Rheumatoid arthritis is an autoimmune disease which causes inflamed and painful joints. It can also lead to fatigue and many other symptoms. It is a challenging condition to treat and often requires a multidisciplinary approach. Medication and surgery may need to be considered along with lifestyle changes. The first step is to talk with a physician before starting a diet and exercise program for rheumatoid arthritis. Diet and exercise can be very helpful in managing symptoms, but the program needs to be safe.
Low Calorie Diets
Managing any chronic disease requires eating a healthy well balanced diet. This includes eating a variety of foods but also watching caloric intake. Eating too much of any type of food whether its a protein, carbohydrate or fat will eventually be stored in the body and lead to weight gain. The goal is to not eliminate any food group but rather to eat in moderation and watch portion sizes.
This is important because carrying extra weight places stress on the joints, which in tun can increase joint pain, stiffness and inflammation, warns the Mayo Clinic. Meeting with a registered dietitian can help when formulating a safe and well balanced meal plan.
Diet Elimination Therapy
While much more research is still needed to fully understand the link, some patients with rheumatoid arthritis experience flare ups after eating certain foods. There are no magic foods that can cure RA and not all patients have the same reaction to the same foods, states the John's Hopkins Arthritis Center. Some patients feel better after cutting back on dairy products while others respond positively to cutting back on meat. Keeping a food and symptom diary may help to identify problem foods.
In addition, there has been controversy over the benefit of consuming Omega-3 fatty acid supplements. However, there are not enough studies to prove its benefits and too much, can increase the risk of a stroke when mixed with certain medications. Omega-3 fatty acids obtained from foods such as salmon, herring and mackerel may be safer to try.
Aerobic Exercise
Living with rheumatoid arthritis means that it is necessary to keep the body moving to prevent joint stiffness and loss of range of motion. The right program can help to ease joint pain and increase energy level, claims the Arthritis Foundation.
Aerobic exercises such as walking, biking and dancing should be included as they help with weight control and get the whole body moving. However, if land exercise is too painful water aerobics may be a better option. The water provides buoyancy to take pressure off the joints, but it also provides resistance to help tone the muscles. There are specialized water programs for those with arthritis, that are done in a shallow pool heated to at least 83 degrees. This helps the muscles to relax so that exercise is tolerable. The goal is to aim for about 30 minutes of moderate level exercise most days of the week.
Strength Training
Strength training exercises are ones in which the body is moved against some kind of resistance. This includes a person's own body weight, tubing, hand weights or machines. According to the University of New Mexico, strength training can help to stabilize the affected joint, reduce stress on an arthritic joint and possibly slow down cartilage destruction.
The goal is to strength train all of the major muscle groups two to three times a week, taking a day of rest in-between. It is best to start with a trainer or therapist to learn how to protect the joints correctly while exercising.
Yoga
A yoga practice can help to round out an overall exercise program. The Arthritis Foundation recommends a gentle practice to help stretch the muscles and reduce joint swelling and pain. The goal is to find a beginner program tailored to those with joint concerns and to go easy at first.
In addition to the stretching, yoga teaches meditation techniques that can help to reduce stress which may in turn calm symptoms.
References
- Mayo Clinic: Rheumatoid Arthritis Diet: Do Certain Foods Reduce Symptoms?
- John's Hopkins Arthritis Center: Role of Nutrition in Rheumatoid Arthritis
- Arthritis Foundation Arthritis Today Magazine: Exercising with Rheumatoid Arthritis
- University of New Mexico: Training Clients with Arthritis
- Arthritis Foundation: Yoga Helpful for Rheumatoid Arthritis
