Posts tagged ‘inflammation’

March 27, 2019

#566 – Live Better with RA – Tip #3

Sept2018 273

Tip #3 – Move/Exercise

The last thing you may feel like doing is moving, when even talking hurts. The adage “move it or lose it” applies, especially when you have RA. If you’re concerned that you are doing more damage, consult a physiotherapist for appropriate exercises for RA.

In addition to keeping you mobile, strong and flexible, the right amount of exercise can help kick inflammation to the curb. I always notice a huge improvement in mobility, particularly after my swim.

UC San Diego Health has this to say about exercise as an anti-inflammatory:

The brain and sympathetic nervous system — a pathway that serves to accelerate heart rate and raise blood pressure, among other things — are activated during exercise to enable the body to carry out work. Hormones, such as epinephrine and norepinephrine, are released into the blood stream and trigger adrenergic receptors, which immune cells possess.

This activation process during exercise produces immunological responses, which include the production of many cytokines, or proteins, one of which is TNF — a key regulator of local and systemic inflammation that also helps boost immune responses.

Speaking of moving and exercising, I’d like to share what Rick, my online acquaintance, has accomplished. His go-to exercise is cycling, which combined with healthy eating (see Tip #2), has allowed him to become, in his own words “a big loser.” Way to go, Rick!

A big round of applause to all of us who are losers, and to some of us who have been on the weight-loss/weight-gain teeter-totter and have finally settled into a good place/weight.

In case you are in the midst of a major flare, I’m swimming two extra lengths just for you! (It’s my new thing. Consider it an energetic gift for someone who is unable to move/exercise. 🙂 Whether I’m stretching, lifting weights, swimming or dog walking, I’m finishing my “usual” routine by doing two more – be it lengths, blocks, lifts, reps, minutes or holds.)

Can you guess what Tip #4 will be?

Related Posts:

More in This Series:

October 10, 2013

#485 – (Physi)Cool is the new hot – a giveaway!

What is cooling, comes in a spray bottle and has shown promising inflammation-reducing results?

Give up?

Physicool – a new product that is now available in the U.K. and the U.S. 

As part of this giveaway I was sent a combo pack—or as they say in the U.K. – a combi pack—a bottle of Physicool and a bandage, which I have not yet had occasion to use. Thankfully, my joints are behaving themselves, so I am not able to comment on how this product worked for me. You can read Pollyanna Penguin’s review, here.

I am offering a giveaway, courtesy of Physicool, for a combo/combi pack, which consists of one bottle of Physicool and a reusable bandage. This giveaway is only open to those people with a mailing address in the United Kingdom, the United States and Canada.

Three names will be chosen from the U.K., and three will be chosen from the U.S. and Can., combined.

Here’s how to enter:

  1. To enter the giveaway, complete the following sentence by leaving your answer in the Comment section, below: Without inflammation, I would ____________. 
  2. Entries must be received by midnight PDT, on Sunday, October 20th, 2013.
  3. In order to enter, you must have a mailing address in the U.K., the U.S., or Can.
  4. For extra entries to the draw, let’s get social:
    – On Twitter share the following: I just entered a #giveaway for a #Physicool from @AuntieStress, thx to @Physicool1 & @BuyPhysicool. Enter here: http://wp.me/p1OifR-29I. 
    – On Pinterest make a comment, or repin the giveaway on my Giveaways Board.
    – Hit the Google+ icon for another entry.
  5. Names will be drawn from a hat. You will be notified via email. Your name will appear here, on Twitter, Pinterest and Google+.
September 16, 2013

#481 – Window of Time

Image courtesy of Chris Worfolk.

Image courtesy of Chris Worfolk.

Energy. Inflammation. Pain. You have a window of time when your condition may have improved to the point where you can get out and do some of the things you need to do, or that you’d like to do – errands, shopping, visiting friends, getting out for a hike, etc.

For example, first thing in the morning, you may be extremely stiff. This might be a great time to do some breathing and gentle movement exercises. Once you start to limber up, you are ready to get out and do some of the things on that list, be it a fun list, a work list or a life list.

Become aware of your window and schedule your activities to make the best use of your time and energy. Share this strategy with your family and friends so that they understand, and hopefully, be willing to accommodate you in your mission to get out, to do and to see.

July 13, 2012

Slipping Up

Either due to the pain of inflammation, the destruction of the joints, or the habituation of compensation, you may have difficulty bringing your arms up over your head.

This is a vital movement  to maintain. When you lose the ability to reach up, you impact a number of daily living activities; getting dressed, cleaning or getting something out of a cupboard becomes an exercise that is painful or impossible. (It’s been years since I’ve been in that situation, and it’s not something I will ever forget.)

Your shower stall is great place to restore muscle memory and increase your range of motion (ROM). As you luxuriate in the warm spray of the water as it cascades over you, you can take advantage of this time to add to your self-care routine.

Shower Time Exercise:

  1. Stand about feet distance away from the wall you’re going to use.
  2. Bring one soapy hand up to touch the wall. Start at whatever height is comfortable for you.
  3. Be sure to stabilize your core as you go through the exercise.
  4. Slowly slide your hand up the wall.
  5. Develop an awareness of the muscles you are recruiting as you perform this action.
  6. Pause when you notice restrictions. Imagine sending healing breaths into those tight areas. Take your time and gradually increase the number of repetitions.
  7. Repeat on the other arm.

Always check with your health care professional when performing new exercises.

* Have you entered the giveaway for a cleaning service? Some restrictions apply.

%d bloggers like this: