Mediterranean Diet For Rheumatoid Arthritis

Here is information that may help you separate the facts from the myths about diet and rheumatoid arthritis.

Can a Mediterranean Diet Help Rheumatoid Arthritis?

Many studies suggest that a diet high in fruits, vegetables, and vitamin C may be linked to a lower risk of rheumatoid arthritis. In fact, we know that rheumatoid arthritis is less severe in some Mediterranean countries such as Greece and Italy. In those countries, the main diet consists of large amounts of fruits, vegetables and olive oil high in omega-3s. The Mediterranean-type diet may even protect against severe rheumatoid arthritis symptoms.

Fruits, vegetables, grains, and legumes are high in phytonutrients. These are chemicals in plants that have disease-fighting properties and immune-boosting antioxidants such as vitamin C, vitamin E, selenium, and the carotenoids. A plant-based diet is also high in bioflavonoids. These are plant compounds that reportedly have anti-viral, anti-inflammatory, and anti-tumor activities.

Nutrition researchers who test the antioxidant activity of foods believe that certain foods may reduce the risk of some degenerative diseases associated with aging. These diseases include arthritis, heart disease, diabetes, and cancer. More recent findings show that the higher intake of omega-3 fatty acids with the Mediterranean diet may be linked to the improvement in rheumatoid arthritis symptoms. 

Are Vitamins and Minerals Important for Rheumatoid Arthritis?

Folic acid, or folate, is a B vitamin found in food and is available in supplement form. Folic acid helps the body manufacture red cells. It is important if you take methotrexate, a commonly prescribed medication for rheumatoid arthritis, because folic acid may help you to avoid some of the drug's side effects. 

Selenium helps to fight free radicals that cause damage to healthy tissue. Some studies indicate that people with rheumatoid arthritis have reduced selenium levels in their blood. These findings are preliminary and no recommendations have been made for selenium supplementation. One 3.5-ounce serving of tuna gives you a full day's requirement of selenium.

Supplementing your diet with bone-boosting calcium and vitamin D is important, especially if you take corticosteroids (like prednisone) that can cause bone loss. The risk of bone loss is higher in people with rheumatoid arthritis. Check with your doctor to see how much calcium and vitamin D you need to get daily through foods, supplements, and sunlight. Ingesting fewer omega-6 fatty acids and more omega-3 fatty acids, on the other hand, may suppress inflammation and decrease the risk of illness.

Many studies show that lowering the ratio of omega-6 fatty acids to omega-3 fatty acids contained in the diet can reduce the risk of illness. Some plant foods are also sources of omega-3 fatty acids. They include walnuts, tofu, and soybean products, flaxseed and flaxseed oil, and canola oil.

Emphasis on drinking lots of water to prevent the body from going into an acidic mode with exercises is also of utmost benefit. 

Excess pounds put extra strain on knees, hips, and other weight-bearing joints, not to mention your heart. Being overweight or obese actually worsens the joints -- making them stiffer and more painful and can exacerbate rheumatoid arthritis flare-ups.

Mrs. Mehar Panjwani
B.H.SC. P.G.D

Mehar Panjwani is currently working as consulting Dietician at ‘the other song’ clinic. She has over 21 years of work experience across leading Hospitals, Fitness Centers & Health Spas in Mumbai and Bangalore. She did her post graduate with specialization in dietetics from SNDT Women’s University, Mumbai and a member of IDA & successfully counseled patients to achieve better health through diet corrections and relevant nutritional guidance depending on specific needs – be it fat loss, weight loss or gain and various challenging health conditions such as Diabetics, Cardiac ailments, Renal disorders, Gastric problems, Arthritis, Vision disarrays, Hyper-tension, Post menopausal and more.

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