Throughout middle and high school I never took my diet seriously as playing a big part in my athletic performance, eating entire racks of ribs and highly processed foods in between swim practices. At age 20, I was 5-foot-10 and 200 pounds.

Experimenting with Dietary Approaches

Starting my junior year of college, around 21, I started looking for ways to better my swimming performance. I went gluten-free and started changing those racks of ribs out for salads. After that, I lost 50 pounds and became a two-time All-American swimmer and set five school records at my college.

A few years later, in February 2024, I was diagnosed with high cholesterol. I was shocked. I was just 25 years old. Again, I began searching for a lifestyle change that would help. That May, I watched Forks Over Knives, which prompted my fiancé, Esfandiar, and me to go whole-food, plant-based (WFPB) overnight. In the next few weeks, without really trying, I lost 10 pounds. I found that I had more energy and started training for triathlons.

A Life-Altering Accident and a Plant-Based Comeback

One day, not long after going WFPB, Esfandiar and I had just been on a run and were walking down the street together, when he was hit by a car. He suffered a diffuse axonal injury (DAI) and spent 19 days in a coma. I insisted that his tube-feeding formula be vegan (the best the hospital could do) to continue to respect our new WFPB lifestyle. After he woke from his coma, he resumed eating WFPB.

Since the accident last year, Esfandiar has made what the doctors call “miraculous” progress, and I know in my heart that it’s thanks to our WFPB diet. Today, just eight months after he was in a coma, we love doing races and fun runs together and swimming. We’re enjoying every moment of life—especially the moments preparing WFPB meals together.

In the nine months since going WFPB, I have seen remarkable improvements in my own health, as well. I have taken 50 points off my cholesterol. I was able to safely discontinue thyroid medicine that I had been taking for 10 years. I have so much energy that I’ve incorporated CrossFit into my Ironman training routine.

In the future, I intend to compete in and win the CrossFit Games as a WFPB athlete, to spread awareness about the benefits of this lifestyle. I’m grateful to the WFPB greats, such as Dr. Michael Greger, for sharing knowledge about WFPB nutrition and forever changing my life. I have a social media presence, and I use my platform to talk about Esfandiar’s amazing recovery and my own personal journey to well-being. When talking about this lifestyle, my heart shines with pride, and I want to use every moment I have to share that light.

The post I’ve Been an Athlete All My Life, But Going Plant-Based Is What Made Me Healthy appeared first on Forks Over Knives.

As an adult, I continued eating the same way. On top of being overweight, I started experiencing joint pain and gastrointestinal issues. In my 20s I was diagnosed with lupus, Sjögren’s syndrome, osteoarthritis, acid reflux, and fibromyalgia. I struggled with constipation for weeks on end. I took medications, but nothing helped. At 25 years old, my health issues forced me to drop out of school and stop working.

In 2018, I had such intense joint pain that I had trouble lifting my newborn son, despite getting regular injections in my shoulders, knees, and ankles to manage the osteoarthritis. I also had anxiety and extremely high blood pressure.

Ready for Change: Ditching Animal Products, Going WFPB

I felt that if I wanted to live much longer, I desperately needed to change. I knew that cutting out meat and junk food and switching to a whole-food, plant-based (WFPB) diet would be good for me, so I started slowly moving in that direction, first cutting out pork and highly processed foods, then beef, then chicken and turkey. I started losing weight, and by the end of 2019, I was down about 80 pounds.

In summer 2023, I cut out salmon (the only animal product I was still eating) and oil and went fully WFPB, with support and inspiration from several plant-based groups I joined on Facebook. Seeing testimonials from other people who transformed their health on a WFPB diet gave me the motivation I needed.

More Energy Than Ever

Today I love eating leafy greens, sweet potatoes, fresh herbs, and all sorts of veggies, fruits, and whole grains, and I’ve lost about 10 more pounds. I feel more energized than ever, and I’m able to manage my chronic pain well enough that I can work out and do yoga. I still have osteoarthritis, but I bounce back from flare-ups more quickly, and I don’t need injections.

I no longer experience acid reflux or constipation. My blood pressure and cholesterol levels are all within the healthy range. I used to go to the doctor weekly; as of this writing, I’ve only been to the doctor one time in the past year, and that was just for my yearly checkup. Since adopting this lifestyle, I’m doing so much better mentally, physically, and spiritually.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post I Said Goodbye to Animal Products—and Acid Reflux, High Blood Pressure, and Debilitating Arthritis Pain appeared first on Forks Over Knives.

I decided to go vegan. A few weeks later, before I began chemotherapy, scans showed that the tumor had already shrunk. It felt like things were looking up.

Struggling to Maintain a Healthy Diet

I continued to try to minimize meat and dairy during and after treatment, but with four kids at home and a husband who likes to travel and eat out a lot, I found it nearly impossible to stick to it. I struggled to truly embrace vegetables, since I’d never really eaten many vegetables before. Finally, after a year or so of being mostly vegan, I reverted back to a standard American diet, beginning my downward spiral.

Fast-forward to December 2017. I was at the gym, attempting to regain some energy and get back in shape after treatment. But I couldn’t shake what I thought must have been late chemo symptoms, including fatigue, severe joint pain, and brain fog. I found myself tongue-tied all the time, and even the names of people I’d known my whole life were eluding me.

The more time passed, the worse it got. I developed a stammer. Discouraged, I found myself crying on my husband’s shoulder many nights. My oncologist tried to reassure me that this would all pass, that my body was recovering from chemo. But I knew something was really wrong. It was not normal to feel faint and short of breath just from doing simple household tasks.

A New Diagnosis: Primary Biliary Cholangitis

After almost a year of different doctors, lab work, and imaging, I finally received a new diagnosis: primary biliary cholangitis (PBC). PBC is an autoimmune disease affecting the bile ducts, and it eventually leads to scarring or cirrhosis of the liver.

Over the next two years I suffered from debilitating pain, fatigue, ocular migraines, severe dry mouth and eyes, bleeding, and cracking lips. I made multiple trips to the ER. Eventually, it became so unbearable that I knew what I had to do. I had asked myself a hundred times why I ever quit the plant-based diet, but it took hitting rock bottom before I finally came to my senses and jumped headfirst into a whole-food, plant-based diet.

Embracing a Whole-Food, Plant-Based Lifestyle

I got back on track in the fall of 2020, turning to resources such as the Physicians Committee, Forks Over Knives, and plant-based YouTube channels. Within a day of adopting a WFPB diet, I found I had more energy. By Day 2, the joint pain was gone. Within a week, my mouth was making enough saliva again. Within a month, all of the many symptoms I’d been experiencing disappeared. Finally, I could live my life and do all the little things that we tend to take for granted when we’re healthy.

It’s been four years of eating WFPB, and I remain symptom-free. It’s an amazing feeling. Today I love snacking on different fruits, especially dates. I drink lots of smoothies and typically eat salads for dinner. It’s fun finding new dressing recipes!

Family and friends have been super supportive of my lifestyle. They are fascinated that I don’t count macros or care how much protein I’m getting. Many people I know decided to convert to a WFPB diet after seeing my results. This inspired me to become a certified health coach and nutritionist. Now it brings me so much joy to help other women go plant-based. My story has taken a turn for the better: What once seemed to be my defeat turned out to be my purpose.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post From Rock Bottom to New Heights: My Plant-Based Recovery from Liver Disease appeared first on Forks Over Knives.

In 2015, at the age of 33, I was diagnosed with Crohn’s disease. With two young children, I was desperate to find something that would make me feel better. Of course, I was prescribed plenty of medications, some of which helped a little, but they came with so many uncomfortable side effects and potentially harmful long-term effects that I didn’t want to stay on them for long.

Eventually, I stumbled upon a few books about healing with plant-based nutrition that caught my attention. I didn’t cut out meat entirely, but I ate a lot less of it. For a while, I experienced some relief from my Crohn’s symptoms.

Ready to Throw in the Towel

In 2019, I got really sick and ended up in the hospital a few times. In 2020, a surgeon removed an extremely damaged section of my small intestine. After that surgery, I expected to feel 100% better… but I didn’t. I was frustrated enough that I was about ready to throw in the towel and just take all the scary medications indefinitely.

But I ended up going back to the dietary drawing board one more time. Lent was coming up, so I resolved to eat only fruits, vegetables, beans, and nuts for 40 days. I found that I felt so much lighter. I decided to cut out meat completely. I didn’t really have a taste for it after the surgery, so it wasn’t that hard to do. And at that point, in my quest to eliminate my Crohn’s triggers, I had already cut gluten, dairy, corn, refined sugar, oils, soy, eggs, caffeine, and alcohol from my diet. What was one more food, in the grand scheme of things? So I got to work, researching and planning a whole-food, plant-based (WFPB) diet, as a last-ditch attempt to heal myself from Crohn’s.

Off All Medications

Within a year of going WFPB, I was able to discontinue all medications, and I felt better than I had in 10 years.

It’s been a few years now, and I’ve stayed on a WFPB path. I love to eat lots of fresh fruit, Buddha bowls with quinoa and root veggies, big salads with simple cashew- or tahini-based dressings, potato bowls with roasted veggies, and vegetable curries with brown rice. I return to Forks Over Knives again and again for new healthy vegan recipes.

Things aren’t perfect. I occasionally have small Crohn’s flare-ups, mostly stress-related—but with my healthy diet and lifestyle, I’m able to get past them much easier than in the past. I wholeheartedly believe that I will be completely healed one day, and whole plant foods will be a major key to that healing. Getting plenty of sleep and exercise, managing stress, and keeping a positive mindset are other things I work on every day, as well.

A couple of years ago, I was inspired to get certified as a health coach to help others eat more plants and lead healthier lifestyles. It’s work that I love and look forward to every day. Eating plants has helped me make incredible strides in my own health journey, and now I get to help others improve their health as well—what could be better?!

I feel amazing and excited to live the rest of my life as a WFPB eater.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post I’m Keeping Crohn’s Disease in Check with a WFPB Diet appeared first on Forks Over Knives.

Affecting 24 million people nationwide, autoimmune diseases can severely impact a person’s quality of life. More than 80 conditions—including lupus, rheumatoid arthritis, and Type 1 diabetes—fall under the umbrella of autoimmune diseases, and while most of them have no cure, simple lifestyle changes can make symptoms more manageable.

What Are Autoimmune Diseases?

Your immune system plays a critical role in protecting your body against infection and disease. In autoimmune diseases, an unknown trigger causes the immune system to produce antibodies that—rather than fight infections and ward off diseases—attack the body’s own tissue. The following list comprises just a few of the vast number of known autoimmune diseases.

GET OUR FREE 20-PAGE ULTIMATE PLANT-BASED BEGINNER’S GUIDE

Autoimmune Disease Risk Factors

While the exact causes of autoimmune diseases remain unknown, researchers point to the following noted risk factors, which may occur alone or in combination with others.

• Your genes. Autoimmune diseases tend to run in families; however, the gene inheritance pattern is typically unknown.
• Your sex. Women make up 78% of those affected by autoimmune diseases.
• Having another autoimmune disease. Roughly one-quarter of autoimmune disease patients have multiple autoimmune syndrome, an accumulation of three or more autoimmune conditions.
• Some viruses. Influenza A viruses, measles, and hepatitis C are among the viruses that may trigger the development of autoimmune diseases.
• Some medications. Certain blood pressure medications, statins, and antibiotics can induce conditions such as autoimmune hepatitis and drug-induced lupus erythematosus.
• Smoking. Tobacco smoking has been linked to multiple autoimmune diseases.
• Obesity. More than 10 autoimmune diseases are known to be associated with being overweight or obese. Research suggests that obesity may promote inflammation while reducing the body’s ability to recognize its own antigens as a non-threat when responding to foreign substances.

How Does Diet Affect Autoimmune Diseases?

“Diet plays a huge role in autoimmune diseases because the immune system is affected by food, and two-thirds of your immune system is located in the gut,” says triple board-certified rheumatologist Micah Yu, MD, who also practices integrative medicine. “Whatever food passes through your gut will talk to your immune system.”

Gut dysbiosis—an imbalance in the gut microbiome, the naturally occurring population of bacteria and other microorganisms within the GI tract—has been closely associated with multiple autoimmune diseases, suggesting that maintaining a healthy gut microbiome benefits autoimmune health.

According to 2021 research published in Lupus Science & Medicine, a dietary fiber called resistant starch (commonly found in bananas, plantains, legumes, and whole grains) may positively affect the gut microbiome of people with lupus. Researchers collected stool samples and dietary information from 12 SLE patients and 15 SLE-related antiphospholipid syndrome (APS) patients to see if resistant starch in their regular diets impacted their gut bacteria makeup. While no one consumed high quantities (more than 15 grams) of resistant starch, medium levels (between 2.5 and 15 grams daily) of dietary starch were associated in SLE with increased Bifidobacterium, which is beneficial to the immune system. And people with APS who ate medium levels of resistant starch exhibited lower quantities of harmful bacteria linked to the disease.

Conversely, ultra-processed foods—such as soft drinks, refined sweetened foods, salty snacks, and processed meats—have been demonstrated to promote gut dysbiosis. A 2017 review published in Foods concluded that the resulting imbalance might be associated with an increased risk of at least two autoimmune diseases—Type 1 diabetes and celiac disease—in predisposed children. Additionally, a 2021 study published in The BMJ suggested that eating ultra-processed foods can significantly heighten the risk of developing IBD.

One reason these foods are so detrimental is that they produce inflammation, which can trigger an abnormal immune response, says Yu. “With your immune system, you have something called immune tolerance, where your immune system’s supposed to see its own cells and just ignore it. But [in autoimmune diseases] over time, because of chronic inflammation, your body will start reacting to its own cells. That’s where [the body] can attack its own joints, its own brain cells, its own nervous system cells, and so forth.”

Yu says that one way to combat that inflammation is by consuming more anti-inflammatory foods. Research has shown that fruits and vegetables are associated with anti-inflammatory properties. And there is evidence that a vegan diet rich in fruits, vegetables, and whole grains reduces inflammation.

A plant-based diet may also reduce autoimmune disease symptoms, such as fatigue. A 2004 study had 24 middle-aged people with rheumatoid arthritis follow a low-fat vegan diet for four weeks. At the end of the study, participants saw a significant reduction in all RA symptoms, except for the duration of morning stiffness. A more recent study, published in Lupus in January 2022, looked at extensive data from 420 SLE patients who completed a 26-question survey on their diets and SLE symptoms. Researchers found that patients “who changed their eating patterns to incorporate more plant-based foods while limiting processed foods and animal products reported improvements in their disease symptoms.”

Real-Life Success Stories

Have you been diagnosed with an autoimmune disease? You may be able to improve your outcomes by eating more whole plant foods and avoiding animal products and highly processed foods. For inspiration, check out the following first-person testimonials from people with autoimmune diseases who benefitted from a whole-food, plant-based diet.

“I Resolved a Decade of Rheumatoid Arthritis Pain Within Months on a Plant-Based Diet”

After 10 years of painful rheumatoid arthritis, Andrea Kane changed her diet and dramatically reduced her rheumatoid arthritis symptoms. Read her story.

“How I Reversed Crippling Rheumatoid Arthritis With a Plant-Based Diet”

In August 2015, at 35 years old, Emily Brandehart was diagnosed with rheumatoid arthritis, with symptoms so painful that she couldn’t sleep. Then she did some research and discovered the benefits of a plant-based diet. Read her story.

More Stories

• From Sick and Tired to Happy and Healthy: My Whole-Food, Plant-Based Journey
• I Overcame Lupus and Freed Myself from Medications with a Plant-Based Diet
• For 26 Years, I’ve Managed Type 1 Diabetes With a Plant-Based Diet
• I Used to Have MS Relapses Every 6 Months. After Going Plant-Based, I Haven’t Relapsed in 10 Years
• Overcoming Myasthenia Gravis Symptoms on a Plant-Based Diet
• Plant-Based Diet Has Me Winning My Long, Hard Battle with Ulcerative Colitis

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Autoimmune Diseases and Diet: Here’s What You Need To Know appeared first on Forks Over Knives.

• Types
• Symptoms
• Diagnosis
• Causes
• Triggers
• Treatment and Management
• Success Stories

How Lupus Works

Lupus is an autoimmune disease in which the immune system attacks the DNA and nuclei of its own cells when cells break apart. The pathophysiology is complex and involves both the innate and adaptive immune systems, but lupus predominantly has to do with overactive B cells (which belong to the adaptive immune system). Interferons, the part of the immune system that fights viruses, may also be overactive in lupus patients.

This educational video from Osmosis by Elsievir does a great job of showing how SLE works.

Types of Lupus

Lupus can come in many different forms. Lupus in general is called systemic lupus erythematosus (SLE) and can affect many different organs in the body. Other forms include lupus nephritis (lupus of the kidneys); neuropsychiatric lupus (lupus involving the brain); drug-induced lupus (lupus induced from medications); and cutaneous lupus (lupus affecting the skin only). 

Symptoms

The manifestation of lupus varies from patient to patient. While some patients can have only one or two symptoms of lupus, others will exhibit many more. Symptoms can present in multiple organs and can range from mild to life-threatening. Some common ones include: 

• Rashes on the face or body
• Fatigue
• Arthritis
• Brain fog
• Hair loss
• Photosensitivity
• Oral ulcers or nasal ulcers
• Chest pain
• Shortness of breath

Lupus can also affect the functioning of the kidneys, nerves, and brain, as well as different blood cell types, potentially causing anemia, low platelets, and low white blood cell count. 

Diagnosis

Lupus is typically diagnosed by rheumatologists based on a number of different clinical symptoms and laboratory values. The American College of Rheumatology published updated classification criteria for SLE in 2019 to help clinicians to determine if a patient has lupus. 

What Causes Lupus?

Available research suggests that a combination of genetic, environmental, and hormonal factors cause lupus. 

Genes

Research has indicated that there is a genetic component to lupus. Multiple genes have been implicated in SLE development, with a 2010 study published in Nature Reviews finding more than 30 genetic associations with the disease. A study published in 2018 in the Seminars of Arthritis and Rheumatism found that twins of lupus patients were more likely to develop lupus or other autoimmune diseases. 

Environmental Factors

Environmental factors, particularly obesity, can also influence lupus risk. In a prospective cohort study among 238,130 women in the Nurses Health Studies, obese participants were 85 percent more likely to have SLE than participants with normal BMIs. One possible explanation for this association is that obesity can contribute to gut dysbiosis. Additionally, an excess of adipocytes (fat cells) can push the immune system toward inflammatory pathways. 

Hormones

Women are much more likely than men to suffer from lupus, representing roughly 90 percent of all lupus cases, and women between the ages of 15 and 44 are the most likely to develop the disease. This may be because estrogen stimulates the production of antibodies, making autoimmune responses more likely.  

Can Certain Foods Make Lupus Symptoms Worse? 

Certain dietary elements are generally inflammatory and thus prone to making lupus worse. These include excess salt, highly processed foods, processed and red meats, and refined sugar—all of which are common in the standard American diet. High-fat diets can potentially worsen lupus, as well. 

In addition to causing inflammation directly, highly processed foods can promote weight gain and obesity. Obesity, in turn, can contribute to chronic inflammation that heightens the risk of developing autoimmune diseases, including lupus. 

Interestingly, a study published in 2015 found that lupus patients had higher levels of AGEs (advanced glycation end-products), inflammatory compounds found in the highest concentrations in animal products and fried foods. 

Triggers

Any factors that put stress on the body can exacerbate lupus and cause symptoms to flare up. Common triggers for SLE flare-ups include:

• Stress
• Lack of sleep
• UV radiation
• Smoking cigarettes
• Viruses
• Bacterial infection 
• Hormonal fluctuations (particularly estrogen)

How to Treat and Manage Lupus

While there is no cure for lupus, there are ways to manage it. Medications can be an essential part of managing SLE, but lifestyle changes can help reduce and relieve symptoms of autoimmune disease, as well.

Foods to Alleviate Lupus 

Gut dysbiosis—an imbalance in the gut microbiome—has been closely associated with multiple autoimmune diseases, including lupus, rheumatoid arthritis, multiple sclerosis, and inflammatory bowel disease. It is unclear at this time whether gut dysbiosis in lupus occurs as a result of the disease itself or occurs prior to the actual disease onset. In either case, fostering a healthier gut microbiome can be a boon for autoimmune health, since up to 70 percent of the immune system is located in the gut. Fruits and vegetables, which are rich in fiber and phytonutrients, are excellent for promoting a healthy gut microbiome.

Chia seeds and flax seeds are high in fiber as well as omega-3 fatty acids, which can potentially decrease lupus disease activity. Polyphenols in fruits and vegetables exert anti-inflammatory activity, as well. Turmeric and ginger have powerful phytonutrients that can help decrease inflammation. 

Fiber also seems protective against lupus disease activity. After systematically reviewing 184 studies on diet and SLE, the authors of a 2020 report published in Frontiers in Immunology recommended that lupus patients consume a low-calorie, low-protein diet that contains plenty of fiber, polyunsaturated fatty acids, vitamins, minerals, and polyphenols.

In a study published in Lupus in January 2022, researchers surveyed SLE patients about their experiences using dietary changes to manage their symptoms. The greatest reduction in symptoms was reported among those who reduced their intake of dairy and processed foods and those who reported trying a vegan diet.  

Other Tools

In addition to the dietary changes mentioned above, SLE is largely managed by medications. Hydroxychloroquine is often the first-line medication. Azathioprine, mycophenolate mofetil, belimumab, and other immunomodulators are also used for management. 

Lifestyle modifications that can help with all autoimmune-related issues include improving sleep quality, exercising regularly, and decreasing stress levels.

Patients should consult with their rheumatologists to determine an optimal treatment plan. 

Success Stories

Read these inspiring stories from patients who reduced their lupus symptoms after adopting a whole-food, plant-based diet.

• I Overcame Lupus with a Plant-Based Diet
• From Crippling Lupus to Living Pain-Free on a Plant-Based Diet
• After a Stroke, This Doctor Reversed Her Lupus With a Plant-Based Diet

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post What Is Lupus? A Rheumatologist Breaks Down Causes, Symptoms, and Lifestyle Strategies That Can Help appeared first on Forks Over Knives.

Saddled with Symptoms and Side Effects

In the years following, I gradually became more active, striving to be in tiptop shape. Despite still needing gabapentin to minimize my leg and foot pain, I was exercising regularly and thought I was eating a healthy diet. In late 2010 I was hit with the H1N1 virus,. I got over the worst of it within a few weeks, but for the rest of the winter I still felt off: I was tired, had trouble catching my breath during easy exercise, often had unexplained body aches, and regularly lost my voice for days at a time. 

In early 2011 I felt extremely lethargic. After bloodwork, I was diagnosed with hypothyroidism. This meant more medication, but my symptoms didn’t improve much, and the following year I was diagnosed with systemic lupus erythematosus.

I took handfuls of prescriptions and rode a roller coaster of side effects and debilitating symptoms: joint pain, eye pain, body rashes, frequent headaches, embarrassing brain fog, dizziness, nausea, recurring respiratory and urinary tract infections, and extreme fatigue no matter how much time I spent in bed. I kept trying to make the best of things, but my decade-long marital relationship was a train-wreck, my career as a financial analyst was at risk because I missed so much work, and I was stressed about my future.

In 2014, a few months after my marital relationship ended, I was diagnosed with mixed connective tissue disease. Four autoimmune diagnoses by age 41 wasn’t what I had envisioned for my life.

Looking for Lifestyle Solutions

I asked my doctor on several occasions if I could do anything different—maybe change what I was eating—but he said that my diet had nothing to do with my health. When my cholesterol results were out of the healthy range, he said it was “because of lupus.” I wasn’t noticeably overweight, so he wasn’t concerned. (He said, “You’re thin; it’s fine.”) My treatment plan consisted of managing each symptom as it presented, lacking the holistic perspective that our body parts and internal systems are connected.

I followed a balanced diet according to Canada’s official food guide, eating what I believed were healthy proportions of meat or seafood; dairy, eggs, or cheese; breads and other grains; and fruits and vegetables each day. I also ate sugary snacks and desserts, figuring that it must be OK for me to do so, since I wasn’t obese. The number on the scale was my only benchmark for my food choices, and I told myself that if I gained weight I would go on a diet.

About a year and a half into a new relationship, my health was at rock bottom. I was in significant amounts of pain, missing work for weeks or months at a time. I was sick and tired of feeling sick and tired. My boyfriend, Mike, came into some unexpected money, so off we went for a two-week vacation to Nicaragua to try to have some fun.

A Taste of Better Living

While we were in Nicaragua, there was one day where my feet were so swollen that I couldn’t walk, but the rest of the vacation was rejuvenating, with minimal symptom flare-ups. Suddenly, I felt hopeful again. The Caribbean breezes were relaxing. The tasty traditional dishes—rice, beans, piles of fresh fruits and vegetables—were easy to enjoy. We still ate some seafood and chicken, but significantly more of our diet was plant-based.

I began weaning off of my prescriptions, despite having no concrete plan of what to “replace” them with. My rheumatologist supported me in trying this but warned that I would probably have worsening symptoms and need to resume the full doses.

In late 2016 Mike and I returned to Nicaragua—this time to build a vacation home on an island off the coast. The longer we were there, the better I felt. By the time we returned to Canada in the summer of 2017, I was off all prescriptions, and I no longer needed daily naps. I felt more energetic and clear-headed than I had in years. I connected the improvements in my health to the more plant-based, less-processed diet that I’d been eating while in Nicaragua. After making that health-nutrition connection and learning from the islanders about natural remedies for various ailments, I found myself increasingly interested in learning about the power of plants and the contributing factors to autoimmune illnesses. 

In 2019, Mike and I came across the Forks Over Knives documentary film. It was eye-opening and shocking, and suddenly my “accidental” health turnaround made so much sense. We went all-in on a whole-food, plant-based, no-oil lifestyle from that point forward.

Today, I’m still happily WFPB, and I’ve kept the majority of my autoimmune symptoms at bay. Despite once being told I would need pills forever, I’ve been prescription-free for almost five years. Lupus antibodies don’t even show up in my bloodwork anymore, and my thyroid and cholesterol levels are normal. I used to always look puffy, but no more. I’m now an author and a certified nutrition coach and body-healing coach, helping other autoimmune warriors turn their health around, too.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post I’m Keeping Lupus in Check with an Oil-Free Vegan Diet appeared first on Forks Over Knives.

In the years that followed, I frequently experienced severe symptoms such as double vision, difficulties with speaking and swallowing, and muscle weakness. Some days I couldn’t even hold my head up.

But I never gave up. I continued searching for ways to improve my health. I started practicing tai chi and qi gong. I walked several miles daily. I ate what I thought were healthy foods, such as white meat chicken, turkey, and fish. Still, my symptoms persisted. At one point, they got so severe that I wound up in the ICU for five days.

A Life-Changing Lecture

Then, in 2006, I heard a clinical nutritionist speak. He explained that eating animal products can compromise the immune system. He recommended that patients with MG or any autoimmune disease switch to a whole-food, plant-based diet. I made the switch that day, and in just a few months, my symptoms disappeared. Eventually, I was able to phase out all medications. 

Later that year, a serious health scare inspired my husband, Bob, to join me in this way of eating. He’d had a small tumor on his left kidney removed, and the surgeon advised him that even though they’d removed the entire growth, this type of tumor had been known to return. Having witnessed my health transformation, Bob thought that a WFPB diet might help reduce the risk of kidney cancer recurrence. 

Thriving in Our 80s

It’s been 15 years, and we’re both feeling better than ever. Bob remains cancer-free, and my MG symptoms never resurfaced. Now in our 80s, we’re all about healthy aging, and it is our privilege to share our stories in the hope that we might inspire others. We believe that eating this way has saved our lives, and we are very thankful. 

A strong immune system is the key to being healthy at any age—whether you are 28 or 82! These are the steps that we use to nourish healthy immune systems and increase our protection from disease. 

1. Eat more plants. Include more whole grains, fruits, and vegetables in your diet, and significantly reduce—or, better yet, eliminate—added sugar, oil, and salt, as well as meat and dairy products. 
2. Stress less. Studies have shown that stress can significantly compromise the immune system. Find healthy ways to relax. Meditation and a Chinese wellness practice called qigong are two ways that we reduce stress.
3. Exercise regularly. Get some form of exercise every day, whether it’s walking, qigong, yoga, biking, or any activity you enjoy. 
4. Sleep plenty. Growing evidence shows that sleep is very important to immunological health. Experts recommend that healthy adults get 7-9 hours of sleep each night. 

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Overcoming Myasthenia Gravis Symptoms on a Plant-Based Diet appeared first on Forks Over Knives.

Eventually, my gout pain transformed to another form of arthritis, affecting multiple joints in my body. A medical student at the time, I was frustrated that I couldn’t explain my own symptoms. I went to several rheumatologists, and none of them could explain my symptoms either. My inflammatory markers were high, but my blood work showed no other signs of autoimmune disease. I noticed that it seemed like food sometimes affected my pain, but I couldn’t determine the pattern. 

Reaching a Turning Point

While in medical school, I ate a lot of unhealthy frozen meals and fast food just to get by so that I could study and keep up with my work. My diet did improve throughout my 20s, as I began incorporating more fresh vegetables and fruits, but I still ate a lot of animal products. 

In 2015, my wife, Melissa Mondala, MD, and I both began our residencies at Loma Linda University. The only Blue Zone in the U.S., Loma Linda, California, is home to a large population of vegetarians and vegans, and Melissa was amazed to discover how many residents were active and healthy well into their 80s and 90s. It got her interested in lifestyle medicine, and in 2017, she decided to try a whole-food, plant-based (WFPB) diet to treat some of her own health conditions. 

When Melissa first had me try some plant-based dishes, I didn’t enjoy them. Yet as the months went by, I became more interested in the idea of WFPB. I read How Not to Die by Michael Greger, MD, and watched the Forks Over Knives documentary film. In May 2018, I decided to give WFPB a shot. 

Encouraged by Fast Results

The transition was definitely challenging for me. I had no trouble cutting out meat and fast food, but avoiding the endless aisles of processed food at the grocery store—that was hard. It was tough resisting chips and other junk foods. 

But I noticed that, with each passing week on a WFPB diet, my pain and stiffness were lessening. Within three months, my pain and inflammation significantly improved, and I stopped having flare-ups. This really surprised me. I didn’t even have to take painkillers. It was the greatest feeling in the world. I had blood work done and found that one of my inflammatory markers, C-reactive protein, was negative, after being positive for 10 years! 

Nothing beats being pain-free, and I was determined to stick with this new lifestyle. 

Changing Lives

Today, I continue to thrive on a whole-food, plant-based diet. This way of eating has definitely changed my life. It has influenced my friends and family, too, as they strive to eat more plants. 

It’s also changed the way I practice medicine as a rheumatologist. Lifestyle medicine, with an emphasis on WFPB eating, is now the foundation of my practice. It’s so satisfying to help my patients feel better. I use my social media to be a light in this space by talking about autoimmune diseases and plant-based nutrition. Nothing beats being pain-free.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post As a Rheumatologist, I’ve Helped My Patients and Myself with a Plant-Based Diet appeared first on Forks Over Knives.

A chronic inflammatory autoimmune disease that causes painful swelling and erosion of the joints, rheumatoid arthritis affects about 1 percent of the world’s population. Unlike osteoarthritis, which results from wear and tear, RA occurs when a person’s immune system attacks healthy joint tissues. Additionally, flare-ups are often accompanied by full-body symptoms, including fatigue, anemia, fever, and loss of appetite. 

While genetic factors account for an estimated 50–60 percent of individuals’ risk for RA, the research presented in the new review suggests that lifestyle factors, including diet, play an important role.

The review authors pointed to evidence that a plant-based diet may be effective in reducing pain and other rheumatoid arthritis symptoms in part because of its impact on gut health. Researchers have speculated that there is a connection between intestinal inflammation and joint inflammation. In a 2015 study, participants randomly assigned to a two-month plant-based diet exhibited lower levels of inflammation than those whose diet included higher levels of fat and animal products. And a single-blind dietary intervention study found that after about a month on a low-fat vegan diet, people with moderate-to-severe RA experienced significant reduction in morning stiffness, pain, and joint tenderness and inflammation. 

Further research included in the review indicates that diets high in fat and processed meats can result in increased systemic inflammation as measured by circulating C-reactive protein (CRP). Meanwhile, the vegetable and high fiber content of a plant-based diet may actually reduce CRP levels.

Review authors also noted evidence that a higher BMI puts people at greater risk of developing rheumatoid arthritis and, for those who already have RA, decreases the likelihood of remission (periods in which the swelling and pain fade or disappear between flare-ups). They also cite a 2018 analysis of medical records that revealed patients who lost more than 11 pounds were three times more likely to experience symptom improvements than those who lost less weight, and point to research that diets rich in vegetables, fruits, and fiber are associated with lower BMI. 

“The main take-home here is that it’s such a common misconception that diet doesn’t matter for RA,” says review co-author Lee Crosby, RD, LD, a staff dietitian with PCRM. “A low-fat, plant-based diet is anti-inflammatory. It helps with weight loss and eliminates many of those common trigger foods [such as processed meats and dairy]. … All of that can provide relief to patients.”

Ready to get started? Check out our Plant-Based Primer to learn more about adopting a whole-food, plant-based diet.

The post New Review Shows Plant-Based Diet May Reduce Rheumatoid Arthritis Symptoms appeared first on Forks Over Knives.