Lack of sleep can worsen the symptoms of arthritis. This can lead to a positive feedback loop in which the diminished sleep of a patient worsens arthritis-related pain, which in turn leads to even worse sleep. Research has shown that lack of sleep reduces the pain threshold and pain tolerance of an individual.
Many people blame their restless nights on arthritis pain. But research finds that the relationship actually works both ways — poor sleep can make your joint pain worse, and even increase the likelihood that you may become disabled or depressed.
Getting enough good quality sleep can play a big role in helping you manage a long-term health condition like arthritis.
Lying down can cause inflammatory chemicals to pool in the fluid that cushions your joints, which makes them stiffen up. And your perception of pain may be heightened during the nighttime because you're not distracted by anything else.
Staying hydrated is vital when you live with arthritis. Hydration is key for flushing toxins out of your body, which can help fight inflammation, and well-hydrated cartilage reduces the rate of friction between bones, meaning you can move more easily.
Hydration is vital for flushing toxins out of your body, which can help fight inflammation. Adequate water intake can help keep your joints well lubricated and prevent gout attacks. Drinking water before a meal can also help you eat less, promoting weight loss.
The most common triggers of an OA flare are overdoing an activity or trauma to the joint. Other triggers can include bone spurs, stress, repetitive motions, cold weather, a change in barometric pressure, an infection or weight gain. Psoriatic arthritis (PsA) is an inflammatory disease that affects the skin and joints.
Get Physical
Physical activity is the best available treatment for OA. It's also one of the best ways to keep joints healthy in the first place. As little as 30 minutes of moderately intense exercise five times a week helps joints stay limber and strengthens the muscles that support and stabilize your hips and knees.
If you have arthritis, participating in joint-friendly physical activity can improve your arthritis pain, function, mood, and quality of life. Joint-friendly physical activities are low-impact, which means they put less stress on the body, reducing the risk of injury.
Napping can be a mixed bag for people with inflammatory diseases, particularly arthritis, Dr. Rubenstein says. For many patients, even short naps can cause their joints to stiffen up, which causes pain, she says.
Walking is recommended for people with arthritis as it's low impact, helps to keep the joints flexible, helps bone health and reduces the risk of osteoporosis. If you do experience pain or you're very stiff afterwards try doing a bit less, factor in more rest and check in with your GP, if you need to.
The primary signs and symptoms of sleep deprivation include excessive daytime sleepiness and daytime impairment such as reduced concentration, slower thinking, and mood changes. Feeling extremely tired during the day is one of the hallmark signs of sleep deprivation.
People who have their inflammatory arthritis under control can experience fatigue, but it's also a symptom of high disease activity and inflammation. During an inflamed state, the body is fighting itself and it gets tired, explains Dr. Cohen.
OA is a degenerative disease, meaning it's likely to get worse over time. However, symptoms can also come and go. When they get worse for a while and then improve, this is known as a flare-up or flare. A flare-up can appear suddenly and various factors can trigger it.
Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.
Several nutritional supplements have shown promise for relieving pain, stiffness and other arthritis symptoms. Glucosamine and chondroitin, omega-3 fatty acids, SAM-e and curcumin are just some of the natural products researchers have studied for osteoarthritis (OA) and rheumatoid arthritis (RA).
Tea is one of the best beverages for arthritis patients due to its many health benefits. Green, black and white teas are all rich in anti-inflammatory compounds like polyphenols. Green tea is generally viewed as the most beneficial because of its active ingredient “epigallocatechin-3-gallate” or EGCG.
Red wine contains a compound called resveratrol, which has potent anti-inflammatory effects. Studies show that red wine consumption is associated with a reduced risk of knee-related osteoarthritis. It can also cut risk factors contributing to rheumatoid arthritis.
Any type of full-body massage therapy that involves moderate pressure, including self-massage, should help relieve arthritis pain and ease tension, she says. Before getting any type of massage, consult your doctor to make sure massage is safe for your arthritis and any other health conditions you may have.
Give it a rest.
However, when you are experiencing a flare, sometimes the best thing you can do for your arthritis is rest and allow your body to recharge. Finding balance between activity and rest is especially important during a flare.
Does arthritis go away? No, but it can be managed. There is no cure for arthritis. However, treatment advances can help to minimize pain, improve range of motion, and prevent further damage.
You can't reverse your arthritis, but certain treatments can help slow the progression of the disease and help you manage your condition. Getting the right kind of treatment can ease your pain and help you maintain or even improve function, which will enable you to carry out daily activities.