Eating a diet rich in the proper nutrients may help offset fatigue associated with rheumatoid arthritis (RA).
Although RA fatigue can be a daily struggle, consuming six RA super foods with the right energy-boosting vitamins and minerals may help your body maintain optimum energy levels.
1. Lean Meat. Feeling sluggish from RA fatigue? Low iron levels may be the culprit. Iron is an essential mineral that transports oxygen from the lungs throughout the entire body. It also helps muscles store and use oxygen. When iron levels are low, there is less oxygen circulating in the blood and that can leave you feeling tired, says registered dietitian Lona Sandon, MEd, RD, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas.
“A lot of people with RA may be low in iron levels because inflammation affects the body’s ability to maintain [healthy] levels of nutrients,” says Sandon, who also has RA. Iron from lean protein sources like meat (poultry and fish, too) is known as heme iron and is absorbed by the body two to three times more effectively than iron from plants. Foods that contain heme iron also should be part of your RA management plan.
2. Citrus Fruits. Citrus fruits like oranges and grapefruits are packed with vitamin C that can not only support your body’s immune system, but also help it absorb iron from plant sources (non-heme iron). If you’re getting your dietary iron from iron-fortified breads or cereals, you should include plenty of vitamin C-rich citrus fruits in your diet. For example, at breakfast have a glass of orange juice or half a grapefruit with your iron-fortified cereal. Vitamin C also may provide other benefits for people with RA.
3. Coldwater Fish. Inflammation caused by RA can make it difficult to maintain healthy levels of many nutrients that give you energy. Therefore it’s important to include inflammation-fighting foods in your RA management diet.
Fatty, coldwater fish like salmon, tuna, sardines and anchovies are rich sources of inflammation-fighting omega-3 fatty acids. These omega-3 fatty acids have been shown to reduce inflammatory proteins like C-reactive protein and interleukin-6 in the body. For example, a study in the Journal of Nutrition found that women who had the highest levels of omega-3 fatty acids in their blood had the lowest levels of these two inflammatory markers.
4. Whole Grains. Fiber is your friend, especially when you have RA fatigue. Whole grain breads and cereals contain energy-boosting iron, and pack a powerful fiber punch. Getting your daily fiber from whole grain foods lowers levels of the inflammatory marker C-reactive protein better than fiber supplements. A simple way to make the switch: replace white bread, pasta and rice with whole wheat bread and pasta, and brown rice.
5. Chicken. Chicken and other forms of poultry contain a high iron content and are a rich source of B vitamins. There are eight different types of B vitamins and all of them play a role in helping your body convert food (carbohydrates) into energy (glucose) within the body. Because all of the B vitamins are water soluble, meaning the body can’t store them, you should get a healthy dose of B vitamins every day through your diet or supplements.
Without enough B vitamins every day, your body can’t properly convert food into energy, which can leave you feeling drained, worsening RA fatigue. Good dietary sources of B vitamins include chicken and turkey, as well as fatty fish and leafy green vegetables.
6. Water. It may sound too simple to be true, but drinking plenty of plain water and staying hydrated is one of the best ways to fight RA fatigue. “One of the best things you can do to fight fatigue is to make sure you are well hydrated,” says Sandon. “Even at 1 to 2 percent dehydration, it starts to affect energy levels or your sense of having energy.”
Drink plenty of water and other fluids like skim milk, soy milk or 100 percent fruit juice to stay hydrated throughout the day, says Sandon. However, beware of caffeinated beverages like coffee or soda that can actually dehydrate you, worsening RA fatigue.
“Caffeine may be a way to perk up when you’re feeling run down, but that can backfire on you,” says Sandon. “If you are drinking too much, as in several cups of coffee or soda a day, then caffeine acts as a diuretic and causes you to urinate more often and lose more body water.”
Last Updated: 11/12/2014