Rheumatoid arthritis (RA) and other rheumatic diseases are chronic inflammatory disorders that affect the joints and connective tissue, causing pain, inflammation, stiffness and, in many cases, joint deformities. These are autoimmune diseases where the immune system attacks healthy tissues, generating persistent inflammation and progressive damage. Along with the joints, other organs such as the lungs and blood vessels might potentially be affected.
Beneficial foods for rheumatoid arthritis
Table of Contents
- Omega-3 fatty acids: Present in flax seeds (pulverized for better absorption), fatty fish (salmon, mackerel) and walnuts. These fatty acids are powerful anti-inflammatories that help lubricate joints and reduce pain.
- Extra virgin olive oil: Contains oleocanthal, a substance that inhibits inflammatory enzymes, with an effect similar to some anti-inflammatories.
- Fruits, vegetables and whole grains: They provide fiber and antioxidants that help reduce inflammatory markers in the blood. Strawberries, such as, have shown particular benefits in reducing C-reactive protein, a marker of inflammation.
- Anti-inflammatory spices: Ginger and turmeric can definitely help reduce joint inflammation, even though they should be used under medical supervision to avoid interactions with medication.
- Vitamins and minerals: It is significant to ensure adequate consumption of vitamin D, calcium, selenium, magnesium and B complex vitamins, essential for immune function and bone health.
Foods and habits to avoid
- High in omega-6 fatty acids: Found in red meat, egg yolks and fried foods, they can promote inflammation if consumed in excess.
- Processed and ultra-processed foods: with high levels of salt, simple sugars and saturated fats that worsen systemic inflammation.
- Grilled or fried products at high temperatures: They generate pro-inflammatory compounds called AGEs (advanced glycation end products).
- Excess salt: It can activate immune system cells that increase inflammation,so it is recommended to limit your intake to less than 5 grams daily.
- Sugars and sugary drinks: Their consumption can activate unwanted immune processes, aggravating the autoimmune response.
Practical aspects for comprehensive management.
- maintain adequate hydration, as dehydration can worsen symptoms such as fatigue and muscle soreness.
- Control body weight to avoid joint overload.
- Do not self-medicate or take supplements without medical supervision due to the risk of interactions or side effects.
- The circadian rhythm, which includes regular feeding and rest times, is directly related to immune regulation and can influence disease activity.
- Meals based on legumes,whole grains,fish,fresh fruits and various vegetables.
- Use of anti-inflammatory spices such as turmeric,ginger and black pepper.
- Healthy fats predominate, such as extra virgin olive oil and nuts.
- Avoid fried, processed and reduced salt.
With an adapted nutritional approach, combined with medical treatment and healthy habits, it is possible to reduce degradation, reduce pain and improve the quality of life of those living with rheumatoid arthritis and other rheumatic diseases.
Prof.Lic. Samuel B. Garcia – Nutritionist / MP:108
Diet Plays Key Role in Managing Rheumatoid Arthritis, Experts Say on world RA Day
October 12, 2023 – As World Rheumatoid Arthritis Day is observed today, medical nutritionists are emphasizing the powerful influence of diet in managing the chronic inflammatory condition. Rheumatoid arthritis (RA) and other rheumatic diseases, affecting joints and connective tissue, are autoimmune disorders where the immune system mistakenly attacks healthy tissues, leading to pain, inflammation, and potential joint damage. A tailored nutritional approach, alongside medical treatment and healthy habits, can significantly reduce disease progression and improve quality of life, according to experts.
Rheumatoid arthritis impacts not only joints but can also affect organs like the lungs and blood vessels. While medication remains crucial, dietary modifications can play a supportive and impactful role in mitigating symptoms.
“With an adapted nutritional approach, combined with medical treatment and healthy habits, it is possible to reduce degradation, reduce pain and improve the quality of life of those living with rheumatoid arthritis and other rheumatic diseases,” states Prof. Lic. Samuel B. Garcia, a registered nutritionist (MP:108).
Foods to embrace:
The article highlights several food groups beneficial for those managing RA:
* Leocanthal-rich foods: This substance, found in certain plants, inhibits inflammatory enzymes, offering effects similar to some anti-inflammatory medications.
* Fruits, Vegetables & Whole grains: these provide fiber and antioxidants, helping to reduce inflammatory markers in the blood. Strawberries, specifically, have been shown to lower C-reactive protein, a key indicator of inflammation.
* Anti-inflammatory Spices: ginger and turmeric can definitely help reduce joint inflammation, but should be used under medical supervision to avoid potential interactions with medications.
* Essential vitamins & Minerals: Adequate intake of vitamin D, calcium, selenium, magnesium, and B complex vitamins is vital for immune function and bone health.
Foods to Limit or Avoid:
Conversely, certain foods can exacerbate inflammation and worsen symptoms:
* High Omega-6 Fatty Acids: Found in red meat, egg yolks, and fried foods, excessive consumption can promote inflammation.
* Processed & Ultra-Processed Foods: High levels of salt, simple sugars, and saturated fats contribute to systemic inflammation.
* High-Heat Cooked Foods: Grilling or frying at high temperatures generates advanced glycation end products (AGEs),which are pro-inflammatory compounds.
* Excess salt: Intake should be limited to less than 5 grams daily, as it can activate immune cells and increase inflammation.
* Sugars & Sugary Drinks: These can trigger unwanted immune processes, aggravating the autoimmune response.
Beyond Food Choices:
the article also stresses the importance of holistic habits:
* Hydration: Maintaining adequate fluid intake can alleviate symptoms like fatigue and muscle soreness.
* Weight Management: Controlling body weight reduces stress on joints.
* medical Supervision: Avoiding self-medication and consulting a doctor before taking supplements is crucial to prevent interactions or side effects.
* Circadian Rhythm: Regular feeding and rest times support immune regulation and can influence disease activity.
A Weekly Menu Focus:
A recommended weekly menu prioritizes legumes, whole grains, fish, fresh fruits, and vegetables, incorporating anti-inflammatory spices like turmeric, ginger, and black pepper. Healthy fats, such as extra virgin olive oil and nuts, should be favored, while fried, processed foods, and excessive salt should be avoided.
The facts provided underscores the growing recognition of nutrition as a vital component in the comprehensive management of rheumatoid arthritis and other rheumatic diseases.
