With the days becoming shorter and the winter season upon us, the lack of sunlight can make us feel a little down.
For people living with arthritis and chronic pain, winter can be particularly difficult as colder temperatures can cause joints to become stiffer, making mobility more challenging.
Keep your spirits and energy high this season with these seven tips:
1. Move every day: A sedentary lifestyle can intensify chronic pain, causing the body to stiffen and ache from lack of movement. Make movement part of your daily routine as your body releases chemicals that can improve your mood and make you feel more relaxed.
2. Get plenty of ZZZs: Inadequate sleep can leave us feeling overtired, emotional and less capable of coping with the winter blues. For people with arthritis, fatigue and low mood play a role in the pain cycle. Having a regular sleep routine and relaxing before bed can help prepare you for a good night’s rest.
3. Eat healthy, nutritious meals: Filling your plate with fruits and vegetables can help you get the nutrients your body needs for optimal health. Help reduce inflammation and control your weight by opting for fish and lean meats, whole grains, beans and nuts.
4. Make time for meditation: Studies have found positive outcomes when relaxation practices such as breathing exercises and meditation are used to improve one’s mental state, cope with illness and enhance general well-being. Find resources online to help with your meditation practice, or visit your local community centre to explore in-person mindfulness classes that may be offered.
5. Laugh it up: Laughing can reduce stress and anxiety, increase pain tolerance and release endorphins which are linked to a positive mood. Find opportunities to laugh more, whether it’s from a comedy show or a YouTube video. Fun fact: 15 minutes of laughing burns up to 40 calories.
6. Do more of what you love: Make a list of simple activities that make you happy and commit to doing one every day. Whether it’s playing with your kids, grandkids or fur-baby, curling up with a good book or listening to a podcast, take time for yourself and enjoy those moments.
7. Stay positive: Remember to celebrate small wins. While you may not be able to do everything because of arthritis, take time to recognize small improvements and achievements. Keeping a done list (instead or in addition to a to-do list) can be a fantastic tool for motivation and morale, and a way to track your progress and give yourself a pat on the back.
Find more wellness tips from Arthritis Society Canada at arthritis.ca/living-well.
