Living with Rheumatoid Arthritis

To live with rheumatoid arthritis (RA), it is important to take care of the basics — a healthy diet, proper and approved exercise, and adequate sleep. Try taking the following steps toward healthy living:

• Maintain a healthy diet. Eat fruit, fiber, (e.g., oatmeal), and drink healthy beverages, including water or orange juice
• Balance exercise and rest. Proper exercise approved by your physician may lessen pain, increase range of movement, and help you feel better overall. However, don't forget to give your body the rest it needs. Talk to your doctor about the type of exercise that is right for you
• Sit, soak, and soothe. A warm bath before bed can relieve muscle tension, ease aching joints, and help you get a good night's sleep
• Manage stress in healthy ways. Choose a healthy lifestyle, find and pursue activities you enjoy, and consider stress-reducing exercises, such as yoga or meditation. Remember to talk to your doctor before starting any kind of exercise plan
• Work smarter. Investigate the possibility of working flexible hours, telecommuting, or working part-time. Take frequent breaks to stretch stiff joints and sore muscles

Exercise
Diet and nutrition
Outdoor activities

Exercise

Exercise and arthritis are not mutually exclusive. In fact, moderate exercise may help improve symptoms of RA. First, talk to your doctor before you start any kind of exercise regimen. You should also be sure that the type of exercise you choose will help you, not hurt you. Walking, water aerobics, and yoga are forms of exercise that some RA patients may find pleasant. You may enjoy other kinds of exercise, such as golfing or biking, but make sure you prepare your body for these sports with the appropriate stretches and warm-up exercises. Also, make sure that more strenuous exercises or team sports don't put undue stress on joints, or increase your risk for injury. Again, a conversation with your doctor or even a physical therapist can help you make smart fitness choices.

Before you exercise, it is important to warm up or stretch. Beginning a workout with cold muscles can cause joint pain and increase your risk of injury. A series of simple stretches can get your muscles ready for physical activity. Even a walk around the block can help, since it increases circulation and blood supply to your muscle tissue.

Dress comfortably when you exercise. Don't wear anything too tight or binding. Invest in a comfortable pair of walking shoes or sneakers. Finally, if you feel pain during exercise, stop immediately. Contrary to the saying "no pain, no gain," pain can signal a serious injury or resistance from your body, or that the exercise you are doing is not right for you. Talk to your doctor about preventing injury and maintaining a safe and healthy exercise regimen.

Diet and nutrition

A good diet promotes overall health and helps control your weight. Be sure to make fruits, vegetables, and whole grains a part of your daily nutritional habits. Eat sugar, salt, and fat in moderation. Research has suggested that certain foods can affect your RA. For example, omega-3 fatty acids, which are found in fish, are thought to help reduce inflammation. Foods rich in calcium, such as dark green vegetables, low-fat cheeses, and skim milk, can help strengthen bones.

If your doctor has discussed joint surgery with you and you are overweight, your doctor may suggest a weight-reduction program. Consult your doctor and a dietician (if necessary) to find the best diet plan for you. Together you can set healthy and realistic goals so you can be ready when the time comes for your surgery.

Even if you are not preparing for surgery, you should still consider adopting a healthy eating plan that can help reduce your risk for many conditions, including heart disease, diabetes, and hypertension. And this doesn't mean big changes right away. Just reducing portion size or substituting a high-fat food for a low-fat food can get you on the road to a healthy and manageable diet. For example, if you cut your usual serving of butter from two scoops to one, you cut 35 calories and 4 grams of fat. Think of what that means over the course of a week, a month, or even a year. It all adds up.

Remember, keeping yourself healthy in other ways will help you manage your RA symptoms better and keep you doing the things you enjoy. Before you abandon your usual regimen, however, consult with your dietician or physician to create healthy menus.

Outdoor activities

Walking, biking, and swimming are popular activities that can be good exercise for people with RA. Such exercises help maintain flexibility and build endurance. Swimming is particularly beneficial because it is a low-impact exercise that does not put a great deal of strain on the joints.

First, before engaging in any kind of exercise routine, you should talk to your doctor. Find out which exercises are safe for you and how to prepare for your recreational activity of choice.

Before a bike trip or a long walk, do some stretching to warm up your muscles. Start out slowly, and walk or ride for about 10 minutes a day until you work your way up to 30 minutes or more. Remember to take breaks whenever you need them and to stop immediately if you feel pain.

Likewise, if you decide to go swimming, stretch or take a short walk first. Remember, however, that cold temperatures can aggravate back and joint pain. Optimal water temperature is between 83° and 90° Fahrenheit. Most pools are not heated to that temperature, so you may want to make your swimming trips short, unless you're just wading in warm ocean water.

Never exercise when you are in pain. If at-home remedies, such as rest or hot or cold compresses don't relieve pain, then talk to your doctor.

Click here to learn how to effectively talk with your rheumatologist.