What Is The Best Diet for R.A.? (Rheumatoid Arthritis)

Best Foods for Anti Inlam foodsRheumatoid arthritis (RA) is chronic autoimmune disease that primarily affects the joints. RA affects about 1% of the adult population and is 2 to 3 times more common in women than in men. It is characterized by symmetrical joint pain, swelling, morning stiffness, and progressive joint destruction leading to deformities, usually of the fingers, wrists, and feet. The exact cause of RA is unknown, but genetics, changes in the gut bacteria, increased permeability of the gut (leaky gut), and food sensitivities are factors that may cause or aggravate the disease.

Conventional medical treatment of RA usually involves a combination of drugs that modify disease progression, anti-inflammatory medications, and lifestyle factors, such as smoking cessation, rest, weight loss and prescribed exercise. If you have RA it is probably a good idea to start conventional medications to prevent deformity and loss of function of the joints, at least initially.

One area that conventional doctors often fail to neglect in the treatment of RA is: Diet. Diet is probably the most important aspect of treatment because RA can oftentimes be ameliorated with proper diet. If one is eating food that causes persistent inflammation, joint pain, and destruction of their joints, the most commonsensical option is to remove those foods completely from the diet and replace them with foods that do the opposite, right?

So, what exactly is the best diet for RA? First, we need to figure out the offending foods and remove them. We do this by placing patients on an elimination/re-challenge diet, excluding foods that are common triggers, including dairy, soy, wheat, corn, meats, oats, rye, eggs, citrus fruits, potatoes, tomatoes, nuts, and coffee. After 2-4 weeks on this diet, if symptoms have improved or disappeared, patients start introducing eliminated foods one at a time, every other day. If any foods are associated with joint pain or other symptoms, they are eliminated and re-challenged 2 weeks later. If no symptoms are noticed that food can be kept in the diet.

In addition to eliminating offending foods, we want to add in foods and supplements that are dense with fiber, vitamins, minerals, and antioxidants, which are protective against RA1. We also want to minimize vegetable oils that are high in inflammatory omega-6 fatty acids while increasing less inflammatory GLA and omega-3 fatty acids, that have been found to be effective for reducing the symptoms of RA2.

Certain probiotics that have been shown to reduce inflammation in RA, should be added to the treatment regimen to modify the microbiota of the GI tract3. While repopulating the gut with probiotics it is essential that the patient eat lots of fruits and vegetables for fiber, which feeds the probiotic bacteria, that in turn feeds and heals a leaky gut.

As the ancient physician Maimonides said about 1000 years ago, “any illness that can be treated by diet alone should be treated by no other means.” With that being said, diet should always be considered as first-line therapy or a first-line co-treament for rheumatoid arthritis.

If you are experiencing symptoms of rheumatoid arthritis, please, come and speak with us so we can guide you in the right direction. Our practitioners are passionate about health and have a great combined knowledge and experience in helping those with this sort of chronic illness.

Dr. Barry Burris



Heliövaara M, Knekt P, Aho K, Aaran RK, Alfthan G, Aromaa A. Serum antioxidants and risk of rheumatoid arthritis. Ann Rheum Dis. 1994;53(1):51-3.
Cameron M, Gagnier JJ, Chrubasik S. Herbal therapy for treating rheumatoid arthritis. Cochrane Database Syst Rev. 2011;(2):CD002948.
Vaghef-mehrabany E, Alipour B, Homayouni-rad A, Sharif SK, Asghari-jafarabadi M, Zavvari S. Probiotic supplementation improves inflammatory status in patients with rheumatoid arthritis. Nutrition. 2014;30(4):430-5.


Do Smart Phone Healthy Apps Really Work?

I love using apps as a way to track health, nutrition, exercise and sleep. There are so many good ones to choose from, they are inexpensive or free, and I love that many of them will also text reminders to you, to keep you on track.

  • My Fitness PalNutrition – my favorite nutrition tracking app is called “My Fitness Pal”. I love this app because once you go through the tedious process of logging a few weeks, you can store items that you eat regularly, and it only takes 5-10 minutes a day to get a great glimpse of your daily or weekly nutrition. We can see your “macros” – meaning, what percentage of carbohydrates, protein and fat you have in your daily diet.  We can also track several micronutrients to see if you are getting, for instance, enough calcium or iron in your food. This comes in handy when we are trying to replenish a nutrient without using vitamin supplements.  It can also help with weight loss goals.
  • SevenExercise – There are many good ones here too, but my favorite is one I am now using called “Seven“. For those of us who have very little time to squeeze in daily exercise…this app can help you get moving with exercises that require little space or preparation or tools.  I recommend starting it and trying to squeeze in 2-3 seven minute sessions a day and voila! You are exercising 20 minutes a day!
    I have yet to find a good app on breathing techniques specifically, but I did set an alarm in my Apple Watch/phone that will remind me to BREATHE!
  • BreatheMeditation – I am now using one of the following meditation apps:
    “Insight Timer” and “Timeless“. I like these because they offer timed meditation, again, so you can squeeze in a session before work, at lunch, while waiting to pick up your kids…they can be anywhere from 5 minutes to 60 minutes.  I also like that they offer various techniques and teachers, so you can find one or more that work, and then dive deeper into those styles that work for you – either by downloading podcasts, or ordered meditation CDs by some great meditation teachers once you experience them.
  • SleepSleep – I recommend trying an app like “Sleep Cycle” to track your sleep – how much sleep you are getting each night, and how much is restful. No, it isn’t as scientific as a sleep study, but it can give some information into the trends of your sleep and how we can help you achieve better quality and length of sleep.
    Dr Kemby

What other health apps are you using? Please comment below so we can all share apps that are working and improving your quality of life and helping you achieve your fitness and life goals!

The Great Pumpkin Exchange!

The Great PumpkinAll year long we are trying to watch our sugar intake; for ourselves and for our kids…..then along comes Halloween. Did you know that, as Americans, we spend 2 billion dollars each year on Halloween candy alone? That is ALOT of sugar!

Kids look forward to dressing up in costumes, putting up the gholish decorations and, of course, trick or treating, but what do you do with all of that candy? We have an idea and it is called “The Great Pumpkin Exchange.”

Each year, we accompany our kids as they get to enjoy the tradition of trick or treating, going door to door and collecting as much candy as they can. When they come home they are allowed to have 3 pieces each. The rest of the candy goes into a bag and sits on the porch. When everyone is asleep “The Great Pumpkin” comes to our house and exchanges the bag of candy for a present for our girls. Usually, he will leave a holiday outfit for Thanksgiving or Christmas or a book they have been wanting. They get so excited to wake up and run out side to see what The Great Pumpkin has exchanged for their candy!

Why Can’t I Feel Better?

Do you ever wonder why you work so hard at being healthy but you still fall short of your goals? Do you ever wonder why you gain fat when you exercise? Do you ever wonder why you get anxious or can’t sleep? Or why you are tired or depressed?  At Auburn Naturopathic Medicine these are very important questions and we are looking deeper into your biochemistry than ever before! We are looking simply at how your genetic variations, your nutritional status, and  your lifestyle impact your biochemistry. We can’t change your genetics, but we can change up to 90% of how they manifest!
We know that every person has the same biochemical pathways and these pathways have the same enzymes that need the same nutrient cofactors. What is different is our genetics that impact the speed of those enzymes, amounts of nutrient cofactors due to diet and lifestyle, and environment stress load like bacteria, viruses, heavy metals, herbicides, pesticides, and other toxins. All of these effect the biochemical pathways. Why is this important? Because this shows us WHY.  We test your genetics to determine how well your body makes important enzymes. We test to see your nutritional cofactors at a cellular level so we can accurately diagnose if a symptom is coming from a nutritional deficiency or not. We can test heavy metals to determine your toxic load. If you are ready to get to the deeper why that is specific to you then join us on the cutting edge of medicine.

What Is an Arthrostim Chiropractic Adjustment?

Some patients prefer the use of instruments for their adjustment, because it is more gentle than the traditional Chiropractor manual adjustment (snap crackle pop style).
Some patients also do not like to be twisted or turned during normal adjusting protocols. The ArthroStim and Vibrocussor work well for patients that are extremely acute and can barely move, such as post injury.  This is a lower impact therapy that the patient can respond to better. These tools are also great and safe for child and seniors, as the lower force reduces the chance of post-adjustment soreness.
The cause of neck and back pain vary from patient to patient, but it usually comes down to three different types of tissues;  bone, nerve, and muscles. The ArthroStim is a unique instrument that delivers multiple, low amplitude thrusts the ArthroStim produces 12-14 thrusts per second which matches the same frequency in the sensory motor cortex.  Matching the same frequency causes muscle relaxation. This matching frequency causes decreased muscle spasms, facilitates healing, and bombards and confuses the central nervous system, thus reducing the overall pain level. The impulse on the bone increases the joints range of motion, reduces joint adhesions and reduces inflammation. The frequency of treatment also helps align the bony structures to increase optimal biomechanics.
For some patients, this type therapy is a complement to manual hands on chiropractic adjustments. For other patients, they will not need additional chiropractic care in order to experience relief. Every patient is different, which is why all of Dr. Al’s treatment programs are completely customized to each patient’s specific wellness needs. For some adjustments Dr. Al may have a patient laying down, sitting or even when you are moving such as (moving yor arm when he is working on shoulder, or rotating left or right while he is using the Arthostim).  His goal is to manage your pain and help your body heal as quickly and safely as possible.  Dr. Al recognizes that different bodies respond better to some therapies than others. Overall, however, chiropractic is an incredibly successful and effective treatment.

What Events Are At Auburn Naturopathic Medicine?

We have so many new and exciting events taking place at our office! Below is just a few of those events that we would love for you to join in on!


August 8th 5:30pm –“Journaling To Inspire Your Soul”!

Using the tools of journal writing with “The Artist’s Way” by Julia Cameron, mind-body techniques, sharing and listening, Dr. Kemby DeLellis, ND and Judith Waidtlow – Reiki Master will help guide you on a journey to help you explore ways to break free of the blockages or patterns keeping us from expressing from the deeper, quieter parts of ourselves. This is a 6 week course and the first class is FREE! Call us to sign up or just show up on the 8th! Cost is $145 for all 6 classes!


August 17th 5:30pm – “Art Show and Auburn Downtown Co-op street fair”
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We have an amazing and talented young artist blessing our walls with her beautiful art work and we want to share it with you. We will have food and drinks and the artist herself, Charlee Luster, to share her inspiration for her work! August 17th also happens to be the downtown Auburn Co-op street fair so planning on staying after the art show and enjoying farmers market, live music and local food, beer and wine! Make a night of it!


September 14th, 7pm – “Healthy, Thriving Relationships”

Join relationship experts, Sonika Tinker, MSW and Christian Pedersen, CLC for an evening that will transform your relationships. Whether it is couples, parents and kids, you and your boss or friends, this evening will offer uplifting insight and effective solutions! This is a donation based event and will be from 7-9:30pm. Don’t miss this!