Natural Strategies to Reduce Autoimmune Flares

Immune-regulating lifestyle changes such as exercise, acupuncture, and seeking pleasure and connection can help regulate the immune system.

Avoiding autoimmune-triggering foods and incorporating immune-supporting nutrients such as glutathione and vitamin D can promote optimal immune function.

Supporting a healthy gut microbiome through fermented foods and fermentable fibers is crucial in managing autoimmune diseases.

Introduction to Natural Immune Regulating Strategies

Suppose you are looking for ways to reduce the severity of an autoimmune flare. In that case, there are natural approaches you can take to help prevent flare-ups and manage your symptoms. Although autoimmune diseases may not have a complete cure, you can change your diet and lifestyle, which may significantly reduce symptoms or even help you go into remission. Let us explore some simple strategies that can help you on your journey.

Immune Regulating Lifestyle Changes

Acupuncture: This traditional practice has shown promise in restoring the balance between different branches of the immune system, helping to promote a balanced immune system and alleviate autoimmune symptoms.

Exercise: Regular aerobic exercise and strength training can increase the release of endorphins, which help regulate the immune system. For example, patients with rheumatoid arthritis, an autoimmune disease that attacks the joints, have lower inflammatory blood levels than sedentary patients.

Seek Pleasure and Connection: Pleasurable experiences and physical contact also release endorphins, which can positively affect your immune system. They can also provide comfort and help combat the pain and social isolation that often accompany chronic diseases.

Embrace Sunlight: Just as you can get too much sunlight exposure, it seems you can also get too little. Spending time outside in the sunlight can even benefit those with autoimmune diseases. Evidence suggests that sunlight may reduce the risk of developing conditions like multiple sclerosis (MS) and type 1 diabetes.

Avoid Autoimmune Triggering Foods

Certain foods can trigger or worsen an immune response in people with autoimmune diseases. Consider following a basic Paleo diet and eliminating these foods entirely and temporarily (1-3 months):

• Eggs (both yolks and whites)

• Nightshade fruits and vegetables such as potatoes, tomatoes, peppers, and eggplants.

• Dairy products (except for ghee)

• Nuts (optional): While nuts are generally healthy, some individuals with autoimmune diseases may have an allergy or sensitivity. Try eliminating nuts for 30 days and gradually reintroducing them to see how your body reacts.

To find your triggers, it’s important to experiment and see how your body responds to these generally healthy foods that may cause inflammation in individuals with autoimmune diseases.

Immune-Supporting Nutrients to Include

Certain nutrients can promote optimal immune function and reduce inflammation. Here are some key ones to include in your diet:

• Glutathione: Increase your intake of protein-rich foods (aim for at least 15% of calories as protein) and collagen-rich animal parts like skin, cartilage, and bone. Additionally, consume polyphenol-rich fruits and vegetables like berries, peaches, pears, pomegranates, and greens. Include selenium-rich foods such as Brazil nuts, ocean fish, and poultry. Omega-3 fatty acids (EPA and DHA) are also beneficial in cold-water fatty fish like salmon, mackerel, herring, and sardines.

• Vitamin D: Ensure you regularly consume food sources of vitamin D, such as cod liver oil, cold-water fatty fish, and pastured duck and chicken eggs.

• Other Nutrients: Niacin (B3), riboflavin (B2), pyridoxine (B6), vitamin C, magnesium, iron, copper, zinc, and manganese are all important for immune health. It’s essential to prioritize nutrient-dense foods such as organ meats, herbs, spices, nuts, seeds, cacao, fish, seafood, fresh veggies, red meat, pork, poultry, eggs, seaweed, and dairy (if your body tolerates it).

Including these nutrients in your diet can support glutathione production, immune health, and overall well-being.

Support a Healthy Gut Microbiome 

The health of your gut plays a crucial role in autoimmune disease. Consider these steps to promote a healthy gut microbiota:

• Fermented Foods: Incorporate small amounts of fermented foods with each meal. They contain beneficial bacteria and yeasts that support gut health and help balance the immune system.

• Fermentable Fibers: Soluble fibers in fruits, vegetables, starches, nuts, and seeds nourish beneficial gut bacteria. Starches like potatoes, sweet potatoes, plantains, taro root, and yuca are excellent sources of soluble fibers. However, individuals with gut issues may need to reduce fiber intake for a short duration.

Remember, these strategies may vary in effectiveness for each individual. It’s essential to consult your healthcare provider and find the right combination of natural approaches that work for you.

About the Author

Dr. Mark-Ian VanOtterloo is a licensed acupuncturist and Doctor of Oriental Medicine in Wheat Ridge, Colorado. He is an integrative, functional medicine practitioner specializing in chronic disease and women’s health, using acupuncture and Chinese herbs in a mainstream medical model. To learn more about acupuncture as a solution for your neck pain, contact Dr. Mark-Ian VanOtterloo for an appointment or free consultation.