Women and autoimmune disease
Nutritional therapist, Oona Davidson (DipCNM, mCNHC, mBANT) explains why women are more susceptible to autoimmune disease and what they can do about it
What are autoimmune diseases?
These are conditions in which the body’s immune system “misfires” and attacks its own tissues.
The most common autoimmune disorders seen in clinic are Rheumatoid Arthritis, Type 1 Diabetes, Celiac Disease, Lupus, Multiple Sclerosis, Hashimoto’s Thyroiditis, Graves’ disease, Psoriasis and Eczema.
What triggers autoimmune disease?
“Genetics load the gun; environment pulls the trigger.” This statement, often used in the scientific community, explains the concept that while autoimmune disease may be genetic, the expression of the genes that cause autoimmune disease to manifest can be “turned on” by environmental factors. These include, a viral or bacterial infection but also unhealthy lifestyle, stressors, such as exposure to airborne pollutants, emotional stress and loss of barrier integrity (gut, brain, blood vessels).
What are the symptoms of autoimmune disease?
Fatigue and muscle weakness
Gut symptoms such as pain, bloating, flatulence, diarrhoea, constipation
Blood sugar regulation issues
Insomnia or sleep problems
Migraines
Joint and muscle pain
Brain fog and difficulty concentrating
Skin rashes, irritations and acne
Rhinitis and allergies
Mood disorders
Anxiety
Recurrent yeast infections or skin rash (ringworm)
Blood pressure abnormalities
Regular flu-like symptoms
Weight management problems - either over or under
Susceptibility to infections
Why are women more susceptible to autoimmune disease?
The immune response is greater in women than in men. There’s a hypothesis that this greater response is due to women’s evolution as child bearers. It is thought that women, having twice the number of X chromosomes, which manage immune gene expression, may make them more susceptible than men.
Sex hormones may also play a role in immune response, oestrogen, has shown to increase pro-inflammatory cytokine production.
How can nutrition and lifestyle support autoimmune disease?
Addressing chronic inflammation through diet and lifestyle modifications is essential for managing symptoms. An anti-inflammatory diet removes foods that can trigger inflammation in the body, such as high levels of unhealthy fat, sodium, processed carbohydrates, and sugar. Many people experience reactions to soy, corn, eggs, dairy, and gluten, so it’s important that you discuss with your doctor any changes to your diet that you might make to manage your autoimmune condition. Understanding your triggers is vital to start improving your health. Working with a nutritionist to improve gut health and get the support needed will prove extremely beneficial.
Omega-3 fatty acids – these polyunsaturated fatty acids help combat the production of inflammatory cytokines and can be found in salmon, mackerel, anchovies, sardines, herring, avocado, flax and seeds.
Dark, leafy greens – such as spinach, kale, collard greens, and Swiss chard are rich in antioxidant vitamins A, C, E, and K and full of fibre to protect your gut health and decrease inflammation.
Cruciferous vegetables – cauliflower, broccoli, Brussel sprouts, and Bok choy are abundant in calcium, vitamin D, and potent antioxidants. They support liver detoxification pathways - helpful for oestrogen clearance for instance.
Fruit – berries such as blueberries, strawberries, and blackberries, as well as citrus fruit, contain vitamin C and antioxidants.
Quality protein – this includes grass-fed, pasture-raised meats; whole eggs; cold-water fish; and legumes such as beans, lentils, and chickpeas.
Whole grains – complex carbohydrates, such as quinoa, oats, and rice, can be part of a healthy diet.
Spices – ginger, turmeric, and garlic are powerful anti-inflammatory ingredients that can be easily added to many meals.
Studies have shown that mindfulness, meditation and yoga can decrease inflammatory biomarkers, have a beneficial effect on immune modulation and reduce oxidative stress and ageing!
Oona is our resident nutritionist at Yogaloft and will happily work with you to devise a personalised approach that suits you.