TOP TIPS ON HOW TO MANAGE ARTHRITIS PAIN…

5 top tips on how to manage arthritis from your home from consultant orthopaedic surgeon Mr Faisal Hussain from BMI The Priory and BMI The Edgbaston hospitals.

Mr Hussain explains that ‘more than 10 million people in the UK are living with arthritis.‘ His five top tips to improve your health and quality of life, allowing you to live better with arthritis are :

1. Keep Active

2. Get a good night’s sleep

3. Look after your mental well-being

4. Eat for health

5. Maintain a healthy weight

For a more detailed description of how to manage the above tips go to the BMI website here.

Everyday Health say some lifestyle changes can help you manage pain and they include the same tips as above but also say Get vitamin C. Studies have shown that vitamin C may be helpful in managing inflammation in the body. So dig into an orange or pour yourself a glass of grapefruit juice each day.

They also say Avoid alcohol. Don’t medicate yourself with alcohol to manage pain; it will only create more problems, and add calories to your diet.

Healthline suggest trying hot and cold therapy (details on this on their website), try acupuncture or meditation and include the right fatty acids for your diet. Everyone needs omega-3 fatty acids in their diet for optimum health. These fats also help your arthritis. Fish oil supplements, which are high in omega-3s, have been shown to reduce joint stiffness and pain. Also try adding turmeric to your recipes.

Another tip is to get a massage. According to the Arthritis Foundation, regular massaging of arthritic joints can help reduce pain and stiffness and improve your range of motion. Work with a physical therapist to learn self-massage, or schedule appointments with a massage therapist regularly.

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COULD THIS BE TRUE (BLOGGERS)?…

I don’t know about you my blogging friends but I have to disagree with this quote from Samule Johnson…

‘No one but a blockhead writes,
except for money’.
Samule Johnson

What about for pleasure and companionship? or does this poem describe us all?

Faceless, nameless people.
Anonymous surfers of the net.
Like unseen butterflies flitting from site to site,
Gathering information nectar,
Collecting idea’s,
Browsing the work of others,
Reading, viewing, scanning, clicking,
Enjoying the sites that adorn the internet
Like flowers in a global garden…

Anonymous

Here is a lovely poem about the friendships we make with our online friends.

My husband has finally gone to work
My children have finished their play
they’ve gone to bed their stories read
Now it’s my time of day.

I’ve had one of those days
you know what I mean
so I sit back and relax
and turn on my screen.

I’ll talk to all my friends
who know just what to say
to make my stresses go
and my troubles fade away.

My friends you’re always there for me
whenever I feel blue
and though we’ve never met before
I know our friendships true.

And although we haven’t been friends for long
in this short time it seems
we shared so many things already
our hopes, our fears, our dreams.

We come from different walks of life
but we share a common bond
and it’s time to say that of all of you
I’ve grown so very fond.

So thank you friends for being there
whenever I’ve needed you
I know you’re always there for me
and you know I’m there for you.
by Miasartiff
Read more at: http://www.netpoets.com/poems/cyberfriend/0999001.htm © netpoets.com

SLEEP SUNDAY, LET’S TALK ABOUT SLEEP AND PILLOW SPRAYS…

Let’s talk about sleep and the use of pillow sprays this Sunday. My top 5 calming pillow sprays for a peaceful night’s sleep are-

1. Grass & Co CALM Pillow Spray 50 ml – £17.50 this pillow spray contains Distilled Aqua, Anthemis nobilis (Chamomile Essential Oil), Rosmarinus Officinalis (Rosemary Essential Oil),  Limon (Lemon Essential Oil) Organic Alcohol, D-Limonene. It is 100% Natural. THC & Toxin-Free, (as recommended by netdoctor). A CALM Pillow Spray balances the comforting aromatherapy scents of luxurious Lemon, relaxing Rosemary and calming Chamomile to quieten your mind and soothe you to your sleepy place. Awake feeling calmed. Mist onto your pillow and bed linen to bring calm, peace and tranquility to your bedtime ritual. This is my favourite pillow spray at the moment. When I wake up in the night ( which I often do) I reach for the spray and soon find myself feeling relaxed and calm.

2. This Works Deep Sleep Pillow Spray 75 ml – £19.50 this pillow spray contains Fragrance mixture (Linalool; Linalyl Acetate; Vetiverols; Ocimene; Caryophyllene; Terpentine-4-ol; beta-Pinene; d-Limonene; 1-Octen-3-yl acetate; Geraniol). They say ‘Get a great night’s sleep with our best-selling deep sleep pillow spray. Proven to help you fall asleep faster and wake feeling more refreshed. Use at bedtime to help reduce sleep anxiety and improve sleep quality. Award-winning natural, aromatherapeutic Superblend of Lavender, Vetivert and Camomile calms both mind and body, soothing you to sleep.’ This is my second choice as I just adore lavender and in this particular spray it has a lovely strong smell of it.

3. M&S Collection Pillow Sleep Spray 200 ml – £6.50 it contains Aqua, propylene glycol, phenoxyethanol, peg-40 hydrogenated castor oil, ethylhexylglycerin, lavandula angustifolia oil, disodium edta, and denatonium benzoate. In their wordsCreate a calming atmosphere at bedtime with our aromatic pillow spray. From our Body and Soul collection, the spray helps to bring feelings of tranquillity and sleepiness to your bedroom. Spray it onto your pillow at the end of the day and relax into a dreamy slumber. This is my afternoon rest pillow spray to help me just rest and relax for an hour. It works for me.

4. Neon Organics Perfect Night’s Sleep Pillow Mist 5 ml – £8 the ingredients in this spray is 100% natural fragrances. Their words ‘this really special complex blend using only 100% natural fragrances with 14 of the purest possible dreamy essential oils including English lavender, chamomile & patchouli plus little touches of other perfectly chosen natural essential oils expertly blended to help you relax and prepare for sleep. Use the Pillow Mist for maximum quality and quantity of zzz’s’. This is a great size to pop in your bag for a weekend break.

5. L’Occitane En Provence Relaxing Pillow Mist 100 ml – £19.00 Made with essential oils, this mist creates a calming atmosphere that promotes relaxation and well-being. I was given a sample size of this in a gift with other products and felt I had a good night’s sleep but probably needed to try it for a lot longer but the smell makes you feel relaxed straight away.

SLEEP SUNDAY – LETS TALK ABOUT SLEEP AND FIBROMYALGIA IN PARTICULAR…

Another week has flown by and its time for my Sleep Sunday – Let’s Talk About Sleep post here on my Back Pain Blog. 

I am a member of a group called MyFibroTeam which I have to admit I do not sit and read their articles on a regular basis. However, I have never deleted any of their emails so I decided to sit and read through all the links they had sent me. I came across this article on Fibromyalgia and Insomnia which I thought was perfect for this weeks post after my article yesterday on fibro flare-ups.

MyFibroTeam is the social network for those living with fibromyalgia. You get the emotional support you need from others like you and gain practical advice and insights on managing treatment or therapies for fibromyalgia. MyFibroTeam is the only social network where you can truly connect, make real friendships, and share daily ups and downs in a judgement-free place. It is certainly somewhere I will now be visiting on a regular basis. Some members have given their personal tips for a good nights sleep. 

According to MyFibroTeam members report that chronic lack of sleep exacerbates pain, fatigue, and other symptoms, including head and neck pain: Tenderness and sensitivity around the head, neck and ears, sparks lots of conversation on MyFibroTeam.

“I can’t put any pressure at the base of my skull so I have to sleep on very flat pillows,” reported one member. Others use “pillows that fit the curve of their necks,” or “three under the knees and feet.” One woman said her bed feels like “laying on bricks. “I sleep better in my recliner,” she added.

Some MyFibroTeam members report excessive sweating during sleep. “Every night, my T-shirts are drenched,” wrote one member. Another uses “towels on top of the sheets.” One member said her night sweats became “less frequent” after buying “cooling pillows and a weightless blanket.” This is definitely something I will cover in another post.

Sleep apnea: Members who snore loudly or feel tired the next day have gotten tested for sleep apnea, a condition which causes breathing to stop and start throughout the night. “I was waking up every three hours and getting just 20 minutes of a deep sleep,” shared one member. “After being diagnosed and treated for sleep apnea, I now sleep eight hours a night. I feel great, have energy, and no pain, headache, or tiredness.” Your doctor can order a sleep study to diagnose the disorder.

Restless Legs Syndrome (RLS): Members also report having this sleep disorder, which involves involuntary leg movements. “Muscle relaxers really helped my excruciating spasms, back pain, and insomnia,” shared one man. Another member said: “Flexeril (Cyclobenzaprine) helps a little but the heating pad is really my best friend.”

After reading the above symptoms which so many Fibro sufferers have to deal with its no surprise that many of us have difficulty in sleeping. Of course, I am sure most of us would have tried over the counter prescriptions like Nytol/ Herbal Sleep Supplements or melatonin and prescription medications like Amitriptyline and Nortriptyline which seem to work for a while then wear off.

The latest trend for helping you sleep iMedical marijuana : Cannabis and cannabidiol (CBD), used alone or in combination with other remedies (prescribed by their doctors), which MyFibroTeam says have helped many members manage fibro insomnia. “I’ve been using CBD oil for three months. The pain is much better and I’m finally sleeping at night,” said one woman. Others report that cannabis helps them fall asleep, but not stay asleep. “I chew one gummy and get about three hours of sleep, max,” explained another member.

I’d love to hear from any fibro sufferer if this really does help with their sleep. 

I am trying different pillow sprays at the moment and I am having great success with one in particular called Ease by Grass & Co which has orange, eucalyptus and ginger in it. I will write an article on the different pillow sprays next Sleep Sunday as I feel this could be the way forward for many of us without having to rely on medication to help us sleep.