Do you also start your day with stiffness and pain in your back and hips when you get out of bed in the morning? Even though this pain subsides a little as you work through the day, does it feel like your spine is frozen again when you get up from sitting? If you have had this experience, this could be about you. You probably already know that you have a condition called Ankylosing Spondylitis (AS). Don't be afraid to hear this name. Although living with this condition can be challenging, if you manage it properly, you can live a healthy, happy life. Today, we'll talk about how to do this.
Simply put, what is Ankylosing Spondylitis (AS)?
Ankylosing Spondylitis, or AS for short, is not just a simple backache. It is a chronic inflammatory condition that specifically affects the joints in our spine. It is an autoimmune condition that causes our body's own immune system to attack our own joints.
Imagine what happens when you have this kind of chronic inflammation in your spine. First, there is pain and stiffness. Over time, as your body tries to repair the damage, new bone tissue forms. This can cause the vertebrae in your spine to fuse together, and your spine can lose its flexibility. But if you manage it properly, you can prevent these serious conditions.
Most of the time, this disease starts at a young age, between the ages of 20 and 40. Sometimes it takes a while to get a diagnosis. This is because many people think it's just a common back problem. So the fact that you've already received a diagnosis means that you're taking care of your health and standing up for it. That's a big strength in itself!
Mental strength gained from controlling symptoms
Living with AS may feel like a curse, but let's look at the other side of it. Every effort you make to manage your symptoms will have a positive impact on every other aspect of your life.
That strong feeling of taking control of your health can be the best thing that comes with AS.
Simply put, AS forces you to adopt a healthy lifestyle. Things that you might think, "Okay, let's exercise later" or "What will happen if I eat this food?", are things that you can't do with AS. Because the more you do something wrong, the more pain you feel. This forces you to make healthier choices. These habits make you more likely to be healthier than someone without AS.
How to control AS with food and drink?
The foods you eat can control inflammation in your body. The foods that make AS symptoms worse are actually the same foods we all need to eat less of. That means when you control your diet for AS, you reduce your risk of many other diseases, including diabetes and heart disease.
| Stay away from these things (which increase inflammation) | Add these things to your diet (reduce inflammation) |
|---|---|
| Refined Sugars: Sweetened drinks, cakes, biscuits, toffee, etc. | Foods rich in Omega-3: Oily fish such as salmon, tuna, and herring, flax seeds, and walnuts. |
| Processed Meats: Sausages, meatballs, bacon. | Fresh vegetables and fruits: Brightly colored things like spinach, kale, broccoli, berries, avocado. |
| Trans Fats: Margarine, shortenings, fried foods (fast food), packaged snacks. | Whole Grains: Brown rice, oats, millet. |
| Overly fried and oily foods. | Healthy oils: olive oil, coconut oil (in moderation). |
This diet may be difficult to get used to at first. But after a while, you will start to feel more motivated as your pain and stiffness decrease. Always remember, talk to your doctor before making any major changes to your diet.
Exercise is an indispensable medicine for AS!
For someone with AS, exercise is not an option, it's a necessity. Sitting still without exercise can cause your joints to become stiffer and more painful. So, it's important to incorporate exercise into your daily routine.
1. Stretching
This is the most important thing. Doing gentle stretching exercises in the morning and throughout the day can help reduce stiffness in your joints and maintain flexibility. Things like yoga are great for this. But remember, don't push yourself to the point of pain. Listen to your body.
2. Exercise that strengthens the heart (Aerobic/Cardio)
Exercises like brisk walking and swimming can help with your overall health, heart function, and weight management. Swimming is especially good because it puts less stress on your joints.
3. Strength Training
Strengthening the muscles around the spine provides good support for the spine. This can reduce pain. It is best to consult a physiotherapist and develop a suitable exercise program for you.
All of these exercises are very important for your physical health as well as your mental health. The hormones produced during exercise improve your mood and reduce stress.
Before anything else, the doctor's advice!
Everything in this article is just a guide. If you have AS, your doctor should be your best friend.
- Take your prescribed medication exactly as prescribed, and on time. Do not stop taking your medication without asking your doctor if the pain has subsided.
- Before starting a new exercise program, especially strength training, talk to your doctor. He or she may refer you to a physical therapist.
- If there is a change in your symptoms, for example, if the pain suddenly becomes much worse, be sure to seek medical advice.
See the challenge of AS as an opportunity to make the best changes in your life. Take responsibility for your health. The strength it gives you will amaze you.
Take-Home Message
- Ankylosing Spondylitis (AS) is a manageable condition. Don't be afraid of it.
- The power to control your symptoms is in your hands. It will give you mental strength.
- Add more foods that reduce inflammation (omega-3, vegetables, fruits) to your diet. Stay away from sugar and processed foods as much as possible.
- Daily stretching is a must. Also, add aerobic and strength training exercises to your routine.
- Always consult your doctor before making any lifestyle changes and regarding treatment.
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