Breaking Down Autoimmune Disease

‘All disease begins in the gut’ - Hippocrates

WHAT IS AUTOIMMUNE DISEASE?

Whenever we hear the term autoimmune disease, it sparks fear into most, as it is the umbrella term for over one hundred debilitating diseases. The mainstream medical definition for autoimmunity is that the immune system mistakenly attacks the body’s healthy organs and tissues. The widely used treatment for autoimmune disease is to supress the immune system by medication so damage can no longer be done to the body (1). These medications may alleviate the symptoms for a limited time but they don’t address the root cause of the disease, or as I like to say, ‘dis-ease’ within the body. The focus should not be on stopping the immune system from working, the question should be why is the immune system attacking the body in the first place?

When we look at the word immune it literally translates to ‘having a high degree of resistance to an illness or disease’. Our immune system is our bodies protector, it is designed to fight disease, not create it. From personal experience of being diagnosed with an autoimmune disease, understanding how my body worked and what I could do to heal it from the disease was the inspiration that I used to transform and maintain my health.

Hippocrates had it right 2500 years ago when he said that ‘all disease begins in the gut’. Only now has modern-day clinical research caught up by proving that autoimmune disease does in fact begin in the gut (2). All autoimmune diseases have the same root cause, the only difference is what part of the body the immune cells attack (3). For example, rheumatoid arthritis effects the joints, Hashimoto’s disease effects the thyroid, Crohn’s disease effects the digestive tract, fibromyoma effects the muscles and Multiple Sclerosis effects the brain and spinal cord. Preventing, treating and reversing autoimmune disease lies in our gastrointestinal tract and more specifically our gastrointestinal wall or otherwise known as our gut wall or gut lining. On one side of the gut wall is our intestines and on the other side is 80% of our immune system and blood stream. One of the main jobs of the gut wall is to protect the immune system and blood stream from the contents within the intestines. This is a very important job because the intestines are highly exposed to outside particles through what we consume daily. A healthy gut wall has a strong structure, and this prevents any particles leaking from the intestines into the immune system and blood stream. A weak gut wall on the other hand has a compromised structure, holes in the wall open up and allow undigested food particles, toxins and bad bacteria to leak into your immune system and blood stream (1). This is also referred to as ‘Leaky Gut’ and can be the cause of many negative effects within the body. Short term effects include symptoms such as fatigue, pain and headaches, long term effects can trigger food intolerances or allergies, irritable bowel syndrome and autoimmune disease (1). Let me break this down even further. These nasty particles should not be able to reach your immune system or be circulating in your blood. The first line of defence, your gut wall, has failed to do its job and it is now up to the immune system to protect your body from these biological threats. The immune system detects these foreign particles and starts to fight them in an attempt to help the body. The way in which the immune system is wired to fight off invaders or heal damage is to create inflammation (1). This method is good in the short term, for example if you have a cut on your finger, short term inflammation heals the wound. But as the gut wall continues to fail at its job these nasty particles continue to flood the immune system and blood stream day in and day out. So over time inflammation continues to increase which creates damage or ‘dis-ease’ in the body. My autoimmune disease created a dangerous amount of intestinal inflammation, so much so that ulcers developed, causing severe internal bleeding. By understanding the mechanisms behind autoimmune disease, it is clear that your immune system is never misguided, it is trying its very best to protect you the only way it knows how. The body’s main goal is to be healthy, and it is our job to assist it in the best way possible.

WHAT CAN CAUSE A WEAK GUT WALL?

A weak gut lining is caused by intestinal inflammation over a period of time. Intestinal inflammation can be caused by a range of factors which I will discuss in detail below;

Dysbiosis in the gut

The term dysbiosis refers to a lack of balance within our gut. It’s hard to fathom but right now we have 100 trillion bacteria living in our gut and we call this the gut microbiome (1). We are actually made up of 90% bacteria and 10% human, how crazy is that. So, this huge ecosystem inside us needs to be balanced to promote optimal health. Good bacteria protect and build a strong gut wall, where bad bacteria weaken and destroy it. Once we start damaging this eco system and the bad bacteria outweigh the good bacteria this wreaks havoc on our wellbeing (4). What we consume and the environment our bodies are in dictate the bacteria levels of our internal ecosystem. The list below outlines the foods to steer clear of, or limit, to promote a well-balanced gut microbiome, strong gut wall and optimal health.

• Sugar - Sugar feeds the bad bacteria in the gut and promotes inflammation (1).

• Refined oils - Oils are a debatable and complex topic, but the key message here is to consume oils that are lower in omega 6, that are cold pressed and are not exposed to high heat. Avoid oils that have been tampered with, either by heat or chemicals. High consumption of omega 6 increases inflammation and oils can turn toxic to the body when exposed to high heat. Oils to consume at room temperature, include cold pressed olive, coconut and flaxseed, try to avoid canola, sunflower and cottonseed (5). I would only recommend cooking with the healthy butter alternative Ghee which is not toxic to the body when heated. Most processed foods containing oil have been exposed to high heat so try to avoid these where possible.

• Refined grain products - Foods such as white flour, white rice and white bread are classified as refined as they have been stripped of their nutritional value and generate inflammation in the gut (3). Choose whole grain options or swap for healthier alternatives such as almond flour, black rice, and sourdough bread instead.

• Artificial food additives - These include additives such as sweeteners, flavours, and colours, mostly found in processed foods. These additives are not natural to our bodies, so it treats them as invaders creating inflammation (3). Not to mention throwing the gut microbiome out of balance.

• Genetically modified organisms (GMO’s) - Animals, plants, or microbes where their DNA has been altered using genetic engineering techniques are referred to as GMO’s. These organisms are riddled with pesticides and viruses which kill off our good gut bacteria. Some examples include imported soy, corn, and sugar. These products are used in an array of processed foods which we see on the supermarket shelves (6). Key tip, buy unprocessed, organic, fresh, and local produce where possible and avoid processed foods.

Chronic emotional or physical stress

As humans we are designed to deal with stress but in short bursts, we are not meant to live in a constant state of ‘fight or flight’. When we experience the stress response it increases inflammation in the body and changes the hormones within the body. Over a period of chronic stress your gut wall is much more susceptible to damage (3). Managing stress levels and taking care of your mental health is crucial.

Infection

Infections in the body will naturally promote an inflammation response, as our immune system, after all, is trying to protect us. Sometimes the immune system may struggle to fight off infection or detect it, creating long term inflammation and ongoing issues (3). Fostering and maintaining a healthy immune system is key here.

Environmental toxins

Toxins are found everywhere, in the water we drink, the air we breathe, the food we eat and the products we put on our skin. The toxins that I am mostly referring to are heavy metals which are found in fish, antibiotics and hormones found in animal products and harmful pesticide sprayed on our fresh produce. Toxins disrupt our microbiome immensely and damage the gut wall (2). It is essential to be mindful of the environment around you and what you are consuming, to ensure it is all assisting your body to thrive. To limit the toxins on a day-to-day basis I recommend buying organic meat, and fresh produce where possible, filter your water and use natural products on your skin. It’s important to remember that the body has its own filtering detox system and we need to support this, the healthier we are the better our body can detoxify itself naturally.

Medications

Antibiotics, the contraception pill, blood pressure medication and paracetamol, are just a few of the medications that can cause damage to a perfectly healthy gut wall (4). I believe that there is a time and a place for modern medicine but it’s important to think about the medications you take and possibly look at other alternatives.

WHAT CAN WE DO TO SUPPORT OUR GUT WALL?

It’s important to remember the key theory when it comes to natural health, get rid of the bad stuff and put in the good stuff! I’ve suggested what to get rid of or limit in your life now let’s focus on the practical things that you can do to promote a healthy gut microbiome and gut wall and ultimately prevent, treat, and reverse auto immune disease

Consult a Naturopath

A naturopath is a qualified practitioner who specialises in using natural therapies to treat the underlying causes of illness and disease, support healing, and maintain your health (7). I would recommend working with your own naturopath if you have an active autoimmune disease, are in remission, or just if you’re wanting to optimise and maintain your health and wellbeing. As everyone has a different body and circumstances a naturopath will design an individualised health and wellness plan for you. A key aspect to healing from autoimmune disease is restoring and rebuilding the gut wall. There are many natural herbs, minerals and vitamins which can fast track this healing process. A naturopath is a specialist in this area and will provide you with the best treatment to optimise your health and life.

Eat anti-inflammatory foods

The father of natural medicine Hippocrates was at it again when he said, ‘let food be thy medicine and medicine be thy food’. Understanding that autoimmune diseases are caused by inflammation, it makes logical sense to decrease the inflammation in your body. Food is the best form of medicine and there many foods that have the power to reduce inflammation in the body (8). Sounds too good to be true, but it’s really not, trust me! I try and include as many of these foods listed below in my day as possible.

• Turmeric

• Ginger

• Garlic

• Leafy green vegetables (such as spinach, kale, rocket, and lettuce)

• Celery

• Tomatoes

• Broccoli

• Pineapple

• Blueberries

• Oranges

• Cherries

• Strawberries

• Olive oil (at room temperature)

• Oily fish (such as salmon, tuna, sardines, mackerel, and trout. Try to buy fresh and wild caught)

• Nuts (such as almonds and walnuts, in moderation).

• Fermented foods (for example, sauerkraut, kabocha and yogurt)

Plant based diversity

To improve overall gut health which in turn promotes a strong gut wall, is the high consumption of plant foods. Plant foods contain phytochemicals which are nutrients that your body needs for optimal function. When plant foods are digested, they create what are called short chain fatty acids, all you need to know here is that short chain fatty acids work wonders inside your body. They prevent and reverse dysbiosis in the gut, reduce inflammation as well as build and maintain a strong gut wall. To support a healthy gut, plant variety and volume is key, it is recommended to consume thirty different plants per week (4).

Juicing

Otherwise known as the miracle tonic, fresh cold pressed juices have incredible power to heal and super charge the body. Juicing is an express train for our bodies to receive an abundance of nutrients, maximising the benefits of the plants or herbs that have been juiced. Juicing allows the digestive system to have a break, while the vitamins and minerals from the juice flood your body within 15 minutes feeding your trillion cells (9). Inflammation reductions and improved gut health are just two of the many benefits of juicing. For the optimal health benefits make sure your juice is fresh as the juice will start to lose its nutritional value after 30 minutes of being extracted and it is suggested to drink in the morning on an empty stomach if possible (10). It’s also important to juice organic produce where possible, as the juice is concentrated and this will limit the toxins ingested. Water

Every single cell and process that occurs in the body needs water, it is essential for life and even more important when the body is in ‘dis-ease’. The formula to calculate how many litres of water you should, at minimum, be drinking per day is your weight (in kg) multiplied by 0.033 (11).

Positive mental state

Our mental state can have drastic effects on our physical state and especially ‘dis-ease’ in the body. There is a lot that I could talk about when it comes to this topic so I will keep it brief. It’s important to not only stress manage but optimise your mental state at any time in life, especially when you are experiencing disease. The foundations include making time for yourself, meditation and inner connection, engaging in physical activity that you enjoy, having meaning in your life and surrounding yourself with positive relationships (12).

I hope this information will help you no matter what journey you are on right now. Just remember that the body is magnificent in every way and is a powerhouse for healing, it only wants you to thrive. We need to let it do this and support it in every way possible!

24/01/2022

Reference List

1) Campbell-Mcbride, N. (2020). Gut And Physiology Syndrome. Natural Treatment For Allergies, Autoimmune Illness, Arthritis, Gut Problems, Fatigue, Hormonal Problems,... Chelsea Green.

2) Gaia. (2019). Josh Axe: How to Prevent & Reverse Autoimmune Disease [video]

3) Blum, S. S. (2017). The immune system recovery plan: a doctor’s 4-step program to treat autoimmune disease. Orion Spring.

4) Bulsiewicz, W. (2020). Fiber Fueled : the Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome. Penguin Publishing Group.

5) Are Vegetable and Seed Oils Bad for Your Health? (2019, December 12). Healthline. https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad#omega

6) Food - genetically modified (GM). (2012). Vic.gov.au.

https://www.betterhealth.vic.gov.au/health/healthyliving/food-genetically-modified-gm

7) The Definitive Guide To Naturopathy | History, Benefits & Uses. (n.d.). ANTA. https://www.australiannaturaltherapistsassociation.com.au/explore-natural-therapy-treatments/naturopathy/

8) Harvard Health Publishing. (2018, November 7). Foods that fight inflammation - Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

9) Should You Drink Your Fruits and Vegetables? The most nutritional benefit comes from eating whole fruit, but juicing and blending still have value. (2018). Tufts University Health & Nutrition Letter, 36(1), 6–7.

10) Michael Van Straten. (2017). Super juice : juicing for health & healing. Bounty Books.

11) Paxton, F. (2015). Foundations of naturopathic nutrition : a comprehensive guide to essential nutrients and nutritional bioactives (1st ed.). Allen & Unwin.

12) Dr Rangan Chatterjee. (2017). 4 Pillar Plan - How To Relax, Eat, Move And Sleep Your Way To A Longer, Healthier Life. Penguin Books Ltd.