Top 8 Lifestyle Changes to Help Your Autoimmune Disease
1 - Eat Healthy
There is a growing body of research that has linked autoimmune issues to the health of the gut microbiome. Because 80 percent of your immune system is within the gut lining, any imbalances you have in your microbiome can contribute to the development of an autoimmune disease.
Taking care of your gut health through food involves the consumption of foods that are:
- organic
- fermented
- packed with natural probiotics and prebiotics
- anti-inflammatory
- whole foods (especially fruits and vegetables)
- and rich in dietary fiber
Also, a microbiome thrives when certain foods—especially common in Western diets—are eliminated or greatly reduced. These include:
- processed foods
- artificial sweeteners, colors, and other additives/antibiotics
- simple carbohydrates
- gluten.
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2- Be Active
Physical activity is one of the best things people can do for their health! The Physical Activity Guidelines for Americans, presents new findings on the benefits of regular physical activity, which include:
- Improved sleep
- Decreased inflammation and pain
- Increased ability to perform everyday activities
- Improved cognitive ability and a reduced risk of dementia
- Improved bone and musculoskeletal health.
If you don't have the time for a formal exercise program, you can still find ways to move throughout your day. Try these tips:
- Park as far as you can from the door
- Hand-wash your car
- Clean your house
- Walk on your lunch break
- Get a dog
3 - Manage Stress
4 - Nurture Healthy Relationships and Social Connections
Stress suppresses immune function by decreasing immune cell count and increasing inflammatory responses. The ability to manage stress can be developed. To support the body’s ability to manage life’s stresses we can do the following:
- Eat healthy diet
- Be active
- Keep a positive attitude
- Get enough sleep
- Avoid situational, emotional and environmental stress
- Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress. Drugs and alcohol can stress your body even more
- Try 4-7-8 breathing, that involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
4 - Nurture Healthy Relationships and Social Connections
4 - Nurture Healthy Relationships and Social Connections
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.
5 - Get Enough Quality Sleep
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
6- Intermittent Fasting
Studies show that intermittent fasting (IF) may have beneficial effects on various autoimmune diseases, such as type 1 diabetes, rheumatoid arthritis, and systemic lupus erythematosus, by reducing inflammatory markers, modulating the immune system, altering and improving gut microbiota, and enhancing cellular repair mechanisms through autophagy.
7- Manage Weight
8- Consider Complementary Therapies
8- Consider Complementary Therapies
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.
8- Consider Complementary Therapies
8- Consider Complementary Therapies
8- Consider Complementary Therapies
- Yoga
- Massage Therapy
- Acupuncture
- Thermotherapy (cold/hot showers, sauna, cold plunge)
- Physical Therapy
- Meditation
- Cognitive Behavioral therapy
- Sound Therapy
- Manual Therapy
- Supplements