15 Survival Tips for Managing an RA Flare-Up

 Below are 15 tips for managing the symptoms of an RA flare-up at home. These suggestions are meant to be used in addition to the treatment plan recommended by your physician.

Reducing RA joint pain and swelling

The most notable sign of an RA flare is increased inflammation in the joints, which causes pain and swelling. Your joints may feel especially stiff and achy in the morning, when you’re getting out of bed. To reduce joint symptoms:

1. Review your medication routine

RA medications can lose some of their effectiveness if they are not taken on schedule. If you have a history of forgetting to take your medication on time, create reminders, such as a repeating alarm on your phone.

See 5 Types of Medication That Treat Rheumatoid Arthritis (RA)

2. Wear a splint

A splint can support a painful joint and minimize movements that put stress on it. For example, a wrist splint will allow you to use your hands but prevent wrist movements that may cause joint strain and lead to long-term damage.

3. Avoid inflammatory foods

Certain foods, such as sugary sodas and foods fried in oil, may increase inflammation and make joint symptoms worse. Trade them in for fruits, vegetables, and other plant-based, high-fiber foods.

See An Anti-Inflammatory Diet for Arthritis

4. Take over-the-counter medication

Most people with RA can safely take an over-the-counter medication, such as acetaminophen or ibuprofen, to control a temporary flare in joint pain. If you are unsure about how these drugs will mix with your other medications, or if you need to take them daily for more than a couple of weeks, talk to your physician or pharmacist.

See Pain Medications for Arthritis Pain Relief

5. Try heat therapy

Ease joint stiffness with heat therapy, which will help warm up and lubricate joints. You can use wet heat, like a hot shower, or dry heat, like a heating pad or heat patch. Avoid temperatures that can burn or irritate the skin and limit the application time to 15 to 20 minutes a few times a day.

See 9 Easy Ways to Apply Heat to an Arthritic Joint

6. Try cold therapy

Decrease joint inflammation with cold therapy, which can ease inflammatory pain and slow down the production of joint fluid that exacerbates joint swelling. Cold therapy may be especially helpful after activity. Always put a cloth between your skin and an ice- or cold-pack, and limit the application time to 15 to 20 minutes a few times a day.

See 3 Types of Cold Packs for Arthritis

Some people prefer using just heat therapy or cold therapy, while others alternate between the two throughout the day. Try both to decide which approach works best for you.

See Applying Heat vs. Cold to an Arthritic Joint

Alleviating fatigue

Many people who have rheumatoid arthritis report fatigue as a symptom. You may feel fatigued even if you spend a lot of time in bed. To minimize the effects of RA fatigue during a flare:

7. Make changes to your bedtime routine

To improve sleep quality, establish a good sleep routine. This routine may include going to bed at the same time every night, avoiding screen time before bed, eliminating sources of disruptive noise, and sleeping on comfortable, supportive bedding.

8. Consider getting tested for sleep apnea

In addition to making changes to your sleep routine, you may also want to talk to your doctor about getting tested for sleep apnea, a sleeping disorder that can affect your breathing. Sleep apnea can leave you feeling exhausted even after a full night’s sleep. People with RA are more likely to have sleep apnea.1,2 This difference seems to exist even when a flare is over and inflammation levels are low.3

9. Use your energy more efficiently

During an RA flare, don’t waste energy on activities that aren’t necessary or helping you get well. For example, sit down while brushing your teeth or doing your hair. If your finger joints hurt, wear clothing that’s easy to get on and off. Ask family members and friends for help with specific chores and errands.

See Coping with RA Fatigue by Prioritizing and Simplifying Tasks

10. Skip meal preparation

Making meals takes time and energy. Prepare or buy a few meals to keep in the freezer in case of a flare. Alternatively, consider ordering out or subscribing to a healthy meal service. (Just make sure to stay away from inflammatory foods.)

11. Exercise regularly

While it may sound counter-intuitive, research shows that people who have RA report lower levels of fatigue when they get regular exercise.4-6 Experts typically recommend engaging in low-impact exercise, such as walking, tai chi, swimming, or water therapy.

See Ways to Get Exercise When You Have Arthritis

RA fatigue can persist even after a flare is over, so consider using these tips year-round.

advertisement

Easing stress or anxiety

People who have rheumatoid arthritis tend to have higher levels of stress and anxiety. These feelings can trigger the release of stress hormones that increase inflammation. They can also cause muscle tension, which may worsen joint pain. To ease stress and anxiety:

12. Use tried-and-true relaxation techniques

Meditation, deep breathing exercises, and other relaxation techniques can reduce the release of stress hormones that make both anxiety and RA inflammation worse.

13. Say no more often

It’s okay to say no to social invitations, requests for volunteering, and extra assignments at work. By saying no today, you are conserving your energy and helping ensure that you’ll be healthier in the long run.

14. Unplug and focus on what you can do

Rather than get frustrated thinking about your RA and the things that you cannot do, enjoy the things that you can do, such as watching a movie, reading a book, calling a loved one on the phone, or—if you’re able—taking a walk outdoors.

15. Resist negative thoughts

When you feel an RA flare coming on, try to resist negative thoughts about the flare itself or what others think about it. Remind yourself that rheumatoid arthritis has its ups and downs and flare-ups sometimes happen.

See Coping with RA Fatigue Using Therapy and Emotional Support

Through trial and error, you can identify the self-care tips that work best for you. If the symptoms of your RA flare-up are unusual or severe—or they’re not responding to your self-care treatments—make an appointment to see your rheumatologist. Your overall treatment plan may need adjusting.

Read More

9 Unusual Symptoms Linked to Rheumatoid Arthritis

 RA inflammation affects more than joints. The signs and symptoms of RA and conditions related to it may be felt all over the body, including in the ears, eyes, skin, lungs, and heart. Below is a description of 9 unusual symptoms that may be related to your rheumatoid arthritis.

Rheumatoid Arthritis Overview Video 

Rheumatoid arthritis is an autoimmune disease that causes painful swelling, stiffness, and deformities of the joints. Watch: Rheumatoid Arthritis Overview Video

1. Hearing problems

Researchers have found that hearing loss and tinnitus (constant ringing, buzzing, or whistling in the ears) can be linked to rheumatoid arthritis. Hearing problems typically show up in older people who have had rheumatoid arthritis for many years.

Experts suggest many ways RA may contribute to hearing problems:

• Rheumatoid arthritis inflammation may damage the tiny joints in the ear.1
• A rheumatoid nodule can develop inside the ear.1
• Drugs that reduce RA symptoms, including aspirin and other non-steroidal anti-inflammatory drugs (NSAIDs)2 and hydroxychloroquine3, may occasionally bring on tinnitus and/or hearing loss.
• Other disease processes may affect the auditory nerves or cochlear hair cells in the ear that are necessary for hearing.1

Some hearing problems are treatable—for example, stopping the use of NSAIDs may reverse symptoms—while others may be permanent. Even when changes to hearing are permanent, steps may be taken to stop or slow down future hearing loss.

Infographic:
Rheumatoid Arthritis
(larger view)

2. Snoring

Research suggests a significant connection between rheumatoid arthritis and sleep apnea4,5, which causes breathing to repeatedly stop and start during sleep. Symptoms include loud snoring and interruptions in breathing and/or gasping for breath while sleeping.

Sleep apnea can also cause headaches and contribute to chronic fatigue because the body takes in less oxygen at night.

Sleep apnea can be diagnosed and treated. Treatment typically includes using a continuous positive airway pressure (CPAP) machine or another treatment device to increase oxygen intake while sleeping.

3. Skin rash

When RA inflammation affects the blood vessels (Rheumatoid Vasculitis / Vasculitis), it can cause a variety of problems, including skin rashes. These rashes may appear as clusters of dark red or purple bumps, hives, or irregularly shaped raised pink patches on the skin. On darker skin, changes in skin color may be less noticeable.

Rashes related to vasculitis can occur anywhere but are most common on the lower legs. Sometimes these rashes are itchy, painful, or burning.

In addition, biologics medications used to treat RA increase the risk of rashes and other skin problems6, such as skin infections.

If you have a persistent rash that has lasted for more than 2 weeks, is painful, or looks infected, it’s advisable to contact your physician. Medical treatment is recommended for any rash that is persistent, severe, or accompanies symptoms of vasculitis in other areas of the body, such as the lungs, heart, kidneys, or eyes.

4. Trouble breathing, chronic cough, or chest pains

The lungs are commonly affected by rheumatoid arthritis, especially if the RA is long-standing and has not been well-managed.

Shortness of breath accompanied by a chronic cough, fatigue, and/or weakness may be a sign of scarring caused by chronic inflammation of the lungs. Shortness of breath accompanied by fever and/or chest pain when breathing may be a sign of fluid build-up around the lungs (pleural effusion). Both lung scarring and pleural effusion can be serious conditions, and medical attention is recommended.

5. Sudden, temporary numbness in the fingers or toes

Rheumatoid arthritis increases the risk for Raynaud Syndrome, also known as Raynaud Phenomenon or Raynaud disease. This condition causes one or more fingers or toes to lose blood circulation. The affected area will feel numb and appear paler, white, or blueish. There is typically a distinct border between this area and normal-colored tissue.

Raynaud Syndrome can be triggered by cold exposure, emotions, and certain medications.7 An episode may last minutes or hours. A warm compress, bath, or shower may encourage blood flow. If symptoms do not resolve then medical intervention may be necessary to prevent tissue damage.

6. Gum disease

Rheumatoid arthritis is associated with gum inflammation (gingivitis) and gum disease (periodontitis).8,9 Both of these conditions are linked to worsening RA symptoms10 and can lead to gum damage and tooth loss.

Regular dental checkups and good oral hygiene at home may help improve oral health as well as ease rheumatoid arthritis symptoms, such as joint tenderness and swelling.11,12,13

7. Increased fat-to-lean mass ratio

People who have RA tend to have a higher fat-to-lean mass ratio than people who do not have RA.14,15 This difference tends to hold true even for people whose weights are within normal range. Experts are not sure why.

Strengthening exercises can help counteract the loss of muscle. If applicable, losing excess weight may decrease rheumatoid arthritis disease activity and therefore reduce symptoms.16 The combination of building muscles and losing excess weight will support joint health and may reduce RA symptoms.

8. Red eyes

While nearly everyone experiences temporarily irritated, red eyes occasionally, eye redness that is recurring, persistent, and/or severe may be a sign of a medical condition related to RA. Eye conditions may be temporary or life-long and typically cause other symptoms, such as eye pain, sensitivity to light, watering, or irritation.

Signs and symptoms of eye problems, including any changes in vision, should be immediately reported to a health care practitioner.

9. Numbness or tingling

A damaged or pinched nerve can cause numbness and tingling in the hands, feet, or other areas of the body. Rheumatoid arthritis may contribute to nerve injury in a few ways:

• Swollen joint tissues cause a nerve to be pinched (for example, carpal tunnel syndrome can result from swollen joints in the wrist)
• Vasculitis related to RA affects blood flow and causes nerve damage
• Certain RA medications may also cause side effects of numbness and tingling sensations

While not necessarily painful, it’s best to report sensations of numbness and tingling to a physician. Addressing the cause may help prevent nerve problems from becoming worse or chronic.

New and unusual symptoms are not always related to rheumatoid arthritis. Contact your doctor to identify the possible cause of unfamiliar symptoms and discuss treatment strategies.

Read More

4 Reasons Scientists Say Exercise Is Great for Rheumatoid Arthritis

 The recommendation to get regular exercise if you have rheumatoid arthritis (RA) is backed up by plenty of scientific research. Experts say there are at least 4 ways exercise may help ease the signs and symptoms of RA.

Rheumatoid Arthritis Overview Video 

Rheumatoid arthritis is an autoimmune disease that causes painful swelling, stiffness, and deformities of the joints. Watch Rheumatoid Arthritis Overview Video

1. Exercise reduces inflammation

Regular exercise tends to lower inflammation levels in the body. Inflammation is measured using blood tests that check for inflammatory markers, such as C-reactive protein (CRP) and erythrocyte sedimentation rate (ESR). Test results for these markers tend to be high during an RA flare and low when RA is well controlled. Studies show that exercise helps lower inflammatory markers.1-5

Exercise may affect RA inflammation levels in a few ways2:

• Exercise promotes anti-inflammatory responses in the body. Exercise causes muscle cells in the body to release chemicals called anti-inflammatory cytokines. Cytokines are tiny protein molecules that act as messengers among cells and tell the immune system what to do.
• Exercise suppresses pro-inflammatory responses in the body. Inflammation is caused by an over-active immune system. Exercise can help tamp-down immune system activity.
• Exercise helps reduce excess fat tissue, which promotes inflammation. Fat tissue can release substances that promote inflammation, such as certain hormones and pro-inflammatory cytokines.

Some experts suspect that exercise can reduce fat tissue’s pro-inflammatory effects even if you don’t lose weight.6 How exercise influences inflammation and RA disease activity continues to be researched.

Lowering inflammation levels in the body can ease RA disease activity as well as reduce the signs and symptoms of other diseases, such as diabetes and heart disease.

See An Anti-Inflammatory Diet for Arthritis

2. Exercise helps build back lost muscle

As RA develops, the body loses muscle tissue and strength. This loss is noticeable at every stage of the disease—at diagnosis, when RA is active, and even when RA is in remission.7 Body weight may remain stable or even increase,8 suggesting that while muscle tissue decreases, fat tissue increases.

Adding exercise to a treatment plan can:

• Build muscle tissue. While muscle tissue accounts for about 45% of body mass in healthy people, it typically accounts for less body mass in people with rheumatoid arthritis.4 Exercise helps increase muscle mass.
• Improve joint function. Muscles move our joints. Exercise to build muscle tissue can improve how well your joints work (joint function).
• Protect joints. Muscles support joints. Building muscle helps protect joints from damage and injury.

Strength exercises may involve equipment, such as weights or resistance bands. Exercises that use body weight, such as squats and certain yoga poses, can also build muscle strength.9

See Tai Chi and Yoga for Arthritis

3. Exercise lowers the risk of heart disease

People with rheumatoid arthritis are 48% more likely to develop heart disease than the general population.10 RA inflammation is thought to damage the heart and blood vessels.

Exercise reduces the risk of heart disease by:

• Lowering inflammation that can damage the heart and blood vessels
• Burning excess fat, which may contribute to heart disease

No matter what, exercise is a great way to fight heart disease—whether RA has been diagnosed or not.

4. Exercise eases symptoms of fatigue and depression

People with chronic autoimmune diseases, such as rheumatoid arthritis, are more likely to feel depressed and fatigued. Exercise can help reduce both depression11-15 and fatigue16,17 in people who have chronic diseases.

Research suggests there are a few possible reasons why exercise helps. Exercising:

• Releases chemicals in the body, such as endorphins and dopamine, which can help improve your mood and reduce sleepiness
• Reduces body-wide inflammation, which is linked to depression and fatigue
• Gives you a sense of accomplishment and control over RA symptoms

While depression and fatigue may not completely go away with exercise, they may decrease and become less noticeable.

See Treating Depression and Chronic Pain

People with other forms of autoimmune arthritis, such as psoriatic arthritis and ankylosing spondylitis, can also reap big benefits from regular exercise.

Read More

The Quick-Fix Mediterranean Diet

 The Quick-Fix Mediterranean Diet

By Michael Gollust

Adding international flair to your diet could quickly lead to a healthier heart.

After only 3 months of eating a Mediterranean diet, study participants reduced their risk of cardiovascular disease by approximately 15%. A Mediterranean diet emphasizes whole grains, fruits, vegetables, fish, nuts, low-fat dairy, and olive oil. Planning your meals around these items may be even better for your heart than a low-fat diet.

In a recent study, two groups of participants with moderate risk factors for cardiovascular disease were placed on a Mediterranean diet or a low-fat diet for 3 months. By the end of the study, members of both groups experienced improvements in body mass index (BMI), blood lipids, and other risk factors. While those in the low-fat diet group reduced their risk for cardiovascular disease by an estimated 9%, participants in the Mediterranean-diet group lowered their disease risk by approximately 15%.

The abundant disease-fighting nutrients found in whole grains, fruits, vegetables, olive oil, nuts, and fish make a Mediterranean diet one of the healthiest around. Whole grains are rich in fiber, magnesium, and B-vitamins; fruits and vegetables are filled with heart-healthy antioxidants; and olive oil, fish, and nuts provide artery-friendly mono- and polyunsaturated fats. Make these delicious and healthful foods the foundation of your diet. In a few short months, you'll be on your way to reaping the long-term benefits.

Read More