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Summary
1Natural remedies for rheumatoid arthritis
Unfortunately, there’s no cure for rheumatoid arthritis, so treatment is focused on managing your pain and other symptoms. It’s also important to...
2Find the right exercise regime
Sticking to a consistent exercise routine is one of the best ways to build muscle strength and increase the range of motion in your joints...
3Consider complementary therapies
For some individuals with RA, short-term relief may come from centuries-old traditions like massage, acupuncture, and aromatherapy. Some find...
Rheumatoid arthritis (RA) causes pain, swelling and stiffness of the joints. Treatment is focused on easing symptoms and preventing flare-ups, but there isn’t a one-size-fits-all approach.
Some people with rheumatoid arthritis may benefit from natural remedies and a healthy lifestyle. In this article, we’ll explore a broad range of natural remedies that you can try alongside medical treatment, including dietary changes, supplements, exercise and complementary therapies.
What is rheumatoid arthritis?
Rheumatoid arthritis is an autoimmune condition, which means that the immune system attacks healthy cells of the body by mistake. In the case of rheumatoid arthritis, the immune system attacks the tissues that line the joints, causing painful inflammation.1
RA typically affects the hands, feet and wrists, often symmetrically on both sides of the body.2 It can also cause more general symptoms such as fatigue, fever, sweating, loss of appetite, and weight loss. When symptoms become worse, it’s called a flare or flare-up.3
The exact cause of rheumatoid arthritis is unknown, but there are several known risk factors that may increase your chance of developing this condition. Women are two to three times more likely than men to get RA.3
You also have a higher risk if you’re:4
- between the ages of 40‒60
- have a relative with the condition
- overweight
- a smoker
Natural remedies for rheumatoid arthritis
Unfortunately, there’s no cure for rheumatoid arthritis, so treatment is focused on managing your pain and other symptoms. It’s also important to get medical treatment early so that joint damage can be slowed or prevented.
Your doctor can prescribe medication to help tackle the inflammation that causes rheumatoid arthritis symptoms. You can also speak to them about trying natural remedies at home to complement your medical treatment.
Switch to a Mediterranean diet
A Mediterranean ‘anti-inflammatory’ diet includes a wide variety of fruits, vegetables, whole-grain carbohydrates and healthy fats.5
An anti-inflammatory diet minimises your consumption of processed foods, refined grains, red meat, trans fats and foods high in sugar.6
Diet and supplements
There’s some emerging evidence that the following anti-inflammatory foods or supplements may help with the symptoms of rheumatoid arthritis:
- green tea – the micronutrients occurring naturally in green tea may improve RA symptoms, however, more research is needed to know for sure7
- turmeric – studies have shown that curcumin, the active ingredient in turmeric, can be beneficial for treating inflammation and improving the symptoms of rheumatoid arthritis.8 The recommended dose is 250-1500 mg/day over 8–12 weeks. However, the sample sizes were small so further research is needed to confirm these results8
- omega-3 fatty acids – some studies recommend including oily fish twice a week as part of this diet and/or omega-3 polyunsaturated fatty acid supplements of 2g/day.9 Further research is needed to establish whether there’s a definite benefit to those with RA.9 Other sources of omega-3 include walnuts and flaxseeds.10
- vitamin D – some studies have shown that vitamin D supplementation seems to improve symptoms of RA, however, this was dependent on the dose received and more research is needed to know for sure11
- joint care supplements – some people may benefit from taking joint care supplements such as vitamin D and calcium.
Find the right exercise regime
Sticking to a consistent exercise routine is one of the best ways to build muscle strength and increase the range of motion in your joints. Exercise can also help you avoid gaining excess weight, which puts additional pressure on your joints.
If high-impact exercise – such as contact sports (like football) or running – consistently triggers a flare-up, try low-impact exercise instead.
Some exercises that are considered beneficial include:
Swimming can help improve the range of motion and increase muscle strength around the joints without putting undue pressure on them, making it an excellent choice for people with rheumatoid arthritis.
The benefits of yoga as a stress reliever are well known, but it’s also been shown to help with some of the symptoms of RA.13,14
Tai chi is a gentle exercise that’s generally considered beneficial for people with RA due to its positive impact on both the body and the mind.15
While early results are promising, more research is needed to draw strong conclusions about the benefits of yoga and to understand how, and if, tai chi can improve pain and function for people with RA.
Use hot and cold therapies for pain
Both warm and cold temperatures can be beneficial for relieving painful joints, whether it's soothing the aching of a stiff knee or reducing swelling after exercise (cold therapy only).
If your joints are stiff, aching or creaky, applying heat can increase the blood flow to the area, reducing joint stiffness. You can take a warm bath or use a hot water bottle in a cover or towel to ease stiff muscles and joints, especially in the morning when stiffness is common.
If your joint is inflamed, red or hot to the touch, using cold can help with the pain and swelling. A cold compress constricts the blood vessels and reduces the blood flow to the area, decreasing swelling and numbing the area. You can use an ice pack or bag of frozen peas wrapped in a towel to protect the skin but don’t leave it on the joint for more than 20 minutes as it might damage your skin. Check your skin every five minutes and if it’s red or bright pink remove the ice pack or peas.3
Consider complementary therapies
For some individuals with RA, short-term relief may come from centuries-old traditions like massage, acupuncture, and aromatherapy. Some may also find benefit from chiropractic or osteopathy.16
For some people, a gentle massage from a registered massage therapist can work wonders to soothe pain, improve circulation, and help relax stiff muscles.
Regular professional therapeutic massage can improve your overall well-being, but be sure to find a massage therapist who has experience working with patients with arthritis and check with your doctor first. It’s also recommended to avoid massages during an RA flare-up on the joints that are affected.17
This traditional Chinese medicine uses superfine needles placed in the skin and is well known for use in those with pain and inflammation. Recent studies indicate that acupuncture can be beneficial for reducing pain and increasing quality of life for people with RA.18
Aromatherapy uses naturally extracted essential oils which are thought to promote relaxation and wellbeing. It’s thought that the smell receptors in the brain pick up the smell from the oil and this has an effect on the emotional centre in the brain (the limbic system).19
Evidence is currently limited, but there are some promising studies that show that aromatherapy oils such as eucalyptus and lavender oils may be beneficial in improving pain and overall well-being for individuals with RA.20,21
Prioritise sleep and relaxation
If you have RA, one of the best things you can do for your overall health is to prioritise a good night’s sleep. Poor quality sleep can impact your body’s immune system, decreasing your tolerance to pain and potentially triggering a flare-up.22,23
Similarly, stress may worsen your symptoms. Mind-body practices like mindfulness, meditation and yoga can be of benefit if you have RA.24
The final say
While there’s no cure for rheumatoid arthritis, treatment is aimed at managing symptoms and preventing or slowing joint damage. Various natural remedies may offer some benefit to those with RA, alongside medical treatment.
Eating a healthy, balanced diet, finding the right exercise regime, doing stress-busting activities, and trying complementary therapies may positively impact your overall health and well-being and potentially help with symptoms of rheumatoid arthritis.
It’s important to note that these options shouldn’t replace your prescribed medications or other forms of medical treatment. If you’re interested in any of the natural remedies above, it’s always best to speak to your doctor to get personalised medical advice before trying anything new.
The advice in this article is for information only and should not replace medical care.
- Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- NHS. Rheumatoid Arthritis [Internet]. 2023 [cited 2024 March 14]. Available from: https://www.nhs.uk/conditions/rheumatoid-arthritis/
- Ruffing V, Bingham III CO. Johns Hopkins Arthritis Center. Rheumatoid Arthritis Signs and Symptoms [Internet]. 2016 [cited 2024 March 20]. Available from: https://www.hopkinsarthritis.org/arthritis-info/rheumatoid-arthritis/ra-symptoms/
- Versus Arthritis. Rheumatoid arthritis (RA) [Internet]. [Cited 2024 March 20]. Available from: https://versusarthritis.org/about-arthritis/conditions/rheumatoid-arthritis/
- Chauhan K, Jandu JS, Al-Dhahir MA. Rheumatoid arthritis [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441999/
- Nikiphorou E, Philippou E. Nutrition and its role in prevention and management of rheumatoid arthritis. Autoimmunity Reviews [Internet]. 2023 Apr 17;22(7):103333. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1568997223000678
- Scheiber A, Mank V. Anti-Inflammatory Diets [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK597377/
- Long Z, Xiang W, He Q, Xiao W, Wei H, Li H, et al. Efficacy and safety of dietary polyphenols in rheumatoid arthritis: A systematic review and meta-analysis of 47 randomized controlled trials. Frontiers in immunology [Internet]. 2023 Mar 22 [cited 2024 May 2];14. Available from: https://pubmed.ncbi.nlm.nih.gov/37033930/
- Kou H, Huang L, Jin M, He Q, Zhang R, Ma J. Effect of curcumin on rheumatoid arthritis: a systematic review and meta-analysis. 2023 May 31;14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10264675/
- Kostoglou-Athanassiou I, Athanassiou L, Athanassiou P. The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis. Mediterranean Journal of Rheumatology [Internet]. 2020 Jun 30;31(2):190–4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7362115/
- NIH. Omega-3 Fatty Acids: Fact Sheet for Consumers. [cited 2024 May 31]. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- Guan Y, Hao Y, Guan Y, Bu H, Wang H. The Effect of Vitamin D Supplementation on Rheumatoid Arthritis Patients: A Systematic Review and Meta-Analysis. Frontiers in Medicine. 2020 Oct 30;7. Available from: https://www.frontiersin.org/articles/10.3389/fmed.2020.596007/
- NHS Choices. Treatment - Rheumatoid arthritis [Internet]. 2024 [cited 2024 May 2]. Available from: https://www.nhs.uk/conditions/rheumatoid-arthritis/treatment/
- Gautam S, Kumar R, Kumar U, Kumar S, Luthra K, Dada R. Yoga maintains Th17/Treg cell homeostasis and reduces the rate of T cell aging in rheumatoid arthritis: a randomized controlled trial. Scientific Reports [Internet]. 2023 Sep 11;13(1):14924. Available from: https://www.nature.com/articles/s41598-023-42231-w
- Ye X, Chen Z, Shen Z, Chen G, Xu X. Yoga for Treating Rheumatoid Arthritis: A Systematic Review and Meta-Analysis. Frontiers in Medicine. 2020 Nov 27;7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7732597/
- Mudano AS, Tugwell P, Wells GA, Singh JA. Tai Chi for rheumatoid arthritis. Cochrane Database of Systematic Reviews. 2019 Sep 25. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6759565/
- Arthritis Society Canada. Using massage therapy to treat arthritis pain [Internet]. 2021 [cited 2024 March 20]. Available from: https://arthritis.ca/living-well/2018/using-massage-therapy-to-treat-arthritis-pain
- Rheumatoid arthritis [Internet]. NHS inform. 2023 [cited 2024 May 2]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/conditions/rheumatoid-arthritis/
- Li H, Man S, Zhang L, Hu L, Song H. Clinical Efficacy of Acupuncture for the Treatment of Rheumatoid Arthritis: Meta-Analysis of Randomized Clinical Trials. Lee SY, editor. Evidence-Based Complementary and Alternative Medicine. 2022 Apr 30;2022:1–12. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9078778/
- Aromatherapy With Essential Oils (PDQ®) [Internet]. Nih.gov. National Cancer Institute (US); 2005 [cited 2024 May 2]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK65874/
- Barão Paixão VL, Freire de Carvalho J. Essential oil therapy in rheumatic diseases: A systematic review. Complementary Therapies in Clinical Practice. 2021 May;43:101391. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1744388121000906
- Varkaneh ZK, Karampourian A, Oshvandi K, Basiri Z, Mohammadi Y. The effect of eucalyptus inhalation on pain and the quality of life in rheumatoid arthritis. Contemporary Clinical Trials Communications [Internet]. 2022 Oct 1;29:100976. Available from: https://www.sciencedirect.com/science/article/pii/S245186542200093X
- The Lancet Rheumatology. A wake-up call for sleep in rheumatic diseases. The Lancet Rheumatology. 2022 Nov;4(11):e739. Available from: https://www.thelancet.com/journals/lanrhe/article/PIIS2665-9913(22)00311-3/
- Arthritis.org. 2024 [cited 2024 May 2]. Available from: https://www.arthritis.org/health-wellness/healthy-living/managing-pain/fatigue-sleep/rheumatoid-arthritis-and-sleep
- Slagter L, Demyttenaere K, Verschueren P, De Cock D. The Effect of Meditation, Mindfulness, and Yoga in Patients with Rheumatoid Arthritis. Journal of Personalized Medicine. 2022 Nov 15;12(11):1905. Available from: https://www.mdpi.com/2075-4426/12/11/1905
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