- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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March 16, 2013
Does diet have a role in rheumatoid arthritis?
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
In rheumatoid arthritis, inflammatory and immune reactions target joints (and in some cases body organs) causing swelling, pain and deformity. An estimated 1.5 million Americans have this condition.
Emerging research seems to indicate a link between diet and inflammation. Although the exact mechanisms are still unclear, some foods seem to offer protection against inflammation. Even though studies are still underway, here are some tips that might help:
- Eat fish and other foods that contain omega-3 fats. Omega-3 fats play a role in modifying the inflammatory process and regulation of pain. Salmon, tuna, trout, mackerel and herring are high in these fats. Vegetable sources include soy foods (tofu, soy-based milk, yogurt or cheese, and edamame). Walnuts, pecans and ground flaxseed are good sources too. Although extra-virgin olive oil doesn't contain omega-3s, it does have some anti-inflammatory properties.
- Eat more foods rich in antioxidants. Oxidation is a natural process associated with inflammatory arthritis that leads to cell and tissue damage. Antioxidants such as vitamins C, E, carotene, lycopene and flavonoids slow down this process. Colorful vegetables and fruits are rich in antioxidants: leafy greens including spinach and kale, beets, blueberries and cranberries. Beans, nuts, green tea, red wine, dark chocolate, and certain spices such as cinnamon, ginger and turmeric are also rich in antioxidants.
- Ask your doctor about supplements. Omega-3 fish oil supplements has been shown to improve pain, tenderness and stiffness related to rheumatoid arthritis. Research suggests that about 2.7 grams a day is needed. More studies are needed to determine if supplemental forms of vitamin of C, E and other antioxidants have any affect. At this time food sources (listed above) are preferred. However, before starting any supplement — including herbal remedies — talk with your doctor.
Does a healthy diet based on plenty of plant foods, healthy fats and that includes several fish times a week sound familiar? This healthy eating pattern has long been recommended for reducing the risk for heart disease, high blood pressure and diabetes, and preventing unwanted pounds. So what do you have to lose? Give it a try if you have rheumatoid arthritis — it might just help ease your symptoms.
- Jennifer
8 comments posted
May 13, 2013 12:04 p.m.
can i have at least this comment left up you keep taking down all my other ones. you people know you dont have to diet to lose weight. you just have to eat less. and exersize
- josh
May 1, 2013 2:34 p.m.
Interesting article, it makes sense that diet can play a huge role in how you feel. The reality though is by the time we purchase our food from the supermarket it has little to no nutritional value. Still its worth a try to see if certain foods trigger or help alleviate symptoms of arthritis.
- Isabel
April 13, 2013 9:21 p.m.
I understand that genetically modified foods , GM and genetically modified organisms, GMO are very controversial subjects, but I'm disappointed that the Mayo Clinic is not doing more research about these and their impact on the human body. Of course, if the research is going to be biased and funded by those with a conflict of interest, I'd rather see no answers than propaganda. However, I do remain hopeful that the Mayo Clinic may establish itself as a leading representative in swaying leaders towards the necessity of labeling foods as GM and GMO in order that consumers can make an informed decision and decide for themselves what impact, if any, these foods make upon their health. In my minimal research regarding GM and GMO foods, I have already viewed several opinions that eating organic foods and foods specifically known to not be GMO and GM have tremendously relieved their arthritis symptoms. Most of these opinions came from people whom received this recommendation from their physician. This information should be public knowledge and not just given by physicians. Thank You for all that you do for human health. I hope to continue to use your information as a valuable and trusted health resource. I hope to see something on your website soon regarding GM and GMO that we are ingesting.
- Angela
April 11, 2013 4:28 p.m.
I found reducing sugar in my diet has helped. Since taking EsterC, 1000mg with zinc 4mg and calcium, 120mg I have considerably reduced pain. Keep moving and get enough sleep!
- Pam
April 11, 2013 1:06 p.m.
Thank you for the great information re: The Role of Diet in R.A. - but my head is truly spinning trying to create a healthy dietary regime :( Coming from a relatively healthy body in all Systems,,,Within the last 4 years I have developed Diabetes 2, Hypertension & High Cholesterol, Rheumatoid Arthritis, Chronic Kidney Disease-Stage 3, Spinal Bone Density Scan just recently showed extreme Osteoporosis, and to put the 'healthy cherry' on top of everything (at some point one must seek humor from all these surprises), now at age 63 I have been diagnosed with ADD! I have always endured G.A.D. and 23 yrs. of Hypothyroidism - but coped well enough to obtain 2 more University Degrees 12 years ago! My head is spinning primarily from wondering why my body is trying to kill itself - but the pain from the R.A. is the most troublesome! Now after 12 yrs. of daily kayaking, I am seeking ANY HEALTHY foods that DON'T AGGRAVATE ALL THESE CONDITIONS...*sigh*. Yes, I have medications for all mentioned above, but if my Arthritic pain is so severe - I am truly at a loss to discover what foods and drinks (other than water) are left to at least stabilize the existing conditions. Primarily - with the R.A. pain - is there anything (healthy foods) that you could recommend?? I do so wish to not digress any further than the current physical status, but is there any FOOD that is safe for me that doesn't conflict with my other conditions - I live in hope! suggestions PLEASE?
- Ursula
March 28, 2013 9:26 a.m.
Rheumatiod Arthritis is often an indication of a sulphur deficiency in the body or inability to process sulphur or the sulfur-containing amino acids cysteine and methionine. Supplementing with high doses of MSM can stop the pain and slow the destruction of cartilage. "sufficient dietary sources are readily available in onions, garlic and cruciferous vegetables and in protein-containing foods, including nuts, seeds, milk and eggs (whites and yolks).[5] The claims for the need for sulfur supplementation originate with Robert Herschler, a biochemist who patented "Dietary and pharmaceutical uses of methylsulfonylmethane and compositions comprising it" in 1982; he claimed that MSM was useful in stress, mucous-membrane inflammation, allergies and gastrointestinal conditions.[6] Wikipedia I have seen MSM put RA into remission.
- Anita
March 27, 2013 4:09 p.m.
I was using Accent (MSG) in all my food when I developed painful joints. After reading a book by Dr. Dong on Arthritis, who advised not using food with any additives but he mentioned MSG particularly, I quit the MSG and soon I had very little pain. I also quit nightshade plants and for 15 years had little or no pain.
- Mary
March 26, 2013 2:04 p.m.
Although this is a great recommendation, it MUST be noted to watch out for the major pesticides and GMO foods. I was diagnosed with RA at 30, after living those 30 years of low animal fat & plenty of fruits & vegetables (which started with my parents taking the time to make me eat well, it carried into my adulthood). No family history of any auto-immune diseases, all my doctors (yes, all) have pointed to environmental reasons. Along with the pollution we breathe, we MUST pay attention to the pollution we eat.
- Marie
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