Everyone knows the importance of healthy eating. But when you have RA, maintaining a healthy diet can help make a difference in how you feel overall and especially during a flare-up of RA symptoms. While no particular food has been proven to make RA symptoms better or worse, eating right can help keep your energy levels up and your weight down, reducing pain on weight-bearing joints. It may also lower your risk of cardiovascular disease and other health problems.
But perhaps most important, eating a balanced, nutritious diet can help keep your body and mind healthy, strong, and better able to cope when RA symptoms are at their worst.
If you don't already follow healthy eating habits, changing these habits doesn't mean you have to stop eating the foods you love, and it certainly doesn't have to happen overnight. It can be a gradual process that should involve changes such as:
Reducing fat and cholesterol intake. Instead, choose low-fat foods, and try to eliminate added fats and oils from your diet.
Try to add more vegetables, fruits and whole grains to your diet, which are all sources of complex carbohydrates. These foods are lower in fat, high in fiber and other essential nutrients, and can create a feeling of fullness. They may also help boost your energy levels, which helps with RA-related fatigue.
It may also help to start cutting back on sugar and salt. There are natural sources of sugar, such as fruits, vegetables and grains, which are just as delicious as foods like cakes and candy. When it comes to salt, opt for foods with low or no salt added.
Now, what about actually preparing healthy meals? It's understandable that RA may make this seem difficult to even think about. Symptoms like pain and fatigue can sometimes weaken your appetite and limit your ability — and enthusiasm — to cook. Moving around the kitchen can be challenging at times, preparing food may hurt, and you may often be tempted to pop a frozen meal in the microwave. However, in keeping with a healthy diet, this should not become routine. Luckily, there are ways to ease meal preparation so you can maintain proper nutrition and enjoy your favorite foods.
I'd like to share some helpful tips for getting around the kitchen with more ease, starting with the use of adaptive devices, which can help protect your joints, provide leverage when you need it and help extend your range of motion. Here are some examples of adaptive kitchen devices:
This automatic can opener is a great replacement for those manual can openers that require you to pinch your fingers together and twist your wrists. Instead, you just place the can opener on a can, press the button, and your can opens.
This peeler has cushioned grips that can help prevent slippage, even when it's wet. The blade swivels for easier peeling with minimal wrist movement.
This tool actually comes in handy in all parts of your house, but especially in the kitchen, where high cabinets and shelves make it difficult to reach items you need. You can even use it to pick up items off the ground without bending, kneeling, or straining. The reacher extends your reach nearly 3 feet, and its handle is specially made to allow for a constant grip.
These are just a few of the adaptive devices available. Some devices can be found at your local pharmacy, and many others are available for purchase online.
Here's some other helpful tips:
- Arrange your kitchen to suit your needs;
- Sit on a chair or stool when prepping food;
- Buy "convenience foods", or foods that are already chopped, sliced, or prepared ahead of time;
- Make one-dish meals or make larger amounts to be available for meals on other days;
- Keep utensils and appliances you use the most in easy-to-reach places;
- And most important, giving yourself enough time to include rest breaks
For more information on eating healthy and preparing meals with more ease, talk to your doctor or a nutritionist. You can also turn to books and the Internet for information, including RA-friendly recipes.
(This information pertains to RA patients in general. For specific advice, it is strongly advised that you consult your physician before beginning any diet or exercise program.)