An autoimmune disorder (AD) occurs when your body’s defense system can’t differentiate between its own cells and external, threatening cells that results in an attack on your own healthy cells. Some of the more common ADs that you may have heard of include rheumatoid arthritis; psoriasis; lupus; thyroid diseases, such as Graves’ and Hashimoto’s; and type 1 diabetes.
It’s also worth noting that an AD is a highly biased jerk: it discriminates against women to the tune of about 80 percent of all diagnosed cases. Where it gets serious, and painful, is when the individual with AD experiences flares.
Flares: these aren’t your momma’s dancin’ pants
Autoimmune flares are like mini storms in your body, and depending on the type of AD that you have, those flares can attack different organs.
As a former competitive volleyball player, Catherine McAlpine is no stranger to pain and pain management, having lived with lupus her whole life. When I asked her about her experience of flares, she described it as feeling like a “stuffed-sausage sensation,” characterized by “extreme inflammation causing pain; skin sensitivity; joint soreness, particularly in [the] hands and feet; and body and mind exhaustion.”
McAlpine said the experience largely depends on the individual’s history and what form of AD they’re managing, but some more common disorders, and their associated symptoms, include the following:
- rheumatoid arthritis: fatigue; joint pain, stiffness, swelling
- lupus: fever; painful, swollen joints; increased fatigue; skin rashes; inflammation
- multiple sclerosis: severe fatigue; balance problems; sensory numbness; vision problems
What causes these flares?
For McAlpine, consuming alcohol; processed/fried foods; foods with lots of sugar; and high-fat foods, like cheese and some dairy, may be dietary triggers, and they certainly exacerbate the symptoms of flares. She notes that consuming “anything with vinegar is the worst.”
With time, most individuals managing an AD usually come to an understanding of what triggers a flare in their body. But if someone is undiagnosed, it could really be anything:
- viral infections like influenza and HPV
- fungal infections like Candidiasis
- processed meats, refined sugars, dairy products, or gluten for those with celiac disease
- environmental factors, like air pollutants, cleaning products, or makeup
- psychological or physical stress
Flare management through exercise
Exercise is not just about picking heavy things up and putting them down, or running marathons. It’s about channeling your body’s energy in a way that helps you. In those with an AD, studies show that regular exercise can help improve mobility, reduce pain, and even offer a much-needed energy boost. It also helps regulate immune function, which means fewer and less intense flares.
Exercising during a flare―to soothe the beast
When you’re experiencing a flare, the last thing you probably want to do is move; but gentle, low-impact exercise can actually help! Research suggests that low-impact medium-intensity exercise, such as yoga, swimming, cycling, or stretching exercises, can reduce the intensity and duration of a flare.
Former competitive volleyball player Catherine McAlpine notes that, during a flare, she “stays away from exercises, like resistance training, that put a load on her joints and cause sweat which may aggravate the skin.” Instead, when she’s up for it, she tends toward stretching or gentle yoga. Be sure to listen to your body while exercising; it’s all about finding a sweet spot between movement and rest.
Holistic approach to flare management
If autoimmune management was as simple as exercising, there would be no need for specialists, but like anything in life, the best approach is the one that considers the important factors: diet, stress, and sleep.
Diet―let’s talk superfoods!
When it comes to ADs, what you eat can either fan the flames or cool them down. Luckily, there are some pretty tasty ways to help keep inflammation in check:
| Food | Benefits |
|---|---|
| omega-3s | found in fish oil; may help heart health and reduce inflammation |
| curcumin | found in turmeric; is known to fight inflammation |
| garlic | has immune-supportive effects |
| ginseng | may help reduce stress and give energy levels a nudge |
| ginger | is anti-inflammatory for digestion; an excellent addition to a smoothie or tea |
| pineapple | helps to begin to “relieve some of the inflammation symptoms, almost immediately,” says McAlpine |
Stress―the silent assassin
Stop me if you’ve heard this one before: stress management is key. Stress is one of the biggest AD flare triggers. Try some mindfulness techniques like meditation or deep breathing exercises. If you’re into a more active approach, yoga or tai chi can be a great way to combine stress reduction with gentle movement.
Sleep―an underrated ally
Think of sleep as a reset button, not just for your mind and body each day, but especially for your immune system. The important role of sleep as an autoimmune regulator cannot be overstated. As best as you can, create (and stick to!) a sleep routine that includes creating a calming environment in your bedroom and limiting late-night doomscrolling.
It’s a lifestyle
An AD is a lifelong partner that you never asked for. While flares can’t be avoided altogether, getting a better understanding of your own body can help you manage your symptoms when they do. McAlpine says, “Ultimately, regular exercise and a balanced diet, with lots of fruit and veggies, and practising good sun safety have helped me.” Good AD advice, and words to live by for all of us!
Golden milk
Turmeric milk, or “golden milk,” is a drink that is high in antioxidants, tastes delicious, and is easy to make. I found and tested this easy four-ingredient, five-minute recipe!
Golden Milk mixMix together:
- 4 Tbsp (60 mL) ground turmeric
- 2 tsp (10 mL) ground gingerroot (plus more, to taste)
- 2 tsp (10 mL) ground cinnamon (plus more, to taste)
- 1 tsp (5 mL) ground black pepper (plus more, to taste)
- 1/8 tsp (0.5 mL) ground nutmeg (optional)
- 1/8 tsp (0.5 mL) ground clove (optional)
Golden Milk elixir
- 1 heaped tsp (5 mL) Golden Milk mix (recipe above)
- 1 to 2 tsp (5 to 10 mL) honey
- 2 tsp (10 mL) hot water (or cold, depending on how you’d like it)
- 1 cup (250 mL) dairy-free milk (soy is traditional, but coconut or almond works great)
If you’d like it warm, add the honey, milk, and water together first, then add Golden Milk mix. Once you’ve created your delicious elixir, simply heat it on your stovetop or in your microwave to the temperature you desire. If you’d like it room temperature or cold, blend it all together, and away you go! Here’s the best part: the mix lasts for 3 months, even at room temperature, so if you love it, make lots and store it!
Your best protection from AD
An autoimmune disease can develop at any point in anyone’s life, triggered by almost anything; scientists can’t pinpoint exactly why or how. However, we do know that, just like diet and exercise can help minimize the duration and severity of a flare, a balanced diet, regular exercise, stress management, and prioritizing sleep, can also help insulate you from developing an AD in the first place.
This article was originally published in the January 2025 issue of alive magazine.
Brendan Rolfe, BA, DipA, is an advocate for functional movement and work/life balance in Penticton, BC, where he strives to bring healthy lifestyle choices to every household.
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