An autoimmune disorder (AD) occurs when your body’s defense system can’t differentiate between its own cells and external, threatening cells that results in an attack on your own healthy cells. Some of the more common ADs that you may have heard of include rheumatoid arthritis; psoriasis; lupus; thyroid diseases, such as Graves’ and Hashimoto’s; and type 1 diabetes.
It’s also worth noting that an AD is a highly biased jerk: it discriminates against women to the tune of about 80 percent of all diagnosed cases. Where it gets serious, and painful, is when the individual with AD experiences flares.
Flares: these aren’t your momma’s dancin’ pants
Autoimmune flares are like mini storms in your body, and depending on the type of AD that you have, those flares can attack different organs.
What causes these flares?
For some people, consuming alcohol; processed/fried foods; foods with lots of sugar; and high-fat foods, like cheese and some dairy, may be dietary triggers, and they certainly exacerbate the symptoms of flares.
With time, most individuals managing an AD usually come to an understanding of what triggers a flare in their body. But if someone is undiagnosed, it could really be anything:
- viral infections like influenza and HPV
- fungal infections like Candidiasis
- processed meats, refined sugars, dairy products, or gluten for those with celiac disease
- environmental factors, like air pollutants, cleaning products, or makeup
- psychological or physical stress
Flare management through exercise
In those with an AD, studies show that regular exercise can help improve mobility, reduce pain, and even offer a much-needed energy boost. It also helps regulate immune function, which means fewer and less intense flares.
Holistic approach to flare management
If autoimmune management was as simple as exercising, there would be no need for specialists, but like anything in life, the best approach is the one that considers the important factors: diet, stress, and sleep.
Diet―let’s talk superfoods!
When it comes to ADs, what you eat can either fan the flames or cool them down. Luckily, there are some pretty tasty ways to help keep inflammation in check:
| omega-3s | found in fish oil; may help heart health and reduce inflammation. |
| curcumin | found in turmeric; is known to fight inflammation |
| garlic | has immune-supportive effects |
| ginseng | may help reduce stress and give energy levels a nudge |
| ginger | is anti-inflammatory for digestion |
| pineapple | helps relieve some inflammation symptoms |
Stress―the silent assassin
Stress is one of the biggest AD flare triggers. Try some mindfulness techniques like meditation or deep breathing exercises. Yoga or tai chi can be a great way to combine stress reduction with gentle movement.
Sleep―an underrated ally
The important role of sleep as an autoimmune regulator cannot be overstated. As best as you can, develop a sleep routine that includes creating a calming environment in your bedroom and limiting late-night doomscrolling.
By Brendan Rolfe