How This Doctor Used Diet to Heal His Arthritis

From the age of 17, Dr. Micah Yu has been dealing with gout, a form of arthritis characterized by severe pain, redness, and tenderness in joints. Over time, as he continued to eat a Standard American Diet (SAD), his gout pain transformed to another form of arthritis, affecting multiple joints in his body. For over a decade, he experienced high inflammatory markers, which were linked to his consumption of processed and refined foods.

In an effort to save his health, he embarked on a journey to live a plant-based lifestyle with his wife, who was training in lifestyle medicine at the time. After making the switch to eating plant-based, his constant pain and flare-ups all went away. He lost over 30 pounds, significantly decreased his inflammatory markers, and overall felt much better.

Inspired by his own experience with gout and spondyloarthritis, he is now on a mission to help others tailor healthy habits and a healthy lifestyle. Currently, he is an integrative rheumatologist at Dr. Lifestyle clinic, which he runs with his wife, Dr. Melissa Mondala, a family medicine, and lifestyle medicine physician.

On a daily basis, he regularly counsels his patients with autoimmune diseases on long-term lifestyle interventions–such as adopting a plant-based diet–to help them improve their quality of life and become less dependent on medications. In an exclusive interview with The Beet, Dr. Yu talks about his health journey, what steps he took to transform his health, and what advice he gives his patients when it comes to eating plant-based. Let his words inspire you to optimize your health and nourish your body by filling your meals with delicious plants!

Dr. Micah Yu: I have practiced a plant-based lifestyle for 3 years now.

Dr. Yu: Growing up, I ate a typical Western diet full of refined and processed foods. When I was 17, I went on the Atkins diet in an attempt to get stronger, and I ended up developing gout, which is a form of arthritis. In my 20s, I was diagnosed with spondyloarthritis, an autoimmune disease that can affect the back, pelvis, neck, and some larger joints, as well as internal organs.

I would experience painful flare-ups anywhere from every two weeks to every two months, which would affect my entire body–from my jaw to my feet. I would sometimes limp to work and would wake up with stiffness and lots of pain.

Dr. Yu: I decided to change my diet to a plant-based diet after my wife encouraged me to. She was training in lifestyle medicine at the time, and she was amazed to discover how many individuals were active and healthy well into their 80s and 90s – due to a plant-based diet. Soon thereafter, she also decided to try a plant-based diet to treat some of her own health conditions. It was a journey we embarked upon together to transform our health and increase our quality of life.

Dr. Yu: With each passing week after switching to a plant-based diet, my pain and stiffness greatly decreased. Within three months, my pain and inflammation significantly improved, and I stopped having flare-ups. I did not have to take any painkiller medications anymore.

One day, I had blood work done and found that one of my inflammatory markers, C-reactive protein, was negative, after being positive for 10 years! It felt amazing to be pain-free and I was determined to continue with this lifestyle.

Dr. Yu: When my wife first had me try some plant-based dishes, I wasn’t a huge fan. Yet as the months went by, I became more interested in the idea of a plant-based diet. I started educating myself about the benefits of this diet by reading How Not to Die by Michael Greger, MD and watched the Forks Over Knives documentary film. Moreover, I made it a point to have my refrigerator at home filled mostly with fresh fruits and vegetables, so I stick to only those foods. It definitely worked, and as time went by, I started to enjoy preparing and eating different plant-based dishes.

Dr. Yu: I like trying all types of plant-based meals. One item I have a few times a week is a green smoothie filled with tons of fruits and vegetables. I also really enjoy whole grains and Asian vegetables in my diet. I make a delicious miso soup with tofu, green onions, and plenty of mushrooms. I also make savory chickpea pancakes, mango chia seed lassi, and purple yam chips – all of which are very delicious!

Dr. Yu: Yes, I trained in rheumatology, which was inspired by my experience with gout and spondyloarthritis. Rheumatologists treat conditions such as osteoarthritis, rheumatoid arthritis, psoriatic arthritis, ankylosing spondylitis, lupus, Sjogren's, gout, fibromyalgia, myositis, vasculitis, and other inflammatory conditions. After experiencing pain and other symptoms for years, I aspired to learn and understand chronic, autoimmune diseases from a physician’s perspective to not only help myself but also help others.

Dr. Yu: As a physician, I incorporate complementary medicine with traditional rheumatology, which means I often discuss nutrition and lifestyle modifications in addition to other treatments like medications. I see patients with autoimmune diseases every single day. When it comes to lifestyle changes, I emphasize the benefits of eating a plant-based diet and the power of food as medicine, which helps them get through their healing journey. I also always tell them to minimize stress as high stress negatively impacts one’s health and wellbeing.

Dr. Yu: You can't go wrong by eating the different colors of the rainbow!

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.