{"id":149,"date":"2023-01-02T14:39:53","date_gmt":"2023-01-02T14:39:53","guid":{"rendered":"https:\/\/flexiseq.com\/?p=149"},"modified":"2024-10-26T15:41:40","modified_gmt":"2024-10-26T15:41:40","slug":"8-targets-to-live-better-with-arthritis","status":"publish","type":"post","link":"https:\/\/flexiseq.com\/blogs\/expert-advice\/8-targets-to-live-better-with-arthritis\/","title":{"rendered":"8 Targets To Live Better With Arthritis"},"content":{"rendered":"\t\t
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Making changes in your life can feel overwhelming, but it becomes easier when you break down those changes into a series of small, manageable steps. Doing just one small thing for yourself each day, whether that\u2019s setting and achieving a goal, doing some exercise, or simply having a nice long soak in a warm bubble bath, can add up and by the end of the year you\u2019ll be amazed at how far you\u2019ve come!
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\n \n 1. Set goals and develop and action plan\n \n <\/h3>\n<\/div>\n\n<\/div>\n\n
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Goals don\u2019t have to be big; they can be anything you want to achieve. In fact, setting yourself small goals that you can complete soon after waking up – whether that\u2019s doing some simple stretches in bed or going for a short morning walk – can increase your confidence and improve your mood for the rest of the day.<\/p><\/div>\n\n<\/div>\n\n

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\n \n 2. Do more exercise\n \n <\/h3>\n<\/div>\n\n<\/div>\n\n
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Exercise has been repeatedly proven to help those living with osteoarthritis. It can help build muscle to better support joints. It encourages blood flow to the painful joints which can bring essential nutrients to the joints to help ease pain. <\/p>\n

You don\u2019t have to go running or get a gym membership to exercise – anything which gets you moving can be really beneficial. Why not try walking for 20 minutes, or think about joining a dance or yoga class? Gardening, dancing, swimming, stretching and even cleaning your house can help strengthen the muscles and keep you fit – so just find something you enjoy and want to incorporate into your life. <\/p>\n<\/div>\n\n<\/div>\n\n

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\n \n 3. Relax and learn how to meditate\n \n <\/h3>\n<\/div>\n\n<\/div>\n\n
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It’s naturual to tense up when experiencing pain. So learning how to unwind that tension can be hugely beneficial to those living with arthritis. Things like meditation and mindfullness can help with this. <\/p>\n

If you\u2019ve never meditated before, consider searching for a free guided meditation on Youtube or attending a meditation event. Buddhist centres often have free meditation sessions, and there are also many apps available to help you learn how to meditate.
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Deep breathing can help regulate your nervous system, which helps your body go from a state of stress into \u2018rest and digest\u2019. You can find guided breathwork exercises on Youtube, some websites teach free techniques, or if you\u2019re up for it there are breathwork events which can be great for delving deeper into the practice and meeting like-minded people. <\/p>\n<\/div>\n\n<\/div>\n\n

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\n \n 4. Improve your sleep pattern\n \n <\/h3>\n<\/div>\n\n<\/div>\n\n
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Getting to sleep with arthritis can be difficult as pain will often keep you up at night. Following some simple tips on how to sleep at night with arthritis<\/a> can help this. Even little differences to how you sleep can make a big difference. <\/p>\n

Light can have a massive impact on your circadian rhythm and how alert you feel during the day vs how tired you feel at night. If it\u2019s possible, try to maximise the amount of light you\u2019re seeing in the mornings. It\u2019s a great idea to get outside soon after waking up for just 5-15 minutes to naturally wake yourself up and increase your dopamine levels, which is the neurochemical for motivation, drive and movement. As the day gets darker, using dimmer lights can help your body start winding down. If possible, avoid using bright overhead lights at night, use softer lights or red lights in your bedroom, and avoid the bright bathroom light when you\u2019re getting ready for bed (or getting up in the middle of the night) as that can reduce your melatonin levels and wake you up!<\/p>\n<\/div>\n\n<\/div>\n\n

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\n \n 5. Start using an app to track your symptoms\n \n <\/h3>\n<\/div>\n\n<\/div>\n\n
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Everyone\u2019s experience with arthritis is different, so it\u2019s a good idea to keep track of your symptoms to help you spot patterns and plan accordingly. These apps are also a good source of motivation, as many let you track your fitness goals and can offer tutorials in exercise and physiotherapy to help you make sure you\u2019re moving safely. You can find a list of our recommended arthritis apps here.<\/a><\/p><\/div>\n\n<\/div>\n\n

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\n \n 6. Add healthy foods to your diet\n \n <\/h3>\n<\/div>\n\n<\/div>\n\n
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There is no one-size-fits-all diet for optimal health. Eating a healthy, balanced diet with minimal processed foods and salty or sugary snacks is the goal, but aside from that it\u2019s more important that you\u2019re following a diet you enjoy and can stick to rather than trying to limit too many food groups or jumping on the latest diet fad which may not actually be that healthy. Rather than trying to change your entire diet, why not try adding one anti-inflammatory food and see if you like it\/notice any benefits. Anti-inflammatory foods that you may want to try include berries like blackberries, raspberries or strawberries, fatty fish such as salmon, sardines or mackerel, or vegetables like broccoli, avocados, peppers and mushrooms.<\/p><\/div>\n\n<\/div>\n\n

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\n \n 7. Try reducing your medication\n \n <\/h3>\n<\/div>\n\n<\/div>\n\n
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Whilst there is no cure for arthritis, a combination of medication, a healthy lifestyle and exercise can help you alleviate and manage your symptoms. Medication can be an important part of your healthy lifestyle and we\u2019re not suggesting you stop taking it if you find it helpful. Some people may, however, want to reduce the amount of medication they\u2019re taking – particularly if the medication contains opiates or if you\u2019re taking a lot of pain relief tablets. <\/p>\n

Pain medication can come with side effects, and some (such as those containing codeine) are not recommended for long term use as they can be very addictive and can cause drowsiness, nausea and constipation. Rather than going cold turkey on your medication, speak to your doctor about reducing your dose, or taking it slightly less frequently. If you\u2019re looking for drug free pain relief, FlexiSEQ gels are clinically proven to alleviate pain associated with osteoarthritis. Using FlexiSEQ can help you improve your mobility, lubricate your joints and, as it is drug free, can be used alongside other medications.<\/p>\n<\/div>\n\n<\/div>\n\n

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\n \n 8. Stay in touch with your friends\n \n <\/h3>\n<\/div>\n\n<\/div>\n\n
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Living with arthritis can be isolating, especially if you\u2019re having a bad pain flare up and don\u2019t feel up to much. It\u2019s important that you nurture your relationships and be honest with the people close to you when you\u2019re struggling. Wendy Holden gives the following example of making small steps to avoid isolation and ensure you maintain relationships with your friends.<\/p>\n