Choose Anti-Inflammatory Foods
When it comes to summertime eats, it's important to choose foods that not only taste great but also support your autoimmune health goals.
•If meat is in your diet, try choosing grass-fed beef, bison, or lamb burgers instead of traditional grain-fed options.
•Opt for wild-caught salmon, or scallops for a healthier and more sustainable option. Canned wild-caugt skip-jack is another option.
•Select organic veggies like bell peppers, zucchini, and onions to reduce pesticide exposure.
•Add turmeric, ginger, cumin, and paprika to your marinades and seasonings for an anti-inflammatory boost.
•Incorporate healthy fats like avocado, olive oil, and nuts to support inflammation reduction.
BBQ-friendly food options include
•Grilled vegetable skewers with turmeric and ginger
•Grass-fed burgers with avocado and lettuce wraps
•Wild-caught salmon with cumin and paprika
•Cauliflower "steaks" with lite olive oil and herbs
Limit Pro-Inflammatory Foods & Alcohol
While it's okay to indulge occasionally, some foods (and drinks) can trigger inflammation and exacerbate autoimmune symptoms. Here are some that you should consider avoiding:
•Processed meats: Hot dogs, sausages, and pepperoni are high in advanced glycation end (AGE) products, which trigger inflammation.
•Refined sugars: Limit sugary drinks, desserts, and condiments, as they cause inflammation and disrupt gut health.
•Dairy products: If you're lactose intolerant or sensitive, limit or avoid dairy products like cheese, milk, and ice cream.
•Foods high in omega-6 fatty acids: While some omega-6s are essential, excessive consumption can lead to inflammation. Limit foods like corn, soy, and processed snacks.
•Excessive alcohol consumption can lead to inflammation and worsen autoimmune symptoms. Limit or avoid alcohol altogether.
•Avoid soda, sports drinks, and sweet tea or coffee, as they contain high amounts of refined sugars.
Instead, opt for:
•Water flavored with citrus, and electrolyte-rich drinks like coconut water or herbal tea
•Anti-inflammatory beverages like green tea or turmeric latte
•Low-alcohol or alcohol-free alternatives like mocktails or virgin cocktails
Protect Yourself from the Sun
Summer get-togethers often mean spending time outdoors, which can lead to sun exposure and increased risk of inflammation. Here are some tips to protect yourself from the sun:
•Try to limit your time in direct sunlight between 10am and 4pm, when the sun's rays are strongest.
•Wear long-sleeved shirts, pants, and a wide-brimmed hat to cover your skin.
•Look for clothing with built-in UPF (Ultraviolet Protection Factor) protection.
•Opt for mineral-based sunscreens with zinc oxide or titanium dioxide.
•Avoid chemical-based sunscreens with oxybenzone or avobenzone. Apply sunscreen 15-30 minutes before going outside. Reapply every 2 hours or after swimming or sweating.
•Find shade under an umbrella, canopy, or tree.
•Consider using a portable sun shelter or sun tent for extra protection.
•Choose sunglasses with 100% UV protection. Opt for wraparound styles that protect your eyes and skin.
•Protecting your eyes from sunrise is crucial when dealing with autoimmune disease and prescription medication for several reasons:
•Certain medications, like NSAIDs, antibiotics, and chemotherapy drugs, can increase light sensitivity, making your eyes more vulnerable to UV rays.
•Many autoimmune diseases, like Sjögren's syndrome, can cause dry eyes, which can be exacerbated by UV exposure.
•UV rays can trigger eye inflammation, worsening conditions like uveitis or scleritis, common in autoimmune diseases like rheumatoid arthritis or lupus.
•Long-term UV exposure can increase the risk of cataracts, which can be more challenging to manage with autoimmune diseases.
Remember to check your medications
Certain medications, like some antibiotics or antihistamines, can increase sun sensitivity. Talk to your doctor or pharmacist if you have concerns.
Stay Hydrated and Cool
Staying hydrated and cool is essential during summer, especially when you're managing autoimmune symptoms. Here are some tips to help you stay hydrated and cool:
•Aim for at least 8-10 glasses of water per day.
•Include coconut water, herbal tea, or Cocohydrate to replenish electrolytes*.
•Use cooling essential oils like peppermint, eucalyptus, and menthol can help cool you down when applied topically or inhaled.
Be Mindful of Rx Med Interactions
If you're managing autoimmune symptoms, you're likely taking medications that require careful management.
Sun-Sensitive Medications
•Antibiotics
•Antihistamines
•Chemotherapy drugs
•Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen
Monitor your symptoms and be prepared
If you experience unusual symptoms or side effects, seek medical attention.
•Keep a small first-aid kit with essentials like sunscreen, pain relievers, and antihistamines.
•Wear a hat and sunglasses for added protection
• Use cooling packs or cold compresses to reduce heat stress
•Consider a natural, sun-protective supplement like astaxanthin
With a little preparation, you can stay safe and have fun in the sun! So go ahead, grab your sunscreen, hat, and sunglasses. and enjoy those summer with confidence!
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