Caring for your joints is only part of the equation. Living with RA also involves dealing with the unpredictability of flares, relying on assistive devices to get around and get things done, asking for accommodations at work (or even dealing with missed work or going on disability), balancing bad days with good days, and learning to say “no.” For all these reasons, and more, it’s important to find time for self-care if you have RA. That’s why Everyday Health teamed up with Partha Nandi, MD, chief health editor of WXYZ-TV ABC Detroit; Suleman Bhana, MD, FACR, rheumatologist at Crystal Run Healthcare in Middletown, New York; Shilpa Venkatachalam, PhD, associate director of patient-centered research at CreakyJoints and co-principal investigator of ArthritisPower; and special patient guest Maureen Morely for an honest conversation about self-care and prioritizing your mental and emotional well-being when you have RA during an exclusive Facebook Live event on May 20.
Defining Self-Care
We’ve all heard of self-care — but what is it, exactly? “Self-care is really anything you do to take care of yourself in order to stay physically, mentally, and emotionally well,” says Dr. Nandi. This includes anything from prioritizing sleep, to taking a bubble bath, to spending time outdoors, he adds. Why is self-care so important for people with RA? “Mental health and physical health are inextricably connected,” says Dr. Bhana. “When we talk about RA management and treatment, it’s not just medications and drugs, it’s everything combined — you can’t expect the body to get back into balance until all aspects [physical, mental, and emotional well-being] are addressed.”
The Impact of RA Outside of the Joints
RA affects so much more than your joints. “We call it ‘rheumatoid arthritis,’ but really it’s a whole-body inflammatory disease,” explains Bhana. “The body is out of balance, so the inflammation is affecting not just the joints, but other organs like the heart, the lungs, the kidneys.” So controlling the underlying inflammation not only addresses your joint health, but it can also help prevent health complications related to RA. What’s more, pervasive symptoms like fatigue, especially when combined with chronic joint pain, can take a toll on your quality of life. “You might not be able to keep up with appointments, you might not be able to do the things you like to do,” explains Dr. Venkatachalam. It can also affect your ability to work, and your finances. “That can lead to feelings of depression, anger, and frustration … It can also affect your self-esteem.” Addressing the emotional toll of RA and how it impacts your quality of life isn’t always easy, says Bhana. It requires finding a healthcare provider you trust — one you’re comfortable talking to, who listens to your concerns about not just your RA, but your overall well-being. “It’s called being your own health hero,” adds Nandi. “It’s taking your health and making it the most important part of your life.” Which means listening to your doctor, but also taking your health into your own hands — by eating healthy, staying active, managing stress, maintaining a sense of community. The best part? These steps all count toward self-care, too.
RA-Friendly Self-Care Activities to Try
Ready to start implementing a self-care routine, but not sure where to start? “Self-care can be anything really,” says Venkatachalam. That includes things like:
Taking a walkReading a bookRiding a bikePracticing yogaTrying tai chiTaking a break from your electronic devicesHaving a cup of herbal teaTaking a warm bathPlaying with your dog
It’s important to find an activity that works for you and makes you happy — one that doesn’t leave you feeling disappointed or frustrated with yourself. “If you can’t do a certain yoga pose, that’s okay,” says Venkatachalam. Be kind to yourself, she adds; don’t judge yourself for any limitations you may have.
Finding Time for Self-Care
Everyone’s busy. So how do you find time to prioritize self-care in your busy schedule? Sometimes, it takes a little creativity. “I’m generally out of the house 12 hours a day on a normal workday,” says Morely. So she uses her commute time to fit in self-care. “I take public transportation and have to walk to and from the bus station. It keeps me moving. It keeps me happy, too.” Movement is an important part of self-care, and there are plenty of ways to fit it into your day. Try parking your car farther away from your destination. Or chasing your kids around the house. Or taking your dog for a walk. “To me, the best form of movement is purposeful movement,” explains Nandi. “If it’s part of your life, it’s more fulfilling, and it’s more reproduceable.” In addition to proper self-care, ensuring the appropriate healthcare or Medicare plan in place is just as important.
