Spring is a time of renewal, a chance to embrace fresh starts. It’s also the perfect opportunity to “spring clean” your arthritis management plan! Just as you declutter your home, you can refresh your approach to managing your joint pain and stiffness.
The guide below offers practical tips and inspiring ideas to help you do exactly that.
1. Refresh Your Routine
Even gentle exercise can make a big difference.
- Shake Off the Winter Stiffness: Spring is the perfect time to increase your activity levels.
- Low-Impact Options:
- Walking: Start with short walks and gradually increase distance and pace.
- Swimming or Water Aerobics: The buoyancy of water supports your joints, making this kind of exercise ideal for those with arthritis.
- Cycling: A great low-impact cardio workout.
- Yoga or Tai Chi: Improve flexibility and balance while reducing stress.
- Listen to Your Body: Don’t push yourself too hard, especially when starting a new exercise routine. Rest when needed.
2. Find Mindful Moments
Stress is a known trigger for arthritis flares.
- Spring Cleaning for Your Mind: Incorporate stress-reducing practices into your daily routine.
- Try:
- Meditation: Even a few minutes of daily mindfulness can make a difference.
- Deep Breathing Exercises: Simple and effective for calming the nervous system.
- Spending Time in Nature: Spring is the perfect time to enjoy the outdoors! Plus, time spent in nature has the potential to reduce stress hormones.
3. Discuss Supplements with Your Doctor
Always consult your doctor before starting any new supplements.
- Potential Benefits: Some supplements, like glucosamine and chondroitin, are often used for osteoarthritis, but the evidence for their effectiveness is mixed. Other supplements, like turmeric (curcumin), have shown anti-inflammatory properties.
Important note: Talk to your physician to make sure that these supplements will not interfere with any other medications you are taking!
4. Reassess Medications
- Check-In: It is always good to periodically review your medications and their effectiveness with your doctor.
- Why: If you are still experiencing issues with your arthritis, you and your medical professional can work together to determine if changes in prescription might have a positive effect. For example, you might consider switching from methotrexate to biologics for management of rheumatoid Arthritis.
5. Declutter Your Diet
Think of your diet as the foundation of your arthritis management.
- Out with the Old: Toss out (or significantly reduce) processed foods, sugary drinks, and excessive red meat. These inflammatory culprits can worsen arthritis pain.
- In with the New: Embrace an anti-inflammatory diet rich in:
- Colorful Fruits & Veggies: Think berries, leafy greens, and vibrant peppers. Lettuce, spinach, kale, cabbage, and collards are good options for getting some vitamin K, which can be beneficial for the bones and help with inflammation, too.
- Omega-3 Fatty Acids: Salmon, tuna, flaxseeds, and walnuts are your allies.
- Whole Grains: Choose whole-grain bread, pasta, and brown rice.
- Healthy Fats: Olive oil, avocados, and nuts.