Understanding the Role of Nutrient Density in Healing from Rheumatoid Arthritis
For many with uncontrolled rheumatoid arthritis (RA), it poses a daily challenge due to joint pain and inflammation. These can limit activities and overall sense of well-being. A targeted approach to nutrient density can make a substantial difference. Our experience with clients at Healing Roots Natural Medicine shows that dietary adjustments can effectively alleviate these symptoms. We focus on nutrient-rich foods that combat inflammation and boost overall health.
Key Nutrients for RA Healing
While we often focus on what should be taken out of our diets in order to heal autoimmunity, the best strategy also involves focusing on what we should be eating more of as well. Plus, it is usually more fun to add things to our diet rather than eliminate them!
A strategic nutrient-dense diet should prioritize specific nutrients known for their anti-inflammatory properties. With RA, we want to also focus on nutrients that help balance the immune system. Here are examples we like our patients to focus on:
- Omega-3 Fatty Acids: Found in flaxseeds, walnuts, and fatty fish like salmon, omega-3s are essential for reducing inflammation. Fish sources and/or supplementing with cod liver oil works best for most people. Not everyone can covert the nutrients in flaxseeds and walnuts into their most effective anti-inflammatory form. We advise incorporating omega rich foods into your meals daily.
- Antioxidants: Foods rich in antioxidants help neutralize free radicals, reducing oxidative stress and inflammation. Most fruits and veggies are antioxidant rich. Dark berries are superstars. Aim for a variety of colors of fruits and veggies for a greater array of antioxidants. Antioxidants can also be found in culinary herbs. Cocoa and green tea are powerhouses.
- Vitamin D: Vitamin D plays a crucial role in bone health and immune function. Vitamin D helps to activate your T regulatory cells. These cells help “regulate” against autoimmunity. Sun exposure (but don’t burn!) allows you to make your own vitamin D. Vitamin D can be found in grass-fed pork products, cod liver oil and mushrooms exposed to UV light. We suggest skipping most fortified foods as these can often be fortified with D2 rather than D3. Make sure you vitamin D levels are checked and evaluated by a naturopathic doctor even if you’re getting plenty of sunshine and D rich foods. Low cholesterol, inflammation and poor gut health can cause D to be low.
- Vitamin A: A natural immune modulator. Vitamin A is found in liver, pasture raised egg yolks, and dairy form pasture raised cows. It is NOT found in carrots or sweet potatoes. That is a nutritional myth. Read more about it here.
- Vitamin E: Another natural immune modulator, vitamin E is found in sunflower seeds and red palm oil. We like to snack on sprouted sunflower seeds from Go Raw as well as unsweetened sunflower butter.
- Magnesium: This nutrient is less specific to autoimmunity but is one that people are commonly deficient in. It is necessary for hundreds of important chemical reactions in your body. Among other benefits, it is helpful for relaxation, stress management, musculoskeletal health, and sleep. These are all vital when you’re working on healing from RA. Leafy greens, chocolate and nuts are all good sources of magnesium. This is a nutrient that we recommend supplementing. There are many forms of magnesium out there, each with unique emphasis, so we tailor our recommendations to the patient.
Wait…..What About AIP?
You might know that we often advocate an AIP (autoimmune paleo) diet as a starting point for people seeking to heal from autoimmunity, including RA. If you’re AIP savvy you’ll know that eggs, nuts, dairy and chocolate are all on the avoid list. Yet we mention them as beneficial above! For some people, especially at the start of their autoimmune healing journey, these foods can fuel inflammation and worsen symptoms. However, these aren’t inherently inflammatory foods and can be quite nutrient dense. Part of the goal of an AIP diet is to discover what is inflammatory for you rather than just following a generic plan. Another purpose of the diet is to accelerate healing. As people heal, these healthy foods become beneficial instead of inflammatory.
Collaborate with Experts for Optimal Outcomes
Navigating the complexities of RA and nutrient density requires expertise. Our team at Healing Roots Natural Medicine is equipped to provide tailored dietary advice, considering your unique health profile. Don’t navigate this journey alone. Contact us for a personalized consultation.
For a deeper dive into our holistic health principles, explore our Autoimmune Health resources. Additionally, for further reading on the benefits of nutrient-dense diets, visit this Harvard Health guide.