Positive Progress

I had a question come through my blog recently asking me if changing my diet has worked for me, as well as, asking about my progress.  I thought this would be a great opportunity to share what I have been doing these past 3 years and 3 months!  First and foremost, I am so happy to report that since January 2013, when I changed my diet, I have not had another flare-up.  There have been times where I thought I may be getting a flare-up, but I literally follow a systematic protocol.

Read my post Uh-Oh flare-up to see my protocol.

I hear a lot of you saying that you feel discouraged and have lost hope, but I am here to tell you that changing my diet has truly changed my life and I believe it can change yours too!  You all know how painful Hidradenitis Suppurativa is and how debilitating it can be.  If you have not already, I personally want to encourage you to try to change your diet and see if it works for you.  Just keep your head up and don't give up if you have set backs!

In several posts, I have discussed my diet, but basically, I try to avoid anything with added sugars and eat as natural as possible (no artificial flavors or preservatives).  I stay away from "whites" such as, white flour (I use brown rice flour), white rice (I use brown rice or quinoa), and white pastas (I use 100% whole wheat pasta).  It is amazing all the substitutes you can find for recipes when you start to explore.

I am also a big believer in my clindamycin gel that I use every morning (under my armpits) prior to putting on deodorant.  I would strongly recommend you talk with your dermatologist and see if this is an option for you.  I use this as a preventive measure.

I live my life as normal as possible!  I never forget that I have Hidradenitis Suppurativa; however, it does not consume me any longer!  I have taken control of this nasty disease and I hope my words and encouragement will help you do the same!

My birthday "cake" this year....a Papaya!  Delicious!

Take a Probiotic

Is your gut healthy?  Some reports suggest that an unhealthy gut or leaky gut can lead to Hidradenitis Suppurativa.  So what causes your gut to be unhealthy?  A few examples include eating processed and inflammatory foods, excess sugar, a diet low in fiber, toxins, and stress.  Ultimately, these examples allow the bad bacteria to get out of control and can create a multitude of problems such as autoimmune diseases, including HS, and several other health problems. 

I am sure you have heard that not all bacteria is "bad".  Do you take a probiotic?  If not, here are a few reasons why you should start.  Probiotics are the good bacteria that our immune system depends on.  Research suggests that probiotics can help build immunity and reverse several stomach related conditions such as inflammatory bowel syndrome, Crohn’s disease and ulcers.  Other research even suggests that a healthy gut may prevent cancer. 

There are many reasons why individuals should consider taking probiotics.  Personally, I choose to take a probiotic daily to strengthen my immune system.  I believe the stronger my immune system the less likely I am to have a flare-up.  I choose to supplement with a liquid probiotic that I get from the refrigerated supplement section at Sprouts. 

Talk to your doctor and do your research to find the best probiotic for you. 

Hidden Sugars

When I was first diagnosed with Hidradenitis Suppurativa, I found out quickly that added sugars was one of the most common trigger foods for HS sufferers.  This really comes as no surprise when you understand how detrimental sugar can be to our health.

To see if I could put my HS into remission, I literally stopped eating added sugars cold turkey!  There are a lot of hidden sugars in the foods we eat such as processed foods.  Identifying theses sugars can be challenging because sugar comes in so many different forms and with so many different names.   The FDA requires that the Nutrition Facts Panel (label) lists the total amount (grams) of sugar (naturally present and added sugars).  Unfortunately, the FDA does not require these labels to differentiate between naturally occurring sugars and added sugars.

Ultimately, it is best to read the list of ingredients to really know what you are consuming.  Here is the tricky part.  There are several names that are used in place of the word 'sugar'.  Here are a list of some that I completely avoid.

• High Fructose Corn Syrup!
• Corn Syrup
• Dextrose
• Brown Rice Syrup
• Maltotriose
• Maltose
• Sugar
• Sucrose
• Molasses
• Evaporated Cane Juice
• Cane Sugar
• Cane Juice
• Fructose
• Glucose
• Galactose
• Agave Nectar
• Brown Sugar
• Maltodextrin
• Fruit Juice Concentrate

Day 20: Hidden Sugars

Our daily sugar intake should come from natural sugars (vs. added) found in fruits and vegetables due to the amount of nutrients which offer many health benefits.  I recently read that the average woman should consume no more than 25 grams of sugar a day and the average man should consume no more than 37.5 grams a day.    

Goji Berries

Have you ever considered incorporating goji berries into your diet?  If you are not sensitive to nightshades, this berry could offer you some great health benefits.  As a Hidradenitis Suppurativa sufferer, I have learned that adding anti-inflammatory foods to my diet has been very beneficial (read my HS Story for more information).  Goji berries contain anti-inflammatory properties along with being a powerful antioxidant which can help fight disease.  Goji berries are also high in fiber and a great source of protein.  They are a good source of vitamins such as vitamin A, vitamin C, vitamin B2, and contain all essential amino acids.

Goji Berries

Early research studies have found goji berry juice to benefit quality of sleep, happiness, calmness and digestion.  Other research suggests that this berry may slow down the growth of cancer cells. Research studies are underway with hopes of adding many more health benefits of goji berries.  A great way to enjoy goji berries is by adding a teaspoon  or two to your salads.

A note of caution, adverse reactions have been reported for individuals taking the blood thinner medication warfarin and other medications related to blood pressure.  Talk with your doctor before eating these berries.

Cleanse your Body!

Do you suffer from Hidradenitis Suppurativa?  If so, you may want to consider the following.  It has worked for me!

Every single day our body is trying to eliminate toxins, harmful substances within our body.  Fortunately, our body naturally detoxifies/eliminates using the kidneys and liver.  However, if the liver is overloaded, it is not able to properly detoxify.  Not only does this affect our immune system which leads to several diseases, it can also create digestive problems, food intolerances, inflammation and skin conditions.  Why skin conditions?  The body is trying to release these toxins and it will find a different route for elimination.  Often times, this route will be through the skin! 

So how does our liver become overloaded?  There are several things that can cause this such as increased hormone levels, sugars, food additives, preservatives, and processed foods.  We have all heard about "detox" diets or "cleansing" diets, but I firmly believe that we should try to keep our body clean every single day.  So how do we do this?  Diet changes are imperative (see My HS Story)!  

Here are a few lifestyle changes that may help your HS go into remission as it has mine.

•   Keep your liver healthy by eating liver-friendly foods.
• The liver produces glutathione which acts as an antioxidant and is effective for detoxification.  However, toxins deplete glutathione so it is important to consume foods that will help boost glutathione levels such as garlic, cruciferous veggies, onions, cinnamon, and parsley to name a few. 
• I drink parsley tea at least 3 times a week!  

• Find a way to reduce stress! 
• I take an Epsom salt bath at least 2 times a week.  Not only do Epsom salt baths help me relax, Epsom salt contains magnesium which absorbs through the body to help remove toxins.
• Incorporate Turmeric into your diet. 
• Turmeric is an anti-inflammatory and also helps increase the glutathione level. 
• Incorporate Ginger into your diet.
• Ginger has gingerols which contain anti-inflammatory properties that help with digestion and detoxification.  A healthy digestive system will move food through the intestines smoothly and reduce the build up of toxins in the body. 
• I eat a homemade Sesame Garlic Dressing which contains 1 tsp. of ginger. 
• Occasionally I start my morning off with a ginger water (1 tsp. of ginger, juice from 1/2 lemon and water).  
• Eat foods high in fiber such as beans (kidney beans, black beans, etc.), broccoli, cauliflower, figs, avocado, fresh fruits (raspberries, pears), chia seeds, and oatmeal.
• Drink plenty of water!
• Take a probiotic.
• Probiotics are "healthy" bacteria which promote digestion and help detoxify the body.
• I choose a liquid probiotic.
• AVOID:  added sugars (white sugar, brown sugar, high fructose corn syrup, artificial sweeteners).  

For me, it is about trying to keep my body healthy and "clean".  I try to avoid anything that will build up additional toxins in my body.  Every day should be a detox.   

Uh Oh....Flare Up!

My very first Hidradenitis Suppurativa flare-up started as an ingrown hair (or so I thought) under my right armpit.  It appeared right after I shaved and I thought I could simply pluck the hair from the area of irritation. I plucked it, but unfortunately the flare-up progressively got worse and continued to grow.  If you have read my HS story, I was able to treat it with some oral antibiotics and a clindamycin gel.  I have also completely changed my diet and continue to follow this diet religiously.  I have been very blessed to not have another flare up.

Learning about HS, I have found that not only can it be triggered by certain foods, it can also be triggered by heat, stress and hormones.  I very recently stopped taking my birth control pill because I am now 36 years old and did not want to risk all the side effects.  I was very nervous coming off of my pill (and still am) because I do not want my hormones to go out of whack and I get a huge flare-up.  I drink a spearmint tea daily because I was told it can help balance hormone levels.  I have also been going through a rough time with my dog.  We found out that he has lymphoma and we have had a lot of ups and downs with him.  So, I have had quite a bit of stress (sadness) mixed in with some hormonal changes.

Needless to say, the other morning I shaved under my left armpit and I found a little red sore spot and saw a little hair coming out of this spot.  It looked exactly like my first HS flare-up.  Due to my previous experience, I decided to leave it alone and not try to pluck this hair.  I immediately took 50mg Zinc, 450mg Turmeric, 1000mg vitamin C, and used my clindamycin gel.  I use my clindamycin gel daily as a preventive measure; however, I was using it morning and night during my "scare".  I also made some parsley tea.  These are all things that I believe have helped me stay flare-up free since January 2013.  

While I cannot say 100% that this was HS or simply an ingrown hair, I can happily report it healed right up in a couple of days.  I strongly believe there are little things we can do to help if a flare-up starts.  First and foremost is to make sure you have a healthy, balanced diet.  It is absolutely imperative to avoid certain foods.  Second, is to make sure you know your body.  Find out what works for you and what doesn't.  Educate yourself on what has worked for HS sufferers.  Some people swear by taking zinc others depend on diet and natural remedies.  We have learned that what works for some HS sufferers may or may not work for others, but it is worth trying and finding out if it is right for you.

These are just a few things that have worked for me.  See my other tips for additional HS information and recipes for what I call my HS Superfoods.  

Omega-6 Fatty Acids and Omega-3 Fatty Acids Ratio

We have all heard of good and bad fats.  As a Hidradenitis Suppurativa sufferer, I have found it imperative to avoid the bad fats such as saturated and trans fat.  Not to mention that these bad fats increase the risk of many diseases.  More importantly it is imperative to consume proper amounts of the good fats (essential fatty acids) because our bodies cannot produce them on their own.  There are two different types of essential fatty acids; omega-3 and omega-6 and our bodies need them both.  Here is where it gets a little a sticky.  Research suggests that over consumption of omega-6 fatty acids and not enough omega-3 fatty acids promotes inflammation and many other diseases such as autoimmune diseases.  The average American diet consists of a 15:1 ratio of omega-6 to omega-3 fatty acids.  While additional research needs to be done, the ideal ratio should range from 1:1 to 4:1.  Why?

Omega-6 fatty acids contain linoleic acid which is necessary for optimal health.  However, Omega-6's also contain arachidonic acid which is also necessary for our body, but too much has been known to cause inflammation.  So what should we do?  We should cut back on the consumption of omega-6's and continue focusing on the powerful anti-inflammatory properties of omega-3's such as salmon, walnuts, and chia seeds (here is a quick way to enjoy some chia seeds).  Avoiding foods that are processed, vegetable oils and fast foods will help you cut back on omega-6 fatty acids.  Some of the omega-6's that I choose to eat are sunflower seeds and nuts.

Ultimately, it is all about finding an appropriate balance to maintain a healthy immune system, decrease the severity of current diseases, eliminate risk of future diseases and promote anti-inflammatory responses.

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Anti-Inflammatory Foods

I am sure you have all heard that chronic pain is caused by inflammation.  While inflammation is our bodies natural response to injury and/or infection, too much inflammation can cause serious problems.  Many conditions cause inflammation such as autoimmune diseases including rheumatoid arthritis, inflammatory bowel disease and psoriasis.  Hidradenitis Suppurativa is another cause of inflammation.  While there are medications that help fight inflammation, an important step in helping to reduce inflammation in the body is removing foods that cause inflammation.  I find it to be of no coincidence that some of the same foods that are considered "trigger foods" for some Hidradenitis Suppurativa sufferers are also foods that are pro-inflammatory.

Any food that can help fight inflammation is crucial in preventing future diseases and treating current diseases.  I thought it may be helpful to share a list of some of the best anti-inflammatory foods.  I try to incorporate at least 3 of these on a daily basis. 

Eat your Blueberries!!

Garlic: Not only does garlic contain anti-inflammatory properties, garlic is what I consider a superfood.  It lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Try the Sesame Garlic Dressing!

Ginger: Ginger has anti-inflammatory properties, antioxidant effects and is a natural painkiller.  Ginger is also said to help reduce the symptoms of Irritable Bowel Syndrome.  If Hidradenitis Suppurativa is linked to Alzheimer's Disease as some studies suggest, eating ginger may help protect against Alzheimer's by slowing down the loss of brain cells.  Try the Sesame Garlic Dressing!

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.  Here is another example of a food that may help reduce the risk of Alzheimer's.  Try cooking with extra virgin olive oil and make sure to avoid those vegetable oils!

Turmeric:  Turmeric contains curcumin which is incredibly anti-inflammatory.  It is also a wonderful antioxidant.  And yes, another brain food!  Brain diseases, such as Alzheimer's, have been linked to lower levels of the BDNF hormone.  The curcumin in turmeric has been shown to increase the BDNF hormone which may help with brain function.

Blueberries:  Blueberries contain polyphenols which have anti-inflammatory properties including decreasing the inflammatory process correlated with chronic conditions.  An added benefit is they are very high in antioxidants which help the immune system.  Blueberries are known to heal damaged brain cells which could also help reduce the risk of Alzheimer's Disease.  I put blueberries in my oatmeal!

Green Tea:  Green tea contains flavonoids which have anti-inflammatory properties.  Green tea is a very powerful antioxidant which has so many health benefits.  One of the most potent compounds of green tea is something called Epigallocatechin Gallate (EGCG).  Studies suggest EGCG may have potential benefits to skin health.  Research has also proven that the polyphenols in green tea fight against harmful bacteria that have been found in Hidradenitis Suppurativa flare-ups.

Cruciferous Vegetables:  Cruciferous vegetables are loaded with vitamin K which help regulate our inflammatory response.  These vegetables also help with the repair of our body's tissues. Cruciferous vegetables are high in fiber which may help move toxins out of your body.  It has been suggested that diets high in fiber help prevent toxins from being discharged through the skin.  Good examples of cruciferous vegetables are cauliflower, broccoli, arugula, kale, brussel sprouts, and collard greens to name a few.  I add about a tbsp. of the Sesame Garlic Dressing to a sealed Tupperware, add raw broccoli and shake well.  It is delicious!

Fish:  Fish (omega-3 fatty acids, salmon, tuna, etc.) literally stops inflammation in its tracks!  It immediately starts to reduce inflammation that is currently in the body.  Omega-3 fatty acids also help alleviate skin disorders.  Not to mention, it improves the texture of your skin.  Fish, such as salmon, is loaded with vitamins and nutrients. 

Healthy Eating

We have learned that Hidradenitis Suppurativa sufferers have different triggers and what causes a flare-up for one individual may or may not cause a flare-up in another individual.  However, one thing I think we can all agree on is maintaining a healthy diet and healthy lifestyle makes HS much more manageable.  This can propose quite a challenge if we do not know what a "healthy lifestyle" means.  I thought I would share some of the things I have learned along the way and  try to simplify it so we can all have a healthy lifestyle together!

A healthy diet consists of balancing three food groups.  These include carbohydrates, protein and fat.  How much of each of these food groups should we eat?  Nutrition experts suggest the following:

Carbohydrates 45%-65% of your total daily calories
Proteins 10%-35% of your total daily calories
Fats 20%-35% of your total daily calories

Carbohydrates provide your body with energy.  Good carbohydrates include brown rice, Quinoa, oats (oatmeal), vegetables, dark leafy greens, fruits, whole grains, and beans.  Be aware that there are good and bad carbohydrates.  When selecting carbohydrates it is best to select whole foods and avoid processed carbohydrates.  

Proteins in our body perform several crucial functions for survival such as maintaining tissues, production of enzymes and support for the immune system.  Proteins include lean turkey and chicken, fish such as salmon, nuts, seeds such as chia seeds, all natural peanut butter, fat-free Greek yogurt, beans such as black beans, chickpeas, and kidney beans.

Fats, good fats, help your body absorb vitamins and help protect vital organs.  Essential fatty acids such as Omega-3 fats cannot be made by the body.  Good fats include avocados, extra virgin olive oil, sesame oil, walnuts, peanuts, almonds, fatty fish such as salmon and tuna.  These fats are known as monounsaturated and polyunsaturated fats.  It is important to avoid the bad fats such as trans fats and saturated fats.

Trigger Foods

This post correlates very closely with the Elimination Diet post.  If you have not read the elimination diet post, it may help this post make more sense. 

Many Hidradenitis Suppurativa sufferers have found that certain foods have caused them to flare-up or not heal as quickly.  These are referred to as "trigger" foods.  I have joined several online HS support groups and asked the members to share with me their trigger foods.  Keep in mind that everyone reacts differently to food and just because it is a trigger food for one person does not mean it will be a trigger food for you.  Well here we go....

TRIGGER FOODS

• Refined Sugar (this seems to be very common)
• High fructose corn syrup
• Cupcakes
• Girl scout cookies
• Candy
• Sodas
• Pastries, cakes, cookies, etc
• "Bad Carbohydrates" ~ all carbohydrates break down into glucose (sugar) and increase our blood sugar levels.  However, what is important is not all carbohydrates are treated equally.  Some carbohydrates will break down fast releasing glucose into the bloodstream causing a spike in our blood sugar which causes many health risks along with inflammation in the body.  When you consume the "good" carbohydrates, they break down much slower and release glucose at a much slower pace allowing our bodies to adequately use the glucose for fuel and not causing a quick insulin spike. 
• White rice
• White bread
• White tortillas
• White flour (pizza doe, anything made with white flour)
• White pastas
• Baked goods
• Dairy
• Cheese
• Milk
• Ice-cream
• Yogurt
• Eggs (not really dairy)
• Gluten
• Bran
• Barley
• Rye
• Wheat
• Orzo
• Nightshades
• Bell Peppers (some individuals stated it was only 1 color such as green or red)
• Tomatoes
• Eggplant
• Potatoes
• Tobacco
• Cayenne spice
• Paprika spice
• Jalapeno pepper
• Excessive Caffeine
• Coffee
• Fast Food
• Chocolate
• Soy
• Brewers Yeast
• Onions
• Salt
• Beans
• Nuts
• Watermelon

Other triggers that were mentioned, not food related, stress, humidity, and heat!  

I can't stress enough how everyone is so different.  One of the people that posted said they can't have red bell peppers, but could eat green bell peppers.  A different post came from a totally different person where they can't have green bell peppers, but can have the other colors of bell peppers.  I was shocked to see watermelon on the list.  The point is, we all react differently to food.  If you want to isolate your food trigger, take a look at the elimination diet.  This is just one way to do it.  Another person that responded to my post recommended a book called The Plan.  She is the one that said watermelon was her trigger food.  Who knew?

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Organize My Kitchen

If you have read my previous posts, you know that I have completely changed my diet to help with my Hidradenitis Suppurativa.  It can be a little bit overwhelming when you decide to change your diet.  I remember thinking 'where do I start'.  I thought I would share some of things I did to help me with this lifestyle change starting in the kitchen.

I got rid of my "bad" foods.  I went through my entire pantry and refrigerator, looked at food labels, and got rid of everything that I could no longer have.  My husband is a very good sport and will try everything I cook; however, he still has a sweet tooth and has certain foods he can't live without.  I bought two wicker baskets to put on top of our fridge.  This is where I put "his" food.  I figured it would make my life easier 'out of sight, out of mind'.

I made a list of allowable foods.  Before going to the grocery store, I create a list of everything I need and do not sway from this list.  I make sure to always pick up a healthy amount of fruits such as red apples, blueberries, figs, etc.  I also stay focused on my greens and veggies.

I prepare all my food in advance.  Throughout the week, I don't want to stress about what to take to work for lunch or what to cook for dinner.  I have found that cutting up all of my fruits and vegetables and organizing my cabinets has made my life easier.  As soon as I get home from the grocery store, my first task is to chop up all my vegetables and put them in Tupperware in the refrigerator.  It makes it so much easier to grab-n-go.  To save time, I also prepare all my snacks and lunches for the week.  It starts like this.....

and ends like this (don't look too close, my refrigerator could use a good cleaning)...... 

         

     

On the top shelf I have some cucumber in a Tupperware and asparagus is in the jar.  On the middle shelf (far left) is my fresh fruit.  This week I have cherries and black grapes.  I have red apples in the crisper on the bottom.  The middle and far right Tupperware has my veggies.  I have baby carrots, celery, snap peas, and broccoli.  On the bottom shelf is my salad mix far right and in the middle is left overs.  On the far right is my chopped parsley for my parsley tea.  I try and switch up my vegetables and fruits on a weekly basis.  

I organized my spice drawer.  I use a lot of spices in my recipes.  I can't handle the on-the-counter spice organizer.  It takes up too much space on my counter top.  I wanted my spices to be in a place with easy access, that is why I selected a drawer.  

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I put my measuring spoons and cups in an easy to reach place.  My measuring spoons and cups used to be buried in a drawer.  It was always so much work to dig and find them.  I have put little sticky back hooks on the inside of my cabinet door to hang my measuring spoons.  I then bought little screw hooks for my measuring cups.

    

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Let the new lifestyle begin!  Changing your diet can be a very challenging journey; however, if I can do it anyone can do it.  Please don't hesitate to contact me with questions or comments.  I hope this will make your life easier.  It did mine!

Elimination Diet

Many Hidradenitis Suppurativa sufferers have found that specific foods will cause their flare-ups.  Certain foods for different people are known to cause many harmful symptoms in our body.  Just to name a few, these symptoms could include allergies, arthritis, autoimmune disorders and skin disorders.  I have found that eliminating certain foods from my diet has allowed me to be flare-up free for 1 1/2 years.  Talk to your doctor and see if this is an option for you. 

So what is the elimination diet?  Simply put, it is eliminating certain foods from your diet.  This does not mean you are eliminating these foods permanently, it just means you are "testing" through trial and error which foods may cause a flare-up.  After 28 days or so, you will reintroduce ONE food only.  You will then monitor your symptoms for the next couple of days and so forth.  Reactions to foods can occur within 10 minutes to 48 hours after ingestion.     

How to begin!  Prepare yourself to eliminate specific foods (listed below) for 3-4 weeks.  Get a shopping list together, a journal to record everything you eat and simplify your life by preparing your food in advance. 

Foods to Avoid (or have caused flare-ups in others):

• Refined sugar, brown sugar, high fructose corn syrup (this includes baked goods, pastries, pies, cookies, candy, soda, etc.).  Make sure to read ingredient labels because there are a lot of hidden sugars such as fructose, sucrose, corn syrup, and dextrose.  Take a look at the 30 code words for sugar. 
• Dairy products such as milk, yogurt, ice-cream, cheese.  Remember to look at the ingredient labels to make sure you are not consuming dairy without realizing it.  Here is a list of dairy ingredients. 
• Nightshades (tomatoes, potatoes, eggplant, peppers).  Many HS sufferers have found nightshades to be their trigger food! 
• Wheat/Gluten such as breads, pastas, flour, crackers, etc.
• Soy products such as soybeans, soy sauce  
• Citrus fruits such as lemons, limes, oranges, and grapefruits. 
• Corn is an also known trigger for some.  This includes corn chips, corn tortillas, vegetable oil.
• Coffee 
• Food Additives including preservatives, artificial colors such as caramel color, and artificial flavors. 
• Eggs
• Alcohol
• Fried Foods

What should you eat! 

• Fresh Vegetables such as celery, carrots, broccoli, spinach, asparagus, green beans, cucumber, kale, etc.  Eat a variety of vegetables, but make sure to stay away from the nightshades until you know for sure. 
• Lean white meats such as turkey, fish, chicken.
• Fresh Fruit such as blueberries, apples, grapes, strawberries, cherries, etc.
• Nuts the "Standard Elimination Diet" allows nuts such as walnuts, almonds, etc. unless you have an already known nut allergy.  See EliminationDietRD.com.
• Quinoa, Buckwheat, Brown Rice
• Spices such as garlic, ginger, thyme, turmeric, oregano, rosemary, dill, cinnamon, parsley, sea salt, pepper, etc.
• Foods High in Fiber
• Healthy Fats such as olive oil or coconut oil
• Water.  Drink a lot of water!

My Personal Experience!

It is so unfortunate that what works for one HS sufferer may not work for another.  However, I thought I would share what I have found to work for me.  I am able to eat dairy as long as it is fat-free.  I am too afraid to reintroduce sugar back into my diet.  I figure it is not good for my health anyway so why bother!  I am able to use honey as a substitute if needed.  I am also lucky enough to not be affected by nightshades or wheat.  I eat pasta as long as it is 100% whole wheat.  However, I completely avoid white bread, white rice, white flour, white tortillas, etc.  I can eat soy.  Actually, several of my recipes that I will be posting in this blog contain soy sauce and soybeans.  I can eat all fruit, citrus included, corn, and corn tortillas.  I avoid vegetable oils always and use olive oil instead.  I drink coffee every morning, but I drink it black.  I also make sure to keep myself hydrated!  I can eat eggs, but I was told not to eat more than 4 eggs in a week.  I allow myself to have a few alcoholic beverages on the weekend specifically red wine, champagne (brut) or beer.  Again, I focus on staying hydrated and every morning after I consume alcohol I drink a parsley tea to cleanse.  I eat tons of quinoa as you will see with my posted recipes.  I definitely avoid all fried foods!  I eat lots of nuts such as almonds, walnuts, and pistachios.  I can even eat peanuts.  I eat a lot of beans including kidney beans, garbanzo beans, and black beans.  I  try to focus on foods that are high in antioxidants and have anti-inflammatory properties. 

Hormones and Hidradenitis Suppurativa

I will start by saying that researchers DO NOT believe Hidradenitis Suppurativa is caused by hormones.  With that said, researchers DO recognize that hormonal imbalance can affect the severity of the disease and may possibly be a "trigger" for flare-ups.

Hormones are our bodies chemical messengers.  They travel, through our blood, to the tissues and organs in our body.  Hormonal imbalance can lead to serious health issues.  It is so important to talk with your doctor and have hormone testing done before any decisions are made.  When I was first diagnosed with Hidradenitis Suppurativa, my blood work indicated I was deficient in vitamin D and vitamin B12.  Vitamin B12 is very important in the production of white blood cells.  A low white blood cell count increases your risk of infections and diseases.  Many disorders associated with hormonal imbalance are linked with a vitamin B12 deficiency.  Having blood work done is definitely a necessity.

How can we get our hormonal levels under control naturally? One of the best ways to balance out your hormones is through your diet!  Bottom line, eating foods that do not supply us with the nutrients we need will cause our hormones to be out of "whack".  Our bodies need certain nutrients to maintain proper hormone function such as "good" fats and cholesterol.

So, let's simplify this.  What should you eat and what should you avoid?

Avoid refined carbohydrates, the "white" foods.  These refined carbohydrates include white sugar, white rice, white bread, white tortillas, white flour.  Look at the ingredient labels, you will find white flour in muffins, pastas, snacky foods, etc.  I have found that I can eat 100% whole wheat, but it is recommended that you avoid wheat for 30 days and slowly re-introducing it back into your diet.  Keep a journal and record how you feel to see if wheat is right for you.  Opt for sprouted bread, brown rice, honey, quinoa flour, brown rice flour or garbanzo bean flour as alternatives to the "whites".

Avoid the "bad" fats and eat more of the "good" fats.  Fats are extremely important for hormonal balance.  However, certain fats can cause havoc on our hormonal levels.  Try to avoid vegetable oils, canola oil and margarine.  Omega 3 fatty acids are very beneficial, not to mention they contain eicosanoids which decrease inflammation or prevent it altogether.  Opt for olive oils, walnuts, and salmon.

Eat your vegetables.  Phytonutrients help the body break down the hormones the body doesn't need.  Opt for broccoli, spinach, kale, asparagus, and cauliflower.  The best vegetables for hormonal balance is cruciferous vegetables.  

Get your sleep.  Healthy sleep balances hormones.  We should get 7-8 hours of sleep per night.  Take an Epsom salt bath before bed to help you sleep through the night.

Ultimately, changing your diet may do wonders on your hormone levels and quite possibly Hidradenitis Suppurativa.  Try to eat "clean", eat whole foods such as fresh fruit.  Avoid large amounts of caffeine.  Get your blood work done to find out if you have any deficiencies or other issues going on in your body.  Get to know your body inside and out.

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Epsom Salt Bath

Epsom salt baths are nothing new!  They have been used for many, many years for many different remedies.  When I was first diagnosed with Hidradenitis Suppurativa, my dermatologist recommended Epsom salt baths.  I started talking them almost every single day.  Once my flare-up went away, I continued taking these baths about once a week.  Why?  I believe Epsom salt baths help detoxify the body.  Not to mention, they relax me and I seem to get a better night sleep when I take baths right before bed.  A little word of caution here, check with your doctor to make sure Epsom salt baths are right for you.

So what are the benefits?  Epsom salt baths are made of magnesium sulfate.  When you soak in Epsom salts the body absorbs these minerals.  There are many benefits to magnesium sulfate.  Benefits of magnesium include boosting the immune system, detoxification and energy production.  It is said that a very high percentage of adults are deficient in magnesium.  In general, a high consumption of sugar, a poor diet, stress and alcohol can deplete the body of magnesium.  Soaking in an Epsom salt bath may help boost our magnesium levels.  While soaking in an Epsom salt bath helps our body absorb magnesium, it also pulls toxins out of body.  Magnesium is also known to reduce inflammation and may protect our bodies from chronic diseases.  

A little side note, stay hydrated!  Make sure to drink plenty of water before and after your Epsom salt bath.  

Ingredients Label

For Hidradenitis Suppurativa sufferers and for overall health, I believe it is very important to understand what we are putting in our bodies.  If you are like me reading an ingredient label is like reading a foreign language. However, understanding food ingredient labels can help us make sure we are nourishing our body rather than filling it with toxins.  I thought it would be worthwhile to share what I have learned along the way.  

In general, ingredients are listed in descending order based on the quantity.  For example, 'Enriched Flour' is listed 1st on this ingredient indicating there is more enriched flour in this product than anything else.  On the other hand, 'Enzymes' is last on this ingredient list indicating there are very small amount of enzymes in this product.  Often times you will see ingredients including nutrient additives, flavor enhancers, emulsifiers, leavening agents, firming agents and preservatives to name of few.  So, how do you know what is what and if it is healthy to consume?

Let's start with nutrient additives.  Nutrients are lost during the production of certain foods.  To make up for what was lost, nutrients are added back into the food.  There is no question whether these nutrients are necessary in our diets; however, my question is 'do I want to get these nutrients naturally or synthetically'?  Examples of nutrient additives are:

• Riboflavin
• Folic Acid
• Iron
• Thiamin
• Niacin
• Amino acids

In my opinion, it is best to get these nutrients from foods that contain these nutrients naturally versus added in a synthetic form.  For example, green vegetables contain folic acid such as spinach, broccoli, and asparagus.  Foods containing riboflavin are almonds, protabella and shiitake mushrooms.  Foods high in thiamin are sunflower seeds, chia seeds, squash and green peas.  

What about preservatives?  Preservatives are added to foods to help maintain their freshness and extend the shelf life.  Research suggests that adding preservatives in its synthetic form to foods can initiate serious health problems.  Examples of preservatives added to foods are:

• Citric Acid
• Sulfur dioxide
• Sodium benzoate
• Abscorbic Acid
• Nitrites
• Propionic acid
• Sodium Sulfite

I choose to limit foods with added preservatives.  Again, I include a lot of fresh fruits and vegetables.  You will also find that if you buy 'certified organics' the ingredients will be preservative free.  The FDA only allows the certified organic label if this is the case.  

Other things on the ingredient label are emulsifiers.  Emulsifiers are synthetically added to food to help certain foods not become stale and to help prevent foods from separating once mixed.  Emulsifiers have been found to cause side effects and health dangers.  Examples of some emulsifiers are:

• Polysorbates
• Mono and Digclycerides
• Soy lecithin

You will find a lot of these emulsifiers in salad dressings, frozen desserts, and even peanut butter.  For this reason, I make sure to purchase a peanut butter that has only two ingredients (dry roasted peanuts and salt) and I make my own salad dressings.  

Other ingredients may include firming agents (calcium chloride, calcium lactate), flavor enhancers (monosodium glutamate, MSG), and leavening agents such as sodium bicardonate (baking soda, monocalciym phosphate).  

With all of this said, I will give you my rules of thumb.  

#1.  I completely avoid foods with added sugar, high fructose corn syrup, fructose, dextrose, sucrose and maltodextrin which are all sweeteners.  Research suggests that added sugars affects metabolism and depletes your body of certain minerals.  Not to mention that added sugar may lead to heart disease, diabetes, cancer and can produce an inflammatory response in our body.  If I have a sweet tooth I use 100% pure honey as a substitute.  I also enjoy natural sugars found in fresh fruits.  

#2. Less is more!  I try to choose foods that contain one to five ingredients because they are less likely to have additives and preservatives.  In general, less ingredients indicates healthier food choices.  

#3.  I avoid the word "enriched" flour.  I actually avoid all white flour.  The word "enriched" means it is missing the natural vitamins and minerals and they are synthetically added back in.  I stick with 100% whole wheat flour, brown rice flour, quinoa flour, garbanzo bean flour, etc.  For example, I eat a spaghetti with enchilada sauce; however, the spaghetti is 100% Whole Wheat with only one ingredient.  

#4.  I try to eat plenty of fresh vegetables, fruits, nuts, quinoa, white meats and make all my own sauces.  I cook with extra virgin olive oil, avoiding vegetable oils.  I avoid fried foods, baked goods and processed foods as much as possible.

 

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5% Benzoyl Peroxide

When I was first diagnosed with Hidradenitis Suppurativa, my dermatologist recommended a 5% or 10% Benzoyl Peroxide body wash.  Benzoyl peroxide can be used to decrease inflammation and reduce bacteria.  Benzoyl peroxide is said to reduce oil production which may lead to clogged hair follicles.  Due to benzoyl peroxide being an oxidizing agent it also helps move oxygen into clogged pores.  Benzoyl peroxide is considered an antibacterial agent, helping the skin to shed its dead surface.  This may help assist the pores from clogging. 

You can purchase a benzoyl peroxide body wash over the counter.  It is recommended to wash your skin with soap and water prior to using the benzoyl peroxide body wash.  Make sure to rinse the body wash off thoroughly because it can bleach your clothes.  As a matter of fact, I have several towels that are bleached due to not rinsing as well as I should. 

I use the benzoyl peroxide body wash in combination with a clindamycin gel daily.  Talk with your dermatologist and see if this could be an option for you.

Turmeric

Recommendations to help with Hidradenitis Suppurativa is to take a turmeric supplement (450mg) or stronger (talk to your doctor).  Turmeric contains curcumin which is incredibly anti-inflammatory.  I started taking this supplement in February 2013.  Along with the diet changes I made, it seems this supplement serves its purpose. 

Do a little bit of research.  You will find that many people that suffer from HS will make a Turmeric tea and drink this to help with their inflammation.  Personally, I have not tried the tea.  I have heard that it is not a very pleasant flavor that is why I opted for the pill form.  Research surrounding Turmeric suggests that it has several benefits including protecting the body from tissue destruction. 

There are many different brands out there.  I use Nature's Way Turmeric which you can get through DrVita below. 

If you choose to not take a Turmeric supplement, you can use it in its spice form in several recipes.  The turmeric spice can also be purchased through DrVita.