Learning to live with the constant fatigue and chronic pain that is associated with lupus is highly likely to take its toll on your mind and body, often leading to frustration and hopelessness. So, we have put together some useful tips for coping with lupus.
The Lupus Foundation of America report that an estimated 1.5 million people in the United States have a form of lupus, and there are around 16,000 new cases each year.
There are four different types of lupus: neonatal, cutaneous, drug-induced, and systemic, which accounts for 70 percent of all lupus cases.
A major tissue or organ in the body — such as the heart, brain, kidneys, and lungs — will be affected in half of all systemic lupus cases.
Approximately 10–15 percent of people with lupus may die prematurely due to lupus complications. However, most people can expect to live a "normal lifespan" due to the improvements in diagnosis and disease management that are available.
Coping with lupus can be challenging due to the number of areas of the body that are affected by the disease. People with lupus frequently cite pain, lifestyle changes, and the emotional problems that result from the disease as the most difficult elements of living with lupus.
Here are Medical News Today's smart steps to help improve your quality of life while living with lupus.
1. Get regular exercise
There are three main reasons why you should begin an exercise program and stick with it when you have lupus.
- Exercise keeps you moving and delays, or even prevents, disability and losing your independence.
- Exercise reduces fatigue.
- Exercise boosts your mood by releasing chemicals called endorphins. Endorphins interact with brain receptors that reduce sensitivity to pain and also lower rates of depression.
Always speak to a healthcare professional before beginning an exercise plan; they can evaluate your strength, balance, and flexibility and tailor an exercise program to meet your needs.
A well-balanced exercise program should work your upper and lower muscles as well as your core muscles and include between four and eight different exercises that can be rotated through.
Even if you are only doing light exercise such as stretching, you should still try to do some form of physical activity every day. Sometimes it can be a struggle to stay motivated when in pain, but the more you move, the better you will feel. Stay motivated with the following tips.
• Find inspiration. Think about what inspires you to exercise, such as retaining your independence, and focus on that thought when you feel unmotivated.
• Set achievable goals. Set yourself small, reachable goals. The more you reach your goals, the harder you will want to push yourself.
• Keep a progress journal. Whether you log your progress on an app, a calendar, or a piece of paper, marking your progress will encourage you to stay on track.
Low-impact physical activity is beneficial for people with lupus. Try walking, cycling, and swimming to reduce muscle stiffness, improve muscular strength, relieve stress, promote sleep, and prevent osteoporosis. Exercise will also protect your heart and cardiovascular system.
2. Maintain a healthful diet
While there is no specific diet for lupus, it is important to try to maintain a well-balanced and varied diet that includes plenty of fruits, vegetables, and whole grains, and a moderate amount of meats, poultry, and fish.
Eat foods rich in omega-3
A higher intake of omega-3 fatty acids has been linked to better sleep quality and a reduction in depressive symptoms in people with lupus. Omega-3 fatty acids are found in fatty fish, nuts, and seeds and have an anti-inflammatory effect on the body.
Omega-6, however, is suspected to act as a pro-inflammatory and might contribute to chronic diseases.
Take a vitamin D supplement
Vitamin D plays an essential role in bone health and immune system health. Vitamin D can be obtained through exposure to ultraviolet (UV) light, eating foods rich in vitamin D, or a supplement.
One study indicated that low levels of vitamin D in lupus are associated with a higher risk of end-stage renal disease.
Although people with lupus need to limit sun exposure, supplementing with vitamin D is a safe and effective way to ensure you get the recommended dose.
Avoid alfalfa
People with lupus are advised to avoid alfalfa. Alfalfa tablets have been linked to lupus flares that may result in fatigue, muscle pain, changes to immune system function, and kidney issues.
Alfalfa sprouts contain an amino acid, known as L-canavanine, that stimulates the immune system in those with lupus and increases inflammation.
Limit alcohol
Although drinking a moderate amount of alcohol is not a problem in itself for individuals with lupus, it can reduce the effectiveness of certain medications.
Non-steroidal anti-inflammatory drugs — such as aspirin, ibuprofen, celecoxib, and naproxen — are associated with ulcers and bleeding, for example. The risk of developing ulcers or experiencing internal bleeding significantly increases with alcohol use.
Drinking alcohol also decreases the effectiveness of anticoagulants, such as warfarin, and methotrexate, which is a chemotherapy drug.
Reduce fat and salt intake
Corticosteroids might be prescribed to reduce inflammation. Corticosteroids mimic hormones that are released by the adrenal glands — specifically cortisol, which helps to regulate the immune system and quickly reduces the pain, tenderness, swelling, and warmth connected with inflammation.