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A renewed focus on your health

An elderly woman and a man meditating with each of their palms pressed together and eyes closed

As the new year begins, many of us set resolutions for self-improvement, but sometimes these goals can feel overwhelming – particularly for those managing chronic conditions like arthritis. However, even small changes can lead to significant improvements in managing pain and enhancing overall well-being. This month, take the opportunity to reflect on your habits and how they can support your health. 

Here are some practical tips and expert insights to help you embrace positive actions in the year ahead.

Reflect, renew and reset

Setting New Year's resolutions often comes with high expectations, but it’s important to remember that meaningful change doesn't always come from attempting major transformations. 

"The key is to focus on small, manageable goals," says Anna Nikitina a social worker at Arthritis Society Canada who supports patients living with chronic pain. “For individuals with arthritis, this could mean adjusting a few daily habits rather than attempting drastic shifts. These small steps, when consistent, can lead to lasting changes."

For those living with arthritis, now is an excellent time to focus on renewal, not only physically but mentally and emotionally. When we set realistic, attainable goals, we develop a sense of accomplishment and greater control over our health.

Taking care of your health this winter

While the wintertime can be cozy, it can also trigger arthritis flare-ups due to colder temperatures and changes in humidity. During the winter months, many individuals with arthritis experience an increase in joint pain and stiffness due to the cold weather. 

While cold weather doesn't cause arthritis, it can make aches and pains worse. The research connecting arthritis and colder temperatures isn't clear, but chilly, rainy weather frequently comes with a drop in pressure, which can exacerbate discomfort by causing already inflammatory tissue to swell. Also, cold temperatures can constrict blood vessels and reduce circulation, leading to increased pain and discomfort.

It's essential to stay warm and avoid prolonged exposure to cold conditions. In addition to dressing warmly, consider incorporating light, gentle physical activities, such as stretching or yoga.

Lisa Robinson, Physiotherapist & Clinical Practice Lead at Arthritis Society Canada explains, “In winter, keeping joints warm is vital. Simple practices like heating pads, warm baths or using thermal wear can help manage discomfort." She also emphasizes the importance of staying active to prevent the stiffness that comes with arthritis flare-ups.

Sleep and arthritis

One often overlooked aspect of managing arthritis is the ability to rest effectively. Quality sleep is essential for managing arthritis, and insufficient rest can exacerbate pain, disrupt the body’s natural healing processes and impair cognitive function. Unfortunately, many people with arthritis struggle with insomnia due to pain, which can worsen fatigue and stress. On the other hand, better sleep can reduce inflammation, dramatically improve your mood and help you manage pain more effectively. 

"If you don't manage your pain through the course of the day, all the aches your body endures may amplify right before bedtime, once you finally relax. This can be detrimental to the nervous and immune systems," says Susan Johnson, nurse educator at Vancouver Coastal Health’s Oasis program in a recent Arthritis Talks webinar.   

For those struggling with insomnia due to arthritis pain, consider incorporating a "cognitive shuffling" approach. This technique involves mentally picturing objects or scenes in a random order, distracting the mind from pain and anxiety. For example, you might choose the word “apple” and then think of words starting with the letter “a” such as “ant” and “angel.” This method can help alleviate the racing thoughts that often keep individuals awake at night.

For more ideas on how to improve your sleep, read this useful resource on sleep and arthritis.

Non-Sleep Deep Rest (NSDR): A tool for pain management

Non-Sleep Deep Rest (NSDR) is an emerging practice designed to promote deep relaxation and restorative rest. NSDR approaches like breathing exercises, visualization and tension-reducing techniques can be helpful tools for managing the physical and emotional toll of arthritis.

According to research by Dr. Andrew Huberman, a neuroscientist at Stanford University, “Embracing these practices can lead to improved sleep, improved cognition and mental health and overall well-being.”

NSDR is about allowing the body and mind to enter a state of restful awareness. This can be especially helpful for those struggling with arthritis-related pain and insomnia. NSDR practices help the nervous system reset, allowing individuals to access deeper states of relaxation, which can alleviate stress and tension in the body.

Some popular NSDR techniques to reduce stress and pain include:

  • Breathing exercises: Slow, deep breathing techniques can help reduce stress, calm the nervous system and lower the perception of pain. A common method is the 4-7-8 breath, which involves breathing in for 4 seconds, holding the breath for 7 seconds and exhaling for 8 seconds.

  • Visualization: Imagining a peaceful scene or envisioning the body healing itself can promote relaxation and ease pain.

  • Progressive muscle relaxation: This involves systematically tensing and then relaxing different muscle groups to release built-up tension.

Small changes that make a big difference

When reflecting on changes that can enhance arthritis management, small adjustments are often the most impactful. 

Consider incorporating the following practices into your routine:

  • Feed your body and soul: Don't skip meals. Nourishing your body with balanced, anti-inflammatory foods supports overall health and reduces arthritis symptoms.

  • Stay active: Gentle, low-impact exercise like walking or swimming can reduce stiffness and increase mobility. Your joints can get more uncomfortable and stiffer the less you move them, but exercise helps maintain healthy joints, which lessens pain and other symptoms.

  • ​Seek support: View an Arthritis Talks webinar or join an arthritis support group. Learning about assistive devices or discovering new strategies for physical activity can provide valuable insights for managing your arthritis.

​Setting boundaries and prioritizing self-care.

In our busy lives, it’s easy to neglect self-care, especially when juggling work, family and other commitments. However, taking regular breaks is essential for both physical and mental well-being. Set boundaries to prioritize your health. Block out time for lunch, take breaks at work and listen to your body when it needs rest.

"Small self-care practices like taking a short walk or pausing for deep breathing can make a big difference," says Nikitina. "Even simple activities, such as eating a nutritious meal or making time for moments of reflection, can have a profound impact on how you feel."

Listening to music, journaling and connecting with nature are other simple ways to nurture your mind and body. Journaling can improve emotional well-being by providing a therapeutic outlet for expressing pain, frustration and hopes. Taking a few minutes each day to write down your thoughts, experiences and goals can foster a sense of empowerment and renewal.

A renewed you

A new year offers a fresh start. While big resolutions might seem daunting, the small changes you make today can lead to significant improvements in your arthritis management. 

Renewal comes from the inside out. It’s about setting intentions and being kind to yourself along the way. By focusing on small, achievable goals, prioritizing self-care and embracing restful practices, you can improve your physical and mental well-being.