Managing Autoimmune Flare-Ups: Effective Strategies for Immediate Relief
Living with an autoimmune condition can feel like you’re constantly waiting for the next storm. Flare-ups—those unpredictable periods when symptoms worsen—can hit hard. And when they do, finding immediate relief is top priority. Let’s dive into what can actually help when you need it most.
Recognize the Triggers
First things first, know what sets off your symptoms. Triggers can vary widely, but common culprits often include stress, infections, and even certain foods. Keeping a symptom diary might sound like a chore, but it’s one of the best ways to pinpoint patterns. Maybe gluten isn’t your friend. Or perhaps stress at work sends your immune system into overdrive. Once you identify the triggers, you can start avoiding them. Easier said than done, right? But it’s crucial.
When we work with people looking to put autoimmunity in remission, we have very regular appointments with our them. These regular touch points make it so much easier for them to learn how to identify their triggers and then, over time, neutralize the triggers.
Immediate Steps for Relief
Alright, so the flare-up has started. What now?
- Rest: Sounds simple, but rest is often overlooked. When your body is in overdrive, it needs downtime to recover. Sleep extra. Say “No” more than you say “Yes” to extra events and obligations until you feel better.
- Hydrate: Dehydration can make symptoms worse. Aim for water and herbal teas.
- Anti-inflammatory foods: changing your diet can have the biggest impact on flares for most people. We recommend going on a full AIP (download our free guide!). This will yield the fastest results. We’ll discuss this more below.
- Cod liver oil: the anti-inflammatory nature of cod liver oil helps balance the immune response. A tablespoon of a high quality liquid cod liver oil, like Carlson’s or Nordic Naturals, short term can be very helpful. Check with your doctor before starting any new supplements.
A full AIP diet can sometimes be hard to implement when you feel yucky, especially if you are flaring from a condition like rheumatoid arthritis or scleroderma that may limit your hand mobility. There are three things we recommend to make it easier.
The first is to keep things simple. Don’t make elaborate new recipes. Cook some chicken breasts or ground beef with AIP compliant spices, bake a sweet potato and have some salad greens with lemon and olive oil. Keep food simple and easy to prepare.
The second tip is to consider AIP food delivery. There are many companies now that will ship premade AIP meals.
Third, you can also consider asking a friend or relative to help you prep some meals for the fridge and freezer. Your friends and loved ones often feel helpless in being able to help you when you have a flare. They’ll likely appreciate having an opportunity to help you feel better.
Once you start feeling better, you’ll have more energy and reserves to make nourishing food on your own. This can happen very quickly, often within 5-7 days of being the diet. However, do be aware that if your diet is high in processed foods, the first few days of the diet may feel rough before the rapid improvement begins. If you jump into AIP and what additional resources, one of the recipe books we recommend is Simple French Paleo.
If a full AIP still feels like too much with these suggestions, remove the big offenders: alcohol, dairy, gluten and sugar. Corn, eggs and tofu are the next tier.
We have loads of other tools for our patients if they flare that are individualized to them and their conditions. Our new patient package structure makes it easy for them to reach out if they flare and get all the support needed. However, we are pretty awesome at helping our patients NOT flare.
Mind-Body Connection
Ever notice how stress and anxiety can make your symptoms spiral? It’s not just in your head—stress affects the body physically, too. Practices like meditation and gentle yoga can help calm the mind and, in turn, the immune system. Even just taking five minutes to breathe deeply can make a difference. It’s not magic, but it’s something.
Long-Term Steps
Managing an autoimmune condition is a marathon, not a sprint. Building habits that support your body can reduce the frequency and intensity of flare-ups over time. Good food hygiene, for example, is one area to focus on. You might find our 6 Habits for Good Food Hygiene article helpful in this respect.
Consult a Professional
When flare-ups become frequent or severe, it’s time to consult with a healthcare provider. This is where a tailored plan makes all the difference. Naturopathic medicine offers approaches that consider your unique triggers and symptoms. At Healing Roots, we’re focused on autoimmune conditions, and a consultation could help refine your approach. Learn more about our autoimmune treatments.
Get in touch with us to explore personalized strategies that align with your life and health goals.