Daily Habits That Help Reduce Inflammation in Rheumatoid Arthritis

From healthcentral.com

These small tweaks to everyday routines have big potential for making disease management easier 

When it comes to rheumatoid arthritis (RA) management, treatment is primo. After all, getting inflammation under control is the best way to ease symptoms and prevent the disease from causing permanent joint damage. But once you’ve got the medical basics down, it’s time to think about lifestyle support. “Lifestyle habits can have a significant impact on inflammation,” says Nina Couette, D.O., a board-certified rheumatologist at The Ohio State University Wexner Medical Center in Colombus, OH. They can also improve your quality of life—allowing you to keep doing the things you love.

Why Daily Habits Matter

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“Most patients with RA need medication,” Dr. Couette says. “Typically, lifestyle modifications alone are not sufficient for disease control.” But everyday choices around sleep, stress, diet, and exercise can either amplify or temper inflammation. The extent to which this alters RA’s course is unclear, says Eric Ruderman, M.D., a professor in the division of rheumatology at the Northwestern University Feinberg School of Medicine in Glenview, IL. Still, “there’s a good deal of systemic inflammation involved in RA,” he says. “It makes sense that reducing it in general might help.”

Prioritize Restorative Sleep

“Regular, restorative sleep supports the immune system and reduces stress hormones that can worsen inflammation,” Dr. Couette says. “Poor sleep is also linked with increased pain sensitivity, fatigue, and difficulty coping.” The problem is that sleep can be disrupted by RA pain. To sleep better, work on sleep hygiene: reducing screen time before bed, keeping your bedroom cool and dark, maintaining a consistent bedtime and wake time, and implementing mindfulness meditation. A sleep study can also help ensure nothing else (like sleep apnoea) is to blame, Dr. Ruderman says.

Manage Stress

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Stress increases cortisol (the stress hormone) and levels of inflammatory cytokines, Dr. Couette says. It’s also linked to increased pain, says Dr. Ruderman. Implementing simple stress-reduction techniques can go a long way in managing your mental and physical health. Deep breathing exercises, meditation, exercise, or even your favourite hobby can be great ways to feel more relaxed. It’s also helpful, when your RA is flaring, to validate your feelings, and remind yourself that when your situation improves, so will your symptoms, Dr. Ruderman says.

Follow an Anti-Inflammatory Diet

For RA, the American College of Rheumatology (ACR) recommends a Mediterranean-style diet, which emphasizes fruits, vegetables, whole grains, fish, nuts, seeds, and olive oil, and limits ultra-processed and high-sugar foods, and trans and saturated fats. Evidence shows this can support long-term health and reduce cardiovascular risk, says Dr. Couette. How much it directly impacts RA inflammation is still unclear, Dr. Ruderman notes. An active area of research, he adds, explores how diet affects gut bacteria, and how this subsequently affects the disease process.

Move … Gently

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Many people think they shouldn’t exercise with inflammatory arthritis, but that’s not true, Dr. Ruderman says. “You have to listen to your body, and if something causes pain or you feel miserable after, don’t do it,” he says. “But as a general rule, more physical activity is better.” It helps improve muscle strength for better joint support and to reduce pain, and it improves sleep. In general, exercise helps modulate inflammatory markers, including IL-6 and TNF-α, and supports the immune system. Try a daily walk or small bits of activity throughout the day.

Maintain a Healthy Weight

“Obesity in RA is linked to higher disease activity, worse function, and poorer treatment response and maintaining a healthy weight is strongly recommended,” Dr. Couette says. An increased BMI has also been associated with worse fatigue in RA, says Charis Meng, M.D., a rheumatologist at Hospital for Special Surgery in New York City. Making sure you’re eating a healthy diet, exercising regularly, getting good sleep, and managing stress—together, they can help maintain a healthy body weight.

Learn About Pacing

It’s important to come up with strategies to avoid overdoing it and taxing your joints. “Scheduling appropriate rest, especially if you know your day is packed with activities you know will tire you out, makes a lot of sense,” says Dr. Meng. This may mean making a list of your priorities (and shifting any to-dos to another time or day when you’ll have more energy), planning certain tasks for when you know you’ll feel good enough to do them, and modifying activities with mobility aids and other tools to lessen the strain on joints.

Avoid Inflammation Triggers

Smoking has a negative impact on anyone’s health, but there are some unique ways it hurts people with RA. “There’s a link between smoking and developing RA, and it may interfere with the effectiveness of some of the medications we use,” Dr. Ruderman says. And because alcohol triggers inflammatory molecules and damages the gut lining, he tells people to avoid drinking in excess. When it comes to food, if you notice any foods make your joints feel worse, it’s a good idea to avoid them, Dr. Ruderman says.

Tenets of Healthy Living

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These lifestyle habits aren’t unique to people with RA—they’re good for anyone who wants to improve their health, Dr. Ruderman says. If this list seems overwhelming, focus on starting with one or two small changes. Once those are integrated into your routine, add another. Also, remember that inflammation is very individualized; a lot of this comes down to figuring out what helps you. So, keep track as you go, and focus on doing more of what makes your joints happy.

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