These days few medical experts would dispute the mind-body connection. Whether rheumatoid arthritis pain is affected by the ability to control emotions was recently studied by a team of scientists, including Arthritis Foundation grant recipients. The researchers discovered that an individuals ability to bounce back from a bad mood affected how they experienced arthritis pain.
Ninety four Rheumatoid Arthritis sufferers were involved in the study. They made entries in a diary at the end of each day measuring a range from happy to blue feelings using the Positive and Negative Affect Schedule (PANAS). Each person indicated to what extent they experienced 20 different feelings and a rheumatologist recorded their disease severity variables during an examination. At the end of the day, the researchers reviewed the diaries and analyzed how the RA patients moods influenced their pain.
The scientists determined that recovering toward average (or better) from a bad mood corresponded with diminished pain levels. In a similar vein, those subjects who were filled with good feelings on one day had lower levels of pain the next.
So, what does this mean for people with Rheumatoid Arthritis? The study suggests that pain from RA may be lessened with an optimistic attitude. Thats not easy when youre suffering, but there are proven ways to boost mood.
HOW TO BUMP UP YOUR CONTENTMENTSee the glass half-full. Remind yourself at least three times a day of what is right in your life, suggests Dan Baker, PhD, director of the Life Enhancement Program at Canyon Ranch in Tucson, Ariz. It may be easy when you have arthritis to say, I hate my life and body, but when you practice appreciation, you shape a more positive perspective. Let go. Any time youre blaming yourself or others for something, let go of it mid-thought, suggests Jacob Teitelbaum, MD, director of the Annapolis Research Center for Effective Fibromyalgia Therapy in Maryland. As soon as you give up blame, you can create what you want. Divert yourself. When you get caught up in a hobby or in a great conversation with someone you love you forget about pain and engage your brain.Exercise. It has terrific mood- and energy-boosting benefits. According to Harvard psychiatrist John J. Ratey, M.D., author of Shadow Syndromes, a book on subtle mood busters, a single workout can raise your brain's levels of the antidepressant chemicals dopamine, serotonin and norepinephrine. And several studies, including one at Duke University, have found that, at least for some people, regular exercise--even brisk walking--can combat depression as effectively as taking certain medications.
Eat a healthy breakfast. Beginning your day with protein, complex carbs and fiber not only fuels your morning, it helps keep your blood sugar steady all day--meaning you won't launch into that pre-lunch irritability in mid-morning.Sleep. Too little shut eye will bring down your mood. A recent study at Duke University in Durham, N.C., showed that many people can get a better night's sleep just by improving their habits, doing such things as sticking to a regular bedtime and waking schedule and not watching TV in bed.Be a social butterfly. Just hanging out with friends can provide an instant pickup. Not only is this enjoyable, research has also shown that people with more social support are healthier, have better-functioning immune systems, even live longer.Take a relaxation break. You don't have to go to an ashram and contemplate your chakras to lower your stress levels or increase your sense of well-being. Simply, turn the lights down low, put on some soft music, and sit back in a comfortable chair for half an hour. Or go for a long, not-too-strenuous walk in a natural setting. You could even try 20 minutes of simple "counting" meditation: Sit up straight, close your eyes, and count each breath as it comes. Whenever your mind wanders or you lose count, start again. It's remarkably effective, and there's virtually no way to do it wrong.Breath. Deep breathing is one of the fastest tension busters around, lowering levels of hormones such as adrenaline and cortisol and, according to one Harvard researcher, reducing feelings of depression.Robin Westen is ThirdAges medical reporter. Check for her daily updates. She is the author of Relationship Repair.See what others have to say about this story or leave a comment of your own.
