Performing artist Shanelle Gabriel had no idea what was going on with her when she started to feel more exhausted than usual and experience strange soreness in her joints.
“Being a poet and singer, I was always a vibrant person that loved to share my gift with the world, so it was difficult when I found I couldn’t perform at the level I used to,” Shanelle said. “I wasn’t myself.”
Not long after, she was diagnosed with Lupus.
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“The disease can be isolating because there isn’t much known about it yet,” Shanelle said. “That’s why I’m so glad that there’s a community of support like GSK’s USinLupus.com that’s dedicated to not only educating us about our new normal but helps us get back to ourselves.”
It’s reported that an estimated 1.5 million people in the United States have a form of lupus, with the vast majority of Black women making up that number.
Dr. Joan von Feldt, rheumatologist and GSK pharmaceutical partner explained that lupus “is an autoimmune disease that increases the risk of cardiovascular events, like heart attacks, strokes, and transient ischemic attacks (TIA), often called ministrokes.”
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Primarily, there are four main types of lupus: neonatal, cutaneous, drug-induced, and systemic, which accounts for 70 percent of all lupus cases. Major tissue or organs in the body, specifically the heart, brain, kidneys, and lungs, are usually affected in half of all systemic lupus cases.
Approximately 10–15 percent of people with lupus may die prematurely due to lupus complications and more than half are affected by depression and anxiety due to the major external changes that the disease causes. Hair loss, face swelling, weight gain or loss, among other things, usually take place. And with this disease mainly affecting women, these lifestyle changes can be quite challenging for their self-esteem.
But, with the help of the online support community www.usinlupus.com, there are some key practices that can help you manage your new normal seamlessly.
1. Get regular exercise
There are three main reasons why you should begin an exercise program and stick with it when you have lupus. Low-impact exercise can help to improve symptoms that are associated with lupus.
Exercise keeps you moving and delays, or even prevents, disability and losing your independence. It’s also been proven that regular exercise reduces fatigue. Physical activity boosts your mood by releasing chemicals called endorphins, which interact with brain receptors that reduce sensitivity to pain and also lower rates of depression.
A well-balanced exercise program should work your upper and lower muscles as well as your core muscles and include between four and eight different exercises that can be rotated through.
Even if you are only doing light exercise such as stretching, you should still try to do some form of physical activity every day. Sometimes it can be a struggle to stay motivated when in pain, but the more you move, the better you will feel. Stay motivated with the following tips.
• Find inspiration. Think about what inspires you to exercise, such as retaining your independence, and focus on that thought when you feel unmotivated.
• Set achievable goals. Set yourself small, reachable goals. The more you reach your goals, the harder you will want to push yourself.
• Keep a progress journal. Whether you log your progress on an app, a calendar, or a piece of paper, marking your progress will encourage you to stay on track.
Low-impact physical activity is beneficial for people with lupus. Try walking, cycling, and swimming to reduce muscle stiffness, improve muscular strength, relieve stress, promote sleep, and prevent osteoporosis. Exercise will also protect your heart and cardiovascular system.
2. Maintain a mostly healthy diet
While there is no specific diet for lupus, there are recommendations based on some of the symptoms caused by the disease. It is important to try to maintain a well-balanced and varied diet that includes plenty of fruits, vegetables, and whole grains, and a moderate amount of meats, poultry, and fish.
Eat foods rich in omega-3
A higher intake of omega-3 fatty acids has been linked to better sleep quality and a reduction in depressive symptoms in people with lupus. Omega-3 fatty acids are found in fatty fish, nuts, and seeds and have an anti-inflammatory effect on the body.
Omega-6, however, is suspected to act as a pro-inflammatory and might contribute to chronic diseases.
Take a vitamin D supplement
Vitamin D supplements may help to promote immune system health. Vitamin D plays an essential role in bone health and immune system health. Vitamin D can be obtained through exposure to sunlight.
3. Limit alcohol intake
Although drinking a moderate amount of alcohol is not a problem in itself for individuals with lupus, it can reduce the effectiveness of certain medications.
Non-steroidal anti-inflammatory drugs — such as aspirin, ibuprofen, celecoxib, and naproxen — are associated with ulcers and bleeding, for example. The risk of developing ulcers or experiencing internal bleeding significantly increases with alcohol use.
Drinking alcohol also decreases the effectiveness of anticoagulants, such as warfarin, and methotrexate, which is a chemotherapy drug.
4. Reduce fat and salt intake
Corticosteroids might be prescribed to reduce inflammation. Corticosteroids mimic hormones that are released by the adrenal glands — specifically cortisol, which helps to regulate the immune system and quickly reduces the pain, tenderness, swelling, and warmth connected with inflammation.
Visit www.usinlupus.com for more information.
Jasmine Browley holds an MA in journalism from Columbia College Chicago, and has contributed to Ebony, Jet and MADE Magazine among others. So, clearly, she knows some stuff. Follow her digital journey @JasmineBrowley.
