The Autoimmune Wellness Handbook: A DIY Guide to Living Well with Chronic Illness
Transcript of The Autoimmune Wellness Handbook: A DIY Guide to Living Well with Chronic Illness
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PRAISEFOR
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TheAutoimmuneWellnessHandbook
“Packedtothegillswithapplicablesolutions,TheAutoimmuneWellnessHandbookismynewfavoriteresourcefortoday’s#1emerginghealthchallenge.Ifyouoralovedonesuffersfromautoimmunityandaren’tsurewheretobegin—STARTHERE.”
—RussCrandall,NewYorkTimes-bestsellingauthorofPaleoTakeoutandTheAncestralTable
“Itisnormaltomeetanautoimmunediagnosiswithatremendoussenseofconfusion,loss,andbetrayal,andtheinformationoverwhelmcanleavetheinitiatetumblinginitswake.ThisiswhereMickeyandAngie’sbookcomesin.TheAutoimmuneWellnessHandbookisanelegantandencouragingguidethatnotonlysuccinctlyreviewsthenutsandboltsofautoimmunediseasemanagementbutalsoleadsyouthroughanoftentumultuousinnerjourneywithlovingwisdom.Initsownunforgivingway,autoimmunediseasesforceustohonorhumandesign,notsociety’s(oftenshaming)version.Theautoimmunepatientmustlearntorest,self-advocate,loveandbeloved,self-nourish,moveappropriately,releasetoxicpeopleandsituations,andlifttheveilonburiedshadows.Likealloflife’sbestrewards,autoimmunemanagementishard-won.But,asthishandbookshowsyou,theautoimmunejourneycanalsobeanenrichingpathtoamoreauthenticyou.”
—DatisKharrazian,authorofWhyDoIStillHaveThyroidSymptoms?andWhyIsn’tMyBrainWorking?
“TheAutoimmuneWellnessHandbookoffersapowerful—yetsafeanddrug-free—approachtothemillionsofpeoplenowsufferingfromautoimmunediseases.MickeyandAngierecognizethatdietisthethecornerstoneofmanagingautoimmunedisease,buttheyalsoknowthatstressmanagement,sleep,pleasure,andlivingarichandrewardinglifecanbejustasimportant.Ican’trecommendthisbookhighlyenough.”
—ChrisKresser,MS,LAc,NewYorkTimesbestsellingauthorofYourPersonalPaleoCode
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“WhenIthinkofaguidebook,Ithinkofafishingguide,atravelguide,astudyguide…abookthatshowsmethewaytodosomething.Asthetitlelists,TheAutoimmuneWellnessHandbookisado-it-yourselfguidetolivingwellwithchronicillness.Iwouldtakeexceptiontothistitle.AsIreadthisbook,Ifoundittobenotonlyamasterfullywrittenguidebutmuchmore.It’smorethanajournalandpersonalinside-scoopoftwopeoplewhohavefoundthepathbacktohealth.Thisbookisinacategoryofitsown.
“It’snotjustaguide;it’smoreofahealthmissal-abookcontainingallinstructionsandtextsnecessaryforthecelebrationoflifewhenaddressingachronicillness.
“Inmyopinion,they’vefoundtherightpathbacktohealththathasthepotentialtohelphundredsofthousands.Readthisbookandyouwillunderstandwhatittakestoputadiseaseintoremissionandkeepitthere.ThankyoutoMickeyTrescottandAngieAltforthisinspiringroadmaptolivingwellinthistoxicworldwehaveinherited.”
—TomO’Bryan,DC,CCN,DACBN
“Anautoimmunediagnosiscanknockourworldonitsside,leavingushurting,scared,andconfused.Thisbookisaguidethroughthatdarkness,backintothelightagain.MickeyandAngiehavewalkedthispaththemselvesandhelpedthousandsofothersdothesame.They’vetakenalloftheirpersonalexperienceandprofessionalknowledgeandcreatedathoroughworkbookforcreatingahealthy,vital,joyfullifeagain.Ourstorydoesn’thavetostopwithourdiagnosis.Inmanyways,it’sanewbeginning.”
—EileenLaird,authorofTheSimpleGuidetothePaleoAutoimmuneProtocol
“MickeyandAngiehavecreatedsomethingwonderful:anunapologeticallyempoweringguidetoeverythingautoimmunethatletsyouknowyou’renotalone.TheAutoimmuneWellnessHandbookisatruecompanion,friend,andadvocateforanyonewantingtolivevibrantlyinthefaceofautoimmunedisease.”
—RachaelBryant,authorofNourish:ThePaleoHealingCookbook
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Contents
INTRODUCTION
THEMANIFESTO
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CHAPTER1Inform
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CHAPTER2Collaborate
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CHAPTER3Nourish
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CHAPTER4Rest
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CHAPTER5Breathe
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CHAPTER6Move
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CHAPTER7Connect
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CHAPTER8Recipes+MealPlan
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CHAPTER9LifestyleGuide+Exercises
CONCLUSIONPuttingItAllTogether
GRATITUDE
RESOURCES
REFERENCES
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Introduction
Mostpeople’sautoimmunestoriesstartthesameway,withatrickleofstrange,seeminglydisconnectedsymptoms—thingslikeincreasingfatigue,jointpain,ormorefrequentheadaches.Intime,thetricklebecomesasteadystreamthatexistsasbackgroundnoiseinourdailylives.Afterrepeatedanddesperateattemptstoexplainthesymptomstodismissivedoctors,mostofusresolvetosilentlysuffer.Later,thesteadystreambecomesanundeniableflood,andwithitcomesthesensationthatyouaredrowninginanunnamedillness.Atthislatestage,doctorsmayfinallyhaveadiagnosis,butfollow-up,ifitisevenoffered,consistsoflimitedtreatmentoptionswithdisablingsideeffects.Feelinghopelessanddemoralizedisstandardforthosewithautoimmunedisease,anditisprobablywhyyouhavethisbookinyourhandsrightnow.Ifyoufollowtheconventionalapproach,livingwellwithautoimmunediseaseisrarelyachievable.
Weareproposinganalternatewayofthinkingaboutautoimmunediseaseandhealthcareingeneral:patient-centered,guidedbyself-discovery,informed,andproactive.Thisisastarkcontrasttothetypicalexperiencethatleavespatientsfeelingfearful,anxious,anddemeaned.Inordertolivewellwithchronicillness,youneedtobecomeanewkindofpatient,onewhoissavvyenoughtoknowthatawhole-bodyapproachisnecessary.Youcanredefinetheprocessbyempoweringandinformingyourself,combiningthebestofmedicalcarewithdietaryandlifestylemodifications.Despitethecurrentstandardofcare,itispossibletolivevibrantlyinthefaceofautoimmunedisease!Withfiveautoimmunediseasesbetweenus,thisisexactlytheprocesswe,the
authors,haveusedinourownliveswithastoundingresults.Throughyearsofexperience,wehaverefinedthetoolsandresourcesweusedandaimtosharethatknowledgewithyou,someonewhoisreadytotakepersonalresponsibilityforyourhealthandwellness.Butwheredoyoustart?TheAutoimmuneWellnessHandbookencompassessevenkeystepsonthe
autoimmunepath:inform,collaborate,nourish,rest,breathe,move,andconnect.Theseverbselegantlydescribethesimpleactionsthatyoucantaketoachievewellness,despiteautoimmunedisease.Thisbookisaboutdemystifyingandbreakingdownwhatcanbeaverycomplex,overwhelming,andisolatingprocess,andreplacingitwithonethatisclearandliberating.Throughtheuseofpracticaltools,resources,andself-assessments,youcanbeginyourownjourneyofrecoverybysettingyourselfupforsuccess.
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First,you’llinformyourselfbydeterminingwhereonthespectrumofillnessyoulie.You’llrecognizetheimportanceofdiagnosisandeducateyourselfaboutyourautoimmunedisease,includingtesting,treatmentoptions,andprognosis.You’llthenlearnhowtocollaborate,educatingyourselfonthedifferencebetweennaturalandconventionalapproaches,aswellashowtoassembleyourhealth-careteam.You’llgoontoprioritizeeachstepofyourjourney,includinghowtoapproachyourownmedicalsituation,andidentifywhenmedications,treatments,andsurgeryarenecessary.Onceyoucompletethestepsofinformingandcollaborating,youmoveontoa
centralpartoftheprocess,inwhichyounourishyourbodyinordertorecoverfromautoimmunedisease.Here,you’lldiscovertherelationshipoftheguttoautoimmunedisease,whythereisnoone-size-fits-allapproachtodiet,andwhyaneliminationandreintroductionprotocol,intheformoftheAutoimmuneProtocol,isthebestplacetostarttogettotherootoffood-drivensymptoms.We’llshowyouhowtotransitionyourdiet,howtoexplorefoodreintroductions,andwhybalancematterswhenapproachingwhat’sonyourplate.Continuingyourjourney,you’llputthepiecestogetherandgrasphowtotruly
restandbreathe.Detailswillbeuncoveredaboutwhysleepandstressmanagementmatter.Inthenextsection,you’lllearnhowtooptimallymove,withassessmentsdesignedtopinpointifyouareunder-oroverdoingactivitiesandhowtocomeupwithaplanthatsupportsyourgoals.Totieitup,you’llconnect,bothwithothersandthenaturalworld.Thissectionofthehealingjourneyisoftenoverlooked,butyouwilllearnwhyitisacrucialpartofrecovery.Asmuchaswe’dliketogiveyoualltheanswers,whatwehavefoundisthat
thereisnostandardformula.Self-discoveryandindividualityarethemissingingredientsinmostgurus’schemes.Instead,wearepresentingahandbookforuncoveringsolutionsthatwillbespecifictoyouruniquehealingjourney.AsBruceLeefamouslysaid,“Absorbwhatisuseful,discardwhatisuseless,addwhatisessentiallyyourown.”Weareadvocatingawaytotakethebestofabrokensystemandcombineitwithself-empowerment.Thepathwearesuggestingischallenging,butalsorewarding;byfollowingit,youwillfindatruesenseofbalanceandallowthejoyofdiscoverytotransformyourlife.TheAutoimmuneWellnessHandbookcombinesknowledgewithactionand
pioneersanewerainhowautoimmunediseasesareviewedandtreated.Youcanjoinusbytakingownershipofthisphaseofyourlife.Fromparticipatinginyourmedicalcaretodecidingwhatisonyourplate,empowermentcanguideyoutomakethechoicesthatsparktruehealth.Thetideisalreadyturning,theshiftisunderway—whatyoustandtogainfromthisbookisvibranthealththatwill
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outlastthehype!
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WHYWEWROTETHISBOOKLivingwellwithautoimmunediseasecanseemdauntingordownrightimpossible,butourhealingstoriesproveotherwise.Likeyou,we’vealsobeenatthebaseofthismountaingazingatthepinnacleandwonderingifthereisaroutetothetop.Whilewecoachpeoplethroughrecoveryusingdietandlifestyleinourprofessionallives,itisactuallyourpersonaljourneysaspatientsthatbreatheheartintothisbook.We’vebeeninyourshoeswithautoimmunedisease,andfirst,we’dliketosharehowourexperiencesinspiredthisuniqueapproach.Ourownpathstodiagnosiswerelongandcomplex.Afterexperiencing
troublingsymptoms,Mickeyworkedwithfivedifferentdoctors(allofwhomtoldhereverythingwas“normal”)beforegettingherprimarydiagnosisofHashimoto’sthyroiditis.Angiedevelopedsymptoms11yearsbeforeherprimarydiagnosisofceliacdisease.IttookdoctorsonthreecontinentsandeventuallysomeofthemostadvancedmedicalcentersintheUnitedStatestogetananswer.Sadly,theserunaroundsareoftenthenormforautoimmunepatients.Eventhoughgettingadiagnosishelpedusunderstandwhatwasgoingonin
ourbodies,itdidn’tchangetheseverityofthesymptomswewereexperiencing.Mickeywasundergoingamajorhealthcrisisandwasnolongerabletowork.Shewasdealingwithunrelentingfatigue,brainfog,dizziness,vertigo,insomnia,neuropathy,andjointpain.Angiewassoillthatherfamilyhadtorelocatefromtheirdreampositionoverseas.She,too,wasunabletoworkanddroppedoutofschoolbecauseshewasexperiencingsymptomslikenumbnessalloverherbody,slurredspeech,anxiety,panicattacks,musclewasting,andextremebonepain.Thesesymptomswerepowerfulmotivatorsforusbothtoseekdeeperanswers.Wecametotherealization,onourown,thatwehadtorelyonourselvestocomeupwithamorecomprehensiverecoveryplan.Atthetime,webothfeltisolated,defeated,andoverwhelmedlookingatthe
roadbeforeus.Throughsearchingonline,wediscoveredtheAutoimmuneProtocol,andinourdesperation,becametwoofthefirstpeopletotryit.Oncewestartedmakingdietarychanges,itwasclearalmostimmediatelythatthiswasgoingtobeapowerfulcomponenttohealing,andwebothstartedbloggingaboutthoseearly“wins.”Later,wediscoveredthatrecoverywasnotonlyaboutfoodbutalsoitneededtoinvolvecollaborationwithourhealth-careteamsandadoptingahealinglifestyle.Throughfindingtherightcombinationofconventional,natural,andDIYapproaches,implementedgraduallyoverthecourseof4years,bothofushavecompletelyregainedourhealthandhappinessandareabletolivefull,vibrantlives.We’vehadachancetolookbackonallthethingswetried:whatworked,
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We’vehadachancetolookbackonallthethingswetried:whatworked,whatdidn’t,andwhatwewishedwehadknownsooner.Now,wegetoutofbedeverymorningwithonethingonourminds,“HowamIgoingtomakethiseasierforthenextperson?”Thewayweviewandtreatautoimmunediseaseinthiscountryandallaroundtheworldisundergoingarevolution,andyoucanbepartofit!Wewrotethisbooktoputtheinnovativetoolsweuseinyourhandsandtoconvinceyouthatlivingwellwithautoimmunediseaseismorethanapossibility—itcanbeyourfuture,too.
OUREXPERIENCEIfwechronicledallofthedetailsofourjourneys,itwouldbeawholeseparatebook!Instead,we’vedecidedtogiveyouglimpsesintoourexperiencesthroughtheseboxesinrelevantareasthroughoutthebook.Itisourhopethatthroughhonest,opensharing,wecanhelpyoufeellessaloneinthisprocess,providearealisticlensforviewingautoimmunewellness,andhelpyourecognizethatthisapproachwasnotalwayssimpleoreasyforus.
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TheManifesto
You’reabouttogetintothedetailsandbeginapplyingtheprincipleswelayoutinthisbook.Beforewegothere,perspectiveonthelargerhealthmovementyouareabouttojoincanprovideawelcomesenseofcommunityandmotivationbeforeyouembark.
1. TRUSTYOURINTUITION.Youdon’tneedagurutonavigatethisprocesssuccessfully.
2. EMBRACETHETEMPLATE.TheAutoimmuneProtocolisnotone-size-fits-all;it’satemplatethatpromotesindividualityandself-discovery.
3. INFORMATIONISPOWER.Learnenoughtobeaninformedandproactiveadvocateforyourhealth.
4. STARTSIMPLE.Beginwiththefoundationsofdiet,sleep,stressmanagement,movement,andrelationshipsbeforedelvingdeeper.
5. TAKEITSLOW.Don’tbeafraidtomakechangesinphases—itwasthetortoiseandnottheharethatwontherace!
6. FOODISYOURFRIEND.Itprovidesnourishmenttoeverysinglecellinyourbody!
7. SETYOURSELFUPFORSUCCESS.Planningandpreparationarethekeys.
8. BEANUTRIENTSEEKER.Don’tignorethefoodsthatacceleratehealingandrestorehealth.
9. FOODOVERSUPPLEMENTS.Nutrientsareoftensynergisticandmorepotentinnature’spackaging.
10. DON’TDIET“HARDER.”Resistthetemptationtofurtherrestrictinsteadoftroubleshoot.
11. SEEKHELP.Whennecessary,thoughtfullyaddpractitionerstoyourteamwhodon’tundermineyourauthority.
12. TEST,DON’TGUESS.Alwaysusetestingtorevealrootissues,ifprogressisnotasexpected.
13. BESKEPTICAL.“Magicbullets”thatonlytheelitecanaffordarenotthesolutiontoourhealth-carecrisis.
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14. STRIVEFORBALANCE.Restoringyourhealthisaworthypursuit,butitisnotareligion.
15. SUPPORTISCRUCIAL.Ifyournetworksaren’tstrongenough,explorewaystoaddtoyourhumanconnections.
16. REFRAMETHENEGATIVES.Findareaswhereyourlifehasbeenexpandedbyyourexperiencewithillness.
17. PRACTICEGRATITUDE.Givethoughtenergytowhatisgoodinyourlife.
18. KEEPYOUREYESONYOUROWNJOURNEY.Thepathtowellnessisuniqueforallofus.Resisttheurgetocompare.
19. HEALTHBEFOREIMAGE.Valuewellnessabovenumbersonascaleorreflectionsinamirror.
20. VIBRANTHEALTHISALIFELONGJOURNEY.Nobodyeverregretsinvestinginhisorherownwellness.Enjoytheprocessofrestoringyourhealth!
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CHAPTER1
Inform
“Nothinginlifeistobefeared,itisonlytobeunderstood.”—MARIE
CURIE
Thefirststeptolivingwellwithautoimmunediseaseisbeinginformedaboutyourillness.Wehavechosenthisasthefirststep,becausetheburdenoftrulyunderstandinglieswithyou.Althoughthereisalotofinformationtobegainedinworkingwithaskilleddoctor,relyingonhimorhertoalsobeyourteacherdetractsfromyourpersonalresponsibilityinhealing.Youmayfindlearningthedetailsaboutyourdiseasetobeunnerving,becauseknowingmakesithardtohidefromyournewreality.Aftertheinitialfearsubsides,understandinginspiresalevelofcourageyoupreviouslydidn’thaveandempowersyoutotakecontrolofyourhealthandstartonthepathtowardhealing.Inthischapter,weaimtogiveyouanoverviewofwhatautoimmunediseaseis,howtogetandcopewithadiagnosis,thedifferenttreatmentsyoumightexpect,andhowtogatherandstoreinformation.
WHATISAUTOIMMUNEDISEASE?Simplyput,autoimmunediseaseoccurswhenyourimmunesystem,whichisdesignedtoprotectyoufromforeigninvaders(pathogenslikevirusesandbacteria),startsattackingyourowntissue.Thisisdonethroughthecreationofantibodies,whichareordinarilyusedtoidentifyanddestroypathogensandhelpyourecoverfromanillness.Inthecaseofautoimmunity,however,theseantibodiestargetyourownhealthytissue,whichleadstoinflammationanddestructionofyourcells.Thisislikeyourownteamplayingagainstyou—notfair!TheAmericanAutoimmuneRelatedDiseasesAssociation(AARDA)
estimatesthatmorethan50millionAmericans(roughly1in6)sufferfromautoimmunediseases,75percentofwhicharewomen.Medicalsciencehasidentifiedmorethan100autoimmunediseases,withanother40suspectedtohaveanautoimmunecomponent.Autoimmunediseaseisoneofthemostsignificanthealth-careissuesfacingourworldtoday.AccordingtotheAARDA,
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intheUnitedStatesalone,morethan$100billionisspentannuallyontheconventionaltreatmentofthiscondition.Itsincidenceisontherise,withsomediseaseprevalencetriplinginthelastdecade.Itremainspoorlyunderstood,withnomedicalspecialtytosupportitandaseverelackofresearchfunding,aswellastreatmentoptionsthatonlymanagesymptoms,butdonotproducelastingwellness.Autoimmunediseasecaninvolveanyorganorsysteminyourbody,including
joint,skin,digestive,hormonal,connective,nerve,andmuscletissues.Ifyouhaverheumatoidarthritis,yourjointsareaffected;ifyouhaveHashimoto’sthyroiditis,it’syourthyroid;andifit’smultiplesclerosis,themyelin,theprotectivelayeraroundyournerves,isdestroyed.Whileitmayseemthattheseconditionsarevastlydifferent,thecommonthreadofanimmunesystemgonehaywirelinksthemtogether.Often,autoimmunediseaseaffectsmultipleorgansorsystems,whichcancrossmedicalspecialtiesandmakegettingpropertreatmentextremelydifficult.Someautoimmunediseasescausechronic,consistentsymptoms,whileothers
arecharacterizedbyperiodsofremission(littleornodiseaseactivity)andflare(morediseaseactivity).Autoimmunediseasescommonlypresentwithnonspecificsymptomslikepainandfatigue,whicharenoteasilyidentifiedwithaparticularconditionandmakediagnosisdifficult.Symptomscanalsovarywidelyfrompersontoperson,makingacorrectdiagnosistoughtonaildown.Thesymptomsofautoimmunediseasecanrangefromlife-threateningand
serious,renderingapatientinneedofround-the-clockcare,toamildannoyancethatbarelydisruptsaperson’slife.Mostofus,however,fallinthemiddleofthespectrum—welivewithchronicsymptomsthatimpactourproductivityandabilities,yetourhealth-careprovidersandthoseinoursupportnetworkoftendon’tunderstandandareunabletoprovidelastingrelief.Ifyouhaveanautoimmunedisease,it’slikelyyouwillfindthediagnosis
processandtreatmentoptionschallenging,atbest.Thereisnomedicalspecialtyfocusingonautoimmunediseaseingeneral.Asapatient,youaretreatedbyaspecialistfocusedontheorganorsysteminvolvedinthecondition,ratherthanyourwholebody.Ifyouarefeelingisolatedandlackingsupport,youarenotalone—manyofushavefeltthisway.Ifwehaveyouworried,it’snotalldoomandgloom!Therearewaysofusingtheconventionalsystemtoyouradvantageandtoolsatyourdisposalforlivingwelldespiteautoimmunedisease.
WHATTYPESOFAUTOIMMUNEDISEASESARETHERE?Autoimmunediseasesareusuallyclassifiedintotwocategories.Thereareorgan-
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specificdiseases,likeHashimoto’sthyroiditis(whichaffectsthethyroidgland)andtype1diabetes(whichaffectsthepancreas)andnon-organ-specificdiseases,likerheumatoidarthritis(whichaffectsthejoints)andlupus(whichaffectsconnectivetissue).Themostcommonlyaffectedorgansarethoseoftheendocrinesystem,suchasthethyroid,pancreas,andadrenalglands.Themostcommonlyaffectednon-organtissuesarethoseoftheblood,likeredbloodcells,orconnectivetissue,likemusclesandjoints.Somediseasesseemtooccurbetweenthetwotypesandsomepeoplemayexperienceseveralautoimmunediseasesatthesametime.Additionally,manyautoimmunediseasescommonlycoexistwithothers,forexampleceliacdiseaseandHashimoto’sthyroiditis.Ifyouhavethreeormoreautoimmunediseases,youhavemultipleautoimmunesyndrome.Theautoimmuneprocessitselfcanalsotakedifferentforms.Specificcellsor
tissuesmightsteadilybedamaged,anorganmightgrowexcessivelylarge,orthefunctionofanorganmaybedisturbed.Somediseasesarelifethreatening,othersaredisabling,andstillothers,iftheyarerecognizedearly,canbesuccessfullytreatedormanagedrelativelyeasily.
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WHATARETHERISKSFORANDCAUSESOFAUTOIMMUNEDISEASE?AutoimmunediseaseaffectsmillionsofAmericansandmanymorepeopleworldwide,butthereareparticulargroupswhoaremostatrisk.Inaddition,researchhasidentifiedthreecontributingfactorsthatinteractwitheachotherto
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researchhasidentifiedthreecontributingfactorsthatinteractwitheachothertocausethedevelopmentofautoimmunedisease.
1.GENETICS—Thegenesyouinheritfromyourparentsplayapartindeterminingyourpredispositionfordevelopinganautoimmunedisease,andbecauseofthis,itisverycommonforthemtoruninfamilies.Forinstance,theincidenceofceliacdiseaseinthegeneralpopulationis1in100people,whiletheincidenceinthosewithafirst-degreefamilymemberwhohasit,likeparents,siblings,orchildren,is1in22.Unlikegeneticdiseases,however,whereoneortwogenemutationsare
responsibleforthedisease,therearecountlessgenesthataffectyourriskforautoimmunedisease.Insteadofinheritingonespecificautoimmunegene,youinheritalargercollectionthatputsyouatriskfordevelopinganautoimmunedisease.Thismayplaceyouatmoreorlessriskforcertaindiseasesanditiswhyspecificdiseasesarenotalwaysinheritedinfamilies,butmanymembersofthesamefamilysufferfromdifferentrelatedautoimmunediseases.Forinstance,yourmommayhavetype1diabetes,whileyouraunthasCrohn’s,andyoursisterhasHashimoto’sthyroiditis.Similarly,thosewhoalreadyhaveanautoimmunediseaseareatahigherriskfordevelopingadditionaldiseases,becausetheymostlikelyhaveacquiredthecollectionofgenesthatpredisposesthemtoautoimmunedisease.Disproportionately1ofthegreatestriskfactorsisgender,withfemales
makingup75percentofthediagnosedautoimmunepopulation,mostlikelybecauseofthehormonaldifferencesbetweenthesexes.Yourethnicityisalsoafactor.African-Americans,NativeAmericans,andLatinosareatagreaterriskthanCaucasians.
2.ENVIRONMENTALTRIGGERS—Althoughitcanbehandytoblameautoimmunediseaseallongenetics,itonlyaccountsforaboutone-thirdofyourriskofdevelopingone.Itisoftensaidthatwhilegenesloadthegun,environmentpullsthetrigger.Pathogens,chemicals,andsubstancesyourimmunesystemisexposedtoinyourdailylifecanhaveanimpactonwhetherornotyoudevelopanautoimmunedisease.Certainbacterialandviralinfections,bothacuteandchronic,havebeenlinked
tothedevelopmentofautoimmunity—mostlikelybecausetheycontainproteinsthatcloselyresembleyourown,confusingtheimmunesystem.Exposuretotoxinsandchemicalscansimilarlytriggerautoimmunity.Youareexposedtothesecomponentsthroughpollution,thewatersupply,pesticidesandherbicidesinfoods,cleaningproducts,personal-careproducts,chemicalexposureinyourhomeorinyourworkplace,andmore.
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homeorinyourworkplace,andmore.
3.DIETANDLIFESTYLE—Apoordietcontributestothedevelopmentofautoimmunediseasebyexacerbatingintestinalpermeability,creatingnutrientdeficiencies,andoveractivatingtheimmunesystem.Similarly,sleepissues,lackofmovement,anddrugexposure,bothprescriptionandrecreational,canalsoincreaseyourriskofdevelopingautoimmunedisease.Stressalsoplaysanimportantpartintheautoimmunediseaseprocess.People
experiencingacuteandunmanagedstressorchronicstressareoftenathigherriskfordevelopingautoimmunedisease.Finally,yourgeographiclocationmayplayarole.Forexample,intheUnited
States,ithasbeenshownthatthoselivinginthePacificNorthwesthaveahigherincidenceofcertainautoimmunediseases,whichmaybeinpartduetolackofnaturalsunlightathigherlatitudes,contributingtovitaminDdeficiency.Whileyoucan’tdomuchaboutyourgeneticinheritanceandexposureto
infectiousdisease,youcandosomethingaboutmanagingyourdietaryandlifestylechoices,aswellaslimitingyourcontactwithtoxinsandchemicals,andwe’llgetintothisinmoredepthinChapters3and6.
DOESHAVINGONEAUTOIMMUNEDISEASEPUTYOUATRISKFORDEVELOPINGOTHERS?Roughly25percentofthoseofuswith1autoimmunediseasewillgoontodevelopadditionalautoimmunediseases.Having3ormorediagnosedautoimmunediseasesisclassifiedasmultipleautoimmunesyndrome(MAS).Thissyndromeusuallyincludesoneskindisorder,suchaspsoriasisorvitiligo.Awarenessoftheautoimmunediseasesrelatedtoyourcurrentdiagnosiscanbehelpfulifsignsofnewdiseasesbecomeapparent,asitcanmakethesenewdiagnoseseasierforhealth-careprovidersbypointingthemtowardlikelydisordersandallowingforearlieridentificationofmultipleautoimmunesyndrome.Forinstance,celiacdiseaseisassociatedwithtype1diabetes,Hashimoto’sthyroiditis,Graves’disease,andAddison’sdisease.Delayindiagnosisallowsmoretimeforfurtherautoimmunediseasestodevelop,whichisasecondreasonthatawarenessofMASissoimportant.
Ihavemultipleautoimmunesyndrome(MAS),whichisdefinedashavingthreeormorediagnosedautoimmunediseases.Mineareceliacdisease,endometriosis,andlichensclerosus.Lichensclerosus(LS)isanautoimmuneskincondition,andduetoitsnature
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sclerosus.Lichensclerosus(LS)isanautoimmuneskincondition,andduetoitsnature(affectingthegenitalsandcausingdiscomfort,tearing,andbruisingoftheskin),mostsufferersareincrediblyprivateabouttheirdiagnosis.WhenIreceivedmine,Ihadnoideathatitwasanautoimmunedisease,thatmyrisksofdevelopingfurtherautoimmunediseaseswereheightened,orthatMASexistedandhowitoftenincludesaskincondition.LSwasmyveryfirstautoimmunediagnosis,andIlearnedaboutitmanyyearsbeforemynext.HadIunderstoodandbeenfullyinformed,perhapsIcouldhavetakenmorepreventativemeasuresinmyhealthcareorproactivelyadvocatedformyselfwithdoctorsinordertobevigilantaboutdevelopingnewdiseases.Imighthaveevendiscoveredthenewdiseasesmorequickly,ifIhadbeenabletopointoutmyexistingconditionasautoimmuneandhelpdirectmydoctor’ssuspicionsasIgrewmoreillwithautoimmunedisease.IdecidedseveralyearsagotobeginspeakingaboutLSpubliclyinthehopethatotherswouldfeellessashamedinseekingtreatmentforskinconditions,evenonesthatweredifficulttoreveal,inordertocatchdiseaseprogressionearlyandpossiblypreventgoingontodevelopadditionalautoimmunediseases.
ListofConfirmedAutoimmune,SuspectedAutoimmune,andAutoimmune-RelatedConditionsWhilesomediseaseshaveaclearautoimmunecomponent,manyaresuspectedtohaveanautoimmunecomponent,andinsomecases,thathasyettobeproven.Otherconditionsareknowntobepathogenicinorigin,buttheinitialinfectioncantriggeranautoimmuneresponse(suchasLymeorChagasdisease).We’vecompiledthislisttoincludeallconditionsontheautoimmunespectrumrangingfromspecificallyautoimmunetothosethataresuspectedtobeautoimmuneinnature.
Acutedisseminatedencephalomyelitis(ADEM)
Acutenecrotizinghemorrhagicleukoencephalitis(AHL)
Addison’sdisease
Agammaglobulinemia
Alopeciaareata(AA)
Amyloidosis
Ankylosingspondylitis
Anti-GBM/Anti-TBMnephritis
Antiphospholipidsyndrome(APS)
Autoimmuneangioedema
Autoimmuneaplasticanemia
Autoimmunedysautonomia
Autoimmunehemolyticanemia(AIHA)
Autoimmunehepatitis(AIH)
Autoimmunehyperlipidemia(AIH)
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Autoimmunehyperlipidemia(AIH)
Autoimmuneimmunodeficiency
Autoimmuneinnereardisease(AIED)
Autoimmunemyocarditis
Autoimmuneoophoritis
Autoimmunepancreatitis(AIP)
Autoimmuneretinopathy(AIR)
Autoimmunethrombocytopenicpurpura(ATP)
Autoimmuneurticaria
Axonalandneuronalneuropathies
Balodisease
Behcet’sdisease
Bullouspemphigoid
Castleman’sdisease(CD)
Celiacdisease
Chagasdisease
Chronicinflammatorydemyelinatingpolyneuropathy(CIDP)
Chronicrecurrentmultifocalosteomyelitis(CRMO)
Churg-Strausssyndrome(CSS)
Cicatricialpemphigoid/benignmucosalpemphigoid(MMP)
Cogansyndrome
Coldagglutinindisease
Congenitalheartblock
Coxsackiemyocarditis
CRESTsyndrome
Crohn’sdisease
Dermatitisherpetiformis(DH)
Dermatomyositis(DM)
Devic’sdisease/neuromyelitisoptica(NMO)
Discoidlupus
Dressler’ssyndrome
Endometriosis
Eosinophilicesophagitis(EoE)
Eosinophilicfasciitis(EF)
Erythemanodosum(EN)
Essentialmixedcryoglobulinemia
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Essentialmixedcryoglobulinemia
Evanssyndrome
Experimentalallergicencephalomyelitis(AEA)
Fibrosingalveolitis
Giantcellarteritis/temporalarteritis(GCA)
Giantcellmyocarditis
Glomerulonephritis
Goodpasturesyndrome
Granulomatosiswithpolyangiitis(GPA)(formerlycalledWegener’sgranulomatosis)
Graves’disease
Guillain-Barrésyndrome(GBS)
Hashimoto’sencephalopathy(HE)
Hashimoto’sthyroiditis
Henoch-Schönleinpurpura(HSP)
Herpesgestationis
Hypogammaglobulinemia
Idiopathicpulmonaryfibrosis(IPF)
Idiopathicthrombocytopenicpurpura(ITP)
IgAnephropathy
IgG4-relatedsclerosingdisease
Inclusionbodymyositis(IBM)
Interstitialcystitis(IC)
Juvenilearthritis(JA)
Juvenilediabetes(type1diabetes)
Juvenilemyositis(JM)
Kawasakisyndrome
Lambert-Eatonmyasthenicsyndrome
Leukocytoclasticvasculitis(LCV)
Lichenplanus
Lichensclerosus
Ligneousconjunctivitis(LC)
LinearIgAdisease(LAD)
Lymedisease,chronic
Mèniére’sdisease
Microscopicpolyangiitis(MPA)
Mixedconnectivetissuedisease(MCTD)
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Mooren’sulcer(MU)
Mucha-Habermanndisease
Multiplesclerosis(MS)
Myastheniagravis
Myositis
Narcolepsy
Neonatallupus
Neutropenia
Ocularcicatricialpemphigoid(OCP)
Opticneuritis(ON)
Ord’sthyroiditis
Palindromicrheumatism(PR)
Paraneoplasticcerebellardegeneration(PCD)
Paroxysmalnocturnalhemoglobinuria(PNH)
Parry-Rombergsyndrome
Parsonage-Turnersyndrome(PTS)
Parsplanitis(peripheraluveitis)
PediatricAutoimmuneNeuropsychiatricDisordersAssociatedwithStreptococcus(PANDAS)
Pemphigusvulgaris
Peripheralneuropathy
Perivenousencephalomyelitis
Perniciousanemia
POEMSsyndrome
Polyarteritisnodosa(PAN)
Polymyalgiarheumatica(PMR)
Polymyositis(PM)
Postpericardiotomysyndrome(PS)
Primarybiliarycirrhosis(PBC)
Primarysclerosingcholangitis(PSC)
Psoriasis
Psoriaticarthritis
Pureredcellaplasia(PRCA)
Pyodermagangrenosum
Raynaud’sdisease
Reactivearthritis/Reiter’ssyndrome
Reflexsympatheticdystrophy(RSD)
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Reflexsympatheticdystrophy(RSD)
Relapsingpolychondritis(RP)
Restlesslegssyndrome(RLS)
Retroperitonealfibrosis(RPF)
Rheumaticfever
Rheumatoidarthritis(RA)
Sarcoidosis
Schmidtsyndrome
Scleritis
Scleroderma
Sjögren’sdisease
Spermandtesticularautoimmunity
Stiffpersonsyndrome(SPS)
Subacutebacterialendocarditis(SBE)
Susac’ssyndrome
Sympatheticophthalmia(SO)
Systemiclupuserythematosus(SLE)
Takayasu’sarteritis
Temporalarteritis/Giantcellarteritis(GCA)
Thrombocytopenicpurpura(TTP)
Tolosa-Huntsyndrome(THS)
Transversemyelitis
Type1diabetes
Type1,2,and3polyglandularautoimmunesyndromes(PAS)
Ulcerativecolitis(UC)
Undifferentiatedconnectivetissuedisease(UCTD)
Uveitis
Vasculitis
Vesiculobullousdermatosis
Vitiligo
SEEKINGDIAGNOSISWhyDoYouNeedaDiagnosis?
Inordertopreventcomplicationsfromthedamagecausedbyautoimmunedisease,earlydiagnosisisessential.Acorrectdiagnosishelpsyoutoconnect
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withthespecialistsandothermedicalprovidersyouneed,weightreatmentoptions,andthinkabouthowyouwanttonavigatedietaryandlifestylemodifications.Unfortunately,obtainingaproperdiagnosisisoftenthemostdifficultpartoftheprocessforthoseofussufferingfromautoimmunedisease.AccordingtotheAmericanAutoimmuneRelatedDiseasesAssociation
(AARDA),thosewithanautoimmunediseasespendanaverageof4yearsseekingdiagnosis,withvisitstomorethan4physiciansintheprocess.Somegoundiagnosedforyears,whileothersgetmisdiagnosedwithotherconditions.Theundiagnosedandmisdiagnosedrateforjust1ofthesediseases,celiacdisease,canbeashighas83percent,whichshowshowdifficultittrulycanbetoobtainanswers.Autoimmunediseasesymptomscanbenonspecific,mild,andgraduallybuildovertime,makingitdifficultforyoutodetermineifyouneedtoseeyourphysicianaboutthem.Often,whenyoudo,youaretoldeverythingisfineandfurthertestingthatcoulduncoverearlywarningsignsisn’tordered.Oneofthebiggestissueswiththetreatmentofautoimmunediseaseisthat
thereisnomedicalspecialtytoservethesediseasesasawhole.Incombinationwiththembeingpoorlyunderstoodbythemedicalprofession,ingeneral,thisleadstopatientsbeingbouncedaroundbetweenprimary-carephysiciansandspecialistsbeforeobtainingpropertestingandtreatment.AnAARDAstudyshowedthat46percentofautoimmunepatientsweretoldtheywerecomplainersortooobsessedwiththeirhealth,insteadofbeingofferedthemedicaltestingandtreatmenttheyneeded.Manyofuswhosufferfromautoimmunesymptomswonderwhyweshould
evenbotherseekingadiagnosis,especiallyifoursymptomscanimprovejustbymakingdietaryandlifestylechanges.However,asyoucanseefromthefollowinglist,therearebenefitstohavingacleardiagnosis.
Thebenefitsofhavingadiagnosis1.Ithelpsyouconnectwiththerightmedicalspecialistforyourcondition.
2.Ithelpsmedicalpractitionersdecidewhichtestingtopursueregularlytogaugeprogress.
3.Ithelpsyouandyourdoctordecidewhichtreatmentoption(medication,surgical,orother)isbestforyou.
4.Ithelpsyouconnectwithotherswhoaresufferingfromthesamecondition.
5.Ithelpscomplementarycarepractitionerstailortheirprogramsandprotocolsspecificallytoyourneeds.
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6.Itenablesyoutoresearchandeducateyourselfaboutyourdisease.
7.Ithelpsyouandyourdoctorpracticegoodpreventativecare,ordertestingtogaugeprogress,andanticipatepotentialissues.
8.Ithelpsyouunderstandwhatdiseaseprogressionmightlooklikeaswellassignsandsymptomstobeawareof.
9.Itgivesyoupeaceofmindknowingwhatiscausingyoursymptoms.
WhereAreYouontheSpectrum?AutoimmuneStatusSelf-TestYoucannotgetanywhereifyoudon’tknowyourstartingpoint.We’vedesignedthistesttohelpyouevaluatewhereyouarerightnow.Thinkofitlikethebigmapinthecenterofthemallstating,“Youarehere.”Thepointisnottodwellonyourcurrentexperience,buttoinformyouaboutwhereyouwanttogonextintermsofdiagnosis,treatment,andlifestylechanges.Wewereinspiredbytheideathatautoimmunediseaseoftenoccursonaspectrum,instead
ofbeingblackorwhite(firsttalkedaboutbyAmyMyers,MD,inTheAutoimmuneSolution),aswellastheideasofDatisKharrazian,DC,regarding“silentautoimmunity.”Thistestblendstheirmaterialwithourexperienceinordertoempowerthosewhoaresufferingfromautoimmunediseaseorchronicillnessbyprovidingastartingpoint.INSTRUCTIONS:Youwillfindtwosections,thefirstwiththesamescoringforeach
question,andthesecondwithanindividualscoringsystemperquestion.Attheendofthetest,youwilladdthescoresfrombothsectionstocomeupwithyourAUTOIMMUNESTATUS.Fromthere,youwillhavesomeinformationtoguidethenextstepsinyourhealingjourney.YoucanalsocomebacktoSection1ofthistestonceyouhavemadesomechangestogaugeyourhealingprogressovertime.
DISCLAIMERAquickdisclaimer—someofthesymptomslistedherecanindicateseriousmedicalissuesthatabsolutelydorequireinterventionfromamedicaldoctor.Ifyoufindyourselfhere,pleaseseeaqualifiedprofessionalaboutthesesymptomssoon.Now,ontothetest!
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SECTION1
SCORING0=neveroccurs
1=occursrarely(monthly)2=occursoccasionally(weekly)
3=occursfrequently(daily)
__ Fatigueandlackofenergy
__ Chronicpain—muscles,joints,andbones
__ Heavinessinlimbs,lossofmuscletone
__ Morningstiffness
__ Weaknessand/ortremor
__ Headaches
__ Feelingpuffyorinflamed
__ Rashes,hives,andskinissuesofunknownorigin
__ Dryeyes,mouth,orskin
__ Dermatitisoritchyskin
__ Whitepatchesonskinorinsideofthemouth
__ Mouthulcers
__ Troublemaintainingahealthyweight
__ Difficultywithexercise
__ IBS,orirritablebowelsyndrome—constipation,diarrhea,orboth
__ Abdominalpainorstomachcramps
__ Bloodormucusinstool
__ Troublefallingorstayingasleep
__ Coldhandsorfeetandtroublestayingwarm
__ Heatintoleranceand/orsunsensitivity
__ Rapidheartbeat
__ Nightsweats
__ Difficultyswallowing,hoarseness,orlumpinthethroat
__ Decreasedsenseoftasteorsmell
__ Difficultyconcentratingorfocusing(brainfog)
__ Thinninghairorhairloss
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__ Lossofouterthirdofeyebrow
__ Numbnessortinglinginextremities
__ Dizzinessorlightheadedness
__ Foodallergies/sensitivities
__ Darkcirclesundereyes
__ Unexplainedlow-gradefever
__ Periodontalinfectionsorgumissues
TAKENOTEOFYOURTOTALFORSECTION1(keepthishandytoaddbelow)
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SECTION2Thissectionisscoredalittledifferently—followtheinstructionsoneachquestionandtotalthematthebottom.
WOMENONLY__ Iamawoman(0=no,10=yes)__ MyperiodisheavyandIcannotmakeitthroughwithoutdisruptivepain.(0=no,1=yes)
__ Infertility(0=no,1=yes)__ Multiplemiscarriages(0=no,1=yes)
EVERYONE__ Anemiaofanytype(0=no,1=yes)
__ Osteoporosisorosteopenia(0=no,1=yes)__ Historyofchronicviralcondition(Epstein-Barr,mono,herpes,shingles,chronicfatigue
syndrome,hepatitis,orotherchronicviralcondition)(0=no,5=yes)
__ AdoctorhastoldmeIwastoosensitive.(0=no,5=yes)__ Membersofmyimmediatefamilyhaveautoimmuneconditions(0=no,5=one,10=
morethanone)
ANSWERONEOFTHEFOLLOWING,IFITAPPLIESTOYOU__ Ihaveadiagnosisofoneautoimmunedisease.(0=no,30=yes)
__ Ihaveadiagnosisoftwoautoimmunediseases.(0=no,40=yes,inadditiontothepreviousquestion)
__ Ihaveadiagnosisofthreeormoreautoimmunediseases.(0=no,50=yes,inadditiontotheprevioustwoquestions)
TAKENOTEOFYOURTOTALFORSECTION2
NowaddupthevaluesfromSection1andSection2todiscoveryourautoimmunestatus.
SECTION1TOTAL+SECTION2TOTAL=YOURAUTOIMMUNESTATUS
Compareyourautoimmunestatusscorewiththecategoriesbelow:
SCORING
1-29,STATUS1:Itappearsyourriskforhavinganautoimmunediseaseislow,howeverifsomeofthesymptomsyouareexperiencingarebothersome,youshouldmakeitaprioritytospeakwithyourdoctortofindoutiftheycouldbecausedbyotherconditions.
30-59,STATUS2:Itappearsyourriskforhavinganautoimmunediseaseisaverage.This
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isthephasepractitionerssometimesrefertoas“silentautoimmunity.”Thismeansthattheremaybeantibodiespresent,butyouarenotexperiencingdisruptivesymptoms.Ifyouaresufferingfromautoimmunedisease,thisisthebesttimetoseekdiagnosisandtakeactionalthoughitcanbedifficultbecausemanysymptomsarenotyetpresentsoyourdoctormaynotagreetoorderantibodytesting.Ifyouarehavingtroubleworkingwithyourhealth-careprovidersonthis,weprovidemoreinsightinChapter2.
60-99,STATUS3:Itappearsyourriskforhavinganautoimmunediseaseishigh,anditispossiblethatsomeofyoursymptomscouldbecausedbyanautoimmunereaction.However,seekingdiagnosismaybedifficult—althoughsymptomsarepresent,theymightnotpointtoacleardiagnosis.Interventionatthisstatuscansignificantlyimproveyourqualityoflife.
100+,STATUS4:You’vebeendiagnosedwithanautoimmunediseasealready,oryourcombinationofhealthhistoryandcurrentsymptomsmakediagnosisverylikely.Diagnosisatthisstageisusuallyquick,duetomultipleandclearsymptomspointingtoaspecificdisease.Itisnecessarytoformahealth-careteam(ifyoudon’talreadyhaveone),starttreatment,andconsiderchangesimmediatelyinordertoregainqualityoflife.
WHATTODOWITHTHISINFORMATIONDon’tgetderailedbythespecificsofyoursymptomsoryourautoimmunestatusaccordingtothistest—instead,usethisinformationasastartingpointforconversationswithyourhealth-careteam.InChapter2,wewillgiveyousuggestionsonhowtoassemblethisteamandquicklymoveforwardwithplanstorestoreyourbesthealth.
WhatIfYouCan’tGetaDiagnosis?Sometimespatientssufferfromchronicsymptomsthatcouldbeautoimmuneinnaturebutcan’tobtainadiagnosisforonereasonoranother.Thismightbebecauseofpoor-qualitymedicalcareoralackofaccesstomedicalcare,lackoffinancialresourcesformedicalcare,ornotbeingabletofindacollaborativephysicianwhoiswillingtodothepropertestingtomakeadiagnosis.Ifyoufindyourselfinthissituation,don’tfret!Wegiveyoulotsofinformationabouthowtofindacollaborativehealth-careproviderwhocanassistyouinChapter2.
OverlappingDiagnoses
Itiscommonforsomeonewhohasoneautoimmunediseasealreadytogetadiagnosisofadditionalautoimmunediseasesduringhisorherlifetime.Addingtothis,symptomsofsomeautoimmuneconditionsareoftensimilartoothers,whichisknownasoverlap.Thisoccursmostintheautoimmuneconditionsthataffectconnectivetissue,suchasrheumatoidarthritis,scleroderma,Raynaud’sdisease,mixedconnectivetissuedisease,Sjögren’sdisease,andlupus.Someautoimmuneconditionsfrequentlycoexistwithothers,likeHashimoto’s
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autoimmuneconditionsfrequentlycoexistwithothers,likeHashimoto’sthyroiditisandGraves’disease.Thesesymptomanddiseaseoverlapscanmakeitdifficulttoobtainan
accuratediagnosisandpropertreatment.Patientswithmultipleautoimmuneconditionsoftenseedifferentspecialiststomanageeachone.Inthecaseofmultipleautoimmunediagnoses,thediseasewiththemostseveresymptomsisusuallygiventreatmentpreference.Ifyoufindyourselfhere,makesurethatyouareconnectedtoproviderswhoarewellequippedtotrackallofyourconditions,eventheonesthatmaynotbecausingthemostseveresymptoms.
CommonMisdiagnoses
Becauseautoimmunediseasecancausenonspecificsymptomsthatoverlapwithmanyconditions,patientscanoftenbemisdiagnosedwithother,nonautoimmuneconditions,ortheymaynotbesufferingfromanautoimmuneconditioninthefirstplace.Itisimportanttobeawareofthesediseasesthatcanproducesimilarsymptoms,inadditiontothefactthatapersoncansufferfromautoimmunediseaseincombinationwithothernonautoimmuneconditions.Hereisalistofconditionsthatarecommonlyconfusedwithautoimmune
disease.
●Alzheimer’sorParkinson’sdisease
●Chronicfatiguesyndrome(CFS)
●Chronicinfection(cantriggerautoimmunity)
●Fibromyalgia
●Irritablebowelsyndrome(IBS)
●Lymedisease(canresultinautoimmunity)
●Mentaldisorderslikedepression,anxiety,andbipolardisorder
●Migraines
●Nutrientdeficiency(likeanemia)
●Sleepapnea
Howdoyouknowifyouhavebeenmisdiagnosed?Thiscanbetrickytopinpointandinvolvesalotoftrialanderror,butmostpeoplefindthatoneorallofthefollowingistrue:Theydonotimproveusingthetypicaltreatmentsfortheirdisease;theybegintoexperiencesymptomsnotexplainedbytheirdiagnosis;ortheycontinuetogettestedanduncoveranewdiagnosis.Forexample,acommonmisdiagnosisforceliacdiseaseisIBS,andpatientsmayrealizeitwasamisdiagnosiswhentheydonotrespondtothecommonIBS
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realizeitwasamisdiagnosiswhentheydonotrespondtothecommonIBStreatment.
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HowDoYouCopewithaDiagnosis?Althoughatfirstitcanseemrathercutanddrytoreceiveanautoimmunediseasediagnosis,itisrarelythatsimple.Mostofusexperiencearangeofcomplex
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diagnosis,itisrarelythatsimple.Mostofusexperiencearangeofcomplexemotionsfollowingdiagnosis.Oftentheinitialreactionisoneofrelief;youmayfeelgratefultoknowthecauseofpreviouslyunexplainedsymptoms.Thisisespeciallytruewithanautoimmunediagnosis,sincethediseasemayhavebeenprogressingforyearswithconfusingperiodsofillnessandremissionthatareoftendismissedbyfamily,friends,andevenphysicians.Adiagnosiscanofferyoumuch-neededvalidation.Itisnotuncommonforyourrelieftoquicklyfade,though,andforyouto
enterthegrievingprocess.ManyofuswithautoimmunediseaseencounteratremendouslossofidentitypriortoandfollowingdiagnosisandmayexperiencesomeoralloftheemotionsassociatedwiththeKübler-Rossstagesofgrief,includingdenial,anger,bargaining,depression,andacceptance.Thisprocessisnotnecessarilylinear,andyoumightfindyourselfgoingbackandforththroughsomeoftheseemotionsasyoucometotermswithyourdisease.Manyautoimmunediseasesufferersreportfeelingthattheyarealoneandnot
understoodbyothers.Youmaystruggletoconstructanewsenseofself,whichmaybedifficultforyourlovedonestoaccept.Theabilityofyourfamilyandfriendstocopewellwiththediagnosisitselfmayalsobeverydifficult,leadingtoanevengreatersenseofisolation.Further,youmayexperienceprofoundanxietyaboutincreasingphysicaldisability,relianceonothers,hospitalizations,treatmentoptions,painlevels,financialstrainofhealth-carecosts,andyourabilitytomaintainajob.Understandably,thefeelingofbeingalonecoupledwithveryrealphysical,emotional,andsocialconcernscanleadtodepression.However,mostofussufferingfromautoimmunediseasecansuccessfully
navigatethegrievingprocessandovercomeanydiagnosis-relateddepression,eventuallyfindingevengreaterhappinessandpersonaldepth.Thisrequireslearningtheskillsassociatedwithresilience.Foryoutoreboundsuccessfullyafterreceivingalife-changingautoimmune
diagnosis,youneedtolearntoberesilient.Resilienceisasetofskillsthatgivesustheabilitytowithstandstressandadversity.Thefirstandmostimportantthingtounderstandaboutresilienceisthatitisnotsomethingwearebornwith,anditisnotapersonalitytrait.Again,itisasetofskills,whichcanbelearnedand,withpractice,betterused.
PracticingResilience
Resiliencecomesdowntosixbehaviors.Takingtheseactionsrepeatedly,eveniftheydonotcomenaturallytoyou,allowsresiliencetobuild.
●MAINTAININGAPOSITIVESELF-IMAGE—havingconfidenceinyourstrengthsand
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abilitiesandviewingyourselfasasurvivor,ratherthanasavictim.
●MANAGINGEMOTIONSANDIMPULSES—thismeansnotfreakingout.Althoughacrisismayatfirstseemoverwhelming,takingtimetoadjustyourselfandthenreactinginacalm,composedmannerismoreeffectivethanlosingit.
●TAKINGCHARGEOFTHINGSINYOURCONTROL—activelyproblemsolving,communicatingclearlywiththosearoundyou,andseekingresourcesthatcanhelpyou.
●ESTABLISHINGHEALTHYVERSUSHARMFULCOPINGSTRATEGIES—findingwaystolaugh,gettingexercise,practicingprayerormeditation,consideringtalktherapy,ifappropriate,orspendingtimewithlovedonesversusharmfulstrategieslikeabusingalcoholordrugs.
●INVESTINGINCLOSERELATIONSHIPS—formingintimatepersonalrelationshipsifyouarelackingthemordevotingtimetotheimportantonesthatalreadyexist.Theserelationshipstogetherfunctionasacrucialsupportsystemthatallowsyoutoaskforhelpandgivehelp.The“givinghelp”partmattersasmuchasthe“gettinghelp,”becauseitincreasesmeaninginyourownlife.
●FINDINGPOSITIVEMEANINGINLIFEEVENTS—reframingnegativesituationstoseetheirvalueorthefavorableeffectsthesesituationsmayhavehadonyouasaperson.
Don’tallowyourdiagnosistodiscourageyou;instead,incorporateresilienceintoyourresponsetothenewinformationyou’vereceived.Thiscrucialinformationallowsyoutomovetowardwellness.
WhenIwasdiagnosedwithbothHashimoto’sthyroiditisandceliacdiseaseinthesameappointment,IstruggledtocopewithalltheemotionsIwasfeelingrelatedtothisnewinformation.WhileIdidfeelrelief,Iwasalsostuckinaperiodofintensegriefformanymonths.IwasmourningmypastlifeandalloftheactivitiesIhadassumedI’dneverbeabletoparticipateinagain,likeridinghorses,cycling,androckclimbing.IwasmourningtheroadtripsandspontaneousadventuresIhadgoneonbeforewithmyhusbandandfriends.Inaddition,Iwasmourningmyabilitytoeatanythingandnothavetotakecareofmybodysoattentively.Iknewatthistime,onechapterofmylifewasending,andIstruggledwithitimmensely.Duringthisphase,itwashardformetoconnectwithmyfriendsandfamilyandaskforsupport,despitethefactthattheywerereadyandwilling.Isufferedfromdiagnosis-relateddepressionformonthsuntilIlearnedhowtocopewithmyemotionsandreorientmyselfontheroadtohealth.
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LEARNABOUTYOURCONDITIONTesting
Therearemanylaboratoryteststhatareusedtodiagnoseorgaugetreatmentprogressforthosewithautoimmunediseases.Dependingonyourdiagnosisorsymptoms,youmayundergocertaintestingonlyfordiagnosisandthenanothersetoftestingregularlytoassessdiseaseprogressionandtreatmentresults.Thesecanbedividedintofourcategories.1.ANTIBODYTESTS—Testingforbothantinuclearandautoantibodiesiscommonifthereisaknowntestfortheparticularautoimmunedisease.Theseteststellthedoctorwhichtissuesthebodyistargetingandatwhatrate.Mostofthetime,antibodiescanbedirectedattheself(tissueswithinthebody),butothertimestheycanbedirectedtowardenvironmentaltriggers,suchasinthecaseoftransglutaminase(aproteinfoundinwheat)inceliacdisease.Antibodytestsareusedbyspecialiststomakeadiagnosisanddeterminetreatment,aswellastogaugehowthattreatmentisworkingforyou.Thefollowingaresomecommonantibodybloodtests.
●ANTINUCLEARANTIBODIES(ANA)—Theseareantibodiesthattargetthenucleusofacell.Sometimestheyarepresentinautoimmunediseasesthataffectconnectivetissue,suchassystemiclupuserythematosus,Sjögren’sdisease,andmixedconnectivetissuedisease.ItisimportanttonotethatsometimesapositiveANAisfoundinpeoplewithoutautoimmunedisease,andfurtherevaluationisneededforadoctortomakeadiagnosis.
●RHEUMATOIDFACTOR—Thisisanantibodythatiscommonlyfoundinautoimmunediseasesthataffectthejoints,likerheumatoidarthritis.
●THYROIDANTIBODIES(TPO,TgAB,andTSI)—ThesearethreeantibodyteststhatarecommonlyusedtodiagnoseandtreatautoimmunethyroidconditionslikeHashimoto’sandGraves’disease.
●ANTITRANSGLUTAMINASEANTIBODIES—Thistestindicatesantibodiestoproteinsfoundingluten,whicharefoundinthosewithceliacdisease.
2.TESTINGTODETERMINEORGANDAMAGEAND/ORINFLAMMATION—Thesetestsarerelatedtowhicheverorganisaffectedbyyourdiagnosedorsuspectedautoimmunedisease.Theyrangefromminimallyinvasive(suchasathyroidultrasound)tomoreinvasive(suchasacolonoscopy).Sometimesthetestsareonlyneededtomakeadiagnosis,andothertimes,theyarerepeatedtogauge
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yourprogressortomakeongoingdecisionsabouttreatment.Herearesomecommontestsandprocedures.
●UPPERENDOSCOPY—Thisisaprocedurewhereasmallcameraonaflexibletubeisusedtovisuallyexamineyouresophagus,stomach,andduodenum(beginningofthesmallintestine).Itmayalsobeusedtocollecttissuesamplesforabiopsy.Thisprocedureisusedinthediagnosisandtreatmentofdiseasesaffectingtheuppergastrointestinalsystem,likeceliacdisease.
●COLONOSCOPY—Thisisaprocedurewhereasmallcameraonaflexibletubeisusedtovisuallyexamineyourcolonandrectum.Itmayalsobeusedtocollecttissuesamplesforabiopsy.Thisprocedureisusedinthediagnosisandtreatmentofdiseasesaffectingthelowergastrointestinalsystem,likeCrohn’sdiseaseandulcerativecolitis.
●MAGNETICRESONANCEIMAGING(MRI)—Thisisatestwhereyouareplacedinatube-shapedmachinethatcontainsmagnetsthatmovebackandforth.Themagneticfieldcreatedbythismovement,aswellasradiowaves,createsdetailedcross-sectionimagesoftissuesthroughoutyourbody.Thistestisusedinthediagnosisandtreatmentofdiseasessuchasmultiplesclerosis.
●X-RAY—Thisisatestwhereapictureismadeoftheinternalstructuresofyourbody,wheredensematerialssuchasboneshowupwell.Thistestisusedinthediagnosisandtreatmentofdiseasesthataffectthejointsandconnectivetissue,suchasrheumatoidarthritis,systemiclupuserythematosus,andmixedconnectivetissuedisease.
●ULTRASOUND—Thisisatestthatuseshigh-frequencysoundwavestoproduceimageswithinyourbody.Itisusedinthediagnosisandtreatmentofdiseasesthataffectcertainorgans,likethethyroidinHashimoto’sdisease.
3.GENERALTESTINGRELATEDTOOVERALLHEALTH—Thistestingrangesfrombeingspecificallyrelatedtotheknownprocessofanautoimmunedisease(suchasthemalabsorptionofironandvitaminB12thatisaknownfactorinceliacdisease)tojustcheckinguponyouroverallwell-beingandmakingsurethatallorgansarefunctioningproperly.Herearesomecommongeneraltests.
●CBC(COMPLETEBLOODCOUNT)—Thisisanoverallbloodtestscreenthatwillrevealthingslikeanemia,infection,andblooddisorders.
●CMP(COMPREHENSIVEMETABOLICPANEL)—Thisisabroadscreeningto
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evaluateliverandkidneyfunctionthatisparticularlyofinteresttothoseoncertainmedications.
●NUTRITIONALANEMIAPROFILE—Theseareaseriesofbloodtestsincludinghemoglobin,hematocrit,folate,ferritin,andB12thathelpsfindthesourceandtracktheprogressofanemia,whichisacommonsymptomofmanyautoimmunediseases.
●VITAMINANDMINERALTESTS—Thesearespecificbloodteststhatlookfordeficienciesincertainvitaminsandmineralsandaresometimesperformedinconjunctionwithotherpanels(suchasaCMP).CommontestsincludevitaminB12,vitaminD,andiron.
●CRP(C-REACTIVEPROTEIN)ANDESR(ERYTHROCYTESEDIMENTATIONRATE)—Thesearebloodteststhatindicatethelevelofinflammationinyourbodyandareusefulfortrackingtreatmentprogressinconditionslikerheumatoidarthritis.
●LIPIDPROFILE—Thisisacollectionofbloodteststhatlookattheamountofcholesterolandtriglyceridesinyourblood.
●THYROIDPANEL—Thisisacollectionofbloodteststhatlookattheamountofthyroidhormonesinyourblood.ItiscommontoincludeTSH(thyroidstimulatinghormone)andtotalT4;sometimes“free”T3,“free”T4,aswellasreverseT3andantibodytestsareincluded.
4.FUNCTIONALMEDICINETESTING—Whilenotcommon,thosepatientsworkingwithafunctionalmedicinepractitionermayhavetestingorderedthatgoesbeyondwhatisstandardintheconventionalmedicalsystem.Thesetestsarenotneededfordiagnosisbutcanhelpguideyourtreatmentwhenconsideringaholisticapproach.
●COMPREHENSIVESTOOLTESTING—Toperformthistest,yousendastoolsampletoalabtobeevaluatedforpathogenicovergrowthsorinfectionslikebacteria,yeast,andparasites.Somestooltestsincludetestingpathogensagainstpotentialantimicrobialagents,bothprescriptionandherbal,whichcanbeincrediblyhelpfulforguidingyourtreatment.
●HORMONETESTING—Thisisasalivarytestusedtodetermineyourhormonalbalance,bothforsexandstresshormones.Manytestscallformultiplesamples,providingacompletepictureofhowyourlevelsarefluctuatingoveraperiodoftime.
●MICRONUTRIENTTESTING—Thisisabloodtestthatcanhelpdetermineifyou
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haveanymicronutrientdeficienciesthataren’tpickeduponaconventionallabtest(suchasvitaminAorselenium).
●GENETICTESTING—Thesearebothbloodandsalivateststhathelpdetermineifyouhaveageneticmutationthatmaypredisposeyoutoautoimmunedisease(suchastheHLA-DQgenemutations,aswellastheMTHFRgenemutations).
●FOODANDENVIRONMENTALALLERGENTESTING—Thesearebloodteststhathelpdetermineifyouhaveanysensitivitiestofoodorenvironmentaltriggersandcanhelpdeterminepersonalizeddietandlifestyleinterventions.
●ORGANICACIDSTESTING—Thisisaurinetestthatcanhelppinpointmetabolicissues,pathogenicovergrowths,neurotransmitterimbalance,oxidativestress,andimpairedmethylation.
●HEAVYMETALSTESTING—Thisisatestthatisperformedbydrinkingachelatingagent(asubstancethathelpsdrawoutminerals)andthentakingaurinesample.Itisusedtodetermineifyouhaveahighloadofheavymetalsinyourbody.
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WhatIstheTreatmentforAutoimmuneDisease?Unfortunately,thereisnocureforautoimmunedisease—oncetheimmunesystemstartsattackingthebody’sowntissues,thereisnothingthatcanbedone
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systemstartsattackingthebody’sowntissues,thereisnothingthatcanbedonetogetitto“turnoff”orstoptheattack.Currentconventionaltreatmentisfocusedonslowinginflammation,preservingorgans,andmanagingsymptoms.Atbest,thistreatmenthasyoubarelyputtingadentinyoursymptomswhilecreatingawholelotofsideeffects.Patientsgoingthroughthisexperienceoftenfindthemselvesfrustrated.Some
aretoldthereisnothingthatcanbedone,findingthemselveswithmildbutirritatingsymptomsthatdon’twarrantpowerfulmedications.Othersfindthemselvesonimmunosuppressantsandthenhavetosufferorworryaboutsideeffectslikeinfectionorcancer.Thosewithevenmoreseriousandlife-threateningflaresorconditionsmayfindthemselvesfacingsurgicalintervention,althoughthisisnottypical.Thecurrentapproachtomanagingautoimmunediseaseisn’tashopelessasit
seems!Thereisaburgeoningcommunityofpeoplereclaimingtheirhealthwithanewapproach.Youwillfindsomeusefulsolutionsintegratingthebestofconventionalmedicinewithnaturalinterventionsthroughouttherestofthisbook.Commonmedicaltreatmentsforautoimmunediseasesinclude:
●NONSTEROIDALANTI-INFLAMMATORIES(NSAIDS)—Thesearemedicationsthatreduceinflammationandrelievepain.Theyareavailableover-the-counterorbyprescriptionandareusedtotreatmuscleorjointstiffnessandpain,aches,menstrualpain,andheadaches.Manypatientswithjointpain,forexample,useNSAIDstomanageit.
●HORMONEREPLACEMENT—Indiseasesthatresultinalossofhormone(suchastype1diabetesorHashimoto’sthyroiditis),replacementhormone(likeinsulinorlevothyroxine)isusuallyprescribed.
●CORTICOSTEROIDS—Thesemedicationssuppressinflammationbymimickingthebody’sownsteroidhormones.Theyareprescribedindifferentformsandmaybetakenorally,topically,inhaled,andbyinjection.Whileeffective,steroidmedicationscancomewithunpleasantsideeffects,likemoodswingsandweightgain.
●ANTIBIOTICS—Certainautoimmuneconditions,suchasankylosingspondylitis,arelinkedtobacterialinfections(inthiscaseKlebsiellapneumoniae),forwhichantibioticsmaybeprescribed.
●DISEASE-MODIFYINGANTIRHEUMATICDRUGS(DMARDS)—Inconditionswithmoreserioussymptoms,thesemedicationsareusedtosuppresstheimmune
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system,therebycalmingtheautoimmuneprocess.Theyareavailableorallyorbyinjectionandusuallytakeweekstomonthstostartworking.Theyarenotrisk-free,assuppressingtheimmunesystemcancauseagreatersusceptibilitytoinfectionaswellascertaintypesofcancer.Additionally,thesemedicationscanbehardontheliverandkidneys.
●BIOLOGICDMARDS(ALSOCALLEDTNFINHIBITORS)—ThesearenewertypesofDMARDsmadetomimictheactivityofcompoundsinyourbody(hencethenamebiologic).Theyareavailablebyinjection,tendtobequickeracting,andareoftenprescribedinadditiontotraditionalDMARDs.TheycarryasimilarsideeffectriskasotherDMARDs,withpossiblyahigherriskforinfectionbecauseofthespecificpartoftheimmunesystemtheysuppress.
●SURGERY—Althoughthisisnotascommon,someautoimmunediseasescanresultinsurgicalintervention,suchasCrohn’sdisease,ulcerativecolitis,andendometriosis.
Inadditiontothesetreatmentsspecificallytocontrolautoimmunedisease,youmayfindyourselfputonothermedicationstocontrolthesideeffects.Notuncommonaremedicationsthataffectdigestion,likeantacids,proton-pumpinhibitors,H2blockers,laxatives,andantidiarrheals;antibioticsandantifungalstotreatinfections;andhormonaltreatments.
IsThereAnythingElseYouCanDo?Inthisbook,wearenotproposingdietandlifestyleinterventionsasatreatmentinandofitselfforautoimmunedisease;rather,wearesuggestingthattherearethingsyouasanautoimmunepatientcandoforyourselfinadditiontothemedicaltreatmentyoureceivefromyourpractitionerorteam(withtheirblessing,ofcourse!).Manyautoimmunepatientshaveregainedtheirhealthusingacombinationofnaturalapproachesandconventionalmedicine.It’snotamatterofoneortheother,buthoweverythingworksinconcerttoproducelastingwellness.Thefollowingaresomenaturalapproachesthatyoumaybeableto
incorporateinanefforttolivehealthier.Wewillbetalkingmoreindepthabouteachoftheseitems,butbriefdescriptionsareoutlinedbelow.
●DIET—Researchhasestablishedalinkbetweenleakygut(otherwiseknownas“intestinalpermeability”)andallautoimmunediseases.Adietaryapproachthat:(1)providesallofthenutrientsneededforoptimalhealingandrecoveryand(2)
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eliminatesallfoodallergiesandsensitivitiesisbestforlongtermhealingandmanagement(seeChapter3).
●SLEEP—Theinabilitytofallasleep,poor-qualitysleep,orinterruptedsleepareissuesthatmanywithchronicillnesssufferfrom.Becausesleepisnecessaryforproperhormonalbalanceaswellasrepairandrestorationofthebody,troubleshootingthesebarrierstopropersleepcanmakeabigdifference(seeChapter4).
●STRESSMANAGEMENT—Chronicstressiswellknowntocauseautoimmuneflaresbecauseofitsimpactonthebody’shormonalbalance.Learninghowtomanagestresseffectivelyandappropriatelycanhelpreducethisimpact(seeChapter5).
●EXERCISE—Impropermovementorlackofmovementcancontributenegativelytoautoimmunesymptoms.Itisimportanttoengageintherighttypeofexerciseatadifficultylevelthatisrightforthecircumstances(seeChapter6).
●SUPPORT—Connectingwithothersandnatureisanimportantpartofthelongtermmanagementofchronicillnessandautoimmunedisease(seeChapter7).
INFORMATIONGATHERINGOrganizingMedicalInformation
Itisimportantforyoutohaveallofyourmedicalinformationandrecordsonhandandorganizedsothattheycanbeeasilyaccessed.Thosesufferingfromchronicillnesstendtoseealotofnewpractitioners,andinformationcanveryeasilygetlostintheprocess.Havingyourownrecordsonhandalsogivesyoutheopportunitytotrackchangesovertime.Followthesesimplestepstomakesurethatyouhaveyourmedicalinformationorganizedsothatitcanbestbeusedtoguideyourcare.
1.Alwaysrequestcopiesofyourlabtestsanddocumentswhileatyourdoctor’soffice.Youhavearighttohaveacopyofthisinformationforyourrecords.Itispossibletorequestduplicatefilesofanyimaging(MRI,CTscan,x-ray)andstorethemonaharddriveforlongtermsafekeeping.
2.Keepafileofmedicalinformationinaconvenientlocationathome.Ifyourrecordsaredigital,printcopiesincasetherecordisaccidentallylostor
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destroyed.Organizebydateforeasyaccess,withonelargefolderforeachyearfilledwithfilesforeachmonth.Youcanalsoconsiderusingoneofthemanyhealth-trackingappsonyourmobilephonethatcanstorephotographedrecordsandinformationandtracklabresultchangesovertime.
3.Ifyouhaveaconditionlikehypothyroidism,wherethesamelabtestsareperformedonaregularbasis,considermakingaspreadsheetonyourcomputerforeasycomparisonoflabvaluesandtotrackchangesovertime.Again,anappmaybeusefulforlongtermtracking.
4.Whenbringingyourownmedicalrecordstoanewdoctororappointment,makecopiesandleavetheoriginalsathomesothatthepractitionercankeepthemforhisorherrecords.Thiswayyoualwayskeepacompleterecordathome.
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KeepingaSymptomJournalJournalingisatoolthateveryonecanusetotrackprogresswhileonahealingjourney.Thewaysofkeepingajournalareinnumerable—youcouldusepenandpaper,awordortextdocumentonyourcomputer,aspreadsheet,oranapponyoursmart-phone.Moreimportantthanthemethodyouuseisthefactthatyouactuallydoitinaconsistentwaywherethedatacanbeusedtoinformfuturedecisions.
Metricstotrack●Energy
●Pain
●Bowelmovements
●Exercise
●Mood
●Food/beverageintake(seeNote)
●Notablesymptoms
●Bodymeasurements
●Digestion
●Medications
●Supplements
●Stressmanagement
Trackingtips●Useascalefrom1to10insteadofadjectives(“energy—7”insteadof“Ihadagoodamountofenergytoday”),makingyourdatamoreusable.Thiswillalsomakeitquickerforyoutotrackresultsandmakethemeasytocompare.
●Inordertoavoidbeingoverwhelmed,onlytrackwhatisimportant.Startwithafewmetricsandbuildasyougetintothehabit.
●Don’tbeatyourselfupifyougetbusyandforgetafewdays.Maintainingtherecordlongtermisusefuleveniftherearesomegaps.
●Assessandtrackyourbowelmovementsregularlytoseeifthereareany
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changesduetoyourdietorlifestyle.
Onceyouareinthehabitofregulartracking,setasideatimeonceamonthtogooveryourjournalandseeifyoucanmakeanycorrelations.Youmaybeabletoputthingstogetherinawayyoucouldn’twhileinthemoment—maybeyougetbloatedconsistentlyaftereatingacertainfood,oryounoticethatyouhadaheadacheeverydaysinceintroducinganewsupplement.Trackingbecomesincrediblyimportantanytimeyouincorporatesomethingnewintoyourroutine—likeamedication,supplement,exercise,orafoodreintroduction(whichwewilltalkmoreaboutinReintroductions).Evenifyouarejustbeginningyourhealingjourney,learninghowtotrack
soonerratherthanlaterisagreatidea.Youmayfeelasthoughtrackingnowisnotgoingtodoanygoodsinceyoudon’thaveaplan,butitisalwaysusefultohaveabaselineofhowyouwerefeelingbeforeyoustartedtomakechanges(justthinkhowusefulitwillbeforlookingbackonyourprogress!).
NOTE:Wearen’tsuggestingtoobsessivelycountfoodintakeorweighyourselfeveryday,evenifoneofyourgoalsisweightloss.Whentrackingfood,describingthefoodsyouatethatday(i.e.,saladwithcarrots,lettuce,beets,cannedsalmon,andavocadodressing)inenoughdetailtomakeconnectionsaboutdietandsymptomsismorethangoodenough.Evenifyouwouldliketoloseweight,werecommendditchingthescale(thatnumberdoesn’ttellusanythingaboutyourvalue!)andrelyingonweeklybodymeasurementsinstead.Actualcaloriecountingcanbeusefulforuptoaweekjusttoseeaballparkrangeofhowmuchfoodyouareeatingandtodetermineifallnutritionalrequirementsarebeingmet.
WHATISTHEPROGNOSISFORAUTOIMMUNEDISEASES?Eachspecificautoimmunediseasehasunpredictableoutcomes.Someareaggressiveandcanbelife-threatening,whileothersappearquickly,butspontaneouslypass.Occasionally,autoimmunediseasescanbebothacuteandchronic.Understandingwhichcategoryyourdiseasefallsintocanhelpyoucommunicatebetterwithyourhealth-careproviders.Autoimmunediseaseisgenerallynotanacutemedicalcrisis,anditmost
likelymanifestsasalongterm,chronicillness.Thecourseitwilltakeinyourbodyisuncertainandnotsomethingadoctoriscapableofpredictingforyou.However,thoseofuswithautoimmunediseasecanactivelyworktodecreasefactorsthatmayworsensymptomsandstrivetoimproveourprognosis.Withastrongplanandhealth-careteaminplace,livingwelllongtermisusually
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strongplanandhealth-careteaminplace,livingwelllongtermisusuallypossible.ItisworthnotingherethattheWesternhealth-caremodelissetuptoexcelin
treatmentofacutehealthcrises,likeabrokenlegoraheartattack,butnotnecessarilyofchronicillness—thisiswhypersonaladvocacyissoimportant.
CALLTOACTIONThisfirstchapterwasmeanttodotwothings,convinceyouthatknowledgeispoweronyourautoimmunejourneyandprovideyouwithsomeofthedetailsthatyoushouldexploreinordertogetempowered.Thisbasicinformation—whatanautoimmunediseaseis,howtogetadiagnosis,andtheparticularstolearnaboutyourspecificdisease—isthefoundationfortransformation.Wellnessisnotinyourdoctor’sofficeorinanewpill;itisinyourhands,anditstartswithbeinginformed.
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CHAPTER2
Collaborate
“Noonecanwhistleasymphony.Ittakesawholeorchestratoplayit.”—H.E.LUCCOCK
Wethinkthesecondmostimportantthingyoucandoonyourjourneytowellnessistobuildacollaborativehealth-careteam—agroupofexpertswhoadvocateforandassistyouwiththemedicalandnonmedicalaspectsofhealing.Inthischapter,we’llbesheddingsomelightonthedifferenttypesofpractitionersyoucancollaboratewith,aswellasgiveyousometipsonassemblingandmanagingyourteam.First,weneedtoanswerthequestionofwhatcollaborationtrulymeans,especiallyasitappliestonavigatingthehealth-caresystem.
WHATISCOLLABORATION?Collaborationisoneofthosebuzzwordswithoutawidelyagreed-upondefinition.Whatweareusinghereistheintegrationofseveraldefinitionsastheyapplytomanagingyourhealth-careteam.Hereisafurtherbreakdownformoreclarity.
●Collaborationisrequiredinsituationswhereyouarenotabletosolveaproblemonyourown.
●Collaborationmeansopenlysharingknowledgeandbeingaccountable,sinceactionstakenbyonememberofyourteamcanimpacttheothers.
●Collaborationmeansblendingwhatyouandeachmemberofyourteamcanofferandcombiningthemostusefulideasintooneeffectiveplaninordertobestresolveaproblem.
Withthatclearunderstandingoftheconcept,itbecomesobvioustothoseofuswithautoimmunediseasethatcollaborationisabsolutelynecessaryforthebestpossibletreatment.Unquestionably,itisvitalinthecaseofcomplexandchangingmedicalsituations,suchaschronicillnessandautoimmunedisease,to
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takeacollaborativeapproach.Unfortunately,collaborationbetweenmedicalspecialtieswithintheconventionalsystem,letalonewithothertypesofalternativeandcomplementarycareproviders,israre.Itisuptoyoutoadvocateforacollaborativeapproachtoyourcareandto
buildateamofproviderswhowillsharethatcooperativevision.Luckily,we’veclarifiedeveryaspectofthatprocessforyouinthefollowingpages.Let’sstartbylookingatthedifferenttypesofhealth-careapproachesandthedifferenttypesofprovidersyoumaywanttoincludeonyourteam.
NATURALVERSUSCONVENTIONALMEDICALAPPROACHESWhatKindsofPractitionersAreThere?
Therearemanypractitionerswithvariousbackgroundsandtrainingthatcanguideandassistyouonyourjourneybacktohealth.Itisimportanttoeducateyourselfaboutthemanydifferenttypesoflicensesandspecialtiesyourpractitionersmayhavesothatyoumaketheabsolutebestchoiceforyourneeds.Theneedforadoctorisnotspecificenough—whatkindofdoctorwillbestsuityoursituation?Forexample,ifyouhaveHashimoto’sthyroiditis,youmaybebestservedbyanendocrinologist,anintegrativemedicaldoctor(MD),oranaturopathicdoctor(ND).Althoughallofthesepractitionersmaybeabletodiagnoseandtreatyourcondition,thetreatmenttheyprescribeisgoingtobedifferent,dependingontheireducationandwhatkindofnaturalmedicine,ifany,theyincorporateintotheirpractice.Itisimportanttonotewhichtypesofpractitionersarelicensed(whichmeans
theyhavemetstandardsthatqualifythemtopractice),whichonesaremedical(qualifiedtodiagnoseandtreat),andwhicharenonlicensedandnonmedical.Thelattertypeofpractitionerscanbevitalassetstoyourhealth-careteam,butyoucannotexpecttohaveyourmedicalneedsmetthroughworkingwiththem.Attheveryleast,youneedtohaveaprimarycareprovider,orapractitionerwhomyouseefirstforannualexamsandwhenyouareexperiencinghealthproblems.Dependingonyourinsuranceandwhereyoulive,thiscanbeamedicaldoctor(MD),doctorofosteopathy(DO),nursepractitioner(NP),physicianassistant(PA),ornaturopathicdoctor(ND).
TypesofLicensedConventionalMedicalPractitionersThesearepractitionerswhohavegonethroughrigoroustrainingtoobtaintheirlicensestoprovidemedicalsupport,eitheratthehighestlevel,suchasaphysicianwithaspecialty,oratthesupportivelevel,suchasaregisterednurse
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physicianwithaspecialty,oratthesupportivelevel,suchasaregisterednurseordietician.
MEDICALDOCTOR(MD)—amedicalprofessionalwhohasobtainedalicensetodiagnoseandtreatmedicalconditionsbycompletingmedicalschool(generally4to6yearsaftercompletingabachelor’sdegree)aswellasaresidency(aninternshiplastingatleast2years).Theyhavetopassanexamtoacquirestatelicenses.Mostmedicaldoctorseitherpracticegeneralcare(internalmedicine,familymedicine,orpediatrics)orspecializeinonesystemofthebody.
DOCTOROFOSTEOPATHICMEDICINE(DO)—amedicalprofessionalwhohasreceivedtrainingthatisverysimilartothatofanMD—medicalschool,residency,andanexamtoobtainalicense.LikeanMD,heorshecanchooseanyareaofspecialtyorpracticegeneralcare.ThedifferencebetweentheDOandMDtraining,however,isthataDOgetsmoreemphasisonprimary-careeducation,awhole-bodyapproach,preventivecare,themusculoskeletalsystem,andmanipulativetreatment.CommonmedicalspecialtiesforbothMDandDOinclude:
●Cardiology—heart
●Dermatology—skin
●Endocrinology—hormoneandmetabolicsystems
●Gastroenterology—digestivetract
●Hematology—blood
●Immunology—immunesystem
●Nephrology—kidneys
●Obstetrics/gynecology—pregnancyandwomen’shealth
●Oncology—cancer
●Orthopedics—boneandconnectivetissue
●Otorhinolaryngology—ear,nose,andthroatissues
●Psychiatry—emotionalormentalillness
●Pulmonary—respiratorysystem
●Rheumatology—musculoskeletalissues
PHYSICIANASSISTANT(PA)—ahealth-careworkerwhopracticesmedicineinpartnershipwithmedicaldoctors.Trainingtakes2to3yearstocomplete,much
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lessthananMD,butissimilarinscope.Thus,PAsareabletomakehealthcaremoreaccessibleandaffordablebybeingabletoseepatientsquickerandspendmoretimewiththem.APAoftenworkswithinamedicalspecialtyjustlikeanMDorDO.
REGISTEREDNURSE(RN)—ageneralhealth-careworkerwhospecializesintheeducationandtreatmentofpatientswhileassistingamedicaldoctor.RNshelpcommunicatebetweenthedoctorandpatient,maintainmedicalrecords,andprovideinstruction.RNscompleteeitherabachelor’sorassociate’sdegreeinnursinganddonothavetheauthoritytopracticeindependentlyofadoctor.
NURSEPRACTITIONER(NP)—anRNwithadvancedtraining.InadditiontotherequirementstobecomeanRN,NPsobtainagraduatedegreeorhigherandfrequentlyneedworkexperienceasanRNbeforebeingacceptedintothedegreeprogram.Inmorethan25states,NPsareabletopracticeindependentlyfromadoctorandcandiagnose,treat,andprescribemedicationinadditiontothedutiesanRNwouldperform.
REGISTEREDDIETICIAN(RD)—thosewhoaretrainedtousedietandnutritiontotreatdisease.Theycompleteabachelorofscience(BS)ormaster’s(MS)degreeindieteticsandaninternshipandpassanexamtoreceivetheircredentials.Theycanworkindependentlyorconsultwithpatientsasapartofalargermedicalpractice.
OTHERMEDICALSPECIALTIES—Ifyourconditionaffectstheteeth,gums,oreyes,youmightalsoconsiderseeingaDENTIST(DDS)oranOPTOMETRIST(OD),whoaremedicalpractitionersspecializingintheseareas.Similarly,aPHYSICALTHERAPIST(PTORDPT)maybeneededifyourequirephysicalrehabilitationortherapy.
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TypesofLicensedNaturalMedicalPractitionersThesearepractitionerswhogothroughrigoroustrainingtoobtainlicensingandcertificationbutarenotapartoftheconventionalmedicinesystem.Itisimportanttonotethatinsomestatesandwithsomeinsuranceplans,NDscanbeprimarycaredoctors,aswellasprescribemanymedicationsandfunctionasthekeyplayeronyourhealth-careteam(moreaboutthatlaterinthischapter).
NATUROPATHICDOCTOR(ND)—amedicalprofessionalwhohasobtainedalicensetodiagnoseandtreatmedicalconditionsbycompletingnaturopathicmedicalschool(generally4yearsaftercompletingabachelor’sdegree)andpassingaboardexam.NDsareeducatedinthesamefoundationsasamedicaldoctor,butinsteadofmovingontospecificareasofstudy,theyalsolearnaboutnatural-healingmodalities.AnNDemploysthesenatural-healingmethodsaswellasnutritionandlifestylechangesinhisorherpractice,andinsomestatesislicensedtoprescribeconventionalprescriptionmedications.
DOCTOROFCHIROPRACTIC(DC)—ahealth-careprofessionalwhofocusesonthedisordersofthemusculoskeletalandnervoussystems.Trainingconsistsofchiropracticschool(generally4yearsaftercompletingabachelor’sdegree)andpassingalicensingexam.DCs’doctoratecertificationisnonmedical,andtheyarenotabletoprescribemedicationlikeamedicaldoctorwould.Sincethenervoussystemissointegraltowhole-bodywellness,alotofchiropractorsoffercomprehensivedietandlifestyleconsultinginadditiontoadjustmentsandphysicalmanipulation.
LICENSEDACUPUNCTURIST(LAC)—anatural-healthprofessionalwhohasbeentrainedinChineseherbologyandacupuncture,atreatmentthataimstoidentifyandredirectenergeticimbalanceswithinthebody.ThosewhohaveobtainedtheirLAccertificationhavecompletedamaster’s-levelprogramusuallyencompassing3to4yearsafterabachelor’sdegree.Insomestates,likeCalifornia,anLAccanorderlabtesting,althoughtheyareunabletoprescribeconventionalmedicationsandinsteaduseherbalpreparations.
DOCTOROFACUPUNCTUREANDORIENTALMEDICINE(DOM)—Anatural-healthprofessionalwhohasreceivedadvancedtraining(usually2yearspastmaster’slevel)inChineseherbologyandacupuncture,withspecialtiessuchasgynecology,painmanagement,andcancertreatmentavailable.
TypesofLicensedComplementaryCarePractitionersThesearepractitionerswhogothroughspecifictrainingtoprovideservicesthatarecomplementarytoconventionalmedicine.Licensesandcertificationscanvarybystateandbyprogram,somakesuretoresearchtoseewhatkindof
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varybystateandbyprogram,somakesuretoresearchtoseewhatkindoftrainingyourpractitionerhasreceivedaswellasthetypesoftherapyheorsheislicensedtoprovide.
MASSAGETHERAPIST—acomplementarycarepractitionerwhospecializesinthephysicalmanipulationofmusclesinordertoreducepain,promoterelaxation,andeasetension.Massagetherapistsarerequiredtobetrainedbyanaccreditedinstitutionandperformmassageforacertainnumberofhoursbeforeobtainingcertification.Somecontinuetheireducationandtrainingandbecomeboardcertified.
COUNSELOR—apractitionerwhospecializesinhelpingtheirclientstackleemotionalproblems,usuallybyusingtalktherapy.Somecounselorsspecializeincertainareas,likeaddictions,family,marriage,andwellness.Dependingonthespecialty,counselorsobtainabachelor’sdegreeand/oramaster’sdegreeandneedtomeetpracticerequirementstoobtainlicensureand/orboardcertification.
TypesofNonmedical,NonlicensedPractitionersSomecomplementarytherapiesfaceissuessuchasunlicensedpractitioners,notfullybackedbyscientificresearchandwithoutacceptancefromthemedicalcommunity,butanecdotally,theyhaveplayedaroleinwellnessformanywithautoimmunedisease.Beforedelvingintothiscategoryoftreatmentoptions,itisimportanttohaveyourmedicalteaminplace,asyourprimaryneedistoreceiveinstructionortreatmentfromadoctor.We’veincludedalistofsomeofthemorecommonalternativetherapiesstartingbelow.
NUTRITIONORHEALTHCOACH—acomplementarycarepractitionerwhospecializesincoachingandadvisingonahealthydiet.Thereareawidevarietyofcertifications,someaccreditedandsomenot,anditispossibleforapractitionertobecomeboardcertified.NutritionandhealthcoacheswhohavenotcompletedRDtrainingarenotconsideredmedicalpractitionersandcannotdiagnoseortreathealthconditions.
LIFESTYLECOACH—Thesepractitionerscanhelpyoumeetapersonalgoalinacertainarea,likewellness.Thiscanbehelpfulforthosewhoarelookingforguidance,recommendations,andencouragementontheirjourneys.Althoughtherearetrainingprograms,theprofessioniswithoutaccreditationorlicensing.
HOMEOPATH—Thesepractitionersusetheideathataverysmallamountofasubstancethatisknowntocausesymptomscanactuallybeusedasanagenttorelievethosesymptoms—theconceptof“likecureslike.”Homeopathicpreparationsareadministeredsublinguallyorbymouthinadropper.
AYURVEDICPRACTITIONER—Thesepractitionersemployoneoftheworld’soldesthealthpractices,originatinginIndia,andusefoundationalconceptsabout
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wellnesstomanagehealth.Ayurvedacallsfordietarychangesaswellasherbalproductsastreatment.
REFLEXOLOGIST—amassagetherapistwhobelievesthatmassagingcertainpointsonthefeetthatarethoughttocorrespondtoorgansinthebodycaneffectchangeinthebody.
BIOFEEDBACKTECHNICIAN—apractitionerwhousesatherapyconnectingthebodytoelectricalsensorsthatmonitorimpulses,suchasheartrateorbrainactivity.Biofeedbackcanhelpyoumonitorandmakechangestoyourbodyinrealtimelikerelaxmusclesorreachameditativestate.
MOVEMENTTHERAPIST—ateacherofamind-bodypracticethatinvolvesthetherapeuticuseofmovementordancetoproducedesirablechangesinthebody,eitherphysicallyoremotionally.
HERBALIST—apractitionerwhousesplantsformedicinalpurposes.Herbalismhasdeeprootsinalternativemedicine.Manylicensedpractitioners(likeanND,LAc,orDOM)aswellasmanyunlicensedpractitioners,useherbsintheirpractices.
REIKIMASSAGETHERAPIST—thosewhouseaJapaneseenergetichealingmodalitythatinvolvestheplacementofhandsaroundthebodyandbalancingenergyfocusingonbodyareasinasimilarwaythatanacupuncturistwould.
YOGATEACHER—ateacherwhousesaphysicalpracticethatcanhavespiritualandmentalcomponents,dependingonhowitisused,andwhichinvolvesbreathworkandstretchingthebody.Yogaispracticedinmanydifferentstylesandaspartofmanyphilosophiesaroundtheworld.
MEDITATIONTEACHER—ateacherwhousesapracticethataimstobenefitthemindbytrainingittobecomemorepresentandaware.Therearemanyformsofmeditationandwaysofachievingthisawareness,andsomeareconnectedtoaspiritualpractice,althoughmeditationdoesnotneedtoincorporatespiritualitybydefinition.
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Endometriosisisoneofthediseasesonthelistthatisonlysuspectedasautoimmuneatthistime.Medicalresearchersarestilltryingtounderstandtheexactnatureofthedisease.Forme,thatmakesmanagingmyendometriosiswithanintegratedapproachofbothnaturalandconventionalmedicineanobviouschoice.Theonlywaytoconfirmendometriosisisthroughaformofsurgerycalledlaparoscopy,andcurrently,thegold-standardtreatmentisthroughatechniquecalledexcision,performedbyextremelyskilledsurgeonswhospecializeintreatingendometriosis.Ihavesoughtoutthemostskilledsurgeonstohelpmeavoidcomplications.Inaddition,Iusediet,lifestyle,andtargetedsupplementationbasedontheadviceofmynaturopathicdoctortohelpmebestmanagethehighlevelofpainthatcomeswiththedisease,aswellasthehormonalfluctuationsthatcanexacerbatethesymptoms.
NavigatingNaturalHealth-CareOptionsHaveyoufoundyourselfconfusedatthemeaningofsomeofthewordsusedtodescribenaturalhealth-careoptions—alternative,complementary,integrative,orholistic?Althoughthesewordsareusedtodescribetreatmentsinrelationshiptoconventionalmedicine,theirdefinitionshavesubtledifferences.Beforeyoustarttocompileyourteam,itisimportanttohaveaworkingunderstandingoftheirmeanings.Knowthatthesetermsareneitherregulatednordotheysignifyspecifictrainingorcertification,althoughdoctorsorotherhealth-carepractitionersmayhavereceivedadvancedtrainingintheseareas.Manyprovidersusethesetermstodescribetheirpracticesorservices.Itisimportanttoknowthatitisstilluptoyoutoinvestigatewhattheirinterpretationofacomplementaryapproachis,asitcanvarywidelyfrompractitionertopractitioner.
ALTERNATIVEMEDICINE—whenanonconventional(alternative)treatmentisusedinsteadofaconventionalone.
COMPLEMENTARYMEDICINE—whennonconventionalandconventionaltreatmentsareusedinconjunction.
INTEGRATIVEMEDICINE—similartocomplementarymedicinebutexecutedinacoordinatedway.
HOLISTICMEDICINE—whenahealingmodalityaddressesthewholeperson,physically,mentally,andspiritually,insteadofthatperson’sparts.
FUNCTIONALMEDICINE—Likeholisticmedicine,functionalmedicineaddressesthewholepersonandaimstouncovertherootcausesofchronicillness.Practitionersemploydiagnosticlabtestingandbothconventionalandnaturaltreatmentsforbothbodyandmindtoproducewellness.
HowandWhentoIntegrateaConventionalandNaturalApproach
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Yourdecisiontousenaturaltherapiesinconjunctionwithorinsteadofconventionalmedicineisapersonalone.Thereisnorightorwrongway—thepaththatproducesthebesthealthwithlimitedundesirablesideeffectsisyourgoal.Somepeopleareabletoreversetheirillnessesmerelybyusingdietaryandlifestyleinterventions.Othersrecoverusingacomplementaryorintegrativeapproach,usingbothconventionalandnaturalmedicalmethods.Somehaveneedsthatareverydeeplyrootedintheconventionalmedicalsystem,makingmedicationorsurgerynecessary.Yourpathisunique,andyourdecisiontousenaturaltherapiesisdependentonyourneedsandpersonalpreferencesabouthealthcare.Integrationofaconventionalandnaturalapproachcantakemanyforms.It
mightlooklikehiringanintegrativeMDasyourkeyplayerandhavingherguideyourcareforbothgeneralhealthandautoimmunedisease.Or,youmaydecidetoseeaconventionallyrootedspecialistinconjunctionwithanaturalpractitioner,suchasagastroenterologistandanNDforthetreatmentofadigestivedisease(likeCrohn’sorceliacdisease).YoucouldchoosetoseeaconventionalMDforgeneralhealthcareandemploycomplementaryhealth-caremodalitieslikechiropractic,massage,andhealthcoachingtofillthegaps.Aseffectiveandhelpfulasnaturaltherapiescanbe,everyoneneedstohavealicensedmedicalpractitionerontheteamtoserveashisorherprimarycareprovider,toperformannualexams,andtobeapointofcontactforhealthsupport.Theintegrationofanaturalapproachhasthebestchanceofsuccessifan
illnessiscaughtintheearlystagesandhasnotprogressedsignificantly.Manytryanaturalorcomplementaryapproachfirst,beforejumpingintomoreconventionaltreatmentslikemedicationorsurgery,especiallyifthosetreatmentscomewithundesirablesideeffects.Theflipsideisalsotrue—ifyourillnessissevere,youmaynothavethechoiceoftryingacompletelynaturalapproach.Makesuretomakethisdecisionwithapractitionerwhoislicensedtoadviseyouontheissue.Forinstance,don’taskyourmassagetherapistifhecanhelpyouavoidsurgery!
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HOWDOYOUBUILDACOLLABORATIVETEAM?Nowthatyouunderstandwhatcollaborationis,thedifferencebetweennaturalandconventionalmedicine,thevarioustypesofproviders,andwhentointegrateyourapproach,weneedtostarttalkingaboutexactlyhowtobuildacollaborativeteam.First,itisimportanttounderstandafewkeyconceptsoncollaboration.
●KNOWWHATISATSTAKE—Knowingwhatyouwantandhowthatrelatestowhatthoseonyourteamwantwillhelpguideyourinteractions.
●VALUEDIVERSITYANDDIFFERINGOPINIONS—Insteadofexpectingeveryhealth-carepractitionertohavethesameopinionaboutsomething,valuetheinstanceswhentheyallbringsomethingdifferenttothetable.
●LEARNHOWTOHANDLECONFLICT—Yourhealth-careteammaypresentyouwithoptionsthatyouarenotexpecting,thatyoudon’tagreewith,orthatconflictwitheachother.Beingpatientandhandlingthesesituationsobjectivelycanhelpyoupreservetheintegrityofacollaborativerelationship.
●RECOGNIZETHATCOLLABORATIONISADEVELOPMENTALPROCESS—Themoreyoupracticecollaborationwithyourhealth-careteam,theeasieritwillbetocontinuethisstyleofworkingrelationshipastrustbuildsovertime.
●BALANCEAUTONOMYANDUNITY—Realizewhenitisappropriateforyoutoquestionyourpractitioner’splan,whentocometogethertodeviseamoreunifiedone,orwhentosurrenderandtrustyourteam.Thisisadifficultconceptandtakesexperienceandpracticetodevelop.
●RECOGNIZEWHENCOLLABORATIONISNOTNEEDED—Notewhenitisappropriatenottocollaborate,suchaswhenaproblemisnotsocomplexitwarrantsawholeteamtosolveit.Sometimesindependentdecisionmakingbyyouorparticularmembersofyourteamisappropriate,especiallyifinvolvingallvoiceswillmakeasimpleissuecomplicated.
Whatdoesthislooklike?Collaborationislikelytostartwithyourcommunicatingtoyourhealth-careprovidersaboutthestepsyouaretakingwithotherprovidersormakingallpartiesawareoftheofferingsofoneproviderthatcomplementtheadviceofanother.Theonusisonyou,asthepatient,asclearcoordinationbetweenprovidersisunfortunatelynotyetstandardpracticeoutsideofanextremehealthcrisis(likeacaraccidentresultingincriticalinjuriesthat
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ofanextremehealthcrisis(likeacaraccidentresultingincriticalinjuriesthatrequiremultiplemedicaldisciplinestohelpthepatientrecover).Ifyouareluckyenoughtofindprovidersopenandwillingtotakethetimetospeakwitheachother,besuretosupportcoordinationoftheirefforts.Next,withthoseconceptsinmind,followingisalistofthevariousrolesyou
needtofillonyourteam.
●MVP—The“mostvaluableplayer”onyourcollaborativehealth-careteamisyou.Ittakestimeandefforttobepartofyourteam,butanengaged,empoweredpatientcanmakeorbreakaqualityhealth-careexperience.AstheMVP,youneedtochooseproviderswisely,partnerwiththemtodeterminethebestchoicesforyou,understandandcommunicatewhatqualitycarelookslikeforyou,preparequestionstoaskandgiveprovidersalltheinformation(eventheuncomfortablestuff!)theyneedtodotheirjobs,cometoappointmentswithyourvisitgoalsprioritized,bereadytofollowthroughonrecommendations,andbewillingtolookfornewprovidersifarelationshipisnotworking.
●KEYPLAYER—Thisistheproviderwhoyouseefirstforyourneeds.ItmaybeanMDorDOwhopracticesprimarycaremedicineoritmaybeaspecialist.ThispersonmightalsobeaPA,NP,orND.Sheisyourmainpointofcontactandhelpsprovidemuchoftheinformationand/ordirectionthattherestoftheteamneeds.Detailsaboutchoosingyourkeyplayercanbefoundinthenextcolumn.
●SUPPORTPLAYERS—Theseareallthevarioussupportrolesrequiredtoroundoutyourteam.Theseplayerscouldincludeonlyoneotherpersonorseveral,dependingonyourcurrentneeds,andcovereveryonefromcrucialfamilymembersorfriendstoothermedicaldoctors,licensednaturalmedicinepractitioners,complementarycarepractitioners,ornonmedicalproviders.Detailsaboutfillinginthesupportingrolescanbefoundhere.
HOWDOYOUCHOOSEYOURKEYPLAYER?Choosingyourkeyplayerwiselyiscrucialtobuildingyourcollaborativehealth-careteam.Thisproviderisgoingtoactasyourmedical“home.”Hewillbetheprovideryouvisitformosthealth-careneeds,fromroutinescreeningsforyourautoimmunediseasetolow-levelillnesseslikeasorethroatorstomachbug,towellnessvisitswhereyoushareextremelyprivateconcernsandaskimportantquestions.Ideally,thisrelationshipwilllastyears,evendecades,andbethecornerstoneofmaintainingyourgoodhealth.Attheveryleast,allmembersofyourteam,butespeciallyyourkeyplayer,
shouldberespectful,willingcollaborators,andgreatlisteners.Youshouldalso
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shouldberespectful,willingcollaborators,andgreatlisteners.Youshouldalsoexpectaminimumofclinicalcare(thismeansfollowinganestablishedprocessinmeetingyourneeds),timeliness,andfollow-through.Thismeansthatyourprovideriscommunicatingtestresultsandgettingyoureferralsonatimelybasis.Withthosebasicsoutlined,therearesomeothersignificantquestionstoask
yourselfwhilechoosingyourkeyplayer.
●WHATISMYKEYPLAYER’SBACKGROUNDANDEXPERIENCE?Thinkabouttheeducationalbackgroundthatisimportanttoyou,aswellasyourprovider’sexperience,especiallyincaringforsomeonewithyourautoimmunedisease.Thatsaid,don’tdismissyoungerproviders.Thereisvaluetoboththosewithmorerecenttrainingandolderproviderswithyearsofhands-onpractice.
●ISMYKEYPLAYER“IN-NETWORK”WITHMYINSURANCEPLAN?Insurancecompanieshavespecial,discountedrateswithcertaindoctorsandhospitals,andusingprovidersandfacilitieswithinthatrateplanismuchlessexpensiveforyou.Youcancheckwithyourinsuranceplantofindoutwhichdoctorsare“in-network.”
●DOESMYKEYPLAYERHAVETHEEXPERTISEINEEDORWANTINAPROVIDER?Consideringthelistofpractitionertypes,narrowdownyourchoicestoaproviderwhobestmatchesyourpreferences.Insomestates,NDsareallowedthesamescopeofpracticeasMDsorDOsandyoumaypreferthemasyourprimarycareprovider.Thesescopesofpracticedovarywidelythough,sointhinkingaboutthis,besurethatifyourautoimmunediseaserequiresmedication,anNDwillbeallowedtoprescribeit.
●DOESANYONEIKNOWHAVEAGOODRECOMMENDATIONFORMYKEYPLAYER?Thereisnobetterreferraltoaproviderthanthoseofferedbyfamilyorfriends.Havingfeedbackaboutanin-personinteractionwithapotentialcandidateisinvaluabletoyourdecision-makingprocess.
EVALUATINGPOTENTIALPROVIDERSCHECKLISTHerearesomequestionstoaskyourpotentialproviderswhenyouscheduletheinitialvisit.Often,theirreceptionistwillbeabletoanswermostoftheseforyou,andifyouheardoftheirpracticebyreferral,otherpatientsmaybeabletotellyoumoreabouttheirexperiences.Wehavefounditbesttoasksomeofthesequestionsbeforethefirstappointmenttobesureyouarenotwastingtimewithapractitionerwhodoesnothavetheexpertiseyouarelookingfororacollaborativespirit.
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◻ Whatkindofinsurancedotheytake?
◻ Howmuchdotheirservicescost?
◻ Ifyoudon’thaveinsurance,dotheyhavea“cashprice”oradiscount?
◻ Dotheyonlyofferservicesaspartofapackageordotheychargebythesession?
◻ Aretheyfamiliarwithyourcondition(s)?
◻ Dotheyhaveexperienceorexpertisetroubleshootingtoughcasesorworkingwiththosewhosufferfromchronicconditions?
◻ Howmuchtimedotheyspendwithapatientduringanappointment?
◻ Whatistheirintakeprocess?
◻ Cantheybecontactedfortroubleshootingorfollow-up?
◻ Howbusyistheirschedule—canyougetintoseethemonshortnotice?
◻ Whatistheireducation/trainingbackground?
◻ Howdotheycollaboratewithotherpractitioners?
◻ Dotheyrequireyoutopurchasesupplementsfromtheiroffice?
EVALUATINGYOURCURRENTPROVIDERSCHECKLISTHereisalistofquestionsyoucanusetoevaluatetheteamyouhavealreadyputinplaceorthenewprovidersyouareconsidering.Keepinmindthatnotallprovidersaregoingtoscorehighinallareas,butaskingyourselfthesequestionswillhelpyoudeterminetheirweakspotsandifyouwouldbebetterservedworkingwithsomeoneelse.
◻ Howcaringistheirbedsidemanner?
◻ Howthoroughistheirannualphysical?
◻ Dotheypracticeoraretheyfamiliarwithnaturaloralternativeapproaches?
◻ Dotheytakethetimetoanswerallofyourquestions?
◻ Aretheyavailablefortroubleshootingorfollow-up?
◻ Aretheyfamiliarwitharealfooddietandaretheyhappytosupportit?
◻ Aretheyfamiliarwithyourautoimmunedisease?
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◻ Aretheywillingtodiscussandorder,whennecessary,testingthatyouwantdone?
◻ Aretheywillingtodiscussandreferyou,whennecessary,tospecialistsyouwanttosee?
◻ Aretheyopen-mindedaboutusingnaturalmethodsbeforeprescribingpharmaceuticals?
◻ Aretheycautiouswhenrecommendingmedicationsandsupplementsordotheytendtobeheavy-handed?
◻ Dotheyseemconcernedwithyourlong-termwell-beingandprogress?
◻ Aretheycollaborative—aretheyincludingyouandotherteammembersindecisionmaking?
●DOIWANTMYKEYPLAYERCLOSETOMYHOMEORWORK?Maybechoosingaproviderwhoislocatedclosetoyourofficemakesalotmoresensethanoneclosetoyourhome.Perhapstravelingarelativelylongdistanceforaveryworthwhileproviderissomethingyouarewillingtodo.Considerlocationinyourdecision.
●HOWACCESSIBLEISMYKEYPLAYER?Youshouldbeabletogetintoseeyourproviderwithinreasonabletimeframes.Ifyoucan’tactuallyseetheprovider,youwon’tbeabletogetthehelpyouneed.Ifsickvisits,forinstance,cannotbescheduledwithin24hours,thatmightbeasignthatthefitisnotgood.Ontheotherhand,needingtoscheduleawellvisitseveralweekstoamonthoutisusuallyacceptable.
●DOESMYKEYPLAYERANDHERSTAFFPRACTICEGOODRECORDKEEPING?Yourproviderwillnotbeabletooffermuchhelpifsheisnotproperlynoting,tracking,andstoringyourhealthdata.Alongwiththis,considerwhetherornotsheuseselectronicrecords,whichcanmakecommunicationwithyourotherteammembersquiteabiteasierandallowyoutoaccessyourowninformationmoresmoothly.
●ISTHECUSTOMERSERVICEOFMYKEYPLAYER’SSTAFFUPTOPAR?Ifyoufindyourselfgettingnervousaboutthelikelynegativeencounteryouwillhaveeachtimeyouhavetocontacttheoffice,thatisaredflag.Youwillhaveto“passthegate”everytimeyouinteractwithyourdoctor,andyoudon’twanttobeconsistentlytreatedpoorlyorwithlackofconcern.
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Onceyou’vechosenyourkeyplayer,it’stimetoscheduleafirstvisitandusethatinitialencountertoassessifsheisabletofulfillthisroleonyourteam.Inthesidebar“EvaluatingPotentialProvidersChecklist,”you’llseealistofquestionstoaskwhenyouschedulethatinitialvisit.Ifsheturnsouttoberightforyou,followingthatmeeting,youcanmoveontofillingthesupportingrolesonyourhealth-careteam.Otherwise,youshouldcontinueyoursearchforyourkeyplayerbeforegettinganyfurtheralonginbuildingyourteam.
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HowDoYouFilltheSupportPlayerRoles?Makingcarefulchoicesforthesupportplayersonyourhealth-careteamisn’tquiteascriticaltoaqualityhealth-careexperienceaschoosingyourkeyplayer,buttheyarestillimportant.Greatsupportcanmakeyourjourneyatruesuccess,whilepoormatchescanmakewellnessgoalsnearlyimpossibletoachieve.Thekindsofpeoplefillingyoursupportrolesaremorevariedthanthoseinthekeyplayerpositionandyourneedforthemcanchangealotdependingonwhereyouarewithyourdisease.Forinstance,theseplayerscouldbeavitalfamilymemberorfriendactingasyouradvocateand/orcaretaker;variousmedicalspecialistsrelevanttoyourdiagnosis;complementarycarepractitionerslikeachiropractor,acupuncturist,ortherapist,whomyouonlyneedforarelativelyshortperiodoftime;ornonmedicalproviderslikeahealthcoachoryogateacherwhowillhelpyouachieveveryspecificgoals.Thesupportrolesarethelastpiecestoroundoutyourteamandmakeyour
healingaholistic(whole-body)process.Yourkeyplayercannotbeexpectedtoknoweverythingandbeeverythingatalltimesforyou.Tryasshemight,itisrareforonlyoneprovidertobecapableofmeetingallofyourneeds,yethealingasawholepersonisavaluablegoal.Forthisreason,strivingtofillsupportrolesonyourteamisworthalltheeffort.Averybasicandtypicalsupportteammightincludeadiseasespecialist(ifyourkeyplayerisnotaspecialisttobeginwith),acounselor,andafamilymemberorfriend.Again,attheveryleast,yoursupportprovidersshouldberespectful,willing
collaborators,andgreatlisteners.Youshouldalsoexpectaminimumofclinicalcare(whereappropriate—thisobviouslydoesnotapplyinthecaseoffamilyorfriends),timeliness,andfollow-through.Withthosebasicsoutlined,herearesomeotherthingstoconsiderwhile
choosingyoursupportplayers.
●WHATHELPWOULDMOSTBENEFITYOUINADDITIONTOYOURKEYPLAYER?Determinealltheadditionalsupports,perhapsalongwithyourkeyplayer’srecommendations,thatwouldbestmeetyourneeds.Onceyourideallistisinplace,beginconsideringyourtimeavailabilityandfinancialresourcesinordertotrimtheteamtowhatismostpracticalforyou.
●DOYOUNEEDAMEDICALSPECIALISTORSPECIALISTSFORYOURAUTOIMMUNEDIAGNOSIS(ES)?Ifso,arethereproviders“in-network”withyourinsuranceplan?Yourkeyplayermayrecommendoneoryoumaywantaspecialisttohelpyoudigdeeper.Forinstance,agastroenterologistifyouhaveceliacdiseaseora
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dermatologistifyouhavepsoriasiscanbeinvaluable.
●DOYOUNEEDANYLICENSEDCOMPLEMENTARYCAREPROVIDERS?Ifso,willyourinsuranceplancoveralloraportionoftheirservices?Someplanscoveracupuncture,chiropracticcare,massage,physicaltherapy,orcounseling.Besuretocheckandtakeadvantageofcoverageifitisoffered.
●WILLYOUNEEDTOSEEYOURSUPPORTPLAYEROFTEN?Ifso,aconvenientlocationmaybeimportant.Supportplayersfrequentlyofferroutinecarethatneedstohappenonaregular,ongoingbasis,suchasweeklymassageortalktherapysessions.
●DOYOUHAVEONECLOSEFAMILYMEMBERORFRIENDWHOMYOUCANLEANON?Whatyouneedfromthispersoncanbeconsiderablewhenyouarestillverydebilitatedbutmuchlesswhenyouareenjoyinggreaterhealth.Besensitivetothefactthatyourneedsmaybetoolargeaburdenorthispersonmaynotbeabletosupportyouinallthewaysyourequire.Ifthatisthecase,expressyourgratitudeforwhatsheisabletogiveandthenaddasecond,third,orfourthfamilymemberorfriendtoyourteam.Forexample,maybeyourpartnerisabletodoextrachoresandgotoappointmentswithyou,butnotabletolistenwhenyouneedtoventaboutyourillness.Findingafriendtoventto,particularlysomeonewhohasasimilardiagnosis,fillsthatneedandalsorelievessomeofthepressurefromyourpartner.Themorerobustyournetwork,thebetter!
Inadditiontotheseconsiderations,youmayalsowanttoaskyourselfsomeofthesamequestionsyoudidwhilechoosingyourkeyplayer.Onceyou’vechosenyoursupportplayers,schedulefirstvisitsandtreatthosesessionsasinterviews.Inthecaseofthatvitalfamilymemberorfriend,scheduleatimetotalkwithherthatisbestforbothofyouandwithoutdistractions.Beopenandfrankaboutyourneedsandexpresshowmuchitwouldmeantoyoutohaveherloveandsupportasyouseekhealing.Graciouslyaskingforhelp,ratherthantakingitforgranted,islikelytowinyouadevotedpartnerforthepathahead.
ConflictingAdviceIfyouaredecidingtousebothconventionalandcomplementarycarehealth-careproviders,itisinevitablethatyouwillfacetheissueofconflictingadvice,opinions,ortreatmentoptions.Thiscanhappenevenifyou’rejustusingonemodeortheother.Thisisafrustratingexperiencethatcanleadyoutolosetrustinyourhealth-careteam.Herearesometipsformanagingconflictingadvice.
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●DOEVERYTHINGYOUCANTOPRESERVECOLLABORATIONONYOURTEAM.Bepatient,open,andhonestwithyourpractitioners.Letthemknowwhoelseisonyourteamandbeclearaboutwhenconflictsarisesotheycanhelpbeapartofthesolution.
●ALWAYSVALUETHEADVICEOFYOURKEYPLAYEROVERALLOTHERPRACTITIONERS.Thisisoneofthemostimportantreasonswhyhavingacollaborative,experienced,andsupportivedoctorasyourkeyplayerisabsolutelynecessary.Ifyourkeyplayerisnotuptopar,youmaybefacedwithlackoftrustandconfusionabouthisrecommendationsandhowtheyrelatetoothersonyourhealth-careteam.
●BESUSPECTOFMEDICALADVICEFROMNONMEDICALPRACTITIONERS.Whileitistruethatalotofnaturaltherapiescanhelpmedicalconditions,itisnottheplaceofnonlicensedornonmedicalpractitionerstomakeclaimsorprescribethetreatmentofdisease.Ifanonmedicalpractitioneristryingtogiveyouadvicethataffectsyourmedicationortreatment,makesuretorunitbyyourdoctororlicensedmedicalpractitioner,andheedhisopinionabovethatofanycomplementarycarepractitioners.
●GETASECONDOPINION.Especiallyinthefaceofseriousmedicationsand/orsurgery,don’tforgetthatyoucanalwaysseeanotherpractitionerforhertakeonit.
●ALWAYSRESPECTYOURINSTINCTS.Intheend,itisyourchoice,notyourdoctor’soranyoneelse’sonyourhealth-careteam,whatyoudoregardingyourownbody.Ifapieceofadvicecontinuesnottositwellwithyourowninnerguidancesystem,takeitasasignthatyouneedtodomoreresearchandpossiblyconsultanotherpersonbeforemovingforwardwithit.
ShouldYouEverFireaProvider?Itcanbestressfulchanginghealth-careproviders.Peopleoftenfindtheprocessofleavingaprovider,eveniftheyknowitisnotagoodmatch,sodauntingthattheystayinbadworkingrelationships.Whileweunderstandhowharditcanbetofindsomeonenew,weencourageyoutomoveoniftherearesignsthatyourcurrentproviderisnotworkingout.Thisisparticularlytruewithyourkeyplayer.Themembersofyourhealth-careteamaretheretohelpyou,somakingsuretheselinksareasstrongaspossiblematters.Thefollowingaresomeredflagsthatit’stimetosaygoodbye.
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●NEEDANDSTYLEMISMATCH—Somepatientspreferveryblunt,directproviders;otherspreferlotsofempathy.Somepatientslikeaformalprovider,whileotherslikearelaxedapproach.Ifwhatyoupreferisn’tthestyleofyourprovider,youmaynotmeshinthelongterm.
●LACKOFCONTINUITY—Ifthereisnofollow-throughonyourprovider’spartbetweenvisits,oreverytimeyoureturnforanappointment,yourproviderseemstobeencounteringyourhistoryfortheveryfirsttime,thisisabadsign.Aconnectionshouldformandconsistentcareshouldbehappeningbetweenvisits.
●NEED-TO-KNOWBASIS—Ifyourproviderkeepsyouinthedarkaboutthereasonbehindtests,treatments,orevencertainresults,itistimetogo.Itisyourrighttoknowwhyhewantstotakespecificsteps,andalackofopennessorinabilitytospeakwithyouaboutitinastraightforwardmanner(withoutcomplicatedmedicaljargon)isabadsign.Inthesamevein,ifyoudon’tfeelcomfortablegivingyourproviderallofthedetailheneedsaboutyourhealth,andyouareessentiallykeepinghiminthedark,thisisalsoabadsign.
●DISMISSIVEATTITUDE—Aprovidershouldwelcomeyourquestionsandconcerns,willinglyaddressingthem.Sheshouldalsolistencarefullytowhatyouhavelearned,aswellasyournotedsymptomsandinstinctsonwhatishappeninginyourbody.Itisasignificantproblemifyourepeatedlyseeyourprovideraboutaconcerningissueandsherepeatedlydisregardsitormakesassumptionswithoutpayingattentiontowhatyou’vesaid.
●LACKOFRESPECT—Youaretheauthorityonyourbody,handsdown.Iftheproviderisplainlyrude,condescending,ordisrespectful,youshoulddefinitelyfirehim.
●UNWILLINGCOLLABORATOR—Yourprovidershouldbereadytocoordinatewiththeothermembersofyourteam,takeintoaccountanynewinformationtheyhaveprovided,andtalkwithyouabouttheinstructionsandrecommendationstheyaregivingyou.Ifheviewshimselfasa“one-manshow,”thatcanbeasignthattheworkingrelationshipisnotgoingtobeproductive.
PartofmyjourneytolivingwellwithHashimoto’sthyroiditiswasworkingwithmydoctortofindatypeanddoseofthyroidmedicationthathelpedmefeelmybest.BeforeItriedmedication,Ihadexperiencedincrediblehealingthroughchangingmydietandlifestyle,buttherewerestillsomenaggingsymptomsthatweremanagedsuccessfullywiththeadditionofmedication.Atfirst,Ifeltlikemyeffortstohealnaturallywerenotgoodenough,andthatneedingtotake
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first,Ifeltlikemyeffortstohealnaturallywerenotgoodenough,andthatneedingtotakethyroidhormonewasafailure.Today,I’vereformedmyoutlookandrealizethateverythingIdo,fromdiettosleeptostressmanagementtomedication,isanefforttolivemyhealthiestlife.IamgratefulforallofthetoolsIhaveinmytoolbox,includingthatlittlepillItakeeverymorning!
●UNAVAILABILITY—Beingabletogetintouchwithyourproviderbetweenappointmentsforanyfollow-upquestionsortoreportanyconcernswithmedicationsortreatmentsisimportant.Ifsheisunreachable,that’sasignthatyourpartnershipisunlikelytoworkout.
●ALWAYSBEINGKEPTWAITING—Sometimes,havingaproviderwhoisconsistentlyabitlateforyourappointmentisactuallyagoodsign.Hemaybeverythoroughanddedicated,takingampletimewitheachpatient,includingyou.However,ifyouareconstantlysittinginacoldexamroomastheminutes(orworseyet,hours!)tickaway,thisshowshowmuchtheproviderundervaluesyourtime.Thisalsoappliestogettinginforappointments.Ifyouhavetowaitformonthsatatimetogetin,thepracticemaybetoobusytorealisticallymeetyourindividualneeds.
Ifyoudecidetofireyourprovider,itdoesnotneedtobeadramaticconfrontation.Simplywritealetterstatingyourreasonsforleavingandrequestingyourmedicalrecords.Makingsureyouhavethebestpossibleplayersonyourhealth-careteamisabsolutelyworththeeffort.
THEBIGDECISIONSMedicationandSurgery
Youmayhavestartedyourresearchaboutalternativetherapiesafteryourmedicaldoctoradvisedmedicationand/orsurgery.Therearemanyreasonswhyyouwouldn’twanttotaketheseapproaches,consideringthepotentialsideeffects,invasiveness,andpermanencethatcomewithsometreatments.Youcouldalsoalreadybeonalaundrylistofmedications,experiencingvarioussideeffects,andwishingtodoawaywiththem.Beforetakingaction,however,makesuretoreadthissectioncarefullyasitisatrickyandpersonalsubject.AswementionedinChapter1,theconventionaltreatmentformanaging
someautoimmunediseasescaninvolvepharmaceuticalmedicationsandsurgery.Asanalternativeorcomplementtothisapproach,integrativeandfunctionalmedicinepractitionershaveadditionaltoolsintheirtoolbox,sometimesbeingabletominimizeoravoidthesedrasticmeasures.Inaddition,thechangesyoucanmakeforyourselftoyourdietandlifestylemayhaveanimpactonyour
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needformedicationorsurgery.Afteremployingtheseapproaches,youmayfindthatyoucanavoidconventionaltreatmentlikesurgeryorareabletoweanoffyourmedications,incollaborationwithyourdoctor.
DoesNeedingMedicationorSurgeryMeanYou’veFailed?
Sometimesitiscleartoyouandyourmedicalteamthatmedicationand/orsurgeryistheonlychoice.Whenfacedwiththissituation,especiallyaftertryingtoimplementsomecomplementarytherapies,youmayassumethatyou’vefailedentirely—thiscouldnotbefurtherfromthetruth!Instead,yourgoalshouldbelivingtoyourhigheststandardofwellnesswithautoimmunedisease.Althoughweadvocateforacomplementaryapproachtomedicalcareaswellasdietaryandlifestylechanges,weneversuggestavoidingnecessarymedicationand/orsurgery.Herearesomecommoninstanceswheremedicationand/orsurgerymaybe
necessary.
●YOULACKANIMPORTANTHORMONEFOROPTIMALFUNCTION.Thisiscommoninautoimmunediseasesliketype1diabetesorHashimoto’sthyroiditis,wheretissuedestructionpreventsthebodyfrommakinghormonesthatarecrucialforoptimalhealth(inthiscase,insulinorthyroidhormone).
●YOURSYMPTOMSAREDEBILITATING.Someautoimmunediseasescausesymptomsthatrenderapersonunabletofunctionindailylife,whetherthatisinflammation,pain,orsomethingelse.Therearemedicationsthatcanmakethismoremanageable,suchasthosethatrelievepainforrheumatoidarthritis.
●YOUHAVESIGNIFICANTTISSUEDAMAGE.Inthecaseofinflammatoryboweldisease(Crohn’sdiseaseandulcerativecolitis),sometimestissuedamageissowidespreadthatsurgeryisnecessaryforrepairandoptimalfunction.Inthecaseofendometriosis,growthsmayneedtoberemovedinordertopreserveorganfunction.
Manyofuswhosufferfromautoimmunediseasehaveemployedpharmaceuticalorsurgicaltreatmentsatkeyorongoingpointsinourhealingjourneys,inconjunctionwithnaturaltreatments,andcreditthemforourrecoveryandongoinghealth.MickeytakesreplacementthyroidhormonetocontrolherHashimoto’sthyroiditis,andAngiehasundergonelaparoscopicsurgerytomanageherendometriosis.Thereisnoreasontofeellikeafailureifyouaredoingeverythinginyourpowertoeducateyourselfandeffectivelymanageyourcondition.
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DISCLAIMERYoushouldneverstoptakingormakechangestoyourmedicationortreatmentplanwithoutthecarefuladviceandsupervisionofyourmedicalteam.Keeptheminformedofallofthestrategiesyouareemployingonyourjourneytohealth,includingthosethatinvolvedietandlifestyle.
CanYouWeanOffYourMedications?
Itisabsolutelypossibleforyoutoweanoffsome,ifnotall,medicationsusinganaturalapproach,butitisimportanttonotethatthismaynotbeanoutcomeforeveryone—itdependsonyourcurrentconditionanddiseaseprogression.Thisissomethingthatneedstobehandledunderthecareandsupervisionofyourmedicalteamandneveronyourown.Ifweaningoffmedicationsisyourgoal,thefirststepistohaveaclear
conversationwithyourmedicalpractitioner,lettingherknowaboutanycomplementaryapproachesyoumaybeemployingthatsheisnotawareof(includingdietaryandlifestylechanges)andaskingforherhelpwiththepossibilityofmorefrequentmonitoringandweaning,ifshedecidesitismedicallypossible.Especiallywiththeimplementationofdietaryandlifestylemodifications,itismorelikelythatyouwillexperiencechangesinareaslikebloodpressure,cholesterol,bloodsugar,reflux,andconstipationbeforeexperiencingchangesinyourmoreseriousautoimmunesymptoms.Thus,weaningoffmedicationscanbealong-termprocessthatgoesinphasesasyourestoreyourhealth.
HowDoYouStretchYourHealth-CareDollars?Theunbelievablepriceofhealthcare,particularlyintheUnitedStates,sometimesmakesitdifficulttojustifytheideathatyourhealthismorevaluablethananythingelse.Althoughmostofuswithautoimmunediseasesknow,instinctivelyandfromexperience,thatwithoutgoodhealth,nothingelsematters,itcanstillbeunpleasantreceivingsizablemedicalbills.Wedidnotthinkthischapterwouldbecompletewithoutsomepracticalsuggestionsondecidingwhenandwheretospendandwhentopullback.
●ADJUSTYOURLIFESTYLEFORTHEGREATESTAMOUNTOFSELF-CARE.Thisshouldgowithoutsayingandtherestofthisbookwillexplainexactlyhow,butyouneedtochangeyourlifetogiveyourselfthebestpossiblechancesforoptimalhealth.Dedicatethebulkofyourhealth-carebudgettomaximizeself-care—thingslikeeatingwellandtakingadvantageofthatgymmembership!We
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willbetalkingmoreaboutthisinChapter5.
●UNDERSTANDYOURINSURANCEPLANBENEFITSANDPAYCLOSEATTENTION.Educateyourselfonthefinerpointsofwhatiscovered,whatisnotcovered,thecoverageapprovalprocess,and,asdiscussedearlier,thedoctorsandhospitalsthatare“in-network.”Thenbepreparedtofollowupclosely.Ifyoufeelyourinsurancecompanyhasdeniedpaymentincorrectlyorhasnotpaidwhattheyareobligatedtopay,dedicatetimeandefforttogettingyourfullbenefit.Youmayalsoneedtoworkthissameapproachwithprovidersandhospitals.Thiscanbeextremelystressfulandtime-consumingwork,sofindingapartnerwhocanhelpyoustayontopofreviewingbillsandseekingmaximumbenefitsisagreatidea.Youwillusuallybeabletosavesubstantialamountsofmoneyifyouarediligentwiththisprocess.
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●GETTHEMOSTTHOROUGHANNUALEXAMPOSSIBLEANDMAKETHEMOSTOFTHEINFORMATIONGAINED.Preventivecareiskey.Useyourannualexamasyour
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primaryinformation-gatheringappointmentoftheyear.Youwillparticularlywanttopaycloseattentiontoyourlabresults.Taketimetolearnaboutthemanddiscusstheresultswithyourprovider.Ifyouseeresultsthatarequestionable,evenifyourproviderseemstofeeltheyareacceptable,scheduleafollow-uptotalkaboutthemfurther.Thisisyourchancetoadvocateforyourselfandpotentiallyidentifyandcorrecthealthproblemsbeforetheygetoutofcontrol.Inaddition,ifthereareteststhatcanberoutinelydoneforyoutostayontopofyourautoimmunedisease,learnallyoucanaboutthosetestsandhavethemconductedatregularintervals.
●ASKABOUTPAYMENTPLANSORCASHPRICINGWITHPROVIDERSNOTCOVEREDBYINSURANCE.Foranymembersofyourhealth-careteamwhoarenotcoveredbyyourinsuranceplan,besuretoaskaboutpaymentplanoptionsoriftheyofferdiscountedpricingforclientswhopaycash.Manyoftheseprovidersarewillingtoworkwithclientsonpaymentforextensivecarethatmaybedifficulttopayout-of-pocket.
Therearealsotimeswhenitisimportanttoevaluatewhetherornotspendingmakessense.Occasionally,itmightbeagoodideatostopspendingandpumpthehealth-carebrakes.Herearesomesuggestionsonbeingmoreselective.
●ANEXPENSIVEREPEATTESTISBEINGSUGGESTEDFORANISSUEYOUARENOWVERYFAMILIARWITH.Ifyoucanrecognizesymptomsofaparticularissueyourself,letyourproviderknowandaskifyoucanavoidtestingandproceedbasedonsymptomevaluation.Anexampleofthismightbeurinarytractinfections,whichmanywomenrecognizewithouttesting.
●ANEXPENSIVETESTNOTCOVEREDBYYOURINSURANCEISBEINGSUGGESTEDANDTHEINFORMATIONITWILLPROVIDEISNOTCRUCIALTOYOURHEALTHCAREATTHISTIME.Forinstance,comprehensivestoolanalysiscanprovideextremelyusefulinformation,butmaynotbenecessarytorepeatfrequently.Askyourproviderifholdingoffinordertosavemoneyisappropriate.
●AVERYINVASIVETESTISBEINGSUGGESTEDANDTHEINFORMATIONITWILLPROVIDEISNOTCRUCIALTOYOURHEALTHCAREATTHISTIME.Perhapsyourproviderisproposingyourthirdendoscopyinthelast2yearsandyoujustdon’tfeelcapableofgoingthroughtheprocedureagainorareworriedabouttheexpense.Expressyourconcernsandworkwithhimtodecideifitistrulyworthwhileorifitcanwait.
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●YOUAREHAVINGASCARYHEALTHPROBLEM,BUTYOUKNOWFROMEXPERIENCETHATTHEERISNOTNECESSARY.Withsomeautoimmunediseases,upsettingsymptomscansometimescomeup,butovertime,youmaybeabletodistinguishbetweenamajormedicalemergencyandascary,butnotlife-threatening,scenario.Ifyouareinthissituationandjustneedtocalmanyfears,considergoingtoanurgentcareclinicandgettingadviceonhowtoproceed.Itismuchlessexpensive,nottomentionlessstressful,thantheER.(Naturally,wearenotadvocatingskippingtheERifyouneedit,onlystatingthatifyouunderstandyourhealthchallengeswell,youcanbemorejudiciousinhowtotreatthem.)
●ANEXPENSIVESUPPLEMENTISBEINGSUGGESTED,BUTYOUCANPOTENTIALLYGETITFROMAFOODSOURCEORWAITTOADDITTOYOURROUTINE.Doyourresearchonanysupplementsyourproviderssuggestandseekoutexpertopinionsbeforebuying.Ifyouthinkyoumightbeabletogetthenutrientsinthesupplementfromyourdietorthatitisnotessentialatthistime,askyourprovideraboutholdingoffonitandre-evaluatingitsadditiontoyourroutinelater.
●ANEXPENSIVEFORMOFCOMPLEMENTARYCAREHASBEENSUGGESTED,BUTYOUDON’TNOTICEAMAJORBENEFITWITHIN30TO60DAYS.Anexampleofthismightbeacupunctureormassage,asforsomeitmaybeextremelybeneficial,whileforothersitdoesn’tseemtohavethedesiredimpact.Don’tfeelyouhavetocarryonwiththiskindofcareifitisnotbenefitingyou.Instead,askyourproviderifanotherformofcarewouldbeabetterfitorwhatthereasonsforlackofresultscouldbesothatyoucanassesshowbesttospendyourmoney.
Ingeneral,peopledonotregretmoneyspentonmaintaininggoodhealth.Thecostburdencanbeveryhighforthoseofusdealingwiththechronicnatureofautoimmunedisease,butyouneverhearanyonesay,“Iseriouslyregretinvestingthatmoneyinmyhealth.”Nothingelsemattersifyoudon’thaveyourhealth.Thatiseasytotakeforgrantedwhenyouarewell,butdramaticallyobviouswhenyouareunwell.Youcan’tenjoyallthethingsyoucoulddowiththemoneyspentonhealthcare,ifyoucan’tleaveyourbedanyway,right?Theenormousexpensealsoforcesustotakeactionandresponsibility,tobefullparticipantsinourowncare.Andthatcanbeanempoweringbreakthrough!
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CALLTOACTIONFormingacollaborativehealth-careteamtohelpmanageyourcareisasubstantial
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undertaking,butitisatthecoreoftheautoimmunewellnessjourney.Seekingoutthehelpofothers,specificallythosewithnecessaryexpertise,candramaticallychangethecourseofyourdisease.Itisourintentiontopresentacompletepictureofwhatcollaborationmeansandhowtoputitintopracticewithyourteam.Understandingthevariousapproachestohealthcare,thekindsofpractitionersavailabletoassistyou,howtochoosetheplayerswhowillcomealongsideyou,andthebigtreatmentandspendingdecisionstheywillpresentyouwith,allowsyoutotrulybeacollaboratorinyourowncare.Noneofusisanislandinthislife.Itisworkingtogether,learningtocollaborate,thatisthebestwaytoachieveanygoal.
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CHAPTER3
Nourish
“Itisnotanexaggerationtosaythatguthealthiseverything.Thehealthofyourguthasaprofoundeffectonyouroverallhealth.”—SARAHBALLANTYNE,PHD,THEPALEOAPPROACH
Usingdietarymodificationstomanageautoimmunediseaseisfarfromaconventionalapproach.However,asresearchcontinuestoclarifythelinkbetweenwhattranspiresinourgutsandhowthatrelatestoourimmunesystems,itisbecomingmorewidelyacceptedinthemedicalcommunity.Wheninquiringwithyourdoctorabouttheroledietplaysinbettermanagingyourcondition,youmayhavebeentoldthatithasnoinfluence.Thiscouldnotbefurtherfromthetruth!Weareheretotellyouthatwhatyoueatdoesmatter,anditcanhaveaprofoundimpactonyourhealingjourney.Thefoodsyouchoosetoeateverydayprovideyourbodywiththerawmaterialsitneedstoperformoptimally.Whetheryourdietisasourceofnourishmentorstraindependsontheparticularfoodsyouchoosetoputonyourplate.
Afterinformingyourselfaboutyourconditionandgettingyourhealth-careteamsolidlyinplace,itistimeforyoutoassessyourdiet.Thecornerstoneoflivingwellwithautoimmunediseaseiseatingadietthatbestsupportsyourlongtermhealthandwellbeing.Thiswayofeatingisgoingtobeuniquetoyou(noone-size-fits-allapproachhere!).Avoidingfoodsthatyoumaybeallergicorsensitiveto,addingmorenutritionwhereyouneedit,andpreventingorcontrollingimbalancesingutfloracanprofoundlyaccelerateandstrengthenthehealingprocess.Inthesamevein,animproperdietcanhaveahandincausinginflammationandanexacerbationofsymptoms.Figuringoutwhattoeatcanbeoneofthemosttransformativemomentsinyourhealingjourney,andnotonetotakelightly!Let’sgooverthefourkeyreasonswhydietisapowerfulcomponentof
healing.
●INTESTINALPERMEABILITY/LEAKYGUT—Researchhasshownthatthecommonthreadlinkingallautoimmunediseasesisindeedinthegut,andisknownbythe
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termsleakygutorintestinalpermeability.Simplyput,thishappenswhentheliningofyoursmallintestine(theorganresponsibleforselectivelychoosingtoletnutrientsinandkeeppathogensout)becomesmorepermeable(leaky),therebylettingsomeofthecontentspassintoyourbloodstreamorlymphaticsystem.Yourimmunesystemisthenlefttodealwiththeseundigestedproteins,viruses,bacteria,andtoxinsthatshouldn’tbethereinthefirstplace,causingmoreinflammationandpotentiallysettingoffanimmuneresponse.Whatcausesleakygutinthefirstplace?Foodallergiesandsensitivities(especiallytogluten,aproteinfoundinsomegrains),dysbiosis(theimbalanceofgutflora),medications,andevenstressandoverexercisecancausetheliningofthesmallintestinetobecomemorepermeable.Byremovingorreducingthesetriggers,youlowertheburdenonyourimmunesystem,leadingtolessinflammationandfewersymptoms.
●NUTRIENTDEFICIENCIES—Ourmoderndietisnutrientpoor,lackingmanyessentialvitamins,minerals,andothernutrientsneededforwellbeing.Rapidlydecliningnutrientlevelsinoursoils(makingfewernutrientsavailableinthefruitsandvegetablesthatweeat)aswellaswidespreaddigestivedysfunctioncompoundthisproblem.Nutrientdeficienciesarethoughttocontributetothedevelopmentofautoimmunediseases,withdeficienciesinsomenutrients(likevitaminD)scientificallylinkedtotheirdevelopment.Deficienciescanalsoexacerbatethesymptomsofautoimmunediseasesandworsentheinflammatoryprocess.Thosewhosufferfromautoimmunediseasehaveagreaterneedfornutrients,especiallythosethatareinvolvedintissuerepairandmodulatingtheimmunesystem.Inordertohavethebestchanceatmanagingyourcondition,youneedtomakesuredigestionisfunctioningoptimallyandthatyouaregettingallnutrientsneededtohealyourbodyanddecreaseinflammation.
●FOODALLERGIES,INTOLERANCES,ANDSENSITIVITIES—Eatingfoodsyouareallergic,intolerant,orsensitivetocanhinderthehealingprocess.Whiletherearedifferencesinthemechanismandseverityofhowallergies,intolerances,andsensitivitieswork,gettingtotherootofwhichdietarytriggersareaffectingyoucanhelpyougetontheroadtorecovery.
●DYSBIOSIS—Ourdigestivetractislinedwithlivingmicroorganismslikebacteriaandyeasts,withmanyplayinganessentialandsupportiverole(suchasdigestingfood,producingBvitaminsandvitaminK,modulatingtheimmunesystem,andabsorbingnutrients).Dysbiosisisatermusedtoindicateanimbalanceinthesepopulationsofmicroorganismsinthegut,whetheritisfrompathogens(suchasaparasiteorbacteriathatcausesdisease)orovergrowthsof
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otherwisehelpfulinhabitantsofthegut(suchassmallintestinebacterialovergrowth,wherebeneficialbacteriausuallyfoundinthelargeintestinemigrateupintothesmallintestine).Restoringthisbalanceofgutfloracangoalongwayinhelpingpromoteoverallhealth.
Inanefforttomakethisinformationmoremanageable,wewon’tbedelvingmoredeeplyintotheabovetopics.Forfurtherresearch,werecommendthefantasticresourceThePaleoApproachbySarahBallantyne,PhD.Shepresentsathoroughscientificanalysisofeachofthesedietaryfactorsthatcontributetoautoimmunedisease.
WHYISTHERENOONE-SIZE-FITS-ALLAPPROACHTODIET?Althoughmakingdietarychangescanhaveamajorimpactonyourhealthandrecovery,thereisnostandardformulatoeatingforthosewithautoimmunedisease.Thiscanbefrustrating!Itisimportanttoknowthatwhatworksforsomeoneelse’scurrentstateofhealthmaynotworkforyourseeminglysimilarissues.Therearecrucialfoundationsthatwecanallapplytoourdietsforbestsuccess,butnoteveryoneneedstobeonanexcessivelyrestricteddietforlife.Instead,weencourageyoutodosomeexperimentingtofindtheleast-restricteddietthatismostlikelytoproducelongtermhealth.Inthefollowingsection,wewillpresentyouwitharangeofhealingdiets,
fromwhatwewouldconsidertheleastextremeofthedietaryapproaches(andforhealingpurposes,thebareminimumintervention)movingalongtothemostextreme.Youcanusethislisttomodifyyourdietfromthetopdown,graduallyworkingonfindingtheleast-restrictedapproachthatproducesresults.Alternatively,youcanjumprightintoaneliminationdietliketheAutoimmuneProtocol.
DIETARYCHOICESGluten-FreeDiet
Dr.Ballantynesaysitbest—“Althoughtheexactrolethatglutenplaysinmostautoimmunediseasesiselusive,thelinkbetweenglutensensitivityissocompellingthatmanyexpertsinthefieldbelievethatglutensensitivitymaycontributetoallautoimmunediseases.”Becauseofthis,werecommendastrictgluten-freedietastheminimumdietaryinterventionforanyonesufferingfromanautoimmuneorautoimmune-relatedcondition.Althoughthissoundsharsh,theresearchisclear.Glutenisnotsomethingyouwanttobeconsumingifyouarecommittedtolongtermhealing!
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arecommittedtolongtermhealing!Agluten-freedietisonethatavoidsallfoodsthatcontaingluten,aprotein
foundingrainssuchaswheat,barley,rye,andtriticale.Accordingtoconventionalmedicine,agluten-freedietisonlynecessaryforthosewithceliacdisease;however,thereisagrowingbodyofevidenceshowingthatitispossiblefornonceliacstoexperienceasensitivitytogluten-containingfoods(callednonceliacglutensensitivity).Whileceliacdiseaseischaracterizedbyareactiontotwopartsoftheglutencompound(transglutaminaseandalpha-gliadin),manyothercomponentsofwheatandglutenhavebeenidentifiedaspotentialtriggersforthosewithnonceliacglutensensitivity.Rememberleakygut,thecommonthreadlinkingallautoimmunediseases?
Well,itturnsoutthatglutenisexceptionallyirritatingtotheliningofthesmallintestine,andithasbeenshowntoexacerbateleakygutandactivatetheimmunesystem.Thereisanecdotalevidencethatsomeautoimmuneconditionshavebeenputintoremissionsimplybyavoidinggluten(andwearenotjusttalkingaboutceliacdisease!*).Ifyouarefeelingoverwhelmedatwheretostartwithdietaryintervention,goingonagluten-freedietisagreatstart.
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Dairy-FreeDietAdairy-freedietisonethatavoidsallformsofmilkproducts,includingbutnotlimitedtobutter,cheese,milk,yogurt,andallpreparedorprocessedfoods
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limitedtobutter,cheese,milk,yogurt,andallpreparedorprocessedfoodscontainingormadefromtheseingredients.Althoughdairyistoleratedbysomepeople,thevastmajority,especiallythosewithleakygutandautoimmunedisease,havetroublewithitforonereasonoranother.Dependingonyourethnicity,youhavea25to97percentchanceofnotbeingabletodigestlactose,asugarfoundindairyproducts.Dairyproteins,ingeneral,arehardtodigestandacommonfoodallergy.Eveninhealthyindividuals,dairyproductscancausemucousproductionthatworsenssymptomsandirritatesthegut.Thosewithasensitivitytoglutentendtobemoresensitivetodairy,asdairyproteinshavebeenshowntocross-reactwith(mimic)thoseofgluten.Ifyouareintoleranttogluten,yourbodymaytreatdairyproteinssimilarly.Notalldairyiscreatedequal—Somepeopletoleratesomeformsandtypesof
dairybetterthanothers(forinstance,somemaytolerateghee,butter,andhardcheesebutnotmilk,whileothersdowellwithgoatbutnotcowdairy).Becausedairyislikelytobeaproblemformany,werecommendremovingitfromthedietstrictlyandthenconsideringreintroducinghigh-qualitydairyslowlyoncearecoveryismade.Somepeoplefindtheirtolerancetodairychangesastheyhealtheirguts,andtheymaybeabletoreintroducehigh-qualitydairylateronintheprocess,eveniftheyhadtroublewithitearlier.
Sugar-FreeDietExcesssugarconsumptionisaseriousissuepresentedbyourmoderndiet.Thelow-fatcrazehasledtothereformulationofprocessedfoods,withthefatbeingreplacedbyrefinedsugarandcontributingtotheepidemicsofobesityanddiabetes.Manyarebecomingmindfuloftheamountofsugartheyconsumeandseeingresultsbydrasticallyreducingorcuttingitentirelyoutoftheirdiets.Whilesugarspecificallydoesnotposeaproblemforthosewithautoimmune
disease,excesssugarconsumptionleadstoblood-sugarimbalances,whichyoumayexperienceas“highs”immediatelyfollowingconsumptionand“lows”onceyourbloodsugardrops.Overtime,thisdevelopsintoinsulinresistance,whichmeansthatinflammationhasrenderedthehormonesyourbodyusestocontrolyourblood-sugarlevelsuseless.Itisimpossibletocontrolinflammationandmanageyourautoimmuneconditionunlessyourbloodsugarisundercontrol!Furthermore,excesssugarinthedietcanberesponsibleforfeedingpathogenicovergrowthsinthegut,exacerbatingleakygutanddysbiosis.Last,sugarweakenstheimmunesystemandisasourceofemptycaloriesthatpotentiallyreplacemorenutrient-richfoods.Asugar-freedietcanhavemanyvariationsbut,atitssimplest,apersonavoids
allrefinedsugarandthefoodsthatcontainit.Whilenaturalsweetenerslike
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allrefinedsugarandthefoodsthatcontainit.Whilenaturalsweetenerslikehoneyandmaplesyrupareconsideredhealthieralternativesbysome,theireffectonbloodsugaristhesame—don’tbefooledintothinkingthatthereissuchathingashealthysugar!Sugarsubstitutesareequallyproblematic,withmanyofthembeingmarketedashealthyalternativesdespitehavingadetrimentaleffectonblood-sugarcontrol,appetite,orcontainingsubstancesthatareknowntobetoxic.Whataboutfruit?Althoughsomefruitcanhavealotofsugar,ingeneral,
fresh,wholefruitisadifferentstorybecauseitcontainsfiber,vitamins,andmineralsinacompletepackage.Whiledriedfruitshouldbeavoidedonasugar-freedietbecauseofhowconcentratedandeasytoovereatitis,freshfruitisusuallyfinetoinclude(andwe’dargue,healthy,becauseofallofthegreatnutrientsitprovides!).Ingeneral,ifyouaren’talreadymindfulofyoursugarconsumption,we
recommendtryingasugar-freeapproachforaperiodoftimetobettercontrolyourbloodsugar.Onceyoucutoutsugar,youwillbecome(sometimespainfully!)awareofhowdependentyourbodyisonthissubstance.Itisimportanttotakeiteasy,notcutouttoomanyfoodsatthesametime(likefreshfruit),andmakesureyoualwayshavehealthyproteinandfat-richsnacksonhandtonavigatethosehardermoments.Overtime,yourbodywillbecomemoredependentonitsownstoresofenergyandyourbloodsugarwillbecomemorestable.Wheredotreatsfitin?Forthosewhoarenotexperiencingblood-sugarissues,
naturallysweetenedtreats(thosewithhoney,maplesyrup,etc.)shouldbefineoccasionally.Fruitshouldbeconsumedaccordingtotoleranceandpreferenceandnotavoided(exceptfordriedvarieties,especiallyinthosewithmoreofasensitivitytosugar).Whilesomeformsofsugar,aswellastheprocessedfoodsinwhichitlurks,canbeincrediblyproblematicandshouldbeavoided,youshouldbeabletoreachaplaceofbalancewithsugarconsumptionthatisenjoyableandhealthy.
PaleoandAncestralDietsThePaleodietisanapproachtoeatingthathasbecomepopularinboththewellnessaswellaschronicillnesscommunities,withmanydoctors,researchers,andhealthexpertsadvocatingforitsusefulnessincombatingillnessanddisease.Paleoisascientificapproachbasedonthepre-agriculturaldietofourancestors,bypassingallofourmodernprocessed,convenience,andnutrient-poorfoods.FollowingaPaleoapproach,youwouldavoidgrains,beans,legumes,dairy,
refinedsugar,refinedoils,andfoodchemicals.Ideally,youwouldalsobeeatingpasture-raisedandgrass-fedmeatandeggs,wild-caughtfish,aswellasmaking
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pasture-raisedandgrass-fedmeatandeggs,wild-caughtfish,aswellasmakinguseofthe“oddbits”likebonesandorganmeats.Paleoalsoemphasizesfermentedfoodsinordertopromotehealthygutflora.WeadvocateforadoptingaPaleodietforlongtermhealing,whetheryouland
therebygraduallyeliminatingfoodsorbyworkingbackwardfromaneliminationdiet.AlthoughPaleocanincorporatefoodssomepeoplearestillsensitiveto(eggs,nuts,seeds,andthenightshadefamilyofplants),itisgenerallyanutrient-denseandhealthywayofeatingbecauseitavoidsprocessedfoodsandgrainsthatcanbeproblematicforthosewithautoimmunedisease.
EliminationDietAneliminationdietisashort-termapproachwherefoodsareeliminatedforasetperiodoftimeandthenreintroduced,individually,togaugeareaction.Thisapproachcanbeusefulatpinpointingyourfoodallergiesandsensitivitiesandisstillconsideredthegoldstandardfordeterminingwhichfoodsyoumaybesensitiveto,eventakingintoaccountalloftheadvancedlaboratorytestingthatisnowavailable.Eliminationdietsvarybyapproach,withsomeonlyavoidingthetopeight
mostcommonfoodallergens—milk,eggs,fish,shellfish,treenuts,peanuts,gluten,andsoy—whileotherapproachesaremorecomprehensive(suchastheAutoimmuneProtocol,discussedbelow).Someeliminationdietscallforavoidingasetoffoodsforacoupleweeksbeforereintroduction;othersgofortrialsthatareamonthorlonger.Theideaisthatonceyourimmunesystemhastimeofffromafood,youarebetterabletogaugeareactionwhenyoustarteatingitagain.Webelieveaneliminationdiettobetheultimatetooltodetermineasetof
foodsthatbestsupportpersonallongtermhealing.While,intheory,nutrient-densedietssuchasPaleoarequitehealthytoeatlongterm,youmaystillfindthatyouaresensitivetosomeoftheincludedfoodsandgettingtotherootofthosesensitivitiescantakehealingtoawholenewlevel.
THEAUTOIMMUNEPROTOCOLTheAutoimmuneProtocolisaneliminationandreintroductionprotocolthathasbeenspecificallydesignedtohelpthosewithautoimmunediseasedeterminetheirfoodallergiesandsensitivities,reversenutrientdeficiencies,balancegutflora,andhealtheirbodies.TheprotocolhasbeendevelopedandrefinedbyDr.Ballantyneandisoutlinedindetailinherbook,ThePaleoApproach.We
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believethisisthebestandmostspecificeliminationandreintroductionprotocolforthosewithautoimmunedisease,andfollowingitgivesyoutheopportunitytocomeupwithyourpersonalizedhealingdiet.Inanutshell,theAutoimmuneProtocolcallsforremovingfoodsthataremost
likelytobeproblematicforpeoplewithautoimmunedisease—grains,beans,legumes,dairy,eggs,nuts,seeds,andnightshades,aswellasfoodchemicalsandadditives.Inaddition,nutrient-densefoodsareaddedtorestorenutrientstatus,suchasbonebroth,high-qualitymeat,andwild-caughtfish,aswellasorganmeats,fermentedfoods,andawidevarietyoffruitsandvegetables.Overthecourseoftheeliminationphase(whichcanlastfromamonthtoayear),youtakenoteofthechangesyouexperienceinyourhealth.Whenitcomestimetoslowlyandsystematicallyreintroducefoods,youwillbeabletotellexactlywhichfoodsareholdingyoubackandbepreparedtousethisinformationtoconstructadietthatwillbestsupportyourhealingneeds.
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TheAutoimmuneProtocolinDetailInthelastsection,wegaveyoutheAutoimmuneProtocolinanutshell,butin
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thissection,wewanttodiveintothedetail.ThefirstthingtounderstandisthattheAutoimmuneProtocolismeanttoserveasatemplate.Templatesarepresetformatsthatcaneasilybeduplicatedbut,alsoimportantly,canbeadaptedtoindividualuses.TheAutoimmuneProtocolisaneliminationandreintroductiondiet,but“diet”onlyinthesensethatitreferstofoodintake.Itisnotadietintheprescriptive,follow-the-rulessense.Dietsofthatnaturearerigidandforcepeopleintomoldsthatmaynotfittheirneeds.Thatone-size-fits-allapproachtofoodisdoomedtofailure,sinceitleavesnoroomfortheindividual.Ontheotherhand,atemplatepromotesself-discoverythroughtheuseofanadaptableformat.Dependingonyourgenetics,yourcurrentlevelofhealth,yourresources,andyourgoals,youcanindividualizethistemplatetoheal.ByusingtheAutoimmuneProtocolasyourguide,youbeginwithafoundationthateveryonecanapplyandfromthere,withcarefulself-experimentation,youdiscovertheleast-restricteddietthatproducesyourbestlongtermhealth.TheAutoimmuneProtocolisnotasetofcommandmentsyoudesperatelyfollow,hopingforacookie-cutterresult.Itisadeliberatejourneyofhealingwhereinyoublazeauniquetrail.
ATwo-PhasedProcessTheAutoimmuneProtocolhastwophases,aneliminationphaseandareintroductionphase.Duringtheeliminationphase,removethefollowingfromyourdiet(seethecharts).
●Grainsandpseudo-grains
●Beansandlegumes
●Dairy
●Refined/processedseedandvegetableoils
●Eggs
●Alcohol
●Foodchemicals
●Refinedandalternativesweeteners
●Nutsandseeds
●Nightshade-familyfoods
Healthcanbeboostedwiththeadditionofthefollowingnutrient-densefoods.
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Healthcanbeboostedwiththeadditionofthefollowingnutrient-densefoods.
●Bonebroth
●Grass-fedorganmeats
●Grass-fedgelatinorcollagen
●Oily,cold-water,wild-caughtfishandshellfish
●Fermentedfoodsorprobioticbeverages
●Acolorfularrayoffruitsandvegetables
Thereareveryspecificreasonswhythesefoodsareintentionallyexcludedorincludedintheprotocol,butwewillnotbegoingintothatdiscussionhere.Forthosewhowouldliketodomoreresearch,werecommendreadingThePaleoApproachbyDr.Ballantyne.Aftergoodhealthisfirmlyreestablished,afour-partprocessofreintroducing
foodscanbeattempted.(ThedetailsaboutreintroductionscanbefoundinReintroductions).Everyonewillneedaminimumof30daysintheeliminationphase,manywillneedafewmonths,andsomewillneeduptoayear.Theeliminationphaseishighlyvariablebecauseindividualhealingtimelinesareuniquetoeachperson.Forexample,thedegreeofseverityofyourautoimmunediseaseatthetimeyoubegintheprotocol,howlongyourautoimmunediseasewentundiagnosed(asthismayhavecontributedtothedevelopmentofadditionalautoimmunediseasesororgandamage),hownutrientdeficientyouarewhenyoubegin,andyourpersonalcommitmentleveltotheprocessallaffectthehealingtimeline.
WhyIstheAutoimmuneProtocolanIdealStartingPoint?Youmaybewondering:WhyistheAutoimmuneProtocolsuchagoodstartingpointforincreasedwellnesswhen,infact,therearesomanyotherapproachesoutthere?
1.ITREMOVESFOODSTHATMAYTRIGGERANIMMUNERESPONSE,AREHARMFULTOTHEGUT,ANDLEADTOHORMONALDYSREGULATION.AsyouknowfromChapter1,autoimmunediseaseisallaboutanimmunesystemthathasgoneawry.Oneofthecommonresponsesofourimmunesystemstoperceivedtriggersisincreasedinflammation.Withinflammationcomesallsortsofaches,pains,anduncomfortablesymptoms.Thesesamepotentiallyimmune-provokingfoodsalsodamageourintestinalliningsandleadtohormonalimbalance.Byremoving
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thesefoods,youessentiallygiveyoursystemabreak.Asitcalms,inflammationsubsides,damageheals,andhormonesbalance,andwiththosechanges,allyourdiscomfortdiminishes.TheAutoimmuneProtocolgivesusacleanslate.
2.ITRESTORESNUTRIENTSANDFLORATHATPROMOTEAHEALTHYGUTANDWELL-REGULATEDIMMUNEFUNCTION.Micronutrientdeficienciesarecommoninautoimmunedisease.Manyofusaredeficientinfat-solublevitamins(A,D,E,andK);mineralslikezinc,iron,ormagnesium;Bvitamins,vitaminC,antioxidants,non-vitaminnutrients,andcertainaminoacids.Inaddition,ahealthybalanceofgutmicroorganismsisoftenseverelydisrupted.ThefoodswefocusonintheAutoimmuneProtocolareverynutrientdense,fuelinghealingandbalancingourgutflora.Overtime,thisreplenishmentfromfoodsrichinnutrientsandprobioticsgreatlystrengthensoursystems.TheAutoimmuneProtocolrestoresus.
3.ITPROVIDESAFRAMEWORKFORBUILDINGALIFELONGDIETEXACTLYSUITEDTOYOU.We’vesaiditsomanytimesalreadyinthischapter,butitbearsrepeating:Thereisnoone-size-fits-alldiet.Fortunately,theAutoimmuneProtocolprovidesacleanslateandrestorationthatallowustomoveforwardwithanexperimentationprocessthatisclear.Withallthe“noise”ofadamagedsystemsilencedandproperfunctioningreestablished,youareabletotakeastructuredapproachtofoodthathelpsyoudiscoverwhatworksbest.TheAutoimmuneProtocolempowersus.
TakingthePlungeThelistoffoodstoavoidmaybedishearteningwhenyoubegin.Thelistoffoodstoincludecanalsobeveryintimidating,becausemanyofthesefoodsareunfamiliaranddon’toftenmakearegularappearanceinthemoderndiet.Wewantyoutoknowthatthesefeelingsarequitenormal.Ifafterevaluatingyourcurrenthealthandfuturewellnessgoals,yourealizetheAutoimmuneProtocolisrightforyou,weencourageyoutotaketheplunge.Ifyoucommittothisprocessofself-discovery,allowingforadequatehealingtimeduringtheeliminationphase,intentionallyaddingnutrient-packedfoods,andcommittingtosignificantlifestyleimprovements,theresultsusuallymaketheprocesswellworththeinitialtrepidation.TheAutoimmuneProtocolalsoemphasizeshigh-qualityfoodsources,
abundantfoodvariety,andagreatdealoffoodpreparation,butitisimportanttojustgetstartedwiththetransition(seeDietaryTransitionforguidance).Overtime,youcantweakyourapproachtomaximizeyourtimeandfinancial
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resourcestobestundertaketheprocess.Don’tletperfectionparalyzeyou.TheAutoimmuneProtocolprovidesafantasticstartingpointforgreatlyincreasedwellness.Ifyouputintheeffortandworkpatientlytounderstandwhatyourbodyneeds,youwillsoonhaveatemplatethatispersonalizedandpromotesyourbesthealth.
FoodstoIncludeMeat
BeefBisonElkGoatLambPorkRabbitVenison
PoultryChickenDuckGooseTurkey
FishAnchovyArcticcharBassCarpCatfishCodHaddockHalibutHerringMackerelMahi-mahiMonkfishSalmonSardineSnapperSoleSwordfish
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SwordfishTilapiaTroutTuna
ShellfishClamsCrabCrawfishLobsterMusselsOctopusOystersScallopsShrimpSnailsSquid
AnimalfatsBaconfat(iftheingredientsarecompliant)Lard(renderedporkbackorkidneyfat)Poultryfat(likeduckorgoose)Schmaltz(renderedchickenorgoosefat)Strutto(clarifiedporkfat)Tallow(renderedfatfrombeeforlamb)
Plant-basedfatsandoilsAvocadooilCoconutoilOliveoilPalmoilPalmshorteningRedpalmoil
Vegetable-likefruitsAvocadosCucumbersOkraOlivesPlantainsPumpkinSummersquash(zucchini)Wintersquash(likebutternut,delicata,andacorn)
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LeafygreenvegetablesArugulaBeetgreensBokchoyBrusselssproutsCabbageCeleryCollardgreensDandeliongreensEndiveKaleLettuceMizunaMustardgreensRadicchioSpinachSwisschardTurnipgreensWatercress
RootvegetablesArrowrootBeetsCarrotsCassavaCeleriacDaikonGarlicGingerHorseradishJerusalemartichokeJicamaParsnipsRadishesRutabagasSweetpotatoesTaroTigernutTurmericTurnipsWasabiWaterchestnutsYams
OthervegetablesArtichokesAsparagus
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AsparagusBroccoliCauliflowerChivesFennelLeeksOnionsRhubarbSeaweed(likearame,nori,wakame)Shallots
FruitApplesApricotsBlackberriesBlueberriesCantaloupeCherimoyaCherriesClementinesCoconutCranberriesCurrantsDatesDurianFigsGrapefruitGrapesGuavaHoneydewHuckleberriesKiwifruitLemonsLimesMangoesMulberriesNectarinesOrangesPapayaPassionfruitPeachesPersimmonsPineapplePlantainsPlumsPomegranateQuinceRaspberriesStrawberries
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StrawberriesTamarindTangerinesWatermelon
ProbioticfoodsFermentedmeatorfishKombuchaKvassLacto-fermentedfruitsandvegetablesNondairykefir(madewithfruit)Sauerkraut
Ediblefungi/mushroomsChanterelleCreminiMorelOysterPorciniPortobelloShiitakeTruffle
HerbsandspicesAsafetidaBasilBayleafChamomileChervilChiveCilantro(corianderleaf)CinnamonCloveCurryleafDillweedFennelleafGarlicGingerHorseradishKaffirlimeleafLavenderLemonbalmLemongrassMaceMarjoramOreganoParsley
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ParsleyPeppermintRosemarySaffronSageSavoryleafSpearmintTarragonTea(bothgreenandblack;checkherbalteasfornightshadesandseeds)ThymeTurmericVanilla(whole)
OthercookingingredientsApplecidervinegarBalsamicvinegarCapersCarobpowderCoconutaminosCoconutconcentrate(otherwiseknownasbutter,manna,orcream)CoconutmilkCoconutvinegarFishsauceOlivesRedwinevinegarSeasaltWhitewinevinegar
OccasionalsweetenersCoconutsugarCoconutsyrupHoneyMaplesugarMaplesyrupMolasses
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FoodstoAvoidGrainsandpseudo-grains
AmaranthBarleyBuckwheatCornKamutMilletOatsQuinoaRiceRyeSorghumSpeltTeffTriticaleWheat
BeansandlegumesAdzukibeansBlackbeansBlack-eyedpeasCannellinibeansChickpeasFavabeansGreenbeansKidneybeansLentilsLimabeansMungbeansNavybeansPeanutsPeasPintobeansSoybeans(includingsoyproductsliketofu)
Dairy(bovine,goat,orfromotherspecies)ButterButtermilkCottagecheeseCreamGheeIcecream
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IcecreamKefirMilkSourcreamWheyWhippingcreamYogurt
IndustrialseedandvegetableoilsCanolaoilCornoilCottonseedoilPalmkerneloilPeanutoilSaffloweroilSoybeanoilSunfloweroil
EggsChickeneggsDuckeggsOtherspecies
Sugaralcoholsandnon-nutritivesweetenersAcesulfamepotassiumAspartameErythritolMannitolNeotameSaccharinSorbitolSteviaSucraloseXylitol
AlcoholAllalcohol
FoodchemicalsArtificialandnaturalflavorsArtificialcoloringCarrageenanGuargumLecithinMonosodiumglutamate(MSG)
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Monosodiumglutamate(MSG)Nitritesornitrates(naturallyoccurringareokay)PhosphoricacidPropyleneglycolTexturedvegetableproteinTransfatsXanthangumYeastextractAnyingredientnamesyoudon’trecognize
Nuts(includingflours,butters,oroilsderivedfromthem)AlmondsBrazilnutsCashewsChestnutsHazelnutsMacadamianutsPecansPinenutsPistachiosWalnuts
Seeds(includingflours,butters,spices,oroilsderivedfromthem)
AniseCarawayCeleryseedChiaCocoaCoffeeCorianderCuminDillseedFennelseedFenugreekFlaxHempMustardseedNutmegPoppyPumpkinSesameSunflower
Nightshade-familyfoods(includingproductsandspices
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derivedfromthem)AshwagandhaBellpeppersCayennepepperEggplantGojiberriesHotpeppersPaprikaPotatoesTomatillosTomatoes
FruitandberryspicesAllspiceAniseCarawayCardamomJuniperPepper(black,green,pink,orwhite)
NUTRIENTDENSITYThebiggestmistakeyoucanmakeinadoptingtheAutoimmuneProtocolisoverlookingtheconceptofnutrientdensity.It’seasytogetlostineliminations,butofequalimportanceisreplacingtheremovedfoodswiththosethathavethenutrientsneededtoreversedeficienciesandhealthebody.CommonnutrientdeficienciesinthemoderndietincludetheBvitamins
(especiallyB12);thefat-solublevitaminsA,D,E,andK;mineralslikemagnesium,calcium,andiron;antioxidantslikevitaminC;essentialfattyacidsEPAandDHA;fiberthatfeedsourgutflora;andtheaminoacidsthatmakeupourstructureandperformfunctionsthroughoutourbodies.Luckily,theAutoimmuneProtocolfocusesonincludingnutritionalpowerhousefoods,likeorganmeats(especiallyliver—checkoutourrecipes—Bacon–BeefLiverPâtéwithRosemaryandThymeandHiddenLiverChili),bonebroth,fermentedvegetables,oily,cold-waterfishandshellfish,andawidevarietyofcolorfulfruitsandvegetables.Youmightbesurprisedtofindyourhealingacceleratedandyourenergydramaticallyincreasedaftereatingthesepowerfulfoods.Onthenextpage,wehaveprovidedacharttohelpyoutocomparethe
nutrientdensityofsomekeyfoodssoyoucanchoosewhichonestoprioritizeinyourdiet.Youwillfindthemostnutrient-packedfoodsatthetopofthelist.Makingsuretoincludethemasoftenasyouareablegivesyouthebestopportunitytoheal.
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opportunitytoheal.Itmaybetemptingtoseekoutsupplementsinsteadoffocusingoneating
thesenutritionalpowerhousefoods,butourexperienceisthatgettingnutritionfromfoodisalwaysideal.Naturehaspackagedthesenutrientsintheeasiestwayforyourbodytoassimilatethem—containingthenecessarycofactorsandmacronutrientsrequiredforproperdigestionandabsorption.Ifyouareworkingwithapractitioner,youmayfindthatsomesmartsupplementationspeedstheprocessearlyon,butbesuretoreviewyourdietaswell.
IbelieveincorporatingnutrientdensitywhenIembarkedontheAutoimmuneProtocolwasoneoftheearlykeystomysuccessinhealingmybody.Priortothiswayofeating,Ihadfollowedavegandiet(noanimalproducts)formorethanadecadeandwassufferingfromseverenutritionaldeficienciesthatwerenotrespondingtosupplementation.WhenIembarkedontheeliminationdiet,Iwassuretoincludelotsofnutrient-densefoodslikebonebroth,beefliver,salmon,andfermentedvegetables,andIbelievethesefoodshelpedmetomakequickprogress.Infact,includingbeefliverpâté(seemyrecipeBacon–BeefLiverPâtéwithRosemaryandThyme!)weeklyforamonthhelpedtoreversemyanemiasoquicklythatmydoctorbelievedmypriorbloodworktobeinerror!
NutrientPowerhousesOrganmeats
VitaminAVitaminB1VitaminB2VitaminB3VitaminB6VitaminB12VitaminDVitaminKFolatePantothenicacidCholineIronSeleniumZincCopper
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BrothCalciumMagnesiumPhosphorusGelatinCollagen
OilyfishVitaminDVitaminB12EPAandDHAPhosphorusSelenium
ShellfishIronZincCopperSeleniumPhosphorusIodine
FermentedfoodsProbioticsVitaminK
LeafygreenvegetablesVitaminKFolateManganeseMagnesiumInsolublefiberAntioxidantsCalciumVitaminE
ColorfulfruitsandvegetablesVitaminCAntioxidantsFiber
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DIETARYTRANSITIONTransitionStyles
Makingabigchangeinanyareaofourlivesisdifficult.Everyoneknowsitishardtolearnnewwaysofdoingthingsandevenhardertodropoldhabits.Decidingonthebestmethodfortransitioningcanbejustastough,especiallywhenitcomestoashiftinsomethingasfundamentalasthewayweeat.Thereareplentyofexpertopinionsaboutthebestwaytohandledietarytransition,butthereisn’tatonofsolidresearchthattellsusforsurewhattheabsolutebestwayisforlongtermsuccess.Itcomesdowntoknowingyourselfwell.Understandingyourpersonalityandrealisticallyevaluatingyourlifestylearethemostimportantfactorsinchoosingatransitionmethod.Onceyou’vedecidedtochangeyourdiet,youhavetwooptions.
1.COLDTURKEY—Ifyouknowyouthrivewitharip-off-the-Band-Aidapproach,coldturkeymightbebestforyou.Maybeyouaregreatatenvisioningyourgoalsandsteadfastlytakingonachallenge.Coldturkeyrequiresagreatdealofself-motivation.2.SLOWANDSTEADY—Manypeopleimmediatelyrebelatthethoughtofsuchadrasticchangetotheirfamiliarpatterns.Maybeanall-or-nothingapproachfeelsscaryormakesyoucertainyou’llfail.Babystepscanbeaneffectivemethodfordietarytransition.Slowandsteadyrequiresahighlevelofendurance.
Doyoufeelliketherearetimeswhenyouarebothcoldturkeyandslowandsteady?Mostofusfeelthatway.Next,you’llfindaself-testdesignedtohelpyoupinpointyourtransitionstyle.Onceyouknowthebestmethod,youcanstartimplementingsomehealingdietarychanges.
Cold-TurkeyTransitionGuideIfyou’vedeterminedthatafasttransitionisbestsuitedtoyou,werecommenda3-dayjump-startprocess.You’llstartwithaweekendofplanningandpreparation.ThefocuswillbetodoasmuchaspossibletogetpreparedforaMondaymorningtransitiontothefull-eliminationphaseoftheAutoimmuneProtocol.
●FRIDAY—Planamenuandshoppinglistfortheweekaheadwithallthefoodstoavoideliminatedandnutrient-densefoodsincluded,usingthemealplan,ifneeded.ClearoutyourpantryusingtheexerciseinPantryGuide.
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●SATURDAY—Shopforfoodsnecessaryforyourmenu(youmayfindtheshoppinglisthelpfulhere).BesuretofocusonbringinginasmanyAutoimmuneProtocol–compliantingredientsaspossible,sothatyoufeelfullycapableofmaintainingthedietonceyoubegin.
●SUNDAY—Batch-cooktopreparefortheweekahead.Thismeanscookingmultipledishestoeatasleftoversoruseascomponentsofquickmealsthroughouttheweek.Greatbatch-cookingrecipesincludebroths,soups,stews,roastedmeats,andsomevegetablesides.YoumightalsoconsiderusingSundaytoreachouttoafewkeyfamilymembersorfriendsandaskforsupportforyourupcomingtransition.
WHICHWAYWILLWORKFORYOU?
Hereareafewquestionstoaskyourselfwhenconsideringwhichtransitionapproachisbestforyou.
COLDTURKEY◻ AmIwillingtomakesubstantialchangestomyscheduleinordertoprioritizehealing?
◻ AmIchild-freeordoIhaveolderchildrenwhowon’tbestronglyimpactedbythisprocess?
◻ DoIfeelreadytocommitimmediately?
◻ DoIhavestrongplanningandpreparationskills?
◻ DoIknowmywayaroundthekitchen?
◻ AmIatapointwithmydiseasewhereIneedreliefasquicklyaspossible?
◻ DoIhaveapartnerorafamilymemberwhowillsupportmethrougharapidtransition?
◻ DoIhaveahistoryofsuccessfullydivingintobigchanges?
◻ AmIwillingandabletoprioritizemybudgettofocusonfoodimmediately?
SLOWANDSTEADY◻ DoIhaveanextremelybusyschedulewithlittleflexibility?
◻ DoIhaveyoungchildrenorotherfamilymemberswhomaynotbeadoptingthisdiet?
◻ IsfullcommitmentsomethingInormallyneedtotaketimetoconsider?
◻ DoIprefertotakeonplanningandpreparationtasksinphases?
◻ WillIneedtimetolearnmywayaroundthekitchen?
◻ Doesthestressofarapidtransitionseemmoreuncomfortablethanmydiseasesymptoms?
◻ Willtheprocessbedifficultformypartnerandrequiremoretimeforhim/herasImake
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adjustments?
◻ DoIfindmyselfrepeatedlytryingtomakeall-or-nothingchangesandfailing?
◻ DoIhaveaverytightbudgetwithoutmuchroomtoreallocatefundstogroceriesquickly?
Slow-and-SteadyTransitionGuideIfyou’vedeterminedthataslow-and-steadytransitionisbestsuitedtoyou,werecommenda6-weekprocess.You’llstartwithaweeklongplanningandpreparationphase,whichincludesseekingsupport,andthenusethenext5weekstotackle2foodgroupeliminationsperweek,whilealsoadding1newnutritionalpowerhouse.Theeliminationswiththegreatestimpactonyourhealthareupfirst,andtheeliminationswiththeleastimpactarelast;thisgivesyousomebangforyourbuckearlyintheprocessandhopefullyaddstoyourmotivation.Theendresultwillbecompliancewiththefull-eliminationphaseoftheAutoimmuneProtocol.
Week1●Askafewfamilymembersorfriendstoofferyouencouragementasyoutransitionyourdiet.
●PlanamenuandshoppinglistfornextweekeliminatingallGRAINSandALCOHOLandincludingHEALTHYFATS,likeoliveoil,coconutoil,andsolidcookingfat(seeRenderedAnimalFat).
●Shopforthefoodsnecessaryaccordingtoyourmenu.
●Attheendoftheweek,removeallGRAINSandALCOHOLfromyourhouseinpreparationfornextweek.
●Doonebatch-cookingsessiontoprepareyourmealsfornextweek.
Week2●Thisweek,startavoidingGRAINSandALCOHOLinyourdiet,andstartaddingHEALTHYFATS,followingthemenuyoupreparedlastweek.
●PlanamenuandshoppinglistfornextweekeliminatingallLEGUMESandNIGHTSHADESandincludingBONEBROTH.
●Shopforthefoodsnecessaryaccordingtoyourmenu.
●Attheendoftheweek,removeallLEGUMESandNIGHTSHADESfromyourhouseinpreparationfornextweek.
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●Doonebatch-cookingsessiontoprepareyourmealsfornextweek.
Week3●Thisweek,startavoidingLEGUMESandNIGHTSHADESinyourdiet,andstartaddingBONEBROTH,followingthemenuyoupreparedlastweek.
●PlanamenuandshoppinglistfornextweekeliminatingallDAIRYandCOFFEEandincludingPROBIOTICDRINKS(seeResources).
●Shopforthefoodsnecessaryaccordingtoyourmenu.
●Attheendoftheweek,removeallDAIRYandCOFFEEfromyourhouseinpreparationfornextweek.
●Doonebatch-cookingsessiontoprepareyourmealsfornextweek.
Week4●Thisweek,startavoidingDAIRYandCOFFEEinyourdiet,andstartaddingPROBIOTICDRINKS,followingthemenuyoupreparedlastweek.
●PlanamenuandshoppinglistfornextweekeliminatingallFOODADDITIVES,REFINED/PROCESSEDSUGARS,EGGS,andREFINED/PROCESSEDOILSandincludingFERMENTEDFOODS.
●Shopforthefoodsnecessaryaccordingtoyourmenu.
●Attheendoftheweek,removeallFOODADDITIVES,REFINED/PROCESSEDSUGARS,EGGS,andREFINED/PROCESSEDOILSfromyourhouseinpreparationfornextweek.
●Doonebatch-cookingsessiontoprepareyourmealsfornextweek.
Week5●Thisweek,startavoidingEGGS,REFINED/PROCESSEDSUGARS,REFINED/PROCESSEDOILS,andFOODADDITIVESinyourdiet,andstartaddingFERMENTEDFOODS,followingthemenuyoupreparedlastweek.
●PlanamenuandshoppinglistfornextweekeliminatingallNUTS,SEEDS,andFRUIT-ANDBERRY-BASEDSPICESandincludingORGANMEATS(seeBacon–BeefLiverPâtéwithRosemaryandThymerecipe).
●Shopforthefoodsnecessaryaccordingtoyourmenu.
●Attheendoftheweek,removeallNUTS,SEEDS,andFRUIT-ANDBERRY-BASED
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SPICESfromyourhouseinpreparationfornextweek.
●Doonebatch-cookingsessiontoprepareyourmealsfornextweek.
Week6●Thisweek,startavoidingNUTS,SEEDS,andFRUIT-ANDBERRY-BASEDSPICESinyourdiet,andstartaddingORGANMEATSfollowingthemenuyoupreparedlastweek.
●Asofthisweek,youarecompliantwiththefull-eliminationphaseoftheAutoimmuneProtocol!
●Continuetousemealplanningandbatch-cookingasyoumaintainyoureliminationphase.
REINTRODUCTIONSReintroducingFoods
TheeliminationphaseoftheAutoimmuneProtocolisnotmeanttobefollowedlongterm—thenext,andequallyimportant,phaseiscalledreintroduction.Throughaslowandsystematicprocessofputtingfoodsontrialthatyouavoidedontheeliminationdiet,youwillfindoutifanyfoodallergiesorsensitivitiesarepotentiallycontributingtoyoursymptoms.Thisisadelicatebutinformativeprocessthatrequiresyoutolearnhowtoaccessyourowninnerwisdomaboutthecauseandeffectofwhatyouputintoyourbody.Theendproductistheleast-restricteddietthatismostsupportiveofyourlongtermhealing,onethatgivesyouthebestchanceofsuccesswithoutdrivingyoucrazy.
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HowLongDoYouStayontheEliminationDiet?Beforeyoudecidetoreintroducefoods,youneedtoassesswhetheryouhavedonetheeliminationphaselongenough,with100percentcompliance.Initially,youmaywanttogiveyourselfagoalof30days,andthenmakeareassessmentifyou’dliketocontinueonlongeratthatpoint—itishardtogaugeatthebeginningoftheprocesshowitwillgoforyouruniquesituation.Sometimes,peoplefeelinitialimprovements(suchasbetterdigestion,energy,andclearerskin)in30daysbutwishtoproceedfor60to90daystoseeiftheycontinuetoprogressupward.Othersmayseeadramaticreversalofsymptomsinthat30-day
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period,makingthemgreatcandidatesforreintroductionsoonerratherthanlater.Yourexperienceontheeliminationdietisgoingtodependonalotoffactors—yourstateofhealthgoingin,autoimmuneconditions,degreeoftissuedamage,andstartingnutritionalstatus.Howlongtostayontheeliminationdietvariesfrompersontoperson,andadvicefromyourkeyplayermightalsobeusefulhere.
WhenAreYouReadytoReintroduceFoods?Youarereadytoreintroducefoodswhenyouhaveseenmeasurableimprovementsduringtheeliminationphase.Thiscanbegeneralhealthimprovements,likebettersleep,lesspain,ormentalclarity,orspecificimprovements,likealesseningofyourautoimmunesymptoms.Whichimprovementsyouseearen’tasimportantasthefactthattheyarethere,andthattheyareclear—ifyoudon’thaveanimprovedbaselinetocomparewithwhenyoustarttoreintroducefoods,youwon’tlearnmuch.Ifyouarenotexperiencinganychangesafter30to90daysontheAutoimmuneProtocol,youwillwanttocheckoutourtroubleshootingsectionorenlistthehelpofyourkeyplayertolookforunderlyingrootcausesthatareactingasroadblockstoyoursuccess.
WhyIsItImportanttoReintroduceFoods?Itiscommontoseealotofimprovementsandsometimesafullreversalofsymptomswhileontheeliminationdiet.Whenthisisthecaseforyou,itmaybetemptingtothink“well,maybeIwillcontinuetoeatthiswayforever!”Whilesomepeoplefindthattheyarenotabletosuccessfullyreintroducemanyfoods,itismorecommontobeabletotoleratesomeofthefoodsinthefirststagesofreintroduction(whichwewillcoverinthefollowingsection).Especiallywhenyouareexperiencingsuccess,reintroductionisanessentialpartoftheAutoimmuneProtocol.Successfulreintroductionsexpandthelistoffoodsyoucaneat,makingyourdietlessrestrictiveandeasiertointegrateintoyourlifeoverthelongterm.Whileitisnotadvisedtoreintroducefoodswhenyouhaven’texperiencedsuccess(seethetroubleshootingguide),youcanandshouldstartreintroducingfoodswhenyoustarttofeelbetter!
ReintroductionProtocolWeknowit’stemptingtostarteatingallofthefoodsyouhaveeliminatedrightawayafterexperiencingsuccess,butembarkingonthereintroductionprocesscarefullyensuresthatyoudon’thavetostartover!Thisisaverydelicateprocess
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andnottoberushed.Themoresystematicyouareaboutreintroductions,theeasieritisgoingtobetomakeanassessmentaboutwhetherornotafoodisinorout.Familiarizeyourselfwiththereintroductionprotocolaswellasthestagesofreintroductionbeforeyougetthere,sothatyouknowwhattoexpect.Theprotocolforreintroductions,asoutlinedbyDr.SarahBallantyneinThe
PaleoApproach,isthefollowing:
1. Pickafoodtochallengeandgetreadytoeatitacoupleoftimesin1day.
2. Eatthefoodforthefirsttime,onlyhavinganibble.Wait15minutes,andifyoudon’thaveanysymptoms,takeasmallbite,alittlelargerthanthelast.
3. Waitanother15minutes,andifyoustilldon’thaveanysymptoms,takeanotherbite,againslightlylarger.
4. Wait2to3hours,watchingtoseeifsymptomsappear.
5. Next,eatanaveragequantityofthefood,eitherbyitselforaspartofameal.
6. Watchyoursymptomsfor3to7daysafterward,beingsuretoavoidthefoodyoureintroducedaswellasnotreintroducinganyotherfoods.
7. Youmayincorporatethatfoodintoyourdietifyouhavenosymptomsduringthiswholeprocess.
Thisprotocolmayseemoverlycautious,butitisthesafestwaytoreintroducefoodsafteralongperiodofelimination.Duringthetimeyouhaveavoidedpotentialtriggers,yourbodybecomeslessinflamedandyourimmunesystemgetsabreakfromtheconstantattack.Sometimes,evenwhenyoureintroduceafoodyouusedtoeatallthetime,youmaybesurprisedtofeelanobviousreaction.Manyofushavebeenherebefore!Toavoidunnecessarysetbacks,itisimportanttotakethisreintroductionprocessslowlyandmethodically,evenifyoususpectthatafoodisnotaproblemgoingintotheprocess.Journalingisaninvaluabletoolwhengoingthroughthereintroductions.It
helpsyourecognizesymptomsandpatternsthatmightindicatethesourceofafoodreactionthatwouldbeotherwisehardtogauge.
Reintroductionscanbesuchaconfusingprocess!WhenIfirstbeganattemptingthem,Iwasn’treallysurewhatsignsorsymptomsIshouldbelookingforthatmightindicateIwassensitivetoafood,ormorehappily,thatIcouldbeginincludingitinmydietagain.Dr.SarahBallantyne’sguidanceonthetopicwasn’tyetpublished,buttomysurprise,asIundertooktheprocess,I
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guidanceonthetopicwasn’tyetpublished,buttomysurprise,asIundertooktheprocess,Iwasabletodiscernmybody’scommunication.Itwaslikeallthe“noise”I’dpreviouslybeenhearingwassilencedandsignsofsensitivityweresomucheasiertospot.OneexamplewaswhenIfirstattemptedtoreintroducewhitepotatoes,anightshadevegetable.Thenextmorning,Iwokewithsearingpaininmyhipjoints.ThishadbeensomethingIlivedwithallthetimepriortotheeliminationdietanditmadeitcleartomethatIwasstillsensitive.Thegoodnewsisthatwithseveralmoremonthsofhealing,Inolongergotthejointpain.IcaneathomemadeFrenchfrieswithoutfearthesedays!
InWhatOrderDoYouReintroduceFoods?Whendecidingwhichfoodstoreintroduceandwhen,itmaybetemptingtotrythefoodsyouarecravingthemostfirst—perhapsgrains,tomatoes,wine,orcheese.However,itisimportanttochoosetheorderofreintroductioncarefullytoavoidaflareorsetback.NotallfoodsavoidedduringtheeliminationphaseoftheAutoimmuneProtocolcarryanequalpotentialtobeproblematic,soitisbesttostartwithfoodsthatareleastlikelytocauseaproblembeforeworkingintothecategoryofmostlikelytocauseaproblem.Dr.Ballantynehascategorizedthefoodsinreintroductionstages,startingwith
thosethatareleastlikelytocauseaproblem.WerecommendstartingwiththefoodsinstageIandonlymovingontothenextstageafteryouhaveafewsuccessfulreintroductionsunderyourbelt.Whileyoumayfindsomefoodsyouaresensitivetointheearlystages,theyarelesslikelytoproducestrongreactionsthatcancauseamajorsetback.Thefoodsinthelaterstages,IIIandIV,aremostdifficulttoreintroduce.
ReintroductionStages
STAGEI
eggyolks,legumeswithediblepods,fruit-andberry-basedspices,seed-basedspices,seedandnutoils,gheefromgrass-feddairy
STAGEII
seeds,nuts(exceptcashewsandpistachios),cocoaorchocolate,eggwhites,grass-fedbutter,alcohol(insmallquantities)
STAGEIII
cashewsandpistachios,eggplant,sweetpeppers,paprika,coffee,grass-fedrawcream,fermentedgrass-fedrawdairy(yogurtandkefir)
STAGEIV
otherdairyproducts(grass-fedwholemilkandcheese),chilepeppers,tomatoes,potatoes,othernightshadesandnightshadespices,alcohol(inlargerquantities),whiterice,traditionallypreparedlegumes(soakedandfermented),traditionallypreparedgluten-freegrains(soakedandfermented)
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preparedgluten-freegrains(soakedandfermented)
WhatKindsofReactionsAreYouLookingFor?Whenreintroducingfoods,youwanttobeawareofallofthepotentialreactionsyoucouldhaveandreadytotakenoteoftheminyourjournal.Reactionscanrangefromsevereandobvioustosubtleandunclear.Aftergoingthroughtheprocessofelimination,itispossibletoreacttofoodsyoumayhavebeeneatingonaregularbasisbeforeyoustartedyourelimination.Becauseofthis,youneedtobeawareofthepotentialreactionsyoucouldhave—someofthemmaysurpriseyou!
●RETURNORWORSENINGOFAUTOIMMUNESYMPTOMS—Ifyouexperiencedrelieffromyourautoimmunesymptomswhileintheeliminationphase,lookforsignsthattheycouldbecomingback(forinstance,jointpainforrheumatoidarthritis,orarashforpsoriasis).
●DIGESTIVECHANGES—Subtleorobviouschanges,dependingonhowyourdigestionfunctionedbeforetheeliminationphase,canbeabadsign.Youwanttobeonthelookoutforthingslikeheartburn,constipation,diarrhea,stomachpain,gas,bloating,orburpingwhenreintroducingfoods.
●HEADACHES,RACINGPULSE,ORDIZZINESS—Thesecanbecommonwarningsignsoffoodsensitivities.
●FATIGUE—Checkinwithyourenergylevelswhengoingthroughthereintroductionprocess.Althoughthiscanbeatrickyonetopinpoint,somepeoplefeelareturnofexhaustionwhenreintroducingcertainfoods.
●SLEEPDISTURBANCES—Troublefallingasleep,stayingasleep,orwakingupthroughoutthenightcanbeasignthatafoodisproblematic.
●JOINTORMUSCLEPAIN—Increasedjointormusclepain,especiallywithcertainfoodslikethoseinthenightshadefamily,canbecommonwithfoodsensitivities.
●SKINCHANGES—Anythingfromflushingtorashes,hives,itchiness,oracneindicatesanissue.Payattentiontoyourskinandifthereareanychangestoitasyoureintroducefoods.
●MOODCHANGES—Althoughmanyaresurprisedwhentheyencounterthisreaction,somecanfeelanxiety,depression,orothermoodchanges(likeanger,tearfulness,orrage)whentheyaresensitivetoafood.
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WhatIfYouCan’tTellIfYouAreReactingtoaFood?Ifyouhavedonetheeliminationdietwith100percentcompliance,seenmeasurableimprovement,andarehavingahardtimetellingifyourfoodreintroductionsaresuccessfulornot,itissometimeshelpfultotakeaslowerapproachtoreintroduction.Insteadoftaking3to7daysbetweenreintroductions,giveyourself1to2weekstoseeifanythingcropsupoverthelongterm.Havingaddedfewervariablesintothemix,itwillbeeasiertonotereactions.
WhatIfYouHaveaReallyBadReactiontoaFood?Hopefully,ifyoureintroducefoodsintheorderweadvise(seethestagesinReintroductionStages)andstartwiththefoodsyouareleastlikelytoreactto,youwon’thaveasevereresponse.However,thiscanhappen,andifyoufindyourselfinthissituation,youneedtogobacktothefull-eliminationphasetorecover.Onceyouhavereturnedtothelevelofhealthyouwereatwhenyoustartedreintroducingfoods,youcantryagainwithadifferentfood.Ifyouencounterareactionthatisparticularlysevere,thismaybeagoodindicatorthatthisfoodwillnotworkforyourbodylongterm.
IfYouReacttoaFood,DoesThatMeanYouCanNeverEatItAgain?Youmayfindthatyoureacttomanyfoodsearlyonintheprocess,butasyourguthealth,nutrientstatus,andgeneralwellbeingimprove,youmaytoleratemorefoodsovertime.Thisiswhyitisimportanttocontinuetoreintroducefoodsoverthelongtermandnotoperateontheassumptionthatnothingwillchange.Reactingtoalotofearly-stagefoodsmaymeanthatyouneedsomemoretimeintheeliminationphase,lettingyourbodydosomehealingbeforetryingthemagain.Thatbeingsaid,theremaybesomereintroductionsthatmaynotbepossible
foryou,atleastifyouwanttocontinuetoseethebenefitsofbeingontheAutoimmuneProtocol.Later-stagefoodslikedairy,nightshades,andgrainscanbealifelongproblemforsome,butitisuptotheindividualtoseewhereheorsheliesonthespectrumoftoleranceandifthosefoodsaresupportinghealing.
ReintroductionJournalSamplePagesItisimportanttokeepajournalwhenreintroducingfoodssothatyoudon’thavetorelyonmemoryalonetoevaluateyourtrialsandsuccesses.Themore
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torelyonmemoryalonetoevaluateyourtrialsandsuccesses.Themoreinformationyouareabletotrackhere,thebetter.
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BALANCEFindingBalance
Itisnosurprisethatmanyofushavehadlong,difficult,potentiallyeventraumaticexperienceswithourautoimmunediseases.Wemayhavetriednumerousapproachestohealingorsymptommanagement,frommedicationstofaddiets.Thejourneycanbefraughtwithmentalandemotionalstrugglesandbalance,especiallyintermsofdiet,oftenseemsunattainable.Whenwespeakaboutbalancehere,wemeanfindingthesweetspotwhere
youarenomorefoodrestrictedthanisabsolutelynecessaryforyourpersonalbesthealthandyouareenjoyingahealthyrelationshipwithfood.Youmayfindyourselfvulnerabletolosingperspectiveandspiralingintouncompromising,evenharmful,foodrelationshipswhenadoptingfood-eliminationprotocols.Inthebeginning,thisprocessmaygounnoticed.Inyourattempttoheal,youmayfindthatcertainfoodeliminationshelpalleviatesymptomsandperhapseven
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haveaddedbenefitslikeamoreslenderphysiqueorclearerskin.Yourthoughtsmoveinthedirectionof“moreisbetter,”andbeforethepatternisevenrecognized,unnecessarylevelsofrestrictionmayhaveledtointenseanxietyaroundfoodanddisorderedeating.Weabsolutelybelieveinthehealingpoweroffood.Weknowthe
AutoimmuneProtocolcanhaveanenormousimpactonthefoundationsofgoodhealthandisnot“disorderedeating,”butthelinebetweenfoodasmedicineversusfoodasfearcanbedifficulttodiscernforsome.Ourhopeisthatwithmindfulnessandself-awareness,wecanallapproachhealingwithdietandlifestylewithaspiritofenjoymentandtransformation.Thisjourneyisaboutrestoringourbestselves,notdevelopingburdenedheartsandminds.Inthefollowingpages,you’llfindmoredetailedexplorationsonmaintainingbalance.
FoodFearsandDisorderedEatingYoumightconfrontfood-relatedfearsonyourpathwiththeAutoimmuneProtocol.Foodfearcanbeatemporaryissueyoulearntoquicklyovercomeorasevereclinicaldisorderthatsignificantlyimpactsoreventhreatensyourlife.Fearsmighthavealegitimatebasisinalife-threateningallergyononeendofthespectrumbutrangetoharmfulimpairedthinkingontheother.Ifyouthinkyourpatternsarevergingonsevereandnotaseasilyaddressedasless-complexfears,therearewaystogethelp.Clinicallyrecognizedeatingdisordershaveavarietyofsignsandsymptoms.
Therearealsoeatingdisturbancesthatarenotclassified,buthavemuchincommonwiththerecognizeddisorders.Ifyounoticeyourselfedgingtowardanunhealthyplaceorifyouhavestruggledwithdisorderedeatinginthepastandrecognizeyourselfbeingtriggeredintoold,harmfulpatterns,pleaseseekhelp.Therearemanytrainedprofessionalswhocanassistyouinaddressingtheseseriousissues.YoucanstartbycontactingtheNationalEatingDisordersAssociation,TheAllianceforEatingDisordersAwareness,orusingEatingDisorderHope’sdirectorytofindmanyotherorganizationsthatarereadytohelp.
HowLongDoYouNeedtoEatThisWay?We’vesaiditseveraltimesalreadyinthischapter,butafewmorerepetitionswon’thurt—youarenotmeanttoeataccordingtotheeliminationphaseoftheAutoimmuneProtocollongterm.Astricteliminationphaseallowsyoursystemtocalmanda“wellnessbaseline”tobeestablished.Dependingonmanyfactors,
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youreliminationphasemaybelongerorshorterthanothers’beforeyouattemptreintroductions.Thekeywordsherearephaseandreintroductions.Thegoalistheleast-restricteddietthatsupportswellnessandallowsyoutoliveafulllife(withoutcrazy-makingfoodrulestofollowforever!).Nowforsomegeneralizations,becausehavingsomebasicguidancehelps.
●Everyonedoesaminimumof30daysintheeliminationphase.
●Manyreachbestresultswithabitlongertimeframe,usually60to90days.
●Forsome,improvementsarenotquiteenoughafter90days.Forthisset,sometroubleshootingandhelpfromtheirkeyplayercanuncoverunderlyingissuesthatrequiretreatmentbeyonddietaryandlifestylechanges(seenextcolumn).Remainingineliminationphasewhileworkingontheserootissuescanbehelpful,sinceitremovesvariables.
●Thevastmajoritydonotneedtoremainineliminationphasebeyondayear,eveniftheyarecontinuingtoexplorerootissues.
Theimportanttakeawayhereisthatonceyou’veexperiencedsuccessfulhealing,youcanandshouldstartexpandingyourdiet.Weallagreethatchocolateisworthit!
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AchievingWellness,NotanImageYourhealthisapreciousgift.Thatissuchaclichéstatement,butthoseofuswhohaveexperiencedthedepthsofautoimmunediseasehavehadthis
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whohaveexperiencedthedepthsofautoimmunediseasehavehadthisdramaticallydemonstratedinourownlives.Enjoyingrobusthealthinafullyfunctioningbodyisunfortunatelysomethingveryeasilytakenforgranted,untilyounolongerhaveit.Havingperfecthair,flawlessskin,andamodel’sshapepalesincomparisontoanintestinethatcanabsorbnutrients,aheartthatcanmaintainrhythm,orlungsthatcanexpandwithlife-givingoxygen.Everyonewantstobeseenasattractive,butifyoumakeachievingwellness
theprimarymotivatorofthisprocess,notacertainnumberonthescaleorreflectioninthemirror,youwillbenefitgreatlyfromthebalancethatcomeswiththatfocus.Intime,theworkyouhavedonetorestorehealthandthedeepappreciationyouhaveforitwillshineinunexpectedways.Thatkindofvitalityissomethingeveryonenotices!
TROUBLESHOOTINGSometimes,despiteyourbestefforts,theremaybesomethingholdingyoubackfromexperiencingthebenefitsoftheeliminationphase.Inthissection,wehaveoutlinedsomeareasyoumaywanttoexploreshouldyoufindyourselfnotimproving30to90daysposttransition.Supportfromyourkeyplayercanbeusefulhere,astesting,treatment,andexpertguidancecanhelpyounavigatethesecomplexsituations.
SmallIntestineBacterialOvergrowthWhenthebeneficialbacteriathatshouldresideinthelargeintestine(colon)migrateupintopartsofthesmallintestine,aconditioncalledSMALLINTESTINEBACTERIALOVERGROWTH(SIBO)occurs.Thesebacteriawreakhavoconthedigestiveprocessbyconsumingfoodthatshouldbeabsorbedintoyourbodyandproducehydrogenandmethanegasasanendproduct.Youendupwithburping,gas,bloating,diarrhea,andconstipation.ThebacteriathatareinvolvedinSIBOconsumefoodsrichinshort-chain
fermentablecarbohydrates,oligosaccharides,disaccharides,monosaccharides,andpolyols(otherwiseknownasFODMAPs).ManycommonlyeatenfoodscontaintheseFODMAPs—onions,garlic,apples,andavocadostonameafew.Whilehealthyindividualsarelikelytofeelnodifferenceeatingsomeofthesefoods,thosesufferingfromSIBOmayfeelanexacerbationoftheirsymptomslikebloating,abdominalpain,orstoolchanges.SIBOisacommonconditionforthosesufferingfromcomplexhealthissues
likeautoimmunedisease,andsuccessfultreatmentcanprovidebenefitinmanyareas.WhileavoidingFODMAPscanbehelpfulinmanagingsomeofthesymptomscausedbySIBO,youwillneedtreatment(prescriptionorherbal
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symptomscausedbySIBO,youwillneedtreatment(prescriptionorherbalantimicrobials)toeradicateitforgood.Wedon’trecommendattemptingtoself-manageortreatsuspectedSIBOwithoutapractitioner.Thatbeingsaid,tryinganeliminationofFODMAPsforacoupleofweekscanhelpyouassessifyourcontinuingdigestivesymptomsmaybecausedbythisissue.Ifso,youcantakethisinformationtoyourkeyplayerandrequesttobetestedforSIBO.Formoreinformationabouttesting,treatment,andrecoveryfromSIBO,we
recommendthebookDigestiveHealthwithRealFoodbyAglaéeJacob.
Low-FODMAP/AutoimmuneProtocol
TheHigh-FODMAPFoodsListincludeshigh-andmoderate-riskfoodsthatalsooverlapwithfoodsincludedduringtheeliminationphaseoftheAutoimmuneProtocol.IfyouhavebeendiagnosedwithorsuspectSIBO,youmaywanttoexperimentwitheliminatingthesefoodsandreintroducingaccordingtoascheduledefinedbyyourpractitioner’ssuggestions,asitcanvarywithtreatment.Youwillfindthefoodsonthislisttobeintwocategories,denotinghowpotentiallyproblematictheyareforsomeonewithSIBO.Thewordinparenthesesnexttothefoodisthefermentablesugarcontainedwithin.Acoupleimportantnotes:NoteveryonewithSIBOreactstoallfoodsinevery
category,sowhileyoumaytolerateavocados,anotherpersonwithSIBOmaynot.Anotherthingtokeepinmindisquantity:Sometimesyoucangetawaywitheatingasmallquantityofacertainfoodbeforeexperiencingsymptoms.Thisisanotherplacewherediligentjournalingcanbeahelpfulpractice.
HistamineIntoleranceHISTAMINEisachemicalproducedbythebodyorcontainedinfoodthatisaneurotransmitter(hormonalmessenger),aswellasapartofthebody’sinflammatoryresponse.Undernormalconditions,itisbrokendownanddetoxifiedinthegut.SomepeoplehaveHISTAMINEINTOLERANCE,aconditionwheretheirbodiescannothandletheexcesshistamine.Thiscancausesymptomssuchasheadachesandmigraines,flushing,rashes,hives,congestion,racingheart,anxiety,nausea,andvomiting.Histamineintolerancecanbecausedbygeneticpredisposition(likeamutationintheenzymesthatdegradehistamineormethylation),ormorecommonly,anovergrowthofbacteriainthegut(likeSIBO).Sometimes,histamineintolerancecanbeimprovedbytreatingtheunderlyingrootcause.Talktoyourkeyplayerabouttestingandtreatment.Histaminecontentinfoodisadirectproductofhowithasbeenhandledand
processed.Meat,fish,andshellfishnaturallyproducehistamineassoonastheyarebutcheredorharvested,andthishistaminelevelincreasesastimegoeson.
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arebutcheredorharvested,andthishistaminelevelincreasesastimegoeson.Curedoragedmeats,aswellasfoodsthathavebeenimproperlyhandledorstored,willhaveahigherhistaminecontentthanfresh.Duringthefermentationprocess,histamineiscreatedbythemultiplyingbacteria.Ifyoufindthatyouarereactingtofoodshighinhistamine,followingalow-
histaminedietcanhelpmanagesymptoms.Histamineintoleranceisnotlikeanallergy,whereaverysmallamountofasubstancecancauseaproblem,butmorelikeathresholdthatispassedbeforesymptomsappear.Youmayfindthatyoureacttosomehigh-histaminefoodsbutnotothers,oryoumaygetcomfortablewithservingsizesandcombinationsthatallowyoutostaybelowyourpersonalthreshold.Inaddition,itisimportanttoworkwithyourkeyplayeronpinpointingtherootcauseofyourhistamineintolerance,asitcansometimesberesolved.
High-FODMAPFoodsListAVOID
VegetablesArtichokes(fructose)Asparagus(fructose)Cabbage(fructan)Garlic(fructan)Jerusalemartichokes(fructan)Leeks(fructan)Okra(fructan)Onions(fructan)Raddichio(fructan)Shallots(fructan)
FruitApples(fructoseandpolyol)Apricots(polyol)Blackberries(polyol)Cherries(fructoseandpolyol)Driedfruit(fructose)Fruitjuice(fructose)Grapes(fructose)Mangos(fructose)Nectarines(polyol)Peaches(polyol)
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Peaches(polyol)Pears(polyol)Persimmons(polyol)Plums(polyol)Watermelon(polyol)
SweetenersHoney
BECAUTIOUS
VegetablesAvocados(polyol)Beets(fructan)Broccoli(fructan)Brusselssprouts(fructan)Butternutsquash(fructan)Cauliflower(polyol)Celery(polyol)Fennelbulb(fructan)Mushrooms(polyol)Sauerkraut(fructan)Sweetpotatoes(polyol)Yams(polyol)
FruitBananas,unripeLongan(polyol)Lychee(polyol)Rambutan(polyol)
SweetenersCoconutflourCoconutmilkCoconutsugarDriedcoconutMaplesyrup
High-HistamineFoodsList
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FoodsontheAutoimmuneProtocolandcommonreintroductionsthatarealsohighinhistamineinclude:Alcohol(evenwhen
cookedoff)CannedfishCannedmeatCheeseCoconutaminosCuredmeat(bacon,sausage,lunchmeat)DriedfruitFermentedvegetables(includingsauerkraut)FishFishsauceFruit(bananas,grapes,citrus,pineapple,strawberries)Kefir(includingcoconut)MushroomsPorkShellfishSmokedfishSmokedmeatSpinachVinegarYogurt(includingcoconutmilkvarieties)
DysbiosisItiscommonforthosewithautoimmunediseasetosufferfromanimbalanceofgutmicroflora,otherwiseknownasdysbiosis.Thiscanpresentitselfinamultitudeofways—maybeyousimplyhavetoofewofthebeneficialbacteriathatarenecessaryforregulatingtheimmunesystem,makingessentialvitamins,andkeepingyourcolonhealthy.Othersmayhavebacterialinfections,overgrowths,orissueswithyeastandparasites.Manyimbalancesingutfloraleadtootherimbalances,andyoucanbeleftwithacomplexwebofgutproblemsthatisdifficulttounravel.Abigredflagthatyoumaybesufferingfromdysbiosisisanintoleranceto
carbohydrates,evenwhencontainedina“realfood”packagelikefruitortuberssuchassweetpotatoes.Often,thesefoodscontainthe“food”thattheseorganismsthriveon,causingsymptomstoworsen.Althoughavoidanceofcarbohydratescanbehelpfulformanagingsymptoms,itisnotagreatlongtermapproachbecauseyouendupalsostarvingyourbeneficialflora,whichcanhavenegativeconsequences.Ifyounoticeyoudon’ttoleratecertaincarbohydratesorcontinuetohavedigestivesymptomsafter30to90daysintheeliminationphase,itwouldbewisetoaskyourkeyplayerforacomprehensivestooltest,onethatcanhelpdiagnoseyourissue.Treatmentofdysbiosiscanbemultiphaseandgenerallytakestime.First,it
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Treatmentofdysbiosiscanbemultiphaseandgenerallytakestime.First,itmaybenecessarytokillofftheworstoffenderswithconventionalornaturalantimicrobialagents.Next,beneficialstrainsoffloramustbeslowlyreintroduced,anddietarymodificationsmaybenecessarytostarveoutcertainspeciesorfeedothers.Thetreatmentforsometypesofdysbiosismaybeexactlywhatexacerbatesanothertype,soitisimportanttoworkwithapractitionerwhoisusingtestingtodeterminethetypeoftreatmentrequired.
DYSBIOSISCHECKLISTThisisachecklistthatwillhelpyoudetermineifyoushouldtalktoyourkeyplayeraboutbeingevaluatedfordysbiosis.
◻ Ihaveahistoryofexcessiveantibioticuse.
◻ Ihaveahistoryofeatingahigh-carbdiet.
◻ Isufferfromconstipationordiarrhea.
◻ Isufferfrombrainfog.
◻ Isufferfromabdominalpain,bloating,orgas.
◻ Ihavefoul-smellingstoolsand/orgas.
◻ InoticemysymptomsworsenwhenIeatsweetfoods.
◻ InoticemysymptomsworsenwhenIeatstarchyfoods.
◻ Icravesweetorstarchyfoods.
◻ Icontinuetohaveskinproblemslikeacneorrashes.
◻ Ifeelworseindampormustyenvironments.
◻ Isufferfromfrequentheadaches.
DIGESTIVEISSUESOptimaldigestionisnecessarytoseethebenefitsofagreatdiet.Unfortunately,digestiveissuescanbeacommonroadblocktosuccessduringtheeliminationphase,asjustchangingwhichfoodsyoueatmaynotbeenoughtorestoreoptimalguthealth.Whilemanyoftheseissuescanberemediedbysupplementsandrarelywarrantmedicalintervention,itmaybehelpfultohaveapractitionerguideyoutoensurethatyouareonlysupplementinginareaswherethereisaclearneed.
CommonDigestiveIssues●LOWSTOMACHACID(HYPOCHLORHYDRIA)—Weneedadequatestomachacidto
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fullybreakdownanddigestproteinsandprepareourbodiesforfurtherdigestion.Ifyouareexperiencingacidreflux,indigestion,ornoticinglargepiecesoffoodinyourstool,askyourkeyplayertodetermineifyouhaveenoughstomachacid.
●BILEINSUFFICIENCY—Bileisnecessarytoemulsifyanddigestthehealthyfatsthatweeat.Nothavingenoughbilecanleadtosymptomslikenausea,pain,diarrhea,andgreasyorfattystools.Thoseexperiencingtheseissues,aswellasthosewithoutgallbladders,shouldasktheirkeyplayerforsupportinthisarea.
●ENZYMEDEFICIENCY—Yourpancreasmakesenzymesthatareessentialforthecompletebreakdownofproteins,fats,andcarbohydratesinyourdiet.Lackingenzymescanleadtoincompletedigestionandgastrointestinaldistress.
●LACKOFBENEFICIALGUTFLORA—Beneficialflora,otherwiseknownasprobiotics,areanessentialandnecessarycomponentofhealthygutfunction.Ifyouhaveahistoryofantibioticuse(whichcanwipeoutthebadandthegood)orareexperiencingdigestiveissues,youmaynothaveenoughbeneficialbacteriainyourgut.ThreecommontypesofprobioticsareLactobacillusspecies,Bifidobacteriumspecies,andsoil-basedprobiotics(variousspeciesfoundinthesoil).
OTHERISSUESAdditionalFoodAllergies
AlthoughtheAutoimmuneProtocolremovesmostfoodslikelytobeproblematicforyoufromanautoimmunestandpoint,itcanbecommonforyoutohaveadditionalfoodallergiesand/orsensitivitiestofoodsonthe“include”list.Ifyounoticethatyouaregettingneworworseningsymptomsafterintroducingafoodyoutypicallydidnoteatbefore,ornowareeatingmuchmorefrequently,itisimportanttoremovethatfoodasapotentialallergen.Thisoftenhappenswithfoodslikecoconut,whichisprettyuncommoninthemoderndietbutcanbeheavilyrelieduponasadairyreplacementintheeliminationphase.Itisimportanttoalsoexcludeanyfoodyouhaveaknownallergy,sensitivity,orintolerancetowhileontheAutoimmuneProtocol.
NotEnoughCarbohydratesIfyoufindyourselfunusuallytiredwhileontheeliminationphase,youmayhaveinadvertentlystartedeatingalow-carbohydratediet.WhiletheAutoimmuneProtocolisnotbydefinitionlow-carb,youcanenduphere
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especiallyifyoudon’tgooutofyourwaytoeatcompliantstarchycarbs.Ifyouarehavingissues,thefixissimple—trytoincludesomestarchycarbsinyourdietonadailybasis.Everyonehasauniqueindividualtolerancetotheamountofcarbohydrateinhisorherdietsowedon’thaveaspecificrecommendation,butitisworthtryingtoupyourintakeifyoufindyourselffeelingrundownandfatigued.
Elimination-Diet-FriendlyStarchyCarbohydrates
●Arrowroot
●Cassava
●Parsnips
●Plantains
●Sweetpotatoes
●Tapioca
●Taro
●Turnips
●Wintersquash(likepumpkinorbutternutsquash)
●Yams
CALLTOACTIONThischapterisextensiveanddensewithinformation.It’swithgoodreasonthough;nourishingyourselfisthebasisoflivingwellwithautoimmunedisease.Thefoundationforsuccessislaidbyhowyouchoosetofuelyourbody.Pouringthewrongkindoffuelintothegastankofacardestroysit,ruiningeachpartofitscarefullyassembledmachinery.Thisisaveryaptmetaphorforyourbody;exactlythesameprinciplesapply.We’veworkedtoshowyouthattakingthetimetolearnaboutsoundnutritionalchoices
andthenputtingthemintopracticewithplanning,preparation,andbalancewillpayhugedividends.Afteryou’vedecidedontherightdietarytransitionforyourself,diveinandgiveyourbodytimetoreceivethebenefitsofincreasednourishment.Ifyoufindyourselfwithlingeringissuesevenaftermakingmajordietarychange,don’tbediscouraged.Simplytroubleshoot,withthehelpofyourhealth-careteam,togettotherootcausesofyoursymptoms.Thispointonthejourneyislikelytobeoneofthe,ifnotthemost,transformative
experiences.Learningtonourishyouruniquesystemisadelicateanddemandingprocess,butthewisdomgainedislikelytochangeyourlife.
*Ifyouoranyoneonyourhealth-care teamsuspects thatyoumayhaveceliacdisease,youwillwant to
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requestantibodytestingbeforeyoubeginagluten-freediet,asyourresultsmaybeinaccurateafteradoptingthiswayofeating.
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CHAPTER4
Rest
“Improvingthequality,duration,andtimingofyoursleepisoneofthesinglemostpowerfulinterventionsyoucanmaketoimproveyourhealth.”—CHRISKRESSER,YOURPERSONALPALEOCODE
Theevaluationandimprovementofyoursleepisameaningfulandnecessarystepinmanagingyourchronicillness.ChrisKressersaysitperfectly—sleepisnotoptional.Ifyouhavetroublefallingasleep,stayingasleep,aretireduponwaking,orfeelsleepyorfatiguedthroughoutyourday,itisclearyouareindeepneedofimplementingsomebettersleephygieneand/ortroubleshootingyourbarrierstosleep.Sleepproblemsareprevalentinourculture,andwhatmostpeopleconsidernormalsleepisanythingbut.Itissafetoassumethateveryonehasstepstotakeinimprovinghisorhersleep.Excessinflammation,lesscellularregenerationandrepair,loweredimmunity,andimbalancedhormonescanbetheoutcomeoftoolittlerest.Evenifyouhaveaddresseddietaryissuesandmadeotherlifestylechanges,theywon’tbeeffectiveifyouaren’tsleepingproperly.Inthischapter,we’llbecoveringthebasicsofsleepaswellasgivingyousomepracticaltipstointegrateintoyourhealingroutine.
WHATISSLEEP?Despitethefactthateveryonesleepstosomedegreeoranothereverynight,theexactreasonswhyyousleep,aswellaswhatexactlyhappenswhileyousleep,largelyremainamystery.Whilesleepwasoriginallythoughtofasadormant,inactivestate,itisbecomingincreasinglyunderstoodthatyourbodyisactiveduringsleep,withmanyimportantfunctionsoccurringonlywhenyouaresleeping.Researchisgettingclosertounravelingthismystery,butfornow,mostofwhatweknowisthatgoodphysicalandmentalhealtharedeeplydependentontheprocessesthattakeplacewhileyouareinthisrestfulstate.Sleepistriggeredbyamixofneurotransmitters(hormonalmessengersinthe
brain)andhormones,aswellasincreasedsleeppressure,whichbuildsasyouareawakeandculminatesasyoureadyyourselftofallasleep.Fallingasleeptakesyougraduallyfromaconscioustoanunconsciousstate.Onceyouare
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asleep,yourbodyprogressesinandoutoffivestages,inacyclicalfashion.Ifyourbodyachievestheadequatedurationandtimingofallofthestages,withoutinterruption,givingitachancetoperformallofthosefunctionsnecessaryforoptimalhealth,youwakeupfeelingenergizedandrefreshed.Unfortunately,thisisoftenhardertoachievethanitshouldbe.Sleepdeprivationcausesnegativeconsequencesinourhealthonaregularbasis.
AGROWINGPROBLEMThelackofsleepourcultureisexperiencinghasreachedepidemicstatus.Whileweneed7to8hourspernight,35percentofadultsreportgettinglessthan6hoursofsleep.Fiftyyearsago,thatfigurewas2percent.Whyisthisso?Acoupleoffactors—astimegoeson,ourculturecontinuestoglorifyproductivityandworkaholismmorethanrestorationandrelaxation.Timespentsleepinghassteadilydecreasedastimespentworkinghasincreased.Inaddition,exposuretolight(especially“bluelight”emittedbyTVscreens,computers,andsmartphones)afterthesunhasgonedowndeeplyimpactsourbody’sownnaturalrhythms.Thistechnologyhasenabledustoworkround-the-clockandoverridethenaturalprocessthatcausesustosleep.Astroublingasitis,sleeplessnesshasbecomethenormandaculturallyacceptedpartofmodernlife,withmostofusunawareofitsconsequences.Whilethemajorityofpeoplesimplydon’tgetenoughquantityorqualityof
sleep,sleepdisordersandotherissuesarewidespreadandgrowing.Nearly1in4Americanssufferfromsleepdisordersthatareinturnlinkedtohealthissueslikedepression,obesity,type2diabetes,cardiovasculardisease,andoverallriskofdeath.Thesedisordersinclude:
●Insomnia—theinabilitytosleep
●Sleepapnea—interruptedbreathingduringsleep
●Narcolepsy—theinabilitytocontrolthesleep-wakecycle
Whiletherearetreatmentsfortheseconditions,theyonlyhelpmanagesymptomsanddonotattempttofixtheunderlyingimbalance.Onethingisclear—therisingprevalenceofsleepissuescombinedwiththe
ongoingculturalshiftthatdevaluestheneedforsleepisnotgoodforourhealth.Despiteagrowingepidemicofenormousproportion,mostpeopleliveunawareoftheconsequencesofsleepdeprivation,suchas:
●Decreasedimmunity(suchascatchingacoldorflumoreeasily)
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●Decreasedstresstolerance
●Propensityforweightgain,obesity,anddiabetes
●Reducedlearningcapacity
●Greaterriskforchronicdisease
●Increasedfatigueandloweredproductivity
●Mentalhealthissues
●Systemicinflammation
●Increasedriskofdeath
Clearly,theeffectsonourhealtharedetrimentalandweneedtoreprioritizethisforgottenareaofourlives.Takingcareofoursleepwouldputahugedentinthevastmoderndiseaseburdenwehavetoday,aswellasactuallymakinguslevel-headedandefficient!
HOWDOESSLEEPWORK?Inordertodescribesomeofthethingsthatcangowrongwithsleep,wemustfirstaddresswhatweknowaboutthefactorsthatcontroloursleepandwakecycles.Whatweknowaboutthesecyclestodaywasdevelopedasthetwo-processmodelofsleepregulationproposedbySwisssleepresearcherAlexanderBorbély,MD.Anothersleepresearcher,DanPardi,MS,developedterminologytodescribethismodel,withtwoopposingfactorsaffectingthesecycles.Thefirstissleeppressure,whichistheincreasingneedtosleepthatstartswhenyouwakeupandaccumulatesthelongeryougowithoutsleep.Assleeppressurebuilds,youbecomemoretireduntilyouareabletofallasleep.Thesecondiswakedrive,whichproducesalertnessandwakefulnessincontrasttosleeppressure.Duringtheday,yourwakedriveincreasesandkeepsyoualertandyourenergylevelsstable.Unlikesleeppressure,whichisregulatedbythetimethathaspassedsincesleepinglast,wakedriveisdrivenbyyourcircadianrhythm,whichisa24-hourcycle,andnaturallydissipateswhenitistimetosleep.Thisisadelicatesystemthatcanbedisruptedinmanyways.Forinstance,by
notgettingenoughsleeponenight,youareleftwithsleepdebt,whichwillthenbetackedontothenexttimeyousleep.Evenifthatnextsleepcycleisoptimal,youmaystillwakeupfeelingunrestedbecauseyoudidnotsleepenoughtocancelouttheadditionalsleepdebt.Acommonpracticeistogetlesssleepduringtheworkweekandthenmakeupforitontheweekend,butitisrarelypossibletoachievewithoutleavingsomeoutstandingdebtweekafterweek.This
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possibletoachievewithoutleavingsomeoutstandingdebtweekafterweek.Thisleadstoachronic“negativebalance”andlong-termimpacts.Anyonewhohasbeenthroughanexamweekincollegeknowsfirsthandhowsleepdebtcancatchupwithyou!Yourcircadianrhythmisa24-hourcycleofbiologicalprocessesthathasan
intricaterelationshipwithyoursleep-wakecycle.Yourbrainisincontroloftheseprocesses,whicharecarriedoutthroughthereleaseofhormonesthatriseandfall,dependingonthetimeofday.Somehormones,likecortisol,increaseinthemorningasyouwakeupandprovidetheenergyyouneedtogetthroughtheday.Incontrast,melatoninincreasesacouplehoursbeforebedandpromotesdrowsinesstoinducesleep.Therearemanyfactorsthatimpactyourcircadianrhythm,butoneofthemostpowerfulisthelight-darkcycle.Exposuretobrightlight(especiallydaylight)duringthedaytimeandcompletedarknessatnighthelpsourbodyregulatethiscycle.Therearemanyfactorsthatcandisruptyourcircadianrhythm,whichcancausesleepinessduringthedayandwakefulnessatnight.We’llbediscussingtheselateroninthechapter.
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SLEEPANDHEALINGHowdoessleepfitinwiththehealingprocess?Gettingtheappropriatequalityanddurationofsleepisabsolutelynecessaryforhealingandrecovery.“Dialing
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anddurationofsleepisabsolutelynecessaryforhealingandrecovery.“Dialingin”yoursleepcanlowerinflammation,regulateandstrengthentheimmunesystem,andpositivelyimpacthungerhormonesandmetabolism.Yourbodyengagesintherestorativeprocessoftissuerepairandregenerationonlywhenyouaresleeping—whichmeansifanautoimmunediseaseistakingitstoll,itshouldbeimportanttoyou!Inaddition,adequatesleepenhancesmemoryandmentalclarity,improvesenergylevels,helpsmanagestress,andkeepsyouhappy.Whileitmaynotbethemostobviousstepinyourhealingjourney,itisanabsolutelyessentialone!
HOWMUCHSLEEPDOYOUNEED?Sleepneedsarehighlyindividual,butresearchshowsthatmostadultsneed7to8hoursofuninterruptedsleep.Youmayfeelthatyoufunctionjustfineonthenationalaverageof6hours;ifyounoticeapatternoffeelingexcessivelytiredinthemorning,possiblyneedingstimulantssuchascaffeine,and/orhavingmoreenergyatnight,itisasignthatyoursleepneedsarenotbeingmet.Ontheotherhand,youmayfeelthatyouneedanexcessiveamountofsleep,
perhaps10to12hourspernight,tofeelrested.Thisisnotuncommonforthosesufferingfromchronicillnessandisoftenasymptomofautoimmunedisease(likeHashimoto’sthyroiditis).Ifitisatallpossible,allowyourselftomeetyourbody’sneeds.Sometimes,asunderlyingcausesareresolved(suchasthelackofthyroidhormonewithHashimoto’s)orsleepqualityimprovesduetolifestylechanges(seethelifestyleguide),youmayfindyourselffeelingrefreshedandneedinglesssleep.Asitappliestohealing,itisimportanttoerronthesideoftoomuchsleep
ratherthantoolittle.Aswehaveoutlinedinthischapter,sleepisabsolutelyessentialtothedeephealingandtissuerepairnecessaryforlivingwellwithautoimmunedisease.Doyourselfafavorandmakesuretogetinbedwithplentyoftimetospare,andgiveyourselfthatextrahourortwotosleepininthemorning.Yourbodywillthankyou!Forthosewhoregularlywakeupwithanalarmandmaybeunawareoftheir
body’snaturalsleepneeds,wehavedesignedasleepexplorationexercisetohelpyoudetermineyourrequirements.
WHATINFLUENCESAGOODNIGHT’SSLEEP?Therearemanyissuesthatcanfactorintosleepdisturbances:diet,stress,circadianrhythmdisruption,environmentalinfluences,andourhealthconditionsthemselvesarejustafewthatwe’llbefocusingonhere.Understandinghow
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eachoftheseimpactsbothsleepquantityandqualitycanbeusefulintryingtocombatthenegativeeffects.
DietAlthoughitmaynotbereadilyapparent,ourdietscanhaveanimmenseimpactonoursleep.Understandingthebasicreasonswhycanhelpyoumaketheconnectionsandhopefullyallowyoutoinstituteafewsimplechanges.Caffeineconsumption(whethercoffee,tea,orchocolate)canbeadietary
factorinsleepdisturbances.Thisisbecausecaffeinestimulatestheproductionofcortisol(there’sthat“wakeup”hormoneagain!).Theselevelscanstayelevatedfor6hoursormoreafterthecaffeineisconsumed.Somepeoplefindthateven1cupofcoffeeorteainthemorning(orevenchocolate,fortheverysensitive)impactstheirsleepthefollowingnight.Youmayfeellike,overtime,youaremoreandmoretoleranttocaffeine,withitaffectingyoulessandless.Thisispartlytrue,butcompletetoleranceneveroccurs,sothinkingthatitdoesn’taffectyouissimplywrong.Alcoholconsumptioncanbeanotherdietaryfactorinsleepdisturbances,fora
fewreasons.Alcoholisadiuretic,whichmeansitforcesthebodytoexcretewaterandcanleadtodehydration.Ifyou’veeverdrunktoomuchandthenfoundyourselfawakeinthemiddleofthenightneedingabigglassofwater,youunderstandthiseffect.Alcoholconsumptioncanalsotriggerthereleaseofinsulin,whilesimultaneouslyimpairingtherectifyingreleaseofglucosefromthelivertopreventatoo-lowbloodsugar.Althoughmanypeoplethinkanightcaphelpsthemsleepwell,bothalcohol-relateddehydrationandbloodsugarcrashesdisruptsleep.Bothlow-fatandlow-carbdietsgetitwrongwhenitcomestosleepingwell.
Thesedietaryapproachescanleadtopoorsleep,eveninsomnia.Weallknowthefeelingofbeingjustabittoohungrywhenwehitthepillow—tryingtomaintainafastof7to9hourswithahungrytummyissimplyunrealisticandinsteadresultsintossingandturning.Inaddition,researchshowsthatdensecarbohydratesources,likestarchyvegetables,alsohelpussleepbetter.Carbshelptheaminoacidtryptophanenterthepinealgland,deepinthecenterofthebrain,whereitcontributestotheproductionofmelatonin(thatsleephormone).Carbsalsohelppreventyourbloodsugarfromdroppingovernight.Whenbloodsugargetstoolow,thehormonecortisolisreleased(thatalertnesshormone).Ifyouconsistentlywakeupsuddenly,feelingabitanxiousbetween2a.m.and4a.m.,it’sprobablyabloodsugarcrashfromeatingtoolittlecarbohydrateatyoureveningmeal.
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Finally,thereistheissueoffoodsensitivities.Reactionscausedbyafoodyouaresensitivetocanvarywildly,andoneofthepossibleresponsescouldbetroublesleeping.Youmayfindthattroublefallingasleep,stayingasleep,orjustplainfeelingunrestedistheresultofconsumingaparticularfood.Beawareofthispossiblereactioneitherimprovingasyoueliminatefoodsorcomingbackasyouexperimentwithfoodreintroductions.
ChronicStressMostofusunderstand,intuitively,thatchronicstresscontributestosleepdisturbances.Thatawful,pressure-cookerjobishardtostopthinkingabout,evenwhenit’stimetohitthepillow,ormaybetheargumentsyou’vebeenhavingwithyourpartnerleaveyoufeelingangryandampedforhourseachnight.Whatexactlyiscausingthatsleeplessnessinresponsetostress?Youguessedit—it’scortisolagain!Chronicstressstimulatesconstant
productionofcortisol,whichcausesimbalancesinyourhormonalcycleanddisruptsyourcircadianrhythms.Cortisolneedstosteadilydecreaseduringthedayandallowmelatonintopickupintheevening.Whenitstayselevated,yourbodydoesn’treceivethesignaltoturnoffandrest.Youmayfallasleep,butifyourhormonalbalanceisoff,thenaturalsleepcyclecanbedisrupted,leadingtopoor-qualitysleep.Tomakemattersworse,lackofsleepisitselfaformofchronicstress,makingthecycleaworseningloop.Activelymanagingstress,especiallythatlong-termkind,isextremelyimportanttohealthysleep.
CircadianRhythmDisruptionCircadianrhythmreferstoyour“bodyclock.”Humans(andanimals,plants,andevenmicrobes)gothroughspecificbiologicalprocessesatkeypointsinaroughly24-hourcycle.Thisrhythmismostinfluencedbyalternatingperiodsofsunlightanddarkness,knownasthelight-darkcycle.Therearestagesinlifewheretherhythmgoesthroughsomechanges,despite
theselight-darksignals.Asinfants,ourclocksarenotmatureanddonotrespondasreadilytolight-darksignals.Then,asteens,wetypicallyexperiencesleepphasedelay,wherewefeelalertlaterintothenightandwanttostayasleeplaterintotheday.Finally,inouroldage,wemayexperienceanothershiftreferredtoasadvancedsleepphasesyndrome,wherewefeeltiredearlierinthedayandbecomealertintheveryearlymorninghours.Anyonewhohasevercaredforaninfantwhoiswakingeveryfewhoursduringthenightorparentedateenwhoisuplisteningtomusicandlaughingwithfriendsatmidnightcanattesttothefactthatregardlessoftheserecognizedrhythmshiftsoverourlifespans,doing
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thatregardlessoftheserecognizedrhythmshiftsoverourlifespans,doingeverythingpossibletopromotetheregularityofourbodyclocksishugelyimportant.You’vealreadyheardaboutcortisolandmelatonin,thetwokeyhormones
affectingsleep.Thesehormoneshelpkeepthetimingofthecircadianrhythmsteady.Cortisolincreasesinthefewhoursbeforewewakeupandisatitshighestearlyintheday.Melatoninincreasesinthefewhoursbeforewegotobedandisatitshighestintheweehoursofthemorning.Productionofthishormonerampsupwithdarknessanddiminisheswithlightexposure.Iftheproductionofeithercortisolormelatoninisdisturbed,wesoonfindoursleepisamess.Soonerorlater,thisalsomeanswearemoresusceptibletoillnessanddisease,sincebothhormonesaremajorplayersinimmuneregulation.Protectingourcircadianrhythmshelpsreinforcethebalancenecessarytolivewellwithautoimmunedisease.
WhereAreYouontheSleep-QualitySpectrum?Thistestwillhelpyoudetermineifyoursleepqualityisoptimalorneedswork.Giveyourselfapointforeveryitemonthelistthatappliestoyou,andthentotalyourscoreandseewhetherimprovingyoursleepshouldbeapriority.
__ Myenergyisnotstablethroughouttheday.
__ Iamdependentonwakingupwithanalarm.
__ Ifeelrushedtogettobedatnight.
__ Ihavetroublefallingasleep.
__ Iwakemorethanonceduringthenight.
__ Ioftenwakeupbeforemyalarmandamunabletofallbackasleep.
__ Ihavetroubleconcentrating.
__ IhavebeentoldthatIsnore.
__ IhavebeentoldItossandturnatnight.
__ Igrindmyteethatnight.
__ IfindmyselfunabletofallasleepbecauseIamworryingaboutthings.
__ Ilieawakeforalongtimebeforefallingasleep.
__ Ihavetroublewakingup.
__ Ineedcaffeineinthemorningtogetmegoing.
__ Iwakeupoutofbreathand/orIhavebeentoldIholdmybreathwhileIsleep.
__ Iwakeupsweating.
__ Iwakeupsuddenlywithastrongsenseofanxiety.
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__ Iwakeupsuddenlyandfeelhunger.
__ Chronicpainpreventsmefromfalling/stayingasleep.
__ Iamsleepyduringtheday.
__ Ifindmyselfirritableorunabletotoleratestress.
__ Ioftenhaveahardtimerememberingthings.
__ Ican’tgetthroughthedaywithoutanap.
__ Ifindmyselfdozingoffduringtheday,whileworkingand/ordriving.
__ IfeellikeIaminadazeorbrainfog.
1—9LOWPRIORITY—Goodjob!Yoursleepqualityismostlikelygoodenoughforoptimalhealthandhealing.Wesuggestlookingoversomeoftherecommendationsinthefollowingchapters,asyoumayhaveotherareas(suchasdiet,stressmanagement,movement,orconnection)thattakeahigherpriorityinyourhealingjourney.
10—14MODERATEPRIORITY—Lookslikeyoursleepcouldusesomework!Timetodigintotherecommendationsthatfollowinthischaptertoseeifyoucanmakesomeimprovements.Yoursleepisnotaspoorasitcouldbe,butnowisthetimetoactbeforethingsgetworse.
15—HIGHPRIORITY—Uh-oh!Itappearsthatyoursleepqualityisextremelylow.Thisisastrongindicatorthatyouneedtoprioritizeandfocusontherecommendationslaidoutinthischapter.Inaddition,youmaywanttotalktoyourkeyplayertohelpyouunravelsomeoftheunderlyingfactorsthatareimpactingyoursleep.
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EnvironmentalFactorsSometimessleepdisturbanceisaboutenvironmentalfactors,likeartificiallight,electronicsusage,temperature,andnoise.Wehavetoobeythelawsofnature
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electronicsusage,temperature,andnoise.Wehavetoobeythelawsofnaturewhenitcomestosleep.Sleepisbestmatchedtoaparticularenvironmentwelivedinharmonywithformostourexistenceasaspecies:dark,freeofelectronics,cool,andquiet.Weneedtominimizeexposuretoartificiallightinthehoursbeforebedand
thenaimforcompletedarknessduringsleep,otherwiseourmelatoninproductionisdisrupted.Whatyoumaynotrealizeisthatthisisnotjustaboutyoureyes,itisalsoaboutlightexposuretoyourskin!Yourskinisalsophotosensitive,sopayingattentiontothisenvironmentalfactorcanhaveabigimpactonyoursleep.Theuseofelectronics,ingeneral,aswellaselectronicsinourbedrooms,
disruptssleep.Theblue-spectrumlightbeingemittedfromyourTV,laptop,tablet,orcellphoneisparticularlydisruptivetomelatoninproduction.Removingthemfromyourbedroomeliminatesthisenvironmentalfactor.Disruptionisn’tonlyaboutthelightexposure;scrollingthroughupsettingheadlinesorhavingatextchatwithfriendsisnotcreatingthebestatmosphereforsleep.Havinganemotionalbufferbetweenyourregulardaytimeroutineandbedtimeisimportant.Haveyoueverwokenupsweating,onlytorealizetheair-conditioningwent
outduringthenight,andthetemperatureslowlyroseinthebedroomuntilyouweresouncomfortableitdisruptedyoursleep?Weneedacomfortablebutcoolovernighttemperatureinourbedroomsforthebestrest.Throughouttheday,yourbodytemperaturerisesandfallsinapatternthatistiedtothesleep-wakecycle.Yourtemperaturegoesdownasbedtimeapproachesandgetstoitslowestpointintheveryearlymorninghours.Afterthat,itstartstogoupagain.Abedroomthatistoohotcanaffectyourbody’snaturaltemperaturecontrolsandresultinpoorsleep.Sleepresearchershavefoundthatatemperaturearound65°Fisaboutright.Noiseisthefinalenvironmentalfactorweareexploringhereandprobablythe
mostobvious.Anythingfromchildren,pets,electronicnotifications,neighbors,tostreetnoisecandisruptyoursleep.Itgoeswithoutsaying,butaquietroomisbest.
HealthConditionsForsome,sleepdisturbancesmaybetheresultofautoimmuneorrelateddiseases.Forexample,painfromyourrheumatoidarthritisorthevarioussymptomsofyourotherdiseasescanruinagoodnight’ssleep.Immunecellsthatplayaroleinyourdiseasemightalsobetoblame,astheysecretearangeofhormonesthatdisruptthecircadianrhythm.Inthiscase,muchlikewithchronic
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stress,anegativecyclecandevelopwheretheautoimmunediseaseiscausinglackofsleepandlackofsleepisworseningthedisease.
TROUBLESHOOTINGSLEEPYouknowyouneedtoworkonyoursleep—butwheredoyoustart?Therearemanyareaswheresmalladjustmentscanyieldbigresults.Here,wecoverthoseareasthatcanberefinedforbetterqualityanddurationofsleep.Takenoteofanythingthatringstrueforyou,andusethe“TroubleshootingChecklist”toincorporatetheserecommendationsintoyourroutine.
Diet
Thereareafewdietaryinterventionsthatmayhaveapositiveimpactonsleep.Thefirstistoeliminateorreducecaffeinefromyourdiet.Youwillwanttomakeaplandependingonwhereyouareonthespectrumofcaffeineintake(quittingcold-turkeyisnotadvised!).Ifyouaresomeonewhoreliesonafewcupsofcoffeeadaytokeepyougoing,andespeciallyifyougetheadachesorfeelgroggywithoutyourmorningcup,workonweaningyourselfgraduallyoffthecaffeine.Youcaneitherblendinsomedecaffeinatedcoffee(SwissWaterProcesscoffeehasfewerchemicals)startingwith25percentandincreasingthepercentage,orstartdrinkinglesstotalvolumeonaweek-to-weekbasis.Somecoffeedrinkershaveaneasiertimetransitioningtoblacktea,andthengreentea,whichbothprogressivelyhavelesscaffeine.Ifyouareateadrinker,youmaybesurprisedtofindouthowmuchcaffeineisinyourblackandgreentea!Chocolatecanalsobeaproblemforthosewhoareverysensitive.Ifyouarehavingtroublesleeping,itisgoodtoweanoffallcaffeine(evenchocolate!)foramonthtoseeifthatisthesourceofyourproblem.Whenyougotoadditback,youmayfindthatyouhaveathresholdoftoleranceoracutofffortimeofdaywhereitaffectsyoursleep.Acommonexamplemightbethatyoutolerate1cupofcoffeeinthemorning,butifyouhaveanymorethanthat,oranyintheafternoon,itimpactsyoursleep.Ontheotherhandaredepressants,whichcanhaveanequallynegativeimpact.
Alcoholcanbeamajorfactorforsomepeople,andwhileitcanfeellikeithelpsyoufallasleep,itislikelytopreventyoufromstayingasleepbecauseofitseffectsonhydrationandbloodsugar,asmentionedabove.Similartocaffeine,itishelpfultoavoidallalcoholforamonthormoretodeterminehowitaffectsyoursleep.Thenextdietaryinterventionthatmayhelpyoursleepisadjustingyourcarb
intakeatdinnertimeorbeforebed.Starchycarbohydrates(likesweetpotatoes,
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yams,plantains,andwintersquash,ifyouareintheeliminationphase),especiallywhencombinedwithahigh-qualityfat(oliveoil,coconutoil,orpasturedlardortallow)helpkeepyousatiatedthroughoutthenight.Mostpeoplesleepbestwhentheirstomachisneithertoofullnortooempty,andhavingafew-hours’windowbetweendinnerandbedtimeisoptimal.Thischangesifyouarespecificallysufferingfromissueswithblood-sugarregulationandfindthatyouwakeupafewhoursaftergoingtosleep—hereyoucantryhavingasmallbalancedsnackwithsomestarchycarbohydrate,fat,andproteinjustbeforebed.Everyoneshouldavoidsweetorsugaryfoodsintheeveningorbeforebed,astheyarelikelytospikebloodsugarandcauseamidnightcrash,wakingyouup!Itmaytakesomeexperimentingtofigureoutwhatworksbestforyou,butadjustmentsherecanhaveanimpactonqualityofsleep.Last,foodallergiesandsensitivitiescanabsolutelyimpactsleep.Ifyou
haven’tdoneaneliminationandreintroductionprotocol,reviewthedetailsinChapter3forguidanceonpinpointingthosetroublefoods.Youmayfindthatyoursleepimprovesaftereliminatingparticularfoodsfromyourdiet.
StressManagement
Ifyouareconcernedaboutyoursleep,stressmanagementneedstobeapartofyourroutine.Startamindfulnesspracticeandmakesureyoufollowthroughwithit.Thiscouldbeassimpleastaking1ormore5-minutebreaksduringthedaytositstill,bequiet,andlistentoyourbreath.Youmayhaveotheractivitiesthathelpyoumanageyourstresseffectively—meditation,hiking,yoga,walking,takingabath,gettingamassage,orjustbeinginnature.Whateveryoufindrelaxingandrestorative,makeanefforttoincludethatinyourdailyroutinetoseehowitimpactsyoursleep.Ifyouneedmorehelpinthisarea,we’llbeaddressingitindepthinChapter5.
WhenIwasmysickest,sleepwasamajorissueforme.Despitecrushingfatigue,Ihadaveryhardtimefallingandstayingasleep.Thestayingasleeppartwasparticularlyawful!Iwokeupalmosteverynightbetween2and4a.m.inaterrifyingpanic.Iwasoftensweatingprofusely,myheartwasbeatingrapidly,andIwouldlietheresureIwasexperiencingmyfinalmoments.Dietwasplayingahugeroleinthisproblem—mybloodsugarwascrashingeachnight,causingmyadrenalglandstokickintohighgear.Thatsurgeofcortisolwaswhathadmewakingupconstantlyinterror.Tomakemattersworse,Iwascompoundingtheproblembyattemptingtousealcoholtohelpmesleep.Ithoughtthatanightlyglassofwinemighthelpmerest,but,infact,itwasexacerbatingtheblood-sugarcrashandseverelydehydratingme.WhenIbegantoincludemorecarbohydrateandfatintomyeveningmeal,andquitalcoholaltogetherforalongperiod,mysleepimprovedimmensely.IfIfocusondietaimedatwell-
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altogetherforalongperiod,mysleepimprovedimmensely.IfIfocusondietaimedatwell-balancedbloodsugarandkeepalcoholconsumptiontospecialoccasions,I’malmostguaranteedarestfulnight.
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SUPPORTINGYOURNATURALRHYTHMSAsyoufoundoutearlierinthischapter,itisveryeasyforyournaturalcircadianrhythmtogetofftrackfromexposuretolightatthewrongtimesduringtheday.Thisfixgoesalittleagainstculturalnorms,butcanbeincrediblyeffectiveatpromotingqualitysleep.First,youwillwanttomakesuretotimeyoursleep-wakecycleascloseaspossibletosunsetandsunrise.Formostofus,thismeansgoingtobedearlierandwakingupearlier.Beinginbedby10andupby7isagreatgoal.Itmaytakesomeprioritizingandrearrangingtomakesureyouarereadytowinddownattheappropriatetime,butyouwillmakeupforitwith
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increasedenergyandproductivityafterimprovingyoursleep.Next,youwanttomakesuretominimizeyourexposuretoblue-spectrum
lightafterthesungoesdown.Thiscanmeandimmingthelights,installingblue-light-blockingsoftwareonyourcomputeranddevices,orwearingblue-light-blockingglassesintheevenings(seeResources).Youalsowanttomakesurethatyourbedroomiscompletelydarkandfreefromlightpollution(youmaywanttoinvestinsomeblackoutshades).Don’tunderestimatethisrecommendation!Minimizingyourexposuretobluelightbeforebedandalllightatnighthelpsyourbodymakethehormonesnecessaryforinitiatingandstayingasleep.Similarly,youwanttoexposeyourselftobluelightduringtheearlierpartof
theday,preferablyinthemorningrightafterwakingup.Thishelpsyourbodymakethehormonesthatwakeyouupandgetyougoingfortheday.Ifyoucangetoutsideforatleast20minuteswithoutsunglassesandletnatureworkitsmagiconresettingyourinternalclock,thatisthebestwaytogo!Forthosewhocan’tmakeitoutside,ablue-lighttherapylampcanbeagoodcompromise(seeResources).Anoteaboutshiftwork—weknowthatforsomepeople,theirjobmakesit
nearlyimpossibletosleepandrisewiththesun.Ifyouneedtoworkduringthenight,youneedtobeevenmorediligentaboutprotectingyourcircadianrhythmsandstayingonaregularcycle.Youcansimulatea24-hourlight-and-darkcyclewiththeuseofblue-light-blockingglasses,averydarksleepingarea,aswellasablue-light-emittinglamp.
PracticeGoodSleepHygieneItisimportanttohavearegularbedtimeroutinethatisconducivetohelpingyoufallasleep.Goingstraightfromwork,exercise,anintenseTVshow,oraheateddiscussionwithalovedonetoimmediatelytryingtofallasleepdoesnotsetyouuptoachievethatgoal.Trytoplanarelaxingactivityorritualtorepeateverynightbeforeyougotobed.Thismightbesomethingassimpleaswashingyourfaceanddoingashortmeditation,readingabook(carefulwithnovelsthataretoointenseorstimulating!),takingabathwithepsomsalts,orjournaling.AvoidwatchingTV,working,havingtensediscussions,doingstrenuousexercise,payingbills,scrollingsocialmedia,oranythingelsethatisgoingtopreventyoufromrelaxingandfallingasleep.Equallyimportantismakingsureyoursleepenvironmentiscomfortableand
conducivetosleep.Yourbedshouldbecleanandcozyandyourroomcoolanddark.Ifthereistoomuchlightcominginthroughyourwindows,consider
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investinginblackoutshades,andmakesuretocoverupanyblinkingorsolidlightsfromelectronicdeviceswithdarktape(orbetteryet—getthemoutofthebedroom!).Ifyoucan’tcontrolthelightsituation,youmaywanttopurchaseaneyemask.Ifnoiseisanissue,youmaywantadevicetomakewhitenoise(anairpurifierorfanhelpshere)ortouseearplugs.Ifyoucan,getalltechnologyoutofthebedroomanddon’tusethatspacefor
workingorwatchingtelevision.Chargedevicesoutsidethebedroom,andmakesuretheyaresetnottoding,buzz,orbeepduringsleepinghours(forthoseofyouwhoareworriedaboutemergencies,youcansetmanydevicestoringonsecondcallorhaveaselectfewnumberswhocanalwaysreachyou).Someoftheserecommendationsareamongthemostdifficulttoimplement,becausepoorsleephygieneisingrainedinourculture.Asyoustarttomakesleepmoreofapriority,thesestepswillcomemorenaturally(seethelifestyleguide)!
MovementGettingmoreexerciseduringthedaycanhelpyoufallasleepeasieraswellasimprovethequalityofyoursleep.Ifyouarehavingtroublewithyoursleepanddon’tgetmuchexercise,trystartingagentleexerciselikewalkingoryoga.Ifyoudowellwithmoreintenseexercise,youcantryrunning,cycling,liftingweights,oranythingelsethatyoufindpleasurablethatisalsonottooenergy-depleting—justdon’tdotheseactivitiesinthefewhoursbeforebed!We’llbetalkingmoreaboutoptimalexerciseinChapter6.
SupplementationYou’llneedguidancefromyourhealth-careteamhere,buttherearesomesupplementsthatcanbehelpfulfortroubleshootingissueswithsleep,likemagnesium,variousherbalpreparations,andothernutrients.Mostpeoplefindthattakingmagnesiumbeforebedhelpsthemrelaxandfallasleepmoreeasily.Wedon’trecommendmelatoninunlessprescribedbyadoctorbecauseitcancausethebodytomakelessofthisessentialhormone.Thereareotherherbsandnutrientsthatcanbehelpfulforbalancingsleep.Ifyou’veworkedthroughsomeofthepreviousrecommendationsandarestillhavingtrouble,itmightbetimetoaskyourkeyplayerorsupportplayertoassistyouwithputtingtogetheraprotocol.
NapsIfyouareunabletogetquality,uninterruptedsleepduringthenight,nappingmightbenecessaryforyou.Foralotofpeople,nappingcanbeaproblem
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mightbenecessaryforyou.Foralotofpeople,nappingcanbeaproblembecauseitlessenssleeppressureandmakesitmoredifficulttofallasleepatnight.Ifyoufeellikeyoudon’tgetsleepyenoughbeforebedandhaveahardtimefallingasleep,napsarelikelytoexacerbatethisproblem.Thatbeingsaid,ifyoursleepisbeinginterruptedforotherreasons,suchaschronicpain,anewbaby,orotherwise,napsmaybenecessaryforyoutomeetyourbody’srequirementforsleep.Forthosewhoarelackinganhourortwoofqualitysleeppernight,napping
isn’tareplacementforthatsleep—besuretofollowalloftherecommendationsabovebeforeresortingtoregularnapstomakeupthedifference.Ingeneral,a20-to30-minutenapisrestorativeandlesslikelytointerruptregularsleep.Anhourorlongernapfeelsbetterforsomepeople,butitismorelikelytomakeitdifficulttofallasleeplater.Youwillneedtoexperimentandseewhatworkswellforyou.Uninterruptedsleepatnightispreferableovernappingbecauseyourbodyismoreeasilyabletoreachthedeeperandmorerestorativestagesofsleep.Nappingcanhelpmakeupadeficit—justdon’tuseitasareplacementforgettingtobedontime!Ifyouaresomeonewithchronicsleepdisturbances,anysleepshouldbe
encouraged,includingnapping.Sometimes,likewhenthereisanewbabyinthefamily,itisnotpossibletogetuninterruptedsleep.Inthiscase,makeanefforttogetsleepwhenevertimewillallow.
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TROUBLESHOOTINGCHECKLISTUsethischecklisttodetermineifyouhavetickedalloftheboxesasyoutroubleshootsomeof
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Usethischecklisttodetermineifyouhavetickedalloftheboxesasyoutroubleshootsomeoftheunderlyingcausesofsleepissues.Ifyouarestillstrugglingandfindsomeoftheseunchecked,it’stimetodiginandexploretheseareas!
◻ I’veeliminatedorreducedcaffeinefrommydietforatleast30days.
◻ Iavoiddrinkingalcoholbeforebed.
◻ Iincludestarchycarbohydratesandhealthyfatsinmydietatdinnertime.
◻ Iavoidsugarorsweetfoodsintheevening,especiallybeforebed.
◻ I’vedoneaneliminationdiettoexplorethepossibilityoffoodallergiesand/orsensitivities.
◻ Iincorporatestress-managementactivities(mindfulnesspractices,meditation,walking,yoga,massage,orbreathwork)intomydailyroutine.
◻ Igotobedearly(10p.m.orearlier)andwakeupearly,closetothesettingandrisingofthesun.
◻ Iminimizemyexposuretobluelightafterthesungoesdown(throughtheuseofblue-light-blockingglassesandsoftwareordimmingthelights).
◻ Imaximizemyexposuretobluelightinthemorning(eitherbygoingoutsideorusingalight-therapylamp).
◻ Iuseblackoutshades,aneyemask,orothermethodstoensurethatmybedroomiscompletelydarkwhenIgotobed.
◻ Ihavesetupmybedroomtobeconducivetosleep—comfortable,cool,quiet,anddark.IfIcannotcontrolthetemperatureornoise,Iuseafanorearplugs.
◻ Ikeepalltechnologyoutofthebedroom.
◻ Ihavesetmydevicesnottogooffduringsleephours.
◻ Iavoidstressfulsituationsand/orworkbeforebed.
◻ Imoveanappropriateamountthroughouttheday.
◻ Iavoidintenseexercisebeforebed.
◻ I’vetalkedtosomeoneonmyhealth-careteamaboutusingmagnesiumorothersupplementsbeforebedtohelpmerelaxandfallasleep.
◻ I’veruledoutunderlyingsleepconditionslikeinsomnia,sleepapnea,restlesslegsyndrome,andnarcolepsywithmyhealth-careteam.
RulingOutUnderlyingConditionsIfyou’vemadeagoodefforttotryallofthesetroubleshootingpointsandarestillnotexperiencingsuccess,youwillwanttotalktoyourkeyplayeraboutinvestigatingunderlyingconditionsortoseeifyoursleepissuesareduetoyouralready-diagnosedconditions.Conductingasleepstudycanbehelpfulindeterminingwhyyoumaynotbegettingthequalityordurationofsleepyouneedandcangiveyourpractitionervaluableinformationtohelpgaugewhatkindoftreatmentisnecessaryforresolution.
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SleepExplorationExerciseThisexerciseistohelpthosewhoregularlywakeupwithanalarmdetermineiftheyaregettingenoughsleep.Whilethisexercisewon’tbeasusefulforthosewhohaveinsomniaortroublestayingasleep,ifyoualwayswakeupwithanalarmandstruggletogettobedontime,youmaybesurprisedtofindouthowmuchsleepyourbodyactuallycraves.Trythisexerciseoveralongweekendoranother3-daystretchwhereitwillbeokayforyoutopotentiallyoversleep.Thisinformationcanhelpyoudetermineanappropriatebedtimethatgivesyouenoughsleeptomeetyourneeds.
●Reviewthechecklisttomakesurethatyouhaveallofthebasicrequirementsinplace(cool,quiet,darkbedroomfreefrominterruptions).
●Foraperiodof3days,makesureyougotobedatthesametime,andmakesurenottosetanalarmforthefollowingmorning.
●Allowyourselftonaturallywakeup,calculatehowmanyhoursyousleptforeachnight,andthenaveragethat.
●Thisistheamountofsleepyoushouldbeaimingforeverynight.
I’vealwayshadtroublefallingasleep,andbeforeprioritizingactioninthisarea,Iwouldlieawakeinbedforhours,sometimes3to4beforedriftingoffintoafitful,restlesssleep.Creatingandfollowingabedtimeritualhashelpedmemakeprogressinthisarea,andifIfollowit,Iwillfallasleepquickly,stayasleepallnight,andwakeupfeelingrefreshedandreadyfortheday.Twohoursbeforebedtime,IputonamberglassesifIamusingascreenanddimthelightsinmyhouse,andIprioritizeactivitiesthatarecalmingandrelaxing(likereadingabook,knitting,cuddlingwithmyhusbandorcat,orgentlestretching).Onehourbeforebedtime,Igetthingsreadyforthefollowingday,washmyfaceandbrushmyteeth,diffusesomeessentialoilsinthebedroom,andmakeacupoftea.RightbeforeIturnoutthelights,Ienjoyteawhilereadingorcuddlewithmyhusband.IfIamfeelingparticularlywounduporstressedout,IwilldoashortmeditationorbodyscanasIfallasleep.
BedtimeRitualsHerearesomeritualideasyoucangetintothehabitofincludinginyourbedtimeroutinetohelpyourelaxandgetreadyforsleep.Theseactivitiescanactastriggerstogetyourbodyandmindintoarestfulstate.Usethemalone,orincombinationsthatworkforyou.
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●Takeahotbathwithepsomsaltsandcalmingessentialoilslikelavender.
●Takeafewminutestowriteinagratitudejournal.
●Engageinaspiritualpracticelikeprayerormeditation.
●Createa“worrylist”tohelpgettheseitemsoutofyourheadasyoureadyforsleep.
●Dosomegentlestretchingand/orbreathwork.
●Dimthelights—youmightenjoycandlelightorsaltlamps.
●Usearomatherapyoressentialoilsthatarecalmingorrelaxing
●Readarelaxingfictionalbook(takingcarethatitisn’ttoogrippingorstimulating).
●Taketimetopracticeyourbedtimeself-careroutine(washingyourface,brushingyourteeth,moisturizingyourskin).
●Listentocalmingmusic.
●Engageina“bodyscan”—lyinginbed,startatyourtoesandendatyourscalp,tensingeachpartofyourbodyandreleasingit.
●Quietlycuddleorengageinpersonalcontactwithyourpartnerorfamilymembers.
●Practiceamindfulnessroutine—focusonyourbreath,theenvironment,andbodysensationsinthemomentsbeforesleep.
●Takesometimetounplugyourdevicesandplacetheminanotherroom.
●Prepareyourclothesandbelongingsforthenextday.
CALLTOACTIONAlthoughitisoneofourmostinstinctualbiologicalprocesses,itcanbeunusuallydifficultto“getitright”whenitcomestosleep.Thisisonlygettingmoredifficultinourmodernworld,asresearchrevealshumansaresleepinglessandless.Asolidunderstandingofsleepanditsimportancetohealingmakesitclearthatalltheeffortiswise—sleepisabsolutelynecessarytohealth.Inthischapter,wetouchedonallthecommonreasonsforsleepdisturbancesandhelped
youfindwaystoaddressthem,aswellaswaystoassessyouruniquesleepneeds.Everyjourneyrequiresafewpitstops,momentsofrefuelingandrepair,andtheautoimmunewellnessjourneyisnoexception.Givingprioritytorestwillbringwithitmanybenefits.AswriterThomasDekkersaid,“Sleepisthatgoldenchainthatbindshealthandourbodiestogether.”
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CHAPTER5
Breathe
“It’snotstressthatkillsus,it’sourreactiontoit.”—DR.HANSSELYE
Stressisubiquitousinourmodernlives,andwedonotvalueorprioritizetheself-careandrecoveryneededtoeffectivelymanageourculture’sgrowingproblem.Workandproductivityareconsistentlyvaluedmorehighlythanrecoveryandvitality,asmostofusareexpectedtoworklongerhoursandwithlesstimeoffthaneverbefore.Doyoufrequentlyfeellikeyoucanbarelyhandlethepressuresofworkandlife?Youarenotalone—a2014AmericanPsychologicalAssociationreportfoundthat42percentofAmericanssaythattheyarenotdoingenoughtomanagetheirstresslevels.Inthesamereport,themostcommonlyexperiencedsymptomsrelatedtostresswerefeelingirritableorangry,nervousoranxious,havingalackofinterestormotivation,feelingfatigue,feelingoverwhelmed,andbeingdepressed.Evenconsideringthesheervolumeofpeopleexperiencingthesesymptoms,motivationtomakechangesisincrediblylow,withmostcontinuingonuntiltheyphysicallyormentallycannotcopeanylonger.
Whatarewedoingtomanagethisstress?Unfortunately,manypeopleturntodestructivehabitslikeovereatingorbingeingonunhealthyfoods,skippingmeals,drinkingalcohol,smokingcigarettes,watchingTV,surfingtheInternet,orplayingvideogames.Ifyou’veeverfallenface-firstintoapintoficecreamafterexperiencinganunexpectedlydifficultlifeevent,youunderstandhowstressdrivesustothesepoorlifestylechoices!Whilestressitselfcanhavelong-termnegativehealthconsequences,itappearsthatitalsodrivesustoengageinunhealthycopinghabits,compoundingtheproblem.Whetherornotyouareawareofthenegativeconsequencesofstressonyour
body,managingitisabsolutelyessentialtoimprovingyourhealth,especiallyforthosesufferingfromchronicillness.Youmaybeunawareofthefactthatunderlyinghealthconditionslikeautoimmunediseaseareasilentsourceofstressforyourbody,makingitevenmoreimportantthatyoulearntoengageinhealthystress-managementhabitsinsteadoffallingintothatpintoficecream.Inthischapter,you’lllearnaboutthestressresponse,commontriggers,andhowto
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betterpracticestressmanagementinyourownlife.
WHATISSTRESS?Whilethewordstressusuallyconjuresupanegativeresponse,itissimplyaprocessthathelpsourbodiesadapttoourenvironments.Thiscanbebeneficial,asexperiencingandadaptingtostresscancauseustobecomestrongerandmoreabletoconfrontthechallengesinourlives.Inaddition,whenweexperienceanemergencyorotherappropriatelystressfulsituation,thebodyisabletorisetotheoccasionandperformatahigherlevelinordertoavertdangerandstayalive.Thisprocessdevelopedtohelpusdealwithoccasionalcircumstanceswhereweneededtohavebetterthanaverageabilitytoperformphysicallyandmentally,suchasevadingawildanimalattack.Intoday’sworld,bearsandtigersareuncommonthreatstooursafety,butsituationslikeafightwithyourspouse,anunexpectedtaxpayment,oratrafficticketonthewaytothegrocerystorecanproducethesamephysiologicalresponse.Ourbodiesrespondtostresswithasimilarcascadeofhormones,regardlessofthetypeorsource,keepingusinastateofhighalertanddepletingourenergyreserves.
EustressandDistressStresscancomeinmanydifferentforms,fromphysical,emotional,psychological,orenvironmentalsources,oracombinationofthese.Inaddition,stresscanbeperceivedaspositive,whichisknownaseustress,ornegative,whichisknownasdistress.Eustressisgenerallyperceivedtobewithinourcopingabilities,shorter-term,havingbeneficialresultslikebetterenergyorfocus,andimprovingperformance.Distress,ontheotherhand,isstressthatisoutsideourabilitiestocope.Whileitcanbeshort-orlong-term,distressisdraininganddepletingofourenergy.Inthelongrun,itcontributestodiseaseandadecreaseinperformance.Itisimportanttonotethatwhatonepersonmayexperienceaseustressmaybedistressforanother.Forinstance,moderateexercisefeelsbeneficialtothosewhoaregenerallyhealthy.Toanotherpersonwhohasanautoimmuneconditionaffectingenergyandmobility,exercisecanbeacauseofdistress.Inthesamevein,ifahealthypersonweretotrytorunamarathonwithouttraining,hisbodywouldbeunderdistress.Whetherastressorhasapositiveornegativeimpacthastodowiththewaythatweperceivethestress,aswellasourphysicalabilitytohandleit.
StagesoftheStressResponse
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GENERALADAPTATIONSYNDROMEisamodelthatwasoriginallypostulatedbystressresearcherDr.HansSelyetodescribetheprocessbywhichstressaffectsthebody.Oncethebodyexperiencesastressor,thereisaninitialreaction,followedbymovementintofurtherstagesdependingonthedurationofstress,aswellasthebody’sabilitytocope.Oneofthebreakthroughfacetsofthismodelisthatithasawayofshowingthatthereisalimitonthebody’sabilitytohandlestress.Thethreestagesofthestressresponseareasfollows:
●ALARMSTAGE—Youhavebeenexposedtoastressorandyourbodyinitiallyreactstothisexposureandactivatesthe“fight-or-flight”responsesystem.Thehormonesadrenalineandcortisolarereleasedtoproducethephysicalchangesthathelpyourbodydealwiththesituation.Heartrate,respiration,andbloodpressureincrease,andmorebloodflowstothebrainandmusclesinordertopreparethemforaction.Naturalanti-inflammatorycompoundsarereleasedintoyourbody,andyourvision,sight,hearing,andawarenessallsharpen.Yourbodyispreparedtomeetthisthreat!
●RESISTANCESTAGE—Youhaveovercomethestressor,andthethreatiseithergoneorreduced.Yourbodyentersaperiodofweaknessasitusesitsremainingenergytorecoverfromthestressresponseandpossibleinjuryoractivity.Inthisstage,yourbodyisstillonguardtofightcontinuingstressors,althoughwithoutasmuchstrengthasitdidintheinitialreaction.
●EXHAUSTIONSTAGE—Youhavebeenfightingstressorsforalongperiodoftimeandnowyourbodyisunabletohandlethem.Atthispoint,yourbodywon’tbeabletomeetthechallengeofanysubsequentstressors.
Aslongasthestressresponsesyouexperienceareconfinedtothealarmandresistancestages,yourbodyisabletostrengthenandadapttoitscircumstances.Forinstance,startinganewlightexerciseprogramisasmallstressortothebody.Youareunlikelytoget“firedup”inthealarmstagethesamewayasifyouwererunningfromabear,butyourbodywillincreaseadrenalineandcortisoltomeetthedemandsoftheincreasedmovement.Aslongasyougiveyourselfadequatetimeintheresistancestagetorecovercompletely,therepeatedexerciseislikelytostrengthenandhaveapositiveimpactonyourbody.Incontrast,ifyouareinpoorphysicalshapeandyoustartanintenseexerciseprogram,youralarmstageisgoingtoresultingreaterstresshormonesbeingproduced,aswellasmoredamageandinjurytoyourbody.Thenexttimeyouworkout,youareunlikelytobeoutoftheresistancestage,puttingyourbodyintheexhaustionstage—unabletohandlefurtherstressors,whichthenleadstoadditionalnegativehealthconsequences.Manyofussufferingfromchronic
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additionalnegativehealthconsequences.Manyofussufferingfromchronicillnesshaveexperiencedthisveryexamplewhenstartinganexerciseroutine,whichisallthemorereasonforustotakeiteasy!
HormonesandStressTherelationshipbetweenthreeorgansinyourbody,thehypothalamusandpituitaryinyourbrain,andtheadrenalglandsthatsitontopofyourkidneys,iscalledtheHPA(HYPOTHALAMUS-PITUITARY-ADRENAL)AXIS.Thiscomplexsystemoffeedbackloopsassessesthelevelsandneedsofstresshormonesinthebodyandsetsoffachainreactionthatendsintheproductionofthesehormones(likecortisolandadrenaline).Allittakestosetoffthisprocessisthemerethoughtofastressor,likethepresentationdeadlineatworkoracallfromyourchild’sschoolsayingsheisrunningafever.Evenifthisthreatisnotphysical,yourbodywillcontinuemakingstresshormonesuntilitperceivesthatthereareenoughtomeetthethreatandinhibitstheirproductionbyanegativefeedbackloop.Thehormonalresponsefordifferenttypesofstressisthesame;it’sallabouthowyouperceivethethreat!UnderstandingthecomplexmechanicsoftheHPAaxisisnotasimportantas
understandinghowpowerfulourthoughtsareatdrivingtheresponse.Somepeopleexperiencealargeamountofphysicalstress,possiblyfromastrenuousjob,takingcareofchildren,andmaintainingahousehold.Othershavelittlephysicalstressbutareunderalotofemotionalstresscausedbothbythewaythattheyperceiveeventsandthoughtstheyhavethroughouttheirdays.
HowDoesChronicStressImpactHealth?Anyonewhohasexperiencedaperiodofextremechronicstressisfamiliarwiththeexceptionallynegativetollitcantakeonthebody.Whenwecan’trecovereffectivelyfromthestressresponse,webreakdownandbecomeevenmoreintoleranttoit.Theheightenedphysicalandmentalcapabilitythatisproducedduringthealarmstagecomesatacost—whenthatcortisolandadrenalinehitthesystem,yourbodyprioritizesthefunctionofthebrainandmusclesoverdigestion,reproduction,andimmunity.Thiscanbeveryhelpfulwhenrunningfromabear,butifitcontinuestooccurchronically,thenyouendupwithimbalancesthataffectothersystemsofyourbody.Someoftheresearchedhealthconsequencesofchronicstressareasfollows:
●Anxiety
●Cognitiveimpairment
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●Depression
●Digestiveupset
●Heartproblems
●Sleepproblems
●Weightfluctuations
Withstress,wehavetopayattentiontothetricklebeforeitbecomesaflood.Itstartswiththingslikebills,overscheduling,andnotenoughtimeoff,and,ifleftignored,canresultinseeminglyunrelatedchronichealthissues.Theseconsequencesarefamiliarandservetoremindusthatunmanagedstressissignificant.
WhatAreSomeCausesofStress?Thecausesofstressrangefromsomeobviousexamples(likeanunexpectedlifeevent,illness,orchangeinmaritalstatus)tothosethataremoresubtle,likediet,chronicillness,lackofself-care,andfears.We’veincludedalistbelowtohelpyoupinpointsomeofthecausesofstressinyourlife,andhelpyourecognizeeventsthatmaybecontributingtoyouroverallstressburdenwithoutyourevenknowingit(suchashavingachildgoofftocollege,embarkingonanewdiet,orremodelingyourhouse).
●UNEXPECTEDMAJORLIFEEVENT—Thiscouldbeadeathinthefamily,anaccident,oranacuteinjuryorillnessthatneedstobehandledwithoutwarning.
●DIET—Therearemanywaysinwhichdietcanbeanunderlyingstressorforyourbody:
●Excesssugar
●Toxins
●Caffeine
●Alcohol
●Foodallergy/sensitivity
●Nutrientdeficiency
●CHRONICHEALTHPROBLEMS—thosethatarenoteasilyresolvedwithmedicationorsurgeryandpersistonanongoingbasis:
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●Chronicdisease
●Chronicinfection
●EXPOSURETOENVIRONMENTALTOXINS—Thiscanbefromwork,home,watercontamination,orpersonal-careproducts.
●EXERCISE—Bothtoomuchortoolittleexercisecanbeanunderlyingsourceofstress.
●ALLERGIES—Environmentalallergieschronicallyimpacttheimmunesystemaswellasinterferewithdailylife.
●LACKOFSTRESSMANAGEMENT—nothavingthemeansorprioritizingstepstomanagestress:
●Lackofsleep
●Lackoftimeoff
●Lackofself-care
●FAMILYSTRESS—anytypeofstressrelatedtoyourimmediateandextendedfamilyandclosefriendships:
●Maritalorrelationalstress
●Marriageordivorce
●Additiontothefamily
●Familychanges
●In-lawtroubles
●FINANCIALISSUES—anytypeofstressrelatedtoyourfinances:
●Debt
●Defaultingonaloanorbankruptcy
●Lackofresources
●LEGALPROBLEMS—anythingfromreceivingatraffictickettobeinginvolvedinalawsuittobeingincarcerated.
●EMOTIONALDIFFICULTIES—Howyoureacttosituationsinyourdailylifecanbeanunderlyingcauseofstress.
●MAJORHABITCHANGES—anymajorchangestoyourhabits,likequittingsmokingortryinganewdiet.
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●PRESCRIPTIONOROTCMEDICATIONS—Sideeffectscancauseyousignificantstress.
●EMPLOYMENT—changestoemploymentstatus:
●Newemployment
●Endingemployment
●Promotionordemotion
●Boss/coworkertroubles
●Changeinworkinghours
●EDUCATION—changestoschoolingoreducationyoumaybereceiving:
●Startingformaleducation
●Endingformaleducation
●Changinginstitutions
●CHANGESINLIVINGSITUATION—changestoyourhousingorenvironment:
●Moving
●Remodeling
●Lackofstablelivingsituation
●FEAR—Anyapprehensionorworrythatinterfereswithdailylifeisachronicstressor.
●ATTITUDESANDBELIEFS—Thewayyouviewtheworldcanbeasourceofstressforyourbody.
Itisimportanttonoteagainthatitisn’tjusttheeventorprocessthatisstressful,butitisthewaywereacttoit.Whileweareincontrolofsomeofthesestressors(likethewaywetakecareofourselves,ourattitudesandbeliefs,orthedietwechoosetoeat),thereareothersthatwehavenocontrolover.Thepointhereisnottoeliminateeverystressorwehaveinourlivesbuttocontrolyourreactiontothestressorsthatyoudon’thavecontrolover.Stresswillalwaysbeapartofoureverydaylives.Welearntolivehealthierandwithmoreresiliencebymakingadjustmentswherewecan.
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WarningSignsofBurnoutandExcessiveStressYourbodyhasmanywaysofwarningyouthatthelevelofstressitisunderisnotsustainable.Beingunderaconstantbarrageofstressfulsituationswithoutallowingtimeforrestorationandrecoverymakesitpossibletoreachastateofchronicburnoutandfurtherhealthdisturbances.Ifyouareexperiencinganyofthesymptomsonthislistonaregularbasis,youshouldinvestigatewhetheryourcurrentstress-managementroutineisadequateforyourneeds,orifthereareanystressorsyoucouldpotentiallyeliminatefromyourlife.
●DIFFICULTYWAKINGUPINTHEMORNING—Cortisol,thathormonesecretedbytheadrenalglandsthatisnecessaryforstimulatingyourenergylevelsinthemorning,canbelackingduetoexcessivelong-termstressandburnout.
●FATIGUEDESPITEADEQUATESLEEP—Whenyourneedforrestandrecoveryisgreaterthanwhatyourbodyisgetting,youendupfeelingtiredandunrefreshed.
●SALTYFOODCRAVINGS—Chronicstresscanleadtoelectrolyteimbalances,whichcausesomepeopletocravesalt.
●DECREASEDABILITYTOHANDLESTRESSFULSITUATIONS—Ifyouhavebeenexperiencingprolongedstress,yourtoleranceforandresilienceinsubsequentstressfulsituationsdecreaseconsiderably.
●IRREGULARMENSTRUALCYCLESANDINCREASEDPMS—Sincethebodyprioritizesstresshormonesoversexhormones(andoftentheyaremadefromthesamerawmaterials),chronicstressleadstoimbalancesinhormonesthatcanresultinirregularcycles,PMS,andevencontributetoinfertility.
●FREQUENTCOLDSANDFLUSWITHANINCREASEDRECOVERYTIME—Similartohormonalbalance,thebodyprioritizesstresshormonesoverimmunefunction,makingitextrahardtofightcommoncoldsandotherillnesses.
●LIGHT-HEADEDNESSWHENSTANDINGUP—Theelectrolyteimbalancesthatarecommonwithchronicstressoftencauseyoutofeellight-headedordizzywhenstandingupsuddenly.
●BRAINFOG—Excessivestresscancauseyoutofeellikeyourthinkingisconsistentlyfoggyandmemorycanfalter.
●RELIANCEONCAFFEINEORSUGARTOGETTHROUGHTHEDAY—Caffeineandsugarbothgiveyouaboostwhenenergylevelsdipandnotbeingabletogo
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withoutthemcanbeasignthatyournaturalenergyreservesandresiliencetohandlestressarelacking.
●BLOOD-SUGARSWINGS—Chronicstresscanwreakhavoconyourblood-sugarbalance,causingyoutohaveenergyhighsandlowsthroughouttheday.
WhereAreYouontheStress-ManagementSpectrum?Thistestwillhelpyoudeterminehowhighaprioritystressmanagementistoyourhealingjourney.Giveyourselfonepointforeveryitemthatappliestoyouonthelist,andthentotalyourscoreandseeyourresultsatthebottom.
__ Ihavebeenexperiencingaperiodoflong-termstress.
__ Iregularlydrivemyselftoexhaustion.
__ Idonotprioritizerestandrelaxation.
__ Iameasilyfatigued.
__ Ihaveahardtimewakingupinthemorning.
__ Iexperienceenergylowsintheafternoon.
__ Itendtogainweightaroundmymiddle(hipsandthighs).
__ Ihaveoneormorechronicillnessesordiseases.
__ Ifeelthatmytolerancetostressisnotwhatitusedtobe.
__ Isufferfrombrainfog.
__ Myproductivityhasdecreased.
__ Igetlight-headedwhenstandingupsuddenly.
__ IamtiredeventhoughIgetanadequateamountofsleep.
__ Ibecomelight-headed,shaky,orgetaheadacheifIgotoolongwithouteating.
__ Ihavefatiguethatisrelievedbyeating.
__ Irelyoncaffeineand/orsweetstogetthroughmyday.
__ Ihaveadiminishedtoleranceforpeoplewhoirritateorbotherme.
__ Isufferfromintensefearsoranxieties.
__ Ihavefeelingsofhopelessness.
__ Isufferfromfrequentcoldsorflus.
__ Ittakesmelongerthanmypeers/familymemberstorecoverfromacoldorflu.
__ Isufferfrompanicattacksornervousbreakdowns.
__ Ihaveirregularperiodsand/orPMS.
__ Icravesweetand/orsaltyfoods.
__ Ihaveajobthatcausesmealotofstress.
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__ Myjobrequiresmetoworklonghourswithlittletimeoff.
__ Ioftenworryaboutworkduringnonworkhours.
__ Ihavetroubleinmyprimaryrelationships.
__ Idonotexerciseregularly.
__ Idon’tgetenoughsleepeverynight.
__ Idon’thaveanyhobbiesoractivitiesthatIdoinmyfreetime.
__ Idon’tallowmyselfunstructuredtime.
__ Idon’thaveastrongsocialnetwork.
__ Idon’tpracticestress-managementorrelaxationtechniquesonaregularbasis.
__ Idon’thaveenoughincometomeetmyneeds.
1-10LOWPRIORITY—Goodjob!Itlookslikeyouarealreadyprioritizingyourstressmanagementand/orhavemadeapointtoremoveunneededstressorsinyourlife.
11-19MODERATEPRIORITY—Lookslikethiscouldusesomework!Timetodiginandusetheresourcesthatfollowinthischaptertostartgettingyourstressundercontrolbeforeitgetsworse.
20-35HIGHPRIORITY—Uh-oh!Itappearsthatyourstresslevelisexcessive.Learninghowtoeffectivelymanageyourstressislikelytohaveaprofoundimpactonyourhealingjourney.
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WhatCanYouDotoManageYourStress?Nowthatyouknowallaboutwhatstressisandwhereyouarerightnowintermsofcopingwithit,weneedtostarttalkingaboutwhatyoucandotomanageit.
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ofcopingwithit,weneedtostarttalkingaboutwhatyoucandotomanageit.Allthatpreviousinformationwon’tbeusefulifitdoesn’tleadtoaction.Thefollowinglistgivesyouspecificideastomanagestresseffectively,withdetailedtipsandexercises(foundonsubsequentpages)toaccompanysomeoftheideas.
●IDENTIFY.Manyofussimplygofrom1daytothenextknowingwearestressedout,butnotreallyevertakingtimetospecificallyidentifywhatthesourcesofstressareforuspersonally.YoumayhaverecognizedsomeofyourstressorsintheexampleslistedintheprecedingsectionWhatAreSomeCausesofStress?Taketimetositdownandwritethemostcompletelistyoucanofeverythingthatyouperceiveasstressinyourlife.Yourlistshouldincludeobviousthingslikeajoblossandlessclearthingsthatareasourceofstrain,likethatstackofpaperworkonthekitchentable.
●EXAMINE.Honestlyexamineyourdailyroutine.Askyourselfifyouaredoingallyoucanintermsoflifestylehabitsthatgreatlyinfluenceyourstressload.Eatingwell,gettingenoughsleep,andexercisingregularlyhaveanenormousimpactonyourabilitytocopewithstress,andhavingexceptionallypoorhabitsinanyoftheseareascanbeastressorinitself.Besuretocheckinwithyourselftoseeifmeasurestoimprovethesebasicareascouldmakeadifference.
●ELIMINATE.Evaluatesourcesofstressthatcansimplyberemovedfromyourlife.Wearenotabletocontroleverythingwemayface,buttherearesomethingsthatarewithinourcontrol.Whereitispossibleforyou,eliminatesourcesofstresswithoutguiltorshame.Thismightmean,forinstance,sayingnotointeractionswith“energyrobbers.”“Energyrobbers”isthenamecoinedbyJamesL.Wilson,ND,DC,PhD,authorofAdrenalFatigue,todescribepeople,conditions,andevenfoodsthatdrainus.Anotherexamplemightbethatyoustopconnectingonaparticularsocialmediaplatform.Anhonestlookatwhatcanbecompletelytakenoffyourplateisahugestrideforwardinmanagingyourstress.(SeetheTipsforMaintainingaHealthyRelationshipwithTechnologysection).
●PRIORITIZE.Animmensestressorformanyofusisbeingoverwhelmed.Withsomanyitemsonthedailyto-dolist,itisinevitablethatwefindourselvesparalyzedonwheretodirectourattention.Itcanbehelpfultoassesswheretheseitemsfallintermsofimportanceandproactivelyprioritizeinordertoaccomplishthem.Themantrahereis,“Manageyourto-dolist,don’tletitmanageyou.”
●PRACTICE.Itisgreattofindwaysofeliminatingstress,butwemustalsoadd
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healthystress-reducingactivitiesintoourlives.Carvingouttimetopursuefunandrelaxingactivitiesthathelpcounterbalancethestressthatcannotbeeliminatedisvital.Onthefollowingpageisalistofpossiblehabitsforyoutopracticeusingonadaily,weekly/monthly,orseasonally/yearlybasis.Youwillfindthatsomeofthemareeasyandstraightforward,whileotherswilltakeconsciouseffortonyourparttoscheduleordevelop,forinstancepracticingmindfulness.(See“HabitstoCultivate”andtheMindfulnessTipssection.)
●REFRAME.Somestressors,despitehowlargetheymaybe,canbegreatlydiminishedwhenwereframeourinternalthoughtsaroundthem.Analyzinghowwethink,feel,andtalktoourselvesaboutasourceofstresscanbeapowerfultool,especiallyifwetakeitastepfurtherandchallengethosethoughtswithanewdialogue.Forexample,theauthorMalcolmGladwell,inhisbookDavidandGoliath,encouragesreaderstorecognizesomeobstaclesinlifeas“desirabledifficulties,”atermusedtodescribeunfavorablesituationsthatresultinadvantagesforthepersonfacingthem.Learningtoseethingsinadifferentlightcanbeaprofoundstress-managementtool.Seeresilienceacademy.comforpracticalguidanceonhowtoreframe.
●ACCEPT.Thereareoccasionswhenthemostpositivestepyoucantakeinaddressingasourceofstressislearningtoacceptit.Thiscanbeaveryuncomfortableprocess,butsometimesplainlyacknowledgingtherealityofastressorthatyoucannotchange,likeatroublesomefamilysituationorillness,andlettinggoistheonlywayforward.Inthesecases,itcanbemeaningfultoregularlycheckinwithyourselfaboutwhatvaluablelessonsyoumaybegainingbylearningtolivewiththestressor.
●ALTER.Themostradicalideaissavedforlast.Youmayfindthatsomestresscannotbemanagedwithanyoftheotherideaspresentedhereandthatcontinuingtotolerateitisalsonotanoption.Ifthatisthecase,itistimetoalteryoursituation,evenifthechangeitselfwillpresentstress.Perhapsyourjobhasbecomeabsolutelyunbearableoryouareveryunhappywhereyoulive.Maybearelationshiphasgrowntoxic.Withthesekindsofstressors,consideringamajorlifestylechangeisinorder.Starttocarefullyplanhowtomakenecessaryadjustmentsintheleast-disruptiveandmosttimelywaypossible,whileleaningonyoursupportnetworkthroughthechange.
Activelymanagingmystressisanongoingprocessforme.JustwhenIthinkIhaveitall
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Activelymanagingmystressisanongoingprocessforme.JustwhenIthinkIhaveitallmastered,somethingnewcomesup,andfindingthebestwaytotackleitsothatstressdoesn’tderailmyhealthbecomesmypriorityonceagain.Ofalltheideasonhowtomanagestress,howto“reframe”wasthebreakthroughforme.AnalyzinghowIthought,felt,andspoketomyselfaboutcertainsourcesofstresswashugeinreducingmyreactions.WhenItookitfurtherandbeganusingnewwordstodescribechallengesinmylife,ittransformedme.RealizingIhadthepowertostructuremythoughtprocessesforincreasedpositivitywasamazing!
THEIMPORTANCEOFSELF-CARESelf-careisthechoicetoprioritizeactivitiesthatareessentialtoprotectingyourwellbeing.Whilewewouldallagreethatself-preservationisanaturalandappropriateinstinct,thetruthisthatthemoreproactiveversionofpreservation,self-care,iskindofasensitivetopic,especiallyintheUnitedStates.Wetendtohaveanearlyoverpoweringworkethic,attheexpenseofequaltimegiventocaringforourselves.Eventhoughthereareagreatmanyresourcesandmuchtalkabouthowimportantitistopracticegoodself-care,theunderlyingmessageinoursocietyisoften“self-careisselfish.”ThetruthisbeststatedbyauthorandeducatorParkerJ.Palmer,PhD,“Self-
careisneveraselfishact—itissimplygoodstewardshipoftheonlygiftIhave,thegiftIwasputonEarthtoofferothers.Anytimewecanlistentotrueselfandgivethecareitrequires,wedoitnotonlyforourselves,butforthemanyotherswhoseliveswetouch.”Wesometimesdescribethistopicasthe“planecrashscenario.”Ifyourplaneisgoingdownandoxygenmasksarerequired,youmustfirstputonyourownmaskbeforeyoucanhelpthepersonsittingnexttoyou.Somepeoplemightsay,“Butwhatifthatpersonsittingnexttomeismypartnerorchild?”Itdoesn’tmatterhowmuchmoreimportantthepersonnexttoyouseemstobe,withoutyourownoxygenflowing,youwillquicklyloseconsciousnessandbecompletelyunabletohelpyourselforanyoneelse.Itmaybethecaseinlifethatthe“personsittingnexttoyou”issomeonetotallydependentonyou,likeachildorelderlyparent,whichmakes“puttingonyouroxygen”evenmorecrucial.Youwillnotbeabletoupholdyourresponsibilitytocareforanyoneelseifyouhavenotfirstupheldyourresponsibilitytocareforyourself.Don’tundervalueself-careorallowguilttocreepinwhenyouprioritizeit.
Eatingwell,sleepingdeeply,managingstress,andotherpracticesthatprovideawell-roundedholisticself-careroutinearesmartinvestmentsinnotonlyyoubutallthosewhodependonyou.Thisisespeciallytrueifyouhaveanautoimmunedisease,sinceanythingyoucandotosupportgoodhealthminimizestheimpactofthechronicnatureofyourillness.It’sjustplainsmarttodedicatetimeand
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resourcestothe“maintenance”ofyou!
HABITSTOCULTIVATE
DailyHabits●Mindfulnessorspiritualpractice●Prayer
●Breathwork
●Meditation
●Creativeactivities●Art
●Playingmusic
●Creativewriting
●Lightexercise●Walking
●Yoga
●Unstructuredtime
●Self-care●Bathing
●Diffusingessentialoils
●Reading
●Listeningtomusic●Playingagame
●Delegatingtasks●Journaling
Weekly/Monthlyhabits●Twowork-freedaysaweek
●Acupuncture●Massage
●Talktherapy●Gatheringwithyourcommunity
●Caretaking
Seasonally/yearlyorasneeded
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●Vacation
●Timeofffromwork●Sabbatical
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TipsforMaintainingaHealthyRelationshipwithTechnologyThemoderntechnologythatwehaveaccesstoisnothingshortofrevolutionary,
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Themoderntechnologythatwehaveaccesstoisnothingshortofrevolutionary,andcanbebothanincredibletoolaswellasachronicstressorforourbodies.Itisn’ttheparticulartechnologyitselfthatis“good”or“bad,”butthehabitsthatwedeveloparoundhowweuseit.Ifyouaresomeonewhosleepswithyourphoneinterruptingyouwithaseriesofnotificationsthroughoutthenight,checksemailfirstthingwhenyouwakeuporbeforebed,andcannotgotoasocialeventwithoutpullingoutyourphoneevery5minutes,youmayhavesomeworktodoincultivatingahealthierrelationshipwithtechnology.AswedescribedinChapter4,screensfoundontelevisions,computers,and
devicessuchastabletsandsmartphonesallemitblue-spectrumlightthatisdisruptivetoyourcircadianrhythm.Exposuretothisspectrumoflightafterdarkcanbeastressorforyourbody,asitdisruptsyournaturalhormonalbalanceandinterfereswithsleep.Thisisn’ttheonlywaytechnologyisastressor—beingconnectedtoyourworkandsociallife24/7canbeincrediblydepleting.Ourbrainsneedtimeofffromtheconstantbarrageofto-dolists,emails,messages,updates,andnotifications.Sometimes,itfeelslikedrinkingfromafirehose!Ifyouarelookingforsome
tipstohelpcultivateamoreusefulandlessstressfulrelationshipwithtechnology,followtheseguidelines.
●Limityoursocialmediausetocommunicatingandsharing;don’tuseitasa“time-filler”orasareplacementforactivitywhenbored.
●Avoidscreensanhourortwobeforebed.
●Chargeyourdevicesoutsideyourbedroom.
●Minimizetheuseofnotificationsondeviceapplications(email,socialmedia,etc.).
●Checkemailsonlyafewtimesadayanddon’tleaveemailapplicationsopenwhileworking.
●Avoidcheckingemailrightbeforebedorrightuponwaking.
●Avoidreplacingone-on-onetimeorphonecallswithsocialmediacontact.
●AvoidwatchingTVorusingadevicewhileeatingmealsorhavingaconversation.
●Takea“technologydetox”ora“socialmediavacation”periodically.
●Avoidspendingsomuchtimewithtechnologythatyoudon’thaveanytimeforreal-lifeactivity.
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●Leaveyourdevicesathomeorturnedoffinyourpockettohavearicher,moremindfulexperiencewithoutthedistraction.
MindfulnessTipsMindfulnessisallaboutrecognizingthelittlethings,somethingthatisalltoooftenabsentfromourbusy,overscheduledmodernlives.Itisimportanttofindwaystoactivelycheckinwithyourselfandaskquestionsaboutthemomentyouareexperiencing.Thiscanhelpyouconnectmoreoftenandmoredeeplytoyourlife,aswellashelpyoushapeanddirectyourthoughts,ratherthanallowthemtooverwhelmyouandcontributetostress.Usethelistofquestionsbelowtohelpyoubrainstormsomewaysinwhichyoucanpracticegreaterawarenessofyourpresentexperience.
●WhileI’mwashingdishes,whatdoesthetemperatureofthewaterfeellike?
●WhileI’mtalkingwithalovedone,amInoticingthespecialqualitiesofhis/hervoice?
●WhileI’moutforadailywalk,whatsmalldetailsofthesceneryhavechangedtoday?
●WhileI’meatingmymeal,whattexturesandaromasdoIfindsatisfying?
●WhileI’msittingdownatmydesk,whatisenergizingmeabouttheworkahead?
●WhileI’mdriving,whatamInoticingabouttheroadconditions?
●WhileI’mlyingdownforthenight,howdoesmybodyfeel?
●WhileI’mplayingwithmychild,amInoticingthespecialaspectsofhis/herface?
●WhileI’mlisteningtomusic,amInoticingacertaininstrumentorvoice?
●WhileI’mcookingdinner,whatcanIimagineaboutthefarmerswhogrewmyfood?
Ofalloftheareasofstressmanagement,cultivatingahealthyrelationshipwithtechnologyisonethatIcontinuetostrugglewith,eventoday.Iamconstantlyfeelingtheneedtocheckemail,Facebook,andothernotifications,waitingfortasksto“drip”in,andclutteringmybrain
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email,Facebook,andothernotifications,waitingfortasksto“drip”in,andclutteringmybrainupwithfutureto-dos.WhenIamnotmanagingwellinthisarea,Ifindmyselffeelingfrazzled,stressed,notsleepingwell,andmorelikelytomakepoorlifestyleordietarychoices.Littlehabitslikeonlycheckingemailtwiceadayduringworkhours,onlycheckingsocialmediaonceadayatpredeterminedtimes,andnevercheckingemailorsocialmediafirstthinginthemorningorbeforebedgoalongwayathelpingmestaybalanced.IalsofindthatmyconnectionswithmyspouseandfamilyaremuchmoremeaningfulwhenIamnotdistractedbythistechnology.Itisacontinualstruggle,butIfindwhenIgiveattentiontothesepractices,myhealthflourishes.
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Don’tLetStressManagementStressYouOut!Itseemslikealot,right?Managingyourstressisabigjob,it’strue.Ittakes
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vigilanceandcommitmentandtime.Certaintechniquesformanagingstressmightnotfeellikegoodmatchesforyou.Doyoufindyourselfdreadingyourdatewiththatnextguidedmeditationmoduleyou’vebeenworkingon?Itshouldn’tbethatway!Tryyourbesttotakethingsastepatatime,slowlychangingyourmind-set
aroundstressmanagementandthenputtingnewtoolsintouse.Considerplanning“tastetests,”whereyouchoosetwoorthreedifferenttechniquesandthentrythemshort-term(nopressuretocommit!)justtoseeiftheyfeelcomfortableandenjoyabletoyou.Justbecausehalftheworldisgoingnutsforyogadoesn’tmeanthatithastoworkforyou,too.Maybeafewhoursaweekinaworkshopbuildingmodelairplanesismoreyourstyle.Chapter9offersideasforhowtoincorporatestressmanagementslowly,makingthehabitofusingthesetechniquesmoremanageable.Bottomlinehere—don’tletstressmanagementstressyouout!That’stotallynotthezenthingtodo!
CALLTOACTIONThepurposeofthischapteristoshowyouthat,afternourishmentandrest,learningtobreatheiscruciallyimportanttoalife.Perfectingyourapproachtostressreductionisnosmalltask.It’salsonotataskweever
finish.Managingyourstressislikedoingthelaundryortakingoutthetrash:Itmustberepeatedregularlyoritwillpileupandhavenegativeconsequencesonyouandyourhealth.Mountainsoflaundryareunsightlyandmoundsoftrasharesmelly!Unmanagedstressleavespeopleandtheirbodiesinaverysimilardisarray.
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CHAPTER6
Move
“Lackofactivitydestroysthegoodconditionofeveryhumanbeing,whilemovementandmethodicalphysicalexercisesaveitandpreserveit.”—PLATO
Ourancestorsspentmostoftheirtimeontheirfeet,goingaboutthedailytasksthataffordedthemfoodandshelter.Whilecivilizationhasbroughtaboutradicalchangesthathavepositivelyimpactedthewaywelive,theextenttowhichithasenabledustobephysicallyinactiveiscausingdisastrousconsequencesinourhealth.Thehumanbodyisdesignedtomove!Unlessyouareafarmer,youdon’thavetoworryabouttendingyourcropsorfeedingyourlivestock.Today,youcangetyourgroceriesdeliveredtoyourdoorwithoutevenleavingthecomfortofyourcouch.Thismayseemlikeaconvenientsolution,butthewaymodernsocietyoutsourcesmanyofthephysicaltasksnecessaryforlifetakesatoll.TheminimumamountofweeklyexerciserecommendedbytheCentersfor
DiseaseControlandPrevention(CDC)forhealthyadultsis2½hoursofmoderateexercise(likewalking)and2sessionsoffull-bodystrengtheningexercises,or1¼hoursofintenseexercise(likerunning)and2sessionsoffull-bodystrengtheningexercises.Only1in5Americanscurrentlymeetstheserecommendations,meaningthat80percentofusarenotgettingtheminimumamountofmovementweneedtobehealthy.Inaddition,manyexpertsarguethattheCDC’srecommendationsareonlyscratchingthesurfaceofwhatyourbody’struemovementneedsare.Ifyouhaveanautoimmunedisease,gettingthemovementyouneedislikely
tobemoredifficult.It’sashame,whenstudiesshowthatthosesufferingfromautoimmunediseaseswhogetregularexercisehaveahigherqualityoflifeandmentalhealththanthosewhodon’t,evenwhenphysicallimitationslikepainorfatigueareaccountedfor.Eventhoughitcanbedifficultgettingpastthesebarriers,managingtobeactiveenoughprovidesuswiththeenhancedhealthandwell-beingthatisnecessaryforlivingwithchronicillness.Inthischapter,you’lllearnwhyyouneedtoprioritizemovementaswellasfindsomecreativesolutionsforgettingstartedandintegratingactivityintoyourroutine.
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WHYDOYOUNEEDTOMOVE?Theprimarymotivatorformostpeopletoexerciseisthepositivephysicalchangesthatcomewithbeingfit—weightloss,musclegain,andanimprovedbodycomposition.Mostoften,wearemotivatedbyadesiretobethinandlookattractive,neitherofwhichisaclearindicatoroftruehealth.Thereareother,andwe’dargue,morecompellingreasonsformakingsureyouaremovingyourbodyinawaythatissupportiveofvibranthealth,andnotinthepursuitofanunrealisticbodyimage.Herearesomeofthebiggestreasonswhyyouneedtomakemovementapriority.
●ITPREVENTSDISEASE.Thosewhoexerciseregularlyhavealowerchanceofdevelopingheartdiseaseanddiabetes,havingastroke,gettingcertainkindsofcancers,becomingobese,anddevelopingotherhealthproblems.
●ITSTRENGTHENSBONES.Certaintypesofmovement(likewalkingandrunning)increasebonemineraldensityandpromotebonestrength,preventingosteoporosis(boneloss).
●ITSTRENGTHENSYOURBODY.Regularexercisestrengthensyourmuscles,tendons,ligaments,andjoints,makingeverydayactivitieseasiertoachieve.
●ITMAINTAINSASTRONGANDHEALTHYHEART.Regularexerciseincreasesaerobiccapacity(theabilitytotakeinanduseoxygen)andlowersriskfactorsleadingtoheartproblems.
●ITPROMOTESTHEFLOWOFLYMPH.Yourlymphaticsystem,anetworkofvesselsandnodesthathaveimmunefunctions,lacksapump(liketheheartforthecardiovascularsystem)andisdependentonthemovementofyourmusclesandjointstomovefluidsaroundthebody.Thisisnecessaryforproperdetoxificationandimmunefunction.
●ITPROMOTESFLEXIBILITY.Especiallywhenyouengageinawidevarietyofmovements,exercisepromotesahealthyrangeofmotioninyourjointsandflexibilityinyourmuscles.
●ITHELPSMANAGESTRESS.Movingappropriatelycanbeagreatoutletforstressmanagement,nottomentionawholelotoffun!
●ITIMPROVESSLEEP.Physicalactivitycanincreasesleepqualityandduration.
●ITINCREASESCONCENTRATIONANDFOCUS.Thosewhoexercisetendtobemoreproductiveandon-taskthanthosewhodon’t.
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●ITKEEPSYOUHAPPY.Exercisepromotesemotionalwell-being,happiness,andreducesanxietyanddepression.
Asyoucansee,engaginginanexerciseroutinecanhelpwithacoupleofthefactorswe’vealreadytalkedaboutinChapters4and5—RestandBreathe.Thisshouldbemotivationtotakesmallstepstomakeimprovementsinalloftheseareasinsteadofjustone,astheyarelikelytohaveapositiveimpactoneachotherandresultinamoreprofoundshift(forputtingitalltogether,seeChapter9).
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WHYISEXERCISEDIFFICULTFORTHOSEWITHAUTOIMMUNEDISEASE?Thosewithautoimmunediseasetendtobemoreinactivethanhealthyindividuals,foravarietyofreasons.Youmaysufferfrombarrierstomovementstemmingfromthesymptomsofyourdisease,likejointpain,musclepain,andfatigue.Or,youcouldsufferfrommentalhealthissues,likedepression,whichcanfunctionasabarriertomovementbecauseofthelackofmotivationthatcomeswithit.Yourkeyplayermaynothaveinformedyouonwaysyoucansafelyincorporatemovementintoyourroutineormayhavejustignoredthetopicaltogether.Familyandfriendsmaymaketheassumptionthatyoucan’tordon’twanttoengageinphysicalactivitybecausetheyhavealimitedunderstandingofyourdisease.Allofthesefactorscanaddup,makingitevenmoredifficultforyoutofindanexerciseroutinethatyouloveandissupportiveofyourhealingprocess.Eventhoughthoseofuswithautoimmunediseasemayfaceuniquechallenges
whenconsideringaddingmovementintoourroutines,itisworthwhilenottoignorethisaspectofthehealingjourney.Attheveryminimum,movementisnecessaryforessentialbodyprocesses,asoutlinedin“WhyDoYouNeedto
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Move?”.Ifyouareinthebeginningstagesofanautoimmunedisease,incorporatingexercisemayhelpslowtheprogressionofyourdiseaseandkeepyouhealthierlong-term.A2015literaturereviewfoundthatthemostcommonbarrierstoexerciseforthosewithrheumatoidarthritisweretheveryissuesthatresearchshowsarepositivelyimpactedbyexercise—painandfatigue!Often,theveryreasonswearen’tabletoexercisecanbeimprovedbyexerciseitself.Beforeyoulaceupthoserunningshoesandheadoutthedoor,we’dliketoget
themessageacrossthatexercise,ormovementasweliketocallit,forthosewithautoimmunediseasemaylookdifferentthanwhatyoutypicallythinkof.Whileintenseactivitieslikeworkingoutatthegym,running,andcyclingareallgreatformsofexercise,youmaynotbecapableofthosekindsofworkouts.Andthatisokay!We’llbeofferingsomecreative,autoimmune-friendlysolutionstothemovementproblemasweworkthroughthis.
MOVINGTOOMUCH?Whileitmayseemthat,byandlarge,oursocietyhasaproblemwithpeoplemovingtoolittle,thetruthisthatthereisasizableproblemwithpeoplemovingtoomuch.Youmaythinkthere’snodownsidetomoving,thatthereisno“toomuch,”buttherearerepercussions.AsSarahBallantyne,PhD,pointsoutinherbookThePaleoApproach,thebenefitsofexercisecanbemeasuredinaU-shape.Excessivemovementleadstodisregulatedcortisol(thestresshormonefromChapter4),increasedsusceptibilitytoimmune-relateddiseases,andleakygut.Overexerciseforapersonwithautoimmunediseasecanbeharmfulbecauseofinflammationandimmunesuppression,whichincreasesymptomsofdisease.Signsofoverdoingit,beyondtheobviouslikefatigue,pain,decreased
performance,andtheneedforincreasedrecoverytime,canrangefrominsomniatolowlibidotolossofmenstruationandevendepression.Youmightalsonoticethatyouaremoresusceptibletoillness,especiallyupper-respiratoryinfections.Thosewithautoimmunediseasemightexperiencemorefrequentflares.Sowhydopeoplefeelcompelledtomoveexcessively?Thereasonsarevariedandinmanycases,overlapping.
●WEIGHT-LOSSSTRUGGLES.Somepeopleoverdoitinanattempttoshedrealorimaginedextrapounds,believingthatiftheycanjustworkoutenough,they’llreachthe“perfect”weight.Insomecases,beingoverweightmightactuallyberelatedtoanunderlyinghealthproblemthatmustfirstbeaddressedandcan’tbeexercisedaway.Forinstance,weightgainisoftenasymptomofHashimoto’sthyroiditis.
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●BODY-IMAGESTRUGGLES.Strugglingwithbodyimageveryoftenoverlapsweight-lossstruggles.Simplyput,apersonmaybelievethatherbodyisnotacceptableasitisandfeelaneedto“sculpt”itintoa“perfect”shape.
●CARDIOOBSESSION.Thisparticularformofoverdoingit,usinglong-durationaerobicexerciseorcardio,canalsogohandinhandwiththeweight-lossstruggle.Apersonmaybelievethatthefastestwaytoweightlossistoburnasmanycaloriesaspossible,sometimesrunning,hittingthetreadmillorellipticalmachine,orattendinggruelingstationarycyclingclasses,tothepointofexhaustion.
●FADWORKOUTS.Occasionally,peoplefeelpressuretojointhelatestworkoutcraze,eveniftheparticularroutineistoomuchforthemorjustnotagoodfit.ItmightbethattheneedtokeepupwithfriendswhoareintoP90X,CrossFit,orBikramyogaisdrivingapersonbeyondwhatisbeneficialforhim.
●STRESSMANAGEMENT.Insomecases,apersonmaynotfeelthathehasanyothereffectivemethodsofmanaginghisstress.Hemayrelysolelyandexcessivelyonexercisingashisoutlet,ratherthanlookingforwaystoreducestressormanageitwithabalanceofactiveandrestingmethods.
●ACHIEVEMENTFOCUS.Athletescanbeparticularlyvulnerabletodoingexcessiveexercisethatisfocusedonachievement.Iftheyseetheironlyvalueinanexternalreward,likerunningthemostmarathonsorwinningthemostweight-liftingcompetitions,thetendencycanbetoovertrain.
●EXERCISEADDICTION.Exerciseaddiction,alsocalled“activitydisorder,”isreal.Thisisexcessive,purposelessphysicalactivitythatgoesbeyondusualroutinesandimpairsratherthanimproveshealthandwell-being.Apersonfacingexerciseaddictionisuncomfortablewithrestandwillworkouttotheexclusionofalmostallotherareasofherlife,eventothepointofdanger.
Iamarecoveringactivityaddict.Myresponsetotheearlysignsofautoimmunediseaselikefatigue,jointpain,andlackofrecoverywasactuallytopushmybodyandincreasemyworkoutsinanattempttomanagesymptomsandstress.Backthen,Ididn’townacarandcycledtowork,liftedweightsafewdaysatthegym,attendedafewyogaclasses,aspinclassortwo,andrannearlyeveryday.Iwouldgothroughphasesofintenseexerciseandthenburnout,crashingforafewdaysorweeks,andthenstartthecyclealloveragain.Ahugewake-upcallformewaswhenIcouldnolongerridemybikeupalargehillonmydailycommute.Icouldnotbelievethatwithalloftheexerciseandstrength-trainingthatIwouldactuallybegettingweaker.WhatIwasexperiencingwastheearlywarningsignsofmusclewastingand
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gettingweaker.WhatIwasexperiencingwastheearlywarningsignsofmusclewastingandfatigue.Recoveryformemeantreevaluatingallofthesehabitsandreplacingthemwithmore
sustainable,health-supportingactivities.Thatbeingsaid,Istillconstantlyhavetocatchmyselffromfallingintotheoldhabitofmovingtoomuch.Insteadofmanagingmystressthroughintenseworkouts,Ichooseqigong,yoga,andwalking.Inolongeraspiretorunmarathonsordocenturybikerides.Instead,Ihavemadeacommitmenttomovemybodyinawaythatstrengthensitbutdoesnotcauseexcessharmorstress.
TipsforThoseWhoMoveTooMuchIfyoufindyourselftendingtowardmovingtoomuch,thesearesometipsthatwillhelpyoutoneitdownanotchandenableyourbodytoheal.
●LOOKFORROOTCAUSESOFWEIGHT-LOSSRESISTANCE.Ifyouhavetroublelosingweightanduseintenseexercisetomanageit,youmaywanttotalktoyourkeyplayeraboutunderlyinghealthissuesthatcouldbestandingintheway.Forinstance,thelackofthyroidhormoneinHashimoto’sthyroiditiscanleadtoweight-lossresistancethatisdifficultorimpossibleto“out-exercise.”
●FINDBODYACCEPTANCE.Yourbodyisperfectjustthewayitis.Movementshouldbedoneforoptimalhealth,nottoforceourbodiesintoanunrealisticmold.
●FINDAGENTLERORMOREAPPROPRIATEWAYTOWORKOUT.Swapoutsomeofthosehigh-intensityworkoutsforactivitiesthatareeasieronyourbody.Forinstance,youcantradeyour30-minuterunforanhourwalk,oryourCrossFitworkoutforpoweryoga.
●GIVEYOURBODYMORETIMETORECOVER.Especiallyifyoufindyourselffeelingsoreandfatiguedonaregularbasis,giveyourselfadayortwobetweenmoreintenseactivities.
●LOOKFORAMOREAPPROPRIATEWAYTOMANAGESTRESS.Ifyouarelookingtointenseexercisetohelpmanageyourstress,tryfindingastress-managementactivitythatisalsorestorative.Turndownthevolumeonyourroutineandgoforawalk,dosomestretching,ordance.Therearewaysyoucanmanageyourstressthroughmovementwithoutoverdoingit.
●LETGOOFACHIEVEMENT.Prioritizethegoaltobestsupportyourbody’shealthinsteadofrunningthatmarathonorcompetinginabikerace.Lettinggooftheideathatyoualwaysneedtobeachievinganexternalrewardwillgiveyoumorespacetojustbewhoyouareandmoveinawaythatfeelsright.
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●GETHELPFOREXERCISEADDICTIONOROBSESSIVETENDENCIES.Ifyoufindyourselfaddictedtoorobsessedwithexercise,youshouldbeevaluatedbyaprofessionalandhaveherhelpguideyourrecovery.Commoninthosewhohavestruggledwitheatingdisordersinthepast,thisisasignthatyoumayneedsomeadditionalsupporttobreaktheaddictivecycle.
FitspoandShameFitspirationor“Fitspo”isabuzzwordthatstandsfor“fitnessinspiration.”Itisthesharingofimagesonsocialmediaofactive,strong,usuallyleanwomen(andoccasionallymen),alongwithaninspiringmessagepromotingexerciseand/ordietinordertoachievean“ideal”body.Themessagessaythingslike“Strongisthenewskinny”or“Pukingisacceptable,quittingisnot.”Othershaveslogansacrossasexyfemalebodythatread“Don’tquituntilyou’reproud.”Fitnessinspirationissupposedtomotivatepeopletowardhealth,butthe
imagesaccompanyingthemessagesareoftenextremelyunrealistic.Themessagesthemselvesoftenborderonbullying,like,“What’syourexcuse?”or“Yourbodycanhandlethepain,tellyourmindtoshutup.”Theideathatwecannotbegoodenoughunlesswehaveachievedtheunattainableorworkedourselvestothepointofburnoutisenormouslyharmful.TheinsinuationwithFitspoisthatyoushouldfeelagreatdealofshameifyou
don’tmeasureuptothestandardbeingpresented.Thiscanbeparticularlydamagingtothosewithautoimmunedisease,whomayalreadybedealingwithnegativemessagingfromthosearoundthemaboutwhetherornottheyare“reallysick.”Workingtowardincreasedhealthisaworthygoal,butitneednotcarrywithitsuchadestructiveburden.Bealerttothisculturalmisinformationaboutfitness,andchallengethosenegativethoughtswithbalance.Findtherightlevelofmovementforyourbody,autoimmunediseaseappropriatelyaccountedfor,andenjoybeingactive.Noexposuretoabusive“motivation”required!
MovingTooLittle?Thebenefitsofgettingenoughphysicalactivityarewellunderstood.Ourbodiesweremadetomoveandmoveoften.Thatregularmovementiskeytoachievingandmaintaininggoodhealth.Justlikethereisadownsidetomovingtoomuch,theothersideoftheU-shapedcurverevealsthenegativeimpactoftoolittlemovement.Whenyouaren’tgettingenoughphysicalactivity,yourimmunesystemiscompromised,yourresistancetostressisdecreased,andyourcircadianrhythmiseasilythrownoff.Despitetheobviousbenefitsandcleardisadvantages,forsome,getting
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Despitetheobviousbenefitsandcleardisadvantages,forsome,gettingenoughexerciseintotheirlivesisaseriouschallenge.Thesechallengescanrangefromperceivedbarrierstosignificantphysicalimpediments.Especiallyforthoseofuswithautoimmunedisease,itcanbehelpfultoexplorethereasonsthatwemaybemovingtoolittle.
CommonBarriers
Mostpeoplefindthattheirbarrierstomovementfallintothe“excuses”category.Thesebarriershavesimplesolutionsthatcanbeeasilyapplied.
●Lackoftime
●Boredomordislikeofexercisesetting
●Lonelinessorlackofmotivation
●Badweather
●Workingadeskjoborlonghours
●Notseeingresults
ComplexBarriers
Sometimes,barrierstomovementarenotaseasilyresolvedandmayinvolvephysicalorvalidpsychologicallimitationsthatrequiremore-sensitivesolutions.Insomeofthesecases,consultingwithapersonaltrainerwhospecializesinautoimmunedisease,mobilitytraining,and/orbodypositivitymaybehelpful.
●PAIN/INJURY.Thisisthefirstbigfactorthatoftencomesupforpeoplewithautoimmunedisease.Moving,especiallywithdiseaseslikerheumatoidarthritis,mightactuallyhurt...alot!Autoimmunediseasesthataffectmobilitymightalsocontributetobeingeasilyorfrequentlyinjured.
●FATIGUE.Thisisthesecondbigfactorthatcomesupforthoseofuswithautoimmunedisease.Youmayfindthatyourdiseaseleavesyouwithonlyenoughenergyforverybasicactivity,andsometimesjustshoweringtakesallyouhaveforthatday.Sometimes,whenyoustartaroutine,youfindthatyouarequicklydepletedandunabletofinish.
●WRONGINTENSITYLEVEL.Duetosomeoftheculturalmisinformation,aswellastheinfluenceoffadworkouts,itcanbehardtodeterminetherightintensitylevelofphysicalactivityforyou.Thismaybeparticularlytrueifyouarecomingfromapreviouslyathleticlifestyleorfromacompletelysedentarylifestyle.Inbothcases,youmaybeoutoftouchwithhowyourbodycommunicateswhatis
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appropriateversusinappropriate.See“ExerciseAssessment”forhelpfiguringoutifaworkoutisappropriateforyou.●INTERNALBELIEFS,FEAR,ORSHAME.Itisnotunusualforautoimmunediseasetoleaveuswithsomestronginnerthoughtprocessesaroundmovement.Youmaybelievethatyouarenotcapableofincreasingyourfitnesslevel,beafraidofthepainorinjuryyou’veassociatedwithmovingandyourdiseaseinthepast,orfeelashamedthatyouaren’tabletobeactiveatapreviousleveloratthelevelexpectedbyhealthierfamilymembersorfriends.
●FEELINGOFBEINGOVERWHELMEDABOUTWHERETOSTART.Whatprogramshouldyoubedoinganyway?Itcanbehardtodeterminewhatkindofroutineisidealwhenyouarefirstbeginningtoimproveyourfitnesslevel,particularlyifyouhaveadiseasetofactorintoyourdecision.Feelingoverwhelmedcanleadtoastateofparalysis,whereyoufindithardtomoveforwardandsoremainunderactive.
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TipsforThoseWhoDon’tMoveEnoughIfyoufindyourselftendingtowardnotmovingenough,herearesometipstohelpyoutroubleshootthebarriersthatarekeepingyoufromactivityandfindsomesolutions.
●SWITCHITUP!Ifyoufindyourselfgettingboredeasily,youdon’thavetodothesameactivitiesdayafterday.MaybeMondayyougoforalongwalk,Tuesdayyoutakeayogaclass,andWednesdayyouputonsomemusicanddancearoundthehousewhileyougetsomechoresdone.
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●FINDABUDDY.Youmayfindthathavingapartnertoexercisewithmotivatesyoutocontinuewithyourroutine,plusyougetaboostfromthesocialactivity.Ifyourspouse,friend,orneighbordoesn’twanttogetactivewithyou,lookforasuitablepartnerviaanonlinenetworkorinyourcommunity.
●HAVEABACKUP.Ifyourworkoutisdependentontheweather,haveabackupinmindincaseconditionsarenotfavorable.Forinstance,ifyoualwayswalkinyourneighborhood,haveayogamatandaDVDathomeincaseraininterruptsyourplans.
●USEASTANDINGORTREADMILLDESKANDTAKEMOVEMENTBREAKS.Ifyousitatacomputerallday,whynottryastanding,treadmill,ormodular(combination)desktokeepyourpositionchangingthroughouttheday?
●ENROLLINACLASS.Forthosewhohaveissueswithcommitment,sometimesenrollinginaseriesorclasswillhelpmotivateyoutoparticipateandprioritizemovement.
●TAKEACTIONONPSYCHOLOGICALANDPHYSICALBARRIERS.Yourautoimmunediseasemaycauseissueswithmobility,andalthoughthingsmaychangeforthebetter,sometimesthisaspectisoutofyourcontrol.Workingwithapractitionerwhoisexperiencedwithmobilityissuescausedbyautoimmunediseasecanbehelpfulindeterminingthetypesofmovementthatarelesslikelytocausepainorinjury.Youcanalsodosomethingaboutyourinternalbeliefs,fear,shame,andfeelingoverwhelmedaboutexercise.Lookforaffirmingorconstructivewaystoaddresstheseissuesonyourownorwiththehelpofatherapist.
●AVOIDFEELINGOVERWHELMED.Startwithonetypeofactivitythatsoundsenjoyableandiswellmatchedtoyourfitnesslevel.Youcanalwayschangeifyoudon’tlikeitorfeellikeitisnotenough/toomuchforyourbodyatthistime.
●LISTENTOYOURBODY.Workingoutshouldmakeyoufeeltiredandsoretoacertainextent,butyouneedtobeconstantlycheckinginwithyourselftomakesureyouaren’tdoingtoomuchtoosoon.Whenindoubt,beextracautious,startslow,andrampuptheintensityatacomfortablerate.
●GETHELPFROMANEXPERT.Ifyoufeelunsureaboutstartinganexerciseroutine,thereisalwaystheoptiontoworkone-on-onewithapersonaltrainer.Ideally,youwouldlookforsomeonewhohasexperienceworkingwithautoimmunedisease,mobilitytraining,and/orafocusonbodypositivity.
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Notmovingenoughhasn’talwaysbeenanissueforme.Priortodevelopingmyautoimmunediseases,Ienjoyedhikingandevenlongerbackpackingtrips.Whileitwasachallenge,thebeautifulwalksinnatureandtheprideincarryingeverythingIneededonmyownbackwerehugerewards,nottomentionthechancetoconnectwithfriends.Asmybodybecamemoreandmoremalnourishedwithundiagnosedceliacdisease,Ihadlessandlessabilitytoperformphysicallyatpreviouslevels.IstartednoticingthatIwasbreathless,light-headed,andshakyonly10to15minutesintoaworkoutofanykind.Ievenremembermyhusbandurgingmetoeatenergybarsnotonlyfollowingaworkout,butevenbeforedoinganything!Isimplyhadnoreserves,andIbecameafraidofexperiencingthosesensations.Eventually,Iavoidedmovementalmostaltogether.Tothisday,Istrugglewithmovementontheautoimmunewellnessjourney.AlthoughIamnotasdebilitatedasIoncewas,IfindmyselfhavingtoworkhardtoovercomethefearsthatIfeltaroundexertionwhileIwassick,andIoftenfindmyselftryingtotackleasenseofbeingoverwhelmedaboutrestoringphysicalfitness.Thejourneyiscomplex,andsomeareastakeusyearstomaster.
WhereAreYouontheMovementSpectrum?Thistestwillhelpyoudeterminehowhighofaprioritymovementistoyourhealingjourney.Giveyourselfonepointforeveryitemonthelistthatapplies,andthentotalyourscoreandseeyourresultsatthebottom.
__ Isitfor7ormorehoursperday.
__ Igetlessthan1hourtotalofmoderatephysicalactivityperday(likewalking).
__ Ialwaysdrivetowork,school,orothercommitments.
__ Idon’tspendanytimestretchingduringtheweek.
__ Idon’tdoanyactivitiesthatbuildmuscle,likeliftingheavyobjectsorbodyweightexercises,likepushupsorsquats.
__ Ihaveahealthconditionthatrestrictsmyabilitytomove.
__ Myworkdoesn’trequiremetobeonmyfeetatallduringtheday.
__ Idon’tmaketimetoexerciseduringtheweek.
__ Myfreetimeiscenteredaroundsedentaryactivities(likewatchingTV).
__ Idon’tenjoyexercise.
SCORING:Anyscorehigherthan4meansthatyoumayneedtoprioritizegettingmoremovementthroughoutyourday.Toensurethatyouaren’toverdoingit,see“ExerciseAssessment”.
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EXERCISEIDEASFORTHOSEWITHCHRONICILLNESSAlthoughsometop-levelathletessufferfromautoimmunediseaseandstillfindthemselvesabletoperformatahighlevel(likeVenusWilliams),thisisrareandbyfaranexceptiontotherule.Ifyouhaveanautoimmunedisease,chancesarethatyouaregoingtodobetterwithmoderateexerciseinsteadofintenseexercise.Thegoodnewsisthatthismoderateexercisehasbeenshowntobejustashealthpromotingasintenseactivity,withouttheriskofinjury,burnout,andstress.Herearesomeideasthatcangetyoustarted.
●WALKING—Nomovementisassimpleandinnateaswalking,andthepossibilitiesareendless.Youcanwalkanywhereandfromafewminutestoa
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fewhoursaday,dependingonyourfitnessandstrengthlevel.Webelievethisistheidealactivityforthosewithautoimmunedisease—seeTheBenefitsofWalkingsectionformoredetails.
●YOGA—Apracticethatintegratesbreathworkandstretchingthatpromotesflexibilityandstrength,aswellasrelaxation.Therearemanydifferenttypesofyoga,rangingfromgentleandrestorativetointenseandstrength-building.
●PILATES—Aseriesofcoreexercisesoriginallydevelopedtoberehabilitativethatimprovestrengthandflexibility.
●QIGONG—AnintegratedChinesesystemofposture,movement,andmeditationthatcanhelpwithstrength,flexibility,andpromotingrelaxation.
●TAICHI—AChinesemartialartspracticethatusesslowermovementsandhelpswithbalance,focus,andstrength.
●STRETCHING—Anyactivitythatfocusesonlengtheningthemuscles.StretchingcanbedoneonitsownorasacomponentofanotherexerciselikeyogaorPilates.
●SWIMMING—Gettingexercisewhileimmersedinwatercanbelessstrenuousandeasieronthejoints.Swimmingorwateraerobicscanrangefromgentletointensedependingonthetypeofworkoutyou’dliketoreceive.
●HIKING—Walkingonanaturetrailorintheoutdoorscanbeanexcellentwaytogetsomemovement.Itcanbesomethingassimpleasaflattrailaroundabodyofwaterorasstrenuousasbackpackingforacoupleofdaysinthewilderness.
●DANCING—Putonsomeofyourfavoritetunesandmoveyourbody!Dancingisoneofthemostfunandenjoyablewaystogetyourdailymovement.
●LEISURELYCYCLING—Takeyourbikeforaspinaroundtheneighborhoodormakethecommitmenttostartridingtowork.
●MARTIALARTS—Therearemanydifferenttypesofmartialartspracticesthatfocustovaryingdegreesonstrength,flexibility,coordination,meditation,andbreathworkandcanbeanenjoyableandchallengingwaytogetmovementintoyourroutine.
●REBOUNDING—Useaminireboundingtrampolinetogentlybounce,gettingamaximumworkoutforminimumeffort.
Asanystay-at-home-parentcanattest,beingmobileandactivethroughout
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yourdaydoingerrandsandhouseworkdefinitelycountsasmovement!Infact,ifyoufindyourselfatalldisabledbyyourcondition,simpleeverydaytaskssuchasloadingthedishwasherorworkinginyourgardencanbeaconsiderableworkout.Othersmayoutsourcesomeofthisworktoacleaningcompany,nanny,orotherfamilymemberstogivethemmoretimetowork(mostoftenatthatdeskjob!).Don’tunderestimatetheimpactthatbeingactiveathomecanhaveonyourmovementneeds.Often,theseactivitiescanservemultiplegoals—creatingacleanlivingenvironment,preparinghealingfoods,orplayingwithchildrenorpets.
EXERCISEASSESSMENTThisisachecklisttohelpyoudetermineiftheexerciseroutineyouareengagedinmaybenegativelyimpactingyourhealth.Noteallofthestatementsthatapplytoyou,tallyyourscore,andseeyourresultbelow.
◻ Iamsorethesamedayoftheexercise.
◻ Iamsorethedayaftertheexercise.
◻ Iamsoreformorethanadayaftertheexercise.
◻ IfeelexhaustedorlikeIneedanaplaterinthedayfollowingexercise.
◻ Ican’tdocertainactivitiesaftertheexercise.
◻ IfindthatIhaveahardtimegettingmotivatedtodotheexercise.
◻ Ihaveahardtimegettingthroughtheexercisebecauseofpainorfatigue.
◻ Ifindmyselftiredorsoreduringtheexercise.
◻ Ifrequentlyfindmyselfgettinginjuredasaresultofexercise.
◻ Ifindthesamelevelofworkoutgettingmoredifficult,noteasier.
◻ Ifindthattheexercisecausesflaresofmyautoimmunedisease.
◻ Igetshakyorlight-headedinthemiddleoforimmediatelyfollowingtheexercise.
SCORING:Anyscorehigherthan1or2maymeanthatyourcurrentlychosenactivityistoointenseordepletingforyourneeds,andyoumayconsidertransitioningintoatypeofactivitythatismoregentle.Sometimes,aless-intenseexerciseisoptimallong-term,oryoumayfindyourselfbeingabletoincreaseintensityovertime.
EVERYDAYACTIVITIESTHATKEEPYOUMOVING●Doinghousework
●Cooking
●Gardening
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●Walkingyourdog
●Walkingyourkidstoschool
●Walking/cyclingtowork
●Runningerrands
●Playingwithchildren
●Shopping
●Doinghomeimprovements
THEBENEFITSOFWALKINGAdiscussionabouttypesofmovementbestforthosewithchronicillnessisnotcompletewithoutgivingsomeextraattentiontowalking—webelieveitcanbethebestexerciseforthosewithautoimmunediseaseandchronicillness.Thestructureofourbodiesisdesignedtoenablebipedalmovement,orbeingonourfeet(asopposedtositting).Stillneedsomeconvincingwhywalkingisanoptimalactivity?Checkoutthelistbelow.
●IT’SMODERATEIMPACT.Walkingislowerimpactthanrunning,butnotsolowthatitdoesn’tprovidemuchbenefitinbuildingbonedensity,likecyclingorswimming.
●IT’SSIMILARTOHOWOURANCESTORSMOVED.Theyspenttheirtimeworkingontheirfeet,walking,andgatheringfoods.Ourbodiesareadaptedtothistypeofmovement,yetmostofusspendmoretimesittingthanstandingorwalking.
●ITDOUBLESASASTRESS-REDUCTIONEXERCISE.Walkingcanberelaxing,especiallywhenyoumakeanefforttobemindfulofyoursurroundings.Sincemostofuswithautoimmunediseasearestrugglingtomanageourstress,weneedallthehelpwecanget!
●ITEXPOSESUSTOSUNLIGHT,FRESHAIR,ANDNATURE.Allofthesecomponentshelpregulateourimmunesystemsandmanageourstress(seeChapter5).
●ITCANBEANACTIVITYTHATBUILDSCOMMUNITY.Walkingcanbeenjoyedwithothersandisagreatalternateactivitytogoingoutforamealordrinkwithfriends(especiallywhenyouareintheeliminationphase!).
●ITTAKESMINIMALINVESTMENT.Theonlythingyouneedisagoodpairofshoes!Noexpensivegym,trainer,orfancyequipmentisnecessary.
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●ITKEEPSUSHAPPY.Studiesshowthataregularwalkingroutinehelpskeepdepressionandanxietyatbay.
●ITISGOODFORLYMPHATICFLOW.Althoughthelymphaticsystemhaslotsofvessels,itlacksapumpandisdependentonmovementforlymphflowanddrainage.
●ITCANBESCALEDTOYOURNEEDS.Youcanwalktheblockinyourneighborhoodortryahikeonamorechallengingpath.
●ITCANBEDONEANYWHERE.Thepossibilitiesareendless—walkclosetowhereyoulive,inanearbynaturepreserve,onthebeach,orinashoppingmall.
Itissurprising,givenalloftheevidenceinfavorofwalking,thatmostpeopledon’tseekitoutorevenconsideritexercise.Gettingstartedwithawalkingroutineissimple—justgetagoodpairofshoesthatfityouwellandprovidethesupportyouneed,andyouareonyourway!Aimtotakeshortwalksinitially,evenstartingwith5to10minutes,andthenbuilduptoanhourormoreperday.Youcanrotatewalkingalonemindfully,listeningtomusicorapodcast,orwithabuddy—changingupthescenerykeepsboredomatbay.Yourroutinecanbeaslittleorasmuchasyourbodyallows;thekeyisjusttogetoutthereanddoit!
MovementSolutionsfortheWorkplaceManypeoplefinditdifficulttogettheamountofmovementtheyneedwhentheyworkatraditionaldeskjob,sittinginfrontofacomputerorbeinginanofficeeveryday.Unfortunately,studiesshowthata30-to60-minuteworkoutbeforeorafterworkdoesnot“undo”thestresscausedtothebodybysitting.Trysomeofthesesuggestionstohelpmitigatethetollthatworkingadeskjobcantakeonyourbody.
●CONSIDERANONTRADITIONALDESK.Treadmilldesks,standingdesks,andmodular(combination)desksareallalternativestothetraditionaldeskandcanbehelpfulsolutions.Moreimportantthanwhichtypeofdeskyouchooseisthatyouarechangingyourpositionthroughouttheday.Chronicstandingcanbeasdetrimentalaschronicsitting,sothebestsolutionoftenincludesavarietyofoptionstochangeitupperiodically.
●TAKEFREQUENTBREAKS.Atleastafewminuteseveryhour,makesuretogetup,walkaround,anddosomesimplestretching.Youwillbeamazedattheimprovementinyourmuscletension,fatigue,mentalclarity,andenergylevelswhenyouprioritizethesemovementbreaks,nomatterhowbusyorstressful
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yourdayatworkis.
●SWITCHUPYOURCHAIR.Havingayogaballhandytoreplaceyourregularchairoccasionallycanhelpyouremembertositupstraightandengageyourcoreasyouwork.Youcouldalsotryotheroptionslikeakneelingchair.
●WALKORBIKETOWORKANDDURINGBREAKS.Ifpossible,walkorbiketoworkandtrytousesomeofyourbreaktimetogetonyourfeetandmovearound!Enlistacoworkersoyouhaveabuddytokeepyouontrack.
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FINDINGBALANCEWITHMOVEMENTJustasyourneedsinotherareas(likesleepandstressmanagement)changeovertime,yourmovementneedsandabilitiesarealsolikelytoebbandflow.Itis
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time,yourmovementneedsandabilitiesarealsolikelytoebbandflow.Itisimportanttotakestockofyourcurrentstresslevel,yourphysicalcapabilities,whetherornotyourautoimmunesymptomsareflaringup,andyourgeneralresilienceatanygiventime.Constantevaluationandadjustmentallowyoutotakeadvantageoftimeswhenyourhealthisparticularlyrobustanddialbackwhenenergyneedstobedivertedtohealing.Livingwellwithautoimmunediseasemeansbeingflexiblewhenyourbody
callsforrest.Afteraperiodofstrength,itiseasytoexperienceprofounddisappointmentandfrustrationifphysicalcapabilityisagainlimitedduetoyourdiseaseoranunexpectedillness.There’snoshameindemonstratingversatilityinresponsetothoseneeds.
CALLTOACTIONWearecreatedformovement.Fromourpowerfulbrainssendingthemillionsofimperceptiblesignalsrequired,allthewaytoourverybonessupportingthewholeendeavor,literallyeveryfiberisdesignedfortheoftenundervaluedmiracleofmovement.Fitnessofbothbodyandmindcannotbemaintainedwithoutappropriatephysicalactivity.Itisuptoustotakeadvantageofourextraordinarybodiesandlearntomovetheminthebestways.Inthischapter,weexploredwhymovingmattersandhowtoomuchortoolittleofit,
especiallyforthosewithautoimmunedisease,canbedetrimental.Thetoolsoutlinedherecanhelpyoufine-tuneyourbody’smovementneedsandhopefullydiscoverideasforgettingactive.We’veplacedspecialemphasisonwalkingasanidealfitnessroutineforautoimmunedisease,becauseitrequiresalmostnothingtostartandcaneasilybescaledtoyouruniqueneeds.Itisasurprisinglysimpleandempoweringstepontheautoimmunewellnessjourney.AsBritishhistorianG.M.Trevelyansaid,“Ihavetwodoctors,myleftlegandmyright.”
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CHAPTER7
Connect
“Aloneandwithoutlove,wedie.Lifeitselfisasdependentonrelationshipswithothersasitisonfood.”—M.N.BECK
Therearetwoareasinlifeinwhichconnectionisessentialinordertogainandmaintainourbesthealth—otherhumansandthenaturalworld.Wearenotseparatefromeachother,orfromourenvironment.We’vedividedthischapterintotwosections,onedevotedtoeach,sothatyoucanlearnaboutandexplorecultivatingtheseconnections.
CONNECTINGWITHPEOPLEWehaveallexperiencedthehurtfromthelossofconnectiontoothers,whetheritisthroughdeathorsomeothercircumstance.Manyaresurprisedtolearnthatourbrainsexperiencethistypeofemotionalpainjustlikephysicalpain.Theverysameregionofourbrainsresponsibleforprocessingphysicalpainisalsoresponsibleforprocessingsocialpain.Itisnowonderlosingalovedoneorabreakupisoftendescribedas“beingkickedinthegut,”or“beingbrokenhearted.”Ourbrainsexperienceitthatway!NeuroscientistMatthewLieberman,PhD,wroteaboutthisfindinginhis2013book,Social:WhyOurBrainsAreWiredtoConnect.Itwasn’tjustthatthebrainsawthesetwokindsofpainthesameway—thetwokindsofpaincanevenbemanagedthesameway.FurtherresearchbyDr.LiebermanshowedthatTylenolcoulddullsocialpaininmuchthesamewayasitdullsphysicalpain.Whydoesitmatterthatourbrainsgroupphysicalandsocialpaintogether?Itdemonstratesonanextremelybasiclevelthatourconnectionwithotherhumanbeingsisfundamentaltoourhealth.It’ssovitalthatourbrainsregisterbothlargeandsmallthreatstothatconnectionasliterallypainfulevents.It’ssimple!Ourneedforconnectiontootherhumanbeings,astrongsocialsupportnetwork,isamustforgoodhealth,justlikenourishingfood.
ROBUSTSUPPORTNETWORKSANDACHIEVINGWELLNESS
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Ourbrainsseethelossofconnectionwithotherpeoplejustlikethelossofalimb—botheventsareregisteredaspain.It’snotjustavoidingpainthatmakesadequatesocialsupportimportant,asthere’sevenmoreevidencethatsocialsupportmatterstoourhealth.Onestudyrevealedthatsmokingupto15cigarettesadaypredictedlessaboutyourlikelysurvivalthanalackofsocialsupport.(Wearenotencouragingyoutogopickupapackhere!)Ourpositiverelationshipswithothershavebeenshowntolowercortisol,thestresshormonewetalkedabout,andincreaseoxytocin,ahormoneresponsibleforstimulatingoursenseofcalmandconnection.Beyondthat,it’snosecretthatlonely,isolatedpeopleexperiencegreaterlevelsofstressanddepression,bothofwhichcarrynumerousnegativehealthconsequencesoftheirown.Weneedothersnotjusttoavoidpain,buttomitigatehealthrisksandencouragewellness.Beinghappyandhealthyisnotasolitarypursuit.Thisisevenmoreaccurateif
youarestrugglingwithautoimmunedisease.Theupsanddownsofchronicillnessrequireustobravelyrevealourvulnerabilityandfindotherswhomwecanrelyonforhelpandsupport.Youaremorelikelytomakethedietaryandlifestylechangesweadvocateinthisbooksuccessfullywithinaloving,caringcommunity.Donotunderestimatehowsignificantthatnetworkiswhenitcomestohealingandachievingwellness.Findyourtribeandaskthemtoshowupforyouasyouundertakethisjourney!
SUPPORTNETWORKEVALUATIONYoursupportnetworkistheentirecommunityofpeoplearoundyouwhovalueyouandhelpprovideforyourphysicalandemotionalneeds.Thisnetworkusuallyoperatesunder“mutualobligation.”Inotherwords,youbothgiveandreceivesupport.Thefourmaintypesofsupportareemotional,practical,sharingpointsofview,andsharinginformation.Havingbothdepth(afewveryclose,intimatepeople)andwidth(alargenumberofcasualfriendsandprofessionals)inyournetworkprovidesasenseofsecurity,belonging,andbufferingagainstthestressesoflife.Ifyouoftenhavethesensethatyoursupportnetworkisnotstrongenoughorarewondering
ifyou’llhaveadequatesupportasyouundertaketheautoimmunewellnessjourney,itcanbehelpfultoevaluateit.Thefollowingquestionnairecanhelpyoudetermineifyouhavearobustsupportsystemorifyoushouldtakeproactivestepstoimproveit.Giveyourselfonepointforeveryboxthatappliestoyouandtallyyourscoreatthebottom.
◻ WhenIaminneed,therearepeoplethereforme.
◻ IgetthesupportIneedfrommyfamily.
◻ Isharemyupsanddownsandreceivecomfortfromafewkeypeople.
◻ IgetthesupportIneedfrommyfriendships.
◻ Therearekeypeopleinmylifewhotreatmyneedsandfeelingsasimportant.
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◻ Icancountonmyfriendsandfamilytohelpmemakedecisionsandworkthroughproblems.
◻ IhavepersonalandprofessionalcontactsthatIcanrelyontohelpmewithpracticalproblems(likefixinganappliance).
◻ Ihavepeopleinmylifewhoareproudofme.
◻ ThereareseveralpeopleIcantalktowhenIamfeelinglonelyordepressed.
◻ IhavesomeoneinmylifewithwhomIfeelcomfortablesharingintimatepersonalproblems.
◻ Iregularlyspendtimewithmyfamilyandfriends.
◻ Ihavefriendswhoarethereforme,evenwhenit’snotfun(likeanearlymorningtriptotheairportorpackingupamovingvan).
◻ Thereareothersinmylifewhocometomeforpracticalhelpandsupport.
◻ IfIwereinneedofcaretaking,therearepeopleinmylifewhowouldhelpfillthegaps.
◻ TherearepeopleinmylifewhomItrustandwhoseemeastrustworthy.
◻ Ihavepeopleinmylifewhohonorimportantevents(likebirthdays).
◻ Ihavepeopleinmylifewhowouldbethereformeintheeventofacrisis.
SCORING:Anyscorelowerthan12meansthatyoumayneedtoprioritizestrengtheningyoursupportnetwork.Thefollowingsectionsgiveyousomeideasabouthowtoachievethat.
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BUILDINGASUPPORTNETWORKWeknowintuitively,throughcountlessstudies,loadsofepidemiologicaldata,andlaboratorytesting,thatastrongsupportnetworkmattersgreatlytogoodhealth.Evenso,atonetimeoranother,allofusmayencounteraperiodwhereournetworkisinadequate.Maybeyou’vejustmovedfarfromhome,oryou’vebecomeanewparent,oryou’retacklingaspecificissuethatyourexistingnetworkisn’tfamiliarwith—therearemanyreasonsforneedingtoimprovethedepthorwidthofyoursupportnetwork.Nobodyeversays,“Geez,Ijusthavewaytoomanycaringpeopleinmylifewhoarewillingtohelpmeout!”Ifyoufindyourselfneedingtoboostyourconnectionswithothers,hereare
sometipsonbuildingthatsupport.
●TAKERISKS.Thereisnoopportunitytomeetnewpeopleandpossiblydeveloprewardingrelationshipsifyoudon’tgoforit.Joingroups,acceptinvitations,trynewactivities,andjustgenerallybeopentomeetingmorepeople.
●SPEAKUP.Unlessallyourfriendsandfamilymembersarepartofapsychicnetwork,theywon’tknowwhatyouneedunlessyoutellthem.Learnhowtocommunicateyourneedssothatthosearoundyoucanaddressthem.
●BRANCHOUT.Useyourexistingnetworktoformnewconnections.Askthosearoundyoutointroduceyoutointeresting,funpeopletheyknowandwhotheythinkyoumightenjoygettingtoknow,too.
●LETGO.Theremightbeafewrelationshipsinyourcirclethataren’tveryhealthy.Identifythoserelationshipsandlookatwaystobreakthenegativetieorreducetheimpactithasonyou,sothatyouareopenforhealthierconnections.
●MAPIT.Ifyouaren’tevensurewhatkindsofsupportyouaremissingorwhereyoumightfindthatsupport,sitdownandfigureitout.Forexample,ifyouhavelotsofpracticalsupport,butnotmuchemotionalsupport,lookingforagroupoffolksdealingwiththesameissueswouldgreatlystrengthenyournetwork.
●CHILLOUT.Wemeetnumerouspeopleoverthecourseofourlives,butonlysomeofthembecomepartofournetworkandevenfewerbecometruefriends.Formingmeaningfulconnectionstakestime;don’tbeimpatient.
●TREASUREIT.Strongrelationshipsarenotone-sided.Besureyoufindwaystocontributetoyourimportantrelationshipsandtellthosespecialpeoplehowmuchyouappreciatetheminyourlife.
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MAINTAININGKEYSUPPORTRELATIONSHIPSYoumayhaveagreatsupportnetworkbutalsorecognizethatafewimportantrelationshipsneedalittle“maintenance.”Creatinglasting,healthyrelationshipsrequireseffort.Hereareafewideasonstrengtheningthekeyconnectionsinyourlifesothatyoucancountonthemoverthelonghaul.
●LOVEEQUALSTIME.Besureyoumanageyourtimeinawaythatallowsyoutofocusontheimportantpeopleinyournetwork.Maketimetogooutwithyourbestfriend,playwithyourchild,orhaveadeeptalkwithyourpartner.Ifyoudon’tmaketimetonurturetheserelationships,theywilldeteriorate.
●DON’TBEABULLYORAWIMP.Assertivenessisexpressingyourneedsandfeelingswhilerespectingothers’needsandfeelings.Itisawaytocommunicatewithoutbeingaggressiveorpassive.Beingopenandhonesthelpsreduceconflictsandmisunderstandingsinyourrelationships.
●KEEPYOUREARSOPEN.Oneofthemostimportantthingsthatcloserelationshipsofferisbeingheard.Knowingthatsomeonecaresaboutyouandiswillingtopayattentionasyoushareyourjoysandsorrowsisvital.Besureyouarefocusedandusinggoodlisteningskillswhenyouareinteractingwithyourlovedones.
●GETOUTOFYOURCOMFORTZONE.Toomuchroutinecanallowimportantrelationshipstogrowstale.Peopleoftengrowcloserwhentheyareinnew,unfamiliarsituationstogether.Takearock-climbingclasswithyoursisterortrylearninganewlanguagewithyourpartner.Anybigorsmallchangecanhelpyoubondmoredeeply.
●SAYSORRYANDACCEPTAPOLOGIES.Admittingmistakesandaskingforforgivenessaswellaslettinggoofinjurieswhensincereapologiesareofferedmakefortrusting,enduringrelationships.Theloveyoucouldbepouringintoakeyconnectionisrobbedbytheenergyrequiredtowaitonsayingsorryorholdontoawrong.
ADDRESSINGUNSUPPORTIVERELATIONSHIPSIt’snosecretthatrelationshipswithfamilymembersandclosefriendswillbeimpactedbyachronicillness.Mostofusintheautoimmunecommunityhavedealtwiththechallengesofrelationshipsthatbecomestrainedaroundongoinghealthstruggles.Onepsychologist,MarieHartwell-Walker,EdD,writesthatthismayhappenbecauseourculturedoesnothavemethodsforacknowledgingpersistentillnessoracontinualhealthcrisis,unliketheritualswehavearound
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persistentillnessoracontinualhealthcrisis,unliketheritualswehavearoundtemporaryillnessordeath.Somepeoplemaytakeitpersonallyifyoucannolongergooutasoftenordon’thavetheenergyforactivitiesthatweresharedbefore.Othersmaymistakenlybelieveyourdiagnosisis“catching,”orsomemayfeelhelplesssotheystopreachingoutatall.Stillothersmaybetooinvolvedintheirownlivestomaketimeforhowyouarechanging.Surprisingly,seekingwellnessthroughmajordietaryandlifestylechangescanhavesimilareffectsonyourrelationships.Yourchangingprioritiesmaybeperceivedasthreateningbysomeofthoseclosetoyou.Ortheymayhavestrongjudgmentsaboutthenewstepsyouaretakingtodealwithyourautoimmunedisease.Itcanbehelpfultohavesomewaystohandleunsupportivefamilyorfriends,
whetheryouaredeepintoyourautoimmunebattleormakingempowerednewdecisionsonyourwaytowellness.
●GIVETHEMTIME.Formanyofusintheautoimmunecommunity,theroadtodiagnosisisverylong,oftenmeasuredinyears.Decidinghowtorespondtoyourdiseasecanalsobealengthyprocess.Itmaytakethoseclosetoyoujustasmuchtimetounderstandandacceptanewversionofyou.Youhavebeensteadilyalteringyourviewofyourselffromtheonsetofsymptoms,buttheirviewofyouhasnothadtoprogressatthesamepace.Trytopatientlygivethemtime.
●NOTEVERYONECANGIVEYOU“COMPLETE”SUPPORT.Adjustyourexpectationsabouthowmuchsupportthepeopleclosetoyouwillbeabletoprovide.Therearevaryingdegreesofseveritywithautoimmunediseases,butforallthosedealingwithit,anautoimmunediseaseislifechanging.Weallwantcompleteloveandunconditionalsupportwhilewelearntomanageourchronicillnesses.However,therealityisthattheamountandkindofsupportthepeoplearoundyouwillbeabletoofferwilldiffer.Trytoacknowledgethepositivesupportthatisofferedbyeachperson,allowingittoforma“whole,”andletgoofyourwishesformore“complete”supportfromeveryone.
●FINDOTHERSWHO“GETIT.”Seekoutacommunityofpeoplegoingthroughthesamediseasechallengesorworkingtowardwellnesswithsimilarapproaches.Thereisvaluablesupportthatcomesfrominteractingwithotherswhounderstandbecauseofpersonalexperience.Thatsupportcanhelpfillgaps.
●WHATDOESYOURGUTSAY?Beingawareofyourinstinctsaboutthepositiveornegativeenergygeneratedbysomepeopleiscrucial.Ifyoufeelbadaboutyourself,slightlydepressed,orlikeinteractionsareuncomfortablyforcedwhenyouarearoundaparticularperson,itmightbetimetogettothebottomofwhythatrelationshipissostrained.Maybeheisactuallyexperiencingsomething
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difficult,too,andyoucouldhelp.Ormaybehehastakenyourillnessornewlifestylechangepersonallyandneedstobereassuredthatyoustillvaluehim.
●ALWAYSCHOOSETORESPECTYOURSELF.Iftherearepeopleinyourlifewhoarenotonlyunsupportive,butactivelysabotagingyoureffortstocopewithyourdiseaseorheal,standupabouttheunacceptabletreatment.Letthemknowthatiftheyareunabletounderstandoroffersupport,youcanacceptthat,butthatyouwillnotacceptbeingactivelyundermined.Negativerelationshipscanbeamongthemajorfactorsthatneedtochangeinawellnessjourney.Youmayreconsiderwhetherornotcontinuingtherelationshipisappropriate.
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ANAUTOIMMUNE-FRIENDLYSOCIALLIFEHavingoneormoreautoimmunediseasesdoesnothavetomeantheendofyour
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sociallife.Ifyou’reabouttoundertaketheautoimmunewellnessjourney,neverfear!Despitemakingthebigchangesweadvocateinthisbook,youcanstillhaveafulfillingsociallife.Havingachronicillnessandseekinghealingdoesn’tmeanwe’refuddy-duddies!Socializingcanandshouldremainapriority.Itcementstheconnectionstoothersthataresocriticaltogoodhealth,andit’sjustplainfun!Herearesomeideasfordevelopinganautoimmune-friendlysociallife.
●JOINAHOBBYGROUP.Acting,knitting,stampcollecting,birdwatching—thelistofoptionsisendless,evenifyourenergylevelsneedtobeconserved.
●PLANADINNERPARTY,POTLUCK,ORPICNIC.Theseoptionsallowyoutohandlethemenuorbringyourownfood,ifyouhaverestrictions.
●MEETFORTEA,KOMBUCHA,ORFRESHSMOOTHIES.Ifcoffeeatthelocalshoporadrinkatthelocalbarisn’tanoption,therearelotsofalternatives.
●GOONANATUREWALKORHIKE.Naturewalksandhikesaregreatwaystocombineconnectionstonatureandpeople,andyoucanthrowinarestingpoint,ifnecessary,totakeinthesightsandsounds.
●MAKEANARTORCRAFTPROJECTTOGETHER.Thereare“paintyourownpottery”storesalloverthecountry,oryoucouldgrabsomesuppliesandhosta“creativejuices”partywithfriends.
●FINDACAUSEANDVOLUNTEER.Theresearchissolidaboutthehealthbenefitsofvolunteering,anddoingitwithotherscoulddoublethejoyofgiving.
●LISTENTOORPLAYMUSICTOGETHER.Lookforopportunitiestogoseeyourfavoritebandwithyourpartneror,ifyouplay,gettogetherwithotherstojam.
●MAKEA“LAUGH”DATE.Laughingisliterallygoodforyourhealth,soplanafunnymovienightorgoseealivecomedyshow.
●JOINORSTARTABOOKCLUB.Bookclubsareoneoftheeasiest,mostinexpensivesocialactivities,whilealsogenerallybeinglow-keyandgeneratinglotsofinterestingdiscussionwithothers.
Thislistofideasisjustastart—youcoulddoalmostanyactivityyou’dlike.Therealkeystoenjoyingagreatautoimmune-friendlysociallifeareplanningandpreparation,soyourfoodandrestneedsaremetbeforeorafteractivities,clearcommunicationwithotherssotheyknowwhatyouarecapableofhandlingatanygiventime,andanopenmindaboutfuninallofitsforms.
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WhenIwasdiagnosedwithceliacdisease,IwassorelievedtoknowwhatwaswrongthatIdidn’tspendmuchtimethinkingabouthowitwouldimpactmyconnectionswithothers,butitendeduphavingahugeimpact.IdecidedtostartseekingoutfolkswhounderstoodwhatIwasgoingthroughandaddingthemtomysupportnetwork.Itookrisksandputmyselfoutthereinnewways,especiallythroughsocialmediaconnections,aplaceIhadneveractivelysoughtfriendshipsbefore.Soon,IfoundMickeyandotherpeoplelikeher,andvirtualfriendshipsblossomedintoreal-worldconnections.Today,Iamproudtobepartofanenormouscommunityofpeoplehealingfromautoimmunediseasethatliterallyspanstheglobe.IhaveacoregroupoffriendsIcangotowhenIneedtoventaboutorwanttocelebratemyautoimmunedefeatsandwins,butthereisanevenwidersystemofpeopleIcanmeetupwithforpotlucks(wherenobodythinksit’sweirdifI’mextracarefulaboutgluten!),acupoftea,oranicewalk.Mysociallifeisveryactiveandfulfilling.Autoimmunediseaseactuallyenhancedit!
CULTIVATINGBALANCEWe’vetalkedaboutbalanceinrelationtodietinChapter3—learningtowalkthelinebetweenfoodasmedicineversusfoodasfearisanimportantpartofthisprocess.Wealsotouchedontheideaofbalanceinmanagingstressandfindinganidealamountofmovement.Whydowecomebacktothistopicsooften?Itallcomesdowntohomeostasis.Homeostasisistheself-regulatingprocessthatbiologicalsystemsusetomaintainstability.Ourbodiesareceaselesslyworkingtoachievethisinordertokeepoursystemsrunningsmoothly.Weseebalanceasintegraltotheautoimmunewellnessjourneybecauseitisintegraltoexistence.Whenwespeakaboutbalanceinthischapter,wemeanfindingawayto
acknowledgeyourautoimmunediseaseandhonorthebattleyourbodyisfighting,whilenotallowingillnesstobecomeyouridentity.Wearealsoreferringtotheplacewhereyoucanbeempoweredbyyourwellnessjourneywithoutlettingitdominateyourlife.Illnessasanidentity,orhealingasyouroneandonlyinterest,closesyouofffromconnectionwithothers.Withouttheseconnections,yourlifeisoutofbalance.Howyoupersonallywillachievethisbalancewillbeuniquetoyou.Eachof
usmuststrugglewiththisaspectofillnessandhealingonourown.Intermsofmovingawayfromillnessasyouridentity,itcanbehelpfultotryviewingthesupposeddisadvantagesofthediseasethroughanotherlens.Perhapsmakingaparadigmshift,achangeinassumptions,willallowyoutorecognizepositivethingsthathavecomeintoyourlifeasaresultofillness.Maybeyou’vebecomemoreresilient,oryouhaveasharpersenseofhumor.Similarly,illnesscanprovideperspectiveonwhatyouwanttoachieveinlife.Whenitcomestoourinterestsbeingdominatedbythepursuitofhealing,it
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Whenitcomestoourinterestsbeingdominatedbythepursuitofhealing,itcanhelptorememberthatthewholereasonforhealingistousethatrenewedenergytoexpand,ratherthancontract,yourlife.Remindingyourselfthatyourmethodsofhealingaren’tyardsticksformeasuringeveryotheraspectoflifehelpsyoumaintainbalance.Evenwe,withcareersinthisfieldandautoimmunediseasesofourown,don’tspendeveryminuteofeverydayonthesetopics.ColinWright,anauthorandinternationalspeaker,said,“Extremesareeasy.
Striveforbalance.”Weagree.Balance—homeostasis—takesworktoachieve,butitisbestforyouandyourconnectionstothoseyoulove.
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CONNECTINGWITHNATURE“Studynature,lovenature,stayclosetonature.Itwillneverfail
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you.”—FRANKLLOYDWRIGHT
Therelationshipbetweenhumanbeingsandthenaturalworldrunsdeepduetoourhunter-gathererpast—beforecitiesemerged,weconsideredthenaturalworldhome.Humanshavealwayshadtohavearelationshipwithnature,whetherthatwasexperiencingordealingwiththeelements,cultivatingtheland,traveling,orusingnaturetocreateanddevelopahigherqualityoflife.Thisnaturalworldhasprovideduswithrichnessinitsresourcesandopportunities,aswellashardshipanddifficultiesduetoitsunpredictabilityandinabilitytobecontrolled.Asmuchascivilizationandtechnologyhaveremovedmanyofusfromnature,wearestilldependentonittosustainourlives—wecannotlivewithoutthesun,soil,wind,andwater.Despitenotknowingtheexactreasonwhy,humansseemtobebiologically
drawntonature.Peoplereportfeelingmorecalm,atpeace,andrelaxedwhentheyareinanaturalenvironment.Researchonoutdoorexposureandhealthhasshownclearbenefits,fromloweringstresshormones,bloodpressure,andheartratetoincreasedimmunefunction.Onepossiblereasonfortheseeffectsisbecauseofhowinherentlystressfuloururban,modernlivescanbe.Itseemsinnateforustofeelatpeaceandcomfortedbythenaturalworld.Howexactlydoesnatureaffectus?Weexperienceitthroughavarietyofour
senses—especiallyvision,smell,touch,andsound.Whenweareinanaturalenvironment,weviewtheplants,trees,andlandscape,andwesmellthecompoundsreleasedbytheplantsandtrees.Wealsofeeltheunevengroundbeneathourfeetoronsurfaces,likebarkandleavesontreesandplants,andhearthesoundsofthewindinthetreesandtheanimalsthatinhabitthelandscape.Thesesensesproducechangesinourbrains,whichhaveapowerfuleffectonouremotionsaswellasourphysiology.Natureisasoothing,healingforcethatcanbeusedtoenhanceourhealthandwell-being.AsnaturalistandauthorJohnMuirwrote,“Thousandsoftired,nerve-shaken,over-civilizedpeoplearebeginningtofindoutthatgoingtothemountainsisgoinghome.Wildernessisanecessity.”
ForestBathingSHINRINYOKU,translatedas“takingintheforestatmosphere”or“forestbathing,”hasbecomeapopularhealthpracticeinJapanforbetterrelaxationandstressmanagement.Itisthemostpopularformalnatureactivityaimedatachievingbetterhealthpracticedaroundtheworld.TheForestAgencyoftheJapanesegovernmentintroducedtheconceptofshinrinyokuin1982,andtherehassince
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beenextensiveresearchintothehealthbenefitsofsuchapractice.Afterisolatingindividualelements,researchershavepostulatedthatthesehealthbenefitscomefromexposuretotheodorsofnature,thesoundsofstreamsandanimals,andviewsoftheforestscenery,bothindividuallybut,moreprofoundly,whenexperiencedtogetherwithotherpeople.Thisresearchindicatesthatevenshortexposurestonaturecanprovidethe
followinghealthbenefits.
●Increasedphysicalactivity
●Lowerlevelsofdepression
●Increasedsleepquality
●Regulatedimmunefunction
●Improvedmoodandemotionalhealth
●Loweredcortisolandotherstresshormones
●Loweredbloodpressureandheartrate
●Increasedparasympatheticactivity(associatedwithrelaxationandlessstress)
●Loweredsympatheticactivity(associatedwithstressstates)
●Betterrecoveryfromstress
TheJapaneseareawareofthesehealthbenefitsandencouragetheircitizenstoengageinthispracticeinanefforttoelevatepublichealth.Thenewsofpositivestudyresultshasspreadthepracticeworldwide.Howdoyoudoit?Justsimplyfindyourselfaforestwhereyoucanbeinnature,eithersittingorwalkingtotakeinthescenery.Youmayliketomeditateorpracticemindfulness,takeastroll,orenjoyapicnicwithafriend.It’sthateasy!
DurationofExposure
TheJapaneseresearchonshinrinyokuindicatesthatevenashortdurationoftimespentintheforest(1to3hours)canproducebeneficialphysiologicalaswellasemotionalchanges.Itisdefinitelyworthwhiletoconsidergettingsomeexposuretonatureafewtimesaweek,ifnotdaily.Ifyousetyourselfupright,thiscandoubleasanotherhealth-promotingactivitylikeexercise,stressreduction,orconnectingwithaclosefriendorfamilymember.Itcouldbeassimpleastakingyourmorningwalkatalocalnaturepreserveorparkinsteadofonthetreadmillatthegym!Althoughmanystudieshaveshownbenefitfromshortdurationsoftimespent
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intheforest,a2009studyfoundthataweekendcampingtripproducedincreasedimmunefunction.ThepartoftheimmunesystemthatwasboostedwastheNKcells,thosethatareintegralindetectingandeliminatingcancercellsaswellaspathogens.Thebestpartwasthatnotonlydidtheparticipantshavealargeincreaseinimmunefunctionwhentheyreturnedbutalsotheycontinuedtoshowaboostoveramonthafterthetripwasover!Asimilarstudycomparedaweekendvacationinacityversusanaturalsetting,withaccommodations,activity,andfoodallthesameasacontrol.Theparticipantswhospentthedowntimeinanurbanenvironmentgotnoboostinimmunity,whilethosevacationinginanatural,tree-filledsettinghadapositiveeffect.Makinganefforttobeinnatureforanextendedperiodoftimecancertainlyhelpyoulivehealthier,evenifyouareonlyabletodoitoccasionally.
ConnectiontoOtherAspectsofHealth
Beinginnatureisverycloselyconnectedtotwootheraspectsofhealth,movementandstressreduction.Itcanalsohaveaprofoundimpactonathird,sleepquality.A2014studyinFinlandshowedthatpeoplehadagreatersenseofwell-beingandbettersleepqualitywhenexercisingthesameamountinnatureasopposedtoindoors—onereasontogetyourmovementoutsideasopposedtoatthegym!Incorporatingtimeinnaturewithsomeotherhealth-promotingactivitiescanhelpyoumaximizeyourefficiencywhileprioritizingyourhealing.Forinstance,takingawalkintheforestwithagoodfriendhelpsyoumanageyourstress,moveyourbody,connectsocially,sleepbetter,andconnectwithnature—killfivebirdswithonestone!
WhataboutYourIndoorEnvironment?
Inmodernlife,itisalmostimpossibletogetawayfromspendingtimeindoors,andyoushouldconsideroptimizingyourindoorenvironmentaswellasgettingoutinnature.Biophilicdesignisthatwhichincorporatesconnectiontotheoutdoorsinanindoorenvironment,throughnaturalventilationandmaterials,naturallighting,outdoorviews,landscaping,andinteriordesignsthatmimicnature.Whileresearchhasbeenfocusedmostlyontheworkplace,studiesshowthatindoorplantsarecorrelatedwithhigherproductivity,areductioninindoorairpollution,andimprovedmoods.TheJapanesehavedoneextensiveresearchaboutisolatingforestqualitiesand
reproducingtheirbeneficialeffectsindoors,liketheuseofessentialoilsornaturalwoodsurfaces.Onestudyfoundthathavingaroompaneledin45percentnaturalwoodproducedsimilareffectsonstressreduction,andyetanotherfoundthatinhalingtheessentialoilsofcedarorcypressproduceda
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similareffect.Ifitisnecessaryforyoutospendalotoftimeindoors,itmaybeprudenttoconsidersomeofthesefindingswhendesigningordecoratingyourhomeorworkspace.
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I’vealwaysbeenaloveroftheoutdoors,anditbecamedifficulttoremainconnectedtonaturewhileIwasinthedepthsofmyautoimmunecrisis.Inthosedays,Iattemptedtogetoutsideonceaday,andeventhoughIlivedinanurbanenvironment,groundingmyfeetinthesmallpatchofgrassinmybackyard,listeningtothebirds,andfeelingthebreezeonmyskinalwaysenergizedme.Ialsocultivatedalotofhouseplants,whichkeptmyindoorspacebrightandlivelyevenwhenIcouldn’tmakeitoutdoors.Whentheweatherwasnice,Iwouldeatoutsideasmuchaspossibleandworkintheyardgrowinglettuceandherbs.AsIgainedstrength,myshortneighborhoodwalkswereabletotakemetomylocalarboretumforamoreimmersiveexperience.IdiscoveredthatbeinginnatureissohealingtomethatIhavesinceleftthecityandmovedtoamoreruralenvironment.Although,inthosebeginningstages,thereweremanybarrierstoconnectingwithnature(illness,weather,livinginanurbanenvironment),makingitapartofmyroutinehelpednourishmyspiritandmanagemystress,anditisahabitIcontinuetocultivatetoday.
HowtoStartConnectingwithNature
Cultivatingaconnectionwithnatureissomethingthatisaprocess—startwithsomesmallchangesliketakingyourlunchbreakinanearbyparkorwalkingafewtimesaweekinanaturepreserve.Asyoureawakenthatconnection,youmayfindyourselfseekingdeeperexperienceswiththenaturalenvironmentliketheoccasionalcampingtriporcabinvacation.Thebestwaytoconnectistofindthewaythatfeelsgoodtoyou—forinstance,itmightbebestforyoutoliedownandlistentothesoundsofnatureinsteadoftakingastrenuoushike.Anyeffortyoucanmaketoincludenatureintoyourroutineonaregularbasis,especiallyincombinationwiththeotheraspectsofahealthylifestyle(suchasmovement,stressmanagement,orcommunity),willbenefityourhealingprocess.Herearesomeideasforhowtogetstarted.
●FINDYOURLOCALGREENANDOPENSPACEANDUSEITOFTEN!Youlikelyhaveaparkoropenspacewalkingdistancefromyourhomeorworkthatcanbeusedforexercise,relaxation,orenjoyingamealwithfriendsorfamily,evenifyouliveinanurbanarea.Makeanefforttovisitthisspaceasoftenaspossible,weatherpermitting,inordertoreapthebenefitsofmaintainingthatconstantconnectiontonature.
●FINDYOURLOCALNATUREPRESERVEORHIKINGTRAILS.Ideally,thisisalocationthatisstilleasilyaccessible(within20to30minutesfromyourhomeorwork)butprovidesyouwithalargerandmorenaturalenvironmentthanalocal
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parkforlongerwalksandtoprovideminimaldistractions.
●MAKEYOURINDOORENVIRONMENTMORENATURAL.Usehouseplantstogreenupyourindoorenvironmentandcleanyourair!Largewindowsthatletinplentyofnaturallightaswellasgreeneryandnaturefromoutsidecanalsohelp.Diffuseessentialoilsfoundintheforest(likecedarorcypress)tosimulatetheexperience.
●PLANFREQUENTNATUREDAYTRIPS.Trytogetoutinnatureforalongerperiodoftime,say2to3hoursatleastonceaweek.Someideasareasfollows:
●Plananoutdoorpicnic.
●Playagameorsportatthepark.
●Goforalongwalkinanaturepreserve.
●Takeahikeonalocaltrail.
●PLANSOMEEXTENDEDTIMEINNATURE.Dependingonhowadventurousyouare,youcanplanto“roughit”foraweekendorlonger.Somemaypreferlodgingwithakitchen,especiallywhencomplexdietaryneedsareconsidered.Whateveraccommodationsyoudecideon,theimportantpartistheimmersioninnatureaswellasdisconnectionfromtechnologyandthepaceofmodernlife.Plantodothisatleastonceortwiceperyear.Someideasareasfollows:
●Backpacking
●Carcamping
●Glamping(luxurycamping)
●RVcamping
●Vacationinginacabin
●CONSIDERLIVINGWHERENATUREISMOREACCESSIBLE.Thisisnotachangethatispossibleforeveryone,butthenexttimeyouarelookingforanewlivingsituation,consideritsaccessibilitytolocalparks,openspace,hikingtrails,naturepreserves,andnationalparks.
CALLTOACTIONInthischapter,welookedattheimportanceofconnection,topeopleandtonature.Ourinterdependenceonothersandthenaturalenvironmentissoobviousbutveryoftenoverlooked.Thisisespeciallytruewhenitcomestotheirimportancetoourhealth.Itissoeasytodismisshowmuchahugorsunlightmatters,butthetruthisthatnoneofuswould
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havemadeit,healthyandwhole,frominfancytonowwithoutthem.Understandingthesignificanceofconnectiontoothersandnature,evaluatingthestrengthofthoseconnections,andlearningwaystoenhancebothyoursupportnetworksandyourlinkstothenaturalworldarestepsthatwillpaydividendsonyourwellnessjourney.Althoughwepresenteditlast,webelievetakingtimetoconnectisessential,notjustanafterthought.AuthorBryantMcGillsumsitup:“Thereisadeepinterconnectednessofalllifeonearth,fromthetiniestorganisms,tothelargestecosystems,andabsolutelybetweeneachperson.”Wecannotbehealthywithoutconnection.
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CHAPTER8
Recipes+MealPlan
You’vefinallyarrivedatthefunpartofthebook—ourcollectionofnutrient-denseanti-inflammatoryrecipes!AlloftheserecipesarecompliantwiththeeliminationphaseoftheAutoimmuneProtocolandavoidgrains,legumes,dairy,eggs,nuts,seeds,andnightshade-familyvegetablesandspices.Betteryet,theyincludehealingfoodsthatcontainpowerfulnutritionaimedatrestoringhealthandstrengtheningyourbody!AsyoulearnedinChapter3,thereisawidespectrumofpossibledietaryinterventionsforthosewithautoimmunedisease.Whetheryourgoalisjusttostarteatinggluten-freeortodiveinwiththeeliminationphase,thischapterwillserveasanincredibleresourceforyou.
Ifyouarenewtocookingforyourself,shortontimeorenergy,orwanttomaximizeyourtimespentinthekitchen,youareinluck—theserecipesaresimpletoexecute,don’tcontainalotofhard-to-findingredients,andstorewellintherefrigeratororfreezertohelpyougetaheadofthecurve.Mostofthemareone-pot,makingcleanupabreeze.Weknowhowlivingwithautoimmunediseasecanzapyourenergy,andcookingyourselfwholesomemealsshouldnotbejustanotherdrain!Bestofall,theserecipeswillkeeptherestofthefamilyhappy,too,whetherornottheyeatarestricteddiet.Ifyouarejustgettingyourfeetwet(seetheSlow-and-SteadyTransitionGuide)orjumpinginrightaway(seetheCold-TurkeyTransitionGuide),youwillfindsomethingofvaluehere.Inadditiontotherecipes,you’llfinda4-WeekMealPlanattheendofthechapter,completewithshoppinglists,toollists,pantrybasics,andaguideonselectingfood.Let’sgetcooking!
Anoteaboutbreakfast:You’llnoticethattherecipesincludedhereareafardeparturefromwhatiscommononthestandardAmericandiet.Choosetonourishyourselfwithacomplete,nutritiousmeal,evenifitcomesintheformofsoupforbreakfast.Eventhoughthiswayoflifeisn’tfamiliar,othercultureshavebeenenjoyingitforcenturies!
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Recipes
BASICSBoneBroth
RenderedAnimalFat
NUTRIENT-DENSESTAPLESBacon–BeefLiverPâtéwithRosemaryandThyme
FermentedVegetables
GelatinGummies
BREAKFASTButternutBreakfastBake
Nutrivore’sBreakfast
GreenBreakfastSoup
DoublePorkPestoPattieswithWiltedChard
SOUPSANDSTEWSBalsamicBeefStew
ThaiSeafoodChowder
HiddenLiverChili
Lemongrass-ScentedChickenStew
BeefCurrySoup
MAINDISHESMoroccanChickenThighswithApricotsandOlives
Apple-BeetBurgerswithParsnipFriesandHorseradishSpread
LambTaginewithCauliflower“Rice”
EmeraldSalmonwithZestyGreenSauce
Citrus-GingerBrinedPorkRoast
SpatchcockedChickenwithTurmericVeggies
HerbedSeafoodBakewithBacon-RadicchioSalad
SALADS
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CurriedChickenSalad
Cold“Noodle”andSalmonSalad
SteakSaladwithSpringVeggies
TunaSaladwithAvoorGarlic“Mayo”
TREATSRoastedStoneFruit
LemonPieDateBalls
Granitas
RaspberryPudding
No-BakeLemon-Vanilla“Cheesecake”
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BASICS
BONEBROTH
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TIME:8TO24HOURSMAKES:3TO4QUARTS
4quartsfilteredwater
2(ormore)poundsbonesfromagoodsource(knuckleandmarrowbonesworkwell,butyoucanuseanytype)
2tablespoonsapplecidervinegar
1bayleaf
STOVETOPMETHOD
1Placeallingredientsinalargestockpotorslow-cookerandbringtoaboil.Lowertheheatsothewaterisbarelysimmering;cover.
2Occasionallyskimthesurfaceforanyscumthatmayappearduringcooking.
3Cookforatleast8hoursandupto24hours,beingsuretocheckperiodicallytoensurethatthebrothisstillatabaresimmer.Thelongeryoucookthebones,themorerichandnutritiousthebrothwillbe.
PRESSURECOOKERMETHOD
1Placeallingredientsinapressurecooker,makingsurenottoexceedthefillline.Lockthelidandplaceoverhighheatuntilthecookercomestohighpressure,thenturndowntothelowestsettingthatwillmaintainthispressure(youmayneedtouseaflametamer).
2Letthebrothcookfor3hours,thenturnofftheheatandletthebrothdepressurizeandcoolnaturally.
WHENTHEBROTHISFINISHED(USINGEITHERMETHOD)
Letcool,thenstrainandportionthebrothintocontainersforstorage.Aftertheliquidisstrained,pickthroughanybonesthatarestillintactandsavethemtoaddtothenextbatch,tossingthosethatfellapart.(Youcanusuallygetafewbatchesoutoflargerbeefknucklebones,whilechickenboneslastonlyfor1or2batches).Youcanrefreezeusedbonesifyouarenotreadytomakeanotherbatchofbrothimmediately.
STORAGE:Keepsforaweekintherefrigerator.Alsofreezeswell.
VARIATION:Therearemanywaystovarybonebroth,suchasbrowningthebonesintheovenbeforecookingoraddingsomeherbsandspicesorvegetableswhileitiscooking.Weliketoavoidsaltingthebrothsothatitdoesn’timpacttheamountofsaltusedintherecipes.Thebrothcanalsobeboiledtoreducesothat
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itisconcentratedandstoresmoreeasily.Asyoucontinuetomakebroth,youwillgetintoaflow,andcanmakeitaccordingtoyourpreference.
SOURCING:Bonesshouldnotbeexpensiveordifficulttofind.Thebestsourceisafarmeryoutrust,maybeatafarmers’marketorthroughacommunitysupportedagricultureprogram.Ifyoudon’thavethosesourcesavailabletoyou,alotofnatural-foodstoressellbonesfromgrass-fedmeat—besuretoaskthebutcherifyoudon’tseeanyavailable!Also,youcanstartabaginyourfreezerforstoringanybonesfromthemeatyouconsume.Justtossthemintothebag,andfreezetomakebrothatalatertime.Feelfreetouseanytypeofbones,eveniftheyhavebeenpreviouslycooked,tomakebroth—beef,lamb,chicken,andturkeyallworkwell(itisokaytocombinetypes).Ifyou’dliketopurchasealready-madebonebroth,checkoutResources.
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RENDEREDANIMALFAT
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TIME:2TO4HOURSMAKES:ABOUT2CUPS
1poundanimalfat,cold(lard,tallow,duckfat,orsuetworkswell)¼cupwater
1Cutthefatintosmallpieces—ideallysmallerthan1inch.Placetheminalargecast-ironpotoraslow-cookerwiththewaterandturntheheattothelowestsetting.
2Letthefatcookonlowforanhourorso,stirringeverysooften.
3Oncethereisaconsiderableamountoffatmelted(maybeathirdtoahalfofthesolidfat),strainmostofitthroughafine-meshstrainerintoanotherpotandsetasidetocool,leavingabout¼cupinwiththesolidfatandsetaside.Placetheremainingunrenderedfatbackonthestove.Continuedoingthisuntiltherearejustsolidsandnounrenderedfatleft.
4Onceallofthefatisinthesecondpotandwarmenoughtobeliquefiedbutnotstillhot,transferintoaglassjarforstorage.
STORAGE:Keepsforafewmonthsintherefrigerator.Alsofreezeswell.
NOTE:Youcantakethesolids(thecracklings)leftinthepotaftertherenderingprocessandbakethemfor20minutesat400°F.(Thismightalsoproducesomeextrarenderedfat!)Theymakeagreatcrunchysnackorsaladtopping.
SOURCING:Makesuretousefatfromhealthyanimals—thosethathavebeenraisedonpastureandfedanappropriatediet.Thesearelikelytohavethebestfattyacidprofileandnutrition.Youcaneithersavebitsoffatcutofffromlargerpiecesofmeattorenderorgetfatfromyourbutcher.SeeResourcesforsourcinganimalfatorpurchasingitalreadyrendered.
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NUTRIENT-DENSESTAPLES
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BACON–BEEFLIVERPÂTÉWITHROSEMARYANDTHYME
TIME:35MINUTESMAKES:ABOUT2CUPS
6slicesbacon(checkingredientstoensureitisgluten-andnightshade-free)
1smallonion,minced4clovesgarlic,minced
1poundgrass-fedbeefliver,rinsed,dried,andslicedinto2-to3-inchpieces2tablespoonsmincedfreshrosemary
2tablespoonsmincedfreshthyme⅓cupcoconutoil,melted
½teaspoonseasaltFreshherbs,forgarnish
Carrotorcucumberslices,forserving
1Cookthebaconslicesovermediumheatinacast-ironskillet,flippingasneeded.Cookuntilcrispy.Transfertoapapertowel–linedplatetocool,reservingthefatinthepan.
2Addtheonionsandcookonmedium-highheatforabout5minutes,stirring.Addthegarlicandcookforaminute,thenaddtheliver,rosemary,andthyme.Cookfor2to5minutesperside,oruntiltheliverisnolongerpinkinthecenter.Setasidetocoolforafewminutes.
3Transferthemixtureintoablenderorfoodprocessorwiththecoconutoilandseasalt.Processuntilitformsathickpaste.
4Placethepâtéintoasmallbowl.Chopthecooledbaconintothebowlinfinepiecesandcombine.
5Garnishwiththefreshherbsandservewithvegetableslices.
STORAGE:Keepsintherefrigeratorforseveraldays.Alsofreezeswell.
NOTE:Thisrecipeisdifficulttomakeinastandardblender;youreallyneedahigh-poweredmachinewithatamperforbestresults.Alternately,youcoulduseafoodprocessor.
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FERMENTEDVEGETABLES
TIME:20MINUTES,PLUS2TO3WEEKSFORFERMENTATIONMAKES:2QUARTS
4–5poundscabbage(about2heads)2tablespoonsseasalt,ormoreifneeded
YOUALSONEED
2(1-quart)glassjarswithairlocksTamper(optional)
Cleanfermentingweightsorstones
1Finelyshredthecabbageandplaceitinabowlinbatches,sprinklingeachbatchwithalayerofseasalt.Whenyouarefinishedwiththeshredding,useyourhandstomassagethecabbagewelluntilitbreaksdownandbecomessoft(about10minutes).Letitsitfor10minutestoreleaseitsjuices.
2Packthecabbageverytightlyintojars,pushingallofitdownuntilitiscompletelysubmergedbyitsownjuices(atamperishelpfulhere).Leaveabout1½inchesofheadspace,andaddsomeadditionalbrine(madebydissolving1teaspoonseasaltin1cupwater)ifthereisnotenoughliquidtofullysubmergethecabbage.Placefermentingstonesontoptoweighdownthecabbage,tightenthelidandensuretheairlockisinstalledproperly(refertotheinstructionsthatcamewithyourunit,astheycanvary).Itispossibletofermentwithoutanairlock,justbesureallofthecabbageissubmerged,andcheckitoftentomakesureitisn’tspoiled.
3Letthecabbagefermentatroomtemperaturefor2to3weeks;duringthistime,thevegetableswillbubblealittleandintensifyinflavor.Ifanyscumappears,removeitwithaspoon.Tasteitstartingat2weeks,andwhenthetasteistoyourliking,youcanremovetheairlockandweights,putaregularlidonthejars,andstoreintherefrigerator.
STORAGE:Fermentedvegetableswillkeepforafewmonthsintherefrigerator.
VARIATION:Thepossibilitiesforvaryingyourfermentedvegetablesareendless—youcanusedifferenttypesofcabbage,carrots,beets,garlic,ginger,andmanyothervegetablesindifferentcombinationstomakearicharrayoftastyprobioticfoods.CheckResourcesforlinkstogreatwebsitesdedicatedtofermentation.
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GELATINGUMMIES
TIME:15MINUTES,PLUS8HOURSTOSETMAKES:2TO3DOZEN
POMEGRANATE1½cupspomegranatejuice
2lemons,juiced⅓cupgrass-fedgelatin
¼cuprawhoney
BLUEBERRY1½cupsblueberryjuice/extract
2lemons,juiced⅓cupgrass-fedgelatin
¼cuprawhoney
CITRUS-GINGER1cuporangejuice(from3–4oranges)
½cuplemonjuice(from6–8lemons)⅓cupgrass-fedgelatin
¼cuprawhoney1teaspoongroundginger
1Tomakeoneoftheflavoroptions,beginbycombiningthefruitjuicesinasmallsaucepanandsprinklingthegelatinontop.Donotstir.Setasidefor5to10minutes,untilthegelatinhas“bloomed”orabsorbedalloftheliquid.
2Meanwhile,addthehoney(andginger,ifmakingCitrus-Gingeroption)toasmallbowlwithapourspout.
3Whenthegelatinhasbloomed,placeitonthestoveandturnontheheattothelowestsetting.Heatfor30secondsto2minutes,stirringconstantlywithawhisk,untilcompletelyliquidandthegelatinhasdissolved.Becarefulhere,asyoudonotwanttheliquidtosimmerorgethotterthanitneedsto—thiswillcausethegummiestostink.
4Immediatelypourthegelatinmixtureintothecontainerwiththehoneyandstirtocombine.Pourintosiliconemoldsorthebottomofasmallroastingdish.
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5Letchillfor8hoursintherefrigerator.Ifyouusedmolds,placetheminthefreezerfor5minutes;thiswillmakethemreleasemoreeasily.Ifyouelectednottousemolds,sliceinto1-inchsquaresandserve.
STORAGE:Keepsforaweekortwointherefrigerator;donotfreeze.
NOTE:Lookforhigh-quality,grass-fedgelatinonlinefromeitherGreatLakesorVitalProteinsandgummymoldsatvariousonlineretailers(seeResources).
VARIATION:Thisrecipetastesgreatwithvariousfruitjuices,althoughthosethataremoreconcentratedandtart(cranberry,forexample)tastebest.Pineapplejuicewon’tworkbecauseithasenzymesthatbreakdownthegelatin.
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BREAKFAST
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BUTTERNUTBREAKFASTBAKE
TIME:1HOUR,20MINUTESSERVES:4TO6
1½poundsgrass-fedgroundbeef
3leeks,whiteandlightgreenpartsonly,chopped2teaspoonsgroundcinnamon,divided
1teaspoonseasalt½teaspoongroundcloves
½teaspoongroundginger1butternutsquash,peeledandcutinto1½-inchchunks(about4cups)
2sweetapples,coredandchopped(about2cups)¼cupcoconutoil,melted
3tablespoonschoppedfreshparsley
1Preheattheovento400°F.
2Brownthegroundbeefinaheavy-bottomedskilletonmedium-highheat,makingsuretostiroccasionallytoensureevenbrowning.Whenthebeefisfullycooked,spoonintoalargebowl,reservingthejuicesinthepan.
3Turntheheattomediumand,inthesamepanwiththereservedjuices,sautétheleeksuntiltender,about4minutes.Add1teaspoonofthecinnamon,thesalt,cloves,andgingerandstirtocombine,cookingjustuntilfragrant.
4Addtheleekmixture,squash,apples,andcoconutoiltothebowlwiththebeef,andstirtocombine.Pourintoa9by13-inchbakingdish,covertightlywithfoil,andbakefor45to50minutes,oruntilthesquashistender.
5Removethefoilandsprinklewiththeremainingteaspoonofcinnamonandtheparsley.
STORAGE:Keepsforaweekintherefrigerator.Alsofreezeswell.
VARIATION:Ifyoucan’tgetyourhandsonbutternutsquash,feelfreetouseadifferentvariety(likeacorn),orsubstitutesweetpotatoes.
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NUTRIVORE’SBREAKFAST
TIME:1HOUR,15MINUTESSERVES:6TO8
VEGETABLES2largesweetpotatoes,cutinto1½-inchchunks(about6cups)
2tablespoonssolidcookingfat,melted½teaspoonseasalt
1bunchofkale,stemsremovedandfinelyshredded
PATTIES2poundsgrass-fedgroundbeef
¼cupgrass-fedbeefliver,groundorgrated(seeNotes)1tablespoonmincedfreshoregano
1tablespoonmincedfreshrosemary1tablespoonmincedfreshthyme
1teaspoonseasalt½teaspoongarlicpowder
¼teaspoononionpowder
1Preheattheovento400°F.
2Placethesweetpotatoesinalargebowlwiththecookingfatandseasalt,andstirtocombine.Transfertoabakingdishandplaceintheoven,cookingfor30minutesandbeingsuretostironceortwice.
3Whilethesweetpotatoesarecooking,addallofthepattyingredientstoalargebowlandcombineusingyourhands.Forminto6to8patties,placeonaplate,andsetaside.Ifyouarepreppingtheuncookedpattiestocooklater,placetheminastoragecontainerseparatedwithslicesofwaxpaperandplacethemintherefrigeratorforstorage.
4Whenyouarereadytocookthepatties,placeaskilletonmediumheat.Whenitishot,addthepattiestothepan,andcookfor10minutes,flippingonceortwice,untilcookedthrough.
5Addthekaletothesweetpotatoesandstirtocombine.Placebackintheovenandcookforanother5minutes,oruntilthesweetpotatoesaresoft.Serveeachpattyonabedofkaleandsweetpotatoes.
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STORAGE:Preppedpattieskeepfor3to4daysintherefrigerator;cookedpattieskeepfor5to6days,andthevegetableskeepforaweek.
NOTES:Ifyouaregoingtobatch-cookthisrecipe,itisbesttoprepthepattiesandcookthemfreshasyoueatthem(itonlytakes10minutesinthemorning!).Ifyouneedthemtolastlongerthanafewdays,youwillwanttocookthembeforestoringintherefrigeratororfreezing.Wefindthattheytastebestwhencookedfresh.
Insteadofpreparingthelivereverytimewemakethisrecipe,weliketohavesomegratedorshreddedliveralreadyfrozenandreadytogo.Takeachunkoffrozenliverandeitherusetheshredderbladeonyourfoodprocessororaboxgratertoprocessit,andthenfreezein½-poundbatchestoaddtothepattiesorotherrecipeslikeourHiddenLiverChili.
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GREENBREAKFASTSOUP
TIME:2HOURS,30MINUTESSERVES:8TO10
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1large,wholepasturedchicken(5–6pounds)
1bayleaf1tablespoonapplecidervinegar
1tablespoonseasalt+additional,totaste2tablespoonssolidcookingfat
1onion,chopped4clovesgarlic,minced
⅓cuppeeledandmincedfreshginger(3-to4-inchpiece)2largesweetpotatoes,choppedinto1½-inchchunks(about6cups)
2largezucchini,choppedinto1½-inchchunks(about2cups)1bunchSwisschard,stemsandleavesdividedandchopped
2cupsbuttonmushrooms,thinlysliced1bunchgreenonions(endsremoved),thinlysliced,forserving
1lemon,cutintowedges,forserving
1Beginbycleaningthechicken(rinseitundercoldwaterandremoveloosebitsoffatandothertissue).Placeitinalargestockpot.Ifitdoesn’tfit,youwillhavetocutitintohalvesorquarters(kitchenshearshelphere—startbycuttinguponesideofthebackbone).
2Addthebayleaf,vinegar,and1tablespoonseasalt.Fillthepotwithcoldwateruntilthechickenisjustcovered.Bringtoaboil,andthencovertightlyandlowertheheattoabaresimmer.Cookuntilthemeatistenderandfallingoffthebone,60to90minutes—thelowerthesimmer,themoretenderthechickenwillcomeout.Skimthesurfaceofthebrothtoremoveanyscumthatmayappearduringcooking.
3Removethechickenfromthepotandsetasidetocool.Pourthebroththroughafine-meshstrainer,beingcarefultosavethebrothinanotherpot!Discardthebayleaf.
4Placetheemptypotbackonthestove,addthesolidcookingfat,andturntheheattomedium.Whenthefathasmeltedandthepanishot,addtheonionsandcook,stirring,for7minutes,oruntiltranslucent.Addthegarlicandgingerandcook,stirring,foranotherfewminutes,untilfragrant.
5Whiletheonionsarecooking,removethemeatfromthechickencarcass,shreditwithtwoforks(CAUTION:hot!),andsetitasideinabowl.KeepthebonestoaddtoyournextbatchofBoneBroth.
6Addthesweetpotatoesandbrothbacktothepot,bringtoaboil,andthen
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coverandturndowntoasimmer.Cookfor10minutes.
7Addthezucchini,chardstems,andmushrooms,andcookforanother5minutes,oruntilthevegetablesaretender.Turnofftheheatandstirinthechardleaves.
8Carefullytransferhalfofthesouptoablender,blendfor30seconds,andtransferbacktothepot.Alternately,youcoulduseanimmersionblendertoblendabouthalfofthevegetables.(CAUTION:Makesureyouhaveablenderthatcanhandlehotliquid,andmakesuretouseatowelabovethelidtoprotectyourhandsfromgettingburned.)9Returntheblendedliquidtothesouppot,withthechicken.Addsalttotaste.
10Serveeachbowlgarnishedwithgreenonionsandasqueezeoffreshlemonjuice.
STORAGE:Keepsforaweekintherefrigerator.Alsofreezeswell.
NOTE:Dependingonthesizeofchickenyouhave,thisrecipemaytakeafairlylarge(7-to8-quart)souppot.Ifyoursisn’tthatlarge,youwillwanttouseasmallerchicken(2to3pounds)andscaledownthesweetpotatoes.
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DOUBLEPORKPESTOPATTIESWITHWILTED
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CHARD
TIME:25MINUTESSERVES:4
1cuppackedbasil⅓cupoliveoil
1teaspoonlemonjuice1clovegarlic,minced
1poundpasturedgroundpork4slicesbacon,minced(checkingredientstoensureitisgluten-andnightshade-free)
2largebunchesrainbowchard,toughstemsremoved,leavescutintolongribbonsSalt,totaste
1Placethebasil,oliveoil,lemonjuice,andgarlicinablenderorfoodprocessorandprocessonhighuntilsmooth.Setaside.
2Placethegroundporkandbaconinalargebowl,addthebasilmixture,andcombineallingredientsbyhand.Form4largepatties.
3Preheataheavy-bottomedskilletonmedium-highheat.Whenthepanishot,addthepattiesandcookfor5to7minutesperside,untilcompletelycookedthrough.Removeandsetaside,reservingthejuicesinthepan.
4Turntheheatdowntomedium,andaddthechardtotheskillet.Don’tworryifitdoesn’tallfitinitially—youcancontinuetoaddchardasitwilts.Cook,stirring,untilthechardiswiltedandtheliquidevaporates,7to8minutes.Seasonwithsalt.
STORAGE:Prepped,uncookedpattieskeepfor3to4daysinthefridge;cookedpattieskeepfor5to6days,andthewiltedchardkeepsforabout2days.Freezebetweenslicesofwaxpaperforlong-termstorage.
NOTE:Ifyouarefollowingthisrecipeasapartofthemealplan,cookthepattiesaswrittenbuthalvethechardportion,usingonlyonebunchofchard.Cookthesecondbunchfreshonthethirdday—itonlytakesafewminutes!
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SOUPSANDSTEWS
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BALSAMICBEEFSTEW
TIME:50MINUTESTO8HOURS,DEPENDINGONCOOKINGMETHODSERVES:6
1½poundsgrass-fedbeefstewmeat
1tablespoonseasalt2tablespoonssolidcookingfat
1onion,chopped3clovesgarlic,minced
1tablespoonmincedfreshthyme2largesweetpotatoes,peeledandchopped(about6cups)
6carrots,peeledandchopped(about3cups)2ribscelery,chopped(about1cup)
1½cupsBoneBroth½cupbalsamicvinegar
2tablespoonscoconutoil
1Placethemeatinasmallbowlandcoatwiththesalt.Heatthesolidcookingfatinaheavy-bottomedskilletonmedium-highheat.Whenthefathasmeltedandthepanishot,addthestewmeat.Cookfor5minutes,turningoccasionallyforevenbrowning.Placethebrownedmeatinthebottomofaslow-cookerorpressurecooker.
2Turntheheatdowntomediumandaddtheonionstotheskillet,cookingfor7minutes,untiltranslucent.Addthegarlicandthyme,andsautéforanothercoupleofminutes,untilfragrant.Turnofftheheatandaddtothemeatintheslow-cookerorpressurecooker.
3Addthesweetpotatoes,carrots,celery,and1cupofthebrothtothemeatmixtureandcookonlowfor8hoursorhighfor4hours,ifusingaslow-cooker.Alternately,cookfor35minutesunderhighpressureusingapressurecooker.
4Addtheremaining½cupbroth,thevinegar,andcoconutoiltotheskilletusedfortheonionmixture.Bringtoaboil,turndowntoasimmerandreducebyhalf.Placeintherefrigeratorasthestewcooks.
5Whenthestewisfinishedcooking,stirinthevinegarmixtureandservehot.
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STORAGE:Keepsforaweekintherefrigerator.Alsofreezeswell.
NOTE:Usearefinedcoconutoilforthisrecipetoavoidanoverlystrongcoconutflavor.
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THAISEAFOODCHOWDER
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TIME:40MINUTESSERVES:6
6cupsBoneBroth1piece(1-inch)freshginger,peeledandgrated
1lime,zested(zestreserved)andcutintowedges4clovesgarlic,minced
1tablespoonseasalt2whitesweetpotatoes,peeledandcutinto1½-inchchunks(about4cups)
1tablespoonsolidcookingfat2cupsshiitakemushrooms,sliced(usebuttonmushroomsifyoucan’tfindthem)
1bunchgreenonions(endsremoved),chopped1largeheadofbokchoy,chopped
1poundshrimp,peeled,deveined,andtailsremoved½poundfirmwhitefish(likecodorhalibut),chopped
1(14-ounce)canfull-fatcoconutmilk(checkingredientstoensurenothickenersoradditives)
1cuppackedbasil,chopped
1Combinethebroth,ginger,limezest,garlic,seasalt,andsweetpotatoesinalarge,heavy-bottomedpot.Bringtoaboil,reducetoasimmer,andcookfor12minutes,uncovered.
2Meanwhile,heatthesolidcookingfatinaheavy-bottomedskilletonmediumheat.Whenthefathasmeltedandthepanishot,addthemushroomsandgreenonions.Sautéuntilthemushroomsaretender,about4minutes.Stirthemushroommixtureandbokchoyintothebrothmixture.
3Stirintheshrimp,fish,andcoconutmilk.Bringbacktoasimmerandcookforanotherfewminutes,untiltheshrimpandfisharecookedthroughandappearopaque.
4Servewithbasilandlimewedges.
STORAGE:Keepsforafewdaysintherefrigerator.
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HIDDENLIVERCHILI
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TIME:1HOUR,15MINUTESSERVES:6
3–4slicesbacon(checkingredientstoensureitisgluten-andnightshade-free)1yellowonion,chopped
4clovesgarlic,minced2cupsBoneBroth
1teaspoonseasalt3parsnips,cutinto1½-inchchunks
2carrots,chopped4ribscelery,chopped
¼cupfreshoregano,minced2poundsgrass-fedgroundbeef
2(15-ounce)canspumpkinpuree(checkingredientstoensurenothickenersoradditives)½poundgrass-fedbeefliver,groundorgrated(seeNote)
1lemon,juiced1½tablespoonsgratedfreshginger
Avocadoslices,forgarnish
1Addtheslicesofbacontoalargeheavy-bottomedpotonmediumheat,andcook,turningwhennecessary,untilcrispy,about10minutes.Setasidetocool.Crumble,leavingthefatinthepan.
2Addtheoniontothepanandcookfor5to7minutes,stirring,untiltranslucent.Addthegarlicandcookanother3minutes,untilfragrant.
3Addthebonebroth,seasalt,parsnips,carrots,celery,andoreganotothepot,bringtoaboil,andturndowntoasimmer.Cook,covered,for20minutes.
4Meanwhile,brownthegroundbeefinaskilletonmedium-highheat,beingsuretostiritoccasionallysothatthemeatisbrownedevenly.
5Addthepumpkin,groundbeef,andlivertothepotwiththevegetablesandcookforanother10minutes,untilthevegetablesaretender.
6Addthelemonjuiceandfreshginger,andservegarnishedwithavocadoslicesandcrumbledbacon.
STORAGE:Keepsforaweekintherefrigerator,withouttheavocado.Alsofreezeswell.
NOTE:Insteadofpreparingthelivereverytimewemakethisrecipe,weliketo
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havesomegratedorshreddedliveralreadyfrozenandreadytogo.Takeachunkoffrozenliverandeitherusetheshredderbladeonthefoodprocessororaboxgratertoprocessit,andthenfreezein½-poundbatchestoaddtothischili.
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LEMONGRASS-SCENTEDCHICKENSTEW
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TIME:2HOURSSERVES:8
1large,wholepasturedchicken(5–6pounds)1bayleaf
4stalkslemongrass2tablespoonssolidcookingfat
1onion,chopped1piece(2inches)freshginger,peeledandminced
1piece(2inches)freshturmeric,peeledandminced1largebutternutsquash,peeled,seeded,andcubed(about6cups)
1lemon,juiced1teaspoonseasalt
1bunchcilantro,stemsremovedandroughlychoppedAvocado,forgarnish(optional)
1Beginbycleaningthechicken(rinseitundercoldwaterandremoveloosebitsoffatandothertissue).Placeitinalargestockpot.Ifitdoesn’tfit,youwillhavetocutitintohalvesorquarters(kitchenshearshelphere—startbycuttinguponesideofthebackbone).
2Fillthepotwithcoldwateruntilthechickenisjustcovered.Addthebayleaf,cover,andbringtoaboil,turningdowntoabaresimmer.Cookuntilthemeatistenderandfallingoffthebone,60to90minutes.Thelowerthesimmer,themoretenderthechickenwillcomeout.Skimthesurfaceofthebrothtoremoveanyscumthatmayappearduringcooking.
3Meanwhile,sliceofftherootendsofthelemongrassstalks,aswellasthegreenpart5to6inchesfromthebottom.Taketheflatpartoftheknifeandpressdownonthelemongrassonthecuttingboard—thisiscalledbruisinganditwillhelpreleasetheoilsandflavorthestew.Setasidewiththeotherspices.
4Removethechickenfromthepotandsetitaside.Pourthebroththroughafine-meshstrainer,beingcarefultocatchthebrothinasecondpot!Discardthebayleafandsetthebrothaside.
5Placetheemptystockpotbackonthestoveandheatthecookingfatonmediumheatuntilitismeltedandthepotishot.Addtheonions,andcookforabout5minutes,stirring,untiltheybegintosoftenandbrownslightly.Addthelemongrassstalks,ginger,andturmeric,andcookforafewmoreminutes,
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stirringtoensurethattheydon’tburn.
6Addthebutternutsquash,reservedbroth,lemonjuice,andseasalttothepot.Bringtoaboilandthenturndowntoasimmer.Cookfor5minutes.
7Meanwhile,usetwoforkstoremovethemeatfromthechicken(CAUTION:hot)andsetaside.KeepthebonestoaddtoyournextbatchofBoneBroth.
8Removethelemongrassstalksfromthestew,andaddthechicken.Cookforanother5to10minutes,oruntilthesquashisjusttender.
9Whenthestewisfinished,turnofftheheatandstirinthecilantro.Servegarnishedwithfreshavocado,ifusing.
STORAGE:Keepsforaweekintherefrigerator;freezeswell.
NOTE:Dependingonthesizeofchickenyouhave,thisrecipemaytakeafairlylarge(7-or8-quart)souppot.Ifyoursisn’tthatlarge,youwillwanttouseasmallerchicken(2to3pounds)andscaledownthebutternutsquash.
VARIATIONS:Don’thavewintersquash?Thisstewtastesgreatwithcarrots,butyouwillneedtoextendthecookingtimeinstep6to30minutes.Don’thavefreshgingerorturmeric?Substitute1teaspoondriedgingerand1teaspoongroundturmericforfresh.Don’thavetimetocookthechicken?Useacleanrotisserieorpreviouslycookedchickenand4quartsofbonebrothandskipsteps1,2,and4.
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BEEFCURRYSOUP
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TIME:1HOUR,45MINUTESSERVES:4
2tablespoonssolidcookingfat1½poundsgrass-fedbeefstewmeat
1largeyellowonion,chopped3clovesgarlic,minced
1piece(1½inches)freshginger,peeledandminced1½cupsBoneBroth
½cupwater1tablespoonapplecidervinegar
1teaspoonseasalt+additionaltotaste4largeparsnips,choppedinto1½-inchchunks
3largecarrots,chopped1tablespoongroundturmeric
⅛teaspoongroundcinnamon1(14-ounce)canfull-fatcoconutmilk(checkingredientstoensurenothickenersoradditives)
1bunchkale,stemsremovedandchopped1bunchcilantro,stemsremovedandroughlychopped
Juicefrom1lime
1Heatthesolidcookingfatinalargeheavy-bottomedpotonmedium-highheat.Whenthefathasmeltedandthepanishot,brownthestewmeatfor5to7minutes,stirringonceortwicetobrownevenly.Removetoaplateandsetaside.Ifyourpotistoosmalltofitallofthestewmeatonthebottomwithouttouching,brownintwobatches.
2Turntheheatdowntomediumandaddtheonions.Cookfor7minutes,oruntiltranslucent.Addthegarlicandgingerandcookforanothercoupleofminutes,stirring,untilfragrant.
3Addthebonebroth,water,vinegar,1teaspoonseasalt,andbrownedmeattothepot.Bringtoaboil,cover,andthenturndowntoabaresimmerandcookfor30minutes.Checktomakesurethestewiscookingataverylowsimmerandnotboiling;thiswillensurethatthemeatstaystender.
4Addtheparsnips,carrots,turmeric,andcinnamontothepot.Cookatabaresimmerforanother45minutes,oruntilthevegetablesarejusttender.
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5Addthecoconutmilkandkaletothepot.Continuetocookatabaresimmerforanother10minutes,beingsuretostiracoupletimesasthekalecooksandreducesinsize.
6Turnofftheheat,stirinhalfofthecilantroandallofthelimejuice,andsalt,totaste.Servewarm,garnishedwiththeremainderofthecilantro.
STORAGE:Keepswellintherefrigeratorforaweek.Alsofreezeswell.
VARIATIONS:Can’tfindparsnips?Userutabagasorturnipstoswitchthingsup!Thisrecipealsoworkswellwithalternategreens(likecollardsorchard)aswellaslamborgoatinsteadofthebeef.
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MAINDISHES
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MOROCCANCHICKENTHIGHSWITHAPRICOTSANDOLIVES
TIME:1HOUR,15MINUTESSERVES:4
2tablespoonssolidcookingfat
2poundspasturedboneless,skin-onchickenthighs1onion,chopped
1piece(1½inches)freshginger,peeledandminced3clovesgarlic,minced
3largecarrots,chopped5ribscelery,chopped
1cupBoneBroth½cupdriedapricots,quartered
½cupgreenolives,halved(withoutpimento)1lemon,endstrimmed,halvedlengthwise,andthinlysliced
¾teaspoonseasalt½teaspoongroundturmeric
¼teaspoongroundcinnamon1tablespoonmincedfreshoregano
1Heatthesolidcookingfatinalargeheavy-bottomedpotonmedium-highheat.Whenthefathasmeltedandthepanishot,addthechickenthighs,skin-sidedown,cookingononesidefor3to5minutesoruntiltheskinisgoldenbrownandcrispy.Don’tfusswiththemtoensurethattheygetcrispy!Removefromthepanandsetaside.
2Turntheheatdowntomedium.Addtheonions,andcook,stirring,for5to7minutes,oruntiltranslucent.Addthegingerandgarlic,andcook,stirringforanothercoupleofminutes,untilfragrant.Addthecarrotsandceleryandcook,stirring,for5moreminutes.
3Addthebonebrothtothepot,alongwiththeapricots,olives,lemon,seasalt,turmeric,andcinnamon.Stirtocombine.Addthechickenbacktothepot,nestingitintothevegetablesandliquid,crispy-skin-sideup,andsprinklewiththeoregano.Itmayseemlikethepotdoesn’thavealotofliquid,butthechicken
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willsoftenupandbecomemorejuicyasitcooks.Turndowntomedium-low,cover,andsimmerfor20minutes.Rearrangethechickensothatitisjustnestedintothevegetables(thereshouldbemoreliquidnow)andcoverandsimmerforanother10minutes,oruntilthechickeniscookedthrough.
4Servewarm.
STORAGE:Keepsintherefrigeratorforaboutaweek;alsofreezeswell.
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APPLE-BEET BURGERS WITH PARSNIP FRIES
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ANDHORSERADISHSPREAD
TIME:50MINUTESSERVES:4
FRIES2poundsparsnips,peeledandslicedinto“fries”
2tablespoonsseasalt2tablespoonssolidcookingfat,melted
BURGERS
1poundgrass-fedgroundbeef½cupgratedbeet(about1smallbeet)(seeNote)
½cupgratedsweetapple(about1smallapple)¼cupmincedwhiteonions
1teaspoonsmokedseasalt2teaspoonsmincedfreshthyme
SPREAD
½cuppeeled,gratedfreshhorseradish¼cupmincedfreshchives
1tablespoonapplecidervinegar1teaspoonhoney
3tablespoonsoliveoil
1Preheattheovento425°F.Linetwobakingsheetswithparchmentpaper.
2Placetheparsnipsinalargebowlandtosswiththesaltandfat.Spreadevenlyonbothofthebakingsheets,andplaceintheovenfor25to30minutestocook,tossingonce.
3Whiletheparsnipsareintheoven,combinealloftheburgeringredientsinalargebowlandmixbyhandtocombine.Forminto4largepatties.
4Heatthegrilloraheavy-bottomedskilletonmedium-highheat.Whenthegrillorpanishot,cookthepattiesfor8minutesperside,oruntilfullycooked.
5Combineallofthespreadingredientsinasmallbowlandwhisktogether.Setaside.
6Wheneverythingisfinishedcooking,servewarmwiththehorseradishspread
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ontopoftheburgers.
STORAGE:Pattiesandparsnipskeepfor5to6days;spreadkeepsfor2to3days.
NOTE:Becauseofthecolorofthebeets,theseburgersmayappearundercookedwhentheyaredone.Whenindoubt,useathermometertomakesuretheyreach155°Finternally.
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LAMBTAGINEWITHCAULIFLOWER“RICE”
TIME:50MINUTESTO8HOURS,DEPENDINGONCOOKINGMETHODSERVES:4
1poundlambstewmeat1tablespoonseasalt
4tablespoonssolidcookingfat,divided½cupdriedapricots,halved
½cupprunes,halved½cupraisins
¾cupBoneBroth2tablespoonsapplecidervinegar
2tablespoonslemonjuice1teaspoongroundcinnamon
1teaspoongroundginger1teaspoongroundturmeric
1smallredonion,diced1headcauliflower,roughlychopped
1Placethestewmeatinasmallbowlandcoatwiththesalt.
2Place2tablespoonsofthesolidcookingfatinaheavy-bottomedskilletonmedium-highheat.Whenthefathasmeltedandthepanishot,addthestewmeat,turningeveryfewminutestoensureevenbrowning.
3Placethestewmeatandtheremainingingredients,exceptthecauliflower,intoaslow-cookerorpressurecooker.Cookonlowfor8hoursorhighfor4hours,ifusingaslow-cooker.Cookfor35minutesunderhighpressureusingapressurecooker.
4Beforethetaginefinishescooking,processthecauliflowerinafoodprocessorbypulsinguntilrice-sizegranulesform.Becarefulnottooverprocess.Setaside.
5Placetheremaining2tablespoonsofsolidcookingfatinaheavy-bottomedskilletonmediumheat.Whenthefatismeltedandthepanishot,sautéthecauliflowerfor5minutes,stirring,untilsoft.
6Servethetagineoverthewarmcauliflower.
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STORAGE:Keepsforaweekintherefrigerator.Freezeswell.
EMERALD SALMON WITH ZESTY GREENSAUCE
TIME:45MINUTESSERVES:4
SALMON1crownbroccoli,choppedinto1½-inchpieces
½bunchasparagus,stemmedandcutintothirds1bulbfennel,choppedinto1½-inchpieces
2tablespoonscoconutoil,melted¾teaspoonseasalt,divided
1poundwild-caughtsalmonfillet
SAUCE1bunchcilantro,stemsremoved(about1cup)
2clovesgarlic,roughlychopped1piece(½inch)ginger,peeledandroughlychopped
⅓cupoliveoilJuiceandzestof½lemon2tablespoonswater
¼teaspoonseasalt
1Preheattheovento425°F.Placethebroccoli,asparagus,andfennelinalargebowl.Addthecoconutoiland½teaspoonoftheseasalt,andstiruntilallofthevegetablesarecoatedinoilandsalt.
2Transferthevegetablestoalargerimmedbakingtrayordish,makingsuretheyarearrangedevenly.Placeintheovenandcookfor10to12minutes,oruntilthevegetablesarejustsoftened.
3Makeaspaceforthesalmoninthemiddleofthebakingdishbymovingthevegetablestotheoutside.Placethesalmoninthebakingdish,sprinklewiththeremaining¼teaspoonseasalt,andarrangethevegetablesaroundit.Placeintheovenandcookfor10to15minutes,oruntilthethickestpartofthesalmonisopaqueandflakeseasilywithafork(thecookingtimewillvarydependingonhowthickthefishis).
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4Meanwhile,placeallofthesauceingredientsinablenderandblendonhighfor30seconds,untilthoroughlycombined.
5Servethevegetablesandsalmonwarm,drizzledwithagenerousportionofthegreensauce.
STORAGE:Salmonkeepsforacoupleofdaysintherefrigerator;vegetablesandsaucewillkeepforaweek.Saucefreezeswell.
VARIATION:ThisrecipeworksgreatwithBrusselssproutsinsteadofbroccoli.
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CITRUS-GINGERBRINEDPORKROAST
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TIME:4HOURS,PLUS6TO8HOURSFORBRININGSERVES:4TO6
BRINE8cupswater,divided
½cupchoppedfreshginger½cupseasalt
1tablespoonorangezest1½cupsorangejuice
1tablespoonapplecidervinegar2–3poundspasturedporkroast
RUB
1tablespoonorangezest1tablespoonpeeledandgratedfreshginger
¾teaspoonthyme2clovesgarlic,minced
VEGETABLES
1butternutsquash,peeledandchoppedinto1½-inchchunks(about4cups)1poundcarrots,peeledandchopped(about4cups)
1cuppackedfreshbasil⅓cupoliveoil
2teaspoonsorangejuice2teaspoonsorangezest
½teaspoonseasalt1clovegarlic,minced
1Tomakethebrine,boil4cupsofthewaterwiththeginger.Allowtocoolandmixwiththeremainingbrineingredients(includingtheremainingwater),excepttheporkroast.Placetheroastinalargecoveredpot(slow-cookerinsertsworkreallywell),pourthebrineliquidoverit,andcover.Placethepotintherefrigeratorfor6to8hours(seeNote).
2Draintheroastanddiscardthebrine.Rinsetheroastwithcoolwater,patdry,andplaceinaroastingpan.Setaside.
3Preheattheovento225°F.
4Placealloftherubingredientsinafoodprocessororblenderandprocessfor
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30seconds,oruntilcombined.Coattheentireroastinthismixture.Leavingthefatcapfacingup,placetheroastintheoventocookfor3hours,oruntiltheinternaltemperaturereaches145°F.
5Whiletheroastiscooking,placethesquashandcarrotsinalargebowl.Processthebasil,oliveoil,orangejuice,orangezest,seasalt,andgarlicinafoodprocessororblenderuntilsmooth.Pouroverthevegetablesandstirtocoat.Placethevegetablesinasinglelayeronabakingsheet.
6Whentheroastisfinished,removefromtheoven,tentwithfoil,andallowtorestfor20minutesbeforecarving.Turntheoventemperatureupto400°F.Roastthevegetablesintheovenfor30minutes,stirringoncehalfwaythroughforevenbrowning.
7Carvetheroastasthevegetablesfinishcooking,andservetogether.
STORAGE:Keepsforaweekintherefrigerator.
NOTE:Don’texceed8hoursofbriningforthisrecipe.
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SPATCHCOCKED CHICKEN WITH TURMERIC
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VEGGIES
TIME:1HOUR,30MINUTESSERVES:4
2poundsrutabagas(about2),choppedinto1-inchchunks5largecarrots,choppedinto1-inchchunks
1greenapple,coredandchoppedinto1-inchchunks2tablespoonssolidcookingfat,melted
1½tablespoonsmincedfreshthyme½teaspoongroundturmeric
1½teaspoonsseasalt,dividedGroundcinnamon
1pasturedchicken(4–5pounds)½teaspoongarlicpowder
½teaspoononionpowder
1Preheattheovento425°F.Placethechoppedrutabagas,carrots,andapplesintoalargemixingbowl.Addthecookingfat,thyme,turmeric,½teaspoonoftheseasalt,andapinchofcinnamon,andstiruntilwellcombined.
2Transferthevegetablestoalargerimmedbakingtrayordish,makingsuretheyarearrangedevenly.Setaside.
3Rinsethechickenthoroughlyundercoldwater.Placethechicken,breast-sidedown,inthesink,andusingapairofkitchenshears,cutalongthebackbone,startingjusttotherightofthetailandthenendingattheneck.Repeattheprocesstotheleftofthetail.Removethebackboneandreserveforbroth-making.Withthechickenstillbreast-downinthesink,lookforthesternum—alargepieceofcartilageinthemiddleofthebreast.Pierceorcutitwiththeshears.Now,flipthechickenover,flatteningthebreast.
4Drythechickenoffthoroughlywithpapertowelsandplaceitontopofthedishwiththevegetables.
5Combinetheremaining1teaspoonseasalt,garlicpowder,onionpowder,andapinchofcinnamoninasmallbowl.Sprinkleoverthechickenandrubtocoatevenly.Makesuretocovereverylastbit!
6Bakefor50minutes,andthencheckfordonenesswithathermometer—cook
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untiltheinternaltemperaturemeasuredatthethickestpartofthebreastis165°F.Dependingonthesizeofthebird,itcouldtake90minutesormoretocook.Ifyounoticethewingsstartingtoburn,coverthemwithfoilastherestofthechickencontinuestocook.
7Servewarmwiththepanjuices.
STORAGE:Keepsintherefrigeratorforaboutaweek.
VARIATION:Youcanuseturnipsorparsnips,ifyoucan’tfindrutabagas.
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HERBED SEAFOOD BAKE WITH BACON-
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RADICCHIOSALAD
TIME:25MINUTESSERVES:2
SEAFOOD1poundmussels,scrubbed(seeNote)
1poundlittleneckclams,scrubbed(seeNote)½poundrawjumboshrimp,deveined
FreshthymesprigsFreshmarjoramsprigs
Freshoreganosprigs3clovesgarlic,minced
1tablespoonseasalt2tablespoonsoliveoil
1tablespoonchoppedfreshparsley
SALAD3slicesbacon,friedcrispandcrumbled
1pear,coredandchopped1smallheadradicchio,chopped
1headendive,chopped1tablespoonoliveoil
1tablespoonwhitebalsamicvinegar
1Preheattheovento450°F.Linealargebakingsheetwithparchmentpaper.
2Placetheseafoodonthebakingsheetandtopwiththethyme,marjoram,andoreganosprigs,garlic,andseasalt.Placeintheovenandroastfor15minutes,oruntilmostoftheshellshaveopened.Ifanymusselsorclamsremainunopened,discard,asthismayindicatetheyarebad.
3Whiletheseafoodisroasting,combineallofthesaladingredientsinaservingbowlandtosstocombine.
4Youwillknowtheseafoodisfinishedcookingwhentheshrimpispinkandopaque.Removefromtheoven,transfertoaservingdish,drizzlewitholiveoil,andsprinklewithparsley.Servewiththesaladontheside.
STORAGE:Shellfishandsaladdon’tkeepwell,soservefresh.
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NOTE:Tocleanshellfish,startbydiscardinganybrokenshellsandrinsingundercoldrunningwater.Transfertoalargepotofcoldsaltedwaterandrefrigeratefor30minutes.Insteadofstrainingtheshellfish,liftthemindividuallyoutofthepotsothatthesedimentstaysatthebottom.Ifthereisanydebrisorare“beards”onthemussels,pinchthemoffbeforecooking.
VARIATION:Thisrecipecaneasilybedoubledtoserve4people.Itisextremelyeasy,butlookselegantandsophisticatedforadinnerparty.
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SALADS
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CURRIEDCHICKENSALAD
TIME:45MINUTESSERVES:4
SALAD
1tablespoonsolidcookingfat1½poundspasturedchickenbreasts
1cupBoneBroth4ribscelery,finelychopped
2largecarrots,finelychopped1greenapple,coredandfinelychopped
½redonion,minced2clovesgarlic,minced
½cupcurrantsorraisins½poundmixedsaladgreens,forserving
Chives,finelychopped,forgarnish
DRESSING¾cupoliveoil
Juiceof1lemon1teaspoonapplecidervinegar
1teaspoongroundturmeric¾teaspoonseasalt
½teaspoongroundcinnamon
1Heatthesolidcookingfatinaskilletovermediumheat.Whenthefathasmeltedandthepanishot,cookthechicken,top-sidedown,for5to7minutes,oruntillightlybrowned.
2Flipeachpieceofchicken,addthebroth,cover,andlowertheheatsothatitsimmers.Cookfor15to20minutes,oruntiltheinternaltemperaturemeasuredatthethickestpartofthebreastreaches165°F.
3Meanwhile,combinethecelery,carrots,apples,onions,garlic,andcurrantsorraisinsinalargebowlandsetaside.
4Placeallofthedressingingredientsinasmallbowlandwhiskuntilwellcombined.Addtothebowlwiththevegetables,stirtocombine,andsetaside.
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5Removethechickenfromthepanandsetasidetocool.Onceitiscoolenoughtohandlesafely,orusingtwoforks,shredthebreastmeat.
6Addthechickentothebowlwiththevegetablesanddressing,stirwelltocombine,andserveonabedofsaladgreens,garnishedwiththechives.
STORAGE:Keepsforseveraldaysintherefrigerator.
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COLD“NOODLE”ANDSALMONSALAD
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TIME:35MINUTESSERVES:4
SALAD1½poundswild-caughtsalmon,cutinto4servings
Seasalt,totaste4greenonions,chopped
2largezucchini½bunchradishes,endsremovedandverythinlysliced(about1½cups)
DRESSING
2cupschoppedparsley¾cupoliveoil
Zestandjuiceof½lemon2teaspoonsmincedcapers
1Preheattheovento400°F.
2Placethesalmon,skin-sidedown,onabakingsheetandseasonwiththeseasalt.Topwiththegreenonions.Bakefor15minutes,dependingonthethicknessofthefillet.Totellifitisfinished,itsfleshshouldnolongerbetranslucent,anditshouldflakewithafork.
3Whilethesalmonisbaking,“spiralize”thezucchiniusingaspiralizertooloravegetablepeelertomakelongribbons.Placeinalargebowl,andaddtheradishes.
4Placeallofthedressingingredientsinajar,closethelidtightly,andshaketocombine.Pourthedressingoverthezucchinisalad,andtosstocombine.
5Servethesaladtoppedwiththesalmon.
STORAGE:Keepsfor2to3days;storedressingseparately.
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STEAKSALADWITHSPRINGVEGGIES
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TIME:20MINUTESSERVES:4
SALAD1bunchasparagusspears,woodyendsremoved,choppedinhalf
3cupspackedmixedgreens1cupquarteredartichokehearts(canned,packedinwater,anddrained)
1poundgrass-fedbeefsteak(ribeyeorNewYorkstripworkswell)Seasalt
1tablespoonsolidcookingfat
DRESSING½cupoliveoil
2tablespoonsredwinevinegar1smallshallot,minced
3clovesgarlic,minced
1Placetheasparagusinapotandcoverwithwater.Bringtoaboilonhighheatwiththelidon.Immediatelyremovefromheat,drain,andsetaside.
2Placeallofthedressingingredientsintoajar,closethelidtightly,andshaketocombine.Setaside.
3Addthegreens,artichokes,andasparagustoalargeservingbowlandtosstocombine.
4Movetheovenracktothetopandpreheatthebroiler.Rubthesteakonbothsideswithsalt,totaste.
5Heatthesolidcookingfatinthebottomofacast-iron,ovenproofskilletonhighheat.Whenthefathasmeltedandthepanishot,searthesteakfor30secondsoneachsideandcarefullymovethepantotheoven.Broilthesteakfor2minutesperside.
6Whenthesteakisfinished,moveittoaplate,looselytentwithfoil,andallowtorestfor5minutes.Slicethesteakasthinlyaspossible.
7Addthewarm,thinlyslicedsteakandhalfofthedressingtothesaladingredientsandtosstocombine.
8Servewiththeremainingdressingorstoreitinanairtightjarintherefrigerator.
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STORAGE:Keepsfor3daysintherefrigerator,dressingandsaladstoredseparately.
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TUNASALADWITHAVOORGARLIC“MAYO”
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TIME:20MINUTESSERVES:3OR4
AVOCADOMAYO1avocado
½cupoliveoil¼cupwater
½lemon,juiced1clovegarlic
½teaspoonturmeric½teaspoonseasalt
GARLICMAYO
½cupcoconutconcentrate,warmed(alsoknownascoconutmannaorcoconutbutter;seeNote)
½cuphotwater
¼cupoliveoil3–4clovesgarlic
¼teaspoonseasalt
SALAD1(12-ounce)cantuna,drained
3ribscelery,finelychopped1carrot,finelychopped
3radishes,finelychopped½cupgrapes,halved
1tablespoonmincedfreshdillFreshsaladgreens
1Placeallofthemayoingredientsfortheflavoryouchooseinablenderandblendonhighforaminuteortwo,untilathicksauceforms(whenfreshlymade,itshouldresembletheconsistencyofconventionalmayo).Ifthesauceistoothick,thinwithwateruntilthedesiredconsistencyisreached.
2Combinethetuna,celery,carrots,radishes,grapes,anddillinabowlwiththemayoandstirtocombine.
3Serveontopofabedoffreshsaladgreens.
STORAGE:Keepsforafewdaysintherefrigerator.Garlicmayowillhardenin
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therefrigeratorbutsoftensupafter20minutesatroomtemperature.
NOTE:Inordertomeasurethecoconutconcentrate,itisbesttosoftenitinawarm-waterbathbeforeuse,asitissolidatroomtemperature.Forbrandrecommendations,seeResources.
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TREATS
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ROASTEDSTONEFRUIT
TIME:35MINUTESSERVES:4
½orange,juiced(about2tablespoons)
1tablespooncoconutoil,melted¼teaspoongroundginger
¼teaspoongroundcinnamon¼teaspoonseasalt
2firmpeaches,quarteredandpitsremoved2firmnectarines,quarteredandpitsremoved
1Preheattheovento425°F.Placethejuice,coconutoil,ginger,cinnamon,andseasaltinamediumbowlandwhisktocombine.
2Addthefruittothebowlandstiruntilevenlycoatedwiththemixture.Placethepiecesoffruitonaparchmentpaper–linedbakingsheet,givingthemplentyofspacebetween,sprinklingwithremainingliquid(ifthereisany!).
3Cookfor20minutes,oruntiltheedgesarebrownedandthefruitissoft.Servewarm.
STORAGE:Keepsforafewdaysintherefrigerator.
NOTE:Ifthefruitismoreripethanfirm,itmaytakeonly10minutestocook.Makesuretocheckinwhilecooking,ifyourfruitisalreadysoft!
VARIATION:Thisrecipeworkswellwithotherstonefruit,likeapricots,aswellasothertypesoffruitlikeapplesandpears(althoughyouwillwanttodecreasethetemperatureto375°Fandincreasethecookingtimeupto20additionalminutesforthesevarieties).
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LEMONPIEDATEBALLS
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TIME:15MINUTESMAKES:8
Zestof1smalllemon¼cupunsweetenedcoconutflakes
½teaspoonseasalt1tablespoonlemonjuice
2cupsdates,pitted½teaspoongroundginger
1wholevanillabean,minced2tablespoonscoconutconcentrate(alsoknownascoconutmannaorcoconutbutter;seeNote)
1Combinethelemonzest,coconutflakes,andseasaltinashallowbowlandsetaside.
2Combinetheremainingingredientsinafoodprocessor,andpulsetoprocessuntila“ball”forms.Ifthemixtureisstilltoodry,add1teaspoonofwateratatimeuntilitdoesforma“ball.”
3Rollthemixtureintoapproximately8smallballs,andthenrollthroughthelemonzestmixturetocoat.Placeonaparchmentpaper–linedplate,andtransfertothefreezerfor5minutestoharden.
STORAGE:Transfertoanairtightcontainerforstorageintherefrigerator.Keepsforacoupleweeks;alsofreezeswell.
NOTE:Inordertomeasurethecoconutconcentrate,itisbesttosoftenitinawarm-waterbathbeforeuse,asitissolidatroomtemperature.Forbrandrecommendations,seeResources.Ifyoufindyourselfsensitivetovanillabeanseeds,scrapeouttheseedsandjustusethepod.
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GRANITAS
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TIME:15MINUTES,PLUS4HOURSTOCHILLSERVES:4
KIWI-LIME
4kiwifruits,peeledandchoppedJuiceof1lime
¼cupsimplesyrup(seeNote)¼cupunflavoredcoconutwater
STRAWBERRY“MARGARITA”
2cupshulledandchoppedstrawberriesJuiceof1lime
¼cupsimplesyrup(seeNote)¼cupunflavoredcoconutwater
PIÑACOLADA
2cupschoppedpineappleJuiceof1lime
½cupunflavoredcoconutwater
1Addallingredientsfortheflavoryouaremakingtoablenderorfoodprocessorandprocessuntilsmooth.
2Pourintoa9by13-inchbakingdishandplaceinthefreezer,beingsuretorakewiththetinesofaforkevery30minutesfor4hours,oruntila“slushy”consistencydevelops.
STORAGE:Freezeswellforseveralweeks.
NOTE:Tomakesimplesyrup,inasmallsaucepan,bring1cuphoneyand1cupwatertoaboil;simmeruntilthehoneycompletelydissolves,about3minutes.Removefromtheheatandletcoolcompletely.Syrupstoresinaglassjarforupto1monthintherefrigerator.
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RASPBERRYPUDDING
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TIME:15MINUTESSERVES:4
3ripeavocados1¾cupsfrozenraspberries
¼cuprawhoney3tablespoonsorangejuice
½vanillabean,minced(seeNote)¼teaspoonseasalt
Raspberries,forgarnishMintleaves,forgarnish
1Placeallingredientsinafoodprocessororahigh-poweredblenderandmixuntilthoroughlycombined,about30seconds,stoppingtoscrapedownthesides,ifneeded.
2Servegarnishedwithraspberriesandmintleaves.
STORAGE:Keepsintherefrigeratorforafewdays,butlosesitscolor.Freezeswell.
NOTE:Ifyoufindyourselfsensitivetovanillabeanseeds,scrapeouttheseedsandjustusethepod.
VARIATION:Youcansubstituteotherberriesforthisrecipe—strawberriesandblackberriesbothworkwell.
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NO-BAKELEMON-VANILLA“CHEESECAKE”
TIME:1HOUR,PLUS24HOURSTOSETSERVES:8
CRUST1½cupsdriedfigs(about7ounces)
½cupdrieddates(about2½ounces)½cupunsweetenedcoconutflakes
1tablespoonarrowrootstarch1tablespoonmeltedcoconutoil+additionalforgreasingthepan
Pinchofseasalt
FILLING1cupfilteredwater
2teaspoonsgrass-fedgelatin1cupcoconutconcentrate,melted(alsoknownascoconutmannaorcoconutbutter;seeNotes)
½cuprawhoney,melted½cuplemonjuice(fromabout4lemons)
2tablespoonslemonzest(fromabout2lemons)1wholevanillabean,minced(seeNotes)
¼teaspoonseasaltFreshfigs,forgarnish
Mintsprigs,forgarnish
1Placethedriedfigs,dates,coconutflakes,arrowroot,1tablespooncoconutoil,andseasaltinafoodprocessorandprocessonhighuntilathick,sticky,homogenouspasteforms(30to45seconds).Greasean8"springformcakepanwithadditionalcoconutoil,addthecrustmixture,andspreadevenlyintothebottomofthepanwithyourfingers.Putitintherefrigeratortocoolwhileyoumakethefilling.
2Placethewaterinasmallsaucepanandsprinklethegelatinontop,givingitafewminutestoabsorbsomeoftheliquidand“bloom.”
3Meanwhile,combinethecoconutconcentrate,honey,lemonjuice,lemonzest,
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vanillabean,andseasaltinablenderorafoodprocessorandblendonhighfor30secondstocombine.Setaside.
4Placethesaucepanwiththegelatinonthestoveandturntheheatonlow.Heatthemixtureverygently,stirring,onlyabout30secondsoruntilthegelatinhasdissolvedcompletely.Donotletitgetmorethanlukewarm.
5Addthegelatinmixturetotheblenderorfoodprocessorwiththerestofthefillingingredientsandblendagain,onhigh,untileverythingiswellincorporated.
6Pourontothecrustandcoolintherefrigeratoruntilfirm,about24hours.
7Garnishwithfreshfigsandmint,ifdesired.
STORAGE:Keepsforaweekintherefrigerator.Keepcoolforbesttexture.Donotfreeze.
NOTES:Inordertomeasurethecoconutconcentrate,itisbesttosoftenitinawarm-waterbathbeforeuse,asitissolidatroomtemperature.Forbrandrecommendations,seeResources.Ifyoufindyourselfsensitivetovanillabeanseeds,scrapeouttheseedsandjustusethepod.
VARIATION:Iffreshfigsaren’tinseason,feelfreetomakethiscakeanytimeofyearusingotherfreshfruitasagarnish.Berriesorstonefruitwouldbegreatoptions.
4-WeekMealPlan
INTRODUCTIONIfyou’dliketogivetheAutoimmuneProtocolatry,itisbesttosetyourselfupforsuccess.Whatdoesthatmean?Thedifferencebetweenmakingithappenandsuccumbingtotemptationonlyafewdaysinisagoodmeasureofplanningandpreparation.Ifyou’vedonetheworktomakesureyourkitchenisfreeofalloftheinflammatoryfoodsyounolongerwanttobeeatingandhavereplacedthemwithhealing,nutrient-densemeals,therewillbelesschanceofstrayinginweakermoments.Trustus—havingbeenthere,planningisthekeytosuccessinmakingtheselong-termdietarychangesstick.Plus,onceyoustartfeelingbetter,itwillbemoremotivationtocontinue!
Thetwobigsecretstobeingpreparedfortheeliminationphasearemealplanningandbatch-cooking.Mealplanningisthepracticeofmappingoutyour
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mealsfortheweekandlettingthatguideyourshoppinglistandcookingdays.Batch-cookingisthepracticeofcookinglargebatchesofrecipestobeenjoyedlater,asawaytomaximizetimespentinthekitchen.Nobodywantstofeellikeashort-ordercook,preparingthreemealsadayfromscratch,especiallywhenotherfamilymembersareinvolved!Usingthemagicalcombinationofmealplanningandbatch-cooking,youcanreduceyourtimeinthekitchentofourorfivesessionsperweek,whilestillprovidingyourselfallofthefoodyouneedforeverymeal.Inordertotakealloftheplanningandguessworkoutoffiguringoutwhatto
eat,wehaveincludeda4-weekmealplanalongwithallofthesupplementalresourcesyouneedtogetstarted—pantrybasics,shoppinglists,afoodselectionguide,andatoollist.Makesuretoreadalloftheaccompanyingmaterialinthischapter,asitincludesimportantinformationforpersonalizingandmakingthemostofyourprotocol.
DISCLAIMER
Dietarychangescanprofoundlyimpactyourhealth,and,becauseofthis,itisimportantforyoutospeakwithyourdoctororkeyplayerforadvicebeforeimplementinganydietarychangestoseeiftheyarerightforyou.
NotesabouttheMealPlanandShoppingList●AlloftherecipesincludedinthemealplanaresuitablefortheeliminationphaseoftheAutoimmuneProtocol—nograins,beans,legumes,dairy,eggs,nuts,seeds,ornightshadevegetablesorspices.
●Themealplanfeeds1personfor4weeks,accountingforgenerousservingsoffoodatmealtimesandtoeatassnacks.Inthebeginning,itisimportanttomakesuretohaveanabundanceoffoodtoavoidasituationwhereyouarehungryandthereisnothingtoeat!Ifyoufindthatthequantityistoomuch,youcaneasilyfreezesomeservingsofsoupsorstewstoeatlater(andthenjustthink—youwillbethatmuchfurtherahead!).
●Wehaveaccountedfor4to6ouncesofmeatpermealintheshoppinglistsandrecipes.Ifyouwanttoeatmoreorless,youcantweakthislevelaccordingly.Noneoftherecipesissospecificthataslightchangeinmeatquantitywillmakeadifference.
●Ifyouwillbefeedingmorethanjustyourself,youwillneedtomake
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adjustmentstothemealplan(likeaddingsomeportionsorsidestothemeals).
●Thetwice-weeklyshoppinglistsincludeallofthefoodcalledforonthemealplan(notincludingoptionalsnacks)andassumethatyouwillbecookingmidday(lunch)onSundaysandend-of-day(dinner)onWednesdays.
TimeManagement●Mealsthatneedtobecookedfromscratcharenotedinboldtypeandthoseinregulartypehavealreadybeenpreppedandcookedandonlyneedaquickreheatorassembly.Youcaneasilyglanceattheweekandseewhichmealtimeswillrequiremoretimeforpreparation.Youcanexpecttodomorecookingintheeveningsandonweekendsandlittlecookingfromscratchatbreakfastorlunch.
●Notethatacoupleoftimesaweek,thereareindicationstothawportionsofpreviouslyfrozenmealsforthefollowingday,orcookmealsforthefollowingday.Forthelatter,youcanchoosetocookthesebreakfastsfreshinthemorning,orprepthemthenightbeforeifyoulacktimeearlyintheday.
●Planonspendingsometimebatch-cookingontheweekendfortheupcomingweek.Ifyoudon’tworkatraditionalworkweek,shiftthedayssothatthebigcookingdaysfallwhenyouhavemoretime.
●Ifyouarerenderingyourownsolidcookingfatand/ormakingyourownBoneBroth,scheduleatimetodothisbeforeyouembarkonthemealplansoyouhavethoseingredientsready.Theywillbecalledforintherecipes,soplanahead!
●Youwillneedtobudgetenoughtimetomaketwotripstothegrocerystoreduringtheweek.Ifyouwouldliketogathereverythinginonetripthatisfine,justtakeintoaccounthowlongthemeatwilllastintherefrigeratorandsetafreezingandthawingscheduleifitisgoingtobetoolongbeforecooking.
StoringandReheatingFood●Beforeyoubeginbatch-cooking,makesurethatyouhaveenoughstoragecontainers.SeetheToolListsectionformoredetails.
●Toreheatmeals,youcanuseaskillet,pot,oven,ormicrowave,whateverisyourpreference.Ourfavoritewayistouseanoven-safeglasscontainerinalow(300°F)ovenfor20minutes.
●Forthemealsthataretobefrozen,ifyouareusingglass,makesuretouseno
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largerthanawide-mouthpintjarfilledappropriatelytothefreezeline.Anyjarwithshoulders,orlargerthanthis,islikelytocrack.●Tothawfrozenmeals,placethecontainerinawarm-waterbathforacoupleofhoursordirectlyintherefrigeratorfor24hours.
OtherNotes●Payattentiontothepantryitemssectionontheshoppinglistandmakesurethatyouarekeepingtheminstock—thingslikegarlic,spices,cookingfats,andsoon.Therecipesinthemealplanwillcallonthoseitemsfrequently,andtheywon’tbeincludedontheregularshoppinglist.
●Payattentiontothetoollistandmakesureyouhavealloftheitemsrequired.Wedon’tcallforanyunusualorexpensiveequipment,butthereareafewcommontoolsyouwillwanttomakesureyouhaveinyourkitchen,aswellascontainerstostoreyourmealsinoncetheyarecooked.
●Ifyouhaveanysensitivitiesorfoodpreferencesbeyondwhatisomittedintheeliminationphase,themealplancanserveasaframeworkforyoutocustomize.Manyoftherecipescomewithsubstitutionideas.
SnacksandTreats●You’llnoticethemealplandoesnotincluderecipesforsnacks.Snackstendtobehighlyindividual,withsomepeopleneedingthemandothersfinewiththreegenerousmeals.Inordertominimizewasteandtomakethemealplanfitmorepeople’sneeds,wehaveleftyouwithgenerousportionsthatcanbeeatenassnacks,oryoucanfreezetheleftoversandhavesomeeliminationphase–friendlysnacksaround,likefruit.
●Treatsarebestleftforspecialoccasions.Toomuchsugarcanseriouslyunderminehealing.Ifyoucan’tlivewithoutatreat,youcanmakeoneofthetreatrecipesearlierinthischapter,buttrytolimitittoonceortwiceamonth,especiallywhenyoufirstbegin.
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Autoimmune Wellness Handbook 4-WeekMealPlan
WEEK1BREAKFAST LUNCH DINNER ALSOPREP
PREPDAY GreenBreakfastSoup
TunaSaladwithAvoorGarlic“Mayo”
BoneBroth(freezeallbut3cups)
MONDAY GreenBreakfastSoup
TunaSalad BeefCurrySoup
TUESDAY GreenBreakfastSoup
TunaSalad BeefCurrySoup Freeze3servingsGreenBreakfastSoup
WEDNESDAY GreenBreakfastSoup
TunaSalad BeefCurrySoup ButternutBreakfastBake
THURSDAY ButternutBreakfastBake
BeefCurrySoup
LambTaginewithCauliflower“Rice”
FRIDAY ButternutBreakfastBake
LambTagine SpatchcockedChickenwithTumericVeggies
SATURDAY ButternutBreakfastBake
LambTagine SpatchcockedChicken
SUNDAY ButternutBreakfastBake
SpatchcockedChicken
EmeraldSalmonwithZestyGreenSauce
DoublePorkPestoPattieswithWiltedChard
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WEEK2BREAKFAST LUNCH DINNER ALSOPREP
MONDAY DoublePorkPestoPatties
SpatchcockedChicken EmeraldSalmon
Thaw2cupsBoneBroth
TUESDAY DoublePorkPestoPatties
EmeraldSalmon HiddenLiverChili
WEDNESDAY DoublePorkPestoPatties
HiddenLiverChili CurriedChickenSalad
THURSDAY DoublePorkPestoPatties
CurriedChickenSalad HiddenLiverChili
Thaw3servingsGreenBreakfastSoup
FRIDAY GreenBreakfastSoup
CurriedChickenSalad HiddenLiverChili
SATURDAY GreenBreakfastSoup
HiddenLiverChili Citrus-GingerBrinedPorkRoast
Thaw1cupBoneBroth
SUNDAY GreenBreakfastSoup
MoroccanChickenThighswithApricotsandOlives
Citrus-GingerBrinedPorkRoast
Nutrivore’sBreakfast,BoneBroth(ifneeded)
WEEK3BREAKFAST LUNCH DINNER ALSOPREP
MONDAY Nutrivore’sBreakfast
MoroccanChickenThighs
Citrus-GingerBrinedPorkRoast
Thaw2cupsBoneBroth
TUESDAY Nutrivore’sBreakfast
MoroccanChickenThighs
Citrus-GingerBrinedPorkRoast
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WEDNESDAY Nutrivore’sBreakfast
MoroccanChickenThighs
BalsamicBeefStew
THURSDAY Nutrivore’sBreakfast
BalsamicBeefStew
Lemongrass-ScentedChickenStew
Thaw3servingsGreenBreakfastSoup
FRIDAY Nutrivore’sBreakfast
Lemongrass-ScentedChickenStew
BalsamicBeefStew
SATURDAY Nutrivore’sBreakfast
Lemongrass-ScentedChickenStew
BalsamicBeefStew Thaw1cupBoneBroth
SUNDAY GreenBreakfastSoup
EmeraldSalmonwithZestyGreenSauce
Apple-BeetBurgerswithParsnipFriesandHorseradishSpread
BoneBroth(ifneeded)
WEEK4BREAKFAST LUNCH DINNER ALSOPREP
MONDAY GreenBreakfastSoup
EmeraldSalmon Apple-BeetBurgers
Freeze3cupsGreenBreakfastSoup
TUESDAY GreenBreakfastSoup
EmeraldSalmon Apple-BeetBurgers
PorkPattiesThaw3servingsofchickenstew
WEDNESDAY DoublePorkPestoPatties
Apple-BeetBurgers
Lemongrass-ScentedChickenStew
Thaw2cupsBoneBroth
THURSDAY DoublePorkPestoPatties
Lemongrass-ScentedChickenStew
BeefCurrySoup
FRIDAY DoublePorkPestoPatties
Lemongrass-ScentedChickenStew
BeefCurrySoup
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SATURDAY DoublePorkPestoPatties
TunaSaladwithAvoorGarlic“Mayo”
BeefCurrySoup Thaw1servingGreenBreakfastSoup
SUNDAY GreenBreakfastSoup
TunaSalad BeefCurrySoup
Week1ShoppingList
PANTRYITEMSSolidcookingfatofyourchoice(lard,tallow,duckfat,etc.;seeRenderedAnimalFat)
Coconutoil
Extra-virginoliveoil
Full-fatcoconutmilk(BPA-andthickener-free)
Rawhoney
Applecidervinegar
Balsamicvinegar
Onionpowder
Garlicpowder
Bayleaves
Seasalt
Groundturmeric
Groundcinnamon
Groundcloves
Groundginger
Yellowonions
Freshgarlic
Freshginger
SUNDAY
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1large,wholepasturedchicken(5–6pounds)
2poundsbones(seeBoneBroth)
1½poundsgrass-fedbeefstewmeat
1(12-ounce)cantuna,packedinwater
2largesweetpotatoes
4largeparsnips
1poundcarrots
1bunchcelery
2largezucchini
1bunchSwisschard
1bunchkale
1bunchradishes
6ouncesfreshsaladgreens
2cupsbuttonmushrooms
1avocadoorcoconutconcentrate*
1bunchcilantro
Freshdill
1bunchgreenonions
1lime
2lemons
½cupgrapes
WEDNESDAY1½poundsgrass-fedgroundbeef
1(4–5pounds)pasture-raisedchicken
1poundlambstewmeat
1butternutsquash
2rutabagas(or4parsnips)
1poundcarrots
1smallredonion
1headcauliflower
3leeks
1bunchfreshparsley
2sweetapples
1greenapple
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1greenapple
½cupdriedapricots
½cupprunes
1½cupsraisins
Freshthyme
1lemon
*dependingontherecipevariationyouchoose
Week2ShoppingList
PANTRYITEMSSolidcookingfatofyourchoice(lard,tallow,duckfat,etc.;seeRenderedAnimalFat)
Coconutoil
Extra-virginoliveoil
Full-fatcoconutmilk(BPA-andthickener-free)
Rawhoney
Applecidervinegar
Balsamicvinegar
Onionpowder
Garlicpowder
Bayleaves
Seasalt
Groundturmeric
Groundcinnamon
Groundcloves
Groundginger
Yellowonions
Freshgarlic
Freshginger
SUNDAY
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2poundsgrass-fedgroundbeef
1poundpasturedgroundpork
1poundwild-caughtsalmonfillet
½poundgrass-fedbeefliver
1poundbacon
3parsnips
1poundcarrots
1crownbroccoli
1bunchasparagus
1bulbfennel
2largebunchesrainbowchard
1bunchcelery(ifneeded)
1bunchcilantro
Freshbasil
Freshoregano
1avocado
2lemons
WEDNESDAY2–3poundspasturedporkroast
2poundsboneless,skin-onchickenthighs
1½poundspasturedchickenbreast
1poundcarrots(ifneeded)
1bunchcelery(ifneeded)
1redonion(ifneeded)
6ouncesfreshsaladgreens
½cupgreenolives(withoutpimento)
Freshthyme(ifneeded)
Freshoregano(ifneeded)
½cupdriedapricots
½cupcurrantsorraisins
6oranges(or1orangeand1½cupsorangejuice)
1greenapple
2lemons
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Week3ShoppingList
PANTRYITEMSSolidcookingfatofyourchoice(lard,tallow,duckfat,etc.;seeRenderedAnimalFat)
Coconutoil
Extra-virginoliveoil
Full-fatcoconutmilk(BPA-andthickener-free)
Rawhoney
Applecidervinegar
Balsamicvinegar
Onionpowder
Garlicpowder
Bayleaves
Seasalt
Groundturmeric
Groundcinnamon
Groundcloves
Groundginger
Yellowonions
Freshgarlic
Freshginger
SUNDAY2poundsgrass-fedgroundbeef
1½poundsgrass-fedbeefstewmeat
¼poundgrass-fedbeefliver
2poundsbones(ifneeded)
4largesweetpotatoes
2poundscarrots
1bunchcelery(ifneeded)
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1bunchkale
Freshrosemary
Freshoregano(ifneeded)
Freshthyme(ifneeded)
WEDNESDAY2(4–5pounds)pasture-raisedchickens
2largesweetpotatoes
1largebutternutsquash
2largezucchini
2cupsbuttonmushrooms
1bunchSwisschard
1bunchgreenonions
4stalkslemongrass
Freshturmeric(usegroundifyoucan’tfindfresh)
1bunchcilantro
1avocado
2lemons
Week4ShoppingList
PANTRYITEMSSolidcookingfatofyourchoice(lard,tallow,duckfat,etc.;seeRenderedAnimalFat)
Coconutoil
Extra-virginoliveoil
Full-fatcoconutmilk(BPA-andthickener-free)
Rawhoney
Applecidervinegar
Balsamicvinegar
Onionpowder
Garlicpowder
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Garlicpowder
Bayleaves
Seasalt
Groundturmeric
Groundcinnamon
Groundcloves
Groundginger
Yellowonions
Freshgarlic
Freshginger
SUNDAY1poundgrass-fedgroundbeef
1poundpasturedgroundpork
1poundwild-caughtsalmonfillet
½poundbacon
2poundsparsnips
1beet
1crownbroccoli
1bunchasparagus
1bulbfennel
½poundfreshhorseradish
2largebunchesrainbowchard
1bunchcilantro
Freshthyme(ifneeded)
Freshchives
Freshbasil
1apple
1lemon
WEDNESDAY1½poundsgrass-fedbeefstewmeat
1(12-ounce)cantuna,packedinwater
4largeparsnips
1poundcarrots
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1poundcarrots
1bunchcelery(ifneeded)
1bunchradishes
1bunchkale
6ouncesfreshsaladgreens
1bunchcilantro
Freshdill
1avocadoorcoconutconcentrate*
1lime
1lemon
½cupgrapes
*dependingontherecipevariationyouchoose
TOOLLISTHereisalistofallofthekitchentoolsyouwillneedtohavehandyinordertofollowthe4-WeekMealPlan.Noneisoutoftheordinary,butitisimportanttomakesurethatyouhaveeverythingyouneedbeforeyougetstarted.We’vealsoincludedalistofoptionaltoolsthatmakesometasks(likemakingbroth)easier,butaren’trequired.
●Cuttingboard
●Sharpknife
●Largestockpot
●Skillet
●Largeroastingdish
●Bakingsheet
●Mixingbowls
●Blender
●Colander
●Glasscontainersforfoodstorage
●Parchmentpaper
●Assortedmixingspoons
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●Ladle
●Spatula
●Timer
●Measuringspoons/cups
●Potholder
●Kitchentowels
●Pressurecookerorslow-cooker
●Boxgrater
Optional●High-poweredblender
●Foodprocessor
●Pressurecookerorslow-cooker(asanadditionaltool)
●Extrastockpot
●Wide-mouthpintjarsforfreezingfood
PANTRYGUIDEInordertogetyourkitchenreadyfortheeliminationphase,werecommendfollowingourthree-steppantryprepmethodforweedingoutallofthefoodsthatarelikelytemptations,aswellasreplacingthosefoodswithnutritiousalternatives.
Step#1:Getridofallofthe“badstuff.”Thefirstthingyoushoulddoisboxupallofthefoodsyouareunlikelytobeeatingagainanytimesoon—thingslikebreads,pastas,flour,sugar,refinedvegetableandseedoils,andanythingprocessedthatincludesfoodchemicalsandlongingredientlists.Donateittothefoodpantry,andgetitoutofthehouseassoonaspossible.
Step#2:Storeallofthe“maybestuff.”Therearelikelyfoodslurkinginyourpantrythatwillbeoff-limitsduringtheeliminationphase,butyoumaybeabletoreintroducethemwithsuccesslater.Insteadofpreemptivelytossingtheseingredients,wesuggestpackingthemupin
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Insteadofpreemptivelytossingtheseingredients,wesuggestpackingthemupinaboxandplacingtheminaclosetorsomewhereinconvenient,tominimizetemptation.Thiswouldincludethingslikegluten-freeproductscontainingnutsandseeds(likespices,nutbutters,orjusttherawnutsandseedsthemselves),nightshades,coffee,andchocolate.Noneedtogiveawayortossifyoumightbeabletohavethemagaininthefuture!Wehighlyrecommendactuallygettingtheseitemsoutofsightinsteadof
lettingthemsitinyourcabinetswhileyouundertakeyoureliminationphase.Puttheminabox,tapeitup,andburyitinaclosetsomewhere.Thereisnothingworsethantheunnecessarytemptationofthatchocolatebarsittinginyourcupboardbeggingtobeeaten!
Step#3:StockyourpantrywithAutoimmuneProtocol–friendlyingredients.Withallthatroomyoujustmade,investinsomeingredientsyouwillbeusingforcookingeliminationphase–friendlymeals.Whileyoudon’tneedtogooutandpurchaseeverythingonthislist,ataminimumyouwillwantsomecookingfats,vinegar,someherbsandspices,andsomebakingingredientsshouldyoudecidetoincorporatebakingintoyourroutine.Notethatwedon’tcallformanyofthesebakingingredientsintherecipesinthisbook,butyoumaywanttousethemforexperimentingorfollowingotherelimination-phasetreatrecipesyoufind.Thetruthis,settingupyourpantryfortheAutoimmuneProtocolispretty
simple,andyoudon’thavetotrackdownabunchofexoticingredientstomakeeatingthiswaywork.Wesuggestfocusingmostlyonfindingavarietyofhigh-qualitycookingfatsandspicestoworkwith,ratherthangettinghunguponalternativeflours,sweeteners,andsnacks(whichcanbequiteexpensive!).We’veprioritizedthislistwiththeingredientspercategorywethinkaremost
commonineliminationphase–friendlyrecipes,withsomementionofadditionalingredientsyoumaywanttoconsider.Forproductrecommendationsforsomeoftheseingredients,seeResources.
AlternativeFlours
●ARROWROOTSTARCH/FLOUR—Thisstarchworkswellforthickeningsaucesorgravies,aswellasbaking.Mostpeoplearefamiliarwiththesmalljarsofitinthespicesection,butitisavailableforamuchbetterpriceinabulk,baggedform.
●CASSAVAFLOUR—Thisflourisanewcomeronthesceneandseemstocreate
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greattexturewhenusedinplaceofregularflour.
●COCONUTFLOUR—Thisisacommonreplacementinallergen-freebakingthatcanbedryanddifficulttoworkwith.Mostrecipesuseablendofthisflourwithastarchlikearrowrootortapioca,whichgivesitabetterconsistency.Cautionshouldbeusedforthosewhohaveacoconutsensitivityordon’tdowellwithinulinfiber.
●TAPIOCASTARCH/FLOUR—Thisstarchissimilartoarrowrootandofteninterchangeable.Likearrowroot,itcanbeusedtothicken,aswellasforbaking.
●Lesscommonfloursincludeplantainflour,tigernutflour,andsweetpotatoflour.
Sweeteners
●COCONUTSUGAR—Thisisaniceoptionwhengranulatedsugariscalledfor,insteadofaliquidone,inarecipe.
●HONEY—Raw,unpasteurizedhoneyisnicetohaveonhandtosweetenteaandmakeoccasionaltreats.Becautious;differenttypesofhoneycanhavedifferenttextures,greatlyaffectingtheoutcomebakedgoods.
●MAPLESYRUP—Thedeliciousflavormaplebringsisundeniable,andhavingsomegradeBinthepantryfortreat-makingcanbehandy.
●Lesscommonsweetenersincludecoconutsyrup,maplesugar,anddriedfruit(likedates,raisins,etc.).
CoconutProducts
●COCONUTFLAKES—Large-flakecoconutisnicetoeatasasnack(it’sdelicioustoasted!)andthesmall-flakecoconutcanbeusedtomakehomemadecoconutmilk,aswellasbakedgoods.
●COCONUTMILK—Ifyoudon’thaveahigh-poweredblendertomakeitathome,thickener-freecoconutmilkpackedinBPA-freecansisaniceoptiontohaveforusinginsauces,smoothies,andcurries.(BPAisanendocrine-disruptingchemical.)●COCONUTWATER—Whileprobablytoosweettodrinkregularly,itisnicetohaveonhandasarehydrationbeverageshouldsomeoneinthefamilycomedownwithastomachbug.ItisalsousedintheGranitasrecipe.
●COCONUTWRAPS—Theseareafunoptionforaquickmeal;justwrapandgo!
CookingFats
●AVOCADOOIL—Thisisanicealternativetooliveoil,andthesamequalityand
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bottlerequirementsapplybecauseitalsoeasilyoxidizes.
●COCONUTOIL—Agreat,neutral-flavoredfatthatisnicetouseforcookingandcanbeusedasthesolidcookingfatcalledforinourrecipes,shouldyounothavehigh-qualityanimalfatstorenderyourself.
●EXTRA-VIRGINOLIVEOIL—Trytofindahigh-quality,cold-pressed,organicoilthatisstoredinanopaquebottle.
●RENDEREDSOLIDCOOKINGFAT—Thisisoneingredientyoucan’tgowithout,asyouwillneeditforcooking.MakeyourownusingtheRenderedAnimalFatrecipe!Lard,tallow,andduckfatallworkwellhere—ifyoucan’tmakeyourown,checkoutResourceforsourcingoptions.
●Lesscommoncookingfatsincludepalmshorteningandredpalmoil(choosesustainablyharvested).
PreservedMeat
●BEEFJERKY—Makeyourownorbuyabrandthatdoesnotcontainnightshades,soy,orgluten.
●CANNEDFISH—Buytuna,salmon,sardines,oroysters,packedinextra-virginoliveoilorwaterandnotinBPA-linedcans.Makesurethattheydonotcontainoff-limitspicesorsoybeanoil!
●EPICBARS—Thesearegreatpemmican(fatandprotein)barsthathaveamuchsoftertexturethanjerkyandmakeagreatsnack.
●GELATIN—Thisisaniceingredienttouseasagut-healingsupplement(alotoffolkswillstiritintotea)ortotexturizeallergen-freedesserts(suchasNo-BakeLemon-Vanilla“Cheesecake”).
AssortedFoodsandFlavorings
●OLIVES—Ifyoucanfindthemcuredwithsaltonlyandnotcitricacid(derivedfromcorn),thesemakeanexcellentsnack.Bewareofpimentosorothernightshadeingredients!
●FISHSAUCE—Usethistoaddumamitodishes(cautiontothosewithhistamineintolerance!).
●COCONUTAMINOS—Thisisacoconut-basedsoysaucereplacementthatyoucanuseinastir-fry.
●APPLECIDERVINEGAR—Werecommendhavingatleastonevinegaronhandtoaddtoyourmeals,andthisisanall-aroundstandoutthatcomplementsmany
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flavors.
●Otherflavoringsincludebalsamicvinegar,whitewinevinegar,redwinevinegar,andcookingwine.
Spices
●DRIEDHERBS—Thyme,rosemary,dill,oregano,marjoram,andsageshouldgetyoustarted.Driedherbsaren’tnearlyastastyasfresh,buttheyworkgreatinapinch.
●GROUNDSPICES—Turmeric,ginger,garlic,cinnamon,andonionareagreatstarthere.Youcanusethesetomakeyourowneliminationphase–friendlycurryblendinsteadofusingtheusualnightshadeandseedspiceversion.
●SALT—Itisnicetohaveafewdifferenttypesofsaltonhand.Agoodall-aroundseasaltisamustinanykitchen.Trysomefunoptionsliketruffleseasaltandsmokedseasalttoaddsomeadditionalflavor.
●SEAWEED—Therearemanytypesofseaweedsyoucanusetomakeeliminationphase–friendlysushi(likenori),orjustablendofflakestosprinkleontopofdishes.Thisisagreatwaytoaddflavorandnutrientstoyourmeals.
●CAROBPOWDER—Youcanusethisingredienttomakechocolate-liketreats.
Snacks
●SWEETPOTATOCHIPS—Lookforabrandthatiscookedincoconutoilinsteadofseedoils.Thesearegreatforplanetravelorroadtrips!
●PLANTAINCHIPS—Youcanfindtheseinbothsweetandsavoryvarieties(usingeitherripeorgreenplantains).
●SEAWEEDSNACKS—Thesearefunforwhenyouareonthego!
SELECTINGFOODSThereisnoquestionthathigher-qualityfoodsconfergreaterhealthbenefits.Thewaylivestockisraisedorproduceisgrowndoesaffectitsnutrientvalue.ThosenutrientsarethefocusoftheAutoimmuneProtocolandareexactlywhatabodyhealingfromautoimmunediseaserequires.Thatsaid,wearewellawarethatthesefoodsareoftenhigh-pricedand,inmanycases,notallthateasytotrackdown.Wouldn’titbeamazingifeverybudgetwerebigenoughandeverykitchenwaswithinafewmilesofanorganicfarm?Alas,weknowthatisn’treality!Beforewestartexploringhowtoselectthebest-qualityfood,wewantto
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emphasizethatitismoreimportanttojuststart.Whilequalitymatters,lettingthepursuitofperfectionpreventyoufromundertakingthisjourneytowellnessismuchworsethaneatingany“lessthanideal”foods.SeeResourcesfortipsonsourcingfoodsmentionedbelow.
Meats/Fish
●GOOD:Ifyoucan’taffordorsourceorganicgrass-fedorpasturedmeatsorwild-caughtseafood,focusonbuyingleanercutsofconventionallyraisedmeats(trytomakesuretheyarestillhormone-free).Addorganmeatsandfishtoyourdiet.Conventionallyraisedorganmeatisinexpensiveandstillverynutrientdense,andfarmedfishisbetterforyouthannofishatall.Alsoconsiderwild-caughtcannedsalmon,tuna,andsardines,whicharecheap,butpackedwithnutritionalvalue(besurecannedfishisfreeofsoyandspices!).Limithowmuchconventionallyraisedpoultryyoueat,sinceithasthelowestvalueintermsofnutrition.
●BETTER:Ifyoucanaffordorsourcesomeorganicgrass-fedorpasturedmeatsorwild-caughtseafood,focusonbuyingfattycuts.Thefatintheseanimalsisgreatforyou!Thinkfattyroastsandsalmonfillets.Youmightalsobeabletofindhigh-qualitygroundmeatonsalefromtimetotime.Ifso,stockupandfreezeit.
●BEST:Gettingallyourmeatandseafoodorganicgrass-fedorpasturedandwild-caughtisideal.Findfarmersorfishmongersfromwhomyoucanbuydirectlyinbulkinordertosavethemostmoney,whilegettingthehighestquality.Askaboutbuyingbeef,pork,orlambinwholes,halves,orquarters.Youmightbeabletosharethemeatwithagroupoffriendsifyoudon’thaveenoughfreezerspaceordon’thavetheneedforthelargequantities.Thisway,youcantakeadvantageofthelowerbulkpriceandhigherqualitymeat.
Fruits/Vegetables
●GOOD:Ifyoucannotgetallorganicfruitsandvegetables,startwiththeEnvironmentalWorkingGroup’slistsof“dirtiest”and“cleanest”produce(seeResources).Theselistsareavailableontheirwebsiteandpublishedannually,revealingthemostpesticide-ladenfruitsandvegetablesversusthosethathavelesschemicalresidue.Theselistsareknownasthe“DirtyDozen”andthe“CleanFifteen.”Focusonavoidingthoseonthe“DirtyDozen”list.Youcanalsowatchforsalesonorganic,local,in-seasonproduce,asitisusuallymoreeconomicaltobuythisway.Finally,checkoutfrozenvegetables.Freezingpreservesnutrientsandislowercost.
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●BETTER:Ifyoucanaffordsomeorganicproduce,focusonorganicversionsofthoseonthe“DirtyDozen”listandroundoutvarietywithnonorganicfruitsandvegetablesfromthe“CleanFifteen”list.Also,besuretoshopyourlocalfarmers’market,lookingforgreatdealsonorganic,localproduce.Ifyoufocusonlocalproduce,youmayfindthatyourbudgetcanaccommodatemorethanalittleorganic,sinceshippingcostsarenotpartofthepremiumyouarepaying.
●BEST:Getallorasmuchofyourproduceaspossibleorganic,local,andin-season.AgreatwaytodothisisbyjoiningaCSAwithalocalfarmer.CSAstandsfor“CommunitySupportedAgriculture.”Itiswhenyoupayforashareofafarmer’sproduceatthebeginningofaseasonandthenhavethatsharedeliveredorpickitupweeklyduringharvest.Fillinvarietyatthefarmers’market,aco-op,ornaturalfoodstore.
Fats/Oils
●GOOD:Itisreallybesttoavoidrefinedvegetableoilsasmuchaspossible.Ifyourbudgetdoesn’thavealotofroomforhigh-qualityfatsandoils,focusonjusttwostaples:coconutoilandoliveoil.Afatthatissolidatroomtemperatureisbestforcookingathighheat.Usethecoconutoilforapplicationslikeroastingorstir-frying.Afatthatisliquidatroomtemperatureisbestforcolduses.Usetheoliveoilfordressingsortodrizzleasatopping.Lookfortheoliveoiltobecold-pressedandinanopaquebottle,andbuybothinbulk,sinceitwillbemuchcheaperandyou’llberelyingonthemsomuch.
●BETTER:Ifyoucanaffordsomehigher-qualityfatsandoils,lookforpasturedanimalfatstoaddtothecoconutandoliveoil.Thesefatsaresolidatroomtemperatureandgreatformixingupflavorsandnutrientsinroasting,stir-frying,etc.Ifyouarewillingtorenderyourownlard(porkfat),tallow(beeffat),orduckfat(seeRenderedAnimalFat),youmaybeabletopurchaselargequantitiesofthefatfromafarmerverycheaply.Oncerendered,youcanstorethefatintherefrigeratororfreezer.Youmightalsoconsideraddingavocadooilforvarietyincolduses.
●BEST:Theidealwouldbepurchasingavarietyofpasturedanimalfats(renderingyourownorpurchasingalreadyrendered),inadditiontopalmshortening,palmoil,andcoconutoil,allofwhichcanbeusedforhigh-temperaturecooking,plushavedifferentnutritionalbenefitsandflavors.Alsohaveonhandveryhighqualityoliveandavocadooilforcolduses.
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CHAPTER9
LifestyleGuide+Exercises
Hereitis—thefinalpiecetoputtingtogetherawell-roundedlifethatputswellnessatthetopofthelist.Thisisourplanforhowtobringallthebasiccomponentsofsleep,stressmanagement,exercise,andyourrelationshipswithothersandnatureintoyourlifewithintention.Noteveryoneneedstopourhimselforherselfintoeveryoneoftheseareas—youmayhavemovementhandled,butconnectionislacking.Othersmayhavestrongrelationships,butneedtonsofworkonrest.Whereveryouare,thisplanislaidouttomeetyourneedsandhelpyoutakethispartofthepathtobetterhealthmanystepsfurther.Itisourhopethatthiswonderfulresourcewilltaketheburdenoutofoverhaulingyourhabits.
Weunderstandthatlifewithautoimmunediseasecanleaveyoufeelingincapableofmakingthesmallestchange,letalonelearningtoslowdownandexerciseandimproveyourrelationships.Whenwestartedtounpackthatchallenge,wehadarealization.Aworld-classmarathonerdoesnotstarttheraceinasprint.Shebuildsupslowly,sothatshecancompletetherace,ratherthanburnoutearly.Itisthattechniquethatwe’veusedindesigningthisplan.You’llfindthateachstepitselfissimple,andthroughagentleprocessoflayering,youareabletoaccommodateeachchangewithease.Youdon’tneedabunchoffancyequipment,andattendingapriceyworkshopisnotrequired.Notrainers,coaches,ormentorsarenecessary.Thepreparationlistisshortandmostlycenteredonthingsthatareprobablyalreadyhangingaroundyourhouse.Youhavewhatittakestostartthetransformationnow!
12-WEEKLIFESTYLEPLANWhenstartingthisjourneytolivingwellwithautoimmunedisease,itcanseemthatundertakingdietarychangesarethemostdauntingtask.Anyonewhohasgonethroughthisprocessforanyprolongedperiodoftimewilltellyouthetruth:Lifestylechangesarefarandawaythehardesttoimplement.We’vefoundthattakingverysmall,almostmicro-sizestepsisthekey.Havingaplanthatbuildsovertimeisnotonlymoreachievable,butalsomoresustainable.Youwill
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notrealizethebenefitsoflifestylechangesifyoudon’tpracticethemoverthelong-term.Withthisinmind,weusea12-weekprocesstobuildafirmfoundationthatincorporatesallthebasicsandgivesyouachancetotryoutthemanylifestylesuggestionswemakeinthisbook.Thisway,youcandiscoverwhichroutinesbestsupportyourhealingprocess.
DISCLAIMERDependingonwhereyouarewithyourphysicalfitness,thewalkingandstretchingroutinelaidoutheremaynotcurrentlybeappropriateforyou.Changestoyourlevelofphysicalactivitycanprofoundlyimpactyourhealth,and,becauseofthis,itisimportantforyoutospeakwithyourdoctororkeyplayerforadvicebeforeimplementinganexerciseroutine.
Hereareafewthingstonoticeabouttheplan.
●Adifferentareaoffocusisintroducedeachweekforthefirst4weeks.Week1isRest,Week2isBreathe,Week3isMove,andWeek4isConnect.
●Atthebeginningofeachweek,you’llhave1newactivityinthe4areasofRest,Breathe,Move,orConnecttoworkon,followedbyseveraldaysofrepeatedimplementation.Forinstance,inWeek1youhave5daystoaddresshowcomfortableyourbedandbeddingareinordertostartmakingsmallstepstobetterRest.
●Weeks5through8haveyoutaking1newstepadayinanindividuallifestyleareaatthebeginningoftheweek,followedby6daysoftacklingall4areasforafewminutesatatime.Thisallowsyoutoslowlyadjustyourday-to-dayscheduleinordertoaccommodateyournewfocusonoverallwellness.Wefindthisismucheasierthansuddenlybeingforcedtocarveouthoursyoudon’thave.
●InWeeks9through12,yougraduallyspendlessandlesstimeputtingnewstepsintoactionandinsteadputmoreandmoretimeintothedailypracticeofresting,breathing,moving,andconnecting.Bytheendofthe12-weekprocess,withallthebasicsaddressed,youarereadytostartfine-tuningyourlifestyletoputyourhealthfrontandcenter.
Wecantellyouwithconfidence—planningandconsistentpracticearewhatmakelong-termlifestylechangessuccessful.Youwillnoticewitheachweekthattheseseeminglyinsignificantactionsarebuildingintoadramatictransformation.Itistheincentivethatwillkeepyoufueledandfocusedforthejourney!
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Week1
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REST BREATHE MOVE CONNECT
MONDAYDAY1
DothesleepassessmentinChapter4.
Noactivitythisweek
Noactivitythisweek
Noactivitythisweek
TUESDAYDAY2
Isyourbedandbeddingcomfortable?Ifnot,usetherestoftheweektoaddressthisissue.
WEDNESDAYDAY3
Comfortablebed/bedding
THURSDAYDAY4
Comfortablebed/bedding
FRIDAYDAY5
Comfortablebed/bedding
SATURDAYDAY6
Comfortablebed/bedding
SUNDAYDAY7
Comfortablebed/bedding
IfafterdoingthesleepassessmentinChapter4,youfindthatworkingonRestisalowpriorityforyou,moveontotheBreatheactivitiesinWeek2.IfyoufindthatworkingonRestisamoderatepriority,lookaheadattheRestactivitiesoutlinedintheplanandfocusontheonesthatmostapplytoyou.IfyoufindthatworkingonRestisahighpriority,startwithWeek1activities.Thisweekmayseemoverlyslow,eventedious,buttakeyourtime.
Week2
REST BREATHE MOVE CONNECT
MONDAYDAY8
Arealltheelectronicsremovedfrom
Dothestressassessmentin
Noactivitythisweek
Noactivitythisweek
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removedfromyourbedroom?Ifnot,usetherestofthisweektoaddressthisissue.
Chapter5.
TUESDAYDAY9
Electronicsremovedfrombedroom
Takethe“Identify”stepofChapter5.
WEDNESDAYDAY10
Electronicsremovedfrombedroom
5minsmeditation
THURSDAYDAY11
Electronicsremovedfrombedroom
5minsmeditation
FRIDAYDAY12
Electronicsremovedfrombedroom
5minsmeditation
SATURDAYDAY13
Electronicsremovedfrombedroom
5minsmeditation
SUNDAYDAY14
Electronicsremovedfrombedroom
5minsmeditation
IfafterdoingthestressassessmentinChapter5,youfindthatworkingonBreatheactivitiesisalowpriorityforyou,moveontotheMoveactivitiesinWeek3.IfyoufindthatworkingonBreatheactivitiesisamoderatepriority,lookaheadattheBreatheactivitiesoutlinedintheplanandfocusontheonesthatmostapplytoyou.IfyoufindthatworkingonBreatheactivitiesisahighpriority,startwithWeek2.Youwillstartmeditationthisweek.Doalittlereadingonlineforthebestwaystostart.Guidedmeditations,meditativemusic,orevenmeditationappsorprograms(manyofthemfree)canhelpyoustartthispractice.Itisbestifyouchooseaconsistenttimeeachdaytodoyourmeditationexerciseaswell.
Week3
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REST BREATHE MOVE CONNECT
MONDAYDAY15
Isyourbedroomasdarkaspossible?Ifnot,usetherestofthisweektoaddressthisissue.
Takethe“Examine”stepinChapter5.
DotheexerciseassessmentinChapter6.
Noactivitythisweek
TUESDAYDAY16
Darkbedroom 6minsmeditation
Walkfor5minstoday,followedwithstretchingfor5mins,foratotalof10mins.
WEDNESDAYDAY17
Darkbedroom 6minsmeditation
10minsmovement
THURSDAYDAY18
Darkbedroom 6minsmeditation
10minsmovement
FRIDAYDAY19
Darkbedroom 6minsmeditation
10minsmovement
SATURDAYDAY20
Darkbedroom 6minsmeditation
10minsmovement
SUNDAYDAY21
Darkbedroom 6minsmeditation
10minsmovement
IfafterdoingtheexerciseassessmentinChapter6,youfindthatworkingonMoveactivitiesisalowpriorityforyou,moveontotheConnectactivitiesinWeek4.IfyoufindthatworkingonMoveactivitiesisamoderatepriority,lookattheMoveactivitiesoutlinedintheplanandfocusontheonesthatmostapplytoyou.IfyoufindthatworkingonMoveactivitiesisahighpriority,startwithWeek3.Theeasywalkingandstretchingroutineherebuildsover10weeksfromextremelyminimalactivitytoafullhouraday.Allowyourselftofeelgoodwiththeverymeasuredstartanddon’tpushaheadtooquickly.Allyouneedisapairofgoodshoes.Ideasforaddressingthedarknessofyourbedroomareinvestinginblack-outshades,placingducttapeoverlightsourcesthatcan’tberemovedfromyourbedroom,orusinganeyemask.
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Week4
REST BREATHE MOVE CONNECT
MONDAYDAY22
Isyourbedroomcoolandquietenough?Ifnot,usetherestofthisweektoaddressthisissue.
Takethe“Eliminate”stepinChapter5.
Walkfor10minstoday,followedwithstretchingfor5mins,foratotalof15mins.
DothesupportnetworkassessmentinChapter7.
TUESDAYDAY23
Cool,quietbedroom
7minsmeditation
15minsmovement
Lookoverthe“BuildingaSupportNetwork”sectioninChapter7.Chooseoneofthosetipstotakeactiononthisweek.
WEDNESDAYDAY24
Cool,bedroomquiet
7minsmeditation
15minsmovement
“Building”step
THURSDAYDAY25
Cool,bedroomquiet
7minsmeditation
15minsmovement
“Building”step
FRIDAYDAY26
Cool,bedroomquiet
7minsmeditation
15minsmovement
“Building”step
SATURDAYDAY27
Cool,bedroomquiet
7minsmeditation
15minsmovement
“Building”step
SUNDAYDAY28
Cool,bedroomquiet
7minsmeditation
15minsmovement
“Building”step
IfafterdoingthesupportnetworkassessmentinChapter7,youfindthatworkingonConnectactivitiesisalowpriorityforyou,eitherlookaheadatthenature-centeredConnectactivitiesoutlinedintheplanandfocusonthemorgivemoreenergytotheareasofRest,Breathe,or
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Move.Ideasforaddressingthecoolnessandquietofyourbedroomareusingafan,settingthethermostattoaround65°Fovernight,gettingawhitenoisemachine,and/orwearingearplugs.
Week5
REST BREATHE MOVE CONNECT
MONDAYDAY29
Haveyousetaconsistentbedtime?Ifnot,usetherestofthisweektoaddressthisissue.
Takethe“Prioritize”stepinChapter5.
Walkfor15minstoday,followedwithstretchingfor5mins,foratotalof20mins.
Lookoverthe“MaintainingKeySupportRelationships”sectioninChapter7.Chooseoneofthosetipstotakeactiononthisweek.
TUESDAYDAY30
Consistentbedtime
8minsmeditation
20minsmovement
“Maintaining”step
WEDNESDAYDAY31
Consistentbedtime
8minsmeditation
20minsmovement
“Maintaining”step
THURSDAYDAY32
Consistentbedtime
8minsmeditation
20minsmovement
“Maintaining”step
FRIDAYDAY33
Consistentbedtime
8minsmeditation
20minsmovement
“Maintaining”step
SATURDAYDAY34
Consistentbedtime
8minsmeditation
20minsmovement
“Maintaining”step
SUNDAYDAY35
Consistentbedtime
8minsmeditation
20minsmovement
“Maintaining”step
Bythefifthweek,you’llhaveworkedineachlifestylearea.Thisweekyoumightwanttoconsiderusingapedometeronyourwalks,ifcountingstepsismotivationalforyou.Intermsofcalculatingyourconsistentbedtime,besurethatitgivesyouaminimumof8hourstosleep.
Week6
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REST BREATHE MOVE CONNECT
MONDAYDAY36
Doyouhaveabedtimeritual?Ifnot,usetherestofthisweektoaddressthisissue.
Takethe“Practice”stepinChapter5.
Walkfor20minstoday,followedwithstretchingfor5mins,foratotalof25mins.
Lookoverthe“AddressingUnsupportiveRelationships”sectioninChapter7.Chooseoneofthosetipstotakeactiononthisweek.
TUESDAYDAY37
Bedtimeritual 10minsmeditation
25minsmovement
“Addressing”step
WEDNESDAYDAY38
Bedtimeritual 10minsmeditation
25minsmovement
“Addressing”step
THURSDAYDAY39
Bedtimeritual 10minsmeditation
25minsmovement
“Addressing”step
FRIDAYDAY40
Bedtimeritual 10minsmeditation
25minsmovement
“Addressing”step
SATURDAYDAY41
Bedtimeritual 10minsmeditation
25minsmovement
“Addressing”step
SUNDAYDAY42
Bedtimeritual 10minsmeditation
25minsmovement
“Addressing”step
You’llnotethatyouaredoing10wholeminutesofameditationadaynow!Ifyouwanttodomoreinthecomingweeks,thatisfine,butsoonwe’llstarttryingotherBreatheactivities.Ideasforaddressingyourbedtimeritualarestoppingelectronicusage2to3hoursbeforebed,turningdownthelightsinthehouseatsunset,usingamber-coloredglassesbeforebed,andimplementingself-careandcalmingactivitiespriortobed.
Week7
REST BREATHE MOVE CONNECT
MONDAY Haveyousetaconsistent
Takethe Walkfor30minstoday,
Lookover“An
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DAY43aconsistentwaketime?Ifnot,usetherestofthisweektoaddressthisissue.
“Reframe”stepinChapter5.
minstoday,followedwithstretchingfor10mins,foratotalof40mins.
Autoimmune-FriendlySocialLife”inChapter7.Chooseoneofthosetipstotakeactiononthisweek.
TUESDAYDAY44
Consistenttimewake
10minsmeditation
40minsmovement
“SocialLife”step
WEDNESDAYDAY45
Consistenttimewake
10minsmeditation
40minsmovement
“SocialLife”step
THURSDAYDAY46
Consistenttimewake
10minsmeditation
40minsmovement
“SocialLife”step
FRIDAYDAY47
Consistenttimewake
10minsmeditation
40minsmovement
“SocialLife”step
SATURDAYDAY48
Consistenttimewake
10minsmeditation
40minsmovement
“SocialLife”step
SUNDAYDAY49
Consistenttimewake
10minsmeditation
40minsmovement
“SocialLife”step
Thisweek,youcancontinueyour10-minutemeditationroutine,butyoucanalsonowstarttryingotherwaysofmanagingstress.Youarealsomakingabigjumpthisweekwiththewalkingandstretchingroutine.Ifgoingfrom25minutesadayto40seemstobetoomuch,makeasmallerchange.Youmightalsoconsiderfindingawalkingpartnerthisweek,sinceitwouldbegreatforconnectingtoothers.Listeningtopodcastsormusicwhileyouwalkcanalsoenhanceyourexperience.Intermsofcalculatingyourconsistentwaketime,besurethatitgivesyouaminimumof8hoursofsleep.
Week8
REST BREATHE MOVE CONNECT
MONDAYDAY50
Doyouhaveamorningritual?Ifnot,usetherestofthis
Takethe“Accept”stepinChapter5.
Walkfor35minstoday,followedwithstretchingfor
Lookatthefirsttwotipsinthe“Howto
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restofthisweektoaddressthisissue.
stretchingfor10mins,foratotalof45mins.
StartConnectingwithNature”sectioninChapter7.Chooseoneofthosetipstotakeactiononthisweek.
TUESDAYDAY51
Morningritual Play 45minsmovement
“Nature”step
WEDNESDAYDAY52
Morningritual Play 45minsmovement
“Nature”step
THURSDAYDAY53
Morningritual Play 45minsmovement
“Nature”step
FRIDAYDAY54
Morningritual Play 45minsmovement
“Nature”step
SATURDAYDAY55
Morningritual Play 45minsmovement
“Nature”step
SUNDAYDAY56
Morningritual Play 45minsmovement
“Nature”step
TheBreatheactivitythisweekistotryplay.Ifactiveplaydoesnotseemdoableforyou,trycoloring,playingwithclay,orbuildingwithLegos.Rememberhowyoulikedplayingasachild,andgiveitashot.You’llalsobeginConnectactivitiesthatemphasizenature.Don’tdiscountthepowerofthisstep.Ideasforaddressingyourmorningritualaregettingoutsidefirstthinginordertogetexposuretosunlightorinvestinginalight-therapylampinordertostartsignalingyourbraintoproducethecorrecthormones.
Week9
REST BREATHE MOVE CONNECT
Ifyouare Walkfor40
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MONDAYDAY57
Ifyouarecontinuingtostrugglewithsleep,considertalkingwithyourhealth-careprovider.Usetherestofthismonthtotroubleshoot.
Beginworkingonthe“Alter”step,ifnecessary,inChapter5.
Walkfor40minstoday,followedwithstretchingfor10mins,foratotalof50mins.
Lookatthethirdtipinthe“HowtoStartConnectingwithNature”sectioninChapter7.Considersmallchangestotakeactiononthisweek.
TUESDAYDAY58
Troubleshootsleep
Journal 50minsmovement
“Indoor”step
WEDNESDAYDAY59
Troubleshootsleep
Journal 50minsmovement
“Indoor”step
THURSDAYDAY60
Troubleshootsleep
Journal 50minsmovement
“Indoor”step
FRIDAYDAY61
Troubleshootsleep
Journal 50minsmovement
“Indoor”step
SATURDAYDAY62
Troubleshootsleep
Journal 50minsmovement
“Indoor”step
SUNDAYDAY63
Troubleshootsleep
Journal 50mins.movement
“Indoor”step
Thisweek,you’llseethatyou’vetakenallthebasicstepswithRestandcanstarttroubleshootinganyremainingsleepproblemswithyourkeyplayer,ifthisareacontinuestobeproblematicforyou.You’llalsostartworkingonaltering,ifnecessary,anyareasofyourlifethataremajorsourcesofstressthatwerenotsuccessfullyaddressedusingothersteps.Thiscouldpotentiallybeahugeprocessandshouldbeundertakenwiththesupportofyourhealth-careteam,includingatherapist.
Week10
REST BREATHE MOVE CONNECT
MONDAY Troubleshootsleep
Ifthe“Alter”stepwas
Walkfor50minstoday,
Lookatthe
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DAY64sleep stepwas
necessary,youmaystillneedtimetoworkonthisstep.
minstoday,followedwithstretchingfor10mins,foratotalof60mins.
fourthtipinthe“HowtoStartConnectingwithNature”sectioninChapter7.Startplanninga2-to3-hournaturedaytrip.
TUESDAYDAY65
Troubleshootsleep
Listentomusic 60minsmovement
“DayTrip”step
WEDNESDAYDAY66
Troubleshootsleep
Listentomusic 60minsmovement
“DayTrip”step
THURSDAYDAY67
Troubleshootsleep
Listentomusic 60minsmovement
“DayTrip”step
FRIDAYDAY68
Troubleshootsleep
Listentomusic 60minsmovement
“DayTrip”step
SATURDAYDAY69
Troubleshootsleep
Listentomusic 60minsmovement
“DayTrip”step
SUNDAYDAY70
Troubleshootsleep Listentomusic 60mins
movement“DayTrip”step
Ifalteringanyareaofyourlifetobettermanagestresswasnecessary,fromthispointforward,youmayneedagreatdealoftimetotroubleshoothowtomakethosechanges.Thatsaid,therearestilldailythingsyoucantrytohelpmanagestress.Inadditiontoyour10-minutemeditationroutine,youmighttrylisteningtomusicthisweek.You’vealsoreachedafullhourofactivityaday!Finally,you’llstartworkingonhowtospend2to3hoursweeklyjustsoakinginthenaturalenvironment.
Week11
REST BREATHE MOVE CONNECT
MONDAYDAY71
Troubleshootsleep
Trymassageoracupuncture
Startfindingwaystoincreasemovementat
Lookatthefifthtipinthe“HowtoStart
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movementatyourworkplaceandthroughoutyourday.
ConnectingwithNature”sectioninChapter7.Startplanninga2-daynaturetrip.
TUESDAYDAY72
Troubleshootsleep
Tryacupuncturemassageor
Increasemovement
“2-DayTrip”step
WEDNESDAYDAY73
Troubleshootsleep
Tryacupuncturemassageor
Increasemovement
“2-DayTrip”step
THURSDAYDAY74
Troubleshootsleep
Tryacupuncturemassageor
Increasemovement
“2-DayTrip”step
FRIDAYDAY75
Troubleshootsleep
Tryacupuncturemassageor
Increasemovement
“2-DayTrip”step
SATURDAYDAY76
Troubleshootsleep
Tryacupuncturemassageor
Increasemovement
“2-DayTrip”step
SUNDAYDAY77
Troubleshootsleep
Tryacupuncturemassageor
Increasemovement
“2-DayTrip”step
AbigstepthisweekintermsofBreatheactivitieswillbetotryoutsomethinglikemassageoracupuncture.You’llalsostartthinkingaboutnewwaystoincreaseexerciseinyourlifeandhowtoincreaseyourtimeinnaturewitha2-daytrip.Involvefriendsandfamilyinthisplan;makeitfuntodiscoverhownatureimpactsyourwellness.
Week12
REST BREATHE MOVE CONNECT
MONDAYDAY78
Troubleshootsleep
Trymindfulness Increasemovement
Ifyou’vebeenworkingona2-daynaturetrip,youmaystillneedtimetoworkonthisstep.
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TUESDAYDAY79
Troubleshootsleep
Trymindfulness Increasemovement
“2-DayTrip”step
WEDNESDAYDAY80
Troubleshootsleep
Trymindfulness Increasemovement
“2-DayTrip”step
THURSDAYDAY81
Troubleshootsleep
Trymindfulness Increasemovement
“2-DayTrip”step
FRIDAYDAY82
Troubleshootsleep
Trymindfulness Increasemovement
Fine-tunelifestyleaccordingtoyourpreferences,budget,andneedsinordertomaximizewellness.
SATURDAYDAY83
Troubleshootsleep
Trymindfulness Increasemovement
“Fine-Tune”step
SUNDAYDAY84
Troubleshootsleep
Trymindfulness Increasemovement
“Fine-Tune”step
Youhavereachedtheendoftheprocessandbroughtallthebasicsintoyournewwellnesslifestyle.Fromhereon,thisprocessisaboutfine-tuningaccordingtoyourpreferences,budget,andchangingneeds,sothatyoucanmaximizelivingwellwithautoimmunedisease.
LIFESTYLEPLANPREPARATIONLISTHereisalistofallofthetoolsandsuppliesyoumayneedinordertofollowthe12-WeekLifestylePlan,arrangedin4-weekblocks.Noneofthemisunusual,butitishelpfultomakesureyouhaveeverythingyouneedbeforegettingstarted.We’vealsoincludedalistofoptionalitems,whichmakesomeactivitieseasier.Forproductrecommendationsforsomeofthesetoolsandsupplies,seeResources.
Weeks1–4●PenandpaperfortakingassessmentsanddoingtheBreatheactivities●Timerfortimingmeditationandexerciseroutines
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●Walkingshoesforexerciseroutines
Optional(you’llonlyneedtheseifyoufindtheyhavetobeaddressedforproperRestorBreatheactivities)
●Newbedand/orbedding●Black-outshades,ducttape,eyemask
●Earplugs,whitenoisemachine,fan●Guidedmeditations,meditationmusic,ormeditationapps/programs
Weeks5–8●Clockfornotingconsistentbedtimesandwaketimes●Journal
●Playitems(coloringbooks,coloredpencils,clay,Legos,etc.)
Optional(you’llonlyneedtheseifyoufindtheyhavetobeaddressedforproperRestorMoveactivities)●Amberglasses
●Light-therapylamp●Pedometer
●iPod/headphones
Weeks9–12●Nonewmaterialsarerequiredatthispoint.
Optional(you’llonlyneedtheseifyoufindtheyhavetobeaddressedforproperMoveorConnectactivities)●Backpackandwaterbottle
●Campinggear●Houseplants
●Essentialoils
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Conclusion:PuttingItAllTogether
Implementingthechangeswetalkaboutinthisbookwilltaketimeandpersistence.Thisundertakingdoesnothappeninweeksorevenmonths—bothofushavebeenengaginginthisprocessformanyyearsnowandarecontinuingtotroubleshootandedit,asnecessary.Thebeautyofadoptingadietandlifestyletemplateinsteadofaprescriptionisthatyoucanadjustyourhabitsandroutinesbasedontheebbandflowofyourchangingdailylife.Intimesofhighstressorflare,you“battendownthehatches.”Youtightenyourapproachtothedietandlifestyleaspectsofthisprocessinordertorestorebalance.Intimesofeaseorgoodhealth,you“unfurlthesails.”Youembraceamoreexpansiveapproachthatallowsyoutoenjoy,experiment,andexperiencetheboundariesofwellnesswithautoimmunedisease.Thisiswhattheebbandflowwilleventuallylooklike,but,inthebeginning,youneedtomethodicallyfollowtheprocess,fromstarttofinish.Inthisbook,we’vepresentedyouwithsevenpowerfulstepsonthe
autoimmunewellnessjourney:inform,collaborate,nourish,rest,breathe,move,andconnect.Inadditiontoawealthofinformationtoguideyouractions,we’vegivenyouallthetoolsandresourcesyouneedtogetstarted,likemealplans,recipes,alifestyleguide,andself-assessments.Thesechanges,whilepowerfulontheirown,aresynergisticandcombinetoformacomprehensiveapproachthatwillrevolutionizeyourhealingprocess.Gradually,youwilllearnhowtointegratethebestofmedicalcarewiththeseDIYmodifications.Usingthetoolspresentedheretodefineyourpersonalprioritiesonthisjourneywillhelpyoupinpointwhichactionsaregoingtobemosttransformativeforyou.Havingwalkedthispathourselves,ourgoalistomakethisprocesseasierandmoreactionable.Oneimportantthingwewanttoemphasizeaswecometotheendofourtime
together,isthatperfectionismhasnopartinthisprocess.Letgooftheneedtodoitallrightstraightoutofthegate.Takethisslowly,patientlyputtingonefootinfrontoftheother.Ifyouhitastumblingblock,reevaluate,regroup,andmoveforwardwithyournewknowledge.It’snotaboutdoingeverythingperfectly;itisaboutunderstandingthateffortovertimewillproducechange.Watercutsthroughrockandmakesitswaytotheseanotbyknowingtheexactroute,butthroughpersistenceovertime.Whenwestartedtomakethesechangesinourownlives,tobehonest,the
informationoverloadmadeitfeellikeweweredrinkingfromafirehose.Thisprocessisunfamiliaranduncomfortableatthestart.We’vebeeninyourshoes!
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processisunfamiliaranduncomfortableatthestart.We’vebeeninyourshoes!Ourculturemakesthesedietaryandlifestylemodificationsmoredifficult;bychoosingtohealinthisway,youwillbegoingagainstthestream.Youaretakingresponsibilityforyourhealthinasocietythatsays,“Justtakeapill...andstopforfastfoodonthewayhomefromthepharmacy.”Fromthatperspective,yourealizethattheadjustmenthereisnotjustaboutreorganizingyourscheduleoryourkitchenoryourfoodbudget...it’salsoaboutshiftingwhatyouseeasnormal.Itisokaytohavesomemeltdowns,because,inallhonesty,thisisgoingtobeoneoftheharderthingsyou’veeverdone.We’reheretotellyouitreallydoesgeteasierwithtime!You’llhaveitwired
soon,and,ashealingtakesholdandenergyreturns,youwon’tbelieveyouthoughtthatanyotherwaywasnormal.Hanginthere!Thereisagrowingcommunityofpeoplewhoareundertakingthesechangesandshiftingthewayautoimmunediseaserecoveryisachieved.Ifwedidn’tbelieveitwasworthit,ifwehadnotexperiencedincrediblehealingourselves,ifwehadnotwatchedhundredsofotherpeopleexperiencethesame,wewouldnothavetackledthisproject!Thefinalchapterofthisbookmarksthenextchapterofyourlifewith
autoimmunedisease—onethatisfilledwithempowerment,action,wellness,andvitality.Youarelikelytouncoverapartofyourselfthatyoudidn’tknowexisted.Ourhopeisthatthetoolsandresourcesfoundinthisbookwillhelpyoumakeinformed,practicalchoices,andthat,onceyourhealthisrestored,youwilladdyourvoicetotherevolutionaryshiftthatisunderwayintheautoimmunecommunity.Weinviteyoutotakeownershipofyourjourneyandjoinusinpioneeringthisnewera.Thisiswellnessthatoutlaststhehype!
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Gratitude
DavidAltandMaggeeHunt,forlovingmedelicately,butexpectingmetobeastoughasnails.NoahTrescott,forgivingsomuchofyourselfsothatIcouldcompletethis
project.Icouldnothavemadeitwithoutyourservice,insight,andtoughlove.CharlotteDupont,forherunique,inspiringphotography.Yourtouchadds
depthtothisprojectthatwecouldnotcommunicatewithwords.Thanksforwakingupwhimsical.RoseSullivan,BrianSullivan,LoriMiller,andGaryandLynnetteClark,for
supportingusaswewonbackourhealthandthroughthejourneyofwritinganotherbook.SarahBallantyne,forherresearchanddevelopmentoftheAutoimmune
Protocol,aswellasforallowingustouseitinthisbook.Yourworkchangedourlivesandinspiresusdailytospreadtheword.TerryWahls,RobbWolf,andChrisKresser,forprovidingvaluable,
accessibleinformationthathastransformednotonlyourlives,butmanyotherlives,andhelpedinformthisbook.GraceHeerman,formanagingourworktasksandsocialmediawhilewriting
thisbook.Wearesoproudtohaveyouonourteam!ThePulicefamily,forgenerouslyallowingustocookandtakephotographs
forourbookattheirbeautifulranch.Wewantedtocommunicatehealing,andyourhomeisoverflowingwithit.CelesteFineandJohnMaas,fortheirrepresentationandsupportthroughout
thisprocess.Wearegratefulforyourprofessionalguidance.MarisaVigilanteandherteamatRodale,forhelpinguscreateabookthat
wouldaccuratelyconveythedepthofourpassionandbeavaluabletoolforothers.YrmisBarroeta,BobbyChang,MoyaChang,TitusChiu,NatashaFallahi,
SusanMcCauley,FelixMadrid,StephanieMadrid,MaryCloos,KatieSullivan,RoseSullivan,JasonHandler,StacyPulice,Jordan,andAmanda,formodelingforusandparticipatinginphotoshootsforthebook.ThecommunityofAutoimmuneProtocolbloggers,forcollaboratingwithusto
writeaboutautoimmunehopeandhealing.Wecountourselvesluckytobechangingtheworldwithpeoplelikeyou.Ourreadersandsupporters,forbeingwillingtotryawholenewapproachto
wellness.Youhaveenergizedthisprojectandmotivateusdaily.Withoutyour
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enthusiasm,thisbookwouldnothavebeenpossible.
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Resources
AUTOIMMUNEDISEASEORGANIZATIONSAmericanAutoimmuneRelatedDiseasesOrganizationwww.aarda.org
ArthritisFoundationwww.arthritis.org
CeliacDiseaseFoundationwww.celiac.org
Crohn’sandColitisFoundationofAmericawww.ccfa.org
Endometriosis.orgwww.endometriosis.org
Graves’DiseaseandThyroidFoundationwww.gdatf.org
Hashimoto’sAwarenesswww.hashimotosawareness.org
InternationalFoundationforAutoimmuneArthritiswww.ifautoimmunearthritis.org
LupusandAlliedDiseasesAssociationwww.nolupus.org
LupusFoundationofAmericawww.lupus.org
MyastheniaGravisFoundationofAmerica,Inc.www.myasthenia.org
TheMyositisAssociationwww.myositis.org
NationalAlopeciaAreataFoundationwww.naaf.org
NationalMultipleSclerosisSocietywww.nationalmssociety.org
NationalPsoriasisFoundationwww.psoriasis.org
PlateletDisorderSupportAssociationwww.pdsa.org
SclerodermaFoundationwww.scleroderma.org
SjögrensSyndromeFoundationwww.sjogrens.org
ThyroidChangewww.thyroidchange.org
AUTOIMMUNEPROTOCOLONLINERESOURCESAutoimmunePaleowww.autoimmune-paleo.com
ThePaleoMomwww.thepaleomom.com
PhoenixHelixwww.phoenixhelix.com
AUTOIMMUNEPROTOCOLRECIPEBOOKSTheAlternativeAutoimmuneCookbookbyAngieAltwithJeniferBeehler
TheAutoimmunePaleoCookbookbyMickeyTrescott,NTP
TheHealingKitchenbyAlaenaHaber,MS,OTR,andSarahBallantyne,PhD
HeWon’tKnowIt’sPaleobyBre’annaEmmitt
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NourishbyRachaelBryant
ThePaleoApproachCookbookbySarahBallantyne,PhD
SimpleFrenchPaleobySophieVanTiggelen
CONNECTAutoimmuneProtocolMeetupGroupswww.autoimmune-paleo.com/meetup
DiscovertheForestwww.discovertheforest.org
NationalParkFoundationwww.nationalparks.org
NationalParkServicewww.findyourpark.com
TheWildernessSocietywww.wilderness.org
FINDINGADOCTORAcademyofIntegrativeHealthandMedicinewww.aihm.org
TheAmericanAssociationofNaturopathicPhysicianswww.naturopathic.org
AmericanBoardofIntegrativeHolisticMedicinewww.abihm.org/search-doctors
AmericanCollegeforAdvancementinMedicinewww.acam.org
CanadianAssociationofNaturopathicDoctorswww.cand.ca
TheInstituteforFunctionalMedicinewww.functionalmedicine.org
InternationalCollegeofIntegrativeMedicinewww.icimed.com
PaleoPhysiciansNetworkwww.paleophysiciansnetwork.com
PrimalDocswww.primaldocs.com
RevivePrimaryCarewww.reviveprimarycare.com
FOODSOURCINGAzureStandardofHealthyandAbundantLivingwww.azurestandard.com
EatWildwww.eatwild.com
EnvironmentalWorkingGroupwww.ewg.org
LocalFarmMarkets.orgwww.localfarmmarkets.org
LocalHarvestwww.localharvest.org
NationalFarmersMarketDirectorywww.nfmd.org
ThriveMarketwww.thrivemarket.com
USWellnessMeatswww.grasslandbeef.com
VitalChoiceWildSeafoodandOrganicswww.vitalchoice.com/shop/pc/home.asp
WildFermentationwww.wildfermentation.com
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FURTHERREADINGAdrenalFatiguebyJamesWilson,ND,DC,PhD
TheAutoimmuneSolutionbyAmyMyers,MD
DigestiveHealthwithRealFoodbyAglaéeJacob,MS,RD
Hashimoto’sThyroiditisbyIzabellaWentz,PharmD,FASCP
TheHiddenPlaguebyTaraGrant
MoveYourDNAbyKatyBowman,MS
ThePaleoApproachbySarahBallantyne,PhD
ThePaleoSolutionbyRobbWolf
TheWahlsProtocolbyTerryWahls,MD
WhyDoIStillHaveThyroidSymptoms?WhenMyLabTestsAreNormalbyDatisKharrazian,DHSc,DC,MS
WhyIsn’tMyBrainWorking?byDatisKharrazian,DHSc,DC,MS
You’reNotCrazyandYou’reNotAlonebyStaceyRobbins
YourPersonalPaleoCodebyChrisKresser
INGREDIENTS/SNACKSArtisanTropicwww.artisantropic.com
BareBoneswww.barebonesbroth.com
Braggwww.bragg.com
CoconutSecretwww.coconutsecret.com/index.xhtml
EdwardandSonswww.edwardandsons.com
Epicwww.epicbar.com
Fatworkswww.fatworksfoods.com
GreatLakesGelatinwww.greatlakesgelatin.com
Jackson’sHonestwww.jacksonshonest.com
Kasadrinoswww.kasandrinos.com
McCormickGourmetwww.mccormick.com/gourmet
MissionHeirloomwww.missionheirloom.com
NaturalValuewww.naturalvalue.com/product/organic-coconut-milk
Nutivawww.nutiva.com
Otto’sNaturalswww.ottosnaturals.com
OurAmazonstorewww.autoimmune-paleo.com/amazon
PaleoAngelwww.paleoangel.com
ThePureWrapswww.thepurewraps.com
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RealSaltwww.realsalt.com
RedBoatFishSaucewww.redboatfishsauce.com
Salt,Fire,andTimewww.saltfireandtime.com
Seasnaxwww.seasnax.com
TropicalTraditionswww.tropicaltraditions.com
VitalProteinswww.vitalproteins.com
KITCHENTOOLSBamboospoonswww.autoimmune-paleo.com/bamboospoons
BerkeyFilterswww.berkeyfilters.com
Cuisinartwww.cuisinart.com
GIRspatulawww.productofgir.com
Gummymoldswww.autoimmune-paleo.com/gelatinmolds
InstantPotwww.instantpot.com
LodgeCastIronwww.lodgemfg.com
Spiralizerwww.autoimmune-paleo.com/spiralizer
ThermoWorkswww.thermoworks.com
Vitamixwww.vitamix.com
MOVEMENTAltrawww.altrarunning.com
Bodyimagewww.theperformingwoman.com
ReboundAirwww.rebound-air.com
Vivobarefootwww.vivobarefoot.com
SLEEPAirpurifierwww.autoimmune-paleo.com/airpurifier
Ambientnoisemachinewww.autoimmune-paleo.com/noisemachine
Blue-lightblockingglasseswww.autoimmune-paleo.com/blueblockers
Blue-lightblockingsoftwarewww.justgetflux.com
Lighttherapylampwww.autoimmune-paleo.com/therapylamp
STRESSMANAGEMENTHeadspacewww.headspace.com
MountainRoseHerbswww.mountainroseherbs.com
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www.aarda.org/autoimmune-information/questions-and-answers/
www.arthritis.org/about-arthritis/types/rheumatoid-arthritis/treatment.php
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Chapter2
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www.allianceforeatingdisorders.com/portal/home
www.nationaleatingdisorders.org
www./radicatamedicine.files.wordpress.com/2014/06/paleo-fodmap-food-list.pdf
DigestiveHealthwithRealFoodbyAglaéeJacob
www.ajcn.nutrition.org/content/85/5/1185.full.pdf+html
www.ajcn.nutrition.org/content/85/5/1185/T3.expansion.xhtml
Chapter4 YourPersonalPaleoCodebyChrisKresser,pp.227–28.
www.cdc.gov/features/dssleep
ThePaleoApproachbySarahBallantyne,PhD,pp.255–58.
www.chriskresser.com/beyond-paleo-9
www.ncbi.nlm.nih.gov/pubmed/26197315
www.chriskresser.com/how-much-sleep-do-you-need
www.ajpregu.physiology.org/content/ajpregu/246/2/R161.full.pdf
www.anapsid.org/cnd/files/sleep-in-selected-ai.pdf
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www.chriskresser.com/ask-the-rd-nutrition-for-better-sleep-and-gaining-weight-on-paleo/
YourPersonalPaleoCodebyChrisKesser,pp.227–36,243–45,228–37.
ThePaleoApproachbySarahBallantyne,PhD,pp.131,144–57,151–53,157,257.
www.sleepfoundation.org
Chapter5 YourPersonalPaleoCodebyChrisKresser,pp.241–45.
ThePaleoApproachbySarahBallantyne,PhD,pp.246–49.
www.explorable.com/general-adaptation-syndrome
www.apa.org/news/press/releases/2007/10/stress.aspx
www.apa.org/news/press/releases/stress/2014
www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
www.helpguide.org/articles/stress/stress-management.htm
AdrenalFatiguebyJamesL.Wilson,ND,DC,PhD,pp.104–7.
DavidandGoliathbyMalcolmGladwell,p.102.
Chapter6 www.apocpcontrol.org/paper_file/issue_abs/Volume8_No3/325-338%20b_Kruk14.pdf
www.download.springer.com/static/pdf/331/art%253A10.1007%252Fs40279-015-0363-2.pdf?originUrl=http%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs40279-015-0363-2&token2=exp=1438613838~acl=%2Fstatic%2Fpdf%2F331%2Fart%25253A10.1007%25252Fs40279-015-0363-2.pdf%3ForiginUrl%3Dhttp%253A%252F%252Flink.springer.com%252Farticle%252F10.1007%252Fs40279-015-0363-2*~hmac=a93c680d67b2fef5bbf85b6711fd484087e40ef44cd4a3e4804afca9660b4856
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www.mdpi.com/1422-0067/16/7/14901/htm
www.circ.ahajournals.org/content/107/1/e2.full
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ThePaleoApproachbySarahBallantyne,PhD,pp.158–62.
YourPersonalPaleoCodebyChrisKresser,p.120.
www.inmyskinnygenes.com/2013/10/21/disgust-body-shame-and-fitspiration-maria-kang/
www.ncbi.nlm.nih.gov/pmc/articles/PMC4389710/
ThePaleoApproachbySarahBallantyne,PhD,pp.258–59.
YourPersonalPaleoCodebyChrisKresser,pp.214–15.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/
www.well.blogs.nytimes.com/2014/04/30/want-to-be-more-creative-take-a-walk/?_r=2
www.scientificamerican.com/article/regular-walking-can-help-ease-depression
www.well.blogs.nytimes.com/2013/08/12/building-up-bones-with-a-little-bashing
www.health.howstuffworks.com/wellness/diet-fitness/exercise/benefits-of-walking5.htm
www.ncbi.nlm.nih.gov/pubmed/21364350
Chapter7 Social:WhyOurBrainsAreWiredtoConnectbyMatthewD.Lieberman,pp.39–70.
YourPersonalPaleoCodebyChrisKresser,pp.262–63.
www.thepaleomom.com/2014/12/health-benefits-connection.xhtml
www.heretohelp.bc.ca/sites/default/files/wellness-module-3-social-support.pdf
www.psychologytoday.com/blog/compassion-matters/201301/5-ways-maintain-lifelong-friendships
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YourPersonalPaleoCodebyChrisKresser,pp.271–73.
www.jameslovelock.org/page34.xhtml
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www.ncbi.nlm.nih.gov/pmc/articles/PMC4276610/#B1-ijerph-11-12204
www.ncbi.nlm.nih.gov/pmc/articles/PMC4233975
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