Top 7 Lifestyle Changes to Help Your Autoimmune Disease

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Diet is extremely important for gut health and it’s the key lifestyle intervention for those with autoimmunity, as gut microbiome (the beneficial bacteria living in your gut), regulates 80 percent of the immune system. There is no one diet that works for all people. We generally recommend any diet that limits sugar, grains, and ultra processed foods; and adds anti-inflammatory foods such as fatty fish, olive oil, coconut oil, green leafy vegetables, green tea; and spices such as turmeric, oregano, ginger, rosemary, and black paper. 

Stress suppresses immune function by decreasing immune cell count and increasing inflammatory responses. The ability to manage stress can be developed. Eating a healthy diet, being active, and getting enough sleep help support the body’s ability to manage life’s stresses. Additional strategies that may be helpful are progressive muscle relaxation, breathing exercises, massage, yoga, spending time in nature, and tai chi. Also, ensure adequate Magnesium intake.

Exercise has been shown to reduce inflammation and people who get regular physical activity have lower levels of inflammation.

• Walk as much as you can
• Exercise, enough but not too much
• Obtain appropriate sun exposure

People that do not get enough sleep or have frequent disrupted or poor quality sleep are more likely to have greater inflammation and also health problems like type 2 diabetes and weight gain. Sleep helps tissues in the body to heal, grow, and repair and also helps the body make the right levels of important hormones. 

• Patients with autoimmune conditions should get 7-9 hours of good-quality sleep each night. 

Consciously build your network of friends, family, and community. Engage in spiritual activity, volunteer, meditate, do yoga, join to a club, keep a journal of your daily emotions.

• Blue Zones research states that the healthiest, longest-living people in the world all have something in common: they put their families first and they are deeply connected to their community.

People who are overweight or obese, or who have extra weight in the abdominal area have increased risk for more inflammation. Fat cells  located in the belly area produce and secrete compounds that can contribute to inflammation. Fortunately, even modest weight loss of 10% of body weight can help to reduce inflammation.

• Yoga
• Massage Therapy
• Acupuncture
• Thermotherapy
• Physical Therapy
• Meditation
• Cognitive Behavioral therapy
• Sound Therapy
• Manual Therapy