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    Handout Diet and Lifestyle Recommendations For Autoimmune Disease 1

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    This document provides diet and lifestyle recommendations for managing autoimmune disease. It recommends removing common food triggers like eggs, nightshades, dairy and nuts from the diet for 30 days. It also suggests increasing intake of nutrients that support immune function like glutathione, omega-3s, vitamin D and minerals. The document further recommends increasing foods that nourish the gut microbiome like fermented foods and fiber. It concludes by outlining lifestyle changes shown to aid recovery, such as exercise, acupuncture, social connection and sun exposure.

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    Handout Diet and Lifestyle Recommendations For Autoimmune Disease 1

    Uploaded by

    b
    105 views3 pages
    This document provides diet and lifestyle recommendations for managing autoimmune disease. It recommends removing common food triggers like eggs, nightshades, dairy and nuts from the diet for 30 days. It also suggests increasing intake of nutrients that support immune function like glutathione, omega-3s, vitamin D and minerals. The document further recommends increasing foods that nourish the gut microbiome like fermented foods and fiber. It concludes by outlining lifestyle changes shown to aid recovery, such as exercise, acupuncture, social connection and sun exposure.

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    Autoimmune disease

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    Handout Diet and Lifestyle Recommendations for Autoimmune Disease 1

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    This document provides diet and lifestyle recommendations for managing autoimmune disease. It recommends removing common food triggers like eggs, nightshades, dairy and nuts from the diet for 30 days. It also suggests increasing intake of nutrients that support immune function like glutathione, omega-3s, vitamin D and minerals. The document further recommends increasing foods that nourish the gut microbiome like fermented foods and fiber. It concludes by outlining lifestyle changes shown to aid recovery, such as exercise, acupuncture, social connection and sun exposure.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    105 views3 pages

    Handout Diet and Lifestyle Recommendations For Autoimmune Disease 1

    Uploaded by

    b
    This document provides diet and lifestyle recommendations for managing autoimmune disease. It recommends removing common food triggers like eggs, nightshades, dairy and nuts from the diet for 30 days. It also suggests increasing intake of nutrients that support immune function like glutathione, omega-3s, vitamin D and minerals. The document further recommends increasing foods that nourish the gut microbiome like fermented foods and fiber. It concludes by outlining lifestyle changes shown to aid recovery, such as exercise, acupuncture, social connection and sun exposure.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Diet and Lifestyle Recommendations

    for Autoimmune Disease


    While autoimmune disease may not be completely curable, removing the triggers can often lead to
    a significant reduction in symptoms or even complete remission. Use the following guidelines to
    remove the triggers from your diet and lifestyle.

    Remove foods that may trigger or exacerbate an


    immune response
    Follow a basic Paleo diet with the additional foods removed completely:
    Eggs (both yolks and whites)
    Nightshade fruits and vegetables: potatoes, tomatoes, sweet and hot peppers, eggplant,
    tomatillos, pepinos, pimentos, paprika, cayenne pepper (but not black pepper)
    Dairy products (with the exception of ghee)
    Nuts (optional). While nuts are widely recognized to be nutritious and beneficial to health,
    a 30-day elimination may be a good option for very sensitive patients or those with
    dicult-to-solve cases. Nuts are one of the more common allergens, and people with
    autoimmune disease are more likely to develop allergies and sensitivities, which could
    counteract eorts to heal the gut.

    These are all healthy foods when well tolerated, but they may provoke or perpetuate inflammation
    in those with autoimmune disease. That said, not everyone with autoimmune disease will have
    trouble with them, so the key is to experiment to determine where you fall on that spectrum. Take
    them out for a full 30 days, then reintroduce one at a time to see which ones you react to, starting
    with egg yolks, then egg whites, nightshades (do them one at a time), and finally dairy.

    Increase your intake of nutrients that promote


    optimal immune function
    Glutathione To support the production and recycling of glutathione, increase your
    intake of:
    Protein aim for at least 15 percent of calories as protein (75 grams on a 2,000-
    calorie diet or 95 grams on a 2,500-calorie diet)
    Collagen-rich animal parts (skin, cartilage, and bone) these foods contain
    glycine, which is needed for glutathione synthesis and recycling

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    Polyphenol-rich fruits and vegetables berries, peaches, pears, pomegranates,
    purple sweet potatoes, broccoli, garlic, cabbage, and spinach
    Selenium-rich foods Brazil nuts, ocean fish, and poultry
    EPA and DHA
    Consume at least one pound of cold-water, fatty fish per week, such as salmon,
    mackerel, herring, and sardines
    Vitamin D
    The best food sources of vitamin D are cod liver oil, cold-water fatty fish, and
    pastured duck and chicken eggs. Make sure youre regularly eating these foods!
    Other nutrients Several other nutrients directly or indirectly contribute to glutathione
    synthesis and immune health, including niacin (B3), riboflavin (B2), pyridoxine (B6),
    vitamin C, magnesium, iron, copper, zinc, and manganese. The best way to optimize your
    intake of these nutrients is to focus on foods with the highest nutrient density:
    Organ meats
    Herbs and spices
    Nuts and seeds (preferably soaked and dehydrated first to maximize nutrient
    absorption)
    Cacao
    Fish and seafood
    Fresh vegetables
    Red meat, pork, and poultry
    Eggs and dairy (provided you tolerate it)
    Seaweed

    Increase your intake of foods that support a healthy


    gut microbiota
    Fermented foods fermented foods contain beneficial bacteria and yeasts. These
    probiotics dont just support gut healththey also regulate and balance the immune
    system. Aim for at least a small amount of fermented foods with each meal.
    Fermentable fibers Soluble fibers naturally found in fruits, vegetables, starches, and nuts
    and seeds provide a food source for the beneficial bacteria in the gut. Starches like
    potatoes, sweet potatoes, plantains, taro root, and yuca are particularly good sources of
    soluble fibers. Note: some people with gut issues may benefit from reducing intake of fiber
    for a time.

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    Make lifestyle changes that can aid your recovery
    Exercise Regular aerobic exercise and strength training have been shown to increase
    glutathione levels in both healthy and sick people. Exercise also releases chemicals called
    endorphins. Endorphins are similar in chemical structure to morphine and opium, and
    theyre responsible for the runners high that some people experience with intense
    exercise. However, we now know that endorphins also play an important role in regulating
    the immune system. Endorphin levels are low in animals with autoimmune disease,
    and medications that increase circulating endorphin levels improve autoimmune disease
    in humans.
    Acupuncture There are two primary types of immunity: cellular and humoral. Cellular
    immunity is our first line of defense against pathogens like viruses and bacteria. It includes
    immune cells that directly attack and destroy these pathogens, regardless of whether or
    not the body has seen them before. Humoral immunity is our second line of defense. It
    involves immune cells that produce antibodies, which bind to specific pathogens that the
    body has been exposed to in the past. In autoimmune disease, there is often an imbalance
    between the cellular and humoral branches of the immune system, and acupuncture has
    been shown to restore that balance.
    Pleasure and Connection Like exercise, pleasure and physical contact also produce
    endorphins, which have a regulatory eect on the immune system. But theres another less
    scientific reason to cultivate pleasure and connection when youre suering from
    autoimmune disease: they provide an important counterweight against the pain and social
    isolation that people with chronic disease often experience.
    Sun Exposure Exposure to sunlight (or UVA/UVB light in tanning beds) appears to be
    especially important for those with autoimmune disease. The more hours of sun there are
    where you were born, the lower the risk youll develop multiple sclerosis (MS). Evidence for
    benefit from sunlight is strong for other autoimmune diseases as well, such as type 1
    diabetes. Spend time outside in the sunlight as much as you can.

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