Category: Health

Psoriasis: Diet and Gut Health

Posted on by Mark Brimblecombe

There are many things to consider when talking about the autoimmune disease – Psoriasis. Perhaps the most important question is: “How did I get psoriasis in the first place?” One of the main causes is stress and trauma, both physical and emotional. Once you have psoriasis it is therefore important to learn how to manage your responses to times of stress or trauma.[1] Other causes may include genetic, environmental, and immunological factors. This post is going to focus only on healing from psoriasis through what we eat (and possibly shouldn’t), and by improving our gut health.

Diet

This is the subject of an earlier post here. For me this has been the Keto diet and fasting. The results for me have been significant (including weight-loss), but not enough to heal from psoriasis. The Keto diet, which is a low carbohydrate and high fat diet, is basically the following:

Good foods to eat on this diet include Meats, Fish & Seafood, Vegetables, Herbs, Nuts & Seeds, Eggs, and Fats (Avocado, Butter, Coconut Oil). Foods to avoid on this diet include all Grains (Bread, Oats, Pasta, Rice, Wheat), Starchy Vegetables (Potato), Beans, Dairy, and especially Sugar and all processed foods that include sugar and grains.

This is a great place to start for those with psoriasis. But there are other foods to consider reducing or eliminating… foods which for some people cause inflammation and irritate the gut.

One example is ‘nightshade’ fruits and vegetables: potatoes (not sweet potatoes), tomatoes, eggplant, and peppers of all kinds. Red spices also derive from nightshades (curry powder, chili powder, cayenne powder, red pepper). Nightshades are unique because they contain small amounts of alkaloids/solanine, which act as an insecticide while the plant is growing. There is research showing that nightshades can increase inflammation for those with a disease like psoriasis.

Perhaps the only way to identify what specific foods are problematic for your psoriasis is to do the Autoimmune Protocol diet (AIP). The first three weeks are for eliminating all potentially problematic foods. These include the nightshades mentioned above (e.g., tomatoes, peppers), eggs, nuts, seeds (including coffee), and alcohol. Then after that reintroducing foods to see whether they trigger a psoriasis reaction. The third phase is maintaining a good healthy diet with foods that you’ve discovered are not problematic. To learn more about the AIP diet, see:

I think this AIP diet is too difficult for most. An alternative is to start removing some of the foods, and look for improvements e.g., nightshade fruits and vegetables. As Dr Michael Ruscio says, “These diets are merely tools to help you discover what foods work and don’t work for you.” He also says, “Regarding autoimmune conditions, it is important to mention that diet is only one of several factors that are at play… don’t obsess over diet; there is more to autoimmunity than diet.”

Increasing your Vitamin D3 intake remains very significant. See my earlier blog post here.

Gut Health

Many psoriasis sufferers have found that improved gut health has for them been a major help with healing from psoriasis.

… disruptions in gut microbiota are also now thought to play a major role. Out-of-balance gut bacteria can increase intestinal permeability, which causes a cascade of inflammation and an overzealous immune response. Increased intestinal permeability (a leaky gut) is thought to be particularly closely related to the development of autoimmune disease. When you remove inflammatory foods… [it helps] heal your gut lining and calm your overactive immune response.[2]

To learn more about this topic see the following:

  • Dr. Michael Ruscio, Healthy Gut, Healthy You: The Personalized Plan to Transform Your Health from the Inside Out (The Suscio Institute, 2018). See also many resources and videos on his website https://drruscio.com/
  • Heidi Morett, Gut Fix: Discover the Herbal Remedies, Diet Tips, and Supplements Clinically Shown to Heal Your Gut (The Healthy RD, 2023).
  • Justin Sonnenburg & Erica Sonnenbury, The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health (Penguin, 2015). Note: See the critical reviews for this book on Amazon. Also ‘How to Build, Maintain & Repair Gut Health’ https://youtu.be/ouCWNRvPk20
  • Steven R. Gundry, Gut Check: Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical and Emotional Health (to be released 9 January 2024, Kindle). Gundry also has many YouTube videos. Note: Some disagree with Gundry’s focus on avoiding Lectins.

Probiotics for the Gut

Probiotics are natural helpers for autoimmune patients.[3] Probiotics have been shown to:

  • Help reduce intestinal permeability.
  • Promote a healthy immune response in your gut.

Some of the best natural probiotics are fermented foods. My favourite is Coconut Yogurt that is diary-free and has no refined sugar.[4] Probiotic supplements are also very helpful.[5]

[1] In regard to the psychological and emotional factors, which are often related to relationship issues, it is recommended to consult experts and therapists in those fields.

[2] Dr. Michael Ruscio. https://drruscio.com/

[3] See ‘Intestinal dysbiosis and probiotic applications in autoimmune diseases’, Immunology Journal (2017) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5543467/

[4] See also Dr. Steven Gundry ‘The Insane Benefits of Fermented Foods for Your Gut Health’ (2023) https://youtu.be/gYDmft51dvA

[5] Dr. Michael Ruscio, ‘Probiotic Proof: Benefits for Oxidative Stress, Allergies & Gut Health (Oct 2023) https://youtu.be/AYMATNukAWg, ‘The Ultimate Prebiotic Foods List for Better Gut Health’ https://youtu.be/p8YJ_WNE6Hc

Psoriasis and Vitamin D3

Posted on by Mark Brimblecombe

Ten years ago (2013) I developed a skin condition called psoriasis. This was triggered by stress and trauma. By early 2014 this worsened to include arthritic psoriasis. I consulted a dermatologist and for the next five years took the powerful drug methotrexate, until this dermatologist advised stopping because of potential liver damage. I did, and the psoriasis returned until I started taking Vitamin D3 supplements. There are many natural or non-pharmaceutical ways to reduce psoriasis e.g., diet and gut health. Taking Vitamin D3 is perhaps the most significant way. This is my experience. What I have learned recently is that my daily dose of Vitamin D3 has been way too low. That is the subject of this blog post.

Vitamin D3 is a hormone produced in the skin in amounts of up to 25,000 international units (IUs) a day if we spend most of our day outdoors on a sunny day. A vitamin D3 deficiency has been linked to increased risk for a multitude of diseases,[1] including psoriasis. Most people are vitamin D deficient. This vitamin is essential for several cellular processes, for wound healing, increasing immunity, and reducing inflammation.[2]

One of the most significant research papers on this topic shows that a daily oral dose of vitamin D3 of between 5,000 IUs to 50,000 IUs, based on a study of 4,700 patients over a seven-year period, is safe.[3] At the higher level of doses, the concentration of D3 in the blood was shown to be safe and within the accepted limits. The average serum calcium levels, often cited as a concern with high doses of D3, were also within safe limits.

The commonly recommended daily dose of vitamin D supplement is 400 IU. This is way too low. According to the research paper cited above,…

Daily oral intake of vitamin D3 ranging from 5000 IU/d to 60,000 IU/d for several years was well tolerated and safe in both our patients and staff. The mean 25OHD blood levels in our patients appear to take around 12 months to plateau on 5000 IU/d and 10,000 IU/d.

The average 25OHD values we observed in patients taking 10,000 IU/d at 12 months (96 ng/ml) and 16 months (97 ng/ml) are almost identical to what is currently considered to be the upper limit of normal (100 ng/ml)…

For most of the last three years, my daily dose has been 4x 1000 IU capsules, and this has been relatively effective. Then recently I ‘crashed’ for reasons I’ll not explain here, and the psoriasis returned with vengeance. Now I’m taking a daily dose of 40,000 IU (4x 10,000 IU capsules).

Here in New Zealand, it seems impossible to buy D3 capsules higher than 1,000 IU from pharmacies and health stores. But I’ve found an online store (iHerb) to buy 10,000 IU / 250 mcg capsules at a very reasonable price.

Some take Vitamin D supplements with a Vitamin K-2 supplement to prevent calcifying blood vessels, though this is highly unlikely unless you’re taking a massive level of D3 (200,000+ IUs). Speaking of calcium, avoid dairy, including cheese, and high calcium foods. These foods inhibit the absorption of Vitamin D.

I can’t say what is the best level of Vitamin D3 to take for psoriasis. Some recommend 50,000 IUs a day. It is probably best to start on a high dosage and then ease back when you’re getting good results. It can take months of daily dosages for the blood level of Vitamin D to increase.

Resources

Dr. John Campbell, ‘Vitamin D doses’ https://youtu.be/E3_t-EQIy0s (2023)

Also from Dr. John Campbell, ‘Activated Vitamin D trial’ https://youtu.be/0Ken0luasu0

Patrick J. McCullough, Douglas S. Lehrer, Jeffrey Amend, ‘Daily oral dosing of vitamin D3 using 5000 TO 50,000 international units a day in long-term hospitalized patients: Insights from a seven year experience’ The Journal of Steroid Biochemistry and Molecular Biology, Volume 189, May 2019, Pages 228-239. https://www.sciencedirect.com/science/article/abs/pii/S0960076018306228?via%3Dihub

Dr. David Seaman, ‘Psoriasis cured by vitamin D supplementation’ https://youtu.be/vvkQm_mn_h0

Dr. Eric Berg, ‘Is it Safe to Take 10,000 IUs of Vitamin D3?’ https://youtu.be/gjJdzHIwDDU

This recent video from Dr. Eric Berg is excellent: https://youtu.be/11qN7GUuoy0 He explains well the barriers to vitamin D3 absorption in the body, and makes a strong argument for why a daily dosage of 10,000+ IU is not only safe but necessary for getting the benefits.

‘I took 10,000 IUs of Vitamin D3 Supplement Every Day for 6 Months!!’ https://youtu.be/raSSSR8GzTU

[1] A strong association has been found between vitamin D deficiency and increased risk for ‘diseases’ that include Alzheimer’s disease, asthma, several autoimmune diseases such as Crohn’s disease, multiple sclerosis, psoriasis, rheumatoid arthritis and ulcerative colitis, many cancers (including breast, colon, prostate, sarcomas and skin cancer), chronic pain, dementia, depression, diabetes mellitus, epilepsy, fibromyalgia, falls, fractures and muscle weakness, osteoporosis, osteomalacia, Parkinson’s disease, pregnancy complications including premature birth and death, rickets, schizophrenia and seasonal affective disorder.

[2] Vitamin D3 Cholecalciferol, from sun exposure and foods/supplements eaten, enters the blood and is processed by the Liver into Calcifediol 25 (OH) D3 and in turn is sent to the kidneys for producing the active form of vitamin D… Calcitriol 1, 15(OH)2D3. This then has effects on DNA and cells. This process can take weeks. See Dr John Campbell’s excellent video (with a lot more information): ‘Activated Vitamin D trial’ https://youtu.be/0Ken0luasu0

[3] Patrick J. McCullough, Douglas S. Lehrer, Jeffrey Amend, ‘Daily oral dosing of vitamin D3 using 5000 TO 50,000 international units a day in long-term hospitalized patients: Insights from a seven year experience’ The Journal of Steroid Biochemistry and Molecular Biology, Volume 189, May 2019, Pages 228-239.

What we Eat, and When

Posted on by Mark Brimblecombe

What we eat and when we eat are perhaps the most important considerations when it comes to physical health. This is a combination of both ‘feasting’ and ‘fasting’. Either of these by itself is only partially effective. So, no diet on its own will be very effective without fasting, and fasting will likewise be ineffective if we don’t have a healthy diet. We are also all different, and so one method does not fit everybody.

What we Eat

One healthy diet is the Keto Diet. Ketosis is the state of burning fat for ketone production. To get into this state, we need to reduce insulin and glucose levels. This is not a calorie restrictive diet, but it is restrictive on what foods to eat.[1] It is a low-carb[2] and high-fat diet.

Good foods to eat on this diet include… Meats, Fish & Seafood, Vegetables, Herbs, Nuts & Seeds, Eggs, and Fats (Avocado, Butter, Coconut Oil). Foods to avoid on this diet include… all Grains (Bread, Oats, Pasta, Rice, Wheat), Starchy Vegetables (Potato), Beans, Dairy,[3] and especially Sugar and all processed foods that include sugar and grains. The oils to use are Extra Virgin Olive oil or Avocado oil.

There are many great resources on the Ketogenic diet, and I recommend learning from these.[4] I don’t think we should let any one diet plan rule our lives. They are very helpful guides.

When we Eat, and when we Don’t Eat

Fasting is something we all do while sleeping. Then the next morning we may break the fast with breakfast. There are huge benefits fasting for longer by eating only twice a day (lunch and dinner) or once a day at dinner time (24 hour fasting). The benefits increase when a fast is extended to two or three days, or longer. I’ve learned that one should start with short fasts to allow the body to adjust before doing longer fasts.

So, what are the benefits? (1) Weight loss, (2) Autophagy, which I’ll explain next, for reducing inflammation, promoting an immune boost, and brain repair, (3) Longevity, and (4) Reversing or reducing diabetes, blood pressure, stroke risk, cancer, and cardiovascular disease.

The ‘magic’ of fasting is the process of autophagy.[5]  Autophagy is the process of reusing old and damaged cell parts. Autophagy is your body’s cellular recycling system. It allows a cell to disassemble its junk parts and repurpose the salvageable bits and pieces into new, usable cell parts. We are literally repaired and rejuvenated! Autophagy really ‘kicks in’ with fasting for more than 24 hours.

There is of course so much more to this. For example, the importance of water hydration, exercise, reducing alcohol consumption, the use of supplements, etc.

This ‘feasting and fasting’ combo really works, and in my experience is the best thing you can do to improve your health to live longer. If weight-loss is your interest, there’s nothing better.

Resources

Dr. Pradip Jamnadas

Dr. Jason Fung

  • ‘Fasting as a Therapeutical Option for Weight Loss’. https://youtu.be/7nJgHBbEgsE
  • ‘The Insane Benefits of Fasting for Weight Loss and Preventing Disease! https://youtu.be/nVLv3JsdBAk
  • Jason Fung with Jimmy Moore, The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting (Victory Belt Publishing, 2016). This is the book to get!
  • Jason Fung, The Obesity Code: Unlocking the Secrets of Weight Loss (Scribe, 2016).
  • For a ‘deep dive’ into this topic, a 4 hour video, see ‘Fasting Expert: Use these Fasting Secrets to Lose Weight & Prevent Cancer’(2023)  https://youtu.be/PTmrAREDtjo  
  • ‘Intermittent Fasting – Busting the Myths Lecture’ https://youtu.be/S8AsjlM-nwI

Dr. Eric Berg

Dr. Sten Ekberg

Further Resources:

  • Gin Stephens, Fast Feast Repeat: The Comprehensive Guide to Delay, Don’t Deny Intermittent Fasting – Including the 28-Dary Fast Start (St. Martin’s Griffin).
  • Amy Ramos, The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle (Rockridge Press, 2016).
  • Melany Flores, Autophagy: How to Purify our Body, Promote Muscle Growth, Slow Aging and Prevent the Onset of Cancer through Specific and Targeted Diets (2020).

‘The Ketogenic Diet – A Keto Guide for Beginners’ https://www.ruled.me/guide-keto-diet/

[1] Ketones themselves may not be the incredible food they are often said to be. Rather, they “unlock the vital molecular process known as mitochondrial uncoupling, this phenomenon underlies everything we didn’t know how to support health, wellbeing, and longevity.” – Steven R. Gundry, Unlocking the Keto Code: The Revolutionary New Science of Keto that Offers More Benefits Without Deprivation (HarperCollins).

[2] Carbs (sugar) cause blood glucose and insulin spikes, which may eventually lead to prediabetes and type 2 diabetes.

[3] Milk. Unsweetened almond milk and coconut milks are okay. Good dairy exeptions to use are full-fat butter and cheese

[4] For example, Amy Ramos, The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle (Rockridge Press, 2016).

[5] Autophagy (or autophagocytosis; from the Ancient Greek αὐτόφαγος, autóphagos, meaning “self-devouring” and κύτος, kýtos, meaning “hollow”) is the natural, conserved degradation of the cell that removes unnecessary or dysfunctional components through a lysosome-dependent regulated mechanism. It allows the orderly degradation and recycling of cellular components. – Wikipedia.