Written by Mike Hutchings on September 16, 2024 "It wasn’t easy, and it took months of trial and error to find a diet that worked for me. But the results were undeniable. I slowly started seeing improvements, and over time, my inflammation began to subside." Two years ago, after receiving my third COVID vaccine, my life took an unexpected turn. It started with inflammation in my nose; an uncomfortable tingling that within three weeks turned into unbearable pain and a trip to the emergency room. Over the next year the pain and inflammation spread to my neck, ears, eyes, back, elbows, fingers, prostate, knees, and feet. I was overwhelmed as my body seemed to be turning against me, and despite multiple doctor visits, there was no clear diagnosis. They mentioned a potential autoimmune disease but said they would need a nose cartilage biopsy to confirm it. Their solution? A lifetime prescription of prednisone. But that wasn’t the path I wanted to follow. Relapsing Polychondritis - The Search for Answers Instead of accepting a future defined by medication, I turned to the internet and began researching alternative solutions to relapsing polychondritis. That's when I found Jitka, a wholistic health practitioner who introduced me to the relationship between diet and inflammation. This discovery changed everything. Jitka taught me that what I put into my body had a direct effect on my symptoms. It was eye-opening to learn that processed foods, sugars, oils, and even seemingly harmless salts were contributing to my body’s inflammatory response. Determined to heal naturally, I made the decision to overhaul my diet. A Whole Foods Approach I committed to eating only Whole Foods, nothing processed. I stopped dining out, which was a big lifestyle shift, and began cooking all my meals at home. It wasn’t easy, and it took months of trial and error to find a diet that worked for me. But the results were undeniable. I slowly started seeing improvements, and over time, my inflammation began to subside. My approach became a plant-based diet, free from salt, oil, and sugar. I was meticulous, yet even with this clean approach, I realized through food journaling that too much of a good thing could still trigger inflammation. For instance, an excess of nuts, seeds, or even fruit could cause flare-ups. So, I continued to fine-tune my diet, evolving it to incorporate as many high-micronutrient foods as possible while listening closely to my body’s signals. One such signal was noticing I felt better when I skipped breakfast.  With some additional research I discovered the healing power of fasting. I started incorporating fasting into my healing plan, including intermittent fasting and long fasting of 7 days or more at a time. It's during these fasting periods the undeniable connection between food and inflammation is so evident. "...it’s about what we eat, how we move, how we manage stress, and how we connect with the world around us." The Power of Physical and Mental Health Alongside dietary changes, I knew I needed to become physically stronger. I started jogging regularly, incorporating HIIT workouts, and lifting weights. Exercise became an outlet not only for improving my physical health but also for boosting my mental well-being.  One of the surprising reliefs I discovered was the use of saunas and hot showers. They provided instant relief from inflammation and helped me feel more grounded in my body. I also turned inward, focusing on mindfulness and stress reduction. Meditation became a daily practice, helping me let go of the stress and anxiety that had accumulated during this challenging time. I consciously shifted my mindset to appreciate the positives in my life—my health, my family, and the small joys of everyday living. Reconnecting with Nature Vitamin D deficiency was a concern, so I made a point of spending more time outdoors. Hiking, boating, or simply walking for an hour after dinner became my new normal. Mike connecting with nature Recently, I began practicing grounding—spending more time barefoot, walking on grass or simply standing in my yard. I found that reconnecting with the earth brought me a sense of calm and balance that further supported my healing journey. Sharing My Journey My autoimmune journey has been one of trial, discovery, and perseverance. While I continue to evolve my diet and lifestyle, I feel empowered by the knowledge and control I have gained over my health. This journey has taught me that healing is multi-dimensional—it’s about what we eat, how we move, how we manage stress, and how we connect with the world around us. I'm not symptom free yet, but I am pain free and able to live a happy, high-quality life without limitation and medications. My symptoms are trending in the right direction, and I feel empowered knowing I have tools to mitigate the inflammation. I ’m happy to share my experiences and insights with others who may be going through something similar. If you have questions or want to know more about my journey, please feel free to reach out. We’re all in this together, and I believe that with the right tools and mindset, healing is possible. -Mike Hutchings Note: If you would like to connect with Mike, let Jitka know, and she will provide his contact information. Just fill out the form below. Thank you! Life Update, July 2025. Congratulations to Mike, who has recently become a proud dad! Join me in welcoming a very lucky baby born into a healthy, whole-food, plant-based family! Mike and his baby boy, enjoying a day at the waterfall Note: I began working with Mike in April 2022. His case was challenging, requiring significant time, effort, and varied strategies to reduce the inflammation driving his symptoms. While Mike isn’t completely symptom-free, he is pain-free and committed to continuing his health journey. It’s hard work to stick to a strict diet, exercise, and lifestyle changes, but the benefits far outweigh the alternative of living in pain and ongoing inflammation, risking further autoimmune disease. This article was written in September 2024, almost two and a half years after we began working together. In many cases of relapsing polychondritis (and other autoimmune diseases), remission can be achieved much sooner. If you or someone you know is dealing with this condition, please share my website so they can learn how to manage and, ideally, put their disease into remission. Thank you, Jitka Learn more about relapsing polychondritis here . For more autoimmune success stories, click Reversing Relapsing Polychondritis: A Journey to Remission , Success Story - Relapsing Polychondritis in Remission , Success Story - Lisa's Relapsing Polychondritis Success Story , Success Story – Virk's Relapsing Polychondritis Recovery Journey .

Pociťujete bolest v uších, nose, očích nebo kloubech? Myslíte, že se jedná o relabující polychondritidu? Zajímá vás, jaké jsou možnosti léčby? Co je relabující polychondritida ? Relabující polychondritida (RP) je vzácné autoimunitní onemocnění neznámého původu, které postihuje přibližně 0,71 až 3,5 osoby na milion obyvatel ročně. Toto onemocnění způsobuje opakované epizody zánětu chrupavek v těle, často postihujících uši, nos, hrtan, průdušnici, oči, klouby, ledviny či srdce. RP může vést k výrazným změnám vzhledu a funkčnosti – například ke „květákovým“ uším, sedlovitému nosu, a v těžkých případech k poškození zraku, sluchu a dýchání. Objevuje se u mužů i žen napříč etnickými skupinami, s mírně vyšším výskytem u žen. Onemocnění se obvykle objevuje mezi 40. a 50. rokem života, ale může začít v jakémkoli věku. Lidé trpící autoimunitními chorobami mají zvýšené riziko rozvoje dalších autoimunitních chorob. Až 30 % případů RP se vyskytuje spolu s jinými chorobami pojivové tkáně, jako je revmatoidní artritida (RA), systémový lupus erythematodes (SLE) nebo Sjögrenův syndrom. Kvůli proměnlivému průběhu a nespecifickým počátečním příznakům (např. horečka, úbytek hmotnosti, noční pocení, únava, zvětšené uzliny) často zůstává RP po dlouhou dobu nediagnostikovaná – průměrně 2,9 roku. [1,2] Lékař sděluje pacientce, že jí nic není. Diagnóza relabující polychondritidy Krevní test specifický pro potvrzení RP neexistuje. Diagnóza založena na klinických příznacích, případně biopsiích nebo zobrazovacích metodách. Pro stanovení diagnózy RP by měl pacient splňovat alespoň tři z následujících šesti kritérií: Opakující se zánět chrupavek obou uší (až 90 % případů) Neerozivní zánětlivá artritida (50–85 %) Zánět nosní chrupavky (53 %) Zánět očních struktur (50–60 %) Zánět chrupavek dýchacích cest (hrtan, průdušnice) Poškození vnitřního ucha (např. ztráta sluchu nebo závratě) Léčba relabující polychondritidy Vzhledem k vzácnosti RP neexistuje jednotný léčebný postup – volba terapie závisí na závažnosti příznaků. Léčba pomocí léků Pills U mírnějších případů lékaři často předepisují glukokortikoidy (např. prednison) nebo dapson. Těžší případy mohou vyžadovat imunosupresiva jako metotrexát nebo cyklofosfamid. Někteří pacienti dostávají biologická léky (léky využívající přirozený imunitní systém organismu v boji proti nemoci nebo infekci) například infliximab (inhibitor TNF). Dále byly s různými výsledky testovány i jiné biologické léky – adalimumab, etanercept, abatacept, tocilizumab. Rituximab se však u RP neosvědčil. [3] Tyto léky zpravidla pouze tlumí příznaky a nezaměřují se na samotnou příčinu nemoci. Navíc mají často vedlejší účinky, včetně rozmazaného vidění, nepravidelného srdečního rytmu a potíží s dýcháním. Chirurgické zákroky V případě kolapsu dýchacích cest mohou být nutné zákroky jako zavedení stentu, dilatace, tracheostomie nebo rekonstrukce. Příčiny relabující polychondritidy Přesná příčina RP není známa, ale studie naznačují genetickou predispozici v kombinaci s vlivy prostředí – zejména stravou. Přestože o RP a stravě existuje málo výzkumů, změny životního stylu a jídelníčku prokazatelně pomáhají u jiných autoimunitních onemocnění. Jak vzniká RP? Genetická predispozice. Environmentální faktory naruší střevní bariéru (syndrom zvýšené propustnosti střev), což umožní průnik větších částic do krve a spustí imunitní reakci. Imunitní systém začne tyto „vetřelce“ napadat. Ti v případě relabující polychondritidy připomínají svou molekulární strukturou chrupavku a imunitní systém spustí reakci zvanou molekulární mimikry, kdy imunitní systém mylně útočí na vlastní tkáně. J ak se uzdravit pomocí stravy a životního stylu Výzkumy naznačují, že geny samy o sobě nestačí ke vzniku autoimunitního onemocnění – spouštěčem bývají environmentální faktory. Vyléčením zvýšené propustnosti střev a minimalizací expozice zánětlivých potravin a látek zvyšujících zánětlivé procesy, lze snížit pravděpodobnost vzplanutí nemoci. Vyhledáte-li si v Národní lékařské knihovně (největší lékařské knihovně na světě) pojem Relapsing Polychondritis, najdete téměř 2 000 studií. Ani jedna z nich však nenabízí naději na vyléčení a nezmiňuje souvislost s výživou. A přitom právě strava může být klíčem k vyřešení této lékařské záhady. Protizánětlivá strava při RP a jiných autoimunitních onemocněních Strava založená na celistvých rostlinných potravinách vykazuje slibné výsledky při zvládání zánětlivých onemocnění. Jak by měla vypadat protizánětlivá strava: Eliminujte vysoce průmyslově zpracované potraviny, živočišné produkty, mléko a mléčné výrobky, rostlinné oleje a lepek (bezlepková dieta se doporučuje při hojení syndromu zvýšené propustnosti střev). Stravu doplňte vitamínem B12. Jezte stravu bohatou na vlákninu, polyfenoly, antioxidanty, omega-3 mastné kyseliny – celistvé škroboviny, luštěniny, čerstvou zeleninu, ovoce, bylinky a koření. Vyhýbejte se alkoholu. V případě, že tato strava nebyla dostačující k odstranění zánětlivých procesů, lze vyzkoušet eliminační dietu, která může pomoci odhalit spouštěče. Pakliže i tento přístup nestačil, lze podstoupit vodní půst za lékařského dozoru, který pomůže   resetovat imunitní systém i uzdraví propustná střeva. Další doporučení: Pravidelný režim, dostatek spánku, nekuřáctví, fyzická aktivita, pobyt na slunci a probiotika – zejména kmen Lactobacillus rhamnosus . [4] Techniky pro snížení stresu, jako je jóga, meditace apod. Vyhýbání se piercingům (viz případ těžké RP vyvolané piercingem ucha). [5] Vyhýbání se dalším spouštěčům: toxiny, plísně, GMO, pesticidy, viry, bakterie, houby, potravinová aditiva, plasty. Pravidelný pohyb a pozitivní mezilidské vztahy napomáhají uzdravení. Vyhýbání se antibiotikům a dalším lékům podporujícím zánět. Vyhýbat se zbytečným vakcínám, včetně vakcíny proti covidu. [6–9]. Vyhýbání se spouštěčům, včetně zánětlivých potravin a stresu, je klíčové pro zvládání příznaků a dosažení dlouhodobého zdraví. Studie podporující využití stravy při léčbě autoimunitních onemocnění Studie podporující účinnost rostlinné bezlepkové stravy u autoimunitních onemocnění: [10–23] Rostlinná strava může snížit zánět, otoky kloubů, BMI a zlepšit zdraví střev. Velmi nízkotučná veganská strava může zmírnit příznaky autoimunitní artritidy. Syrová veganská strava bohatá na antioxidanty a vlákninu zmírňuje ztuhlost a bolest kloubů. Byliny s protizánětlivým účinkem jako kurkuma, zázvor a skořice mohou být užitečné, ale klíčová je celková strava. Závěr Ačkoli své geny změnit nemůžeme, přechod na celistvou rostlinnou stravu s vysokým obsahem vlákniny a bez lepku  může zlepšit zdraví střev a zmírnit příznaky autoimunitních onemocnění. Tento přístup může pomoci: Ozdravit střeva a zklidnit imunitní systém. Omezit vznik zánětlivých procesů způsobených stravou a okolním prostředí. Posílit celkovou odolnost organizmu pomocí zdravého životního stylu. Další strategie, jako je pozitivní přístup, pohyb, kvalitní spánek a zvládání stresu, také podporují zdraví a často prospívají lidem s autoimunitními nemocemi.   Jitka Burger Díky vlastní zkušenosti s autoimunitním onemocněním (relabující polychondritidou) soucítím se všemi, kteří jí trpí, a jsem odhodlaná pomáhat ostatním najít úlevu. Můj příběh najdete zde a zde. Příběhy mých klientů zde, zde, zde a zde. Pokud jste připraveni převzít kontrolu nad svým zdravím, zavedení těchto změn vám může pomoci snížit zánětlivé procesy, zmírnit nebo zcela eliminovat příznaky a výrazně zlepšit kvalitu života. Chcete-li se mnou pracovat, ráda vás budu provázet vás na cestě k uzdravení. Nečekejte na zázrak, investujte do svého zdraví! Resources: [1] Borgia F, Giuffrida R, Guarneri F, et al. “Relapsing Polychondritis: An Updated Review.” Biomedicines. 2018 Sep; 6(3): 84. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164217/ [2] Chauhan K, Surmachevska N; Hanna A. “Relapsing Polychondritis.” StatPearls Publishing; 2020 Jan [3] Alqanatish JT, Alfarhan BA, Qubaiban SM. “Limited auricular relapsing polychondritis in a child treated successfully with infliximab.” BMJ Case Rep. 2019; 12(5): e227043. [4] Martín R, Chamignon C , Mhedbi-Hajri N et al. “The potential probiotic Lactobacillus rhamnosus CNCM I-3690 strain protects the intestinal barrier by stimulating both mucus production and cytoprotective response.” Sci Rep. 2019; 9: 5398. [5] Serratrice J, Ené N, Granel B et al. “Severe Relapsing Polychondritis Occurring After Ear Piercing.” J Rheumatol. 2003 Dec;30(12):2716-7. [6] Seida I, Alrais M, Seida R, et al. Autoimmune/inflammatory syndrome induced by adjuvants (ASIA): past, present, and future implications.  Clin Exp Immunol . 2023;213(1):87-101. doi:10.1093/cei/uxad033 https://pubmed.ncbi.nlm.nih.gov/36881788/ [7] https://www.nutritionandhealtheducator.com/post/success-story-mike-s-relapsing-polychondritis-sucess-story [8] Buchan SA, Seo CY, Johnson C, et al. Epidemiology of Myocarditis and Pericarditis Following mRNA Vaccination by Vaccine Product, Schedule, and Interdose Interval Among Adolescents and Adults in Ontario, Canada. JAMA Netw Open . 2022;5(6):e2218505. Published 2022 Jun 1. doi:10.1001/jamanetworkopen.2022.18505 [9] Vojdani A, Kharrazian D. Potential antigenic cross-reactivity between SARS-CoV-2 and human tissue with a possible link to an increase in autoimmune diseases. Clin Immunol . 2020;217:108480. doi:10.1016/j.clim.2020.108480 [10] Barbaresko J, Koch M, Schulze MB et al. “Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review.” Nutr Rev. 2013 Aug;71(8):511-27. [11] Alwarith J, Kahleova H, Rembert E, et al. “Nutrition interventions in rheumatoid arthritis: The potential use of plant-based diets. A review.” Front Nutr. Published online September 10, 2019 [12] HafströmI, Ringertz B, Spångberg A. “A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens.” Rheumatology (Oxford). 2001 Oct;40(10):1175-9. [13] McDougallJ, Bruce B, Spiller G et al. “Effects of a very low-fat, vegan diet in subjects with rheumatoid arthritis.” J Altern Complement Med. 2002 Feb;8(1):71-5. [14] Hänninen, Kaartinen K, Rauma AL, et al. “Antioxidants in vegan diet and rheumatic disorders.” Toxicology. 2000;155:45-53. [15] Müller H, de Toledo FW, Resch KL. “Fasting followed by vegetarian diet in patients with rheumatoid arthritis: a systematic review.” Scand J Rheumatol. 2001;30:1-10. [16] Lithell H, Bruce A, Gustafsson IB, et al. “A fasting and vegetarian diet treatment trial on chronic inflammatory disorders.” Acta Derm Venereol. 1983;63:397-403. [17] Kjeldsen-KraghJ, Haugen M, Borchgrevink CF, et al. “Controlled trial of fasting and one-year vegetarian diet in rheumatoid arthritis.” Lancet. 1991 Oct 12;338(8772):899-902. [18] PeltonenR, Kjeldsen-Kragh J, Haugen M, et al. “Changes of faecal flora in rheumatoid arthritis during fasting and one-year vegetarian diet.” Br J Rheumatol. 1994 Jul;33(7):638-43. [19] Goldner B. “Six Week Raw Vegan Nutrition Protocol Rapidly Reverses Lupus Nephritis: A Case Series.” International Journal Of Disease Reversal And Prevention. Vol 1 No 1 (2019) [20] Gershteyn IM, M.R.Ferreira LMR. “Immunodietica: A data-driven approach to investigate interactions between diet and autoimmune disorders.” Journal of Translational Autoimmunity. Volume 1, April. [21] B. Chandran, A. Goel. “A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis.” Phytother Res. 2012 26(11):1719 – 1725. [22] Aryaeian N, Mahdi Mahmoudi M, Shahram F et al. “The effect of ginger supplementation on IL2, TNFα, and IL1β cytokines gene expression levels in patients with active rheumatoid arthritis: A randomized controlled trial.” Med J Islam Repub Iran. 2019 Dec 27;33:154. [23] Shishehbor F, Safar MR, Rajaei E et al. “Cinnamon Consumption Improves Clinical Symptoms and Inflammatory Markers in Women With Rheumatoid Arthritis.” J Am Coll Nutr. 2018 May 3;1-6.

Diverticula, outpouchings in the gut. Have you been told that undigested particles from nuts and popcorn can cause complications in diverticula and that you should avoid these foods? Rejoice, you might be able to nosh on nuts and popcorn after all! According to an analysis of a cohort of 47,228 men who have been followed for 18 years, consuming nuts and grains does not increase the risk of diverticulitis or diverticular hemorrhage. In fact, eating nuts or popcorn at least twice a week reduced the risk by 20% and 27%, respectively! 1] But let’s start at the beginning… What is Diverticulosis? Diverticulosis occurs when small, bulging pouches develop in the digestive tract, usually in the colon. These pouches, called diverticula, define the condition. Most people with diverticulosis are asymptomatic and may not even realize they have the condition until it is discovered during a routine colonoscopy or imaging study. Causes of Diverticulosis The formation of diverticula is primarily due to increased pressures in the colon necessary to move small, hard fecal masses, often a consequence of a low-fiber diet typical in many developed countries, particularly the United States. This diet results in small, hard stools that require more pressure to pass through the colon, leading to the formation of diverticula. Several factors contribute to the development of diverticulosis:   2] 3] Low-Fiber Diet : Diets low in fiber lead to constipation and increased pressure in the colon, causing the formation of diverticula. In contrast, diets high in fiber, typical in underdeveloped countries, are associated with a virtual absence of diverticular disease.   Constipation Inadequate Hydration Diverticular disease is almost non-existent in developing countries Symptoms of Diverticulitis While most people with diverticulosis are asymptomatic, when diverticula become inflamed or infected when waste, or feces, become trapped in the outpouchings, a condition known as diverticulitis can develop, leading to severe symptoms such as: Changes in Bowel Habits : Constipation or diarrhea.   Severe abdominal pain - bloating, gas, cramping: Discomfort due to trapped gas in the diverticula. Often in the lower left side of the abdomen. Fever and chills Nausea and vomiting Rectal bleeding Diagnosing Diverticulitis Blood tests Stool tests Imaging tests (ultrasound, colonoscopy , CT scan) 4] Managing Diverticulitis Managing diverticulosis/diverticulitis involves dietary and lifestyle changes: Increase Fiber Intake : A high-fiber diet softens stools and reduces colon pressure. Include fruits, vegetables, whole grains, and legumes. Limit Intake of Highly Processed Foods and Animal Products : These foods contain little to no fiber. Adequate Hydration : Drinking water helps keep stools soft. Regular Exercise : Promotes regular bowel movements. Avoid Straining : Straining during bowel movements increases colon pressure.   Diverticulitis leads to significant healthcare utilization: 5] Emergency Visits and Hospital Admissions : Approximately 371,000 emergency department visits and 200,000 inpatient admissions annually in the U.S. Economic Impact : Annual costs of 2.1–2.6 billion dollars. In 2015, the total expenditure for diverticulosis and diverticulitis exceeded 5.4 billion dollars. Increasing Incidence : The rate of diverticulitis is rising, contributing to growing healthcare costs.   When to Seek Medical Attention Severe symptoms like intense abdominal pain, fever, or rectal bleeding require immediate medical attention, as they could indicate diverticulitis or other serious complications. Pain medications and antibiotics are often prescribed, and hospitalization may be necessary. Conclusion Diverticulosis is common and often symptomless. Although the pouches do not disappear, switching to a high-fiber, plant-based diet is the best way to prevent recurrent inflammation and infection. References: 1] Strate LL, Liu YL, Syngal S, Aldoori WH, Giovannucci EL. Nut, corn, and popcorn consumption and the incidence of diverticular disease. JAMA. 2008;300(8):907-914. doi:10.1001/jama.300.8.907 Nut, corn, and popcorn consumption and the incidence of diverticular disease - PubMed ( nih.gov )   2] Painter NS, Burkitt DP. Diverticular disease of the colon: a deficiency disease of Western civilization. Br Med J. 1971;2(5759):450-454. doi:10.1136/bmj.2.5759.450 Diverticular disease of the colon: a deficiency disease of Western civilization. - PMC ( nih.gov )   3] Crowe FL, Appleby PN, Allen NE, Key TJ. Diet and risk of diverticular disease in Oxford cohort of European Prospective Investigation into Cancer and Nutrition (EPIC): prospective study of British vegetarians and non-vegetarians. BMJ. 2011;343:d4131. Published 2011 Jul 19. doi:10.1136/bmj.d4131 Diet and risk of diverticular disease in Oxford cohort of European Prospective Investigation into Cancer and Nutrition (EPIC): prospective study of British vegetarians and non-vegetarians - PMC ( nih.gov )   4] Destigter KK, Keating DP. Imaging update: acute colonic diverticulitis. Clin Colon Rectal Surg. 2009;22(3):147-155. doi:10.1055/s-0029-1236158 Diverticular Disease: Imaging Update: Acute Colonic Diverticulitis - PMC ( nih.gov )   5] Peery AF, Crockett SD, Murphy CC, et al. Burden and Cost of Gastrointestinal, Liver, and Pancreatic Diseases in the United States: Update 2021. Gastroenterology. 2022;162(2):621-644. doi:10.1053/j.gastro.2021.10.017 Burden and Cost of Gastrointestinal, Liver, and Pancreatic Diseases in the United States: Update 2021 - PubMed ( nih.gov )

Experiencing painful ears, nose, eyes, or joints? Wondering if it’s Relapsing Polychondritis? Interested in available treatments? What Is Relapsing Polychondritis? Relapsing polychondritis (RP) is a rare autoimmune disorder with an unknown cause, affecting 0.71 to 3.5 people per million each year. This condition leads to repeated episodes of inflammation in the body’s cartilage, affecting areas like the ears, nose, larynx, trachea, eyes, joints, kidneys, or even the heart. RP can cause debilitating changes to appearance and functionality, leading to “cauliflower” ears, saddle-nose, and in severe cases, damage to eyesight, hearing, and respiratory health. RP occurs equally in men and women across racial backgrounds, with a slightly higher prevalence among women. The onset of RP typically occurs between ages 40 and 50 but can appear at any age. Many people with autoimmune diseases are at risk of developing other autoimmune conditions, and up to 30% of RP cases occur alongside other connective tissue disorders, such as rheumatoid arthritis (RA), systemic lupus erythematosus (SLE), and Sjögren’s syndrome. Due to its remitting, variable nature and non-specific early symptoms (such as fever, weight loss, night sweats, fatigue, and lymph node swelling), RP often goes undiagnosed for years—on average, about 2.9 years. [1,2] Doctor telling patient that there is nothing wrong Diagnosing Relapsing Polychondritis There is no specific blood test for RP; diagnosis is based on clinical signs and may involve biopsies or imaging. For an RP diagnosis, patients typically meet at least three of the following six criteria: Recurrent chondritis of both ears (up to 90% of cases) Nonerosive inflammatory arthritis (50–85%) Chondritis of nasal cartilage (53%) Inflammation in ocular structures (50–60%) Respiratory tract chondritis (laryngeal, tracheal cartilage) Cochlear or vestibular damage, such as hearing loss or vertigo Treatment Options for Relapsing Polychondritis Because of the rarity of RP, there is no one-size-fits-all treatment plan, and options depend on symptom severity. Medication-Based Treatments for Relapsing Polychondritis Pills For mild cases, doctors may prescribe glucocorticoids (e.g., prednisone) or dapsone. More severe cases might require immunosuppressants, such as methotrexate or cyclophosphamide. Some patients may also receive biologic drugs (medications that target the immune response) like Infliximab (a TNF inhibitor). Other biologics like adalimumab, etanercept, abatacept, tocilizumab have been tried with variable results. The use of rituximab for RP was unsuccessful. [ 3 ]  However, drugs primarily mask symptoms without addressing underlying causes, and they often have side effects, including blurred vision, irregular heartbeats, and breathing issues. Surgical Options In cases of airway collapse, procedures like airway stenting, dilation, tracheostomy, or reconstruction may be necessary. The Root Causes of Relapsing Polychondritis The exact cause of RP remains unknown, but studies suggest genetic predisposition combined with environmental factors—especially diet—may trigger autoimmune conditions. While RP-specific dietary studies are limited, diet and lifestyle changes have been shown to improve other autoimmune conditions. Here’s how RP might develop: Genetic predisposition sets the stage. Environmental factors cause barrier permeability (such as leaky gut), allowing particles to enter the bloodstream and trigger an immune response. The immune system starts attacking these “invaders,” which may resemble cartilage or other tissues, leading to “molecular mimicry”—a process where the immune system mistakenly attacks the body’s own tissues. B-cell and antibodies Healing Through Diet and Lifestyle Research supports that genes alone don’t cause autoimmunity; environmental factors often “pull the trigger.” By addressing gut health and minimizing exposure to inflammatory foods and substances, we can reduce the likelihood of autoimmune flare-ups. If you look up the term Relapsing Polychondritis (RP) in the National Library of Medicine , the largest medical library in the world, you will find close to 2,000 studies. None of them offers much hope or mentions a connection between RP and food. And yet, food might be the key to solving this medical mystery. The Anti-Inflammatory Diet for Relapsing Polychondritis and other autoimmune diseases Following a whole food, plant-based diet has shown promise in managing symptoms of inflammatory diseases. Anti-inflammatory Diet for Autoimmune Disease should include: No processed foods, animal products, dairy, oil, or gluten (try a gluten-free approach while healing the gut) with the addition of vitamin B12. High fiber, high-raw, plant-based meals, rich in antioxidants. Avoidance of alcohol. An elimination diet may help pinpoint flare-triggering foods, while a supervised water-only fast can reset immune and gut health. Additional Considerations include: Regular routines, adequate sleep, no smoking, physical activity, sun exposure, and probiotics, especially strains like Lactobacillus rhamnosus . [4] Stress management techniques like yoga, meditation, and mindfulness. Avoiding piercings (see a case study of severe RP induced by ear piercing).  [5] Avoiding other environmental triggers (toxins, mold, GMOs, pesticides, viruses, bacteria, fungi, food additives, plastics). Getting regular exercise and fostering positive relationships all support healing. Avoiding antibiotics, and other medications that cause inflammation. Avoiding unnecessary vaccines, including the Covid vaccine [6,7,8,9]. Avoiding triggers, including inflammatory foods and stress, is crucial in managing symptoms and achieving long-term health. Scientific Support for the Diet Approach Several studies support the benefits of a plant-based, gluten-free diet for autoimmune conditions: [10,11,12,13,14,15,16,17,18,19,20,21,22,23] A plant-based diet can reduce inflammation, joint swelling, BMI, and improve gut health. A very low-fat, vegan diet may improve symptoms in patients with autoimmune arthritis. A raw vegan diet high in antioxidants and fiber has been shown to reduce joint stiffness and pain. Herbal remedies that lower inflammation such as turmeric, ginger and cinnamon are useful adjuvants, however it is the overall dietary pattern that will make a change. Conclusions While we can’t change our genes, adopting a whole food, high-fiber, vegan, gluten-free diet has the potential to improve gut health and manage autoimmune symptoms. This approach may help by: Improving gut health, which in turn calms the immune system. Minimizing inflammatory triggers from both diet and environment. Strengthening overall resilience through healthy lifestyle practices. Other strategies, like maintaining a positive outlook, staying active, prioritizing quality sleep, and managing stress, can support health and are often beneficial to those with autoimmune diseases. Jitka Burger Having experienced an autoimmune diagnosis, I empathize deeply with those affected and am dedicated to helping others find relief. If you’re ready to take control of your health, adopting these changes may lead to fewer flare-ups, improved symptoms, and an overall healthier life. If you give me the privilege to guide you on your way to recovery, I will be happy to assist you. There has never been a better time to act than right now! Resources: [1] Borgia F, Giuffrida R, Guarneri F, et al. “Relapsing Polychondritis: An Updated Review.” Biomedicines. 2018 Sep; 6(3): 84. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164217/ [2] Chauhan K, Surmachevska N; Hanna A. “Relapsing Polychondritis.” StatPearls Publishing; 2020 Jan [3] Alqanatish JT, Alfarhan BA, Qubaiban SM. “Limited auricular relapsing polychondritis in a child treated successfully with infliximab.” BMJ Case Rep. 2019; 12(5): e227043. [4] Martín R, Chamignon C , Mhedbi-Hajri N et al. “The potential probiotic Lactobacillus rhamnosus CNCM I-3690 strain protects the intestinal barrier by stimulating both mucus production and cytoprotective response.” Sci Rep. 2019; 9: 5398. [5] Serratrice J, Ené N, Granel B et al. “Severe Relapsing Polychondritis Occurring After Ear Piercing.” J Rheumatol. 2003 Dec;30(12):2716-7. [6] Seida I, Alrais M, Seida R, et al. Autoimmune/inflammatory syndrome induced by adjuvants (ASIA): past, present, and future implications.  Clin Exp Immunol . 2023;213(1):87-101. doi:10.1093/cei/uxad033 https://pubmed.ncbi.nlm.nih.gov/36881788/ [7] https://www.nutritionandhealtheducator.com/post/success-story-mike-s-relapsing-polychondritis-sucess-story [8] Buchan SA, Seo CY, Johnson C, et al. Epidemiology of Myocarditis and Pericarditis Following mRNA Vaccination by Vaccine Product, Schedule, and Interdose Interval Among Adolescents and Adults in Ontario, Canada. JAMA Netw Open . 2022;5(6):e2218505. Published 2022 Jun 1. doi:10.1001/jamanetworkopen.2022.18505 [9] Vojdani A, Kharrazian D. Potential antigenic cross-reactivity between SARS-CoV-2 and human tissue with a possible link to an increase in autoimmune diseases. Clin Immunol . 2020;217:108480. doi:10.1016/j.clim.2020.108480 [10] Barbaresko J, Koch M, Schulze MB et al. “Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review.” Nutr Rev. 2013 Aug;71(8):511-27. [11] Alwarith J, Kahleova H, Rembert E, et al. “Nutrition interventions in rheumatoid arthritis: The potential use of plant-based diets. A review.” Front Nutr. Published online September 10, 2019 [12] HafströmI, Ringertz B, Spångberg A. “A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens.” Rheumatology (Oxford). 2001 Oct;40(10):1175-9. [13] McDougallJ, Bruce B, Spiller G et al. “Effects of a very low-fat, vegan diet in subjects with rheumatoid arthritis.” J Altern Complement Med. 2002 Feb;8(1):71-5. [14] Hänninen, Kaartinen K, Rauma AL, et al. “Antioxidants in vegan diet and rheumatic disorders.” Toxicology. 2000;155:45-53. [15] Müller H, de Toledo FW, Resch KL. “Fasting followed by vegetarian diet in patients with rheumatoid arthritis: a systematic review.” Scand J Rheumatol. 2001;30:1-10. [16] Lithell H, Bruce A, Gustafsson IB, et al. “A fasting and vegetarian diet treatment trial on chronic inflammatory disorders.” Acta Derm Venereol. 1983;63:397-403. [17] Kjeldsen-KraghJ, Haugen M, Borchgrevink CF, et al. “Controlled trial of fasting and one-year vegetarian diet in rheumatoid arthritis.” Lancet. 1991 Oct 12;338(8772):899-902. [18] PeltonenR, Kjeldsen-Kragh J, Haugen M, et al. “Changes of faecal flora in rheumatoid arthritis during fasting and one-year vegetarian diet.” Br J Rheumatol. 1994 Jul;33(7):638-43. [19] Goldner B. “Six Week Raw Vegan Nutrition Protocol Rapidly Reverses Lupus Nephritis: A Case Series.” International Journal Of Disease Reversal And Prevention. Vol 1 No 1 (2019) [20] Gershteyn IM, M.R.Ferreira LMR. “Immunodietica: A data-driven approach to investigate interactions between diet and autoimmune disorders.” Journal of Translational Autoimmunity. Volume 1, April. [21] B. Chandran, A. Goel. “A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis.” Phytother Res. 2012 26(11):1719 – 1725. [22] Aryaeian N, Mahdi Mahmoudi M, Shahram F et al. “The effect of ginger supplementation on IL2, TNFα, and IL1β cytokines gene expression levels in patients with active rheumatoid arthritis: A randomized controlled trial.” Med J Islam Repub Iran. 2019 Dec 27;33:154. [23] Shishehbor F, Safar MR, Rajaei E et al. “Cinnamon Consumption Improves Clinical Symptoms and Inflammatory Markers in Women With Rheumatoid Arthritis.” J Am Coll Nutr. 2018 May 3;1-6.

Vegan, Oil-free, Gluten-free, No Added Sugar A spicy addition to your salad dressing collection. Sweet Fire Mustard Dressing or Dip 🌶️ Inspired by the Sweet Fire Dressing from The Engine 2 Seven-Day Rescue Diet by Rip Esselstyn. Jitka Burger and Rip Esselstyn, January 2017 Ingredients 1 cup plain, unsweetened plant milk 1 teaspoon cayenne pepper 1/4 teaspoon smoked paprika 1/2 cup Dijon mustard 4 or more Deglet Noor dates, pitted (start with fewer, adjust to taste) Directions Place all ingredients in a blender and blend until completely smooth. Taste and adjust flavor or consistency by adding more plant milk or spices if needed. Store in an airtight container in the refrigerator for up to a week. Serving Suggestions Perfect drizzled on salads, in wraps, over air-fried potatoes or corn on the cob, or as a dip for raw veggies and crudités — anywhere you’d like a spicy-sweet kick! No animals were harmed during the creation of this recipe!

Bylo vám řečeno, že nestrávené části ořechů a popcornu mohou způsobit komplikace v divertiklech a že byste se těmto potravinám měli vyhýbat? Nezoufejte — zdá se, že si ořechy a popcorn přece jen dopřát můžete! Podle analýzy skupiny 47 228 mužů, kteří byli sledováni 18 let, konzumace ořechů a popcornu nezvyšuje riziko divertikulitidy ani divertikulárního krvácení. Naopak, konzumací ořechů alespoň dvakrát týdně se snížilo riziko o 20 % a při konzumaci popcornu dokonce o 27 %! [1] Ale začněme od začátku… Co je divertikulóza? Divertikulóza vzniká, když se ve stěně trávicího traktu, nejčastěji v levé dolní části tlustého střeva, vytvoří malé váčky nebo výchlipky zvané divertikly. Většina lidí s divertikulózou je bez příznaků a ani netuší, že ji má, dokud se na divertikly nepřijde náhodou při běžné kolonoskopii nebo jiném zobrazovacím vyšetření. Příčiny divertikulózy Vznik divertiklů je způsoben především zvýšeným tlakem v tlustém střevě, který je nutný k posunu malé, tvrdé stolice. To často souvisí s nízkým příjmem vlákniny typickým pro vyspělé země. Strava chudá na vlákninu vede k tvrdé stolici, která vyžaduje vyšší tlak k průchodu střevem, což přispívá k tvorbě divertiklů. Mezi faktory přispívající k rozvoji divertikulózy patří: [2][3] Nízký příjem vlákniny:  Strava chudá na vlákninu způsobuje zácpu a zvyšuje tlak v tlustém střevě, čímž se podporuje vznik divertiklů. Naproti tomu strava bohatá na vlákninu, typická pro méně rozvinuté země, je spojena s téměř nulovým výskytem divertikulárních onemocnění. Zácpa Nedostatečná hydratace Divertikulární onemocnění je v rozvojových zemích téměř neznámé. ⸻ Divertikulitida a její příznaky Zatímco většina lidí s divertikulózou nemá žádné příznaky, pokud se divertikly zanítí nebo infikují při zachycení stolice ve výdutích, vzniká stav známý jako divertikulitida, který může způsobit vážné obtíže, například: Změny ve vyprazdňování: zácpu nebo průjem Silné bolesti břicha — nadýmání, plynatost, křeče (často v levé dolní části břicha) Horečku a zimnici Nevolnost a zvracení Krvácení z konečníku ⸻ Diagnostika divertikulitidy Krevní testy Vyšetření stolice Zobrazovací vyšetření (ultrazvuk, kolonoskopie, CT vyšetření) [4] ⸻ Léčba divertikulitidy Léčba a prevence divertikulózy/divertikulitidy spočívá v úpravě stravy a životního stylu: Zvýšit příjem vlákniny:  Strava bohatá na vlákninu změkčuje stolici a snižuje tlak v tlustém střevě. Zařaďte do jídelníčku ovoce, zeleninu, celozrnné obiloviny a luštěniny. Omezit konzumaci vysoce průmyslově zpracovaných potravin a živočišných produktů:  Tyto potraviny obsahují málo nebo žádnou vlákninu. Dostatečná hydratace:  Pití vody pomáhá udržet stolici měkkou. Pravidelný pohyb:  Podporuje pravidelné vyprazdňování. Vyhnout se nadměrnému tlačení při stolici:  Tlak zvyšuje riziko tvorby divertiklů a hemoroidů. Komplikované případy divertikulitidy se léčí antibiotiky. V případech, kdy antibiotika nezabírají, postižená část tlustého střeva se často odstraňuje chirurgicky. Tato operace bohužel není bez rizika, proto je nejlepší komplikacím předcházet. ⸻ Kdy vyhledat lékaře? Silné bolesti břicha, horečka nebo krvácení z konečníku vyžadují okamžitou lékařskou pomoc, protože mohou znamenat divertikulitidu nebo jiné vážné komplikace. Obvykle se podávají léky proti bolesti a antibiotika, někdy je nutná hospitalizace. ⸻ Závěr Divertikulóza je velice častá a ve většině případů bez příznaků. Přestože divertikly samy nezmizí, přechod na stravu s vysokým obsahem vlákniny na rostlinném základě je nejlepším způsobem, jak předcházet opakovaným zánětům a infekcím. Citované zdroje: 1] Strate LL, Liu YL, Syngal S, Aldoori WH, Giovannucci EL. Nut, corn, and popcorn consumption and the incidence of diverticular disease. JAMA. 2008;300(8):907-914. doi:10.1001/jama.300.8.907 Nut, corn, and popcorn consumption and the incidence of diverticular disease - PubMed ( nih.gov )   2] Painter NS, Burkitt DP. Diverticular disease of the colon: a deficiency disease of Western civilization. Br Med J. 1971;2(5759):450-454. doi:10.1136/bmj.2.5759.450 Diverticular disease of the colon: a deficiency disease of Western civilization. - PMC ( nih.gov )   3] Crowe FL, Appleby PN, Allen NE, Key TJ. Diet and risk of diverticular disease in Oxford cohort of European Prospective Investigation into Cancer and Nutrition (EPIC): prospective study of British vegetarians and non-vegetarians. BMJ. 2011;343:d4131. Published 2011 Jul 19. doi:10.1136/bmj.d4131 Diet and risk of diverticular disease in Oxford cohort of European Prospective Investigation into Cancer and Nutrition (EPIC): prospective study of British vegetarians and non-vegetarians - PMC ( nih.gov )   4] Destigter KK, Keating DP. Imaging update: acute colonic diverticulitis. Clin Colon Rectal Surg. 2009;22(3):147-155. doi:10.1055/s-0029-1236158 Diverticular Disease: Imaging Update: Acute Colonic Diverticulitis - PMC ( nih.gov )

Vegan • Oil-free • Nut-free • Gluten-free • No Sugar Added “Excellent idea to share with friends or bring to potlucks.” Summer Bean Salad This easy and satisfying Summer Bean Salad is the perfect make-ahead dish for busy days, summer picnics, or potluck gatherings. Packed with plant-based protein, fiber, and fresh flavors, it comes together in minutes and tastes even better after chilling. With no added oil, no nuts, and no gluten, this salad is allergy-friendly and sure to please everyone at the table. Ingredients 1 (15-ounce) can black beans, drained and rinsed, or 1½ cups cooked 1 (15-ounce) can kidney beans, drained and rinsed, or 1½ cups cooked 1 (15-ounce) can garbanzo beans, drained and rinsed, or 1½ cups cooked 1 medium red onion, finely chopped 2 celery stalks, sliced (or more to taste) 1 cup chopped tomatoes (or more to taste) 1 cup salsa (mild, medium, or hot) 2 Tbsps freshly squeezed lime juice 1 tsp chili powder, or more to taste Instructions Combine all the ingredients in a large bowl and mix well. Transfer to a glass container and refrigerate for at least 1 hour to allow the flavors to blend. Why You’ll Love This Summer Bean Salad Quick & Easy:  Minimal chopping and no cooking needed! Healthy:  Whole-food plant-based, no oil, no sugar added, and high in fiber. Customizable:  Mix up the beans or veggies to suit your taste. Perfect for Meal Prep:  Lasts for several days in the fridge and tastes even better over time. Tips and Variations Feel free to substitute any of your favorite beans — pinto beans, navy beans, or even lentils work beautifully. For a spicier kick, add chopped jalapeños or hot sauce. Sriracha is always a good choice. If you want extra greens, stir in a couple of handfuls of fresh chopped parsley or cilantro before serving. Serve it over leafy greens for a heartier salad bowl. Frequently Asked Questions Q: Can I use homemade cooked beans instead of canned? A: Absolutely! Just make sure they are well-drained and cooled before adding them to the salad. Q: How long will this salad keep? A: Stored in an airtight container in the fridge, it will keep for up to 4 days. Q: Can I freeze this salad? A: It’s best enjoyed fresh or from the fridge; freezing is not recommended because it may change the texture of the beans. No animals were harmed during the creation of this recipe!

Vegan, Gluten-free, Oil-free, Refined Sugar-free Chocolate Hummus on toast Better than Nutella. And better for your health, too! Chocolate Hummus on banana slices This Chocolate Hummus is sweetened by dates and gets its creaminess from almond butter. But the number one star in this symphony of flavors are... BEANS! We like to use black beans but chickpeas and navy beans work well too. If you are tired of using the same old marmalade on your toast or if you are ready to try something new, e.g. chocolate hummus pizza, then this recipe is for you! Chocolate Hummus 1 cup unsweetened non-dairy milk, plus more if needed 2/3 to 3/4 cup dates, or more to taste 1 tsp vanilla extract 1/3 cup cocoa powder 3 Tbsps almond butter (or another nut or seed butter) ¼ tsp salt (optional) 1 can black beans or 1 ½ cups cooked beans OR chickpeas* Instructions Blend all ingredients except the beans in a high-speed blender until smooth. Add the beans and process until smooth, adjusting the consistency by adding more milk if necessary. Use for frosting cakes, cupcakes, parfaits, as a fruit dip, spread on apple slices etc. If using as frosting, chill in the fridge for at least one hour. Store in an airtight container. Freezes well. *Note: For another healthy variation, use cooked sweet potato instead of beans. No animals were harmed during the creation of this recipe! Dracula? Or just bad overbite?

Creamy. Clean. Customizable. Super creamy, no gums, no junk—just soy + probiotics, ready in 8 hours! Homemade Soy Yogurt (with Just Two Ingredients!) Why Make Your Own Yogurt? Ever looked at the long list of additives and thickeners in store-bought vegan yogurts? The good news is—you don’t need any of that. Making your own soy yogurt at home is simple, affordable, and surprisingly satisfying. Homemade soy yogurt is: 🦠 Gut-friendly – packed with live probiotic cultures 💰 Budget-friendly – a fraction of the cost of store-bought 🌱 Whole-food based – no gums, oils, or additives 🌍 Eco-friendly – no plastic containers or waste 🎨 Customizable – flavor it naturally after fermentation with fruit, vanilla, or a touch of maple syrup Why Soy? Unlike most plant-based milks, soy has enough natural protein to culture into yogurt without added thickeners. My top recommendations: WestSoy Organic Unsweetened Soy Milk EdenSoy Organic Unsweetened Soy Milk Homemade Soy Yogurt Ingredients 1 quart (4 cups or 32 oz) organic unsweetened soy milk (WestSoy or EdenSoy) 1–2 tablespoons plain unsweetened soy yogurt (as a starter) OR contents of 1–2 probiotic capsules (make sure they contain live cultures; I use capsules containing about 100 billion CFUs) Optional equipment: Glass jars or containers with lids A yogurt maker, Instant Pot with yogurt setting, or just a warm spot in your kitchen Instructions Heat the soy milk (optional but recommended): Pour the soy milk into a clean saucepan and gently heat it to about 110°F (43°C)—warm to the touch but not hot. Heating can help the cultures grow more consistently, but if you’re using shelf-stable soy milk and a clean starter, you can skip this step (I do ;o)). Add the starter: Let the milk cool slightly if it got too hot. Then stir in your starter yogurt or probiotic powder. Make sure it’s well mixed. Pour into jars: Transfer the mixture into clean glass jars or containers. Cover loosely with a lid (or leave slightly ajar to allow air exchange if using a yogurt maker). Incubate: Let the jars sit at a warm, stable temperature (ideally 105–110°F or 40–43°C) for 8–12 hours. A yogurt maker or Instant Pot on the “yogurt” setting works perfectly, but you can also place the jars in your oven with just the light on, or wrap them in towels and place in a warm spot (a cozy bed would do just nicely ;o)). Check and refrigerate: After 8 hours, check for tanginess and thickness. Once the yogurt tastes pleasantly tangy and has thickened slightly, refrigerate for at least 2 hours to set fully. It will continue to thicken as it chills. Tips for Success Starter choice matters: Use a plain, unsweetened yogurt with live active cultures*, Vegan Non-Dairy Yogurt Starter  (available on Amazon) —or a trusted probiotic with strains like Lactobacillus and Bifidobacterium (about 100 billion CFU). *While any plain, unsweetened non-dairy yogurt with live cultures may  work as a starter, I personally like Kite Hill Plain Unsweetened Almond Yogurt  because it’s a very clean product—free from gums, added sugar, and other unnecessary ingredients.) Save a little for next time: Once you’ve made your first batch, reserve a few tablespoons to use as a starter for the next one. Thicker yogurt: Homemade soy yogurt is naturally thinner than commercial versions, but you can make it thicker by straining it after it has cooled and set in the fridge. This will give it a consistency closer to Greek yogurt —or even cream cheese, depending on how long you strain it. You can use a fine mesh strainer lined with cheesecloth, a nut milk bag, or purchase a reusable yogurt strainer online. Final Thoughts Fermented foods like yogurt can be a healthy addition to a low-fat, whole-food, plant-based diet. While they may not dramatically shift your gut microbiome, they provide beneficial live cultures and variety. Try this recipe and make it your own. Whether as a creamy breakfast, a tangy dip, or a spreadable base for sauces—homemade soy yogurt is nourishing, easy, and truly satisfying. No animals were harmed during the creation of this recipe!

Alpha-Gal Syndrome As of July 2023, the CDC estimated that up to 450,000 people in the United States have alpha-gal syndrome (AGS), a tick bite-associated allergy to red meat and other animal products. What is Alpha-Gal Syndrome? Alpha-gal syndrome (AGS) is an emerging food allergy linked to tick bites, notably from the Lone Star tick in the United States. Alpha-gal syndrome is a type of food allergy where the immune system reacts to galactose-alpha-1,3-galactose (alpha-gal), a sugar molecule found on the cells of most mammals like cows, pigs, lambs, and goats. When a person with AGS consumes red meat, innards, or mammalian-derived products such as dairy, or gelatin, they may experience allergic reactions due to their immune system recognizing alpha-gal as a threat. Causes of Alpha-Gal Syndrome AGS is primarily caused by bites from ticks, particularly the Lone Star tick in the U.S., although other tick species worldwide can also trigger the condition. During a bite, ticks inject alpha-gal into the bloodstream, prompting the immune system to produce antibodies against it. Subsequent consumption of red meat or mammalian products can then lead to an allergic reaction. Symptoms of Alpha-Gal Syndrome Symptoms of AGS typically manifest 2 to 6 hours! after consuming red meat or mammalian products and can range from mild to severe. Common symptoms include: • Hives • Swelling of the lips, tongue, throat, or eyelids • Coughing and difficulty breathing • Wheezing • Heartburn • Nausea or vomiting • Abdominal pain and diarrhea • Decreased blood pressure In severe cases, individuals may experience anaphylaxis, a potentially life-threatening reaction requiring immediate medical attention. Prevalence and Affected Populations As of July 2023, the CDC estimated that up to 450,000 people in the United States have alpha-gal syndrome (AGS), a tick bite-associated allergy to red meat and other animal products. This number is up from an estimated 5,000 cases in 2013. However, the actual number of cases is likely underreported because AGS diagnosis requires a clinical exam and a positive diagnostic test, and some people with AGS may not get tested. Additionally, a lack of awareness about AGS can lead to misdiagnosis and delayed diagnosis. Both children and adults can be affected by this syndrome. Diagnosis and Treatment Diagnosis of AGS involves identifying a delayed allergic reaction to red meat or mammalian products and confirming the presence of antibodies against alpha-gal through blood tests. Mild symptoms are typically managed with antihistamines, while severe reactions require an intramuscular injection of epinephrine and possibly additional treatments in an emergency setting. Patients diagnosed with AGS are usually prescribed an epinephrine auto-injector for emergencies. An allergy specialist can diagnose alpha-gal syndrome based on the patient's history, physical examination, blood tests for antibodies, and skin testing. Individuals with unexplained anaphylactic reactions who test negative for other food allergies may have alpha-gal syndrome. The most common test for diagnosing alpha-gal syndrome is a blood test that measures immunoglobulin E (IgE) antibodies specific to alpha-gal. Elevated levels of these antibodies can confirm the diagnosis. There is a high false-positive rate to this test, which means it may come back showing you have alpha-gal syndrome when you actually don’t. A skin test is another method, involving a skin prick with red meat extract or alpha-gal substances. The presence of red bumps (hives or a rash) indicates alpha-gal syndrome. Lifestyle Adjustments for AGS Individuals with AGS should avoid all mammalian meat (such as beef, pork, and lamb) and be cautious about consuming mammalian-based products like cow’s milk, cheese, or gelatin. They should also avoid certain medications and treatments derived from mammals, including specific blood thinners, snake antivenom, cancer medications, and cetuximab (Erbitux)!!! Preventing Alpha-Gal Syndrome Prevention of AGS centers on avoiding tick bites. Effective strategies include: • Steering clear of grassy, brushy, and wooded areas where ticks are prevalent. • Walking in the center of trails. • Using EPA-registered insect repellents. • Wearing clothing that covers exposed skin and treating clothes with permethrin. • Thoroughly checking skin and clothing for ticks after being outdoors. If a tick is found, it should be carefully removed with fine-tipped tweezers by grasping the tick close to the skin and pulling upward with steady, even pressure. Pull tick upward, do not twist. Conclusion Understanding and managing AGS is crucial for those affected, and taking preventive measures can significantly reduce the risk of developing this condition. Always consult with healthcare professionals for personalized advice and treatment options. Additional Resources Mollah F, Zacharek MA, Benjamin MR. What Is Alpha-Gal Syndrome? JAMA. Published online December 08, 2023. doi:10.1001/jama.2023.23097. https://www.cdc.gov/alpha-gal-syndrome/about/index.html , Accessed May 31, 2024

WFPB, Vegan, Oil-free, Gluten-free, and baked! A perfect way to use up leftover mashed potatoes and make something crispy, savory, and totally munchable! 🥔😋 Looking for a fun, crunchy snack or side that checks all the boxes—whole food, plant-based, oil-free, gluten-free, and totally guilt-free? These Potato Puff Balls are a delicious way to repurpose leftover mashed potatoes into something golden, warm, and crispy on the outside, soft and creamy on the inside. No added sugar, no nuts, and endlessly customizable—perfect for kids, parties, or just snacking straight from the tray. Step One: Make the Mashed Potatoes Make a big batch—you won’t regret it! Ingredients: Potatoes, peeled and halved or quartered (as many as your pot allows) Unsweetened original plant milk, as needed to adjust consistency Salt, to taste (optional) Directions: Cook potatoes until fork-tender. (Instant Pot: Manual, 5–10 minutes, depending on the size) Pour out most of the cooking water (but feel free to save it for soup or to use instead of plant milk). Add a splash of plant milk and let it warm for a minute or two. Use a hand-held electric mixer to whip the potatoes until smooth and slightly thick. Do not use a blender or food processor—they’ll turn gummy! Add salt to taste, if desired. Transfer to a container and refrigerate for a few hours or overnight. Step Two: Turn Them into Puff Balls This is where the magic happens! Ingredients: Cold mashed potatoes Optional: Tamari or Bragg’s Liquid Aminos (in a spray bottle or brushed on) – adds savory depth and helps toppings stick Optional but recommended: Everything But the Bagel seasoning Cookie scoop or wet hands, for shaping Directions: Preheat oven to 400ºF and line a baking tray with parchment paper. (Alternatively, preheat air fryer to 400ºF.) Scoop out the cold mashed potatoes and shape into tight balls using a cookie scoop or damp hands. Place on baking tray and, if using, lightly spray or brush with tamari or Bragg’s. Sprinkle with Everything But the Bagel seasoning (highly recommended!). Bake for 20 minutes or longer, depending on your oven and how crispy you like them. Let rest for 1 minute before transferring to a wire rack. Cool for 5 minutes and enjoy warm. Air fryer option: 400ºF for about 20 minutes or until golden and crispy, shaking the basket occasionally for even browning. Tips & Variations Add finely chopped fresh herbs like parsley or chives to the mashed potatoes before shaping. Use a mix of sweet potatoes and regular potatoes for a slightly sweet twist. No animals were harmed during the creation of this recipe! Potatoes? No, thanks!

Vitamin D is essential for human health — but despite its name, it is not truly a vitamin. By definition, vitamins are substances that must be obtained from the diet because the body cannot produce them. In contrast, humans synthesize vitamin D naturally in the skin when exposed to sunlight. For this reason, vitamin D is technically a hormone, not a vitamin. Why We Need Vitamin D (Hormone D) Vitamin D plays powerful roles in the body: Strengthens bones and teeth by regulating calcium absorption Supports immune system function Helps maintain muscle strength and balance Regulates inflammation and promotes tissue repair Supports mood and brain health Signs and Symptoms of Deficiency X-ray of a 2-year-old with rickets In children, severe vitamin D deficiency causes rickets , leading to soft, weak, and deformed bones. If untreated, it can cause growth problems and lifelong disability. In adults, deficiency causes osteomalacia , resulting in bone pain, muscle weakness, and an increased risk of fractures. Other possible signs include fatigue, frequent infections, low mood, and delayed wound healing — though these symptoms can occur with many other health conditions as well. Can You Get Too Much? Vitamin D Toxicity ( StatPearls, 2023 ) While vitamin D is vital, too much can be dangerous. Toxicity is almost always caused by excessive supplements , not sunlight. Signs of vitamin D toxicity include: Nausea, vomiting, poor appetite, and constipation Muscle weakness and weight loss Elevated blood calcium (hypercalcemia), which can lead to confusion, kidney damage, and irregular heartbeat ☀️ Important : Your skin naturally stops making vitamin D after healthy sun exposure, preventing overdose. Is Sunlight Safe? (YES — and it's free!) Studies show that brief midday sun exposure — about 5–30 minutes on arms, legs, and face , between 10 a.m. and 4 p.m., at least twice a week — usually produces enough vitamin D (NIH Office of Dietary Supplements, 2022; Webb et al., 2018). Factors like latitude, skin color, age,  and season  affect how much vitamin D you make. Good news : Prolonged sun exposure doesn’t cause toxicity! Extra vitamin D simply breaks down into inactive compounds. Is Low Vitamin D a Cause or a Marker? Low vitamin D levels are linked to many diseases — but supplementation does not prevent  them. A major review found that low vitamin D is more likely a marker  of poor health, not a direct cause (Autier et al., 2014). Vitamin D supplements have not been proven  to prevent: Heart disease High cholesterol Inflammation Diabetes Weight gain Infections Multiple sclerosis Depression Cognitive decline Early death ✅ Possible exception : a slight reduction in colorectal cancer risk. Do You Need Supplements? Probably not! Humans thrived for millions of years relying on natural sunlight, not supplements. Routine vitamin D testing is not recommended  for healthy adults. The U.S. Preventive Services Task Force gave it a “D” grade, meaning it is ineffective and could cause more harm than good (USPSTF, 2021). The only people who might benefit from supplements are: Frail elderly women at risk of falls and fractures People who are housebound or rarely get outdoors Smart Sun Exposure Tips 🌞 Start sun exposure gradually in spring to avoid burns. 🌞 Aim for midday (10 a.m.–2 p.m.) for best vitamin D production. 🌞 Expose large skin areas (arms, legs, torso) briefly without sunscreen . 🌞 After healthy exposure, protect your skin: Wear hats and protective clothing 🤠👚👖 Use safe sunscreens (non-nano zinc oxide or titanium dioxide — the kind that leaves a white residue) 🚫 Never burn — burning increases skin cancer risk. 🧠 Fun fact : Sunlight also boosts mood, sleep cycles, and blood vessel health! Key Takeaways ☀️Vitamin D is a hormone , not a traditional vitamin. ☀️ Your body makes it naturally from safe, moderate sun exposure . ☀️ Low levels  often reflect existing health issues rather than cause them. ☀️ Supplements and routine testing  are unnecessary for healthy, sun-exposed people. ☀️ Smart sun habits  protect both your vitamin D levels and your skin.