Rheumatoid arthritis warning: Diets high in omega-6 fats may worsen symptoms

Five warning signs of rheumatoid arthritis

Rheumatoid arthritis is a long-term condition that causes pain, swelling and stiffness in the joints. The condition usually affects the hands, feet and wrists. There is currently no cure for the autoimmune condition but certain dietary decisions can help you to alleviate symptoms. Conversely, they can also worsen rheumatoid arthritis symptoms.

According to research, diets high in omega-6 fats and low in omega-3 fats may worsen symptoms of osteoarthritis and rheumatoid arthritis.

Osteoarthritis is the most common type of arthritis in the UK, affecting nearly nine million people.

Omega-6 fats, which are mainly found in vegetable oils, are necessary for heart health.

However, the imbalanced ratio of omega-6s to omega-3s in most Western diets may increase inflammation, research suggests.

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Reducing your intake of foods high in omega-6 fats, such as vegetable oils, while increasing your intake of omega-3-rich foods like fatty fish, may therefore improve arthritis symptoms.

What are the best sources of omega-3?

According to the British Dietetic Association, fish such as sardines, mackerel, herring, salmon, and snapper have a darker flesh which is rich in omega-3 polyunsaturated fats.

“In addition to their heart-health benefits, fish oils have been shown to help dampen general inflammation and may help to reduce joint pain and stiffness,” says the BDA.

According to the health body, you should try to eat two portions (one portion = 140g or a small fillet) of oily fish a week.

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The link about omega-6 and inflammation is not conclusive, however. In fact, the charge has partly been challenged elsewhere.

American Heart Association reviewers found that eating more omega-6 fats didn’t rev up inflammation.

Instead, eating more omega-6 fats either reduced markers of inflammation or left them unchanged.

Other important tips for managing rheumatoid arthritis

In addition to eating healthily, regular exercise can help to alleviate rheumatoid arthritis.

“Exercising regularly can help relieve stress, help keep your joints mobile, and strengthen the muscles supporting your joints,” explains the NHS.

As the health body notes, exercise can also help you lose weight if you’re overweight, which can put extra strain on your joints.

What is the best type of exercise?

A simple stretch routine can help to alleviate rheumatoid arthritis.

According to the Arthritis Foundation (AF), stretching is one of the best ways to reduce stiffness and maintain range of motion, and should be part of every exercise program.

“Start with a three to five-minute warm-up – you can march in place and pump your arms either sitting or standing,” advises the health body.

Then stretch and hold different muscles and joints for 10 to 20 seconds before releasing, it adds.

Versus Arthritis has more information and advice about exercising with arthritis and exercises to manage pain.

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