Alternative Rheumatoid Arthritis Therapies

 Herbs and Supplements

Are your joints sore and stiff? Some herbal remedies and supplements might help bring down swelling and ease pain. Here are a few to ask your doctor about:

• Boswellia (Indian frankincense)
• Cat's claw
• Thunder god vine
• Turmeric/curcumin

Though these herbs are natural, they can cause side effects or interfere with other drugs you take. Make sure your doctor knows about all the remedies you use.

Acupuncture

Practitioners of this ancient Chinese method stick tiny needles into your skin to reroute your body's flow of energy. Acupuncture may lower levels of substances like tumor necrosis factor (TNF), which cause joint swelling. It also triggers the release of natural painkillers. Studies haven't yet proven that acupuncture helps with RA pain and swelling. More research is needed.

Tai Chi

If you want to exercise but your sore joints stop you, tai chi might be the answer. Its gentle, flowing movements make it an ideal way to get active without pounding your joints. Research shows it may help you get around more easily, improve your range of motion, and boost your mood.

Healthy Eating

Go for foods that fight inflammation, like those in the Mediterranean diet. Try cold-water fish like salmon and tuna, fruits, veggies, whole grains, and olive oil. Studies show they can cut joint swelling and help people with RA move more easily.

Relaxation Techniques

Pain and stress go hand in hand, which may be why some methods that help you unwind show promise for RA. Try progressive muscle relaxation, where you tense and relax the muscles from your feet to your head. Or consider guided imagery, where you picture a calming image that steers your mind away from pain. You can also try deep breathing or any other technique that works for you.

Yoga

 

It combines a variety of poses with deep breathing and meditation. Though studies on yoga for RA haven't proven it works, evidence so far shows the practice may improve hand strength and ease pain. Yoga can also increase your flexibility, lower stress, strengthen muscles, and improve your balance.

Massage

This could be just the thing to bring relief when your joints feel stiff and achy. Research finds an arm and hand massage can ease pain and improve your grip strength. A good rub-down can also knock out anxiety and help you sleep better. Before your first session, see your rheumatologist to make sure it's safe for you. And let the massage therapist know you have RA.

Omega-3 Fatty Acids

EPA and DHA, the omega-3 fatty acids found in fish, can be help you fight inflammation. Fish oil supplements show promise for relieving joint tenderness and stiffness in RA. A daily dose could also help you cut back on NSAIDs and other pain relievers and avoid their side effects. As an added bonus, fish oil protects your heart, too.

Exercise

Don't let sore joints sideline you to the couch. Exercise is one of the best ways to relieve your arthritis pain and help you move around better. Try walking and swimming, or train with light weights and resistance bands to help strengthen muscles that support your joints. Stretches are another good way to improve your flexibility. Check with your doctor before you start.

Heat and Cold

One of the easiest ways to soothe sore joints is heat or cold therapy. Heat improves blood flow and eases stiffness. Take a warm bath or shower, put a heating pad on painful joints, or swim in a heated pool. Cold brings down swelling and dulls pain. Hold an ice pack or store-bought cold pack to your joints for 15 minutes at a time. Use the method that feels best, or alternate heat and cold.

Hydrotherapy

Feel free to soak in a warm bath or pool. The warm water loosens up your tight joints, improves blood flow, and eases pain. To be safe, keep the temperature between 92 and 100 F. How long should you stay in? A 20-minute session seems to help the most.

Aromatherapy

You'll breathe in fragrant plant oils, or a massage therapist can rub them onto your skin. It's not clear whether aromatherapy works for RA because so little research has been done. But evidence suggests it may relieve pain and fatigue and boost your mood.

Biofeedback

It's a technique that teaches you how to control actions in your body that aren't normally under your power, like your heart rate, blood pressure, and muscle tension. You can learn how to do biofeedback at a physical therapy clinic, medical center, or at home using your computer. Studies show it might reduce pain and help you get around better.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Guide to Relaxation

Call it what you like - Stress, tension, anxiety or worry. It all comes down to you feeling bad both physically and mentally. Anxiety has become one of the most prevalent forces in modern life, with more and more people feeling overwhelmed and anxious when dealing with the many challenges and problems life puts on their path. When this happens, don't blame yourself, many are in the same boat. Read this guide and you'll find there are many ways to reduce your worries and anxiety.

Part A: Symptoms

If you're not sure you really are disproportionately anxious, know that anxiety can manifest in three types of symptoms:

Emotional Symptoms
•    A sudden feeling of apprehension, dread or unexplained guilt.
•    Feeling worried for large periods of time without the ability to stop the worrying thoughts.
•    Intrusive thoughts about things that make you anxious even when you're in the middle of doing something else.
•    You find uncertainty intolerable, if there is a problem, you must know about it right away.
Behavioral symptoms
•    Finding it extremely hard to relax or enjoy a quiet time.
•    Frequently putting things off because you feel overwhelmed.
•    Avoiding situations that make you anxious.
Physical symptoms
•    Feeling like your muscles are tense, that your body aches from being held rigid.
•    Having trouble either falling or staying asleep, as your mind will not stop working.
•    Feeling cranky, edgy or jumpy.
•    Stomach pain, nausea, and other stomach issues often occur. 

Part B: Treating the Anxiety

Step 1: Understanding what worrying really is
We often feel like our worries are generated from the outside. From other people, problems or situations that trigger this worried anxiety within us. But the truth is that worrying comes from within. There are triggers all around us, but it is the anxiety machine within us that spins it over and over again, making a running dialog that produces worry.

Once you realize that your worries are not really helping you plan but are just wasting valuable energy, you can start dealing with the irrationality of these worrying thoughts. This may mean challenging these irrational thoughts, learning to accept uncertainty, and postponing the act of worrying.

Step 2: Physical Relaxation Techniques
A big part of anxiety is how we physically feel when it happens. Anxiety is our body's reaction to perceived danger. It used to help us escape predators. Our hearts pound in our chests, we breathe faster, more shallow breaths, our muscles tense up and we feel light-headed. All these things are great when you're escaping an angry tiger, but in everyday life, this reaction can also be triggered by much smaller threats, like being late to work or doing something embarrassing in front of other people.
That is why it is important to know a few techniques to physically relax your body. The most important thing is REPETITION AND REGULAR PRACTICE. Set aside 30 minutes once a day, or when you're anxious, to practice some of the following:

Progressive muscle relaxation
Start releasing all the muscles in your body. First clench your toes, as hard as you can. Then unclench them. The move to your calves and do the same. Repeat this for every part of your body that has muscle, working your way from the toes to the legs, the middle of your body, up to your arms and hands and finally neck and head. Do it patiently, give attention to each muscle as you clench it. This will help relax your body and with it your mind.

Deep breathing
When we're anxious, we start breathing faster, causing hyperventilation. This, in turn, leads to symptoms such as lightheadedness, feeling out of breath, dizziness, and tingly extremities. These scare us, creating a loop of anxiety that gets higher and higher. By forcing your breath to become slower, deliberate and coming from your diaphragm, you'll be signaling to your body that it is time to relax, and you'll be surprised how effective it can be.

Meditation
Countless studies have proven beyond doubt that there are many kinds of meditation that lead to reduced anxiety. Meditation can not only reduce your physical symptoms but, over time, help you control the flow of thoughts in your head. As you gain more control over your thoughts, you will be able to stop their persistent nagging.

Use your senses to calm yourself down quickly.
Sight: Look at something you find beautiful, walk around somewhere pretty or look at photos that make you feel good, such as family photos or treasured photos from your past. Animal photos have also been proven to have a calming effect on our psyche.

Sound: Listen to something relaxing. Slow music, the sounds of nature. Listen to crashing waves and the wind passing through the leaves.

Smell: Certain smells reduce anxiety and promote relaxation. A great example is lavender, which is great for relaxing both body and mind, as well as promoting healthy sleep.

Taste: Cook yourself something delicious. Slowly eat a favorite treat. Do NOT start treating anxiety with sugary sweets, because you will create a sugar spike that will only lead to more anxiety later on. Not to mention you can develop a nasty habit of calming yourself down with fattening foods. Eat something slowly, enjoy the taste and let it overwhelm everything else.

Touch: Take a hot, scented bath. Pet your dog or cat. Wrap yourself in something soft like a good blanket. Enjoy a good massage or sit outside and feel the wind caress your skin.

Step 3: Connecting with others
Being under stress, being worried and feeling anxious is worst when you are dealing with it alone. Without any objective feedback, everything just becomes bigger and worse in our minds. A quick and honest evaluation from someone else can drastically reduce the amount of time we spend obsessing and worrying over a problem.

However, being anxious can also negatively impact your relationships with others. You may seem cranky, or you may come across as needy and weak. That is why many don't disclose their anxiety, fearing to be judged.

Build a strong support system
Offer your trust and your help to others, and use them to lean on when your anxiety gets too bad. Have people you trust and who you find steady and calming to help you through this difficult time.

Talk about your worries
This may sound easy, but many find it hard to talk about their deepest, darkest anxieties because they are afraid to make them more real. The truth is usually the opposite, and when things come out and you tell someone about what's bothering you, it usually makes your problem seem much smaller and a lot less scary. what you like - Stress, tension, anxiety or worry. It all comes down to you feeling bad both physically and mentally. Anxiety has become one of the most prevalent forces in modern life, with more and more people feeling overwhelmed and anxious when dealing with the many challenges and problems life puts on their path. When this happens, don't blame yourself, many are in the same boat. Read this guide and you'll find there are many ways to reduce your worries and anxiety.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

Techniques That Can Help Relieve Shortness of Breath

Everyone has experienced shortness of breath at least once in their life, be it after intensive exercise, due to anxiety or as a result of a health condition. Many otherwise healthy people can sometimes experience shortness of breath after climbing stairs, running or other unusually-demanding physical activities.

In the end, breathlessness can catch you by surprise anywhere anytime. Luckily, there are things you can do to relieve dyspnea (the scientific term for shortness of breath). Here are 4 effective relief techniques that can help you get rid of this annoying symptom fast. And the best thing about them is - no special equipment needed.

1. Pursed Lip Breathing
This simple method will let you slow down your breathing when you’re feeling short of breath, which will help you start breathing more deeply and effectively. You can do it anywhere anytime, and it is particularly effective at boosting the circulation of air in your lungs, which makes it especially helpful after strenuous activities, be it lifting things, climbing stairs or bending forward.

Here’s how you can do this exercise:

Step 1. Relax your neck and shoulders.
Step 2. Counting to 2, slowly and steadily breathe in through your nostrils, mouth closed.
Step 3. Round your lips, as if you’re about to blow on a dandelion.
Step 4. Counting to 4, slowly breathe out while maintaining the shape of the lips. Repeat for at least 10 rounds.

2. Leaning Forward with the Support of a Table
This technique is optimal for when you’re at home. You will need a table, a chair and a pillow to do it. It’s very simple and can really soothe your lungs and calm your breath and heartbeat. It will also relax your body, which yields in an overall calming effect.

This is how you do it:

Step 1. Sit on a chair facing a table, keep your feet on the floor. Place a pillow on the table in front of you.
Step 2. Lean with your chest forward. Place your arms on the table and rest your head on the pillow. You can slowly move your head from side to side, as if shaking it to say “no”, but slower. This tilt will massage your forehead and let your neck relax, opening up the airways even more.
Breathe as slowly as you can and try to relax. Stay in this position as long as you need, but no less than 5 minutes.

3. Standing With a Supported Back
If you got caught by surprise by a sudden attack of breathlessness, and you have nothing around you, but a wall, do not fear. A wall will do, as simply standing with the support of any vertical object can help you relax your airways as well.

Instructions:

Step 1. Stand with your back next to a wall, resting your lower, upper back and hips against the wall.
Step 2. With your feet about shoulder width apart, place your hands on the thighs, tilting your head a tiny bit forward. Try to relax and breathe as slowly as you can.
Step 3. Dangle and move your arms slowly in front of you. This will relax your upper body and may help normalize your breathing faster.

4. Diaphragm Breathing
When your lungs are stressed and compressed, you’re trying to catch your breath, but you can’t seem to normalize your breathing pattern, try diaphragm breathing. It will help you switch gears and breathe normally faster. It’s best to do this exercise at home.

Here’s how you do it:

Step 1. Sit on a chair with your knees bent comfortably and upper body relaxed.
Step 2. Put one hand on your belly and breathe in through the nose. Pay attention to how you belly is inflating and deflating as you breathe.
Step 3. On an exhale, activate your abdominal muscles and notice how your belly is flatter. Round your lips and breathe out through your mouth.

Tip: You should focus on the exhale more than on the inhale. Do this exercise for 5 minutes.
Extra! Sleep In a Comfortable and Supported Position

It is not uncommon for people to experience shortness of breath during sleep. It can even wake you up during the night, which is not only annoying, but also terribly disruptive for your sleep. Both of the following sleeping positions will help your airways relax, which will assist breathing.

Position 1. Sleep on your side, placing a pillow or blanket between your legs and keep the head elevated by a pillow just enough to maintain a straight spine from the lower back to the neck.

Position 2. Lie down on your back. Place a pillow under your knees, to keep them slightly bent. Rest your head on another pillow, so that it won’t strain your neck.

If you persist waking up during the night because you experience breathlessness, we highly recommend you to visit a doctor, as you might be suffering from sleep apnea. In general, dyspnea can be a symptom of a serious underlying condition, so if you experience it often, consider a consultation with a doctor.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

Important Things to Know About Stress-Related Sleep Issues

The hustle and bustle of daily life isn’t particularly conducive to healthy sleep habits, with both acute and chronic insomnia becoming so common it’s been time and time referred to as ‘an epidemic’. For some, the inability to have a good night’s sleep is a long-standing issue that requires constant medications and serious life limitations. And while each case of insomnia is unique, scientists have been finding more and more proof about the tightly knit connection between stress and sleeplessness. Find out more about this link and effective ways to combat stress-related insomnia in this article. 

The Symptoms and Causes of Insomnia

It has been estimated that as much as a third to half of the world’s population has trouble falling asleep at night, with the vast majority of people having experienced symptoms of insomnia at least once throughout their life. The condition doesn’t discriminate in terms of age or gender, although seniors and women are more likely to suffer from insomnia than children and men.

Many people confuse insomnia with a bad night’s sleep, but the symptoms of insomnia, unlike a bad night's sleep, last for days and sometimes months, and include:

    Difficulty falling asleep
    Waking up early or in the middle of the night
    Not feeling rested in the morning
    Feeling tired or sleepy throughout the day
    Attention and memory problems
    Being irritable, anxious or depressed

The causes of insomnia vary from person to person, with physical and psychological conditions, such as chronic pain and medications, and even certain habits, such as eating too much in the evenings contributing to the issue.


How Do You Know if Your Insomnia is Caused by Stress?
One of the most widespread causes of insomnia is stress, with major studies from Japan, South Korea, Sweden and the United States confirming the relationship. Scientists believe that the reason why stress causes insomnia is due to the excitatory effect it has on the nervous system.

Stress activates the neural pathways we associate with the fight or flight response, thus keeping us in a state of perpetual worry and tension. You will know that your sleeping problems are stress-related if they started during a period of increased stress or seem to get worse when you’re experiencing difficulties at work, with your personal life, or any other area of your life.

As you might expect, stress-induced insomnia itself is bound to make the sufferer’s life even more stressful, creating a vicious cycle of stress and chronic sleep problems. In the following section, we’ll discuss the simple, yet effective ways one can combat stress-induced insomnia.

How to Get Rid of Stress-Related Insomnia

According to scientists and sleep experts, minor but mindful lifestyle changes can really make a difference in improving one’s stress-related sleep issues without having to resort to medications. These minor tweaks and aids will work to help reduce your stress levels and prevent further exacerbation of insomnia the natural way.

1. Relaxation techniques, such as meditation and mindful breathing have been proven to be useful to lower stress levels are a useful tool for managing stress and hyperarousal that hinder sleep by letting you focus on something else other than your own thoughts. On a physical level, meditation was shown to increase the levels of the sleep hormone melatonin, reduce the heart rate and blood pressure, and activate the brain areas that are responsible for controlling sleep.

The benefit of this technique is that you can use it throughout the day, and not only at bedtime. Meditation apps and online guides are abundant and widely available, but they do require a bit of a commitment.

2. Spending time outdoors, exercising and staying active can likewise both reduce stress and will relax your muscles, train your heart and lungs, making it easier to get quality sleep. The downside of this approach is that not everyone can exercise due to medical reasons, and some of us simply don’t have the time.

3. Good sleep hygiene is likewise important, as it is capable of normalizing your circadian rhythms. In order to have a good night’s sleep, avoiding heavy meals and coffee in the evenings, have a consistent sleep schedule, dim the lights in your bedroom and limit the use of smartphones and laptops in the bedroom.

4. Listening to White Noise can help disrupt the surrounding noises and your racing thoughts to help you fall asleep. The noise can range from an indistinct noise to sounds of waves, water, and otsimplyher pleasant sounds, and can come in either specialized machines, or music you can play from apps and websites.

Research shows that white noise helps mask environmental sounds and makes falling (and staying) asleep easier. This is especially true about people who live or have to frequently sleep in noisy environments, such as big cities, or while traveling.

The New Tech Solution of Insomnia

This device combines the powerful effects of relaxation techniques with the ability to distract you from stressful thoughts and outside noises. It's called a Hoom Band, and it might become the easy solution for you if you experience trouble sleeping.

This device is a lightweight, comfortable, and washable headband with a special light, the flickering of which is suggested to help with the normalization of circadian rhythms, and a set of sleek headphones that won't disrupt your sleep (an image of the device can be seen above). It comes with a free app downloadable on your smartphone, which contains stories, guided meditations, and calming sounds, all carefully curated by sleep experts.

When you're in bed and ready to fall asleep, put the band on, select one of the stories, and let the sound distract you from the noisy world and busy mind while the stress-disrupting light slowly lulls you to sleep. The calming effect is almost instant, you will feel your body relax and mind focus on the journey you're listening to instead of stressed out inner voice that doesn't let you fall asleep at night. To put it simply, the Hoom Band is an effortless choice for those of you who just want a have a good night's sleep every night, effort and fuss free.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement