How to prevent Rheumatoid Arthritis – 12 Preventative Measures

This comprehensive guide offers a holistic approach to how to prevent rheumatoid arthritis and help those living with it, focusing on lifestyle changes and preventive measures that target the underlying causes of the condition. From dietary adjustments to physical activity, each section of this article is designed to address specific aspects of RA management.

1. Don’t smoke

Smoking is a formidable adversary in the battle against rheumatoid arthritis. It not only heightens the risk of developing RA but also aggravates its symptoms, potentially leading to more aggressive joint damage.

To combat this:

• Consult healthcare professionals
• Embrace nicotine replacement therapies
• Recognise situations that fuel your smoking habit and replace them with healthier alternatives, such as a brisk walk or a new hobby
• Connect with groups or forums where shared experiences and encouragement foster a supportive quitting environment
• Set a concrete quit date
• Acknowledge and reward each smoke-free milestone, reinforcing your progress and commitment to a healthier lifestyle.

READ: How smoking affects urinary incontinence

2. Eat a Balanced Diet

Diet plays a pivotal role in managing rheumatoid arthritis. Nutritious food can help reduce inflammation, a key culprit in RA, and support overall joint health.

To optimise your diet:

• Incorporate anti-inflammatory foods by embracing a diet rich in fruits, vegetables, and whole grains. These foods contain antioxidants that combat inflammation.
• Eat omega-3 fatty Acids by eating foods like oily fish (salmon, mackerel) which are excellent for reducing joint swelling and pain.
• Reduce intake of processed and fried foods, which can exacerbate inflammation.
• Stay hydrated because adequate water intake is crucial for maintaining joint lubrication.
• Moderate alcohol and caffeine
• Maintain a healthy weight. A balanced diet aids in weight management, reducing stress on joints.

3. Exercise Regularly

Regular exercise enhances joint flexibility, strengthens muscles supporting the joints, and reduces overall inflammation, alleviating RA symptoms.

Here’s how to incorporate exercise effectively:

• Start with low-impact activities such as swimming or walking
• Incorporate range-of-motion exercises to improve joint flexibility and reduce stiffness. Think of stretching or yoga.
• Build muscle strength using light weights or resistance bands to strengthen muscles around the joints
• Regularity is key. Aim for moderate exercise most days of the week.
• Avoid overexertion. If a particular exercise causes pain, modify or skip it.
• Consult a physiotherapist as they can tailor an exercise program to suit your specific RA condition and needs.

READ: Arthritis and exercise and How exercise can minimise arthritis joint pain

4. Avoid high salt in your diet

Excessive salt intake can exacerbate rheumatoid arthritis symptoms by promoting inflammation and fluid retention, which can increase joint pressure and pain.

To reduce salt consumption:

• Become vigilant about checking labels for sodium content in packaged and processed foods
• Preparing meals at home allows you to control the amount of salt added
• Enhance flavour with a variety of herbs and spices instead of relying on salt
• Limit processed foods as these often contain high levels of sodium, so reduce their intake
• Opt for fresh or frozen fruits and vegetables over canned varieties, which may contain added salt
• Be cautious when eating out. Request for dishes to be prepared with less salt when dining at restaurants.

5. Add more fish and omega-3 to your diet

Omega-3 fatty acids, prevalent in fish, are known for their anti-inflammatory properties, which can be particularly beneficial for rheumatoid arthritis sufferers. They help reduce joint stiffness and pain.

To increase your omega-3 intake:

• Incorporate fatty fish such as salmon, mackerel and sardines at least twice a week
• Consider omega-3 supplements
• Add flaxseeds and walnuts to snacks
• Check for fortified foods as some are fortified with omega-3s
• Dietitians can provide tailored advice to optimally incorporate omega-3 into your diet.

6. Cut down on sugar-sweetened soft drinks

High consumption of sugar-sweetened soft drinks can exacerbate rheumatoid arthritis symptoms. These beverages often lead to increased inflammation and weight gain, which puts additional stress on the joints.

To reduce intake:

• Make water your primary drink. It hydrates without adding calories or sugar
• Add slices of fruits or herbs to water for flavour without the sugar
• Opt for herbal teas
• Read labels carefully. be aware of hidden sugars in drinks, even in those labelled as ‘healthy’
• If you’re used to regular consumption, start by gradually reducing the amount to ease the transition
• Use natural sweeteners.

7. Moderate alcohol consumption

While moderate consumption may have some anti-inflammatory effects, excessive alcohol can exacerbate RA symptoms and interfere with medications.

To balance alcohol intake:

• Limit intake to one drink per day for women and up to two for men, as recommended by health guidelines
• Choose lower alcohol options
• Avoid binge drinking.

8. Avoid Environmental Exposures

Environmental factors are often overlooked, yet they play a crucial role in influencing the risk and severity of rheumatoid arthritis. Notably, the interaction between genetic predispositions, such as the HLA gene, and environmental pollutants like dioxin and cigarette smoke can significantly increase the risk of developing RA. While advancements in medication aim to block these harmful interactions, the best strategy is to minimise exposure to these environmental risks.

To minimise these risks:

• Steer clear of smoking areas
• Reduce exposure to industrial chemicals
• Limit air pollution exposure
• Be cautious with agricultural chemicals such as pesticides
• Test your home for radon.

9. Look after your teeth

Oral health is surprisingly linked to rheumatoid arthritis. Poor dental hygiene can lead to periodontal disease, which is associated with an increased risk of developing RA. The bacteria from gum diseases can increase inflammation throughout the body, exacerbating RA symptoms.

Here’s how to maintain good oral health:

• Brush your teeth at least twice a day and floss daily
• Visit your dentist regularly for cleanings and check-ups
• Quit smoking
• Eat a balanced diet (see above)
• Use therapeutic mouthwash.

10. Optimise your vitamin D intake

Vitamin D is essential for bone health and has anti-inflammatory properties, which can help alleviate RA symptoms. Vitamin D deficiency is also linked to an increased risk of autoimmune diseases, including RA.

Here’s how to optimise your vitamin D intake:

• Aim for about 10-15 minutes of sun exposure a few times a week, depending on your location and skin type. Remember to use sun protection to avoid burns
• Include foods rich in vitamin D in your diet
• Vitamin D Supplements
• Have your vitamin D levels checked during routine health examinations
• Vitamin D aids in calcium absorption, which is vital for bone strength. Ensure a balanced intake of both nutrients to support skeletal health.

11. Manage Stress

Stress management is a vital, yet often overlooked, aspect of living with rheumatoid arthritis. Chronic stress can exacerbate RA symptoms by triggering inflammation and pain. Effectively managing stress can lead to better disease control and an improved quality of life.

Here are strategies to help manage stress:

• Practice mindfulness and meditation to calm the mind, reduce stress, and decrease inflammation
• Engage in regular physical activity – it’s a powerful stress reliever
• Prioritise Good Sleep
• Talking with friends, family, or joining a support group for people with RA can provide emotional support and practical advice.

12. Take early action

Rheumatoid arthritis is a chronic and progressive condition, notorious for leading to significant joint damage if left unchecked. Initial symptoms often manifest as morning stiffness, typically easing within an hour. This early sign should not be overlooked.

If you suspect that you might be developing rheumatoid arthritis, or if you’re at an increased risk, it’s crucial to consult with your healthcare provider promptly. Initiating early and aggressive treatment is paramount in halting inflammation, a key factor in preventing extensive joint damage or harm to other organs.

More information

• If you think you have Rheumatoid arthritis, whatever your age, speak to your GP as a first step to getting a diagnosis and help to manage your symptoms. (Don’t have a GP?)
• King Edward VII’s Hospital has a dedicated Orthopeadic department and Rheumatology department with expert surgeons and physicians.