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.

When people think about weight loss, they often focus on exercise. While physical activity is important, most of the calories your body burns each day are actually used behind the scenes to keep you alive and functioning. Understanding how your body uses energy can help you make smarter, more sustainable choices for long-term health and weight management. Where Do Our Daily Calories Go? Your total daily energy expenditure is generally divided into three main parts. 1. Basal Metabolic Rate (BMR): Approximately 65% Basal metabolic rate is the energy your body uses to perform essential functions such as breathing, circulating blood, regulating body temperature, repairing cells, and supporting brain activity. Even when you are resting or sleeping, your body continues to burn calories to keep these processes running. 2. Physical Activity: Approximately 25% Physical activity includes everything from structured exercise to daily movement such as walking, cleaning, gardening, standing, and even fidgeting. This is the part of calorie expenditure you can most directly influence through lifestyle habits. Regular movement not only helps increase calorie burn but also supports cardiovascular health, muscle strength, mobility, and mental well-being. 3. Digestion: Approximately 10% Your body also uses energy to digest, absorb, and process the food you eat. This is called the thermic effect of food. Different foods require different amounts of energy to digest. Whole plant foods rich in fiber generally require more work from the body than highly processed foods. Calories In vs. Calories Out: How Weight Is Maintained Body weight is influenced by the balance between the calories you consume and the calories your body uses. For example, if someone consumes approximately 2,000 calories per day, the body may use them roughly like this: About 1,300 calories for basal metabolism About 500 calories for physical activity About 200 calories for digestion To maintain weight, calorie intake and calorie expenditure generally need to stay balanced over time. To lose weight, a calorie deficit must be created by: increasing physical activity, reducing calorie intake, or combining both approaches. For most people, the most sustainable strategy is not severe restriction, but choosing foods that naturally help reduce calorie intake while still promoting fullness and satisfaction. Lowering Calorie Density: Eat More While Taking In Fewer Calories One of the most effective ways to support healthy weight loss is to focus on foods with low calorie density. Low-calorie-density foods contain fewer calories per bite while still providing volume, fiber, nutrients, and satisfaction. This allows people to eat satisfying portions without consuming excessive calories. Examples include: Fresh fruits such as berries, apples, and oranges Non-starchy vegetables such as leafy greens, broccoli, carrots, cauliflower, tomatoes, and cucumbers Whole starches such as potatoes, sweet potatoes, squash, corn, oats, brown rice, and other intact whole grains Legumes such as beans, lentils, and peas These foods are naturally rich in water and fiber, which help increase fullness and reduce overall calorie intake. Research consistently shows that dietary patterns centered around minimally processed plant foods are associated with healthier body weights and improved long-term health outcomes. Muscle Mass and Metabolism Many people worry that they have a “slow metabolism.” In reality, metabolism is influenced by several factors, including age, body size, genetics, hormone status, and body composition. Muscle tissue burns slightly more calories than fat tissue, which is one reason regular physical activity and strength training can support long-term weight management and healthy aging. Final Thoughts Metabolism is not just about exercise. Your body is constantly using energy to support essential functions, digest food, and power daily movement. Understanding how calorie expenditure works can help shift the focus away from extreme dieting and toward sustainable habits that support long-term health. Choosing more whole, fiber-rich plant foods and staying physically active can help you naturally manage calorie intake, improve fullness, support energy levels, and maintain a healthier weight over time. Your individual calorie needs depend on factors such as age, sex, height, weight, body composition, and activity level. Basal metabolic rate calculators can provide a general estimate, but they are not exact. Want to learn more about sustainable, plant-based weight loss? Browse our WFPB recipes or schedule a free consultation using the form below.

Have you ever been told to avoid nuts, seeds, or popcorn because they could become trapped in diverticula and cause inflammation? Good news: current research does not support this long-standing myth. According to a study of 47,228 men followed for 18 years, consuming nuts and popcorn did not increase the risk of diverticulitis or diverticular bleeding. In fact, people who ate nuts at least twice per week had a 20% lower risk of diverticulitis, while popcorn consumption was associated with a 27% lower risk 1]. But let’s start at the beginning… What Is Diverticulosis? Diverticulosis occurs when small pouches called diverticula develop in the wall of the colon, most commonly in the lower left portion of the large intestine. Most people with diverticulosis have no symptoms and may not even realize they have the condition until it is discovered during a colonoscopy or imaging study. Why Do Diverticula Form? Diverticula are thought to develop primarily because of increased pressure inside the colon. This pressure is often associated with small, hard stools and constipation, which are commonly linked to low-fiber diets. When stool lacks fiber: it becomes smaller and harder, moves more slowly through the intestines, and requires more pressure to pass. Over time, this pressure may weaken the colon wall and contribute to the formation of diverticula. Risk Factors for Diverticulosis Several factors may contribute to diverticular disease, including: 2], 3] low fiber intake, chronic constipation, inadequate hydration, lack of physical activity, older age, obesity, diets high in highly processed foods. Some studies suggest that diverticular disease is far less common in populations consuming traditional high-fiber diets. However, researchers believe diverticular disease is likely influenced by multiple factors, including diet, genetics, aging, lifestyle, and the gut microbiome. Diverticular disease is almost non-existent in developing countries What Is Diverticulitis? While diverticulosis often causes no symptoms, diverticulitis develops when diverticula become inflamed or infected, often after stool becomes trapped inside the pouches. Diverticulitis can range from mild to severe and may occasionally lead to serious complications. Symptoms of Diverticulitis Common symptoms include: abdominal pain, often in the lower left side, bloating and cramping, constipation or diarrhea, fever and chills, nausea and vomiting, rectal bleeding. Severe abdominal pain, fever, or rectal bleeding require prompt medical attention. Diagnosing Diverticulitis Doctors may use several tests to diagnose diverticulitis, including: 4] blood tests, stool tests, ultrasound, CT scan, colonoscopy. Management and Prevention Managing diverticulosis and diverticulitis typically involves dietary and lifestyle changes aimed at reducing pressure in the colon and promoting healthy bowel movements. Helpful Strategies Increase fiber intake Drink plenty of water Exercise regularly Limit highly processed foods Avoid excessive straining during bowel movements Fiber-Rich Foods Foods naturally rich in fiber include: fruits, vegetables, legumes, oats, whole grains, chia seeds, flaxseeds. Gradually increasing fiber intake while maintaining adequate hydration may help soften stool and reduce pressure in the colon. Complicated Diverticulitis More severe cases of diverticulitis may require antibiotics, hospitalization, or surgery. In some cases, the affected portion of the colon may need to be surgically removed. Diverticulitis also contributes significantly to healthcare costs and hospitalizations in the United States 5]. Emergency Visits and Hospital Admissions: Approximately 371,000 emergency department visits and 200,000 inpatient admissions occur annually in the United States. Economic Impact: Annual healthcare costs are estimated at 2.1–2.6 billion dollars. In 2015, total expenditures related to diverticulosis and diverticulitis exceeded 5.4 billion dollars. Increasing Incidence: The rate of diverticulitis continues to rise, contributing to increasing healthcare utilization and costs. When to Seek Medical Attention Seek immediate medical attention if you experience: severe abdominal pain, fever, vomiting, or rectal bleeding. These symptoms may indicate diverticulitis or another serious gastrointestinal condition. Conclusion Diverticulosis is very common and often causes no symptoms. However, in some people it can progress to diverticulitis, which may become painful and potentially serious. Although diverticula themselves usually do not disappear, dietary and lifestyle changes can significantly reduce the risk of inflammation, complications, and recurrent episodes. A high-fiber, plant-based diet remains one of the most effective strategies for supporting colon health and helping prevent diverticular disease complications. 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)

Vitamin D is essential for human health — but despite its name, it is not technically a vitamin. By definition, vitamins are substances that must be obtained from the diet because the body cannot produce them. In contrast, humans naturally synthesize vitamin D in the skin when exposed to sunlight. For this reason, vitamin D functions more like a hormone than a traditional vitamin. Why We Need Vitamin D Vitamin D plays many important roles in the body. It helps: Strengthen bones and teeth by regulating calcium absorption Support immune system function Maintain muscle strength and balance Regulate inflammation and tissue repair Support mood and brain health Signs and Symptoms of Deficiency X-ray of a 2-year-old with rickets In children, severe vitamin D deficiency can cause rickets, a condition that leads to soft, weak, and deformed bones. If untreated, it may result in growth problems and lifelong skeletal abnormalities. In adults, deficiency can cause osteomalacia, which may lead to bone pain, muscle weakness, and an increased risk of fractures. Other possible signs of low vitamin D levels include: Fatigue Frequent infections Low mood Delayed wound healing However, these symptoms are nonspecific and may occur with many other health conditions as well. Can You Get Too Much? Yes. Although vitamin D is essential, excessive supplementation can become dangerous. Vitamin D toxicity is almost always caused by high-dose supplements rather than sunlight exposure. Possible signs of toxicity include: Nausea and vomiting Poor appetite and constipation Muscle weakness Weight loss Elevated calcium levels (hypercalcemia) Severe toxicity may contribute to confusion, kidney damage, abnormal heart rhythms, and other serious complications. Importantly, the body naturally limits vitamin D production from sunlight, helping prevent overdose from normal sun exposure. Can Sunlight Provide Enough Vitamin D? For many people, moderate sun exposure can provide adequate vitamin D production. Studies suggest that exposing the arms, legs, and face to midday sunlight for approximately 5–30 minutes at least twice weekly may be sufficient for some individuals, depending on factors such as: Skin tone Latitude Season Age Time of day UV index However, vitamin D production varies widely from person to person. Unlike supplements, sunlight itself does not cause vitamin D toxicity because excess vitamin D produced in the skin is converted into inactive compounds. However, excessive UV exposure can still damage the skin and increase skin cancer risk. Is Low Vitamin D a Cause or a Marker of Poor Health? Low vitamin D levels have been associated with many chronic diseases. However, association does not necessarily prove causation. Some researchers argue that low vitamin D may often reflect poor overall health rather than directly causing disease. Large clinical trials have generally not shown consistent benefits of vitamin D supplementation for preventing many common conditions, including: Heart disease Diabetes Depression Cognitive decline Weight gain High cholesterol Multiple sclerosis Early death Research findings remain mixed in some areas, and certain groups may still benefit from supplementation. One possible exception is a modest reduction in colorectal cancer risk reported in some studies. Do You Need Supplements? Not always. Many healthy people who receive regular sun exposure and eat a balanced diet may maintain adequate vitamin D levels without supplements. The global vitamin D supplement market continues to grow rapidly, reflecting increasing public interest in supplementation. However, growing sales do not necessarily mean that supplementation is beneficial or necessary for everyone. Current evidence suggests that many healthy adults can maintain adequate vitamin D levels through sensible sun exposure and lifestyle habits. However, some individuals might be at higher risk for deficiency and may benefit from testing or supplementation, including: Older adults with limited sun exposure People who are housebound Individuals living in northern climates with little winter sunlight People with darker skin tones Individuals with malabsorption disorders Those with osteoporosis or certain chronic medical conditions Routine vitamin D screening for healthy asymptomatic adults is not generally recommended because current evidence is insufficient to show clear benefits from widespread screening. Because individual needs vary, supplementation decisions are best made with a qualified healthcare professional. Smart Sun Exposure Tips Start sun exposure gradually in spring and summer to help reduce the risk of burns. Midday sunlight typically produces vitamin D more efficiently than early morning or evening sun. Brief exposure of larger skin areas (arms, legs, torso) may improve vitamin D production. After moderate exposure, protect your skin by: Wearing hats and protective clothing Seeking shade when appropriate Using sunscreen during prolonged exposure Avoid sunburns whenever possible, since burning increases skin cancer risk. Sunlight may also positively influence mood, sleep cycles, and blood vessel function. Key Takeaways Vitamin D functions more like a hormone than a traditional vitamin. The body naturally produces vitamin D through sunlight exposure. Low vitamin D levels may sometimes reflect underlying health problems rather than directly causing disease. Some people benefit from supplements, but routine supplementation and testing are not necessary for everyone. Moderate sun exposure combined with sensible skin protection can help support healthy vitamin D levels.

Written by Virk Virk July 2022 "Along with a whole-food diet, emotional support and a positive mindset are crucial. Believing in yourself and surrounding yourself with encouraging people makes all the difference." I’ll try to keep my story short and sweet. My name is Virk. I received the COVID vaccine in June 2021, and in August of the same year, I woke up in the middle of the night with severe itching in my ears. Since there was no pain, I went back to sleep. However, when I woke up the next morning, my ear was swollen, red, hot, and still slightly itchy—but still, no pain. I assumed it was just a bug bite and that it would go away on its own. After a week with no improvement, I went to a clinic, where the doctor diagnosed it as an infection and prescribed antibiotics. Within 24 hours, my ear returned to normal, and I was relieved. But the very next day, I suddenly felt a brief sensation, as if something had bitten my ear again. Shortly after, my other ear started swelling. I couldn’t understand what was happening. When I returned to the doctor, he advised me to continue taking antibiotics, assuring me it would resolve. But this time, nothing changed, even after a full week of continuous antibiotic use. Concerned, I went back and specifically asked the doctor if it could be polychondritis. His response was dismissive: “If it is, then it is. Usually, polychondritis has multiple episodes throughout the year.” It was clear to me that he had never encountered a case like mine before. At the same time, I was extremely stressed, convinced that my time was limited. I kept thinking, What can I do in just five years? I’m only 28—I don’t want to die so young. After extensive research, I came across the story of Sabrina Nelson, which gave me a glimmer of hope. That eventually led me to Dr. McDougall, and through him, I connected with Jitka. I went to extreme lengths with my diet (which, in hindsight, I probably shouldn’t have done), but I lost 15 kilos in three months. I followed a strict oil-free diet, drank green smoothies every morning, and incorporated light exercise and yoga into my routine. After six months without any symptoms, I began to wonder if my condition had been a reaction to the vaccine or the minoxidil I was using for hair growth. To this day, I’m still not sure. What I do know is that I found hope when I connected with Jitka. I’m now trying to stay vegetarian, though I’ve started gaining some weight again after reintroducing small amounts of oily food. My weight went from 70 kg to 55 kg, and now I’m at 63 kg, which feels ideal for me. It has been over a year since my last ear swelling, and I feel like I’ve either healed or reset my body through diet. I’ve had no issues since then, and I’m doing well. — Virk (April, 2023) Added by Virk on February 25, 2025: Looking back at my own story, it almost feels surreal. I was so worried and had such low hopes, but through a whole-food diet, I feel like I was able to reset my body. During that period, I stopped consuming alcohol and eliminated processed foods like bread, chips, and fast food. My daily routine started with waking up and drinking turmeric tea, followed by a walk. Afterward, I would have a smoothie, which varied daily but was usually 50% vegetables, 50% fruits, with some chia or flaxseeds. Most of my day revolved around cooking. I would bake sweet potatoes, make homemade fries (air-fried with no oil), and eat naturally fermented bread with avocado guacamole. In the evening, I had homemade roti with lentil soup, chickpea curry, or other improvised oil-free Indian dishes with minimal salt. Virk, Christmas 2025 After following this strict diet for a long time, I gradually started eating out—but I stuck to vegan options. I hadn’t realized there were so many vegan restaurants, some of which barely use oil, salt, or sugar. As I became more comfortable, I began mixing homemade meals with restaurant food. Over time, I slowly transitioned back to my original diet, which included more fast food. However, I’ve learned my lesson. Even though I eat restaurant food now, I ensure my grocery shopping is focused on whole, unprocessed foods. I prioritize fresh fruits, vegetables, cold-pressed juices, and anti-inflammatory foods like ginger, berries, and cherries. I’ve gained some weight due to my sedentary job and weekend beer drinking, but I know how to adjust my diet when needed. Virk on trampoline, 2025 If I could go back in time, I would have been less extreme with my diet and given myself some breathing room with healthy fats and essential supplements like B12, D3, and vitamin C. Along with a whole-food diet, emotional support and a positive mindset are crucial. Believing in yourself and surrounding yourself with encouraging people makes all the difference. — Virk (February, 2025) Note from Jitka: Virk first contacted me in November 2021 after his second ear swelling, about three months after his RP symptoms began. He immediately changed his diet and lifestyle, and since then, he has never had another episode. It took about three months on a whole-food, plant-based diet for him to become completely symptom-free. While we don’t know for sure what triggered his RP flares, I believe his good health, young age, and strong determination played a significant role in his recovery. Although the time it takes to put RP and other autoimmune or chronic diseases into remission varies from person to person, I have seen it happen many times before. As Virk beautifully summarized, the key to success is not just diet and lifestyle changes but also a strong will to heal and emotional support. I’m thrilled that Virk has discovered that dietary restrictions don’t have to be lifelong. Now, he knows exactly what to do if his symptoms ever return—adjust his lifestyle accordingly. Good luck, Virk! Wishing you a happy and healthy future. — Jitka (February, 2025) If you or someone you know is dealing with this or another autoimmune condition, please share my website so they can learn how to manage their health and, ideally, put their disease into remission. Thank you, — Jitka

Flaxseed, walnuts The Importance of Omega-6 to Omega-3 Fatty Acids Ratio in Your Diet In recent years, there has been a growing interest in the balance of omega-6 and omega-3 fatty acids in our diets. Both are essential polyunsaturated fats, meaning our bodies cannot produce them, and we must obtain them through food. However, the ratio between these two types of fats can significantly impact our health. Ideally, a balanced ratio promotes anti-inflammatory effects, whereas an imbalance, especially one skewed towards higher omega-6 intake, may lead to inflammation and associated health problems. Understanding Omega-3 and Omega-6 Fatty Acids Omega-3 fatty acids are known for their anti-inflammatory properties and are crucial for brain health, heart health, and reducing chronic disease risk. Common sources include flaxseed, chia seeds, hemp seeds, and walnuts. Omega-6 fatty acids, on the other hand, are also essential for health but tend to promote inflammation when consumed in excess. These are commonly found in many vegetable oils, such as sunflower, soybean, and safflower oils.   The ideal ratio of omega-6 to omega-3 fatty acids ranges from 1:1 to 4:1. However, some studies indicate that the average American diet has a ratio of about 16:1 to 20:1! Key Food Sources and Their Ratios Let's take a closer look at the omega-6 to omega-3 ratios in various foods: Flaxseed Omega-6 to Omega-3 Ratio:   Approximately 1:4 Flaxseeds are one of the richest plant sources of omega-3 fatty acids (ALA). Chia Seeds Omega-6 to Omega-3 Ratio: Approximately 1:3 Chia seeds are another excellent source of omega-3 fatty acids. Canola Oil Omega-6 to Omega-3 Ratio: Approximately 2:1 Canola oil has a relatively favorable omega-3 to omega-6 ratio compared to other oils, however, all oils damage your endothelial cells which affects the production of nitric oxide and negatively impacts all blood vessels . Kidney Beans Omega-6 to Omega-3 Ratio:  Approximately 3:1 Kidney beans provide a better balance of omega-3 to omega-6 compared to many other beans. Hemp Seeds Omega-6 to Omega-3 Ratio:  Approximately 3:1 Hemp seeds are an excellent source of both omega-3 and omega-6 fatty acids, with a favorable balance that makes them a healthy addition to your diet. Walnuts Omega-6 to Omega-3 Ratio:  Approximately 4:1 Walnuts are one of the few nuts that provide a good amount of omega-3 fatty acids. Soybean Oil Omega-6 to Omega-3 Ratio:  Approximately 7:1 Soybean oil contains both omega-3 and omega-6 but more of the latter. Olive Oil Omega-6 to Omega-3 Ratio:  Approximately 10:1 Olive oil is primarily composed of omega-9 fatty acids (oleic acid), which are neither inflammatory nor anti-inflammatory, however, it leans toward omega-6. Almonds Omega-6 to Omega-3 Ratio:  Approximately 20:1 Almonds are higher in omega-6 fatty acids, so they should be balanced with omega-3-rich foods. Sesame Seeds Omega-6 to Omega-3 Ratio: Approximately 22:1 Sesame seeds are higher in omega-6 fatty acids, so they should be balanced with omega-3-rich foods in your diet. Safflower Oil Omega-6 to Omega-3 Ratio:  Approximately 75:1 Safflower oil is very high in omega-6 fatty acids. Sesame Oil Omega-6 to Omega-3 Ratio: Approximately 138:1 Sesame oil is very high in omega-6 fatty acids and should be used in moderation to maintain a healthy balance of omega-3 to omega-6 fatty acids. Sunflower Seeds Omega-6 to Omega-3 Ratio:  Approximately 200:1 Sunflower seeds are very high in omega-6 fatty acids. Sunflower Oil Omega-6 to Omega-3 Ratio: Approximately 200:1 Sunflower oil, like sunflower seeds, is very high in omega-6 fatty acids. It is a common ingredient in many processed foods, which can contribute to an imbalance of omega-3 to omega-6 fatty acids in the diet. Coconut Oil Omega-6 to Omega-3 Ratio:  Minimal amounts of both Coconut oil is not a significant source of either omega-6 or omega-3 fatty acids. It is predominantly composed of saturated fats, which are different from polyunsaturated omega fats. Achieving a Balanced Ratio Modern diets, particularly those high in processed foods, tend to be skewed towards omega-6 fatty acids. Achieving a healthier balance involves increasing omega-3 intake while moderating omega-6 consumption. Here are some practical tips: Incorporate More Omega-3 Rich Foods:  Include flaxseeds, chia seeds, hemp seeds, walnuts, and kidney beans in your diet regularly. Choose Oils Wisely:  If you consume oil, opt for those with a better omega-6 to omega-3 ratio, such as canola oil, and use olive oil in moderation. Limit High Omega-6 Foods:  Reduce intake of foods and oils high in omega-6, such as sunflower seeds and safflower oil. Read Labels:  Be mindful of the types of oils used in processed foods. Conclusion Balancing the ratio of omega-6 to omega-3 fatty acids in your diet is crucial for reducing inflammation and promoting overall health. The solution isn’t just about taking fish oil pills, other omega-3 supplements, or eating more fish. Instead, focus on lowering your omega-6 intake and adding omega-3-rich foods. Aim for 1-2 tablespoons of ground flaxseed, chia seed, or hemp seed per day to achieve a healthier balance and enjoy the benefits of both essential fatty acids. References Degirolamo C, Rudel LL. Dietary monounsaturated fatty acids appear not to provide cardioprotection. Curr Atheroscler Rep. 2010 Nov;12(6):391-6. doi: 10.1007/s11883-010-0133-4. PMID: 20725810; PMCID: PMC2995267. Lands B. Dietary omega-3 and omega-6 fatty acids compete in producing tissue compositions and tissue responses.  Mil Med . 2014;179(11 Suppl):76-81. doi:10.7205/MILMED-D-14-00149   Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002;56(8):365-379. doi:10.1016/s0753-3322(02)00253-6 Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016;8(3):128. Published 2016 Mar 2. doi:10.3390/nu8030128 Nowak W, Jeziorek M. The Role of Flaxseed in Improving Human Health. Healthcare (Basel) . 2023;11(3):395. Published 2023 Jan 30. doi:10.3390/healthcare11030395

Eggs: Avian Flu, Shortages—A Tragedy or an Opportunity for Better Health? You may have noticed empty store shelves where eggs used to be. So, what happened? According to the Centers for Disease Control and Prevention (CDC), the current egg shortage in the United States is largely the result of widespread outbreaks of avian influenza, commonly known as “bird flu.” Millions of egg-laying hens have been culled on commercial farms in an effort to control the spread of the virus, significantly reducing egg production and driving prices sharply higher [1]. While this situation has created frustration for many consumers, it may also provide an unexpected opportunity to reconsider the role eggs play in our diets—and to explore healthier plant-based alternatives. Why are Eggs So Controversial? Eggs have long been promoted as a convenient source of protein, vitamins, and minerals. However, they are also one of the richest sources of dietary cholesterol in the modern diet. One large egg contains approximately 186 mg of cholesterol, most of it found in the yolk. Research on eggs remains controversial, and not all studies reach the same conclusions. However, several large observational studies have linked higher egg consumption with an increased risk of type 2 diabetes, cardiovascular disease, and higher overall mortality. For example: A large study published in Diabetes Care found that frequent egg consumption was associated with a significantly higher risk of developing type 2 diabetes in both men and women [2]. Another major study published in JAMA reported that higher dietary cholesterol and egg intake were associated with an increased risk of cardiovascular disease and death from any cause [3]. Some researchers believe that the cholesterol and choline found in egg yolks may contribute to cardiovascular disease risk in certain individuals, especially when consumed regularly as part of a typical Western diet. A Good Time to Explore Healthier Alternatives For people who enjoy eggs, shortages and rising prices may feel inconvenient. But this may also be the perfect time to experiment with plant-based alternatives that are naturally cholesterol-free and associated with better long-term health outcomes. Many people are surprised to learn how easy it is to replace eggs in cooking and baking. Plant-Based Alternatives to Scrambled Eggs One of the most popular egg replacements is tofu scramble. When seasoned properly, tofu can closely mimic the texture and appearance of scrambled eggs while providing protein, iron, and other nutrients—without cholesterol. For a quick and satisfying breakfast idea, check out my 5-minute tofu scramble recipe. Healthy Egg Replacements for Baking Eggs can often be replaced with simple whole-food ingredients that work beautifully in baking. Common substitutes include: Aquafaba (the liquid from canned chickpeas) Unsweetened applesauce Mashed banana Silken tofu Flaxseed or chia “egg” (1 tablespoon ground flax or chia seeds + 3 tablespoons water) Pureed pumpkin The best substitute depends on the recipe and the texture you want to achieve. Fortunately, vegan versions of nearly every baked good can now be found online. If you’d like a more comprehensive list of healthy substitutions and beginner-friendly recipes, you can request my free Vegan Starter Kit. Key Takeaways Egg shortages in the U.S. are largely linked to avian flu outbreaks. Eggs are one of the most concentrated sources of dietary cholesterol. Several large studies have associated higher egg consumption with increased cardiometabolic risk. Plant-based alternatives can replace eggs in most recipes with little difficulty. Shortages may encourage consumers to discover healthier and more sustainable food choices. Final Thoughts Although rising egg prices and shortages can be frustrating, they may also encourage many people to discover healthier, plant-based foods they might not have otherwise tried. Replacing eggs with whole plant foods does not mean sacrificing flavor or convenience. In many cases, it simply means discovering new ingredients and recipes that support long-term health while reducing dependence on animal agriculture. Sometimes, unexpected challenges can become opportunities for positive change. References: [1] https://www.cdc.gov/bird-flu/situation-summary/data-map-commercial.html, Accessed March 10, 2025 This article has been archived. Confirmed Pathogenic Avian Flu in Commercial & Backyard Flocks | APHIS, Accessed May 23, 2026 [2] https://pmc.ncbi.nlm.nih.gov/articles/PMC2628696/ Djoussé L, Gaziano JM, Buring JE, Lee IM. Egg consumption and risk of type 2 diabetes in men and women. Diabetes Care. 2009;32(2):295-300. doi:10.2337/dc08-1271 [3] https://pubmed.ncbi.nlm.nih.gov/30874756/ Zhong VW, Van Horn L, Cornelis MC, et al. Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. JAMA. 2019;321(11):1081-1095. doi:10.1001/jama.2019.1572

Here is my story of recovery from Relapsing Polychondritis (RP). I hope it will help you too to put Relapsing Polychondritis into Remission. Jitka and her husband, Jim, in Hawai'i – February 2025 How my RP journey began… In September 2013, something very strange happened to me — Relapsing Polychondritis. At that time, though, I had no idea what I was dealing with. My left ear swelled up in excruciating pain. The ear was so extremely sensitive to touch that even one single hair or light current of air would almost make me scream in pain. Sleep, of course, was impossible. And so, I decided it was time to visit the doctor. I wasn’t happy about it since every time I had gone to seen him with some weird symptom I had suffered with in the previous years (like not being able to breath fully…), he’d prescribe an allergy medicine that did not do a thing. As “luck” would have it, my regular doctor, who happened to be a rheumatologist, was on vacation at the time, so I went to see an “ear” doctor. I figured ears are his specialty so it should be an easy visit — I come, the doc prescribes an ointment and I’d be out of there in no time. Case closed, right? Well, not so fast… The ear specialist had never seen anything like it. A swollen red ear lobe without any sign of trauma or insect bite intrigued him but he used the time-honored approach of “when a hammer is the only tool you have, everything seems like a nail.” For no particular reason, he prescribed me antibiotics. They did nothing. In a couple of weeks, despite the useless antibiotics, my ear went back to normal on its own. Great. My microbiome had suffered some damage due to the useless antibiotics, but I was back in business. Or so I thought… A couple of weeks after that my right ear swelled up. Again, no insect bite, no trauma. This time I went to see my primary physician and was “lucky” to hear my diagnosis. Apparently, even though RP is extremely rare – only 1-3 people out of a million have it – I was his third patient with this disease. Hmm, perhaps it isn’t as rare as they think, unless of course, my doctor had seen millions of patients in his medical career, which I doubt. Anyhow… What is the cause of relapsing polychondritis and how do I reverse it? I asked my doctor. Surely, he would know everything about the disease and have a treatment plan in place, having had RP patients before and all. I was wrong again. The answer I received was less than satisfactory: “We don’t know what causes it, it’s incurable, therefore you can’t reverse it. We can only manage it with drugs. The drugs will most likely eventually stop working but once that happens, we will try some stronger drugs. Here is some prednisone, take it but be careful about salt intake because it might make you gain weight. Also, it might alter your personality.” My jaw dropped. That’s it? Well, he was right about one thing. It did alter my personality. It made me extremely angry, furious even that he knew nothing about the autoimmune disease and diet connection. It also made me extremely angry the way he smirked when I told him at my next visit, “Please take me off the prednisone, I will cure my RP by going vegan. More accurately, whole-food, plant-based.” I also feel that I suffered quite a number of side effects prednisone has to “offer”. One of them was suicidal ideation. I still remember how I searched the internet for euthanasia clinics only to discover that I’d have to fly to the Netherlands or Switzerland. Well, I didn’t have enough energy in me to walk down the stairs, so that was out of the question. So instead, I cleaned my drawers, got rid of most of my clothes and planned how to kill myself “elegantly” enough so that my husband and kids won’t suffer permanent psychological damage when they find me. Luckily, those thoughts were gone as soon as I stopped taking prednisone and cleaned up my diet. Note: Please do not stop taking your medication without first consulting your doctor. Steroid medication such as prednisone require slow tapering off and you can start changing your diet while you are taking your meds. Well, that was some 10 years ago (I’m writing this in 2024), and I haven’t been back to see my doc since my diagnosis back in 2013. I had no need. I am in excellent health, take no drugs and have no reason to get drawn into the medical mill. I will go see a doctor when I need it. I did, however, educate myself about the WFPD diet and lifestyle and how it can not only prevent but also reverse not only heart disease, diabetes and other chronic, “food-born” diseases but also autoimmune disorders. If you would like to put your Polychondritis into Remission, you will need to make changes to your diet and lifestyle as well. You can do it on your own just like I did, or I can help you every step of the way. Where did I get the idea that a WFPB diet could help me heal from RP? Not from reading research studies. They only describe cases of extremely sick people who get sicker and sicker despite the drugs and surgeries modern medicine has to offer. Not in RP support groups either. I find the atmosphere in such groups extremely negative. They dragged me down and only made me depressed. Autoimmune sufferers in such disease-specific support groups tend to be resigned to taking drugs and undergoing surgeries because nobody offers them hope. In order to heal, you need to believe that you can heal, and you have to be motivated. You have to want to get better and be willing to do whatever it takes. You have to change your diet and lifestyle and you have to have people in your life who will support you on your journey. And it is a long journey on which you will have to figure out by trial and error what works for you. Some autoimmune patients get better within a few short weeks, for some it might take several months, even years. As for me I was lucky because when I Googled “How to reverse RP,” I came across the story of Sabrina Nelson who was able to reverse RP with a low-fat, whole-food, plant-based diet. You can read her story here or here. Sabrina’s story made me realize that perhaps my consuming animal products is what caused my flare-ups. And sure enough, in retrospect, I was able to link my flare-ups with me “treating myself”. What do I mean by that? Every time my cartilage started acting up, it coincided with some kind of celebration. On special occasions, I would always make myself a special treat – plain Greek yogurt with fresh fruit and plenty of whipped cream. Oof, now when I think back to what I was doing to myself by eating dairy, and also meat, fish and eggs, I feel terrible. Even though being diagnosed with an “incurable” disease was a huge shock to me at the beginning, now I consider myself “lucky.” Not only that I immediately cleaned up my own diet and got rid of my painful flare-ups, but my family is now healthier, too. My husband no longer suffers from “genetically” high cholesterol and my kids no longer suffer from all those “mysterious” rashes that they had been given corticosteroid ointments for that never helped anyway. How could they, they didn’t treat the CAUSE. My husband no longer suffers from so-called "genetically" high cholesterol, and my kids no longer struggle with the 'mysterious' rashes they were prescribed corticosteroid ointments for—treatments that never helped anyway. How could they? They didn’t address the root cause. Miracle? Hardly, just clean eating, a little bit of exercise, staying away from toxic environmental triggers, learning how to deal with stress, more socializing and more sleep. That’s all it takes. Sounds too simple? Well, it is simple but by no means easy. But the threat of a killer disease hanging over you and the possibility of reversing it are excellent motivators. Spontaneous Relapsing Polychondritis remission? Are Sabrina and I just two outliers, two lucky ladies whose RP just decided to go into spontaneous remission? No way. We worked hard for it, and it paid off, but we are definitely not the only two success stories. There are many, many more cases of people recovering from autoimmune disease, including relapsing polychondritis. Just go to dr. McDougall’s website or forksoverknives.com or make yourself familiar with dr. Brooke Goldner’s story who cured herself from lupus or dr. Stancic’s story who reversed her multiple sclerosis. Here you will see that reversing autoimmunity is not only possible, but you will also learn how it can be achieved. The cool part about the two above mentioned ladies is that they are both medical doctors. The sad part is that neither of them was taught in medical school that a whole-food, plant-based diet has the power to reverse autoimmune diseases such as lupus or MS, as well as a long list of other chronic diseases. Am I cured? Is my relapsing polychondritis gone forever? “Cured” is a strong word. I have healed. I am in remission and my plan is to stay in remission as long as possible. And just so you know, even though my RP is in check now, I did encounter some setbacks along the way. That’s why I am reluctant to say that I’m cured. I have, however, learned what to do in order to not bring it back or to put it back into remission in case it rears its ugly head again. Can trauma or stress trigger flare-ups? Yes, they can. Big time! In fact, both, physical and emotional trauma are huge triggers and the hardest to control. I found out the hard way that stress/trauma can be a huge factor in triggering my flare-ups. Can dietary indiscretions trigger flare-ups? Yes, they can. I have also become very aware that not adhering to my diet will give me flares. Not that I would willfully steer from it but sometimes people like to cook for you, and you don’t want to offend them, or you need to eat out. Be careful, though! You never know what might be hiding in the food you are being served. Here is an example. At one point, my mother, who knows that I only eat vegan whole foods, prepared a hearty vegetable soup for me. I happily gobbled it up because it is rare that someone else cooks for me and because my mom is an excellent cook. Unfortunately, about 20 minutes later I could feel that familiar “weird” feeling in my left ear. Immediately, I investigated what went into that soup. Most ingredients seemed fine, a few not so much and one stood up as a probable culprit. What seemed like a harmless mixture of dried vegetables also contained MSG, some mysterious “aroma,” vegetable oil and whey! Although I am not sure exactly which one of these ingredients triggered my reaction, I suspect that the cow protein whey was the most problematic. Needless to say, I am not going to repeat that mistake again. Anyhow, since I have figured out what my body needs in order to function optimally, I have been doing really great! And I think that for a 55-year-old woman with an incurable disease I am doing pretty well. ;o) Jitka on a trip in Italy, July 2018 You can find more info about Relapsing Polychondritis and diet in my article "Relapsing polychondritis, causes, diagnosis, and treatments." You can also read my story on T. Colin Campbell Center for Nutrition Studies in an article titled “Fighting My Autoimmune Disease Through Plant-Based Nutrition“. To read the article, click here. If you're working to put your autoimmune condition into remission and could use some support, I’d be happy to guide you on your path to recovery. The only requirement? You must be willing to change your diet and lifestyle. 😉 There has never been a better time to act than right now! Let's connect and see how I can help you improve your health. Fill out the "Contact Me" form on the bottom of this page for a FREE 15-minute Discovery Call OR Choose a plan to start your healing journey today!

Preventing and reversing chronic disease is within our grasp. We didn't inherit chronic disease; our lifestyle and dietary choices led us to it. By halting harmful habits and allowing our bodies to heal, reversal becomes achievable. Please note that every one of us is unique, and modifications will be necessary.   Healing Diet for the Reversal of Chronic Disease Diet and Lifestyle Tips for the Prevention and Reversal of Chronic Disease Avoid dairy. Avoid oil. Limit animal foods to 2-3 times per week (organic meat, eggs, or wild-caught fish). * Avoid highly processed foods. Avoid alcohol. Celiac patients must adhere strictly to a 100% gluten-free diet. Stay well-hydrated by drinking plenty of water. Enjoy other healthy drinks like filtered coffee, green tea, and herbal teas. Take vitamin B12 (2,000 micrograms once per week). Limit sugar intake. Do not smoke. Ensure adequate sleep. Manage and reduce stress levels. Spend time in nature. Exercise regularly. Cultivate healthy relationships; eliminate toxic ones. Get regular sun exposure. Embrace laughter as a stress reliever. Practice gratitude daily for mental and emotional well-being. * The less animal foods you consume, the healthier you will be. And so will our planet! 🌍 Plant-Based Diets for Reversing Disease and Saving the Planet: Past, Present, and Future by David L Katz Katz DL. Plant-Based Diets for Reversing Disease and Saving the Planet: Past, Present, and Future. Adv Nutr . 2019;10(Suppl_4):S304-S307. doi:10.1093/advances/nmy124 "Food" for thought: Disease Reversal Hope! Real People. Real Stories.   is a collection of 36 inspiring accounts of individuals who reversed chronic diseases like cancer, diabetes, heart disease, and more through a whole food, plant-based lifestyle. Once facing grim prognoses—wheelchairs, lifelong medications, or even terminal diagnoses—they transformed their lives, regaining health and vitality. These moving stories of struggle, discovery, and triumph will make you laugh, cry, and most importantly, believe in the power of whole plant foods to heal and restore. Disease Reversal Hope!: Real People. Real Stories. by D. Purjes, S. Stoll MD

Water - best way to reset the body  💦  💦  💦 A wat er-only fast  is a fasting practice in which a person consumes only water for a designated period while abstaining from all other food and beverages, including caloric drinks, juices, and supplements.  💦  💦  💦 During a water-only fast, the body undergoes metabolic adaptations, shifting from glucose metabolism to fat and ketone utilization for energy. Additionally, fasting activates a process known as autophagy —the body’s mechanism for breaking down and recycling old cell components, allowing cells to function more effectively. This cellular cleanup plays a crucial role in disease prevention, longevity, and overall cellular health . Because prolonged fasting can lead to electrolyte imbalances, dehydration, and other potential risks, extended fasts should be conducted with proper medical oversight. 💦  💦  💦 Fasting, an ancient practice deeply rooted in spiritual traditions, has gained recognition in modern medicine as a therapeutic intervention. While its historical significance often ties to religious rituals, scientific research has revealed its potential health benefits. From Henry Tanner’s groundbreaking 40-day fast in the 19th century to today’s medically supervised fasting protocols, this practice continues to challenge conventional wisdom about nutrition, healing, and longevity.  💦  💦  💦 Challenging Beliefs: Henry Tanner’s 40-Day Fast Henry Tanner healed from asthma and arthritis In the late 19th century, physician Henry Tanner of Duluth, MN, suffered from severe rheumatoid arthritis (RA) and asthma, enduring chronic pain. At a time when many believed that humans could survive only about ten days without food, Tanner decided to test the limits of fasting in an effort to relieve his symptoms. Under medical supervision, he embarked on a 40-day water-only fast. By the fifth day, he reported feeling remarkably better, with reduced pain and improved energy. By the end of his fast, his symptoms had significantly diminished, and he went on to live until the age of 87—far exceeding the expectations of his time. His case challenged long-held beliefs about fasting and sparked curiosity about its physiological effects.  💦  💦  💦 The Man Who holds the Record in the Longest Fast in History 27-year-old Angus Barbieri fasted 382 days! During the fast, his weight decreased from 456 to 180 lb. That is a 276-pound weight loss! Five years after the fast, Angus's weight remained around 196 lb. Religious and historical texts describe prolonged fasting, with figures such as Moses, Jesus, and Elijah reportedly fasting for up to 40 days. However, modern medical cases reveal even more astonishing capabilities. In 1973, a medically supervised patient fasted for 382 days, demonstrating the human body's extraordinary ability to adapt to extended periods without food. These cases have prompted scientists to study the mechanisms behind fasting and its effects on metabolism, longevity, and disease prevention.   💦  💦  💦 How the Body Adapts During a Water Fast The body undergoes several metabolic shifts during a water fast, transitioning from carbohydrate dependence to fat metabolism. Understanding these adaptations helps explain how fasting can support health. Macronutrient Breakdown During Fasting Since no external nutrients are consumed, the body relies on stored energy sources: 1. Carbohydrates (Glucose & Glycogen) In the first 24 hours, the body primarily uses glucose from dietary carbohydrates and glycogen stores in the liver and muscles. Glycogen depletion occurs within 24–48 hours, forcing the body to find alternative fuel sources. 2. Proteins (Muscle & Tissue Breakdown) After glycogen is depleted, the body enters gluconeogenesis, converting amino acids (from muscle protein) into glucose to maintain essential functions, especially for red blood cells. This process peaks around days 2–3, but the body quickly shifts to fat metabolism to preserve muscle mass. Some muscle breakdown still occurs, but it significantly slows as ketone production rises. 3. Fats (Lipolysis & Ketone Production) After 48 hours, the body relies primarily on fat stores for energy through lipolysis (fat breakdown). The liver converts fat into ketones, which become the primary fuel source for the brain and muscles. By day 3–5, ketones provide up to 70% of the brain’s energy needs, significantly reducing glucose dependence. 💦  💦  💦 Autophagy: The Body’s Cellular Cleanup Process Fasting triggers autophagy , a natural process in which the body breaks down and recycles old or damaged cellular components . This self-cleansing mechanism allows cells to function more efficiently, removing dysfunctional proteins and cellular debris . Research suggests that autophagy plays a crucial role in disease prevention, longevity, and overall cellular health . The activation of autophagy typically begins after 24–48 hours of fasting  and peaks between days 2–4 , when nutrient deprivation signals the body to optimize resource utilization. 💦  💦  💦 Energy Sources Over Time First 24–48 hours:  Glucose from glycogen stores. Days 2–3:  Gluconeogenesis (protein breakdown) + ketone production. Days 3–5 and beyond:  Primarily ketones from fat, with minimal glucose from protein and glycerol (from fat). What Does the Body and Brain Run On? - Key Adaptations ✔ Brain Fuel Shift:  Initially glucose-dependent, but transitions to ketones for most energy needs ✔ Muscle Preservation:  As fasting continues, ketone use reduces protein breakdown. ✔ Metabolic Efficiency:  The body slightly slows metabolism to conserve energy.  💦  💦  💦 Fasting’s Therapeutic Potential: Health Benefits Research suggests that fasting may offer benefits for various health conditions. Medically supervised fasting has been linked to improvements in: Obesity  – Supports weight loss by promoting fat-burning. Hypertension  – Can reduce high blood pressure in some individuals. Diabetes  – May improve insulin sensitivity and glucose regulation. Autoimmune Diseases  – Some studies indicate benefits for rheumatoid arthritis, psoriasis, and lupus . Osteoarthritis  – Fasting may help reduce inflammation and pain in joints. Chronic Headaches & Migraines  – Some patients report reduced headache frequency. Certain Cancers  – Limited evidence suggests potential benefits for cancers like lymphoma . Food & Drug Addictions  – May help reset cravings and support detoxification. Exhaustion & Burnout  – Fasting may promote cellular repair and energy restoration.  💦  💦  💦 Adverse Effects of Water Fasting Despite its potential benefits, water fasting is not risk-free. Most side effects are mild to moderate  when fasting is properly managed, but some can be severe if fasting is done unsupervised or in vulnerable individuals. Potential Risks and Side Effects Electrolyte Imbalances  – Prolonged fasting can deplete sodium (hyponatremia), potassium ( hypokalemia) , and magnesium ( hypomagnesemia) , leading to muscle weakness, irregular heart rhythms, and confusion. Dehydration  – Water fasting can cause dehydration due to a lack of hydrating foods and electrolyte loss, leading to dizziness, fatigue, and headaches. Fatigue & Dizziness  – Low blood sugar may cause brain fog, lightheadedness, and difficulty concentrating. Gallstones  – Extended fasting can reduce bile production, increasing the risk of gallstone formation. Refeeding Syndrome  – Rapid reintroduction of food after an extended fast can cause electrolyte shifts , leading to heart failure, seizures, or organ dysfunction. Proper refeeding protocols  are critical.  💦  💦  💦 Who Should Avoid Water Fasting? Water fasting is not safe for everyone . It should be avoided by individuals with: Water fast is not for everybody! Pregnancy & Nursing   – Increased nutritional needs make fasting unsafe. Children & Adolescents   – Growing bodies require consistent nutrition. Severe Medical Conditions   – Kidney/liver disease, malnutrition, anemia, medication-dependent diabetes, cardiac instability. Recent Stroke or Heart Attack   – Fasting can stress the cardiovascular system. Eating Disorders (Anorexia/Bulimia)   – Fasting can exacerbate disordered eating behaviors. People Taking Certain Medications   – Particularly blood thinners, insulin, or medications requiring food intake. * Post-Surgery Recovery   – Healing requires adequate nutrition. *Note:  People on thyroid medication can  fast, but their dosage may need to be adjusted.  💦  💦  💦 Supervised Fasting: A Different Approach to Holistic Health While fasting offers promising health benefits, it must be approached with caution . Medical supervision is essential for extended fasting, particularly for individuals with preexisting conditions or those on medications. When done safely, fasting can serve as a powerful tool for metabolic healing, detoxification, and disease prevention . References British Medical Journal July 31, 1880, P.171 Dr. Tanner's Fast, Accessed Dec 29, 2023 _ A study of prolonged fasting by Francis Gang Benedict Washington, D. C. published by the Carnegie Institution of Washington 1915,  Accessed Dec 29, 2023   Foster DW. “From Glycogen to Ketones – And Back.” Diabetes 1984 Dec; 33(12): 1188-1199.  Accessed Dec 29, 2023 Goldhamer AC, Klaper M, Foorohar A, et al, Water-only fasting and an exclusively plant foods diet in the management of stage IIIa, low-grade follicular lymphoma, Case Reports 2015;2015:bcr2015211582.,  Accessed Dec 29, 2023   Bonjour DC, Gabriel S, Valencia A, et al, Challenging Case in Clinical Practice: Prolonged Water-Only Fasting Followed by an Exclusively Whole-Plant-Food Diet in the Management of Severe Plaque Psoriasi s.  Accessed Dec 29, 2023 Palmblad J, Hafström I, Ringertz B. Antirheumatic effects of fasting. Rheum Dis Clin North Am. 1991;17(2):351-362.  Accessed Jan 30, 2025 Palmblad J, Hafström I, Ringertz B. Antirheumatic effects of fasting. Rheum Dis Clin North Am. 1991;17(2):351-362.  Accessed Jan 30, 2025

Coenzyme Q10 Coenzyme Q10 - Supplement or Not? In recent years, Coenzyme Q10 has become an increasingly popular focus of attention in the spheres of health and wellness. Supplements have been heavily advertised. Claims have been made that those over the age of 60 can gain more energy and slow down the aging process by ingesting CoQ10 supplements. The sale of CoQ10 supplements in the US has become a multi-million-dollar business, generating revenues of over USD 200 million in 2015 alone and according to recent estimates the sales are going to increase to over $ 1 billion by 2028! The purpose of this article is to explore this topic further and see if such attention is warranted. There are some questions we must ask in order to get to the bottom of this puzzle. What is Coenzyme Q10? Coenzyme Q10 (CoQ10), also called ubiquinone, is a naturally occurring antioxidant that is found in every cell of the human body. CoQ10 has three primary functions: it supports cardiovascular health, enables energy production and promotes healthy mitochondrial function. Where does Coenzyme Q10 come from? Most healthy people produce enough CoQ10 naturally, although its production decreases as we age. We can obtain CoQ10 from dietary sources such as animal protein sources (pork, lamb, beef, chicken, oily cold-water fish), vegetable oils, nuts, vegetables (spinach, pea, broccoli, cauliflower), fruits (orange, strawberry, apple) and whole grains (rye, wheat). Daily intake between 3 and 5 mg is considered adequate. [1] CoQ10 rich foods There is also some evidence that there is another way to boost our CoQ10 levels. A study showed that if we consume plant chlorophyll pigments and then gain exposure to sunlight, light-activated chlorophyll in our body may help regenerate Coenzyme Q10. [2] This would indicate that another method of increasing CoQ10 levels would be the combined consumption of leafy green vegetables and exposure to sunlight. Another study brought similar results. Researches used two groups of healthy young subjects – “winter group,” when the mean outside temperature was 39.2°F, and “spring group,” when the mean outside temperature was 75.2°F. The scientists concluded that in the winter group, coenzyme Q10-TOTAL level in PLT was lower in comparison with the spring group by 29.24%, in whole blood by 10.10% and in plasma by 3.60%. I would argue that since people usually don’t spend much time outside in the winter and sunshine is scarce, perhaps the difference in the levels of CoQ10 in spring versus winter might have been due to sunlight exposure or the lack thereof, respectively, which would be consistent with the findings of the study above. [3] How did we survive without it? The results from the above-referenced two studies might help explain why humans as a species were able to survive to this day without supplementing CoQ10. Since ancient humans were mostly vegetarians consuming chlorophyll-rich plants and spent a lot of time outdoors, their bodies naturally produced enough CoQ10 for successful reproduction. When to supplement with CoQ10? It seems only logical that people should take any supplement only if they are deficient. There are two kinds of CoQ10 deficiency; primary and secondary. CoQ10 supplements are a useful tool in treatment of primary CoQ10 deficiencies. They can help with secondary deficiencies and drug-induced CoQ10 deficiency as well, however in these cases it may be unnecessary, since secondary deficiency can generally be prevented by adhering to a healthy diet and lifestyle. What is primary coenzyme Q10 deficiency? Primary coenzyme Q10 deficiency is caused by gene mutations and affects less than 1 in 100,000 people. It is interesting to note that the role of CoQ10 in human health was unknown until 1986, when a patient with Kearns–Sayre syndrome (a primary CoQ10 deficiency) was successfully treated with CoQ10. [4] The mildest cases of primary coenzyme Q10 deficiency can affect people in their sixties and often cause problems with coordination and balance. In the most severe cases, primary CoQ10 deficiency can have an onset in infancy and cause severe brain dysfunction combined with muscle weakness (encephalomyopathy) and other body systems failure. Other neurological abnormalities include seizures, intellectual disability, poor muscle tone, involuntary muscle contractions, progressive muscle stiffness, abnormal eye movements, vision loss, and sensorineural hearing loss. Another common feature of primary coenzyme Q10 deficiency is nephrotic syndrome (a form of kidney dysfunction) an d hypertrophic cardiomyopathy (a type of heart disease that enlarges and weakens the heart muscle ). [5] What is secondary coenzyme Q10 deficiency? As we age, our levels of CoQ10 decrease. It is a natural process that can lead to what is referred to as a secondary deficiency. There are also other, external, factors that may accelerate the decrease in normal levels of CoQ10. Among these factors are stress [6] , poor nutritional habits and a variety of medical conditions and drug interactions. Secondary coenzyme Q10 deficiency has been associated with many different disorders including mitochondrial encephalomyopathy, lactic acidosis, stroke-like episodes (MELAS), cardiovascular disease, mitochondrial disorders and neurodegenerative disorder s. [7] The problem is that many of the symptoms described above might have other causes, so a comprehensive look at the individual’s health should be employed. If other cases are eliminated, a blood test for CoQ10 serum level is warranted. Are Supplements Needed? Below is a list of several medical conditions that have been helped by supplementing: Parkinson’s disease The neuroprotective effects of CoQ10 have been investigated for a potential role in treatment of Parkinson’s. Even though some trials found no significant benefit of high-dosage CoQ10 in early Parkinson’s disease, a controlled trial in which the active, reduced form of CoQ10 was used showed significant improvement in PD symptoms without side effects. [8] Hypertension There is evidence that CoQ10 supplements can significantly lower systolic blood pressure. However, the decrease in diastolic blood pressure was not statistically significant. [9] Heart failure and other heart conditions A randomized, controlled multicenter trial concluded that long-term CoQ10 treatment of patients with chronic heart failure is safe, improves symptoms, and reduces major adverse cardiovascular events . [10] Migraines A meta-analysis CoQ10 of five studies with 346 patients concluded that CoQ10 can be a potent therapeutic agent with respect to migraine duration and migraine days/month. [11] Autism Several studies have demonstrated beneficial effects of ubiquinol in children with autism. In a small study, 24 autistic children aged 3–6 years were given ubiquinol as a supportive therapy and improved their symptoms such as communication with parents (in 12%), verbal communication (in 21%), playing games of children (in 42%), sleeping (in 34%), and food rejection (in 17%). [12] A separate trial showed that high doses of CoQ10 can improve gastrointestinal problems and sleep disorders in children with ASDs with an increase in the CoQ10 of the serum . [13] Statin-induced myopathy (muscular weakness) Our body makes the antioxidant CoQ10 using the same enzyme that is used to make cholesterol. Unfortunately, this enzyme is blocked by cholesterol-lowering statin drugs and myopathy is the most common side effect of statin use. A review of multiple studies showed a benefit in symptoms of myalgia or improvement of serum levels of CoQ10 with supplementation. Supplementation of CoQ10 at a dose of between 30 and 200 mg daily has shown to have beneficial effects on statin myopathy with no noted side effects . [14] , [15] That brings us to another question. Should you get tested? You should get tested if you suffer from symptoms of coenzyme Q10 deficiency and other possible causes and diagnoses have been ruled out. If you have primary coenzyme Q10 deficiency, your symptoms would likely force you to seek medical attention -- your doctor should order a test and determine a diagnosis and appropriate treatment. What are normal serum levels of CoQ10? There is not a complete consensus on the “normal” level of CoQ10. Different laboratories use different ranges for serum CoQ10 levels which vary widely. For example, LabCorp gives a reference range of 0.37 − 2.20 µg/mL, the Cleveland Heart Lab® 0.36 to 1.59 µg/mL A more restrictive view might place the normal range at 0.8-1.2 µg/mL. How much supplemental CoQ10 and what form should we take? Here too, no optimal dose of CoQ10 has been established. In research, doses of CoQ10 ranged from 30 mg to 2,400 mg per day. A typical daily dose is 100 milligrams to 200 milligrams. As a supplement, CoQ10 is available as capsules, tablets and by IV. In trials, ubiquinol, the active form of CoQ10, appeared to be more effective and preferred form used in enhancing the CoQ10 status. [16] Are there any risks of taking CoQ10 supplements? Side effects from using supplemental CoQ10 are rare and mild and manifest as diarrhea, nausea, and heartburn. However, in some cases, taking supplemental CoQ10 could be dangerous as CoQ10 may interact with some drugs such as the anticoagulant (blood thinner) warfarin, a nisindione and dicumarol. [17] Also, given the lack of evidence about their safety, CoQ10 supplements are not recommended for children or for women who are pregnant or breastfeeding. [18] Conclusion In recent years, it has become accepted wisdom that as we age, we need to supplement with CoQ10. The truth is that unless you suffer from a CoQ10 deficiency or take cholesterol-lowering statins and are experiencing myalgia symptoms, you do not need to supplement. Although research has been scarce and its results mixed, it is also possible that CoQ10 supplementation might be useful for people suffering from Parkinson’s disease, certain heart conditions, migraines and other conditions. On the other hand, you should not take a CoQ10 supplement if you are taking blood thinners and you should also be aware that just like with all other supplements, CoQ10 is not approved by the U.S. Food and Drug Administration for the treatment of any medical condition, and it has not been tested by the FDA for safety and effectiveness . [19] The important takeaway here is that most cases of low levels of CoQ10 can be easily prevented by adhering to a healthy diet rich especially in green vegetables and by a healthy, active lifestyle. Not everyone needs to supplement [1] Gutierrez-Mariscal FM, Yubero-Serrano EM. Villalba JM et al. “Coenzyme Q10: From bench to clinic in aging diseases, a translational review.” Food Sci. Nutr. 2018. [2] Xu C, Zhang J, Mihai D M et al. “Light-harvesting chlorophyll pigments enable mammalian mitochondria to capture photonic energy and produce ATP.” Cell Sci. 2014 Jan 15;127(Pt 2):388-99. [3] Gvozdjáková A, Kucharská J, Sumbalová Z et al. “Platelets mitochondrial function depends on CoQ10 concentration in winter, not in spring season.” Gen Physiol Biophys. 2019 Jul;38(4):325-334. [4] Ogasahara S, Nishikawa Y, Yorifuji S et al. “Treatment of Kearns-Sayre syndrome with coenzyme Q10.” Neurology. 1986 Jan;36(1):45-53. [5] https://ghr.nlm.nih.gov/condition/primary-coenzyme-q10-deficiency , Accessed October 30, 2023. [6] Navas P, Villalba J M, de Cabo R. “The importance of plasma membrane coenzyme Q in aging and stress responses.” Mitochondrion. 2007, 7S, S34-S40. [7] Cornelius N, Byron C, Hargreaves I et al. “Secondary coenzyme Q10 deficiency and oxidative stress in cultured fibroblasts from patients with riboflavin responsive multiple Acyl-CoA dehydrogenation deficiency.” Human Molecular Genetics , Volume 22, Issue 19, 1 October 2013, Pages 3819–3827 [8] Yoritaka A, Kawajiri S, Yamamoto Y et al. “Randomized, double-blind, placebo-controlled pilot trial of reduced coenzyme Q10 for Parkinson's disease.” Parkinsonism Relat Disord. 2015 Aug;21(8):911-6. [9] Tabrizi R, Akbari M, Sharifi N. “The Effects of Coenzyme Q10 Supplementation on Blood Pressures Among Patients with Metabolic Diseases: A Systematic Review and Meta-analysis of Randomized Controlled Trials.” High Blood Press Cardiovasc Prev. 2018 Mar;25(1):41-50. [10] Mortensen SA, Rosenfeldt F, Kumar A et al. “The effect of coenzyme Q10 on morbidity and mortality in chronic heart failure: results from Q-SYMBIO: a randomized double-blind trial.” JACC Heart Fail. 2014 Dec;2(6):641-9. [11] Zeng Z, Li Y, Lu S, Huang W et al. “Efficacy of CoQ10 as supplementation for migraine: A meta-analysis.” Acta Neurol Scand. 2019 Mar;139(3):284-293. [12] Gvozdjáková A, Kucharská J, Ostatníková D et al. “Ubiquinol Improves Symptoms in Children with Autism” Oxid Med Cell Longev. 2014; 2014: 798957. [13] Mousavinejad E, Ghaffari MA, Riahi F et al. “Coenzyme Q10 supplementation reduces oxidative stress and decreases antioxidant enzyme activity in children with autism spectrum disorders.” Psychiatry Res. 2018 Jul;265:62-69. [14] Zhang X, Shi Z, Liu Q, Quan H, Cheng X. “Effects of coenzyme Q10 intervention on diabetic kidney disease: A systematic review and meta-analysis.” Medicine (Baltimore). 2019 Jun;98(24):e15850. [15] Littlefield N, Beckstrand R L, Luthy K E. “Statins' effect on plasma levels of Coenzyme Q10 and improvement in myopathy with supplementation.” J Am Assoc Nurse Pract. 2014 Feb;26(2):85-90. [16] Zhang Y , Liu J , Chen XQ , Oliver Chen CY . “Ubiquinol is superior to ubiquinone to enhance Coenzyme Q10 status in older men.” Food Funct. 2018 Nov 14;9(11):5653-5659. [17] https://www.drugs.com/drug-interactions/ubiquinone,coq10.html#list , Accessed October 30, 2023. [18] Coenzyme Q10 Information | Mount Sinai - New York , Accessed October 30, 2023. [19] Facts about Dietary Supplements | FDA , Accessed October 30, 2023.