4 Summer Safety Tips for Rheumatoid Arthritis

From everydayhealth.com

For people with rheumatoid arthritis (RA), warmer summer weather can be a welcome change that soothes swollen joints or it can bring greater inflammation and fatigue.

While colder weather has often been associated with increased pain in people with rheumatoid arthritis, there are a few reasons that summer might not bring relief. Higher humidity has been linked to greater joint pain in people with arthritis, and hot weather can increase the risk for dehydration or lead to a lack of physical activity.

Here’s what you can do to help control joint pain and protect your overall health in the summertime.

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1. Stay Cool

Keeping yourself cool when it’s hot and humid outside may help limit joint swelling and pain in RA.

While there’s limited evidence on the connection between weather and rheumatoid arthritis, one research review found that temperature and atmospheric pressure can affect a person’s tender or swollen joint count.

“Humidity impacts pressure, so it can alter the pressure in your joints, and you can feel that,” says Micaela Bayard, MD, a rheumatologist at Mount Sinai in New York City. What’s more, “Going from one temperature to another can cause a sudden shift in that pressure in your joints,” she says.

Some steps that can help you stay cool include:

• Use air-conditioning. Consider staying inside an air-conditioned space when it’s hot outside.
• Use cooling aids. If you go outside in the heat, a cooling vest, cold packs, or even a damp cloth on the back of your neck can help you cool down.
• Stay hydrated. Getting enough fluids ensures that your body can cool off by sweating, while avoiding dangerous symptoms of dehydration.

“There’s two parts to hydration,” says Dr. Bayard. “It’s fluid intake and also making sure you’re not taking in too much sodium or salt so that the fluid doesn’t get stuck” and fail to reach areas of your body where it’s needed.

2. Be Aware of Sun Sensitivity and Medications

Certain medications for rheumatoid arthritis — including methotrexate, sulfasalazine, and hydroxychloroquine — can cause sun sensitivity (photosensitivity), increasing your risk for sunburn or skin irritation when you’re outdoors.

“Photosensitivity can lead to more severe sunburn than expected,” says Ambreesh Chawla, MD, a rheumatologist at Cleveland Clinic in Ohio. For anyone taking medications for RA, “It’s a good idea to review potential sun-related side effects with their rheumatologist or pharmacist,” he says.

The following steps are important if you’re taking a medication that can increase sun sensitivity, according to Dr. Chawla:

• Avoid prolonged sun exposure when possible.
• Use broad-spectrum sunscreen with SPF 30 or higher.
• Wear sun-protective clothing, including an appropriate hat.
• Wear UV-blocking sunglasses.

Chawla says that certain biologic drugs for RA may not increase sun sensitivity but are linked to a higher risk for skin cancer — making it even more important to reduce that risk by protecting your skin from the sun.

3. Practice Smart Summer Movement

Staying active is important for joint health in people with rheumatoid arthritis, but outdoor activity in hot weather can increase the risk for dehydration and fatigue.

When it’s especially hot and sunny, “Consider moving your activity indoors, or you can do your outdoor activity once the sun has gone down or somewhere that’s shaded,” Bayard says.

“It’s important to always pace yourself, stay well hydrated, and take frequent breaks,” Chawla say. “Always carry a water bottle and listen to your body, watching for signs of overheating,” such as unusual fatigue or dizziness.

Here are some activity tips for hot summer weather:

• Do low-impact exercise. A stationary bicycle, an elliptical machine, or water-based exercises can all provide a workout with less stress on your joints.
• Stay cool in the pool. Swimming and other aquatic exercises have the added benefit of helping your body stay cool.
• Footwear matters. For scheduled exercise or just walking around, choose breathable, supportive shoes instead of casual shoes or sandals.

4. Keep Medications Safe on the Road

For some people, it wouldn’t be summer without hitting the road on a trip. If you have rheumatoid arthritis, packing your medications may require some extra attention.

“Talk with your pharmacist about which medications need refrigeration,” says Bayard. “A lot of the injectables can be out of the refrigerator, but then they have to be used within a certain time period.”

For medications that require constant refrigeration, Chawla recommends using a dedicated travel cooler — separate from any larger cooler with food items — to ensure a consistent temperature. “Once you arrive at your destination, immediately transfer any temperature-sensitive medications to a refrigerator,” he says.

Both Bayard and Chawla recommend packing more of your medication than you think you’ll need for your trip, in case of any unexpected events or delays.

If you’re travelling by plane, Bayard and Chawla say you should:

• Pack all medications in your carry-on bag or a separate cooler.
• Keep all medications in their original labelled containers.
• Carry a note from your doctor explaining your health conditions and medications, including refrigeration needs.

Don’t pack your medication in a checked bag — your bag could get lost, and luggage in airplanes can undergo wide variations in temperature.

Some general suggestions for traveling include:

• Pack lightly. Don’t take heavy or bulky bags or backpacks that could put strain on your joints.
• Don’t overschedule. You may need time to rest or catch up on sleep, since rheumatoid arthritis can cause fatigue.
• Keep moving on travel days. Make frequent stops or get up from your seat to move your body and stretch.
• Pay attention to your diet “With travel, people tend to let loose on their diet. Be really conscious of salt and alcohol intake, especially in the heat — it just dehydrates you so quickly,” says Bayard.

The Takeaway

• Excess heat and humidity can increase joint pain in people with rheumatoid arthritis, especially if you limit your movement or become dehydrated.
• Sun protection is especially important if you take a medication that increases sun sensitivity or a biologic drug that could increase your risk for skin cancer.
• Stay active, but modify your physical activity as needed to stay cool on hot summer days.
• When travelling, pack extra medication and pay attention to refrigeration needs. Stay active and limit your alcohol and salt intake while on vacation.

https://www.everydayhealth.com/rheumatoid-arthritis/summer-safety-tips-for-ra/

An Anti-Inflammatory Arthritis Diet Relieved Her Pain in 7 Days

From womansworld.com

Angel Grier, 54, no longer even needs Advil. Oh, and she lost 127 pounds!

Key Takeaways

• A plant-based diet fights arthritis pain by attacking inflammation in multiple ways.
• Relief can come within days, and research confirms the benefits last long term.
• No calorie counting or portion limits required—and you’ll likely lose weight with ease.

Got back and joint pain you’d give almost anything to get rid of? Then we think the story of 54-year-old Angel Grier is going to inspire you to try an “arthritis diet” that may be outside your comfort zone—because there’s pretty strong evidence it’s a very fast, cheap and healthy way to restore your comfort once and for all. We’re talking about eating only anti-inflammatory plant foods. 

Angel, raised in a meat-loving Italian household, says she’d never have switched to this way of eating on her own, despite having woken up stiff and in pain every day since the early 90s. But her husband, Terry, needed to lower his cholesterol naturally after a scary reaction to statins.  While researching option, “I saw a documentary called What the Health,” she recalls. It convinced her plant-based eating could help Terry, so she dove in, learning to make plant-based versions of waffles, hash browns, lasagna and pizza. She ate the food too, just to support her husband. A few days in, “Terry said, ‘Do you realize you’re hopping out of bed in the morning, not holding your back or rubbing your knees? I was like, ‘Oh my God.’ I hadn’t realized because it just happened so fast.”

                                                                                   Andrew J. Bonacci. H&M: Liz Jacobs; courtesy of Angel Grier

Why a plant-based arthritis diet works so quickly

Turns out, an anti-inflammatory diet like Angel’s “often brings relief from arthritis pain,” says George Washington University adjunct professor Neal Barnard, MD, author of The Power Foods Diet and Foods That Fight Pain. It may take a few weeks or more to notice a difference, but “sometimes the effect is quick—within a week or two.” 

Why does it work so well? Plant-based eating helps relieve arthritis symptoms like swelling and pain in multiple ways. First, there’s what you don’t eat: Foods like dairy and processed meat are major inflammatory triggers for many people, “and avoiding them often helps very quickly,” says Dr. Barnard. Plus, plant-based foods are loaded with vitamins, minerals and antioxidants that have a fast-acting natural anti-inflammatory effect. The one-two punch is likely why Angel experienced such a big difference so quickly. 

There’s more. Studies show a plant-based diet has a powerful impact on the trillions of bacteria in your GI tract, helping shift them in ways that dramatically dial down inflammation over the long haul. For a study published in Frontiers in Nutrition, Dr. Barnard’s team tracked folks on a plant-based diet for a full year; their pain relief was notable the entire time. It’s why people like Angel don’t just feel better fast, they stay better. Bonus: The approach was found to work for both osteoarthritis (OA), the type caused by wear and tear on joints, and rheumatoid arthritis (RA), which is caused by autoimmune issues.

Angel lost 127 lbs on this anti-inflammatory arthritis diet 

Angel’s joint pain relief came within days, before she’d lost significant weight. But over time, 127 pounds came off. Research shows that for every 11 pounds we drop, the risk of osteoarthritis drops up to 36 percent. That’s because losing weight takes enormous pressure off joints, reducing both pain and inflammation, says Dr. Barnard. 

Sure, you relieve pressure no matter how you slim down. But numerous studies confirm a plant-based plan is one of the most effective ways to lose weight without limiting portion sizes. In fact, a 2020 study led by Dr. Barnard found that an average person who began eating unlimited portions of whole plant foods lost 13.2 pounds in 16 weeks while the average Mediterranean dieter lost none at all. 

Meanwhile, in an NIH study, fat burning quadrupled when people switched from a keto diet to a plant-based diet. And per the Arthritis Association, studies have also shown that even 10 pounds of weight loss makes RA sufferers three times more likely to experience improvements in their condition. 

She’s kept off the weight and is still pain-free

Angel says that when she started eating plant-based anti-inflammatory foods to support her husband, she was eating so much, she initially thought she’d gain weight. The opposite was true. Terry lost weight and got his cholesterol normal, too. These days, Angel has to intentionally go for large portions or she’ll get too thin. “I eat so much food!” reveals Angel, who shares free recipes at Plant-Based-Love.com. 

Angel has been blissfully pain free for years. “I don’t even take Advil!” she says. Her advice to other folks who are suffering but hesitant to go plant-based? “Try it for seven days,” she says. “I promise you, after that seven days, you’re gonna be like, ‘Oh my God.’ Your joint pain will start to go away that quickly.”

How to try an arthritis diet for yourself 

To eat like Angel and help reduce joint pain while losing weight, skip all animal products and simply enjoy unlimited portions of whole, natural plant foods. That means colourful fruit, vegetables, whole grains, beans, nuts and seeds. Think whole grain cereal with fruit and oat milk for breakfast, a giant bean burrito for lunch and a bottomless bowl of pasta with roasted veggies and marinara for dinner. To avoid excess calories without tracking or measuring, skip oil. You can get a free plant-based kickstart kit that Dr. Barnard helped create.

It’s never too late to ease your pain and transform your health

Angel’s 75-year-old mom Frani, a lifelong carnivore, made the switch after Angel convinced her to try it. She lost 68 pounds and completely reversed her type 2 diabetes in the process. How are her joints? She’s taking dance classes and running circles around people half her age. 

“She looks amazing. Her skin’s amazing. It’s just crazy.” Angel adds with a laugh: “I might have to give her a pork chop to slow her down!” If a meat-loving woman in her 70s can transform her health, that might be a sign that you can do it too. 

https://www.womansworld.com/aging/joint-health/anti-inflammatory-arthritis-diet-relieved-her-pain-in-7-days