Coping with your psoriatic arthritis symptoms does not have to wait until the end of the day! Making your daily life more comfortable starts from when you wake up in the morning and ends when you go to sleep at night.
Waking Up
Good Morning! I hope you have just woken up from at least seven to eight hours of sleep.
Getting enough sleep in a day is good for everyone, but for those with psoriatic arthritis, it can improve your day tremendously and help combat some symptoms. Once you’re awake, it’s time to stretch.
Doing something simple like neck rolls, shoulder shrugs, and some leg stretches can help loosen your muscles after being in your bed all night. Taking a hot shower can also help relax muscles.
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Getting Outside
Want to get moving when you start your day? If warm weather causes flare-ups for you, consider spending time outside earlier in the day to miss the hottest hours of the day.
Getting moving with a walk around your neighborhood or forest preserve, can help wake your body up and move your muscles.
Just make sure to stretch when you’re done! Additionally, getting outside and in a pool can be a great move!
A low-intense workout like water polo is much more gentle on the body and joints. The water will provide some slight resistance for muscle strengthening.
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Eating
You’ve worked up a sweat and now you’re hungry. Time to head to the kitchen! The kitchen is where most health decisions are made. Avoiding inflammatory foods, like red meat and dairy, prevents swelling and inflammation in the body and eases your symptoms.
Instead, fill more of your diet with plant-based foods. Filling up on fruits, vegetables, whole grains, and healthy fats can make a wholesome diet that will help you stay full.
If you want a source of protein, substitute red meat with lean meats and fish. You have your delicious meal ready - now it’s time to eat!
Consider using adaptive cutlery to help you in the kitchen. If you’re experiencing a flare-up, these can be a timesaver and reduce any further pain you may suffer on those days.
Going to Bed
It’s been a full day. You’ve worked or played all day and now it’s time for bed.Take some time to relax. Start your night routine as early as three hours before bedtime to make sure you’re covering all parts of self-care. Take a hot epsom salt bath to start relaxing and soothe your muscles after a full day of activities.
Light some candles or start your air diffuser. Watch some TV or listen to a podcast. This is your time to relax and rewind from the day. If you like to practice meditation or yoga, this is a perfect time to take a quiet moment to do so. Finally, finish off the night with some stretches.
Once it’s time to cozy up in your PJ’s, make sure they’re silk. This will let your skin breathe a bit more and is much more softer on your skin.
Consider how your daily activities and habits may be helping or heeding you from avoiding psoriatic arthritis symptoms.
Are they simple adjustments to make you more comfortable? Take a mental walk through your day to consider what you can do!
