Chef Alex Guarnaschelli may believe "winter blues are cured ... with a potato gratin paired with a roast chicken." But if your blues are related to cold weather's war on your joints, you'll need more than a hot meal to feel better.

Joints can feel stiff, achy, and sharply painful when you're exposed to the kind of cold that's swept across the country this winter. That's because freezing temperatures cause synovial fluid — which cushions joints and helps prevent bone from rubbing on bone — to thicken and expand. The fluid then triggers irritation and inflammation instead of offering padding.

And the chance for weather-related joint pain increases as you age because synovial fluid becomes thinner and less viscous, providing reduced shock absorption even in warm weather.

What are some other possible culprits for winter joint pain?

Cold constricts blood vessels, reducing blood flow and causing stiffness, and a sudden drop in barometric pressure can cause tissue to swell slightly, putting increased pressure on vulnerable joints.

The solutions are straightforward:

• Make sure you're warmly dressed and have extra protection around vulnerable joints.

• Stay hydrated and eat anti-inflammatory foods such as fruits, vegetables, and whole grains, and avoid highly processed foods.

• Ask your doctor about taking supplements such as chondroitin or collagen powder that help maintain healthy joints.

• Stay active while out in the cold to maintain blood flow.

For more information on maintaining an optimal lifestyle and protecting your joints from arthritis, check out my book with Jean Chatzky, "AgeProof: Living Longer Without Running Out of Money or Breaking a Hip."