Improve joint health, prevent rheumatoid arthritis with Mediterranean diet, here's how

Benefits of Mediterranean diet: Whole grains like quinoa, barley, and oats are rich in fiber, which supports digestion, reduces systemic inflammation, and helps with weight management, a crucial aspect of RA control (Image: Canva)

Rheumatoid Arthritis (RA) is an autoimmune disorder that results in chronic inflammation of the joints, causing pain, swelling, and stiffness. Unlike osteoarthritis, which typically affects the cartilage in the joints, RA involves an abnormal immune response where the body’s immune system attacks its own tissues, leading to inflammation in the joints and surrounding tissues. It is more common in women and typically develops between the ages of 20 and 45. However, its exact cause remains unknown.

The impact of RA goes beyond just physical symptoms, says Amreen Sheikh, Head Dietician at Fortis Hospital, Mulund. “It can significantly affect a person’s quality of life, leading to chronic pain, disability, and difficulty in performing daily tasks” She adds that managing RA effectively requires more than just medical treatment. “Dietary choices play an essential role in controlling inflammation and improving health,” she says.

Additionally, chronic inflammation, warns Sheikh, is a hallmark of rheumatoid arthritis, and adopting an anti-inflammatory diet can be a powerful tool in managing symptoms. “An anti-inflammatory diet aims to reduce inflammation in the body and may help reduce the pain and discomfort associated with RA. Foods rich in antioxidants, omega-3 fatty acids, and fibre can support the immune system and reduce the inflammatory response,” Sheikh says.

Also read | Rheumatoid arthritis symptoms, treatment options: Best exercises to manage this painful condition

She suggests the following 7 key components of Mediterranean diet for managing rheumatoid arthritis (RA):

Fruits and vegetables: High in antioxidants, fruits like berries and vegetables such as spinach and broccoli help combat inflammation and support overall health. These foods are rich in vitamins and minerals that play a crucial role in reducing RA symptoms.

Lean proteins: Lean protein sources, such as chicken, fish, legumes, nuts, and seeds, provide essential amino acids that support muscle and joint health, while reducing the inflammatory response in the body.

Healthy fats: Healthy fats from sources like extra virgin olive oil (EVOO) are integral to the Mediterranean diet. EVOO’s high content of monounsaturated fats and oleocanthal has anti-inflammatory properties that help ease RA pain and reduce joint stiffness.

Also read | Arthritis in your 30s and 40? Prevention, and symptoms to watch out for

Whole grains: Whole grains like quinoa, barley, and oats are rich in fiber, which supports digestion, reduces systemic inflammation, and helps with weight management, a crucial aspect of RA control.

Dietary fibre: Foods rich in fibre, such as vegetables, fruits, and whole grains, aid in controlling blood sugar levels, reducing inflammation, and improving digestive health, which is key to managing RA.

Extra virgin olive oil: EVOO is a foundation of the Mediterranean diet. Rich in antioxidants and phenolic compounds, EVOO has been shown to exert anti-inflammatory effects similar to NSAIDs, reducing RA symptoms without the side effects of traditional medications.

Manage weight loss goals: Managing weight through an anti-inflammatory diet is crucial for RA patients. Reducing excess weight reduces pressure on weight-bearing joints and helps decrease inflammation, thus improving overall joint function and quality of life.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.