Arthritis Prevention and Self Care

To help with the prevention and relief of arthritis, prescribe a proactive plan for yourself. Take charge of your lifestyle and see where improvements can be made, like with regards to any of the following, listed in no particular order of importance or affect.

Acupuncture / Acupressure - Acupuncture or therapeutic 'needle piercing" is the insertion of fine needles into the skin in order to stimulate targeted places in the body, referred to as acupoints. Along with the needles, the acupuncture practitioner also generally applies any of the following to stimulate the points; suction, friction, heat, pressure or electromagnetic energy impulses. The treatment goal is to stimulate the acupoints in order to balance the body’s movement of energy (qi) and restore health. Ask your healthcare provider for practitioner referrals or look in directories under holistic services.

Acupressure, also referred to as Relief with Fingertips, is similar to acupuncture, but uses the hands for healing technique instead of needles and other devices. Depending upon the afflicted area and type of arthritic condition, a combination of knuckles, fingers, thumbs and palm massage techniques are use in the surrounding areas. Note that traditional Chinese described four types of arthritic conditions that work alone or in combinations; wind, cold, heat and damp:

Wind – Presents itself in the body with moving aches and pains that are worsened by the wind.
Cold – Presents itself with swollen and painful joints sensitive to fog, rain and high humidity conditions.
Heat – Presents itself in areas reddish in color and inflamed; may feel hot when touched.
Damp – Presents itself with aches during colder, decreasing temperatures and storms, i.e. extreme weather changes. 

Consult your healthcare provider for practitioner referrals or look in directories under holistic services for charts and more information.

Aromatherapy – Aromatherapy or "treatment using scents," is another holistic treatment used by some arthritic sufferers for pain relief, skincare and revival, rejuvenation and stress management.  Treatment focuses on using pleasurable aromatic botanical oils by either massaging them into the skin, adding them to the bath water, inhaling them directly or diffusing their scents into the surrounding environment. The oils have been known to affect moods, help with relaxation, lessen or end fatigue and anxiety, and help the brain and nervous system via olfactory nerves stimulation when inhaled.

Aromatherapy is reportedly one of the fastest growing fields in alternative medicine, used in home, clinical and hospital environments for pain and stress relief.

Aromatherapy treatments for arthritis vary and essential oils used can include:

 Cinnamomum Camphora (Camphor)
 Cupressus Sempervirens (Cypress)
 Eucalyptus
 Ginger 
 Hhyssopus Officinalis (Hyssop)
 Juniperus Communis (Juniper)
 Lavandula Officinalis (Lavender)
 Matricaria Chamomilla (Chamomile)
 Rosmarinus Officinalis (Rosemary)
 Styrax Benzoin (Benzoin)

Recipe for Arthritis Aromatherapy:

Add six drops each of rosemary and chamomile oils to four ounces of a base oil like almond, avocado, sesame or soybean. Massage oil into sore arthritic joints. For added pain relief, relax for about 10 minutes in a warm tub of water in which ten drops each of rosemary and chamomile oils are added.

Other Aromatherapy Oil Applications:

  - Mix oil with hot water and inhale the vapor that rises from the bowl. 
  - Add the oil in with a base oil and massage arthritic areas.
  - Lightly dab and wear as a cologne or perfume
  - Add to bath water

Dietary & Exercise Planning – Consult your healthcare provider for guidelines, recipes and menus to help establish a tailor-made diet and exercise plan. If there are other family members with you, make sure to include them in your plans so that there is less stress regarding food decision-making at mealtime. Ask about any vitamins and other supplementary items as well.

Activity – Plan regular physical activity on a daily basis. This is for the rest of your life, too, not just to lose 10 lbs, then stop. So plan accordingly, keeping in mind your monthly budget, seasonal weather changes, any equipment and attire needs, etc. Planning ahead avoids the stress of the unexpected; for example, on rainy days when you can’t go jogging or walking. Instead, with advanced preparation, you can simply pop in an exercise video or cassette, borrowed from the public library for that month. Keep a journal and note your progress and see which type activities you like best, which make you feel better and which help you with your overall health plans that may include weight loss or maintenance, and just getting out for some fresh air and sunshine.

Heat / Cold –  Alternate with hot and cold packs to help with any pain and stiffness that tries to pop up. (When alternating, allow body temperature to return to normal before switching pack treatments.) And nice hot showers or baths in the morning go a long way in helping loosen up those morning muscles and joints.

Pain Relievers -  Check with your healthcare provider for any over-the-counter and
prescription pain relief medications and ointments that may be available to you. Then have supplies on hand. Search online for discounted rates, coupons and specials. Better an ounce of prevention than… running to the store while suffering painful joint problems on a cold, snowy morning for some Tylenol.

Ultrasounds – Check into the possibility of having an ultrasound via your healthcare provider or a physical therapist. An ultrasound is a recommended method of helping with pain reduction in an easy, painless manner. Sound waves are sent or generated into the area joint region in pain.

TENS Treatment  - Transcutaneous Electrical Nerve Stimulation or TENS for short, is another pain-free alternative to pain relief. In a nutshell, light electrical pulses travel via a tiny TENS unit or device, resulting in a vibrating or tapping sensation, to nerves in the painful joint area. Ask your healthcare provider for more information.

Fashion – Forget about focusing on fashion and leaving safety behind. Instead opt for comfortable shoes like a tennis shoe that offers good support. Focus on comfort; so that you can move your toes around a little; rubber soles to help from slips and falls; and low heels to prevent undue stress on knees.

Journal – Keep a journal. Don’t be afraid of misspelling words or lousy handwriting. Just be free to jot down your feelings, progress, thoughts, good days and bad. Add stickers and use colored markers or pencils to be more creative. And note any questions you may have, maybe list them at the end of the journal, so that you can take the journal along on medical appointments and ask your healthcare provider.

Safety – Don’t worry what others think or say here. If you need and can have safety bars installed and other safety equipment in your home, bathroom areas especially, good for you. Focal points include: safety bars for tub and shower areas, stairways (indoor and out), walkways  / driveways that ice up during wintertime and any swimming areas.

Network – Team up with a fellow arthritis sufferer or two and meet for walks, chat breaks and fun. Cyber-buddies are great, too. With your favorite search engine, surf for arthritis forums and reach out to meet new people, find new resources to share and more.

Get up and Garden – Multiple rewards here! You enjoy this fun outdoor activity and benefit from healthy sunshine and exercise. You’ll harvest plant, fruit and /or vegetable crops to enjoy, share, sell for extra income, donate and leave for local wildlife. Flower gardening can also be a very rewarding activity.

Take Breaks – Especially if your job involves a lot of sitting, get up and stretch your legs every 30 minutes or so. Shake out the stiffness.

Wrist Aids – If you’re at a keyboard all day, check out the latest wrist rests for your keyboard.

Massage – Treat yourself to a massage to relief painful stress. Arthritic patients have found that massage therapy and gentle stretching helps to relieve pain, relax muscles, reduce swelling and aid in range of motion in joints. No funds available? Check out a library book on how to give yourself a message. Here are some basic guidelines.

For osteoarthritis:
Gently massage around the painful area with a little vegetable oil or massage oil on your fingertips, making small, gentle circles with your fingertips. Avoid massaging directly on the joint. Instead, work right above and below it with your fingertips. Repeat daily for three to five minutes each time.

For rheumatoid arthritis:
Apply oil or cream to your fingers and use a rhythmic or effleurage massage on the muscle and tissue around the afflicted joint. Repeat daily for five to 10 minutes each time.