RA is an autoimmune disease that strikes about 1.5 million Americans. A disease thought to be associated with middle age, it is said to be seen most often in the range of 30- to 60-year-olds at the time of onset. And interestingly, it strikes women three times more often than men. (That said, it occurs at a later age in men.)
When a person develops RA, the body mistakes the tissue for a harmful substance. As a result, the immune system wrongfully attacks it. This causes inflammation and a thickening of joint tissue. And in extreme cases, it can affect the organs of the body itself.
Most often, RA affects the joints of the hands, feet, wrists, elbows, knees and ankles. And unlike other diseases, it usually strikes both sides of the body. Plus, it is considered a “systematic disease” because it can wage war on bodily systems, like the cardiovascular and respiratory systems. This is just one of the reasons why RA should be taken seriously.
Diet is a critical part of RA management because of the inflammatory nature of the disease. What we eat either can drive or decrease the amount of inflammation in the body, depending on dietary choices.
For example, fried, fatty foods can increase inflammation in the body. But healthy fatty choices, like olive oil, can result in an anti-inflammatory effect. Consuming too many foods high in Omega-6’s (like soybeans) can result in inflammation.
The good news is that you can better manage RA by making small tweaks to your diet. Here are seven simple dietary changes that may decrease inflammation associated with RA.
- Load up on cold-water fish.
- If you don’t like fish, take fish oil supplements.
- Eat more fruits, vegetables and whole grains.
If there’s one thing experts know for sure, it’s that fish is good for the inflammation that coincides with RA, and research supports this belief.
According to the Arthritis Foundation, researchers have found that the oil found in fish can help with both joint pain and morning stiffness. It has even coincided with the ability to reduce medications in some patients.
“Be sure your diet includes such cold-water fish as herring, mackerel, trout, salmon and tuna. Although there may be no magic elixir, the omega-3 fatty acids in fish oil are the most promising anti-inflammatory in food,” says Ruth Frechman, registered dietitian and spokesperson for the American Dietetic Association, as reported by the Arthritis Foundation.
Experts say that three and a half ounces of fish boast one gram of omega-3 fatty acids. So aim for this amount or more.
In truth, some people just don’t like fish. But it's still possible to reap the benefits found in fish by taking fish oil supplements.
“If you choose to try fish oil supplements, talk to your doctor about a dosage,” reports the Arthritis Foundation. “People with RA can often take a higher level of fish oil than is recommended for the general public, but there can be side effects. Higher doses of fish oil may interact with certain drugs, including those for high blood pressure.”
It’s easy to find fish oil supplements. They’re available at just about any grocery or drug store.
Because RA is a disease of inflammation, it’s important to stick to an anti-inflammatory diet. This means eating anti-inflammatory foods that provide ample amounts of fiber.
According to the Arthritis Foundation, researchers have found that fiber can reduce levels of C-reactive Protein (CRP) in the blood. In general, CRP is associated with inflammation.
So make your fave fruits, vegetables and whole grains a part of your diet. Your body will thank you later.
- Add extra-virgin olive oil to meals.
- Make sure to consume foods that contain selenium.
There’s a reason that experts stress olive oil as an essential element of an RA-friendly diet. Olive oil has been shown to reduce inflammation.
According to Authority Nutrition, olive oil is filled with oleocanthal. Studies have shown that this antioxidant can act in the same way as ibuprofen because it reduces inflammation by blocking enzymes that drive it. The oleic acid found in olive oil is thought to lower CRP levels. And best of all, research has shown that the antioxidants found in olive oil can be beneficial in inhibiting genes and proteins related to inflammation.
According to the Arthritis Foundation, it takes three and a half tablespoons of olive oil to reap the benefits of one 200-milligram ibuprofen tablet. That’s a hefty amount of calories.
Experts say that those with RA have been found to have low levels of selenium. According to the George Mateljan Foundation, this mineral plays an important role in health. Selenium can be found in fish, meat, whole grains, and even nuts and seeds.
That said, one of the best sources of selenium is tuna. This fish provides more than 200 percent of the amount of selenium needed in a day. In addition, shrimp is a good choice. Beef, chicken, turkey and sunflower seeds also can serve as a source of obtaining this mineral.
- Seek out foods that contain vitamin D.
- Cut down on fried foods and foods with too many omega-6 fatty acids.
According to the Arthritis Foundation, vitamin D may reduce the risk of RA due to its role in regulating the immune system. This has been found to be true for older women. To ramp up vitamin D levels, consider adding eggs to your breakfast routine. Fortified cereals and milk can serve as a good source of vitamin D as well.
In general, fried foods are said to be inflammatory. Plus, loading up on too many omega-6 fatty acids can add to joint inflammation. To avoid this potential mishap, the Arthritis Foundation says to substitute processed foods with fresh fruits and veggies when it comes to snacks. Be aware of the fact that many oils and snacks contain omega-6 fatty acids. The goal is to keep consumption of omega 6s and omega 3s in balance. Omega-6s promote inflammation, but omega 3s decrease it.