Make Sure to Include These Foods in a Rheumatoid Arthritis Diet
Being diagnosed with rheumatoid arthritis can be both a relief and a terrifying moment in a person’s life. On the one hand, those who are diagnosed with the disease typically begin to experience early to moderate symptoms of the disease before a doctor reaches a diagnosis.
The actual diagnosis can be a step in the right direction. It can provide clarity and a path forward in an otherwise confusing battle of symptoms and unknown fears.
On the other hand, that knowledge comes with the reality that you will face the illness and its symptoms for the rest of your life.
Rheumatoid arthritis is a lifelong, chronic illness that develops as a result of an overactive immune system. Other forms of arthritis present with similar symptoms, but do not stem from the immune system response. According to the National Institute of Arthritis and Musculoskeletal and Skin Disease, approximately 1.5 million Americans face rheumatoid arthritis in their lifetimes. The disease is also estimated to affect women up to three times more than men.
The disease attacks the body’s joints, most notable the ones in the hands, wrists, feet, elbows, and knees. Most who have rheumatoid arthritis report that symptoms come and go, but over time, inflammation of the joints can cause permanent damage. These long-term damages can cause physical deformity, and chronic pain, especially with old age. Joints can become unstable, or permanently dysfunctional.
Additionally, rheumatoid arthritis affects the heart and blood vessels, and can lead to a significantly higher risk of heart disease. After diagnosis, a person’s overall risk of developing heart disease is estimated to increase by 60% or more. This makes the average rheumatoid arthritis patient more than twice as likely to have a heart attack than the general population.
With the additional risk of heart disease, and with the body constantly fluctuating between states of inflammation, many have turned to anti-inflammatory therapies to combat rheumatoid arthritis. For most, the simplest way to introduce anti-inflammatory agents into the body is through the diet.
Mediterranean Diet
Eating foods that contain anti-inflammatory agents can be the easiest and most natural way to begin to combat rheumatoid arthritis symptoms. Many of the desirable properties of such foods have become health buzzwords: antioxidant, probiotic, and rich in omega-3 fatty acids, to name a few. These foods both empower the body to promote its own anti-inflammatory agents and carry the additional benefit of reducing risk of heart and cardiovascular disease.
Though not the sole example of a diet rich in anti-inflammatory properties, The Mediterranean Diet has become a well-known and easy to follow dietary plan in the field of nutrition. It was discovered through several research studies that focused on a correlation between those living in the Mediterranean region and a remarkably low risk of high blood pressure and cardiovascular disease. This is in spite of a diet seemingly high in fats, as well.
As it so happens, core food groups of the Mediterranean region—olive oil, fish, vegetables, seeds—were rich in a variety of nutrients that promote heart health and even offered a layer of protection against heart problems and disease. Further research identified key benefits to those with rheumatoid arthritis, including lower risk of heart disease, lower blood pressure, limited symptoms, and less frequent flare ups.
Following a Mediterranean-style diet is simple, and it can be an effective way to combat the symptoms of rheumatoid arthritis. Any food claiming to be rich in anti-inflammatory properties—something easily researched—has something to offer rheumatoid arthritis patients. In general, here are some good food groups to turn to and how to incorporate them into your daily diet.
Trade meat for fish
Fish such as mackerel, salmon, tuna, herring, and trout all contain an abundance of nutrients that are essential to healthy living. At least twice a week, try to consume between 3 and 5 ounces of a good fish steak. Trade this option in for the usual cut of red meat, and you will experience significantly more health benefits. Even taking fish oil supplements is better than nothing, although nothing beats consuming fish in its natural state.
The key benefits of consuming fish are its abundance of “good” fats, called omega-3 fatty acids, and its ability to cut down inflammatory proteins in the body. The fats found in fish compete with larger, harder-to-process fats that end up staying in your body longer and causing long-term health problems. For those with rheumatoid arthritis, the more in control of your weight you are, the less likely you are to put additional stress on your joints by gaining or fluctuating in weight.
Consume more olive oil
This staple of the Mediterranean diet has become famous for its anti-inflammatory properties, and for its cooking and food-complementing properties. The oil, a monounsaturated fat, provides a wide range of heart-health benefits, including lower cholesterol and lower risk of internal blood clotting. Additionally, olive oil contains several compounds that interfere with the body’s inflammatory processes and help reduce pain.
Those with rheumatoid arthritis would greatly benefits from consuming between 1 and 3 tablespoons of extra-virgin olive oil a day. Be sure to stick with extra-virgin olive oil, as processed olive oils can lose their anti-inflammatory properties the more they are processed. Traditionally, olive oil pairs with bread, and it can be used as a salad dressing, pasta sauce, or vegetable dip, as well.
Fruits and vegetables
Everyone knows that the best food groups to include in their diet are fruits and vegetables. The more colorful the produce, the better in terms of anti-inflammatory properties and health benefits. The color is an indicator of the presence of antioxidants that the body can use to help fight inflammation and reduce toxins in the blood and cells. This translates to healthier joints and less pain in individuals with rheumatoid arthritis.
There is no limit to the fruits and vegetables that you can consume on a daily basis. The more, the better. Aim to incorporate foods like spinach, blueberries, kale, grapefruit, and tomatoes into dishes, among others. Each vegetable type includes different nutrients that the body uses for almost every process, and the more of these nutrients that you consume, the better you will feel overall.
Nuts and seeds
This food group has been linked to lower risk of developing rheumatoid arthritis, among a handful of other inflammatory diseases. Nuts like pine nuts, cashews, almonds, walnuts, sunflower seeds, and the beloved pistachio contain both monounsaturated fats and vitamin B-6. Both of these compounds reduce inflammation and contribute to cardiovascular health, although eating more than a small handful every day can actually contribute to weight gain and excess fat and calories in the body.
Green tea
Perhaps one of the best anti-inflammatory drinks that you can consume is green tea. There are many health benefits of drinking tea, and you can even drink up to five or more cups a day. The beverage is known to lessen the severity of rheumatoid arthritis symptoms and can block some of the body’s attacks against the joints by stopping the production of damaging molecules in the blood. Although not necessarily a staple of the Mediterranean Diet, drinking green tea is a great way to incorporate anti-inflammatory foods into the diet to combat rheumatoid arthritis.
Overall, by eating healthy and being conscious of what you put into your body, you can experience health benefits beyond simply managing your symptoms and controlling your weight. For those experiencing severe rheumatoid arthritis symptoms, it may be best to pair up with a nutritionist familiar with the disease to determine a dietary plan of action. Fighting a lifelong illness like rheumatoid arthritis is a daily battle. Fighting it on the field of diet is just one way of giving your body the tools that it needs to keep worsening symptoms at bay.
References
http://observer.com/2017/12/6-foods-to-reduce-inflammation-and-pain-caused-by-rheumatoid-arthritis/
https://www.niams.nih.gov/health-topics/rheumatoid-arthritis
