Figuring out a rheumatoid arthritis management plan can be tricky.
In addition to taking medication, many people make lifestyle modifications to help with rheumatoid arthritis management.
Someresearchsuggests that meditating regularly may help people cope with rheumatoid arthritis symptoms.
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Ive found that 15 minutes of guided meditation everyday really helps, she says.
Julie M., 51, a health coach, says that meditation was life-changing for her.
Which, after a decade with RA, I didnt think Id ever do again, she says.
She also noticed a difference in her pain levels.
She meditates every single day, even if it cant be for long.
Take time to wake up slowly and stretch.
When I wake up, I just start rolling my body from my ankles to my shoulders.
I slowly start pulling my knees to my chest, says Samantha.
Overall, she says its important to not rush herself in the morning.
She uses that time to slowly warm up her body to get out of bed.
Julie also sees the value in a lengthy morning routine.
Switch from typing to talk-to-text.
Rheumatoid arthritistends to affect the smaller joints first, like those in the hands and feet, theMayo Clinicnotes.
I was someone who could avoid typos, who could zip out a four-paragraph email in 40 seconds.
But my hands got so bad.
It was so painful, she says.
Because she is an owner of a business that relies heavily on emails, this presented a real problem.
But the best technology ended up being even simpler.
Someone taught me that Google Docs can listen from your laptop.
I couldnt even punch in two words.
4. venture to really listen to your body.
If my body says its done, I dont pretend not to hear it anymore.
If it tells me I need a nap, I take a nap.
Similarly, Katy says that shes learned what will happen if she ignores the signals.
Looking back, I track every move Ive made.
Did I work out too hard?
What is my stress level?
RA requires me to remain present and mindful in every moment, she says.
Try walking and doing other low-intensity exercises.
It can also help prevent heart disease and diabetes, which often develop alongside rheumatoid arthritis.
Exercising may even help you cope with depression, whether its related to yourrheumatoid arthritisor not.
Katy has personally found that movement is important for keeping joint stiffness at bay.
But its a delicate balance.
If I push my body too hard, I risk additional swelling and pain, she says.
Krista-Lynn prefers muscle-strengthening exercises like squats and usingweights, along with daily stretching.
Another go-to for her?
Plus, its fun!
And then youre back to recovering from the good day, she says.
Her favorite ways to get moving are enjoying nature on a walk and riding her horses.
Practice good sleep hygiene.
Getting qualitysleepis beneficial for health in general, of course.
On the flip side, sleeping well may help reduce the associated fatigue and help you feel better overall.
Julie has a whole nighttime routine to wind down and get her body and mind ready for bed.
I avoid blue light at least two hours before bed and have a red light in my bedroom.
I can feel my brain kind of sigh when the red light comes on.
Thats the beginning of my body anticipating bedtime, she says.
Shes also conscious of what she does between dinner and bed, making sure to do only calming activities.
She also showers and journals as part of hernighttime routine.
Julie also tracks her sleep, which shes found helps her figure out whats influencing her rest.
Lean on your support system.
Depression and anxietyare common with painful chronic illnesses like rheumatoid arthritis.
Having someone to talk to can help you sort out your feelings.
Katy says she met with a therapist in the past who helped her break her patterns of negative self-talk.
I also learned about the importance of self-care and how it does not equal selfishness, she says.
Samantha also works with a professional who understands her situation and talks through her frustrations with her.
I find if I talk about how Im feeling physically, it releases the power it has over me.
Friends and family may also be good sounding boards.
Even if they dont understand what youre experiencing, they can be empathetic and supportive.
Finally, dont underestimate how helpful it might be to find other people who know what youre going through.
Use heat and cold to relieve pain.
Katy says that taking regular baths with generous handfuls of Epsom salt helps ease her pain and stiffness.
When I get into an 80-degree pool, all the pain goes away, she says.
I dont do it more often because of all the pain it takes to get to the pool.
She also has a bathtub that she uses occasionally to get some relief.
Be sure to put something between your skin and the pack to protect yourself.
Identify any foods that seem to make you feel worse.
First things first: Theres no specific diet that will curerheumatoid arthritis.
Krista-Lynn has found that tracking how she feels after eating has been helpful.
Be kind to yourself.
Part of being kind to yourself means accepting that there is no shame in asking for help.
Asking for help is a mindset change that took time and training to become natural, Krista-Lynn says.
Krista-Lynn also notes thattaking care of oneselfisnt selfishits what allows you to take care of others.
Before, she adds, she had a hard time letting herself rest this way.
