6 Tips For Living With Rheumatoid Arthritis

Rheumatoid arthritis affects 1.3 million Americans and is a major cause of disability and chronic pain. Symptoms include joint pain, stiffness, and swelling that may affect mobility and ability to perform activities of daily living. Chronic fatigue, illness, malaise, loss of appetite, and weight loss are other symptoms of rheumatoid arthritis. There is no cure for rheumatoid arthritis, but there are medications that can help you feel better. It is just as important to adjust your lifestyle, as healthy behaviors can significantly reduce flare ups, arthritis symptoms, and chronic pain. Following are 6 tips for living with rheumatoid arthritis that can make a big difference in your day-to-day experience.

1. Stay Physically Active

The CDC recommends that people living with arthritis approach physical activity with the acronym SMART in mind. This means that physical activity should include the following considerations:

• Start low, go slow. Starting too quickly risks injury that could worsen chronic pain and disease severity.

• Modified activity when needed. This is particularly important during rheumatoid arthritis flare ups. Even though the pain and stiffness may make you want to stay less active, physical activity and strengthening your muscles can actually make your symptoms better.

• Activities that are “joint friendly.” Choose low impact exercise activities that do not include repetitive twisting. Examples of joint-friendly aerobic exercise include swimming, bicycling, walking, water aerobics, and dancing.

• Recognize safe places. Safety is particularly important for people with rheumatoid arthritis. Senior exercise classes geared toward others with physical limitations are one good option. If you choose to direct your own fitness journey, make sure you exercise in well-lit spaces that are free of tripping hazards like stairs. Be cautious about busy traffic, and be within easy reach of a handrail for stability.

• Talk to a health professional or physical therapist first. Always check with your medical provider before starting a new exercise regimen. An online health coach through an app like Mighty Health can help you create an individualized exercise plan. This will drastically lower your risk of injury or symptom worsening.

So what kind of exercises work best for rheumatoid arthritis? Stretches and bodyweight exercises are great for improving joint mobility and flexibility. Again, make sure you start slow and don’t overdo it. Many places offer yoga for seniors, which includes modified poses that take stress off your joints. The goal is to increase your range of motion and heart rate without damaging your joints or causing pain.

2. Find Social Support

Living with a disabling condition can be isolating, and mood symptoms like depression are common among people with rheumatoid arthritis. Building a strong social support network is a great way for healthy aging individuals to feel more connected and stay active. Check out social groups through a nearby senior center or ask your rheumatologist for nearby support groups for people with rheumatoid arthritis. If mobility is an issue for you, there are vibrant online communities, like the Mighty Health Facebook member community, of like-minded people who can make you feel less isolated and alone.

3. Manage Your Weight

Living with rheumatoid arthritis is all about keeping your joints happy and healthy. Maintaining a healthy body weight is a big piece of that. Carrying extra pounds puts undue stress on your joints, which can make arthritis pain worse. There is also some evidence that rheumatoid arthritis treatments may be less effective for people who are overweight or obese. Dropping any extra pounds is a good way to improve joint pain. For help, work with an online health coach who can make a special weight loss plan for you.

4. Follow an Anti-Inflammatory Diet

Rheumatoid arthritis is an autoimmune condition, and there is strong scientific evidence that inflammation plays a role in the development of disease symptoms. An anti-inflammatory diet can help to lower joint inflammation, decreasing pain, stiffness, and disability.

Start by reducing the number of inflammation causing foods in your diet. Certain foods trigger your immune system to become overactive, leading to inflammation. Because rheumatoid arthritis is an autoimmune condition, you are already more prone to overactivity of this system. Here’s a list of foods to avoid:

• Refined carbohydrates, such as bread, pasta, pastries, and other “simple carbs." A low-carb diet is a great way to reduce inflammation.

• Fried foods, especially those fried in partially hydrogenated oils. These contain high levels of trans fats, which trigger inflammation.

• Soda

• Energy drinks

• Juice

• Processed and prepackaged foods. Frozen meals, packaged cookies or cakes, margarine, frozen pizza, chips, and other processed foods tend to be high in sodium, trans fats, saturated fats, and simple carbohydrates.

• Ice cream and other high-sugar treats

In addition to cutting out foods that increase inflammation, it’s important to eat plenty of foods that are high in antioxidants. Antioxidants are a class of molecules with special properties. They move through cells and sweep up radical oxygen species, which cause cellular damage and are associated with inflammation. Eating a diet high in antioxidants could make a significant difference in your inflammation levels. Foods that contain vitamin C, vitamin E, carotenoids, resveratrol, and selenium have antioxidant properties. This includes pumpkin, carrots, sweet potatoes, berries, green leafy vegetables, cranberries, and certain types of beans.

It is also important to ensure you get enough omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties, while omega-6 fatty acids promote inflammation. While you need both types of fats to stay healthy, the balance is important. Foods that contain soybean oil, canola oil, safflower oil, and corn oil are particularly high sources of omega-6 fatty acids. In contrast, inflammation fighting omega-3 fatty acids are found in flaxseeds, salmon, sardines, tuna, mackerel, and chia seeds. Try to eat several servings of these foods each week to boost your omega-3 fatty acid intake.

Finally, use herbs and spices with anti-inflammatory properties. Turmeric, cumin, dill, rosemary, cinnamon, and star anise have fantastic health benefits. Using fresh herbs in your meals not only boosts their flavor but can also lower your inflammation levels.

5. Get Better Sleep

Pain and stiffness can seriously interfere with your sleep. Recent research shows that poor sleep quality worsens pain, fatigue, and depression in people with rheumatoid arthritis. Before turning to sleep medications, which can have unpleasant side effects, try relaxation techniques to improve sleep quality. Keep a consistent bedtime and wake time, avoid screen use for at least 30-60 minutes before bed, and start a relaxing ritual to help you get to sleep (meditation, using heating pads or a cup of caffeine-free tea are good ideas). If you still can’t sleep, melatonin is an over-the-counter supplement that can help you fall asleep and restore your regular sleep rhythms.

6. Quit Smoking

Smoking is a major risk factor for rheumatoid arthritis. It is also a huge source of inflammation, which can make symptoms worse. If you smoke, it’s time to commit to a plan to quit. Going cold turkey is one option, but that approach leaves many people vulnerable to relapse. A better approach is to complete a smoking cessation program. Your medical provider can give you a referral to a nearby option. There are also medications that can help make the process easier. In addition to making your arthritis symptoms better, quitting smoking lowers your risk of lung cancer and other chronic illnesses.

Managing rheumatoid arthritis symptoms is hard, but even small lifestyle changes can make a big impact. Rather than trying to overhaul your entire life at once, start with manageable pieces. Commit to eating one or two more servings of antioxidant-rich fruits or vegetables daily, start going for a daily walk, and use an app like Mighty Health to get an online health coach who can make a personal plan for you.