Want to guard your joints against damage from rheumatoid arthritis? Keep them in good shape with some tweaks to your lifestyle. Diet, exercise, and learning to use the right tools can make a huge difference.
If you weigh more than you should, be kind to your joints and shed a few pounds. Extra body weight puts stress on your hips, knees, and feet. One study shows that being overweight can make it harder to keep your RA from flaring up.
Regular exercise helps your joints work like they should, eases stiffness, and relieves fatigue. It also strengthens the muscles that support your joints. And an extra perk: It cuts the risk of diabetes and heart disease, which often go along with RA.
Be careful, though. Too much exercise, or the wrong type, can be bad for you if your joints are inflamed or damaged. Do things that put the least amount of your body weight on your joints. Try swimming stationary cycling, and light weight lifting. Your doctor or physical therapist can help design a program that's right for you.
Help for your RA is just one more reason to quit tobacco. Research shows smoking can make it harder to treat the disease. A Swedish study found that smokers with rheumatoid arthritis were less likely to benefit from two common treatments -- methotrexate and certain biologic drugs.
Choose Tools That Give Your Joints a Rest
Assistive devices can help take the stress off your damaged joints and protect them from injuries. For example, use a cane on the opposite side of the knee or hip joint with RA. It can take 20% to 30% of the weight off and make you more stable.
You can also try pens, pencils, and toothbrushes that have thick handles to make it easier to use the joints in your hands. To cut stress on your shoulders, use tools that let you reach items on high shelves.
Avoid Strain on a Single Joint
Use your large, strong joints to spare smaller, fragile ones. Try these tips:
- Carry a shoulder bag instead of a clutch or handbag.
- Hold grocery bags in your arms, close to your body. Don't grip them with your hands.
- Hold small items in your palms instead of your fingers.
- Use both hands or your shoulder to open heavy doors.
- Hold items with two hands instead of one.
Practice Good Posture
It protects your shoulder, hip, and knee joints. When you lift, keep your back straight, your feet wide apart, and bend at your knees and hips, not your waist.
When you're in a chair, rest your feet flat on the floor and keep your knees and hips bent at a 90-degree angle. Sit upright and lift your chest.
Although there's no specific diet to ease rheumatoid arthritis, some nutrients may help protect your joints.
Omega-3 fatty acids. Studies show they can help reduce the inflammation that comes with RA. Some good sources are fatty fish like salmon, herring, tuna, and sardines. You can also try fish oil supplements, but ask your doctor first.
Calcium and vitamin D. Many people with RA don't get enough of these nutrients. Both are important for strong bones and healthy joints. They also help hold off osteoporosis, which becomes more likely when you have RA. Most adults need 1,000-1,200 milligrams of calcium and 600-800 international units of vitamin D each day.