Panic attacks: Complete guide to overcome it

We have all been afraid at some time, but fear and panic attacks are not the same. Therefore, this guide can help you to recognize and overcome it

What are panic attacks?
If you are here, it is because you have surely suffered panic attacks or have lived them closely in some of the people around you. It is even possible that this has led you to avoid situations because of the fear they generate. Below you will find a guide that will help you to cope with panic attacks or to know how to offer help if a close person suffers.

Panic attacks are characterized by the presence of intense physical symptoms. Faced with these symptoms, the person reacts with fear and thinks that something bad will happen such as fainting or a heart attack. It is precisely this negative thought that causes greater anxiety and fear.

Undoubtedly, one of the characteristics that most aggravate the situation is that once this feeling has been experienced once, the fear of repeating that episode begins to grow. But how to deal with panic attacks? Discover below tips of interest.

Overcoming panic attacks is easier if …
Each person has their times and mechanisms to deal with panic. What for some is an ideal solution, for others it is useless and vice versa. Below we will give tips that work for many people but, of course, the most important thing is that you can find specialized psychological help to treat anxiety and make your progress more immediate.
You realize that it’s going to happen

pan1
The symptoms of a panic attack start an hour before it starts. For that reason, if you know the signs that are repeated in each attack, you will be able to realize it in time and avoid the fear that it generates that happens to you of unforeseen. Knowing the sensations before a panic attack will make you feel more prepared to deal with anxiety and do it quickly and effectively. Some of these symptoms are: chest pain, shortness of breath, difficulty breathing, or dizziness.

You learn relaxation techniques

Getting control of the effect that physical symptoms have on the body is much easier if we have relaxation techniques that allow us to maintain a certain balance in our body. Knowing these techniques provides security and decreases the fear of another possible attack.

You explain what happens to family and friends

pan2
The fact of opening up and telling your feelings and emotions to your trusted people not only makes you feel comfortable but also assumes in a clearer way what is the situation you are going through. Analyzing and verbalizing your emotional state makes you more aware of it and that helps you cope with a panic attack.

You have a healthy life

Healthy eating and sleeping habits have a positive effect on emotional well-being. Good sleep hygiene results in the release of hormones that counteract stress hormones and therefore helps us to be physically and emotionally stronger, as well as controlling anxiety while you sleep. For its part, a good diet also reduces stress and also strengthens the immune system, making the body is better prepared.

You make a list of the steps to follow and you always carry it
This will make you feel more secure and prepared in case you suffer a panic attack. It is a question of summarizing the steps that must be carried out before the attack and writing them in a place of easy accessibility, be it a small list in paper that we carry in the portfolio or a note of the mobile.

What steps should you follow?

1-Go to a safe place

pan3
If the symptoms you are suffering lead you to think that you are about to panic or you are already living it, it is best to retire to a place that makes you feel more calm. A place where you have enough privacy to begin to relax and not be forced to interact with people.
2- Just relax.

pan4

Work your breath to get relaxed when the panic attack appears. Concentrate on your inspirations and exhalations to regulate your hormonal levels. Do not stop breathing like this until your symptoms begin to disappear.

3-Stop the negative thoughts

pan5
Surely there is a negative thought that is causing the attack. That thought is generating alarms that come to your brain in the form of a threat, so you must send the opposite thought to cut the emergency signal. In this sense, it is important that you clear the thoughts that are repeated over and over again in your head. For example, it will be useful for you to think “FOR” each time the negative thought appears.

4-Repeat phrases that calm you

pan7
It is important to stop negative thinking but also change it for another adaptive one. Make a list of thoughts that calm you down and leave it in an accessible place in case the attack repeats itself. Some of those thoughts could be:
“I know what are the symptoms of the panic attack, I know I’m not going to die because the sensation of choking ends up happening if I breathe well.”
“This pain is going to happen, I’ve already overcome a panic attack before.”
“I know that a time will come when the symptoms will begin to diminish and the discomfort will disappear.”

4-Be aware of your emotions
So negative is to make the panic attack the center of your life and that you are not able to think of something else, like underestimating your suffering. You need to be aware of what an attack is, of the effects it has on you and of the solutions to face them. Recognizing your emotions or thoughts that trigger a panic attack to a greater extent will be critical to ending them.

Fighting an attack is not easy, so it is important that you congratulate yourself and recognize your great work once the symptoms have stopped. You have achieved it, you must keep in your memory the feeling of satisfaction in case the attack is repeated, that will remind you of what you have been capable of.
What is the solution?
When we speak of panic attack we must separate the facilitators that make you approach emotional well-being and the real solution to achieve it definitely. In the group of facilitators you can find breathing as a way to regulate us, relaxation techniques, diet care or exercise to prevent anxiety, among others.

On the other hand, the real solution, even if it is not a miraculous formula, is undoubtedly the option that obtains the best and most lasting results. This solution is to go to a professional, who not only gets you to control a panic attack but to disappear altogether. Together with a psychologist you will find the origin of the problem and by treating the real cause, you will be able to understand why it happens to you and then eliminate them.

The help of a psychologist in addition to the above, can prevent panic attacks trigger a generalized anxiety disorder. That is why it is essential that the search for help is made as soon as possible, without letting the continuous attacks undermine the self-esteem of the sufferer and associated problems appear as inability to carry out the normal routine or difficulty to maintain performance. In a next post I will talk about natural remedies to help to overcome panic attacks.

Thanks for reading

see you soon

Ney

 

3 foods that increase your risk of Alzheimer’s disease.

Alzheimer’s is a progressive disorder of the brain and nervous system apparently caused by the buildup of a type of plaque in the brain. It disrupts the electrical signals between neurons that normally direct thoughts and memories in the brain. The result is that the person slowly becomes more and more forgetful. A certain amount of forgetfulness is normal with aging. But the Alzheimer’s patient develops far more disrupted thinking patterns, losing the ability to recognize familiar people, even family memories, eventually. Sometimes, in late stages, their personalities change also, they become paranoid, and they become completely unable to take care of themselves

Many research show that Alzheimer disease is connect with bad eating habits and
By limiting these foods in your diet, you may be able to reduce the risk of developing Alzheimer’s disease.

1. Red meat
Red meat is rich in iron, which your body needs to avoid anemia, chronic fatigue and weak muscles. However, too much iron can end up causing damage from too many free radicals in the body. When iron builds up in the brain, it fills up as the area known as “gray matter.”

This is a part of the brain that shows one of the first signs of degeneration as we get older. Too much iron in this area can accelerate the aging process. It may not be necessary to cut all red meat from your diet, but to limit its consumption and choose the best quality, grass-fed beef can help.

carne

2. Carbohydrates and refined sugars
In a 2012 study, researchers found that people age 70 and older who ate a heavy carbohydrate diet were almost four times more likely to develop Alzheimer’s than those who ate a healthier diet. Carbohydrates are usually loaded with sugar. They increase the levels of glucose and insulin in the body, causing the blood sugar to rise.

A long-term heavy carbohydrate diet may end up leading to insulin resistance over time. If your body begins to ignore insulin, your pancreas will compensate by producing even more. High levels of insulin can end up damaging blood vessels in the brain, causing memory problems. In Alzheimer’s patients, some parts of the brain become resistant to insulin.

cholesterol

 

3. Advanced glycation end products (AGE)
AGE stands for advanced glycation end products – chemicals that are naturally found in our bodies and in some foods. AGEs have been linked to diabetes and poor cardiovascular health. Scientists are now realizing that, they could also play a role in brain decline.
In a 2014 study, researchers examined the role of AGEs in animal subjects of study. They found that those who were eating the least amount of AGE, experienced a better cognitive function. A similar study was performed on human participants. When the researchers studied the diets of 90 healthy people 60 years of age or older, they found that those who ate diets with these products (AGE), showed decreased brain during the course of the nine months of study. AGE’s foods include red meat, cheese, cream, butter and processed grains.

lacteos

Foods that help reduce the risk of Alzheimer’s
Research has shown that a Mediterranean diet can help reduce the risk of developing Alzheimer’s. Emphasize fresh fruits and vegetables, wild seafood, poultry, nuts and olive oil in your diet. The Mediterranean diet is full of excellent foods to maintain a sharp brain, as are healthy fats. The omega-3 fatty acids in these foods play an important role in brain health because they slow down the aging process.

Thanks for reading

See you soon

Ney

10 foods that calm your anxiety

Being anxious makes you feel restless and agitated, something like an anguish in which you do not really know what to do. Even anxiety can be one of the causes of you eating and eating foods that do not go well and increase your weight. Therefore we will give you a list of 10 foods that calm anxiety:

Avocados

1

Avocado is rich in vitamin B, improves the health of the nerves and brain cells, which are those that control the symptoms of anxiety. Vitamin B relieves stress. Avocado lowers blood pressure and delivers potassium to the body.

Almonds

2
They offer you a couple of almonds and you reject them, well do not do it. Maybe this is the remedy to reduce your anxiety, almonds are rich in vitamin B2 and E, also reinforce the immune system during times of stress.

Blueberries

3
A handful of blueberries as food between meals would not go amiss. These have vitamin C and antioxidants that reduce stress. When stress is reduced by the consumption of vitamin C anxiety disappears, it is best to put some yogurt or fiber cereal to supplement.

Oats

4
Oats contain a compound called serotonin that induces calm to flow in your body. Getting oatmeal is easy, if you prefer it in flakes, take a recipe from your grandmother and prepare an oat cake or drink a glass of instant oatmeal with milk and go.
Asparagus

5.jpg
Anxiety is frequent when you have depression and the latter is often caused by low levels of folic acid, where the asparagus that are rich in this compound and improve energy appear. For today’s lunch a pair of steamed asparagus would be fine.

Spinach

6

Magnesium regulates cortisol levels and promotes the feeling of well-being, this compound is in all spinach, even in those that Popeye eats. Well a spinach pie turns out well at noon, right?

Milk

7
If you have anxiety, take a glass of warm milk before going to sleep. Milk knows how to cure insomnia and anxiety, all due to its components of antioxidants, vitamin B12 and calcium. It even has a protein that reduces blood pressure.
Orange

8
Most people usually take an orange juice in the morning, is that vitamin C is a compound that helps reduce blood pressure and the stress hormone. Maybe you should not put sugar, pure orange juice will be good to start the day.

Turkey

9.jpg
Most people usually take an orange juice in the morning, is that vitamin C is a compound that helps reduce blood pressure and the stress hormone. Maybe you should not put sugar, pure orange juice will be good to start the day.

Salmon

10
Salmon is a meat rich in Omega-3, helps maintain adrenaline and cortisol regulated. Also, it’s delicious. It is about you eating a piece of salmon a week, this also protects your heart and decreases the risk of serious diseases.

I hope that these 10 foods that calm anxiety can help you achieve your peace of mind and the well-being you deserve. Needless to say that you have to eat fair amounts of these healthy foods, if you exceed them, they may not benefit you.

Thanks for reading

see you soon

Ney

Myths and facts about Diabetes

This post deals with some of the most common beliefs, facts about diabetes and its management. You probably know someone with diabetes or maybe you have diabetes. For every person diagnosed with type II diabetes, there is another one that remains undiagnosed. It is time to learn more about this epidemic.
Myth 1. Diabetes is a disease that only fat people suffer from
Having extra weight, especially around the waist, is an important risk factor for type II diabetes. But, genetics also play a key role. That is, some people who have extra weight do not develop diabetes.

While others who are thin will suffer from the disease.

It is the interaction between our genes and our lifestyle that influences the development of type II diabetes. Genetically predisposed people pay the price for following the Western lifestyle, developing diabetes. Weight does not play a vital role! In fact, most people with type I lose weight before being diagnosed due to lack of insulin.

Myth 2. Diabetes is not a serious illness
Unfortunately, it is not true with the increase of diabetics in the coming decades, diabetes is something we should all take seriously. The sad reality is that diabetes, especially when it is not managed well, can lead to health problems such as:

Heart disease.
Nephropathies
Neuropathies
Retinopathies
Problems in blood vessels, etc.
There can even be problems that lead to amputations.
The good news is that, with proper management, the risk of these complications is significantly reduced.

We also know that up to 60 percent of cases of type II diabetes can be prevented with lifestyle changes. Early diagnosis and current treatments allow many people with diabetes to live a life relatively free of complications.

Myth 3. Should I forget about my favorite food?

Living habits, including a healthy diet, play an important role in the management of diabetes.But, there is no special diet for diabetics. A person with diabetes should follow a healthy diet, just like the rest of us. And this may include your favorite foods. There are some foods (for example, cakes, cakes, cookies, chips, candy, soda and fried fast food) that it is better to eat occasionally (in small portions) and not daily.

The timing and amount of food becomes more important, particularly for people who take medications or insulin, since the goal is to keep blood sugar levels as stable as possible. For a person with type II diabetes who is overweight, a healthy eating plan should also aim for gradual weight loss. The approach to type 1 diabetes is more about the insulin dose than the foods you eat.

What is insulin?
Insulin is a hormone produced by the cells of the pancreas.

When we eat carbohydrates, they are processed into glucose (the simplest form of sugar) that is absorbed into the bloodstream.

When glucose enters the bloodstream, insulin is released and helps in the transport of glucose to our muscles and cells, where it will be used as energy.

Without insulin, glucose accumulates in the blood (high blood sugar levels) and we are unable to use it as energy.

Myth 4. Too much sugar causes diabetes
There is no evidence whatsoever that by itself sugar causes diabetes.
While diabetes means having too much sugar in the blood, the relationship is not so simple. Type I diabetes occurs as a result of the immune system attacking its own insulin-producing cells. That has nothing to do with eating sugar.However, it would be valuable to know why the attack occurs.

And, in type II diabetes, insulin is unable to function properly to get glucose (sugar) from the bloodstream to access the muscles and cells.

This is made worse by being overweight, sedentary, and eating too much saturated fat.
Sugar, per se does not cause insulin resistance – although obviously when you eat in excess it can contribute to gain weight, which then increases the risk.

1. Facts about diabetes: There is no such thing as ‘mild’ diabetes
Some people with type 2 diabetes who do not take medications assume that their diabetes is mild or less severe, but unfortunately this is not really the case.

The reality is that if blood sugar levels are not controlled and the body stays at consistently high levels, then complications develop.

We also know that type II diabetes is a progressive disease and therefore, over time, the disease usually progresses to the point of needing tablets and then insulin.

Taking diabetes seriously from the start includes introducing appropriate lifestyle changes and taking medications when necessary.

Measures that will help slow down the progression and reduce the chances of developing complications.

2. Facts about Type 1 Diabetes
It occurs when the body’s immune system destroys the insulin-producing cells of the pancreas. Without insulin-producing cells, the person with type I diabetes must obtain insulin either by injections or with an insulin pump.

It is also necessary to balance food, activity and insulin to maintain blood sugar levels as close as possible to normal values.

Type 1 diabetes accounts for about 10 percent of diabetes cases. It is usually diagnosed in children and young adults, but it can occur at any age.

3. Facts about type II diabetes
It develops because the body’s insulin is unable to function properly or when the body can not produce enough insulin to maintain normal blood sugar levels.
The risk of developing type II is greater in overweight and sedentary people.

Diet and exercise are the first line of treatment. But most people with type II diabetes will need oral medications and possibly insulin injections over time.

Type II diabetes accounts for 90 percent of people with diabetes. It is usually diagnosed in older people, unfortunately it is becoming increasingly common in children.

What you need to know about type II diabetes
Type II diabetes begins with a problem called insulin resistance.

The body’s insulin is unable to function properly, and the cells can not absorb glucose for energy, so glucose (sugar) stays in the blood.

Misconceptions about Diabetes
Therefore, eventually blood sugar levels increase, and prediabetes begins to develop, ending in type II diabetes.

For most people it is a gradual progression that lasts for many years.

But unfortunately often it is not diagnosed until in advanced stages when they have had high blood sugar levels for some time.

The main problem with diabetes is the damage to the blood vessels that occurs when blood sugar levels remain high for prolonged periods of time.

This can lead to heart disease, kidney disease, circulation problems and eye damage.

With lifestyle changes and the addition of medications as needed, you can avoid or significantly reduce the risk of developing these complications.

Early diagnosis and maintaining good control of blood sugar levels, cholesterol and blood pressure are key.

How to know if you are at risk
It is possible to have type II diabetes without symptoms, so knowledge of risk factors is key to early diagnosis.

The symptoms of diabetes can include excessive thirst, frequent urination, blurred vision and fatigue.

If you have a family history of diabetes, extra weight around the waist, or have high cholesterol and high blood pressure, your risk is higher and you should check yourself regularly.

Women who have polycystic ovary syndrome  or who have had gestational diabetes or large children are also at greater risk.

The risk of type II diabetes also increases as we get older.

If you are worried, talk to your GP for a simple blood glucose test.

Taking early action significantly reduces the risk of developing diabetes.

Research has shown that people with prediabetes who make changes in diet, exercise and weight can reduce their risk by almost 60 percent.

Thanks for reading

see you soon

Ney

 

 

How to balance estrogen levels naturally

Do you have symptoms of estrogen dominance? To know if you suffer from the dominance of estrogen, you must pay attention to a series of causes that may be present in your life, some of them in isolation and others in a joint way. Check the following list:

Weight gain
Edemas
Infertility
Varicose veins
Mood changes and depression around the menstrual cycle
Sensitivity in the bust
Variations or breaks of menstrual cycles
Vaginal dryness or itching
Excess or scarce blood flow during periods
Cyclic insomnia, night sweats and fatigue
Breast cancer, benign breast disease, and pre-cancerous conditions
I think this list pretty much describes a myriad of symptoms for any woman who may have estrogen dominance. According to Ray Peat, estrogen dominance is a major contributor to many specific cancers in women, “it has been found that benign breast diseases, breast cancer and pre-cancerous conditions are associated with a progesterone deficiency and excess of estrogen. ”

Causes the dominance of estrogen
“Normally, the liver treats estrogen like a poison, eliminating it immediately from the body. If the liver becomes slow due to malnutrition or excess estrogen (or other damage), it can allow the hormone to accumulate to very high levels “-Ray Turba, PhD

Excess estrogen due to a malnourished liver impairing estrogen detoxification
The liver needs a large amount of proteins, vitamins and minerals to detoxify hormones used outside the system. If estrogen can not be detoxified it is re-circulated in the body causing dysfunction, and allows estrogen to accumulate in the body. According to Ray Peat, PhD, “it has been shown that protein deficiency causes the liver to fail to detoxify estrogen.”

If the body’s ability to eliminate hormones used in the system deteriorates, they are allowed to recirculate causing problems such as premenstrual syndrome.

Poor production of hormones resulting in low progesterone, leaving estrogen unbalanced. Estrogen and progesterone are supposed to be in balance with each other, but a poor diet can result in low levels of progesterone. The body needs the raw materials to make progesterone, materials such as: cholesterol, vitamin A, and thyroid hormone (T3). If you are low in these nutrients or have low thyroid function, low progesterone is a very common cause of estrogen dominance

Chronic stress
Stress of any kind decreases progesterone levels to increase cortisol production. This is because cortisol is a stress hormone needed to help you survive the effects it produces on your body.

Birth control pills, estrogen replacement therapy
This one is pretty clear. The addition of synthetic estrogen to your body increases estrogen, and therefore the load of estrogen in it. The cardiovascular risks produced by synthetic estrogens have been known since 1940, including their ability to cause blood clots, varicose veins, miscarriage and premenstrual syndrome.

“It is the estrogen in oral contraceptives that correlates with its effects on the coagulation system. Over the last 20 years there has been general agreement that the increased risk of cardiovascular disease, rather than cancer or immunodeficiency or depression, is the most important concern about the effects of oral contraceptives. “-Ray Peat, PhD.
Aging. Estrogen levels tend to increase with age, since the levels of pregnenolone and progesterone decrease.

Can you stop the dominance of estrogen? A multi-faceted nutrition plan that is compatible with metabolism, liver, hormones and stress levels is a great approach.

How to balance estrogen levels 

supporting the metabolism

Leave the diet low in fat, count calories and eat more real food. Especially enough proteins and carbohydrates to satisfy your metabolic needs. Your body temperature is a good way to check and see if you are eating enough.
Balance your blood sugar with a proper diet that helps you level your blood sugar, and try to incorporate foods that help you accelerate your metabolism naturally (this is especially important for people with diabetes management problems). sugar in the blood).
Listen to your body. The body sends you signals and you must be able to understand them, this is an ancestral way to improve health.

Nourishes the liver
Increase protein by 70-100 grams per day based on your weight (around 20-25% of total calories). Make sure you include a lot of protein in your diet, this will help create the amino acid balance (the building blocks of proteins). By doing this, you empower the liver detoxification process to help your body take out the garbage, and detoxify the estrogen properly.
Eat easy-to-digest foods to reduce the endotoxines that can support the liver (especially important for people with digestive problems). This means simpler sugars (ripe fruits and honey), roots, tubers.
Supports the production of hormones
Increases the promoters of the synthesis of the hormone in the diet using food: thyroid (T3), vitamin A, vitamin E.
Reduces hormone synthesis blockers: unsaturated fats (PUFA), excess estrogen (hormone replacement, birth control), ultraviolet light, x-rays, and excess iron (from fortified foods, vitamins, heavy diet in meat).
Make baths with Epsom salts with 1-4 cups of these salts (magnesium) for 15 to 30 minutes several times a week before going to bed (increase amounts of Epsom salt slowly).
Eating 1-2 raw carrots a day can help the colon absorb endotoxin and estrogen for its excretion. According to Ray Peat, “Several women who suffered from premenstrual symptoms, including migraine, were measured estrogen and after the” carrot diet “, they found that the carrot lowered their estrogen within a few days, as it relieved the symptom.”
Reduce stress and environmental toxins:
Identify and reduce the stress factors in your life. This could be a variety of things; lack of sleep, poor nutrition, bad relationships, allergies and food sensitivities (since they activate the stress response), fast life, etc. Pause and see what can be a very obvious cause and change it for the sake of your health.

Thanks for reading

see you soon

Ney

The best diet for rheumatoid arthritis 2018

Rheumatoid arthritis is one of the most common autoimmune diseases.

Aggravated by the fact that there is only medication to slow down your progress.
Hence, one could think of a diet for rheumatoid arthritis to strengthen pharmacological treatment.

1.3% of the world population, mostly women, are figures that demonstrate the severity of this disease.

New research indicates that diet can influence traditional treatments for rheumatoid arthritis.

This article summarizes current data and recommendations

What is Rheumatoid arthritis?
Rheumatoid arthritis is a disease that affects the structure and function of the joints.

A membrane called the synovial membrane lines the joints, creating space and fluid to lubricate and facilitate movement.

In rheumatoid arthritis, the immune system attacks the synovial membrane, causing an inflammatory immune response that causes pain, joint deformity and disability as the disease progresses.
The Best Diet for Rheumatoid Arthritis Based on Scientific Evidence
The exact cause of rheumatoid arthritis is unknown, but the genetics and health of our intestinal bacteria seem to play an important role.

That said, the carriers of the genes can develop the disease.

Symptoms of rheumatoid arthritis

Joint pain or sensitivity

Redness or swelling in the joints

Joint stiffness, especially in the morning

Slight symptoms of fever

Fatigue

Anemia (low red blood cell count)

Firm lumps under the skin

Joint mobility problems.

The symptoms of rheumatoid arthritis usually manifest in outbreaks, during which symptoms appear or worsen over a period of days or weeks.

foods to avoid in the diet for rheumatoid arthritis
Medication is the first line of treatment for rheumatoid arthritis!

This includes non-steroidal anti-inflammatory drugs, disease modifying drugs and corticosteroids.

However, some researches and anecdotes from patients suggest that certain pharmaceutical products and dietary patterns may also influence the activity of the disease.

This includes medications such as Adderall, and foods such as gluten and dairy products.
Gluten and rheumatoid arthritis
People with autoimmune diseases, including rheumatoid arthritis, are more likely to produce anti-gluten antibodies.

These are the same antibodies seen in celiac disease, so celiacs should strictly avoid gluten.

Researchers are not sure how gluten directly impacts rheumatoid arthritis.

But it could be related to increased intestinal permeability or leaky gut syndrome.

Some small studies have found benefits with a gluten-free diet, while others found no difference.

It seems that for people who produce anti-gluten antibodies they will directly benefit from a gluten-free diet.

For others, it would be an indirect benefit by eliminating junk foods that often contain gluten. Early research suggests that the consumption of eggs and milk can be problematic.

These foods produce certain immune antibodies and inflammatory markers associated with symptoms of rheumatoid arthritis, at least in rodents.

In addition, these effects are related to food allergies.

Unlike gluten, which is capable of causing food intolerance.

Therefore, unless the patient has symptoms of allergies to eggs or milk, it is most likely not a problem.

For this reason, if you suspect an allergy or intolerance to food, consult your doctor to rule out food allergies.
Food and nutrients that can help with rheumatoid arthritis
Including certain foods and nutrients can help reduce the inflammation of rheumatoid arthritis.

Most studies have used supplements instead of natural foods, this is because they usually require high doses of nutrients.

Keep in mind that you should not add supplements without medical supervision due to the risk of interactions and side effects.

Omega-3 fatty acids
The omega-3 fats or acids of fish oil are known for their anti-inflammatory effects.
In a study of 140 rheumatoid arthritis patients, one group was given 5.5 grams of fish oil per day while the second group (control) only 0.4 grams of fish oil per day.

All participants also received several anti-rheumatic drugs throughout the study.

Both groups experienced a reduction in disease activity, but the first group had higher rates of remission (relief of symptoms).

Therefore, it could be that a dose of fish oil of at least 2.7 grams of DHA plus EPA per day can increase the effectiveness of anti-rheumatic, at least in the first 6 months.

A previous study on fish oil also found similar benefits.

Interestingly, the effect was much stronger when combined with a diet mainly vegetarian, with low content of arachidonic acid.

However, keep in mind that fish oil supplements may interact negatively with certain rheumatoid arthritis medications, so you should always talk to your doctor first.

Vitamin K2 and rheumatoid arthritis
New research suggests that a specific form of vitamin K2 (called MK-7) can help improve the effectiveness of rheumatoid arthritis drugs.

Of 84 patients with rheumatoid arthritis, one group received 100 mcg / day of MK-7 for 3 months, while a second group received “false” pills.

The first group had marked improvements in inflammation markers and evaluation of the activity score of the disease.

In addition, MK-7 increased the level of the active form of osteocalcin, an important marker of bone health.

It is currently unknown if the sources of vitamin K2 have the same effects.

Vitamin D, Calcium and rheumatoid arthritis

Patients with rheumatoid arthritis are at a higher risk of suffering from bone-related diseases due to chronic inflammation, reduced physical activity

While vitamin D and calcium do not seem to directly affect the risk of rheumatoid arthritis or symptoms, it is important to maintain

adequate levels to reduce the risk of fractures.

Vitamin D is essential for health and yet it is the number one nutritional deficit in the Western world.

When adequate sun exposure is not possible, vitamin D + calcium supplements are highly recommended.

Food sources are also recommended, including fatty fish, egg yolks.

What is the best diet for rheumatoid arthritis?

While it is limited, the evidence suggests that vegetarian and vegan diets are beneficial for rheumatoid arthritis.

In fact, many of the studies that support the vegetarian diet include more than one intervention for rheumatoid arthritis, such as fish oil, physiotherapy or fasting.

However, vegetarian diets tend to be poor in omega-3 fats and vitamin D, nutrients that could be vital for rheumatoid arthritis.

Some may also find vegetarian diets too restrictive if the sole purpose is for health reasons.

Paleo Diet
The Paleo diet is a feeding pattern that eliminates several food groups.

This includes wheat (gluten) and dairy products, known to cause inflammation in some people.

Anecdotal evidence (self-reported) indicates that the Paleo diet helps with rheumatoid arthritis.
This may be because people sensitive to gluten or dairy, notice improvements immediately.

It is also rich in omega-3 fats and eliminates junk food, which only benefits.

Unfortunately, the Paleo diet also recommends cutting out affordable and nutritious foods such as legumes and potatoes, which is unnecessary.

Mediterranean Diet
The Mediterranean diet is based on traditional foods that countries like Spain, Italy, Croatia, Greece have consumed since before the 50’s.

Emphasize fruits, vegetables, legumes, nuts, whole grains, olive oil and seafood.

It has shown promise for the treatment of rheumatoid arthritis, possibly due to its favorable ratio of omega-3 fats to arachidonic acid.

In a 3-month study of 51 patients with rheumatoid arthritis, one group followed the Mediterranean diet while the control group maintained the standard Western diet.

The Mediterranean diet group showed great improvements in physical function and vitality.

Summary of the best diet for rheumatoid arthritis
There is convincing evidence that changes in diet can complement the traditional medical treatment of autoimmune diseases.

The Mediterranean diet in particular appears the most useful and best studied diet for rheumatoid arthritis.

Patients with suspected food allergies or intolerance may benefit from eliminating gluten from their diet.

Dairy products and eggs can also cause problems, but this is based on weak evidence.

At least it’s worth trying a gluten-free diet for a month to see if the symptoms improve.

Fish oil and supplements with vitamin K2 can also help fight inflammation and it is definitely worth trying together with rheumatoid arthritis medications.

But because of the risk of side effects or drug interactions, it is vital to talk with your doctor before starting a new meal or supplement plan.

Thanks for reading

see you soon

Ney