Previously I wrote about some of the links between heart disease and lupus and how diet can be used to reduced the risk of heart disease – you can read that article here.  Depression is also commonly experienced by lupus sufferers and I have written extensively about diet and depression in various articles including these.

 
In my research review I write extensively about the link between both depression and heart disease with inflammation. Lupus is an inflammatory condition so it doesn’t surprise me that conditions such as depression and heart disease show up in lupus sufferers.

 
In a recently published study (1) research scientists wanted to evaluate the association between depression and cardiovascular disease (heart disease and stroke) and systemic lupus erythematosus (SLE). The scientists concluded that “In SLE, depression is independently associated with vascular disease”. In fact they found that “psychological variable depression was associated with nearly 4-fold higher odds for vascular disease”. The study was only an association study and does not prove that SLE patients who suffer with depression are at an increased risk of heart disease and stroke – but the study is interesting and does provide further evidence for links between these inflammatory conditions.

 
Although nutritional studies in lupus sufferers are limited it would seem sensible to look at the diet of the lupus sufferer. Many studies (as linked above) have shown the benefit of diet for reducing the risk of heart disease and depression and many studies indicate the importance of diet in reducing symptoms of depression. If you decide to change your diet dramatically or begin to take nutritional supplements it is important to speak with your doctor first. An anti-inflammatory diet is one which is rich in vegetables, low-sugar fruits, oily fish or long chain omega 3 fatty acids from algae, nuts/seeds, pulses and unprocessed foods. It is a generally healthy diet that anyone can decide to undertake. Personally I have found taking charge of my diet very empowering as it is something solid that I can do to try and reduce my lupus symptoms and keep my body as healthy as possible.

 
There are many good recipe books available that can help provide ideas for those wishing to follow an anti-inflammatory diet. Two of these include:
*The Everything Anti-inflammation Diet Book by Karlyn Grimes ISBN 978-1-4405-1029-8
*The Inflammation Free Diet Plan by Monica Reinagel ISBN 978-0-07-148601-9

I also really like these recipe books:
*Ani’s Raw Food Kitchen by Ani Phyo ISBN 978-1-60094-000-2
*Vegetarian Cooking Without, recipes free from added gluten, sugar, yeast, dairy products, meat, fish and saturated fat by Barbara Cousins ISBN 978-0-7225-3897-5

(1)Greco CM et al. 2012. Association between depression and vascular disease in systemic lupus erythematosus. J Rheumatol. 39:262-268

Ani Richardson

* Love, Chocolate Good For The Heart Says Cardiologist: http://www.sciencedaily.com/releases/2012/02/120213153957.htm

* Fish Oil May Help Prevent Psychiatric Disorders http://www.medicalnewstoday.com/releases/241484.php

* Overeating Linked To Memory Loss http://www.medicalnewstoday.com/articles/241589.php

* Vitamin D deficiency High Among Trauma Patients http://www.sciencedaily.com/releases/2012/02/120207133748.htm

* Regular Use Of Vitamin And Mineral Supplements Could Reduce The Risk Of Colon Cancer http://www.sciencedaily.com/releases/2012/02/120203141509.htm

Posted by Ani Richardson

Valentine’s day is only a week away.  The thing I like about Valentine’s day is that it reminds me that I am continually learning to love myself along my journey with health.  Many lupus patients forget to treat themselves with the love and gentle attention that they need.  I am happy and excited to share the following blog post with you.  It has been written by the ‘self-love and prosperity coach’ Glenn Moore.  It was first published on my website www.nurturewithlove.com where you can purchase my hand-crafted ‘love-bags’

Self Love

Glenn Moore, www.mooredynamicprosperity.co.uk, is a self-love and prosperity coach. He is accredited as a Coach by the Institute of Leadership and Management, having been awarded a Distinction in his accreditation programme. He is a certified trainer of NLP and an Insight Leadership Graduate. Glenn is an intuitive and passionate coach and I am deeply grateful to him for writing the following piece about self-love:
There is tremendous value in self-love.

Love is the energy which fills our heart and soul, and much more! It’s the essence of all that is. Learning to love yourself is learning to connect with your true self.

Many of us think of the love we experience as being outside of ourselves, but it really comes from within. Ultimately, you are the source of your love. This is the love that you feel, that makes you happy. As Don Miguel Ruiz says:
“The whole world can love you, but that love will not make you happy.
What will make you happy is the love coming out of you.”

To love yourself, you must accept yourself, as you are, exactly as you are; warts and all, so to speak, the whole package. As Bruno Mars sings: “you are perfect, just the way you are…” Accept it. Believe it.

Accepting yourself as you are means accepting not only the you that is successful, popular, wealthy and happy but also the you that is afraid, angry, impatient, insecure, vulnerable and anything else you might not like about yourself. It means accepting yourself whatever others may say, or believe or do to you.

Self-love is total acceptance. It requires patience, tolerance, kindness and compassion. It requires trust, honesty, gratitude and forgiveness. It’s being kind to yourself, being grateful for who you are. It is to appreciate yourself. When you appreciate yourself, you increase your value and thereby your self-esteem. What is appreciated increases, like wealth or money.

When you love yourself, you are true to yourself. You are authentic. You put your needs first. Remember the oxygen-mask principle: you place your own oxygen mask on before helping others with theirs. This is not selfish. It’s self-centred. As Michael Brown says, “the most loving person in the world is the person who is self-centred.”
Self-love means releasing the need or urge to control or manage everything around you, as if you were in charge of the whole Universe.

You’re not!

It means monitoring your thoughts, your self-talk, eliminating all ‘self flagellation’, as I call it – that is beating yourself up mentally and emotionally, telling yourself that you ‘should’ be this or you ‘should’ be that, or you ‘should’ have done this or you ‘should’ have done that. Stop ‘shoulding’ on yourself. Next time you catch yourself, stop! How does that ‘should’ make you feel? If it doesn’t make you feel good, why say it??

Stop judging or criticising yourself. The Universe does not judge. It was Mother Theresa who said: “if you judge others, you can’t love them”. That goes for you too! So if you judge yourself, you can’t love yourself!

A wonderful thing that I have observed from my coaching clients is that when they stop judging themselves, they notice that others – their friends, family and colleagues – have stopped judging them too! Better yet, they stop thinking that others judge them. In other words, when you stop judging yourself, you won’t even think that others judge you!

The need for approval – which is really another form of self-judgment – is another barrier to break through, and you can break through it! Focus on who you are and what you want, not what others want from you. When you love yourself, you don’t need anyone’s approval. Your approval cup is full!

To set the ball rolling, decide that you are going to love yourself. That’s it. You just decide. You set the intention. This is because you create your reality with your intentions.

Next, focus on accepting yourself as you are right now. Monitor your thoughts. Change your thoughts about yourself, and also what you say about yourself to others. Change from judgmental to loving, and from critical to compassionate, and from negative to positive.

Think about love! To think about love is to see through the eyes of love, to be inspired and uplifted by love.
Talk about love! To speak of love is to share love by your words which encourages others to do so. Include the word love in every conversation you have – it doesn’t matter how. Just do it as Nike would say! The aim is to maintain your focus on love. Just by focussing on love, you bring it more and more into your consciousness, bringing yourself ever closer to the love you want for yourself.

Read about love! To read about love is to stay focussed and attentive to love. Whenever you come across the word love online, or in a book or magazine, read it out aloud, or highlight it, or underline it. Love, like the music August Rush refers to in the film of that name, is all around us. All you have to do is look! And listen! And feel it.

Listen to love songs. And ask yourself every morning: “how can I love myself more today?

Compliment others. Complimenting is another form of expressing love and appreciation. I won’t go into an explanation here but when you compliment others, you also compliment yourself. Trust me on this. Or, if you don’t believe it, try it anyway. Notice how good you feel when you compliment others!

Repeating affirmations can help. For example, affirm to yourself: “I love myself”, or “I love you!”. Give it energy when you say it. Say it like you really mean it!

If, at first, you do not feel entirely comfortable with the word ‘love’ in your affirmation, say “I like myself”. But still remember to keep love in your thoughts and conversations.

Affirmations do not work for everyone all of the time but one way to increase the odds is to say them out aloud in front of the mirror, looking yourself straight in the eye! Do this regularly and for at least 5 minutes.

We are all moving into a place of self-love, I believe, as part of our evolution, part of our growth and maturation. When you work and focus on your own self-love, you are not just helping yourself, you are helping everyone around you to raise their own vibration, their love frequency. What they see in you, they will see in themselves.

The value of self-love is infinite. Everyone has his or her own unique experience. You could feel a greater sense of lightness and joy, a greater connection with others, a genuine well-being. Your confidence can soar, as can your courage. Your body could really benefit. It thrives on the energy of love. Genuine feelings of love and appreciation give the body a positive message that boosts and sustains health. Some say that all healing starts with love. For me, self-love is the most empowering feel-good you can have.

Above all, when you love yourself, you inspire and empower others to love themselves. Love inspires more love. It could be the greatest gift you ever give to the world…

February 2012

Please contact Glen if you are interested in his coaching programmes:

www.mooredynamicprosperity.co.uk

www.youtube.com/user/GlennSM28

twitter@lovelifemoore

facebook.com/glennmoore28

Added by Ani Richardson

Mindfulness was something I first came across over ten years ago when I began to learn meditation. It has now become popular in the UK with courses and talks being given in various locations. Interestingly mindfulness is now being researched for health benefits to the body, mainly via stress reduction.  Since pain and stress are features of lupus I thought I would write about a recent study looking into mindfulness based stress reduction programs for chronic pain.

 
A recent study (1) has found that Mindfulness-based stress reduction (MBSR) programs may be as effective as multidisciplinary pain intervention (MPI) programmes for individuals with chronic pain. In this study Wong 2011 compared the clinical effectiveness of an 8-week Mindfulness-Based Stress Reduction (MBSR) program (a structured form of meditation) with a MPI program in terms of pain intensity, pain-related distress, quality of life, and mood in over 90 patients with chronic pain (that had lasted for at least 3 months). Participants were randomly allocated to either the MBSR program (51 participants) or a MPI program (48 participants). The study used validated versions of self-reported questionnaires measuring pain, mood symptoms, and health-related quality of life. Patients in both the groups were comparable with regard to demographical characteristics, pain intensity, mood symptoms, and health-related quality-of-life measures before intervention. In both the groups, patients who completed the trial demonstrated statistically significant small improvements in pain intensity and pain-related distress. “This randomized, clinical trial showed that both MBSR and MPI programs reduced pain intensity and pain-related distress”

Although the evidence for mindfulness practice and improved health is continually growing. Here are a few resources that you might find useful:

Book:
The Mindful Way Through Depression – Freeing yourself from chronic unhappiness. Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn. ISBN 978-1-59385-128-6

Websites:
Mindfulness Based Cognitive Therapy http://mbct.co.uk/
Be Mindful http://www.bemindful.co.uk/
Mindfulness courses in your area: http://www.bemindful.co.uk/learn/find_a_course
I write more about the evidence for mindfulness practices in my research review which can be purchased here: http://www.vitalitywithin.com/services/

(1)Wong SY et al. 2011. Comparing the effectiveness of mindfulness-based stress reduction and multidisciplinary interbention programs for chronic pain: a randomised comparative trail. Clin J Pain. 27:724-734

Written by Ani Richardson

In the article written for the Cambridgeshire LUPUS UK group (which can be found free to download in the free resources section) I wrote about the potential benefits of antioxidant nutrients to lupus sufferers.

Inflammation is linked to the production of free radicals, destructive chemicals, which cause oxidative stress in the body. Studies have shown that omega 3 fats may be useful in lupus sufferers by reducing the amount of oxidative stress in the body. Inflammation is also linked to depression, there is a lot of strong evidence that EPA and DHA (potent anti-inflammatory omega 3 fats) are highly beneficial in treating depression, and as mentioned earlier depression and low mood is common in lupus. For more information and references on this please see my Research Review available here:

 
Free radicals can attack cells and cell membranes causing further inflammation, depression, sun damage and heart disease. There are a variety of antioxidants in food which can quench the production of these free radicals and hence may be useful to reduce inflammation and damage in lupus sufferers. Vegetables, fruits and spices such as ginger, turmeric, chilli peppers and garlic are rich sources of antioxidants (such as certain vitamins and flavonoids or plant chemicals). Certain minerals such as magnesium and zinc are also antioxidant and anti-inflammatory. A diet rich in vegetables, fruits, nuts/seeds, beans/pulses and unprocessed wholegrains will go far in providing the body with an array of antioxidants. Again, I write more about this in my research review paper.
Evidence published this year (1) concludes “that deranged cellular bioenergetics and defective redox capacity in T and PMN are responsible for cellular immune dysfunction and are related to increased oxidative stress in active SLE patients” ….which is a very complicated statement but basically reinforces previous research which has found that patients with active lupus seem to have increased oxidative stress in their bodies. There is very little research into diet and lupus and so it cannot be conclusively known whether a diet rich in antioxidants would help to reduce this oxidative stress and hence reduce inflammation in the lupus sufferer. However, eating a healthy diet rich in antioxidants can be no bad thing!

(Please remember that if you decide you want to take antioxidant supplements you must check with your medical doctor first)
(1)Li KJ et al. 2012. Deranged bioenergetics and defective redox capacity in T lymphocytes and neutrophils are related to cellular dysfunction and increased oxidative stress in patients with active systemic lupus erythematosus. Clin Dev Immunol. 2012:548516.

Written by Ani Richardson

Just a brief post to promote a business that I have started www.nurturewithlove.com the aim is to provide hand-crafted gift/shopping bags for women who are used to being givers rather than receivers, and those who need a big dollop of self-love in their lives.

I began this business because I recognised, especially after my lupus diagnosis, that taking great care of myself was important and that I wanted to help others do the same.  I love to support women who are learning to love themselves and from this place I decided to begin creating gifts that were nurturing.

Please do visit my website and facebook page http://www.facebook.com/nurturewithlove  If you like what you see please press the ‘like’ button on my facebook page.

Written by Ani Richardson

Evidence suggests that individuals with lupus are at increased risk of heart disease.  This isn’t particularly great news, however there is a lot that can be done with diet to reduce heart disease risk and inflammation, which contributes to heart disease.

Here are a few links to articles I have written with regards diet/nutrition and heart disease:

More evidence links high sugar diet to increased risk of heart disease

Refined carbohydrates linked again with increased risk of heart disease

Women eating foods with a high glycaemic index could be increasing their risk for heart disease

Replacing dietary fat with sugar and refined carbohydrates is probably damaging to health

General articles I have written about heart disease and diet can be found here

For more specific information about lupus and the research linking diet and lifestyle please see my research review

* Research Suggests Omega-3 Fatty Acids Could Prevent And Treat Nerve Damage: Queen Mary, University of London. (2012, January 12). “Research Suggests Omega-3 Fatty Acids Could Prevent And Treat Nerve Damage.” Medical News Today. Retrieved from http://www.medicalnewstoday.com/releases/240207.php.

*Processed Meat Consumption Linked To Higher Risk Of Pancreatic Cancer: Grace Rattue. (2012, January 13). “Processed Meat Consumption Linked To Higher Risk Of Pancreatic Cancer.” Medical News Today. Retrieved from
http://www.medicalnewstoday.com/articles/240319.php.

*70 percent of Europeans suffer from low vitamin D levels, experts say: FECYT – Spanish Foundation for Science and Technology (2012, January 10). 70 percent of Europeans suffer from low vitamin D levels, experts say. ScienceDaily. Retrieved January 14, 2012, from http://www.sciencedaily.com­/releases/2012/01/120110102058.htm

* Diet rich in slowly digested carbs reduces markers of inflammation in overweight and obese adults: Fred Hutchinson Cancer Research Center (2012, January 11). Diet rich in slowly digested carbs reduces markers of inflammation in overweight and obese adults. ScienceDaily. Retrieved January 14, 2012, from http://www.sciencedaily.com­/releases/2012/01/120111154043.htm

For years before my official diagnosis I would get really ill for about 4 days before each period.  My symptoms included extreme fatigue, intense muscle pain, fevers, sore throat and flu-like symptoms.  This still happens now but I can handle it better because I know what is going on.  I can prepare and take better care of myself in the week before my period.

I wanted to look into whether there was any research into premenstrual flares.  A study (1) published last year found that many patients with lupus had higher pain, fatigue and disease activity during their period.  The authors of the study note that pre-menstual syndrome and flares may be confused but that there does seem to be menstrual cycle flares in lupus.

In an article written by Professor Graham Hughes (2) called  Is it Lupus? – The St. Thomas’ Hospital “Alternative Criteria”  premenstrual exacerbations are mentioned:  “All rheumatic diseases are clinically influenced by the menstrual cycle, and none more so than lupus. Some patients are almost immobilised during the 2 to 3 days preceding menstruation. It is my practice in some cases, to alter the dose of medication during this time. Although difficult to quantify, I believe that significant pre-menstrual disease flare is sufficiently prominent in lupus to be included in this “alternative criteria” list”.

I think that it is helpful to understand that lupus might be impacted by the menstrual cycle.  I find this empowering because I can take better care of myself in the week before my period.  As I mention in the review paper I have written stress may also trigger flares so keeping stress to a minimum pre-menstrually may be helpful to minimise the impact.

(1) Colangelo K, Haig S, Bonner A, Zelenietz C, Pope J.  2011.  Self-reported flaring varies during the menstrual cycle in systemic lupus erythematosus compared with rheumatoid arthritis and fibromyalgia. Rheumatology (Oxford).  50(4):703-8.

(2) http://www.lupus-support.org.uk/Crit.htm  Is it Lupus? – The St. Thomas’ Hospital “Alternative Criteria”  Dr. Graham R.V. Hughes MD FRCP .  Head, Lupus Research Unit, The Rayne Institute,
St Thomas’ Hospital, London.  Source: Lupus UK News & Views, Summer 1998, Number 55. (Originally printed in Clinical and Experimental Rheumatology 1998.) This paper was presented at the XVIII ILAR Meeting, Singapore, June 1997.

Written by Ani Richardson

A new study (1)which took place in Essex, UK, was set up to investigate stress as a potential flare trigger in lupus. The study was quite small, involving 54 patients with systemic lupus erythematosus (SLE). 4 patients were male and 50 were female. Of the 54 – 20 were Caucasians, 22 Asians, and 12 Africans/Afro-Caribbean. The results reported that 33 patients, 61.1% reported that stress was a trigger for lupus flares. Interestingly there were differences within the groups reporting stress as a trigger for flares: most (85%) of the Caucasian patients reported that stress triggered their disease flares, however, only 50% of the African/Afro-Caribbean patients and 45.4% of the Asian patients reported stress as a trigger for disease flares. There was no correlation found between reported number of flares per year and characteristics such as age, age at diagnosis, age at disease onset, or disease duration (1).

You can purchase the full research paper from the Journal here

There are actually many studies that have looked into stress and the link to lupus. The results are a little conflicting and sometimes confusing. I have written more about the studies linking stress and lupus in the review paper that I have on sale for £10.00

There is no doubt that stress changes the biochemistry in the body of all people – with stress hormones being released and impacting body and brain. Whether stress can actually trigger a flare is not specifically known, although from my own personal experience I believe it to be a factor.
In the review paper I have written I write about some of the studies looking at stress and lupus, I also write about studies which show that mindfulness, CBT (cognitive behavioural therapy), gratitude work, forgiveness work and positivity may be useful to deal with stress.

 
(1)Roussou E et al. 2011. Stress as a trigger of disease flares in SLE. Rheumatol Int. 2011 Dec 23. [Epub ahead of print]
Posted by Ani Richardson