Autoimmune Flares in Winter: Why They Happen and How to Reduce the Risk

From bannerhealth.com

Winter can bring cosy evenings, holidays and outdoor fun. But for people with autoimmune conditions, it can also be tough on the body. 

If you have lupus, rheumatoid arthritis, multiple sclerosis or another autoimmune condition, you might notice that your symptoms worsen when the temperatures drop. Stiff joints, fatigue and pain can spike just as the days get shorter. 

So why does winter seem to trigger these flares and what can you do to reduce your risk? Samuel Cook, DO, a rheumatologist with Banner - University Medicine, shares small changes you can take to help you enjoy the season without letting winter put a damper on your health.

Why can symptoms worsen in winter?

Colder temps and pressure changes

Cold weather, shorter days and seasonal changes can all contribute to increased pain and joint stiffness. 

“Synovial fluid, which helps our joints move smoothly, gets thicker in the cold, leading to stiffness,” Dr. Cook said. “Additionally, changes in barometric (air) pressure can make the soft tissues in our joints expand and contract, which can cause more pain.”

Activity and mood

Winter also affects mood and activity levels. Less sunlight can lower vitamin D production. Studies show low vitamin D levels can worsen lupus activity and increase pain in arthritis. 

“Reduced activity and decreased sunlight can lead to some seasonal depression, which can heighten the body’s perception of pain,” Dr. Cook said. 

Stress and disrupted routines

Holiday preparations, travel and changes in sleep or diet can trigger immune system changes and worsen symptoms. 

Viral infections

Colds, flu, RSV and other common winter illnesses can trigger autoimmune flares. 

Ways to reduce winter flares

While you can’t control the weather, you can take steps to protect your body and reduce symptom flare-ups. Here are some tips that may help:

1. Dress in layers 

Cold hands, feet and joints can make stiffness worse, especially if you have rheumatoid arthritis or Raynaud’s syndrome. Keep your hands, feet and joints warm. Gloves, scarves and thermal socks are cosy but they also help prevent stiffness. 

2. Pace your activities

Winter brings a lot of extra tasks, like holiday shopping, decorating, baking and social events. Break tasks into smaller steps, rest often and don’t push through pain. 

3. Keep moving

Even though the cold can make you want to stay inside, movement is important year-round. Regular exercise helps maintain joint flexibility and reduce stiffness. Low-impact activities like swimming, yoga or walking indoors can be safer in icy conditions. 

Check out these joint-friendly exercises to keep you moving pain-free.

4. Manage stress

Stress is a silent trigger for many autoimmune flares. Meditation, deep breathing and mindfulness can calm your nervous system and may reduce flare severity. Schedule downtime during busy weeks to help your body better handle stress. 

5. Get sunlight when you can

Shorter days mean less sunlight. Get out in the sun when you can, even for a few minutes each day.

“Even short exposure to sunlight can boost your mood and vitamin D levels,” Dr. Cook said. “Vitamin D deficiency has been correlated with worse lupus activity and increased pain in arthritis.”

6. Maintain your diet and sleep

Healthy meals and quality sleep support your immune system. Avoid skipping meals, drink plenty of water and try to get seven to nine hours of sleep per night. Plan ahead with healthy snacks and easy meals during the busy holiday season to reduce stress on your immune system.

7. Keep up with medications and check-ups

“Consistently taking medications is the most important thing someone can do to prevent true flares of autoimmune disease,” Dr. Cook said. 

Don’t skip appointments due to holiday travel or a busy schedule. Routine care helps catch issues early and keeps your treatment plan on track. 

8. Practice infection prevention

Immunosuppressive medications can increase the risk of infection. During holiday gatherings, take precautions: wash your hands often, avoid close contact with sick people and consider wearing a mask in crowded areas. 

When to call your doctor

No matter how careful you are, symptoms can worsen.

“Always feel encouraged to call your health care provider when you have worsening symptoms,” Dr. Cook said. “Regardless of the cause, your provider can find ways to help make you feel better.”

Pay attention to changes in pain, fatigue and movement. Early treatment can prevent a mild flare from becoming more serious. 

Takeaway

Winter can be challenging if you live with an autoimmune disease. Cold weather, shorter days, stress and viral infections can all affect your condition. 

Take steps to reduce your risk and enjoy this time of year. Dress warmly, pace yourself, stay active, take your medicine and manage stress when you can. And if you have any questions or concerns, talk to your care team or a Banner Health specialist. 

https://www.bannerhealth.com/healthcareblog/better-me/manage-and-prevent-autoimmune-flares-in-winter