Fibromyalgia is a chronic condition that causes widespread pain, fatigue, sleep issues and cognitive difficulties. Many people with fibromyalgia find their symptoms worsen when the weather gets cold. In this article, we’ll explore the link between cold weather and fibromyalgia flares, look at the research and provide tips for managing symptoms when the temperature drops.
Does cold weather make fibromyalgia worse?
For many people with fibromyalgia, the answer is yes – cold weather can aggravate fibromyalgia symptoms. In surveys, a significant percentage of those with fibromyalgia report that their pain, fatigue, sleep problems and other issues get worse in the cold:
- In one survey of over 2,500 people with fibromyalgia, over 75% said their pain worsened in cold weather
- In another study, 40% reported cold weather was a contributing factor to their pain
- Up to 74% cite worsening of overall fibromyalgia symptoms during winter months
The cold appears to be a common trigger for worsening fibromyalgia symptoms. However, keep in mind that surveys rely on patient reporting. More high-quality research is still needed to conclusively confirm that a direct link exists.
Why could cold trigger fibromyalgia flares?
Experts have several theories as to why colder temperatures may exacerbate fibromyalgia:
- Barometric pressure changes. Falling barometric pressure often occurs with cold fronts. Some research indicates barometric pressure shifts can trigger pain in joints and muscles.
- Increased pain sensitivity. Cold may increase activity in nerve fibers involved in pain transmission. Studies show cold can make the skin more sensitive to painful stimuli.
- Stiffer muscles. Cold causes muscles to contract and tighten up. This may increase stiffness and pain in fibromyalgia patients.
- Poor circulation. Some people with fibromyalgia have reduced blood flow to the extremities from Raynaud’s phenomenon. This can worsen in the cold.
- Sleep disruption. The cold can make it harder to stay asleep. Poor sleep aggravates fibromyalgia symptoms.
- Low vitamin D. Vitamin D levels drop in winter from less sun exposure. Low vitamin D is linked to increased pain.
- Depression. Shorter daylight hours in winter can worsen depression, which is common in fibromyalgia.
The combination of these cold-related factors may explain why many with fibromyalgia struggle more during chilly weather.
What does the research say?
While it’s clear many fibromyalgia patients report worse symptoms in cold temperatures, some studies have tried to analyze weather factors against actual symptom data:
- A 2012 study had fibromyalgia patients fill out daily symptom questionnaires over a year. Their self-reported symptoms were compared to local weather data. The results showed colder outdoor temperatures were linked to increased pain, sleep problems and depression.
- A 2007 study followed female fibromyalgia patients in Finland. The researchers found lower outdoor temperatures preceded worsening of fibromyalgia symptoms by 1 to 14 days.
- A small 2006 experiment exposed fibromyalgia patients to artificially cold temperatures in a climate chamber. Participants reported increases in pain, anxiety and fatigue. Blood flow was also reduced.
The existing research overall supports the belief that colder temperatures tend to aggravate fibromyalgia symptoms in many people. However, more high-quality studies are still needed.
Tips for managing fibromyalgia symptoms in cold weather
While the cold can be challenging, there are things you can do to help minimize its impact on your fibromyalgia:
1. Dress warmly
Wear layers and insulate areas prone to pain and Raynaud’s. Cover up extremities like hands and feet.
2. Use heating pads and warm compresses
Apply heat to painful areas for temporary relief. Taking a warm bath can also help.
3. Stay active indoors
Get moving to reduce stiffness. Try gentle exercises like yoga, tai chi or walking on a treadmill.
4. Consider infrared saunas
Some find regular use of infrared saunas helps chronic pain. The warmth may relax muscles and boost circulation.
5. Adjust your sleep environment
Keep your bedroom a little warmer and use extra blankets to avoid getting chilled at night.
6. Check your vitamin D levels
Ask your doctor to test your vitamin D level during winter. Low levels can exacerbate pain and fatigue.
7. Use moist heating pads and humidifiers
Warm, moist air can help keep your airways and skin from getting dry in cold, low-humidity winter weather.
8. Consider trying thicker mattresses and shoes
Softer surfaces reduce pressure points that sensitive fibromyalgia nerves may react to.
9. Address seasonal depression
Light therapy lamps, counseling and medication can help if the shorter winter days worsen depression.
10. Plan a getaway to a warmer climate
A vacation to a warmer spot, even briefly, may give you a reprieve from cold-related symptoms.
The bottom line
Research indicates colder temperatures often aggravate fibromyalgia symptoms like pain, fatigue and sleep problems. Why this happens is still under study, but may involve changes to muscles, nerves, circulation and sleep. While no strategy is perfect, taking steps to stay warm, active and mentally well can help you manage fibromyalgia flares as the thermometer drops.