What I’m doing to Manage my RA (Naturally + Medically)

When I was diagnosed with seronegative rheumatoid arthritis, I had two immediate reactions:

1. Grief

2. Full-blown research mode

Full-blown research mode.

If you know me, you know which one lasted longer. 😊

While there’s no cure for RA, there is management. After my short grief period, I decided to tackle this the only way I know how — intentionally, strategically, and to stay as strong and healthy as possible for the rest of my life.

Here’s what that looks like for me.

1. Medication (Because Ignoring It Isn’t an Option)

Let’s be clear: I am not anti-medicine. I’m just very intentional about what goes into my body, and want to understand and know any potential side effects.

RA is progressive. Untreated inflammation can cause permanent joint and bone damage, and I’m not willing to let that happen.

I’m currently on:

• Low-dose prednisone (short-term bridge to aid with pain)

• Disease-modifying medication (DMARD)

I get labs drawn every other month to monitor liver function and other markers. So far, everything looks good — muscle fibers strong, and a recent DEXA scan showed excellent bone density with no signs of osteopenia or osteoporosis.

Do I love taking meds? No.

Do I respect what they’re doing to protect my joints? Absolutely.

A bowl full of fresh tomatoes, purple onion, and cucumbers tossed in a light EVOO vinaigrette.

2. Anti-Inflammatory Nutrition

Food isn’t a cure, but it absolutely influences inflammation. And there are multiple studies and meta-analyses that show that a Mediterranean-style diet consistently helps people with RA. It can lower disease activity, reduce swollen and tender joints, shorten morning stiffness, and improve overall well-being.

Things I’ve reduced significantly:

• Refined sugar (don’t purposefully eat sugar, but I am even more in-tune to anything with sugar)

• Ultra-processed foods (didn’t eat any way, or very rarely, just pay closer attention overall)

• Excess seed oils (canola, sunflower, soybean, corn, safflower, etc.)

• Excessive alcohol

Things I focus on, which provide antioxidants, polyphenols, and healthy fats to help calm systemic inflammation and support gut health (which plays a bigger role in RA than many people realize):

• High-quality protein

• Omega-3 rich foods

• Leafy greens

• Berries + nuts

• Legumes

• Extra virgin olive and avocado oil

• Garlic + turmeric + ginger + black pepper

It’s not about perfection — it’s about consistent, realistic swaps that add up.

My daily supplements.

3. Supplements I Take Daily

I am NOT a doctor (obviously), and this is NOT medical advice (always consult your doctor as I have)— I’m just sharing what this slightly obsessed, controlling midlife woman is currently doing.

In addition to my RA medication, these are the supplements I take every single day. I’ve basically turned my kitchen counter into a mini pharmacy, but at least it’s a well-organized one:

• Sports Research Omega-3 Fish Oil – good for brain and joints (Amazon: https://amzn.to/4tbqP5v)

• Methyl B-12 - helps with energy

• Vitamin K2+D3 (Bronson’s) – helps keep bones happy (Amazon: https://amzn.to/4rVIkW5)

• BIOptimizers Magnesium Breakthrough - 7 forms of magnesium because yes, I’m extra and it helps with bone health (Amazon: https://amzn.to/40N2W86)

• Chelated Zinc (50 mg) – provides immune support

• Red Yeast Rice + CoQ10 – recommended by Ways2Well for heart health by lowering LDL cholesterol (Amazon: https://amzn.to/4uPZTJV)

• Vital Proteins Collagen Peptides – put in my coffee cuz I’m fancy

• Creatine – helps support muscle and bone strength and I put in my coffee

• Organic Milk Thistle – helps provide liver support, which my liver really needs with the RA meds

• FiberWell Fiber – helps keep things moving, if you get my drift…

• Qunol Liquid Turmeric 1000mg - one glorious shot a day for healthy joint support (I typically get mine at Costco, but here is the same on Amazon: https://amzn.to/4svGWed)

• Celtic Sea Salt – helps improve hydration and electrolyte balance, and I eat a pinch of it every day (Amazon: https://amzn.to/4dHTDxL)

I started taking Red Yeast Rice and Milk Thistle last fall per the recommendation of Ways2Well, and the Qunol Turmeric after being diagnosed. The others I’ve taken daily for years like a Type-A wellness goblin (maybe a new nickname for me, lol). I try not to miss a day and even pre-portion them into daily bags so I don’t miss a while on trips and vacations.

4. Walking (Still My Therapy) and Strength Training (Modified, Not Abandoned)

I’m back to walking 3+ miles a day in my weighted vest at a brisk pace. It took about a month to get there without achy knees, but I did it. My hands and fingers still swell during walks, but it’s improving.

The view on my daily walk along the trail around our neighborhood lake never gets old.

I’ve also returned to (mild) strength training — starting with 5 lb dumbbells and now up to 10–12 lbs. Winning!

I’ve also incorporated a vibrating plate to help with lymphatic drainage for my joints. I hop on it at least 20 minutes a day, and no matter how “trendy” it is, I have to admit it has made a difference.  I know there are a ton out there, this is the one I have and use:

I walk and train for:

• Joint stability

• Muscle retention

• Bone health

• Longevity

• Independence

The biggest lesson? Listening to my body. Some days I go slower. Some days I add extra recovery or just rest and don’t do anything to give my joints a break. That’s not quitting — that’s being smart.

Movement keeps my joints lubricated and my mind steady. As I said above, it’s all intentional and strategic.

5. Stress Reduction & Better Sleep (Non-Negotiable Now)

Stress and autoimmune disease are tightly connected — they basically fuel each other in a vicious little cycle.

Chronic stress ramps up inflammation, which can worsen RA symptoms, and then the symptoms themselves create more stress. It’s a loop I got tired of feeding, so I’m (albeit slowly) learning to become more protective of my peace:

So now:

• I prioritize sleep like it’s medicine (because it kind of is)

• I say “no” more often

• I build breathing room into my schedule to do things that make me relax (like meal prepping 😊)

• I no longer apologize for resting

This one is surprisingly hard for me (apparently, I am a professional over-doer), but it’s making a noticeable difference in my energy, pain levels, and overall mood.

What I’ve Learned So Far

You can do everything “right” and still get diagnosed with RA.

That doesn’t mean my “hippy” lifestyle has been pointless. It simply means that it likely prepared my body to handle this better than it would have otherwise. And for that I’m grateful. 😊

I’m still fighting. I’m still learning. And I’m committed to showing up for myself every single day — with intention, with grace, and with a little humor when I need it.

If you’re navigating RA, an autoimmune condition, or just trying to feel better in midlife, I’d love to hear what’s working for you. Drop a comment below — we’re all figuring this out together.

Hippy Crap Anti-Inflammatory Grocery List

Eating in a way that supports your body doesn’t have to be complicated. This Hippy Crap Anti-Inflammatory Grocery List is a simple guide to the everyday foods I keep stocked in my kitchen that make it easier for me to cook balanced, nourishing meals that support overall wellness.

Whether you’re trying to eat healthier, support joint health, or just simplify your weekly grocery shopping, this list helps take the guesswork out of what to buy.

Hippy Crap Anti-Inflammatory Grocery List.pdf

Download PDF • 75KB

Affiliate Disclosure:

Some of the links are affiliate links, which means I may earn a small commission at no additional cost to you if you purchase through them. I only share products I personally use and love, and that truly make meal planning and cooking easier in our home. Thank you for supporting my content!