Welcome to Simple Health

Simple Health

Hi Friends!

A big thank you for subscribing to my newsletter.  

Welcome to "Simple Health”. I created this newsletter because I understand that autoimmune diseases can be complicated. My goal is to simplify your journey to health.

This newsletter is packed with small, but powerful, tips to jumpstart your healthy life.

Let’s dive into them.

Today’s Menu of Wellness Wisdom:

1. A key to fewer flare-ups

2. An ingredient to boost your joint health

3. How to pick a supplement

A Key to Fewer Flare-Ups: Get Enough Sleep

Listen up, night owls! It's time to give your immune system the sleep it desperately needs.

Multiple studies show that poor sleep means poor health. It's like your body throws a tantrum when it doesn't get enough rest. Lack of sleep raises inflammation—which can flare autoimmune disease! Chronic sleep deprivation even leads to a greater perception of pain. ¹

So, aim for >7 hours of uninterrupted sleep every night.

Tips for better sleep:

• Avoid caffeine before bed.

• Skip the alcohol. (Bonus: your liver will thank you)

• Ditch the screens. (Your phone is not a teddy bear, no matter how much you cuddle it.)

An Ingredient to Boost Your Joint Health: Turmeric

This small spice has big benefits for joint health! Turmeric can have strong anti-inflammatory effects, thanks to its active ingredient, curcumin. By lowering inflammation, curcumin can also help decrease pain.

Some ways to include curcumin in your diet include: fresh turmeric root, ground turmeric powder or curcumin supplements.

In 2016, a study looking at randomized controlled trials noted that curcumin supplementation improved joint pains in various types of arthritis, such as rheumatoid arthritis and osteoarthritis.

The suggested curcumin supplementation dose is generally 1000-1500 mg/day.

Before you buy a curcumin supplement, a few words of caution: high doses of curcumin can act as a blood thinner, or increase the effect of blood thinners, such as coumadin. Please speak to your doctor before starting any new supplements.

How to pick a supplement:

Picking a supplement can feel like you're in a nutritional version of "The Bachelor" - too many options, not enough reliable information.

So, when you’re considering a supplement, here’s what to keep in mind:

You should note that supplements are not FDA approved. This means it can be difficult to check their quality.

I suggest looking for a supplement that has been verified by a third-party company, such as NSF, USP or ConsumerLab. It's like getting a background check to see if the product contains what it claims.

I also suggest alerting your doctor about any new supplements. We can help ensure the supplement is safe for you.

Lastly, you should re-assess in 2-3 months if the supplement is actually helping. Otherwise, you might be adding more pills without any clear benefits.

Bonus: Your Action Step

Your doctor can prescribe medication and provide education, but implementing changes is up to you. It's like they're the coach, but you run the laps.

So, I want to hear from you: What's one change you'll make this week to help yourself?

Until next week, may your spirits remain high, and may your inflammation stay low!

Cheers,

Iqra Aftab MD

P.S. If you enjoyed reading the newsletter, please share with a friend! Sign up using the link: https://simplehealth.beehiiv.com/subscribe.

References:

1. A wake-up call for sleep in rheumatic diseases. The Lancet Rheumatology, Volume 4, Issue 11, e739.

2. Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food. 2016 Aug;19(8):717-29. doi: 10.1089/jmf.2016.3705. PMID: 27533649; PMCID: PMC5003001.

Disclaimer: This newsletter and its contents are for general information purposes only, and should not be considered a substitute for professional medical advice, diagnosis or treatment.

Disclaimer: This video and its content are for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment.Disclaimer: This video and its content are for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment.