Maybe you don’t think you’re at risk for autoimmune disease because it ‘doesn’t run in your family.’ Or maybe you’ve always ‘felt healthy,’ so you don’t think it’s in the cards.
But nobody in the US — not even you — is safe from autoimmunity.
And considering that 46% of patients are initially dismissed by their doctors, you could be one of the millions of Americans living with an undiagnosed autoimmune disorder.
What people get wrong about autoimmune disorders
Before we get too far into the weeds, let’s dispel some common myths. Because while autoimmune diseases have received more attention recently, there’s lots of misinformation floating around online.
For starters, the vast majority of autoimmune conditions take years (if not decades) to develop. You can’t just acquire one overnight, and they’re not only for people who have ‘bad genes.’
Speaking of which, autoimmune disorders have less to do with family history and more to do with nutrition. The Standard American Diet — typically seed oil, processed carbs, and sugar — is a proven risk factor in developing autoimmune conditions.
You should also know that autoimmune conditions aren’t necessarily ‘inevitable.’ Studies suggest that they’re not only preventable, but reversible as well.
So whether you think you’re at risk for developing a disorder or are worried about the early warning signs, you have a pretty good chance of changing your trajectory — provided you’re willing to make lasting lifestyle changes.
The early warning signs of autoimmune conditions
Medical professionals recognize more than 100 different autoimmune conditions, each with their own unique set of symptoms.
That said, there are commonalities you can draw from major disorders.
There are at least three factors to keep in mind:
Skin conditions
One in four people with an autoimmune disorder will eventually develop a second one. This is typically a skin condition, usually vitiligo according to medical literature, although bullous pemphigoid is a close second.
Some autoimmune conditions express more serious skin conditions:
- Many patients living with Lupus report intermittent rashes and sores
- People living with Crohn’s disease report painful skin sores
- Many of those with Celiac disease experience itchy skin rashes
- Patients with rheumatoid arthritis experience skin and connective tissue damage
Dr. Erin Foster, an Assistant Professor of Dermatology at OHSU, finds that “virtually all autoimmune diseases can affect your skin, either directly or even through side effects from autoimmune disease treatments.”
If you start noticing abnormal changes to your skin, be it hyperpigmentation, blisters, or rashes, it may be time to take a closer look.
Gut problems
Your gut microbiota plays an enormous role in immunity, so in its earliest phases, you’ll likely notice digestive upset. The cause of this is thought to be leaky gut: when ‘bad’ stomach bacteria triggers your immune system and allows unwanted substances to pass through the intestinal wall.
The earliest symptoms of leaky gut may be fatigue, cramping, food allergies, headaches, and bloating. Waiting for them to ‘go away’ on their own could be missing the underlying issue.
Remember: increased intestinal permeability is linked with:
- Type 1 diabetes
- Multiple sclerosis
- Inflammatory bowel disease (IBD)
- Systemic lupus erythematosus
If you’re currently struggling with unexplained digestive concerns, it may be worth finding a doctor who ‘gets’ it.
Inflammation
Inflammation is one of the most serious underlying causes of skin, gut, and metabolic disorders. To summarize briefly, it’s your body’s physical response to damage (both external and internal). Your body will trigger a series of events to ‘clear out’ a damaged area, whether it occurred due to disease, trauma, or chemical exposure.
Acute inflammation isn’t anything to worry about, because it only occurs after short-term damage. Chronic inflammation, however, is where the real problems begin: your body won’t have a chance to heal from its ‘attacker.’
Here are some of the ‘attackers’ that spawn chronic inflammation:
- Refined sugar and processed food
- Lack of adequate sleep (under seven hours per night)
- Chronic stress, whether it’s mental or physical
- Drinking, smoking, and similar habits
Today, inflammatory diseases account for 50% of all global deaths — including heart disease, nonalcoholic fatty liver disease, and of course, autoimmune conditions.
If you think or know you’re suffering from chronic inflammation, listen to what your body is trying to tell you.
How to address or prevent an early autoimmune condition
By now you may have noticed an ongoing pattern: the early signs of autoimmune disorders are strikingly similar to poor metabolic health. It’s also something most doctors aren’t talking about. As I explored in an earlier article, metabolic health is the root of most chronic conditions today.
With this in mind, here’s what you can do to nip an autoimmune disorder in the bud:
Clear out your pantry
Processed food makes up more than 70% of the US food supply, so it’s almost impossible to avoid unwanted additives unless you’re extremely intentional about what you buy.
I recommend shopping along the outer edge of your grocery store and cooking at home as much as possible. Whole, real foods — especially red meat, milk, and eggs — can have an incredible healing effect by reducing the makers of inflammation.
Stay in motion
Exercise could be part of this, sure, but metabolic health goes deeper than that. Studies show that ‘continuous movement,’ or small bursts of motion throughout the day, can help you regulate blood sugar effectively.
You don’t have to carve out time for one-hour gym sessions: just 15 minutes of walking after meals. You could also try taking the stairs instead of the elevator, or do 10-15 squats after every meeting to get your heart working.
Make the hard changes now
Changing old habits can be an uphill battle, especially if they’re addictive ones. That’s why starting today — not tomorrow — is the easiest way to get off on the right foot.
I want you to pick one thing from this list and make it your goal over the next few months:
- Sleep between seven and nine hours per night
- Work towards stopping your smoking habit
- Drink one less alcoholic beverage per day
Once you get comfortable, it’s time to try another.
Just know you’re not going to be perfect 100% of the time. And that’s okay: the goal is progress, not perfection.
Seek community support and education
The link between autoimmunity and metabolic health goes much deeper than what I can cover here. I want to encourage you to pick up where I left off and explore more research at your own pace.
Of course, it’s much easier to do this when you’re involved in a community. You can bounce ideas, ask questions, and share knowledge with people who share common goals.
FYI: autoimmunity is the topic of the month in my metabolic community group.
You’re welcome to learn more about joining my Heart Health Hub.
