To live with chronic pains and fatigues associated with lupus can mostly take a toll on your mental and physical health. Several tips help people suffering from lupus to cope with it effectively and here are a few among them.
Exercise Regularly
Regular exercise can keep the lupus patients moving, which helps in delaying and preventing the disabilities associated with it. It is often helpful in reducing fatigue and also helps to boost your mood by releasing endorphins that interact with the receptors of the brain to reduce sensitivity to pain and also to lower the rates of depression.
It is always the best to discuss with a doctor before beginning your exercise plan as they can assess several factors of your body like strength, flexibility, balance, etc. Well-balanced exercise plans help in working on the upper and lower muscles of your body as well as the core muscles. Making sure that you do some kind of physical activity every day, even though you are only doing light exercises, can help to lessen the symptoms of lupus to a great extent.
Maintain a Healthy Diet
There is no such thing as a perfect diet for lupus, but it is very vital to maintain a balanced and varied diet which mostly includes plenty of vegetables, fruits, and whole grains. It should also include an average amount of poultry, meat, and fish.
Higher intake of omega3 fatty acids helps to aid for better sleep and also to reduce depressive symptoms for lupus patients. This component is mainly found in fishes, nuts, and seeds and helps in having an anti-inflammatory effect on the patient’s body.
Vitamin D has a major role in the health of the bone and the immune system and can be acquired during exposure to UV light. It can also be obtained through foods that are rich in vitamin D and also through supplements.
Since lupus patients are advised to limit their exposure to sunlight, it is always better and safe to take supplements for vitamin D.
Even though the consumption of moderate levels of alcohol doesn’t seem to be a problem for people having lupus, it can reduce the effect of certain medications that are used for lupus.
Anti-inflammatory drugs like ibuprofen, celecoxib, aspirin, and naproxen are most commonly associated with stomach ulcers and bleeding. The overall risk to develop ulcers or internal bleedings increases greatly with the consumption of alcohol.
Corticosteroids mimic hormones like cortisol are mostly prescribed for reducing inflammation which, in turn, helps in regulating the immune system and reducing the symptoms such as pain, tenderness, warmth, and tenderness that are caused due to inflammation.
Limit the Exposure to Sunlight
Photosensitivity is a common problem faced by lupus patients as excessive exposure to sunlight results in triggering the flares of lupus. Sensitivity to ultraviolet rays results in causing problems like rashes, fever, and joint pains. It can also cause several other symptoms in patients having systemic lupus.
Remain Stress-free
Remaining stressful can only increase the symptoms of lupus. Stress has a great effect on the immune system of the patient’s body. Lupus patients, while at the time of extreme stress, have worse symptoms that are very difficult to be coped up with.
Mindful Meditation can help patients suffering from lupus to focus their attention on the present. It can also create a sense of calm that can gradually help in reducing the intensity of the pain.
Sharing your experience with others during the meditation will help you feel less stressed.
Get Enough Rest
Inflammation in the body can be increased if you lack enough sleep. It can worsen the symptoms of fatigue, pain, depression and the inability to concentrate.
Avoid the use of devices that emits blue light before bedtime. This can include computers, televisions, tablets and smart-phones. Also, make sure that the temperature of your room is cool and dark.
Keeping the times at which you go to sleep consistently even on holidays and weekends can help you maintain a proper sleep cycle. Having comfortable mattresses, beds and pillows help you in getting good quality sleep, and the use of white noise machines in rooms can help to block the external sounds.
Make sure to manage your pain by taking necessary medications (if you have to) before bedtime to make you more relaxed to fall asleep. Consider taking warm baths before your bedtime and get a massage if you have pain.
Limiting naps during the day time can help to avoid its interference with the sleep-wake cycle of your body.
Watch Your Weight
Obesity is a common problem that occurs in people suffering from lupus, which is greatly linked to symptoms of depression in patients. Marinating a healthy mass index along with a healthy and balanced diet and physical activity can prevent depression in lupus patients.
