hi i'm dr janine and in today's nine and nine i'm talking about rheumatoid arthritis so
my prediction is post pandemic and everything that's happened with everybody having to stay
indoors in the last couple of months at least that we're going to see an increase in autoimmune
disorders and rheumatoid arthritis is probably one of the ones that we're going to see a
lot of and this is the autoimmune component of our body attacking our own cells and certainly
with a lot of pain and inflammation in the joints and this is something that we can have
a positive impact on and doing it naturally so tip number one is having a healthy microbiome
so making sure that we have enough of those good guys the probiotics in that healthy microbiome
these are active live microflora that really help to protect against an imbalance and the
unhealthy microbiome that we can take a look at here in which we see a lot of parasites
and candida those bad organisms we don't want to see this swamp thing happening we want
to have enough of the good guys the probiotics to help to make sure that we have this proper
balance in the gut and this has a lot to do with our immunity and developing those autoimmune
disorders rheumatoid arthritis of course being one of them so finding that natural balance
is important tip number two is to eliminate sugar so as much as possible if you can decrease
your sugar intake and of course from all types of sugar so certainly the more refined types
of sugar are worse but even fruit sugar and drinking fruit juices and things that are
really sweet they can also feed those bad gut bacteria and those bad parasites and we
don't want to do that so to find this healthy balance in our microbiome we really want to
limit and cut out those sugars tip number three is having enough omega-3 fatty acids
in the diet so these are healthy fats in our diets often we have too much of the omega-6s
we don't have enough of those omega-3s and the omega-3s are anti-inflammatory so with
rheumatoid arthritis certainly being an inflammatory condition we want to make sure that we are
mitigating that inflammation and decreasing that by having enough of the omega-3 fatty
acids i have a study which shows that specifically with rheumatoid arthritis that the consumption
of the omega-3 fatty acids was found to significantly improve eight disease activity related markers
especially inflammation and leukotriene b4 was reduced so this is really important in
terms of that inflammatory response and that connection with the immune system when we're
talking about those omega-3s and specifically rheumatoid arthritis tip number four is to
get enough sleep so sleep has a lot to do with the regenerative programming of our organs
and to make sure that we are getting into that proper circadian rhythm and we're talking
about autoimmunity we're talking about inflammation our body detoxifies when we're sleeping our
body relaxes when we're sleeping so it's really important to get that restful night's sleep
and that'll go a long way for treating that inflammation and of course doing it naturally
so tip number five is getting enough sunshine so we know that sunshine gives us natural
vitamin d and it's vitamin d3 that we need and often we can't get enough of that natural
sunlight exposure i know that we use our sunscreens and we cover up and depending on where you
live in the world so this is really important that you're getting that d3 d3 has an anti-inflammatory
effect so really important for rheumatoid arthritis so if you're not getting that natural
exposure and you're wanting to protect your skin it really does need to be supplemented
so always make sure that you're taking vitamin d3 that's the best absorbed form of vitamin
d tip number six is turmeric and turmeric has an active component called curcumin and
in the study so randomized double-blind placebo-controlled so you know three-arm parallel group studies
so the gold standard of studies has shown that curcumin with the turmeric matrix acts
as an analgesic and a natural anti-inflammatory agent especially in managing rna so rheumatoid
arthritis so you know mainstream medicine is recognizing the fact that these potent
herbal medicines especially that curcumin so you always want to be looking for 95 curcuminoids
to be able to have that positive impact especially for that inflammation tip number seven is
deep breathing exercises so deep breathing really helps to get the diaphragm going helps
with the anti-inflammatory effect helps to relieve stress in the body and something called
the breath of fire is really important it can actually increase your internal energy
and that your temperature as well which is fantastic so i know people that practice cold
therapy and cold exposure if you've seen wim hof you know that the deep breathing whether
it's wim hof breathing or the breath of fire from yoga is a fantastic way to offset and
get rid of some of those toxins but also to help to alkalinize the body so this is fantastic
i hope that you try it we're going to have a future video on this breathing technique
tip number eight is exercise so exercise but doing it in a specific way so i know that
if you're suffering with pain and inflammation whether it is rheumatoid arthritis or any
other type of pain of inflammation in the body something that is hard to do is to exercise
and to get the positive aspects and benefits from exercise when you're in pain so there's
something called katsu or blood restricted flow training so when you're restricting blood
flow in a specific way what it helps to do is to improve muscle strength and mass and
even the function of the muscles when you're restricting that blood flow in the right way
and really has have has had a positive impact on patients with rheumatoid arthritis so something
to really look into so i promise that we're going to have future episodes on the blood
restrictive flow training and one of the studies has shown that it has been effective in improving
the muscle strength and the muscle mass specifically in people who have rheumatoid arthritis so
that's really promising basically what you do is you strap up so if you're working your
upper arms you're strapping up and restricting not fully but partially restricting that blood
flow in the upper arms you can also do it at the tops of the legs when you're training
your legs and you can do this for cardio as well so i put on my straps when i'm riding
the bike and you leave them on for about 20 minutes and you're restricting that blood
flow but you really do get that extra pump in the muscles so if you're if you've got
pain and you have difficulty exercises you can work out for a less amount of time and
with less resistance so you don't need as heavy weights to get the same kind of impacts
when you're doing this type of exercise tip number nine is the dr j9 truth so if you have
any unresolved anger so when we think of anger we think of inflammation and an inflamed joint
is angry it's inflamed and this can be very paralyzing so when we're talking about mind-body
spirit connection and the manifestation of diseases specifically with rheumatoid arthritis
it could have a lot to do with harbored anger so do something positive do something healthy
to help to eliminate that anger so whether that's exercise whether that's the yoga deep
breathing whatever you can do to help to healthfully get that anger out of your body then maybe
your joints don't have to have that inflammatory effect so thanks for joining me today i'm
dr janine dr janine that was my dr j9 truth and my top tips my nine and nine all about
rheumatoid arthritis be sure to take good care of your health and to do it naturally
you