The Perfect Storm: What Triggers My Rheumatoid Arthritis Flares (& Maybe Yours Too)

Having rheumatoid arthritis amongst the chaos of life no doubt throws some unique challenges.

Over the years, I’ve noticed some patterns — a "perfect storm" of habits & situations that almost always lead me straight into a flare-up.

While everyone's journey with RA & autoimmunity is unique, I have a feeling some of these will resonate with you too.

These aren’t just medical triggers; they’re also energetic, emotional, & lifestyle choices — things I didn't used to notice until it was too late.

Here’s a look at the habits that call in a flare for me, & why each one matters.

1. Not Sleeping Enough

When I skip rest, everything else starts to crumble. My body loses its ability to repair, my nervous system gets frayed, & inflammation has a field day. Lack of rest is the start of a slippery slope to getting ill.

2. Being Stagnant – or Overdoing it!

RA loves extremes. If I don’t move at all, my joints stiffen. If I sit for long periods, my ankles will swell around my sock & I'll feel my knee swelling.

If I dive into high-impact workouts without proper warm-up, cool-down, or variety, I end up flared & fatigued.

I've leant that moving mindfully (thank you yoga) is crucial to keeping physically limber & has been a game changer to my mental health.

3. Eating a Beige, Processed Diet

When my plate looks more like a fast food commercial than a garden, it's far from nourishing. Inflammation thrives on low-fibre, high-processed, nutrient-poor foods. Blood-sugar roller coasters aren't good for anyone but especially not if you have RA & other forms of inflammation.

4. Becoming a "Carbitarian" (Even if It's Plant-Based)

Yes, plants are life — but relying too much on carbs (especially refined ones) without balancing protein, fat, & fibre doesn’t work for me. My energy dips, blood sugar wobbles, & inflammation creeps in. When I was vegan, eating oats & berries for breakfast or hummus sandwiches at lunch I had no idea all those carbs really just broke down into sugar! With a lack of fats & protein to slow down it's absorption, no wonder I used to be on a never ending snack-bender!

5. Overeating & Overloading My Gut

Even healthy food can be too much if my digestive system is taxed. Sluggish digestion affects everything from mood to mobility.

Our enzymes are so much more efficient when we pause between meals & let the reload before the next.

I noticed a huge correlation between eating a big meal too close to bed & how inflamed I'd be overnight / waking up the next morning.

Nowadays I try to follow the lovely, wise Japanese saying "Hara Hachi Bu" - eating until you're 80% full & also aim to have finished eating at least 2 hours before going to bed each day.

6. Dehydration – Including Lack of Electrolytes

I used to be terrible at drinking water. 1 daily cup would likely be my intake!

Then I started trying to 'flush out' the inflammation & thought drinking a couple litres of water was enough. But without the right minerals (especially during stress or sweat), my cells don't get what they need to function — & my joints feel it.

I now drink ample clean, filtered water daily & am sure to add electrolytes when it's hot or I'm more active.

7. Lack of Fresh Air & Natural Light

Spending too much time indoors, disconnected from the elements, isn't good for the soul. When we suppress that for long enough dis-ease begins to manifest.

Fresh air isn’t just nice — it’s vital for mood regulation, circadian rhythm, & immune balance.

I am SO grateful to my dog for helping me hobble out the door even on my worst days. It would seem like such a chore & often painful... but I'd always feel 100x better after some gentle movement & time outside.

When I was a teen, I remember locking myself away in my room for days on end because of the pain - could I have slowed down recovering much more?!

8. Letting My Relationship with Myself Slide

I used to see it as Me Vs RA.

I was so disappointed in myself for the illness. I didn't understand it & felt let down by my body.

Really, it had been trying to get the message across for a long time- you're under rested, under nourished, under recovered etc etc- 'I can't work in these conditions' vibe.

Over the years, I've nurtured this relationship (it's not always been easy) but I view these little signals now as an ally - they're on my side, trying to save me from a big crash.

Somehow, overtime, I've actually become grateful to my RA (or whatever you want to call the bundle of symptoms) for teaching me this invaluable lesson.

Sure, we all have our own challenges, but in general- just how amazing are our bodies & all they do for us!? Practicing gratitude helps.

9. Neglecting My Detox Pathways

Sweat, poo, breath, moving lymph, using the sauna — these are all crucial ways I support my body in clearing out the stuff that doesn't serve it.

Skipping them = flare risk.

10. Not Taking True Rest

This means more than sleep. It’s also about giving my nervous system a break. No screens, no pressure, no output. Just being. When I skip this, my body protests.

There's a reason I'm obsessed with practicing & sharing Yoga Nidra, it's such an incredible tool at helping us down regulate & be in safety in our bodies.

11. Pushing Medication (Prescribed & OTC) to the Limit

There’s a fine line between staying on top of symptoms and over-relying on meds. When I used to lean too heavily on them without addressing root causes, the flare would rebound harder.

Medication is generally suppressing symptoms, not supporting your body to heal & recover.

12. Trying to Hold It All Without Asking for Help

This one is huge.

Carrying everything alone — physically, emotionally, logistically — is a direct line to burnout. And burnout is fertile ground for a flare.

Having a condition can feel isolating, it's important to have friends & family that can help you laugh through some of the dark times & lighten the load when you struggle with daily tasks.

Final Thoughts...

This list isn’t meant to shame or overwhelm — it’s here as a compassionate reminder. When things start piling up, I try to check in with some of these points. It’s like a flare forecast. If I see a few of these stacking up, I know it’s time to pause, reset, & nourish.

If any of these resonate with you, you’re not alone.

& if you know someone battling a chronic condition, please share this post with them. It may just help them change the forecast on their next flare!