Milly Gaines
Diet is believed to play a role in managing the symptoms of rheumatoid arthritis (RA). While there is no specific diet for RA, certain foods can help lower inflammation and control joint pain and swelling. A Mediterranean diet, rich in fruits, vegetables, whole grains, olive oil, and fish, is often recommended for people with RA as it can help reduce inflammation and improve overall health. Eating anti-inflammatory foods such as fruits and vegetables, which are high in antioxidants, can help stabilise free radicals that trigger inflammation and damage cells. In addition to a healthy diet, regular exercise can also help manage RA by improving joint function and reducing stiffness and inflammation.
| Characteristics | Values |
|---|---|
| Diets that help with rheumatoid arthritis | Mediterranean diet, alkaline diet |
| Foods to eat | Fruits, vegetables, whole grains, olive oil, fish, beans, nuts, eggs, bread, oily fish, canned salmon |
| Foods to avoid | Alcohol, nightshades (potatoes, tomatoes, eggplants, peppers), processed and refined carbohydrates, meat, saturated fat, sugar |
| Other tips | Aim for nine or more servings of fruits and vegetables daily, eat colourful varieties of fruits and vegetables, combine healthy eating with regular exercise |
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What You'll Learn
The Mediterranean diet
While there is no specific diet that treats rheumatoid arthritis (RA), some foods can help lower inflammation, which may help relieve some of the symptoms of RA. One such diet is the Mediterranean diet, which is rich in fruits, vegetables, whole grains, olive oil, and fish.
In one study, women with RA who ate a Mediterranean-type diet for six weeks experienced less joint pain and morning stiffness, as well as better overall health, compared to a control group that did not follow the diet.
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Anti-inflammatory foods
While there is no specific diet that treats rheumatoid arthritis, some foods can help lower inflammation, which may help relieve some of the symptoms of rheumatoid arthritis.
The Mediterranean diet, which is rich in fruits and vegetables, whole grains, olive oil, and fatty fish, is frequently touted for its anti-inflammatory and disease-fighting powers. Research has shown that following a Mediterranean diet can improve symptoms of rheumatoid arthritis, including reduced swollen and tender joints and duration of morning stiffness.
Fruits and Vegetables
Fruits and vegetables are loaded with antioxidants, which help stabilize molecules called free radicals that can trigger inflammation and damage cells. Brightly coloured varieties of fruits and vegetables are particularly good sources of antioxidants, including vitamins A, C, and E. Cherries and other red and purple fruits like strawberries, raspberries, blueberries, and blackberries have been shown to have an anti-inflammatory effect. Citrus fruits like oranges, grapefruits, and limes are also rich in vitamin C.
Beans
Beans are an excellent source of protein and fibre, and they contain a host of antioxidant and anti-inflammatory compounds. Small red beans, red kidney beans, and pinto beans are among the top antioxidant-containing foods. They help lower CRP, an indicator of inflammation found in the blood.
Nuts
Nuts are recognized for their heart-protective properties and are a good source of inflammation-fighting monounsaturated fat. Studies have shown that consuming nuts is associated with a lower risk of dying from an inflammatory disease. Walnuts, in particular, are a good source of omega-3 fatty acids, which may help control inflammation. However, it is important to consume nuts in moderation due to their high-calorie content.
Fish
Fatty fish like salmon, tuna, sardines, and herring, and other cold-water fish are rich in omega-3 fatty acids, which have been shown to help control inflammation and reduce joint swelling and pain. Fish oil supplements can also be taken to increase omega-3 intake and help lower inflammation.
Turmeric
Turmeric is a root related to ginger that contains curcumin, which has antioxidant and anti-inflammatory benefits. Several studies have found that it can help reduce pain and swelling in rheumatoid arthritis.
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Exercise and weight management
Exercise plays a crucial role in managing rheumatoid arthritis (RA) and improving overall health. It can help reduce joint stiffness and inflammation, and improve joint function. Additionally, exercise can increase the production of synovial fluid, which acts as a cushion and lubricant between bones, reducing friction.
When dealing with RA, it is important to incorporate a mix of flexibility, range-of-motion, aerobic, and strengthening exercises into your routine. For example, yoga and tai chi are excellent practices that combine deep breathing, gentle movement, poses, and meditation, offering benefits in all of the aforementioned areas. Aquatic exercises are another great option, as the buoyancy of the water supports body weight, reducing joint stress and stiffness.
For those with weakened joints, strengthening the muscles around them through weight or strength training can help take the stress off those joints. It is important to prioritise proper form and consider working with a physical therapist who has experience with arthritis patients. Additionally, hand flexibility and strengthening exercises, such as bending the wrists up and down and slowly curling fingers closed, can be beneficial, as RA can cause severe hand dysfunction.
While exercise is essential, it is equally important to listen to your body and not push yourself too hard. On days when you are experiencing a flare-up, it may be better to do several shorter sessions rather than one long session.
In terms of weight management, maintaining a healthy weight is crucial in reducing stress on the joints. The Mediterranean diet is often recommended for people with RA as it can help with weight management and reduce inflammation. This diet focuses on whole foods, colourful fruits and vegetables, fish, nuts, beans, and healthy fats like olive oil, while limiting processed foods, refined carbohydrates, and saturated fat.
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Vitamins and supplements
While there is no specific diet that treats rheumatoid arthritis, certain vitamins and supplements can help lower inflammation and improve symptoms. Here are some vitamins and supplements that may be beneficial:
Vitamins
- Vitamin A, C, and E: These are common antioxidants that can help neutralize free radicals, which are substances produced by the immune system during inflammation that can damage cells. Citrus fruits like oranges, grapefruits, and limes are rich in vitamin C.
- Vitamin D: This vitamin helps strengthen bones. Canned salmon varieties with bones are a good source of vitamin D.
Supplements
- Fish Oil Supplements: High-dose fish oil supplements containing omega-3 fatty acids have been shown to reduce RA symptoms such as joint stiffness and pain. Aim for supplements with 500-1000mg of EPA and DHA per capsule.
- Boron: Boron is a trace element naturally found in fresh fruits, vegetables, and drinking water (depending on the region). Research shows that people with high-boron diets have a low incidence of arthritis, and boron can benefit those with RA.
In addition to supplements, certain dietary changes can help reduce inflammation associated with RA. The Mediterranean diet, which includes whole grains, fruits, vegetables, olive oil, and fish, has been shown to improve RA symptoms and reduce inflammation.
It is important to remember that dietary changes should be an addition to any prescribed medical treatments, not a replacement. Always consult with a healthcare professional before making significant dietary changes or taking new supplements.
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Alcohol and medication
While moderate alcohol consumption might have protective effects on rheumatoid arthritis (RA), drinking excessively can pose significant health risks, especially when combined with RA medications.
Alcohol and RA Medication
When considering drinking alcohol while being treated for RA, it is crucial to discuss this with your doctor, especially if you are taking medications such as methotrexate, ibuprofen, acetaminophen, or naproxen. Alcohol can increase the risk of liver damage when combined with methotrexate, and it may cause stomach bleeding when mixed with nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen.
The general guidance for alcohol consumption is no more than 14 units per week, spread over three or more days. For women, one drink per day is generally considered safe, while men can usually have up to two drinks per day. However, it is important to note that these guidelines may vary depending on your specific circumstances and medications.
If you regularly take pain relievers like ibuprofen, acetaminophen, or naproxen, drinking alcohol while these medications are in your system is not recommended. Similarly, if you take methotrexate for RA, it is essential to consult your doctor about the safety of consuming alcohol.
While some studies suggest that moderate alcohol intake may improve certain RA symptoms, it is important to remember that excessive alcohol consumption can be damaging to your health in various ways. Therefore, if you do not currently drink or drink very little, experts advise against starting or increasing your alcohol intake solely for potential RA benefits.
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Frequently asked questions
Rheumatoid arthritis (RA) is a systemic autoimmune condition that can affect organs such as the eyes, lungs, heart, and synovial (movement) joints. RA causes the joint lining to become inflamed and swollen, resulting in extreme tenderness and pain.
While there is no specific diet for treating RA, certain foods can help lower inflammation and control the inflammation that wreaks havoc in the body. The Mediterranean diet, which includes whole foods, colourful fruits and vegetables, whole grains, olive oil, and fish, is a good choice for people with RA.
Alcohol doesn't mix well with RA medicines and can also cause inflammation. Some people report symptom relief when they avoid nightshade vegetables like potatoes, tomatoes, eggplants, and peppers. Processed and high-sugar foods should also be avoided.
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