Best Foods to Fight Rheumatoid Arthritis

Many foods can reduce inflammation and ease the joint pain and stiffness that comes with RA.

By Beth W. Orenstein

Medically reviewed by Lindsey Marcellin, MD, MPH

Rheumatoid arthritis (RA) causes pain, swelling, and stiffness in your joints. Some people find that one way to relieve their joint pain is to make changes in their diet.
“There is no one food that helps everyone with rheumatoid arthritis,” says Scott Zashin, MD, a rheumatologist at the Texas Health Presbyterian Hospital in Dallas and an author of Natural Arthritis Treatment. But some people find that eating foods that reduce inflammation can help ease their joint pain. You'll need to experiment to see what, if any foods, work for you, says Dr. Zashin.
A variety of studies have shown that the following foods may prove helpful:

• Coriander. This green, curly-leaved herb goes by different names — coriander, cilantro, Chinese parsley — and it’s a staple in multiple cuisines, from Mexican to Thai. Some people say it also makes their rheumatoid arthritis better. Researchers at the All Institute of Medical Sciences in New Delhi believe that coriander can help relieve symptoms of RA. According to their study, published in the Indian Journal of Medical Research, two groups of rats with RA-like symptoms were injected with either steroids or a powder made from coriander seeds. After 21 days, both groups showed improvement, but the rats injected with coriander had significantly less swelling and inflammation than those injected with steroids.
• Turmeric. Turmeric is a deep mustard-yellow spice from Asia that’s actually in the ginger root family and is used in many Indian curry dishes for color and taste. Turmeric contains curcumin, which has been shown to reduce inflammation at the cellular level. Researchers at the University of California looked at six human trials involving turmeric and concluded that it's a safe and effective anti-inflammatory. Mustard is a good source of turmeric and probably the easiest way to get it, Dr. Zashin says. He recommends having some mustard or curry at least two to three times a week.
• Ginger. Ginger has long been recognized for its ability to calm the stomach. Like turmeric, ginger also contains chemicals that work like anti-inflammatory medicines for RA. Researchers in Japan found that mice with arthritis-like symptoms improved when given an extract from dried red ginger. Caution: Ginger can cause blood to thin. So, if you’re taking a blood-thinning medicine like Coumadin (warfarin), talk to your doctor before adding ginger to your RA treatment plan.

• Pineapple. “It’s not the pineapple that’s so exciting but the stem,” Zashin says. That’s because the stem contains bromelain, a digestive enzyme that has been shown to reduce inflammation in people with osteoarthritis and RA. Because the stem isn’t edible, however, to get bromelain you have to take supplements in capsule or pill form. A study by researchers at University of Redding in the United Kingdom found that people who had mild knee pain for less than three months improved after a month of taking bromelain. The higher the dose, the greater the improvement. Zashin says that further studies are needed, and he cautions to “always talk to your doctor before using any supplement because dietary supplements can interact with prescription medications.”

• Blackstrap molasses. Many people with RA swear by blackstrap molasses and have for years, but the scientific research is limited, says Zashin. One reason some suspect molasses may help relieve joint pain is that it’s rich in vitamins and nutrients, including magnesium. A large study in the American Journal of Clinical Nutrition found that people who had sufficient magnesium and potassium in their diets had stronger bones than those who didn’t. Stronger bones mean less joint pain. Other good sources of magnesium are nuts, beans, whole grains, bananas, green vegetables, and dairy products.

• Green tea. A cup of green tea a day may keep the joint pain away. Researchers at the University of Maryland and Rutgers University found that rats with arthritis-like symptoms improved significantly after green tea was added to their water for one to three weeks. Zashin notes that green tea has antioxidant properties, which are helpful in combating disease. However, green tea also contains small amounts of vitamin K, which can counteract blood thinners. That makes it important to talk to your doctor before adding it to your rheumatoid arthritis treatment regimen.

• Sour cherries. Zashin is a proponent of tart or sour cherries. Cherries are rich in antioxidants, which can protect your cells from the damaging effects of free radicals. These molecules, which are formed from natural body processes such as breaking down food as well as in response to environmental toxins such as tobacco smoke and radiation, can damage joints most affected by arthritis. A study by researchers at the University of Michigan found that a diet rich in cherries lowered inflammation in animals by 50 percent. Arthritis is an inflammatory condition, and reducing inflammation can reduce joint pain. Sour cherries also may lower levels of nitric oxide, a compound linked to RA, Zashin says.

• Fish oil. Found in wild salmon, herring, mackerel, sardines, anchovies, and trout, fish oil contains omega-3 fatty acids, which work to decrease inflammation and reduce symptoms of RA. A study of healthy adults at Ohio State University found that fish oil supplements reduced their anxiety and inflammation, factors that can lead to conditions such as RA, later on. Consider eating fatty fish like salmon twice a week or supplementing with fish oil capsules.

• Parsley. The ubiquitous garnish on restaurant entrees, parsley has been shown to have anti-inflammatory properties. A study reported in the Journal of Natural Remedies found that rats treated with an extract made from parsley leaves had reduced inflammation in their paws. Further studies of parsley and its effect on people are still needed, but the easy-to-grow herb is another anti-inflammatory food that just might help reduce joint pain and stiffness while it brightens up your salads.

Putting Together an Anti-Inflammatory Diet for RA
Paying more attention to the foods you eat — especially those that reduce inflammation and have lots of antioxidants — may ease your rheumatoid arthritis symptoms. Though research is limited and needs to be confirmed with larger scale, double-blind studies, most people can add these foods to their diet without any side effects. Still, if you’re taking medications and want to add supplements or change your diet, talk to your doctor first to rule out any negative interactions with your rheumatoid arthritis treatment plan, says Dr. Zashin.

Last Updated: 01/02/2014

This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2014 EverydayHealth.com; all rights reserved.

Caring for Your Body With Type 2 Diabetes

Controlling blood sugar is the most effective way to prevent diabetes complications. Additional self-care steps can help safeguard vulnerable areas of your body.

By Madeline Vann, MPH

Medically reviewed by Niya Jones, MD, MPH

Moisturizer, toothpaste, a water bottle, and sunglasses: These might sound like things to pack for a weekend getaway, but they're actually an essential part of a diabetes hygiene plan that covers you from head to toe.
Because diabetes affects your blood vessels, it can reach every part of your body. So if you have diabetes, caring for your body becomes of prime importance. Here's how to give yourself some serious TLC to help avoid many possible diabetes complications:
Caring for your skin. Getting enough water is important to good skin care with diabetes. That's because skin dries more easily with poorly controlled blood sugar, says Dianne Brown, CDE, a certified diabetes educator with the Diabetes Life Clinic, part of the Harold Hamm Diabetes Center at the University of Oklahoma in Oklahoma City. Dry skin is a concern because it can develop cracks. "This can allow bacteria to enter and cause a skin infection,” Brown says. Drink plenty of water throughout the day and moisturize immediately after bathing.
Caring for your eyes. Diabetes is the leading cause of adult blindness, according to the U.S. Centers for Disease Control and Prevention. Diabetes also increases your likelihood of developing cataracts and glaucoma. Have your eyes checked every year to find any problems as early as possible. If you experience any sudden change in vision, tell your eye doctor right away — don't wait for your annual visit. Protect your vision on a daily basis by wearing sunglasses to protect your eyes from harmful ultraviolet rays whenever you're outside.
Caring for your feet. Take time to examine your feet at least once a day for cuts, blisters, and pressure sores. If you have neuropathy — nerve damage that can cause changes in nerve sensation, including loss of feeling — you may not feel these foot issues, so you have to be vigilant about looking for them. Because diabetes makes fighting infection difficult, little sores can become big problems if not attended to right away. “If you can’t examine your feet on your own, ask someone to help or get a long mirror to be able to look under your feet,” Brown says. Call your doctor at the first sign of foot irritation that's not improving. Protect your feet on a daily basis by wearing closed-toe shoes and never go barefoot, even at home.
Caring for your mouth. Diabetes significantly increases your risk for gum disease, which can lead to tooth loss. Brown recommends careful daily brushing and flossing, and dental checkups every 6 months. “Healthy teeth are very important for eating the high-fiber foods — fresh fruits and vegetables — that people with diabetes need to eat to be healthy," she says. This will be a struggle if you have poor oral health.
Caring for your nerves. Many people with diabetes develop mild neuropathy over time, and about one in three has more severe loss of sensation in their feet. Damage to nerves puts you at risk for falls, injuries, difficulty with mobility, and amputations. Blood sugar control is crucial to slowing nerve damage. Exercise may also be helpful, and it's good for boosting overall health.
Caring for your heart. Because diabetes damages big and small blood vessels, it can affect your heart and your circulation. Nearly two-thirds of people with diabetes have high blood pressure, and people with diabetes are two to four times more likely to die of heart disease or have a stroke than people who don't have the disease are. To protect your heart, talk to your doctor about controlling your blood pressure and cholesterol, Brown says. Achieving and maintaining a healthy weight, eating a healthy diet, and being physically active on a regular basis can help maintain good heart health.
Caring for your kidneys. Nearly half of all cases of kidney failure result from diabetes. Controlling blood sugar and blood pressure can help protect your kidneys. Talk to your doctor about what else you can do to keep your kidneys healthy.
Caring for your sex organs. It's not always brought up during diabetes education, but diabetes can negatively affect your sex life. Lost sensation, reduced libido, and erectile dysfunction are all possible diabetes complications. Along with good blood sugar control, healthy lifestyle habits — including a nutritious diet and regular physical activity — can help promote a healthy sex life.
Caring for your brain. Emerging research suggests that type 2 diabetes increases the risk for cognitive impairment. A study published in the January 2014 issue of the Journal of Alzheimer’s Disease found that type 2 diabetes appears to lead to structural changes in the brain and, in turn, cognitive impairment, such as changes in memory and thinking skills. Working diligently every day to control blood sugar is the best way to protect this vital organ.

Last Updated: 03/19/2014

This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2014 EverydayHealth.com; all rights reserved.

New study determines best and worst ways to sleep

How do you sleep at night? On your back? On your stomach? Maybe your side? Well, according to researchers in Australia, there are right and wrong ways to sleep.

Apparently sleeping on your stomach (especially if you're pregnant) puts too much strain on the body.

Business Insider points out: 'If a person is lying with their belly down and face pressed into the pillow, they must crane their neck in order to breathe ... which can begin to strain the vertebrae in the bottom part of your skull after just 15 minutes.'

As for the best position, CNN reports it's sleeping on your back.

Most studies have come to that conclusion, saying that lying on your back is good for preventing spine and neck pain - and it can even help with "maintaining perky breasts." But, this position is also the most likely to cause snoring.

The most common way to sleep is the one that falls between best and worst. The Better Sleep Council says more than 40 percent of people surveyed sleep on their sides and in the fetal position. Women are twice as likely as men to sleep this way.

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