How to age healthily with rheumatoid arthritis
Rheumatoid arthritis can cause pain, stiffness, and swelling. But you don’t have to struggle with symptoms. There’s lots you can do to help yourself age well with this autoimmune disease. Here, I’ll share some top tips for managing symptoms, and living well with rheumatoid arthritis.
What is rheumatoid arthritis?
Rheumatoid arthritis (RA) is a type of autoimmune condition. This means your immune system mistakenly attacks your own tissue. Symptoms of rheumatoid arthritis include:
- sore or swollen joints
- joint stiffness that can worsen when you’re inactive
- fatigue
Some people with rheumatoid arthritis can also experience a lack of appetite and a fever .
Rheumatoid arthritis is progressive, which means it develops gradually. This means you might start off with mild symptoms in your fingers and toes. Later, the inflammation may spread to larger joints, such as your hips and shoulders. The eyes, lungs, and heart can also be affected by rheumatoid arthritis.
What causes rheumatoid arthritis?
Rheumatoid arthritis can be caused by a number of factors. These might be genetic or environmental (such as exposure to smoke or air pollution). Being older also increases your risk, as does obesity.
Women are more likely to be affected than men. The good news is, there’s a lot you can do to reduce the symptoms of rheumatoid arthritis, and age well with this condition.
How can I make my life easier with rheumatoid arthritis?
Below are some tips that can help you to enjoy life with rheumatoid arthritis.
Stay active
It’s understandable if you worry that movement may further damage inflamed or swollen joints. But staying active is one of the best things you can do for yourself. Staying active can:
- improve your strength and mobility – both of which can be affected by rheumatoid arthritis
- reduce your risk of heart disease and diabetes - two diseases that are linked to rheumatoid arthritis
The type of movement you do is up to you – so find something you enjoy. This could be anything from tai chi to running, lifting weights, or swimming.
If you’re not used to being active, then consider starting small and slowly increasing the length and intensity. A physiotherapist can help you to put together a program that suits your needs.
The main thing is to try and be consistent with your exercise of choice. This is because you need to increase blood flow around the body and move your joints on a regular basis to gain the benefits.
But don’t worry if you have a pain flare up and find it hard to stick to your routine. If this happens, just try to:
- reduce the intensity of your activity
- reduce the duration of your activity
- avoid stopping altogether, as this could lead to more stiffness and pain
Reduce inflammation and improve immunity
Rheumatoid arthritis is an inflammatory condition. So, trying to reduce ongoing (chronic) inflammation in your body may help.
Unfortunately, we’re more prone to inflammaging (age-associated chronic inflammation) as we get older. But there’s lots we can do to reduce our risk.
The following tips can help you to lower chronic inflammation.
- Eat an anti-inflammatory diet. This means eating a diet rich in antioxidants such as those found in coffee, green tea, berries, dark chocolate, and turmeric. These can help to protect the body against inflammation and may reduce pain linked to arthritis.
- Eat plenty of healthy fats. Omega 3 essential fatty acids are anti-inflammatory, and studies show they can reduce pain and swelling in people with arthritis. Most of us don’t get enough omega 3. You can find omega 3 in oily fish, algae supplements, and nuts and seeds.
Keeping your immune system in good shape is also important, because rheumatoid arthritis is an autoimmune condition. To keep your immune system healthy, try:
- finding time to relax each day, as this lowers the stress hormone cortisol. Cortisol can reduce immune function if raised
- eating enough protein – protein is key for immune health, especially as we age. Try eating a source of protein with each meal, such as eggs, lean meats and fish, beans and legumes, tofu, or tempeh. Aim for 1g of protein per kg of body weight – so if you weigh 75kg, you’d need 75g of protein per day
- improving your gut health – 70 percent of your immune cells are in your gut. Try consuming prebiotic and probiotic foods such as onions, garlic, kimchi, and kefir.
- fitting in regular exercise, as this can support your immunity. Try a mix of cardiovascular, strength training, and stretching exercises such as yoga or tai chi
- prioritising sleep – try to relax before bed, wake up at the same time every morning, and get early morning sunlight to improve your sleep quality
Get the support you need
Managing a condition such as rheumatoid arthritis can be challenging. But in addition to the self-help tips above, there’s lots of help and support available.
Try physiotherapy
Seeing a physiotherapist can be really useful – they can tailor a program of exercise to suit your ability, symptoms, and fitness levels. Finding someone with experience in rheumatoid arthritis can help you to get the best outcomes.
Consider talking therapies
If you find that rheumatoid arthritis affects your mood or mental wellbeing, it may help to find a mental health expert to talk to. Talking therapy, such as Cognitive Behavioural Therapy (CBT), may help you to reframe the way you view your condition, which can reduce anxiety and low mood.
Give occupational therapy a go
If you’re struggling at home due to pain, stiffness, or mobility issues resulting from rheumatoid arthritis, consider getting help from an occupational therapist. These experts can assess your home, lifestyle, and needs, to find out if any home alterations, or equipment can support you to live better with rheumatoid arthritis.
Are you aged over 65 and wondering about your health and wellbeing? Bupa's Mature Health assessment gives an insight into your current health, as well future health risks for conditions such as heart disease, diabetes and certain types of cancer. We also offer a year of ongoing support, with nurses on hand all day every day with our Anytime HealthLine to help you meet your health goals.
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