The Role of Lifestyle in Autoimmune Disease
Lifestyle choices have a profound influence on your health, often more significant than you might think. When it comes to autoimmune disease, this influence becomes even more evident. From toxin exposure and stress management to sleep patterns and exercise routines, your lifestyle habits can either stoke or quell the inflammatory fires within you, ultimately shaping the course and management of your autoimmune disease.
Exposure to
toxins
Buying organic
and unprocessed foods as much as possible, drinking filtered tap water, and
purchasing only natural household cleaners and personal care products are some
of the first steps you can take to reduce your exposure.
Additionally,
try to minimize your exposure to heavy metals. The metals to watch out for
include mercury, lead, cadmium, and aluminum.
The two main
sources of mercury exposure are seafood and dental amalgams. If you already
have mercury fillings, you’ll want to have them removed.
Lead is
another important heavy metal found in contaminated water, lead paint,
gasoline, batteries, and more. Older homes are especially known to be
contaminated with lead.
The last two
common heavy metals are cadmium (cigarettes are the main likely source of
exposure) and aluminum. Aluminum can be found in many personal care products,
such as deodorants, as well as in our drinking water and cookware. It’s best to
use stainless steel, glass, or ceramic cookware.
Beware of
plastics, which are a common source of known toxic chemicals, such as BPA,
phthalates, and diethylstilbestrol, among others. Reduce your use of plastics
whenever possible. Do not heat food in plastic containers in the microwave, and
avoid using plastic wrap to cover food for storage or heating in the microwave.
Use glass or ceramic containers whenever possible to store food, and do not
refill plastic water bottles, especially if they have been left in the sun. It
is also important to ensure that your living and working spaces are free of
mold. While there is not enough evidence that mold exposure directly causes
autoimmune diseases, it may play a role in worsening existing health problems,
especially in people with weakened immune systems. There is some connection
between mold exposure and worsening conditions such as inflammatory bowel
disease or autoimmune diseases, but no causality has yet been demonstrated.
More research is needed, but the evidence we have now suggests that mold and
its toxins can disrupt the immune system and potentially lead to autoimmune
problems down the road. One last thing you can do to mitigate your exposure to
toxins is to fast. That’s right! As you consume food throughout the day, your
digestive system, liver, and kidneys are constantly working to absorb nutrients
and eliminate toxins. Intermittent fasting, where you take an extended break
from eating, allows your body to rest and break down food waste more
effectively, leading to more effective detoxification and reduced gut
inflammation. Additionally, fasting can help increase the production and
activity of certain enzymes involved in detoxification, as well as optimize
cellular repair. In fact, one study shows that prolonged fasting for 3 days or
more (drinking only water and eating less than 200 calories per day) can
“reset” components of your immune system, shifting stem cells from a dormant
state to a self-renewing state. While the research is promising, more research
is needed in this area.
Did you know
that when you are physically inactive, you are not only missing out on the
physical and psychological benefits of exercise, but you are also potentially
exacerbating your autoimmune condition?
In fact,
exercise helps to bolster your body’s defense mechanisms in several ways. One
of its notable effects is the release of anti-inflammatory compounds.
When you get
off the couch and exercise, your body increases its production of
anti-inflammatory cytokines. These small proteins act as peacemakers in your
immune system, helping to balance the pro-inflammatory responses that, when
overactive, can contribute to autoimmune diseases. By promoting this delicate
balance, exercise prevents chronic inflammation from getting out of control,
reducing the risk of autoimmune flare-ups.
Additionally,
exercise improves circulation, acting as a turbocharger for your cardiovascular
system. As you sweat, your heart pumps blood more efficiently, increasing the
flow of oxygen-rich blood to your body’s tissues. This oxygenation is vital to
the health of your cells, including your immune cells, ensuring they have the
energy they need to perform their immune-boosting functions.
At the same
time, exercise facilitates the delivery of essential nutrients to your tissues,
allowing your immune system to operate at peak efficiency.
In addition,
improved circulation assists in the removal of cellular debris and metabolic
waste products, promoting tissue health and reducing the risk of chronic
inflammation. By making exercise a part of your routine and aiming for at least
40 minutes of moderate-intensity activity four times per week, you are giving
your immune system the tools it needs to remain resilient and ready to protect
your body from autoimmune threats.
Quality sleep
and its impact on autoimmune disease should not be underestimated. During these
crucial nighttime hours, your body repairs damaged tissue, regulates hormones,
and strengthens your immune system.23 When you don’t get enough sleep, you’re
essentially calling off your body’s maintenance crew prematurely, leaving
multiple systems in jeopardy.
In addition,
inadequate sleep can disrupt the balance of hormones that govern immune
function, making your immune system less effective at distinguishing between
threats and normal bodily functions. To support your immune system and manage
autoimmune disease, prioritize getting the recommended 7 to 9 hours of quality
sleep each night.
Is it possible
that your mental and emotional well-being may have contributed to the
development of your autoimmune disease(s)?
Surprisingly,
studies have found a higher incidence of autoimmune diseases among those who
have previously struggled with stress-related disorders. In fact, up to 80% of
patients reported experiencing unusual emotional stress prior to the onset of
their autoimmune conditions!
In one
revealing study, researchers examined a massive cohort of over 100,000 people
diagnosed with stress-related disorders. They then compared their likelihood of
developing an autoimmune disease at least one year later with that of 126,000
of their own siblings and another million individuals who had not experienced
such stress-related disorders. The findings were striking—those diagnosed with
stress-related disorders were not only more likely to develop autoimmune
diseases, but they were also more likely to suffer from multiple autoimmune
conditions, especially if they were younger.
The exact
mechanics behind the dance between psychological stress and autoimmune
physiology are still shrouded in mystery. But here’s what we do know: Stress
has a knack for increasing inflammation, increasing inflammatory cytokines and
triggering neuroendocrine hormones, which can also amplify cytokine production.
Stress can also have an indirect effect, impacting many aspects of your health, from the way you sleep and your food choices to your alcohol or drug consumption and exercise habits. Autoimmune diseases, once they take hold, can generate significant stress, creating a challenging cycle.
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