Two Diseases, One Solution? How Omega-3s May Link and Treat RA and Lupus

 

Discovering a Shared Genetic Bridge and a Natural Therapeutic Hope

If you live with Rheumatoid Arthritis (RA) or Systemic Lupus Erythematosus (SLE/Lupus), you know the challenges are immense. What if scientists found that these two separate conditions have a much deeper connection than we previously thought—and that this shared root could be targeted by a familiar, powerful natural supplement?

A groundbreaking study indexed on PubMed suggests exactly this. By analyzing the genetic blueprints of RA and Lupus, researchers found a surprising common ground, pointing to omega-3 fatty acids as a potential "potent therapeutic" for both.

Here is what you need to know about this exciting research and what it could mean for your health.

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The Unexpected Link: RA and Lupus Share a Genetic Story

For a long time, RA (a joint disease) and Lupus (a systemic disease affecting many organs) were treated as distinct battles. However, many patients experience symptoms of both, and doctors have long suspected a shared underlying problem.

The study used advanced technology called biological network analysis to look for common threads in the genes associated with both diseases.

The Key Discovery: Shared Signaling Pathways

Researchers found hundreds of shared genes that appear to be misfiring in both RA and Lupus. More importantly, these genes control the same critical biological systems, known as signaling pathways.

Think of these pathways as the communication lines within your immune system. When these lines are faulty, the body attacks its own tissues. The study found that common pathways like cAMP signaling and TGF-β signaling were involved in both conditions.

In simple terms: While RA and Lupus manifest differently, their immune systems appear to be running on the same faulty operating software. This shared "glitch" means that a therapy that fixes the software for one disease could potentially help the other.

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The Therapeutic Breakthrough: Why Omega-3s Are the Focus

Once the common genetic pathways were identified, the researchers looked for molecules that could effectively "switch off" or regulate these faulty signals. Their spotlight landed firmly on one of the most studied health supplements: Omega-3 Fatty Acids.

The Role of ALA (Alpha-Linolenic Acid)

The study specifically highlighted a type of Omega-3 called Alpha-Linolenic Acid (ALA), which is naturally found in flaxseeds, chia seeds, walnuts, and some oils.

• A "Master Key" Molecule: ALA was found to have a strong binding affinity to several "hub genes"—the central control genes in the identified faulty pathways.

• The Power of Interaction: This suggests that ALA isn't just a general anti-inflammatory; it may be a highly targeted therapeutic that can directly interrupt the specific genetic malfunction shared by RA and Lupus.

This finding elevates omega-3s from a general wellness booster to a potentially mechanism-specific treatment for these autoimmune conditions.

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Taking Action: What This Means for You

This research is incredibly hopeful, but it’s important to remember that it is a scientific study, not final medical advice. However, it strongly supports integrating healthy fats into your treatment plan.

1. Prioritize Your Omega-3 Intake

The science is clearly pointing to the power of these healthy fats. Work with your care team to ensure you are getting enough:

• Focus on the Trio: Look for supplements that contain all three key Omega-3s: ALA (from plants), EPA (Eicosapentaenoic Acid), and DHA (Docosahexaenoic Acid—often from fish oil or algae).

• Dietary Sources: Regularly include sources of Omega-3s in your diet, such as fatty fish (salmon, sardines), walnuts, flaxseeds, and chia seeds. To reach the 1,000 mg (1 gram) target, often studied for anti-inflammatory effects, here are some practical food amounts:

Food Source	Primary Omega-3 Type	To Get ≈1 gram of Omega-3	Notes
Salmon (Wild or Farmed)	EPA + DHA	3 - 4 ounces (a small fillet)	Farmed salmon is often higher in Omega-3 than wild, but choose baked/broiled/grilled.
Sardines (Canned)	EPA + DHA	A little less than 3 ounces (about 1 small can)	Excellent source; look for sardines packed in water or olive oil.
Walnuts	ALA	A little over half cup (about 1.5 - 2 oz)	Walnuts offer approx 2.5 of ALA per 1 oz (a small handful).
Flaxseeds (Ground)	ALA	half to 1 Tablespoon	Flaxseed has approx 1.8 of ALA per 1 Tbsp. Grind them for maximum absorption.
Chia Seeds	ALA	2 to 3 Tablespoons	Chia seeds contain 2.5 of ALA per 1 oz (about 2.5 Tbsp).

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Omega-3 Dosages for Autoimmune Conditions: What Research Suggests

Scientific studies on Omega-3s (specifically the marine-derived forms, EPA and DHA, often found in fish oil) have used varying doses, but offer a clearer picture for autoimmune patients:

Condition	Goal	Typical Research Dosages (Combined EPA + DHA)	Key Findings
General Health	Daily Maintenance	250 mg – 500 mg per day	Recommended minimum by many health organizations for healthy adults.
Rheumatoid Arthritis (RA)	Pain/Stiffness Reduction	1,000 mg – 3,000 mg per day	Higher doses (2.7g daily) have been shown to significantly reduce joint pain, stiffness, and potentially lower the need for NSAIDs.
Systemic Lupus Erythematosus (SLE/Lupus)	Reduce Disease Activity	3,000 mg – 6,000 mg (3 to 6 grams) per day	Trials have shown a reduction in disease activity (measured by SLAM-R scores) and anti-inflammatory benefits at this range.
Safety Threshold	Maximum Safe Intake	Up to 5,000 mg (5 g) per day	The FDA generally considers up to 5 grams of combined EPA and DHA per day safe for adults.

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Note: Always read the supplement label! A 1,000 mg fish oil capsule may only contain 300 mg of combined EPA and DHA. Look for the actual amount of EPA and DHA per serving.

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2. Discuss It With Your Doctor

If you are considering increasing your Omega-3 intake or trying a high-dose supplement, always discuss it with your rheumatologist or primary care doctor first.

• Interactions: They can ensure the supplement won't interfere with your current medications (especially blood thinners) and help you determine the safest and most effective dose for your specific condition and overall health goals.

3. Stay Informed

This study opens the door for new clinical trials and research focused on utilizing omega-3s as a specific treatment strategy for RA and Lupus. The future of personalized autoimmune treatment looks bright!

How Diet Shapes Multiple Sclerosis: What Recent Research Reveals

 

Living with multiple sclerosis (MS) means navigating not only symptoms and treatments, but also lifestyle choices that can influence the course of the disease. One of the most powerful—and often overlooked—factors is diet. A recent review published in Nutrients (MDPI, 2024) highlights how the foods we eat can either fuel inflammation or help calm it, shaping the progression of MS.

Why Diet Matters in MS

MS is an autoimmune condition where the immune system attacks the protective covering of nerves. While genetics play a role, environmental factors—especially nutrition—can tip the balance between inflammation and healing. Researchers now see the gut–brain axis (the connection between gut health and the nervous system) as a key player in MS.

Fats: The Good, the Bad, and the Protective

• Saturated fats (found in fatty meats, butter, coconut cream/milk, processed foods) tend to worsen inflammation and are linked to more active MS.

• Monounsaturated fats (like olive oil and avocados) help reduce oxidative stress and support gut health.

• Omega-3 fatty acids (from fish, flaxseed, walnuts) are strongly anti-inflammatory and may lower MS risk and improve outcomes.

• Trans fats & ultra-processed foods disrupt gut bacteria and fuel inflammation.

 Carbohydrates: Quality Counts

• Refined sugars and white flour spike blood sugar and drive inflammation.

• Whole grains and complex carbs provide steady energy and support gut health.

• Fiber is especially important—it feeds beneficial gut bacteria that produce short-chain fatty acids (SCFAs), which strengthen the gut lining and calm the immune system.

Proteins: A Mixed Picture

• Red and processed meats may promote inflammation.

• Dairy and gluten show mixed evidence—some people report sensitivity, but research is not conclusive.

• Plant proteins (beans, lentils, soy) are generally more supportive of an anti-inflammatory diet.

 Fiber: A Star Player

Fiber-rich foods (vegetables, fruits, legumes, whole grains) consistently show protective effects in MS. By nourishing gut bacteria, fiber helps produce SCFAs that:

• Strengthen the gut barrier

• Reduce harmful immune activity

• Support regulatory T cells (which keep inflammation in check)

Gut Microbiota: The Hidden Link

People with MS often show gut dysbiosis—an imbalance in gut bacteria. Diet is one of the strongest ways to restore balance. Eating more fiber, omega-3s, and plant-based foods helps cultivate a healthier microbiome, which in turn reduces inflammation in the brain and spinal cord.

Practical Takeaways

If you’re living with MS, consider these dietary shifts:

• Favor: olive oil, fatty fish, nuts, seeds, whole grains, legumes, fruits, vegetables

• Limit: saturated fats (butter, fatty meats, coconut cream/milk), refined carbs, sugary foods, ultra-processed snacks

 Final Word

This research reinforces what many people with MS already sense: food matters. While diet isn’t a cure, it’s a powerful tool to support your body, reduce inflammation, and potentially slow disease progression. More clinical trials are needed, but the evidence so far points toward an anti-inflammatory, fiber-rich diet as a smart choice for living well with MS.

SOURCE: Read the full research

Other posts you may be interested in:

High levels of alexithymia in patients with multiple sclerosis

Early symptoms and the Specific Risk of Multiple Sclerosis

A promising path for future treatments to stop progressive MS

Manganese benefits for autoimmune disease

Natural Remedies for Inflammation: What Science Is Discovering

If you live with an autoimmune condition, you know how frustrating chronic inflammation can be. It’s your body trying to protect you—but sometimes it goes too far, causing pain, swelling, and long-term damage.

Doctors often prescribe medications like NSAIDs (think ibuprofen or diclofenac) to calm inflammation. But these drugs can come with side effects, especially if you take them often. That’s why scientists are exploring safer, plant-based options—and the results are promising.

What Did This Study Look At?

Researchers used computer simulations (called “in-silico” methods) to test natural compounds from traditional medicinal plants. They wanted to see if any of these plant chemicals could block COX-2, an enzyme that plays a big role in inflammation.

Plants That Showed Promise

They studied compounds from plants like:

• Licorice root (Glycyrrhiza glabra)

• Neem (Azadirachta indica)

• Black nightshade (Solanum nigrum)

• Coriander (Coriandrum sativum) …and several others.

Four natural compounds stood out:

• Solasonine

• Solamargine

• Rutin

• Glycyrrhizin

These had stronger anti-inflammatory potential than diclofenac, a common NSAID.

Why It Matters for You

• Less risk to the heart: Some of these natural compounds may be gentler on your heart than traditional meds.

• Better body absorption: Especially rutin, which showed good results for how it moves through and works in the body.

• Stable and strong: The compounds stayed stable when bound to the COX-2 enzyme, which is a good sign for effectiveness.

What’s Next?

This was a computer-based study, so it’s not ready for the pharmacy shelf yet. Scientists still need to test these compounds in the lab and in people. But it’s a hopeful step toward safer, natural options for managing inflammation.

ORIGINAL RESEARCH

FIND OUT MORE ABOUT RUTIN

WHAT FOODS AID THE IMMUNE SYSTEM

Rutin: Nature’s Anti-Inflammatory Ally — Q&A

What is rutin?

Rutin is a natural compound found in many fruits and vegetables—especially apples, citrus fruits, buckwheat, and tea. It’s part of a group called flavonoids, which are known for their antioxidant and anti-inflammatory properties.

How does rutin help with inflammation?

Rutin can block certain enzymes, like COX-2, that trigger inflammation in the body. This is the same enzyme targeted by common anti-inflammatory drugs like ibuprofen and diclofenac—but rutin may do it more gently, with fewer side effects.

Is rutin safe for people with autoimmune conditions?

Early research suggests rutin may be safer than some NSAIDs, especially for long-term use. It’s shown low risk of heart-related side effects and good absorption in the body. But always check with your doctor before adding new supplements.

Can I get rutin from food?

Yes! You can boost your rutin intake naturally by eating:

• Buckwheat (especially roasted groats or soba noodles)

• Apples (with the peel)

• Citrus fruits (especially the white pith)

• Green tea

Foods containing Rutin

Is rutin available as a supplement?

Definitely. Rutin is sold in capsule or powder form at many health stores. If you're considering it, look for products that are third-party tested for purity and dosage.

Are there any side effects?

Rutin is generally well tolerated, but in high doses, some people may experience:

• Mild digestive upset

• Headache

• Allergic reactions (rare)

Start low and monitor how your body responds.

What does the latest research say?

A recent study used computer simulations to test rutin’s ability to block COX-2. It showed strong binding power, better than some prescription drugs, and favorable safety predictions. It’s not a replacement for medication yet, but it’s a promising natural option.

Is rutin worth trying for my autoimmune symptoms, and what's next?

Rutin holds real promise as an adjunct for taming inflammation and oxidative stress in conditions like RA and lupus, backed by lab/animal data showing joint protection and reduced cytokines which can mean fewer flare-ups, less pain, and slower disease progression. However, clinical evidence is emerging but not definitive—think of it as a supportive player, not a star.

9 Rutin-Rich Foods to Add to Your Diet

1. Buckwheat (especially whole groats and soba noodles) → One of the best sources! Despite its name, buckwheat is gluten-free and great for porridge or pancakes or as noodles.

2. Apples (especially with the peel) → The skin contains most of the rutin, so skip the peeling when you can.

3. Citrus fruits (like oranges, lemons, and grapefruits) → The white spongy part (called the pith) between the peel and the fruit is loaded with rutin.

4. Elderberries → Often used in syrups and immune-boosting remedies, they pack a rutin punch.

5. Figs → Fresh or dried, figs are a sweet way to get more rutin.

6. Green tea → A soothing drink that delivers antioxidants including rutin.

7. Asparagus → A spring veggie that’s not only tasty but also rutin-rich.

8. Unripe bananas → Less sweet, but higher in certain flavonoids like rutin.

9. Red onions → Especially when eaten raw, they offer a good dose of rutin.

These foods are easy to incorporate into meals and snacks, and they support your body’s natural defenses against inflammation.

Always Talk to Your Doctor if taking new supplements

Even though rutin is natural, it can still interact with medications. If you're managing an autoimmune condition or taking prescription drugs, check with your healthcare provider before adding rutin supplements.

Rutin and Drug Interactions: What You Should Know

1. Blood Thinners (e.g., Warfarin)

• Interaction risk: Moderate

• Why it matters: Rutin may affect blood clotting. If you're on anticoagulants like warfarin, combining them with rutin could increase bleeding risk.

2. Diabetes Medications

• Interaction risk: Moderate

• Why it matters: Rutin might lower blood sugar. If you're taking insulin or oral diabetes drugs, this combo could cause blood sugar to drop too low.

3. Before Surgery

• Interaction risk: Caution advised

• Why it matters: Rutin may interfere with blood sugar control during and after surgery. It’s recommended to stop taking it at least two weeks before any scheduled procedure.

General Safety Notes

• Rutin is usually well tolerated when taken in moderate doses (up to 600 mg daily for 12 weeks).

• Common side effects: mild headache or stomach upset.

• There’s not enough data on its safety during pregnancy or breastfeeding, so stick to food sources unless advised otherwise.

You might also like to find out:

• How Chinese Medicine is changing Autoimmune Skin Care

• Why Platelets matter in Autoimmune Disease

• Natural Remedies for Inflammation

Kaempferol: A Natural Ally for Your Immune System

Living with an autoimmune condition can feel like your body is fighting itself. But what if a natural compound found in everyday foods could help calm that storm? Meet Kaempferol—a plant-based flavonoid with powerful immune-balancing effects.

What Is Kaempferol?

Kaempferol (KMF) is a yellow pigment found in many fruits and vegetables—like apples, strawberries, beans, carrots, and even ginkgo leaves. It’s part of a group called flavonoids, which are known for their antioxidant and anti-inflammatory powers.

Scientists have discovered that KMF doesn’t just protect cells—it also helps regulate the immune system in smart, flexible ways.

How Kaempferol Supports the Immune System

KMF works like a gentle conductor, helping different immune cells stay in balance. Here’s how:

• T Cells (the decision-makers) KMF helps calm overactive T cells, which are often involved in autoimmune flare-ups. It also encourages a healthier mix of T cell types—reducing inflammation and promoting tolerance.

• Natural Killer Cells (the body’s defenders) KMF boosts their ability to fight cancer and infections. It even improves gut health, which helps these cells work better.

• Dendritic Cells (the messengers) Depending on the situation, KMF can either activate or calm these cells—helping your body respond appropriately to threats without overreacting.

• Neutrophils & Eosinophils (the first responders) KMF reduces their overactivity, which can help with allergic reactions and chronic inflammation.

• Mast Cells (involved in allergies) KMF blocks the release of histamine and other chemicals that trigger allergic symptoms.

• Macrophages (the clean-up crew) KMF encourages a shift from “angry” macrophages to “healing” ones—especially helpful in chronic illness and tissue repair.

Why It Matters for Autoimmune Conditions

Autoimmune diseases often involve a confused or overactive immune system. KMF helps restore balance without shutting the system down completely. It’s like turning down the volume instead of cutting the power.

Researchers believe KMF could be useful in conditions like:

• Rheumatoid arthritis

• Psoriasis

• Allergic asthma

• Inflammatory bowel disease

• Even cancer-related immune dysfunction

How to Get Kaempferol

You can find KMF in:

• Apples 🍏

• Strawberries 🍓

• Beans 🫘

• Carrots 🥕

• Broccoli 🥦

• Ginkgo leaves 🌿

• Green tea 🍵

While food sources are gentle and safe, supplements may offer higher doses—but always check with a healthcare provider first, especially if you’re on medication or managing multiple conditions.

Final Thoughts

Kaempferol isn’t a magic cure, but it’s a promising tool in the autoimmune toolkit. It supports your body’s natural wisdom—helping your immune system respond with more clarity and less chaos.

If you’re exploring gentle, plant-based ways to support your health, Kaempferol might be worth a closer look.

You can read the full scientific review .

Manganese benefits for autoimmune disease

Manganese is a mineral that is considered an essential nutrient because the body requires it to function properly.

Manganese doesn’t get a lot of spotlight, but it actually plays some low-key important roles—especially when it comes to autoimmune health. Here’s how it can help: 

It is a strong antioxidant that helps to reduce inflammation in the body. It also aids metabolism, helps regulate blood sugar, helps heal bones and connective tissues, and can help reduce premenstrual cramps. 

Low dietary manganese intake or low levels of manganese in blood or tissue have been associated with Osteoporosis and Diabetes mellitus.

1. Powerful Antioxidant Support

• Manganese is essential for the enzyme MnSOD (manganese superoxide dismutase)—a major antioxidant defender in your mitochondria.

• This helps neutralize free radicals and reduce oxidative stress, which is a big driver of autoimmune flares.

2. Anti-Inflammatory Effects

• By supporting antioxidant activity, manganese helps calm chronic inflammation, which is at the core of many autoimmune conditions like RA, lupus, and MS.

3. Supports Joint Health

• Manganese helps build collagen and is involved in the formation of connective tissue and cartilage.

• This can be particularly helpful in autoimmune conditions that affect joints, like rheumatoid arthritis.

4. Aids in Enzyme Function + Nutrient Absorption

• It’s a cofactor for several enzymes involved in:

  • Carb and fat metabolism

  • Wound healing

  • Bone formation

• Helps the body process other important nutrients like vitamin B1, vitamin E, and magnesium—which are all crucial for immune regulation.

5. May Support Brain + Nerve Function

• Manganese is involved in neurotransmitter production and neural protection, which could be relevant for autoimmune conditions affecting the nervous system (like MS or autoimmune encephalitis).

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⚠️ A Few Notes:

• Too much manganese can be toxic—especially in supplement form. Stick with the recommended daily intake unless advised otherwise by a doctor.

• Food sources are usually safest: pumpkin seeds, oats, leafy greens, such as spinach, whole grains like brown rice and wheat germ, pineapple, nuts such as pecans, peanuts and almonds and tofu. 

• The good news is that we get adequate dietary manganese from eating these foods and rarely need to supplement our diet. If you’re considering a supplement, talk to your doctor first as excessive levels of manganese are toxic and supplements should be approached with care.

TOFU RECIPE. 

Tofu is made from soybeans and is soft and bland and can easily be incorporated in stir-fries as a great source of easy to chew protein. It easily absorbs other flavors so works well with asian sauces such as soya, oyster, or chili sauce. but if you are like me and can no longer tolerate these spicy sauces due to burning mouth syndrome you may like the following idea. 

Use firm or extra firm tofu and drain excess water off the tofu.

Slice the tofu into 1-inch thick pieces and place in a dish to use in the oven.

Mix all the sauce ingredients together and pour over tofu and bake for 20 minutes: 

• Peanut butter
• Golden syrup or coconut sugar or other sugar
• Sesame oil
• Salt or soya sauce
• a splash of lime juice

Enjoy with rice and vegetables.

I track my food, exercise and other health metrics with cronometer. It encourages me to focus on nutrition as a whole rather than counting calories and even tracks foods like miso and soy butter.

You may also like these articles:

• Antioxidant Therapies: A New Boost in Rheumatoid Arthritis Treatment
• Turmeric's benefits
• Vitamin D and marine omega 3 and autoimmune disease Research 
• Pomegranate extract may reduce arthritis symptoms

What can you eat on the elimination diet?

 Many people ask me what I eat on a daily basis when living with food reactions? So today I am answering that question in the hope that it can help many others understand how to simplify this process and find out what they can eat. 

Diet Can Slow Onset of Autoimmune Disease

This study finds a common amino acid can that can dampen the immune response.

SUMMARY 

• Significantly reducing dietary levels of the amino acid methionine could slow onset and progression of inflammatory and autoimmune disorders 
• The research was published in the journal Cell Metabolism. 
• Researchers found that mice eating less methionine had a slower onset and progression of disease in the diets of mouse models of multiple sclerosis.

“These findings provide further basis for dietary interventions as future treatments for these disorders.” said Russell Jones, Ph.D., the study’s senior author and program leader of Van Andel Institute’s Metabolic and Nutritional Programming group. 

 MORE DETAIL

•  Methionine restriction limits the expansion of inflammatory Th17 cells.
• Many cell types in the body produce methionine, but the T cells responsible for responding to threats like pathogens do not. 
• The methionine that fuels these T cells, must be eaten.
• Methionine is found in most foods, but animal products such as meat and eggs contain particularly high levels.
• Methionine is critical for a healthy immune system. 
• These results suggest, for people predisposed to inflammatory and autoimmune disorders, reducing methionine intake can actually dampen the immune cells that cause disease.
• During an immune response, T cells flood the affected area to help the body fend off pathogens. 
• Methionine fuels this process by helping “reprogram” T cells to respond to the threat by more quickly replicating and differentiating into specialized subtypes. 
• Some of these reprogrammed T cells cause inflammation, which is a normal part of an immune response but can cause damage if it lingers, such as the nerve damage that occurs in multiple sclerosis.
• Researchers found that significantly reducing methionine in the diets of mouse models of multiple sclerosis altered the reprogramming of T cells, limiting their ability to cause inflammation in the brain and spinal cord. The result was a delay in the disease’s onset and slowed progression.

“By restricting methionine in the diet, you’re essentially removing the fuel for this over-active inflammatory response without compromising the rest of the immune system,” Russell Jones said.

He cautions that the findings must be verified in humans before dietary guidelines can be developed. 

The team also plans to investigate whether new medications can be designed that target methionine metabolism.

Amounts listed above are estimates of methionine content.
(SOURCE: USDA Nutrient Database Release 28)

MORE DETAILED METHIONINE FOOD LIST

SOURCE:
Methionine Metabolism Shapes T Helper Cell Responses through Regulation of Epigenetic Reprogramming

FURTHER READING:

The low-methionine content of vegan diets may make methionine restriction feasible as a life extension strategy

19 benefits of eating watermelon

What are the benefits of eating watermelon? Get the fast facts here and a recipe too.

I love watermelon... do you? So I was particularly interested to discover some benefits and share them here for you.

1. helps you hydrate as it's 90% water. 
2. contains the anti-inflammatory antioxidants lycopene and vitamin C
3. helps protect against oxidative damage in the eye.
4. lowers blood pressure.
5. amino acids in watermelon may reduce muscle soreness.
6. protects against diabetes.
7. helps with a quicker recovery time after strenuous exercise.
8. helps reduce cholesterol levels.
9. is good for your skin.
10. is good for your hair.
11. can improve digestion.
12. promotes healthy bowel movements.
13. may help reduce cancer risk.
14. protects nerve function.
15. helps with weight loss as only 46 calories per cup (154 grams).
16. helps to neutralize the acidic western diet.
17. reduces risk of heat exhaustion.
18. reduces the development of periodontal disease.
19. helps support the kidneys.

Interesting way to serve melon.

My favorite watermelon dish for guests and summer barbques is 

Marinated bocconcini on watermelon from SAQ

225 g (1/2 lb.) fresh bocconcini cheese, cut into small quarters
125 ml (1/2 cup) olive oil
80 ml (1/3 cup) fresh basil, chopped
10 ml (2 tsp.) fresh mint, chopped
Freshly ground black pepper to taste
1 watermelon quarter
A few leaves of lettuce of your choice

1. Mix the cheese, olive oil, herbs, and pepper in a bowl.
2. Set aside for 15 minutes.
3. Cut the melon into strips.
4. Lay out a bit of lettuce on four plates.
5. Add the melon strips and garnish with cheese quarters.
6. Use the marinade as a dressing and serve immediately.

You might also like to find out:

• How Chinese Medicine is changing Autoimmune Skin Care

• Why Platelets matter in Autoimmune Disease

• Natural Remedies for Inflammation

LINKED UP AT July 2020 Link up party for people with Chronic Illnesses

Healthy diet behaviours are associated with less asthma symptoms and greater asthma control

This research shows that a healthy diet may have a role in preventing the onset of asthma as well as controlling asthma in adults. Here you can see a summary of the reasearch and also my takeaways from the study if you scroll down.

 

• European Respiratory Journal

Associations between asthma and the nutritional quality of diet remain poorly understood. So they did a study 'Associations between dietary scores with asthma symptoms and asthma control in adults' which was printed in the European Respiratory Journal. 

There were 34, 766 participants from the NutriNet-Santé cohort who answered a detailed respiratory questionnaire.

They investigated the connections between overall quality of diet and the asthma symptom score and asthma control. They used three dietary scores:  

• the Alternate Healthy Eating Index 2010 (AHEI-2010) 
• the literature-based adherence score to Mediterranean diet (MEDI-LITE) 
• the modified Programme National Nutrition Santé Guideline Score (mPNNS-GS)

Quality of diet was assessed based on three randomly collected 24-hour dietary records and each participant’s adherence to three dietary scores. They considered diets with high fruit, vegetable and whole grain cereal intake as the healthiest, while diets high in meat, salt and sugar were the least healthy.

The researchers adjusted their analysis to consider other factors known to be linked with asthma, such as smoking and exercise.

The data showed that, overall, men who ate a healthier diet had a 30% lower chance of experiencing asthma symptoms. In women with healthier diets, the chance of experiencing symptoms was 20% lower.

The researchers say that the results suggest a healthy diet may have a role in preventing the onset of asthma as well as controlling asthma in adults.

“A healthy diet, as assessed by the dietary scores we used, is mostly made up of a high intake of fruit, vegetables and fibre. These have antioxidant and anti-inflammatory properties and are elements in a healthy diet that potentially lower symptoms. In contrast, the least healthy diets include high consumption of meat, salt and sugar, and these are elements with pro-inflammatory capacities that may potentially worsen symptoms of asthma.”

STUDY DETAILS: 

Associations between dietary scores with asthma symptoms and asthma control in adults Roland M. Andrianasolo, Emmanuelle Kesse-Guyot, Moufidath Adjibade, Serge Hercberg, Pilar Galan, Raphaëlle Varraso. European Respiratory Journal  2018 52:  1702572;  DOI:  10.1183/13993003.02572-2017

MY TAKEAWAYS FROM THIS RESEARCH:

The researchers discuss a healthy diet as one which is "mostly made up of a high intake of fruit, vegetables and fibre" and does not include a "high consumption of meat, salt and sugar." This would exclude many diets such as the Atkins diet and the Keto or Paleo diet and others that severely limit carbs. It would include, as healthy, a macrobiotic diet, the CSIRO diet, a plant based diet and my personal favourite the Mediterranean diet which has been proven to improve cardiovascular health. You can find out more about this diet at Mediterranean diet simplified.