Written by Karen Lee – ‘The Sensitive Foodie’
A staggering 10% of the UK population has been diagnosed with one or more autoimmune diseases1. There are over 100 different types; some may be familiar, such as rheumatoid arthritis, type 1 diabetes, and multiple sclerosis. Others, like Goodpasture’s syndrome, are very rare. Each condition tends to be treated individually. Only when they’re grouped under the heading of autoimmune disease can you see just how many people are affected. But what is autoimmune disease? And what can be done to help people live well with these conditions?
What is autoimmune disease?
Autoimmunity is still not fully understood. It develops when the immune system, our internal defence system, becomes confused, mistaking healthy cells and tissues for foreign, attacking them as it would any invader. Some conditions target specific organs or tissues, like the thyroid gland in Hashimoto’s disease. Others, like rheumatoid arthritis, target systems (joints and connective tissues). The thing they all have in common is chronic inflammation and an overwhelmed immune system.
Each condition also has its own set of symptoms although issues like pain, fatigue and loss of function are common for all. These may be experienced only during an acute phase (flare-up) or every day. Medication can replace lost function in some conditions, like type 1 diabetes (insulin), and many patients are prescribed medications that dampen down the overactive immune response. Unfortunately, these can come with other side effects.
Autoimmune diseases affect people of all ages; 75% of people are women.3 Many people are diagnosed during their 20’s, 30’s and 40’s. For some, this has a devastating impact on careers, income and family dynamics. If you live with an autoimmune disease, you will know just how hard it can be to manage. You will also be at increased risk of other chronic health problems like heart disease and cancer4.
What causes autoimmune disease?
There appears to be a combination of risk factors rather than one single cause. Multiple genes play a part but account for only 25 to 40% of the risk. Environmental factors have a much greater impact on the immune system5. They’re also involved in whether these genes are switched on or not.
Environmental influences include toxic chemicals, air pollution, cigarette smoke, stress, poor diet and lack of vitamin D. Infections are also thought to be involved, like the Epstein-Barr virus that causes glandular fever6. Poor gut health and an imbalanced microbiome are also being investigated as a triggering factor.7
If you have an autoimmune disease, you’ve probably asked What can I do to feel better?’ Growing evidence shows that modifying these environmental or lifestyle factors has positive effects, helping patients live well with these conditions.
What lifestyle changes can I make?
Whilst it might not be so easy to change where you live, there are lots of actions you can take to support your health. Here are a few to get you started:
- Stop smoking. Cigarette smoke contains multiple toxic chemicals that have a negative impact on the body, including the immune system. If you find it hard to quit, ask your GP or health team for support.
- Ensure you get enough vitamin D. Get your blood levels checked and supplement as needed, especially during the winter. It’s also important to get outside in the sunshine – safely (take extra care if you have conditions like lupus).
- Manage stress. The immune system and stress response are interlinked with each other and the gut microbiome. Big stressful events are hard to avoid, but activities like meditation, mindfulness and exercise can increase resilience and help with day-to-day stressors. People with autoimmune disease often have higher levels of depression or anxiety8; seeking help from your healthcare team can make a big difference.
- Get enough sleep. Sleep can be disrupted by pain or discomfort – good sleep hygiene is still important to support the body’s natural rest and recuperation time. Avoiding screens and blue light before bed, blocking out light pollution, and having a supportive mattress and pillow can all help support sleep.
- Eat a healthy diet. Whilst there is no definitive ‘autoimmune diet’, researchers agree that diet quality is key, such as a plant predominant diet. This includes lots of fresh fruit and vegetables, whole plant foods, including whole grains (gluten-free if needed), healthy fats from nuts and seeds, and plenty of protein sources like beans and legumes. A quality diet excludes highly processed and ultra-processed foods, saturated fats and refined sugar. Lots of sources of fibre support the microbiome, and plant foods are packed with micronutrients and antioxidants that support the immune system.
Where do I start?
Managing an autoimmune condition is about progress, not perfection. If you are in an acute phase or feeling overwhelmed by fatigue and pain, focus on small, sustainable shifts rather than a total overhaul.
Don’t try to change everything at once. Focus on achievable habits:
- Nutrition: Add one extra portion of produce daily.
- Rest: Move your bedtime earlier.
- Movement: Try a short walk or light stretching at home.
Once a habit sticks, introduce a new one every few days or weeks. Incremental changes reduce the risk of flares and make the process feel manageable. Lifestyle changes effectively complement medical treatment. If you feel stuck, consult your specialist, a local health provider, or a qualified health coach to create a personalised plan.
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References:
1) Conrad, N. et al (2023). Incidence, prevalence and co-occurrence of autoimmune disorders over time and by age, sex and socioeconomic status: a population=based cohort study of 22 million individuals in the UK. The Lancet, 401 (10391): 1879-1890
2) Autoimmune Association. https://autoimmune.org/disease-information/ Accessed 8/4/26
3) https://med.stanford.edu/news/all-news/2024/02/women-autoimmune.html
4) Furman, D. et al. 2019. Chronic inflammation in the etiology of disease across the life span. Nature Medicine; 25:1822-1832.
5) Vojdani A, Pollard KM, Campbell AW. Environmental triggers and autoimmunity. Autoimmune Dis. 2014;2014:798029.
6) Robinson, W.H. et al. Epstein–Barr virus as a potentiator of autoimmune diseases. Nat Rev Rheumatol 20, 729–740 (2024).
8) https://bmjgroup.com/autoimmune-disease-linked-to-doubling-in-depression-anxiety-bipolar-risks
Medical disclaimer
This content is for general information only and is not a substitute for professional medical advice. Always consult your GP or a qualified healthcare professional if you have any concerns about your health.