Disclaimer

This article shares general information alongside my personal experience of living with Lupus. It is not medical advice and should not replace guidance from your healthcare team. Always speak to your GP, rheumatologist, pharmacist or another qualified healthcare professional about new or worsening symptoms, medication, vaccinations, supplements or changes to your treatment.

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Winter can be difficult when you live with Lupus. While the condition affects everyone differently, cold weather can bring its own challenges when you are already dealing with joint and muscle pain, fatigue, or Raynaud’s Phenomenon.

For me, keeping warm becomes much more important once the temperature drops because I also have Raynaud’s. My hands and feet can become painfully cold, and once they reach that point, it can take a while to warm them back up. Some days, my joints and muscles feel more uncomfortable, especially after sitting still or when I first get moving in the morning.

Over the years, I have become much better at preparing for winter rather than simply putting up with it. For caregivers or family members supporting someone with Lupus, offering help with dressing, warming accessories, or running errands for warm clothing can make a big difference in managing winter challenges.

No single winter routine will work for everyone with Lupus, but plenty of small changes can make colder days more comfortable. Also, acknowledging winter’s emotional impact and finding ways to stay connected and positive can support overall well-being during the season.

Why Lupus In Winter Can Mean More Aches And Stiffness

LUPUS UK explains that common symptoms include fatigue, joint and muscle pain, stiffness, muscle weakness and Raynaud’s Phenomenon. Photosensitivity can also remain relevant during winter, especially when spending time outdoors or in bright environments, so understanding how to protect your skin and eyes can help you stay comfortable and safe.

When dealing with Lupus in winter, it is important to separate feeling worse in cold weather from an actual Lupus flare. You may notice more stiffness, aching or discomfort when temperatures drop, but that does not necessarily mean your Lupus is more active.

However, being cold can make an already difficult day feel considerably harder. Stiff or aching joints can make getting dressed and leaving the house more demanding, while muscle aches and weakness can add to that feeling that ordinary tasks require more energy than they should. If you also have Raynaud’s Phenomenon, your hands and feet bring another problem into the mix.

The benefit of understanding which symptoms become harder for you during winter is that you can prepare for them. I would much rather know I need extra time in the morning or something to keep my hands warm than realise it when I am already cold, uncomfortable and halfway across London. Knowing your own triggers can help you feel more prepared and less overwhelmed.

Managing Raynaud’s Phenomenon With Lupus In Winter

Raynaud’s Phenomenon is probably the symptom I associate most with colder weather.

Cold temperatures can trigger the blood vessels supplying areas such as the fingers and toes to narrow, which can lead to numbness, pain and colour changes. If this sounds familiar, the NHS guidance on Raynaud’s Phenomenon is useful for understanding the symptoms and when you should speak to your GP.

I have also shared my own Tips To Manage Raynaud’s Phenomenon because living with it has made me realise that prevention is much easier than trying to warm my fingers once they are already painfully cold.

This is why gloves have become something I try to keep in my everyday bag rather than something I remember only when winter officially arrives. If you drive regularly, keeping another pair in the car can be useful too.

For longer days out, a rechargeable hand warmer can be another option when gloves aren’t enough. I like the idea of The Range 2-in-1 Plush Hand Warmer and Power Bank because it has two uses, which makes it easier to justify taking up space in my bag.

At home, the Rechargeable Electric Hot Water Bottle with Plush Hand Pouch gives you somewhere to put both hands when they need warming.

The main benefit is being able to deal with the cold early, rather than waiting until your hands or feet become extremely uncomfortable.

Cold Weather, Joint Pain And Muscle Aches

Joint and muscle pain are already common symptoms of Lupus. LUPUS UK lists joint pain, stiffness and swelling alongside muscle aches and weakness, and notes that joint and muscle aches are among the most common symptoms reported by people with Lupus.

Winter can make those symptoms feel harder to live with.

The Met Office guidance on how cold weather affects health notes that cold weather can worsen arthritis and recommends keeping warm and breaking up long periods of sitting with movement. That doesn’t mean cold weather necessarily increases Lupus disease activity, but it helps explain why aching or stiff joints may feel particularly unwelcome when the temperature drops.

For me, mornings can be one of the times I notice it. If I wake up feeling stiff, I need to give my body a little more time rather than expecting myself to get straight out of bed and immediately start rushing around.

Warmth can help me feel more comfortable. A warm shower is probably the easiest option when I need to get moving, while a bath gives me longer to warm up and relax. I have previously written about trying a ginger bath and explored bath salts for Lupus relief. I enjoy both as part of my self-care, but I see them as ways to relax and feel more comfortable rather than treatments for Lupus.

If your feet are particularly cold or uncomfortable, a foot soak may be easier than running a full bath. The Collapsible Foot Spa Massager With Heat from The Range provides more targeted warmth and can be folded away afterwards.

Gentle movement can also be useful when I have been sitting for too long. I am not talking about forcing yourself through a workout when your body clearly is not up to it. Getting up, walking around for a few minutes or gently moving stiff joints can be enough to stop me feeling as though I have completely seized up.

The benefit is not about trying to eliminate every ache. It is about making it easier to get moving, stay comfortable and carry on with the parts of your day that matter.

If joint or muscle pain is new, significantly worse than usual, accompanied by swelling or new weakness, or starts interfering more with everyday activities, don’t automatically put it down to winter. Note the change and discuss it with your GP or Lupus team. Seeking professional advice can help you feel supported and ensure your health is properly managed.

Layering Makes More Sense Than One Huge Jumper

Winter dressing is one area where practical advice and personal style can work together.

The Met Office recommends several lighter layers because the air trapped between them helps retain warmth. I find this much more practical than relying on one enormous jumper, particularly when I am moving between cold streets, public transport and heated buildings.

A thermal or fitted long-sleeved top underneath what I actually want to wear can make a considerable difference without changing the entire outfit. I can then add knitwear, relaxed tailoring and a coat depending on the weather.

This is particularly useful when fatigue is already making getting dressed feel like more work than it should. I have shared more ideas for winter dressing when Lupus fatigue hits because clothes still need to work for your body on the days when your energy is limited.

Scarves are another easy way of adding warmth without completely changing an outfit. My love of blanket scarves becomes especially useful in winter because you can wear them with a coat, pull them around your shoulders, or use them as an extra layer when somewhere is colder than expected.

The Long Braided Fleece Pocket Scarf from The Range also has pockets, giving cold hands somewhere warm to go without carrying another accessory.

Proper layering adds flexibility. You can stay warmer outside without overheating the moment you step indoors.

Make It Easier To Warm Up At Home

If you come home cold, having a quick way to warm yourself can make a big difference.

The Met Office recommends keeping homes at a comfortable temperature and says at least 18°C is particularly important for some people with health conditions or reduced mobility. It also recommends drawing curtains at dusk, keeping radiators unobstructed, closing doors and dealing with draughts to help retain heat.

I also like targeted warmth because sometimes I do not need the entire room to be hotter. I need to be warmer.

The Double Faux Fur Electric Heated Throw from The Range is something you can use on the sofa or while working from home, while the Plug-In Electric Heated Blanket Foot Warmer concentrates the heat where some of us need it most.

If you prefer something you can move around, the SPA Rechargeable Hot Water Bottle gives you another option without needing to repeatedly refill a traditional bottle.

These products are not treatments for Lupus. Their benefit is simpler: warmth and comfort when being cold makes you feel worse.

Always follow the manufacturer’s safety instructions when using heated products. The Met Office also advises never using a hot-water bottle with an electric blanket, even when the blanket is switched off.

Plan Ahead When You Are Going Out

I have learnt to think about the journey as well as where I am going.

A restaurant, event or friend’s house might be perfectly warm, but that does not help if I have spent half an hour outside getting there. Before leaving home, I check the temperature, how much walking is involved and whether I am likely to be waiting outside.

On particularly cold days, my bag might include gloves, a scarf, a hand warmer, lip balm, hand cream, water, a portable charger and any medication I normally need while I am away from home.

Preparing those things beforehand is also useful when fatigue or brain fog is an issue. I would rather have what I need sitting unused in my bag than realise I left it at home when I am already cold.

Checking the weather also has a safety benefit. Winter brings wet leaves, ice and slippery pavements, and the Met Office identifies slips, trips and falls as another winter health risk. If your mobility or balance is already affected, allowing extra time and wearing footwear with decent grip becomes even more important.

Winter Sun Still Counts

It is easy to associate sun protection with summer holidays, but UV exposure does not disappear when the temperature drops.

Photosensitivity is common among people living with Lupus. LUPUS UK’s information on UV protection explains that ultraviolet exposure can affect some people with Lupus and discusses choosing broad-spectrum sun protection.

If sun protection forms part of the advice you have been given for managing your Lupus, keep following that advice throughout winter rather than assuming cold weather means UV no longer matters.

My skincare priorities change at this time of year too. Cold air outside and central heating indoors can leave skin feeling dry, so I focus on keeping my skin comfortable and supporting its moisture barrier rather than introducing lots of new products.

The benefit is consistency. Winter skincare doesn’t need to get complicated just because the weather has changed.

Be Sensible About Winter Bugs

Winter also brings the usual rise in colds, flu and other respiratory infections. If you live with Lupus, this can deserve a little more attention, particularly if your treatment affects how your immune system works. I have written more about the practical precautions I take in Fight The Viruses.

I am cautious whenever I see products or remedies promising to “boost” the immune system. Lupus is an autoimmune condition, which means the immune system is already behaving abnormally, and many treatments for Lupus work by suppressing or modifying parts of that immune response. Trying to “boost” it is therefore not a useful way to think about protecting yourself from winter illness.

That does not mean giving up the comforting things that make winter feel better. I still enjoy warm drinks with ingredients such as ginger, lemon or honey, but I see them for what they are: something warming and soothing rather than a treatment for Lupus or guaranteed protection against infection.

The more important steps are the less glamorous ones. Regular handwashing, avoiding close contact with people who are unwell where possible, and following the vaccination and infection-prevention advice from your healthcare team can all help you look after yourself through winter. If you take immunosuppressive medication, speak to your GP, specialist team or pharmacist before having a vaccination if you are unsure whether it is suitable for you.

For me, the benefit of this approach is that I can focus on sensible precautions without spending money on products that promise what they cannot necessarily deliver.

Keep Track Of Changes In Your Symptoms

Winter can make it easy to put every new ache, pain, or change in how you feel down to the cold, especially when you already know lower temperatures can make your joints and muscles feel more uncomfortable. However, I try not to assume that every change is simply part of Lupus in winter.

If something feels different from my usual symptoms, I note it in my medical journal. I record when it started, how long it lasted, what I was doing beforehand and anything that appeared to make it better or worse. For visible symptoms, such as changes in the colour of my fingers during a Raynaud’s episode, I may also take a photograph.

Keeping this kind of record has another benefit. It can help you recognise patterns in your symptoms and give your healthcare team more useful information, rather than trying to remember details from several weeks earlier.

Winter With Lupus Takes A Little More Planning

Living with Lupus in winter has taught me that preparation makes a difference. I cannot control the weather, but I can make sure I am dressed for it, carry something that helps when my hands get cold and have ways to warm myself when I get home.

The benefits are practical. Keeping warm can make Raynaud’s easier to manage; warmth can make stiff or aching joints and muscles feel more comfortable; layering makes moving between different temperatures easier; and planning ahead means I am less likely to waste limited energy dealing with something I could have prepared for.

There will still be days when my symptoms mean changing my plans, and I have learnt to accept that. What I don’t want is to automatically spend winter indoors because managing the cold feels like too much work.

Lupus may affect how I approach winter, but it doesn’t get the final say.

Does cold weather affect your Lupus, joints, muscles or Raynaud’s Phenomenon? Leave a comment below and tell me what helps you get through winter. I would particularly love to hear about the things you genuinely use, whether it is something you wear, something you keep in your bag or a simple change you have made at home.

If you know someone else who faces similar challenges during the winter months, please share this post with them, too!