Wholistic Jen

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

Inflammation can be our ally in many ways. It’s the body’s natural defense system which helps protect us from infections and promotes healing. Think about when you get a cut or are exposed to a cold virus – your body’s inflammatory response kicks in to protect and heal you. Inflammation is a fundamental biological response to pathogens, damaged cells, or irritants. It’s an important part of our immune system. 

When inflammation becomes chronic or dysregulated, it can turn against us, particularly in autoimmune diseases. Autoimmune diseases occur when the immune system attacks the body’s own tissues. Inflammation plays a main role in the progression and severity of these conditions. The key is to balance and manage inflammation to support our overall health.

How Is Inflammation Involved In Autoimmune Diseases?

Inflammatory cytokines are small proteins released by cells in response to a threat. These cytokines act as signaling molecules to regulate inflammation.  They are typically produced by immune cells.

In autoimmune diseases, cytokines can become overactive and lead to further tissue damage. They serve as messengers that tell the immune system to keep attacking, which can perpetuate the cycle of inflammation and autoimmunity.

In autoimmune illnesses, the body identifies a particular protein as an “invader” and sends all its immune troops to attack it. Unfortunately, this can result in bystander damage. Sometimes, the protein on a particular organ or tissue resembles the “bad invader” too closely, so it gets targeted as well. The immune system begins to fail to distinguish between self and non-self.

Inflammation is a key player in this process. Chronic inflammation leads to ongoing attacks on tissues, resulting in more damage and dysfunction. This can create feedback loops that perpetuate autoimmune responses. Once inflammation is initiated, it can lead to the release of autoantigens (self-antigens), further stimulating the immune system and creating a vicious cycle of inflammation and autoimmunity. 

The continuous presence of inflammatory cytokines and immune cells in affected tissues leads to a cycle of damage and repair, which can result in fibrosis (scarring) and loss of function. For example, in rheumatoid arthritis, inflammation activates immune cells that attack the joints, causing pain and swelling. In multiple sclerosis (MS), inflammation in the central nervous system leads to immune cells attacking the myelin sheath, the protective covering of nerve fibers, resulting in neurological symptoms.

In autoimmune thyroid diseases like Hashimoto’s and Graves’ disease, the thyroid gland becomes a target, leading to dysfunction and destruction over time. This relentless attack on the thyroid can disrupt its ability to produce hormones needed for regulating metabolism, growth, and energy. As thyroid tissue is damaged, people may experience a range of symptoms from fatigue and weight gain in hypothyroidism to weight loss and anxiety in hyperthyroidism. The inflammation not only damages the thyroid but also creates a vicious cycle that is hard to break without proper intervention.

What Does Blood Sugar Have To Do With Inflammation?

High blood sugar levels cause oxidative stress and an increase in inflammatory cytokines, increasing inflammation. Balanced blood sugar levels help reduce inflammatory responses and improve disease management.

Balancing blood sugar levels is necessary for managing inflammation. When blood sugar levels are consistently high, it leads to increased levels of insulin. Elevated insulin can drive inflammation by promoting the release of pro-inflammatory cytokines. This is particularly concerning in autoimmune diseases where inflammation is already a significant problem.

High cortisol levels can also fuel inflammation. Cortisol is known as the stress hormone and is released by the adrenal glands. While it has many functions, including regulating metabolism and reducing inflammation, chronically high levels can have the opposite effect. 

Elevated cortisol can increase blood sugar levels, which in turn promotes the release of insulin and leads to inflammation. This response can worsen autoimmune conditions.

What Do Hydration And Sleep Have To Do With Inflammation?

Proper hydration and quality sleep are essential in managing inflammation and blood sugar levels. Dehydration can lead to elevated blood sugar levels and worsen inflammation, while adequate hydration helps in maintaining metabolic balance. 

Similarly, sleep is a vital component in regulating hormones that control both blood sugar and inflammation. Poor sleep can lead to elevated cortisol levels and insulin resistance.

Practical Steps For Balancing Blood Sugar

For me, it wasn’t just about eliminating gluten; it was about embracing a whole approach to health that includes long-term lifestyle changes. After going gluten-free, I focused on learning about blood sugar balance. I realized that eating balanced meals with a good mix of healthy fats, leafy greens, and non-starchy rainbow foods was key to maintaining stable blood sugar levels. This helped reduce inflammation and improve my overall health.

Hydration and proper sleep were also critical parts of my journey. Drinking enough water and getting quality sleep every night helped regulate my hormones and reduce inflammation.

Balancing blood sugar involves:

– Eating a balanced diet rich in whole foods, high in mineral-rich greens, fiber, and healthy fats.

– Eliminating added sugars and processed foods.

– Eating regularly spaced meals to prevent spikes and drops in blood sugar.

– Incorporating appropriate physical activity into your daily routine.

– Managing stress through relaxation techniques and time-outs like journaling, doing a hobby, meditation, or yoga.

Can high blood sugar levels worsen autoimmune conditions?

Yes! High blood sugar levels can worsen autoimmune symptoms by promoting systemic inflammation and impairing immune function. This can lead to increased disease activity and flare-ups in conditions like lupus, multiple sclerosis, and autoimmune thyroid disorders.

What role do thyroid hormones play in blood sugar regulation?

Thyroid hormones influence glucose metabolism by stimulating gluconeogenesis and glycogenolysis in the liver. They help maintain stable blood sugar levels by ensuring a steady supply of glucose during fasting and stress.

What are the symptoms of blood sugar imbalances in autoimmune conditions?

Symptoms of blood sugar imbalances include fatigue, irritability, brain fog, headaches, hunger, dizziness, frequent urination, and increased thirst. These symptoms can mimic or exacerbate those of autoimmune diseases, making management even more challenging.

How do stress and cortisol levels influence blood sugar and inflammation?

Stress increases cortisol levels, which can lead to elevated blood sugar and insulin resistance when it is chronic. High cortisol also promotes inflammation, aggravating autoimmune conditions. Managing stress through mindfulness and relaxation techniques can help balance cortisol and blood sugar levels.

Are there specific foods to avoid to keep blood sugar stable in autoimmune diseases?

AVOID

– Added sugars and sugary drinks.

– Bread, pasta, and other foods made from refined grains.

– Processed snacks and fast foods.

– High-glycemic index foods that cause blood sugar spikes.

-Dairy products.  Dairy may not cause your blood sugar to spike, but it does cause insulin to spike which can lead to insulin resistance over time.

Do you know which foods cause blood sugar spikes for you?  If not, a CGM can help. I just recently started wearing a CGM (continuous glucose monitor), because my A1C started to creep back up. It’s only at 5.3, but I want to know why it’s going up. 

An A1C of 5.2 is the upper range of optimal in the Functional Medicine world, so I start getting concerned when it gets above that.  (In the conventional medicine world, doctors aren’t concerned until you hit 5.7 which can be too late as far as retinal damage and small vein damage). 

If you need a CGM, ask your doctor for a prescription if you live in the states, or click here. (You can buy them over the counter in other countries).

How does insulin resistance relate to autoimmune diseases?

Insulin resistance is when the body’s cells become less responsive to the hormone insulin which leads to higher levels of insulin and glucose in the blood. This condition impacts inflammation in the body. Chronic inflammation is a common underlying factor in both insulin resistance and autoimmune diseases. 

In conditions like lupus and multiple sclerosis (MS), higher rates of insulin resistance have been observed. This can create a vicious cycle where insulin resistance contributes to increased inflammation, which in turn can worsen the symptoms and progression of autoimmune diseases. The chronic inflammation can lead to more aggressive immune responses, increasing tissue damage and dysfunction in affected organs.

Insulin resistance increases the risk of developing complications such as cardiovascular disease, which is already a heightened risk for people with autoimmune disease. The added burden of cardiovascular complications can further deteriorate the health and quality of life.

What Lifestyle Changes Can Help Manage Autoimmune Diseases and Blood Sugar?

Living with an autoimmune disease can be challenging, but making strategic lifestyle changes can significantly improve your health and help manage and sometimes reverse your condition. These changes are not just about avoiding triggers but also about adopting habits that promote overall health, reduce other disease risks, and stabilize blood sugar levels. 

1. Follow an Anti-Inflammatory Diet

An anti-inflammatory diet focuses on foods that reduce inflammation in the body. This includes:

Whole foods

Low glycemic fruits, non-starchy vegetables, healthy fats from whole foods, and omega 3-rich nuts and seeds. These foods provide essential nutrients and antioxidants that help combat inflammation.

Healthy fats

Include sources of omega-3 fatty acids, such as flaxseeds, chia seeds, walnuts, microalgae, and cold-water, wild-caught fatty fish (salmon, mackerel). Omega-3s are known to reduce inflammation and support the heart.

Anti-inflammatory herbs and spices

Use turmeric, ginger, garlic, and other spices known for their anti-inflammatory properties. These can be easily added to meals to enhance flavor and health benefits.

Eliminate processed foods

Avoid foods with added sugars, trans fats, and additives that can trigger inflammation. Pretty much, if it comes in a box or a bag, it has inflammatory components. Processed foods often contain chemicals and preservatives that increase autoimmune symptoms.

Gluten-free options

Many gluten-containing foods are high glycemic, and simply switching to gluten-free versions, like gluten-free bread, crackers, and pasta, is not necessarily anti-inflammatory. When you remove gluten-containing foods, be sure you are replacing them with whole food options. Products made with rice flour and tapioca starch can spike blood sugar and are inflammatory. Instead, choose nutrient-dense, low-glycemic alternatives like zucchini noodles (zoodles), whole seed crackers, and nut and seed breads.

2. Regular Physical Activity

Engaging in regular physical activity has numerous benefits for those with autoimmune diseases.

Physical activity reduces inflammation by lowering levels of inflammatory markers. It also improves insulin sensitivity. Physical activity helps cells respond better to insulin, stabilizing blood sugar levels.

Give your mood and energy a boost. Exercise releases endorphins which improves mood and reduce fatigue.

Aim for at least 30 minutes of moderate exercise every day of the week. This can include activities like walking, swimming, cycling, or yoga. Remember to start slowly and listen to your body. Gradually increase intensity as you build endurance and strength.

3. Stress Management Techniques

Chronic stress can exacerbate autoimmune diseases by increasing inflammation and disrupting blood sugar levels. 

Find ways to take breaks throughout the day. Focus on mindfulness and meditation and find ways to be in the moment. Practices such as mindfulness meditation can help reduce stress and improve mental clarity.

Learn a breathing technique.  When we are under stress, we quite often breath shallow and keep it all in our chest. Deep breathing exercises can calm the nervous system and reduce stress hormones. I really like 4-7-8 breathing, but I recently learned a new breathing technique from Dr Tom Moorcroft that was amazing!  

Find ways to have fun.  Pick up an old hobby or find a new one.  Or find ways that you can add relaxation. Engage in activities that bring joy and relaxation, whether it’s reading, gardening, or listening to music, etc.

4. Adequate Sleep and Hydration

Proper sleep and hydration are important for regulating inflammation and overall health. Aim for 7-9 hours of quality sleep each night, as sleep is a necessary, restorative process needed for maintaining a healthy immune system. 

During deep sleep, the body undergoes repair and regeneration vital for repairing autoimmune damage. Poor sleep can increase inflammation, because it disrupts the balance of cytokines. When sleep is compromised, pro-inflammatory cytokines can rise, exacerbating autoimmune symptoms and leading to flare-ups. Sleep is needed for maintaining hormone balance. Hormones like cortisol and insulin which regulate stress and blood sugar levels are affected by sleep quality. Disrupted sleep can lead to hormonal imbalances that may worsen autoimmune disease symptoms, increase insulin resistance, and increase the risk of other metabolic complications.

Hydration is equally important. Drinking plenty of water throughout the day supports body functions. Proper hydration is fundamental in managing inflammation. Water helps flush out toxins and metabolic wastes that can lead to inflammation. Dehydration can worsen inflammation, making autoimmune symptoms more severe. Insufficient water can lead to the thickening of blood slowing circulation and the delivery of nutrients to cells. 

In addition to water, consider adding herbal teas and water-rich fruits and vegetables into your diet. Herbal teas can provide anti-inflammatory benefits, and fruits and vegetables like cucumbers, berries, and celery are excellent sources of hydration. These options not only help maintain fluid balance but also offer additional vitamins, minerals, and antioxidants that support immune health.

Remember, it’s not about perfection but about making consistent, healthy choices that support your body’s needs.

What You Eat Can Make A BIG Difference

– Nutrient-dense foods help to reduce inflammation.

– Eating foods to stabilizing blood sugar levels helps with everything from mood to feelings of hunger, energy, and even sleep.

– Eating foods high in vitamins and minerals helps with detoxifying the liver, nourishes cells, and provides the chemicals needed to help the energy cycle. The also provide the chemicals needed to cool inflammation and promote healing.

– Buy organic and foods on the Clean 15 list, helps to reducing exposure to potential allergens and irritants that fuel inflammation.

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