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 .

Practical Steps for Managing an Autoimmune Disease

Living with any autoimmune disease, such as lupus, rheumatoid arthritis, type 1 diabetes or Sjogren's Disease, requires proactive management to maintain your health and quality of life. Below are general steps to help you navigate your condition effectively:

1. Stay Informed About Your Condition and Research
   Keep yourself updated on your autoimmune disease and emerging treatments, such as regulatory T cell (Treg) therapies, through reputable sources. Join patient advocacy groups like the Lupus Foundation of America, National Multiple Sclerosis Society, or Crohn’s & Colitis Foundation for reliable information and support. Discuss potential clinical trials or new therapies with your healthcare provider to explore future treatment options.

2. Communicate Regularly with Your Healthcare Team
   Schedule regular check-ins with your doctor (e.g., rheumatologist, endocrinologist, or other specialists) to monitor your condition and discuss new symptoms, treatment adjustments, or emerging research like Treg-based therapies. Ask specific questions about how new findings might apply to your disease and whether they could impact your treatment plan in the future.

3. Adhere to Your Prescribed Treatment Plan
   Follow your doctor’s recommendations for medications, such as immunosuppressants, anti-inflammatories, or biologics, to manage symptoms and prevent flares. Report any side effects promptly and don’t skip doses, as consistency is key to controlling disease activity.

4. Adopt an Anti-Inflammatory Lifestyle
   If appropriate for your condition, consider an anti-inflammatory diet (e.g., Mediterranean-style, rich in vegetables, fruits, whole grains, and healthy fats like olive oil or fish). Consult a dietitian to ensure it suits your needs, as dietary triggers vary (e.g., gluten for celiac disease). Incorporate low-impact exercise like walking or yoga to support joint health and reduce stress, but avoid overexertion, which can trigger flares.

5. Manage Stress and Mental Health
   Chronic illness can impact mental health, increasing risks of anxiety or depression. Practice stress-reduction techniques like mindfulness, meditation, or gentle stretching. Consider connecting with a therapist or support group to share experiences and coping strategies with others who understand your challenges.

6. Monitor Symptoms and Track Triggers
   Keep a journal to track symptoms, flares, and potential triggers (e.g., stress, foods, or weather changes). Share this with your doctor to identify patterns and adjust your management plan. Being proactive about recognizing early warning signs can help prevent severe flares.

7. Build a Support Network
   Surround yourself with supportive family, friends, or community groups who understand your condition. Online or in-person support groups for your specific autoimmune disease can provide emotional support and practical tips for daily living.

By following these steps, you can take control of your health, stay informed about advancements like Treg-based therapies, and work closely with your healthcare team to manage your autoimmune disease effectively. Always consult your doctor before making changes to your treatment or lifestyle.

Specific help for:

Living with Rheumatoid Arthritis

ACR Guidelines for living with Rheumatoid Arthritis 

Sjogren's info has hundreds of articles for managing and understanding Sjogren's Disease.

Living with the Fatigue of Autoimmune Disease - 10 tips

Nourishing from the Inside: Food Sources of Vitamin D

While sunshine is the most well-known source of vitamin D, many people with autoimmune disease — especially those with fatigue, or sun sensitivity—may struggle to get enough through sunlight alone. Thankfully, certain foods can help bridge the gap.

Here are some naturally rich and fortified sources of vitamin D:

Food	Type of Vitamin D	Approximate Amount per Serving
Salmon (wild-caught, cooked)	D3	600–1000 IU per 100g
Sardines (canned in oil)	D3	270 IU per 100g
Cod liver oil	D3	~450 IU per teaspoon
Egg yolks	D3	~40 IU per yolk
Mushrooms (UV-exposed)	D2	400–500 IU per 100g
Fortified plant milks (almond, oat, soy)	D2 or D3	100–150 IU per cup
Fortified cereals	D2 or D3	40–100 IU per serving

Tips for absorption:

• Vitamin D is fat-soluble, so pair it with healthy fats (like avocado, olive oil, or nuts) to boost uptake.

• If you’re vegetarian or vegan, UV-exposed mushrooms and fortified plant-based products are especially helpful.

Note for Australians: Even in sunny places like Sydney, vitamin D deficiency is common—especially in winter, or for those with autoimmune conditions. Food sources can offer gentle, consistent support alongside supplementation.

10 Tips for Living with Autoimmune Disease Fatigue

Living with autoimmune disease fatigue is tough, but I’ve found ways to manage my energy and improve my day-to-day life. Here are 10 tips that work for me, with some notes on how I put them into practice and why they help. Number 2 and 3 have been so helpful in reducing the extreme fatigue I use to have constantly. 

1. Prioritize Restful Sleep
   This is somethin that we hear is so important  - aim for 7-9 hours of quality sleep every night. I know I feel better when I get these 8 hour nights but they rarely happen for me. I am struggling with sleep apnea, a new CPAP machine, and strange night time sensations. I am doing all the suggested things - I stick to a consistent bedtime routine, dim lights, no screens an hour before bed, and a cozy bedroom setup with soft bedding. At least I am trying. I'll write more about my sleep issues another time. 

2. Pace Myself
   I use the "spoon theory" to budget my energy. I break tasks into small chunks, like doing laundry in stages over a few days. This keeps me from crashing and lets me accomplish what’s most important without feeling overwhelmed. Pacing has been one of the most difficult things to learn but so beneficial. 

3. Incorporate Gentle Movement
   I do short yoga sessions or a 10-minute walk when I’m up for it. I start with just a few stretches on rough days, and it boosts my mood and energy without wiping me out. It’s like a gentle nudge to my system.

4. Optimize Nutrition
   I focus on anti-inflammatory foods—lots of veggies, salmon, and nuts—and avoid sugar and processed junk. Meal prepping simple dishes like quinoa bowls saves energy, and I notice less brain fog when I eat this way.

5. Stay Hydrated
   I se to keep a water bottle with me and sip 8-10 cups a day. Now that I am retired I keep a bottle in my car and have a glass of water every time I walk into the kitchen and when taking tablets twice a day and that results in around 8 glasses a day. Staying hydrated keeps my headaches at bay and helps my body function better, especially when fatigue feels like it’s dragging me down.

6. Manage Stress
   Stress makes my fatigue worse, so I carve out time for myself and this includes mindfulness. I do five minutes of deep breathing or a quick meditation daily. It calms my nerves and helps me feel like I have more control over my energy. I also have created a small comfy seating area just for me on my patio where I can quietly sit and watch the clouds and the birds and read a book. 

7. Use Energy-Saving Tools
   I rely on tools like a lightweight vacuum or pre-chopped veggies to make tasks easier. These save my energy for things I enjoy, like spending time with friends, instead of wasting it on chores.

8. Schedule Rest Breaks
   I plan a quiet time every afternoon. I set my phone alarm in case I fall asleep. These breaks are essential to get through the rest of the my day without feeling like I’m running on empty. They are part of my pacing strategy.

9. Communicate Needs
   I’m honest with my loved ones about my limits. I’ll say, “I need to sit this one out,” or ask for help with heavy tasks. It reduces stress and helps me focus on what I can handle. It's taken a long while to be able to do this, but it helps me and no one else understands me better than me!

10. Work with Healthcare Providers
    I check in with my doctors regularly to tweak my treatment plan. We’ve explored supplements like vitamin D, which helped my energy a bit. Having a supportive medical team keeps me on track and hopeful.

These are my go-to strategies, but everyone’s different. I always check with my doctor before making big changes to make sure they fit my specific conditions.

Can Berberine Help Manage Autoimmune Diseases and Allergies?

Berberine as a Natural Immunomodulator of B Lymphocytes

Berberine is a natural compound found in certain plants, known for its anti-inflammatory, antioxidant, antimicrobial, and anti-cancer effects. This review explores how berberine affects B cells, which are immune cells responsible for producing antibodies to fight infections but can also contribute to diseases like allergies, autoimmune disorders, and certain cancers.

Key Points in Simple Terms:

- What Are B Cells? B cells are part of your immune system. They make antibodies to protect you from infections, but when they go haywire, they can cause problems like allergies (producing IgE antibodies) or autoimmune diseases (producing harmful IgG/IgA antibodies).

- How Does Berberine Help?

  - Reducing Harmful B Cell Activity: Berberine can calm down overactive B cells in conditions like allergies or autoimmune diseases. It reduces the number of B cells that produce harmful antibodies by affecting key signaling pathways (like NF-κB, MAPK, JAK/STAT, and PI3K) and proteins that control B cell behavior (like STAT6, GATA3, and Blimp-1).

  - Boosting Helpful B Cells: In infections, berberine can actually help B cells produce protective antibodies (IgM, IgA, IgG) to fight off germs.

  - Fighting B Cell Cancers: Berberine shows promise in treating B cell-related cancers (like lymphoma) by causing DNA damage, stopping cancer cell growth, and triggering cancer cell death. It affects pathways like c-Myc/CD47, ROS/JNK, and proteins like CDK4, CDK6, and Bcl-2.

  - Mixed Effects with Other Treatments: Berberine’s interaction with standard cancer treatments (like rituximab) can be tricky, sometimes helping and sometimes interfering, so more research is needed.

Why Does This Matter?

Berberine could be a natural way to balance the immune system, especially for conditions involving problematic B cells. It might help reduce symptoms in autoimmune diseases, allergies, or even some cancers, but its effects need to be carefully studied, especially when combined with other treatments.

In Summary:

The berberine review suggests that this natural compound could be a promising tool for managing immune-related disorders by targeting B cells, but more research is needed to fully understand its potential and limitations.

Berberine is a natural compound found in certain plants and is available as a dietary supplement. Based on the information from the provided review and web sources, here’s how you can obtain berberine in simple terms:

1. Purchasing Berberine Supplements

• Where to Buy:
  • Online Retailers: Berberine supplements are widely available on websites like:
    • Amazon (e.g., Luma Nutrition Berberine Supplement, 1200 mg per serving, 60 capsules)
    • Walmart (e.g., Ultra Berberine 500 mg, Health Thru Nutrition Berberine HCl 500 mg).
    • Target (offers various herbal supplements, including berberine).
    • Health Food Stores and Pharmacies: Many local health food stores, pharmacies, or supplement retailers carry berberine supplements. 
• Forms Available:
  • Capsules/Tablets: Most common, typically ranging from 500 mg to 1200 mg per serving (e.g., 1–3 capsules daily).
  • Powder: Available for those who prefer mixing into water, juice, or smoothies.
  • Gummies or Other Forms: Less common but available from some brands.
• What to Look For:
  • Choose high-quality, third-party tested products to ensure purity and potency (e.g., non-GMO, gluten-free, vegan options like Luma Nutrition or Double Wood)
  • Check for enhanced absorption formulations (e.g., with MCT oil or phytosome technology) for better bioavailability, as berberine has low natural absorption.
  • Common dosages are 500–1500 mg daily, often taken before meals (e.g., 500 mg 2–3 times daily) according to MedlinePlus. 

2. Natural Sources (Plants Containing Berberine)

• Berberine is found in plants like:
  • Barberry (Berberis aristata, Indian Barberry)
  • Goldenseal
  • Oregon Grape
  • Goldthread
  • Phellodendron
  • Tree Turmeric
• These plants have been used in traditional Chinese and Ayurvedic medicine, but consuming them directly (e.g., as teas or extracts) may not provide consistent or high enough doses of berberine compared to supplements according to WebMD.
• You might find herbal teas or tinctures containing these plants in health food stores, but they are less common and less potent than supplements.

3. Important Considerations Before Getting Berberine

• Consult a Healthcare Professional: Always talk to a doctor before starting berberine, especially if you:
  • Are pregnant, breastfeeding, or under 18 (berberine may be unsafe in these cases).
  • Take medications, as berberine can interact with drugs like metformin, statins, blood thinners, or cyclosporine.
  • Have conditions like diabetes, liver issues, or heart disease, as berberine can affect blood sugar, blood pressure, or liver function.
• Side Effects: Berberine is generally safe but may cause mild side effects like digestive upset. Rarely, it may cause liver toxicity or heart rhythm issues at high doses.
• Dosage: Typical doses are 500–1500 mg daily, taken in divided doses before meals. Avoid taking with food for best absorption. (Ohio State Health).
• Quality and Safety: Since supplements are not strictly regulated by the FDA, choose reputable brands with third-party testing (e.g., NSF, Underwriters Laboratories).

4. Why You Might Want Berberine

• Based on the review, berberine can influence B cells, which are part of the immune system. It may:
  • Reduce harmful B cell activity in autoimmune diseases or allergies by lowering antibody production (e.g., IgE, IgG, IgA).
  • Support B cell activity during infections by boosting protective antibodies (IgM, IgA, IgG).
  • Show anti-cancer effects against B cell malignancies by inducing cell death and DNA damage.
• Other benefits include supporting blood sugar control, cholesterol levels, weight loss, and heart health, though evidence for weight loss is not conclusive.

Disclaimer: I am an Amazon affiliate and there is one product in this post - Berberine Supplements -  with a link to Amazon. If you do end up purchasing at Amazon I receive a small commission at no extra cost to you. Thank you.

Have you tried Berberine and has it helped your symptoms? I would love to hear about it in the comments. 

Nigella Sativa (Black Cumin) Health Benefits: A Natural Remedy for Inflammation, Infection, and Chronic Disease

Nigella sativa, also known as black cumin or black seed, is a plant from the Ranunculaceae family that has been used since ancient times for its healing properties. It has shown benefits in treating problems related to the stomach, lungs, heart, infections, and inflammation.

Black Cumin seeds and the plant it comes from.

This review focuses on the plant's health benefits, especially in Arab cultures where it’s called “the plant that cures any disease.” These effects come from natural chemicals in the seeds, such as thymoquinone, p-cymene, α-thujene, longifolene, β-pinene, α-pinene, and carvacrol. These substances give the seeds strong antioxidant and anti-inflammatory properties by reducing harmful molecules in the body (ROS).

The review also highlights how black seed might work well when combined with other medicines—like antibiotics or cancer drugs—by making them more effective or reducing the needed dose. Research suggests that black seed could be used alone or alongside other treatments.

Although early studies are promising, more in-depth research and clinical trials are needed to fully understand how it works, how best to use it, and its safety. For now, black seed can be used in small amounts in food and medicine, but only for short periods until more is known.

Nigella sativa (black seed) is widely known for its positive effects on health. In traditional medicine, its seeds have been used to treat a variety of conditions, including aches, diarrhea, back pain, rheumatism, high blood pressure, diabetes, migraines, digestive and respiratory issues, and even cancer. It also acts as a natural antibacterial, anti-inflammatory, and diuretic.

The most powerful compound in black seed is thymoquinone (TQ), along with other active ingredients like p-cymene, α-thujene, longifolene, β-pinene, α-pinene, and carvacrol. These are used in different forms—essential oils, powders, capsules, and extracts.

Researchers are increasingly interested in black seed because of its wide range of health benefits. Thymoquinone, in particular, helps reduce oxidative stress and harmful molecules (ROS), lowers inflammation, strengthens the immune system, and supports energy production and cell health. It may also help protect against serious conditions like cancer, neurological disorders, and diseases affecting the heart, liver, kidneys, lungs, digestion, and metabolism.

NS is acceptable to be used in food and drug manufacturing but in small amounts and to be administered for brief periods. Therefore, to be eligible for use in therapies, NS needs more detailed investigations to obtain clearer insights into the toxicological profile of NS and verify if it can be safely used in higher quantities and for longer times. To conclude, the findings reviewed in this paper offer an updated framework for future research in the field, encouraging further in-depth interdisciplinary studies that would help advance present NS-based therapeutic strategies to reach clinical settings. From Nigella sativa: A Comprehensive Review of Its Therapeutic Potential, Pharmacological Properties, and Clinical Applications. Published: 14 December 2024 in International Journal of Molecular Sciences.

Read the full, in-depth research. 

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

Vitamin A Is Crucial For Healthy Gut Bacteria and Immune System

The intestinal microbiota has more than 100 trillion gut bacteria, but far from being harmful, they play an essential role in keeping us healthy. 

A recent study seems to have found that Vitamin A is crucial in maintaining a healthy intestinal flora. According to the researchers, to regulate the immune system, gut bacteria refine the levels of a protein responsible for the conversion of vitamin A.

Many studies looked at the link between intestinal bacteria and immunity. The findings suggest that these interactions help control how our body responds to disease. 

The new research, published in Immunity, led by Shipra Vaishnava of Brown University in Providence, in the US, found that moderate levels of vitamin A in the intestine prevent the immune system from becoming overactive.

These findings on the role of vitamin A may have significant implications for devising new therapies for autoimmune conditions and other inflammatory diseases that affect the gut.

Vitamin A Is Crucial For Healthy Gut Bacteria and Immune System

Vaishnava and his colleagues noticed that the gut bacteria regulate the immune responses by adjusting a protein, the so-called Rdh7, which activates vitamin A in the gastrointestinal tract. Besides, the researchers uncovered that the bacteria reduce the expression of Rdh7 and also helps the liver to store a more considerable amount of vitamin A.

The scientists also revealed that other elements of the immune system, such as immunoglobulin A cells and T cells, remained the same after reducing Rdh7 in mice. That indicates that Rdh7 is key to the immune system’s response to bacteria.

“Many of these diseases are attributed to increased immune response or immune activation, but we have found a new way that bacteria in our gut can buffer the immune response,” Vaishnava said. “This research may be critical in determining therapies for autoimmune diseases, such as Crohn’s disease or other inflammatory bowel diseases, as well as vitamin A deficiency,” the expert added.

SOURCE

How to Get More Vitamin A in Your Diet

Vitamin A is essential for healthy eyes, skin, immune function, and even reproduction. There are two main types:

• Preformed vitamin A (retinol): Found in animal products.

• Provitamin A (beta-carotene): Found in colorful fruits and vegetables.

Animal-Based Sources of Vitamin A

These foods contain retinol, which your body absorbs easily:

• Beef liver: One of the richest sources — just 100g provides over 800% of your daily value.

• Cod liver oil: A tablespoon packs over 450% of your daily value.

• Eggs: Especially the yolks.

• Cheese and butter: Goat cheese, cheddar, and butter all contain moderate amounts.

• Fish: Salmon, trout, and mackerel offer vitamin A along with omega-3s.

Plant-Based Sources of Vitamin A

These foods contain beta-carotene, which your body converts into vitamin A:

• Sweet potatoes: A top plant source.

• Carrots: Classic and effective.

• Spinach and kale: Leafy greens are loaded with beta-carotene.

• Red, orange, and yellow fruits and veggies: Think mangoes, cantaloupe, bell peppers, and pumpkin.

Tips to Boost Absorption

• Cook your veggies: Light cooking helps release more beta-carotene.

• Add healthy fats: Vitamin A is fat-soluble, so pair veggies with olive oil, nuts, or avocado.

• Eat a variety: Mixing animal and plant sources ensures better coverage.

A Word of Caution

Too much vitamin A — especially from supplements or liver — can be toxic. Stick to food-based sources unless your doctor advises otherwise.

How to Get More Vitamin A in Your Diet from Dr Axe

You might also like to read:

• A Chinese Girl with NMOSD and Sjögren’s: case report
• SLE and the gut microbiome
• Can Berberine Help Manage Autoimmune Diseases and Allergies?

Impact of resistant starch diet intervention on autoimmunity

Research from Yale examined the link between diet and autoimmune diseases. The study found that a diet high in fiber, including resistant starch, reduced levels of bacteria, keeping the bacteria from moving outside of the gut and triggering autoimmune disease. Resistant starch promotes gut health by feeding the 'good bacteria' that live in our large bowel. These bacteria are called our microbiome. They can use resistant starch as food because it resists digestion in our small intestine, and moves on to the large bowel.

Could a change in diet be beneficial to people with autoimmune diseases such as lupus? A Yale-led team of researchers have revealed how a dietary intervention can help prevent the development of this autoimmune disease in susceptible mice. The study was published in Cell Host & Microbe.

For the study, led by Yale immunobiologist Martin Kriegel, the research team used mouse models of lupus. They first identified a single bacterium, Lactobacillus reuteri, in the gut of the mice that triggered an immune response leading to the disease. Specifically, in lupus-prone mice, L. reuteri stimulated immune cells known as dendritic cells, as well as immune system pathways that exacerbated disease development.

To investigate the potential impact of diet on this process, first author Daniel Zegarra-Ruiz fed the mice “resistant starch” — a diet that mimics a high-fiber diet in humans. The resistant starch is not absorbed in the small intestine but ferments in the large intestine, enriching good bacteria and causing the secretion of short-chain fatty acids. This, in turn, suppresses both the growth and movement of L. reuteri bacteria outside the gut that would otherwise lead to autoimmune disease.

While more research is needed to discern how the findings translate to humans, the study details an important link between diet, gut bacteria, and autoimmunity. “We dissected, molecularly, how diets can work on the gut microbiome,” said Kriegel. “We identified a pathway that is driving autoimmune disease and mitigated by the diet.”

 “It may have implications beyond lupus.” Kriegel noted.

The research uncovers an important link between diet, gut bacteria and autoimmunity, and can be helpful to future study. 

WHAT IS RESISTANT STARCH? FROM HEALTHLINE

• Type 1: Is found in grains, seeds and legumes and resists digestion because it’s bound within the fibrous cell walls.
• Type 2: Is found in some starchy foods, including raw potatoes and green (unripe) bananas.
• Type 3: Is formed when certain starchy foods, including potatoes and rice, are cooked and then cooled. The cooling turns some of the digestible starches into resistant starches via retrogradation.

Cookies with Oats, and Cashew Nuts both high in resistant starch

FOODS CONTAINING RESISTANT STARCH

Oats, cashew nuts, lentils, chick peas and kidney beans, peas and beans, cooked and cooled potato, sweet potato and yams, cold pasta salad, firm bananas, and wholegrain products.

THE BENEFITS OF RESISTANT STARCH

What are some of the overall benefits of resistant starch in our diets. Well, the key benefits are that we begin to make more short chain fatty acids in our body. When we have more of these, we are better able to:

• Feed good bacteria in our body
• Reduce inflammation throughout our body
• Heal our all-important intestinal tract