Winter has a way of creeping into our routines—cooler temperatures, less daylight, and, sometimes, increased body aches, especially around the neck and back. Have you noticed how your neck pain seems to act up more when the weather gets colder? This is a common experience, and the reason behind it isn’t just the chill in the air. Reduced sunlight, decreased physical activity, and shifts in barometric pressure can all add to our discomfort during winter.
But, there’s good news: your diet can make a difference. Learn more about it from our discussion below and find out how our Redwood City Chiropractor can help you maximize your ability to heal and feel better with the help of gentle atlas bone adjustments.
Eating to reduce inflammation is a powerful way to support neck health during winter. When temperatures drop, our bodies are more susceptible to inflammation, which can intensify neck pain. Here’s a look at some anti-inflammatory foods that can help ease that discomfort:
Fatty Fish
Cold-water fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Omega-3s help combat inflammation by interfering with the pathways that cause it. Aiming to eat these fish a few times a week can not only support your neck health but also provide a comforting, hearty meal during colder months.
Turmeric and Ginger
Turmeric and ginger are both rich in compounds that fight inflammation. Turmeric contains curcumin, a potent anti-inflammatory compound, while ginger has gingerol, which has a warming effect, perfect for winter. Both can be enjoyed in teas, soups, or smoothies, adding warmth and helping reduce pain.
Berries
Fresh berries can be harder to find in winter, but frozen options are just as nutritious and full of antioxidants, which help fight inflammation and protect against cellular damage.
Just as some foods can help reduce pain, others can worsen it, especially when enjoyed in excess. Being mindful of inflammatory foods during the holiday season can go a long way in supporting your overall comfort.
High-Sugar Foods
Sugar can trigger an inflammatory response, worsening aches and pains. Winter holidays often bring tempting sweets and desserts, but limiting sugar can make a noticeable difference in neck pain levels.
Processed Foods
Processed and pre-packaged foods often contain preservatives, trans fats, and other additives that can increase inflammation. It’s easy to reach for these foods for convenience, especially during busy winter months, but they can contribute to discomfort. Choosing whole, fresh foods over processed alternatives can benefit your neck and overall health.
Alcohol
Alcohol may feel warming initially, but it can contribute to dehydration and disrupt sleep patterns, both of which can exacerbate neck pain. Especially in winter, when staying hydrated is already more challenging, cutting back on alcohol can help you sleep better and reduce inflammation.
It’s common to feel less thirsty during the colder months, which can lead to dehydration if we’re not paying attention. Dehydration can result in muscle tightness and increased susceptibility to aches. To combat this, try to drink water consistently throughout the day. Herbal teas, warm water with lemon, or even broth-based soups can also help keep you hydrated and appeal more in cold weather.
Winter naturally limits our sun exposure, which can lead to lower vitamin D levels. Vitamin D is crucial for calcium absorption and bone health, impacting the spine and neck bones. If you’re not getting enough sun, consider adding vitamin D-rich foods, like fatty fish and fortified cereals, or discuss with us the possibility of a supplement. Maintaining adequate vitamin D levels supports bone integrity, vital for preventing and managing neck pain.
Our bodies crave warm, comforting foods in the winter, but there are ways to satisfy this craving with nutrient-dense options. These foods provide essential vitamins and minerals without the inflammatory downside of processed comfort foods.
Hearty Vegetable Soups
A warm bowl of soup packed with leafy greens, carrots, and root vegetables like sweet potatoes can provide vitamins, minerals, and antioxidants. These veggies are naturally anti-inflammatory and provide fiber, supporting gut health and, by extension, immunity and inflammation control.
Warm Grain Bowls
Whole grains like quinoa, brown rice, and farro are great bases for a nutrient-rich meal. Add seasonal vegetables and a protein source like beans or chicken, and you have a balanced meal that helps keep inflammation at bay.
Roasted Root Vegetables
Winter is the season for root vegetables like beets, parsnips, and carrots. Roasting them brings out their natural sweetness, making them an excellent side dish rich in vitamins and minerals. These vegetables are in season and are packed with compounds that support your health and ease inflammation.
While an anti-inflammatory diet is a powerful way to support neck health, it works best alongside other practices. Staying active with gentle exercises, paying attention to your posture, and managing stress are all ways to prevent neck pain from taking over in winter. Here at our chiropractic office in Redwood City, we help patients find relief from neck pain by addressing immediate symptoms and the underlying issues that contribute to them. A whole-body approach—where diet is one component—can make all the difference.
Remember, neck pain is not just a matter of weather; it’s often related to how the neck’s structure functions. The bones at the top of your spine, particularly the atlas, are vulnerable to misalignment and can lead to significant discomfort. Adjustments to this area may alleviate symptoms by restoring balance to the body. If you’re finding that winter neck pain affects your quality of life, contact us and schedule your consultation with our Redwood City Chiropractor. This way you can determine if you have atlas misalignment and understand how gentle Upper Cervical Care can help you unlock wellness.
To schedule a complimentary consultation call our Redwood City office at 650-595-0500 or you can also click the button below.
If you are outside of the local area, you can find an Upper Cervical Doctor near you at www.uppercervicalawareness.com
