Manage the pain so you can continue to enjoy the things you love
Joint pain can disrupt your entire life, as the estimated 1.3 million Americans living with rheumatoid arthritis (RA) can attest. This condition—which is two to three times more common in women—can make almost any activity difficult, says Susan M. Goodman, MD, a rheumatologist at the Hospital for Special Surgery in New York City.
With RA, the immune system attacks healthy cells, mostly in the small and large joints. (Think: The shoulders, elbows, hips, knees, ankles, wrist, thumbs, etc.) As tissues become damaged, pain, swelling, and tenderness ensue. “If not treated, it can lead to significant disability and loss of function,” Dr. Goodman explains.
Luckily there are lifestyle changes that, in addition to RA medication, can help reduce pain and improve function so you can continue to enjoy the things you love. Below are a few worth asking your doctor about.
1. Stay active.
An RA diagnosis may raise fears that exercise will increase discomfort or joint damage. But being active can actually help you stay mobile and reduce pain and stiffness, so long as you’re smart about it.
“You could accelerate knee or joint damage if you do impact sports like running,” she explains. Instead, stick to non-weight bearing activities such as riding a stationary bike or swimming. Yoga and Pilates are other good options, as long as you find an instructor who can modify poses and movements as appropriate for your condition, Dr. Goodman adds.
You may also want to consider strength training. Research has found that it can help combat RA-related pain and swelling. To stay safe, work with a trainer who understands your condition, or look into a physical activity program designed for those living with arthritis, the CDC recommends.
2. Try the Mediterranean Diet.
Dr. Goodman favours this approach to eating (which emphasizes vegetables, fruit, whole grains, beans, legumes, nuts, olive oil and lean proteins such as fish) as it is non-restrictive and has anti-inflammatory benefits. While research is still ongoing, initial findings suggest that taking your nutrition cues from Mediterranean cultures may help reduce RA pain, swelling, and joint tenderness. This is likely due to the healthy fats found in fish and olive oil, which are cornerstones of the diet, experts say.
3. Maintain a healthy weight.
If your doctor has recommended losing weight to help improve your RA symptoms, understanding why can help keep you motivated.
The first biggie: Extra weight puts excess stress on weight-bearing joints such as the knees, which can exacerbate RA symptoms. When you lose pounds, less of a load is exerted on these joints, which can help you feel better overall, Dr. Goodman explains. Additionally, fat contains inflammatory signals called adipokines. In people of healthy weight, there’s a balance of pro- and anti-inflammatory adipokines. But people who are heavier have more pro-inflammatory adipokines, which promotes inflammation and can worsen symptoms of RA, Dr. Goodman says.
If you would like help reaching and maintaining the healthiest weight for you, talk to your doctor or rheumatologist.
4. Ask for help.
As someone learns to better manage a condition like RA, “they may start to look like their old selves but not feel like their old selves,” Dr. Goodman says. In turn, family members and co-workers may mistakenly think you can continue to do all the things you used to do, such as chores around the house, caring for children, and standing for long hours. But those things may be unbearably painful.
“A supportive and understanding family and work environment are really important,” Dr. Goodman says. Educate your loved ones and boss, co-workers, or employees about your condition, and speak up when you need assistance or can’t do something they ask of you, especially when your RA is flaring.
5. Quit smoking.
Yes, it’s good for your overall health, but ditching the cigarettes can make your RA symptoms feel much better, too. “Smoking is linked to the development of antibodies that are a marker for more aggressive RA, and smokers are also less likely to achieve RA remission,” Dr. Goodman explains. Additionally, smoking may make some treatments and medications for RA less effective, she adds.
Talk to your doctor or seek out a smoking cessation program for help. In one study of almost 1,000 women, quitting smoking within four years of being diagnosed with RA decreased the risk of death by 42 percent compared to those who continued lighting up.
6. Take an RA workshop.
The CDC has a great list of arthritis and chronic disease self-management education workshops that teach skills to help manage the day-to-day of your condition. Most are community-based, giving you a built-in support system of people who can relate to your experiences and share advice.
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