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A New Free Report - What Is Lupus?
This fascinating new report from UK-based publishing house Health Research Today answers some of the most-asked questions about this baffling disease :
- What is the medical definition of lupus?
- What are the symptoms of lupus?
- What tests are there for lupus? How do you get a diagnosis?
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Lupus - Winning the Mental Game
This article is an extract from the ebook Freedom From Lupus!
Stress and Lupus
Every person defines stress in a different way. Some people really do cry over spilled milk, while others may not feel stress unless a plane crashes in their front yard. Therefore, stress is most often defined as an incidence that tends to disturb an individuals psychological and physiological balance (well-being).
Lupus patients can experience a lot of stress coming from a variety of areas. The disease can create problems in a variety of places in a patient’s life, and that stress may create havoc in the patient’s body, causing a flare. However, there are other cases in which stress has no affect. Some patients have even reported having no lupus symptoms until they were submerged in a stressful point in their lives.
The most common results of stress on the body include depression and insomnia. Also panic attacks, headaches, lack of concentrations, and inflammation are common. Stress has also been known to contribute to high blood pressure, irritable bowel syndrome, diarrhea, and even some cancers in the healthiest of patients.
Thus, it is easy to see that stress can be a real problem for lupus patients. It is unknown how stress can induce the onset of lupus, but it is clear that it is one of the ways lupus can rear up in a patient for the first time. However, in current patients, it is much more clear that stress can induce flares. This means that the chronic symptoms of lupus can worsen when the patient is under a lot of stress. Even the stress that the menstrual period places on the body can induce a flare.
While many stressors can be detrimental to a lupus patient, there is one stressor that actually benefits lupus patients, and that stress comes from exercise. While exercise does place some stress on the body, it actually improves the health of the lupus patient.
In the end, though, stress is unhealthy for any individual. Patients can take control over many stressors to make efforts toward stress reduction. At the 2001 Annual Scientific Meeting of the American College of Rheumatology, stress reduction was listed as a measure for reducing lupus activity.
How to Relax
Since stress can contribute to lupus flares and worsening of symptoms, it is important that patients learn how to reduce their stress and relax. Three methods that patients can use to reduce their stress include progressive muscle relaxation, breath therapy, and massage.
Progressive Muscle Relaxation
Progressive muscle relaxation is one of the easiest relaxation techniques for patients to learn and use. PMR was developed in the early 1920’s by Edmund Jacobson who believed that, since muscle tension occurred alongside anxiety, a person could reduce their level of anxiety by relieving muscle tension. Jacobson found that as patients used his relaxation technique of learning how to relax specific muscles, they found relief from ulcers, insomnia, and hypertension.
PMR teaches a person how to relax the muscles through a two-step process. It involves applying tension to specific muscle groups, then releasing the tension. After releasing the tension, attention needs to be placed on noticing how the muscles are relaxing and tension floats away. Over time, and with practice, the patient learns to recognize the difference between a tense muscle and a completely relaxed muscle. Then, at the first sign of tension or anxiety, PMR can be used to release anxiety and stress.
Before attempting to use PMR, though, a patient should discuss its use with a physician to make sure it will not cause further muscle spasm or injury. Many patients start off by sitting in a chair as comfortably as possible. The tension should be applied to each muscle group individually, so no two groups should be tensed at once. Also, breathing should remain normal, and the tension should not be so great that a person is squinting or grinding teeth.
The muscle group should be tensed for 10 seconds then relaxed for 10 to 15 seconds. Patients who use PMR should practice on a daily basis. Common groups targeted by PMR include:
- Hands: Tense the fists, then relax the hand with the fingers extended
- Biceps: Make a muscle (make sure fists are not clenched), then drop the arm to the chair to relax.
- Triceps: Try to bend your arm the wrong way, tensing the muscle. Then drop the arms to the chair to relax.
- Shoulders: Pull back the shoulders, then relax. Push the shoulders forward, then relax.
- Neck: Keep the shoulders straight and relaxed. Turn the head to the left, then relax. Turn the head to the right, then relax. Dig the chin into the chest, then relax.
- Mouth: Open the mouth as wide as possible then relax. Purse the lips, then relax.
- Tongue: Extend the tongue as far as possible out of the mouth then relax by letting the tongue sit at the bottom of the mouth. Bring your tongue back in your throat, then relax. Push your tongue against the roof of your mouth, then relax. Dig your tongue into the base of your mouth, then relax.
- Eyes: Open your eyes as wide as possible and relax. Close your eyes as tightly as possible (this is when it is okay to squint), and relax.
- Breathing: Take a deep breath and then take in a little more air, then let it out and breathe normally for 15 seconds. Then let all your breath out, and then a little more. Inhale and breathe normally for 15 seconds.
- Back: Push your body forward so that your back is arched and then relax.
- Buttocks: Tense the buttocks tightly and raise the pelvis a little off the chair. Then relax. Push the buttocks into the chair and then relax.
- Stomach: Pull in the stomach, and relax. Push out the stomach and then relax.
- Calves: Point the toes and then relax. Point the feet up as far as possible and relax. Be careful when pointing the toes, for it is easy to induce cramps.
- Toes: Push your toes into the floor and then relax. Bend the toes up as far as possible and relax.
After completing all the muscle groups, it is important to just relax. After several days of practice, some patients skip over muscle groups that are not affected by tension or stress. Eventually, the process becomes natural, so when stress arises, the patient can use the technique to relieve stress in certain areas.
Breathing Techniques
The way we breathe has a definite impact on the stress we feel. There is a truth behind the statement “just take a deep breath.” Lupus patients can benefit from learning some different breathing techniques to relieve stress and anxiety. Some patients have even reported feeling more energized after using breathing techniques.
Smavritti is a breathing technique used by people who practice pranayama yoga. The translation is “Equal Breathing,” but westerners often refer to it as diaphragmic breathing. It is designed to help you let in more air, get rid of stale air, and become more relaxed. To practice this technique you lie on the floor with your hands resting just below the navel. You inhale, letting the abdomen rise as the air comes in. Then exhale, letting the air drain out. Feel your hands and belly fall to the floor. The intake of air should match the output.
Another breathing technique is known as Ujjayi, or “victorious breath.” It helps breathing become more regular and also increases strength and endurance. You will inhale through the nose and exhale through the mouth, making a whisper sound as you exhale. The whisper sound has often been compared to hearing waves in the distance, however you should be the only one who can hear the sound.
Kappalabatti, or “skull shining,” helps to clear the sinuses, create heat, and even improve digestive functioning. You start by sitting in a cross-legged position, then inhale a medium-sized breath. You exhale sharply out the nose while simultaneously pulling the navel in toward the spine. Then release the belly to inhale and then exhale sharply again. Continue at your own pace until you reach 10 breaths, slowing down the last exhale to finish. Also, since this technique generates heat, you should avoid doing it on hot days or when you feel light-headed.
A fourth breathing technique is known as Nadi, Shodhanam, or “channel purification.” It involves alternating the inhale and exhale from nostril to nostril. You sit comfortably in a cross-legged position and then fold the first two fingers of your right hand into your palm. Rest your ring finger on the left side of your nose and the thumb on the right side. Inhale comfortably then block off the right nostril with your thumb and exhale. Hold the position while you inhale through the left nostril, then block off that nostril with your ring finger and exhale. Continue to repeat the cycle in a slow manner five times. End after you have exhaled through the left nostril. You should avoid doing this technique when you are congested, as it can be rather frustrating.
Massage Therapy
You already know from the previous chapter that massage therapy can be quite beneficial in helping relieve the aches and pains associated with lupus. Yet, it is also helpful in relieving the stress that builds up in people. Here are some other benefits of massage therapy:
Relaxation
Loosening tight muscles
Relief of tired muscles
Increased flexibility
Decrease in chronic pain
Calming of the nervous system
Decrease in blood pressure
Decrease in heart rate
Better skin tone
Better recovery from injury and illness
Stronger immune system
Decreases headaches
Decrease in mental stress
Promotes sleep
Promotes clear thinking
Enhanced self-image
Improved mood
There are over 10,000 massage therapists in the U.S. alone, but each state has specific training requirements. There are 33 states plus the District of Columbia that have official licensing requirements. Most certified massage therapists have had at least 500 hours of training. You can check with your individual state to find out certification requirements. Also, check with your insurance company to see if they will pay for massage. Some insurance companies will pay for it if your doctor prescribes the massage and it is completed by a licensed therapist.
Sometimes people have no idea how much stress and tension they are carrying around with them until they get a massage. The kneading of the muscle and skin allows the patient to feel the release of it. During the massage the therapist is stretching and loosening the muscles and connective tissues where the stress is stored. Some lupus patients opt for neuromuscular massage, which can soften the muscles for relief from pain in increased flexibility.
Some massage therapists also use aromatherapy during their massage, with fragrant massage oils. Be sure to do an allergy test with the oils prior to beginning the massage. Remember, lupus patients are more prone to allergic reactions, and you want your massage to be a pleasurable experience rather than another visit to the doctors. Also remember that massage should not be done in areas that are injured or inflamed to prevent further injury.
Read the rest of this article in Freedom From Lupus!
© Health Research Today
