Health Your best health resolutions Make your mind and body as fit as possible with our top 10 health resolutions for life WORDS: GeorGina WintersGill Start exercising 1 James Raiher, principal osteopath at London clinic The Practice at 322, says: Lack of exercise increases pain and reduces joint mobility. Getting active is the best way to keep joints moving well when you have arthritis. Often, a class-based activity is easier to keep up than doing something on your own. Build up exercise levels slowly and listen to your body; if something doesnt feel right, check with your GP. If you cant get to a class, however, exercising at home is just as good try chair-based exercises (see point 4, right). You can also find ways to strengthen the areas supporting your joints in Arthritis Research UKs Keep moving booklet. Visit arthritisresearchuk.org and search for exercise and arthritis. Stop smoking 2 We all know smokings bad for our health, but did you know it can affect the ability to treat arthritis symptoms? In 2016, American and Canadian researchers found that smokers with rheumatoid arthritis saw less symptom relief over time compared with non-smokers. The good news is that there is support available to help you quit. According to the NHS, youre much more likely to quit successfully if you use a combination of stop-smoking medicine and specialist help from a Stop Smoking Service. Visit nhs.uk/smokefree to find out more. Learn to meditate 3 Meditation techniques can benefit your health in a number of ways, including reducing stress and anxiety, and improving your sleep. Whats more, they may help people with chronic inflammatory conditions, such as rheumatoid arthritis. A 2013 American study compared two ways of reducing stress mindfulness meditation techniques and a non-mindful approach that included walking and music therapy. Although both approaches worked, the mindfulness method was more effective in reducing stressinduced inflammation. Take up yoga 4 Yogas a great way to exercise and reduce stress. A 2015 American study found that an eight-week programme of yoga classes improved the physical and mental wellbeing of people with either knee osteoarthritis or rheumatoid arthritis. Participants reported an improvement in pain, energy levels, mood and physical function. Worried that cant manage yoga? Well, you neednt chair-based classes are effective, too. A 2017 American study found that an eight-week programme of chair yoga (for those unable to do standing exercises) was an effective way to reduce pain and its effects on everyday life. You can join a local class (see bwy.org.uk for groups near you) or do it from the comfort of your own home. Try the chair-based yoga exercises in the Summer 2017 issue of Inspire, or have a look online for videos, such as NHS Fitness Studio. Eat fish 5 6 7 8 9 Whether its baked salmon or a tuna sandwich, make sure fish is on the menu. People with rheumatoid arthritis who ate fish twice a week had lower disease activity than people who ate it less than once a month, according to a 2017 American study. Whats more, for each additional serving of fish per week, disease activity was reduced further still. Try to lose excess weight A little bit of weight loss goes a long way for taking a load off joints, says Dr Christine Haseler, a GP with a special interest in musculoskeletal medicine. Any excess weight has an impact on your joints; they say a kilo on the hips is worth four on the knees. To help with joint health, you need to be active, and this is much easier if your weight is managed. And it pays off, because the more active you become, the more it helps to manage your weight. Join a group Dr Haseler says: Its important to stay positive and inspired to look after your health, and this is difficult to do alone when pain and disability are part of the picture. Support groups and online forums can connect you to people who are experiencing the same sort of daily challenges that you are. Join the Arthritis Care Online Community at arthritiscare.org.uk/our-services-and-support/visit-the-onlinecommunity or visit arthritiscare.org.uk/in-your-area to find a local support group. Consider cognitive behavioural therapy (CBT) Could negative thoughts be affecting your sleep? A 2016 British study found that people who believed they wouldnt be able to sleep due to chronic pain were more likely to experience insomnia than those with the same conditions who had fewer negative thoughts. Researchers found that a short course of CBT for both pain and insomnia helped with negative thoughts, leading to better sleep and significantly reduced pain. Move every hour Dr Haseler says that regular movement is the best way to protect your joints. She advises: Its good to do things little and often, including moving every hour of the day so things dont stiffen up. Its best to break up sitting at least once an hour; ideally every 20 minutes. This movement helps ensure cell health, as well as muscle strength and flexibility. She adds: Wear appropriate clothes to keep warm if your joints are stiff in the cold, and take painkillers if they help to get you moving and active. 10 Do something different 10 Do something different Specialist pain physiotherapist Richmond Stace recommends integrating the following principles into your life not just occasionally, but every day. n Keep moving build up gradually, but be consistent n Try exercises that aim to improve your balance visit nhs.uk/ livewell/fitness/pages/balance-exercises-for-older-people.aspx for examples n Conserve your energy refresh and renew yourself with food, sleep and movement n Develop good sleep habits this includes keeping your room dark, clean and at the right temperature. See this guide from the Sleep Council for more information: sleepcouncil.org.uk/wpcontent/uploads/2013/01/Get-a-Good-nights-sleep.pdf n Do something kind, such as paying someone a compliment or doing a favour for your neighbour n Dont be so hard on yourself we all have our off days n Engage with life! Do something you enjoy every day