 The Halloween party i still lingering in my body and my gut is less than happy with the (slightly too many) glasses of bubbles I indulged in. A somewhat nicer Halloween leftover are sitting on the kitchen counter. One of the cute little pumpkins I have grown, is cut into pieces and is going to be tasty soup. Cooking from scratch is a bigger part of everyday life now than it used to be. Because the increased focus on ultra-processed food, has caught my attention. Several studies link ultra-processed foods to adverse health consequences. Studies show that more additives can increase inflammation and change in the intestinal flora of mice. If there is one thing I'm trying to take good care of these days, it's my gut bacteria.
Food processing is divided into 4 categories, which is called NOVA classification: 1 - unprocessed food or minimally processed food This is food that is unchanged or treated minimally from the time it was collected, simply raw ingredients such as fish, meat, fruits, vegetables, grains, eggs and milk. Minimal processing may be that it has been cleaned, heat-treated, dried or frozen, but no other ingredients have been added. 2 Processed culinary ingredients These are foods that are made from ingredients from group 1 that have been further processed or refined. For example, sugar, honey, olive oil, butter and flour. 3. Processed food These are foods from group 1 that have been treated or added to products from group 2. The food is processed to increase shelf life, for example by cooking, frying fermentation or added simpler additives such as preservatives. Examples of this type of food are cheese, cured meats, pickles and canned fruits and vegetables. 4. Ultra-processed food What characterizes the ultra-processed food is that it contains a number of ingredients that are not found in an ordinary kitchen, and that affect the taste, aroma, consistency. It's these ingredients that can be problematic, especially bulking agents and emulsifiers. Some of the ingredients are added to replace the amount of raw ingredients needed, while some are actually added to cover the fact that the other additives tastes horrific. What is perhaps most frightening to hear is that in the worst cases, the product has been engineered to create a form of addiction. Meaning, when you sit down on the 3rd bowl of ice cream and feel like a pig without self-control (speaking from personal experience), it's not just necessarily about lack of self-discipline. The ingredient list is actually designed deliberately so that your "stop" button stops working, and you end up eating and buying more of the product. And the thought that some companies deliberately is trying to create food addicts provokes me. So what should one do when something that is so fundamentally important to us as food, has become a topic that it's so easy to get lost in? When so many stakeholders want to pull or influence you in one direction or another. Whether it is morality, idealism, environment, health or perhaps most often, a desire for profit. To steer myself in a slightly better direction when I'm at the store, I have started trying to follow a good advice I heard. To mainly choose foods that contain ingredients I could have found at home in the kitchen. It's something that is easy to relate to and understand. If I try to stick to this most of the time, then I think there is still room for that bucket of ice occasionally as well .. Tips for podcast on the topic: "A thorough examination" Source: https://forskning.no/mat-og-helse/to-nye-studier-kobler-ultraprosessert-mat-til-sykdom-og-dod/1342733 https://forskning.no/ny-mat-og-helse-kreft/forskere-kobler-ultra-prosessert-mat-til-kreft/285974 https://forskning.no/mat-og-helse-ny-overvekt/blir-vi-fete-og-syke-av-ultraprosessert-mat/270390 https://oslonyehoyskole.no/forskning/arets-beste-artikkel-i-nutrients-mekanismer-hvordan-ultraprosessert-mat-skaper https://www.aftenposten.no/kultur/i/86npkQ/hva-er-egentlig-problemet-med-industrimaten
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 It was another type of headache and nausea that echoed through my body when the pill alarm went off this morning. Turns out Miss Lupus is slightly hung over, after a tipsy night out with the neighbor.
It's been quite a while since last time, and I can´t say that it's something I've missed. Although the doctors have said that I´m allowed to have a glass of wine with the food now and then, sticking to the non-alcoholic alternatives have been my preferred option. After all, my kidneys are affected and I´m on three types of medication. Yesterday, however, this caution with alcohol apparently went straight out the window. And when I forced myself to let go of the karaoke machine at 03:00 am, I realized that the plan to get home at a reasonable time also failed quite badly. When it comes to lupus and alcohol, it´s the combination with the medication that is at the top of the list of concerns. Both with corticosteoriods and Imurel, it´s advisable to be careful with alcohol, to avoid damaging the liver. In addition, alcohol can release stress hormones and the gut bacteria is not too excited about alcohol. Alcohol being bad for us is old news, but alcohol is in fact also a vasodilator. Meaning, it causes the blood vessels to open and relax so that the blood flows more freely. In moderate amounts, it provides a little protection against stroke and heart attack. My poison of choice is wine. Especially bubbles. The sound of popping the cork and the fizzling sound off filling the glasses has long been associated with girls' nights, celebrations, and good times. After all, life must be lived and enjoyed as well. A nice red wine for this autumn's game dinner, sharing a bottle of white wine with a friend while solving world problems. In between all the new healthy habits and routines, there must also be room for this. Lesson learned from yesterday is that I no longer tolerate alcohol too well. I also make a note to myself that my stomach prefer to have the pills served with food. Falling asleep again with only pills in my stomach was really not a good idea. But with some food, a bike ride and some fresh air, I´m feeling a lot better. Sources: https://lupuscorner.com/alcohol-impacts-on-the-body-risks-with-lupus/ Https://bindevevssykdommer.no/kosthold/ The air is slightly crispier as July turns into August. The morning dew feels cooler between my toes as I stroll across the grass towards the rubbish bin. The sight of small green tomatoes that have slowly but surely turning red has brought a smile to my face throughout the summer. There is something pleasantly earthy and healthy about watering, weeding and tending to the vegetable bed in front of my porch. Watch the tiny seeds that were dropped into the soil this spring, turning into big green plants. Cucumber, lettuce, tomato and herbs ready to hit the plate. Peppers and chili that are just around the corner. The Halloween pumpkins need a few more months. The only reluctant occupant of the bed is the butternut squash, which unfortunately does not seem to have female flowers.
I feel a little healthier and my shoulders automatically drop, when I step onto the grass to pick myself a plate of greens. Especially when my appetite is nowhere to be found. It's so easy to let go of the healthy habits and reach for the junk. Like today, when my appetite is completely gone and that icky feeling never quite lets go. When the bowl of Friday's potato chips leftovers starts to look like a perfectly fine dinner option. It helps to have a vegetablebed bursting with salad begging to be eaten before it is too late. It makes it a little easier to choose wisely. Amazing how much joy, well-being and health can be found in a single bed of vegetables.  The Kombutcha scobyes are bubbling content and happily on tall glasses, while the sourdough starter has begun to look a little grumpy in the fridge. I making a last attempt to cheer it up leaving it out on the kitchen counter, but am afraid it will soon begins its journey towards its final destination in the trash can. On the stove a a pot of broth is beeing prepared and I have just finished a new attempt to make kimchi. Last time I didn't get it quite right and got a little sick. . But tonight I'm armed with a book on fermentation and this time it looks right. It would be nice if I manage to avoid giving myself foopoisoning considering I'm on immunosuppressive medicine this time.
The reason my kitchen is rumbling, bubbling and brewing is because I'm trying to befriend my gut bacteria. Most of the immune system is found in the intestines and the composition of gut bacteria affects health. One study compared lupus patients with healthy ones and found that lupus patients generally had more leaky gut and fewer types of bacteria in the gut. One type of bacteria, on the other hand, Ruminococcus gnavus, they had 5 times as many of. This bacteria was especially prominent in those who had flare-ups and kidney disease. The same study discovered that the antibodies that attack their own DNA also attack this specific bacteria. The theory is that the antibodies that are supposed to attack these bacteria leak through the intestinal wall and further into the body where it triggers an immune reaction. This same bacteria is also thought to be linked to flares in other autoimmune diseases such as Chrohn's. It's with this in mind that I try to spruce and liven up the kitchen, focusing on food that makes the gut happy. Such as naturally fermented foods. There's not much life in the bonebroth, but the idea behind the broth is that the gelatin that is extracted from the bones lubricate the intestine and makes it a little less "leaky". And some happy news for this chocolate lover, dark chocolate (86%) falls into the category of fermented food. Now I'm neither a doctor nor a nutritionist, but I'm pretty sure that the dark chocolate I'm sprinkling on tonight's dessert is a spoon full of health. . Sources: Enders, G. (2018). The charm of the gut. Cappelen Dam Hexeberg, S. & Hexeberg, E. (2019). New look at Autoimmune disease - Use food as medicine. Cappelen Damm https://www.lupusresearch.org/bacteria-gut-may-cause-lupus-shows-study-supported-lupus-research-alliance/ https://www.lupus.org/news/the-gutlupus-link-how-gut-bacteria-may-impact-disease-development-and-activity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901743/ https://www.the-rheumatologist.org/article/to-understand-lupus-study-the-gut/ https://www.pnas.org/content/116/26/12672 https://ard.bmj.com/content/78/7/947  Switching to a gluten-free diet is something I have chosen by myself. I haven't taken any tests that indicates I need to eat gluten-free and the rheumatologist doesn't think I need to eat gluten-free. The reason I chose to switch to a gluten-free diet was after I read the book called "A new look at autoimmune diseases". The book describes how gluten can have an inflammatory triggering effect on the mucous membranes in the intestine that makes it "leak" and that this may be a contributing factor to autoimmunity. A Norwegian study at the University of Oslo found that the same type of immune cells that drive the disease in celiac disease are also found in high numbers in people with other autoimmune diseases, including lupus. Healthy people did not have as many of these cells, a type of T-cells, which differentiate between what is dangerous and harmless. The study does not say that gluten is involved in other diseases than celiac disease and there seem to be some disagreement surrounding the concept of "leaky gut" and autoimmunity. But keeping these studies in mind, combined with the fact that I have a brother who finally got healthy after going gluten-free, I had to give it a try.
Replacing the lunch sandwiches with salad, soup or gluten-free crispbread quickly became a habit. And with gluten-free rolls or gluten-free sourdough bread, I don't really miss anything. In addition, there are lots of gluten-free alternatives available, though quite expensive. Overall my digestion is better, and I suspect that some of the weight I shed is because of the gluten-free diet. Some believe that the reason for this is because when you switch to gluten-free, some of the gut bacteria that live on and feeds off the gluten disappear, and that this change in gut bacteria leads to increased metabolism. A Danish study found that gut bacteria adapted and changed when you switched to a low / gluten-free diet. But this, like everything else, is highly debated. Regardless, the gluten-free diet seems to have done wonders for me personally, so I'll be sticking to it. Sources: Hexeberg, S. & Hexeberg, E. (2019). New look at Autoimmune disease - Use food as medicine. Cappelen Damm https://nhi.no/forskning-og-intervju/lekk-tarm/ https://fedon.no/temaartikler/lekk-tarm/ https://funksjonellmedisin.no/2017/09/hva-er-lekk-tarm/ https://www.nature.com/articles/s41467-018-07019-x https://forskning.no/celler-immunforsvaret-partner/cellene-som-er-sentrale-for-coliaki-koblet-til-andre-autoimmune-sykdommer/1335291 The landscape is coloured in a shade of spring and the sun is shining warm and bright in the sky. It's almost 4 months since I was diagnosed with Lupus and I am on the bike making my way down to Steinsletta. The body feels light and free. In the bag there's some bags of seeds and a bag of seed potatoes. A box of Jerusalem artichoke seeds is on its way in the mail from Kristiansand to Hønefoss. I have borrowed a plot of land where I can grow vegetables and am on my way to plant my seeds. As I put the shovel in the ground, there is no trace left of the person that spent Christmas in pain on my mum's couch . Hands, arms, back, everything works as it should and slowly but surely rows and beds are appearing in the soil. Soon they will flourish and nutriuos vegetables will start to grow. There is something therapeutic about it all. The body works, the mind is cleared and the end result will be on the dining table this autumn. Maybe this is the kind of work I need more of?   " I followed my heart, and it led me into the fridge" - Unknown The start of January is usually the start of "a new and healthier life", but unlike previous years, there is a much bigger driving force behind it this time. During Christmas, I ordered a book called "A new look at autoimmune diseases - use food as medicine" and today it has arrived. I will not be able to eat the lupus away, but maybe I can influence the disease in a positive direction by focusing a little more on the food I consume. It gives me a feeling of taking back some of the control, and becomes something concrete and tangible I can do for myself. That I am actively doing something to get better.
It turns out that it is not actually a cookbook I have bought, but there's a lot of interesting information in it. Especially what is written about the immune system, autoimmune diseases and leaky gut. Following the steps in the book vigorously is not very tempting. It is a little too strict, and some of it goes a little against what my rheumatologist said about focusing on lean food. I don't want to impose an unnecessarily strict regime on myself. I have to live a little too. So even though it suggests garlic and vegetables from the nightshade family is good thing to avoid, it doesn't have to be the first thing I try. Cutting out garlic, peppers and tomatoes? No,way. I decide on some points that make sense to me in addition to the steps I have already decided to take to counteract the side effects of prednisolon Switch to a glutenfree diet Using olive oil, butter and coconut oil instead Start making broth Cut alcohol Sources: Berit Norstrand, beritnordstrand.no/betenelsesdempende-mat/ Healthline, www.healthline.com/health/lupus/diet-tips#fats Hexeberg, S. & Hexeberg, E. (2019). New look at Autoimmune disease - Use food as medicine. Cappelen Damm John Hopkins Lupus Center, www.hopkinslupus.org/lupus-info/lifestyle-additional-information/lupus-diet/ Lupus Foundation of America, www.lupus.org/resources/diet-and-nutrition-with-lupus#  Since the prednisolone dose was doubled, I have googled side effects like crazy. Moon face and weight gain seem to appear most frequently. Or cushing syndrome as it is also called. In addition, beard growth, mood swings, depression and diabetes are mentioned. As a single woman in my late 30s, I have to admit that I don't want to be transformed into a slightly fat, bearded, "guinea pig" with osteoporosis, mood swings, depression and diabetes.
Vanity, I know, and as the doctor pointed out: "Your focus should be on getting better." And she told me that my looks will probably change a little bit. When I was also told to be careful with sugar to avoid diabetes and try to avoid putting on too much weight, it does not sound very promising. So, can I do something to try to avoid these side effects I asked google. And as you ask, you shall receivce: 1. Reduce salt / sodium intake: corticostereiods messes with the water and the salt balance and makes the body hold onto more water and salt. This is part of the weight gain and can also cause higher blood pressure. Therefore I will make as much as possible from scratch and cut out as many processed products as possible. Soups for example, are light and tasty food that can be made from scratch replacing salt with spices, garlic, chilli, ginger, etc. 2. Limit sugar intake. This was the rheumatologist very clear on. Corticosteroids increase blood sugar levels and in worst case, one can develop diabetes. For a sweeth tooth like myself, this is very bad news! But I guess eating less sweets won't kill me.. 3. Getting enough calcium and potassium To prevent loss of bone, you should ensure that you get enough calcium. I have already received a prescription for this. I read somewhere you need to be a little carefull with potassium if you have a kidney disease, but I have not been told to eat a kidney-friendly diet so for now I think this is probably a good idea. Banana for breakfast anyone? 4. Know how much you have eaten - are you really hungry? Corticosteoroids increase the feeling of hunger and you eat more than you need. If I know that I have eaten more than enough during the day, I will try to go to bed hungry when the evening hunger sets in. 5. Eat food with volume Simply fill the hole in the stomach with lean food that has volume and gives a feeling of satiety. Salad for example. 6. Avoid stress and get enough sleep Cortcosteoroids are stress hormones that puts the body in "fight or flight" mode and these hormones also causes your body to store more fat. Lack of sleep creates more stress. 7. Exercising at the right intensity it's a bit related to the tip above. Hard workouts stresses the body, a bod already in stress mode from the corticosteoroids. Focus on long low impact sessions instead. Someone wrote this in a female forum and it just sounded very smart. |
AuthorA blog about beeing newly diagnosed with lupus. Dreaming of becoming a mum once the disease is under control. I am translating the blog to English so the posts will appear on this page as I go. Archives
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