Exercise & Diet for Rhematoid Arthritis Sufferers

Rheumatoid arthritis (RA) is an auto-immune disease, which means the immune system mistakenly attacks healthy tissue. It is a painful condition in which inflammation causes stiff, swollen joints and fatigue. Certain dietary strategies and appropriate forms of exercise can go a long way in relieving symptoms and helping slow progression. They are best used in conjunction with medications that control inflammation or encourage appropriate immune responses. Talk to your doctor first before trying a specific kind of diet or exercise program to ensure it is appropriate for your circumstances.

Reducing Inflammation Through Diet

• Food plays a big part in promoting or decreasing inflammation in the body. This is because foods contain a variety of chemicals and compounds that can either trigger the release of inflammatory chemicals or hinder them.

  An anti-inflammatory diet is an important part of managing RA. Consume lots of fresh, whole foods like fruits, vegetables, whole grains and beans. They are rich in antioxidants, which fight inflammation. Omega-3 fatty acids are also beneficial; they are abundant in cold-water fish, hemp seed, flaxseed and walnuts.

  Reduce your intake of foods that trigger the release of inflammatory chemicals. Cut back on animal proteins and replace them with healthier proteins like whole soy foods, whole grains and beans. Foods made with white flour or are that are high in sugar also promote inflammation.

  According to the University of Maryland Medical Center, people have reported relief from following a vegan diet, which does not include animal products of any kind. No studies exist to confirm this. Talk to your doctor before attempting a vegan diet on your own.

  Dr. Andrew Weil suggests an elimination diet to see if certain foods are problematic for you. For two months at a stretch, eliminate the following groups of food one at a time: sugar (fruit is OK), citrus fruits, and finally wheat, corn and soy. Talk to your doctor for proper guidance.

Exercise for Symptom Relief and Joint Health

• While RA can be painful, it is important to maintain an adequate level of regular physical activity. This can ease pain and stiffness and improve mobility, flexibility and joint health. You also need adequate levels of rest to ease inflammation. A physical therapist can design a personalized program of exercises that will improve range of motion.

  Regular aerobic activity is important as well; Dr. Weil suggests swimming is the best type for RA. According to the University of Maryland Medical Center, recent evidence suggests traditional wisdom about restricting activity to mild forms of exercise might be incorrect. Research indicates more intense levels of activity provided greater symptom relief and muscle strength. Talk to your doctor or physical therapist for guidance on what is appropriate. Always listen to your body when you exercising. It serves as a guide for appropriate exertion. Shoot for at least 30 minutes of activity most days of the week.