With the new year approaching I've been thinking whether I want to make any lifestyle changes. I'd like to feel that I have a bit more control over my life and the RA, because at times I feel like I'm on a hamster wheel of school runs, work, and family life while doing my best to ignore the RA and without really thinking about myself. At the moment I just rely on meds to manage the RA (which have worked pretty well until now) and I'm looking for things in addition to these. So I'd like to know what has worked for you. What do that you think helps with the management of your RA?
I'm looking for things like exercise ideas, minor dietary changes, supplements, ways to maintain mental health etc, and ideally things that are fairly easy to implement (I don't have the energy, time or enthusiasm for major life changes!).
I'm sure this sort of question has been asked before, so apologies if I'm asking you to repeat yourselves.
Thanks in advance and happy new year!
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RainbowLeopard
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Hi. I’m not a fan of structured exercise (prefer walking) but have found yoga and Pilates to be enjoyable and really helpful in building joint strength and flexibility in a gentle way. Although my RA is now well controlled by drugs my ankles have suffered along the way and my knees were already shot … so I was lucky to find a seated/standing yoga class nearby where I live. You could probably find a virtual class on line if times an issue for you?
Thanks AgedCrone! It's good to hear I shouldn't be too hard on myself- I've definitely overindulged this Christmas, but it has been really nice to relax and enjoy it all!
20+ years along my RA journey….…I think it really is true nobody is sitting up there on their cloud saying “Oh how I wish I had worked more, or cleaned more or done anything difficult more” , But - I bet they do say “I wish I had enjoyed everything more without worrying I wasn’t doing it right or what other people thought.
I do think I have received more help, patience & sympathy….. when I admitted it was not my day to be sociable ….So GoAway…not easy when you have young children…but it’s amazing how kids do understand ..& understand tomorrow is another day.Just do what you feel is right….everything falls in to place eventually!
Thank you! I've tried a few online yoga classes before, and this is definitely something I want to do more of. I will try looking for a live class - I find I'm more likely to do it if I've committed to a block of lessons! It would help with stress too...
Don't always feel the need to be busy which I used to do. Pilates. Aqua classes. Reflexology or massage if you can afford it. Accept help with the children school runs or activities. A long soak in the bath simple pleasures of life. Diet try and cook healthy and not make too much work batch cook for when tired ill can't be bothered best of luck.
Thank you! What kind of aqua classes do you do? I enjoy swimming but haven't tried any pool based classes. I do feel the need to be busy, there's always so much to do I feel like I'm slacking if I have a rest. This is definitely something I need to work on!
Hi I go to everyone active leisure centre there are a number across UK. They do a referral gp scheme however was a member prior to this. Acqua class for joints for over 50s they do another general one and they do a boost one which is targeted to help joint pain via a ipad. Not done this one yet.
I try to do something everyday. But I keep the “something” very open as nothing worse than setting unrealistic goals and failing. So a short walk, or standing on one leg while I brush my teeth, or a few stretches can be “something”. I do do pilates and Qi Gong classes most weeks tho.
In terms of diet I eat what I like as long as it is not highly processed foods. So some dark chocolate rather than shop bought biscuits.
A feel I saw recently called The Perfect Day was about a man who was a toilet cleaner in Tokyo. Rather than looking for the light at the end of the tunnel he believed in Komorebi - so every day looked for small positive moments such as a shaft of sun filtering through leaves. It struck a cord so I try to appreciate small things - a bird hopping outside the window, the smell of a nice dinner on its way, that sort of thing, so I live positively in the present.
That's lovely, thank you for sharing. Komorebi. I will remember that. I'm sure I remember reading somewhere that it's attending to small pleasures like this that contributes most to positive emotion and a sense of wellbeing.
I go swimming, usually twice a week. I enjoy the exercise, find I can swim even when joints aren't great. Best bit is no one can get you no phone etc so you have time to contemplate as you swim up and down. I'm lucky my kids are old enough to go into the pool if I can't do it when they are in school.Michael Mosley just one thing podcast BBC sounds is worth a look as there are loads of things on there that are easy.
I'd like to do Tai chi but there isn't anything locally that would work for me.
Whatever exercise regime you try, I think it helps if it becomes part of routine.
I started at the local gym on an referral programme from my GP. While waiting for the results of a series of tests I took it very easy but tried to go once a week doing a mixture of strength and cardio activities. I had the support and gentle encouragement of an instructor if required.
A few months ago I was given the all clear and have built up my exercise to 2 sessions in the gym and a weekly swim. I have also increased the amount of walking I do.
Personally I am not sure if organised classes are always appropriate. The instructors are sometimes pushing participants too hard. It's important that whatever you do you feel in control. If don't feel so good one session I just accept that I won't achieve so much that day. The important thing is that I am in control.
I see folks in the gym with their note book recording everything and that approach could be counter productive. I know in my head how I am doing, I know achieve more on the rowing machine, use higher weights on the machines etc than I did when I started almost a year ago.
There are simple ways to start to increase your exercise, get off the bus a stop earlier, park at the far end of the carpark, take the stairs instead of the lift or walk instead of taking the car.
The important thing is to start, stay within your energy limits if you have fatigue as part of your RA, and build up slowly. Don't beat yourself up if sometimes you don't achieve what you managed last week.
Best wishes, for the New Year and hopefully a new you. I find the exercise invigorating physically and mentally so long as I don't overdo it.
I go to Aquafit classes (having been an avid non-exerciser pre-RA) and really enjoy them. There's no pressure to do more than you want and there's a real cross section of abilities there. I find it sociable as well and chat to a couple of other ladies while in the pool; some groups natter all the way through and meet up for coffee beforehand so you can tell that it's not over-pressurised! 😂 I've bought a membership and book in advance (although I can cancel over 2 hours in advance without penalty) to make sure that I go as it's easy to find something better to do/not bother. I enjoy cooking so make most things from scratch and batch cook so there's always something easy in the freezer for busy days or lazy days.
It's much easier for me as, at 63 and child free, there's no pressure on me to do anything much but please do try to be kind to yourself and take time for yourself when you can; running yourself ragged isn't going to improve things for anyone.
Listen to your body. It's amazing how much sense it makes. If it doesn't feel right it probably isn't. I think that sometimes we push ourselves too much, either because we don't want to be a nuisance or we feel we should be able to do a certain thing or we don't want to seem lazy or many other reasons but the right decision means the difference between staying on an even keel or suffering for days, weeks etc afterwards. If you weren't here life would still go on and those you love and who love you would rather you were well than make yourself ill.
16 years into my RA journey and I’m sure the one thing that has made the biggest difference is Pilates. It just gently keeps everything moving. Make sure you find an experienced well qualified instructor though as you don’t want to risk damaging anything. My instructor is also a qualified physio and adapts some of the exercises for me to make sure that I can do them safely. Before joining a class I would recommend if possible doing a 1:1 session with the instructor so they can easily see what you can and can’t do and what might need to be adapted.
The only supplement I take is Omega 3 . It’s the only one that has shown in trials to possibly help reduce inflammation .
Good morning. Walking, swimming are great ways of exercising the whole body. I also do Tai Chi and Qigong which are far less demanding, but you use every muscle in your body. Muscle strengthening exercises are also very important. Start low and increase weight and resistance slowly over the months. Regularity is the key to success. This sounds a bit preachy and boring, but exercise can be fun. I always have music on All the best.
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