For many people living with arthritis, chronic pain is a constant and unwelcome companion. What might start in the hands, feet, shoulders or hips can take its toll on the body as a whole and this can make performing daily activities like cleaning the house, dressing, or looking after children difficult.
Arthritis is a painful disease, therefore some pain is expected. But just because pain is expected, doesn’t mean you should accept it as part of your everyday life. Whether you suffer with osteoarthritis, rheumatoid arthritis, or another form, living with arthritis should be manageable. If you’re finding every day is a struggle, it’s time to look at new ways to better manage the disease.
1. Manage your medications
There are many different types of medication that can be used to treat and assist arthritis-related conditions. Drug classes include: analgesics, anticonvulsants, bone-forming agents, corticosteroids, muscle relaxants, ocular lubricants and more. Depending on the type and severity of your arthritis, your medical provider may suggest one of several types of medication, which can make a significant difference in the way you live each day.
2. Exercise regularly
Exercise is a well known pain and stress reliever, and can work wonders for arthritis pain. This is especially true if you are considered overweight, as the extra pressure your weight puts on your joints could be making your pain worse.
Regular exercise works in several ways to reduce chronic arthritis pain. Firstly it helps you to keep off those excess kilos, and secondly, it improves your flexibility and strengthens your muscles and joints. An added bonus is that as you exercise, your body releases endorphins which act as natural pain relievers.
3. Stick to your diet
Diet plays a big part in pain relief and what you put into your belly can be the difference between chronic pain and the odd twinge here and there. Try an alkalising diet that contains adequate amounts of protein, calcium and other nutrients - mostly from vegetable sources including dried legumes, whole grains and dark leafy greens.
The best foods for arthritis are considered to be foods shown to fight inflammation, such as:
- Omega-3-rich fish, such as salmon, tuna & mackerel
- Soy beans
- Healthy oils, such as extra virgin olive oil, avocado or safflower oils
- Cherries (especially great for reducing gout attacks)
- Low fat diary Vitamin K & C-rich Broccoli
- Green tea (for slowing cartilage destruction)
- Citrus fruit
- Whole grains Beans
- Garlic Nuts, such as walnuts, pistachios and almonds
4. Drink plenty of Water
Water does many things for the body, but in terms of arthritis, water serves to lubricate joints for maximum and pain-free movement. Water also acts as a hydration agent for distribution of essential nutrients such as sodium, potassium, chloride and bicarbonate around the arthritis affected joints. As a guide, arthritis patients should be aiming to drink around three litres of water every day.
5. Have the right attitude
Phyllis Sclecter has been living with severe arthritis pain since her diagnosis in 1976, but despite this, she has lived a very fulfilling and happy life. “I was told to live with my pain,” she recalls, “so I choose to ignore the pain. Everybody has their own tolerance”. She believes her positive attitude against the disease has significantly boosted her ability to cope with pain, allowing her to look past it.
6. Take a moment to unwind
When you’re stressed, your muscles tense and make you more susceptible to pain. For this reason, it’s important to find ways to lower your stress levels, be it by reducing hours at work, practicing meditation, or taking regular walks. Whenever you feel yourself getting stressed, take a moment to unwind, relax, and nourish your spirit.
7. Use natural remedies
Essential oils can be applied topically to joints for relief, but they can also be added to bathwater or a diffuser. Epsom salts can be effective too. Certain scents can stimulate smell receptors in the nose, triggering a positive reaction in the nervous system.
8. Get a massage
Massage is an umbrella term covering many different techniques and philosophies with many benefits, one of which is to alleviate pain and inflammation caused by arthritis. Massage can be used to reduce stiffness and ease anxiety, improve range of motion in the joints, and promote more restful sleep. Any type of full-body massage that involves moderate pressure, including self massage, will likely help relieve arthritis pain and tension.
9. Practice yoga
Yoga is associated with increased energy and fewer bodily aches and pains. It can work to increase muscle strength, improve flexibility, enhance respiratory endurance, and promote balance. It’s also thought to increase mental energy and positive feelings, which will better equip you when managing the pain of arthritis.
10. Reduce your housework
If you could be a fly on the wall for a day, you’d be amazed at how much you do around the house. No wonder your joints are aching all the time! To reduce the stress put on your joints, it’s important to rest adequately. Instead of making several trips upstairs throughout the day, for example, try placing a basket at the bottom of the stairs and once it’s full take everything up in one go.
11. Kick off your shoes
Most shoes increase force on the knees more than going barefoot will, so try to kick your shoes off when walking in the door. Just be sure to go “barefoot”, which means stockings and socks off too. The last thing you want is to slip.
Speak to your doctor first
Arthritis management depends on the severity of each condition, so always consult with your doctor before trying pain management techniques as they will know what will work best for you.