Living With Rheumatoid Arthritis

Living with rheumatoid arthritis (RA) has challenges due to symptoms common with the disease. But lifestyle and dietary changes may help you reduce symptoms and manage the condition.

Diet and nutrition

If you have RA, a healthy diet and lifestyle can help improve overall health and reduce inflammation. Maintaining a healthy weight also helps your joints and reduces cytokines, which promote inflammation.^1,2

Studies show that a diet high in omega-3 fatty acids and antioxidants may protect against RA. A Mediterranean diet, with fatty fish, fruits and vegetables, whole grains, and healthy fats, is often recommended for people with RA. You should also limit or avoid foods that increase inflammation. This includes red meat, refined carbohydrates, saturated and trans fats, and large amounts of salt and sugar.^1,2

Furthermore, some supplements may support the gut microbiome. These include vitamin D and probiotics.^1,2

Exercise

Staying active can help reduce the symptoms of RA, including weak muscles, stiff joints, and poor balance. Exercise is an effective way to reduce pain, boost energy, and improve sleep.³

Low-impact activities, including stretching or walking, can improve your day-to-day function and mobility. Finding the right exercise for RA is important. You will want to work with a physical therapist or trainer to create a plan. Types of exercise that are generally safe include:³

• Stretching
• Strength training
• Aerobic activity
• Methods that promote mind-body awareness, like yoga or tai chi

Sleep

RA can interfere with your sleep. An estimated 80 percent of people with RA report fatigue, and many experience problems with sleep. Besides making you feel moody or groggy, a lack of sleep can:⁴

• Increase stress hormones and anxiety
• Make you more sensitive to pain
• Worsen depression
• Disrupt your usual activities

People with RA should follow good sleep hygiene. This includes waking up and going to bed at the same time every day. Also, avoid or limit caffeine and alcohol, keep a sleep diary, address stress, and reduce screen time at night.^4,5

Some RA drugs can interfere with sleep. Talk to your doctor if you have concerns about a medicine you are taking.^4,5

Women's health

RA affects mostly women and leads to progressive joint damage. Experts believe that genetics and hormones play a role in the immune response. Women in general are more likely to have an autoimmune disease. Sex and gender differences impact the progress and management of RA.⁶

Women with RA who want to have a baby may have more trouble conceiving. Other concerns include:⁷

• Managing RA during pregnancy
• Passing on the condition to the baby
• Effects of RA drugs on the developing baby
• Breastfeeding

Remember to prioritize rest, self-care, and healthy eating. Share any concerns with your ob-gyn.⁷

Economic impact

As the most common form of autoimmune arthritis, RA has various economic impacts. When RA is not controlled, it is a main cause of disability throughout life. And people with RA often have other chronic conditions, including lung and heart diseases.⁸

All of this means that people with RA spend more on healthcare, notably prescription drugs. Talk to your doctor and insurance company about ways to offset the costs of treatment.⁸

Workplace considerations

When you have RA, you may need or want to keep working. But sitting all day can take a toll on your spine, shoulder, and hands. Try to make your desk or work environment as comfortable as possible. Talk with your supervisor about what you need, such as a different chair or keyboard, or a sit-to-stand desk. Pay attention to your posture, and take regular breaks.⁹

If your job requires standing or walking, make sure you wear good shoes. You can also try a cushioned mat. If possible, take breaks to sit and elevate your feet. Wheeled carts, supportive braces, and arthritis gloves can help if you need to lift and carry items.⁹

You may need to talk to a physical or occupational therapist or request accommodations from your workplace. Ask for help and keep trying modifications, as working with RA is possible.⁹

Tips for traveling

Going on a trip is exciting, but it also throws you out of your routine. Traveling usually includes long car rides or cramped flights. You may skip sleep and eat out for most meals. The stress that comes with a trip can cause a flare-up of your symptoms.¹⁰

But you can travel with RA. As with all travel, it helps to do some research and planning. Rent a larger car if possible, or fly during the week to avoid crowded airports. Look into hotels with exercise facilities, hot tubs or saunas, and kitchenettes to store medicine or make a few meals.¹⁰

When you travel, make sure to pack your medicines, plus healthy snacks. And bring a cane or walker if you need one.¹⁰