Struggling with an Autoimmune Diagnosis? – Discover How Diet and Lifestyle Can Turn Things Around
- Brainz Magazine
- 28 minutes ago
- 8 min read
Katarina Lijovic is a Functional Nutrition and Holistic Wellness expert who successfully applies her konwledge and skills to help individuals and communities to optimize their health and quality of life.
You left your doctor’s office with an autoimmune diagnosis, and you might feel confused, scared, and clueless about what to do next. At the same time, it feels like your body has turned against you. Fatigue, joint pain, hormonal imbalance, brain fog, digestive issues, these symptoms don’t just disrupt your day, they can take over your life. And while the diagnosis might seem like your life is destroyed and it won’t ever be the same, it can also mark the beginning of a powerful new chapter and a proactive journey.
Many people believe (including conventional healthcare providers) that you can’t do much about your autoimmune disease because there is no cure for autoimmunity. While there is no medication that can fix or cure it, you can take control of your autoimmunity with dietary and lifestyle modifications. Functional and holistic approaches look at the full, bigger picture, not just the symptoms, and aim to restore the body’s balance over time. You are not powerless! Research and the experience of people worldwide continue to reveal that how you live, eat, move, sleep, and manage stress has a profound effect on how your body functions, how you feel, and whether your autoimmunity will progress or not. Autoimmune disease doesn’t define you. With the right tools and mindset, you can reclaim your health and your life. Discover evidence-based lifestyle changes that can reduce symptoms, support your immune system, and restore your body’s balance. Consistent, mindful habits can lead to long-term relief and resilience.
Start with food, your daily medicine
Food is not just fuel for our body; it’s information to our cells, and it has healing power. When we support our body with the right foods and nutrients, we can calm inflammation and support the immune system and gut health, all of which are dysregulated in individuals with autoimmunity. Chronic inflammation is one of the root causes of autoimmunity, what you eat every day can either fuel or calm that inflammation. Yes, food is that powerful!
Here’s where to focus:
1. Remove triggers and processed foods
The most common food triggers troubling in autoimmunity are dairy, gluten, lectins, nightshades, food additives, and colorings, but also gluten-free grains. Processed foods and refined sugar should also be avoided, as these can drive inflammation, gut dysbiosis, and increased gut permeability (leaky gut), all of which can create the perfect conditions for an autoimmune flare-up. An elimination diet is recommended to find out what kinds of foods are not suitable for a certain person. Some people can tolerate dairy, some cannot; it is important to tune in with your body and pay attention to what suits you and what doesn’t.
2. Add anti-inflammatory, healing, whole foods
Think of colorful fruits and vegetables that are rich in polyphenols (compounds that are both antioxidative and anti-inflammatory), fatty fish rich in omega-3 fatty acids, fermented foods, bone broth, lean protein, leafy greens, and healthy fats from olive oil, nuts, and seeds. These foods can reduce inflammation in your body and naturally support your immune system.
3. Support your gut
Up to 80% of immunity resides in the gut. An altered gut microbiome, gut dysbiosis, and leaky gut are associated with autoimmune onset and flare-ups. An impaired gut can lead to increased food reactions, which are also common in individuals with autoimmunity. A healthy gut microbiome (rich, diverse, and resilient) is essential for immune regulation. Your microbiome loves plant foods, especially prebiotic foods, fermented foods, fiber, and polyphenols found in those colorful fruits and veggies.
4. Blood sugar balance
The most important dietary consideration in autoimmunity is balancing blood sugar levels. Blood sugar spikes can create inflammation in the body and trigger autoimmunity as well. A well-balanced meal with an adequate amount of protein, healthy fats, and fiber is essential for blood sugar stability. A short 10-minute walk after a meal works wonders, as do proper sleep and stress control.
The goal is not restriction but creating a nourishing environment or terrain for your body to heal. Our bodies have incredible power to heal when given the right tools. In addition, every person is unique, with different food triggers and a different gut microbiome, and that is where a personalized functional nutrition approach comes into play. One size never fits all, and by respecting bio-individuality, we can optimize health outcomes.
Rebalance your lifestyle
Small shifts over time can have a big impact. Your lifestyle plays a critical role in the management of autoimmunity. Healing doesn’t come from diet alone. When dietary and lifestyle modifications are combined, that’s when people with autoimmunity can see and feel the biggest changes in how they feel, and this is when the body’s terrain shifts to a healing one. This is when remission occurs, or a symptom-free, thriving life begins.
Just as some foods can trigger an autoimmune flare-up, certain lifestyle factors can be triggering as well, inadequate sleep, a sedentary lifestyle, toxins from the environment, toxic relationships, traumatic events, chronic stress, overexercising, or burnout syndrome.
Here’s where to focus:
1. Sleep
It’s first on this list for a reason. Sleep is when we regenerate and repair, when we heal, when our immune system gets a “reset” along with other body systems. Poor sleep dysregulates the immune system, and there is no balance in the body if we do not sleep well. When individuals with autoimmunity start to sleep better and pay more attention to their sleep, they can see dramatic improvement. Every single night is important. Both quality and quantity matter. Prioritize 7–9 hours of sleep and keep a consistent sleep-wake schedule. Create a good sleeping environment, ensure your bedroom is dark, cool, and tech-free. Avoid looking at blue screens (phone, tablet, TV) two hours prior to sleep. Have a hot bath or hot shower before bed, do some breathing exercises, or meditate to calm your mind. Also, a good night’s sleep routine starts in the morning by exposing your eyes to natural daylight, which supports your circadian rhythm. Additionally, there is no such thing as “sleep credit” (I will sleep more during the weekend or on my vacation that is just around the corner, so it’s okay if I don’t sleep much on weekdays).
2. Stress management
Chronic stress can trigger or worsen autoimmune symptoms.
There are different stressors in our lives. Some we can avoid, but some we cannot. And let’s face it, stress is part of life, this is where stress management and our resilience come into play. You can incorporate different things into your life to combat stress, such as spending more time in nature (especially in greenery or at the beach), journaling, meditating, yoga, walking, socializing, doing breathing exercises, exercising, dancing, and doing anything that brings you joy and puts a big smile on your face. Also, a shift in mindset plays an important role in stress reduction. We have the power to react differently in certain circumstances or to say no to people who are not right for us. Learn how to set boundaries and create space for self-care. In addition, there is no true healing if we are stuck in chronic stress or that “fight or flight” mode. We have to move our nervous system to a parasympathetic (“rest and digest”) mode. If you are constantly stressed out, the body is not focused on anything else besides that stress. All other body systems and functions are compromised, and that is why chronic stress is one of the root causes of every single chronic health condition. Stress reduction is not just about relaxing; it is a vital part of your healing protocol.
3. Movement and exercise
Our bodies are designed to move, not to sit most of the day. Movement is not only good for our physical health but for mental health as well. There is a phrase: “sitting is the new smoking,” and accumulating research shows how a sedentary lifestyle is detrimental to our health. Move your way and find activities that are enjoyable to you. Focus on daily walks, strength training, and activities that feel energizing, not draining. Besides your fitness levels, your energy levels and mood will improve too. Exercise is a powerful immune modulator, but sometimes it can do more harm than good. It’s important not to overdo it because overtraining or high-intensity training can be a trigger for autoimmunity. Listen to your body. Balance is the key.
4. Toxin-free environment
Accumulation of toxins in the body can contribute to the onset or flare-up of autoimmune diseases, especially in individuals who have impaired liver function, irregular bowel movements, or compromised biotransformation pathways due to genetic polymorphisms that make it harder to process and eliminate toxins.
We are all exposed to a certain amount of environmental toxins, and while we can’t avoid all the toxins in our environment, such as pollutants in the air, exhaust fumes from vehicles, or pesticides in food, we can definitely create a microenvironment that is free from chemicals and toxins. Invest in a water filter and air purifier. Swap harmful commercial cleaning products packed with dozens of chemicals for natural ones, or clean your household with lemon, white vinegar, and bicarbonate of soda. Soak your fruits and veggies in bicarbonate of soda before eating to remove herbicides. Avoid plastics, especially plastic bottles, lids, and food containers. BPA from plastics can sneak into your body, especially when that plastic is exposed to heat, and it is a huge problem for individuals with autoimmunity. Use glass or stainless-steel bottles and cookware that is not coated with layers such as Teflon, again, stainless steel or cast iron are good choices. Use natural skincare and cosmetics. Think of how many products you put on your skin daily, and that extensive ingredient list on each product. Your skin absorbs all those chemicals, which can accumulate in your body and disrupt your hormones and immune system.
Diagnosed but not defeated: Holistic approach for living with autoimmune disease
Individuals who have their autoimmunity under control are those who have good sleep hygiene, a nourishing diet, good relationships, who exercise regularly, who manage their stress, avoid toxins, and do the things that make them happy.
Healing isn’t linear; there are going to be setbacks, but always think of progress, not perfection. There is no one protocol for autoimmunity that is going to work for everyone. Every person is different, with different symptoms and different triggers, and two people with the same autoimmune condition will not have the same presentation of disease, let alone two people with different autoimmune diseases. Also, there is going to be some trial and error on your healing journey, and you have to figure out what works for you, but you do not have to figure it out alone. I am here to support you and guide you on your healing journey with dietary and lifestyle modifications tailored to you. Fighting autoimmunity starts from the inside out, and you can reclaim your health with small, daily changes. These actions may seem simple, but their cumulative effect can be transformative. With the right approach, rooted in nourishment, rest, movement, and the right mindset, you are not just managing a condition, you are creating a life that supports your well-being.
Ready to start your journey?
If you are feeling overwhelmed by an autoimmune diagnosis or frustrated by vague answers and lingering symptoms, reach out to me. As a Certified Functional Nutrition Counselor, I can help you uncover the root causes of your autoimmunity and create a personalized dietary and lifestyle plan that actually works, without quick fixes and with sustainable changes.
Read more from Katarina Lijovic
Katarina Lijovic, Functional Nutrition Counselor/Nutritionist
Katarina Lijovic is a Nutritionist and Functional Nutrition Counselor who focuses on addressing the root causes of nutritional imbalances and health concerns, rather than merely managing symptoms. By using a holistic, personalized approach, Katarina works to optimize an individual’s health through tailored nutrition plans, lifestyle modifications, and evidence-based practices. Her mission is to guide individuals toward long-term, sustainable solutions. With her focus on prevention and balance, Katarina empowers individuals to make informed choices that support their overall health and well-being.
