There are simple practices that may greatly decrease your risk and severity of arthritis flare-ups. Following these tips will reduce painful and swollen joints, improve mood, and increase quality of life.
#1 DRINK WATER
The body is comprised of about 60% water. Dehydration causes a decrease in function of all
major organs, muscles, and even bones.
#2 GET TO SLEEP
Adults of all ages need 7-9 hours of sleep each night. Sleep is when your body repairs muscles,
organs, and cells. In this resting state, chemicals will circulate in the blood that help to strengthen
the immune system.
#3 SET A SCHEDULE
Plan your days! Get into a routine of good habits. Setting alarms to get up, make phone calls,
exercise, cleaning, and meals will provide a daily purpose.
Writing “to-do” lists on a paper calendar and crossing off items as they are accomplished
provides a heightened sense of satisfaction and self-worth.
#4 EAT REAL FOOD
The fewer ingredients, the better. Read labels to avoid too much sugar, salt, and oil. I call these
the “S.O.S.” These are foods that are known to cause inflammation and increase the risk for
flare-ups. Examples are snacks and sweets loaded with preservatives, tpoor quality salt and added sugar.
#5 EXERCISE DAILY
Think of exercise as something you “work in” each day and not as a “work out.” Improving
muscle strength, mobility, flexibility, and cardiovascular health reduces symptoms of
autoimmune disease.
Hiring a virtual Arthritis Fitness Specialist once or twice a week to provide accountability and
write safe and effective exercise programs is a great start.
#6 PRACTICE MINDFULNESS
The simple act of taking a few deep and meaningful breaths throughout the day is a great way to
reduce stress and decrease negative physiological responses. Incorporating some gentle stretches
in the morning, after periods of inactivity, and before bed is also a great way to bring awareness
to the body, ease tension, reduce anxiety, and lessen the symptoms associated with arthritis.
Implement these new tips into your daily routine and let us know how you feel afterwards.
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