Auto-immune disease – a ‘cocktail’ of self-help approaches

The following ideas should help your body cope with, or perhaps improve somewhat from, most auto-immune disease, and also cope better with the medicines used to treat your condition. These ideas are grounded in evidence-based science.

If you have any form of auto-immune disease, you need to be doing most of these ALL the time, and all of them some of the time.

  1. Get your gut microbiome happier and more balanced. Research it – especially the role of intermittent or regular fasting in helping the gut bacterial system and the linked immune/inflammation regulation system – there is so much information now – take steps to influence it positively!
  2. Sleep – poor sleep screws up the immune system. Do whatever you can to improve the quality and quantity of your sleep.  For example.
  3. Be happy – if you have any grumbles or anger or emotional problems from the past – deal with them. For example, counselling.
  4. Vitamin B complex, Omega 3 fatty acids and Magnesium. A combination of the different B vitamins are vital for nerve function, and a high-quality fish oil (2000-3000 mg) can be useful for managing inflammation. Both DAILY. Low levels of magnesium seem to be quite common in the western world.
  5. Avoid, apart from occasional exceptions, the potentially challenging foods like shop bought wheat bread, lots of pasta, morning cereals, and refined sugar.
  6. A healthy start to the day – Nutribullet blenders are excellent. Along with the greens, banana and berries that they recommend you use as a core constituent of your smoothie, add the following: a clove of garlic, fresh ginger, fresh turmeric and – importantly – some avocado (for their healthy fats), nuts (esp. almond or walnut) and seeds (esp. flaxseeds). Perhaps not every day of the week but at least 5 out of the 7.
  7. Don’t drink much at all, and for sure not on consecutive days.
  8. Learn to meditate for a bit each day – this app, for example, is excellent.
  9. Regular cardio exercise (testing your limits) that gets you hot and sweaty. However, research this if you have MS.
  10. Regular yoga (good for sleep and your immune system).
  11. Breathing exercises. Practice and practice until you are a very competent breather. For example, be able to hold your breath on a full set of lungs for at least 75 seconds, and on a completely empty set of lungs for at least 30 seconds.
  12. Only take antibiotics if really necessary – this requires a dialogue with your doctor, but the main reason is to avoid upsetting the gut microbiome.

If you asked me ‘what of the above are the most important?’. Well, I would answer ‘always do 1, 2, 3, 8 and 11’. But the others really help too.