“Good” microbes protect your health, by helping the immune system identify and ward off dangerous pathogens and inflammation. However, if they are “bad” microbes, become disrupted or if some types are more or less abundant than the others, they can have a negative effect.

In fact, there is increasing evidence suggesting that disruptions in your microbiome can cause or contribute to many chronic diseases, including rheumatoid arthritis (RA). Scientists are also wondering whether it will one day be possible to treat arthritis and other diseases by adjusting the microbiome. Many believe that someday it will.

Start Improving Your Gut Health Today

While adjusting the microbiome in your gut to treat arthritis is still just an idea, the good news is, right now you can still take steps to improve your gut health—and reduce joint swelling, stiffness and your arthritis symptoms.

How? By carefully choosing the foods you eat. That’s because your diet has a direct impact on your gut health, the strength of your immune system and the severity of your arthritic symptoms.

There are several diets that have been shown in studies to improve gut health. They are:

• Mediterranean Diet: If you have RA you can benefit from a Mediterranean diet which has been scientifically proven to be anti-inflammatory. It includes high quality oils and fats, like olive oil and avocado oil, nuts and seeds, whole grains and plenty of vegetables and fruits. Red meat should be avoided, or eaten if it is lean, a few times a month. Instead, eat more fish—especially fish high in omega-3 fatty acids such as salmon and tuna.
• Vegan Diet: Some small studies suggest a vegan diet can change the gut microbiome and improve arthritis symptoms. In a vegan diet, you do not eat any animal products—that includes meat but also eggs, dairy products and any other foods that include animal-derived ingredients.
• Vegan and Gluten-Free Diet: In another study, a small group of participants who had RA followed a gluten-free vegan diet for three months. They experienced reduced inflammation.

Finally, keep in mind that if you do decide to alter your diet significantly, you may need to take vitamin supplements, especially if you choose to go vegan. If you have questions or concerns, talk to your doctor to make sure you are getting all the vitamins and nutrients you need.

Here are some general tips you can follow to help reduce your risk of developing arthritis.

• Stay hydrated. Cartilage — the cushioning tissue in your joints — needs ample hydration in order to protect your joints adequately. Experts recommend drinking six to eight cups of water a day.
• Maintain a healthy weight. Each pound of extra weight loads several pounds of extra stress on your joints.
• Stop smoking. Smoking has been identified as a factor that causes poor immune responses in people who are genetically more likely to develop arthritis.
• Avoid high heels. High heels can cause inflammation and can put stress on the feet and knees. Instead wear high quality shoes with good support.
• Get enough vitamin D. Vitamin D is good for the bones and has been shown to lessen the progression of osteoarthritis.
• Get enough vitamin C. Studies show eating fresh fruits and vegetables that are high in vitamin C may help prevent osteoarthritis.
• Eat fish. Fish that contain omega-3 fatty acids such as salmon and trout may help reduce inflammation and help prevent arthritis.

High Risk Groups

Some groups are at higher risk for developing arthritis due to the activities they perform. This includes people who work long hours as well as young athletes. Here are some arthritis prevention tips specific to these groups.

At Work:

• When sitting, use a chair that fully supports your lower and mid-back. If you are using a computer, ensure your elbows can be positioned at a 90-degree angle to the keyboard.
• When standing, make sure that your work area is not only set up to support the work you do, but also is adjusted to your body type and height. Try using footrests so you can shift your weight from one foot to another.

Young Athletes:

• If you play contact sports, always wear protective gear and use the proper equipment.
• Play safely to avoid anterior cruciate ligament (ACL) tears in your knees. Torn ACLs can lead to osteoarthritis years or decades later.
• Listen to your body and use common sense. Don’t overdo it and never “play through” the pain.
• Build your quadriceps and hamstring muscles. This can protect your knees from injury and future arthritis.
• If a joint is painful due to play, apply ice to the area. This is usually the first step toward avoiding more serious injury and reducing the risk of future arthritis.

Finally, one of the simplest ways to prevent arthritis is through movement. So get up and move, twist and turn, stretch those arms and legs. One day, your bones and joints will thank you for it!

The fact that bones are living tissue is good news. That’s because it means you can take steps to improve your bone health — and one of the best ways to strengthen your bones is through exercise.

When you perform certain types of exercises, it causes your muscles and tendons to pull on your bones. This, in turn, stimulates the bone cells causing them to produce more
bone tissue.

Exercise can help prevent osteoporosis, a serious disease in which your bones become brittle, weak and may even break easily. Although post-menopausal women are at a higher risk for osteoporosis, anyone can develop it, so taking actions to avoid it is good for everyone.

Some of the best activities for preventing osteoporosis are weight-bearing exercises, resistance training and high-impact workouts.

While these workouts can all have a direct impact on preventing osteoporosis, workouts that focus on flexibility and balance are also good for your overall bone health. They can reduce your risk of falls and your chances of sustaining a fracture. For these reasons, make sure to include balance and flexibility exercises in your workout routine, too.

Note: When it comes to working out, always remember that moderation is key. It is possible to overexercise, and in fact cause damage to your bones and joints. If you’re not sure if an exercise is right for you, talk to your doctor. If you already have osteoporosis, do not perform high-impact workouts, and ask your doctor which workouts are safe for you.

It’s Never Too Late to Get Started

It makes good sense to combine your workouts with other healthy lifestyle choices that can help improve your bone health. Be sure to get plenty of calcium in your diet, avoid alcohol or drink in moderation, and do not use tobacco products.

Finally, remember it’s never too late to start building new healthy habits. Although it is ideal to have been practicing osteoporosis-prevention exercises throughout your life,
starting at any age can benefit you and help you maintain strong and healthy bones!

That said, no one has yet perfected a diet “cure” for arthritis. However, certain foods are known to help reduce inflammation associated with arthritis, and other symptoms, like joint stiffness.

By adding these choices—called “anti-inflammatory” foods—to your diet, and later, reducing foods that are considered “inflammatory” (more on that later) you might be pleasantly surprised to notice your joint pain and stiffness lessening.

Here are examples of foods with anti-inflammatory properties you can try adding to your diet to help improve the symptoms of your arthritis:

• Avocados
• Beets
• Berries
  • Blueberries
  • Raspberries
  • Strawberries
• Broccoli
• Celery
• Cherry Juice (tart, not sweet)
• Fatty Fish
  • Salmon
  • Tuna
• Green Leafy Vegetables
  • Box Choy
  • Collards
  • Kale
  • Spinach
  • Swiss chard
• Lentils
• Nuts
  • Almonds
  • Walnuts
• Pineapple
• Seeds
  • Flax
  • Chia

How to Get Started

If your current diet includes few or none of the foods on this list, don’t worry—it’s better anyway to make small, gradual changes to your diet, since it will be easier for your body to adapt and you’re more likely to stick with your new, healthier routine. So, instead of completely emptying your pantry and starting from scratch, gradually build a diet that can help reduce your joint pain and stiffness one step at a time.

Once you’ve discovered new foods you like, you can start eliminating any inflammation-causing foods that are still in your diet without feeling deprived—just like you did with adding new foods, do it gradually. In general, these inflammatory foods include anything that is highly processed, with additives or artificially dyed, or with a high sugar content.

Here are some other tips to help support your efforts to build a healthier, anti-inflammatory diet:

• If you have arthritis in your hands, sometimes preparing foods can be difficult, such as cutting fresh vegetables or opening a can of tuna. If this is true for you, try using precut frozen fruits and vegetables instead, and look for tuna and salmon in sealed pouches.
• If your diet changes aren’t helping you as much as you’d like, consider eliminating wheat. It’s not necessary to go all in and join the gluten-free movement, but you may have a sensitivity to wheat that is causing inflammation in your body.
• When flavoring foods, try using turmeric and ginger—both are known for their anti-inflammatory properties.
• When you’re starting out, buy a variety of fresh fruits and veggies in very small qualities and discover what you like best.

Finally, remember that while changing your diet can help bring about positive changes, when you combine an anti-inflammatory diet with other healthy lifestyle behaviors—such
as getting enough daily physical activity, sleep and following your doctor’s advice—the results will likely be even better.