As the winter season settles in, you may feel like you’re more achy or stiff than you were in previous months. And the reason for that is simple—you likely are.

The drops in temperature and air pressure during winter impact your muscles and joints, which can lead to more discomfort than you may experience during other times of the year. The better you understand the causes behind these aches, the more equipped you’ll be to take action and improve your overall well-being.

Cold-weather challenges

The main culprit of winter aches is a drop in barometric pressure. This can cause your muscles, tendons, and scar tissue to contract and tighten, resulting in greater rigidity and less mobility. Additionally, lower temperatures may cause the fluid within your joints to thicken, which can in turn lead to stiffness. These effects are further heightened if you suffer from an underlying condition, such as arthritis, carpal tunnel syndrome, or fibromyalgia. Though you’ll want to consult with your doctor if you deal with severe pain, there are certain daily habits you can adopt to better combat these issues.

Keep your body warm

Anytime you leave the house, be sure to dress in several layers to help your muscles and joints stay at a consistent temperature, which can limit the sudden stiffness or pain you may otherwise feel. While at home, you can rely on its heating, along with hot showers and hot compresses, to soothe any pain you may be experiencing. Ultimately, this heat can increase the flexibility of your muscles and ligaments, allowing you to move around more easily. However, you’ll want to be careful not to overdo it since too much hot air and water can lead to dry, itchy skin.

Stay active

If you only want to remain indoors during winter, you’re certainly not alone. Many people minimize the amount of time they spend outside in the colder months, especially those who live in regions that face extreme drops in temperature. However, cooping yourself up at home often means engaging in less physical activity, which can actually lead to higher levels of muscle and joint pain. That’s why it’s important to keep up your regular activity levels, even when all you want to do is stay bundled on your couch. Low-impact exercises, such as Pilates, walking, and yoga, are a great way to work your joints and muscles to promote better mobility. And, as a bonus, you don’t even have to leave the comfort of your home for many of these workouts.

Boost your nutrients

A balanced diet overall can help keep your body operating smoothly, but there are specific foods you may want to incorporate into your meals during winter to help combat your seasonal discomforts. For instance, fish, nuts, and seeds are generally rich in omega-3 fatty acids, which are thought to reduce inflammation in your body and relieve pain in your joints. In addition, consider taking advantage of seasonal produce like leeks, collard greens, beets, and sweet potatoes since they’re at their freshest in winter and also have great anti-inflammatory properties.

Drink plenty of water

Many systems in your body need water to function right, and your joints and muscles are no exception. Up to 80 percent of your joint cartilage is water, so when you’re dehydrated, it can’t be properly lubricated, causing you to experience greater discomfort. Get in the habit of regularly reaching for a glass or refillable bottle of water throughout the day, and aim for a specific daily amount. As a general rule, the US National Academies of Sciences, Engineering, and Medicine recommends about 15½ cups for men and 11½ cups for women. You could also drink hot teas or incorporate more soups and broths into your diet to help you get your liquids from other sources.

By understanding the common discomforts this season can bring, you can take proactive steps to reduce them for a more enjoyable winter season. However, if you experience persistent or severe aches and pains, it’s best to seek advice from a health-care professional for personalized guidance and treatment.