The Daily Herb – Cold Weather, Comfortable Joints: Staying Limber as the Temperatures Drop – Ben's Herbs Place

Cold Weather, Comfortable Joints: Staying Limber as the Temperatures Drop
by Ben's Herbs Place

November has arrived, and with it come frosty mornings, raking leaves, hauling firewood and pulling the holiday boxes down from the attic. Many people notice they feel a little stiffer when the weather turns cold and they spend more time indoors and less time moving. The good news is that a few simple daily habits, a warm kitchen and some time-honored nutrients can help keep your joints feeling flexible and comfortable all season long.*

Why Joints Can Feel Stiffer When It Turns Cold

Your joints are cushioned by cartilage and lubricated by a slippery fluid that helps bones glide smoothly past one another. When temperatures drop, muscles and connective tissues tend to tighten up, and many of us naturally move less. Less movement means less circulation to the tissues that keep joints happy. Shorter days also mean less sunshine, and sunlight is how the body makes vitamin D, a nutrient that works with calcium to support strong bones.

Movement, warmth and good nutrition are your best friends this time of year.

Simple Habits for Cold-Weather Comfort

  • Warm up before outdoor chores. Before raking or shoveling, take five minutes to march in place, roll your shoulders and gently swing your arms.
  • Keep moving every day. A brisk walk, a swim at the indoor pool or a short stretching routine keeps joints moving through their full range of motion.
  • Dress in layers. Keep knees, hands and shoulders warm when you head outside. A scarf and gloves help more than you'd think.
  • Lift smart. Bend at the knees, keep loads close to your body and carry smaller bags of leaves or groceries more often.
  • Drink your water. We often feel less thirsty in cold weather, but cartilage and joint fluid rely on good hydration.
  • Enjoy a warm soak. A warm bath or shower at the end of a busy day helps tight muscles relax.
  • Eat the rainbow. Fall produce such as sweet potatoes, squash, leafy greens and apples, plus salmon, walnuts and flaxseed, provide antioxidants and healthy fats that support the whole body.

Nutrients and Herbs That Support Healthy Joints

Glucosamine, Chondroitin and Hyaluronic Acid

Glucosamine and chondroitin are natural building blocks of cartilage, and hyaluronic acid is a key part of the fluid that lubricates your joints. EverFlex Tablets with Hyaluronic Acid combine all three with MSM and devil's claw root in one convenient tablet to support joint health, flexibility and normal joint function.*

A Time-Honored Herbal Blend

Herbalists have long turned to plants like horsetail, yarrow, alfalfa, celery seed and white willow bark to support the structural system. Joint Support brings these herbs together with bromelain, a natural enzyme from pineapple, to help the body maintain healthy joint tissue.*

Omega-3 Fatty Acids

The omega-3 fats EPA and DHA, found in cold-water fish, support joint flexibility, a healthy inflammation response and heart and brain health.* If salmon and sardines aren't on your table at least twice a week, Super Omega-3 EPA provides molecularly distilled fish oil with added lemon oil for a clean, burp-free softgel.*

Minerals Plus Vitamins D3 and K2

Strong bones and healthy joints go hand in hand. With less sunshine in late fall, it's a good time to think about vitamin D. Skeletal Strength combines well-absorbed chelated calcium and magnesium with vitamins D3 and K2, trace minerals and herbs like horsetail, oat straw and nettle to support bone strength, healthy joints and the connective tissues that hold everything together.*

A Simple Five-Minute Morning Stretch

  • Neck rolls: Slowly roll your head side to side, 5 times each way.
  • Shoulder circles: Roll your shoulders forward 10 times, then backward 10 times.
  • Wrist and ankle circles: Circle each wrist and ankle 10 times in both directions.
  • Seated knee lifts: Sitting tall in a chair, lift one knee at a time toward your chest, 10 times per side.
  • Standing reach: Reach both arms overhead, take a slow, deep breath, and gently lean to each side.

Herb Tip: Golden Ginger-Cinnamon Warming Tea

On a chilly November evening, nothing feels better than wrapping your hands around a warm mug. This simple tea uses ingredients you probably already have in the kitchen. Fresh ginger root gives it a gentle warmth, cinnamon adds natural sweetness, and turmeric gives it a beautiful golden color.

Makes 2 mugs

  • 2 cups water
  • 1-inch piece fresh ginger root, thinly sliced (no need to peel)
  • 1 cinnamon stick
  • ½ tsp ground turmeric, or a ½-inch piece of fresh turmeric root, sliced
  • A pinch of black pepper
  • 2 slices of fresh lemon
  • 1 to 2 tsp honey, to taste
  1. Add the water, ginger, cinnamon stick, turmeric and pepper to a small saucepan and bring to a boil.
  2. Reduce the heat, cover, and simmer gently for 10 minutes. The longer it simmers, the spicier it gets.
  3. Strain into two mugs, add a slice of lemon to each, and stir in honey once it has cooled slightly.

Tip: Make a double batch, keep it in a jar in the refrigerator for up to 3 days, and gently rewarm a cup whenever you want one.

When to Check With Your Health Professional

If joint discomfort is severe, comes with swelling, redness or warmth, follows an injury, or lasts more than a few weeks, please see your doctor. Check with your health professional before starting a new supplement if you are pregnant, nursing, taking medication (especially blood thinners) or managing a health condition. Glucosamine is often derived from shellfish and fish oil comes from fish, so read labels carefully if you have a seafood allergy.

A Closing Thought

The cooler days of late fall are a wonderful time to slow down, but not to stop. Keep moving, keep warm, and enjoy the crisp air on a good walk. Your joints will thank you.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.