Changing your diet/supplements

[joo10]

Hi , does anyone have any release from pain when they change their diet eg: no gluten, sugar, dairy or alchohol and do supplements help? Or am I wasting my time and money??

[nomoreheels]

I follow a Mediterranean style diet in the main & that keeps me on the straight & narrow. I don't buy any supplements except for the ones recommended or prescribed by my Rheumy & GP.

[Karen77 in reply to nomoreheels]

Hello Joo. I feel much better off gluten (since Jan 2013) and with restricted sugar intake. Right now I am doing the Paleo Autoimmune Protocol (AIP) which also eliminates non-gluten grains, legumes, daiiry, eggs, nuts, seeds and nightshades (tomatoes, potatoes, eggplants/aubergines and peppers/capsicums and their seeds). It's meant to be a temporary elimination diet where you take a step by step approach to reintroduce foods to test for food sensitivity. I first tried the AIP in February 2014. It also argues for focusing on nutrient dense foods such as loads of veggies, pasture-raised animals, organ neats, bone broth, and wild caught salmon, as well as healthy fats such as olive oil, coconut oil and avocados. I felt better in many ways, but stupidly went off my meds (thinking they Would slow the healing of my gut). I have decided that it's a joint effort between my meds and this diet. While i haven't managed to do proper reintroductions (things fell apart while travelling abroad and again while visiting my in-laws), I have discovered that dairy and nightshade spices (ie paprika) are problems, as well as eggs (it would appear I can tolerate them only weekly, but I haven't tried reintroducing the yolks first to see if the problem is only the egg whites).

For more information, check out The Paleo Approach by Sarah Ballantyne - or her website thepaleomom.com, autoimmune-paleo.com and phoenixhelix.com. And if you'd rather hear it than read it, phoenixhelix.com has just started doing podcasts. The first is a collection of individuals who have had success on a healing diet, the second about the basics of thr paleo diet, and the third an interview with Sarah Ballantyne on the AIP. If you are intrigued enough tomtry itI'd suggest easing in and planning ahead. All of those links have lots of recipe ideas, pick ones that seem appealing and easy enough under your parrticular circumstances.

My hubby cooks the weekday meals, so I plan the meals, point him to the recipes and make sure the ingredients are in the house. Also, I started off going gluten free only and ditching the processed/refined food, then gradually removed all grains and legumes, then dairy, then adopted the AIP (over 1 year period). While not completely in remission, I'm doing loads better - could also be the meds, but it makes sense to be feeling good from eating healthy! Also, I've managed to lose weight without effort. Using US sizes, I worked my butt off in 2005 to go from a size 16 to a size 8 doing strength training 3x/week, plus running 3-5 times per week (including half marathons), and keeping a food diary, following a low fat diet. Spent the next 3 years hovering around a size 10, went through two pregnancies between 2009 and 2011, got diagnosed with RA in 2012, got back down to a size 8 due to inflammation, and hovered there. Felt better toward the end of 2012. Adopted gluten free in January 2013 and dropped to size 6 and maintained it without consistent exercise. Flared toward end of 2014 and haven't been able to return to a gym so far. Adopted AIP early this year and dropped to size 4 with no exercise. I read somewhere that it's 80% diet, 20% exercise, so i guess that's my proof. If anything, it was the motivation I needed to stick with it - and the drs say that the more weight you carry, the harder it is on your joints, so again, this diet can't be bad. Unlike while following a low fat whole grains diet where I was starving every 2 hours, I eat huge filling meals and am well-sated between meals. No more Crazy Karen if I don't get a mid-morning snack or if supper gets delayed 30 minutes! So again, for me it's worth it. Plus, when RA is at it's worst, there's so little that you can control, it's nice to have something you can control - like what you eat.

Best of luck to you on your journey.

[allanah]

There isn't any proven evidence that changing your diet works unfortunately and people will try to sell you things that help supplement wise but they are not proven.

Nras do a good item on nras.org.uk about recommended diet, hope you find that useful xx

[Giggle]

Hi yes I've noticed a difference if I cut out refined sugars. Actually when I was waiting to start enbrel over the summer I tried a juice diet. I know this is controversial but I was desperate and I'd watched the film fat sick and nearly dead and two people on there had huge improvements with their autoimmune diseases so I thought it can't hurt. I had more energy my symptoms improved, less pain in my shoulders and amazingly I could bend my fingers for the first time in months. Something I can't do now not cutting out refined sugar and on enbrel. The only thing I found hard was preparing the juices and clearing the mess up after. It took up a lot of time and my husband would have to chop the veg and fruit before work each day. That's the problem with RD standing for a long time and cutting ect can be difficult. I've found since my diagnosis in '08 I take the more convenient option wherever possible so having to prepare the juices each day as well as the family meals was quite a difficult for me personally. However it is something I've thought of doing again and then sticking to a fresh food more organic based diet because although the enbrel has been good as the weeks have gone on from my first starting it I've noticed a gradual increase in pain and stiffness again. I know it says there's no proven evidence re diet but I recommend watching fat sick and nearly dead. It's free on the internet and also Jason Vales 28 day super juice me video to see what you think. Obviously both these advise once you've done the plan you continue to cut out the sugars extra which I did to start but gradually I've slipped and it's that convenience thing again. Also I should say I didn't do it for 28 days. I did a 5 day plan then at weekends ate fresh non processed foods. I think it's personal choice and if you think it will help then try it to see if you get any improvement. And eating fresh non processed food cutting out sugar loaded fatty foods isn't a bad thing is it?

[Sandiedc]

Absolutely makes a difference and proven with arthritis - I take 3 fish oils a day, no dairy no perk, beef anything processed lots of fish and olive oils and chicken mushrooms onions.... Feel so much better no pain in feet/hands for a month after 18 months of crippling pain/unable to wear shoes, still take my meds but it's such a healthy diet and the only thing you can do really to help yourself - go for it xxx

Ps skimmed milk good

[nomoreheels in reply to Sandiedc]

When I was first diagnosed the recommendations were full fat milk & all the dairy products. Nowadays we're recommended to use skimmed or semi skimmed milk & low fat dairy if you've had or are taking steroids as they have the calcium needed but less fat to ensure heart health if we're to attempting to help ourselves with diet. I recently needed a full CV check to ensure my heart was healthy enough to continue on one of my meds & my lipids test showed my cholesterol were a little higher than my GP of prefer them to be with having RD & the implications that can have long-term. I'm "watching" what I eat for 3 months to see if I can control it myself with diet but she insisted I still use semi skimmed milk as I take low dose steroids long term, have OA & I'm borderline for osteoporosis.

Varied meats are recommended as long as they're part of a varied weekly plan just be aware of fats & trim as necessary. Many of the meats have vital vitamins we need but logic tells us that chicken, turkey etc are less fatty options so limit the red meats.

My thoughts are we each have to take into account our individual needs for naturally sourced vitamins & tailor them accordingly. With me it's obviously necessary to take as much calcium as I can from the food I eat if I've to stand a chance of not becoming osteoporotic. Obviously until I have my next lipids test in December I still need to watch my saturated & trans fats and reasonably confident that I'm doing ok but guess only the follow-up test will confirm that. The most common culprit for the bad fats are processed foods but as I get generally don't buy them that's not an issue for me. My biggest problem has been where do I reduce my fat intake further? Butter, cream & chocolate have gone from my diet so if my both my cholesterol levels still aren't below the recommended guideline for RD the only option will be statins which I'd prefer not to take.

So similar to how we all react to meds differently, I don't think it's a simple as one suggested diet works for each of us as there will be some amongst those who are predisposed genetically to above normal cholesterol levels. Having said that I've always be fine previously but by contrast my h & his immediate family are all on statins. I think if we just avoid processed foods & try to eat a heathy balanced diet (with the odd treat) with trial & error we'll each find what can cause us to flare or add those unwanted pounds. That way we'll not go far wrong.

[oldtimer]

there are lots of posts on here about diet. To sum up - a good diet helps but doesn't cure. Don't follow a diet that means that you have have to exclude essential elements. Don't follow a diet instead of taking some of your medication. Check with Arthritis research & NRAS that what you think would be a good idea actually is.

[beauty96]

Yes it does help. I have far less pain and lower Bp. BUT the whole point is and I am qualified with 7 years training...is that each diet needs to be tailor made for each person. No diet fits all. My advise is to seek professional help but if you can't then take away one item like gluten and after three weeks evaluate it to see if it has helped. Add it back and...Then another food item etc. Never exclude more then one item until you really know. This can take a 6 months to a year but is better than excluding nutrients you need.

[joo10]

Thanks everyone , really helpful. WIll take all your advise xx