Ankylosing Spondylitis Articles
Latest Articles
Here is the full list of articles we’ve published on Gut Heroes to date:
Podcast Episode 8: Arthritis and Weather: Everything You Need to Know
In this episode, we take a deep dive into the fascinating connection between weather and arthritis. We'll look at how factors like humidity, atmospheric pressure, temperature and wind can impact pain levels and inflammation for those of us with rheumatoid arthritis,...
Arthritis and Weather: Everything You Need to Know
In this article, we're going to look at the connection between weather and arthritis. This is something that could have a huge impact on pain levels and inflammation and I'm really excited to cover this. We'll start by discussing what the science has to say. There are...
70 Percent of Your Immune System is in Your Gut – What You Eat Matters
Today we're going to look at your immune system, gut and the amazing world within your body known as the microbiome. (There is more than one microbiome, and we'll go into that in a moment!) We'll explore their different roles, the interplay between each and how they...
Podcast Episode #7: 70% of Your Immune System is In Your Gut
So many of the health problems we face in modern life are caused by, or exacerbated by, gut health issues. That's because at least 50% of what makes you 'you' is microbial. More importantly, 70% of your immune system resides in your gut. That means when microbial...
Your First Rheumatology Appointment: What to Expect
The lead-up to your first rheumatology appointment can be a little scary or overwhelming, if you don't know what to expect. What will your rheumatologist be like? What tests will they want to run? Are they going to push a certain medication onto you? But it can also...
Sugar, Ultra Processed Food and Autoimmune Disease
Welcome to another Gut Heroes podcast! Changing your diet is hard, really hard. We don't all have time or headspace and modern life makes it even more difficult. We are bombarded with temptation, from every angle. In this episode, I look at why refined sugar and...
Fasting to Manage Ankylosing Spondylitis Flares
Welcome to another Gut Heroes audio podcast. Fasting is a HUGE part of my ankylosing spondylitis protocol. I rarely get flares these days but they do happen from time to time. When I feel one coming on, fasting is the most effective method I've come across to beat...
6 Golden Rules When Using Diet to Manage Health and Autoimmune Disease
Starting an elimination diet, where you're trying to figure out which foods trigger problems for your autoimmune disease or health issue, can be daunting... but the benefits are, for many of us, SO worth it. These are 6 hard-won rules that I suggest following when...
How I Use Sauna to ‘Melt Away’ Pain, Reduce Stress and Boost Energy Levels (My EXACT Method)
This is an edited transcript of the Gut Heroes Podcast: "How I Use Sauna to 'Melt Away' Pain, Reduce Stress and Boost Energy Levels (My EXACT Method). Listen to the audio version here. Sauna and cold exposure is one of the most effective things I do in my health...
Gut Heroes Podcast Episode #2: Sauna
Welcome to the second Gut Heroes audio podcast! Today I'm talking about sauna, cold exposure. I share the exact methods I follow to reduce pain and stiffness, lower stress levels, boost energy and improve mood. Enjoy!
New Audio Podcast! Welcome to Gut Heroes: How This Resource Could Help You
I'm happy to announce the launch of my new Gut Heroes audio podcast! I hope this offers a convenient way to listen, whether you're commuting, doing yoga and balancing on your head or out on a walk. You can access this podcast in all the usual channels (Spotify, Apple...
What to Eat (and How to Pack!) for Treks on the Ankylosing Spondylitis Diet
When we think about what to eat for endurance activities, like trekking, 'carbs' often spring to mind... This has been the mantra ever since I can remember: eat something beige and stodgy and take advantage of that 'slow release' energy. That's great (and convenient!)...
Podcast: The Latest Ankylosing Spondylitis News: “Yes! AS Affects Both Men and Women… Common Comorbidities… and Mick Mars”
ResourcesHere are links to the original articles I discuss in the podcast: 🔗 Yes, ankylosing spondylitis is found in women, too🔗 Clinical Challenges: Early Disease in Axial Spondyloarthritis🔗 Mick Mars Says He’s “Never Stopping” Despite Ankylosing Spondylitis🔗...
Podcast: Nathan’s Ankylosing Spondylitis Success Story
Resources🔎 Tommy's 'flare-free' emergency routine🔎 The Nun Study: "Healthy Ageing and Dementia" [Original Paper]🔎 The Nun Study: Great Write-Up of the Key Findings🔎 Information about mouth taping to help correct breathing🔎 Histamines and possible allergy-like symptoms...
Podcast: Thriving With Ankylosing Spondylitis Through Gut Health
https://youtu.be/Cw1mSfvKqdY?si=WHoFIg0fO450Urzc This video interview (including the idea for it) and the fantastic production and editing was the work of Nathan Mennel. If you enjoyed this interview, and have a spare moment, please like and share it over on YouTube...
These Are the Techniques I Use to Get Flare Free in 4 Days or Less
I now manage my autoimmune disease entirely through diet and lifestyle. However, I do still get the occasional ankylosing spondylitis flare from time to time. These are rare (at the time of writing I'd been 72 days without flare) but they do still happen. Typically...
How Cold Exposure Changed My Life
When you hear 'cold exposure', you might picture hardy Nords flinging themselves into Arctic pools cut into the ice. That is certainly one way of doing it. (And if you live in Finland, own a private jet, or work from an Antarctic research station, that may well be the...
Simple Summary: Why Professor Ebringer’s Findings Suggest Going Starch Free Could Help Tackle Ankylosing Spondylitis
What follows is a summary of Ebringer's theory about using diet to successfully manage ankylosing spondylitis. It's variously been called the 'London AS Diet', 'The Low/No Starch Diet' and 'The Starch Free Diet'. If you haven't already done so, check out the fantastic...
The Interview: Professor Alan Ebringer Discusses the Theory Behind the Starch Free Diet for Ankylosing Spondylitis
Watch an interview with Alan Ebringer, creator of the ankylosing spondylitis diet, or 'London AS Diet' 💡 Alan Ebringer is an immunologist, professor at King’s College and Honorary Consultant Rheumatologist at UCH. He and his team developed the diet 💡 In the interview...
Salicylates: Why a Sensitivity to These Common Foods Could Cause Rashes, Asthma, Stuffy Nose, Mood Swings, Restlessness or Difficulty Focusing
There are so many different dietary protocols out there it can be overwhelming... Do eat avocados because they're anti-inflammatory... Don't eat avocados because they can trigger a histamine response... Go plant based... go carnivore... do this, do that. The reality...
Experiencing a ‘Mystery’ Flare? Here Are 5 Possible Causes
Key Points: Sickness, stress, allergies and hormonal changes can trigger inflammation These factors can be asymptomatic (do not display any other obvious symptoms) as in the case of COVID-19 for 40.5% of victims One (or more) could combine to trigger 'mystery'...
Weekly One Hour Sauna: Results After 60 Days
Key Findings: 30%+ joint pain decrease (when combined with cold exposure) Boost to mood and overall feeling of calm Lower resting heart rate (during sauna days) Sauna is reputed to have a huge range of health benefits, particularly cardiovascular and hearth...
Unexplained Runny Nose, Skin Issues, Bloating or Fatigue? If You Have Any of These Symptoms You May Have Histamine Food Intolerance
A blocked nose, puffy eyes, a crushing fear of cut grass… If you’ve ever suffered from seasonal allergies you'll have come across histamines before. The likelihood is you will have been prescribed antihistamines in the form of sprays or tablets to help manage...
Starch Free Diet for Ankylosing Spondylitis: Year 2 Results
Key Findings: 328 days (90%!) 'pain-free' in year 2, following the AS diet Stress, alcohol and illness appeared to be primary triggers 46% of flares measured as 20% or under in severity (again!) Since starting the AS diet, I've kept detailed daily records on...
7 ‘Secret Starches’ You Need to Be Aware Of
If you're trying to cut out starch to manage your ankylosing spondylitis there can be a few unexpected hurdles to navigate... One of these is the 'secret starches' you'll find hidden in everyday food. These are starches that food manufacturers often use to bulk up...
Name Change! Your Happy Back is Now ‘Gut Heroes’
Just a quick note for anyone who is coming back to this site and wondering why the address of the top and the name has changed. (It was previously yourhappyback.com and now it is gutheroes.com). This is intentional and nothing else is changing other than the name. I...
Melinda’s AS Success Story
Melinda lives in the South of England, UK. It was 5 years before they received their ‘official’ ankylosing spondylitis diagnosis. They use a low starch diet to manage their AS and most days they are 95% pain free. ⚙️ See Melinda's Wellness Plan here "I'm able...
Starch Free Diet for Ankylosing Spondylitis: Year 1 Results
Key Findings: 267 days 'pain-free' in year 1, following the AS diet Starch, fruit*, alcohol and cow dairy appear to be my main triggers 46% of flares measured as 20% (or under) in severity Since starting the AS diet, I've kept detailed daily records on a...
Sabrina’s AS Success Story
Sabrina Carlson lives in Flagstaff, AZ USA. It was 10 years before they received their ‘official’ ankylosing spondylitis diagnosis. They use animal based starch free diet and lifestyle to manage their AS and most days they are 80-90% pain free. ⚙️ See Sabrina's...
Salmon and Avocado Salad
This is a great example of something that's super quick and easy to make. It's also what I can one of my ankylosing spondylitis inflammation busters. if you are not feeling great, and you need something that is not going to trigger any more pain I've found this meal...
9 Ways to Budget on the Starch Free Diet for Ankylosing Spondylitis
Key Points: Set up price alerts, buy in bulk when sales are on and use 'cashback' sites for further savings Find out when supermarkets label their reduced items and check out these awesome food waste apps Try making your own foods and supplements Buying...
What is Enthesitis and How Does Does it Relate to Ankylosing Spondylitis?
Enthesitis is where you have inflammation of what are known as the entheses. These are the specific points where your tendons or ligaments attach to the bones. Enthesitis is most commonly associated with inflammatory conditions such as ankylosing spondylitis and...
What Causes Pain and Stiffness with Ankylosing Spondylitis?
Key points: Ankylosing spondylitis pain is caused by inflammation Inflammation occurs when your immune system tries to attack an 'invader' Fluid builds up in the tissues causing joint linings to swell. This impacts nerves and can cause acute pain and stiffness...
How Long Should I Follow the Starch Free Diet for Ankylosing Spondylitis?
It's a really common question: "How long should I follow the Low Starch Diet for Ankylosing Spondylitis (AS)?" The short and honest answer is this: For as long as needed. For many people that will be forever. Others might find that a few years down the line (usually...
Supplement Recipe: MalateOff Cocktail
I see this supplement cocktail as my energy booster and inflammation buster. The combination can help with muscle, nerve function, digestion and nutrient absorption (important for anyone with compromised gut health). It may also help improve energy levels, reduce...
Starch Free Noodles
Before discovering the starch free diet and I used it eat pasta all the time. It was one of my favourite foods. Delicious, filling, super easy to make and really just a great go to food. But pasta is super starchy and so my hopes of finding anything remotely similar...