Rheumatoid arthritis (RA) is a serious autoimmune condition that can occur at any age, causing joint stiffness, swelling, and pain. If left untreated, it can get worse over time and lead to severe disability. However, making simple dietary changes can help improve the symptoms of RA, particularly incorporating one type of food: fish.
Reaping the Benefits of Fish
Researchers at Brigham and Women’s Hospital discovered that RA sufferers who consumed more fish experienced less joint problems. Studies showed that having two or more servings of fish per week reduced tender and swollen joints’ severity and other RA-related symptoms. Moreover, the more fish people ate, the fewer RA symptoms they experienced.
Dr. Sara Tedeschi, the study’s lead author, highlighted that “fish consumption has many beneficial health effects, and our findings may give patients with rheumatoid arthritis a strong reason to increase fish consumption.”
Eating fish twice a week is said to be about a third as effective as medications prescribed to treat RA. It is crucial, however, to be cautious about which fish to consume, as those high in mercury (such as Bluefin tuna, farmed Atlantic salmon, mahi-mahi, and halibut) may negate the health benefits. Some healthier fish options to include in your diet are:
- Wild-caught Alaskan salmon
- Wild-caught Pacific sardines
- Farmed rainbow trout
- Arctic char
- Atlantic mackerel
If you’re not a fan of fish, you can still benefit from fish oil supplements such as krill oil. In particular, krill oil is rich in omega-3s and contains a powerful antioxidant called astaxanthin, while being low in pollutants. However, incorporating fresh fish into your diet will yield the best results.
For more advice on selecting the healthiest seafood, refer to the Environmental Working Group’s Consumer Guide to Seafood.
Additional Tips for Managing RA
While increasing your fish consumption can significantly reduce RA symptoms, there are a few more lifestyle changes that can help manage the condition:
- Maintain a healthy weight: Carrying extra weight puts more pressure on your joints, exacerbating RA symptoms. Hence, monitoring your weight and eating a balanced diet is crucial.
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Stay active: Engaging in regular exercise, particularly low-impact activities like swimming, yoga, and cycling, can help maintain joint flexibility and minimize RA symptoms. However, always consult a healthcare professional before introducing new exercises to your routine.
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Reduce stress: Chronic stress can trigger RA flare-ups. Adopting stress-management techniques like deep breathing, meditation, and mindfulness will allow you to keep stress levels under control.
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Get enough sleep: Good quality sleep is essential for managing RA symptoms. Aim for seven to eight hours of sleep per night, and consider incorporating power naps during the day if needed.
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Hydrate well: Keep your body hydrated by consuming water regularly throughout the day. In addition to drinking water, consuming water-rich fruits and vegetables like cucumbers, oranges, and strawberries can help.
By incorporating fish into your diet and adopting these lifestyle changes, you can take control of your RA symptoms and improve your overall health. The key is to be consistent and make these changes a regular part of your daily life. Strengthened by research supporting the benefits of fish consumption in managing RA symptoms, you can have confidence that these simple changes can make a significant difference in your life.
