Rheumatoid arthritis (RA), an autoimmune disease that affects nearly two million Americans, results in progressive deterioration of cartilage surrounding joints of the body. While traditional treatments for arthritis focus on pharmaceutical therapy like steroidal and nonsteroidal anti-inflammatory medications, glucosamine and/or fish-oil supplements, both exercise and diet may also effectively help reduce arthritis symptoms.
Inflammation
The Arthritis Foundation cites that three of the most common, serious health problems -- obesity, heart disease, and cancer -- share the same risk factor that causes arthritis -- inflammation. In RA, inflammation causes stiffness, pain and can eventually lead to deformity. With inflammation being the source of the problem, finding ways to decrease inflammation will help you improve your quality of life by increasing your ability to comfortably perform routine tasks.
Exercise
Waking up with achy, stiff knees and hips doesn't exactly motivate you to hit the road for a morning jog. However, inactivity leads to an increase in symptoms, subsequently leading to further decline in activity levels. As suggested in a study published February 1993 in the "Bulletin of Rheumatic Diseases," inactivity may actually amplify the negative physical and psychological effects of arthritis. Additionally, "Nursing Research" reports being active will increase your flexibility, muscular strength, reduce your risk of heart attack, and improve your general well-being.
Types of Exercise
No one says you have to run a marathon to qualify as being "active." The Arthritis Foundation recommends aerobic exercises like walking with gradually increasing intensity as a point of emphasis. Other forms of exercise from which you could benefit include swimming, weight training, cycling and other forms of low impact activities like water aerobics. Regardless, vary your activities since repetition may lead to overuse and increase symptoms.
Diet
Being cautious about what you eat, since some foods will also help reduce inflammation, is also an effective treatment strategy for RA. Foods that contain the least amount of "inflammatory" ingredients include poultry, whole-grain foods such as bread and pasta, fruits and vegetables. Spices such as curry and ginger are thought to have anti-inflammatory properties. Nutritionist Carol Byrd-Bredbenner suggests eating at least two portions of cold-water fish per week for adequate omega-3 intake -- an essential fatty acid that helps reduce inflammation.
Fats
Overconsumption of fats, especially saturated and trans fats, have a number of ill effects including heart disease and obesity. Cytokines -- proteins produced by fat cells -- also promote inflammation. So keeping your weight in a healthy range will promote positive joint health. Avoid foods high in saturated fats like red meats and trans fats, found in fried foods.
References
- "Arthritis Today"; Eat to Beat Joint Inflammation; Arthritis Foundation; Dec. 2010
- "Bulletin of Rheumatic Diseases"; The Role of Exercise in the Treatment of Inflammatory Arthritis; M.T. Galloway, P. Jokl; Feb. 1993
- "Nursing Research"; Determinants of Exercise and Aerobic Fitness in Outpatients with Arthritis; GB Neuberger et al. Feb. 1994
- Arthritis Foundation; "Let's Move Together"; 2010
- "Wardlaw's Perspectives in Nutrition"; Carol Byrd-Bredbenner, Gaile Moe, Donna Beshgetoor, Jacqueline Berning; 2009
- MayoClinic.com: Rhematoid Arthritis
