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autoimmune disease

How to manage an autoimmune flare

What can you do when you’re in the middle of an autoimmune flare? Depending on the AI disease(s) that you’re managing this could appear in many different ways. For example it could mean a recurrence of hair loss for alopecia, or fatigue and brain fog for Hashimoto’s.

These are steps that I’d recommend taking to manage an autoimmune flare:

Time

Look at your To-do list or schedule for the next few days, what can you drop or move to next week?

Sleep

Prioritise sleep. This means maintaining good sleep hygiene, for example, make sure that you get outside (the earlier the better to support your circadian rhythm), avoid blue light in the evening and keep your bedroom cool and dark.

Food

Prioritise nutrient dense whole food. This isn’t the time to think that you feel like rubbish so might as well attack the chocolate, crisps and booze as it can’t do any more harm as you already feel terrible.

Instead focus on meat/chicken stock rather than the longer cooked bone broth, healthy snacks like nuts and seeds, and foods containing healthy fats (particularly omega 3s). Here’s a link to some nutrient dense, gut supporting foods. https://practicalhealthcoach.uk/foods-to-regrow-your-hair/

Have a think about what food you really want to eat right now and follow that instinct with the aim of healthing it up if it’s not already healthy. For example, if you really want to eat chicken wings, then eat chicken wings but have them baked rather than fried. I love this recipe from Dr Anna Cabeca. https://drannacabeca.com/blogs/recipes/chicken-wings-with-buffalo-sauce

Maintain hydration by drinking warm water rather than cold or hot.

Self-care

Be kind to yourself! Don’t beat yourself up for the things that you’re not able to do. Trust me, I know it’s frustrating but being annoyed with yourself isn’t going to help.

Have a bath, add a cup of Epsom salts. The magnesium in the salts is absorbed via your skin and supports over 300 of your body’s biochemical reactions.

Try some gentle exercise. It could be a walk, it could be some yin yoga. This is not the time for HIIT or pushing your heart rate up with a run.

Meditate

Meditate, just 10 minutes a day will make a difference. Use an app with a guided meditation to help you, or if you’re a seasoned meditator make sure that you continue to carve out the time for yourself.

Medications

Check your medications with your doctor, are they still at the right dose? The same thing goes with your supplements are you up-to-date and taking what you need to?

Find joy

What would you love to do? What can you schedule for yourself that will put a great big smile on your face? Whatever it is, plan to do it over the next few days.

Even if you’re in the middle of an autoimmune flare there’s always something that you can do to help yourself. If you’re looking for more support you can book time in my calendar here: https://calendly.com/practicalhealthcoach/45-min