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:
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.
If you feel like you have a harder time staying slim than your grandparents did at your age, you are right. We are about 10 percent heavier than people in the 80s, even when we eat the same foods and exercise just as much. This may be due to changes in lifestyle and environmental factors that impact our BMI, or body mass index.
Recent research by York University’s Faculty of Health shows it’s harder to maintain the same weight at a certain age than it was for someone 20 or 30 years ago. Even if you eat exactly the same macros (protein, fat, and carbs) and do the same amount and type of exercise, you are likely to be heavier than they were at your age.
In fact, with all factors accounted for, the predicted BMI has risen 2.3 points between 1988 and 2006.
According to study author Jennifer Kuk, “Our study results suggest that if you are 40 years old now, you’d have to eat even less and exercise more than if you were a 40-year-old in 1971, to prevent gaining weight. However, it also indicates there may be other specific changes contributing to the rise in obesity beyond just diet and exercise.”
Specific factors contribute to our increased BMI
Historically we tend to look only to dietary and exercise habits when we consider our weight or BMI (body mass index).
However, weight management is much more complex than watching what you eat and how much you work out. Our BMI is affected by many factors such as:
Gut bacteria populations
Nighttime light exposure
While the study’s authors admit we need more research to determine exactly how these factors play into the changed BMI picture, they suggest three main players:
Increased environmental toxins. Compared to 30 years ago, we are exposed to a higher level of environmental toxins such as pesticides, air pollution, heavy metals, flame retardants, plastics used for food storage, and more. These toxins put a heavy burden on the endocrine system, altering the hormonal processes that affect metabolism and weight management.
Increased use of prescription drugs. Since the 1970s our use of prescription drugs has risen dramatically. Many antidepressant drugs are linked with weight gain and are the most prescribed drugs in the US for people between 18 and 44.
Our gut microbiome has changed. The gut microbiome, or the community of good and bad bacteria that naturally inhabit the digestive tract, have changed dramatically since the 80’s.
Americans eat differently than they used to. The products we eat are more filled with antibiotics, pesticides, and other toxins; we eat more artificial sweeteners; and we eat more junk food. All of these factors may negatively affect our gut bacteria populations.
A hot topic of research, the gut microbiome is linked to more and more aspects of health and disease. We now know that some gut bacteria are linked with weight gain and obesity. In fact, doctors are even using fecal implantation — insertion of gut bacteria from a healthy slim patient into the gut of an unhealthy obese patient — to reduce chronic obesity.
If you would like help understanding about keeping your weight balanced, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
Support your microbiome with SCFA
In functional medicine we consider the gut microbiome to be a foundation of health. An imbalanced gut microbiome can prevent you from healing from many health disorders, so it makes sense to do everything you can to support yours.
One important factor is oral tolerance, or the body’s ability to properly recognize food proteins. When we lose oral tolerance, the immune system mistakenly thinks more and more foods are pathogens, and we begin to have more food sensitivities, increased hormonal issues, increased autoimmunity, and imbalanced metabolism and weigh gain.
You can support oral tolerance by fixing leaky gut, supporting liver function, taming histamine reactions, reducing stress, and balancing blood sugar. But one of the best ways to support it is by providing your body with plenty of short-chain fatty acids (SCFA).
SCFA are powerful gut signaling compounds found in fruits and vegetables that affect not only the gut but also the brain and other parts of the body.
Your gut bacteria not only make SCFA, they also need them as fuel to produce more SCFA. The more you eat them, the more your good gut bacteria can outweigh the bad.
Three main SCFAs include:
SCFA bind to cell receptors that control your hunger and appetite, turn off insulin resistance, and burn body fat more efficiently.
When you are low on SCFA you will:
Have a larger appetite
Be prone to insulin resistance (think pre-diabetes)
Store body fat better than you burn it
When gut diversity is ruined, SCFA can’t signal properly and you end up with what we call an “obese microbiome.”
How to support SCFA
To support healthy levels of SCFA, adopt the following habits:
Eat abundant and varied produce. Eat plenty of diverse vegetables so your gut bacteria stay adept at recognizing many different food proteins. Aim for 7 to 9 servings a day. One serving consists of a half cup of chopped vegetable or one cup of shredded greens. Go easy on high-sugar fruits to keep your blood sugar stable.
Supplement with SCFA. You may benefit from also supplementing with butyrate, the main SCFA. Start with one capsule a day and work your way up to two capsules twice a day.
Boost glutathione levels. Glutathione is the master antioxidant that helps dampen inflammation, a main factor in loss of microbiome diversity. Take absorbable glutathione such as s-acetyl glutathione (regular glutathione isn’t absorbed well), or its precursors such as n-acetyl cysteine.
There are many other helpful ways to support a healthy microbiome. Contact my office to determine your microbiome health and how to improve it, so you can maintain a healthy weight.
What’s for BREAKFAST? Here is a great, simple recipe that is good for you as well.
YUMMY CHIA BERRY BREAKFAST ~ from the Celaya Kitchen
1 cup purified water 3 Tbsp chia seeds 2 Tbsp hemp seeds ½ cup organic cherries (fresh or frozen) ½ cup organic blueberries (fresh or frozen–wild blueberries are best) 3 drops liquid stevia (optional)
Pour all ingredients into a pot and heat until chia seeds are soft, and if using frozen berries, they must be warm and soft. Instead of both ½ cup cherries and ½ cup blueberries, you can just use 1 cup blueberries.
This makes a nice breakfast or midmorning snack after first drinking a cleansing green juice like celery juice or Heirloom Greens (https://drcelaya.com/product/heirloom-greens/).
You can also make this as a dessert topped with a scoop of coconut ice cream.
Weight training is not the first exercise choice that comes to mind for seniors. Instead we think of chair yoga, walking, dancing, or aqua aerobics. However, science shows weight training is one of the best types of exercise for aging whether you’ve been doing it your whole life or have never touched a barbell in 60-plus years.
Of the 57 million deaths worldwide in 2008, more than 5 million were caused by lack of physical activity. Roughly 80 percent of adults fail to meet recommended guidelines for physical activity.
For seniors in particular inactivity and a sedentary lifestyle are dangerous, increasing the risk of health conditions such as:
High blood pressure
There is a common misperception that the elderly should stay away from strenuous activity. It is important to use safe equipment, focus on correct form, and warm up and cool down properly, but using your muscles as you age isn’t inherently dangerous.
In fact, studies show that lifting weights — whether heavy or light — helps us in many ways as we age.
Weight training reduces the risk of falling by maintaining or even increasing muscle mass and helping maintain bone density. This makes the elderly much less susceptible to age-related and disabling bone breaks from falls or accidents.
This also helps stave off loss of independence, one of the greatest worries around aging.
Strength training can promote mobility and function and even help combat depression and cognitive decline.
An analysis of the National Health Interview Survey (NHIS) database found that adults 65 and older who strength trained twice a week had a 46 percent lower mortality rate. He also found strength training reduces all causes of death, including cancer and cardiac death.
Drawing from the data, the analysis outlined 78 science-backed benefits for seniors who lift weights. The main categories include:
Combat age-related muscle loss and sarcopenia
Burn fat and increase muscle mass
Support functional independence
Improve quality of life
Improve osteoarthritis and bone health
Increase cardiovascular health
Improve mental health and cognitive functioning
Reduce mortality risk
Fight Type 2 diabetes
Improve quality of sleep
Recover from hip fractures
The study showed that those who had lifted regularly for some time were protected against numerous age-related health issues related to neuromuscular functioning, sarcopenia, muscle force-generating capacity, cognitive functioning, overall functional capability and performance, and mitochondrial impairment.
Lifting weights risks at any age, however, hundreds of studies have shown weight training to be safe, enjoyable, and beneficial as we get older.
Anyone can get injured when working out, so knowing how to safely use equipment, warming up and cooling down properly, and using proper form will keep you in action.
Before starting, have a medical checkup or ask your doctor for clearance. This is especially true if you haven’t exercised before or have taken a long break from physical activity.
What type of weight training is best?
Weight training is an activity anyone can start regardless of age. It doesn’t take lifting like a competitor to gain major benefits, and many of the benefits are immediate. As you train, your cardiovascular and musculoskeletal fitness will improve, thus helping you to prevent injuries as you progress.
Whether you train using your body weight, dumbbells, systems weights, full Olympic style, or with some other style, focus on gradually increasing intensity and power.
A personal trainer can help you meet your goals with a form that works for you, plus teach you how and when to safely increase your challenges. Finding a weight training style you like will motivate you so you keep showing up for workouts — whether it’s at the gym or in your living room.
Before starting any exercise program, be sure to consult with your health care practitioner, and if you are uncertain where to begin, reach out to a local certified personal trainer who can guide you.
If you would like help understanding the benefits of weight training for seniors, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
If you’re getting your TSH levels checked to monitor your thyroid health, it’s best to get that done in the morning. Otherwise, your results may come back normal even though you have hypothyroidism.
All the body’s hormones follow a daily rhythm, including thyroid hormone. This means there are times of the day when it naturally higher or lower. Researchers tested the blood of hypothyroid subjects both before 8 a.m. and again between 2 and 4 p.m.
In hypothyroid patients both untreated and on thyroid medication, TSH dropped was substantially lower during the afternoon test. This means an estimated 50 percent of people with hypothyroidism are not being diagnosed.
In the untreated group, TSH was 5.83 in the morning and 3.79 in the afternoon. In the treated group, TSH was 3.27 in the morning and 2.18 in the afternoon.
A 2004 study also showed late morning, non-fasting TSH was 26 percent lower compared to the early morning, fasting TSH. This means even a late morning blood draw could result in a failure to diagnose. Do you really want to know what is going on with your thyroid? Schedule a FREE 15-Minute Consultation with Dr. Celaya.
TSH blood test timing and functional medicine ranges
The timing of your blood draw plays an important role in reading a thyroid panel. However, there is more to it.
Even with an early morning blood draw, many doctors will still fail to diagnose hypothyroidism because they use lab ranges that are too wide and that do not reflect genuine thyroid health.
Many doctors still use a hypothyroidism TSH range of 0.5 to 5.0 even though the American Association of Clinical Endocrinologists recommends 0.3 to 3.0.
In functional medicine, we use an even narrower range of .25 to 1.25. We also know that only looking at TSH can miss hypothyroidism.
For example, TSH may be normal but other thyroid markers are off. That’s why it’s important to order a thyroid panel that includes total and free T4 and T3, reverse T3, free thyroxine index (FTI), T3 uptake, and thyroid binding globulins. Many conditions can cause poor thyroid function, including inflammation, hormonal imbalances, and chronic stress. Ordering these other thyroid markers provides more insight into such imbalances.
Always include a test for autoimmune Hashimoto’s hypothyroidism
In addition to these markers, anyone with symptoms of hypothyroidism should also test for Hashimoto’s, an autoimmune disease that attacks and destroys the thyroid gland.
Why? About 90 percent of hypothyroidism cases in the US are caused by Hashimoto’s. To screen for Hashimoto’s, order TPO and TGB antibodies.
Thyroid medications may be necessary to support thyroid function, but they do not address the autoimmunity attacking the thyroid gland. Failing to manage Hashimoto’s increases the risk of developing other autoimmune diseases such as pernicious anemia, rheumatoid arthritis, vitiligo, and Type I diabetes. It will also make it more difficult to manage your symptoms.
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.