By Jennifer Whitmire , MS, MEd, MH, CHES, NEP

The easiest way to get/create an autoimmune illness is to eat inflammatory foods, stay up too late, work long hours, and over-exercise or not exercise at all.

Oh!  We’re you looking for the Easy Button to get over an Autoimmune illness?  I can help you with that, too!

How many people do you know have, or think they have, an autoimmune condition? I feel like I hear more and more people have a diagnosis every day.  Is it just my world or everywhere?

These conditions can lead to a range of symptoms from exhaustion and pain to the inability to walk or even chew, and they increase the risks of other chronic health issues including cancer and heart disease. Autoimmune diseases are on the rise, and I hear about new ones all of the time.

Although there isn’t a quick fix or a one-size-fits-all solution to combat autoimmune diseases, it’s important to recognize that lifestyle changes can quickly help and even reverse many of these conditions.

To see the Easy Steps, you can scroll to the bottom.

Here’s a Brief Recap on Autoimmunity 

Autoimmunity is a condition where the immune system, our body’s natural defense system, turns against itself. Instead of protecting us from threats like bacteria and viruses, it mistakenly attacks our own healthy cells and tissues. We are actually attacking, damaging, and killing off our own cells.  

This misguided immune response can result in a range of autoimmune diseases, each with its own set of symptoms and challenges. While there’s no cure for it, in many cases it can be reversed or at least stabilized where you don’t get worse.  Understanding the complexity of autoimmunity is the first step toward getting to the root cause and effectively improving quality of life.  

Conventional, western medicine is misguided for many of these diseases.  For instance, in thyroid autoimmune disease, the thyroid is being attacked, and conventional medicine responds by removing or further killing the thyroid.  This doesn’t address “WHY is the body attacking the thyroid?” The WHY is going to lead to the body damaging something else.

We have to get to the Root Cause to stop the attack.

Can Lifestyle Make a Difference in Autoimmune Disease?

Lifestyle can definitely make a difference in autoimmune diseases, and it is probably at the root of the disease, as well.

Check your food!

Oftentimes, the food or food-like items are the culprit of inflammation which causes or leads to the cause of the attack.

My #1 Rule is READ THE INGREDIENTS.

On ANY and EVERY bag, box, bottle, that you touch, flip it over and read the ingredients.  Whether the item is going into your mouth, onto your skin, or the smells are going up your nose, what are you being exposed to?

Front of package marketing is meant to attract you.  That’s its job.  Companies pay loads of money to marketing to create labels, so you say, “Hey! That’s just what I need!”  They are very misleading!  

I help clients clean out their pantry, fridge, and freezer weekly, and you would not believe how shocked they are to find out that their organic glutenfree, vegan/paleo/keto,  perfect product contains harmful ingredients.

Buy you food in the produce department.  Real food doesn’t have labels.

An anti-inflammatory diet rich in fruits, vegetables, nuts and seeds, and legumes can help reduce inflammation and alleviate symptoms. Certain dietary patterns, such as the Mediterranean diet, DASH, WFPB, and Plantbased Keto have all shown promise in aiding autoimmune disease.  

Not only are these meal plans based on real whole foods, they are blood sugar-balancing which is key, as well.

Identify Trigger Foods or Food Sensitivities

Some people with autoimmune diseases are sensitive to specific foods. Common suspects include gluten and dairy. Identify your trigger foods by eliminating them and seeing if symptoms improve.  

It can take 6 months for some symptoms, so stick with it!

Once a trigger food has been identified eliminate it from your diet for good.  If it’s the root cause, the autoimmune illness will eventually return if you add it back. It might not be the first time you try it, but if the conditions are right, it will come back.

Focus on Anti-inflammatory Foods

Foods rich in omega-3s, such as chia seeds, flaxseeds, hemp seeds, walnuts, and cold-water fish, can help reduce inflammation. Omega-3 supplements might also be necessary depending on genetics.

Omega-3 fatty acids are important for maintaining the heart, brain, and various bodily systems. Primarily found in flaxseeds, chia seeds, hemps seeds, walnuts, and fatty fish, these essential fats reduce blood pressure and triglyceride levels, and prevent blood clot formation. 

Crucial for brain function, omega-3s, especially DHA, contribute to the development of the nervous system. Omega-3s also support joint health, alleviate symptoms of inflammatory joint conditions, promote eye health, and reduce the risk of age-related macular degeneration. 

Rainbow foods are high in polyphenols which provide us with loads of vitamins and minerals which are necessary for all of the biochemical pathways. These are also high in different fibers which are needed to help the body produce vitamins and neurotransmitters, as well as keep your digestive system in check. 

Polyphenols are known for their ability to neutralize free radicals, unstable molecules that can damage cells and contribute to various chronic diseases like autoimmune disease. Polyphenols have anti-inflammatory and anti-cancer properties, and they also support heart health by improving blood flow and reducing blood pressure. Some common types of polyphenols that you may be familiar with include flavonoids, phenolic acids, and resveratrol. Eating the rainbow is an excellent way to incorporate a variety of polyphenols into one’s daily nutrition.

Aim for GREENS three times a day.  Greens are packed with minerals which many of us struggle to consume, as well as fiber and other phytonutrients that aid in liver function. 

Leafy greens, including spinach, kale, collard greens, and Swiss chard, are abundant in vitamins A, C, and K, as well as folate (NOT potentially harmful folic acid) and various B vitamins. Leafy greens also contain essential minerals such as iron and calcium, important for blood and bone health. 

Additionally, the high levels of chlorophyll and antioxidants in these greens have anti-inflammatory and cancer-fighting properties. 

Only Eat Foods That Love You Back!

I hear “Some foods are just worth the risk.”  I’d rather die happy than give up, …” “It’s just occasionally.” “Eat everything in moderation.”

If your health is one of your top 3 priorities, none of those quotes fit you.  If you have an autoimmune diagnosis or elevated antibodies, this one “cheat” or “just this once,” can set you back up to 6 months.  Is eating that food or drinking that drink really worth 6 months of health?

The most difficult thing is identifying which foods don’t work for you.  Some people need to watch nightshades, while some people are not fazed by them.  Some people need to go completely whole food plantbased, no animal products, while some people do better with a little cold-water fish. Some people need to give up nuts, while others thrive with higher fats. Just like everything else, there is no one-size-fits-all.

The easy thing is getting rid of known inflammatory foods.  

• Gluten

Gluten can create an immune response that involves the release of certain immune system components and chemicals, including cytokines, which are signaling molecules that play a key role in inflammation. The inflammation can extend beyond the gut, affecting other tissues and organs, and contributing to a range of symptoms.

• Dairy

Lactose, the sugar present in milk, can cause inflammation in individuals who are lactose intolerant, as they lack the enzyme lactase needed to properly digest lactose. This can lead to symptoms such as bloating, gas, and diarrhea.

Some people may be sensitive or allergic to proteins in milk, such as casein and whey. These proteins can trigger an immune response, leading to inflammation. In particular, beta-casein, a type of casein found in different forms in various cow’s milk, has been studied for its potential inflammatory effects in susceptible individuals.

Dairy products, especially full-fat varieties, can be a source of saturated fats. High intake of saturated fats has been associated with inflammation and an increased risk of chronic diseases, including cardiovascular disease.

• Anything with “natural flavors”

The term “natural flavors” on food labels can be misleading. Legally it can still include both natural and synthetic components. A product added for processing can still fall under this category, and it doesn’t have to be listed. These hidden additives can create sensitivities and inflammation. Even if derived from natural sources, the processing methods and added ingredients could alter the original substances, leading to compounds that might induce inflammation. 

• Anything with flours

Unless you are grinding your own seeds into flour and retaining the natural oils and fibers, flours are inflammatory.  They are highly processed foods.  These can spike blood sugar, which raises cortisol, and increases inflammation.  Anyone with autoantibodies needs to maintain a stable blood sugar to aid in inflammation.

• Anything with sugar, cane sugar, or a word ending in -ose.

Sugar consumption, including cane sugar and coconut sugar, but especially from refined sugars and high-fructose corn syrup, is linked to the development of obesity and metabolic syndrome, both of which are associated with chronic low-grade inflammation. Consuming added sugar can lead to increased production of pro-inflammatory cytokines, molecules that play a key role in promoting inflammation. Additionally, sugar contributes to oxidative stress, another factor linked to inflammation. Furthermore, sugar-rich diets can disrupt the balance of gut microbiota, influencing inflammation in the gut and throughout the body. 

• Anything fried

Not just deep-fried chicken or fries, but chips, many Chinese foods, even pastries and crackers.  You may even be frying your veggies thinking you are stir-frying.

When foods are fried, especially in oils high in omega-6 fatty acids, they can produce compounds called advanced glycation end products (AGEs) and trans fats. These compounds promote inflammation and oxidative stress in the body. Additionally, the process of deep frying can lead to the formation of harmful free radicals, which can trigger an inflammatory response. The oils used for frying can also undergo changes in structure when exposed to high heat, leading to the production of inflammatory substances. Diets high in fried foods have been associated with an increased risk of inflammatory conditions such as cardiovascular disease, obesity, and metabolic syndrome.

Move In A Manner Appropriate for You

You can have too much of a good thing!  Be sure not to overdo it when adding in exercise.  A body that is already under stress does not need and cannot handle the added stress of training for a marathon, hours in the gym, or even a daily 5K.  It may be time to slow down.  Walk instead of run, use lighter weights in the gym or add in more rest days.  Find ways to move your body without adding stress.

A Body in Motion Stays in Motion!

Stretching, balancing, yoga moves, Qi Gong, and pilates may be more appropriate.

Regular physical activity not only helps with weight management but can also reduce inflammation, improve joint flexibility, and help with moving lymph and detoxification.  Make daily movement a goal to move the lymph and maintain muscle tone and bone strength.

Make Stress Management a Priority

Most of my clients, myself included, are type A personalities.  We want to do it all, and we want to be the best at it.  Many of us even thrive on the adrenal rush of getting it all done!  BUT…that same rush is destroying our body.  

Chronic stress can exacerbate autoimmune symptoms, and it may be just what helped create this situation.  For those of us who thrive on the adrenaline, taking the time for self-care, slowing down, or even taking a day off feels like wasting time. It is very uncomfortable.  BUT…if you truly want to get better, it is a MUST.

Finding a method that suits you is key!  

For some people, meditation is wonderful.  They can sit in silence and relax for 20-30 minutes and feel completely rejuvenated. For others, sitting in silence, just creates racing thoughts and worry, a mind full of to-do lists, or even anxiety.

Some people love visualization practices, while others have trouble seeing things and get frustrated with that method.  Some people feel rejuvenated after a few simple stretches or taking 15 minutes to read and reflect or journal.

Some people need movement in their meditation. Walking out in nature.  Playing games with friends, having a dance party in the kitchen.

There’s no one-size-fits-all.

Make Sure You Allow Yourself to Sleep 7-9 Hours Every Single Night

Quality sleep is critical for the immune system. Establishing good sleep hygiene can make a huge difference in managing autoimmune conditions. 

Turn off electronics at least 1 hour before bedtime to allow your eyes to rest, to eliminate blue light (which blocks your body from creating melatonin), and to signal to your body that it’s time to prepare for sleep.

Get Functional Lab Work

Most autoimmune conditions have underlying nutrient deficiencies. I, along with my Jen Twin, Jennifer Swank, review labs and genetics to help clients understand their genetic tendencies for nutrient deficiencies and if they are showing up in their labs, as well. 

Check Your Environment

Reduce exposure to environmental triggers like pollution, allergens, and toxins, which can help minimize symptoms in some cases.

Your Easy Steps

1. Increase the right foods
2. Cut out the wrong foods and food like substances
3. Move your body
4. Chill out and/or play
5. Sleep
6. Clean it up!  

Pick something each week to clean up: The food, your products (bath and body, cleaning, cooking utensils and food storage, your water, ….

Incorporating these lifestyle changes doesn’t mean you’re hitting an actual “easy button” to cure your autoimmune disease. However, it does mean you’re hitting an “easy button” to improve your quality of life, reduce symptoms, and better manage your condition.  You may even completely reverse the condition.

Just remember, it can come back.  You must commit to doing the work AND making it a permanent lifestyle adjustment.

We’re here to support you every step of the way. For more personalized guidance and a comprehensive approach to autoimmune illness, we invite you to download our Hormone Balancing Checklist. This valuable resource provides insights and practical tips to help you maintain hormonal balance. By addressing hormonal imbalances, you’re taking another proactive step towards optimizing your health. Your well-being matters, and we’re committed to providing you with the tools you need for a healthier and more balanced life. Download the Hormone Balancing Checklist now and empower yourself!

#AutoimmuneDisease, #LifestyleInterventions, #InflammatoryDiet, #StressManagement, #ExerciseandAutoimmunity, #MedicationCompliance, #NutritionalSupplements, #HealthyWeight, #AutoimmuneSupport, #EnvironmentalFactors

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Lifestyle Medicine as Treatment for Autoimmune Disease

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Lifestyle Medicine: The Health Promoting Power of Daily Habits and Practices

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Autoimmune Diseases

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How to Tackle the Relationship between Autoimmune Diseases and Diet: Well Begun Is Half-Done

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The “Natural” vs. “Natural Flavors” Conflict in Food Labeling: A Regulatory Viewpoint