Rheumatoid arthritis, or RA, is a type of inflammatory arthritis and it is an autoimmune disorder, which means that it is triggered by an overactive immune system. With RA, the body's immune system improperly identifies the synovial membrane as foreign and attacks it. Common symptoms of RA include stiffness, fatigue, swelling and crippling pain. A natural diet can be helpful to RA sufferers by supporting the immune system and reducing inflammation-induced pain.
Identify and Eliminate Food Sensitivites
According to the Canadian School of Natural Nutrition, or CSNN, rheumatoid arthritis symptoms can be greatly exacerbated by the consumption of foods to which you are sensitive to. Many people have food sensitivities without realizing it, because the symptoms of food sensitivities can vary from day to day and can take up to 24 hours to appear. As such, CSNN recommends following a hypoallergenic diet for four weeks, during which time you completely eliminate the most common aggravating foods for RA sufferers. These foods include dairy, wheat, gluten, tomatoes, potatoes, bell peppers, eggs, eggplant, red meat, caffeine and sugar. After a month, you reintroduce one food item per day and monitor your symptoms closely. Should a return or worsening of symptoms occur, it indicates a food sensitivity and that food should be eliminated from your diet. Should none occur, then that food is considered safe for consumption.
Increase Fruits and Vegetables, Reduce Animal Products
The University of Maryland Medical Center, or UMMC, encourages the consumption of a diet that is high in fresh fruits and vegetables and low in processed foods and animal foods. This will ensure that you are getting all of the essential nutrients and antioxidants required to reduce inflammation and promote good bone health. The reason for reducing animal foods is that many animal foods are high in saturated fat, which is a fat that contributes to inflammation in the body. UMMC says that many RA sufferers have reported less pain, stiffness and fatigue when they switched to a vegan-based diet with lots of berries, fruits, nuts, roots, seeds and sprouts.
Consume Cold-Water Fish
CSNN encourages the consumption of cold-water fish such as mackerel, tuna, trout and salmon because they are high in omega-3 essential fatty acids. Phyllis Balch says in her book "Prescription for Nutritional Healing" that studies have shown that concentrated fish oil supplements derived from these cold-water fish resulted in individuals experiencing half as many tender joints as the placebo group. Eating these fish and/or supplementing with them, is thought to be helpful because the omega-3s suppress the immune system reaction that causes joint inflammation. Supplements can be toxic in high doses and could interact with certain medications, however, so speak to your health care practitioner before starting any new supplement.
Increase Your Fiber Intake
A high fiber intake is encouraged to promote regular elimination and reduce circulating toxins that might otherwise contribute to inflammation. CSNN recommends aiming for a total intake of between 30 and 50 g of fiber daily. This intake might be hard to obtain on its own, and CSNN recommends also taking a fiber supplement to help you to achieve this intake. All fibers produce a slightly different mechanism of action in the intestines and CSNN says that for the best results, combine flaxseed, oat bran, pectin, psyllium and guar gum supplements to provide 5 g of fiber, and to take it three times daily.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stradler Mitrea; 2008
- "The University of Maryland Medical Center: Rheumatoid Arthritis
