Combating arthritis-related fatigue naturally -
Moderate consumption of red wine, in particular, has been associated with potential health benefits due to its polyphenol content, including resveratrol. Resveratrol exhibits anti-inflammatory properties and may have protective effects on joint health. However, it is important to note that the evidence regarding the direct effects of red wine or resveratrol on arthritis prevention is still limited.
It should not serve as a reason to start drinking alcohol if you are a non-drinker or have medical conditions that contraindicate alcohol use.
If you choose to consume red wine, do so in moderation and consult with a healthcare professional to ensure it aligns with your overall health goals and medical conditions. Consider individual factors, such as overall health, medication use, and personal tolerance, when deciding on alcohol consumption.
Some individuals may be more sensitive to the effects of alcohol or may have specific medical conditions that contraindicate its use. Create a well-designed workspace that promotes proper posture, joint alignment, and comfort.
Arrange your desk, chair, computer, and other equipment to ensure optimal ergonomics. Adjust your chair height so that your feet rest flat on the floor, and your knees are at a degree angle.
Position your computer monitor at eye level to prevent neck strain and use an ergonomic keyboard and mouse to minimise wrist and hand discomfort. For example, if you spend a significant amount of time working on a computer, consider using a monitor stand, an ergonomic chair with adjustable features, and a keyboard tray to maintain a neutral posture and reduce strain on your joints.
Incorporate regular microbreaks into your work routine to prevent prolonged periods of static posture and muscle fatigue. Every 30 minutes or so, take a short break to stand up, stretch, and change your body position.
Use this time to perform simple stretching exercises for your neck, shoulders, wrists, and back. Stretching improves circulation, relieves muscle tension, and helps maintain joint flexibility. For instance, you can gently rotate your neck from side to side, roll your shoulders forward and backward, or perform wrist stretches by extending your arm and gently pulling back your fingers.
Practise proper body mechanics during daily activities to minimise strain on your joints and reduce the risk of overuse injuries. Bend your knees and lift with your legs instead of your back when lifting heavy objects.
Avoid twisting or reaching awkwardly, as it can strain your joints. Consulting ergonomic specialists, occupational therapists, or healthcare professionals can provide personalised recommendations and guidance on optimising ergonomics for specific work environments and activities.
Opt for shoes that provide adequate support, cushioning, and stability for your feet. Look for footwear with features such as arch support, shock absorption, and a firm heel counter.
Proper arch support helps distribute body weight evenly across the feet, reducing stress on the joints. Shock-absorbing properties help absorb impact forces during walking or other activities, minimising joint strain. For example, consider shoes with built-in arch support or use orthotic inserts to provide additional support and cushioning, promoting proper foot alignment and reducing the risk of joint damage.
Ensure that your footwear fits properly and is comfortable to wear. Ill-fitting shoes can lead to foot deformities, abnormal gait patterns, and increased stress on the joints. Choose shoes with ample toe room to avoid pressure on the toes and potential deformities.
Make sure the shoes provide a snug fit around the heel and midfoot for stability. Walk around and ensure that the shoes do not cause discomfort or rubbing. In some cases, individuals with arthritis may benefit from specific types of footwear designed to accommodate their needs.
Shoes with features such as extra depth, wide toe boxes, or adjustable closures can accommodate swollen joints or foot deformities associated with arthritis. Additionally, individuals with arthritis in the feet or ankles may find stability shoes or shoes with rocker soles helpful in improving gait mechanics and reducing joint pain during walking.
For example, individuals with rheumatoid arthritis might benefit from shoes with stretchable uppers or hook-and-loop closures that accommodate joint swelling and provide a customised fit.
Sunlight is a natural source of vitamin D, and exposing your skin to sunlight can help your body produce vitamin D. Expose large areas of your skin, such as arms, legs, and face, to sunlight for about 10 to 30 minutes, depending on your skin type, time of year, and geographical location.
Be mindful of sun protection measures to avoid overexposure and sunburn. For instance, taking a walk outdoors during your lunch break or spending time in a sunny garden can provide an opportunity to absorb natural vitamin D from the sun. Include foods that are naturally rich in vitamin D or fortified with vitamin D in your diet.
Fatty fish such as salmon, mackerel, and sardines are excellent sources of vitamin D. Other food sources include fortified dairy products, egg yolks, and fortified cereals. Consider incorporating these vitamin D-rich foods into your meals to support your overall vitamin D intake.
If you have specific dietary restrictions or concerns, consult a healthcare professional or registered dietitian for personalised dietary advice. For example, enjoying grilled salmon as a main course or adding fortified milk to your morning cereal can contribute to your vitamin D intake.
If you are unable to obtain sufficient vitamin D from sunlight or dietary sources, consider vitamin D supplements. Vitamin D supplements are available over-the-counter and can help bridge the gap between dietary intake and optimal vitamin D levels. Consult with a healthcare professional to determine the appropriate dosage and duration of vitamin D supplementation based on your individual needs, existing health conditions, and current vitamin D levels.
For instance, individuals who have limited sun exposure, those with darker skin, or those residing in regions with less sunlight may benefit from vitamin D supplementation.
Include a variety of fruits, vegetables, whole grains, and legumes in your meals. These foods are rich in antioxidants, vitamins, minerals, and dietary fibre that can help reduce inflammation and support overall health.
Aim for at least five servings of fruits and vegetables per day, choose whole grain options such as brown rice and whole wheat bread, and incorporate legumes like lentils and chickpeas into your diet.
For example, enjoy a colourful salad with mixed greens, tomatoes, cucumbers, and olives as a side dish, or incorporate a variety of roasted vegetables into your main course. Include healthy fats in your diet, such as olive oil, nuts, seeds, and fatty fish like salmon.
These foods are rich in omega-3 fatty acids, which have anti-inflammatory properties and may help reduce arthritis symptoms. Use olive oil as your primary cooking oil, snack on a handful of nuts or seeds, and aim to consume fatty fish at least twice a week.
For instance, drizzle olive oil on your salads or use it for cooking, enjoy a handful of almonds or walnuts as a snack, or prepare a grilled salmon fillet with a side of steamed vegetables. Reduce the consumption of processed foods, sugary drinks, and foods high in saturated fats.
These foods are often linked to increased inflammation and may contribute to the development or progression of arthritis. Limit the intake of red meat and choose lean protein sources such as poultry, fish, legumes, and tofu.
Reducing red meat consumption can help lower the intake of saturated fats and potentially reduce the risk of arthritis. For example, replace processed snacks with fresh fruit, choose water or herbal tea instead of sugary beverages, and opt for plant-based protein sources like lentils or chickpeas instead of processed meats.
Consider taking omega-3 fatty acid supplements, such as fish oil or algae oil. Omega-3 fatty acids, specifically EPA and DHA, have anti-inflammatory properties and may help reduce arthritis-related inflammation and joint pain.
Omega-3 supplements are available in capsule or liquid form. Look for supplements that are derived from high-quality sources and have been tested for purity and potency.
Glucosamine and chondroitin are commonly used supplements for arthritis management. Glucosamine is involved in cartilage formation and repair, while chondroitin helps maintain cartilage structure and elasticity. These supplements are often taken together and may help reduce arthritis symptoms, improve joint function, and slow down disease progression in some individuals.
Consider supplementing with vitamin C and vitamin E, both of which have antioxidant properties that help reduce oxidative stress and inflammation in the body. Vitamin C is involved in collagen synthesis, a key component of joint tissues, while vitamin E acts as a free radical scavenger, protecting cells from damage.
These vitamins can be obtained through a balanced diet that includes fruits, vegetables, and nuts, but supplements may be useful for individuals with low dietary intake or specific nutritional needs. Be kind to yourself and practice self-compassion. Acknowledge and honour your emotions, allowing yourself to feel and express them.
Seek support from friends, family, or support groups to share experiences and receive encouragement. For example, instead of feeling frustrated about not being able to perform certain activities, celebrate the small victories and accomplishments along your journey.
Surround yourself with a positive and supportive network of friends, family, or individuals who understand and empathise with your situation. Share your experiences, challenges, and triumphs with your support network. Seek encouragement, advice, and reassurance when needed.
Engage in activities or join support groups where you can connect with others who share similar experiences. Building a sense of belonging and support can positively impact your emotional well-being. Incorporate stress-reduction techniques into your daily routine. Find activities that bring you joy, peace, and relaxation.
Explore mindfulness practices, deep breathing exercises, meditation, or engaging in hobbies and activities that uplift your spirits. Engaging in stress-reduction techniques can help lower stress hormones, promote a sense of calmness, and improve overall emotional well-being.
For example, spending time in nature, practising yoga or tai chi, listening to calming music, or engaging in creative pursuits can contribute to a positive mindset. It means approaching challenges with resilience, seeking support when needed, and focusing on the possibilities and joys that life still holds.
Reach out for support when needed and practise effective stress management in your personal and professional life. Establish healthy boundaries, delegate tasks, and learn to say no when you are feeling overwhelmed. Seeking support from friends, family, or support groups can provide emotional assistance and practical guidance in managing stress.
Talking to a mental health professional can also be beneficial in developing effective coping strategies. For example, if work-related stress is a major contributor, consider speaking to your supervisor about workload management or exploring stress reduction techniques specific to the workplace.
Remember, finding the right stress management techniques may require experimentation, and it is essential to choose methods that work best for you. If stress persists or becomes overwhelming, seeking professional guidance from a healthcare professional or mental health specialist can provide additional support and strategies.
Please note that the information provided here is for informational purposes only and should not replace professional medical advice. If you have specific concerns about arthritis prevention or management, please consult a healthcare professional. Why wait for the treatment you need?
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Health hub. Follow a Balanced Diet 1. Emphasise Nutrient-Dense Foods Prioritise consuming a wide variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Maintain a Healthy Weight Strive to achieve and maintain a healthy weight to alleviate excessive stress on the joints, particularly weight-bearing joints like the knees and hips. Limit Inflammatory Foods Reduce the consumption of processed foods, sugary snacks, refined carbohydrates, and saturated fats.
Choose Whole, Unprocessed Foods Focus on consuming whole, unprocessed foods that are as close to their natural state as possible. Stay Hydrated 5. Drink Sufficient Water Ensure you consume an adequate amount of water throughout the day to maintain hydration.
Include Hydrating Foods Incorporate hydrating foods with high water content into your diet. Monitor Electrolyte Balance Maintain a healthy balance of electrolytes in the body, as they play a crucial role in hydration and muscle function. Avoid Injuries 8.
Practice Joint-Friendly Exercises Engage in low-impact exercises that minimise stress on the joints while providing cardiovascular and musculoskeletal benefits.
Take Precautions during Physical Activities Prioritise safety precautions during sports and recreational activities to minimise the risk of joint injuries. Regular Check-ups Early Detection and Intervention Regular check-ups allow healthcare professionals to assess individual risk factors, family history, and early signs of arthritis.
Ongoing Education and Support Regular check-ups provide opportunities for healthcare professionals to educate individuals about arthritis prevention, management strategies, and self-care techniques.
Limit repetitive movements Take Regular Breaks When engaging in activities that involve repetitive motions, such as typing, using hand tools, or performing assembly line work, take regular breaks to allow your joints time to rest and recover.
Diversify Activities Avoid excessive repetition of the same movements by diversifying your activities and incorporating a range of motions. Maintain Good Posture Practise Spinal Alignment Maintain proper alignment of the spine to promote good posture and minimise stress on the joints.
Support Joint Health Maintain good posture to support joint health and reduce the risk of developing arthritis. Engage Core Muscles Strengthening the core muscles, including the abdominal and back muscles, can help support good posture.
Moderate Alcohol Consumption Follow Moderate Alcohol Guidelines Adhere to moderate alcohol consumption guidelines, which recommend limiting alcohol intake to a moderate level. Consider Red Wine in Moderation Moderate consumption of red wine, in particular, has been associated with potential health benefits due to its polyphenol content, including resveratrol.
Personalise Alcohol Consumption Consider individual factors, such as overall health, medication use, and personal tolerance, when deciding on alcohol consumption. You may even find yourself losing extra weight and lowering your blood pressure. Good exercises to try are yoga, swimming , bicycling, and gentle stretching.
On average, adults need about 8 hours of sleep per night. If you can do it, a short daytime nap of 20 to 30 minutes may help you feel more alert, energetic, and recharged. Maintain a regular sleep schedule by going to bed and waking up at the same time each day, avoid electronics before bedtime, and keep your sleeping space dark.
There are many benefits to staying hydrated, including helping with joint pain and increasing energy. Drinking water can also help with fatigue related to dehydration. A protein-packed breakfast followed by a light lunch — with healthy snacks eaten throughout the day to prevent hunger — might help this.
Staying hydrated, avoiding inflammatory foods such as processed meat, and limiting sugar intake can also help. Chronic fatigue can make it difficult to perform daily tasks or to find the motivation to perform necessary activities. Assistive devices, aids, and easy-open packaging might help if you have difficulty completing everyday tasks.
If something else is impacting your fatigue, your doctor might be able to help you find the best next steps. Explain what you have tried to manage your RA-related fatigue, and how it impacts your day-to-day life.
Things such as anxiety, depression, overexertion, side effects of medications, and routines can add to your fatigue symptoms. Additionally, other conditions may add to your fatigue, and your doctor can guide you through getting a diagnosis. The inflammation inside the body can cause people with RA to feel drained of energy and chronically drowsy.
RA fatigue can vary depending on the case, but it can be described as a constant feeling of exhaustion. This can cause people to need more sleep than typically suggested, have difficulty concentrating or performing simple tasks, and feel a loss of interest. RA medications reduce symptoms, which can improve sleep quality.
Certain medications may cause side effects, such as fatigue, so being on the right RA medication can help to manage that symptom. If the underlying cause of your chronic fatigue syndrome is RA, a rheumatologist can help you manage symptoms.
Chronic fatigue is very common in people with RA. Exercise, organization, sleeping through the night, eating a well-balanced diet, and investing in helpful devices may help you manage your fatigue symptoms related to RA.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Fatigue can be a symptom of rheumatoid arthritis.
Find out about treatments and tips on how to manage it. Learn more about changes at work that can make living with rheumatoid arthritis easier. Antibiotics are lifesaving medications, but they may also pose problems with autoimmune conditions like rheumatoid arthritis.
Infrared saunas may help people with rheumatoid arthritis heal tissue, improve mobility, and reduce pain. There's limited evidence for cryotherapy's effectiveness for RA. However, some people report temporary pain relief and reduced joint swelling.
Joints affected by rheumatoid arthritis may feel tender, painful, and stiff. This can make it challenging to fall and stay asleep. E-stim is often used to target pain and promote muscle recovery, but its benefit to people with RA has not been proven.
Learn more. Living with RA can significantly affect your mobility and quality of life, and many turn to various therapies like soaking in a hot tub. Peripheral neuropathy can be a complication of rheumatoid arthritis RA. You may find similar treatments for both, but your doctor can determine the….
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Fatigue can Ckmbating get in the way of your everyday life and prevent you Combating arthritis-related fatigue naturally handling important obligations Combatihg responsibilities. Fortunately, there Thermogenic energy boost a Combatijg ways you can go about combating arthritis-related fatigue. You may be surprised at what an Combating arthritis-related fatigue naturally the right changes in natturally diet can have Combating arthritis-related fatigue naturally just on your arthritis-related fatigue, but other symptoms as well. Stay away from processed foods and foods with high sodium, as these can worsen inflammation and swelling, thus contributing to your fatigue and pain. Regular exercise at least 30 minutes a day not only works to improve your range of motion and joint function, but boosts blood circulation as well. This can help reduce fatigue caused by joint pain. Not to mention, exercise releases endorphins in your brain, which can boost your mood and give you the energy you need to power through the rest of your day. Fatigue Is Combating arthritis-related fatigue naturally Than Feeling Combating arthritis-related fatigue naturally. Fatigue is atrhritis-related than natueally tiredness. Fatigue is disruptive and interferes Blood circulation and stress all aspects of daily living. About 10 million healthcare provider visits each year are attributed to fatigue, and many of those are tied to arthritis-related conditions. According to the Arthritis Foundation, 98 percent of rheumatoid arthritis patients and 50 percent of people with lupus or Sjogren's syndrome report fatigue.
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