5 Foods That Can Help Prevent an Arthritis Flare-up

From eatingwell.com

When you have arthritis, what you eat can make a difference 

KEY POINTS

• Fatty fish, leafy greens, nuts, turmeric and beans may help prevent arthritis flares. 
• They are anti-inflammatory and rich in protective fats, protein, fibre and antioxidants.
• For even more arthritis protection, experts recommend following the Mediterranean diet.

When you’re dealing with stiff, achy or swollen joints, arthritis flare-ups can be painful and tough to manage. Even if you know these symptoms are temporary, you may still feel compelled to make some changes in hopes of feeling better. For many people, that change starts with the foods they eat. 

But can what’s on your plate actually help prevent an arthritis flare-up? While there is no food that will magically stop an arthritis flare in its tracks, the foods you do or don’t eat may help prevent it from happening. “The evidence supports sticking with a consistent anti-inflammatory eating pattern like the Mediterranean diet all the time, and not changing your diet when symptoms flare,” says Michelle Seguin, M.D. “Your best bet is maintaining healthy eating habits year-round rather than trying to eat differently when symptoms worsen.”

Research shows that a Mediterranean diet pattern that’s rich in whole foods like fish, nuts, beans and legumes, whole grains, fruits and vegetables, yet low in saturated fat and processed foods, can help fight inflammation and may even improve symptoms like joint pain in people with rheumatoid arthritis and osteoarthritis. 

That said, some foods may be particularly beneficial. If you’re curious to learn more about the best foods to fend off arthritis symptoms, here’s what experts recommend. 

1. Fatty Fish

Inflammation is a major driver of arthritis pain. That’s where fatty fish like salmon and sardines come in. Fatty fish contain DHA and EPA, long-chain omega-3 fatty acids that help fight inflammation. Research shows these unique fats may be particularly beneficial for managing rheumatoid arthritis.

If you’re wondering how much you should eat, a good goal is at least two servings of fatty fish each week. As a helpful tip for finding fish that are rich in omega-3s but also low in mercury, Amanda Sauceda, M.S., RD, suggests thinking of the acronym SMASH. “Salmon, mackerel, anchovies, sardines and herring are good options to rotate in your diet,” she says. But if fish isn’t your thing, a fish oil supplement providing 2,000 milligrams of combined EPA and DHA may be a good alternative. Speak with your health care provider before beginning any supplements.

2. Leafy Greens

“Leafy greens are a great source of vitamin K, which is helpful for bone health but could also be helpful with lowering the risk of osteoarthritis,” Sauceda says. These veggies are so powerful that one study found that people who typically ate lots of green veggies were 26% less likely to develop osteoarthritis. Like other fruits and vegetables, leafy greens also tend to be rich in antioxidants, which have additional anti-inflammatory properties. 

3. Nuts

“For people with osteoarthritis who are overweight, losing weight through diet and lifestyle changes can significantly reduce joint pain and improve how you move,” Seguin says. That’s where nuts come in. Nuts provide protein and fibre, two slowly digested nutrients that may help with weight management. 

That’s not the only way they help your joints. Nuts are also rich in many antioxidants, which have been shown to protect against inflammation. Whether you enjoy them on their own as a snack or sprinkled over yogurt or cereal, they’re a great choice that requires zero prep work.

4. Turmeric

This vibrant yellow-orange spice is a natural anti-inflammatory, which may be helpful for reducing arthritis-related joint pain and swelling. Right now, the body of research is promising but limited, and experts say more study is needed. In the meantime, adding turmeric to your favourite dishes is safe and delicious, so there’s no downside to sprinkling some on your food. That said, high doses of turmeric in supplement form may cause stomach upset, so think food first.

Sauceda points out another plus to adding flavourful spices, like turmeric, to your food. “Adding more herbs and spices to your diet makes food more enjoyable, and you’re more likely to eat the food you make,” she says. “Reducing the amount of processed food in your diet and eating more homemade food is a great way to start working on your anti-inflammatory diet.” 

5. Beans & Legumes

Beans are a central ingredient in the Mediterranean diet, which experts say is the most promising eating pattern for arthritis protection. Not only are beans and legumes rich in protein and fiber, they’re also jammed with a long list of anti-inflammatory compounds. That means they may do double duty to protect your joints by fending off inflammation and supporting a healthy body weight.  

The new Dietary Guidelines for Americans recommends eating 3½ cups of beans and legumes per week (about ½ cup daily). Pinto beans, black beans, chickpeas, lentils and red kidney beans are all good options. If you’re not sure where to begin, Sauceda recommends swapping out your meat-centred meals twice a week and reaching for a plant-based protein like beans or legumes instead. Then, slowly increase from there. 

Our Expert Take

While there’s no magical food that will stop an active arthritis flare-up, there are some foods that can help prevent it from happening in the first place. Fatty fish, leafy greens, nuts, turmeric, and beans and legumes are all filled with nutrients that can help reduce inflammation and may ease joint pain. However, the real trick for leveraging the power of foods is focusing on the big picture. “The hope is that maintaining an anti-inflammatory eating pattern consistently may mean fewer or less severe flares over time,” says Seguin. So, aim to eat a wide variety of whole foods, including fruits, vegetables, whole grains, fatty fish, nuts and seeds, spices, and beans and legumes—and do your best to limit highly processed foods, added sugars and saturated fats. It will do good things for your joints and the rest of your body, too.

https://www.eatingwell.com/foods-to-prevent-an-arthritis-flare-up-11920981

Try These Top-Recommended Tips for Psoriatic Arthritis Pain

From healthcentral.com

Ease the ache with expert-approved tips for managing pain and stiffness 

Psoriatic arthritis (PsA) pain is driven by inflammation that can affect joints and tendons. Inflammation may start where tendons attach to bone, known as enthesitis, leading to discomfort in areas like the shoulders, elbows and knees, says Bret Sohn, M.D., a rheumatologist at Stamford Health in Stamford, CT. As inflammation spreads into the joints, the immune system attacks synovial cells that produce joint-lubricating fluid, causing red, swollen joints and stiffness—often worse after rest or inactivity. The good news? There are effective ways to manage PsA pain, starting with the strategies here.

                                                                                             GettyImages/kieferpix

Heat Therapy: When Warmth Works Best

Heat helps chronic psoriatic arthritis pain by reducing stiffness, improving function, and suppressing inflammatory mediators. Try morning hot showers, apply heating pads before workouts, experiment with warm pool exercises, or explore paraffin wax treatments. However, avoid heat on new, acute pain—it can worsen inflammation during a PsA flare. Also, “any topical use of heat should be discussed with your physician,” says Julius Birnbaum, M.D., an associate professor of rheumatology at University of Pittsburgh Medical Center in Pennsylvania.

Cold Therapy Brings Relief

For acute arthritis pain and swelling—like after exercise, during a flare-up, or in the initial few days after an injury—applying a cool compress can help. “Cold therapy can reduce inflammatory proteins in a joint and provide modest pain relief in these situations,” says Dr. Sohn. Cold also constricts blood vessels, which reduces blood flow to the area to relieve swelling, and it interrupts pain signals as they travel across nerve fibres. Press an ice pack (or a bag of frozen veggies in a pinch) to the sore area for 15 minutes a few times a day.

Topical Relief Options

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Topical pain relievers may irritate psoriasis plaques, experienced by one in three people with PsA. “Topical treatments aren’t typically recommended for PsA joint pain,” says Dr. Sohn. However, many people with psoriatic arthritis also have osteoarthritis, which can contribute to symptoms. In those cases, topical NSAIDs such as diclofenac or ketoprofen may help, particularly for knee or hand pain. These creams contain the same active ingredients as oral NSAIDs but with lower gastrointestinal, cardiovascular, and kidney risks because they aren’t absorbed through the digestive system.

Gentle Movement Reduces Pain Over Time

When you’re uncomfortable, you might feel inclined to take it easy and avoid strenuous activity. But regular, consistent movement actually helps calm inflammation. And strengthening your muscles eases the burden on your joints. “In general, exercise and physical activity can reduce pain and improve overall function for people with psoriatic arthritis,” says Dr. Sohn. “Studies demonstrate that physical activity correlates inversely with disease activity, meaning that more activity is associated with less pain and inflammation.” Consider low-impact workouts like yoga, tai chi, swimming, cycling, or walking.

Pacing Your Activities Protects Joints

The benefits of movement outweigh the risks, but it’s important to avoid overdoing it. “Excessive mechanical stress, especially at the spots where tendons attach to bone, may trigger or worsen the inflammatory process in people with psoriatic arthritis. There’s no clear threshold where beneficial exercise ends and harmful overloading begins,” says Dr. Sohn. That’s why it’s important to start slow and ramp while listening to your body: Be consistent with your exercise routine, but don’t push through pain. Break workouts or strenuous tasks into shorter intervals with regular breaks and rest days in between.

Easing Morning Stiffness

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People with psoriatic arthritis often experience “gelling,” a type of stiffness after rest that can last more than 30 minutes, says Birnbaum. Medications and gentle movement help, but small routine changes can also make mornings easier. The Arthritis Foundation suggests using heat overnight or setting an electric blanket to warm up before waking. Keep topical or oral NSAIDs by your bed. When your alarm goes off, take or apply medication, then do gentle stretches in bed to get your joints moving before standing. A brief warm shower can also help loosen stiff muscles and joints.

Supportive Tools and Daily-Life Modifications

Assistive devices can make everyday tasks easier when you have sore joints or lower range of motion. An occupational therapist can help you identify tools that suit your specific needs. “Examples include splints or braces, adaptive footwear, or a TENS (transcutaneous electrical nerve stimulation) unit to relieve pain,” says Dr. Sohn. You can also adapt your home environment with modifications like safety grips and grab bars in the bathroom, an electric jar opener or toothbrush, a sock puller, a grabber tool for out-of-reach items, or a voice-to-text function on your computer or phone.

Pain Management During a Flare

During a psoriatic arthritis flare, staying in close contact with your rheumatologist is key. An individualized plan may include a short course of NSAIDs or steroids, or adjustments to your current medications, says Dr. Sohn. Rest is also essential, since added physical stress can prolong recovery. Avoid heat on painful areas, which may worsen swelling; use ice packs or topical NSAIDs instead. Finally, note what was happening before the flare—such as stress, injury, or dietary changes—to help identify triggers and reduce the risk of future flare-ups.

Building Your Personalized Pain Plan

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During a psoriatic arthritis flare, staying in close contact with your rheumatologist is key. An individualized plan may include a short course of NSAIDs or steroids, or adjustments to your current medications, says Dr. Sohn. Rest is also essential, since added physical stress can prolong recovery. Avoid heat on painful areas, which may worsen swelling; use ice packs or topical NSAIDs instead. Finally, note what was happening before the flare—such as stress, injury, or dietary changes—to help identify triggers and reduce the risk of future flare-ups.

https://www.healthcentral.com/slideshow/psa-pain-management-strategies?ap=nl2060&rhid=67ec2b8321f52bf01b0cca01&mui=&lid=141093361&mkt_tok=NTQxLUdLWi0yNDMAAAGfeujDbp0w1RsMzNzh6lxjMhu61Su7IvOjPGvG8FbB2SNxLvoby-Xi6hXEelboMDuNM6QAI9nNrz2gZsnawo4q_8Ll3k8k7RheIPl3gWJYotowe3g

Autoimmune Flares in Winter: Why They Happen and How to Reduce the Risk

From bannerhealth.com

Winter can bring cosy evenings, holidays and outdoor fun. But for people with autoimmune conditions, it can also be tough on the body. 

If you have lupus, rheumatoid arthritis, multiple sclerosis or another autoimmune condition, you might notice that your symptoms worsen when the temperatures drop. Stiff joints, fatigue and pain can spike just as the days get shorter. 

So why does winter seem to trigger these flares and what can you do to reduce your risk? Samuel Cook, DO, a rheumatologist with Banner - University Medicine, shares small changes you can take to help you enjoy the season without letting winter put a damper on your health.

Why can symptoms worsen in winter?

Colder temps and pressure changes

Cold weather, shorter days and seasonal changes can all contribute to increased pain and joint stiffness. 

“Synovial fluid, which helps our joints move smoothly, gets thicker in the cold, leading to stiffness,” Dr. Cook said. “Additionally, changes in barometric (air) pressure can make the soft tissues in our joints expand and contract, which can cause more pain.”

Activity and mood

Winter also affects mood and activity levels. Less sunlight can lower vitamin D production. Studies show low vitamin D levels can worsen lupus activity and increase pain in arthritis. 

“Reduced activity and decreased sunlight can lead to some seasonal depression, which can heighten the body’s perception of pain,” Dr. Cook said. 

Stress and disrupted routines

Holiday preparations, travel and changes in sleep or diet can trigger immune system changes and worsen symptoms. 

Viral infections

Colds, flu, RSV and other common winter illnesses can trigger autoimmune flares. 

Ways to reduce winter flares

While you can’t control the weather, you can take steps to protect your body and reduce symptom flare-ups. Here are some tips that may help:

1. Dress in layers 

Cold hands, feet and joints can make stiffness worse, especially if you have rheumatoid arthritis or Raynaud’s syndrome. Keep your hands, feet and joints warm. Gloves, scarves and thermal socks are cosy but they also help prevent stiffness. 

2. Pace your activities

Winter brings a lot of extra tasks, like holiday shopping, decorating, baking and social events. Break tasks into smaller steps, rest often and don’t push through pain. 

3. Keep moving

Even though the cold can make you want to stay inside, movement is important year-round. Regular exercise helps maintain joint flexibility and reduce stiffness. Low-impact activities like swimming, yoga or walking indoors can be safer in icy conditions. 

Check out these joint-friendly exercises to keep you moving pain-free.

4. Manage stress

Stress is a silent trigger for many autoimmune flares. Meditation, deep breathing and mindfulness can calm your nervous system and may reduce flare severity. Schedule downtime during busy weeks to help your body better handle stress. 

5. Get sunlight when you can

Shorter days mean less sunlight. Get out in the sun when you can, even for a few minutes each day.

“Even short exposure to sunlight can boost your mood and vitamin D levels,” Dr. Cook said. “Vitamin D deficiency has been correlated with worse lupus activity and increased pain in arthritis.”

6. Maintain your diet and sleep

Healthy meals and quality sleep support your immune system. Avoid skipping meals, drink plenty of water and try to get seven to nine hours of sleep per night. Plan ahead with healthy snacks and easy meals during the busy holiday season to reduce stress on your immune system.

7. Keep up with medications and check-ups

“Consistently taking medications is the most important thing someone can do to prevent true flares of autoimmune disease,” Dr. Cook said. 

Don’t skip appointments due to holiday travel or a busy schedule. Routine care helps catch issues early and keeps your treatment plan on track. 

8. Practice infection prevention

Immunosuppressive medications can increase the risk of infection. During holiday gatherings, take precautions: wash your hands often, avoid close contact with sick people and consider wearing a mask in crowded areas. 

When to call your doctor

No matter how careful you are, symptoms can worsen.

“Always feel encouraged to call your health care provider when you have worsening symptoms,” Dr. Cook said. “Regardless of the cause, your provider can find ways to help make you feel better.”

Pay attention to changes in pain, fatigue and movement. Early treatment can prevent a mild flare from becoming more serious. 

Takeaway

Winter can be challenging if you live with an autoimmune disease. Cold weather, shorter days, stress and viral infections can all affect your condition. 

Take steps to reduce your risk and enjoy this time of year. Dress warmly, pace yourself, stay active, take your medicine and manage stress when you can. And if you have any questions or concerns, talk to your care team or a Banner Health specialist. 

https://www.bannerhealth.com/healthcareblog/better-me/manage-and-prevent-autoimmune-flares-in-winter 

Your guide to preventing psoriatic arthritis flare-ups, from medication and symptom tracking to lifestyle changes

From mcpress.mayoclinic.org 

Living with psoriatic arthritis (PsA) can be frustrating. On top of causing psoriasis — a condition that causes thick, scaly patches to form on the skin — PsA also has classic arthritis symptoms such as joint stiffness, pain and swelling.

“Psoriatic arthritis can present in different ways and affect any joint, including small joints like the hands or feet and, rarely, bigger joints like the knees and shoulders and even the spine,” explains Delamo I. Bekele, M.B.B.S., a clinical rheumatologist and inflammatory arthritis specialist at Mayo Clinic in Rochester, Minnesota.

And just like symptoms of psoriasis, PsA symptoms are often cyclic, meaning they flare up and then calm down. At times, flare-ups may only cause mild joint discomfort. But other times, the pain, swelling and stiffness may be so severe that you have trouble working, moving and completing your daily tasks.

PsA can get worse over time, especially in people who have multiple joints affected, have joint damage or have PsA that doesn’t respond to treatment. Understanding and treating flare-ups — and how to prevent them — can help you protect against joint damage, keep you as mobile as possible and minimize the impact PsA has on your quality of life.

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What is a PsA flare-up?

With PsA, a flare-up does not necessarily involve skin symptoms, though for some people it does. Most of the time, “a flare-up means an acute worsening of joint pain, stiffness and swelling in someone who usually has chronic psoriatic arthritis,” explains Dr. Bekele. “This can range from one joint to multiple joints and tendons,” he says.

The length and intensity of a flare-up depends on the person. For some, a flare may be intense and last several weeks, while for others, a flare causes only mild symptoms that linger for a day or two. During a flare, you may notice that a new joint or area of the body is affected.

In rare situations, Dr. Bekele says a flare may involve dactylitis — swelling of the fingers or toes. Dactylitis can give a sausage-like appearance to the fingers and toes. As a result, you may hear this type of inflammation called sausage digits.

While flare-ups can’t always be prevented, there are a few tell-tale signs that can help you predict the onset and severity of a flare-up, including:

• Morning stiffness that lasts more than an hour.
• Visible swelling of joints or tendons.
• Reduced range of motion.
• Pain or tenderness in the joints or tendons.
• 
  

What to know about preventing PsA flare-ups

PsA is a chronic, lifelong condition. Currently, there aren’t treatments that can cure PsA or completely prevent flare-ups. But there are a number of treatment options that can help protect your joints, manage symptoms and improve your quality of life.

The most effective way to prevent flare-ups is with medication — and the sooner therapy is started, the better protected your joints will be. A range of medications is available for PsA and, depending on the situation, your care team may recommend a pill, an injection or an infusion. Topical medications also can help with your skin symptoms, though you may need to see a dermatologist to get these treatments to apply to your skin.

Your medication options may include:

• Nonsteroidal anti-inflammatory drugs (NSAIDs), which help reduce pain and swelling during a flare. These medicines include ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve), which you can buy without a prescription..
• Conventional disease-modifying antirheumatic drugs (DMARDs), which help prevent joint damage and control joint inflammation by targeting the immune system broadly.
• Biologic DMARDs, which target specific parts of the immune system to control joint and skin inflammation and prevent joint damage. Typically, Dr. Bekele says biologics are used if conventional DMARDs aren’t effective.
• Targeted synthetic DMARDs, which may be prescribed if conventional DMARDs and biologic agents aren’t options or aren’t tolerated. These medicines include Janus kinase (JAK) inhibitors.

Although finding the right PsA medication can take time, Dr. Bekele says the goal is to achieve remission — a time when your PsA is either inactive or minimally active. “We know there’s clear data for people who are in remission that the risk of flare-ups is extremely low, if non-existent,” Dr. Bekele says. Taking medications consistently as prescribed is very important to achieving remission.

In addition to prescribing medications, your care team will likely discuss other lifestyle modifications that can help you prevent flares. You may be told to:

• Minimise stress. Too much stress can trigger an inflammatory response from the immune system, which can make your pain, swelling and skin symptoms worse.
• Quit smoking. As with many other chronic conditions, smoking can make your symptoms worse.
• Maintain a healthy weight. Excess weight can increase production of certain proteins called cytokines that exacerbate PsA symptoms. Also, too much extra weight can make some PsA medications less effective. Working on weight loss can help improve your PsA symptoms and overall health.
• Improve your sleep hygiene. Sleeping can help reduce stress levels and support your overall health.
• Maintain a PsA-friendly diet. Anti-inflammatory diets, such as diets that follow principles similar to those of the Mediterranean diet, can help you manage your symptoms.
• Exercise regularly. Dr. Bekele recommends low-impact activities such as walking and pool-based therapy to keep your joints mobile.

Tracking your flare-ups can help you and your care team identify what seems to worsen your PsA symptoms. Triggers can range from certain foods, such as gluten, to changes in the weather. To get started, consider using the, online psoriatic disease flare guide and symptom tracker, a free product offered by the National Psoriasis Foundation.

What to do for a flare-up

Sometimes — despite your best efforts — flares happen. To best cope with a flare-up, work with your healthcare professional to develop a care plan ahead of time.

For the first step, Dr. Bekele recommends assessing the severity of your symptoms — such as pain level, stiffness and swelling — as soon as you notice them. If you have severe pain, have trouble walking or are unable to perform your typical tasks, call your care team immediately or seek emergency care.

In some situations, your care team may recommend steroid injections. But Dr. Bekele says steroids are used sparingly, as they can worsen joint and cartilage health in the long run and may cause unwanted side effects, such as weight gain or worsening skin symptoms.

If your flare is minimal to mild, Dr. Bekele says you may consider using non-prescription anti-inflammatory medicines, such as ibuprofen and naproxen sodium. Ice, rest and, if possible, time off work also can help you manage your flare symptoms.

https://mcpress.mayoclinic.org/psoriatic-arthritis/your-guide-to-preventing-psoriatic-arthritis-flare-ups-from-medication-and-symptom-tracking-to-lifestyle-changes/