Having Trouble Seeing This Image?
Download the Adobe Flash Player
Healing Through Positive Thinking
Having rheumatoid arthritis (RA) is not only hard on the joints, but also on the spirit. However, here's the good news: you can still live a full, happy life with some modifications. New Way RA™ will show you the changes you can make to improve your life. In addition, here are a few things to think positively about:
See the possibilities
With positive thinking come positive results. A positive attitude may lower stress, which, in turn, may alleviate RA symptoms.
Surround yourself with love
Loving, caring, and nurturing family members, friends, neighbors, and coworkers are all around you. Positive people may help keep you upbeat and invigorated. Focus on connecting with these people, and allow yourself to eliminate people and activities that drain your energy. If you're having a bad day, be honest with your family and friends. Explain that you may not feel great in the morning but fine in the afternoon. Don't expect people to know what you are feeling unless you tell them.
Deal with depression
Feeling helpless when you have RA is not uncommon. In fact, one study found that 11% of people with RA exhibited signs of moderately severe to severe depression. Those who were rated as being more restricted in their normal activities were significantly more likely to show these signs. Other studies have also shown that feelings of helplessness may weaken the immune system. However, depression is a treatable condition. If you experience any combination of these symptoms-loss of appetite, feelings of sadness, difficulty sleeping, loss of your sense of humor, a sense of hopelessness or melancholy, or a "who cares" attitude-please, tell your doctor.
Meet others with RA
Consider attending a local arthritis support group, no matter what your age. Group members understand your struggles because they are facing or have faced the same challenges.
Life Changes
Kia, from Pennsylvania, living with RA for more than 10 years
"When I was first diagnosed with rheumatoid arthritis, I was afraid, shocked, and stunned. I was asking myself, 'Was I still going to be able to take care of my daughter? Would I be there for her, see her prom, and still be able to function as a regular mother?'
So, I had to adjust my life. For example, by adapting from cooking a meal every day to cooking just on Sundays, cooking maybe two to three meals at a time, so that when I wasn't able to cook, or wasn't feeling well, there was already something prepared, and all I had to do was just heat it up.
When I have something to do, I just move through it, and when I don't have something to do, I just make sure I get plenty of rest. And the pain? Sometimes that's kind of hard.
Well, exercise? I try. But throughout the day, I turn on the radio and listen to a song and just dance."
Register now and watch the full show
Register to view the full episode of New Way RA™, a new talk show with experts and advice for those living with rheumatoid arthritis (RA). Also, receive articles and tips, and sign up for a free DVD of the show.
Download a transcript of this video segment*
*Requires Adobe® Reader®.
Click here to download.
Finding the Right Doctor for You
Questions to ask
Finding the right rheumatologist is especially important because rheumatoid arthritis (RA) is a chronic condition that may require a lifetime of medical treatment. It is important to have confidence in your doctor's ability and know that he or she is concerned about your health. Keep in mind that the proper diagnosis of RA often takes time and when diagnosed, not all therapies work for everyone. The best thing to do is stay positive and make sure you find the right rheumatologist, who clearly communicates with you.
So when you are looking for a new doctor, keep these questions in mind to help choose the right doctor for you.
- Does this doctor have experience in diagnosing and treating RA? Getting an early diagnosis is important for treatment success.
- What is this doctor's current awareness of RA research advances and the latest studies?
- Is it easy to get in touch with this doctor? Will your phone calls be returned in a timely manner?
- Will this doctor be your advocate with your insurance company if you are refused coverage for certain procedures or recommended medications?
- Is the office staff professional and efficient?
When you find your doctor:
- Be involved in your care. Patients with chronic diseases like RA who are well informed and involved in their own care tend to have better results than patients who are more passive. Remember-your doctor is your partner in care and needs your input as much as you need his or hers!
- Take time before appointments to think about your expectations for that visit and your overall treatment goals. Then communicate them clearly to your doctor and ask what his or her treatment goals are for you.
- Keep a journal of how you have been feeling since your last visit. Make note of particularly worse or better days for tracking your treatment performance. Consider tracking your pain and stiffness levels daily.
What I Did When I Was Diagnosed
Wanda, from New Jersey, living with RA for more than 9 years
"I was diagnosed about nine years ago. At first, I had a few flare-ups, but at that point I didn't know that they were flare-ups. They were treated like tendinitis. And then one year, it got really bad. I woke up and I felt I was almost crippled. I couldn't walk, and I was in a lot of pain, and that's when I went to see a rheumatologist.
Because I didn't know anything about it, the fear was just overwhelming. But I went to the doctor. I got on medication. I followed his instructions.
Because I've educated myself more, I'm able to know that this is something that I can address, I can fight it, regardless of whether there's no cure or not. It's something I can actually live with.
I have four daughters, and they keep me pretty busy. I really don't try to think too much of the negative aspects of it."
Register now and watch the full show
Register to view all the episodes of New Way RA™, a new talk show with experts and advice for those living with rheumatoid arthritis (RA). Also, receive articles and tips, and sign up for a free DVD of the show.
Download a transcript of this video segment*
*Requires Adobe® Reader®.
Click here to download.
Nutrition & RA
We've all heard that saying, "You are what you eat." Well, that saying turns out to be especially true for people with rheumatoid arthritis (RA). Not eating right may cause weight gain and may lead to fatigue. Being overweight, in turn, aggravates RA symptoms by increasing stress on painful joints. Eating healthy may increase energy and stimulate weight loss, both of which are important issues for people with RA. Even a relatively small decrease in weight may:
- Decrease pain in weight-bearing joints.
- Increase mobility and energy.
- Decrease fatigue.
- Improve self-image.
- Increase ability to exercise.
- Improve balance, reducing the risk of falls.
Speak with your doctor (or ask for a referral to a registered dietitian) for advice about healthful eating and the right plan for you.
Blueberry Blast Smoothie
Ingredients
1/2 cup nonfat milk
1/2 cup plain nonfat yogurt
1 cup frozen unsweetened blueberries
1 teaspoon honey
Preparation
Put all the ingredients into a blender and process until smooth.
Nutrition Information
Makes 1 serving.
Per serving: calories 195; total fat 1 g (sat fat 0 g, mono fat 0 g, poly fat 0 g); protein 10 g; carb 40 g; fiber 4 g; cholesterol 5 mg; sodium 134 mg.
Excellent source of calcium, vitamin A, vitamin C, and vitamin K.
Good source of fiber, manganese, phosphorus, riboflavin, and vitamin D.
Chickpea and Spinach Salad With Cumin Dressing
Ingredients
One 15.5-ounce can of chickpeas, preferably low-sodium, drained and rinsed
2 tablespoons fresh chopped flat-leaf parsley
1/4 cup diced red onion
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1/4 teaspoon finely grated lemon zest
3/4 teaspoon ground cumin
Pinch of cayenne pepper
Salt and freshly ground black pepper to taste
3 tablespoons plain nonfat yogurt
1 tablespoon orange juice
1/4 teaspoon finely grated orange zest
1/4 teaspoon honey
2 ounces baby spinach leaves (about 2 cups lightly packed)
1 tablespoon coarsely chopped fresh mint
Preparation
In a medium bowl, combine the chickpeas, parsley, and onion. In a small bowl, whisk together the oil, lemon juice and zest, cumin, cayenne, salt, and black pepper. Pour the dressing over the chickpea mixture and toss to coat evenly. In another small bowl, stir together the yogurt, orange juice and zest, and honey.
Serve the chickpea salad over a bed of spinach leaves. Top with the yogurt sauce and garnish with the mint.
Nutrition Information
Makes 4 servings.
Serving size: 1/2 cup chickpea salad, 1/2 cup spinach, and 1 tablespoon yogurt sauce.
Per serving: calories 175; total fat 9 g (sat fat 1 g, mono fat 5.5 g, poly fat 1.5 g); protein 6 g; carb 20 g; fiber 5 g; cholesterol 0 mg; and sodium 147 mg.
Excellent source of fiber, vitamin C, vitamin K.
Good source of iron and vitamin A.
Honey Mustard Salmon
Ingredients
Cooking spray
1/4 cup Dijon mustard, preferably whole grain
2 tablespoons honey
Four 6-ounce salmon fillets
Preparation
Preheat the oven to 350°F. Spray a baking sheet with cooking spray.
In a small bowl, mix together the mustard and honey.
Place the salmon fillets onto the baking sheet and spoon the honey-mustard mixture generously over each fillet. Bake in the oven for 10 minutes for each inch of thickness (eg, 20 minutes for 2 inches) or until desired.
Nutrition Information
Makes 4 servings:
Serving size: 1 salmon fillet
Per serving: calories 290; total fat 11 g (sat fat 1.7 g, mono fat 3.6 g, poly fat 4.3 g); protein 34 g; carb 12 g; fiber 0 g; cholesterol 95 mg; sodium 440 mg.
Excellent source of copper, molybdenum, niacin, pantothenic acid, phosphorus, potassium, protein, riboflavin, selenium, thiamine, vitamin B6, vitamin B12.
Good source of folate and magnesium.
Creamy Ginger-Sesame Sauce
This sauce makes a fantastic dip for crisp raw vegetables, especially Asian vegetables like snow peas. It will keep for 3 days in an airtight container in the refrigerator. Ingredients
1/2 cup plain nonfat yogurt or 6 tablespoons plain Greek-style nonfat yogurt
2 tablespoons canola mayonnaise
1 1/2 tablespoons peeled and grated fresh ginger
1 teaspoon toasted sesame oil
1 teaspoon low-sodium soy sauce
Preparation
If using regular yogurt, place the yogurt in a strainer lined with a paper towel. Set the strainer over a bowl and let drain and thicken for 30 minutes.
Place the drained or Greek-style yogurt in a small bowl. Add the mayonnaise, ginger, sesame oil, and soy sauce and whisk until smooth.
Nutrition Information
Makes about 2/3 cup.
Serving size: about 1 1/2 tablespoons.
Per serving: calories 50; total fat 4.5 g (sat fat 0.5 g, mono fat 0 g, poly fat 0 g); protein 1 g; carb 2 g; fiber 0 g; cholesterol 2 mg; and sodium 71 mg.
Foods to Choose
What does eating healthy mean? When you have rheumatoid arthritis (RA), you want to eat foods that may help you feel your best, not slow you down. So choose a variety of nutrient-rich and delicious foods.
- Fill your plate mainly with plant-based foods, like fruits, vegetables, beans, nuts, seeds, and whole grains. They have important vitamins and minerals, in addition to fiber and antioxidants.
- Choose fresh, frozen, or low-sodium canned vegetables and fruit. Just make sure frozen and canned varieties contain no added sugar or sauces.
- Choose whole grain breads, pastas, and cereals instead of refined. Whole grains have valuable antioxidants, fiber, and minerals that are stripped out of refined grains.
- Choose low-fat or nonfat milk and dairy products like yogurt. And go for fish, skinless poultry and lean meats instead of high-fat meats.
Register now and watch the full show
Register to view the full episode of New Way RA™, a new talk show with experts and advice for those living with rheumatoid arthritis (RA). Also, receive articles and tips, and sign up for a free DVD of the show.
Download a transcript of this video segment*
*Requires Adobe® Reader®.
Click here to download.
Relationships: Family & Friends
In life, we have many relationships and take on many roles: mother or father, wife or husband, sibling and friend, bedtime reader, tennis partner, book club member, community leader, and dozens more.
Before you had rheumatoid arthritis (RA), playing these roles was second nature. But now you have a chronic illness that often may be painful and tiring, and may challenge your ability to be all things to everyone in your life.
You may wonder:
- How can I keep up with my kids?
- Will people resent me for asking for help too often?
- Will my friends slow down for me?
- Is my tennis playing over?
- How can I keep up with work demands?
These worries, while common and understandable, can be calmed. You don't have to handle living with rheumatoid arthritis (RA) alone. Friends, family, and others with rheumatoid disease may be able to help.
When you have more people on your side to support you emotionally and physically, you may find new strength when dealing with your RA. Below are some tips you can use to stay connected to the people in your support network without the fear of alienating them.
Friends
Instead of feeling left out of get-togethers that are centered on alcohol or strenuous activity, suggest alternatives that are fun for everyone. Maybe you won't be up for meeting for swing dancing on Saturday night; but Sunday brunch or poker night could be a great way to keep up.
Husbands and Wives
Chronic illness can bring a couple closer together or drive them apart. Research has found that a healthy marriage may keep you in good health. Here are some tips to keeping a marriage, and a person with RA, strong:
- Communication and empathy. Talk with each other about what is good in your marriage and how RA might affect it. Frustration, anger, sadness, and fear should be talked about, not kept within. Think about joining a support group to learn how others cope.
- Fun time. Have fun together. Schedule time for each other, whether it's date night or simply not forgetting to do the things you enjoy.
My Wife
Tom, from Connecticut, husband of Esther, who has been living with RA for more than 10 years
"I really didn't understand much about RA or any kind of arthritis. I thought it was something that old people had and faded away with. But with Esther, I discovered that you don't have to be very old to have it.
In the beginning, I don't think I was too supportive, actually, because I didn't know what I was called to be doing ... but I became supportive. We're going on our 26th year of marriage this year.
There were some physical tasks that I would have to take on in Esther's place, and that just kind of came naturally. Our kids were very supportive, too. They love their mother and fill in as required. But again, she's such a capable woman and so those instances could be considered few and far between.
She's a real self-starter and that's helped her . . .that's kept her going."
Children as Caregivers
When you have rheumatoid arthritis (RA), your friends and family will support you. And when you're a parent with RA, your children will likely help care for you, as well. Although this may be a challenging new role for a child, it can also be a growth experience-and a time of bonding for both of you. Consider the following tips to guide you and help you enjoy this new parent-child dynamic:
Be active in their lives
Playing goalie or pitcher might not be your go-to activity with your child when you have RA. Think about a favorite board game or computer game, or plan a Saturday afternoon at the movies. Daddy, Uncle Ronnie or cool Aunt Lisa can lace up and hit the field. In addition to still having fun with your child, it's important to talk with him or her about your condition-what RA is and how you are treating it. This can be a great learning period for children to understand challenges-and that your condition can be dealt with.
Chores to choose from
Every child knows chores are part of life. When taking on new ones, children should do what's appropriate for their age. A ten-year-old boy might feel more comfortable doing extra dish duty than putting Mommy's hair in a ponytail.
Look for signs of stress
Concern for you, plus new responsibilities, might create stress for a child. Headaches, an upset stomach, and sleeplessness could be signals that your child is taking on too much. Children need to know there are others to turn to, and that although you love everything they do for you, they need to enjoy themselves and know when to say "when!"
Register now and watch the full show
Register to view the full episode of New Way RA™, a new talk show with experts and advice for those living with rheumatoid arthritis (RA). Also, receive articles and tips, and sign up for a free DVD of the show.
Download a transcript of this video segment*
*Requires Adobe® Reader®.
Click here to download.
The Power of Exercise
The benefits of exercise for people with rheumatoid arthritis (RA) are numerous. Exercise may help with:
- Decreasing joint pain and stiffness.
- Increasing the strength of muscles that support joints.
- Improving joint and muscle mobility and flexibility.
- Boosting psychological health.
- Reducing the risk of other health problems, such as diabetes and heart disease.
- Controlling weight (especially important for people with RA).
Before beginning any exercise program, though, talk with your doctor or physical therapist to find out the best program for you. For example, if your affected joints are in your upper body, some exercises may be off limits.
Remember, you are the expert on you, and you are the best judge of your limitations and your abilities, so pay attention to your body when deciding on an appropriate exercise program. In any case, start slowly by doing whatever activities you can, and then gradually increase your exercise program as you grow stronger and your endurance improves.
Swimming Lessons
Esther, from Connecticut, living with RA for more than 10 years
"I love to swim. I've been swimming for 26 years, 5 days a week and it's just been the best thing.
I would encourage anyone with RA to swim if they could. I'd be much worse off if I didn't. I swim laps every day, and I make lots of friends in the pool, too. It's a very symmetrical exercise, so it's great for RA.
And when it gets boring, I've added flippers, I've added hand paddles. I try to do a little more, go a little faster. So it's really a blessing to me to be able to swim.
I still have a dream to this day that I'm going to find a bike that I can ride because I grew up on a bike, and it was really great for my knees. I was always on my bike. So, that was probably the one sore spot that used to bother me with my kids, that I couldn't do that. But they understood perfectly. So you just find other ways to do things. We camp!"
The Right Exercises for You
When you have rheumatoid arthritis (RA), work with your doctor or physical therapist to determine if there is an appropriate exercise program that can be developed for you.
Your program may include:
- Stretching exercises that increase flexibility to keep joints moving freely.
- Aerobic exercises that boost heart and lung strength.
- Strengthening exercises that strengthen the muscles that stabilize your joints.
What are the right exercises for you? Exercise can be as simple as light stretching or include additional aerobic and strengthening exercises. It all depends on your individual situation.
For starters, you may want to begin with stretching.
Stretching
What's the opposite of stiffness? Flexibility! Stretching may help to reduce daily (especially morning) joint stiffness and may improve range of motion and flexibility. Try a few stretches before, during, and after doing other exercises. Yoga involves a lot of stretching, but even reaching for your toes, the sky, or both may make you feel better and can easily be done from a seated position.
Also, keep in mind that almost anyone with RA may benefits from water exercise. Water helps support the body, reducing stress on your joints. Many people also find walking to be beneficial.
For people who, along with their doctor or physical therapist, feel that additional exercise is appropriate, aerobic and strengthening exercise may also be helpful.
Aerobic
Exertion-but not exhaustion! Aerobic exercise gets your heart pumping and lungs expanding, spreading oxygen throughout the body and converting it to energy. Aerobic exercise may improve metabolism and mood, and increase energy and stamina. Try aquatic exercise, cycling, swimming, or walking.
Strengthening
Stabilize with strength! This type of exercise works on your muscle strength, helping to keep bones and joints properly positioned. It may also increase bone density, reducing the risk of fracture. Try lifting a medicine ball or standing in a warm pool and pushing against the water in a slow, controlled manner. Easy, slow repetitions are key for this type of exercise, so avoid sudden movements or overexertion.
Register now and watch the full show
Register to view the full episode of New Way RA™, a new talk show with experts and advice for those living with rheumatoid arthritis (RA). Also, receive articles and tips, and sign up for a free DVD of the show.
Download a transcript of this video segment*
*Requires Adobe® Reader®.
Click here to download.
Working With RA
Control your RA, don't let RA control you!
Balancing the demands of rheumatoid arthritis (RA) with job responsibilities can be tough, but with careful management you may continue to work productively. Involve your healthcare team and consider consulting with an occupational therapist, a health professional trained to help you maximize your level of functionality and independence.
Efficient work-environment tips:
- Rearrange your work area so that physical tasks such as lifting, reaching, carrying, and walking are minimized.
- Cut down on or stop doing activities that aggravate your condition, where possible.
- Select a chair and keyboard that minimize stress to your joints.
- Use document holders, which let you hold materials at eye level instead of having to bend forward or look down at your desk.
- Avoid doing the same activity for too long to reduce strain on your joints.
- Keep assistive devices (for example, electric staplers) at your workplace, which will help protect your joints and help you conserve energy.
- Pace yourself so you don't become exhausted. Some employers allow flexible hours or working from home; see if these options are available at your workplace
- Know when your energy levels are at their peak and schedule your most important tasks to coincide with these times. Make sure to get enough rest by keeping a regular bedtime schedule. A positive attitude also goes a long way toward helping you remain active in your workplace longer.
Work and Illness
Joyce, from Washington, DC, living with RA for more than 15 years
"I think RA affected my work career because I was tired, I mean severe fatigue. I was so focused on feeling better that I kind of lost interest in work. Not until people at work finally understood that I was dealing with chronic pain, did attitudes eventually change.
I told my colleagues right away because I knew that there was going to be some limit in what I was capable of doing. So I had no choice but to tell them right away.
If I had to give someone advice on how to deal with [RA] in the workplace, I would say that you really do have to pace yourself. It's very important to get enough rest. Understand your limitations and talk to your supervisors and coworkers to let them know that this is the illness that you have.
My boss and colleagues initially, I think, as with everyone else, didn't understand the severity. The pain aspect is what people have a hard time with, particularly when you come to work and you're feeling fine . . . you know, you're laughing, joking, talking. And then two hours later, it's like, oh, my knee is hurting, I can't do this, I can't do that-it's just that quick. It took them a while to understand that I'm not faking.
But with the information I gave them, they learned that this is the course of the disease."
Talking With Your Employer About RA
It's natural to worry about discussing rheumatoid arthritis (RA) with your employer. Some people decide not to talk about it because it doesn't affect their ability to do their jobs or the way the work or because they fear discrimination, an increase in insurance premiums, or loss of promotion opportunities.
Others decide to discuss their RA with their employers because it is affecting their performance. Sometimes they want to request some kind of change in how they work, such as using an assistive device, making a more flexible schedule, or adjusting their responsibilities. Employers cannot make those changes without your request, and that requires disclosure.
When you talk with your employer, consider the following:
- If you need adjustments in order to work more productively, be prepared with some suggestions for how this could be accomplished when you discuss it with your employer.
- Research your condition and what you may need, so that you can be informed and clear about the facts when you ask for changes because of your RA. Some of these accommodations are tax deductible.
- Consider discussing your condition with coworkers. They might feel you won't be able to work on shared projects or physically challenging tasks. If they know what your strengths and limits are, this will minimize any unspoken concerns. It will also prevent them from coming to their own conclusions, which might be untrue and harmful.
Finally, if you find that you aren't getting the support or changes that you need to continue to work successfully, the Americans with Disabilities Act (ADA) offers protections to your rights in the workplace under certain conditions. Visit www.ada.gov or call 800-514-0301 (voice), 800-514-0383 (TTY).
Register now and watch the full show
Register to view the full episode of New Way RA™, a new talk show with experts and advice for those living with rheumatoid arthritis (RA). Also, receive articles and tips, and sign up for a free DVD of the show.
Download a transcript of this video segment*
*Requires Adobe® Reader®.
Click here to download.
New Way RA™: A New Beginning
After watching this show, we hope you have come away with helpful advice, a renewed spirit, and a fresh way to approach rheumatoid arthritis (RA). Please enjoy the following summary of the insights, tips, and inspiring stories we shared on New Way RA™.
- As W. Hayes Wilson, M.D., explained, each person's experience with RA is different. An ongoing conversation with your doctor can help you find the right treatment.
- A good meal goes a long way. So does a great Blueberry Blast Smoothie. The food choices and recipes of Ellie Krieger, M.S., R.D., are a great way to stay healthy.
- Talk about RA with friends, family, or even a support group. You can feel connected and find strength in sharing and listening to the experiences of others.
- A positive "can do" attitude may help. Just listen to Real People, Real Stories for a refreshing look at what people with RA can do.
- Exercise. You may increase strength, reduce joint pain, and you may even feel a boost in your psychological health.
- One of the most important things someone living and working with RA can have is flexibility in the workplace-an environment with flexible schedules and understanding coworkers. Talking to your employer may help.
Helpful Resources for Rheumatoid Arthritis (RA)
If you'd like to learn more about the topics discussed in New Way RA™, below is a list of resources that can provide additional useful information about RA.
Arthritis Foundation
PO Box 7669
Atlanta, GA 30357-0669
www.arthritis.org
CreakyJoints, Inc. Seth D. Ginsberg, Cofounder and President 515 North Midland Avenue Upper Nyack, NY 10960 (845) 348-0400 www.creakyjoints.org
Mayo Clinic www.mayoclinic.com
Americans with Disabilities Act www.ada.gov
Register now and watch the full show
Register to view the full episode of New Way RA™, a new talk show with experts and advice for those living with rheumatoid arthritis (RA). Also, receive articles and tips, and sign up for a free DVD of the show.
Download a transcript of this video segment*
*Requires Adobe® Reader®.
Click here to download.