Rheumatoid arthritis is a common inflammatory disease of the joints that causes stiffness, pain and deformities in the hands and feet. It affects about 1.3 million Americans today. If you or someone you know has rheumatoid arthritis, you may already know it can be painful and limiting, making daily activities difficult. Although a cure has yet to be discovered, there are several ways to improve symptoms, starting with the very meals you eat, according to the British Dietetic Association.
Importance of Nutrition
According to the British Dietetic Association, rheumatoid arthritis increases the risk of heart disease and osteoporosis, making proper diet and weight maintenance of utmost importance. Many diagnosed with the disease are of poor nutritional status, consuming diets high in saturated fat and low in vitamins and minerals. The Arthritis Research Campaign also emphasizes that obesity exacerbates this condition, burdening the joints with additional stress and contributing to the progression of the disease.
Essential Fatty Acids
According to the "American Journal of Clinical Nutrition," diets rich in polyunsaturated fatty acid are effective in alleviating joint pain and in morning stiffness. Unsaturated fatty acids are found to decrease inflammation in the body. This includes Omega-3 fatty acids, which are found to be most effective in the form of fish oil supplementation. Human studies concluded that three to six grams of fish oil daily is recommended for at least 12 weeks. The journal also emphasizes that fish oil supplements should not replace any current prescribed medical treatments.
The Mediterranean Diet
Mediterranean-style meals have also found to improve pain in those with rheumatoid arthritis. This is a diet rich in fish, olive oil, fruits, vegetables and whole grains and low in red meat. It is naturally rich in antioxidants, vitamins, minerals and polyunsaturated fatty acids and minimizes saturated fat intake. This way of eating not only decreases inflammation and pain, it also promotes heart and bone health, especially important with arthritis. Studies have found that vegetarian diets can improve pain as well, according to the "Journal of the American Dietetic Association."
Gout
If you suffer from gout, another type of arthritis sometimes found in those with rheumatoid, several dietary considerations can help. Gout occurs when uric acid builds up in your joints, causing pain and swelling. Avoiding certain foods can prevent uric acid buildup, such as alcohol, organ meats, shellfish, canned fish such as sardines or anchovies and foods containing yeast. Many have found pain relief with the elimination of these products with adequate fluid intake. Taking your time when eating meals is also beneficial.
Food Preparation and Cooking
Even with the best intentions to eat a healthy diet, preparing meals with rheumatoid arthritis can be a challenge. Moving around the kitchen, cutting and stirring can be painful. Plan ahead and sometimes focus on quickness and simplicity of recipes. On better days, cook an extra amount and freeze leftovers for easy accessibility in the future. Purchasing frozen meals is also an option, but check food labels for foods with less than 800 milligrams of sodium, at least 15 grams of protein, and four or more grams of fiber.
References
- The British Dietetic Association Ltd; Nutritional Management of Rheumatoid Arthritis: A Review of the Evidence; K.L. Rennie, J. Hughes, R. Lang, S.A. Jebb; 2003
- "American Journal of Clinical Nutrition"; n-3 Fatty Acid Supplements in Rheumatoid Arthritis; Joel M. Kremer; 2000
- "Journal of the American Dietetic Association"; Effectiveness and Safety of Dietary Interventions for Rheumatoid Arthritis: A Systematic Review of Randomized Controlled Trials; Geir Smedslund, Marte Gjeitung Byfuglien, Sissel Urke Olsen, Kare Birger Hagen; May 2010
- "Arthritis Research Campaign"; Diet and Arthritis: An Information Booklet; July 2006
