Osteoarthritis self-care-various-aspects-
Osteoarthritis self-care includes a combination of techniques for symptom management and quality of life improvement. Regular exercise, maintaining a healthy weight, using heat and cold therapy, and maybe assistive gadgets are all essential components. Learning about the ailment and making adjustments to one’s way of life may also be helpful.
Major Self-Care Techniques:
Exercise:
Water aerobics, swimming, cycling, and walking are examples of low-impact activities that can make joints more stable by increasing muscular strength in the area and enhancing general fitness.
Weight Control:
Even a little weight loss can alleviate discomfort by lessening the strain on weight-bearing joints like the hips and knees.
Treatment using Heat and Cold:
Applying heat (warm baths or showers) or cold (ice packs) can help reduce joint pain and inflammation.
Auxiliary Equipment:
Tools like jar openers can assist with tasks, and walkers or canes can provide support and lessen joint stress.
Pain Control:
Although over-the-counter pain relievers such acetaminophen and NSAIDs might help alleviate pain, it’s crucial to adhere to the suggested dosages and speak with a healthcare professional about any possible side effects.
Coping and Relaxation:
Strategies such as meditation, deep breathing, and listening to music may help alleviate stress and enhance general well-being, which could lessen the effects of arthritis on daily life.
Nutrition:
A well-balanced diet high in fruits, vegetables, and omega-3 fatty acids can help maintain joint health and lower inflammation.
Education:
People can gain a better knowledge of their arthritis and how to control it by learning about the illness, its course, and the impact of lifestyle modifications.
Seek Help:
Getting advice and support from a doctor, physical therapist, or other healthcare professional can help you manage your osteoarthritis.
Breaks and Pacing:
Pay attention to your body and take frequent breaks to avoid overexertion, particularly while exercising or participating in activities that might exacerbate joint pain.
If any patient of ENT requires any surgery, opd consultation or online consultation in clinic of ENT specialist Doctor Dr Sagar Rajkuwar ,he may contact him at the following address-
Prabha ENT clinic, plot no 345,Saigram colony, opposite Indoline furniture Ambad link road, Ambad ,1 km from Pathardi phata Nashik ,422010, Maharashtra, India-Dr Sagar Rajkuwar (MS-ENT), Cell no- 7387590194 , 9892596635
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Ten Home Self-Care Strategies for Osteoarthritis
1. Keep busy. When your arthritis is acting up, working out may be the last thing on your mind. However, several studies have demonstrated that engaging in physical activity is one of the most effective strategies for raising one’s standard of living. Your energy level rises when you exercise. It can also help maintain joint flexibility, as well as fortify your bones and muscles. To increase your muscle strength, consider resistance training. Arthritic joints are protected and supported by your muscles. Participate in aerobic exercise to burn calories and aid in weight loss. Maintaining a healthy weight alleviates stress on aching joints. Naturally, it might be best to avoid exercise until the pain eases if you’re having a severe flare-up.
2. Have a well-balanced diet. According to studies, several nutrients can help alleviate arthritis symptoms. Foods high in vitamin C, especially fruits and vegetables, may be beneficial. Fish and fish oil contain omega-3 fatty acids, which may also help reduce pain. According to professionals, it’s preferable to concentrate on nutritious meals rather than individual nutrients. Just eating a balanced diet will provide you with all the necessary nutrients. Make sure your menu has a lot of fruits and vegetables, whole grains, low-fat dairy products, fish, and lean meats like turkey and pork tenderloin. Additionally, select wholesome fats from foods like avocados and nuts, as well as healthy oils like olive and canola oil.
3. Reduce weight. Excess weight puts an unnecessary burden on weight-bearing joints like your knees, spine, hips, ankles, and feet. The symptoms of arthritis can be alleviated by weight loss. It’s not simple to lose weight and maintain it. Consider taking little steps. Every day, make little adjustments that help you consume less food and burn more calories.
4. Get a good night’s sleep. Getting a good night’s rest can help you manage the discomfort and tension of arthritis. Try going to bed at the same hour every night in order to get a better night’s sleep. Remove distractions such as computers and television from your bedroom. If arthritis makes you feel uneasy in bed, try using pillows to relieve the pressure on sore joints. Discuss your frequent sleep issues with your doctor.
5. Apply warm or cold packs. Hot compresses can relieve pain and stiffness by boosting blood flow. Using cold compresses can help reduce swelling. To determine what works best for you, you may want to try using heat packs versus cold packs.
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6. Maintain a pain-free state. Pain from arthritis can be alleviated with over-the-counter remedies. Since acetaminophen (Tylenol and store brands) doesn’t cause stomach problems, it’s one of the most widely used. But using more than what is advised raises the risk of adverse effects like liver issues. Other over-the-counter remedies may also be helpful, such aspirin, ibuprofen (Advil, Motrin), or naproxen sodium (Aleve and store brands). Some potential adverse effects include stomach pain and bleeding. To ensure that you are taking the medication correctly, pay close attention to the labels. Additionally, do not use any pain medication for more than ten days without consulting your physician.
7. Discuss supplements and complementary therapy with your physician. Numerous supplements have been evaluated for arthritis treatment. The most encouraging results come from glucosamine and SAMe. In certain trials, glucosamine has been shown to reduce pain, frequently when taken with chondroitin; however, other studies have not found the same results. Although additional studies are needed, some medical research indicates that SAMe, a naturally occurring chemical in the body, may be as effective as certain over-the-counter remedies. You might not experience the complete effects of supplements until you’ve used them for a month or more if you decide to use them. Other therapies that arthritis sufferers use include massage and acupuncture. Acupuncture has been demonstrated to alleviate knee discomfort and enhance function. Massage can promote circulation and warmth in painful joints. Make sure to choose a knowledgeable practitioner who has expertise treating individuals with arthritis.
8. Try splints, braces, and other aids. Splints, braces, canes, and other gadgets that support painful joints can help alleviate your pain and avoid injuries. Additional items that might make your daily life simpler include shower chairs and electric can openers.
9. Look for assistance. Living with arthritis is difficult. You may find support groups for arthritis online or locally where you may communicate with and share thoughts with other people.
10. Keep a positive attitude. Your mental attitude may significantly affect your mood and ability to perform. Try to do something you like every day. Spend time with your friends. Find interests you can pursue even if you have arthritis. Concentrate on what you can do rather than what you can’t.
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