Osteoarthritis is a common degenerative joint disease that affects almost everyone. As it progresses, osteoarthritis can significantly impact your quality of life.
Rheumatoid arthritis may affect only a few joints at first. Typically, these are the small joints in your hands and feet.
As the disease gets worse, symptoms may spread to more joints. These joints often include the wrists, elbows, hips, knees, and ankles. Most of the time, symptoms affect the same joints on both sides of the body.
Many people with rheumatoid arthritis also have symptoms that affect more than just the joints.
Areas that may be affected include: Skin, eyes, lungs, heart, nerve tissue, blood.
Rheumatoid arthritis symptoms can vary in severity. They may come and go. Periods when the condition becomes more active, called flare-ups, are followed by periods of little or no swelling and pain. This is called remission.
However, with proactive management, you can prevent or minimize many complications of the disease.
You can consider adopting two approaches to effectively manage arthritis:
1. Eat a balanced diet
Emphasize nutrient-dense foods
Prioritize consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. These nutrient-dense foods provide essential vitamins, minerals, antioxidants, and omega-3 fatty acids, which are beneficial for joint health.
For example, adding foods rich in vitamin C, such as citrus fruits, berries, and bell peppers, can support collagen synthesis and protect cartilage from damage.
Similarly, adding sources of omega-3 fatty acids like fatty fish (e.g. salmon, mackerel), chia seeds, and walnuts may help reduce inflammation in the joints.
Maintain a healthy weight
Strive to achieve and maintain a healthy weight to reduce excess stress on your joints, especially weight-bearing joints like your knees and hips.
To achieve your weight management goals, focus on portion control, eating balanced meals, and incorporating regular physical activity into your daily routine.
Limit inflammatory foods
Reduce your intake of processed foods, sugary snacks, refined carbohydrates, and saturated fats. These foods can contribute to inflammation in the body, potentially worsening arthritis symptoms. Instead, opt for anti-inflammatory options like leafy greens, olive oil, nuts, and seeds. These foods can help reduce systemic inflammation and support joint health.
For example, replacing refined white bread with whole grain options like quinoa or brown rice can provide additional fiber and nutrients while reducing inflammation.
Consulting a healthcare professional or dietitian can provide personalized guidance and support in developing a diet that is tailored to your individual needs and circumstances.
Choose whole, unprocessed foods
Focus on consuming whole, unprocessed foods that are as close to their natural state as possible. This includes fruits, vegetables, whole grains, lean proteins, nuts, and seeds. Whole foods are rich in essential nutrients, vitamins, minerals, and fiber, which can help reduce inflammation, support a healthy weight, and improve overall joint health.
For example, choose fresh apples over processed apple juice, enjoy homemade stir-fries over prepackaged frozen meals, and choose plain yogurt with fresh berries over sugar-flavored yogurt.
2. Stay Hydrated
Drink Enough Water
Make sure you consume enough water throughout the day to stay hydrated. The general recommendation is to drink at least eight glasses of water per day (about 2 liters or half a gallon).
Water needs can vary depending on factors such as age, activity level, climate, and individual health status. It is important to listen to your body’s signals and increase your water intake as needed.
Beverages such as coffee and tea can help hydrate, but consuming too much can have a diuretic effect. Balance them with plain water to reach your hydration goals.
Include Hydrating Foods
Incorporate hydrating foods with a high water content into your diet. Fruits and vegetables, such as watermelon, cucumbers, strawberries, oranges, and lettuce, are great options. These foods not only hydrate, but also provide additional benefits such as fiber, vitamins, minerals, and antioxidants that support overall health and joint function. For example, a refreshing salad with sliced cucumbers and lettuce leaves can hydrate while adding crunch and nutrition to your meal.
