It’s 2 a.m. and you’re wide awake. Yourarthritis symptoms是控制。You’ve given up caffeine, naps and late-night TV, and you practiceyogaand deep breathing, but these changes haven’t worked for you. Before resorting to prescription sleeping pills, consider trying one of the followingnatural remedies. But remember: Talk to your doctor before starting any supplement.
Finding “home remedies” forosteoarthritis,rheumatoid arthritis,psoriatic arthritisand other forms of arthritis is easy. Finding effective ones is a lot harder. Few have been rigorously studied, and even remedies that perform well in trials don’t work for everyone. Here are five low-risk therapies that science shows may reduce pain and inflammation.
当你在辛苦工作一天后需要提神、帮助放松，或者在工作时分散注意力时，听点音乐。
Music activates your limbic system, the “emotional brain,” which controls emotions, memories and the senses. Music triggers the release of chemicals that can influence your sleep cycles, moods and other factors that contribute to a range of physical and emotional benefits.
研究人员同意这一观点——冥想可以帮助解决许多健康问题。图森市亚利桑那关节炎中心主任大卫·e·尤科姆医学博士说:“通过专注于呼吸来放松和平静你的心灵，可以减少压力——甚至是关节炎爆发带来的压力。”他和其他人的研究发现，冥想的患者面对压力时心率降低，免疫功能增强;冥想与传统药物相结合，似乎对慢性疼痛患者有帮助。研究表明，冥想抑制或缓解疼痛感。在2015年4月发表在美国疼痛医学学会科学期刊上的一项研究中，43名使用正念冥想项目作为他们疼痛管理的一部分的患者体验到更低的焦虑和抑郁，更好的精神生活质量(心理健康)，更强的疼痛控制感，以及更高的疼痛接受度。
Continue readingEasy Meditation Options for Pain
Meditation includes many different practices of focused thinking and relaxation and studies show it can help people with arthritis. No matter what technique you choose, the goal is to improve coping strategies for pain and reduce symptoms like stress and anxiety. Maybe you’ve even tried it – but two minutes felt like two hours and after each 20-minute session, the result was the same: You created a mental to-do list and had a sore behind. You’re not alone.
“We are so used to multitasking that we find it difficult to sit down and turn off our thoughts,” explains Scott Zashin, MD, a rheumatologist and clinical assistant professor of internal medicine at University of Texas Southwestern Medical School at Dallas. “Meditation is not a quick fix; it takes time.”
Continue readingMeditation for Arthritis Pain? A Beginner’s Guide
Can classical music soothe aching limbs and decrease your stress? Yes! sing researchers and music therapists alike. By listening to slow-tempo classical music, pain from chronic arthritis may ease, research indicates. Researchers at the Florida Atlantic University College of Nursing, Boca Raton, found that participants’ pain levels decreased because they were distracted by the music. Stress levels did, too. Music therapists have also found that heart muscles synchronize to the beat of music, as does breathing. When classical music rhythms mimic the average resting heart – approximately 70 beats per minute – the soothing sounds actually helped to slow fast-beating hearts.