Winter is a time of year when many people experience increased stress due to changes in weather and temperature. For individuals who suffer from temporomandibular joint (TMJ) disorder, this stress and discomfort can often manifest in increased TMJ symptoms. TMJ is an ailment that affects the jaw muscles and joints, and it can cause pain, inflammation, and problems with eating and speaking.
In addition to the increased stress from the holiday season, the cold weather can also exacerbate TMJ symptoms, as the jaw muscles can become tense from the cold. On top of that, the holidays can also be a time of year when unhealthy habits like excessive sugar consumption, poor posture, and lack of sleep occur at higher levels. These habits can all exacerbate TMJ symptoms. In order to keep TMJ at bay and enjoy the winter season, it is important for individuals with TMJ to take steps to maintain winter wellness.
Breathe in and Out: Reduce Stress as Much as Possible
One of the most important steps to reduce TMJ symptoms during the winter season is to reduce stress as much as possible. High levels of stress can often lead to long-term muscle tension and high blood pressure, both of which can exacerbate TMJ symptoms.
To reduce stress, it’s important for people with TMJ to take time to relax, listen to calming music, and engage in deep breathing exercises. Taking deep, slow breaths can help encourage relaxation and promote a more relaxed mind and body. Additionally, practicing mindfulness and being aware of one’s thought patterns can help manage stress. It’s also important to take time to do things that bring joy and fulfillment, such as spending time with loved ones, reading, drawing, playing an instrument, or doing something creative.
Stick to a Routine: Improve Posture and Get Enough Rest
Another important part of winter wellness to help combat TMJ symptoms is to establish a routine. This routine should include regular exercise, good posture, and plenty of rest. Regular exercise not only helps to reduce stress, but it can also help to improve posture and reduce muscle tension. A routine of regular stretching and strength training exercises can help to ease TMJ pain and improve joint function.
Good posture is also important for keeping TMJ symptoms at bay. When sitting or standing for long periods of time, it’s important to keep the head up and shoulders down, which can help to reduce stress on the jaw muscles. Additionally, taking time to rest and relax the jaw muscles is important. Individuals with TMJ should take breaks throughout the day to allow the jaw muscles to relax and avoid clenching or grinding. Proper rest—especially during the winter season—is also crucial for promoting healing and reducing stress. Getting enough rest each night is essential for maintaining good health and reducing TMJ symptoms.
Boost Winter Wellness with Healthy Habits
Keeping TMJ symptoms at bay during the winter season also requires practicing healthy eating habits, maintaining good dental hygiene, and getting healthy amounts of sunlight to help regulate melatonin levels. Poor eating habits, such as drinking too much coffee or alcohol, can lead to heightened anxiety and increased muscle tension, which may exacerbate TMJ symptoms.
Maintaining good dental hygiene is another important part of winter wellness. Individuals with TMJ should brush and floss their teeth thoroughly at least twice a day, use a soft-bristle toothbrush, and replace their toothbrush every three months. This will help to reduce the risk of tooth decay and periodontal disease, which can lead to jaw muscle tension and disrupt sleep. Additionally, getting adequate sunlight during the winter months may help boost mood and improve melatonin levels, which can help to reduce stress and promote overall wellness.
Conclusion: Enjoying the Winter and Keeping TMJ at Bay
As winter approaches, it’s important for individuals with TMJ to take steps to maintain winter wellness and keep TMJ symptoms at bay. Practicing relaxation, healthy eating habits, exercise, good posture, and adequate rest are all ways to promote winter wellness and reduce stress. By being proactive and taking steps to care for the body and mind, individuals with TMJ can enjoy the winter season to the fullest and keep TMJ symptoms at bay.
