What kind of brain inflammation do you have?

What kind of brain inflammation do you have?

If you have a chronic health or autoimmune condition, chances are you also suffer from brain inflammation. Brain inflammation causes symptoms such as brain fog, fatigue, lack of motivation, and depression. We all have some degree of brain inflammation, but it can range from barely perceptible to debilitating depending on how advanced it is.

What kind of brain inflammation do you have? We can look at brain inflammation as either subtle, moderate, or severe, and as transient or chronic. Brain autoimmunity is another cause of brain inflammation and brain-based symptoms.

Subtle brain inflammation:

  • Brain fog
  • Slower mental speed
  • Reduced brain endurance (can’t read, work, or drive as long you used to)
  • Brain fatigue after exposure to specific foods or chemicals
  • Comes and goes with exposure to triggers

Moderate brain inflammation:

  • Fatigue
  • Depression
  • Lack of motivation
  • Inability to focus and concentrate for long periods
  • Sleepiness
  • Need to sleep more than 8 hours
  • Lethargy
  • Loss of appetite
  • Unable to be physically active

Severe brain inflammation:

  • Disorientation or confusion
  • Dementia
  • Delirium
  • Coma
  • Seizures
  • Difficulty speaking
  • Tremors or trembling
  • Involuntary twitching

Transient neuroinflammation:

  • Symptoms are activated by exposure to a trigger but subside. Person has more good days than bad.

Chronic neuroinflammation:

  • Symptoms are persistent symptoms and the person has more bad days than good.

Brain autoimmunity:

  • Autoimmunity is a condition in which the immune system attacks tissue in the body, mistaking it for a foreign invader. Neuroautoimmunity is more common than people realize and can cause a wide range of neurological symptoms, depending on the area of the nervous system being attacked. Symptoms are caused by flares of the autoimmune condition, which can be whatever triggers the body’s immune system. These people also have symptoms of brain inflammation.

If you would like help understanding Brain Inflammation, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

Why the brain becomes inflamed

Most people think the brain is made up mainly of neurons and that neurons run the show. But in recent years, research shows neurons only make up about 10 percent of the brain. The rest is made up of the brain’s immune cells, called glial cells. Glial cells outnumber neurons 10 to 1.

Although the glial cells are the brain’s immune system, scientists have discovered they do much more than defend the brain. When the brain is not battling inflammation, glial cells support healthy neuron function, clear away plaque and debris that can lead to brain degenerative diseases such as Alzheimer’s or Parkinson’s, and they help facilitate efficient pathways of communication in the brain.

Factors that cause brain inflammation include a brain injury, unmanaged autoimmune disease, high blood sugar, eating inflammatory foods, undiagnosed food intolerances, excess alcohol consumption, a chronic viral or bacterial infection, leaky gut, leaky blood-brain barrier, hormonal imbalances or deficiencies, or other chronic health conditions and imbalances.

When the brain is in a chronic state of inflammation, this takes glial cells away from their job of supporting neuron health, debris clearing, and neuronal communication. This not only causes symptoms like fatigue and depression but also raises your risk of more serious brain disorders down the road.

If your symptoms are in the mild category, following functional medicine protocols (finding and addressing the root causes of your brain inflammation) can help restore your brain health. As long as you follow a healthy diet and lifestyle, you can keep brain inflammation at bay.

These strategies include:

  • Balancing blood sugar; lowering blood sugar if it’s too high.
  • Removing foods that cause an immune reaction from your diet, gluten in particular.
  • Repairing leaky gut and leaky blood-brain barrier.
  • Improving microbiome diversity.
  • Addressing autoimmune conditions.
  • Addressing chronic infections.
  • Taking high-quality glutathione and other supplements to dampen inflammation.
  • Daily exercise, especially high-intensity interval training (HIIT).
  • Hormonal balance if necessary.

If your brain inflammation symptoms are in the moderate to severe category, you still need to follow these steps, but you may need pursue one or more of them very aggressively, as well as adjust your expectations. Unlike the immune system in the body, the brain’s immune system does not have an off switch and inflammation can move through the brain like a slow-moving forest fire for months, years, or even decades. If you have not been the same since a brain injury or other brain insult, this may apply to you.

Additionally, if glial cells undergo a severe inflammatory event, such as a brain injury, they can become “primed.” A primed glial cell permanently changes its physical structure to function less as a neuron helper and more as an immune soldier. This also shortens its lifespan. As with neurons, we only have so many glial cells — their numbers dwindle as we age, and unmanaged brain insults and injuries and unhealthy diet and lifestyle habits can accelerate their demise.

Once glial cells are primed, acute inflammatory events can trigger your brain inflammation symptoms, even if you are following a healthy diet and lifestyle. Also, symptoms from triggering events will be much more severe once your glial cells have been primed. Whereas someone with mild to moderate neuroinflammation may suffer from some brain fog or fatigue if triggered, a person with primed glial cells may see loss of brain function, depending on the area of the brain most affected. This could mean bouts of memory loss, inability to speak properly, loss of muscle function, fatigue so severe they are bed ridden, and more. Once your glial cells are primed, it becomes necessary to structure your life around preventing flares.

Note: One scenario that can occur with primed glial cells is that anti-inflammatory functional medicine protocols may work great for a few weeks and then the person has a rebound crash with severe symptoms. This does not mean the protocols aren’t working, it just means you need to slow down with your protocols and keep systematically working through the various mechanisms until you find your primary triggers, whether its blood sugar, hormonal imbalances, or a dietary or chemical trigger. They will be different for everyone.

Trigger-happy neurons

Outside of brain inflammation lies another mechanism of brain-based symptoms called “neurons close to threshold.” This means that a triggering neurological event, such as smelling perfumes for the chemically sensitive person, eating gluten for the gluten intolerant person, pushing your brain past what it can handle (with reading, working, studying, driving, etc.), too much noise for someone who is sound sensitive, etc. can fatigue fragile neurons and trigger symptoms.

For instance, a scent-sensitive person may develop migraines and fatigue walking past a perfume counter, or a gluten sensitive person may suffer from brain fog and fatigue after eating gluten. Or a day-long drive may take three days to recover from for the person whose neurons have lost endurance.

Poor health and chronic inflammation sabotage neuronal mitochondria, the energy factory in each cell. This causes a neuron to fire too easily, and then to fatigue. A classic example is tinnitus — auditory neurons are too close to threshold and “hear” noise that isn’t there, which causes ringing in the ears.

In these cases, rehabilitation includes anti-inflammatory strategies for the brain, but also gently exercising the neurons back to better health. This may mean a gradual introduction of essential oils for the scent-sensitive person, using hearing aids to gently stimulate the auditory neurons for the person with tinnitus (there are other causes of tinnitus, this is just one), or gradually increasing reading time each day to build endurance.

This is a broad overview of neuroinflammatory concepts. Ask my office how we can help you manage your brain inflammation.

Want to know more? Schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

New study links PPIs to earlier death, chronic disease

New study links PPIs to earlier death, chronic disease

If you struggle with heartburn or acid reflux, you just pop some pills for that, right? Turns out regular use of drugs to treat heartburn, acid reflux, and ulcers can lead to an earlier death. These disorders are some of the easier to manage using functional medicine protocols, so it’s unnecessary to risk shortening your lifespan through chronic disease when you can enjoy improved health instead.

A recent study found that chronic use of proton pump inhibitors (PPIs) is linked to an increased risk of death from cardiovascular disease, kidney disease, and upper gastrointestinal cancer. The degree of risk increases with duration of use, even if you take low doses. Other studies have linked PPIs to dementia, bone fractures, and pneumonia.

If you would like help understanding about Stomach Acid, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

Common brands of PPIs include Prevacid, Prilosec, Nexium and Protonix.

The study looked through the medical records of more than 200,000 people over 10 years. They found those who took PPIs had an almost 20 percent increased rate of death over people who took other types of acid-suppressing drugs (unfortunately, they did not compare death rates to people who took no acid-suppressing drugs). This applied to both prescription and over-the-counter PPIs.

What’s even more alarming is that researchers found more than half the people taking PP!s had no medical need for the drugs and PPI-related deaths were more common in this group.

Why you should address the root cause of your acid reflux or heartburn instead of taking acid-suppressing drugs

It’s assumed overly high stomach acid causes heartburn and acid reflux, but in most cases it’s due to low stomach acid. Stomach acid is vital to the health of the body in its role of digesting foods, in particular meats. When stomach acid is too low your stomach is unable to properly digest foods. Your small intestine does not want to accept improperly undigested food — this will damage its lining and contribute to intestinal permeability, or leaky gut. The low pH of the stomach acid prevents the valve to the small intestine from opening and, as a result, the contents of the stomach shoot back up into the esophagus.

Although the food is not acidic enough to gain entry into the small intestine in a timely manner, it is too acidic for the delicate tissue of the esophagus, which it burns as it shoots back up toward your throat. The extra time the food spends in your stomach also causes it to putrefy, causing that acid stomach sensation, or the feeling of having a brick in your stomach. Some people quit eating meat not because they want to be vegetarians, but because eating meat makes them feel sick.

Low stomach acid contributes to digestive issues throughout the rest of the digestive tract. As undigested food travels into the intestines, it causes inflammation and damages the lining of the intestines. This leads to intestinal permeability, or leaky gut, a condition in which the lining of the small intestine becomes inflamed and leaky. Leaky gut allows undigested foods into the bloodstream, yet prevents micronutrients from passing through because of the inflammation. Undigested foods in the bloodstream trigger inflammation throughout the body.

Stomach acid serves another useful purpose in that it kills bacteria, fungi, and other pathogens that may be in your food, preventing them from getting into the digestive tract and the bloodstream. When stomach acid is low, you lose this additional layer of protection.

Sufficient stomach acid also prevents food sensitivities. Undigested food particles trigger the gut’s immune system to become over burdened and over reactive. This causes the immune system to start reacting to more of the foods you eat, creating immune reactions that become food sensitivities. This is called losing oral tolerance, and it can be a primary cause of food sensitivities and other health issues.

Symptoms of low stomach acid

  • Heartburn
  • Acid reflux
  • Indigestion
  • Stomach ulcers (low stomach acid raises the risk of an pylori infection, which causes stomach ulcers)
  • Nausea
  • Belching after meals
  • Hiccups after eating
  • Constipation
  • Diarrhea
  • Undigested food in stools

What to do for low stomach acid

You can help support your stomach acid by taking betaine hydrochloric acid (HCl) capsules. Take HCL after you begin eating a meal with meat or protein. How much do you take? Keep increasing your dose until you feel warmth in your stomach, then cut back down to the previous dose. You may need quite a bit in the beginning but then find you need to gradually lower your dose over time.

If you feel intense gastric burning with even one capsule, it means you may have ulcers and an H. pylori infection that can be treated with nutritional compounds.

Want to know more? Schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

Ask my office for more advice on how to manage your heartburn, indigestion, or acid reflux, and how to improve your overall health by improving your digestive health.

New lab test in the works for chronic fatigue syndrome

New lab test in the works for chronic fatigue syndrome

Chronic fatigue syndrome — more correctly called myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) — is one of the more frustrating chronic illnesses because most doctors don’t believe it exists or that it’s a psychiatric issue. Despite symptoms that completely debilitate its victims, ME/CFS is often the butt of jokes or medical ridicule because there is no lab marker to diagnose it even though it has been linked to inflammation of the nervous system.

However, that may change thanks to the invention by a father whose adult son has been bedridden with ME/CFS for the last 10 years.

The father, who is also a Stanford scientist, developed a simple blood test that measures the energy cells expend in order to maintain homeostasis after exposure to salt. Salt stresses cells, which must retain balance in sodium levels in order to function properly.

The researcher passed the cells exposed to salt through a small microchip that uses an electrical current to measure the energy exertion of the cells. Less exertion indicates the cells are able to easily maintain sodium balance, while more exertion meant finding balance required considerable effort.

The test was run on 40 people — 20 of whom suffer from ME/CFS and 20 healthy controls. In all 20 of the ME/CFS group, the cells expended significantly more energy in response to the salt compared to the cells of the 20 healthy people. This indicates the ME/CFS group had cells that were considerably less functional and more stressed.

Poor cellular function leads to poor function of the body and brain. Dysfunctional cells that can’t produce enough energy result in a body that is constantly fatigued and in poor health with multiple symptoms.

Although the test needs to be run on larger groups of people, if the research is able to replicate these results, it means conventional medicine will finally have the biomarker it needs to legitimize ME/CFS as a medical condition in the eyes of ordinary doctors.

If you would like help understanding Chronic Fatigue, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya

Conventional advice for ME/CFS can be debilitating

One mistake many conventional doctors make when they examine a patient with ME/CFS is to assume they are lazy or hypochondriacs. As such, it’s common for doctors to tell ME/CFS patients to exercise to improve their symptoms.

This is bad advice for the ME/CFS patient whose cells are struggling to maintain just basic functions.

In fact, many patients with chronic fatigue are so severely fatigued they cannot work, have normal lives, or even leave their beds. Any exertion exacerbates their symptoms in what is called “post-exertional malaise.” For these individuals, exercise is an extremely inappropriate prescription.

ME/CFS affects several million people in the United States, although it’s estimated that as many as 90 percent of sufferers have not been diagnosed, due to the difficulty of receiving a proper diagnosis. It can take years and visits to multiple doctors to find one who will take the symptoms seriously.

Another difficulty in diagnosis is that patients suffer from multiple symptoms in addition to chronic fatigue, such as chronic pain, difficulties with memory and concentration, gut issues, and extreme sensitivities to light, sound, smell. Poor cellular function affects multiple organs so that symptoms can vary depending on the person.

ME/CFS can be diagnosed though a simple checklist of symptoms, however most primary care doctors are not aware of the list or adhere to the belief the disorder is imaginary. Conventional doctors also don’t like to diagnose ME/CFS because no drugs exist to treat it.

However, should the new testing prove to be accurate, it would give the millions of sufferers a diagnosis, thus eliminating the demoralizing mystery. This would also open the doors to new research into the condition.

Recent research into brain inflammation could also bring hope for ME/CFS

Fortunately, recent research breakthroughs in brain inflammation offer promise in not only validating ME/CFS but also its treatment.

Brain inflammation is more common than previously realized and is increasingly linked to myriad conditions other than ME/CFS, including depression, anxiety, childhood brain development disorders, and Alzheimer’s and Parkinson’s disease.

Immune cells in the brain outnumber neurons 10 to one and are vastly more important than previously realized. They are responsible for maintaining neuronal health and function and removing debris and plaque from the brain. However, when the brain is impacted by inflammation from dietary or lifestyle factors or a brain injury, the brain’s immune cells must abandon their jobs of supporting neuronal health and instead go into persistent warrior mode, damaging brain tissue in the process. Unlike the body’s immune system, the brain’s has no off switch.

There are no drugs to tame brain inflammation, however, it has been shown to respond to certain botanical compounds and functional medicine protocols that include dietary, lifestyle, and health interventions.

Ask my office for more advice on how we can help you with fatigue.

Want to know more? Schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

Want healthier children? Send them outside to play

Want healthier children? Send them outside to play

American children are busier than ever. Between tutoring, over-scheduled after-school activities, and the addictive lure of video games and smart phones, children spend half as much time playing outside than their parents did. Kids today play outside an average of a dismal 4 hours a week, compared to 8 hours when their parents were children. Sadly, lack of play time robs children of important developmental and health benefits. Humans are actually designed to grow based on plenty of play time (adults too!).

Two of the most important ingredients for beneficial childhood play are the outdoors and boredom. Though it can feel temporarily nightmarish to the child, boredom is great for the developing child brain — it forces children to employ their own agency, creativity, and, if other children are present, collaboration.

Why play is vital to childhood development

Free play develops social, emotional, and academic foundations that will server children later in life. It improves emotional intelligence and the ability to self-regulate. It also helps children learn about themselves, what they’re good at, and what they like to do.

Some industry experts argue that the qualities developed through free play will be what gives those children an edge in a world increasingly dominated by artificial intelligence and robots. Free play encourages compassion, creativity, complexity, and dexterity — skills that will always set humans apart from robots.

Also, health experts argue that lack of sufficient free play is contributing to the explosion of depression and other mental disorders in children. Depression is rising fastest among teens and young adults. Free play develops self-directed life-coping skills in kids that they don’t get in a violin lesson or soccer practice.

For children to fully enjoy the developmental aspects of free play, there is one thing parents must do: stay out of it. “Successful” childhood play is self-motivated by the child, as well as fun, engaging, and free of the normal rules of life.

If you would like help understanding how your children Become Healthier, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

Several categories of healthy child’s play have been identified:

Imaginative play. This includes drawing, painting, sculpting, and playing with water. Imaginative play is necessary to develop creativity, self-expression, communication, and experimentation with reality.

Building. Kids love to build stuff out of whatever materials available, whether it’s Legos, rocks, or sticks. Building play develops fine motor skills, reasoning skills, resilience (because these structures always collapse), and problem-solving.

Physical play. This is the kind of play that makes harried moms send their kids outdoors in order to protect the furniture. Rough housing, wrestling, play fighting, and other forms of physical play develop gross motor skills, physical fitness, perseverance, and memory.

Dramatic play. Some of the most engrossing forms of childhood play are the elaborate dramas, play acting, dress up, and shows that kids create. This form of play develops emotional regulation, relationship skills, empathy, cooperation, and negotiation.

Nature: A vital ingredient to childhood play

In addition to allowing children the space to transition through boredom into play, the outdoors is another vital ingredient to healthy childhood play.

Between addictive digital lures, overscheduled afterschool activities, and helicopter parenting, children today spend less time outdoors than do maximum security prisoners. This is tragic.

Harvard Medical School has identified these reasons children need to spend ample time outdoors:

Sunshine. Regular exposure to sunshine is necessary for human health to regulate the sleep-wake cycle and hormonal system, prevent mood disorders, and promote healthy immune function and bone growth.

Exercise. Children should exercise an hour a day. Free play outdoors better encourages this.

Healthy risk taking. Taking risks is an important part of free play, despite parental fear. Healthy risk taking during outdoor play helps children build good life skills and confidence.

Socialization. Socialization is one of the most important factors in good health. Letting kids play outside gives them the opportunity to meet other kids and develop social skills.

Appreciation of nature. Many studies point to the health benefits of time spent in nature. Letting children have unstructured play time among trees, dirt, streams, and other natural features instills a lifelong appreciation of nature.

It used to be parents sent their kids outside to play to get them out of their hair. These days, parents must contend with pushback from kids who would rather play video games or do other online activities indoors. Parents too must unplug long enough to enforce some digital-free outdoors play time — in all kinds of weather. Kids act like boredom is going to kill them, but if you let them see it through chances are they’ll eventually engage their innate resources for unstructured play.

Want to know more? Schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

Depression is a disorder of inflammation in many cases

Depression is a disorder of inflammation in many cases

Depression is one of the most common mental disorders in the United States, affecting more than 16 million people. As such, antidepressant use has jumped by 65 percent in the last 15 years, with one in eight Americans over the age of 12 taking antidepressants.

These statistics are alarming considering the root causes of depression are going unaddressed. Like pain or injury anywhere in the body, depression is a warning flag from the body that the system is out of balance. Stamping out the root causes of depression is like removing the engine light in your car instead of investigating what’s wrong with the car.

In functional medicine we look at the body as an integrated whole, with all parts working together and influencing one another. If you understand human physiology, it doesn’t make sense to isolate and treat one part of the body — such as the brain in depression — without including the overall health of the body.

Many factors can play into depression, including blood sugar imbalances, hormonal imbalances, immune dysregulation, gut health, and gut microbiome dysfunctions.

All of these factors can lead to brain inflammation, which scientists are increasingly finding is the most common cause of major depressive disorder. This type of depression does not respond to antidepressants.

Antidepressants target brain chemicals. called neurotransmitters, that govern mood, motivation, behavior, and mental activity. Some natural remedies, such as 5-HTP or Saint John’s Wort, also target neurotransmitters.

However, this model does not take into account newer research that shows depression is usually due to inflammation. Inflammation in the brain disrupts brain function in several ways that leads to depression.

If you would like help understanding Brain health and Inflammation, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

Brain inflammation slows firing between neurons

Your brain operates through communication, or firing, between neurons. However, when the brain becomes inflamed, the inflammation slows down conduction between neurons. Slowed firing between neurons in the frontal and limbic lobes of the brain leads to depression.

Brain inflammation prevents the production of neurotransmitters

Feeling happy and content instead of depressed depends on proper neurotransmitter production and activity in the brain. Brain inflammation has been shown to sabotage the synthesis of dopamine and serotonin, the two neurotransmitters most associated with depression.

Dopamine is called the “pleasure and reward” neurotransmitter. Symptoms of low dopamine include:

  • Inability to handle stress
  • Inability to self-motivate
  • Inability to start or finish tasks
  • Feelings of worthlessness
  • Feelings of hopelessness
  • Short temper over minor upsets
  • Isolating oneself from others
  • Unexplained lack of concern for family and friends

Serotonin is the “joy and well-being” neurotransmitter. Symptoms of low serotonin include:

  • Feelings of depression
  • Feelings of inner rage and anger
  • Difficulty finding joy from life’s pleasures and favorite activities
  • Depression when it is cloudy or when there is lack of sunlight
  • Not enjoying friendships and relationships
  • Not enjoying favorite foods
  • Unable to fall into deep restful sleep

As dopamine levels drop, you lose your motivation and drive. As serotonin drops, you lose your mood, sense of happiness, and satisfaction with things you used to love.

While this may look like a neurotransmitter problem, antidepressants typically have no effect because they do not address the brain inflammation causing it.

Brain inflammation prevents neurotransmitter receptor sites from working well

Brain inflammation also inhibits the function of receptor sites on neurons for neurotransmitters. Even if there is enough dopamine or serotonin in the brain, brain inflammation will prevent receptors from responding to them appropriately. This prevents neurons from communicating with one another efficiently and depression results.

Brain inflammation and depression are signs the brain is degenerating too fast

The brain is made up of two types of cells: neurons and microglia cells. Microglia cells are the brain’s immune cells and facilitate healthy neuron function, respond to foreign invaders, and clean up plaque and debris.

However, the brain’s immune cells don’t have an off-switch like the body’s. When they are triggered by a brain injury, an inflammatory food, unstable blood sugar, a chronic infection, poor gut health, infectious bacteria in the gut, chronic stress, alcohol abuse, and other insults, they become over-activated in an effort to protect the brain. Unfortunately, they don’t necessarily turn off afterward and can stay in a “primed” over active state indefinitely if constantly triggered by poor dietary and lifestyle choices. This is what causes brain inflammation and depression.

I hope you can see now why so many people don’t respond to antidepressants and why it’s so important to address the root causes of depression. Failing to do so allows brain inflammation to continue unchecked, raising the risk of dementia, Alzheimer’s, Parkinson’s, and other brain degeneration diseases. Ask my office how functional medicine can help you tame brain inflammation and overcome depression.

Want to know more? Schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

Exercise and autoimmune disease: A balancing act

Exercise and autoimmune disease: A balancing act

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.

If you would like help understanding Exercise and Autoimmunity disease, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

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.

Ask my office for more information on managing autoimmune disease and chronic health symptoms.

Want to know more? Schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

Subscribe To My FREE 7-Part Thyroid Video Series!

Have you ever wanted to know everything there is to know about your thyroid? This 7-part video series will cover thyroid lab testing, nutrition and infections that affect the thyroid, toxins, thyroid hormone conversion, lifestyle, and adrenal interplay. 

You have Successfully Subscribed!