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Stress and Rheumatoid Arthritis
Many studies have been done that show that stress significantly effects our health - and I'm not just talking about RA sufferers here. Stress effects the health of EVERYONE. Our bodies were designed to react to stress as a safety mechanism - that fight-or-flight response to danger or perceived threats. If you're facing down a bear, it's a great mechanism to have! It gets your heart pumping and adrenaline surging so you can "get out of there!" The problem is, our bodies react to even perceived threats the same way. Our fast-paced, always connected, plugged in, gotta-get-ahead society today is stressful. Do you often feel stressed out? Tense? Do you get tension headaches? Have trouble sleeping? Irritable? Are you an "emotional eater"? These are all symptoms of stress! Your body is trying to tell you something! Over time, a constant barrage of stress hormones in the body can cause a slew of health problems, including heart disease, diabetes, obesity, depression, etc. Stress and rheumatoid arthritis are interrelated too (see research below). As someone who suffers from rheumatoid arthritis, I’m sure I don’t have to tell you this. If you’re like me, you’ve probably noticed that whenever you have a major stressor in your life, you have a flair up. Even holidays can cause a flair up. My RA symptoms started the year my fourth child was born. I was a stay-at-home mom of two year-old triplets and along came a newborn. Talk about stress! Unfortunately, rheumatologists don’t talk about this phenomenon or offer ways of dealing with stress better or differently. There is actually plenty of research to support the claim that stress and rheumatoid arthritis are linked. It’s not all in your head! Stress is Your Body's Way of Saying Slow Down
Most of us know when we are stressed. Our bodies begin to exhibit symptoms such as: - Irritability
- Tension headaches
- Heart palpitations
- Inability to focus
- Rise in blood pressure
- Inability to sleep
- Lethargy
- Neck and shoulder pain
- Anxiety attacks
- Restlessness
These are just some of the symptoms related to stress. The good news is that there are some things that you can do to help manage your body's response to stress better! Give some of these a try: Simple Natural Stress Relievers
- Meditation. There are many, many different types of meditation, from guided meditations (The Chopra Center has some guided meditations you can download for free! http://www.chopra.com/library/guidedmeditations), to walking meditations, to mindfulness meditations, to transcendental meditation. No matter which type of meditation you choose, it will be great for stress management.
Below is a nice guided waterfall meditation with Deepak Chopra: Getting into a meditation routine - Exercise. Exercise releases feel-good endorphins in your brain and naturally alleviates stress. If you are not a regular exerciser, start out slow. Walking can create a wonderful and relaxed state of mind, and almost everyone can walk. Take a walk around the block several times a day, walk the neighbor's dog for them, walk laps around the mall, invest in a treadmill. Where you walk doesn't matter, as long as you get those feet moving. There are fitness channels on TV and loads of DVDs you can try too. These days, there are even great apps for your ipod or ipad that will help motivate you to get up and move. A little weight resistance and cardiovascular activity is all you need. You don't have to go crazy. Aim for 20-30 minutes a day. Even if you have to break up your workout into 10 minute sessions, that's okay.
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- Writing. Another way to release stress is to keep a daily journal. Write down your thoughts and feelings as a way to release the tension within. Another great idea is to write down stressful events, especially ones you are having trouble letting go of, on a piece of paper and then put it into an ashtray and burn it.
- Music. Music does calm the savage beast. Whether you are driving, at work or at home there is nothing that can alleviate stress more than soothing music. Whether it is classical, instrumental or sounds of the waves. Utilize this stress-relieving technique as often as you can.
Music and Stress - Yoga. There are many types of yoga, and they are all wonderful for you. I find yoga to be a great stress reliever. My personal favorite is Bikram yoga, which is done in a hot room. Hot yoga isn't for everyone - and Bikram is very intense (and it's 90 minutes long), but I just love it. If you're very symptomatic with RA, or brand new to yoga, try a gentle yoga class specifically designed for arthritis sufferers. Last I checked, my local YMCA had an arthritis yoga class - check to see what your local Y offers. Most yoga studios allow walk-ins for a minimal fee - usually between $15 and $20 per class. Why not try a few different classes in different yoga studios? You'll be able to see if there's one type of yoga that you like better than the others.
 - Positive Thinking. Changing how you approach life's little ups and downs can go a long way toward reducing your stress.
 Think Positively! Is Your Glass Half Full? - Aromatherapy. Aromatherapy has been used for thousands of years. There are many scents today that can help settle your nerves and evoke a calm sense of being.
Aromatherapy for Stress
Stress Related Sites
Stress and Rheumatoid Arthritis Research
Here are just a few studies I found regarding stress and rheumatoid arthritis: Effects of stress management on clinical outcomes in rheumatoid arthritis
Jerry C. Parker, Karen L. Smarr, Susan P. Buckelew, RenéE C. Stucky-ropp, John E. Hewett, Jane C. Johnson, Gail E. Wright, William S. Irvin, Sara E. Walker
Arthritis & Rheumatism. Volume 38, Issue 12 , Pages 1807 - 1818 Conclusion: The data indicated that stress management interventions are capable of producing important clinical benefits for persons with RA. Interpersonal stress, depression, and disease activity in rheumatoid arthritis and osteoarthritis patients.
Zautra, Alex J.; Burleson, Mary H.; Matt, Kathy S.; Roth, Sanford; Burrows, Lisa
Health Psychology. Vol 13(2), Mar 1994, 139-148. Conclusion: In the RA patients, the immune-stimulating hormones prolactin and estradiol were significantly positively correlated with interpersonal conflicts, depression, coping inefficacy, and clinician ratings of disease activity. The relation between stress and disease activity in rheumatoid arthritis
Bradley T. Thomason, Phillip J. Brantley, Glenn N. Jones, Herbert R. Dyer and Jed L. Morris
Journal of Behavioral Medicine. Volume 15, Number 2 / April, 1992, Pages 215-220 Conclusion. After controlling for disease severity and major stress, minor stress accounted for a significant amount of the variance in inflammation level. These results suggest that minor stress is associated with current disease activity in RA. Examination of changes in interpersonal stress as a factor in disease exacerbations among women with rheumatoid arthritis
Alex J. Zautra, Jeanne Hoffman, Phillip Potter, Kathleen S. Matt, David Yocum and Les Castro
Annals of Behavioral Medicine, Volume 19, Number 3 / September, 1997, Pages 279-286 Conclusion: Interpersonal stress appears to be associated with increases in disease activity among RA patients
For me, a big part of my success in dealing with RA has come from learning to ask for help when I need it, being open to learning new ways of dealing with everyday stress, and making time for myself.
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