Lifestyle and Rheumatoid Arthritis

5 Lifestyle Tips to Help You Take Control of Your Rheumatoid Arthritis

Pain, stiffness, fatigue — common symptoms of rheumatoid arthritis that can make even simple things like getting dressed, getting out of bed, or going to work feel overwhelming. Maybe you’ve tried everything, but nothing really works — and now you feel stuck.

Today, there are highly effective medications for rheumatoid artritis available, but they don’t always do enough and may cause side effects. And you might be wondering: Is there something I can do myself — and maybe even reduce my medication use?

Good news: our Plants for Joints study shows that lifestyle really matters and works! A healthy lifestyle can help reduce inflammation, pain, and fatigue — and many participants were able to use less medication.

Here are 5 proven lifestyle tips you can start applying today!

1. Eat unprocessed and plant-based foods

A diet rich in vegetables, fruits, legumes, whole grains, and healthy fats helps fight inflammation — which plays a major role in rheumatoid arthritis. Plus, this kind of diet also lowers your risk of cardiovascular disease, which is higher in people with rheumatoid arthritis.

In our study, participants already saw improvements in disease activity after just 8 weeks — and those improvements lasted for up to 2 years. After one year, 50% of participants reduced or even stopped their medication, with an average dose reduction of 62%!

2. Reach a healthy weight

Excess weight increases the risk of developing rheumatoid arthritis and can worsen symptoms, especially due to inflammation caused by belly fat. A plant-based diet makes healthy weight loss easier thanks to high fiber content (which helps you feel full) and low energy density as shown in the figure below (fewer calories per volume). Participants in our study lost weight naturally by eating this way.

3. Move regularly — and know your limits

Regular movement helps reduce pain, stiffness, and inflammation. But when you’re dealing with painful joints and fatigue, exercise can feel like a challenge. Start slowly, combine cardio with strength training, and listen to your body.

Are you pushing too hard and totally wiped out the next day? Then scale back. Or are you holding back out of fear? Don’t worry — movement doesn’t damage your joints, it helps! Focus on what you can do, and build it up gradually.

4. Quit smoking

Smoking significantly increases your risk of developing rheumatoid arthritis and makes symptoms worse. Quitting isn’t easy, but your doctor can help you get the support you need. Every step toward quitting improves your health.

5. Prioritize rest and recovery

Stress has a powerful effect on your immune system and can make inflammation worse. People with chronic stress have a higher risk of developing autoimmune diseases like rheumatoid arthritis — a reminder of just how important rest is.

We also know that people with rheumatoid arthritis often have an imbalance between the “active” and “rest” states of the nervous system (sympathetic vs. parasympathetic). By building regular relaxation into your day, you activate your rest state — which supports your immune system and helps keep inflammation down. Take breaks, get enough sleep, and make room for mental calm. Think: walks, breathing exercises, or simply doing nothing.

Lifestyle does make a difference

Small changes can lead to big improvements: less pain and stiffness, less fatigue, and more energy for the things you love — like playing with your (grand)children or picking up a favorite sport.

And you don’t have to do it alone. Our Plants for Health program guides you step by step through a healthier lifestyle, based on science — not quick fixes, but lasting results. Learn more about Plants for Health here.