If you're dealing with rheumatoid arthritis, you know how frustrating it can be to manage chronic pain and inflammation. While medications prescribed by doctors are helpful, there's more you can do to take control of your health from home. I'm Dr. Chandu Dasari, and I’ve helped thousands of patients resolve their immune inflammation using my Mind Gut Immunity Method, which addresses rheumatoid arthritis at its core. Today, I’m sharing three natural home remedies that you can start right away to begin reversing inflammation and reducing your symptoms.

1. Prioritize Restorative Sleep

One of the most overlooked remedies for managing rheumatoid arthritis is sleep. Did you know that sleep disturbances can cause inflammation? Research shows that poor sleep quality triggers elevated cortisol levels and inflammatory markers like tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6). For people with rheumatoid arthritis, prioritizing restorative sleep is crucial.

Restorative sleep consists of two main parts: deep sleep, which promotes tissue growth and healing, and REM sleep, essential for learning and memory. Together, these components account for 40% of the sleep cycle. When you're not getting enough restorative sleep, your immune system becomes compromised, exacerbating inflammation.

Tips for Better Sleep:

• Aim for 7-9 hours of sleep per night.
• Avoid caffeine and stimulants in the late afternoon and evening.
• If possible, incorporate naps into your day.
• Create a sleep-friendly environment by keeping your room dark and cool.
• Be mindful of alcohol consumption, as it can disrupt REM sleep.

Prioritizing sleep helps your body heal and manage inflammation, which can improve rheumatoid arthritis symptoms in the long term.

2. Engage in Regular Exercise

Exercise is one of the most effective ways to reduce inflammation naturally. Many people with rheumatoid arthritis struggle to stay active because of joint pain and fatigue, but the right type of exercise can make a significant difference in how you feel. When you engage in regular physical activity, you decrease inflammation, improve digestion, and sleep better.

For those with rheumatoid arthritis, I recommend focusing on large muscle groups through resistance training and low-impact exercises. High-Intensity Interval Training (HIIT) and weight training can be effective when done carefully. Aim for:

• Strength Training: Work large muscle groups twice weekly with exercises like squats, shoulder presses, and lat pulldowns.
• Low-Impact Cardio: Incorporate 10-20 minutes of low-impact cardio daily, such as swimming, biking, or walking, to help with joint mobility without causing injury.
• HIIT: For those capable, HIIT two to three times a week is a great way to boost metabolism and reduce inflammation.

Exercise improves not just your physical health but your mental well-being, as it reduces stress and anxiety while promoting overall balance in the body.

3. Manage Stress Effectively

Stress is one of the most significant contributors to inflammation in the body, and for individuals with rheumatoid arthritis, managing stress effectively can dramatically improve symptoms. Chronic stress triggers the body’s fight-or-flight response, elevating cortisol levels and impacting sleep, digestion, and immune function.

Managing stress doesn't have to be complicated. Here are some practical tips:

• Set Boundaries: It’s important to prioritize your health over external obligations. Setting clear boundaries with loved ones and coworkers can reduce your stress levels.
• Meal Planning and Time Management: Simple changes like planning your meals in advance and using a calendar to manage your time can help you feel more in control of your life.
• Letting Go of Unnecessary Commitments: It’s okay to say no to things that are taking a toll on your health. Sometimes, the best way to manage stress is by cutting back on non-essential obligations.

Effective stress management plays a pivotal role in reducing inflammation and promoting healing from rheumatoid arthritis.

Taking Control of Your Health

By focusing on restorative sleep, regular exercise, and managing stress, you can significantly reduce the inflammation associated with rheumatoid arthritis and take control of your health. These strategies work hand-in-hand to support your body's natural healing processes and are essential components of holistic treatment.

For personalized guidance and support, schedule a discovery call with Dr. Chanu Dasari at MGI Clinics. Our Case Studies page features stories of patients who have successfully managed their conditions through the Mind-Gut-Immunity Method. 

Start Your Journey to Better Health Today

Discover the transformative power of the Mind-Gut-Immunity Method! Over the past decade, Dr. Dasari has helped countless clients reduce inflammation and find relief from autoimmune issues, often in just 3-6 weeks. Now, you can start your journey to better health with our free training. Click the link below, choose your condition, and learn how our proven approach can help you feel better fast.

About the Author

Dr. Chanu Dasari, a distinguished clinician with a career spanning renowned institutions like Vanderbilt University, Oxford University, and the University of California, has made significant contributions to medical research and practice. His work, published in top peer-reviewed scientific journals and adopted by the US Department of Health, highlights his commitment to advancing healthcare. Dr. Dasari is board-certified by the American Board of Medical Specialties and the American College of Surgeons, with a specialization in hernia repair, gallbladder removal, cysts, digestive disease, and cancer. As the founder of the Mind-Gut-Immunity Clinic, he draws from personal experience with autoimmune and digestive dysfunction to lead a team dedicated to patient-centered care using evidence-based protocols.

‍