Does anyone know how to naturally reduce inflammation & get immune system under control ?

[Polly91]

I would be very grateful for any advice on food and supplements to decrease inflammation and calm down an overactive immune system?

Thank you

[Kes8]

I started the Autoimmune protocol diet in April and have reduced my CRP from way over range to below range it was also recommended by my very good endo.

I really embraced the remove - problematic foods, replace and reinoculate - with high nutrient density foods, repair - again with the high density foods, bone broth (smug stock) and probiotics, then now slowly, slowly reintroduce. Whilst also trying to rebalance my life by actively reducing stress and taking up regular yoga.

It was tough but well worth it but I'm not for a second saying it will work for everyone but it has worked for me. Probably easier in a way as I love developing new recipes, vegetables and was gluten free and milk free anyway.

I think eliminating a number of foods that I didn't think were a problem has really reduced my immune system over reacting. Nausea reduced, aching joints reduced, mouth ulcers and blisters reduced just feel better.

Definitely worth looking into.

autoimmunewellness.com/

thepaleomom.com/start-here/...

[Polly91 in reply to Kes8]

Thank you so much Kea8

It looks v powerful but possibly hard to do? Do you eliminate one food at a time & see how you feel for a few days? I’ve cut out gluten & sugar but I feel like it’s reduced what I can eat so I’ve lost weight unintentionally. So I’m nervous to cut out dairy & eggs!

I appreciate it will take time & it’s individualised but are there any top tips of foods typically immune activating ? Or good restorative foods other than fresh fruit & veg & bone broth & probiotics & prebiotic foods?

Thank you x

[Kes8 in reply to Polly91]

I cut everything at once - I was going to start on a Monday and then thought why wait? So started on Sunday. I think I was lucky as for some reason that Sunday night I felt better it was incredible. If someone said that to me I would be pretty sure it was a placebo effect and I don't know it wasn't or something else but I do know my brain fog, fuzzy head, woozy/dizziness stopped by that Sunday evening. So I think that really, really spurred me on to continue.

What you could do is whilst increasing the quantity of vegetables, broth, good meat and fish etc. try eliminating each other possible problem for a week or two to see if you notice a difference. Keep a food diary at the same time and note any symptoms either better or worse.

I don't have any top tips foe specific foods just fresh and unrefined but I do think it may be worth eliminating all the additives, gums, sweetners and chemicals etc as much as possible.

[Polly91 in reply to Kes8]

Wow so let me check I’ve got this. You cut out all dairy , nuts, grains , nightshades, eggs, alcohol etc & immediately felt better within a day?

What did you do next? Introduce probiotics etc? For how long?

When did you introduce any of the potential “bad” foods that were not problematic for you?

If it was this easy I would definitely do it!

Also how bad was your autoimmunity?

Thanks !

[Kes8 in reply to Polly91]

Yes better by that night.

Don't know how you measure autoimmunity but have type 1 diabetes for 27 years and diagnosed coeliac and hashimotos thyroiditis with hypothyroidism in January 2017. I believe the autoimmune trigger for the thyroid was the norovirus in February 2015. My CRP has grown steadily until I started the ZIP in April now at normal levels.

Yes, and I would find it totally unbelievable if I hadn't felt it myself. Literally that night in the shower I didn't have a moment when I felt so woozy and weak that I had to spend a couple of minutes hanging on, I didn't need an afternoon nap everyday, I slept better off etc.

Biochemically I can't explain it maybe my levothyoxine started working (finally!)? Maybe I had a long-term infection that resolved? Maybe the anaemia resolved? Or maybe something I was eating everyday - yoghurt, actimel, grains was causing a immune reaction. I'll never know just know that something changed that day for the better so am going to carry on.

Reintroductions to be honest I've found harder than the elimination phase. As I've felt so much better I've been nervous to upset anything - fortunately my body seems to show very clearly when I can't tolerate something. I get tired, palpitations, hot, a rash almost immediately then rash in hands. So far haven't tolerated yoghurt, coriander seeds and cumin. All other reintroductions have been fine even other dairy like butter and hard cheese.

I did 60 days in elimination before reintroducing things I thought I didn't have an issue with then did things like eggs which turned out to be tolerated fine.

I study nutrition and one message always pressed home by our lecturers is that we were all biochemically individual so you have to find what works for you. I think I might have been very lucky.

[Polly91 in reply to Kes8]

Well this is quite inspiring. I think I will give it a go too if I can but giving up my morning yoghurt will be tough! Is whey protein out too? I use it in the yoghurt to gain weight. Also the Brazil & walnuts will gave to go which I thought were good for anti inflammation diet. Potatoes- gosh I'm going to have to be very strict! Is rice allowed- I guess not as it's a grain?

[Katherine123 in reply to Kes8]

Kes can I ask you what you mean by rash in hands, is it the red outer edge to the palms of the hands, looks like blood dots in some places? I think it is called Palma Erthera (sorry spelling way off here) only I am suffering with high inflamation like Polly. xX

[Kes8 in reply to Katherine123]

No not red or blood dots. The rash starts with teeny tiny clear little like blisters that don't itch and aren't red in patches on my palms and the edge of my fingers. After a week they go and all that's left are little patches of really dry and itchy skin.

[Katherine123 in reply to Kes8]

Ah! that is a bit like contact dermatitis I had this years ago, had no idea what caused it, then after about a year it just went! Mine palms have gone red, and my fingers nails sort of half and half (like Terry's nails) since my liver and inflammation has been bad :0( I have ordered the autoimmune cook book you mentioned darling. Although I am not very good in the kitchen , hee hee :0)

[Polly91 in reply to Kes8]

Meant to ask which would you recommend as the best starter book?

[Kes8 in reply to Polly91]

This one for clear lists - a bit bleak though as no info about reintroductions

amazon.co.uk/Autoimmune-Coo...

If I only bought one book it would be this one:

amazon.co.uk/Autoimmune-Wel...

Their website has most of the info from the book too

autoimmunewellness.com/

This book provided me with great info as to how I move my diet on to suit a sensible lifestyle longterm:

amazon.co.uk/Wahls-Protocol...

[Polly91 in reply to Kes8]

Thank you. There are quite a few on amazon e.g. Books by Amy Myers, Tom O'B & Sysan Blume- are any of these worth getting? I don't mind the science (I'm a biochemist by training - long long time ago!) but simple to follow diet elimination & reintroduction & easy practical recipes are most critical (for me). Thanks so much

[Polly91]

Thank you so much. I have some Holland & barrat flaxseed oil I can try until I get a better one. Can anyone recommend brand? I went through menopause early at age 45 about 7 years ago but I did start HRT patches earlier this year (osteopenia) but they didn’t agree with me so I stopped after 4 months. I wonder if that did something to my hormones ?

[Polly91]

What is aguaje? I’ve not heard of it? Safe to just buy and use?

Thx.

[helvella Administrator in reply to Polly91]

It seems often to be sold under tags such as "Breast, Bum, Butt Enlargement Pills".

[helvella Administrator]

The Thyroid UK forum guidelines require references, if relevant. In the above response, it most certainly is relevant. Aguaje has never previously been mentioned on HealthUnlocked so it is likely most members will be unfamiliar with it and its claimed or real benefits and problems. Not providing references at all is unacceptable.

Please provide explanations of abbreviations and references. Otherwise posts/responses may be removed.

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[Katherine123]

I am where you are at Polly, so following this posting with interest xX

[Tina_Maria]

Inflammation is usually a response either to an injury or bacteria / virus. Low grade inflammation has also been seen in obese people, as adipose (fat) tissue releases inflammatory factors called cytokines. If you are worried that you have any kind of inflammation, you could ask your doctor to do a CRP test (C-reactive protein) - which measures the inflammation status in your body. If there is inflammation present (but be aware if you have a cold or an infection, CRP can also be high), your CRP will be elevated.

And before making very drastic changes to your diet, it has been shown that following a mediterranean style diet can reduce markers of inflammation. A mediterranean diet is rich in fresh veg, fish, fruits and plenty of unsaturated fats such as olive oil and avocados:

mayoclinic.org/healthy-life...

Any elimination diet such as cutting out gluten or dairy, if not properly done, can lead you at high risk of nutritional deficits such as essential vitamins and minerals. Before making any changes, I would research the pros and cons (from trustworthy sources) and perhaps try making small changes first.

I know we all want to do the best for ourselves, but there is a lot of misinformation on the net, especially about very popular diets, unfortunately with little scientific back up. And get to know what's good for you. In addition, what may work for one person might not be the best course of action for you, so don't think you 'have to do it to get better' just because someone says so! Good luck

[Kes8 in reply to Tina_Maria]

In response to your last point I agree which is why I stated in my first reply "I'm not for a second saying it will work for everyone but it has worked for me." You have to find and eat what works for you.

And I agree there is a lot of "misinformation on the net," I would go further to say there is a lot of frankly terrifying information/guidance and advice on this forum that is incredibly dangerous. For instance vitamins, minerals and other supplements are recommended (often above recommended and safe doses!) without a patients history being known or any knowledge of any possible drug nutrient interactions.

There is also chronic inflammation.

"In contrast to acute inflammation which lasts a few hours or sometimes a day or two at the most, chronic inflammation lasts weeks or months, or even years.

Chronic inflammation may follow acute inflammation, or it may begin insidiously, without the presentation of acute inflammation. "

"It has now become clear that chronic low–grade inflammation is a key player in the pathogenesis of most chronic non–communicable diseases. These include autoimmune diseases, cancer, cardiovascular disorders, central nervous system disorders, diabetes, and inflammatory bowel disease."

“Many dietary components may influence various elements of inflammation, nutrition may play a role in predisposing to inflammatory conditions and altered nutrition may be useful in therapy of such conditions.”

Calder PC, et al. Inflammatory disease processes and interactions with nutrition. Br J Nutr.

2009 May;101 Suppl 1:S1-45.

As I've said my CRP and ESR were above ranges for the last couple of years and within six weeks of dietary changes they are within range. I did my research and have found what works for me and that would be the only advice I would give people read everything you can and find what works for you.

[Tina_Maria in reply to Kes8]

Hi Kes8, my last comment was not directed at you - I spoke in general, sorry if it came across that way.

The problem is when people are making drastic changes their diet, it is very difficult to follow back and really see what has induced the change. Like you mentioned earlier, could have been the meds working properly, could have been the dairy, or it could have been something else. Most people when they eliminate certain foods, will also introduce other foods, perhaps more fruit and veg and perhaps eat less processed or refined foods - so can one really gage what has influenced the wellbeing?

The problem also with eliminating certain foods from the diet over a longer period of time is, that you are not used to them any more and maybe the enzymes in the body that usually deal with that component are reduced, as they are no longer needed. Then, if you are finally introducing the food back in again, you will see an intolerance or a problem, as your body is no longer used to it and you don't have the enzymes to deal with it properly. So you could think that you are indeed intolerant to it and justified in cutting it out in the first place. A vicious circle.

Also, if you haven't eaten something for a while, you may be very apprehensive of eating it again, as you fear it will make you feel bad. And if you think something will make you ill, then it may also become true (placebo effect).

I believe that food intolerances should be tested in a controlled setting, there are tests called 'food challenges', which can be done in a hospital setting. A patient is blindfolded and tested under controlled conditions and monitored over a few days to see if they develop symptoms. That way it can be determined, if this is the real culprit. And if it is not, then a further investigation may be warranted.

Otherwise you may actually be cutting out lots of foods and restricting your diet unnecessarily.