Evidence Based Tips to Reduce Inflammation in Rheumatoid Arthritis

In this episode, Melissa Schenkman, MPH, MSJ, Founder of YMyHealth,  and Dr. Diana Girnita  discuss a real-life roadmap for people with chronic illnesses like Rheumatoid arthritis (RA). They are also discussing Dr. Girnita's new book “Thriving with Rheumatoid Arthritis” and the science behind lifestyle medicine: how the gut microbiome communicates with your immune system, why fiber and short-chain fatty acids matter, and how sugar, salt, and even certain vegetables can influence inflammation in sensitive people. We also cover conditions that can mimic Rheumatoid arthritis (RA), like celiac disease, and why “Dr. Google” can increase fear instead of clarity.If you want practical, evidence-based steps—without the overwhelm—this conversation will leave you feeling informed, empowered, and hopeful.Key points discussed in the episodeWhy Dr. Girnita wrote “Thriving with Rheumatoid Arthritis” after ~20 years in practice: moving from purely textbook science to patient-centered insights, patterns, and real-world outcomesThe core message: thriving vs. surviving: RA is a chronic condition, but it doesn’t have to define your life or identityPatients are different: response to treatment and lifestyle changes varies widely—personalization mattersGut microbiome + immune system connection: the gut contains trillions of bacteria; a large portion of the immune system sits near the gut lining, so gut signals can drive systemic inflammationFiber as an anti-inflammatory tool: fiber supports beneficial gut bacteria and leads to the production of short-chain fatty acids (SCFAs) that help “calm” immune overreactivityWhat SCFAs do (in plain language): they act like immune messengers that reduce overactivation and may lower systemic inflammationSugar and inflammation: excess added sugar can increase pro-inflammatory pathways and may shift gut bacteria toward patterns associated with more inflammationSalt and immune activation: high salt intake may push immune cells toward a more pro-inflammatory state; practical advice includes removing the salt shaker and using spices (garlic, turmeric, rosemary, thyme) insteadNightshade vegetables: in some people (not everyone), foods like tomatoes/eggplant/peppers may worsen symptomsCeliac disease can mimic RA: joint pain and small-joint symptoms can resemble RAViruses as potential triggers: EBV (mono) and COVID were discussed as possible immune triggers in genetically predisposed people The “Dr. Google” warning: online information can mislead, catastrophize, and amplify fear—use curated, reputable medical sources and avoid absorbing others’ worst-case experiences as your future.Bigger takeaway: genetics load the gun, but lifestyle pulls (or doesn’t pull) the trigger—food, sleep, stress, and movement can meaningfully influence inflammation and symptom controlWebsite https://www.ymyhealth.com/Podcast episode also published here:  https://share.transistor.fm/s/3fad1b02Support the showMore info about Dr. Diana Girnita, MD PhDWebsite: https://rheumatologistoncall.com/Email: [email protected]: https://www.youtube.com/@rheumatologistoncallLinkedIn: https://www.linkedin.com/in/diana-girnita-md-phd-07b57810/Instagram: https://www.instagram.com/rheumatologistoncall/Facebook Page: https://www.facebook.com/RheumatologistOncall/Facebook Group: https://www.facebook.com/groups/3685130571554200