Rheumatology is the specialty of medicine that deals with illnesses of the joints, muscles, and connective tissues. A rheumatologist is responsible for the diagnosis and treatment of rheumatic diseases. Debilitating pain and inflammation can be brought on by diseases like gout, lupus, osteoarthritis, and rheumatoid arthritis (RA). Although medications are frequently necessary to manage these problems, there is growing awareness of how nutrition can either reduce or worsen symptoms. When facing these challenges, the foods you eat on a daily basis can either help or hinder your health.
A major factor in many rheumatic disorders is inflammation. Chronic inflammation can harm healthy cells and exacerbate illnesses like lupus and arthritis. While some foods may help reduce symptoms because of their anti-inflammatory qualities, others may exacerbate inflammation.
Proven anti-inflammatory qualities are attributed to omega-3 fatty acids. Clinical research indicates that they help alleviate rheumatoid arthritis patients' joint discomfort and stiffness. In order to reduce inflammation, they function by preventing the synthesis of inflammatory cytokines, which are chemicals.
Flaxseeds, chia seeds, walnuts, and fatty seafood like salmon, mackerel, and sardines are a few choices.
Expert advice: If needed, (after talking to your doctor) consider adding fish oil as a supplement or aiming for at least two servings of fatty fish per week.
Fruits and vegetables, which are high in antioxidants, vitamins, and minerals, boost immunity and lessen inflammation. Carotenoids, vitamin C, and vitamin E are examples of antioxidants that fight oxidative stress, which exacerbates rheumatoid arthritis and other rheumatic disorders.
Examples include citrus fruits (lemons, oranges), bell peppers, tomatoes, leafy greens (spinach, kale), and berries (strawberries, blueberries).
Expert advice: To make sure you're getting a variety of nutrients, include a rainbow of fruits and vegetables in your diet.
When it comes to fiber and minerals, whole grains outweigh processed grains. By enhancing intestinal health, fiber helps lower inflammation. Additionally, the blood marker for inflammation, C-reactive protein (CRP), is lowered by whole grains.
Brown rice, quinoa, barley, oats, and whole wheat bread are a few examples.
Expert advice: To reap the anti-inflammatory effects of whole grains, swap out refined grains like white bread and pasta for them.
Oleocanthal, a substance found in extra virgin olive oil, has anti-inflammatory qualities similar to those of non-steroidal anti-inflammatory medications (NSAIDs). It's a great substitute for less healthful fats.
Examples: To add olive oil's health advantages to your regular diet, use it in dressings, salad dressings, and cooking.
Expert advice: You can drizzle olive oil over roasted veggies or use it as the foundation for salad dressings.
Nuts and seeds are rich sources of fiber, protein, and good fats. They contain substances that lower inflammation and support heart health in general, which is crucial because certain rheumatic disorders raise the risk of cardiovascular disease.
Examples: Almonds, walnuts, flaxseeds, and chia seeds.
Expert advice: To increase the anti-inflammatory effects of your smoothies, yogurt, or oatmeal, snack on a handful of nuts or add seeds to them.
Plant-based proteins and fiber abundant in beans, lentils, and peas. Being low in fat and high in anti-inflammatory properties, they are ideal for persons who are trying to control their weight in addition to their arthritis.
Kidney beans, lentils, chickpeas, and black beans are a few examples.
Expert advice: Legumes are a heart-healthy, anti-inflammatory protein source that may be used in place of meat in soups, stews, and salads.
Consuming too much sugar can increase the production of pro-inflammatory cytokines, which in turn can cause inflammation. Additionally, it may result in weight gain, which further strains the joints—particularly for those who already have osteoarthritis.
Examples include processed foods with added sugars, candy, pastries, cookies, and sugary drinks.
Expert advice: Replace sugar-filled snacks with naturally sweet options, such as whole-grain snacks, honey or fruits.
Trans fats are synthetic fats that are included in a lot of packaged and processed foods. These fats cause inflammation in addition to raising low-density lipoprotein (LDL), or bad cholesterol.
Examples include baked products, fried foods, and processed snacks like margarine and crackers.
Expert advice: Read food labels carefully and steer clear of anything that says "partially hydrogenated oils," as this is a typical way to get trans fats.
White bread, pastries, and other refined carbohydrates can increase inflammation and lead to blood sugar increases. Similar to sweets, they can exacerbate joint problems by causing weight gain.
Examples include refined flour pasta, white bread, white rice, and sugary cereals.
Expert advice: To prevent refined carbohydrates from inflaming the body, choose whole grain or sprouted grain bread.
High quantities of saturated fats in red meat could heighten inflammation. This is because they contain additional preservatives and sodium, processed meats like bacon, sausages, and hot dogs are much more dangerous.
Hot dogs, deli meats, lamb, and beef are a few examples.
Expert advice: If you eat meat, try to avoid eating too much red meat and instead choose lean proteins like turkey, chicken, or plant-based foods.
After consuming dairy, some individuals with rheumatic diseases—particularly those with RA—report having worsened symptoms. This is probably because dairy products include proteins that, in sensitive people, could trigger inflammation.
Cheese, ice cream, butter, and whole milk are a few examples.
Expert advice: See whether dairy substitutes like cashew cheese, almond milk, or coconut yogurt help with your symptoms.
Particularly in diseases like gout, excessive alcohol use is associated with heightened inflammation. When uric acid levels are raised by alcohol, gout patients may experience increased joint discomfort.
Beer, wine, and excessive amounts of alcohol are a few examples.
Expert advice: It's advisable to restrict alcohol consumption if you have rheumatism. Drink sparingly if you do. Change your lifestyle by drinking water as an alternative.
Everybody reacts to food differently in their body. It's crucial to consider how particular foods impact your symptoms, even though the aforementioned recommendations offer a broad framework. Identifying personal triggers or meals that provide relief can be facilitated by maintaining a food journal. Getting advice from a nutritionist and rheumatologist can also help you design a diet that works in tandem with your medical regimen.
When it comes to controlling inflammation and promoting general health, diet is extremely important, particularly for people with rheumatic illnesses. Certain meals can help ease pain and reduce inflammation, but others might exacerbate symptoms. The secret is to limit processed and inflammatory foods and emphasize healthy, nutrient-rich foods that support wellness. You can improve your quality of life and supplement your medical care by doing this.
Dr. Annie Law, Senior Consultant Rheumatologist and Medical Director
Asia Arthritis & Rheumatology Centre
Mt. Elizabeth Hospital
3 Mt Elizabeth #05-03
Mt Elizabeth Medical Centre
Singapore 228510
+65 8030 7862