It's difficult to predict when a flare-up may occur, but you may be able to reduce them if you know your triggers.

One of the most difficult things I have come across as I manage my arthritis symptoms is predicting the possibility of flare-ups. While I can’t always keep them from occurring, I have learned how to reduce my chances of having a flare-up.

Here are nine things I do to help me to keep arthritis flare-ups at bay.

Plan Ahead

I often think ahead because I know that my daily habits help me to manage my life with arthritis. I plan ahead in everything I do from shopping to being prepared for an upcoming event because I never know when fatigue and pain will take over.

Identify Triggers

I know how important it is to identify all the factors that trigger my flares. I know that certain foods prompt flares and so do stress and overdoing things. When I have a flare, I make note of what is happening at the time so I understand how to prevent flare-ups from happening in the first place.

Pace Myself

In the past, I overdid things when I was feeling good because I had so much to get done. I have learned that overdoing things only results in more pain and fatigue. Therefore, I focus on prioritizing, taking breaks and asking for help.

Keep Moving

I know that physical activity helps to relieve pain and minimize the potential for flare-ups. I try to walk as often as I can, usually daily and I go at my own pace. I also make other choices that help me to keep moving such as parking further away so I can walk to my destination and taking the stairs.

Manage Stress

Stress is major factor as I live with and manage arthritis. I know that my symptoms and pain are worse when I am stressed. I have learned to find ways to handle my stress levels through relaxation and finding enjoyable ways to keep myself busy. I have also learned that is best for me to avoid situations and people that create high stress conditions.

Protect My Joints

I know that protecting my joints will help me to minimize pain and flares. I focus on making sure my posture is correct and that I stand, sit and lift in ways that put less stress on my weaker joints. I ask for help to carry heavy items and I often look to assistive devices to help with daily activities. Because I spend a good portion of my work day sitting in front of my computer, I have also taken some simple steps to make my work area is more ergonomic, including making sure my chair is properly adjusted and that my computer monitor is at the correct height to keep strain off my neck, head and back.

Eat the Right Foods

While the connection between diet and inflammation is highly disputed, I do find that certain foods make my arthritis symptoms worse so I steer clear of those. I stay away from foods that are processed and fried and even nightshades. I try to eat more of the good stuff such as fish, fruits, vegetables, olive oil, nuts and spices because I know that these foods help to decrease the cox-2 enzyme which is the main cause of inflammation.

Get Adequate Sleep

I know how important it is get enough sleep because the lack of sleep tends to increase my pain and my chances of a flare-up. By practicing good sleep habits, I experience high energy levels, good moods, less fatigue and minimal pain.

Follow My Treatment Plan

I am compliant with the treatment plan that my doctor and I have put together. I take my medications on schedule and I follow every detail to manage my disease. I also focus on managing my pain and inflammation by making healthy choices, not over tiring myself and managing my stress levels.

I know it is not possible to prevent all arthritis flare-ups but I know that by taking the steps necessary to recognize and prevent triggers, I can reduce the amount and strength of flare-ups. Likewise, I can focus on the things that help me to stay healthy and strong, including and not limited to my diet, sleep, managing stress and following my treatment plan.

To learn more on this topic:
My Story: Waging a War Against Self-Pity
Parenting with Chronic Illness: One Mother's Lessons Learned
Slips, Spills and Stumbles: Avoiding Falls that Hurt Arthritis