Several conditions fall under the term rheumatism, the most common of which is osteoarthritis. With daily pain, stiffness and fatigue caused by this chronic disease, it has a major impact on everyday life.
The cause of rheumatism has multiple facets, including genetic predisposition and influences from your lifestyle. Some things, such as your gender, age and DNA cannot be changed. But know: 'genes load the gun, lifestyle pulls the trigger'. Even though it runs in your family or is in your genes, it may not always be expressed through the beneficial influence of a healthy lifestyle.
Positive changes in your lifestyle can have a beneficial effect on the condition if we start from this definition of disease:
"Disease is an effort of nature to free the system from conditions that result from a violation of the laws of health. In case of sickness, the cause should be ascertained. Unhealthful conditions should be changed, wrong habits corrected. Then nature is to be assisted in her effort to expel impurities and to re-establish right conditions in the system." Ministry of Healing page 127.1.
In this blog, you'll get lifestyle advice that can help you prevent rheumatoid arthritis or relieve symptoms. The eight components of a healthy, Biblical lifestyle are: nutrition, exercise, water, sunlight, temperance, fresh air, rest and trust in God.
Nutrition in osteoarthritis
What and when you eat has a very big impact on your health. Your diet is therefore an important part in preventing the development of rheumatism or its treatment.
Eat mostly plant-based and unprocessed foods. Enjoy an ample amount of fruits and vegetables. That includes at least two to three servings of fruit and 250-400 grams of vegetables per day. And have wholemeal grains, such as whole grain bread, brown rice, oatmeal, whole grain couscous and the like.
In addition, it is good to eat 1-2 servings of legumes per day. Examples include beans, lentils, tempe and tofu. Legumes are full of important, healthy nutrients, such as protein and fiber.
Exercise
Sports
With rheumatoid arthritis, it is important to keep moving as it improves function, muscle strength and general well-being. It is recommended that you get 2.5 hours of moderate-intensity exercise per week and also do exercises twice a week that strengthen muscles and bones.
While continued exercise is important, painful, swollen joints should not be overused. Seek guidance from a physical therapist for tailored advice.
Massage
Pain in an affected joint can cause it to move differently. As a result, different muscles may become tense. Massage stimulates blood flow and helps muscles to relax.
A study found that regular relaxing, total-body Swedish massages in participants with osteoarthritis of the knee reduced pain and improved function. This effect persisted for several weeks after the treatment ended.
Eat and exercise at regular times
Research has been done on osteoarthritis and the circadian rhythm. The different tissues in the joints each have their own internal, peripheral clock. The clock that takes care of cartilage is disrupted in osteoarthritis. Regularity in the times a person with osteoarthritis eats and exercisses can contribute to the health of their joints.
Plants for joints
In The Netherland is in scientific research 'Plants for Joints' demonstrated that a lifestyle program consisting of plant-based, unprocessed foods, exercise, stress reduction in people with (at risk for) rheumatoid arthritis (RA) and osteoarthritis has positive effects.
Disease activity decreased significantly in patients with RA with moderate disease activity compared to usual care. In addition, their weight, fat percentage, abdominal circumference and LDL cholesterol decreased.
The program could potentially reduce the need for medication for both RA and metabolic syndrome-related conditions.
Water
Hydrotherapy
Hydrotherapy for RA involves doing exercises in warm water by using the buoyancy, support and resistance of that water. The warmth of the water allows your muscles to relax, support your weight and relieve pain in your joints. The water can be used to provide resistance to movement which improves your muscle strength. Hydrotherapy is a safe and effective treatment method to achieve exercise goals.
In practice, hydrotherapy with warm water has been shown to give improvements in rheumatic complaints, especially reduction of pain, joint sensitivity and tension. And it gives better grip strength and mood. Source
Drinking water
Drinking enough water is important for your health and for your joints. Water is needed to keep your cartilage supple and to produce synovial fluid. This contributes to the proper movement of your joints. It is therefore recommended to drink about two liters of water per day.
Smoking and alcohol
There is debate about alcohol and osteoarthritis. Some suggest that alcohol would lower the risk of osteoarthritis. Analysis of scientific studies shows that alcohol consumption does not protect against the development of this form of rheumatoid arthritis. However, according to this research, alcohol may help temporarily relieve joint pain caused by osteoarthritis somewhat. But even light alcohol consumption has health risks and drawbacks, including damage to the brain and a greater risk of several types of cancer. Source
It is not known whether alcohol use and the development of rheumatoid arthritis or the intensity of inflammation are related.
Alcohol use is discouraged in RA, in part because it does not go well with certain medications and increases the risk of developing cardiovascular disease (which is already increased in RA anyway). For the same reason, not smoking is also recommended.
Smoking is also a risk factor in the development of rheumatoid arthritis.
Sunlight
Too low a level of vitamin D in the body is a risk factor for the development of chronic inflammatory rheumatism. Also, a decrease in vitamin D due to the winter season can cause a flare-up of inflammatory rheumatism. This is related to the influence of vitamin D on the immune system. Source
In spring and summer, sensible sunbathing can help keep your vitamin D levels up. But beware lupus and some medications can make you hypersensitive to sunlight.
Supplement your vitamin D levels with a supplement.
Rest and trust
The influence of your thoughts and feelings should not be underestimated. The body and mind are very closely intertwined. Chronic stress therefore has an impact on your physical health.
Stress is a major risk factor for the onset and flare-up of disease activity in RA, as stress negatively affects the immune system.
Therefore, ensure adequate sleep and relaxation. You cannot eliminate all causes of stress by yourself. Build a strong relationship with God. He wants to take care of you and help you. In the Bible you will find many promises that point to this. For example, in this Psalm:
"Cast thy burden upon the LORD, and he shall sustain thee:
he shall never suffer the righteous to be moved."
Psalms 55:22
Put your trust in God and let Him lead you. With the Lord, you will find true peace and rest, which do not disappear when things go against you.
Lifestyle changes in rheumatism
Changing your established habits is by no means always easy. Some people can make a big change in their lifestyle all at once. For others it is better to take a small step and once that has been mastered take the next step. See what suits you in this.
For some lifestyle changes it is advisable to seek advice from an expert. For example, if you want to start exercising with rheumatism or if you are going to make a major change in your diet.
Disclaimer
The information on this website is educational and general in nature. The blogs on this website are not a substitute for medical diagnosis, personal advice or treatment from a qualified health care provider.
Discuss with your health care provider if you want to make lifestyle changes. When changing your lifestyle, observe your symptoms and consult with your healthcare provider.
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