What should we do to avoid autoimmune diseases?

According to SAEDNEWS, autoimmune diseases, such as lupus, rheumatoid arthritis, and MS, can severely impact daily life. These diseases occur when the immune system attacks the body’s own cells and tissues instead of protecting it. While complete prevention of these diseases is not possible, simple changes in diet, stress management, proper physical activity, and preventive care can have a significant impact on reducing the likelihood of contracting and managing these conditions. In this article, we will explore scientific and practical methods for maintaining a healthier body and building resistance against autoimmune diseases.

Autoimmune diseases occur when the body's immune system mistakenly attacks its own cells and tissues. Preventing these diseases is not definitively possible because genetic factors play a significant role. However, the risk of developing them or exacerbating their severity can be reduced by making lifestyle changes and managing environmental factors. Here are some strategies to reduce this risk:

1. Healthy and Balanced Nutrition

   • Consume whole, natural foods such as fruits, vegetables, whole grains, and lean proteins.

   • Avoid processed foods, added sugars, and unhealthy fats.

   • Use anti-inflammatory substances like fatty fish (rich in omega-3), turmeric, ginger, and olive oil.

   • Limit foods if you have food sensitivities (e.g., gluten or dairy intolerance).

2. Stress Reduction

   • Chronic stress can disrupt the immune system.

   • Activities such as meditation, yoga, regular exercise, and deep breathing techniques are helpful for reducing stress.

3. Regular Exercise

   • Light to moderate exercise, such as walking, swimming, or cycling, can enhance immune function.

   • Avoid heavy, intense exercise that may increase inflammation.

4. Adequate and Quality Sleep

   • Insufficient or poor-quality sleep can disrupt immune balance.

   • Aim for 7-8 hours of sleep each night.

5. Weight Management

   • Overweight can increase inflammation in the body.

   • Maintaining a healthy weight through proper nutrition and physical activity helps reduce the risk of autoimmune diseases.

6. Avoiding Triggers

   • Avoid smoking, excessive alcohol, and drug use, as they harm the immune system.

   • Reduce exposure to environmental toxins and chemicals, such as cleaning products and pesticides.

7. Caring for the Gut Microbiome

   • Gut health plays a key role in regulating the immune system.

   • Consuming probiotics (yogurt, kefir, supplements) and fiber-rich foods helps improve the microbiome.

8. Vaccination and Medical Care

   • Get necessary vaccines on time to prevent infections that could trigger the immune system.

   • Regular check-ups are very helpful for identifying potential issues at early stages.

9. Avoiding Infections

   • Wash hands regularly.

   • Use a mask in crowded environments.

   • Strengthen the immune system to fight off viruses and bacteria.

10. Genetic Factors and Family History

• If you have a family history of autoimmune diseases, consult a doctor.

• Specific tests may be needed to assess the risk.

Ultimately, adopting these habits not only reduces the likelihood of autoimmune diseases but also improves quality of life. If you have specific concerns, be sure to consult a doctor.