Self-care is necessary for everyone to live a healthy and productive life, but if you are living with arthritis, self-care is even more important. We compiled a list of eight awesome arthritis self-care tips that will get you through (or even prevent) those difficult days.
1. Sleep Early
Psoriatic arthritis (PsA) typically causes poor sleep. Pain makes falling and remaining asleep difficult, and lack of sleep worsens the pain. Sleeplessness may cause melancholy and weariness. Most PsA sleep issues are due to worry and uncontrolled symptoms.
- Take your medications as prescribed.
- Late-night caffeine is bad.
- Before bed, avoid screens.
- Daytime exercise.
- If these tips fail, see a doctor.
2. Hydrate
Hydration is important for healthy cartilage, which protects the ends of your bones and keeps them from rubbing. British Medical Bulletin revealed 65 to 80% of cartilage contains water. When hydrated, bone friction is minimized, allowing for easier movement.
Imagine cartilage as a sponge. Wet sponges are soft and simple to manage. It's stiff and hard to use when dry. The Mayo Clinic lists these dehydration symptoms:
- Headache
- Fainting or dizziness
- Thirst
- Cramps
- Dark-colored urine
- Urinating less frequently
- Confusion
- Sleepiness
- Dry skin or mouth
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3. Stretch & Rest
Stretching aims to retain all joint movements. Slowly extend your fingers apart to stretch the arthritis. Larger joints follow the same technique. Psoriatic arthritis is a systemic sickness that may affect several organs; hence it's also termed psoriatic disease.
Rest and don't overdo it to avoid injury. Stretching makes arthritis patients uncomfortable, but It's good to be uncomfortable. Too much is dangerous, though.
4. Move Any Way You Can
Physical exercise helps with most PsA symptoms.
- Reduces inflammation.
- Strengthens your bones.
- It is good for your heart and lungs.
- Relieves pain.
- Improves your mood and sleep.
- Helps with weight loss.
- Keeps joints mobile.
Exercising won't hurt your joints or produce extra discomfort. You don't need to perform tai chi or walk. There are few activities that are off-limits for arthritic folks. Thirty minutes of exercise most days, and weight training twice a week is a good place to start. If you haven't exercised in a while, see a physical therapist or trainer.
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Eat Well & Be Present
A good diet may help you maintain or reduce weight. Being overweight or obese might induce some forms of arthritis.
Extra weight puts stress on your joints, worsening arthritis pain and mobility. The following foods can help:
- Fruit, vegetables, seafood, and less red meat and butter make up a Mediterranean-style diet. This diet may lessen arthritis inflammation.
- Long-chain omega-3 fatty acids are present in oily fish like sardines and mackerel. They may improve PsA symptoms by reducing inflammation and modifying your gut microbiota.
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Love Yourself
Consider your loved and respected ones. What's your approach? You're gentle, patient, and forgiving when people make mistakes. Because you love them, you give them space, time, and opportunity to develop.
Consider your self-care. Do you love and respect yourself like you would a friend or partner? Care for your body, mind, and needs? Here are methods to show your body and mind self-love:
- Sleeping properly
- Eating healthy
- Giving yourself time and space to understand your spirituality
- Exercising regularly
- Thanking yourself and those around you
- Playing when you need it
- Avoiding vices and toxic influences
- Reflecting and meditating
Learn About Your Condition
PsA treatment improves symptoms and protects joints. Learning how your condition impacts your body helps reduce symptoms and prepare you for more severe ones. With research, you'll know why you're experiencing a flare-up and how to stop it. Friends and family may be unable to "see" what you're going through, so be clear. By clarifying your situation and requirements, they can aid you.
Sometimes you need assistance from those who share your situation to better comprehend it. Try an online or in-person PsA support group. Socializing may promote mental health by reducing isolation.
Reflect On Your Journey
Remember where you started to where you are now. For some, this journey can be the most meaningful path that you've walked in your life. It can also be the hardest journey you've gotten through but remember that you need to keep on stepping, even if it means taking one step at a time. The lessons learned can be guiding lights; you should not be afraid of becoming lost because reflection always reveals something new. The road of life twists and turns, and no two directions are ever the same. The road for you is within reach, and eventually, you will still get to the destination.
