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By Jane Harrison, R.D., Staff Writer
Joint pain, stiffness, fatigue, sleep disturbances and fever are common symptoms of rheumatoid arthritis (RA). Some people add alternative therapies to standard medical treatment for RA in hopes of feeling even better.
Diet, exercise, certain supplements and stress reduction are known to be effective for treating RA pain, or have shown great promise. Other advertised products for arthritis pain, such as shark cartilage or high dose antioxidants, are costly, potentially harmful and not backed by solid research.
Always talk to your doctor first, though, before you try to treat yourself.
Get moving
Regular exercise can help reduce the pain of arthritis, extend range of motion, improve sleep and help you maintain a positive attitude. It can also help you lose weight, which lightens the load on your joints.
Your doctor can suggest an activity that won't stress your joints, such as walking, tai chi or water exercises.Then, ask about the best level of activity for you.
Tai chi
, an ancient Chinese exercise, uses smooth, slow, flowing movements designed for relaxation, balance and health. Small studies have shown that tai chi may improve the range of motion of the ankle, hip and knee in people with RA, and help relieve pain. More research is needed, though.
Water exercises
include water aerobics, swimming, sessions with a physical therapist or just doing jumping jacks in your backyard pool.
- Water provides resistance, so moving through it can tone and strengthen muscles and improve range of motion.
- In heated pools, warm water helps relieve stiff joint pain.
- Water supports your weight so there is less stress on joints and it is easier to move.
Eat a healthy diet
There is no proven anti-arthritis diet. But certain foods may raise (or lower) the level of inflammation in your body. This may help to relieve pain, swelling or joint stiffness.
- Cut the saturated and trans fats found in fatty animal foods and processed foods. Also limit certain omega-6 fats, including those found in corn, safflower and sunflower oils and products made with these oils. High intake of saturated, trans and omega-6 fats has been linked to increased inflammation in the body.
- Limit excess sugar and refined flour. Some studies have linked these to higher levels of inflammation.
- Increase intake of fruits and vegetables, beans, whole grains and healthy fats (olive oil, nuts/seeds, avocado and fatty fish). These foods may promote weight loss and may decrease inflammation in the body.
Supplements
Two supplements have shown promise for relieving RA symptoms. Always check with your doctor first before you take any supplements, herbs or vitamins.
GLA
(gamma linoleic acid) is a special omega-6 fatty acid found in the oils of some plant seeds, including evening primrose, borage and black currant.
- GLA, unlike other omega 6 fats, can be used by the body to make substances that reduce inflammation.
- Some studies suggest that GLA may enhance or replace the use of NSAIDs in some people by relieving pain, morning stiffness and joint tenderness. More research is needed, though.
- GLA is not for everyone. It may cause or worsen liver disease and can also interfere with some other medications.
Fish oil
contains high amounts of two omega-3 fatty acids: EPA and DHA. As with GLA, the body can use omega-3s to make substances that reduce inflammation.
- Early evidence suggests that fish oil or omega-3 supplements may help with tender joints and morning stiffness. This may reduce the need for NSAIDs.
- Fish oil may cause increased bleeding in certain people and interact with some medicines.
- More research is needed to determine the best dose, length of treatment and who might benefit the most from fish oil supplements.
Based on early findings, the National Center for Complementary and Alternative Medicine is supporting research on:
- Ginger and curcumin (turmeric)
- Boswellia - gummy extract of a boswellia tree
These botanicals have long been used in Eastern medicine to treat inflammatory conditions. But more research is needed before they can be recommended for treating RA. In the meantime, consider spicing up your dishes with a little ginger and turmeric.
Reduce stress
Dealing with the challenges of arthritis can cause anger and frustration. This stress may trigger pain. Strategies for coping with stress may be helpful:
- Relaxation techniques, such as meditation
- Getting regular exercise
- Joining a support group
There is no cure for arthritis, but managing your disease with a holistic approach may help ease symptoms and improve your quality of life.
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This article was reviewed and updated
08-01-2009.
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