In Singapore, rheumatoid arthritis (RA) is the most common autoimmune rheumatic disorder. RA is categorised as a chronic inflammatory disease where the immune system attacks the body’s own tissues, resulting in inflammation.

The worldwide prevalence is approximately 1 percent (equivalent to about 45,000 people in Singapore). Most of the patients are female and usually occur between the age of 20 to 45. RA symptoms can be mild at first, such as constant tiredness and joint stiffness, causing some people to not realise they have had it for a long time before actual diagnosis.

Although there is no cure for RA yet, early treatment and support, such as lifestyle changes, supportive therapies, medication, and surgery, can help prevent joint damage and reduce the impact of the disease. Erica Wu, Nurse Clinician at Allium Healthcare, shares more self-care tips on managing RA symptoms and improving older adult patients’ quality of life.

Muscle strength and flexibility: use it or lose it

One of the key self-care tips for RA is staying active. Many viable options are safe and help reduce the pain for older adults, from walking to using weights. Walking can help with weight loss, using weights can strengthen your muscles, and stretching can improve your range of motion. Together, these exercises can help reduce arthritis pain and improve your overall health.

Start with slow aerobic fitness like aquatic exercise, walking, cycling, and swimming. Or strengthen muscles to help joints become more stable. Focus on slow, controlled movements with proper guidance.

Flexibility might be an excellent option to decrease daily joint stiffness and maintain or improve the range of motion in joints. Yoga and tai chi are suitable flexibility workouts. Hatha, restorative, and yoga with chair exercises are usually ideal for older adults because they’re slower-paced. Be sure to stretch before and after the training.

Suppose you haven’t exercised or done it a long time ago. In that case, you may want to get tips from a physiotherapist or certified fitness instructor.

Lack of sleep = surplus pain

Studies show that as many as 80% of people with arthritis have difficulty sleeping due to the inevitable pain. People with arthritis may overlook speaking up about their sleep issues. Good sleep can help manage pain during the night. Keep a regular sleep schedule to help the body develop an internal alarm clock and track bedtime habits. Turning off gadgets or any digital devices helps the brain turn off because artificial light from computers can interfere with sleep hormones in the brain.

Try to reduce caffeinated drinks from late afternoon because they can keep you wakeful at night. Water and caffeine-free beverages are better options. Avoid drinking too much before bed to reduce the visit to the bathroom at night. Medical experts agree that up to 400 milligrams of caffeine – roughly four cups daily- is acceptable for average seniors. Maintaining (or lowering) the recommended caffeine intake is essential for older adults to avoid unhealthy side effects and severe pain of RA during the night.

Reduce joint pain with losing weight

As we all know, maintaining a healthy weight is essential for your overall well-being. It reduces the risk of heart disease and diabetes but also reduces the load on your leg joints and reduce the overall severity of your arthritis. A study conducted in 2018 and published in Arthritis Care and Research found that weight loss can lead to pain relief, also shown a connection between reduced weight and less inflammation.

Losing weight can be challenging, but it has a lot of sound effects on the body. Set a small goal to begin a weight loss journey. Eating healthy and regularly exercising is the most effective way to lose weight.

Good stress-management

Living with arthritis can be difficult because of the pain, stiffness, and fatigue it causes. In addition, the side effects of medication can add to the burden. However, it’s essential to know that stress can not only worsen arthritis symptoms but also has the potential to trigger the beginning of the disease. Various stressors can also make older adults susceptible to developing rheumatoid arthritis. Significant life events or changes in their living situation can all trigger autoimmune problems. So, it’s crucial to learn ways to manage stress to keep your arthritis in check.

Enjoying simple pleasures can be a good start. Drink a soothing cup of herbal tea. Listen to your favorite song. Take walks in nature. Spend time with your significant others or even your pets. Find your favorite activity and repeat as needed. Try to share thoughts and feelings, and don’t keep it all to yourself. Writing about your thoughts and feelings can reduce inner conflict and provide a better sense of emotional balance.

At Allium Healthcare, we provide our residents a range of care options, from promoting healthy eating habits to therapy sessions. Our team works hand-in-hand with doctors, nurses, and other healthcare professionals to ensure that each resident receives the necessary care and support. This collaborative effort by professionals helps to enhance the quality of life of older adult patients, manage their rheumatoid arthritis symptoms, and ensure they receive the best possible care and treatment.

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