Wellness Pillars Overview - RA Management Guide
💡 Struggling with RA? The free BeingWell app helps you build daily habits proven to reduce inflammation and improve focus.
Applying key lifestyle habits can help you better manage rheumatoid arthritis and fight off inflammation. This guide highlights the most impactful changes and shows you how to make them simple, repeatable routines. The first four—nutrition, hydration, sleep, and exercise—are the most critical.
- Nutrition: build an anti-inflammatory plate with vegetables, lean proteins, and whole foods while identifying triggers to limit.
- Hydration: aim for ~100 oz/day (or ~0.5–0.67 oz per lb), start with a morning water routine, then sip steadily.
- Sleep: keep a consistent schedule and calming wind-down so your body can fully recover overnight.
- Exercise: gentle stretching and low-impact strength; start small and progress gradually to support joints and reduce flares.
Create your RA wellness plan today
Daily coaching on diet, hydration, sleep & movement—built for RA.
8 Pillars at a Glance
💡 Important Note
Start with the MOST IMPORTANT pillars first: Nutrition, Hydration, and Sleep. These three form the foundation of your RA management. The other pillars can be added gradually as you build your routine. Remember, you didn't develop RA overnight, and building these habits takes time - be patient with yourself.
🥗 1. Nutrition - The Foundation
Nutrition is one of the fastest ways to influence RA because what you eat can nudge your immune system toward or away from inflammation. Ultra-processed and fried foods, refined starches, and added sugars—and for some people, gluten or dairy—can ramp up inflammatory signals and trigger flares. In contrast, an anti-inflammatory pattern built around colorful vegetables and fruit, fiber-rich whole grains, beans, and lentils, lean proteins (fish, poultry, tofu/tempeh), and omega-3s (salmon, sardines, flax, chia, walnuts) helps quiet inflammation with antioxidants, fiber, and healthy fats. Start changes gradually—begin with an anti-inflammatory breakfast for a couple of weeks, then build from there. If you reduce or avoid dairy, talk with your clinician about a calcium supplement with vitamin D.
✅ Foods to Focus On:
*Choose certified gluten-free oats if gluten sensitive.
❌ Foods to Avoid:
🍽️ Simple meal ideas
- Overnight oats* with chia, berries, almonds
- Green smoothie (spinach, berries, flax, fortified almond milk)
- Veggie scramble (eggs or tofu) + avocado
- GF avocado toast + smoked salmon
*Use certified gluten-free oats if needed.
- Big salad: leafy greens, chickpeas, veggies, olive oil + lemon
- Quinoa bowl with roasted veg + chicken or tofu
- Lentil soup with a side salad
- Lettuce-wrap turkey, hummus, crunchy veg
- Baked salmon, quinoa, steamed broccoli
- Tofu/tempeh stir-fry + mixed veg + brown rice
- Turkey or bean chili over cauliflower rice
- Zucchini noodles with pesto + grilled chicken
Start gradually: nail an anti-inflammatory breakfast for a couple of weeks, then layer on lunch and dinner.
Want to track sleep & hydration with reminders? Sign up here.
💧 2. Hydration - The Essential
Hydration helps cushion and lubricate joints (synovial fluid is mostly water), supports nutrient delivery and waste removal, and can reduce perceived pain and fatigue. Even mild dehydration may concentrate inflammatory signals and make flares feel worse. A simple rule of thumb is to drink about 0.5–0.67 ounces of water per pound of body weight per day (many adults land around ~100 oz/day). Personalize your target for activity, climate, pregnancy, or medications with your clinician.
Rule of thumb: ~0.5–0.67 oz per lb body weight. Adjust with your clinician.
💡 Strategies to stay hydrated throughout the day
- Start your day with 3–4 big glasses of water.
- Carry a 32 oz bottle and set a refill target (e.g., three refills).
- Set timers every 60–90 minutes or pair sips with routines (meetings, email checks).
- Add variety: unsweetened herbal tea, lemon, or low/no-sugar electrolytes.
- Avoid large amounts 2–3 hours before bed to protect sleep.
😴 3. Sleep - The Recovery Pillar
Sleep is your body's nightly anti-inflammatory reset. Poor or fragmented sleep can heighten pain sensitivity and increase inflammatory signaling, making RA flares feel worse; consistent, deeper sleep helps regulate immune activity, restore tissues, and improve next-day energy. Aim for 7–9 hours nightly on a steady schedule; if nights run short, a brief 20–30-minute daytime nap can help without disrupting rhythm.
🛏️ Strategies for better sleep
- Wind-down 60–90 min: dim lights, gentle stretching, breathing, or a warm shower.
- Protect the window: no caffeine after midday, limit alcohol, avoid heavy meals within 3 hours of bed, and reduce fluids 2–3 hours before lights-out.
- Optimize the room: cool (65–68°F / 18–20°C), dark, quiet/white noise; supportive pillows or splints if prescribed.
- Strengthen your clock: get 10–20 minutes of morning light and light daytime movement; avoid intense late-night workouts.
- Screen break: park devices and stop scrolling 60 minutes before bed.
- Pain plan: take meds as directed; use heat/cold packs before bed as advised; persistent insomnia? ask about CBT-I.
🧘 4. Stretching & Exercise - The Movement Pillar
Stretching and gentle strength work increase blood flow to muscles and around joints, circulate synovial fluid, ease stiffness, and can help calm inflammation. They also lift mood and reduce stress, which supports consistency and makes day-to-day symptoms more manageable. Start small and build: begin with 1 easy repetition of each stretch for a few days, then add reps gradually; when comfortable, add 1 repetition of each strength exercise and progress slowly. Choose low-impact, controlled movements (weight machines and resistance bands), and avoid running, jumping, or any activity that aggravates your symptoms—especially during a flare.
🗓️ 8-week no-impact plan (simple)
Weeks 1–2 • Foundation
- Daily stretch (5–8 min): Perform chin tucks, scapular squeezes, and gentle neck, wrist, hip, and hamstring stretches for 1–2 slow reps each.
- Strength (2×/wk): Do 1 controlled rep each of band row, chest press, and glute bridge.
- Walk: Walk at an easy pace for 10–15 minutes on most days.
Weeks 3–4 • Build
- Daily stretch (8–10 min): Repeat the same routine for 2–3 controlled reps per move.
- Strength (3×/wk): Perform row, chest press, glute bridge, sit-to-stand, and band biceps curl / triceps extension for 2 sets of 6–8 each.
- Cardio: Walk or cycle for 15–20 minutes.
Weeks 5–6 • Progress
- Stretch: Hold each stretch for 20–30 seconds, and add calf raises and side-steps with a band.
- Strength (3×/wk): Move to 2 sets of 8–10 and add a bench plank for 10–20 seconds.
- Cardio: Move for 20 minutes at an easy pace; optionally add five rounds of 1 minute easy / 30 seconds brisk.
Weeks 7–8 • Solidify
- Strength (3×/wk): Train with row, press, glute bridges, and sit-to-stand for 3 sets of 8–12; continue biceps and triceps work.
- Balance: Practice a tandem stand for 30–60 seconds on each side.
- Stretch & cardio: Keep a short daily stretch and walk or bike for 20–25 minutes.
- Optional deload: If you feel sore or fatigued, reduce total sets by about 30–40% for one week.
Avoid impact: no running or jumping. Favor weight machines & bands; stop any move that spikes pain.
📺 Recommended Resources:
Check out these YouTube channels for exercises and stretches:
Search YouTube for "stretching and exercise with resistance bands" for more examples.
🧠 5. Meditation & Journaling - The Mindfulness Pillar
Meditation and journaling work together to lower stress hormones, improve focus and sleep, and help you notice patterns that may precede flares. A few minutes most days can create a calmer baseline, making it easier to stick to treatment and lifestyle changes. Below are simple options and step-by-step ways to start.
🧘 Meditation: options & steps
- Breath focus (great starter): Sit comfortably, set a 5–10 minute timer, and breathe through the nose. Count or follow the breath; when your mind wanders, gently return to the next inhale.
- Box breathing (4-4-4-4): Inhale 4, hold 4, exhale 4, hold 4; repeat for 2–5 minutes to downshift stress quickly.
- Body scan: Move attention slowly from head to toe, relaxing each area for 5–10 minutes.
- Mindful walking: Walk slowly for 5–10 minutes, noticing feet, legs, and surroundings without judgment.
- How to practice: Choose a consistent time, silence notifications, sit or lie comfortably, and start small. Add a minute every few days. If pain distracts you, acknowledge it kindly and return to the anchor (breath, steps, or scan).
Tip: consistency beats duration. Even 3–5 minutes daily helps.
📓 Journaling: options & steps
- Gratitude journal: Write three specific things you appreciated today and why each mattered. This shifts attention away from pain and supports resilience.
- CBT "thought record": 1) Note the situation; 2) Write the automatic thought and feeling (0–10 intensity); 3) List evidence for and against the thought; 4) Draft a balanced alternative; 5) Re-rate intensity. This reduces catastrophizing.
- Wellness log: Track sleep, stress, food, movement, and symptoms. Look for patterns that might trigger or ease flares.
- How to practice: Keep a small notebook or phone note by the bed. Set a 5-minute timer after brushing teeth or with morning coffee. Keep it short so it's repeatable.
Tip: if writing is hard on the hands, use phone dictation or a simple voice note.
💬 6. Community - The Support Network
Community is a powerful buffer against RA flares because regular connection lowers stress, improves mood, and helps you stick to your plan—while isolation and high stress can make inflammation feel worse. While they may not truly understand what you're going through - your friends or family will listen to you, support you, and check in on you. Expressing your emotions, spending time with and just having fun is critical to staying happy and motiviatd. Talk to them daily, see them weekly - or whatever cadence is best for you. Connect with peers through organizations such as Arthritis.org and its connect groups.
💬 Community Building:
- Daily connection: Talk to someone every day about your experiences
- Emotional outlet: Have people to complain to when you're not feeling well
- Positive distraction: Discuss other topics to take your mind off the disease
- Arthritis.org: Join their periodic Zoom meetings for RA patients
- Find joy: Spend time with babies - they provide pure happiness and distraction
Make these strategies automatic
The BeingWell app turns your plan into daily nudges with gentle reminders and streak tracking.
Get early access →Your 8 Week Action Plan
Use this downloadable plan to gradually build these habits using atomic habits principles. Remember, you don't need to start all pillars at once!
Week 1-2: Foundation (MOST IMPORTANT)
- Start with nutrition changes
- Begin hydration routine
- Establish sleep schedule
Week 3-4: Build Support
- Add community connection
- Incorporate self-care activities
- Start basic stretching
Week 5-6: Expand Movement
- Increase exercise gradually
- Add meditation practice
- Start gratitude journaling
Week 7-8: Integration
- Combine all pillars
- Refine your routine
- Celebrate progress
Ready to Transform Your RA Management?
Choose your path: download the plan template or start with the Being Well app for personalized digital support.
✨ Self-Care, Medicine & Posture
💆 Self-care
Small joys calm the nervous system and help symptoms feel more manageable. Go for an easy walk, watch a favorite show or movie, read a comfort book, wander a park or shopping mall, or treat yourself to a favorite (RA-friendly) food. This is your time to give yourself a break—your pain is real, and you deserve care. Immerse yourself in something you love to do.
💊 Medicine
Everything in this guide is meant to support, not replace your treatment. Keep taking medications as prescribed and work closely with your doctors about any changes, flares, or side effects.
🧍 Posture & how you work
Work style and posture can trigger inflammation: staying in one position, sleeping only on one side, a pillow that's too thin, or carrying a pot with one hand can flare the neck, back, hips, or wrist.
- Change positions every 30–60 minutes; stand and stretch briefly.
- Lift with two hands and keep weight close to your body to share load across joints.
- Keep wrists neutral; use forearms to support pots or laptops.
- Support a neutral neck with the right pillow; alternate sleep sides.
- At the desk: screen at eye level, elbows ~90°, feet supported.
