Wholistic Jen

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

When it comes to managing autoimmune diseases, it’s important to recognize that it’s not just about eliminating gluten; it’s about embracing a WHOLE approach to health that includes long-term lifestyle changes. This includes diet, mindset, rest, exercise, and more. For me, I thought I had the diet part down pat, but I had a lot to learn.

Autoimmune diseases often come with a host of complex and interconnected symptoms. Simply removing gluten from your diet, although a critical step, is just one piece of the puzzle. My journey began with going gluten-free, but it wasn’t until I made a few more lifestyle changes that I saw significant improvements in my health.

First, let’s talk about my experience. For six months, I adhered strictly to a gluten-free diet, yet my antibodies were still too high. It was discouraging to say the least. But instead of giving up, I dug deeper.

For one, I wasn’t actually 100% gluten free. I didn’t know all of the places gluten hides. I knew that gluten was in wheat, barley, and rye, and I didn’t eat anything that I knew had those in them, but I didn’t know soy sauce contained wheat. I ate at Asian restaurants a few times a week.  My sushi roll, miso soup, fried rice, and Moo Goo Gai Pan all had soy sauce in them or on them. I also never thought about cross-contamination (and most restaurants don’t think about that either!).  

If I order a gluten free bun, and the cook places it on the griddle to warm it up where he had just removed a regular bun, my bun now contains wheat. You may think that’s not enough wheat to cause a problem, BUT did he touch it with the same gloves and utensils, too?  That adds up, and we’re talking about an immune system that sees way smaller particles that we do. If I order the sweet potato fries, because the menu says gluten free, and the cook fries them in the same oil as the fried chicken or the breaded potatoes or the hushpuppies, my sweet potato fries now contain gluten. 

Have you ever been to a place like Subway or Chipotle?  The person preparing your meal doesn’t change gloves unless you ask, BUT all of those handles have already been touched by wheat-laden gloves, and the last time they reached into the greens, the gloves probably had wheat on them.

I also didn’t know that gluten was in oat products.  Oats are naturally gluten free, BUT they are harvesting, hauled, and handled using the same equipment used to harvest and handle all grains.  Oats always test high for containing gluten. Oats MUST be certified gluten free.

I also didn’t know that corn and dairy cross-react with gluten.  For many people with an autoimmune illness, they must remove those, as well.  I had already given up dairy, but I was still eating corn all of the time.  Every day I had either stone ground grits, cornbread, and/or popcorn. I experimented by removing corn from my diet for a month, and one day my daughter’s freshly popped popcorn smelled so good that I took a handful.  A few hours later I had a massive headache like I used to get when I ate peanut butter.

Once, I removed 100% gluten, corn, and non-certified GF oats, I finally saw some results. I was better but not back to “normal.”

Step 1: Blood Sugar (Adding on to Gluten free!)

The second major revelation in my journey was understanding the role of blood sugar balance. Managing blood sugar levels is fundamental, not only for those with diabetes but also for anyone with an autoimmune disease. Fluctuations in blood sugar can lead to inflammation, which causes an autoimmune response. I learned to eat meals that kept my blood sugar stable, focusing on low-glycemic foods, healthy plant fats, and consistent meal timing.

This shift didn’t just involve cutting out sugars or refined carbs; it meant embracing a diet rich in whole foods, lots of fiber, eating the rainbow, and eliminating foods found in boxes and bags. I started to notice that as my blood sugar stabilized, so did my energy levels and overall health. It became clear that erratic blood sugar levels had been contributing to my autoimmune flare-ups.

Step 2: Other Lifestyle Changes

Understanding that diet alone was not the sole solution, I made additional lifestyle changes that made major improvements in my healing journey. 

Mindset: Stress management became a priority. Chronic stress can wreak havoc on your immune system and blood sugar levels. Techniques like mindfulness, meditation, and even therapy helped me manage stress more effectively. Many of you already know that I practice legs up the wall every evening before bed, but I also do some breathing exercises first thing in the morning, and I just recently started setting my alarm to remind me to just smile and send love out into the universe.  Do whatever works for YOU!

Rest: Quality sleep is non-negotiable. During sleep, the body repairs itself, including the immune system. I have always prioritized a regular sleep routine, but I haven’t always been able to actually fall asleep.  I formed a sleep hygiene practice 5 years ago that works well for me.  I know I need closer to 8-9 hours of sleep, and as long as I practice good boundaries and stick to my sleep hygiene schedule, I can get the sleep I need.  Everyone needs to be sure they’re aiming for 7-9 hours of restorative sleep every night.

Exercise: Incorporating regular physical activity can be another crucial step. For me, I was over-exercising.  I was signing up for every 5K, Mud run, and Challenge I could, and I spent hours each day training. Appropriate exercise helps in regulating blood sugar levels and reducing inflammation but too much can create too much stress and too little just doesn’t work for a body created to move.  Now, I follow a mix of walking, strength training, and yoga exercises to maintain a balanced fitness plan.

Step 3: Liver Cleanse

The final and perhaps most transformative step was doing a liver cleanse. The liver plays a critical role in detoxifying the body, processing nutrients, and regulating metabolism. By focusing on the health of my liver, I was able to clear our stored debris and improve my body’s ability to manage toxins and maintain balanced hormones, from thyroid hormones to brain hormones to better menstrual cycles.

For me, the liver cleanse marked a turning point. Not only did my antibodies significantly decrease, but I also felt a newfound energy and clarity. It was as if my body finally had the support it needed to heal itself.

Managing an autoimmune disease is complex and requires a whole body approach. Simply going gluten-free might not be enough. It’s about understanding and implementing a broad spectrum of lifestyle changes that work synergistically to improve your health.

If you’re feeling stuck in your journey, remember that each step, no matter how small, brings you closer to better health.

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