In a perfect world, pain wouldn’t exist, our weight would be optimal and we’d enjoy daily exercise and have energy to spare. But few things remind us of imperfection like a diagnosis of arthritis. As pain and stiffness invade joints, the desire to exercise and the energy for much of anything can wane, making people slip into the unhealthy habits of inactivity and overeating. The result? Extra pounds that stress already painful joints and strain mental outlook.
No, the world is not perfect. But there are ways to manage weight, minimize pain and improve energy level. By changing habits, anyone can make small changes that will have a big impact over time.
Not sure where to start? Arthritis Today asked experts to help compile this top 10 list of habits to drop and five good habits to adopt. Follow them to start making a difference today.
10 Good Habits to Adopt
1. Eat breakfast at home.
“If you eat out, you’re more likely to start the day with high-fat, empty calories,” explains Rachel Brandeis, a registered dietitian and owner of Personalized Nutrition Counseling in Atlanta. Brandeis recommends a meal that combines protein, high-fiber carbohydrates and a little bit of fat. Oatmeal with fruit and skim milk, for example, offers lots of fiber, cancer-fighting antioxidants and bone-strengthening nutrients. Swap the waffle for a poached egg – one of the most complete proteins. Get a shot of omega-3 fatty acids by sprinkling ground flax seed on your cereal.
2. Stress less.
“Stress exacerbates the symptoms of arthritis,” says psychologist Robert H. Phillips, PhD, founder and director of the Center for Coping in Hicksville, N.Y. “To minimize stress, write down the stresses in your life. Then ask yourself which ones you can change and jot down some strategies for change.” For example, if work is stressful, consider some actions you can take: Talk with your supervisor about shifting responsibilities so you’re doing more work you enjoy. Relax through deep breathing or meditation before work. For the things you can’t change, change your thinking. For instance, remind yourself of the value of your accomplishments and the rewards of getting a paycheck.
3. Simplify housework.
Spare joints by performing household chores more efficiently. For example, set a basket at the bottom of the stairs to avoid multiple up-and-down trip. Place things in it throughout the day and carry it up once. Professional organizer Jeanne Smith of Palo Alto, Calif., suggests buying a basket with a handle you can slip over your arm. “This way, your hands are free to hold the banister.” Similarly, if your laundry room is downstairs, stuff your laundry into a pillowcase and throw it over the banister. When laundry is clean, put it back in the pillowcase and drag it upstairs to fold and put away.
4. Get organized.
Instead of scattering doctor’s records, test results and treatment updates throughout the house, create one tidy home for them all, suggests Smith. Buy a small crate with six to eight hanging files and labels. That way you can easily drop things in and pull items out. Keep a notebook charting doctor visits, levels of pain, medications – and keep that notebook in the crate as well.
5. Anticipate pain.
Although it sounds pessimistic to think about pain before it starts, anticipating pain may be the best way to relieve it. Once pain starts, it can be hard to stop. Treating it before it happens is often a better option. “Many people have pain first thing in the morning or are sore after exercise,” says Deborah S. Litman, MD, a rheumatologist and assistant clinical professor at Georgetown University School of Medicine in Washington, D.C. “So take a pain reliever before bed at night or before you exercise.”
6. Go barefoot.
Kick off your shoes when you come home. “Most shoes increase forces on the knees more than going barefoot will,” says D. Casey Kerrigan, MD, professor and chair of physical medicine and rehabilitation at the University of Virginia. One caveat: Barefoot means barefoot. Avoid going in stocking feet, which may cause you to slip on slick floors.
loves company. LOL, I am only joking. i too have had
a challeging condition. I was over come with Toxic Fumes.
This gives one a Chemical induced stroke. which in my
case gave me Kidney Failure, I recovered fron that. Then
I had every Tooth in my mouth every nerve ache at on time for months at the same time it had effective my central
nerveous system. and that means HUGH other problems.
Please read TBI Tromatic Brain Injury. All of our live function
are controled by the brain. Please make sure that you are
takoing all the Viteumns that your brain needs. the list is
Salmion Oil , which has Coq10 already in it. B complex 100
calsium , Mag & D probitics as Meds take all this from your body so fast leaves you yet with more pain and problems. There is so much to say. But please read and also help your self. Doctors Know little about Vit & Minerals.. I have some great Dr. and I talk a many things to detox my body so that I can at least keep that stress from my body. Good Luck, lower the pain PLEASE look into salimon Oil Hugh help it Lubercates Joints. Sorry to go on so long. Am very Pissonsate about this. Love to you all. Judi
Theresa, I'm sorry to hear about your problems. I too have ra and fibro. I'm on Metho and prednisone. Also have drug induced hepititis. Just found this out and will be getting a liver scan soon . Don't know what the drs will do, but will probably take me off some of the meds too. Would love to keep in touch with you as we all need someone to talk to. We have two sons, but they live far away. Most of my friends are sick too, or caring for their parents or grandchildren. so I have no one but my husband to help me and it wears thin. He is great and I'm fortunate. my email is evelyn.tyre9@gmail.com if you would like to write.
Best to you,
Evelyn.
Thank God I can endure the pain when I think of others who are worse off than me. P.S. 79 yrs. old
HE CAN HARDLEY WALK. THEY HURT HIM ALL THE TIME REAL BAD. I HAVE BOUGHT HIM ALL KINDS OF VITAMINS AND OTHER MEDICINE I CAN FIND,
I have found the AF aquatics program to be a HUGE help. The water is warm & wonderful. Most of the time the conversation is fun, interesting & supportive. I've been going for 6 yrs now.
One of my difficulties is that I have no family support. Four of my 5 stepchildren don't care to understand. I have parented one for almost 15 yrs (now 29) & she didn't ask what was wrong with me for 8 yrs after my diagnoses. Recently my husband said he was confused about my health problems although he has attended quite a few dr appts with me over the yrs. My parents & 4 siblings live over 45 minutes away & haven't educated themselves and aren't physically helpful. So, when I am really struggling with a flare there is no one to ask for help. It's a little lonely.
Advice anyone?
My thoughts and prayers are with you. I have FMS, OA and Ra, still working full time (trying to ) and so there is nothing left to give at the end of the day. But my God gives me the strength to get through the day. He Blesses me and my finances so I can make it, just like He promised He would. I may never be pain free in this world, but one is coming soon who will take me to a Mansion where I will hurt no more.
Love to you all
Tonie
Keep working with your doctor to find the right drug. Keep fighting and live your life the best you can.
1. Pain is a pain, but a constant Positive attitude helps. Choosing to be Happy will make you Happy.
2. Exercise is a must for all the reasons given by the website and other posts.
3. We are not alone in this and we should stick together to encourage and support each other.
4. Educate yourself!
Hang in there and remember you are not alone!
I'm sorry for your pain and your problems - all of you - I pray for a cure that will take this all away.
You must do something to remain active or it will shut you down. But someone out there always has more pain so PLEASE push on knowing that others do so and are even more burdened.
Appreciate the opportunity to read about others and tips to keep us active and healthy.
have a blessed day!!!
WHEN I REACH 3 AND A HALF YRS I GOT FEVER 40 C AND THAT IS WHEN MY LIFE CHANGED ,CHRONIC Systemic onset ... IHAVE TAKEN MEDICATIONS LIKE :
(Methotrexate ,Etanercept ,corticosteroids ,
Naprosyn ,aspirin,IL-6 .AND PAIN KILLERS BUT HAVE NO RELIFE....disability ....IS RULING MY LIFE...
BUT I HOPE.... HOPE ........HOPE.....
hope that one day the problems of arthritis will be solved.
GOD HELP US ALL
I am not on any of those expensive medications to help slow down the progression of MS and RA and for pain I am only on Advil.
I just found out from a lung capacity test I have only 54%. I am seeing a doctor tomorrow
to discuss this last test and I want to talk about oxygen therapy.
I can not comment on what your husband might be feeling or, doing. But it is unfortunate that you yourself feel this way about yourself.
I pray venting will help in this area. We are our first keepers to our own journey. Our thoughts and choices come from within. Religious or not. We are important, and somewhere in your journey, you have made a difference whether you knew it nor not.
Have a beautiful day everyone. It is truly the only we can claim. Tomorrow is not our's to have yet.
May you have a journey of beauty today!
Lonnie
after going the doctor after i fell.that result in hurting both of my knees.im glad to know that internet is abble to give us so much infomation im writing everthing in a jounal .Iwas disapointed with my deasese,but there is lot i can do to fell much better
CLARICE APRIL 6 2009
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