An Anti-inflammatory Diet Can Help Tame Autoimmune Conditions
Nearly 25 million Americans suffer from an autoimmune condition, and the numbers are rising. A few of the more common autoimmune diseases include type 1 diabetes, rheumatoid arthritis, multiple sclerosis, lupus, celiac disease, psoriasis, inflammatory bowel disease and Crohn’s disease. But there are more than 80 other named but lesser-known autoimmune conditions as well. Diet appears to be an important component in helping to treat these disorders.
Autoimmune disease defined
A healthy immune system can readily distinguish between a foreign invader and its own body. When something inhibits the immune system’s ability to decipher what is self and something foreign that may be dangerous to the body, the immune system may attack its own healthy cells and tissues, believing that they are threatening. This self-attack is what we call an autoimmune condition.
The exact causes of autoimmune conditions are still largely unknown. According to the National Institutes of Health, there is a growing consensus that autoimmune diseases likely result from interactions between genetic and environmental factors. Studies show that certain genes can predispose a person to certain autoimmune diseases, and therefore many autoimmune diseases may be prevalent in one family.
Simply having the gene, however, does not guarantee someone will get the disease. A gene is like fire kindling - there must also be a spark, for example an environmental trigger, for there to be a fire. Some known triggers include infections, exposure to environmental toxins, allergens, stress and lack of sleep. Autoimmune conditions are like embers of a fire that never fully burn out. After an initial blaze, they can flare up again and again.
Like cancer, autoimmune disease usually starts in a single organ or body part. Symptoms can be wide-ranging, depending on the disease and the part of the body it affects. Autoimmune disease may attack an organ that prevents production of certain hormones. In type 1 diabetes, for instance, the immune system attacks the pancreas, limiting the production of insulin. Some autoimmune diseases, such as rheumatoid arthritis, lupus or colitis, cause chronic inflammation or pain.
cancer and autoimmune disease connection
Cancer and autoimmunity are like the opposing ends of a magnet, sharing a common origin but exerting powerful forces that work in opposite directions. Both diseases result from failures in the body’s immune system. Cancer often develops because the immune system fails to do its job in attacking defective cells, allowing the cells to divide and grow. There appears to be a connection between many autoimmune diseases and cancer, with autoimmune diseases leading to inflammation, which has been implicated as a factor in the development of cancer. Research has found associations between multiple inflammatory and autoimmune conditions and cancer development. These findings mean that individuals with autoimmune conditions may be at greater risk for developing cancer. A 2016 study highlighted in JAMA Oncology for example found that up to 25 percent of lung cancer patients have a pre-existing autoimmune disease. Researchers believe that, since the immune system is constantly activated in autoimmune conditions, it may lead to chronic inflammation which may promote the growth of cancer.
A healthy lifestyle can help
Studies suggest that a healthy lifestyle can help balance the immune system, while less healthy situations appear to trigger the immune system to overreact. For example, low vitamin D levels have been shown to be a risk factor for multiple sclerosis and multiple advanced cancers. Obesity has been linked to many autoimmune diseases, including MS, rheumatoid arthritis and psoriasis. Stress and anxiety are linked to several types of autoimmune conditions. On the other hand, anti-inflammatory dietary choices, maintaining a healthy weight, managing stress and sleeping regularly can help prevent an autoimmune flare.
A 2014 study entitled “Role of ‘Western Diet’ in Inflammatory Autoimmune Diseases” and published in the journal Current Allergy and Asthma Reports summarized that nutrition, the intestinal microbiota, the gut mucosal immune system, and autoimmune pathology are all deeply intertwined. What we eat and the health of our digestive tract are directly connected to our autoimmune system. Many other studies also suggest that autoimmune issues can be managed by healing a damaged gut.
The gut acts as our first line of defense for foreign and potentially dangerous substances that can deeply interact with our bodies. In fact, nearly 70 percent of our immune system lies in and around our gut so that it can react when poisonous, dangerous, allergic or toxic substances enter our systems.
As the gut is so directly tied to the immune system, healing a damaged gut can potentially manage an autoimmune condition. Healing the gut can be accomplished by limiting foods that inflame the gut, limiting unnecessary medications that can alter the balance of gut bacteria and consuming prebiotics (such as artichokes and asparagus) and probiotics (such as yogurt, kimchi and miso).
Anti-inflammatory food choices
Several foods have been shown to cause inflammation and should be avoided if trying to balance the immune system and keep inflammation under control:
Processed foods and red meat
Cow’s milk
Refined carbohydrates
Trans-fats
Avoid polyunsaturated vegetable oils (soybean, safflower, sunflower, corn, etc.), margarine, vegetable shortening, and all products made with partially hydrogenated oils.
Excessive Alcohol
Excessive Coffee (4 or more cups per day)
Food dyes
Several foods have been shown to reduce inflammation (anti-inflammatory):
Leafy greens
Fruits such as blueberries, strawberries and blackberries
Fatty fish, high in omega 3 fatty acids (salmon, trout, mackerel, herring, cod)
Olive oil
Avocados
Nuts and seeds (if not allergic)
Herbs and spices such as turmeric, cumin and garlic
Vitamin D (shown to help prevent inflammation and autoimmunity)
For those suffering from an autoimmune condition I do recommend an Anti-Inflammatory Diet, supplementation with fish oil, vitamin D (if laboratory measurements show this to be low), vitamin C, vitamin E, curcumin, regular exercise, and yoga or tai chi. I also encourage a review of sleep hygiene to ensure a full, more restful sleep. These lifestyle changes can dramatically help a body heal and tame the wildfire of autoimmune diseases.