Winter is a season full of cozy nights, holiday celebrations, and outdoor activities. However, for people with TMJD (temporomandibular joint disorder), winter can also bring unique challenges. Cold weather and other seasonal changes can aggravate TMJD symptoms, leading to increased discomfort. Understanding why winter can make these symptoms worse and learning practical strategies to stay comfortable can help you enjoy the season to its fullest.
In this blog, we’ll explore the factors that contribute to winter TMJD flare-ups and offer tips to help alleviate pain and discomfort.
Why Does Winter Make TMJD Symptoms Worse?
1. Cold Weather Tightens Muscles
Cold temperatures can cause your muscles to contract and tighten. For people with TMJD, this is particularly problematic. The temporomandibular joint relies on the flexibility of surrounding muscles for smooth jaw movements, and when these muscles are tight, it can increase tension in the jaw. Cold weather makes your muscles stiffer, which can exacerbate TMJD pain and make everyday movements like chewing or talking uncomfortable.
2. Dry Winter Air
Winter air tends to be drier, and indoor heating can make it even worse. Dry air can contribute to inflammation in the jaw area, making it more difficult for those with TMJD to stay comfortable. Additionally, dehydration, which often happens more during the winter months, can lead to muscle cramps and stiffness. Staying hydrated and using a humidifier indoors may help counteract this issue.
3. Seasonal Stress and Anxiety
Winter brings holiday festivities but can also lead to increased stress for many people. The holiday season, combined with shorter daylight hours, can result in higher anxiety levels, which in turn leads to clenching and grinding, known as bruxism. This puts extra pressure on the TMJs, leading to pain and discomfort. For some, stress may even cause jaw clenching while sleeping, worsening TMJD symptoms.
4. Postural Changes Due to Layered Clothing
Winter clothing often includes layers and scarves, which may seem harmless but can impact posture and jaw alignment. Bulky scarves and jackets can subtly alter the position of your head and neck, leading to strain in the TMJ area. Additionally, when we feel cold, we tend to hunch our shoulders, creating tension in the neck and jaw.
5. Reduced Physical Activity
Cold weather often means less time spent outdoors and reduced physical activity. Exercise helps improve blood flow and releases endorphins, which can help relieve pain. Without regular movement, you may notice an increase in muscle stiffness and TMJD pain.
Tips for Staying Comfortable with TMJD During Winter
1. Stay Warm with Layers and Heat Packs
Keeping warm is essential to reduce muscle tension. Wear layers to stay warm, and consider using a scarf to protect your jaw from the cold (though, as noted above, be sure to take note of changes to your posture as you add layers, as this can exacerbate TMJD symptoms). Heat packs can also help relax the jaw muscles, reducing pain and stiffness. Apply a warm compress or heating pad to the jaw area for 10 to 15 minutes to relax the muscles.
2. Practice Jaw Exercises and Stretches
Gentle jaw exercises can help keep your muscles flexible and alleviate stiffness. Dr. Kelley Mingus recommends simple TMJ stretches, such as slowly opening and closing your mouth while ensuring your jaw stays aligned. Incorporating these exercises daily can help relieve tension and improve jaw mobility, especially during the colder months.
3. Maintain Good Posture
Be mindful of your posture, especially when wearing bulky clothing. Try to sit up straight, keep your shoulders relaxed, and avoid hunching forward. Good posture can help align your jaw properly and prevent additional strain on the TMJs.
4. Manage Holiday Stress
Since stress can lead to jaw clenching and bruxism, practicing stress-relief techniques can help reduce TMJD symptoms. Meditation, deep breathing exercises, and yoga are all helpful ways to lower stress. Making time for yourself during the busy holiday season, getting adequate rest, and maintaining a balanced routine can also help minimize the effects of stress on your jaw.
5. Use a Humidifier Indoors
Combat dry winter air by using a humidifier at home, especially in your bedroom. Keeping the air moist can prevent inflammation and dryness that can worsen TMJD symptoms. Drinking plenty of water is also essential to stay hydrated and reduce muscle tension.
6. Limit Hard or Chewy Foods
Winter is a season for hearty meals, but tough or chewy foods can strain your TMJs. Try to avoid foods that require a lot of chewing, like chewy breads, nuts, or sticky candies. Instead, opt for softer foods that are easier on the jaw, such as soups, mashed vegetables, and tender proteins.
7. Consider TMJD-Specific Treatment
If your TMJD symptoms become unmanageable during winter, it might be time to consult a specialist. Dr. Mingus at Bend Headache Center offers personalized TMJD treatments, taking into account the unique needs of each patient. Treatment may include adjustments to jaw alignment, orthotics, or other non-surgical options to relieve TMJD discomfort.
Long-Term Management for TMJ Health
Managing TMJD is an ongoing process, and winter can make it more challenging. Here are some strategies that can help you maintain TMJ health year-round:
- Regular Exercise: Regular physical activity helps reduce muscle stiffness and can improve blood circulation, which is essential for muscle health.
- Dietary Adjustments: Maintaining a diet that avoids hard or chewy foods can help reduce the strain on your TMJs.
- Routine Checkups with Your TMJD Specialist: Regular visits to your TMJD specialist can help you monitor your progress and make adjustments to your treatment plan if needed.
When to Seek Professional Help for TMJD
While many people with TMJD can manage their symptoms through lifestyle adjustments, others may need specialized care to alleviate persistent discomfort. If you’re experiencing intense or frequent TMJD symptoms this winter, or if your condition affects your daily activities, it may be time to consult a professional.
Dr. Mingus at Bend Headache Center specializes in TMJD and offers personalized treatment plans to help patients find relief. With a background in epigenetics and a focus on comprehensive jaw health, Dr. Mingus understands the complexity of TMJD and the best ways to manage it.
Embrace Winter with Comfort and Confidence
Winter doesn’t have to mean more TMJ discomfort. By understanding how seasonal factors impact your jaw health and taking proactive steps, you can enjoy the colder months without the added strain. Whether it’s layering up to stay warm, practicing jaw stretches, or seeking professional guidance, there are plenty of ways to stay comfortable.
Ready to take control of your TMJD this winter? Schedule a consultation with Dr. Mingus at Bend Headache Center to explore effective treatment options tailored to you. Enjoy the winter season without letting TMJD hold you back.
