What Actually Works to Reduce Autoimmune Symptoms? 80+ Warriors Reveal Their Tried-and-True Methods
Karin W
December 12, 2024
Real Solutions from Real People: What’s Helping Warriors Thrive with Autoimmune Diseases
Managing autoimmune diseases is a unique and highly personal journey. Many people with autoimmune conditions seek ways to alleviate symptoms. They often aim to reach remission. Their strategies usually involve a combination of medication, diet changes, exercise, and lifestyle modifications.
We asked 84 autoimmune warriors for the top 3-5 things. What helped you put this in remission or lessen symptoms?
Here’s what they said:
Top 3 Strategies That Helped Achieve Remission or Symptom Relief
1. Dietary Changes (72% of Respondents)
- Gluten-Free and Dairy-Free: Many respondents shared that cutting out gluten and dairy was essential for symptom improvement. Others also reported eliminating sugar, nightshades, and processed foods as key to reducing flare-ups.
- Carnivore or Keto Diets: Some found success with high-fat, low-carb diets, including carnivore, which focuses on animal-based foods, and ketogenic diets, which help reduce inflammation by lowering carb intake.
- Whole Foods and Organic Eating: Organic, whole food diets were common in responses. Eating natural, unprocessed foods without chemicals was emphasized by many as a fundamental lifestyle shift for long-term relief.
Chart 1: Top Dietary Strategies
| Strategy | Percentage of Respondents |
|---|---|
| Gluten-Free/Dairy-Free | 30% |
| Low-Carb/Keto/Carnivore | 25% |
| Organic/Whole Foods | 17% |
| Eliminate Processed Foods | 15% |
| Other (Specific Elimination Diets) | 13% |
Meal Prep: Spend 1-2 hours on a weekend prepping ingredients to make meals easier throughout the week. Batch-cook proteins, wash/cut veggies, and store snacks in grab-and-go containers.
“Crowd Out” Method: Instead of focusing on eliminating foods, add nutrient-dense options first. This naturally reduces the intake of less beneficial foods.
Restaurant Hacks: Ask for grilled protein and steamed veggies when eating out. Many restaurants can accommodate dietary restrictions when asked.
Free Tools & Resources
Pepper App: Find and share recipes that meet your dietary needs. Great for discovering gluten-free, dairy-free, and anti-inflammatory meal ideas.
Yuka App: Scan food products to see if they meet your health standards.
Product/Service to Help
Misfits Market: An online grocery store with gluten-free, organic, and paleo-friendly foods. Get products delivered to your door at discounted prices.
Tip: Thrive offers a free 30-day trial and discounts for those with chronic illnesses.
2. Exercise and Movement (55% of Respondents)
- Low-Impact Exercise: Many individuals stressed the importance of daily movement, such as walking, yoga, and light weightlifting. Though exercise can be difficult during flare-ups, regular movement helps reduce stiffness and increase flexibility.
- Restorative Exercises: Some people incorporate gentle stretches and breathing exercises to improve mobility and relax the body.
- Stress Reduction: Exercise, combined with relaxation techniques like meditation or deep breathing, was frequently mentioned as a powerful tool in managing stress, which exacerbates autoimmune conditions.
Chart 2: Most Common Types of Exercise
| Type of Exercise | Percentage of Respondents |
|---|---|
| Walking/Yoga | 40% |
| Strength Training (Light) | 30% |
| Stretching/Restorative Movement | 25% |
| High-Intensity Workouts | 5% |
5-Minute Rule: If you’re feeling low-energy, commit to just 5 minutes of exercise. This small step often leads to longer movement sessions.
Habit Stacking: Combine movement with other habits, like stretching while watching TV or doing a quick yoga routine after brushing your teeth.
“Deskercise”: Incorporate stretching and mini-workouts into your workday to avoid long periods of sitting.
Free Tools & Resources
YouTube Channels: Try free guided workouts on channels like Yoga with Adriene or HASfit for low-impact routines.
FitOn App: Offers free workouts ranging from gentle yoga to strength training.
MapMyWalk: Great for tracking your walks and setting movement goals.
3. Medication and Supplements (45% of Respondents)
- Medications: Many participants mentioned that medications, including biologics and disease-modifying antirheumatic drugs (DMARDs), were necessary to reach a place where they could maintain some functionality in daily life. Medication combinations vary by individual needs.
- Supplements: Supplements, particularly vitamin D, probiotics, and turmeric, were cited as crucial additions. Many individuals with autoimmune conditions report a noticeable improvement in symptoms when taking these supplements regularly.
Chart 3: Common Supplements Mentioned
| Supplement | Percentage of Respondents |
|---|---|
| Vitamin D | 40% |
| Probiotics | 30% |
| Turmeric | 20% |
| Other (Magnesium, B12, etc.) | 10% |
Pill Organizers: Use a weekly pill organizer to streamline medication and supplement intake.
Set Alarms: Use phone alarms or reminders to stay consistent with your medication schedule.
Keep It Visible: Store your meds in a visible spot (like next to your toothbrush) to remember to take them.
Here are Two Bonus Strategies:
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4. Stress Management (Additional Strategy)
Top Community Tips & Hacks
- Breathwork on the Go: Practice deep breathing during daily activities like commuting or before meals.
- Digital Detox: Schedule phone-free time each day to reduce overwhelm.
- Mindful Moments: Set a reminder to take 1-minute “mindfulness breaks” throughout the day.
Free Tools & Resources
- Insight Timer: Free meditation and breathwork app with thousands of guided sessions.
- Smiling Mind: Offers free mindfulness programs tailored to different age groups.
- Calm Breathing Techniques: Many free videos on YouTube for quick relaxation techniques.
Product/Service to Help
Other Noteworthy Insights
While diet, exercise, and medications were the top three factors, several additional strategies stood out in the responses:
- Stress Management: This included methods like deep breathing, meditation, and even reducing exposure to negative news or stressful environments. A few respondents also mentioned the significant relief they gained from spending time in nature or walking outside.
- Tracking and Journaling: A few respondents shared that tracking their food intake, symptoms, and mood helped them pinpoint specific triggers and manage their health better. This approach was particularly useful for people experimenting with elimination diets or trying new supplements.
- Sleep and Rest: Consistent, restorative sleep was another common theme, with some individuals noting that improving their sleep quality was a critical component in managing their symptoms.
5.
- Breathwork on the Go: Practice deep breathing during daily activities like commuting or before meals.
- Digital Detox: Schedule phone-free time each day to reduce overwhelm.
- Mindful Moments: Set a reminder to take 1-minute “mindfulness breaks” throughout the day.
Free Tools & Resources
- Insight Timer: Free meditation and breathwork app with thousands of guided sessions.
- Smiling Mind: Offers free mindfulness programs tailored to different age groups.
- Calm Breathing Techniques: Many free videos on YouTube for quick relaxation techniques.
Embrace Your Personalized Approach
As you can see, there’s no one-size-fits-all solution for managing autoimmune diseases. Each individual’s journey to symptom relief or remission is highly personal and often requires various approaches.
The common themes of dietary changes, exercise, and the use of medications and supplements point to a holistic approach to managing autoimmune symptoms.
Experiment with these strategies and track what works best for your body. The journey may not be quick or easy, but with persistence and patience, many have found effective ways to lessen their symptoms and improve their quality of life.
If you have your own journey to share or tips that helped you find relief, we’d love to hear from you!
Disclaimer: These tools do not replace the advice of a health care professional; if you have concerns about your health, please consult a health care professional.
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12-December-2024 