Bylo vám někdy řečeno, že byste se měli vyhýbat ořechům, semínkům nebo popcornu, protože mohou uvíznout v divertiklech a způsobit zánět? Dobrá zpráva: současné výzkumy tento mýtus nepodporují. Naopak — podle analýzy 47 228 mužů sledovaných po dobu 18 let konzumace ořechů a popcornu nezvyšovala riziko divertikulitidy ani divertikulárního krvácení. U lidí, kteří jedli ořechy alespoň dvakrát týdně, bylo riziko divertikulitidy dokonce o 20 % nižší. U popcornu bylo riziko nižší o 27 % [1]. Ale začněme od začátku… Co je divertikulóza? Divertikulóza vzniká tehdy, když se ve stěně tlustého střeva vytvoří malé výchlipky nazývané divertikly. Nejčastěji se objevují v levé dolní části tlustého střeva. Většina lidí o divertikulóze vůbec neví, protože často nezpůsobuje žádné příznaky. Divertikly bývají často objeveny náhodně při kolonoskopii nebo jiném zobrazovacím vyšetření. Proč divertikly vznikají? Za vznik divertiklů je považován především zvýšený tlak v tlustém střevě. Ten bývá často důsledkem malé, tvrdé stolice a zácpy, které jsou typické pro stravu s nízkým obsahem vlákniny. Když stolice obsahuje málo vlákniny: je menší, pohybuje se střevem pomaleji, a vyžaduje větší tlak při vyprazdňování. Tento tlak může postupně vést k oslabení střevní stěny a vzniku divertiklů. Faktory, které mohou přispívat k divertikulóze Mezi nejčastější rizikové faktory patří: [2][3] nízký příjem vlákniny, chronická zácpa, nedostatečný příjem tekutin, nedostatek pohybu, vyšší věk, nadváha a obezita, strava bohatá na vysoce průmyslově zpracované potraviny. Některé studie naznačují, že divertikulární onemocnění je výrazně méně časté v populacích konzumujících tradiční stravu bohatou na vlákninu. Je však důležité zmínit, že na vzniku divertikulárního onemocnění se pravděpodobně podílí více faktorů včetně věku, genetiky, životního stylu a složení střevního mikrobiomu. Divertikulární onemocnění je v rozvojových zemích téměř neznámé. Co je divertikulitida? Zatímco divertikulóza často nezpůsobuje žádné obtíže, divertikulitida vzniká tehdy, když dojde k zánětu nebo infekci divertiklů. Tento stav může být bolestivý a v některých případech i vážný. Příznaky divertikulitidy Mezi nejčastější příznaky patří: bolest břicha (často v levé dolní části), nadýmání a křeče, zácpa nebo průjem, horečka a zimnice, nevolnost nebo zvracení, krvácení z konečníku. Silné bolesti břicha, horečka nebo krvácení z konečníku vyžadují okamžité lékařské vyšetření. Diagnostika K potvrzení diagnózy mohou lékaři použít: krevní testy, vyšetření stolice, ultrazvuk, CT vyšetření, kolonoskopii. [4] Léčba a prevence Základem prevence i léčby divertikulárního onemocnění je úprava stravy a životního stylu. Co může pomoci? zvýšit příjem vlákniny, pít dostatek vody, pravidelně se hýbat, omezit vysoce průmyslově zpracované potraviny, vyhnout se nadměrnému tlačení při stolici. Potraviny bohaté na vlákninu Mezi vhodné zdroje vlákniny patří například: ovoce, zelenina, luštěniny, ovesné vločky, celozrnné obiloviny, chia a lněná semínka. Postupné zvyšování příjmu vlákniny spolu s dostatečným pitným režimem může pomoci změkčit stolici a snížit tlak ve střevě. Léčba komplikované divertikulitidy V některých případech mohou být nutná antibiotika. Pokud je zánět závažný nebo se opakuje, může být někdy potřeba chirurgické odstranění postižené části střeva. Závěr Divertikulóza je velmi časté onemocnění, které většinou nezpůsobuje žádné příznaky. Přesto může u některých lidí přejít do divertikulitidy, která může být bolestivá a někdy i nebezpečná. Přestože divertikly samy obvykle nezmizí, správná strava a životní styl mohou výrazně snížit riziko zánětu, komplikací a opakovaných obtíží. Strava bohatá na vlákninu z rostlinných potravin představuje jeden z nejúčinnějších způsobů prevence divertikulárního onemocnění. 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)

You may have heard that olive oil and other plant-based oils are “heart-healthy.” However, scientific research suggests the picture is more complex. Olive oil is rich in monounsaturated fatty acids (MUFAs), which have often been promoted as healthier alternatives to saturated fats. However, some researchers argue that the cardiovascular benefits commonly associated with olive oil may reflect the overall Mediterranean dietary pattern — rich in fruits, vegetables, legumes, nuts, and other minimally processed plant foods — rather than olive oil alone. A review published in Current Atherosclerosis Reports concluded that MUFAs may not provide significant cardioprotection when simply substituted for saturated fats without broader dietary improvements. The authors wrote: 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. “...Food and Drug Administration authorized the use of health claims for olive oil; however, a recent appraisal based on a large body of experimental evidence suggests that MUFA might not be the proper substitute for SFA...” At the same time, many Mediterranean diet studies continue to show favorable cardiovascular outcomes. However, it can be difficult to separate the effects of olive oil itself from the benefits of the overall dietary pattern and lifestyle. Other reviews and meta-analyses reached similar conclusions, finding no consistent evidence that olive oil improves cardiovascular outcomes compared with diets low in all added fats. Fat Composition in Common Oils Average fatty acid compositions vary widely among oils. Some oils are predominantly saturated fats, while others contain mainly monounsaturated or polyunsaturated fats. Saturated-Fat–Rich Oils and Heart Risk Coconut oil, palm oil, and other saturated-fat–rich oils are often marketed as healthy alternatives, but evidence suggests caution may be warranted. A systematic review and meta-analysis found that coconut oil did not improve cardiovascular risk markers compared with other oils or fats and may raise LDL (“bad”) cholesterol levels in some individuals. Elevated LDL cholesterol is a well-established risk factor for heart disease. While different fats affect cholesterol levels differently, whole plant sources of fat — such as nuts, seeds, olives, and avocados — provide fiber, antioxidants, and other beneficial compounds that refined oils lack. Understanding Different Types of Fats Type Common Sources Effect on Heart Health Saturated fats (SFA) Animal products, butter, coconut oil, palm oil Can raise LDL cholesterol and increase cardiovascular risk. Trans fats Partially hydrogenated oils, processed foods Strongly linked to heart disease; best avoided. Monounsaturated fats (MUFA) Olive oil, avocados, nuts Evidence suggests MUFAs alone may not significantly protect the heart; whole plant foods offer better benefits due to fiber and antioxidants. Health effects may depend on the overall dietary pattern and food source. Polyunsaturated fats (PUFA) Omega-6: corn, soybean, sunflower oils; Omega-3: flax, chia, hemp seeds Omega-6 in excess may be inflammatory; antioxidants in whole foods help counteract negative effects. Omega-3 fats are generally associated with cardiovascular benefits; maintaining a balanced dietary pattern is important. Whole Foods vs. Refined Oils One important difference between whole plant foods and oils is processing. Whole foods such as nuts, seeds, olives, and avocados naturally contain: Fiber Antioxidants Phytonutrients Vitamins and minerals Refined oils are highly concentrated sources of fat and calories but contain far less fiber and fewer protective compounds than intact plant foods. Antioxidants from fruits, vegetables, legumes, and other whole plant foods help protect LDL cholesterol from oxidation, support healthy blood vessels, and may help reduce atherosclerosis risk. Practical Tips for Healthy Fat Consumption Focus on whole plant foods Fruits, vegetables, legumes, and whole grains provide natural antioxidants, fiber, and nutrients that refined oils lack. Choose whole food fat sources thoughtfully Nuts, seeds, olives, and avocados can be part of a healthy diet, but they are calorie- dense. Portion awareness may be helpful, especially for weight management. Use oils sparingly Even oils often marketed as “healthy” are concentrated sources of calories. Cooking methods such as steaming, baking, air frying, or sautéing with water or broth can reduce added oil intake. The Bottom Line: Whole Plant Foods Over Refined Oils Current evidence suggests that whole, minimally processed plant foods are likely more beneficial for cardiovascular health than refined oils alone. While olive oil may be preferable to saturated-fat–rich fats in some dietary contexts, the strongest evidence consistently supports dietary patterns centered on: Fruits Vegetables Legumes Whole grains Nuts Seeds For overall heart health, emphasizing whole plant foods while limiting heavily processed foods and excessive added oils may be a sensible approach. References: Degirolamo C, Rudel LL. Dietary monounsaturated fatty acids appear not to provide cardioprotection. Curr Atheroscler Rep. 2010;12(6):391–396. doi:10.1007/s11883-010-0133-4. Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2011;10:182. doi:10.1186/1476-511X-10-182. Eyres L, Eyres MF, Chisholm A, Brown RC. Coconut oil consumption and cardiovascular risk factors in humans. Nutr Rev. 2020;78(3):193–225. doi:10.1093/nutrit/nuz079. If you are interested in more information about oils, whole-food cooking, baking substitutions, and plant-based recipes, explore the Free Vegan Starter Kit.

Annual Physical Exams Annual physical exams are widely viewed as an essential part of responsible health care. Doctors recommend them, patients expect them, and insurance companies encourage them. Over time, the yearly checkup has become a cultural norm. But does scientific evidence show that annual physicals improve health in adults who have no symptoms? Multiple high-quality reviews—including a Cochrane meta-analysis, a U.S. Department of Veterans Affairs Evidence Brief, and guidance from the Canadian Task Force on Preventive Health Care—have reached the same conclusion: Traditional annual physical examinations for asymptomatic adults do not reduce illness or death and are not supported by scientific evidence. [1–3] This article explains what the research shows, why routine annual exams often create more harm than benefit, and what meaningful preventive care can look like. What the Evidence Shows 1. No reduction in morbidity or mortality A major Cochrane systematic review of randomized controlled trials found that general health checks did not reduce: total deaths deaths from cancer deaths from heart disease hospitalizations long-term illness The authors concluded that general health checks are unlikely to be beneficial [1]. The VA Evidence Brief also found no evidence that annual comprehensive exams improve outcomes in healthy adults and does not recommend them [2]. The Canadian Task Force also concluded that the annual physical examination is not evidence-based and can cause harm [3]. 2. No consensus on what a “physical exam” even is Major medical organizations do not agree on: what should be included how often it should occur whether it provides any benefit in healthy adults This lack of consensus reflects the fact that evidence does not support a standardized annual exam. 3. Potential harms: overdiagnosis and overtreatment Although many people assume that more testing leads to better health, research shows the opposite: routine testing in healthy adults frequently uncovers incidental findings that create more harm than benefit. Routine annual exams often include tests that are not recommended for asymptomatic adults. These tests frequently uncover incidental findings—‘incidentalomas’—small abnormalities that would never cause harm but often lead to cascades of unnecessary testing. Once discovered, they often lead to: unnecessary imaging biopsies procedures medications anxiety being labeled as a “sick patient” without having a real illness This is overdiagnosis, and treating over diagnosed conditions is overtreatment. Patients do not benefit because the condition would never have affected their health or lifespan. Overdiagnosis: turns healthy people into patients shifts focus from true health to chasing meaningless abnormalities creates additional emotional, financial, and medical burdens For readers who want to explore this topic more deeply, an excellent resource is the book Overdiagnosed: Making People Sick in the Pursuit of Health by H. Gilbert Welch, Lisa Schwartz, and Steven Woloshin. The authors clearly explain how modern medical testing can turn healthy people into patients by identifying abnormalities that would never cause harm. You can also watch Dr. Welch’s keynote presentation, “Over-Diagnosed: Making People Sick in the Pursuit of Health,” delivered at the February 2012 Advanced Study Weekend hosted by Dr. John and Mary McDougall. It offers a clear, accessible overview of how overdiagnosis happens and why it matters for anyone considering routine testing. Link: https://www.drmcdougall.com/education/lectures/h-gilbert-welch-over-diagnosed/ Preventive care should aim to: Focus medical care on clinically meaningful disease and interventions that improve outcomes. Ensure that all treatment goals are appropriate, evidence-based, and truly necessary. What Would Make a Preventive Visit Truly Useful? If an annual visit is going to be done, it should focus on real determinants of health, not unnecessary testing. A simple starting point is to ask patients how they would rate their own health, which is often a more accurate predictor than routine testing. A truly meaningful visit should focus on the real drivers of health rather than a checklist of routine tests. This includes the foundations of lifestyle—diet, physical activity, sleep, and stress management—along with key indicators of metabolic wellbeing, such as sustainable weight, muscle strength, and waist circumference. It also involves mental and social health: satisfaction in daily life, supportive relationships, emotional stability, and a sense of connection. Instead of hunting for disease in people who feel well, a clinician should ask about early symptoms or concerns, offer practical evidence-based strategies for improving health, and avoid unnecessary tests that can trigger cascades of follow-up procedures without benefit. Whole-person care means viewing patients as human beings rather than lab values. Clinicians should explain the root causes of disease, use the least invasive treatments first, provide education and support for lifestyle improvements, and give clear, unbiased explanations of all options. Informed consent requires discussing what is being recommended, why, and the risks, benefits, and consequences of doing—or not doing—the test or procedure. Decisions about tests, treatments, and procedures should always belong to the patient. The clinician’s role is to provide clear information—not to direct or pressure. Patients should never feel pushed into any test or intervention that is not clearly necessary. Key Points Annual physical exams for asymptomatic adults do not improve health outcomes. [1–3] Evidence does not support routine tests performed solely because it is “that time of year.” Harms come mainly from overdiagnosis and overtreatment, not missed disease. A far more meaningful approach focuses on lifestyle, risk reduction, mental wellbeing, and informed decision-making. Anyone with symptoms should seek prompt evaluation—this evidence applies only to people who feel well. Conclusion Current evidence suggests that traditional annual physical examinations for healthy adults have not been shown to improve major health outcomes such as mortality or serious illness in asymptomatic adults and carry real risks. Their continued popularity may reflect cultural expectations and long-standing medical tradition more than strong evidence of benefit. What truly promotes long-term health is a thoughtful, whole-person approach that emphasizes lifestyle, emotional wellbeing, informed consent, and root-cause explanations—rather than unnecessary testing. References: [1] Krogsbøll LT, Jørgensen KJ, Gøtzsche PC. General health checks in adults for reducing morbidity and mortality from disease. Cochrane Database Syst Rev. 2019;1(1):CD009009. Published 2019 Jan 31. doi:10.1002/14651858.CD009009.pub3 Link: https://pubmed.ncbi.nlm.nih.gov/30699470/ [2] Bloomfield HE, Wilt TJ. Evidence Brief: Role of the Annual Comprehensive Physical Examination in the Asymptomatic Adult. Washington (DC): Department of Veterans Affairs (US); October 2011. Link: https://www.ncbi.nlm.nih.gov/books/NBK82767/ [3] Birtwhistle R, Bell NR, Thombs BD, Grad R, Dickinson JA. Periodic preventive health visits: a more appropriate approach to delivering preventive services: From the Canadian Task Force on Preventive Health Care. Can Fam Physician. 2017;63(11):824-826. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC5685441/ Additional background evidence on routine exams and preventable harm: Hopkins Tanne J. Annual check-ups aren't needed, US study says. BMJ. 2007;335(7621):631. doi:10.1136/bmj.39349.383194.DB Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC1995475/ Redefining the Annual Physical: A (Broken) Window Into American Healthcare - Medscape - Jan 15, 2015., Accessed December 3, 2025 https://www.medscape.com/viewarticle/838132# The New York Times. January 8, 2015. Skip Your Annual Physical. The New York Times. January 8, 2015. Accessed December 3. 2025 Link: https://www.nytimes.com/2015/01/09/opinion/skip-your-annual-physical.html?smid=url-share Dr. McDougall. The Annual Physical Exam – A Ritual to Be Avoided. Accessed December 3, 2025 https://www.drmcdougall.com/education/information-all/annual-physical-exam-ritual-to-be-avoided/ Disclaimer: I am a Certified Plant-based Health Educator, not a medical doctor. My goal is to present you with available evidence that will make your decision easier. The information I share is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You are advised to do your own research and make informed decisions in partnership with your physician(s). If you are on medication and are switching to a whole-food, plant-based diet, it is important that you work with your doctor to monitor your condition and medication dosage during your change of dietary practices. I encourage you to critically evaluate any claims and make informed decisions that support your long-term health and well-being.

Has your cholesterol been labeled “too high,” but no one explained what in your diet or lifestyle might be causing it? Let’s break it down together. High cholesterol is more than just a number — it’s a signal that your arteries may be at risk. Elevated cholesterol levels increase the risk of coronary artery disease, which can lead to heart attacks [1]. While medications like statins can lower cholesterol, they may come with side effects [2]. For many people at low to moderate risk, diet and lifestyle changes can effectively manage cholesterol levels [3]. Foods That Increase Cholesterol Certain foods can raise your cholesterol by adding dietary cholesterol, signaling your liver to make more, or both. These are the main culprits to watch: 1. Animal-Based Products: Meat, butter, lard, dairy products, and processed meats like sausages or bacon. Like humans, all animals naturally produce cholesterol in their livers. Animal products contain dietary cholesterol, which can contribute to blood cholesterol levels in some individuals [4]. 2. Saturated Fats: Coconut oil, palm oil, and other animal fats. Saturated fats can increase LDL cholesterol by affecting how the liver regulates cholesterol production and removal [5]. 3. Trans Fats: Partially hydrogenated oils (margarine, shortening, vegetable oil spreads), fried foods, baked goods made with shortening, and processed snacks. Trans fats are especially harmful. They raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol [6]. 4. Highly Processed Foods: Chips, cookies, doughnuts, pastries, microwave meals, and other highly processed convenience foods. These often combine hidden cholesterol, saturated fats, and trans fats—the same components from points 1–3—plus refined carbohydrates, which together can raise LDL and triglycerides while lowering HDL [7]. Foods that Increase Cholesterol Other Factors That Can Raise Cholesterol Weight changes and insulin resistance: Excess abdominal fat raises LDL and triglycerides while lowering HDL. During active weight loss, stored fat is released into the bloodstream, temporarily increasing LDL. Insulin resistance — when cells don’t respond properly to insulin — further raises LDL and triglycerides while lowering HDL [8]. Low physical activity: Sedentary lifestyles can lower HDL and raise LDL [9]. Stress: Chronic stress can increase cholesterol production via stress hormones [10]. Sleep deficiency: Regularly getting fewer than 6–7 hours of sleep may disrupt metabolism and hormone balance, contributing to higher LDL and lower HDL levels. Poor sleep also contributes to insulin resistance, weight gain, and inflammation [11]. Thyroid function: Low thyroid activity slows cholesterol metabolism [12]. Smoking: Cigarette smoking decreases HDL and damages HDL function, promoting atherosclerosis [13]. Alcohol consumption: Excess alcohol can increase triglycerides and LDL cholesterol [14]. Genetics: Some people inherit conditions, such as familial hypercholesterolemia, causing high cholesterol regardless of diet [15]. Certain medications: Certain medications, including some steroids, beta blockers, diuretics, and chemotherapy drugs can raise cholesterol [16]. How a Plant-Rich Diet Helps A whole-food, plant-based diet can address root causes naturally: Reduces inflammation with antioxidants and phytonutrients Improves insulin sensitivity by lowering fat accumulation in cells May help reduce cholesterol production and improve cholesterol regulation in the liver [17]. Plant foods are naturally free of cholesterol and are typically lower in saturated fat. They are also rich in fiber, antioxidants, and phytonutrients that support cardiovascular health. Fiber: Nature’s Cholesterol-Lowering Tool Soluble fiber, found in oats, beans, lentils, apples, chia seeds, and flaxseeds, binds cholesterol and bile acids in the gut, preventing their reabsorption. This promotes their elimination through feces and helps reduce blood cholesterol levels. While higher intakes of soluble fiber enhance this effect, the benefit eventually plateaus, which is why avoiding cholesterol-containing foods and limiting saturated and trans fats remains essential for maintaining healthy cholesterol levels [18],[19]. Bottom Line Managing cholesterol doesn’t have to be complicated. By understanding which foods raise cholesterol — particularly animal products, saturated fats, and trans fats — and focusing on a plant-based, fiber-rich diet, you can naturally lower LDL, raise HDL, and reduce inflammation. Lifestyle factors like regular exercise, adequate sleep, stress management, and maintaining a healthy weight also play a critical role. With these strategies, most people can optimize cholesterol levels without relying solely on medications, supporting long-term cardiovascular health. Resources: 1] Blood Cholesterol - Causes and Risk Factors | NHLBI, NIH. https://www.nhlbi.nih.gov/health/blood-cholesterol/causes 2] Herink MC. Medication Induced Changes in Lipids and Lipoproteins. [Updated 2025 Sep 2]. In: Feingold KR, Ahmed SF, Anawalt B, et al., eds. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000–. https://www.ncbi.nlm.nih.gov/books/NBK326739/ 3] InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. High cholesterol: Learn More – Familial hypercholesterolemia (FH) 2025 Sep 24. Available from: https://www.ncbi.nlm.nih.gov/books/NBK618446/ 4] UCSF Health. Cholesterol Content of Foods. https://www.ucsfhealth.org 5] Degirolamo C, Rudel LL. Dietary monounsaturated fatty acids appear not to provide cardioprotection. Curr Atheroscler Rep. 2010;12(6):391–396. https://pubmed.ncbi.nlm.nih.gov/20725810/ 6] Pipoyan D, Stepanyan S, Stepanyan S, et al. The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns. Foods. 2021;10(10):2452. https://pmc.ncbi.nlm.nih.gov/articles/PMC8535577/ 7] Pipoyan D, Stepanyan S, Stepanyan S, et al. The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns. Foods. 2021;10(10):2452. https://pmc.ncbi.nlm.nih.gov/articles/PMC8535577/ 8] Ginsberg HN. Insulin resistance and cardiovascular disease. J Clin Invest. 2000;106(4):453-458. doi:10.1172/JCI10762 https://pmc.ncbi.nlm.nih.gov/articles/PMC380256/ 9] Albarrati AM, Alghamdi MSM, Nazer RI, et al. Effectiveness of Low to Moderate Physical Exercise Training on the Level of Low-Density Lipoproteins: A Systematic Review. Biomed Res Int. 2018;2018:5982980. https://pmc.ncbi.nlm.nih.gov/articles/PMC6236809/ 10] Muldoon MF, Bachen EA, Manuck SB, et al. Acute cholesterol responses to mental stress and change in posture. Arch Intern Med. 1992;152(4):775–780. https://pubmed.ncbi.nlm.nih.gov/1558435/ 11] Sleep Duration is Linked to Cholesterol Levels Among Hispanics: Findings From the National Health Interview Survey. Circulation, 148. https://www.ahajournals.org/doi/10.1161/circ.148.suppl_1.18892 12] Duntas LH, Brenta G. A Renewed Focus on the Association Between Thyroid Hormones and Lipid Metabolism. Front Endocrinol (Lausanne). 2018;9:511. A Renewed Focus on the Association Between Thyroid Hormones and Lipid Metabolism - PMC 13] He BM, Zhao SP, Peng ZY. Effects of cigarette smoking on HDL quantity and function: implications for atherosclerosis. J Cell Biochem. 2013;114(11):2431–2436. https://pubmed.ncbi.nlm.nih.gov/23852759/ 14] Hegele RA. Alcohol and atherosclerosis risk. CMAJ. 1991;145(4):317. https://pmc.ncbi.nlm.nih.gov/articles/PMC1335635/ 15] InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. High cholesterol: Learn More – Familial hypercholesterolemia (FH) 2025 Sep 24. Available from: https://www.ncbi.nlm.nih.gov/books/NBK618446/ 16] Herink MC. Medication Induced Changes in Lipids and Lipoproteins. [Updated 2025 Sep 2]. In: Feingold KR, Ahmed SF, Anawalt B, et al., eds. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000–. https://www.ncbi.nlm.nih.gov/books/NBK326739/ 17] Jenkins DJA et al. Effects of a portfolio lipid-lowering diet in hyperlipidemia. JAMA. 2003;290(4):502–510. https://pubmed.ncbi.nlm.nih.gov/21862744/ 18] Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999;69(1):30–42. https://pubmed.ncbi.nlm.nih.gov/9925120/ 19] Trautwein, E. A., & McKay, S. (2020). The Role of Specific Components of a Plant-Based Diet in Management of Dyslipidemia and the Impact on Cardiovascular Risk. Nutrients, 12(9):2671. https://pubmed.ncbi.nlm.nih.gov/32883047/

Hormone Therapy and Autoimmune Disease: What Every Woman Should Know A new large-scale study has shed light on an important health concern for postmenopausal women — and the results may make you think twice about hormone therapy. In a study of nearly 1.8 million postmenopausal women (average age 60.5 years), researchers found that those who used hormone therapy (HRT) had a 28% higher risk of developing autoimmune diseases over the next decade. Out of 17 autoimmune conditions studied, the risk increased for all but two — Graves’ disease and autoimmune hepatitis. [1] This retrospective study was designed to better understand previously noted connections between hormones and autoimmune health — and its findings are significant. Women and Autoimmune Diseases It has long been known that women are disproportionately affected by autoimmune diseases. In fact, they’re about twice as likely as men to be diagnosed with one. [2] Now, this new study adds another piece to the puzzle: hormone replacement therapy may contribute to that increased risk. Why It Matters Autoimmune diseases don’t have a single cause — they develop through a mix of genetic, environmental, dietary, lifestyle, and stress-related factors. But for women in menopause, hormone therapy appears to be another factor that can raise risk. Most women begin HRT to relieve unpleasant menopausal symptoms, especially hot flashes. Fortunately, there’s a much safer — and highly effective — alternative. A Natural Way to Beat Hot Flashes Research shows that a low-fat, vegan diet that includes soy and flaxseed daily can dramatically reduce hot flashes. In one clinical trial, adding just ½ cup of cooked soybeans per day reduced moderate-to-severe hot flashes by 88%. [3] Flaxseed helps too — about 1½ tablespoons (10 g) of ground flaxseed daily can ease perimenopausal symptoms and reduce the frequency and intensity of hot flashes. [4] Why does this work? Soy and flaxseed are rich in phytoestrogens — natural plant compounds that gently balance hormones without the risks associated with synthetic hormone therapy. What About Hormone Therapy for Disease Prevention? In 2022, researchers from the U.S. Preventive Services Task Force (USPSTF) concluded that hormone therapy should not be used for the primary prevention of chronic conditions in postmenopausal women. [5] This means that even beyond autoimmune risks, the evidence doesn’t support using HRT as a preventive health measure. A Better Approach to Menopause Health Instead of relying on hormone therapy, you can support your body naturally — and protect yourself from autoimmune risks — by embracing simple, science-backed lifestyle changes: Eat a low-fat, anti-inflammatory whole-food, plant-based diet: Include ½ cup of cooked soybeans daily and 1½ tablespoons of ground flaxseed. Exercise regularly Get enough sleep and rest Manage stress Avoid smoking and limit alcohol Drink plenty of water These steps don’t just ease hot flashes — they also improve energy, stabilize mood, and support long-term health. Final Thoughts Hormone therapy can relieve menopausal symptoms, but it also carries significant risks — including an increased likelihood of developing autoimmune diseases. The good news? A low-fat, plant-based diet rich in soy and flaxseed provides a natural, safe, and effective way to ease symptoms and support long-term health. Your body will thank you. Resources: [1] Understanding the Association Between Hormone Therapy and Autoimmune Disease Risk. Accessed November 2, 2025. Jiang X, et al. Association of hormone therapy with autoimmune disease risk in postmenopausal women: a TriNetX-based analysis. Abstract S-26. Paper presented at: 2025 Annual Meeting of The Menopause Society; October 21–25; Orlando, Florida. [2] Abend AH, He I, Bahroos N, et al. Estimation of prevalence of autoimmune diseases in the United States using electronic health record data. J Clin Invest. 2024;135(4):e178722. doi:10.1172/JCI178722. [3] Barnard ND, Kahleova H, Holtz DN, et al. A dietary intervention for vasomotor symptoms of menopause: a randomized, controlled trial. Menopause. 2023;30(1):80–87. [4] Shrivastava R, Bhattacharya S, Verma N, et al. Effects of Flaxseed on Perimenopausal Symptoms: Findings From a Single-Blind, Randomized, Placebo-Controlled Study. Cureus. 2024;16(9):e68534. doi:10.7759/cureus.68534. Pruthi S, Thompson SL, Novotny PJ, et al. Pilot evaluation of flaxseed for the management of hot flashes. J Soc Integr Oncol. 2007;5(3):106–112. [5] US Preventive Services Task Force, Grossman DC, Curry SJ, et al. Hormone Therapy for the Primary Prevention of Chronic Conditions in Postmenopausal Women: US Preventive Services Task Force Recommendation Statement. JAMA. 2017;318(22):2224-2233. doi:10.1001/jama.2017.18261

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] 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.

Have you ever felt confused by the terms food allergy, food sensitivity, and food intolerance? These terms are often used interchangeably, but they describe very different reactions within the body. Understanding the distinctions can help you make more informed decisions about your diet and health. Understanding the Basics At the heart of these reactions lies the body’s response to specific food components. Food allergies involve the immune system and can be severe or even life-threatening. Food sensitivities are also immune-mediated and often cause delayed symptoms. Food intolerances, on the other hand, do not involve the immune system at all and are primarily related to digestion. True Food Allergy Food allergies occur when the immune system mistakenly identifies a harmless food protein as a threat. This reaction is typically mediated by Immunoglobulin E (IgE) antibodies and can trigger rapid and potentially dangerous symptoms, including anaphylaxis. Key points about true food allergies: Symptoms usually appear quickly — within minutes to 2 hours after exposure. Reactions may range from mild itching or hives to severe swelling, wheezing, or difficulty breathing. Common allergens include milk, eggs, peanuts, tree nuts, fish, shellfish, wheat, soy, and sesame. Severe reactions may require immediate treatment with epinephrine (EpiPen) and emergency medical care. Food Sensitivity The term food sensitivity is often used to describe reactions that may involve the immune system or other mechanisms, although the science and testing methods remain controversial. Unlike food allergies, symptoms are usually delayed and less severe. Food sensitivities commonly affect the digestive system but may also contribute to fatigue, headaches, skin rashes, or joint discomfort in some individuals. Key points about food sensitivities: Symptoms may appear several hours to up to 72 hours after consuming the trigger food. Commonly reported symptoms include bloating, headaches, fatigue, eczema, or joint pain. Commonly reported trigger foods include gluten-containing grains (wheat, barley, rye), dairy, eggs, soy, legumes, and nightshades such as tomatoes, peppers, eggplant, and potatoes. Keeping a food journal or trying a structured elimination diet may help identify problematic foods. Food Intolerance Food intolerance does not involve the immune system. Instead, it occurs when the body has difficulty digesting certain foods or reacting to specific food components. These reactions are generally less serious than food allergies, although they can still significantly affect quality of life. Key points about food intolerance: Symptoms commonly include bloating, gas, cramping, stomach pain, or diarrhea. Reactions are typically delayed and dose-dependent. Intolerances are often caused by enzyme deficiencies or sensitivity to naturally occurring food compounds. Three common types of food intolerance include: Lactose intolerance — difficulty digesting lactose found in dairy products Gluten intolerance/non-celiac gluten sensitivity — in some individuals, symptoms may actually be related to fructans, a type of fermentable carbohydrate found in wheat and certain other foods. FODMAP intolerance — sensitivity to certain fermentable carbohydrates found in foods such as onions, garlic, apples, and wheat Navigating Food Reactions Understanding these differences is important for managing symptoms and improving overall health. Because symptoms can overlap, identifying the underlying cause often requires careful observation and, in some cases, guidance from a qualified healthcare professional. Strategies for Managing Reactions Identify Trigger Foods: Testing may sometimes be helpful, but results are not always reliable. Carefully observing symptoms and avoiding suspected trigger foods is often the most practical approach. Maintain a Food Journal: Tracking foods, symptoms, timing, and portion sizes can help identify patterns, especially in cases of sensitivities or intolerances. Prioritize Gut Health: A diverse gut microbiome may support better digestive and immune function. Eating a varied, minimally processed, plant-rich diet rich in fiber can help support gut health. Some evidence also suggests certain probiotics may be beneficial for some individuals. Conclusion Understanding the differences between food allergies, sensitivities, and intolerances can help you make more informed dietary decisions and better manage symptoms. Food allergies involve rapid immune reactions and can be life-threatening. Food sensitivities are typically delayed and less clearly understood, while food intolerances are related to digestion rather than immune activation. If you suspect that certain foods are negatively affecting your health, consulting a qualified healthcare professional can help guide proper diagnosis and management. Awareness, careful observation, and informed choices can help foster a healthier relationship with food and overall well-being. References: Skodje GI, Sarna VK, Minelle IH, et al. Fructan, Rather Than Gluten, Induces Symptoms in Patients With Self-Reported Non-Celiac Gluten Sensitivity. Gastroenterology. 2018;154(3):529-539.e2. doi:10.1053/j.gastro.2017.10.040 Huang YY, Liang YT, Wu JM, et al. Advances in the Study of Probiotics for Immunomodulation and Intervention in Food Allergy. Molecules. 2023;28(3):1242. Published 2023 Jan 27. doi:10.3390/molecules28031242

What scientists know, what remains uncertain, and simple steps to reduce exposure Plastic pollution is often framed as an environmental issue, but growing evidence suggests it may also be relevant to human health. Microplastics—plastic particles smaller than 5 millimeters—are now present in air, food, water, and household dust, making human exposure difficult to avoid [1,2]. These particles can enter the body primarily through inhalation and ingestion, with skin exposure also being investigated. A recent JAMA article underscores a concerning trend: microplastics are increasingly being detected inside human tissues, raising important questions about their long-term health effects [1]. This article summarizes what researchers currently know, what remains uncertain, and how you can meaningfully reduce exposure. Where Microplastics Are Being Found in the Body Researchers have now detected microplastics in many parts of the body — including blood, lungs, liver, kidneys, and brain tissue [1–4]. They have also been found in the placenta, breast milk, and reproductive fluids, raising concerns about exposure during pregnancy and early development. One of the most striking findings is their presence in meconium—an infant’s first bowel movement—suggesting that exposure may begin before birth [3]. These findings do not prove that microplastics cause disease. However, they clearly demonstrate that these particles can enter the body, cross biological barriers, and reach tissues once thought protected. As the image above shows, microplastics can enter the body through the air we breathe, the food and water we consume, and possibly through skin contact — helping explain why they are now being detected in both maternal and fetal tissues. Why Microplastics May Be Concerning Although long-term human outcome data are still limited, several biologically plausible mechanisms suggest potential risk [2]: Chemical toxicity: Plastics contain additives such as phthalates, bisphenols, flame retardants, and PFAS, many of which are known endocrine disruptors or toxicants. Inflammation and oxidative stress: Experimental studies show microplastics can provoke inflammatory responses and oxidative damage. Immune activation: Persistent foreign particles may contribute to chronic, low-grade immune activation. Organ-level exposure: Microplastics have been detected in organs including the lungs, liver, and blood vessels. While causality is unproven, their presence is biologically relevant. At the same time, major gaps remain. We still do not know which particle sizes, polymer types, or exposure levels pose the greatest risk, nor do we have long-term human studies linking exposure to specific health outcomes [1]. Practical Steps to Reduce Exposure Eliminating plastics entirely isn’t realistic—but meaningful reductions are achievable: Choose whole, unpackaged foods whenever possible. Avoid heating food in plastic, which increases chemical leaching. Use glass, stainless steel, or ceramic for storage and reheating. Limit single-use plastics by bringing reusable bags, bottles, and utensils. Reduce household dust through regular cleaning and ventilation. Choose natural fibers for clothing and bedding when feasible. Support policies and brands that reduce plastic production. Even small, consistent changes can lower exposure while supporting overall health. Emerging Research to Watch Laboratory research shows that natural polymers from fenugreek seeds and okra pods can bind microplastics and remove them from fresh and salt water [5]. This finding highlights how certain natural plant polymers can interact with microplastics under laboratory conditions. Importantly, there is no evidence that eating these foods removes microplastics from the human body. However, this research raises an intriguing possibility: many whole plant foods contain complex fibers that may interact with some environmental contaminants. Carefully designed human studies are needed to explore this further. Takeaways While scientists are still working to understand the full health impact, we are not powerless. Choosing less packaged foods, avoiding plastic heating, and prioritizing whole plant foods are simple steps that can reduce exposure today — while broader solutions are pursued at the policy level. References: [1] Mahalingaiah S, Nadeau KC, Christiani DC. Microplastics and Human Health. JAMA. 2025;334(21):1941–1942. doi:10.1001/jama.2025.14718 Link: https://pubmed.ncbi.nlm.nih.gov/41091491/ [2] Vethaak AD, Legler J. Microplastics and human health. Science. 2021;371(6530):672–674. Link: https://pubmed.ncbi.nlm.nih.gov/33574197/ [3] Ragusa A, et al. Plasticenta: First evidence of microplastics in human placenta.Environment International. 2021;146:106274. Link: https://pubmed.ncbi.nlm.nih.gov/33395930/ [4] Roslan NS, Lee YY, Ibrahim YS, et al. Detection of microplastics in human tissues and organs: A scoping review. J Glob Health. 2024;14:04179. Published 2024 Aug 23. doi:10.7189/jogh.14.04179 Link: https://pubmed.ncbi.nlm.nih.gov/39175335/ [5] Srinivasan R, Bhuju R, Chraibi V, et al. Fenugreek and Okra Polymers as Treatment Agents for the Removal of Microplastics from Water Sources. ACS Omega. 2025;10(15):14640–14656. doi:10.1021/acsomega.4c07476 Link: https://pubmed.ncbi.nlm.nih.gov/40290963/ Disclaimer: I am a Certified Plant-based Health Educator, not a medical doctor. My goal is to present you with available evidence that will make your decision easier. The information I share is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You are advised to do your own research and make informed decisions in partnership with your physician(s). If you are on medication and are switching to a whole-food, plant-based diet, it is important that you work with your doctor to monitor your condition and medication dosage during your change of dietary practices. I encourage you to critically evaluate any claims and make informed decisions that support your long-term health and well-being.

Written by Lisa on December 17, 2024 Lisa in summer 2023 "I maintained a strict diet for six months and saw great results. Today, I still follow this diet, although I can now tolerate much more food without autoimmune triggers like nuts and coffee." My name is Lisa.  I am married 26 years, and I have two daughters, ages 21 and 23. I am 49 years old. My journey through Relapsing Polychondritis  started in July 2021. I woke up with a painful nose, as if I had walked into a wall during sleep. The pain progressed to the inability to touch my nose with my hands, a washcloth, or blow my nose because of the excruciating pain. After a week, my nose became very swollen. I went to a Primary Care Physician who walked through the door and said, "You have Relapsing Polychondritis."  He explained that he had a patient with the same autoimmune condition. He put me on steroids and referred me to a Rheumatologist. In the next few months, my symptoms began to appear all at once. After the steroid treatment ended, my nose returned to normal, but then it swelled again. My trachea began to feel like it was narrowing, and breathing became slightly difficult, especially when lying flat in bed. I also experienced excruciating pressure behind my eyes and in my sinus cavity. The pressure was so strong that I went to my doctor, thinking I had either a sinus infection or a tumor causing the issue. I began educating myself on this autoimmune disorder—its symptoms and treatments. I knew I didn’t want to rely on steroids long term, so I turned to holistic health. I visited a Chinese medicine physician in Chicago, Illinois, which was a five-hour drive away. Unfortunately, her treatment didn’t completely work because the diet she recommended still included meat, which seemed to inflame my symptoms. Determined to find another way to heal, I prayed and diligently searched online. I found Dr. Brooke Goldner and followed her free protocol. Her diet suggestion was very strict, but I was determined to give it a try. The diet is vegan—no sugar, no oils, no gluten, no processed foods, no alcohol—along with 80 ounces of water and 1 pound of cruciferous vegetables blended with flax seeds and fruit every day. After just two weeks, all my symptoms went away. But this was only the beginning. I had to learn what triggered my symptoms. For example, I could not eat nuts, oatmeal, or coffee because they inflamed my condition. I realized I needed a low-inflammatory diet and had to avoid certain foods, even healthy ones, while I figured out this new lifestyle. During this time, I found Jitka in my searches. She was kind enough to communicate with me about what she does to control her symptoms and offered me supportive words that reaffirmed I was on the right track. I maintained a strict diet for six months and saw great results. Today, I still follow this diet, although I can now tolerate much more food without autoimmune triggers like nuts and coffee. Sometimes, I can even enjoy sweets and chips, but I do not make eating inflammatory foods a habit because my Relapsing Polychondritis  symptoms will return. My journey also included stress-relieving practices, exercise, and supplements such as Vitamin D with K2, magnesium, adrenal support, B12, iron, and a few others. I do parasite cleanses and body brushing to help my lymphatic system circulate better, as well as liver cleanses. Overall, I have learned and truly believe that living clean, eating clean, making good choices, and following a whole-food diet, exercise, and rest have kept my body in good shape. We are what we eat.  My body reminds me that I still have RP, as mild symptoms will flare if I cheat on my diet. However, by avoiding meat, processed food, sugar, gluten, and alcohol on a regular basis, I keep the inflammation in my body low. I am so happy to know that we are not limited to conventional pills and treatments. There is so much more we can do to improve our health.   -Lisa Note: Lisa first contacted me on October 24, 2021. She was highly motivated and determined to do whatever it took to get her health back. Now, three years later, she is doing wonderfully! She discovered what works for her and realized that she needs to stick with it to keep her symptoms at bay. Way to go, Lisa! I love your story and wish you continued success and health! -Jitka Update as of December 15, 2025 As shown in the screenshot above, Lisa reports that she continues to do well when she stays consistent with her anti-inflammatory eating approach. She also shares that when she occasionally strays, she may notice mild symptoms, which serve as a reminder to return to the habits that help her feel her best. Below is a transcript of Lisa’s message for accessibility: "H Jitka- I’m doing really well still. I haven’t had a full on flare up however when I relax and get too confident and eat things I shouldn’t my body always reminds me that my RP is waiting to come back- for example occasional mild pain in eyes, mild tracheal edema but always goes away within the day and it reminds me to stay in line with my eating right which of course I feel best physically when eating better anyway. So yes I think it will be a forever balance but no steroids no drs to manage me which is good. Thank you for doing what you do. Hope you are well. Lisa" 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

Written by Marianna T. on November 23, 2025 Working with Jitka has been truly life-changing. When I started working with her, I was struggling with hormone imbalances, stubborn weight gain, and not knowing where to start. Jitka introduced me to a plant-based approach that was realistic, nourishing, and tailored to my body’s needs. She didn’t just hand me a diet plan—she explained why certain foods matter for hormones, how to support my metabolism naturally, and how to create meals that actually fit into my lifestyle. Her guidance was clear, compassionate, and backed by so much knowledge. Within weeks, I started noticing incredible changes: more stable energy my monthly migraines disappeared reduced bloating improved mood and sleep steady, healthy weight loss and, most importantly, my hormones finally started to balance! What I appreciated most was her patience and her belief in me. If you are struggling with hormones or weight loss and want someone who truly gets it, I cannot recommend Jitka enough. She helped me take back control of my health, and I am genuinely grateful for her support and wisdom. -- Marianna Note from Jitka: I worked with Marianna for one month, and like many of my clients, we stayed in touch afterward. Her goals were to lose 15 pounds, improve sleep and migraines, and address hormone, bloating, and reflux issues in six to 12 months. Marianna’s determination made all the difference. She was already eating mostly whole foods, but together we refined her meals, identified her reflux triggers, and established a more consistent eating pattern. These simple, sustainable changes led to rapid improvements: she lost 8 pounds in six weeks, reduced inflammation, balanced her hormones, and slept better. Marianna didn’t need to become fully vegan—shifting to a truly whole-foods, mostly plant-based diet without dairy was enough to transform her health. --Jitka

No one knows your body better than you do. Listen to it, take a good care of it. Breaking Free from the Medical Maze: Taking Control of Your Health   Navigating the healthcare system can be a frustrating and overwhelming experience. Many people find themselves stuck in a cycle of referrals—bouncing from one specialist to another without clear answers or resolutions. Along the way, they may feel drained of their time, money, and patience, and often end up more confused and discouraged than when they started.   Even more disheartening is the lack of coordination and communication between healthcare providers. Too often, patients feel like they’re caught in a maze where no one takes responsibility, and their concerns are shuffled from one person to the next. It’s no surprise that many individuals eventually lose faith in the system and seek alternative ways to care for their health.   But what if these challenges present an opportunity? What if, instead of focusing on the limitations of the medical maze and what the system can't provide, what if we redirected our focus to what we can do for ourselves?   Taking Matters into Your Own Hands   One of the most empowering realizations is that your health is largely shaped by your daily choices. While the medical system is essential for emergencies and acute conditions (no amount of broccoli can help if you’re hit by a bus), the foundation of long-term health is built on prevention and lifestyle habits. Here are steps anyone can take to reclaim their health and reduce dependence on a system that often prioritizes treatment over prevention: 1. Adopt a Whole Food, Plant-Based Diet What you eat plays a critical role in your health. A diet focused on whole, plant-based foods—such as fruits, vegetables, whole grains, legumes, nuts, and seeds—can help prevent and even reverse chronic conditions like heart disease, type 2 diabetes, and obesity. Prioritizing minimally processed, nutrient-dense foods not only supports physical health but also boosts energy and mental clarity. Eat wholesome plant-based meals 2. Stay Physically Active Regular exercise is a cornerstone of good health. It improves cardiovascular health, enhances mood, and supports overall well-being. Whether it’s walking, dancing, swimming, or strength training, find activities you enjoy and incorporate them into your routine. Small, consistent actions—like taking the stairs, dancing while waiting for the microwave, or stretching throughout the day— can add up to significant benefits over time. Stay active 3. Prioritize Rest and Stress Management Quality sleep and stress reduction are vital for both physical and mental health. Aim for 7-9 hours of sleep each night—or whatever amount feels optimal for your body—and explore stress-management techniques that work for you, such as mindfulness, meditation, deep breathing, or spending time in nature. These practices can help restore balance and resilience. Learn to relax 4. Educate Yourself Knowledge is a powerful tool for improving health. Seek out reliable, evidence-based information about nutrition, exercise, and lifestyle changes. Understanding the science behind your choices can help you make informed decisions and feel confident in your path. 5. Listen to Your Body No one knows your body better than you do. Your body is constantly giving you feedback—whether it’s how you feel after a meal, the energy a workout brings, or the signals of stress and rest it sends. Pay attention to these cues and use them to fine-tune your approach to health and well-being. 6. The Power of Community and Positivity Health isn’t just about what you eat or how active you are—it’s also about the people you surround yourself with and the mindset you cultivate. Building connections with like-minded individuals who support your goals provides encouragement and accountability on your wellness journey. Socializing with friends, family, or communities that share your values boosts mental and emotional health, fostering a sense of belonging and purpose. Likewise, focusing on the positives and practicing gratitude helps you stay resilient in the face of challenges. Together, these factors create a supportive environment that makes it easier to maintain healthy habits and find joy in the process. A Path to Wellness While it’s easy to feel disheartened by the limitations of the medical system, it’s also empowering to recognize how much is within your control. By focusing on prevention, making informed lifestyle choices, and becoming your own health advocate, you can break free from the cycle of frustration and create a healthier, more fulfilling life. Every small step matters. Whether it’s preparing a wholesome meal, taking a walk in the fresh air, or carving out time for self-care, these consistent actions build a foundation for lasting wellness. Together, let’s shift the focus from managing illness to cultivating wellness. Remember, your health is your greatest investment—one that pays lifelong dividends.

Written by Kathy S. on August 7, 2025 "I tried a lot of different things. I tried juicing and drinking green smoothies all day. My naturopath kept trying different supplements. There were a few that helped some, but none of them helped me to recover. My naturopath also had me try vitamin IVs and ozone therapy. I paid a good amount of money, and nothing helped." In 2015 I was diagnosed with Hashimoto's Thyroiditis. Leading up to that I gained weight and had a lot of fatigue. I went on medication and cut out all gluten. Yet still I had a lot of fatigue and other symptoms also started. The worst was the terrible flu-like pain. Over-the-counter pain medication didn't really work. So, I decided to see a naturopath. I was very much into natural forms of health and decided to see what she had to say. She ran a bunch of tests and told me I had Chronic Fatigue Syndrome. That was in 2016. After that my health rapidly declined. I started out becoming housebound and then a little while later I became bedbound. I was bedbound for 8 months straight. I had numerous symptoms. I had brain fog, extreme fatigue, dizziness, flu-like pain, joint pain, light and sound sensitivity; those are to name just a few. I had to have blackout curtains in my room and earplugs if things were too loud. It was a terrible time. I reached out to Jitka for help with my diet. I already ate a vegan diet and had for many years. I truly believed that if I just had the perfect diet, I would heal myself. I did the best I could, but eating was hard as I couldn't eat much. I did try and eat as healthy as I could. Unfortunately, I didn't see any real improvement. I tried a lot of different things. I tried juicing and drinking green smoothies all day. My naturopath kept trying different supplements. There were a few that helped some, but none of them helped me to recover. My naturopath also had me try vitamin IVs and ozone therapy. I paid a good amount of money, and nothing helped. I also tried doing the sauna (that did help some) and pacing my activities. Some things helped a little, but I never got very far. Then someone I knew from a group told me they had done a program called The ANS Rewire program. It is a mind/body program that teaches you how to rewire your brain. I started that program when I was bedbound. It included diet principles (I didn't fully adhere to that, since he believed a vegan couldn't heal—I proved him wrong), meditation, and a few other things, but mostly focused on the rewiring principle. I started the program and within a few months I was not bedbound anymore. A few months later I was taking short walks. I started to make some real progress, and my symptoms started to improve. I was no longer light and sound sensitive, although I still had fatigue and pain. I was making improvements until we moved into our new house, which had a lot of stairs, and the move set me backwards a little. I started to pace my activities more and I even got an electric chair for one set of my stairs to conserve my energy. I started to become fearful of doing too much and that it would make me worse. So I remained mostly housebound. It was during that time that my doctor also diagnosed me with fibromyalgia. I was lost with what to do to recover. ↓ How Kathy healed from Fibromyalgia, Chronic Fatigue, and Hashimoto's Thyroiditis... ↓ Then I heard a recovery interview from someone who had worked with Dan Buglio (Pain Free You). I resonated a lot with what he said. I decided to watch his daily videos. And then I decided to sign up for his group coaching program. It was the best decision I made. He teaches a lot about how fear can keep us in that pain/symptom loop—that the brain is sending danger signals in the form of symptoms and pain because it thinks it needs to protect us from the danger it perceives. The pain and symptoms we experience are perceived danger. The pain and symptoms are very real, but we need to teach the brain that we are actually ok. Dan Buglio explains it way better than I do. I stopped being afraid of things. And even though I had symptoms, I started doing things again. Within a couple of months I was walking three times a week for 15 minutes. I started adding a few gentle weight exercises at home. I started the program in the spring of 2023. In December of that year, I started going back to the gym and lifting weights and also got a car as I started driving again after 8 years of not driving. In February of 2024 I started taking a Tahitian dance class. I healed from Hashimoto’s in 2019. I do believe that was down to diet and cutting out gluten. I have not needed medication since then and my thyroid numbers have been perfect. I am healed of chronic fatigue syndrome and fibromyalgia. I do believe my vegan diet and doing the mind/body work is what finally got me to a full recovery. I live a full active life now. I spend time with my kids and grandkids and go to their activities. I walk between 30 minutes to an hour each day. I lift heavy weights three times a week and take Tahitian dance twice a week. I performed in Tahitian dance performances both last year and this year and I find it a lot of fun! I am so glad I got my life back! --Kathy Stoner "Fear can keep us in that pain/symptom loop—that the brain is sending danger signals in the form of symptoms and pain because it thinks it needs to protect us from the danger it perceives. The pain and symptoms we experience are perceived danger. The pain and symptoms are very real, but we need to teach the brain that we are actually ok." Note from Jitka: I first started working with Kathy in December 2020. At that time, she was already eating a vegan, gluten-free diet and had healed her autoimmune disease—Hashimoto's thyroiditis—through her dedication. Unfortunately, even with an even cleaner whole-food, plant-based diet, her fibromyalgia and chronic fatigue did not improve. Back then, I had not yet discovered the missing piece to solving these conditions, and I felt sad that I couldn’t help her more. Since then, through my work with clients, I have learned that diet and exercise—though essential—are not always enough. Our mind, especially the subconscious, plays a powerful role in healing. Stress, past traumas, and unresolved emotional experiences can keep the body in a state of illness. Many people suffer greatly even when all tests look normal, because a deficiency of drugs or supplements is not the true cause—and therefore not the cure. Lasting recovery often begins when the nervous system feels safe and calm again. Kathy’s story shows this so beautifully. Once she addressed the fear that was holding her back, her health began to turn around. I followed her journey over the years and was so happy to see her keep searching until she found the right path to recovery. It wasn’t an easy or straightforward road—she tried many approaches before finding what truly worked. Through mind-body therapy, Kathy transformed her life. She went from being bedridden and exhausted to active, strong, and joyful. Today she exercises, dances, and lives her life fully. Watching her make this transformation feels like a true miracle, and I couldn’t be happier for her. I wish Kathy many more years of health, joy, laughter, and of course—dancing! --Jitka