5 Ways to Manage Arthritis

 

There are a lot of things you can do to manage your arthritis. The day-to-day things you choose to do to manage your condition and stay healthy are “self-management” strategies and activities. CDC’s Arthritis Program recognizes five self-management strategies for managing arthritis and its symptoms.

Practice these simple strategies to reduce symptoms and get relief so you can pursue the activities that are important to you. These strategies can even help you manage other chronic conditions you have.

1.Learn new self-management skills

Join a self-management education workshop, which can help you learn the skills to manage your arthritis and make good decisions about your health.

How can a self-management education workshop help me?

Learning strategies to better manage your arthritis can help you:

• Feel more in control of your health.
• Manage pain and other symptoms.
• Carry out daily activities, like going to work and spending time with loved ones.
• Reduce stress.
• Improve your mood.
• Communicate better with your health care provider(s) about your care.

 

Healing Arthritis in 3 simple steps(for good)

2.Be Active

Physical activity is a simple and effective, non-drug way to relieve arthritis pain. Being physically active can reduce pain, improve function, mood, and quality of life for adults with arthritis. Regular physical activity can also reduce your risk of developing other chronic diseases, such as heart disease and diabetes. It can help you manage these conditions if you already have them.

Stay as active as your health allows, and change your activity level depending on your arthritis symptoms. Some physical activity is better than none.

The Physical Activity Guidelines for Americans recommend that adults be physically active at a moderate intensity for 150 minutes per week. Visit the health.gov website to learn more about the Physical Activity Guidelines for Americansexternal icon.

Unsure about what kind of activity is safe?

Get more information about how to exercise safely with arthritis or find a community program near you. Physical activity community programs—like Enhanced®Fitness, Walk With Ease, and others—help adults with arthritis be healthier and reduce arthritis symptoms.

 

3.Talk to your doctor

Talk to your doctor if you have joint pain and other arthritis symptoms. It’s important to get an accurate diagnosis as soon as possible so you can start treatment and work to minimize symptoms and prevent the disease from getting worse.

The focus of arthritis treatment is to

• Reduce pain.
• Minimize joint damage.
• Improve or maintain function and quality of life

You can play an active role in controlling your arthritis by attending regular appointments with your health care provider and following your recommended treatment plan. This is especially important if you also have other chronic conditions, like diabetes or heart disease.

4.Manage your weight

Losing excess weight and staying at a healthy weight is particularly important for people with arthritis. For people who are overweight or obese, losing weight reduces stress on joints, particularly weight bearing joints like the hips and knees. In fact, losing as little as 10 to 12 pounds can improve pain and function for people with arthritis. At any age, low-impact, arthritis-friendly physical activity (like walking) and dietary changes can help you lose weight.

 

Healing Arthritis in 3 simple steps(for good)

 

5.Protect your joints

Joint injuries can cause or worsen arthritis. Choose activities that are easy on the joints like walking, bicycling, and swimming. These low-impact activities have a low risk of injury and do not twist or put too much stress on the joints. Learn more about how to exercise safely with arthritis.

Sports- or work-related injuries to joints can increase the likelihood of developing osteoarthritis. To reduce the likelihood of developing or worsening osteoarthritis, take steps to minimize or prevent injuries to joints, such as wearing protective equipment and avoiding repetitive motion joint damage.

 

Treating and Managing Arthritis

1. How is arthritis treated?

The focus of arthritis treatment is to:

• Control pain.
• Minimize joint damage.
• Improve or maintain physical function and quality of life.

 

In inflammatory types of arthritis, it is also important to control inflammation. According to the American College of Rheumatology, arthritis treatment can include medications, nondrug therapies such as physical therapy or patient education, and sometimes surgery.  Managing your arthritis symptoms is very important as well.

2.What can you do to manage your arthritis?

Properly managing your arthritis can help you:

• Decrease pain.
• Improve function.
• Stay productive.
• Lower health care costs.

                                                                                                                                                        

Self-management is what you do day-to-day to manage your condition and stay healthy. Practice proven self-management strategies to reduce arthritis pain so you can pursue the activities that are important to you.

Tips for managing your pain during and after exercise

• Until your pain improves, modify your physical activity program by exercising less frequently (days per week), for shorter periods of time (amount of time each session), or with less intensity.
• Try a different type of exercise to reduce pressure on your joints—for example, switch from walking to water aerobics.
• Do proper warm-up and cool-down before and after exercise.
• Exercise at a comfortable pace—you should be able to carry on a conversation while exercising.
• Make sure you have good fitting, comfortable shoes.

 

Healing Arthritis in 3 simple steps(for good)

Vertigo and Dizziness Solution

 

Dizziness can be a range of sensations including feeling light-headed, faint, woozy, unsteady or off-balance. Vertigo is a type of dizziness that feels as though you or your surroundings are spinning.

Dizziness is often caused by illnesses that affect the inner ear, such as benign paroxysmal positional vertigo (BPPV), migraine and inflammation of the inner ear balance apparatus (called vestibular neuritis). 

Dizziness may also be caused by low blood pressure, some heart problems (such as cardiac arrhythmias), anxiety disorders such as panic attacks or (uncommonly) by hypoglycaemia (low blood sugar).

While some people understandably find it difficult to describe their dizziness, a description of a person’s dizziness and the circumstances in which it occurs may be very helpful in reaching a diagnosis.

Vertigoand Dizziness Eliminated Without Drugs

Symptoms of dizziness and vertigo

Descriptions of dizziness may include: 

• a sensation of movement (including spinning), either of yourself or the external environment
• unsteadiness, including finding it difficult to walk in a straight line
• light-headedness
• feeling faint.

Other symptoms that may accompany dizziness include: 

• headache
• nausea and vomiting
• ringing or other sounds in the ears (tinnitus)
• difficulty hearing
• staggering gait and loss of coordination (ataxia)
• unusual eye movements, such as flitting of the eyes (nystagmus)
• finding it difficult to see clearly when moving, for example, when reading a sign while walking or driving.

The inner ear and balance

Inside the inner ear is a series of canals filled with fluid. These canals are oriented at different angles and, as the head moves, the movement of the fluid inside these canals tells the brain how far, how fast and in what direction the head is moving.

This information is then used by the brain to move the eyes an equal and opposite amount, so that the image that is ‘seen’ by the eyes does not blur and remains clear.

Vertigoand Dizziness Eliminated Without Drugs

Causes of dizziness and vertigo

A wide range of conditions and diseases can cause dizziness, including: 

• inner ear problems – disorders of the inner ear account for about half of all cases of persistent (ongoing) dizziness. Such disorders include Meniere’s disease, benign paroxysmal positional vertigo (BPPV) and vestibular neuritis
• anxiety disorders – stress or anxiety may play a role in causing dizziness or, more commonly, may be a contributing factor in dizziness from other causes, such as inner ear disease
• brain disorders – a common cause of dizziness is migraine, even without the headache that most people associate with a migraine. Very rarely, other causes of dizziness can include stroke or other brain diseases
• other conditions – some cases of dizziness are due to underlying medical conditions such as low blood pressure, infection, some heart problems (such as cardiac arrhythmias) and hypoglycaemia (low blood sugar). Medications that are used to treat conditions such as epilepsy, coronary heart disease and high blood pressure can also cause dizziness in some people
• unknown causes – although a cause may not be found in some people, it does not necessarily mean that these people cannot be helped by the appropriate treatment.

Diagnosis of dizziness and vertigo

In trying to work out the cause of a person’s dizziness, investigations may include: 

• medical history, including careful questioning about the nature of the dizziness
• physical examination, which may include observing eye movements, positional testing and a blood pressure check
• specialized hearing or balance testing 
• CT or MRI scans of the inner ear or brain
• other tests relating to specific conditions.

Vertigoand Dizziness Eliminated Without Drugs

Treatment of dizziness and vertigo

Treatment depends on what your doctor thinks is causing your dizziness. 

Potential treatment options may include: 

• canalith positioning procedures – a special set of exercises designed to remove inner ear ‘crystals’ in benign paroxysmal positional vertigo (BPPV)
• migraine prevention medication
• medication to dampen the sensations of dizziness
• anti-nausea medication
• balancing exercises to ‘retrain’ the nervous system (usually prescribed by a vestibular physiotherapist)
• counselling and cognitive behavior therapy – where anxiety or stress is a factor.

13 Brain Exercises to Help Keep You Mentally Sharp

The brain is involved in everything we do and, like any other part of the body, it needs to be cared for too.

Exercising the brain to improve memory, focus, or daily functionality is a top priority for many people, especially as they get older. That said, people of all ages can benefit from incorporating a few simple brain exercises into their daily life, which we’ll explore in more detail in this article.

Brain exercises

Research has shown that there are many ways you can hone your mental sharpness and help your brain stay healthy, no matter what age you are. Doing certain brain exercises to help boost your memory, concentration, and focus can make daily tasks quicker and easier to do, and keep your brain sharp as you get older.

Let’s take a deeper dive into 13 evidence-based exercises that offer the best brain-boosting benefits. 

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1. Have fun with a jigsaw puzzle

Whether you’re putting together a 1,000-piece image of the Eiffel Tower or joining 100 pieces to make Mickey Mouse, working on a jigsaw puzzle is an excellent way to strengthen your brain.

Research Trusted Source has shown that doing jigsaw puzzles recruits multiple cognitive abilities and is a protective factor for visuospatial cognitive aging. In other words, when putting together a jigsaw puzzle, you have to look at different pieces and figure out where they fit within the larger picture. This can be a great way to challenge and exercise your brain.

2. Try your hand at cards

When’s the last time you played a game of cards? Researchers who conducted a study in 2015Trusted Source on mentally stimulating activities for adults, say a quick card game can lead to greater brain volume in several regions of the brain. The same study also found that a game of cards could improve memory and thinking skills.

Try learning one of these tried-and-true card games:

• solitaire
• bridge
• gin rummy
• poker
• hearts
• crazy eights

3. Build your vocabulary 

A rich vocabulary has a way of making you sound smart. But did you know you can also turn a quick vocab lesson into a stimulating brain game?

Ending Alzheimer’s, dementia, confusion… the natural way

4. Dance your heart out

The Centers for Disease Prevention and Control notes that learning new dance moves can increase your brain’s processing speed and memory. In other words, bust a move on the dance floor and your brain will thank you.

Want to test it out? Give one of these dance activities a try:

• Take a salsa, tap, hip-hop, or contemporary dance class.
• Try a Zumba or jazz exercise class.
• Watch an online video with fun dance moves you’ve always wanted to learn.
• Grab a partner and learn to ballroom dance.
• Gather your friends and go line dancing.

5. Use all your senses

A 2015 research report Trusted Source suggests that using all your senses may help strengthen your brain.

To give your senses and your brain a workout, try doing activities that simultaneously engage all five of your senses. You could try baking a batch of cookies, visiting a farmer’s market, or trying a new restaurant while you focus on smelling, touching, tasting, seeing, and hearing all at the same time.

6. Learn a new skill

Learning a new skill is not only fun and interesting, but it may also help strengthen the connections in your brain.

Research from 2014Trusted Source also shows that learning a new skill can help improve memory function in older adults.

Is there something you’ve always wanted to learn how to do? Perhaps you’d like to know how to repair your car, use a particular software program, or ride a horse? You now have one more good reason to learn that new skill.

7. Teach a new skill to someone else

One of the best ways to expand your learning is to teach a skill to another person.

After you learn a new skill, you need to practice it. Teaching it to someone else requires you to explain the concept and correct any mistakes you make. For example, learn to swing a golf club, then teach the steps to a friend.

8. Listen to or play music

Do you want an easy way to increase your creative brain power? The answer may lie in turning on some music.

According to a 2017 study Trusted Source, listening to happy tunes helps generate more innovative solutions compared to being in silence. Which means, cranking up some feel-good music can help boost your creative thinking and brain power.

And if you want to learn how to play music, now is a great time to start because your brain is capable of learning new skills at any point in your life. That’s why you’re never too old to start playing an instrument like the piano, guitar, or even the drums.

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9. Take a new route

Don’t get stuck in a rut when it comes to your daily tasks. Instead, be willing to try new ways to do the same things.

Choose a different route to get to work each week or try a different mode of transport, like biking or using public transport instead of driving. Your brain can benefit from this simple change, and you might be surprised by how easy it is to change your thinking.

10. Meditate

Daily meditation can calm your body, slow your breathing, and reduce stress and anxiety.

But did you know that it may also help fine-tune your memory and increase your brain’s ability to process information Trusted Source?

Find a quiet spot, close your eyes, and spend five minutes meditating each day.

11. Learn a new language

A 2012 review of research Trusted Source has overwhelmingly proven the many cognitive benefits of being able to speak more than one language.

According to numerous studies, bilingualism can contribute to better memory, improved visual-spatial skills, and higher levels of creativity. Being fluent in more than one language may also help you switch more easily between different tasks, and delay the onset of age-related mental decline.

The good news is that it’s never too late to reap the rewards of learning a new language. According to researchers, you can boost your memory and improve other mental functions by becoming a student of a new language at any time in your life.

12. Take up tai chi

It’s no secret that tai chi can benefit your health in many ways, including your mental health. Plus, it can also help center you when life seems out of balance.

Taking up a regular practice of tai chi can help reduce stress, enhance sleep quality, and improve memory. A 2013 study Trusted Source found that long-term tai chi practice could induce structural changes in the brain, resulting in an increase in brain volume.

Beginners do best by taking a class to learn the different movements. But once you know the basics, you can practice tai chi anywhere, anytime.

Ending Alzheimer’s, dementia, confusion… the natural way

13. Focus on another person

The next time you interact with someone, take note of four things about them. Maybe you observe the color of their shirt or pants. Are they wearing glasses? Do they have a hat on, and if so, what kind of hat? What color is their hair?

Once you decide on four things to remember, make a mental note, and come back to it later in the day. Write down what you remember about those four details.

The Bottom Line

Focusing on your brain health is one of the best things you can do to improve your concentration, focus, memory, and mental agility, no matter what age you are.

By incorporating brain exercises into your everyday life, you’ll get to challenge your mind, sharpen your cognitive skills, and possibly learn something new and enriching along the way, too. 

Research shows that many more regions of the brain are involved in vocabulary tasks, particularly in areas that are important for visual and auditory processing. To test this theory, try this cognitive-boosting activity:

• Keep a notebook with you when you read.
• Write down one unfamiliar word, then look up the definition.
• Try to use that word five times the next day.

The dementia quick-fix that makes the brain young again!