How I Manage My AxSpa Without Biologics: Nutrition and Movement

2025 marks 10 years since my AxSpa diagnosis! What a journey!

My decision not to take biologics

Once I got the diagnosis, my rheumatologist suggested strong anti-inflammatory medication, which helped with symptoms at first, but after a few months left me with side effects and worsening of my gut health. I decided to stop taking them and I said "no" to taking biologics (I’m aware that I am lucky with the progression/activity of my AxSpa being more on the mild side/early stage.)

Nevertheless, I wanted to try more natural approaches first, knowing that biologics would always be there waiting for me if need be. I wanted to understand the root causes and triggering factors for my flares and symptoms.

Over the years, I’ve tried many different things when it comes to my lifestyle, following the principles of functional medicine. I have been mostly pain free for the past 5 years, with no signs of disease progression. How wonderful and empowering!

How do I manage my AxSpa without biologics?

Below is a summary of the pillars of health I focus on. All the experiments/changes I have made - and still make - offer me lots of insights and learnings about what is needed for my overall well-being. I feel healthier and more resilient now than I did 10 years ago!

Nutrition

I focus on whole, nutrient-dense and anti-inflammatory food.

The first step when I first looked at nutrition, was to address my gut health. This is so key when it comes to autoimmune conditions and lowering inflammation. (You can read more about how I approached my gut health here.) I first did a stool test to understand the state of my microbiome and to map out a plan forward.

I cook a lot at home, that way I have more control over what I eat. Healthy carbohydrates (always 100% gluten free, such a quinoa, buckwheat, rice, sweet potatoes), healthy fats (coconut oil, olive oil, avocados, avocado oil, Omega-3 fats), grass-fed/wild-caught meat/fish for high-quality protein and lots of vegetables. I avoid processed and packaged food which I notice increases inflammation in my body.

I also enjoy eating out, but I am always mindful of what I order to support my gut health. I take supplements to further support my needs (Vitamin D, Magnesium, Omega-3, Vitamin B Complex and some more based on how I feel).

Movement 

For us AxSpa warriors, movement is medicine!

Movement has played – and still does – a huge role on my healing journey. If I don’t move daily, my body is very quick to send signals of stiffness, discomfort and restlessness.

Movement doesn’t always mean exercise. It is about engaging our bodies into activity.

“Move daily, gently, mindfully” has been my mantra when it comes to movement. What does my body need today? I make sure to do a little check-in in the morning and adapt my day accordingly.

The 10 years since diagnosis also mark 10 years since I ended my tennis career. With the diagnosis, I thought I would never be able to do competitive sports again. I was wrong! The past two years I have been playing Padel for the German national team. It’s been rewarding to compete again, especially since I had a big hip surgery three years ago.

My weekly routine consists of Padel, strength training (so important!) and more relaxing movement (walking, yoga, stretching). Movement fuels those feelings of vitality, focus, motivation, improved mood and reduced stress.

Stay tuned for part 2 as I share more about other key lifestyle pillars: stress management, nervous system regulation and the power of connection.