Thriving with Autoimmune Disease: 5 Health Secrets

Unlocking the Top 5 Secrets to Thrive with Autoimmune Disease with Certified Trainer and Nutrition Coach Lindsey Day.

The immune system needs specific micronutrients like zinc, polyunsaturated fats, selenium and vitamin D in order to function properly (1). If you’re not regularly loading up on foods rich in these nutrients, you’ll have a greater tendency to have a flare up. Remember to diversify your diet by eating a variety of food! Each color represents different phytochemical and nutrients – each of which have their own unique health benefit.

2) Anti-Inflammatory Diet:

Avoid excess sugar by aiming to consume less than 50 or 60 grams of sugar per day from all sources – yes, even sugars from fruits and veggies count toward this total! Avoid poor quality oils like vegetables and many seed oils, and stick with olive, avocado or coconut oil. 

Many with autoimmune diseases feel a world of difference in their energy and quality of life by going dairy and gluten free (2)! Conventional dairy products are highly inflammatory (due to the hormones and IGF-1 contained within), and dairy is a common allergen. Research finds a link between gluten and dairy consumption and worsening of autoimmune diseases (2,3).

One possible explanation is that when someone with an autoimmune disease eats dairy or gluten, some of the proteins in these foods can trigger antibody production which subsequently become deposited in tissues in the body, causing an inflammatory response (3). In other words, dairy and gluten can contribute to autoimmune flares ups, and you feel like garbage!

3) Movement:

Get three to five 30 to 45 minute exercise sessions per week! Autoimmune diseases are characterized by imbalanced levels in our immune cells. Exercise has been shown to restore this balance, and reduce the severity of the disease (4)!

4) Protein in Each Meal:  

Our immune system is made of protein! Because the body cannot store protein, it is important to get about one serving (20-30 grams) of protein per meal. 

5) Minimum of 25 Grams Fiber per Day:

Low fiber intake leads to poor gut health, increasing the risk of developing autoimmune diseases (5,6). Fiber is essential for gut health because it nourishes beneficial bacteria in the large intestine, producing short-chain fatty acids that fuel colon cells and promote a healthy gut environment.

The autoimmune journey may be overwhelming, but these small changes can make a big difference! We know how difficult it is, so we want to take all the guesswork out for you and give you a monthly meal and fitness plan that checks off all 5 of these! 

Introducing Paleo-1 30 Day Meal Program

The Paleo-1 30 Day Meal Program is an all-in-one solution to help you simplify your autoimmune diet and fitness needs. With 40 POTG meals split between two shipments, a 30 day digital meal plan calendar loaded with delicious, nutrient-dense recipes, a 30 day digital shopping list, free membership to the NuTriDay app, a customizable fitness plan, and free resistance bands, you'll have everything you need to manage your symptoms and take control of your autoimmune journey. 

Lindsey Day is a Certified Personal Trainer, Nutrition Coach, a former broadcast meteorologist and is the founder of NutTriDay Fitness and the NuTriDay Fitness App. Lindsey is currently working on obtaining her Master's in Nutrition and is helping people achieve optimal health and wellness through better nutrition and fitness. Learn more at: nutridayfitness.com

Would you benefit from a customizable fitness and nutrition challenge program? Are your interested in burning fat, building muscle, balance hormones & gut health, boosting your energy, and bettering your mental health? If so, you would be an ideal candidate for the NuTriDay app developed by Lindsey Day! Visit her Instagram account @lindseydayfitness or the NuTriDay website to learn more about her wellness app and the 12 week “charge up challenge."

References:

1. Wu D, Lewis ED, Pae M, Meydani SN. Nutritional Modulation of Immune Function: Analysis of Evidence, Mechanisms, and Clinical Relevance. Front Immunol. 2019;9:3160. Published 2019 Jan 15. doi:10.3389/fimmu.2018.03160

2. Gershteyn, I. M., Burov, A. A., Miao, B. Y., Morais, V. H., & Ferreira, L. M. R. (2020). Immunodietica: interrogating the role of diet in autoimmune disease. International immunology, 32(12), 771–783. https://doi.org/10.1093/intimm/dxaa054

3. Vojdani A. (2014). A Potential Link between Environmental Triggers and Autoimmunity. Autoimmune diseases, 2014, 437231. https://doi.org/10.1155/2014/437231

4. Sharif, K., Watad, A., Bragazzi, N. L., Lichtbroun, M., Amital, H., & Shoenfeld, Y. (2018). Physical activity and autoimmune diseases: Get moving and manage the disease. Autoimmunity reviews, 17(1), 53–72. https://doi.org/10.1016/j.autrev.2017.11.010

5. Wang DD, Li Y, Bhupathiraju SN, et al. Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. 2021;143(17):1642-1654. https://doi:10.1161/CIRCULATIONAHA.120.048996

6. Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022;14(13):2641. Published 2022 Jun 26. doi:10.3390/nu14132641