Protect your physical and mental health with arthritis self-care

Arthritis causes joint pain, but did you know it can also impact mental health? If you’ve been diagnosed with arthritis, self-care can help you stay physically and mentally strong.

When you have arthritis, a healthcare provider can recommend treatment options, including medications, to help ease your discomfort. Lifestyle choices can help you protect your joints and maintain a good quality of life.

How do you live your best life when you have arthritis? Our Lakeview Hospital team offers some suggestions below.

How arthritis impacts mental health

Arthritis is a group of medical conditions that cause inflammation and joint pain. These symptoms, along with others, such as redness and swelling around a joint, impact a person’s physical and mental health.

Research has shown that being diagnosed with some type of arthritis increases the risk of developing depression or anxiety. Some estimates show that depending on the type of arthritis, the risk is between 2 and 10 times greater than for someone without arthritis.

What’s the connection? People with arthritis can become depressed or have anxiety because of the pain they’re experiencing. Pain is a known trigger for depression and anxiety—and anxiety and depression, in turn, can make pain worse.

There may also be another link between depression and arthritis. The pain associated with arthritis is caused by inflammation in the joints. Inflammation also seems to be tied with depression, with one study finding that people with depression had levels of C-reactive protein 31% higher than those without depression. C-reactive protein, or CRP, is an inflammation marker in the body.

Living with arthritis can also simply be overwhelming. Constantly dealing with pain, fatigue and limited mobility can negatively impact mental health.

The basics of arthritis self-care

If you have arthritis, the best thing you can do to protect your mental health is to take good care of your physical health. Finding effective ways to manage pain will help. Consider these self-care basics:

Move your body when you can, however you can. While exercise may be the last thing on your mind when you have a condition such as rheumatoid arthritis, it can do a world of good. Choose moderate physical activity that will be easy on your joints, such as walking, swimming or water aerobics.

Consider a personalized exercise program. Working with a physical therapist can teach you exercises for strengthening the muscles around your joints to decrease pain and stiffness. An exercise program for someone with arthritis will also include movements that support joints and improve range of motion.

Fuel your body with joint-friendly foods. Eating a healthy diet that’s filled with anti-inflammatory foods can help reduce pain associated with arthritis. The Mediterranean diet is one example of this type of plan, but simply eating more vegetables, fatty fish, healthy fats, and nuts and seeds can be helpful.

Rest when you need to. While regular exercise will help reduce pain, sleep and rest also help. Aim to get at least seven hours of quality sleep at night and stop to rest during the day when you’re feeling tired or weary.

Lose weight, if needed. Maintaining a healthy weight can help reduce pain and swelling by reducing pressure on your joints. You can reduce arthritis pain by 50%, according to the Arthritis Foundation, by losing just 10% of your weight. Talk with a medical provider about what a healthy weight is for you.

Find ways to express yourself. Don't keep it inside if you’re feeling overwhelmed, sad or anxious. Talk with a friend or a therapist about what you’re experiencing. You may also find it helpful to meditate, create art or music, or pray.

Finally, it may sound self-explanatory, but a crucial part of arthritis self-care is carefully following your treatment plan. See your provider regularly and be honest about your pain and other symptoms of arthritis. Help is available, so don’t ever feel hopeless.

Are you wondering whether your symptoms could be related to arthritis? A primary care provider can diagnose you and suggest a treatment plan. Find a provider here.