Healthy Living

8 Ways To Prevent Autoimmune Diseases: Keto Diet, Restorative Sleep And More

A healthy immune system protects from harmful viruses, bacteria and certain agents that cause minor to severe illnesses. When you eat right, engage in regular exercise and nourish your body with essential vitamins and nutrients, you prevent the development of autoimmune diseases. Although modern lifestyle factors such as environmental toxins and excessive stress from work make it difficult to maintain a healthy lifestyle, there are eight ways you can do to protect yourself from these harmful conditions.

Paleo Diet

Eating healthy foods reduces inflammation, balances your hormones and promotes proper digestion. When you consume flora, your gut heals and solves nutritional deficiency. With a fully functioning digestive system and stable hormones, you may easily avoid or treat any autoimmune disease.

Celiac disease is an autoimmune condition that affects the intestines. The standard treatment for this is avoiding gluten food. If your condition worsens, doctors recommend steroids and other dangerous drugs to suppress further harm to your immune system. If you are currently under treatment, however, you may minimize the harmful effects of the disease by following a gluten-free diet such as Paleo.

A celiac disease patient has shared her story with Kellyann Petrucci of MindBodyGreen.com. According to her, she prevents the condition’s adverse effects on her body by strictly following the Paleo diet. She underwent a recommended 30-day reset where she was advised to avoid grains, dairy, beans and legumes, potatoes, corn, rice, soy, yeast, sugars and artificial sweeteners, refined seed oils, alcohol and food additives. Her diet only contained fresh fruits and vegetables, eggs, pasture-raised meat and poultry, seafood, sweet potatoes, nuts and healthy oils such as avocado, olive and coconut oil. Despite her illness, the patient claimed that the diet made her feel as healthy as a teenager.

Keto Diet

A ketogenic diet triggers ketosis by only consuming high-fat, moderate protein and low-carb foods. Technically, the diet composes of 70 percent fat, 25 percent protein and just five percent of carbs. According to Dr. Axe, it promotes brain functions and energy levels, reverses insulin resistance and lowers inflammation. It also helps the body detoxify from heavy metals that cause autoimmune diseases.

Intermittent Fasting

A study published in the International Journal of Health Sciences claimed that fasting improves insulin sensitivity, boosts metabolism and increases energy levels. Skipping dinner a few times and only eating during the day does the trick. You may also follow a 15-hour “no eating” routine between meals.

High-Intensity Interval Training

Exercise also boosts metabolism and makes you less prone to autoimmune diseases. Two recommended exercise regimens are high-intensity interval training (HIIT) and High-Intensity Interval Resistance Training (HIRT). Both allow you to burn calories even at rest and rev up your metabolism. They are most effective when performed after eating breakfast.

There are workout videos posted on YouTube that show 12-minute HIIT workouts. These programs require you to do sprints, high steps and jumping jacks for 20 seconds each. You then rest for 10 seconds per set. You also need to do eight reps to complete the routine.

Cold Showers

Cold water immersion relieves stress. It forces the body to work harder to keep warm and burn more calories. It also triggers healthy brown fat that removes harmful adipose or white ones, making you retain only those that positively affect your body’s functions. Taking a hot shower for 20 seconds before switching to a cold one for a few more minutes maximizes the benefits of this remedy.

Restorative Sleep

The average hours of healthy sleep are at least six to seven hours depending on how tired you get every day. Sleeping less than six hours per day adversely affects your immune system by turning on inflammatory genes. This puts you at risk of obesity, type II diabetes and cardiovascular illnesses. If you, however, sleep for at least eight or more hours per day, you are less likely to prevent the development of these conditions.

Immune-Enhancing Foods

Scientific evidence shows that curcumin, a pigment from turmeric root, regulates your immune system’s health and suppresses autoimmune diseases. Fermented foods such as kimchi and sauerkraut produce good bacteria that also enhance your immunity.

Regular Supplements

Vitamin C or ascorbic acid has been a popularly recognized remedy against viruses and autoimmune diseases. Vitamin D, on the other hand, protects against infections. Additionally, zinc improves the body’s immune function.

Take 2,000-5,000 milligrams of vitamin C, 5,000-10,000 IU vitamin D3 in the morning and 30 milligrams of zinc per day. This will stabilize your nutrient and vitamin needs and will help you fight off infections that cause autoimmune diseases.

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