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Wednesday, September 28, 2022

5 Glutathione Health Benefits + How to Boost Your Levels

 

5 Glutathione Health Benefits + How to Boost Your Levels - Glutathione is one of the most popular and heavily-researched antioxidants around. Once you hear about the health benefits, it’s only natural to want to rush to the store and pick up some supplements.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



Glutathione is one of the most popular and heavily-researched antioxidants around. Once you hear about the health benefits, it’s only natural to want to rush to the store and pick up some supplements.

Unfortunately, there’s a ton of confusion about this. Do the supplements even work? Is the whole thing just a scam? Today’s post gets into the gritty details – and explores what else you can do to raise your levels naturally.

What Is Glutathione?

Before we get into supplements, let’s take a second to figure out why they’re such a big deal.

Glutathione is a molecule (a peptide, to be precise) made up of three amino acids:

  • L-cysteine
  • Glycine
  • L-glutamic acid

Your doctor and the Internet have been raving about this stuff because it’s an antioxidant. Some people even call it the “master antioxidant” because of its presence throughout the body and wide-ranging effects.

The key difference between this and other antioxidants: your body makes glutathione all on its own. You’d drink wine to ingest resveratrol or eat blueberries for anthocyanins. But glutathione is produced within the body naturally, which is why it isn’t considered an “essential nutrient.”

This unique characteristic has a big impact on the supplements’ effectiveness. More on that in just a bit.

What Does Glutathione Do?

Scientists continue to explore potential health benefits, but the results so far have been quite impressive. Over 130,000 studies (and counting) have been published on the PubMed database exploring these very topics.

Here are some of the most crucial health benefits:

1. Protects Against Oxidative Stress

Above all, glutathione is regarded as being a powerful antioxidant.

This antioxidant neutralizes free radicals, unstable oxygen molecules, and heavy metals within the body. This helps you avoid the consequences, which span everything from premature aging and fatigue to gut disorders and neurodegenerative issues. Glutathione neutralizes free radicals and heavy metals within the body.

A review published in the journal Biology and Pharmacotherapy reviewed glutathione’s importance in biological processes.

The researchers noted glutathione’s ability to target reactive oxygen species. They also described connections between inadequate glutathione levels and agingcancer, and neurodegenerative diseases.

2. Strengthens the Immune System

Glutathione has a significant effect on the immune system.

One fascinating study published in the journal The Proceedings of the Nutrition Society describes how the process works. In individuals with strong immune systems, the lymphoid cells contain a precise balance of glutathione.

Even slight changes in glutathione levels can disrupt the entire system because certain biological functions, like DNA synthesis, are “exquisitely sensitive” to reactive oxygen.

Research published in Clinical Immunology explored this further. In that study, the researchers found that glutathione improved immune system function by protecting activated T-cells.

3. Regulates Risk Factors of Cardiovascular Problems

Glutathione is also good for your heart!

One major risk factor of cardiovascular problems is something called endothelial dysfunction. This occurs when the endothelium (the inner lining of your blood vessels) fails to function properly.

That’s where glutathione comes in. One study gave glutathione to patients with atherosclerosis and found that it significantly improved endothelial function by enhancing nitric oxide activity. Another study confirmed the effect on rabbits.

4. Detoxifies the Liver

The liver helps detoxify the body, and glutathione helps detoxify the liver.

How?

Glutathione binds to toxic chemicals before your body excretes them. As a result, it plays a huge role in helping your body process toxins from your food and environment. One study compared the livers of healthy men to those with liver cirrhosis, and found the key difference was reduced glutathione levels.

Glutathione binds to toxic chemicals, helping your body process toxins from food and environment.

Another study focused on over 200 people in northern Sweden who ate fish several times a week or more. The researchers tracked mercury exposure and found that the level of mercury retained in the body was connected to genes regulating glutathione synthesis. The less glutathione made, the greater the mercury exposure.

5. May Help Prevent Certain Types of Cancer

Some of the most exciting research focuses on anticancer effects.

A review published in the journal Cell Biochemistry & Function gives a nice overview. The researchers noted it is “crucial in the removal and detoxification of carcinogens” thanks to its antioxidant effects.

This effect works both ways, however. As research in the journal Hindawi pointed out, we can also intentionally deplete glutathione from tumor cells to make them more susceptible to chemotherapy treatments – a process known as “chemosensitization” .

More research needs to be done to fully understand the mechanisms by which these processes work. But some researchers are already starting to credit increased rates of cancer to glutathione deficiency.

What Causes a Glutathione Deficiency?

Certain risk factors increase the likelihood of deficiency.

These include:

  • Age. Research comparing young and elderly people found that some elderly people become glutathione deficient because their bodies synthesize it slower than young people’s bodies do.
  • Adrenal gland issues/chronic fatigue syndrome. Researchers have noted decreased levels in patients with chronic fatigue syndrome.
  • Athletes who train too hard without adequate nutrition and rest. Regular, moderate exercise helps raise glutathione levels, but overdoing it can actually decrease production.
  • Diabetes/blood sugar issues. Research on people with uncontrolled type 2 diabetes found “severely deficient” glutathione levels.

If you fall into any of the categories above, it doesn’t necessarily mean you have a deficiency. Just take it as a warning sign to be careful!

What’s the Deal with Glutathione Supplements?

All of this brings us to the most important issue: figuring out how to address a glutathione deficiency.

Why not just take a supplement?

It’s only natural you’d think this way. After all, that’s how endless pharmaceutical ads have conditioned us to react (have a problem, take a pill). And, while the supplement route works just fine for other nutrient deficiencies, it isn’t the best choice here.

The key issue is absorption.

Our bodies have a difficult time absorbing a significant amount of glutathione from external sources. The vast majority of it is broken down during the digestion process.

So even if you eat glutathione-rich foods or take supplements, only a small fraction of the amount affects your actual levels. Our bodies have a difficult time absorbing glutathione from external sources.

One study published in the Journal of Alternative and Complementary Medicine tracked the effects of oral glutathione supplements and found “no significant changes” in the biomarkers of oxidative stress.

Other studies had significant results, but typically by using tremendous amounts of supplements and/or combining oral supplements with injections or transdermal skin patches.

Supplements offer a convenient (and often expensive) “solution” to a complex problem. Remember that I mentioned that glutathione is among the most important antioxidants in the body? A deficiency usually indicates deeper health issues.

Oral glutathione supplements don’t work that well. Even if they did, relying on them to solve the problem would be like taking caffeine to overcome chronic fatigue.

You’re treating a symptom of the problem – instead of the problem itself.

Supplement manufacturers probably aren’t trying to be manipulative. It’s just easy to latch onto the idea that their products will fix the problem with little effort on your end.

Getting to the root of the issue, however, takes more effort. Instead of trying to ingest as many supplements as possible, you can work to optimize your body for glutathione production.

How to Naturally Boost Your Glutathione Levels

Supplements aren’t a cure-all for a deficiency. Fortunately, there are other things you can do to increase your levels naturally.

Let’s take a look at the diet and lifestyle factors:

Diet

Because glutathione is involved in so many biological functions, it interacts with these nutrients regularly. A deficiency in one nutrient can increase the likelihood of a deficiency – it’s all connected.

The following nutrients have been shown to be especially important for adequate glutathione production:

In addition to making sure you get enough of the nutrients above, you can also eat more glutathione-rich foods. Here, though, we again run into the issue of your body not being able to absorb the majority of external glutathione – just like with supplements.

But eating more glutathione-rich foods certainly won’t hurt. If you eat enough of them, you can still raise your levels.

A wide variety of Paleo-friendly foods contain glutathione. If you’re looking for the richest sources around, give these a try:

Lifestyle

In addition to the dietary tweaks above, you can streamline your lifestyle to encourage more glutathione production.

It might be time to cut down on your alcohol consumption. We already touched on glutathione’s important relationship with the liver. Research found that chronic alcohol abuse lowers stores of this antioxidant in the liver.

On the flip side: some people even use glutathione supplements before drinking to prevent hangovers!

Also make sure to exercise. You don’t have to train too hard or every day. But one study found that a moderate exercise regimen increased glutathione intake. A combination of resistance training and cardio led to the highest increase. Try circuit training to kill two birds with one stone!

Notice the general trend here: lifestyle changes that are good for your glutathione levels are also good for your health overall.

Watch this video – The Truth About Glutathione & Why You Need It + 7 Natural Ways To Increase Your Glutathione Levels


The Bottom Line

Glutathione is one of the most important antioxidants. It’s so crucial to our health that our bodies make the stuff themselves. This humble molecule can help protect you from oxidative stress – and all the health conditions that come with it.

But raising your levels isn’t as simple as eating glutathione-rich foods or taking a supplement. The relationships between this antioxidant and other aspects of your health are complex.

Our best bet is to do everything we can to optimize our bodies for glutathione production. Then we can let Mother Nature take care of the rest!

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook


7 Health Benefits of Ashwagandha + Who Should Avoid It

 

You already know that anxiety and burnout can sabotage both your mind and body. Even if you don’t feel stressed, your body may be relying on stress hormones to get you through the day. Fortunately, there are supplements that may provide stress relief and help you to relax. Read on for the 7 health benefits of ashwagandha and who should avoid it.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



Could ashwagandha help you manage stress? Read on for the health benefits and risks of this Ayurvedic adaptogen.

You already know that anxiety and burnout can sabotage both your mind and body. Even if you don’t feel stressed, your body may be relying on stress hormones to get you through the day. Fortunately, there are supplements that may provide stress relief and help you to relax.

These substances are referred to as adaptogens, as they help the body to adapt to stress. Ashwagandha is arguably the most popular of these adaptogens, thanks to its potent stress-busting properties.

It’s been used for thousands of years in Ayurveda, an ancient system of medicine practiced in India. Modern research, too, reveals it to be an effective stress-relieving supplement for some.

What is Ashwagandha, and Who Should Take It?

Ashwagandha, scientifically referred to as Withania somnifera, naturally grows in the arid climates of Africa, India, and the Middle East.

Modern animal and human studies show that ashwagandha boasts many health and wellness benefits for its users. It may be more complicated for people who have autoimmunity, though, because it can lead to inflammation and leaky gut problems.

If you suffer from autoimmunity, here’s what you should know: Ashwagandha can stimulate and suppress the immune system, so it may have a beneficial effect.

Research in animals shows that ashwagandha can decrease the inflammation behind the disease, and can also reduce oxidation.

On the other hand, ashwagandha is also a member of the Solanaceae family – a nightshade. If you’re sensitive to nightshades, for example, it might worsen inflammation or gut symptoms.

7 Health Benefits of Ashwagandha

While this herb can’t relieve all aspects of a chaotic life, it’s certainly a place to start. Here are the top seven benefits of ashwagandha.

1. Reduces Stress, Anxiety, and Depression

The adrenal glands produce cortisol, a stress hormone that helps the body deal with anxiety-provoking situations. But the glands can’t distinguish between temporary stressors or chronic stress that’s stuck without a resolution.

Ashwagandha can help the body to better cope with the physical and mental symptoms of stress, helping to simultaneously calm and energize you.

Specifically, ashwagandha can reduce cortisol levels by nearly 30 percent, resulting in fewer stress symptoms like nervousness and high blood pressure. That same study also found that ashwagandha led to a significantly improved self-assessed quality of life.

Animal studies show ashwagandha to be a mood stabilizer for depression. In one study, it proved as effective as certain antidepressants for relieving social isolation behaviors and other depression symptoms.

2. Balances the Immune System

The immune system is controlled by several mechanisms in the body which, when stressed, can be prone to under-functioning (reduced immunity) or over-functioning (self-attack in autoimmunity).

In order to truly maintain health and balance, we need a modulated immune system that destroys the right things and protects “self” above all else.

Autoimmune disease occurs when cells in the immune system get sensitized to the self and mistakenly mount an attack against certain organs, tissues, joints, or body systems. There are more than a hundred autoimmune diseases, each with their own specific immune malfunctions.

Ashwagandha can both suppress and stimulate the immune system, meaning that it helps to modulate how the immune system functions.

It can improve the number of white blood cells and help to mount an attack against an actual viral or bacterial invader, and it can protect the body from potential self-attack.

3. Supports Healthy Blood Sugar Levels

Stress is more than internalized pressure or anxiety. It sets off a chain of physical reactions in the body, one of which is elevated glucose or blood sugar.

Whether you’re diabetic or not, high blood sugar can lead to problems that can eventually worsen or turn into chronic disease.

Ashwagandha can reduce blood sugar in people who have diabetes, but also in people dealing with elevated levels from stress alone.

4. Boosts Thyroid Function

Ashwagandha is frequently recommended for people who are dealing with hypothyroidism or Hashimoto’s disease. This is because it can help to stimulate the production of T4, the primary thyroid hormone. It also normalizes TSH, the hormone that comes from the pituitary gland and instructs the thyroid to produce more T4.

The herb helps to improve the underlying communication that regulates thyroid production. This helps the thyroid do its job, even when suppressed or under-functioning.

Because ashwagandha stimulates thyroid hormone production, it would not help in cases of hyperthyroidism or Graves’ disease, where the body is already dealing with too much thyroid hormone.

5. Promotes Fertility in Men

Health can take a hit from stress in many ways, including reproductive ability. In men, ashwagandha can help to improve both testosterone levels as well as sperm count and motility.

Sperm is highly responsive to oxidative stress and the antioxidant levels in ashwagandha are protective of sperm quality, leading to improved rates of pregnancy in those trying to conceive.

6. Protects Neurological Health

Stress in all forms can have long-term consequences for brain and mental health, especially when it comes to risk factors for neurodegenerative and cognitive disorders like Alzheimer’sParkinson’s, and Huntington’s diseases.

Ashwagandha protects brain cells and keeps them from free radical damage associated with aging and diseases of aging.

The adaptogen can also improve memory, attention span, and processing skills independent of Alzheimer’s or neurodegenerative disorders. It can even improve the brain’s ability to learn, making it good for young and old alike.

7. Promotes Women’s Health

Ashwagandha has a number of health benefits for women specifically, and not just in helping to decrease stress levels.

It can boost sexual function in women, and can also help to control fibroids.

Animal studies also show it might address hormone instability and imbalance in PCOS (polycystic ovarian syndrome), which is a leading cause of infertility in women.

Ashwagandha is also helpful for menopause and the host of accompanying unpleasant symptoms. It can help to regulate hormone balance, reducing hot flashes, anxiety, irritability, sleep problems, and mood swings.

Cautions for Ashwagandha and Who Should Avoid It

Ashwagandha shows promise for numerous stress and hormone-related conditions, but that still doesn’t mean it’s right for everyone.

Since the plant is a nightshade, there is a chance for sensitivity in individuals who react poorly to other Solanaceae foods. However, a supplement contains much less than a dietary source of nightshade, so it’s not always clinically contraindicated.

As mentioned above, ashwagandha can boost low thyroid function and modulate the immune system, two factors that make it an effective way to address certain chronic or autoimmune disorders.

It is not for people with an overactive thyroid or Graves’ disease, and it should also be avoided in women who are pregnant.

If you take antidepressants, anti-anxiety medications, or anything else that has a cognitive effect, always check with your doctor to rule out interactions.

How to Take Ashwagandha

Ashwagandha often comes in a capsule or powder form, taken in varying doses depending on the purpose. The average recommended dose is between 300 and 500 milligrams of root extract, which should be taken first thing in the morning in a single dose, or in the morning and evening in divided doses.

The supplement can help the body cope with stress, but it doesn’t correct the actual causes of stress. Don’t rely on an herb to continue living a lifestyle that is maxing out your stress capacity.

Pairing ashwagandha with stress-reducing self-care is the most effective way to find long-term relief from chronic stress.

You can find ashwagandha at most health food stores, from health practitioners, and online. Be sure to look for a root extract, not leaf, and double check other ingredients to avoid fillers.

Work with your doctor to determine the right dose for you, as some products recommend wildly different intake amounts. Some research shows that as much as 1,250 milligrams daily, in divided doses, is highly effective.

Watch this video – Ashwagandha: Benefits, Dosage & Side Effects


Bottom Line

Ashwagandha is a potent herb with numerous medicinal and therapeutic properties.

In many ways, it helps the body cope with stress and can reduce anxietydepressionthyroid problems, and even lead to better blood sugar levels.

As always, check with your doctor before starting any new supplements and look out for signs of your own sensitivity.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook


Tuesday, September 27, 2022

10 Easy Ways to Calm an Autoimmune Flare-Up Naturally

 

Autoimmune diseases impact 50 million Americans, and nearly a quarter of those suffer from more than just one. Whether you have Hashimoto’s thyroiditis, rheumatoid arthritis, or one of the other 80 autoimmune disorders, symptoms typically wax and wane depending on where you are in remission or immune activity.  Fortunately, there are methods that can help to provide relief and encourage your body to get back into a normal balance. Here are 10 easy ways to calm an autoimmune flare-up.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



When your immune system gets triggered, a miserable flare-up can ensue. Here are 13 things you can do right now to calm your system back into remission.

Autoimmune diseases impact 50 million Americans, and nearly a quarter of those suffer from more than just one. Whether you have Hashimoto’s thyroiditisrheumatoid arthritis, or one of the other 80 autoimmune disorders, symptoms typically wax and wane depending on where you are in remission or immune activity.

Fortunately, there are methods that can help to provide relief and encourage your body to get back into a normal balance.

What Autoimmune Flares Look Like?

An autoimmune flare can feel different depending on the type of disease you have, but research shows that most follow a pattern that alternates between flares and dormancy. Still, it’s not conclusive as to what exactly can prevent flares, since there seem to be a number of triggers for them.

Some of the most common autoimmune flare triggers include:

Besides avoiding obvious flare triggers like smoking, there are other lifestyle factors that can help to prevent or decrease the number of flares and help to ease your body out of one that has started.

13 Ways to Calm the Immune System

1. Use Astragalus to Support Natural Immunity

Supporting immune function when you have an autoimmune disease is tricky. Since your immune system is already in overdrive against your own body, you don’t exactly want to bolster its energy to continue attacking you with increased fervor.

What you do want to do is modulate the immune system, which means help re-educate it about what it is supposed to be doing: sparing your own body tissues and attacking foreign invaders like viral and bacterial infections.

You can naturally modulate your immune system with certain herbs like astragalus, which activates only specific aspects of the immune system. It provides a balancing effect on the immune system instead of just a stimulating effect like echinacea or goldenseal, herbs which should be avoided in cases of autoimmunity.

You can find astragalus supplements online or at your local health food store. Most health practitioners suggest taking them for only a set amount of time (usually three to six months), so ask your doctor for the time period that might work best for you.

2. Reduce Stress

Stress can trigger autoimmune flares, but saying “just avoid stress” is about as easy as saying “just avoid breathing.” When you have an autoimmune disease, it can even make you more prone to stress and anxiety. So what can you do?

There is no one-size-fits-all way to cut stress from your life, but research shows that ashwagandha, an adaptogenic herb, can help to reduce stress and anxiety.

Ashwagandha, when taken daily for a few months, can reduce perceived stress by as much as 44 percent and can decrease cortisol (the stress hormone) levels by as much as 28 percent. When it comes to anxiety, ashwagandha can lower levels in as little as 12 weeks.

Stress can also lead to weight gain, which can worsen autoimmunity symptoms.

Ashwagandha can help to manage body weight in people battling chronic stress.

Ashwagandha can be taken daily in capsule form, typically with breakfast, in doses ranging from 50 to 500 milligrams.

3. Boost Your Vitamin D Levels

Vitamin D functions as both a hormone and vitamin within the body, and low or deficient levels can cause both disease development and flare-ups.

Note: Boosting levels with supplementation should only be done under the guidance of a practitioner, since toxicity is possible. Vitamin D is a fat-soluble vitamin and is stored in fat, so when excess is consumed via supplements, the body can’t simply eliminate it. While vitamin D toxicity is rare, it can have serious side effects, so it’s essential to have your levels tested and supplement dosage managed by a qualified practitioner.

4. Stay Hydrated and Balance Electrolytes

The cells in the body require proper fluid levels to perform their many tasks. They also require electrolytes like magnesium, potassium, and sodium to transfer fluids in and out of cells.

Simply drinking enough water and taking in electrolytes can be helpful for cutting down on flares. Electrolytes are naturally found in coconut water, Himalayan sea salt, and citrus fruits, so pairing these with daily water intake can provide that needed balance.

Tip: Infused-water recipes are an easy and tasty way to stay hydrated.

5. Eat More Fatty Fish

When flare-ups happen in autoimmunity, nerve endings can get more sensitive, which is often what results in greater pain. Omega-3 fatty acids are needed to support the myelin sheath that coats nerves as well as to provide anti-inflammatory support.

Omega-3 fats are found in fatty fish like salmon, anchovies, and sardines. They’re also found in walnuts and chia seeds, although seafood sources provide fats that are more easily utilized by the body.

Fish oil supplements can also be beneficial, as they commonly contain two important forms of fatty acids: EPA and DHA. Both are needed for anti-inflammatory benefits and neurological health, but specific doses should be monitored and recommended by your practitioner.

6. Eat Green Veggies to Help Detox

Having an autoimmune disease can mean that many organ systems are slower to respond than others, since the body’s priorities are out of balance.

Detox is driven by the liver, but the liver also performs many other vital tasks like metabolizing hormones, aiding in digestion, and even making vitamin D. While flares aren’t always caused by a sudden influx of chemicals that need to be detoxed, focusing on nutrients that support organ function during a flare can help to restore balance in the body, even if you can’t target your flare to one specific organ.

The liver requires certain nutrients and antioxidants found in leafy greens and cruciferous vegetables. Eating regular daily servings of broccoliasparagusBrussels sproutscauliflower, cabbage, spinach, kale, and watercress can calm autoimmunity and promote healthy levels of inflammation.

7. Completely Quit Sugar

Sugar offers no nutritional benefits and when you’re experiencing a flare, it’s the worst thing you can eat. Not only does it promote inflammation, but it takes away from the nutrient-dense foods that you should be eating. Even natural sweeteners like maple syrup and raw honey can lead to inflammatory issues.

While you might be tempted to comfort binge on ice cream or soda during a flare, you’ll only be prolonging your symptoms. Eating a sugarless diet that is still packed with antioxidants from natural fruit and vegetable sources is the best way to decrease inflammation and nourish your body during a flare-up.

8. Gentle Movement

Yoga and other forms of natural, gentle movement can be effective ways to manage chronic pain. Whether you join a studio or focus on your own basic practice at home, the benefits of yoga are documented well, and can help fight ailments such as:

  • Stress
  • Depression
  • Anxiety
  • Chronic pain
  • Poor mental health
  • High inflammation levels
  • Fatigue

These benefits aren’t limited to autoimmunity, but can certainly help the body to better cope and recover from an active autoimmune flare.

9. Get a Massage or Try Physical Therapy

For people with pain-driven autoimmunity, the natural instinct is to lie down or sit more. However, gentle physical therapy, foam rolling, or therapeutic massage can help to stimulate blood flow to tissues, which can lead to decreased inflammation and nerve function.

When you regularly engage in massage or physical therapy, it can even lead to reduced flares.

10. Meditate with Deep Breathing

Meditation can help to improve mental health and decrease physical pain. Even just a few minutes each day of focusing on your breathing can help to nourish your tissues and overall body with increased oxygen.

Meditation can also help to decrease inflammation, manage anxiety, promote cognitive alertness, and can help fight insomnia and sleep issues.

More Tips

Planning for future autoimmune flares can go a long way. Try these preventative wellness tips when you’re feeling better to get a better handle on your next episode.

1. Anticipate Hormonal Changes

Since pregnancy, postpartum, and menopause are three big triggers for autoimmune disease development, they also remain triggers for flare-ups.

If you have a known autoimmune disease and expect an upcoming hormone shift, take extra steps to support your body. This can mean eliminating foods that aren’t helpful for healing, resting more, focusing on self-care, and pre-emptively cutting down on stressful aspects of life wherever possible.

It could also mean seeking medical help from your doctor to prevent sudden hormone shifts. While nothing can prevent menopause, some types of natural hormone therapy may be able to take the edge off of sudden transitions, but only your doctor can determine when hormone management may be right for you.

2. Ask for Help

Autoimmunity is humbling because, in many cases, when a flare is strong, it’s not possible to continue life in a business-as-usual mode. Whether you are single or married, parenting or working, busy or retired, flares take you out of the norm and require more just for basic tasks like showering, sleeping, and eating. For some, it’s not possible to get out of bed, while others will find it impossible to be on their feet for food prep.

Asking for help might be difficult, but having a plan in place for when a flare strikes can reduce the energy it takes to ask for help. Maintain a document or written plan, and communicating these with others before the next flare strikes can be hugely beneficial. It might even reduce the stress that causes autoimmune flare-ups in the first place!

3. Focus on the Future

When you’re in the middle of a flare, it can feel all-encompassing. It’s important to remember that flares don’t last forever to help preserve your mental health during an episode.

Find online support groups that can offer perspective and companionship so that you don’t feel isolated. That way, you don’t even need to leave the house when your flare is at its worst.

Alternately, if leaving the house and getting out around people is helpful, find a group therapy or support group where you can interact with people who understand what you’re going through. A little empathy goes a long way to reduce the mental burden of autoimmunity.

Watch this video for ways to calm an autoimmune flare-up – Avi Kupfer | Curbing Overactive Immune Systems


Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook


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