How to Reverse Ankylosing Spondylitis Naturally

In this article, I discuss:

• What is Ankylosing Spondylitis?
• What Causes Ankylosing Spondylitis?
• Typical Treatments for Ankylosing Spondylitis
• Is Ankylosing Spondylitis Autoimmune or Autoinflammatory?
• Norman Cousins’ Recovery from AS Using Stress Reduction and Vitamin C Supplementation

And how the following natural methods of healing can reverse Ankylosing Spondylitis:

• Movement
• Diet Change
• Therapeutic Fasting
• Quit Smoking
• Red Light and Infrared Light Therapy
• Whole-body Cryotherapy
• Grounding

What is Ankylosing Spondylitis?

Ankylosing spondylitis (AS), also referred to as Radiographic Axial Spondyloarthritis, is a type of inflammatory arthritis that primarily affects the joints of the spine. Ankylosing spondylitis has both autoimmune and autoinflammatory characteristics, which are discussed below.

The first symptoms of AS that people tend to experience are pain and stiffness in the lower back and hips, especially in the morning and after being sedentary. As the immune system attacks the joints of the spine and the sacroiliac joints, the body attempts to heal itself by forming new bone tissue. The new bone can grow to fill the space between the vertebrae, causing the spine to fuse. This makes the spine stiff and inflexible, and typically leads to rounded or hunched posture.

Ankylosing spondylitis can also affect other joints in the body, like the shoulders, hips, and knees. When the ribs are affected, it becomes difficult to take full, deep breaths.

Like other autoimmune conditions, AS symptoms can unpredictably worsen or improve for periods of time.

Symptoms of Ankylosing Spondylitis include:

• Lower back pain and stiffness, especially after periods of inactivity
• Pain in the hips and buttocks
• Neck pain
• Fatigue
• Gastrointestinal (GI) symptoms, including diarrhea and abdominal pain
• Shortness of breath
• Skin rashes
• Vision problems
• Loss of appetite or unexplained weight loss

Complications associated with Ankylosing Spondylitis include:

• Fused vertebrae
• Spinal fractures
• Kyphosis (a rounded forward curve in the spine)
• Osteoporosis
• Eye and vision issues, including uveitis (inflammation in the eye) or light sensitivity
• Heart disease, including aortitis, arrhythmia, and cardiomyopathy
• Compression of spinal nerves and resulting symptoms
• Peripheral nerve damage and resulting symptoms

Who is at risk for developing Ankylosing Spondylitis?

Anyone can develop ankylosing spondylitis, but it is more common among certain groups of people, including:

• People assigned male at birth: Men are affected two to three times more often than women.
• People under the age of 30: About 80% of patients develop the first symptoms before the age of 30, and less than 5% of patients develop their first symptoms over the age of 45.
• People who have a parent or sibling with AS: This makes you 10 to 20 times more likely to develop AS than the general population.
• People who have psoriasis, irritable bowel syndrome, Crohn’s disease, or ulcerative colitis have an increased risk of developing AS.
• People with the HLA-B27 gene variant: Between 90% to 95% of AS patients test positive for the HLA-B27 allele, compared to approximately 10% of the general population.

What Causes Ankylosing Spondylitis?

As mentioned in the previous section, testing positive for the HLA-B27 gene variant increases the odds that a person will develop AS, but does not guarantee it. Among sets of identical twins in which one twin has AS, the other twin develops AS only 50% of the time. This means that environmental and lifestyle factors play a strong role in developing the condition as well. There are multiple theories regarding exactly why the HLA-B27 allele contributes to AS and other inflammatory conditions, but none have yet been proven.

There is a strong link between Klebsiella pneumoniae bacteria and ankylosing spondylitis. Klebsiella is often present in the gut flora of healthy individuals and is normally kept at bay by the immune system. But if your immune system is compromised and the bacteria population grows and gets into other parts of your body, you can develop a Klebsiella infection.

Microbiological studies show higher than normal levels of Klebsiella in the fecal matter of AS patients, and antibodies against Klebsiella are present in AS patients as well. Scientists believe that Klebsiella infection can lead to AS, especially in HLA-B27-positive individuals.

The HLA-B27 gene variant and Klebsiella infection are the two most commonly linked factors in developing ankylosing spondylitis, but it is possible to develop the disease without either of these factors being present.

How is Ankylosing Spondylitis Treated?

Drugs that reduce inflammation are typically prescribed for managing symptoms of ankylosing spondylitis. These may include nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and naproxen.

Corticosteroids like cortisone or methylprednisolone may also be prescribed. These drugs suppress the immune system by imitating our natural stress response. They can be taken orally or through injections into joints, and are best used on a short-term basis.

Biologic disease-modifying anti-rheumatic drugs (DMARDs) can relieve symptoms and potentially slow down disease progression for some people with AS. These newer types of DMARDs can reduce the specific type of inflammation that targets and destroys joint tissue. Some biologic DMARDs target tumor necrosis factor alpha (TNF-α, a protein that causes inflammation). Others target cytokines, which are signaling molecules secreted from immune cells that increase inflammation.

When Klebsiella infection or another infection is detected, antibiotics may be prescribed. Research shows that antibiotic treatment can result in significant improvement in disease activity for some people with ankylosing spondylitis. But long-term or excessive use of antibiotics can weaken the immune system and cause imbalances in the gut microbiota, so antibiotics should be used intentionally.

The natural treatments discussed in the rest of this article can be effective for reversing ankylosing spondylitis because they reduce damaging inflammation and strengthen the immune system, allowing the body to heal itself. The human body is expertly designed to heal itself, and it can accomplish true healing and reversal of disease in ways that no manufactured drug can. In all cases of chronic disease, it is up to us to give our body the tools it needs to fight the disease and heal itself.

Is Ankylosing Spondylitis Autoimmune or Autoinflammatory?

Our immune system has two different functional parts: the innate immune system and the adaptive immune system. We’re born with our innate immune system, and it’s our first line of defense. It defends us against a wide variety of pathogens (viruses, bacteria, fungi, parasites, and toxins like pesticides). The innate immune system first does its best to keep these pathogens out of our body, then it attacks and kills the pathogens that make it into our body. This response is inflammation, which involves blood carrying immune cells to the site of the attack.

After several days to weeks of the innate immune system response, the adaptive immune system takes over. Our adaptive immune system learns and adapts, creating specialized antibodies to fight each new pathogen. These antibodies remember each pathogen, so they can attack them more quickly the next time that same pathogen enters our body.

Autoimmune diseases have been recognized since roughly the 1950s, when medical researchers were able to prove that the immune system is capable of attacking itself. In autoimmune diseases, the immune system produces autoantibodies that attack healthy cells of the body. This is a malfunction of the adaptive immune system.

However, there are some health conditions that have many of the same symptoms as autoimmune diseases but do not show evidence of autoantibodies. This means that the adaptive immune system is not causing the attack. Instead, it seems that the innate immune system is malfunctioning and causing inflammation that results in symptoms like swollen lymph nodes, fever, rashes, chills, and more. These conditions are described as “autoinflammatory,” which is still a new and not well-recognized classification. It’s likely that some conditions involve a combination of autoinflammatory and autoimmune responses.

Ankylosing spondylitis seems to be one of these conditions, as research shows malfunction of both the innate and adaptive immune systems. Research has found evidence of abnormal activity of innate immune system cells in parts of the body affected by the disease. And the intestine, which plays an important role in innate immune system defense, is involved in AS. But research has also found evidence of autoantibodies in AS, as well as activation and expansion of adaptive immune cell populations.

Norman Cousins’ Recovery from Ankylosing Spondylitis Using Stress Reduction and Vitamin C Supplementation

Norman Cousins, a well-known political journalist, author, professor, and world peace advocate, was diagnosed with ankylosing spondylitis in 1964 at the age of 49. He was given a 1 in 500 chance of recovering. Cousins felt that he had become sick due to stress and adrenal exhaustion, which had put his immune system in a state where it could not fight off pathogens. He felt that the medications which were being over-prescribed to manage his condition were toxic. He had also read research on Vitamin C in medical journals, and knew about its potential to reduce inflammation and help the body maintain collagen.

Luckily, Cousins’ doctor was open to his ideas about how to use stress reduction, positive thinking, and Vitamin C supplementation to strengthen his immune system and help his body heal itself. Cousins formulated a treatment plan for himself consisting of laughter (brought on by watching funny TV shows and movies and reading humor books) and high-dose intravenous ascorbic acid (a form of Vitamin C), administered slowly over three to four hours.

Cousins found that ten minutes of “genuine belly laughter” resulted in at least two hours of pain-free sleep. He also found that both laughter and ascorbic acid reduced the sedimentation rate of his blood. Sedimentation rate is a blood test that measures how quickly red blood cells settle to the bottom of a test tube in one hour. Inflammation causes red blood cells to clump together, making them heavier and causing them to fall to the bottom of the test tube faster. A higher sedimentation rate (faster settling) indicates a higher level of inflammation in the body. After each episode of belly laughter, Cousins’ blood tests showed a drop of at least 5 points in sedimentation rate. After the first dose of IV ascorbic acid, his sedimentation rate dropped by 9 points. The rate steadily dropped as he continued his regimen of laughter and ascorbic acid supplementation.

While it has been suggested that laughter and Vitamin C may have served as placebos in Cousins’ recovery, research supports both of these methods as being effective for strengthening the immune system. Laughter has been shown to decrease levels of cortisol and epinephrine, which indicates a reversal of the stress response. Laughter also reduces pain and improves natural killer cell activity.

Likewise, research shows that adequate intake of Vitamin C is necessary for immune system function. It is a powerful antioxidant, and supports many functions of both the innate and adaptive immune system. It protects against pathogens and environmental oxidative stress, and Vitamin C deficiency results in a weakened immune system and higher susceptibility to disease.

The human body cannot produce Vitamin C, so we must continually take it in. Multiple studies, such as these published in 2011 and 2021, have found that Vitamin C levels are lower in AS patients than in controls. This may be because the patients are not taking in enough Vitamin C for their immune system to function properly, and/or because their bodies are using up a great deal of Vitamin C in order to try to maintain their collagen.

As Cousins continued his treatment plan, his health continued to improve, and he miraculously regained function and returned to work. You can read his story in his insightful book Anatomy of an Illness, which is an inspirational read for anyone with a chronic illness.

Movement

Movement is very important for ankylosing spondylitis patients. AS patients report that their discomfort tends to be worse after they have been sedentary, and that pain and function improves as they move more. Regular movement helps AS patients maintain strength, range of motion, and flexibility. In his book Beating Ankylosing Spondylitis Naturally, Dr. Scott Johnson (who suffered from AS himself) recommends swimming, water aerobics, strength training, yoga, core strength training, and flexibility exercises.

Dr. Johnson also strongly recommends daily practice of deep breathing exercises, which he describes in his book. He writes that since AS can cause constriction of the chest, it’s important to practice deep breathing in order to prevent stiffening and fusion of the ribs and maintain flexibility of the chest wall.

Research consistently shows the benefits of a regular exercise program for ankylosing spondylitis. A 2018 review analyzed studies to assess the effectiveness of varied exercise programs on disease activity and function. The review included studies on home-based exercise programs, swimming, Pilates training, and supervised exercises. The researchers found that a variety of types of exercise programs are effective for reducing disease activity and improving physical function in AS patients.

A 2022 meta-analysis compared the effects of supervised physiotherapy to “usual care” and home-based exercise programs in patients with ankylosing spondylitis. The review found that supervised physiotherapy led to significantly greater improvements in disease activity, functional capacity, and pain when compared to usual care. However, there was no significant difference between physiotherapy and home-based exercise.

Water-based exercise programs show promise for ankylosing spondylitis patients. Exercising in water takes pressure off of joints, reducing pain and allowing patients to move through a greater range of motion and practice more challenging exercises than they can on land. The water also gives gentle resistance, allowing patients to build strength. Patients also report that they enjoy the motivation and social aspect of exercising in a group led by an experienced professional.

A 2014 study of 69 AS patients compared the effects of a 4-week aquatic exercise program to 4 weeks of home-based exercise. The water-based exercises produced greater improvements in pain, general health, vitality, social functioning, and general mental health than the home-based exercise program.

A 2015 study of 30 AS patients compared a program consisting of aquatic therapy plus relaxation to no treatment. After two months, the patients who engaged in the aquatic therapy and relaxation reported significant improvements in physical function, fatigue, pain at the neck, back and hips, swelling in joints and waking morning stiffness.

Often, treatments that prove to be effective at reducing symptoms are more cost-effective than standard treatments because they result in less treatment over time. A 2002 study of AS patients found that 4 weeks of hydrotherapy sessions led to significant improvements in well-being, pain, and duration of morning stiffness when compared to physiotherapy and drug management. Since the improvements appeared to last for up to 40 weeks, the researchers concluded that including aquatic exercises in AS treatment is more cost-effective than conventional treatment alone.

Clinical Somatics can also be an ideal way for AS patients to maintain flexibility and mobility. The gentle movements are practiced lying on the floor, on a carpet, exercise mat, or blanket. If a patient is not comfortable practicing exercises on the floor, they can practice seated versions of the movements in a chair. The exercises allow patients to release chronic muscle tension and associated pain, while at the same time improving voluntary muscular control and proprioception (internal sense of posture). When practiced regularly, Clinical Somatics exercises can allow AS patients to engage in more strenuous physical activities comfortably.

Diet Change

Gut health is closely tied to the development of ankylosing spondylitis, and research shows that dietary changes can be very effective at managing the disease and reducing symptoms. Gut inflammation is present in up to 60% of patients with spondyloarthritis. But since everyone’s guts and immune systems are unique, there isn’t one specific diet that has been proven to be the best for everyone with ankylosing spondylitis.

Ankylosing spondylitis is an inflammatory disease, and we all have different foods that trigger inflammation for us. In general, a diet of simply prepared whole foods can be very effective for reducing inflammation. This means eliminating processed foods and added sugars, and focusing on unprocessed foods that are high in nutrients, fiber, and antioxidants.

The Mediterranean diet, which is based on whole, fiber-rich foods, is often used in nutritional studies. A 2021 study of 161 axial spondyloarthritis patients tested the effects of the Mediterranean diet on disease symptoms. The study found that the Mediterranean diet had a beneficial effect on disease activity, with greater adherence to the diet leading to more significant reduction in symptoms.

Likewise, the Paleo diet has been found to be associated with lower levels of systemic inflammation and oxidative stress. The Paleo diet is a whole-food diet that includes meat, poultry, fish, eggs, vegetables, fruits, nuts, and seeds. It eliminates all grains and dairy, as well as all processed foods and added sugar, all of which are known to cause inflammation.

A study of 25 patients with spondyloarthropathy examined the effects of eliminating dairy from the diet. Seventy-two percent of participants followed the diet. Fifty-two percent of the participants reported good improvement of symptoms after six weeks, and 62% of these participants were able to discontinue taking nonsteroidal anti-inflammatory drugs (NSAID).

Some research has shown that a reduction in starchy foods, including bread, potatoes, pasta, and baked goods, can reduce inflammation and disease symptoms in patients with ankylosing spondylitis. This is because starch feeds gut microbes, including a group of gut microbes called Klebsiella. Overgrowth of Klebsiella has been found to occur in AS patients, and AS patients also have elevated levels of antibodies against Klebsiella bacteria. It has been suggested that Klebsiella bacteria may be a trigger factor for developing ankylosing spondylitis. When AS patients go on a low starch diet, they experience a reduction in antibodies and a decrease in inflammation and disease symptoms. In one study, a majority of the participants reported that the severity of symptoms declined, and in some cases, disappeared.

Dr. Scott Johnson, who used natural methods to recover from ankylosing spondylitis, reports that many patients experience relief simply by removing the most common inflammatory foods from their diet: sugar, dairy, and gluten. He also recommends avoiding or eliminating saturated and trans-fats, omega-6 fatty acids, refined carbohydrates, and meat that is highly processed or poor quality. In addition, Dr. Johnson suggests consuming anti-inflammatory foods like dark chocolate, oily fish, ginger, turmeric, cinnamon, garlic, dark leafy greens, nuts, olive oil, berries, and tart cherries.

The best way to figure out which foods are causing inflammation for you is to do an elimination diet in which you completely eliminate potentially inflammatory foods from your diet for a period of time, ideally at least one month. If you want guidance, a great place to start is with the Whole30 diet. After eliminating all possible triggers of inflammation, you’ll go through a process of reintroducing foods one at a time. This allows you to isolate the effects of individual foods, which can be very difficult to discern when consuming a typical, varied diet.

Therapeutic Fasting

Therapeutic fasting describes significantly reducing caloric intake or abstaining from eating completely for a period of time with the intention of improving health. Intermittent fasting describes therapeutic fasting that lasts less than 24 hours. Extended fasting typically describes fasting that lasts longer than 24 hours.

While fasting has been a part of many cultures and religions throughout history, it has become mainstream recently as a result of research showing its vast health benefits. One of these important benefits is a reduction in inflammation. When we give our digestive system a break by not eating, levels of inflammatory cells fall, and the body can focus on healing itself rather than on digesting food.

Ankylosing spondylitis patients report that fasting reduces their pain, stiffness, and swelling, and improves their gut health. Research shows that fasting for just 12-16 hours reduces inflammation and oxidative stress, and it can be used to reduce chronic pain in many inflammatory and autoimmune diseases including ankylosing spondylitis, rheumatoid arthritis, psoriasis, psoriatic arthritis, multiple sclerosis, asthma, and type 1 diabetes.

Fasting should be practiced only after receiving approval from your doctor. And it should not be practiced by people who are pregnant, breastfeeding, have a history of disordered eating, or have a health condition that contraindicates caloric restriction. If you want to learn more about fasting, I highly recommend Dr. Jason Fung’s book The Complete Guide to Fasting.

And remember, it’s very important to focus on eating whole, nutritious, anti-inflammatory foods during your eating window. Abstaining from food allows the body to focus on healing, but you also must give your body the nutrients it needs to heal itself.

Quit Smoking

Research consistently shows a link between cigarette smoking and disease severity in ankylosing spondylitis patients. Smoking is associated with faster-moving spinal damage, more anxiety and depression, worse sleep, and poorer quality of life. In fact, a study of 900 people found that any history of smoking is associated with worse symptoms and disease progression when compared with people who have never smoked.

While scientists aren’t certain why smoking contributes to worse symptoms of ankylosing spondylitis, many believe that the inflammation caused by smoking plays a role. Researchers note that since smokers tend to have other lifestyle habits that also worsen their symptoms, it can be difficult to discern which habits are directly affecting which disease symptoms.

Luckily, some of the negative effects of smoking can be reversed by quitting. A 2019 study of AS patients found that those who quit smoking experienced significant improvements in disease activity, physical mobility, and quality of life.

Red Light and Infrared Light Therapy

Red light therapy, also referred to as low-level laser therapy (LLLT) and photobiomodulation, uses red and near-infrared light to stimulate biochemical changes in the cells of our body. Red and near-infrared light improve our production of ATP, which is our cells’ main source of energy. Absorption of red and near-infrared light also improves cell signaling, the synthesis of growth factors, and reduces oxidative stress.

Humans evolved being exposed to red and near-infrared light naturally. These wavelengths of light are present in the greatest amounts during the first 45 minutes after sunrise and the last 45 minutes before sunset. Since most of us are indoors during these times of day—or if we’re outdoors, we likely don’t have much of our skin exposed—we’re missing out on the natural, very necessary health benefits of red and near-infrared light. So, red light therapy simply replaces a type of light that we should be exposed to daily but aren’t anymore due to our modern-day lifestyles.

Thousands of studies on red light therapy have shown benefits for a wide range of health problems, from skin conditions to autoimmune disorders to neurodegenerative diseases. Red light therapy improves cellular energy, relieves pain, reduces inflammation, and has even been shown to improve the health of the gut microbiome.

A 2016 study tested the effects of LLLT combined with passive stretching for AS patients. After 12 sessions of LLLT over eight weeks, the group that received red light therapy experienced a significant improvement in all pain and function scales. Eight weeks after the conclusion of the treatments, the patients still reported pain relief, but improvements in other function measurements had diminished. This suggests that red light therapy should be continued on a regular basis in order for improvements to be maintained.

Infrared light also comes from the sun, and has a longer wavelength than red light. It is invisible to the naked eye, and we feel it as heat. Since it has a long wavelength, it can reach deeper into our skin, muscles, and nerves than red light. Infrared light treatment leads to a decrease in oxidative stress and inflammation, improvement in circulation, stimulation of growth factors, and improved tissue repair. Like red light therapy, infrared light can improve a wide variety of health conditions, and its benefits are being studied extensively.

A 2019 study explored how infrared light could help ankylosing spondylitis patients. Test subjects received infrared light treatment twice daily for five consecutive days. The patients who received the treatment experienced reduced pain and stiffness, as well as a reduction in levels of C-reactive protein.

If you have never tried red light or infrared light therapy, you can likely find a local spa that offers one or both of these treatments. People who want to use these therapies on a regular basis can purchase a red light panel and/or an infrared sauna for their home. While these devices can be expensive, they are less expensive in the long run than visiting a spa regularly, and far more convenient. If you want to learn more about red light therapy, I highly recommend Ari Whitten’s book Red Light Therapy.

Whole-body Cryotherapy

Cryotherapy describes cooling a part of the body or the entire body for therapeutic purposes. Traditionally, cryotherapy has been practiced by using ice packs and cold-water immersion baths. Whole-body cryotherapy (WBC) is now being extensively researched as a natural therapy for a wide variety of health conditions, including ankylosing spondylitis. Whole-body cryotherapy is typically carried out in a chamber in which the user stands up for two to three minutes. Very dry, cold air circulates in the chamber, lowering skin temperature in a comfortable way.

Whole-body cryotherapy has proven to be a safe and effective treatment for painful inflammatory conditions like ankylosing spondylitis. Reasons for this include the fact that WBC reduces inflammation, has positive effects on cytokines and hormones, regulates the autonomic nervous system, and releases neurotransmitters that modulate pain sensation and mood.

A number of studies have compared the effects of exercise therapy alone to exercise therapy practiced concurrently with WBC. One such study of 92 ankylosing spondylitis patients found that those who underwent cryotherapy at -110∘C experienced significantly reduced disease activity compared to the patients who did not. Another such study found that ankylosing patients who received WBC in addition to kinesitherapy experienced a greater increase in lumbar and thoracic spinal mobility than the control group, who received only kinesitherapy. Yet another similar study found that ankylosing spondylitis patients who received WBC experienced a significant decrease in markers of oxidative stress, along with a significant increase in total antioxidant status, as compared to controls.

Research consistently shows that WBC reduces inflammation in ankylosing spondylitis patients. A 2008 study tested the effect of WBC on pain reduction, disease activity and pro-inflammatory cytokines (tumor necrosis factor-[TNF-]alpha and interleukin-[IL-]1), and improvement in functional scores, in patients with inflammatory rheumatic diseases (rheumatoid arthritis, ankylosing spondylitis, and psoriatic arthritis/spondylitis). After undergoing nine sessions of WBC in five days, pain and disease activity scores decreased significantly, while functional scores significantly improved. There was also a significant reduction in TNF-alpha and IL-1.

Another study tested the effects of WBC on inflammation of the endothelium in ankylosing spondylitis. One group of patients received a three-minute session of WBC followed by a one-hour exercise session, while the other group received only the exercise session. Researchers measured levels of a variety of inflammatory biomarkers one day before and one day after the treatment period. The patients who received WBC treatment experienced a significant decrease in inflammatory biomarkers as compared to the control group. They also experienced an increase in albumin, a beneficial protein found in the blood.

WBC has also been shown to improve muscle function in ankylosing spondylitis patients. A 2015 study explored the effects of WBC on muscular disorders in AS patients using functional muscular testing. The researchers found that WBC led to improved results on functional muscle tests, including muscle strength and extensibility.

Pain relief is typically the most immediate concern for people who suffer from inflammatory conditions. A 2000 study of 120 patients with inflammatory rheumatic diseases (ankylosing spondylitis, fibromyalgia, rheumatoid arthritis, chronic low back pain, osteoarthritis, and other autoimmune diseases) tested the effect of WBC on pain levels. After WBC, the patients’ pain decreased significantly for about 90 minutes. The temporary pain relief facilitates physiotherapy and Occupational Therapy. The patients reported that WBC was an essential part of their rehabilitation program.

Researchers have also examined the effect of WBC on cardiovascular risk factors in patients with ankylosing spondylitis. They found that WBC decreased markers of oxidative stress, as well as levels of total cholesterol and LDL cholesterol, triglycerides, sCD40L, PAPP-A, and PLGF. The researchers concluded that WBC is a useful method of atherosclerosis prevention in ankylosing spondylitis patients.

Traditional cryotherapy is easy to start at home, and you may later decide to spend money on a more expensive version. At home, you can put ice packs or ice sleeves on specific painful areas. You can also take cold showers, take a cold bath, or add ice to a cold bath. If you want to try the more expensive options, you can seek out a local spa that offers whole-body cryotherapy (as used in the referenced research studies) or a cold plunge tub. You may decide to continue with regular WBC sessions at a spa, purchase a cold plunge tub, or purchase a chiller for your bathtub.

Grounding

Immune cell activation and inflammation generate free radicals, which are molecules or atoms that have unpaired electrons. Free radicals are highly reactive and unstable, and they can react with other molecules and cause damage to the cells of our body.

When our body does not have enough antioxidants to neutralize all of the free radicals being produced, the buildup of excess free radicals results in the state of oxidative stress. Oxidative stress plays a major role in chronic, degenerative illness such as cancer, autoimmune and autoinflammatory conditions, and neurodegenerative diseases.

One of the easiest and most natural ways to neutralize free radicals is by grounding. The surface of the earth has an unlimited supply of free electrons due to solar wind, ionospheric wind, and meteorological activities. When we touch our bare skin to the earth, these free electrons flow from the surface of the earth into our body, where they pair with free radicals and neutralize them.

Unfortunately, wearing shoes with rubber soles prevents the free electrons from flowing into our body. The only way to effectively ground ourselves is by walking on the surface of the earth barefoot, wearing conductive footwear, or grounding indoors using a device such as a grounding mat or patch.

Thermography case studies illustrate how patients with chronic joint pain experience dramatic improvement from grounding, often within just a few days. Studies demonstrate how grounding reduces inflammation, relieves pain and stiffness, reduces arthritis symptoms, improves heart rate variability, has a favorable effect on blood viscosity, decreases red blood cell aggregation, improves blood pressure, regulates thyroid hormone production, regulates blood sugar levels, reduces anxiety, improves sleep, speeds wound healing, and shortens recovery time from viral infection. As the earth’s free electrons neutralize damaging free radicals, oxidative stress is reduced. Then the body is able to focus on healing itself, rather than constantly trying to reduce the buildup of free radicals.

If you want to learn more about grounding, I highly recommend reading Clint Ober’s book Earthing. It is also advisable to take it slow when you first being grounding yourself, since for most people it is a significant change in the internal state of their body. Start by grounding outdoors with bare feet for 30-60 continuous minutes per day. As a next step, try using a grounding mat indoors while you’re sitting down for periods of time. When you’ve worked up to grounding for 3-4 hours per day, then you’ll likely be ready to have a great night’s sleep on a grounding sleep mat, which is the easiest way to get a long stretch of grounding in each day.

Moving Forward

When pursuing more than one natural healing practice, it’s very helpful to keep a journal so you can track how each practice affects you. You may want to start just one practice at a time, and ease into each one gradually in order to allow your body to adapt. For example, don’t start exercising with long sessions; start with short, gentle exercise sessions and extend them only as it feels good for your body.

As Dr. Johnson writes in his book:

“Don’t give up if you don’t see immediate results. Your results will vary based on disease progression, how long you have had AS, and your current state of health. Some remedies may take weeks to produce results. Keep trying and maintain a “can do” attitude. You can beat AS because anything is possible.”