Living with autoimmune AND want to thrive again?

An anti-inflammatory diet can help with autoimmune conditions by reducing inflammation, which is a key driver of these diseases.  

 Some foods that may help with autoimmune disease include:

• Vegetables: Eat a variety of vegetables, especially non-nightshade vegetables like squash, yams, sweet potatoes, and taro. 
• Fruits: Eat fresh fruits, like berries, citrus fruits, and tomatoes. 
• Healthy fats: Eat healthy fats like nuts, seeds, avocados, coconut oil, and extra virgin olive oil. 
• Fermented foods: Eat fermented foods like kimchi, sauerkraut, and pickles. 
• Protein: Eat enough protein, and consider minimally processed meats like wild game, poultry, and organ meat. 
• Herbs and spices: Use herbs and spices that aren't derived from seeds. 
• Vinegar: Use sugar-free vinegars like balsamic, red wine, or apple cider vinegar. 
• Sweeteners: Use natural sweeteners like honey or maple syrup. 
• Tea: Drink green or black tea in moderation. 

 Regular exercise can have many benefits for people with autoimmune diseases, including:

• Reducing inflammation: Exercise can help counter inflammation by mobilizing immune cells in the muscles. 
• Improving mood and cognitive abilities: Exercise can enhance mood and cognitive abilities. 
• Decreasing fatigue: Exercise can decrease fatigue. 
• Improving joint mobility: Exercise can improve joint mobility. 
• Improving cardiovascular health: Exercise can improve cardiovascular health. 
• Decreasing disease severity: Exercise can decrease disease severity. 
• Improving quality of life: Exercise can improve quality of life. 

Most people with autoimmune diseases can safely participate in moderate exercise, but it's important to pay attention to your body. Over-exercising can make inflammation worse and could trigger an autoimmune flare. 

 Stress can contribute to the onset and exacerbation of autoimmune diseases. Here are some ways to manage stress and improve quality of life for people with autoimmune diseases: 

• Relaxation techniques: Deep breathing, meditation, and yoga can help reduce stress and improve relaxation. Meditation can also help with sleep quality, blood pressure, and stress hormones. 
• Exercise: Physical activity can improve mood, reduce fatigue, and increase endorphins, which can act as a natural pain killer. 
• Sleep: Getting enough sleep can help your body heal. 
• Talk therapy: Counseling can help with mental health symptoms and improve quality of life..
• Identify stressors: Identify destructive types of stress in your life and seek help from a counselor to manage them. 
• Laugh: Laughter can boost the immune system and reduce stress hormones. 
• Drinking plenty of water
• Putting your priorities in place and managing your time well .

Even without living with an autoimmune condition, sleeping is crucial for our bodies to function at it’s optimum but throw in an autoimmune condition - without adequate sleep and quality sleep we feel we can’t function at times.

 Sleep is important for people with autoimmune diseases, and poor sleep can increase the risk of disease and worsen symptoms: 

• Sleep hygiene: Maintain a consistent sleep schedule, create a relaxing bedtime routine, and limit artificial light before bed. 
• Sleep deprivation: Can increase inflammation and pain sensitivity, and make immune responses more vulnerable. 
• Sleep disorders: Untreated sleep apnea can increase the risk of developing autoimmune diseases, and medications used to treat autoimmune disorders can cause sleep issues. 
• Restorative sleep: Get enough restorative sleep. 
• Energy levels: Take naps, schedule rest breaks, and use your energy for the most important activities. 
• Diet: Eat a healthy, well-balanced diet, including fruits, vegetables, whole grains, lean protein, and low-fat or fat-free milk products. 
• Exercise: Get regular physical activity to keep your body in good condition. 
• Stress: Reduce stress. 
• Emotional support: Talk with your doctor about ways to find emotional support.

Having a positive outlook and mindset can be crucial to being to path out a new journey. It’s not an easy task but crucial if we are to make lasting changes to our health and wellbeing.

 A positive mindset can help with autoimmune disease in several ways:

• Reducing stress: Chronic stress is a common trigger for autoimmune diseases, and can make symptoms worse. Positive thinking can help lower cortisol levels, which can reduce stress and its negative effects on the body.
• Improving immune function: Optimistic people often have a stronger immune response, which can help fight off illnesses.
• Improving mental well-being: Positive thinking can help with symptoms of anxiety and depression, which can lead to better mental health.
• Enhancing heart health: Positivity can be associated with lower blood pressure, a reduced risk of heart disease, and a longer lifespan. 

Some ways to practice a positive mindset include:

• Mindfulness. Mindfulness breathing and positive affirmations can help reduce stress and promote emotional well-being. 
• Laughter. Laughter can decrease levels of pro-inflammatory cytokines in patients with rheumatoid arthritis

Taking a time-out to prioritize our selves is essential for health when living with an autoimmune condition. Whether it’s reading a good book or going for a relaxing massage, we need to make sure you put ourselves at the top of the list.

 Here are some self-care strategies for people with autoimmune diseases:

• Eat well. A healthy diet can help you manage your condition. Eat a balanced diet that includes fruits, vegetables, whole grains, lean protein, and low-fat or fat-free dairy. Limit foods that increase inflammation, like trans fats, saturated fat, cholesterol, salt, and added sugars. 
• Exercise regularly. Physical activity can help keep your body in good condition and boost your energy. However, you should be careful not to overdo it. A gradual exercise program can work well for people with joint and muscle pain. 
• Get enough rest. Restorative sleep is important for your body and mind. If you don't get enough sleep, your stress levels and symptoms could get worse. 
• Reduce stress. Stress can trigger symptoms for some autoimmune diseases. You can try relaxation techniques like meditation, self-hypnosis, and guided imagery. You can also try to simplify your life and avoid situational, emotional, and environmental stress. 
• Find support. The challenges of living with a chronic disease can be wearing. You can talk with your doctor about ways to find emotional support. wellness coaching health and wellness coaching life coach