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The prevalence of autoimmune diseases has skyrocketed in the last 50 years, and they have become so common that one in five people suffer from them.
These diseases include arthritis, celiac disease, multiple sclerosis, lupus, ulcerative colitis, Crohn's disease and more.
An autoimmune disease occurs when the immune system works abnormally, and instead of attacking a foreign factor - it attacks the body itself.
Although it is not always possible to cure autoimmune diseases, elimination of certain factors in the diet and lifestyle changes can lead to a significant relief of symptoms and even a complete remission.
So here are 12 tips to help you achieve better health if you suffer from an autoimmune disease.
1. Eat a diet of real foods in the paleo style: vegetables, fruits, healthy oils such as olive oil, avocado oil and coconut oil, fish, meat and poultry.
Processed, flour, and sugary food should be completely avoided.
2. There are foods that can worsen the situation in autoimmune diseases.
They include eggs, salty vegetables (such as tomatoes, peppers, eggplants and potatoes), and dairy products (except ghee).
These foods are healthy, but in people with autoimmune diseases they can make the inflammatory process worse.
Therefore, if you suffer from an autoimmune disease you may need to avoid them.
Better not.
Eggs (Photo: ShutterStock, Africa Studio)
3. Be sure to eat enough protein (so that it constitutes 15 percent of your total calories) this is important for the production of an antioxidant called glutathione.
Glutathione balances the immune system and reduces the inflammatory process.
4. Be sure to eat foods that are rich in collagen (like skin and cartilage).
These foods contain glycine which is a building block of the antioxidant glutathione.
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5. Be sure to eat colorful vegetables and fruits that contain polyphenols, such as berries, spinach, and purple sweet potatoes.
6. Include in your diet foods that are rich in selenium such as Brazil nuts, sea fish and chicken.
7. Try to eat at least 450 grams per week of cold water fish such as salmon, mackerel, herring, and sardines.
These fish are rich in omega-3 fatty acids that contribute to the proper functioning of the immune system.
8. Add pickled foods to your diet (such as sauerkraut or kimchi).
These foods contain beneficial bacteria that not only support gut health but also balance the function of the immune system.
Try to include a small amount of pickled foods in every meal you eat.
Pickled foods are actually recommended at every meal.
Kimchi (Photo: ShutterStock)
9. Another way to support your gut bacteria is to eat foods that are rich in soluble fiber.
These fibers are a good food source for the beneficial bacteria in the gut.
Foods that are rich in soluble fiber include fruits, vegetables, nuts and seeds.
And particularly good sources of soluble fiber are starchy foods such as sweet potatoes.
10. Include physical activity in your daily routine: regular aerobic physical activity and strength training increase the levels of the antioxidant called glutathione.
Physical activity also releases substances called endorphins, which have a similar structure to morphine and opium and cause a good feeling.
Endorphins also play an important role in balancing the immune system.
It turns out that drugs that increased endorphin levels in humans improved the condition in patients with autoimmune diseases.
And if we can raise the endorphins naturally by exercising it is even better.
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11. Make sure to meet with friends and maintain friendships.
It turns out that like physical activity, connecting with people you enjoy with leads to the release of endorphins.
Another advantage of meeting with friends is that people with chronic diseases often suffer from pain and tend to isolate themselves, and meeting with friends greatly eases the feeling of loneliness.
12. Be sure to be exposed to the sun.
Sun exposure is extremely important for those suffering from most autoimmune diseases.
Multiple sclerosis which is an autoimmune disease that affects the nervous system is much more common in areas where there is not much sun.
There is evidence that even in other autoimmune diseases such as juvenile diabetes, sunlight improves the condition.
Therefore, make sure to spend every day outside in the sunlight.
Dr. Dalit Dariman Medina is an expert in family medicine and integrative and functional medicine
health
Healthy life
Tags
Crohn's
Celiac disease
lupus
diet
immune system
