7 Holiday Tips for Those with Arthritis

Between the cold weather, the short days, and stress of holiday plans and obligations, this time of year can be stressful and difficult even for the healthiest of people.

Couple in the snow Holidays with a chronic condition can be easier if you let loved ones know how they can help you.
See
Coping with RA Fatigue Using Therapy and Emotional Support

But when you're managing the symptoms of arthritis on top of all this, you may feel tempted to just stay in bed for a few weeks.

See How Rheumatoid Arthritis Causes Fatigue

With a few simple measures, you can help bring holiday stress and sadness under control. These 7 tips can help you have a healthier, happier holiday season.

1. Seek support from others.

The best people to understand the challenges you face are others with arthritis. They can commiserate with your difficulties, share encouragement, and give you tips that come from their own experiences. Sometimes, just sharing that you've had a hard day and having someone respond, "I understand completely" can help you feel better.

Visit Arthritis-health's Forums to find this type of support.

As for friends and family, be honest with them—let them know how you may need extra help during the holidays. Tell your kids you need them to play quietly while you nap, or tell your spouse that he or she is in charge of dinner. Remember that your loved ones want to support you, they just may not know how.

See Coping with Chronic Fatigue in Rheumatoid Arthritis

If you are struggling with negative feelings and loss of motivation for weeks at a time, you may be experiencing depression. See your doctor or a mental health professional, who can help you put together a treatment plan. Depression is treatable, so seek help if you need it!

See Chronic Arthritis Pain and Depression

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2. Make time for sleep.

As busy as your days may be, make sure you stick to a sleep schedule that allows you to sleep 6 to 8 hours a night. Lack of sleep can make depression worse.

See Coping with Chronic Pain and Insomnia

If you have difficulty sleeping due to chronic pain, consider these unconventional sleep tips.

3. Treat yourself.

Sometimes when you're feeling down or stressed out, a small gesture of self-indulgence is just the thing you need to feel better and find the strength to reengage.

Consider these options for treating yourself:

  • Buy some new music or a new book and spend some time relaxing with it.
  • Plan a trip to a museum or concert, either by yourself or with a good friend.
  • Watch a movie on Netflix.
  • Schedule a massage.
  • Order your favorite take-out food for dinner.
  • Get a new cozy comforter or sheet set.

Read 11 Ways to Relieve Pain Naturally

4. Set boundaries.

In light of all the obligations at this time of year—buying and wrapping gifts, going to parties, preparing food—it's easy to feel completely overloaded. That's why it's so important to set limitations and realistic goals for what you can accomplish during the holidays.

Give some thought to what you can realistically do and still feel healthy. Focus on activities that make you happy. Then share those expectations with friends and family, so they understand what you can manage and what you may need to forgo or get help with.

This may mean that the outside light display doesn't get put up this year, or that your spouse takes charge of the holiday cards. That's OK. The point is to enjoy the holiday and stay in a good place physically and emotionally, not feel exhausted and burdened with obligations.

Man walking his dog Exercise not only improves your mood, but getting winter sun can help combat seasonal affective disorder (SAD). See 12 Ways to Cope with Chronic Pain and Depression

5. Keep moving and eat right.

When it's cold and dark outside, it can be all too tempting to stay inside, curled up on the couch and snacking on holiday treats. But inactivity will only make chronic pain and depression worse.

See Ways to Get Exercise When You Have Arthritis

Simple stretching exercises are easy to do at home, and a 30-minute walk on most days can keep you agile and energized. You can even break up the time by taking a 10-minute walk at lunchtime and a 20-minute walk after dinner. Or stay warm while you work out by going to the community pool for water aerobics.

See Water Therapy for Osteoarthritis

As for eating habits, it can be challenging to eat well this time of year. You can indulge in a few holiday treats if you're at a party or gathering. But on the non-party days, maintain good eating habits by getting lots of fruits and vegetables, plus lean protein, whole grains, and low-fat dairy.

See An Anti-Inflammatory Diet for Arthritis

6. Fight seasonal affective disorder (SAD).

One of the main reasons this time of year can cause depression and anxiety is because of the short winter days and lack of sunlight. Every year, these conditions trigger seasonal affective disorder (SAD) for many people.

See Chronic Arthritis Pain and Depression

Researchers still don't know exactly what causes SAD, but most think that the lack of sunlight affects our biological clocks and hormone levels. If you feel you are suffering from SAD, talk with your doctor.

See Treating Depression and Chronic Pain

These lifestyle changes can also help with symptoms:

  • Take a 10-15 minute walk in the morning.
  • Sit near a bright window with the blinds or shades open during the day.
  • Purchase a light therapy box.

7. Drink alcohol in moderation.

Alcohol and the buzz it provides may seem like it should alleviate stress and sadness, but it's actually a depressant. In fact, alcohol use can worsen depression and cause sleeping problems as well.

See Reducing the Risk of Pain and Depression

It's nice to have a glass a wine or "special" eggnog at a holiday party, just do so in moderation. Don’t be embarrassed about switching to something non-alcoholic, like juice or sparkling water with a lime.

Learn more:

3 Ways to Stay Active with Hip Arthritis This Winter

Have a Gout-Friendly Holiday

Post written by Carrie DeVries