Natural Alternatives for Lupus Symptoms
By Kiki Powers
Making healthy diet and lifestyle changes will enable you to better
manage the symptoms of autoimmune disorders such as lupus, fibromyalgia
and Sjogren's syndrome while moving towards healing and wellness.
The following lifestyle
modifications will not only benefit autoimmune conditions —
minimizing discomfort and maximizing healing — but will
also help reduce your risk of every common degenerative disease
affecting Americans today.
Implement a low-fat, low-protein diet
Research suggests that one of the healthiest changes you can make
is to begin to decrease your reliance on animal proteins such
as meat and dairy products and to place a greater emphasis on
plant foods such as beans, grains, nuts, fruits and vegetables.
According to the National Academy of Sciences, the National Institutes
of Health, the American Heart Association, the American Cancer
Society and at least 20 other authoritative agencies and organizations
in the United States and around the world, a low-fat, high-fiber
diet rich in fresh fruits and vegetables offers the best disease
prevention across the board.
According to the Lupus Journal (2001;10(3):246-8), a
diet low in fat, calories and protein significantly reduced lupus
symptoms. Another study in the Journal of Renal Nutrition
(2000 Oct;10(4):170-83) found lupus symptoms to be aggravated
by diets high in calories, protein and fat — especially
saturated fat.
Minimizing excessive dietary protein is particularly important
for disorders such as lupus and Sjogren's syndrome, since too
much dietary protein can create a strain on the kidneys. According
to the Kidney International Supplement (2000 Apr;75:S38-43),
low-protein diets helped protect against kidney problems such
as renal failure.
If you choose to eat animal proteins, try to emphasize cold-water
fish like salmon and tuna, which are rich in omega-3 essential
fatty acids.
Incorporate essential fatty acids
Essential fatty acids (EFAs) are referred to as "essential,"
since we can't manufacture them in our bodies and must get them
from foods. The EFAs include omega-6 linoleic acid and omega-3
alpha-linolenic acid.
The average American gets plenty of the omega-6 fatty acids, found
in most nuts, seeds and vegetable oils; however, omega-3s are
harder to come by. The omega-3 EFAs are found in cold-water fish
such as salmon as well as in flaxseed oil, pumpkin seeds, walnuts
and dark, leafy greens.
Flax oil is one of the best sources of the essential omega-3s,
with up to a 60 percent concentration. Another EFA to consider
is evening primrose oil, which is rich in gamma linolenic acid
(GLA) and has valuable anti-inflammatory properties.
These important fats are vital for cellular health and are particularly
beneficial in those with lupus and other autoimmune disorders.
Research has shown considerable benefits with lupus when the balance
of dietary fats consisted of essential fatty acids, as opposed
to saturated fats (Ann Rheum Dis 1986 Dec;45(12):1019-24).
In fact, a study from the American Journal of Pathology
(1987 Apr;127(1):106-21) showed that lupus development was strikingly
slowed in mice fed a diet containing quantities of omega-3 fatty
acids.
By 10 months of age,
94 percent of these mice were still living, whereas all the mice
fed a saturated fat diet were dead.
EFAs also have anti-viral
properties and have been shown to help prevent free radical damage.
These essential fats play an especially vital role in minimizing
inflammation and strengthening immune response, according to Michael
Murray, N.D., in his book The Encyclopedia of Nutritional
Supplements (Prima Publishing, 1996).
Other research confirms that correcting the balance of dietary
fats in favor of the omega-3 and omega-6 fatty acids has an anti-inflammatory
effect (Hawaii Med J 1999 May;58(5):126-31).
Minimize food allergens
There are numerous common food allergens that can greatly aggravate
autoimmune disorders and should be minimized in your diet. If
you do consume these foods, do so on a rotating basis —
such as once every few days — rather than daily. Potentially
allergenic foods include soy, citrus, dairy, corn, wheat and eggs.
According to Ellen Mazo and Keith Berndtson, M.D., in their book
The Immune Advantage (Rodale Publishing, 2002), certain
foods and spices can help relieve allergy symptoms. These include
apples, tofu, beans and legumes, sunflower seeds, foods rich in
omega-3 fatty acids such as flax seed oil and salmon and spices
such as ginger and turmeric.
Beware of inflammatory foods
Many foods and beverages are inflammatory in nature, meaning they
promote inflammation in joints and tissues. They may exacerbate
autoimmune disease symptoms. These include meats and dairy products,
saturated fats, refined foods, sugar, alcohol and caffeine.
One recent study explains that the typical American diet —
deficient in fruits and vegetables, with excessive amounts of
meat, refined grain products and dessert foods — can have
numerous adverse biochemical effects, all of which create a pro-inflammatory
state and predispose the body to degenerative diseases (J
Manipulative Physiol Ther 2002 Mar-Apr;25(3):168-79).
Give your nutrition a boost
Try to incorporate at least three pieces of fruit per day, either
as whole fruit with cereal and oatmeal or blended into smoothies.
Aim for five vegetable servings daily, sparking up your meals
with steamed broccoli, baked potatoes with toppings, grilled asparagus,
baked yams, beets and corn on the cob.
And always aim to incorporate one big salad daily. Consider spinach
salads, grilled vegetable salads and entrée choices like
Greek and taco salads.
Target nutritious carbohydrates like whole-grain breads, brown
rice, oatmeal and high-fiber, low-sugar cereals, while minimizing
refined carbohydrates like white flour products and white rice.
Whole, unprocessed carbohydrates break down more slowly releasing
glucose gradually into the blood stream. These healthier options
are also much higher in nutrients and fiber. Most Americans only
eat about 10-15 grams of fiber daily, while we should ideally
consume 25 grams or more.
Experiment with dairy alternatives
If you consume dairy products, consider limiting your daily servings,
since dairy products are inflammatory foods and prime sources
of saturated fat and cholesterol. When consuming dairy products,
choose low-fat or fat-free choices whenever possible. Consider
replacing dairy items with innovative soy and rice milks, soy
"ice cream" and soy cheese, at least occasionally.
Sample vanilla or chocolate soymilk, or create smoothies with
soymilk and fresh fruit. These products —free of saturated
fat and cholesterol — are rich in healthy fats and beneficial
isoflavones. Other dairy alternatives include rice, almond and
oat milks.
More on fats and sugar
Focus on olive oil as primary fat for cooking and salad dressings,
while avoiding hydrogenated oils and fried foods, which contain
dangerous trans-fats. Reading labels is essential, since trans-fats
are found in numerous store purchased crackers, processed foods
and baked goods.
Other healthy fats to emphasize include avocados and raw nuts
and seeds, which can be used in moderation as nutritious snacks
and food accents.
Avoid refined sugar wherever possible, since sugar has also been
shown to decrease the production of immune-protective antibodies
(J Nutr 1972;102(4):535-41). Use honey or maple syrup
in moderation, and avoid artificial sweeteners.
Make healthy choices when dining out
Explore vegetarian entrées in ethnic restaurants. If consuming
meat or poultry, try to use them as condiments, letting the vegetables
and whole grains take center stage, rather than the other way
around.
Try to limit your intake of foods with creamy sauces and minimize
butter. If you opt for fish or chicken, have them baked or grilled.
Top grilled foods with low-fat additions like salsa, low-fat pesto
or yogurt-mustard sauce. Thickly sliced eggplant and Portobello
mushrooms make wonderful grilled entrées.
Use caution with desserts; if opting for a rich treat, share it
with your dinner companion. Seek out healthy desserts, such as
fresh fruit and berries either alone or over non-fat frozen yogurt
or soy ice cream, fruit tarts, sorbets or chocolate-dipped strawberries.
Bake your own muffins and cookies so you can use whole-grain flours
and reduce the fat and sugar. Minimize store-purchased baked goods
whenever possible, as they are invariably high in unhealthy fats
and are very low in fiber and nutrients.
Make nutritional supplementation a priority
Research suggests that for most busy Americans without special
health concerns, multi-vitamin/mineral supplementation can offer
important nutritional protection. Data from the U.S. Department
of Agriculture states that less than 9 percent of Americans consume
the recommended five to nine servings a day of fresh fruits and
vegetables.
For many people, it can be difficult to obtain the levels of nutrients
we need to function at peak levels through diet alone. This is
of particular concern for individuals dealing with special health
problems. Since diet may not cover all our nutritional needs,
a daily broad-spectrum, high-potency, multi-vitamin/mineral supplement
can help provide a solid foundation of essential vitamins, minerals
and trace elements.
Be sure your supplement contains rich levels of every essential
vitamin, mineral and trace element, including vitamins A, C, D,
E, the entire B-complex, folic acid, calcium, magnesium, zinc,
selenium, chromium and iron. These nutrients are essential for
immune health, as well as all other body processes.
Especially beneficial nutrients for lupus and fibromyalgia include
vitamin A, D, E, beta-carotene, selenium, magnesium and calcium
(J Ren Nutr 2000 Oct;10(4):170-83, J Nutr Med
1992;3:49-59).
As you can see, small diet and lifestyle changes can yield powerful
results. Experiment with these changes gradually to see what works
best for you. Greater energy, wellness and relief from lupus and
other autoimmune disorder symptoms are right within your reach.
© Kiki Powers
Kiki Powers, M.S., is director
of Natural Health Solutions http://aboutnhs.com/index.htm
and a national health writer and lecturer. With a background in
health science, research, and clinical nutrition, she specializes
in health promotion and disease prevention through diet and lifestyle
changes, advocating natural alternatives to traditional medications
and treatment where appropriate.
