Episode 32 – Do changing seasons affect IA?

Debbie: Hello and welcome to Inflammatory with Debbie.

Katy: And Katy

Debbie: How are you, Katy?

Katy: Not too bad. Had one of those weeks where things at work have been a little bit stressful, but I guess you’ve got to take the rough with the smooth.

Debbie: Yes, you do. Is it all settled out now though?

Katy: Yes, it was just really a Monday and Tuesday problem. It’s now settled. More back into the normal swing of things and it’s not as stressful.

Debbie: And I did see on your Instagram last week that you won netball. How is that?

Katy: We did, one netball match.

Debbie: How was that?

Katy: That was amazing because last year we didn’t win a match until the final match of the season in that particular league. So, we were all chuffed a bit. So really, really good. And then we won at tennis as well on the Sunday.

Debbie: Congrats. Wow amazing so proper highs and lows for you this week then.

Katy: So, it was a yeah, definitely. How about you?

Debbie: Yeah, it’s just really, really busy We’re to plan for the podcasting for next year to try and what episodes what we are going to be talking about, what content and everything. So that’s going on behind the scenes. We have a board meeting coming up next week to try and get the board paper, the usual admin sort of stuff that people don’t realize goes on behind the scenes. So yes, very busy. Yes, because I can’t believe it’s middle of October now.

Katy: Well, yes, and the clocks are going to be changing soon, which I am definitely not looking forward to.

Debbie: I don’t like that actually and that leads on really nicely and what we’re going to be talking about today is that seasonal change. It is proper autumn now and obviously that leads straight into winter you mentioned you don’t like the clocks going back.

Katy: No, and I don’t being, I mean, cause even this morning, it was pretty dark when we woke up and none of us wanted to get out of bed. Didn’t want to get ready for the day. You just want to stay in bed and sleep. And I know it’s only going to, does it get worse?

Debbie: Yes it does

Katy: I always get a bit confused. Cause it goes backwards, doesn’t it? So, it’ll actually be, would it be darker in the evenings, lighter in the morning or the other way around? This is what confuses me.

Debbie: So, the morning should be slightly lighter but then because the daylight hours get shorter anyway, we are going to get those darker mornings and the darker evenings. So, I think…

Katy: It’s when you go to pick up from school and it’s pretty much dark. That’s what I hate. And I hate like going into the office. I sound depressing, don’t I? When you leave the house in darkness and you come home in darkness, because you’re basically living like a vampire.

Debbie: It is. I remember when I used to work in London exactly the same. And if it was like such a busy day and you didn’t get around to actually going out, you just went to the canteen for lunch or you did the naughty thing of eating your lunch by your desk and you didn’t go out, you miss that daylight. And it really does affect me. know there is that seasonal, it’s called

Katy: Yes. The sad syndrome.

Debbie: Yes, it’s seasonal affective disorder. And there are some tips about how to deal with that. But I think even if you don’t have that fully,

Debbie: For me, the seasons do, I love the seasons, and I love autumn, it’s my favourite season, but it is then leading up to the winter and just how dark it gets so quickly. One question is, have you put your heating on yet?

Katy:  Only to dry washing.

Debbie: Oh, okay. I did put it on the other day because my daughter was sitting in her room with her coat and scarf on and I was like; do you want the heating on? She was like, yes, please. Just to take the chill off the air. And actually, we haven’t had it on since probably April, May time, probably earlier than that. So, I don’t even know if it still works.

Katy: Yeah. Yeah. That’s always the tricky bit. Yeah, because at this time of year, I can’t dry washing in the garden. It just doesn’t dry because we don’t get enough sunlight. There’s too much sort of shade and shadows. So, I don’t even bother putting it out from now. And so I only really put the heating on to dry the washing. So, I’ll hang some bits over the radiators. I mean, I love doing washing. I have my whites on right now.

Debbie: Too much info, fair enough.

Katy: It’s my favourite household chore. I just like clean clothes.

Debbie: Oh, I do as well. must admit, I don’t generally have the heating on for the washing. I have a dehumidifier.

Katy: So, I’ve got that, have the dehumidifier, I have a fan

Debbie: As well?

Katy: and the heating. And it’s like the key to success of drying your washing in a day.

Debbie: That might be cheaper than a tumble dryer because I don’t have a tumble dryer and I refuse to have one.

Katy: No, I don’t. Well, I clearly don’t.

Debbie: Yeah you have everything else except for that. But do you find though that your joints ache more in the cold? Is that real or do you think that’s just in our heads?

Katy: That’s, mean, I think they do ache more in the cold and I do always think I have more issues specifically in the morning with morning stiffness. But that, I don’t know, is it in our heads? I don’t think it is.

Debbie: I don’t think is either, but then I also think because it’s so dark and cold, I don’t actually want to get up out of bed anyway, I feel that stiffness more, because my brain is probably actually telling me that I don’t want to get out of bed. But I do find there’s still stiff in that even in the summer, in the springtime anyway.  But thinking of exercise, had that great episode last week with Matt and doing something is better than nothing. And I have a dog, so I have an excuse to go out every day, but I must admit when it is so cold and just opening the front door, it’s the last thing I actually want to do because the cold, I know that’s when the cold does affect, it’s just that initial hit of that coldness that my body just does not like at all. And my knees do then feel quite stiff.

Katy: Yeah, and my rheumatoid arthritis doesn’t affect my knees, but maybe it’s just my age. I do find that my knees and my ankles specifically, if I start to run, really, really struggle in winter to actually get going. Then I need like an hour’s warmup to do anything. And I do actually now have heat moisturizer it’s not like deep heat, it doesn’t smell like that, but it’s like a heating up moisturiser to try and help like my muscles and my joints when it is cold to get going easier.

Debbie: Okay. I’ll have to send me the link because that sounds really quite useful because what I wear is I have like fleece lined combat trousers, like walking trousers, and they are great. I’ve had mine for about 10 years and so they are so disgusting and they have so many holes in, but they’re so comfortable that I will wear them and I wear…

Katy: Impressive, that they’ve lasted 10 years and you can still fit into them personally.

Debbie: I think the button might have disappeared. But because they are so warm and so comfortable I do when I take my dog out I wear generally like two pairs of socks one’s like really fluffy ones and some good grippable walking shoes even though I’ll probably fall over again this year but I will not go on ice this year I’m learning. Trying to find some lightweight, like walking shoes, that can be sometimes I think quite tricky because you don’t want to spend loads and loads of money. But sometimes the more expensive they are, the lighter they are. Because that was one thing I found as a child is then having these boots that were just so heavy. And I hate Wellington boots. They don’t do anything and they’re awful. No.

Katy: and they don’t support your feet. They’re horrible. They’re sweaty. They’re uncomfortable. Like, yeah, I hate them. I have got some, but I hate them.

Debbie (07:35)

Yeah, no, I don’t actually have any at all, mainly for that reason. I do really need some comfortable, supportive shoes. Because when my daughter, she went, she’s done the Duke of Edinburgh’s award and they both went, had to do school trips and so they needed one went to Iceland, cost an absolute fortune. And when the other one went to Cambodia, they needed lightweight hiking shoes.

Katy Wow, that’s cool. My god, in my day you just went to Wales.

Debbie: This isn’t even a private school but it was just trying to then find some you know cheap shoes that they were probably never wear but lightweight really grippable shoes so there are some out there it’s just trying to find them and that as well and that can just make that everything then going out that little bit more tricky because I can’t wear trainers out because they are they just slip for me that’s another reason why I then stop running over the winter because I was absolutely paranoid that I’d slip. Because do your trainers properly grip though?

Katy:  So I haven’t got any actually at the moment, but I have had like trail running shoes before. So they have kind of better grip for if you’re off-road. But the one that my, I mean, I haven’t actually bought any running trainers in ages, but the ones I’ve got at the moment when I bought them, they’re quite hybrid do both off-road and on-road quite well, because it does get quite expensive if you’re buying multiple shoes depending on the terrain that you’re going on.

Debbie: Yes, yeah, completely, which I then I think I just gave up on my knee and I realized my knees and hips couldn’t cope with that pounding anyway, which is why I then went more into the Pilates route. but slightly sort of getting off topic though. Have you got anything that you use for yourself apart from what we’ve mentioned when we go outside, but inside to try and keep you warm, keep you comfortable in this cold weather?

Katy: So sometimes I do have a microwaveable like bean baggie thing. So, like a hot water bottle, but it’s got bean things in that you then microwave and then that keeps,

Debbie: Yeah, like a wheat pack thing.

Katy: yes, that’s the one. I couldn’t think what was inside. It’s not beans, it’s wheat. And I do have hand warmers as well. And I do always have compression gloves quite near because even if I’m not cold in my body, sometimes my hands might be quite cold.

Debbie: My hands are always freezing. Even in the summer, my hands, I put them on my husband and he was just like, how are you alive? They are so cold.

Katy: Is that circulation?

Debbie: But I don’t know, it’s just always been there. I’ve always just have really cold feet and cold hands. But then when I put gloves on to go outside, my hands then sweat quite quickly though. So obviously very poor circulation, very hot, very cold and I’m also allergic to wool and so trying to find things that aren’t wool that are comfortable and do keep you warm in the winter is quite tricky and my daughter’s allergic to wool as well we found out because my youngest… slightly off topic… when she was born she had to go to special care

Debbie (10:35) and she had to have a drip in her hand for antibiotics and other things as well. they put a woollen glove on her and a woollen hat. And the next day, because she slept with her hand on her face, she had this horrendous rash and it looked awful and they were really quite panicky about it, obviously thinking it could be something quite serious. And then I realised it was like, actually, what’s she wearing? Because it was weirdly more like the one side of her face and I was like…I’m allergic to wool and she’s allergic to wool. That’s how we realised that she was as well. we don’t have like a severe allergic reaction to it, but we just come up with a rash and it just, it’s just so itchy that you just want to scratch your whole skin off. So that’s how we are allergic to wool. when it’s…

Katy: won’t be getting you a Christmas Wally jumper then.

Debbie: No, please don’t. But then this is the thing, when they’re there in school, like the Christmas jumpers. Trying to find a Christmas jumper that is not made from wool was just, thankfully there was a cheaper shop that does sell them, but they’re not amazing quality. But sometimes it was just cheap and she, you know, she wanted, she didn’t want to be different. And so she wanted to wear one and so we did get them, but yes.

Katy: a lot of Christmas jumps are in like sweatshirt material. So it’s much nicer.

Debbi: It is. can wear that. So yes, I know. But I’m also allergic to linen. So in the summer I can’t wear linen and in the winter I can’t wear wool.

Katy: Interesting. That makes shopping quite tricky for those seasons.

Debbie: It does which is why I generally like the autumn because you can mainly just wear jeans and a t-shirt but yeah this jumper is not wool by the way because otherwise I would be scratching like hell

Katy: Good to know,

Debbie: Yes but just getting back to what we’re talking about today though. What then makes you go the gym of an evening? Do you go to the gym of an evening or do netball during the winter?

Katy: So, netball and netball training is indoors all year round. So that’s quite good. Then netball matches though are outside, but I’m quite different to you because I am quite generally a warm person. So, for playing netball, you’ll only see me with under layers under my dress when it’s like, I have a rule below five degrees, I’ll wear under layers.

Debbie: You do like your rules of degrees, don’t you? I’ve noticed!

Katy: Once it’s like below 10 below five, I’ll then wear leggings and a long sleeve top. But if it’s over those sorts of temperatures, then I am just in my netball dress. because I do just get really, really hot. I’m really cold, like when we’re warming up. So, for warming up, I’ll have loads of layers on, but then once I start playing and like chasing people around or trying to get free then I get really hot, and I can’t wear layers because it just really irritates me. It’s the same going for a run. So, at this time of year, I always gauge it wrong. Like I’ll go out for a run with leggings on and then mid through my run, I’ll be so annoyed with myself because I’ll just be overheating. But it’s just that balance, isn’t it? I find autumn tricky because it can be super cold in the morning, but then it can over 15 degrees sometimes by lunchtime.

Debbie: I know.

Katy: So, you don’t need all these layers. it’s that hot cold, hot cold.

Debbie: Yeah. It is, because I took my dog out yesterday working in the morning, I was like, I’m pretty cold now. So, I took her out, put a coat on, was thinking, do you know what, I’ll put a scarf on. And even 10 minutes down the road, was like, my scarf is off, and it was like, oh gosh, it’s hot.

Debbie: I just want to know how do you get your mindset though to go out to play or to go running when that initial cold hits you to think, I’m gonna go running. How do you do that?

Katy: Because I schedule it in my diary.

Debbie: Okay. So you feel you have to.

Katy: So, I feel I’ve already committed.

Debbie: Okay. That’s a good tip

Katy: So, I sort of have to. So normally running all the gym, I will do after school drop-offs. I’m already out the house. So it’s not like I’m going out the house specifically for the activity. I’m already out the house so I might as well do it. And especially as soon as it starts raining, then that’s a whole other internal conversation.

Debbie: Yeah, because I suppose I my dog doesn’t mind the rain so she’ll happily go out in the rain, but I must admit for me it’s just like I don’t like getting cold and wet. That’s one thing. But then there was one time on the moors near where I live we were halfway across, and I could just see these snow clouds coming along and we were in a proper blizzard and it was just like well we’re a bit like you we’re out already we can’t we’re gonna be stuck in it so actually just let’s just continue and she didn’t mind it she tried to eat the snow when it was coming down but it was just blowing so much it was just like crazy dog just trying to run around but but yeah that’s not ideal

Katy: Yeah. And I do have, I have a dry robe, which people hate if you’re not a wild swimmer. People don’t like people like me. But it is the best thing for netball because as soon as I’m finished, I don’t have to bother faffing, getting my trainers off, putting all my layers back on. I can just put this massive dry robe on and then it’s nice and cuddly and warm.

Debbie: Okay, but for those that don’t know what a dry robe is, what actually is it then?

Katy: The idea is, think, like if you’re going wild swimming or surfing or that kind of thing, it’s like a massive coat that inside it’s got kind of like fleecy, towel-y type material. So, I guess technically if you wanted it so big, you could get changed. You could get undressed under it. But it just keeps you really, really, really warm. And it’s also waterproof. So, it’s like amazing. So, I’ve got one for netball so that when I’m going to netball, I’m really nice and cozy. When I come home, I’m really nice and cozy. So yeah, but a lot of people don’t like it when people that don’t actually world swim have them.

Debbie: I wouldn’t judge you for it if it keeps you warm because it sounds like it’s quite absorbent from the inside might absorb your sweat and some of that but keeps you

Katy: So it’s, it’s just really not, it’s like putting a dressing gown on. I love it. I absolutely love it. Later dog walkers in my area have them as well

Debbie: Nice i might look i might look into that. Okay, yeah that might be the excuse then I will only take the dog out if I get one. It’s great, is the c-word coming up.

Katy: Yes. It was a Christmas present last year.

Debbie: So, yes, I might look into that. But there’s also, because I must admit, I do find now working from home quite a lot. And it is that thing of getting in my car when I have to defrost my car to go to the gym to do classes that I find that really tricky. It’s that motivation, isn’t it? I think we’ve had people come in actually saying, I lose my motivation when it is dark and cold. Any tips? I think what you said, schedule it in your diary feeling you have to.

Katy: And fit it into your day when you’re doing other things. So, something I try to do, through the winter as well is maybe take like my running kit to work and do it when I’m in the office on my lunch break. So, I try to avoid having to go out in the evenings. mean, netball training is on an evening, but again, that’s scheduled. I’m letting my teammates down if I don’t turn up because you then don’t have a decent practice if not everyone’s there. So, it’s trying to fit it into what you’re already doing and make it like Matt said last week, it’s meeting yourself where you are and what’s going to work for you in your day to day.

Debbie: I’m doing a spin class and It’s the community side of it as well I get to talk to people and that’s what I’ve really quite enjoy as well. I think we mentioned it last week, doing training and stuff or any exercise or movement with your friends and family, that really does help you to actually do it as well.

Katy: And also if you’re at home, you don’t even really need to leave your house in the winter. You can pick up some bean cans and you can do a resistance strength work with bean cans. You don’t need, fancy equipment. You can use your body weight. You can, so many YouTube videos and ways to do stuff.

Debbie: Yeah, there actually are, I’ll do a slight plug here for my Pilates teacher. She’s got a YouTube channel and some of her things are so good that actually I sometimes think, I don’t need to go to the class. If I can’t get books in on the class, I’ll actually just put her YouTube video on. I think it’s just having in your mind though, what Matt said last week is just doing what is good for you. So, if you are flaring in your hands, there are such good exercises you can do with your legs. And it is knowing that as Matt said it so well. It’s that systemic effect that actually is helping all of your body, which I think I often forget So there is learning, what’s good for you and what’s not good for you and there are loads of YouTube videos out there and even some walking ones, even if you don’t want to do any full-on more exercise type things. There are some really good just walking videos you know that take you around New York and places like that it’s just things that you’ve probably never seen but you don’t realize you’re doing it either

Katy: That’s quite nice. You can make it easy, can’t you?

Debbie: You can, I think it’s also not, feeling too bad if you haven’t done anything. It doesn’t matter. I think we are so good at making ourselves feel bad that we haven’t done these things. I’m probably going back again to what Matt said last week. Having those guidelines about how much exercise you need to do every single day has been so embedded in us. Actually, it doesn’t work for everyone and we then shouldn’t feel guilty. That say, yes, we haven’t done the hour or the 10,000 steps. That’s a marketing tool. We don’t have to feel bad. Just listen to your body. ⁓

Katy: And if you want to wrap up in a blanket and watch a film in the winter, which is my favourite thing to do, then…

Debbie: Yes, yeah, do it. Because I’m not sure if I’ve mentioned, but I actually have my electric blanket, here it is. I have that on me on my legs to keep my legs warm. But it’s just feeling cozy and just doing what’s good for you. Because I would happily love in the afternoon, and I’ve also got a recliner sofa now as well. Because I know last couple of weeks ago, we talking about things that we’ve got to adapt in our house, and I forgot that. I had to get a recliner sofa for my knees, where my knees and hips are really, really sore. Just having a normal sofa and then even lying on a sofa isn’t good for you. So, I’ve got a recliner sofa that’s got really good elbow support as well. And it’s just lying there knowing that, if my hips or my knees, if anything’s flaring, I’m in the best position for me and I now have my blanket and I have the tele-control and that’s what works for me.

Katy: No, it is. And that’s the great thing about this season love Strictly. I’m a celeb is going to be on soon.

Debbie: My girls love that. Yes, I must admit with Strictly I don’t know anyone on it anymore. think I’m now too old, probably sound like how my mum was 20 years ago when it came out.

Katy: Yeah, because it’s all people that are very young, but I do know the gladiator. I love the gladiator.

Debbie: I know. I just remember the original gladiators. think again, that’s just showing my age. But I was just thinking, I must admit, the one thing that I would like to try and do is planning meals a lot better. Because sometimes I just think, I’ve got a few supermarkets near enough right on my doorstep. So, I just think, I haven’t got anything, I’ll nip out and get that. But when it’s dark and cold, that’s the last thing I wanna do.

Katy: Yeah. So, I love doing a slow cooker at this time of year.

Debbie: So, it’s just, yeah, I was thinking I need to get one.

Katy: I would normally either put everything in it after breakfast and do like over eight hours or I’ll do it on the higher heat at lunchtime and do four hours cook. and then it’s like really nice and kind of cozy warming food.

Debbie:  It’s that warming comfort, because my go-to would be like shepherd’s pie. I just love that and just see it and it just warms you up. I did make some really nice potato and leek soup the other day. It’s so easy to do.

Katy: Yeah, soup season. Yeah.

You just cook all your vegetables and then you, I like to blend it. I never used to, but I just like blending it all up and it’s perfect and it’s done you know get a nice bit of bread with it

Katy: Yeah. A toasty as well for lunch.

Debbie: Have you got a toasted of cheese maker Okay.

Katy: No, no, sometimes I put it in the air fryer or I’ve just got one of those like press things.

Debbie: It’s been great chatting and I think obviously there are some tips in there. know, just trying to do anything is better than nothing. You can do it in your house or try and be flexible to try and get some of that daylight hours. I think that is so key. If you can be flexible and just try and maybe have a bit more, say 10 minutes more of your lunch break just to get out and then work that little bit later.

Katy: It’s getting a bit of vitamin D, isn’t it?

Debbie: Completely and that’s exactly what we need but if you want to be cozy just get a blanket on sit in front of the telly there’s nothing wrong with that just listen to your body any any last tips at all Katy?

Katy: I don’t know if I mentioned them earlier, but hand warmers, I love those in the winter, just to kind of have in your coat pocket. And if your hands, yeah, and then if your hands are cold, pop them in and warm them up.

Debbie: In your coat pocket. What did they do?

Katy: They’re like, you charge them with a charger and then they go warm, hand warmers. they fit in the palm of your hand. And I love after netball because you’ve been out with your hands in the elements because you can’t wear gloves. Yeah, they’re just so nice.

Debbie: Yeah we’ll have that in the show notes. But anyway, please do follow us on social media. We are on Facebook, Blue Sky, Instagram and LinkedIn. And you can now also watch our episodes on YouTube. So please do follow the channel and subscribe. Please rate and follow the podcast from wherever you get the podcast from. And until next week, it’s goodbye.

Katy: Goodbye.

As autumn turns to winter, Debbie and Katy chat about the ups and downs of seasonal change, the darker mornings, aching joints, and staying motivated when it’s cold outside.

They share personal stories, warmth hacks, and practical tips for managing energy, mood, and inflammation through the colder months all with their usual humour and honesty.

☀️ Topics Covered

• Seasonal changes & mood: Why darker days can make us sluggish and how to boost your energy and mindset.
• Seasonal Affective Disorder (SAD): Recognizing symptoms and easy lifestyle tips to help combat the “winter blues.”
• Keeping warm:
  • The ultimate indoor washing setup (dehumidifier + fan + heating)
  • Fleece-lined trousers, bean bags, and hand warmers
• Joint pain & cold weather: Are aching joints in winter real or psychological? Debbie and Katy discuss their experiences.
• Motivation & movement:
  • Scheduling exercise to beat the “it’s too cold” excuse
  • Indoor exercise options (from Pilates YouTube videos to bean-can workouts)
  • How to make movement fit your day — and your mood
• Staying cozy:
  • Hot water bottles, electric blankets, and recliner sofas
  • Katy’s love of her dry robe (even if she’s not a wild swimmer!)
  • Comfort foods and slow-cooker meals, soup, shepherd’s pie, and warm lunches
• Self-compassion: Letting go of guilt for not meeting unrealistic exercise targets. Listen to your body and rest when you need to.

💡 Key Takeaways

✅ Something is always better than nothing
✅ Get some daylight whenever you can
✅ Stay cozy and don’t feel guilty for slowing down

💬 Quote of the Episode

“Just listen to your body. If you want to wrap up in a blanket and watch a film – do it.” Debbie

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Disclaimer: Debbie and Katy are not medical professionals. They share personal experiences of living with IA to build connection and community. The podcast is for informational purposes only and is not intended to replace professional medical advice. We talk about our personal health journeys and the podcast is not intended to provide professional medical advice, diagnosis, or treatment. We are not medical professionals and in no way claim to be medically trained. The podcast does not take responsibility for any losses, damages, or liabilities that may arise from the use of the podcast. The podcast does not assume responsibility for the accuracy of third-party content.

For more information, head to https://inflammatoryarthritis.org/