How to Stay Healthier Longer With Rheumatoid Arthritis
A rheumatoid arthritis diagnosis can put you at greater risk for developing additional health problems, but these simple ideas may help you live longer and happier.
If you have rheumatoid arthritis, there are promising new treatments that may add years to your life. But there are also simple lifestyle changes that will improve your health and increase your chances of living longer. People with a rheumatoid arthritis diagnosis are at greater risk for other debilitating diseases such as heart attack, stroke, and osteoporosis, says Stacy Ardoin, MD, MSH, a rheumatologist at Ohio State University. So try these tips for staying healthy and improving your rheumatoid arthritis prognosis at the same time.
Ways to Live Longer With Rheumatoid Arthritis
1. Sleep Well
If you don’t get enough sleep, the hormones responsible for hunger (leptin) and fullness (ghrelin) can get out of balance, causing you to eat more and gain weight. Weight gain can make the pain and inflammation from rheumatoid arthritis worse. Sleep also regulates the release of the hormone cortisol. Cortisol stimulates cells that boost the immune system. A strong immune system helps you defend against colds and other illnesses — complications you won’t want to deal with when you’re already handling a rheumatoid arthritis diagnosis.
Eat More Fish
Decide to improve your diet as part of your rheumatoid arthritis treatment. Get into the habit of eating fatty fish — such as albacore tuna, mackerel, salmon, and halibut — at least twice a week. Fatty fish are a good source of protein, relatively low in saturated fat, and rich in omega-3 fatty acids, which have been shown to reduce the risk of heart disease and cancer, Dr. Ardoin says. A number of small studies also have found that fish oil helps reduce rheumatoid arthritis symptoms, including joint pain and morning stiffness.
Laugh Out Loud
Laughter is truly good medicine for people with rheumatoid arthritis. Laughing can help you relax muscles and reduce the stress of a rheumatoid arthritis diagnosis. It can also relieve pain and strengthen your immune system, an important goal of rheumatoid arthritis treatment. So read a book of jokes, watch your favorite sit-com on TV, or rent a funny movie. You also could try laughter yoga, which uses guided breathing exercises and playful activities to make you laugh.
Lift Weights
Suggesting you lift weights if you have sore joints may sound like a bad idea. However, research from Great Britain shows that strength training has many long-term benefits for people with rheumatoid arthritis. It’s best if you work with a qualified trainer, especially when first starting a strength-training program as part of your rheumatoid arthritis treatment. You might begin with weight machines and progress to dumbbells. For maintenance, you might consider resistance bands. Fit strength training into your schedule for a half hour two to three times a week for a better rheumatoid arthritis prognosis.
Be Kind to Your Mouth
Taking care of your teeth and gums can improve your longevity, too. Brush and floss regularly to keep bacteria from dental plaque from building up and entering your bloodstream where it could block blood vessels and cause heart disease, a condition you don’t want to add to your rheumatoid arthritis diagnosis. Researchers have found links between oral bacteria and a number of potentially deadly health issues, including stroke and diabetes. To protect yourself from other conditions when managing rheumatoid arthritis, be sure to get regular dental check-ups and cleanings.
Quit Smoking
“Not smoking is really important for several reasons,” Ardoin says. Smoking can increase your risk of heart disease and lung diseases including cancer. Also, a recent Swedish study has found that patients with early rheumatoid arthritis who smoke are less likely to respond to their rheumatoid arthritis treatment. “Knowing that if you smoke, you may be less likely to respond to commonly prescribed rheumatoid arthritis medications (such as methotrexate and TNF inhibitors) should encourage you to quit,” Ardoin says.
Get Regular Check-Ups
“Sometimes, when people have a rheumatoid arthritis diagnosis, they forget about the usual things that help them stay healthy,” Ardoin says. To add years to your life and improve your rheumatoid arthritis prognosis, take the time to get a flu shot, pneumonia vaccine, and other immunizations as necessary. Follow recommendations for your age group for cancer screenings, such as mammograms and colonoscopies. Check your cholesterol and blood sugar and take all medications your doctor has given you as prescribed, both those for rheumatoid arthritis and any other health conditions.
Maintain a Healthy Weight
Being overweight can put additional stress on your joints — not what you need when you’re undergoing rheumatoid arthritis treatment. Being overweight also can mean your heart has to work harder to pump blood, putting you at risk for a heart attack or stroke. One of the best ways to maintain a healthy weight is to eat a low-fat, high-fiber diet and exercise regularly. A rheumatoid arthritis workout plan can safely include three types of exercises: stretching, strengthening, and cardiovascular conditioning, such as walking or swimming.
Stay Out of the Sun
If you take certain medications as part of your rheumatoid arthritis treatment, including non-steroidal anti-inflammatory drugs, you may be more sensitive to the sun. When you’re outside, take care to prevent the sun’s harmful rays from reaching your skin and causing skin cancer. For better health in general and a better rheumatoid arthritis prognosis, always wear sunglasses, a hat, and sunscreen if you’re going to be in the sun for more than 15 or 20 minutes. Choose a sunscreen that blocks both UVA and UVB rays and reapply as often as necessary.
