The last time I discussed the importance of looking after your health when living with sickle cell—or caring for someone who does—I emphasized daily‑living strategies. I recently attended a clinician‑and‑patients event for people with sickle cell and left with a stark realization: many individuals with the condition are unhappy. I could relate to everything the patients shared. What depresses many is how sickle cell can creep up without warning. As I left, I asked myself, “What can I do to help my mood?”
**Be active.** Exercise—whether it’s outdoor games, walking, or simply breathing fresh air—won’t eliminate pain or prevent crises, but it can lift mood and reduce emotional intensity. Physical activity creates mental space, helping you think more clearly and avoid becoming overwhelmed by anxiety or depression. Research shows that exercise boosts dopamine, the “happy” hormone. If a gym membership isn’t feasible, a regular walk will do.
**Connect with loved ones.** Make an effort to spend time with friends or family, or volunteer for a charity. Helping others enhances self‑esteem and builds a support network that can lessen depression and improve outlook on life.
**Build strength.** Simple strength training—such as lifting for ten minutes three times a week—benefits muscles and reduces fatigue. If you can’t go to a gym, carry your shopping bags, follow online muscle‑exercise videos, or incorporate other everyday activities that challenge your muscles.
**Learn new skills.** Hobbies and new skills keep you cognitively active, which is vital for psychological well‑being. Whether it’s making silver jewellery, baking, graphic design, or any activity you enjoy, staying mentally engaged stimulates the brain and lifts mood.
**Protect your joints.** Walking for 10–15 minutes around your neighbourhood helps keep joints supple.
**Stay in the present.** Avoid dwelling on the past or worrying about the future. Mindfulness—paying attention to what you see, hear, smell, and feel—improves emotional welfare. Ask yourself why you feel a certain way and acknowledge the small, positive aspects of each moment.
**Acknowledge the upside.** When I’m ill, listening to music lifts my mood and distracts me from pain. Living with sickle cell involves medication, bone‑marrow transplant, gene therapy, and nutrition. Accept that occasional illness is inevitable, but focus on what you can control and practice gratitude despite challenges.
**Exercise multiple times a day.** Short, 10‑minute workouts spread throughout the day are more beneficial than a single, lengthy gym session. They improve cardio‑respiratory function, reduce blood‑vessel stiffness, and help blood cells flow more easily.
**Avoid unhealthy habits.** It’s tempting to stay up late watching TV, or to overindulge in sweets, especially during crises. These habits harm mental well‑being. Instead, schedule enjoyable activities—movies, dance classes, concerts—to maintain balance.
Sustainable changes, even small ones, are better than none. If you dislike fruit, start with a fruit you enjoy; apply the same principle to exercise and other suggestions.
For further information or to get in touch, email me. Visit my blog at https://www.dailylivingwithsicklecell.com/. My book, *How to Live with Sickle Cell*, and other titles are available on Amazon.
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