While effective medications for autoimmune diseases exist, lifestyle modifications can play an important role in managing autoimmune disease symptoms.

Supporting immune health naturally starts with finding out and removing whatever is over-activating your immune system, reducing inflammation, calming the immune system, and healing the gut. This includes:

• Removing inflammatory foods (usually gluten, dairy, sugar, seed oils)
• Eating a nutrient-rich, anti-inflammatory diet
• Supporting gut health with probiotics and gut-healing foods
• Balancing hormones, especially during perimenopause or menopause

Chronic stress worsens autoimmune symptoms by increasing inflammation. Stress can be managed through other lifestyle changes like:

• Safe and Sound Protocol (SSP) – Regulates the nervous system
• Yoga & Meditation – Reduce cortisol levels
• Daily Movement – Supports joint and immune health
• Better Sleep Habits – Aim for 7-9 hours a night

Since 70% of the immune system is in the gut, improving gut health is critical.

Researchers have found that the good gut bugs balance immune function. By promoting the growth of beneficial bacteria in the gut, you can help reprogram your immune system and reduce autoimmune symptoms such as low mood and inflammation.

You can eat a diet rich in pre and probiotics to enhance gut health, including:

• Eat fermented foods (sauerkraut, kimchi, kombucha)
• Include prebiotic-rich foods (asparagus, garlic, onions)
• Consume high-quality probiotic supplements
• Work with a practitioner to test for gut infections or leaky gut

Also, when it comes to food, there’s no one-size-fits-all thyroid diet. But there are clear patterns that help reduce inflammation and calm the immune system.

Foods That May Make Symptoms Worse:

• Gluten
• Dairy
• Soy
• Processed sugars and seed oils
• Artificial additives, preservatives, and excess caffeine

These foods can trigger immune reactions or stress the gut (in susceptible people) - two things we want to avoid if you have Hashimoto’s.

Foods That Support Thyroid & Immune Health:

• Cooked leafy greens (kale, chard, spinach)
• Sweet potatoes, squashes, and root veggies
• Healthy fats like olive oil, coconut oil, and avocado
• Wild-caught fish, pasture-raised meats, bone broth
• Anti-inflammatory herbs and spices like turmeric and ginger

Reminder: Too much raw cruciferous veggies like kale or broccoli can slow thyroid function for some women, especially if iodine is low. Be sure to cook them instead.

Want to learn more about leaky gut? Read this post on leaky gut in autoimmune disease.