Do you wake up in the morning with a stiff back and hips, and feel like you're limping all day? You may be suffering from ankylosing spondylitis, a condition that affects many people but has a complicated name. But don't worry. With a proper understanding and a few simple lifestyle changes, you can live a happy and active life with this condition.
Exercise is like medicine!
To be honest, the thing that has changed my life the most is exercise and a healthy diet. It's like medicine. I'm speaking from experience as someone who lives with this condition. At first, I thought, 'What kind of exercise is this? I should just take a break for a while.' But after a few days, I realized that the stiffness and pain in my body only get worse when I don't move .
Imagine, I went on a two-week vacation. So, I skipped my workouts and my eating and drinking got a little out of control. When I came back home, I had symptoms that were worse than they had been in years. My back and joints hurt so much that I couldn't get up in the morning. My body was so uncomfortable.
My heart was actually saying, 'Let's take a break.' But my brain was saying, 'No, you can handle this, go and exercise.' So I reluctantly went to the gym and started exercising. Although it was hard at first, it got easier day by day. After a week or two, I felt like my joints and muscles were thanking me.
I know you may not like the idea of exercising when your body is sore and your joints are swollen. But I can assure you, once you get past the hardest part, you will have a much lighter, less painful, and stronger life.
How do we exercise properly?
We need to be a little careful when exercising with this condition. I used my knowledge and developed a safe exercise routine that suits me. When we do the same exercise every day, our body gets used to it. So I always change my exercise routine. Also, when I continue to do the same exercise, sometimes my joints can't handle it, and other inflammatory conditions like `(tendinitis)` can occur.
Here are the main types of exercise I follow and important facts about it.
| Exercise type | Things to consider |
|---|---|
| Weight Lifting | I lift weights 5-6 days a week. But I only focus on one body part at a time. I lift and lower the weights very slowly . This doesn't put unnecessary stress on the joints. |
| Cardio exercise | To be honest, I don't really like cardio. But someone with an inflammatory condition like AS is at higher risk for heart disease. So I reluctantly get on the treadmill. But I do a good 5-10 minute warm-up and slowly increase the speed. |
| Stretching | This is what I love. I feel the stiffness in my body disappearing. In AS, there is a risk of fusion of the spine and joints. So I especially stretch the spine and chest well. If the joints in the chest fuse, it can also affect lung function. |
Amazing change in diet!
Along with exercise, the other major thing that changed my life was my diet. About 5 years ago, I decided to try something new. That was to follow a very low-starch diet .
Although there is not much scientific evidence for this, there is one theory. That is, a bacteria called Klebsiella pneumoniae , which lives in our intestines, may cause the inflammation associated with AS. This bacteria feeds on starchy foods. So, the theory is that if we stop eating starch, this bacteria will not be able to cause inflammation.
I tried this. The results are truly amazing!
| Main foods to avoid | What to eat more of |
|---|---|
| Bread and everything made from bread flour (biscuits, cakes), rice, potatoes, noodles, pasta. I have also limited starchy foods like beans. | Lean protein (chicken), fish and other seafood, eggs, and lots of vegetables of any kind. I eat some fruit, but I get most of my carbohydrate needs from vegetables. |
The healing I received from this change
It's been over 5 years since I switched to this diet. The pain in my hip joints (`sacroiliitis`) and chest joints (`costochondritis`) that I used to have are almost gone now. The sudden feeling of weakness and fatigue that feels like a cold is now completely gone. I just recently remembered that the pain in my feet (`plantar fasciitis`) that I had for a long time is gone!
These symptoms only come back if I break this diet. It's okay to have a starchy meal every now and then. But if I eat the wrong foods for a few days in a row, like when I go on vacation, the effects are really noticeable.
This diet needs to be done exactly. It can't be done "just like that." I know that from experience.
It took me a while to find this lifestyle that works for me. It's a challenge to follow at times, but the results of that hard work are worth it a thousand times over.
Take-Home Message
- Ankylosing spondylitis (AS) is a long-term condition, but many of the symptoms can be controlled with lifestyle changes, such as exercise and diet.
- Even if there is pain and stiffness, it is very important to move. Start small and gradually increase your exercise.
- Some people have been able to reduce the inflammation and pain associated with AS by following a low-starch diet.
- Most importantly: Always talk to your doctor and get their advice before making any major changes to your diet or exercise routine. What works for everyone may vary.
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