By: Shivani Patel, SPT, LEND PT Trainee
A wood table covered in brightly colored fruits, vegetables, and grains.
I was just 20 years old when I joined the disability community through a severe rheumatoid arthritis (RA) diagnosis. Going from never getting sick to suddenly having a lifelong autoimmune disorder was a shock for both me and my family. We had to make countless adjustments to accommodate my new reality, but the journey wasn't always smooth. I cycled through numerous medications, underwent occupational therapy for my hands, and tried physical therapy for pain management—yet nothing seemed to provide lasting relief.
Ironically, the onset of the COVID-19 pandemic became a turning point in my life. As I navigated the challenges of being immunocompromised, I realized that it was the perfect time to explore holistic methods of managing my condition. Four years later, I’ve discovered what works for me—a blend of evidence-based practices that allow me to live better, pursue my passions, and share my hard-earned knowledge with others who may be on a similar journey.
Rheumatoid arthritis (RA) is a chronic inflammatory disorder that primarily affects the joints, leading to pain, swelling, and potential loss of function. While there is no cure, managing RA effectively often involves a combination of medication, physical therapy, and lifestyle changes—including diet. The foods you eat can have a significant impact on inflammation and overall joint health. Here are some of the best nutrition tips to help manage rheumatoid arthritis.
Disclaimer: Always consult your doctor before making any significant changes to your diet or medication.
1. Incorporate Anti-Inflammatory Foods
Inflammation is at the core of rheumatoid arthritis, so a diet rich in anti-inflammatory foods can help alleviate symptoms. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, are particularly effective in reducing inflammation. Aim to include these types of fish in your diet at least twice a week. If you’re not a fan of fish, consider adding flaxseeds, chia seeds, or walnuts to your meals, as they are plant-based sources of omega-3s.
2. Load Up on Fruits and Vegetables
Fruits and vegetables are packed with vitamins, minerals, and antioxidants, which can help fight inflammation. Berries, such as blueberries and strawberries, are particularly high in antioxidants. Leafy greens like spinach, kale, and broccoli are also excellent choices due to their high content of vitamins C and K, which have anti-inflammatory properties. Try to fill half of your plate with a variety of fruits and vegetables at each meal to ensure you’re getting a wide range of nutrients.
3. Choose Whole Grains Over Refined Grains
Whole grains like brown rice, quinoa, barley, and oats are better choices than refined grains like white bread and pasta. Whole grains have higher fiber content, which helps lower inflammation by stabilizing blood sugar levels. They also provide important nutrients like B vitamins and magnesium, which are crucial for overall health. Make it a habit to swap out refined grains for whole grains in your meals.
4. Opt for Healthy Fats
Not all fats are created equal. While saturated and trans fats can exacerbate inflammation, healthy fats can actually help reduce it. Olive oil is an excellent source of monounsaturated fat, which has anti-inflammatory properties. Avocados, nuts, and seeds are other good sources of healthy fats. Try using olive oil as your primary cooking oil and adding a handful of nuts or a slice of avocado to your meals for a healthy fat boost.
5. Limit Sugar and Processed Foods
Sugary foods and beverages, as well as processed foods, can trigger inflammation and worsen RA symptoms. These foods often contain unhealthy fats, refined grains, and artificial additives that can increase inflammation. Try to minimize your intake of sugary snacks, sodas, and processed foods like chips and fast food. Instead, opt for whole, unprocessed foods that nourish your body and support your overall health.
6. Stay Hydrated
Proper hydration is essential for everyone, but it’s especially important for those with rheumatoid arthritis. Water helps keep joints lubricated and aids in the removal of toxins from the body. Aim to drink at least 8-10 cups of water a day, more if you’re active or live in a hot climate. Herbal teas and water-rich fruits like watermelon can also contribute to your daily fluid intake.
7. Consider Supplements Wisely
Certain supplements may be beneficial for managing rheumatoid arthritis, but it’s important to consult with your healthcare provider before starting any new supplement regimen. Fish oil supplements, rich in omega-3s, have been shown to reduce joint pain and stiffness. Vitamin D is another important nutrient for bone health, and a deficiency can exacerbate RA symptoms. Your healthcare provider can help determine if supplements are necessary and recommend the right dosage.
8. Maintain a Healthy Weight
Excess weight puts additional stress on your joints, particularly weight-bearing joints like the knees and hips. Losing even a small amount of weight can help reduce the pressure on your joints and alleviate some RA symptoms. Focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins to help you maintain a healthy weight.
While diet alone cannot cure rheumatoid arthritis, making informed food choices can significantly impact the severity of your symptoms and improve your quality of life. Incorporate anti-inflammatory foods, stay hydrated, and maintain a healthy weight to support your joints and overall health. As always, consult with your healthcare provider or a registered dietitian to tailor these tips to your specific needs and ensure they align with your treatment plan.
