Diet & Nutrition

Rheumatoid Arthritis Diet and Exercise – Tips for better living

Rheumatoid Arthritis Diet and Exercise

Rheumatoid arthritis is a type of arthritis that causes joint pain, inflammation and swelling on joints. Rheumatoid arthritis basically is an auto immune disease, in which the immune system of body mistakenly attacks the joints. The attack of Rheumatoid arthritis badly affects joints of knee, elbow, and wrist. It can also affect the eyes, skin, heart, nerves, and blood, etc. If not treated at the right time then this type of arthritis can affect the internal organs as well. This arthritis stays for a long time in one’s body.

Rheumatoid arthritis commonly known as RA affects the body in a systemic way. If the joint of one hand has got RA then the other hand will also get it. Because of this RA, is called a systemic disease. RA is a disease that doesn’t allow you to perform your daily works. Although, doctors follow the target to treat strategy to cure rheumatoid arthritis, patients suffering from this disease also need a tight schedule along with medicine to stay fit.     

A balanced diet, proper physical activities, and exercises can help you to manage the RA. Here are a few tips for living with rheumatoid arthritis. 

Rheumatoid Arthritis Diet and Exercise

Tips for Living with Rheumatoid Arthritis

Rheumatoid arthritis is a disease that requires more self-care. Few healthy habits can really help you to slow down RA. A balanced diet and physical activities both are really helpful in case of rheumatoid arthritis.

Diet in Rheumatoid Arthritis

Your diet plays an important role in the matter of health. It also applies in the case of RA. A balanced diet can help to you be in the best of your health. In the case of rheumatoid arthritis, it is suggested to consume anti-inflammatory diet. Although the benefits of an anti-inflammatory diet for RA patients are yet to be proved, doctors suggest the patient of RA to include food items with anti-inflammatory quality in their meal.

Here are few edibles items with high anti-inflammatory qualities that help you in the condition of RA.

  • Green Vegetables

If you are suffering from RA then you may have inflammation so anti-inflammation diet is what you need. An anti-inflammatory diet includes plenty of green leafy vegetables like spinach and broccoli. Tomatoes also come in the category of the anti-inflammatory diet.

  • Cold Water Fish

If you like to eat fish then here is good news that not only a vegetable but a few fish also are rich in anti-inflammation which can help you well in the case of RA. Cold water fish like salmon, tuna, sardines, anchovies, and few other fish have omega 3 and interleukin-5 in them. Both of them are anti-inflammatory protein.

  • Fruit and Veggie

Plenty of food and vegetable are always good for health. Fruits and vegetables make the immune system strong. Colorful berries, cherries, spinach, kale, and broccoli are good for RA patients. 1 to 1.5 cups of fruit will boost your immunity in case of RA.

  • A Bowl of Nuts and Seeds

The best diet for rheumatoid arthritis is dry fruits. Approx 1.5 ounces of dry nuts and seeds everyday give strength to your joints and prevent them from hollowness. You can add almonds, walnuts, pine nuts and pistachios in your bowl of nuts. These nuts are high in protein and filled with fiber but the better side of these nuts are that they do not contribute in your body weight. So, you can have them without thinking about the consumed calories.

  • Olive Oil

There are not one but many healthy reasons to replace your regular cooking oil with olive oil. In the case of RA, the use of oil in food becomes more crucial as oil increases body fat which is not good for RA patients. So it is suggested to use olive oil as this oil is anti-inflammatory, heart healthy and consists anti-oxidants. Extra virgin oil will be a healthier option for RA patients.

Lose Weight with Rheumatoid Arthritis

Our joints carry our weight. In case of RA when joints are already in pain, giving them the burden of few more pounds is a torture. During RA, patient put on some extra weight and extra pain in joints, so it become a must to reduce those extra pounds. For this, you can have a low-calorie diet and add below-given exercise in your daily routine.

  • Food to Avoid

Along with a healthy diet, you need to also remember the food to avoid. Rheumatoid arthritis diet food to avoid includes fried food, alcohol, sugar, grilled and processed foods. These types of food will give you taste for short time but pain for a longer time.

  • Exercise in Rheumatoid Arthritis

RA gives you pain and fatigue; in this case usually, people feel that exercise will only increase the pain. But the fact is that being physically active will help you and your joints in the case of RA. So, don’t say no to exercise if you are suffering from rheumatoid arthritis. Here, we will suggest you consult with your doctor first about the type of exercises that you can choose for being active.

Here, we are mentioning a few of exercises that can help you for sure in case of RA.

  • Stretching

Stretching prepares your muscles and joints for more tough physical activity. A physical trainer will always suggest you do the stretching part at the beginning of exercises so that your muscles can become active. In the case of RA, you can start with very basic stretching that includes taking your hand up and then try to touch the toe.

  • Take a Walk

Walking is the best exercise for rheumatoid arthritis. To be physically active, it is the simplest thing which you can easily include in your daily life. You can choose your walking time according to your routine but the early morning time is always the best time. Don’t try to walk with a pace; you can start with smaller steps for walking. Drink plenty of water while walking and wear a pair of comfortable shoes. 

  • Yoga and Breathing Exercise

Yoga includes the activities of deep breathing, meditation, flowing movements, etc. It helps the RA patient to have control over their body and the easy techniques don’t put stress on their joints. Like yoga, Tai-chi, a Chinese exercise also offer relax to the joints of RA patients. You can search for the techniques of Tai-chi from the internet but it’s a must to discuss with your doctor before attempting these exercises. 

  • Rheumatoid Arthritis Exercises to Avoid

When you do exercise then do not give stress to your joints. Avoid running and when your joints need to relax don’t force them for work out and sit somewhere of a few minutes. Lifting heavy weight can badly affect your joints so do not try to do that.

Also Read – Home Remedies for Rheumatoid Arthritis

Wrapping Up

Here, we have summed up the information related to rheumatoid arthritis diet and exercise plan. If you have RA then apply these suggestions in your daily life and stay healthy and blessed!

About the author

Nancy Maheswari

Nancy Maheshwari is a freelance writer, blogger and social media enthusiast. In addition to developing blog content, she maintains her own blog that covers a wide range of topics. She has an obsession with trying on different food, learning DIYs and photography and watching animated movies too.

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