Shares Delhi’s Top Dietician Avni Kaul
If you are facing the daily struggles of rheumatoid arthritis (RA) or just curious about it’s dietary role, you should read this . RA is a chronic autoimmune condition where the immune system attacks healthy cells leading to painful joint inflammation. Surprisingly, your diet can greatly affect symptom severity and your well-being.
Let’s find out from eminent dietician and nutritionist, Avni Kaul, what kind of diet can reduce inflammation and help alleviate the symptoms of RA.
What are the nutrients that you need to eat to ease your rheumatoid arthritis, pain, and inflammation under control?
Processed foods high in refined sugars, unhealthy fats, and additives have been associated with increased inflammation and a heightened risk of chronic diseases. However, diets rich in whole, unprocessed foods such as fruits, vegetables, lean proteins, and healthy fats have been shown to lower inflammation and reduce the risk of developing chronic illnesses.
Omega-3 Fatty Acids
Omega-3 fatty acids, a type of polyunsaturated fat , help to reduce joint pain along with the stiffness one feels after waking up in the morning. Fish like salmon, tuna, sardines, and herring are packed with omega-3s, known to ease inflammation. Maintaining a good balance between omega-3 and omega-6 fatty acids is vital. Too much omega-6, found in certain oils, meats, and processed foods, can worsen inflammation, while omega-3s can help reduce it. Opt for more omega-3-rich foods for a healthier balance and lessen the impact of chronic inflammatory diseases like rheumatoid arthritis. Flaxseeds, chia seeds, and walnuts, also contain Omega-3 fatty acids.
Antioxidants
Antioxidants found in vitamins C and E, present in citrus fruits and nuts, help fight oxidative stress and inflammation in rheumatoid arthritis (RA). They counteract harmful free radicals, potentially reducing joint pain and damage. Colorful fruits like berries, and veggies like spinach and broccoli, are also full of antioxidants, promoting overall joint health and potentially easing RA symptoms. Including blueberries, raspberries, strawberries, blackberries, or huckleberries in your daily diet can be beneficial as they contain proanthocyanins and ellagic acid, powerful antioxidants fighting inflammation and cell damage.
Dietary Fibre
Fiber-rich foods, such as whole grains, beans, and legumes, play a crucial role in managing rheumatoid arthritis (RA). They help maintain a healthy gut microbiome, reducing inflammation. They can also aid in weight management, which is important for RA patients as it reduces the joint burden, potentially mitigating inflammation. Consuming foods like oats, lentils, and brown rice can contribute to better RA symptom control.
Flavonoids
Flavonoids are a class of polyphenolic compounds found in various fruits, vegetables, grains, tea, and wine. They are known for their antioxidant, anti-inflammatory, anti-cancer, and immunomodulatory properties. Berries, apples, onions, leafy greens, dark chocolate, soybeans, lentils, peanuts, red and purple grapes are some of the excellent sources of flavonoid. They manage inflammation by inhibiting inflammatory pathways and reducing oxidative stress.
Spices
Certain spices, such as turmeric, ginger, and cinnamon, are known for their anti-inflammatory properties. Curcumin, a compound found in turmeric, has been particularly studied for it’s potential to reduce inflammation associated with RA. Adding a dash of ginger to your morning tea or sprinkling some cinnamon on your coffee are simple and delicious ways to incorporate anti-inflammatory spices into your daily routine. Chili peppers containing capsaicinoids also have anti-inflammatory properties.
Mediterranean Diet
A Mediterranean diet consisting of lots of fruits, veggies, olive oil, fish, low-fat dairy, and lean proteins, small amounts of saturated and trans fats can help with rheumatoid arthritis by reducing inflammation and pain. Choose extra virgin olive oil for cooking as it is effective for reducing inflammation in RA patients.
These dietary tips can help you make informed choices for managing your rheumatoid arthritis. However, always consult your dietician for expert advice.
