A few years ago, I wrote about how changing my diet and exercise habits completely shifted my lifestyle while living with spondyloarthritis. Since then, I’ve received many requests for updates on whether I’ve kept up with my nutrition and movement plan. I realized it was time to share where I am today and how this journey has evolved. Here’s how I started and gradually refined my approach over the years.
Before changing my approach to nutrition, I ate a typical Western diet, high in processed foods and sugar. In late 2018, my husband started a low-carb, high-fat ketogenic diet, and after seeing his results, I decided to try it too, with my doctor’s support. I used the ketogenic approach as a starting point and adapted it for myself, keeping it simple so I could stick with it.
Looking back, the first big step that made a noticeable difference was eliminating sugar. Sugar was the number one thing affecting my pain when I first started, so I cut soda, sweet tea, and added sugars in foods. I’ve learned just how much sugar is hidden in everyday foods, like spaghetti sauce or canned tomato soup. Reading labels carefully is essential. Flavored yogurts are another source of hidden sugar, so I stick with plain Greek yogurt and add fresh fruit instead. If you can avoid sugar for a month, it’s a good starting point; it helps retrain your body so cravings fade over time.
It is hard to believe that I started my diet and lifestyle change over six years ago. Starting the diet was challenging at first since it was a big change from how I normally ate. I approached it partly as an experiment to see if it would help my AS symptoms. There was some research about diet and AS, but it was limited, and at the time, I was in a fairly good place on biologics. I figured if the diet didn’t work, I could always go back on them. It is nice to see that there is now a lot more research that has been done about the anti-inflammatory diets and the microbiome. This just confirms the positive effects I have experienced.
Luckily, I’m now in a really good spot, both mentally and physically, and I haven’t had to restart biologics. I take ibuprofen as needed. I’ve learned to be mindful of lifting, twisting, and heavy movements, even at home. Knowing my limits and asking for help when necessary has been key. I do experience fatigue at times, but unlike when I started the diet changes, I’m now working a full-time job, Monday through Friday, commuting to and from the office. Being more active and continuing with the diet has allowed me to expand the foods I eat beyond the original list, and I’m doing really well.
My diet has evolved over time. I would say it’s closer to a Mediterranean diet. I’ve made some small additions to my diet, like plain Greek yogurt and cottage cheese. I experimented and didn’t notice any negative effects, though I know dairy can affect some people differently. Red meat can be inflammatory for some, but for me, it doesn’t cause problems. I’ve also added Brussels sprouts and still eat fresh tomatoes, though I avoid canned ones. Every-one is different, so it’s important to find what works for you. I needed a diet that I could sustain long-term, and while some people thrive on carnivore or vegetarian plans, those wouldn’t work for me. My approach is sustainable and keeps me feeling healthy. It takes willpower, but there are alternatives to beat cravings. If my family is having ice cream, I’ll have berries with fresh whipped cream instead. For holiday meals, I substitute mashed potatoes with mashed cauliflower, which my family actually prefers. Going out to eat requires caution; I usually stick to grilled chicken, steak, or salmon with vegetables and avoid sauces with unknown ingredients. I avoid all pasta, so I often have tomato meat sauce over steamed cauliflower as an alternative. I use low-carb tortillas for wraps and pizza. Over the years, I’ve expanded the diet slightly, but I still maintain a very low-carb approach (see food list on next page). I have noticed the longer I have been on this diet, the better I feel.
Movement remains another essential part of my routine. I originally developed a mix of walking, kayaking, and mindfulness practices. Lately, I haven’t been as consistent because of my busy lifestyle, but I stay active by walking around the campus where I work, using a standing desk, and taking the stairs versus the elevator. My goal is 10,000 steps per day. I still kayak and paddle-board occasionally and continue yoga, even if not as frequently as before I returned to working full time. I also enjoy traveling.
I recently went on a trip to Europe which required a lot of walking, and I managed to stick with my diet. One of my current personal goals is to hike a challenging mountain in North Carolina. I’ve done many hikes before, but this one requires more training and preparation. I’ve learned the importance of setting high-reaching goals while breaking them down into smaller, achievable steps.
I want to be clear: eliminating certain foods and following my approach doesn’t replace medications or make AS symptoms disappear for everyone. I’ve seen my own flares become infrequent and short-lived, and my diet, movement, and mindfulness practices all help. At the same time, everyone’s journey is different. I share my story to encourage people to do their own research and find out what works for them. My hope is to show that it’s possible to find a sustainable lifestyle that improves health, reduces flares, and gives a sense of control over your condition.
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