Morning Treatment of Polymyalgia Rheumatica
Here is a suggested treatment of polymyalgia rheumatica for that commonly difficult morning period. This is just a guideline please adapt for your own individualism.
Two very important points that I will stress are: exercise is fundamental to alleviating PMR symptoms, and can also assist the body in coping with cortisone medication. Your goal should be 30 minutes of exercises every day.
And the second point is to pace yourself. You don’t have to be a fitness freak or to stress your body in any way. Just to the best you can. Regular exercise will become easier over time and it will help you feel better. But only if you don’t overdo it.
Here is a suggested morning routine:
1. get up at your own pace. Once up begin with some gentle limbering exercises – an easy walk around the house with some slow arm movements will help warm up the body. It will also release serotonin which is a brain chemical responsible for the ‘happy feeling’ and helps with mood, sleep, anxiety and depression. This will also be stimulated by physical activity.
2. Some therapy in the form of warmth. This can include a warm shower or heat applied to the sore and stiff areas. Water can be soothing and aid to help relax the body. Avoid a very long shower and excessively over heating the body.
3. post shower allow yourelf to relax and return to normal body temperature, but keep moving with occasional arm and legs movements. Try to avoid going to a completely resting state in this step, keep moving or the symptoms will really set in.
4. proceed to breakfast as normal. Include fibre and plenty of fruit. Fresh fruit is good for your health anyways, but will provide added nutrients and vitamins for your body to deal with the disease. Vitamin D is especially important and avoid caffeine.
5. post breakfast is a good time for a short walk. Just a short walk outside around the block if possible. Listen to your body, do not push yourself.
6.Mid-morning try to do your 30 minutes of exercise. Gentle walking is highly recommended, as is any form of water exercise. Some walking or wading in a warm water pool would be great.
This should provide a solid outline for a morning treatment of polymyalgia rheumatica and help make the start to your day easier.