Five Steps to Overcoming Autoimmune Disease
Five Steps to Overcoming Autoimmune Disease
In the early stages of being diagnosed, it feels like you’re walking in a maze, trying to determine which is the best route for you. Initially, you expend energy trying to find the right doctor to treat your illness.
When you attempt to find a physician who is caring and hears your concerns, you may have difficulty finding one or you realize that no single doctor can provide the holistic approach you’re looking for. This realization propels you toward your own actions and what you can do to overcome your condition.
At this point, you may take to the internet to search for a “cure.” Thanks to the Information Age and the global economy, there is no shortage of “cures” out there. You begin purchasing all kinds of potions and pills to remedy your ailments. Yet, none of them end up being the magic bullet.
If you’ve read my About page, then you know that I also was diagnosed and suffered from autoimmune conditions. The scenario I detailed above reflects my own experience on this autoimmune journey.
Even if you’re determined and willing to experiment, your autoimmune condition may be here to stay. Those stubborn autoimmune cells just won’t let up. What’s a girl to do?
I’m here to say that you can take matters into your own hands. But don’t take a frustrated, haphazard, DIY approach to health and wellness. How about whittling your options down to some sure-fire ways that will help you start feeling better now?
Here’s what I found to be the most effective way to overcome an autoimmune condition (But, of course, check with your doctor before trying anything in this post):
- Adopt a whole foods approach to nutrition.
Cultural influences, societal pressures, and die-hard habits are some of the biggest obstacles to changing your diet. Yet, when you’re sick and enduring several mystery symptoms, looking at your diet is the best (and easiest) area of your health and wellness to address first.
At my lowest point, I was sleeping 14-20 hours a day (I lost count). I was also dealing with brittle nails, a swollen thyroid that caused me to sound like I had a sore throat all the time, as well as a puffy face and body (see picture). The symptoms began surfacing about 6 months after I had my first child. 
Initially, I thought maybe I was pregnant again. But, how could that be, when we were using methods to prevent another pregnancy? I tried masking the chronic fatigue with a smile, but the reality was that it was debilitating.
Later in my autoimmune journey, after the puffy face resolved, I began experiencing digestion issues, persistent headaches, and very low moods and irritability. I told myself to cheer up, but I couldn’t muster it.
Once again, I scoured the internet for answers. That was when I learned gluten (a protein found in wheat) was the culprit. I quit it cold turkey and haven’t looked back since.
Since then, however, I’ve tried many nutritional approaches to level up my health. These approaches included a raw food diet, carnivore diet, keto, paleo, and AIP. What usually works for me when I’m sensing a flare-up is low-sugar, little-to-no dairy, no grains, lean protein, and no caffeine.
I try not to obsess about food, and I’ve learned to enjoy meals more than scrutinize them. But when you’re sensing something is “off,” it’s always a good idea to look at nutrition before running to the drugstore.
- Reduce and eliminate stress.
I learned early on in my career that stress is a huge factor in health and wellness. Where there is stress, there is usually a sick person or someone who is about to be sick because persistent stress, if left unchecked, tends to lower one’s immune system and makes you susceptible to illness.
We are just now learning as a society and health profession how detrimental stress is on the body. What we’re learning is that stress triggers the fight-or-flight mechanism in our body. When stress is persistent — as it is among many people dealing with long commutes, job pressures, raising kids, endless obligations and expectations — that fight-or-flight response doesn’t turn off. What transpires is a low-grade level of stress that wreaks havoc on the body. Persistent stress triggers your body to release cortisol, the stress hormone.
Cortisol is linked to a host of adverse physiological reactions, including weight gain and sleep disturbances.
It’s taken me years to understand the extent of stress’s impact on the body. There are many ways to reduce stress. Some try meditation and prayer. While others choose to exercise, which is an ideal way to unload the burden. Finding a hobby that brings you joy and induces a zen-like state can also relieve stress.
- Find a community
When I discovered I had Hashimoto’s thyroiditis, I quickly found other people who were also looking for a way to relieve their symptoms.
The community doesn’t necessarily need to be in person; it can also include online communities that consists of a group or forum where you can ask questions, find answers and solutions, and relate to others.
Having an autoimmune condition can feel lonely, especially if you’re the only one in your family who has it. Or, you’re the only person you know who is looking for a “cure.”
Therefore, linking up with others, whether it’s online or in-person, is a great way to feel a sense of belonging and camaraderie, which can aid in your healing.
- Get adequate rest — at least 7-8 hours.
Adequate sleep is essential to your body’s recovery. Did you know that a lack of sleep is like being drunk? That’s right. Being sleepy is a major cause of accidents and it also impairs judgment.
Some tried-and-true ways to help fall asleep include reading before bedtime, prayer or meditation, a warm bath, or a small snack.
Sleep may seem like an indispensable activity, that can be easily replaced by more work or tv watching. But getting sufficient sleep can help your body reset and get ready for the next day.
Naps during the way are also a great way to squeeze extra ZZZZs.
If you tend to worry while you’re trying to fall asleep, get back up, and do some light reading or go wash the dishes. Then try to go back to sleep once you feel drowsy. Don’t let worry steal your sleep!
- Get moving.
We all know the benefits of exercise, so I won’t belabor the point. But I will point out that that there’s more to fitness than getting in shape and looking good.
Exercise also has other physiological benefits. Exercising for 20-30 minutes for up to 3-5 days a week helps lower stress. It also enhances the ability to sleep.
Exercising also improves the mood and provides a sense of accomplishment. As for me, I started looking at exercise as part of my “me-time” — the time I set aside for myself to shut out the rest of the world and my obligations to take care of myself. When I look at it that way, exercise becomes more gratifying and worthwhile.
