When it comes to improving autoimmune health, cultivating positive habits is key. But sometimes it feels like bad habits are easy to keep and good habits are easy to break. What’s the secret to creating new habits that last? In this article, I share 10 tips to set you up for success!
Food is medicine, but it doesn’t work in isolation. Lifestyle choices matter just as much! Below you’ll find multiple ways to choose an anti-inflammatory lifestyle. You can also quickly browse by resource type: articles and podcasts. Not sure where to begin? Start here.
This is one of the most popular podcast episodes – for good reason! The topic is Resilience, that ability to bounce back from life’s hardships. With autoimmune disease, we get lots of practice. Sometimes we feel strong and capable of overcoming suffering. Other times we feel beaten down and frightened by our body’s unpredictability. The good news is that resilience isn’t something you either have or you don’t. Resilience is a trait we can nurture. My guest is Dr. Cynthia Li, a functional medicine physician who has autoimmune disease herself. The intensity of her own health challenges ended up being a masterclass in resilience, and also changed the way she practiced medicine.
No matter the diagnosis, fatigue is a common symptom of autoimmune disease. Many of us try to ignore that feeling and “push through” because we all have things we want to accomplish in our days. We might also fear that if we stop to rest, we’ll never be able to get moving again. However, rest isn’t optional. If we never take a break, our bodies will take that decision out of our hands in the form of illness or an autoimmune flare. In this article, I share 10 simple ways to rest. Even small breaks can be rejuvenating and restorative, supporting our health not just in the moment, but also long-term. Choose one of these as a gift to yourself today.
I have an exercise series on my website to help people with autoimmune disease find forms of fitness that work well for your body. That can be challenging! Today, I’m featuring Low Pressure Fitness. It’s designed to help you gain strength and mobility while relaxing your nervous system at the same time — three things we could all use! It can also improve both gut and pelvic health. In this article, Dr. Jenna Cornell describes the foundational principles of Low Pressure Fitness, the many benefits, and shares three sample exercises that you can try today!
This is a very special episode featuring two of my colleagues and friends: Dr. Terry Wahls & Dr. Sarah Ballantyne! I’ve known these wonderful women for over a decade now. They’re both powerful leaders in the autoimmune community. They are also autoimmune warriors themselves. Today, we’re doing an Autoimmune Q&A: I’ll be asking us all a series of questions about our personal experiences with autoimmune disease, and our best tips for all of you!
There are many science-backed benefits into the positive power of dance for autoimmune disease: improved mobility, reduced pain, reduced anxiety and depression, improved body image, and better quality of life. That said, if you’re living with chronic illness and chronic pain, dance poses challenges. If your body has changed with autoimmune disease, can you still dance? On hard days, can dancing make your day better? The eight people featured in this article answer a resounding yes to both of those questions. They each share what dancing means to them, and how they adapt dance around their autoimmune symptoms. They also share videos showing their joy in dancing.
Lymph is essential to our body’s ability to detoxify, reduce inflammation, and fight infection. Supporting the lymphatic system can benefit anyone’s health, but it’s especially important for those of us with autoimmune disease. Chronic inflammation puts an extra burden on this system and can even damage it long-term, reducing its efficiency. In a prior career, I was a lymph drainage therapist for 15 years. Most of my clients were people with chronic illness. As someone with rheumatoid arthritis myself, it’s one of my favorite self-care techniques.
When it comes to MS, muscle weakness isn’t the cause of weak muscles or difficulty walking. The cause is weakness in the neural pathways from demyelination. The MSing Link is an online exercise program created by Dr. Gretchen Hawley, a Doctor of Physical Therapy and MS Certified Specialist. Every exercise in her program is designed to strengthen your muscles AND your neural pathways at the same time. In this article, Dr. Gretchen shares three sample exercises that you can try today!
Sound Healing is a therapy that uses sound and vibration to balance the mind, body, and spirit. I know that might sound woo-woo to some listeners, but as long as there have been people, music has been used for both expression and healing. There’s also some modern scientific research into its benefits, including reduced stress and anxiety, reduced pain, improved mood, and an overall sense of wellbeing. I personally fell in love with sound therapy after developing rheumatoid arthritis. The first time I received a 1:1 sound healing session was transformational. I don’t think I’ve ever felt a relaxation so deep, or my body so perfectly balanced. So, today, we’re doing a deep dive into sound healing, including different types, different instruments, and we’ll be demonstrating some sounds for you as well. It’s going to be a fun episode! My guests are two autoimmune warriors who are also sound healing practitioners: Jo-Anne Suriel and Jennifer Roseman.
Dr. Emily Kiberd is a chiropractor with Hashimoto’s who created a strength training program for her fellow Hashi warriors. Joint pain, extreme fatigue, and weight gain are common symptoms, which can make exercise challenging. Many people choose gentle forms of exercise that don’t strain the body further, but this can lead to a loss of muscle mass. Muscle is the body’s metabolic engine. The more muscle you have, the more calories you burn at rest. Muscle is also the largest endocrine organ in the body, so contracting muscle tissue has been shown to help with the turnover of thyroid hormones. This is why Dr. Kiberd created Thyroid Strong, a special exercise program designed to help women with Hashimoto’s safely regain strength, boost their energy, and alleviate pain at the same time.
DNS stands for Dynamic Neuromuscular Stabilization. It’s a fascinating form of exercise that uses positions and movements associated with infant development to help people heal from a variety of physical issues. With autoimmune disease, it can be hard to find forms of exercise that support our body’s changing needs. DNS can be modified for everyone. This article is written by Maggie Rintala, a fellow autoimmune warrior and certified personal trainer who specializes in DNS. She demonstrates three sample exercises, along with resources for learning more.
Have you heard of the Spoon Theory? It’s a way to explain chronic illness to people who don’t understand, and I love that aspect of it. (The spoons represent daily energy). But the Spoon Theory also assumes we can never get more spoons. I don’t believe that’s true. In this article, I share the history of the spoon theory and how we can all get more spoons!
This is one of the most popular podcast episodes – for good reason! Why does exercise feel so different after an autoimmune diagnosis? Activities that our bodies loved in the past can now cause an autoimmune flare. Yet, not moving at all isn’t healthy either. So, what do we do? In this podcast, we get professional insight into this topic. My guest, Andrea Wool, is a fellow autoimmune warrior, certified personal trainer, and founder of Autoimmune Strong – a fitness website designed specifically for people with autoimmune disease. She’ll be sharing her personal story, as well as scientific insight into the unique challenges and benefits of exercise for people with autoimmune disease.
Some people love the holiday season; others approach it with a sense of dread. Either way, it tends to be a busy time with extra stress, obligations, food temptations, and travel. This can be a recipe for an autoimmune flare, but it doesn’t have to be! I’ve made a list of one simple thing to do each day throughout the month of December. At the bottom of the post, there’s a printable PDF that you can post on your fridge. Happy Holidays!
We tend to notice boundaries most when they’re getting crossed – by other people, or by ourselves. We also notice when we struggle to set them at all. Today, we’re focusing on the holiday season. If you have autoimmune disease, there’s a powerful intersection between your ability to set boundaries and your ability to protect your health. So, we are here to help! In this podcast, we share tips for setting healthy boundaries around food, time, energy, and money. My guest is Dr. Ellen Vora. She is a psychiatrist who takes a functional medicine approach to mental health. I love the way she educates around boundaries, which is why I asked her to be my guest today. She is also the author of the book, Anatomy of Anxiety.
Morning and bedtime routines are a wonderful way to bookend your day, starting and ending it with some joy and self-care. They can also make a big difference in the quality of your sleep. So in today’s podcast, we do a deep dive into the science of circadian rhythms and learn how to create morning and bedtime routines that support autoimmune health. My guest is Dr. Sybil Cooper. She is both an autoimmune warrior and an immunologist. She has a deep understanding of the immune system both personally and professionally. She’s also a health and nutrition coach who helps people create new habits to thrive.
More than 80,000 new chemicals have been released since the industrial revolution 150 years ago, and most have never been fully tested for their effects on our health. We are asking our bodies to detoxify far more than they were designed to handle. Yet that doesn’t mean we should start doing aggressive detox cleanses that leave us feeling like we have the flu. It’s easy to overwhelm our detoxification systems when we try to speed them up and push them too hard. In this article, I share simple, effective, detoxifying baths that also make you feel good at the same time. Win-win!
With autoimmune disease, flares are part of the experience, and we cannot prevent every single one. However, that doesn’t mean we’re powerless. Discovering our own flare triggers is a powerful piece of self-knowledge. It can help minimize how often we flare and how severe those flares are. That’s the focus of our discussion today. I’ve invited two other autoimmune warriors to join me. We’ll be sharing our personal flare triggers and how we manage them to live our healthiest lives.
Autoimmune disease often causes insomnia, and then poor sleep increases autoimmune flares, creating a vicious cycle. In this article, I tackle some of the biggest sleep challenges: pain, anxiety, restless legs syndrome, snoring, hormones, blood sugar imbalances, new parenthood, and more. I also review sleep trackers, sleep supplements, and a special form of therapy that’s more effective than sleeping pills in resolving insomnia.
Most often, if you say the word “treat” people immediately think of sweets. It’s how we reward ourselves for our achievements, and it’s how we soothe ourselves when life is hard. There’s nothing wrong with the occasional sweet treat. They’re delicious! However, if sweets are the only way we treat ourselves, the excess sugar can increase inflammation and even kick off an autoimmune flare. So, I’ve come up with 101 alternate ways to treat ourselves. Thanks to the mind-body connection, these treats can actually decrease inflammation while simultaneously bringing more joy to our lives. That’s my kind of to-do list! I even included a PDF you can print and put on your fridge, for ongoing inspiration!
If you’re someone who unplugs air fresheners anytime you see them, this article will resonate with you. If you’re someone who loves air fresheners and didn’t realize they might be harming your health, this article may surprise you. “Fragrance” isn’t a single ingredient. It’s a chemical formula that can contain up to 100 different chemicals. Many of them are harmful to health, and there is no regulation of this industry. In fact, since fragrance is considered a “trade secret”, the chemicals aren’t listed on the ingredient labels. In this article, I dive deeply into the science and share tips for naturally freshening indoor air instead.
Autoimmune disease brings a lot of changes to our lives, and as we all know, it doesn’t just impact us alone. It also impacts those we love – friends, family, and children. Today, I’ve invited three parents with autoimmune disease onto the podcast to talk about their experiences. What has been the most challenging part? How have they adapted as parents? How do they talk to their children about their health? And how have their children grown in response? This is a deeply personal conversation, and I’m so grateful to the guests for sharing. I hope it resonates with every parent listening, and helps you know you’re not alone.
I asked this question of my fellow autoimmune warriors, and their answer was a resounding yes! In this post, I share beautiful photos of people with their pets, alongside their testimonials. I also dive into the research and share what science says about the potential health benefits. In balance, I also honor that there are times when pets aren’t the right choice and I share those circumstances, too.
When we think of pollution, the first images that come to mind are things like smokestacks, oil spills, smog, and greenhouse gases. But you may not realize that your home can contain pollution as well – in your water supply, in the air you breathe, and in the products you purchase. More than 80,000 new chemicals have been released into the world since the industrial revolution 150 years ago, and most of them within the past 50 years. These chemicals have never been fully tested for their effects on our bodies or the environment. And a lot of them are inside our homes. On top of that, people with autoimmune disease are often more sensitive to chemicals, and toxins can be an autoimmune trigger. I don’t say this to scare anyone. This podcast is about empowerment. So, today we’re going to share tips for reducing the toxins in our homes. Every step we take is a positive one. My guest is Dr. Aly Cohen, an integrative rheumatologist and an expert on non-toxic living.
Before autoimmune disease, did you have a yoga practice that you loved but can no longer do? Do you struggle to find a way to adapt your practice to your ever-changing autoimmune body? Do you miss yoga and want to make it part of your life again? Or maybe you have never practiced yoga, but would love to try and don’t know where to begin. This podcast is for you! My guest is Jivana Heyman, founder and director of the Accessible Yoga Association and co-founder of the Accessible Yoga Training School. He has over 25 years of experience teaching yoga to people of diverse abilities. In this episode, we’re going to troubleshoot a wide variety of autoimmune symptoms and talk about how to develop a personalized yoga practice.
The Paleo Autoimmune Protocol (AIP) has the potential to make a big difference in your health, which is why so many people with autoimmune disease try this healing diet. But that doesn’t mean it’s easy, and one of the challenges is how other people respond. Friends, family, coworkers, even strangers are likely to notice you’re suddenly eating differently than everyone around you. You turn down the birthday cake at the office or family birthday party. You show up with your own food to a holiday dinner. You ask the waiter extra questions when eating in a restaurant. You serve food in your own home that’s delicious but doesn’t come from a box. Healthy eating stands out, because we live in a world where unhealthy eating is the norm. It’s natural for people to have questions, and it’s helpful to have some quick answers ready. Here are ten answers for a wide variety of situations.
Our bodies naturally have the ability to detoxify and do it every single day. However, problems can develop, and that’s not uncommon with autoimmune disease. The answer isn’t an aggressive “cleanse” where we try to force our bodies to do a year’s worth of detox in 30 days. Instead, we need to support our bodies year-round. There are foods that support our detox pathways, and foods that can interfere with them. That’s what today’s podcast is all about. My guest is Andrea Nakayama, a world-renowned functional nutritionist and educator, whose mission is to change the way we do healthcare by empowering patients to reclaim ownership over their own health.