As a naturopath in far North Queensland, I often hear people complaining about how the humidity up here makes their joint pains worse - and I understand that living with rheumatoid arthritis may feel overwhelming at times.
However there are some small, simple things that can make day-to-day life more comfortable for you. While everyone’s experience is different, many people find that a mix of supportive diet choices, gentle movement and stress-reduction techniques can help them feel better.
What you eat can play a surprisingly big role in how your joints feel. A Mediterranean diet is one of the most researched and recommended approaches for reducing inflammation. Think of it as a colourful, plant-rich way of eating that includes:
Whether you’re vegetarian, vegan or eat some meat, you can support joint health by adding in more plant proteins such as lentils, chickpeas, beans, nuts and seeds. Some research even shows that a well-balanced vegan diet may help reduce rheumatoid arthritis symptoms, especially if it’s high in fibre.
Adding fermented foods, such as live yoghurt, sauerkraut, kimchi, or kombucha, helps support your gut. Improving gut health is closely linked with reducing inflammation and easing arthritic pain.
Some people notice that certain foods make symptoms worse. Common culprits include gluten, wheat, eggs, dairy, corn and processed foods. However everyone is different. A clinical dietitian or functional nutritionist can help identify sensitivities without cutting out foods unnecessarily.
Finally, try keeping alcohol, coffee and sugary treats to a minimum when possible and avoid overeating, to keep your weight at a healthy level. If this is challenging, eating mindfully may help.
Simply slowing down gives you time to enjoy your food more. You may notice when you're full - which helps with portion size and weight management. You may also observe how you feel after eating different food and adjust your meals accordingly.
Before starting any supplements, it’s important to check with your doctor, especially if you take either prescribed or over- the counter medicines. This is because these can interact with each other, so it's good to be cautious.
Some of the supplements used by people with rheumatoid arthtritis include:
None of these are magic fixes but they may help support overall wellness alongside medical treatment.
Therapies like massage, reflexology or acupuncture can feel soothing and improve general wellbeing. Massage is usually best between flare-ups, rather than during them.
Movement may sound counter-intuitive when joints hurt. However gentle exercise is often one of the most effective ways to keep inflammation down in the long term.
Good options include:
Even a few minutes a day can help the body feel more flexible and supported.
Stress and rheumatoid arthritis often feed into each other, so finding ways to unwind can help ease symptoms. Simple practices can calm the nervous system and may help reduce the intensity of flare-ups.
These include:
While rheumatoid arthritis can be challenging, many people find that small, consistent lifestyle steps make a noticeable difference. Be kind to yourself, make changes slowly and celebrate small wins.
Resources available from Natural Health Focus include:
Interested in having more support? Book a free Health Chat so we can talk about ways to work together to improve how you feel.
Other Resources
Arthritis Australia – more information and support groups.
Healthy plant rich food recipes - delicious vegan recipes that can be easily adapted for vegetarians and meat eaters.
Written by Sarah Isaacs, Naturopath and Nutritionist
Phone: (07) 4085 0054
Email: info@naturalhealthfocus.com.au
DISCLAIMER:
