Rheumatoid arthritis (RA) is one of the most commonly diagnosed forms of joint and bone pain that affects adults. Inflammation is one of the most painful and triggering discomforts linked to RA. It is an autoimmune disorder meaning the immune system attacks healthy cells in the body, affecting vital joints and muscle groups. There is no cure for the condition. But rheumatologists suggest a variety of changes in daily nutrition and lifestyle habits to better manage the symptoms.

Preventive and management measures
These healthy changes in daily lifestyle habits can help prevent flare-ups.

• Maintain a heathy BMI
  A higher-than-recommended BMI forces the joints and muscles to buckle under pressure causing pain and inflammation linked to rheumatoid arthritis. Therefore, doctors suggest exercise and physical activity to help shed a few pounds and relieve pressure. Maintaining a healthy BMI also prevents the disease from progressing quickly. It is advisable that one starts slowly with realistic goals for body mass management and gradually add more forms of strength training to be fit.
• Regular exercise
  Physical activity is one of the main preventive measures suggested by rheumatologists. Exercise helps keep the joints mobile and muscles relaxed by actively countering inflammation. It helps strengthen the bones and lowers the risk of fracture as well. Exercise also boosts cardiovascular activity to improve circulation and triggers the release of feel-good hormones called endorphins that boost mood. Experts suggest at least 30 minutes of daily exercise to relieve joint pain.
• Manage stress
  Stress management is also an essential technique that helps prevent rheumatoid arthritis flare-ups. Some of the suggestions for lowering stress include counseling or occupation therapy, simple deep breathing exercises, and mindfulness training. These techniques help improve the outlook for living with arthritis pain or discomfort. One can also consider joining a support group for community counseling in stress management.
• Get plenty of rest
  The body and mind both require rest to recover from a day full of activity. Sleeping for a good 7 to 8 can help lower stress, boost immunity, and prevent health complications that can trigger arthritis flare-ups.
• Pay attention to oral hygiene
  Poor oral hygiene is among the primary triggers of inflammation in the body. Studies indicate people who don’t pay attention to basic oral hygiene are at risk of greater bone and cartilage damage compared to those who do during the day.
• Limit exposure to pollutants
  Exposure to certain industrial pollutants or allergens in the environment also impacts immunity. Certain compounds can trigger a change in the genetic code that results in severe flare-ups of arthritis.
• Take early initiative
  Rheumatologists also recommend not waiting till the symptoms get worse to seek treatment. The sooner the discomforts can be identified, the easier it becomes to manage the condition and improve the outlook in the long term. Early diagnosis is key to improving the quality of life with a certain chronic disease like rheumatoid arthritis.

Best foods to manage rheumatoid arthritis
Anti-inflammatory and antioxidant-rich foods can actively help prevent flare-ups and better manage the condition.

• Citrus fruits
  Oranges, grapefruits, lemons, and limes are rich in vitamin C, one of the most potent immunity-boosting nutrients necessary for tissue repair. In addition, a strong immune system lowers the risk of developing chronic diseases.
• Assorted berries
  Blueberries, strawberries, blackberries, raspberries, and cranberries are all rich sources of antioxidants that fight oxidative stress related to arthritis. These berries contain specific compounds like ellagic acid and proanthocyanins that prevent inflammation and counter cell damage.
• Pineapple
  Pineapple contains bromelain, an enzyme that actively helps lower pain and inflammation linked to several types of arthritis. The body directly absorbs the enzyme to help lower swelling and joint pain.
• Leafy greens
  Broccoli, Swiss chard, brussels sprouts, kale, spinach, and Bok choy are loaded with vitamins and nutrients that counter free radicals and prevent oxidative damage. In addition, leafy greens also boast a good calcium intake necessary for maintaining bone health.
• Fatty fish
  Fatty fish are one of the richest sources of healthy omega-3 fatty acids that are succinct in countering inflammation. Salmon, tuna, mackerel, herring, anchovies, and sardines are the recommended options that counter the inflammation to be included regularly for arthritis pain management.
• Whole grains and nuts
  Whole grains like barley, oats, rye, buckwheat, and bulgur are rich in fiber that helps with digestion and managing a healthy BMI. It is recommended for those actively dealing with rheumatoid arthritis pain and discomfort. Additionally, Nuts like walnuts, almonds, pine nuts, pistachios, and hazelnuts, are good vegetarian sources of healthy omega-3.

Smoothies for joint pain relief
Smoothies are a fun way to incorporate fruits and vegetables that promote anti-inflammatory and antioxidant properties for joint pain relief.

• Pineapple smoothie
  Pineapple is a rich source of the enzyme called bromelain that helps counter inflammation. Blitzing pineapple with turmeric, ginger, oranges, lemon zest, ginger, and some salt creates a potent drink.
• Berry boost smoothie
  Assorted berries can be blitzed to create a rich antioxidant drink that actively counters inflammation, prevents flare-ups, and manages joint pain. One can combine blueberries, strawberries, raspberries, blackberries, and cranberries to create a potent and nutritious drink.
• Kiwi and kale smoothie
  Kale is rich in magnesium, one of the nutrients that helps the body absorb calcium. And kiwi promotes immune responses that actively keep inflammation at bay. One can also add some mango or oranges for flavor.
• Pomegranate apple beet smoothie
  Pomegranates have excellent antioxidant and anti-inflammatory properties. This combined with fiber-rich apples and beetroots, actively helps one manage arthritis symptoms. Apples are rich in polyphenols that fight inflammation, and beetroots help promote better blood circulation.
• Green smoothie
  Leafy greens like broccoli, kale, Swiss chard, Bok choy, spinach, and celery are superfoods recommended for arthritis pain management. These greens contain active fibers, antioxidants, and nutrients that prevent painful flare-ups. There are many different combinations available online, creating some tasty and healthy smoothies using leafy greens.