Do you know how to balance exercise and autoimmune disease?
Although autoimmune disease symptoms can vary depending on the tissue the immune system is attacking, most people with autoimmunity struggle with bouts of fatigue, energy “crashes,†brain fog, inflammation, and pain. These symptoms can throw a frustrating wrench in your exercise habit. Or if these reoccurring symptoms have prevented you from starting an exercise routine, take heart. Regular exercise can be one of the most effective ways to manage your autoimmune condition — you just need to heed your body’s fluctuating needs and tolerance levels. Autoimmune disease is a condition in which an immune imbalance causes the immune system to attack and destroy tissue in the body. It is a chronic inflammatory condition that many people successfully manage through functional medicine protocols that include dietary and lifestyle strategies as well as helpful nutraceuticals. Regular exercise is paramount in managing an autoimmune condition for the following reasons: Done correctly, it produces anti-inflammatory compounds, such as endorphins and endothelial nitric oxide. It improves circulation, which helps oxygenate body tissue, deliver nutrients to tissues, remove debris, and facilitate detoxification. It produces chemicals that enhance brain function, such as brain-derived neurotrophic factor; a healthy brain facilitates a healthy body. How exercise may be different for the person managing autoimmune disease Although autoimmune disease can feel like a burden, especially when you’re having a flare, many people report it has also forced them to live more balanced, healthy lives. With autoimmune disease you typically don’t have the privilege of abusing your body to be more productive, to sleep less, to give too much, to say yes too often, and so on. This also means you don’t always have the option of pushing yourself as hard as you’d like when you exercise. This can be hard on the ego, especially when it comes to exercising in a group situation. For instance, if you are involved in a team sport, group exercise class, or other situation that invites a competitive drive, your ego may want to do more than your body can deliver. It’s important to pay attention to your body because while exercise has profound anti-inflammatory potential, over exercising will make inflammation worse and could trigger an autoimmune flare. Likewise, if you’re new to exercise and afraid of triggering a flare, you may feel too intimidated by a group exercise class and looking “weak†or “lazy.†Rest assured that’s just your ego talking and it’s best not to take orders from it if you want to prevent an autoimmune flare or excessive inflammation. Also, other people are too absorbed in their own workouts to notice yours. Challenge yourself enough to release anti-inflammatory compounds but not so much you can’t comfortably return the next day Many people with autoimmune disease find optimal results managing their autoimmunity by maintaining a consistent exercise schedule most days of the week. Pulling this off means tuning in to your body to find the exercise sweet spot for autoimmune management — not too little and not too much. Science shows using high-intensity interval training (HIIT) provides the most benefits for managing inflammation, boosting circulation and oxygenation, and improving brain function. HIIT involves exercising at your maximum heart rate for short bursts of 30 seconds to 2 minutes, followed by a rest and recover phase, and then repeating. If you’re new to exercise, even just a few minutes a day can start to deliver HIIT’s benefits. If you’d like to improve your fitness level, incorporate HIIT into a longer workout that also includes weight training and some endurance training. It can be confusing knowing how to safely exercise to maximize its anti-inflammatory effects without going too far. Some great online resources exist that can help you figure out safe ranges using a heart rate monitor. Gyms such as Orange Theory Fitness also use heart-rate tracking, in addition to motivational coaching, to help you dial in your sweet spot. The beauty of HIIT is that you can adjust it to your fitness level. One person’s HIIT may be sprinting up some stadium stairs while another person’s HIIT may be doing some push-ups from the knees. Both people benefit. Keep these tips in mind when exercising with autoimmunity: Find an exercise that is fun and enjoyable. Positivity is anti-inflammatory while dread and negativity are pro-inflammatory. Making it fun will be part of the health benefits. A group class or social setting may be healthy for the same reason. Challenge yourself enough to get your heart rate up. Don’t challenge yourself so much you trigger a flare. The key is to be able to do it again the next day. A consistent exercise schedule will deliver the most health benefits. Pay attention to your body. If you are feeling so run down you can hardly get out of bed, that is probably not a good day to go work out. If you are feeling a little run down but can function, dial back the intensity of your exercise but see if you can still perform. Sometimes a light workout helps you recover faster than not working out. If you are feeling really run down while working out, it may be better to quit early than to push through. Capitalize on the days you feel good to challenge yourself a little more than normal, being cautious not to overdo it. Remember, this is a lifelong condition that requires lifelong attention. Make each day of exercise about the long-range journey as much as that day’s session. Contact us at Solaris Whole Health for more information about managing your autoimmune condition. Our goal is to make it as easy as possible for you to reach your optimum health goals.
Creamy Leek, Fennel, & Greek Yogurt Soup with Ground Turkey Breast
A favorite soup at Solaris Whole Health! [wpurp-searchable-recipe]Creamy Leek, Fennel, & Greek Yogurt Soup with Ground Turkey Breast – – unsalted ghee (if going dairy free replace with EVOO), fennel bulbs (thinly sliced), leeks (thoroughly washed), fresh garlic cloves (finely chopped), rosemary, dried thyme, ground nutmeg, low fat greek yogurt (If going dairy free replace with 1 cup nut milk), turkey broth, ground turkey breast (browned in separate skillet or electric fry pan), Parmesan cheese (freshly grated), salt and freshly ground black pepper (to taste), olive oil (for sauteing), Parmesan cheese (freshly grated, to garnish), garlic powder (to taste), organic baby spinach (folded in at the very end – 5 oz carton/bag), , Heat the butter in a large, deep (preferably non-stick) sauté pan, over a medium heat, add the sliced fennel, sliced leek and finely chopped garlic, and sauté, while stirring occasionally, for 10 minutes or until the fennel, leeks and garlic are beginning to soften. Cover. ; In a separate pan, sauté ground turkey in left over EVOO forking into small crumbly pieces until supple and cooked, be careful not to overcook. ; To leek saute, remove cover and add the stock, the rosemary sprigs, thyme and nutmeg and bring to the boil. ; Simmer over a low heat for about 15-20 minutes. Remove the rosemary springs. ; Allow the soup to cool slightly, then blend using an immersion blender. ; Once all of the soup has been blended, stir the yogurt (or nut mil)k and the 1/4 cup of parmesan (or salt to taste) into the soup. ; Add sautéed turkey.; Reheat the soup over a medium heat until it is hot, but do not allow it to come to the boil. ; Season to taste with salt and freshly ground black pepper. ; ; – Prepare the leeks by thoroughly washing and have 2 thinly sliced, and 1 cut in half lengthways, and then cut into 4cm strips If going dairy free, add salt to taste in place of the parmesan cheese. Also, use 1 cup nut milk in place of the low fat greek yogurt. You may also like: Caribbean Pork Stew Fireside Turkey Fusion Soup The Best Chili Recipe – Recipes[/wpurp-searchable-recipe]