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CHRONICALLY YOU 23 like chair yoga and muscle-strengthening activities like wall push-ups." Add spice to your exercise routine by trying a new activity, such as water aerobics if you are looking for a fitness activity that isn't hard on your knees or yoga if better balance and muscle strength is important. FEED YOUR WELLNESS The staples of a healthy diet—whole grains, lean proteins, and a colorful array of fruits and vegetables—are important for managing a chronic condition, but did you know that you could use food to target symptoms or promote specific aspects of health? Fish like salmon, herring or mackerel, which are rich in omega-3 fatty acids, can help reduce inflammation associated with arthritis. READ UP Knowledge is more than power—it is peace of mind. The more you remove the element of mystery from a chronic disease, the less intimidating it may become. Spend time learning about the condition you have, which will better prepare you to face any challenges it may present and provide helpful ideas for how to live well with it. As you gather information, ask your primary care doctor and specialists for resource recommendations. STRESS BE GONE Stress and chronic illness often feed off one another, each making the other worse. That makes managing stress one of the most important things you can do for your health. Decreasing stress is a highly personal process—no two people go about it precisely the same way. To form a de-stressing habit, make time each day for an activity that you find soothing. This might mean listening to a particular genre of music, visiting an art gallery or taking a walk outside. Whatever it is, the activity should leave you feeling calmer than before you started it. STAY SOCIAL AND SEEK SUPPORT Your relationships with family and friends can be deeply therapeutic, especially when it comes to avoiding depression, which is a common complication of chronic illness. "Depression can make a chronic disease worse by reducing motivation to exercise, eat healthy and follow treatment recommendations," says Anna Gorelik, M.D., attend i ng physicia n i n ger iatr ic med ici ne at NYP Brooklyn Methodist. "Make it a point to call, video chat or visit with family often, and keep up with friends by going out to lunch or getting together for a weekly walking group." Sometimes, the most valuable form of support comes from those who are walking the same path as you. "Joining a disease-specific support group is a great way to meet new people whose fellowship and encouragement can enrich your life," Dr. Baccash says. "Plus, they can be a great source of advice." Maintaining social connections is also a great way to build a network of support you can call upon if, for example, you need help running errands after treatment or an extra set of ears at a specialist appointment. T H R E E S T E P S T O S E R E N I T Y Meditation can be a powerful way to help you accept circumstances that may be beyond your control, such as having a chronic condition. It can also help you manage the pain that comes with certain chronic conditions like arthritis. "The emotional stress of living with a chronic condition can affect your well-being," Dr. Cheung says. "Calming practices like meditation can be very valuable in alleviating such tension." Meditating is as easy as 1-2-3. 1. Sit or recline in a comfortable, quiet place. 2. Close your eyes and focus on your breathing. Pay close attention to the air as it enters and exits your nostrils and inflates your chest and abdomen. 3. Concentrate on making your inhalations and exhalations the same length. Continue focusing on your breathing in this manner, clearing your mind of all other thoughts. Gradually extend your meditation sessions from one or two minutes to ten minutes. F IN D A D O C T O R 718 . 49 9.C A R E ( 2 27 3 ) 23