Ankylosing Spondylitis Articles

Latest Articles

Here is the full list of articles we’ve published on Gut Heroes to date:

Your First Rheumatology Appointment: What to Expect

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

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

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...

Gut Heroes Podcast Episode #2: Sauna

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!

Podcast: Nathan’s Ankylosing Spondylitis Success Story

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

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...

How Cold Exposure Changed My Life

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...

Experiencing a ‘Mystery’ Flare? Here Are 5 Possible Causes

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

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...

Starch Free Diet for Ankylosing Spondylitis: Year 2 Results

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

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’

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’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

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’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

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...

What Causes Pain and Stiffness with Ankylosing Spondylitis?

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...

Supplement Recipe: MalateOff Cocktail

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

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...

How You Can Help Your Loved One With Ankylosing Spondylitis

How You Can Help Your Loved One With Ankylosing Spondylitis

Ankylosing spondylitis can be an exhausting condition to live with. Not just for the person with AS but for those around them as well. It can make your loved one irritable, immobile, unable to help as much around the house and that's not fun to be around. The fact you...

Why is the Starch Free Diet Effective?

Why is the Starch Free Diet Effective?

Ankylosing spondylitis (AS) is a type of arthritis and autoimmune disease that mainly affects the spine, causing inflammation and pain. Over time, it can lead to stiffness and fusion of the vertebrae which makes movement increasingly difficult and painful. Although...