Remedies For Autoimmune Disease

1 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE
Contents
DISCLAIMER..............................................................................................................................3
OUR STANCE ON ANIMAL STUDIES...........................................................................4
INTRODUCTION......................................................................................................................5
CHAPTER 1: UNDERSTANDING AUTOIMMUNE DISEASE............................ 7
CHAPTER 2: THE ROLE OF DIET
IN AUTOIMMUNE DISEASE...........................................................................................14
CHAPTER 3: THE ROLE OF LIFESTYLE
IN AUTOIMMUNE DISEASE...........................................................................................19
NATURAL REMEDIES FOR AUTOIMMUNE DISEASE....................................27
CHAPTER 4: PROBIOTICS AND FERMENTED FOODS................................... 28
CHAPTER 5: VITAMIN D................................................................................................... 34
CHAPTER 5: OMEGA-3 FATTY ACIDS....................................................................... 39
CHAPTER 6: TURMERIC....................................................................................... 47
CHAPTER 7: L-GLUTAMINE...............................................................................52
CHAPTER 8: MEDICINAL MUSHROOMS...................................................57
CHAPTER 9: GLUTATHIONE..............................................................................64
CHAPTER 10: ZINC...................................................................................................68
CONCLUSION............................................................................................................. 74
RECIPES......................................................................................................................... 76
Turmeric Quinoa Congee with Medicinal Mushrooms................. 76
Chickpea and Spinach Curry with Pumpkin Seeds........................ 79
Savory Chickpea Scramble........................................................................82
Omega-3 Bliss Balls......................................................................................85
Stuffed Sweet Potatoes with Quinoa and Chickpeas.....................88

Disclaimer
Copyright 2023 by Goodness Lover Pty Ltd — All rights reserved.
This book contains information that is not designed to take the place of, substitute, or
replace any form and method of professional or medical advice and treatment or medicine.
All content is the author’s opinion and is not intended to diagnose and remedy. The facts and
figures contained in this document are presented solely for informational and educational
purposes only.
This book contains materials, statistics, news, and reports compiled from various resources
and sources considered accurate and deemed reliable to the best of the Author’s knowledge;
however, the author cannot assure and guarantee its validity and accuracy and cannot be
considered, nor held accountable for any omissions or errors. The contents of this book are
periodically updated. You must seek medical advice, treatment, and medicine from a pro-
fessional or doctor before utilizing any of the information, techniques, advice, and remedies
mentioned in this document.
By applying and utilizing the information, techniques, advice, and remedies mentioned
in this document, you consent to hold the Author unaccountable against and from any
expenses, costs, and damages, including any potential legal fees subsequent from the use
of any information presented in this book.
This disclaimer covers any injury or damages resulting from the application and uses, wheth-
er indirectly or directly, from any information or advice that are given, whether criminal
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By reading the information presented in this document, you accept all the risks related with
the application of the advice given herein, with a complete understanding that solely you are
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in any manner, as well as regardless of the interpretation you considered of the advice. To
ensure your safety and health, consult a medical or professional practitioner before applying
any of the information, techniques, advice, and remedies mentioned in this document.

Our Stance On
Animal Studies
It is important for us that you know that we do not condone experimentation on
animals.
Firstly, mouse and rat modeling is not an infallible method. Rodents are quite
different from humans, and findings do not always apply to us.
The second, and most important reason, is that animal studies contain a degree
of cruelty towards their subjects, which we do not support.
However, we are committed to reporting on cutting-edge results of scientific

significance, in an effort to empower our audience with valuable information.
Therefore, we have selectively chosen to cite animal studies that we consider to
have important implications and applications for human health.

Introduction
Do you experience joint pain, brain fog, gut symptoms, depression or
fatigue?
Have you gained a significant amount of weight without any real

explanation?
These are some of the earliest symptoms of autoimmunity, and often

a person can go a lifetime experiencing these without ever receiving a
proper diagnosis of a disease.
Welcome to the world of natural healing with our comprehensive

eBook, "Best Natural Remedies for Autoimmune Disease." In the midst
of the ever-evolving landscape of health, where conventional treat-
ments often focus on symptoms rather than underlying causes, this
eBook is your gateway to exploring a new paradigm of healing.

Autoimmune diseases affect millions worldwide, challenging both the
physical and emotional well-being of those who suffer. From rheuma-
toid arthritis and lupus, to Crohn's disease and multiple sclerosis, these
conditions are complex, leaving you searching for answers. But fear
not — within the pages of this eBook, you'll discover a treasure trove
of knowledge that empowers you to take control of your autoimmune
health journey.
In this eBook, we’ll be delving beyond the surface, unveiling the potent
realm of natural remedies that can provide relief and support for au-
toimmune conditions. From ancient wisdom to cutting-edge research,
our eBook curates a holistic approach to managing these challenges.
Join us as we embark on a journey of empowerment and healing, arming
you with the tools to make informed decisions about your health. By
embracing the wisdom of nature and harnessing the innate potential
of your body, you'll pave the way for a life marked by vitality, balance,
and well-being.

Chapter 1:
Understanding
Autoimmune
Disease

WHAT IS AUTOIMMUNE DISEASE?
First things first. Let’s start by answering the question: what are auto-
immune diseases anyway?
Autoimmune diseases are a category of medical conditions where your

immune system, which is designed to protect against harmful invaders
like bacteria and viruses, mistakenly attacks your own healthy cells and
tissues.1
In a healthy immune system, specialized cells and proteins work to-

gether to recognize foreign substances and mount a defense against
them. However, in autoimmune diseases, this system becomes dysreg-
ulated, leading to a loss of self-tolerance, where the immune system
fails to distinguish between "self " and "non-self."
This confusion causes your immune system to produce antibodies

and immune cells that target and damage healthy tissues and organs,
often resulting in inflammation, pain, and dysfunction.2 Autoimmune
diseases can affect virtually any part of your body, leading to a wide
range of symptoms and complications.
You can go a lifetime with the earliest symptoms of autoimmunity —

including joint pain, weight gain, brain fog, gut imbalances, depression,
mood disorders, and fatigue — without ever receiving a diagnosis of a
disease. If a diagnosis is made, unfortunately, this is often after signif-
icant tissue damage has already occurred.
[1] “Autoimmune Disease.” May 31, 2022, https://www.niehs.nih.gov/health/topics/conditions/autoimmune/

index.cfm. Accessed 11 Sep. 2023.
[2] “Immunosuppressive/Autoimmune Disorders.” Sep. 2018, https://www.sciencedirect.com/science/article/
abs/pii/S0029646518300409?via%3Dihub. Accessed 11 Sep. 2023.

Autoimmunity occurs on a spectrum and develops slowly, often almost
imperceptibly, over time. This spectrum can be measured by the level
of antibodies. Whether you have noticeable symptoms or not, if you
have elevated antibodies, you are experiencing tissue degeneration.
Neglecting or suppressing symptoms only allows the underlying im-
balance to continue causing more tissue damage.
THE DIFFERENT AUTOIMMUNE DISEASES

Did you know that there are more than 80 autoimmune diseases and
many more autoimmune conditions?3 Also, if you are on the autoim-
mune spectrum, you likely have more than one condition.
Some of the most common autoimmune diseases include:
🔥 Rheumatoid arthritis (RA) — chronic inflammation of the joints

that cause swelling, pain and stiffness
🔥 Lupus — a chronic, autoimmune condition which affects many
different body systems — including your joints, skin, kidneys,
blood cells, brain, heart and lungs
🔥 Vitiligo — a condition in which the skin loses its pigment cells,
resulting in discoloured patches in different areas of the body,
including the skin, hair and mucous membranes
🔥 Psoriasis — a skin condition that causes red, flaky, crusty
patches of skin that normally appear on your elbows, knees,
lower back, but can occur anywhere on your body
[3] “Autoimmune Disease.” May 31, 2022, https://www.niehs.nih.gov/health/topics/conditions/autoimmune/

index.cfm. Accessed 11 Sep. 2023.

🔥 Celiac disease — an allergic reaction to gluten causing
inflammation and damage in the small intestine and leading to
nutrient malabsorption
🔥 Multiple sclerosis (MS) — a disease of the brain and spinal
cord that can cause problems with vision, balance, memory and
muscle control
🔥 Pernicious anaemia — a condition where there is a decrease in
red blood cells that occurs when the intestines cannot properly
absorb vitamin B12.
🔥 Hashimoto’s disease — an autoimmune disorder that can cause
hypothyroidism, or underactive thyroid.
🔥 Grave’s disease — an immune system disorder that results in the
overproduction of thyroid hormones (hyperthyroidism).
🔥 Inflammatory Bowel Disease — an umbrella term used to
describe disorders that involve chronic inflammation of your
digestive tract, Crohn’s disease and Ulcerative Colitis
🔥 Addison’s disease — when the adrenal glands don’t produce
enough hormones and lead to symptoms such as fatigue,
nausea, and weight loss.
🔥 Sjögren’s syndrome — a chronic autoimmune disease that
affects the body's moisture-producing (lacrimal and salivary)
glands, and often seriously affects other organ systems, such as
the lungs, kidneys, and nervous system
🔥 Type 1 diabetes — a condition in which your immune system
destroys insulin-making cells in your pancreas (beta cells)

WHAT ARE THE CAUSES OF AUTOIMMUNE
DISEASE?
Autoimmune disease develops from damage caused by excessive in-
flammation.4 Inflammation is your immune system’s natural response
to an invader. However, if this inflammation is self-perpetuating and
becomes chronic, this can lead to autoimmunity.
For inflammation to continue to a chronic state and cause autoimmu-

nity, three distinct factors must be present:
🔥 Genetic susceptibility
🔥 Environmental triggers
🔥 Leaky gut
Genetic Susceptibility
Your genetic code affects your health in many different ways. If you
are genetically predisposed to a certain autoimmune disease, you are
vulnerable to developing heightened antibody levels for that tissue or
organ.5 However, there has to be an environmental trigger to activate
the gene as well as a loss of intestinal barrier function AKA leaky gut.
Without these two modulators, it’s unlikely that you will develop
autoimmunity, even if it’s part of your genetic code.6
[4] “Regulation of Inflammation in Autoimmune Disease.” Feb. 2019, https://www.ncbi.nlm.nih.gov/pmc/

articles/PMC6421792/. Accessed 11 Sep. 2023.
[5] “Introduction to Genetics of Autoimmune Diseases.” Jul. 2013, https://www.ncbi.nlm.nih.gov/books/
NBK459433/. Accessed 11 Sep. 2023.
[6] "Leaky Gut and Autoimmunity: An Intricate Balance in Individuals ...." 21 Dec. 2020, https://www.ncbi.nlm.
nih.gov/pmc/articles/PMC7767453/ Accessed 11 Sep. 2023.

Environmental Triggers
An environmental trigger is the straw that breaks the camel’s back.

Some of the common environmental triggers include food sensitivities,
infections (e.g. yeast, viruses, bacteria, Lymes), sugar, molds, pesticides,
preservatives or additives, heavy metals, and other environmental
toxins.7
Like food allergies, food sensitivities also cause inflammation. Unlike

food allergies, food sensitivities are often marked by a delayed reaction:
your body may not respond to the problematic food for up to 72 hours
after the food is consumed. Gluten, dairy, and eggs are generally the
most common food sensitivities, although you can develop a food
sensitivity to almost any type of food.
The longer you go without recognizing a food sensitivity and the longer
you continue to eat those foods, the more likely you will develop an
autoimmune disease due to the excessive inflammation and tissue
damage that it causes. However, once the food causing the problems is
identified and avoided, your immune system can begin to recover, and
your body can start to heal.
Leaky Gut
The lining of your intestines functions like a sieve: only small mole-
cules are supposed to get through to your bloodstream. However, if
you have a leaky gut, larger molecules such as food proteins, toxins,
and bacteria can get through the “sieve” and into the bloodstream,
[7] “Environmental triggers and autoimmunity.” Dec. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/

PMC4290643/. Accessed 11 Sep. 2023.

triggering an immune response and the creation of antibodies.8
Every time your body is exposed to an invader, your immune system

memorizes its structure so that it can recognize it in the future and
develop an adequate defence against it.
However, certain food proteins such as gluten, egg, and dairy proteins,
happen to be structurally similar to a number of your body’s own tis-
sues. The immune system then registers it as an invader and attacks
your own tissue.
For example, in those with autoimmune thyroid disease, every time

they eat gluten, the immune system sends out antibodies to detect
and destroy the gluten, however, due to the structural similarity, some
of those immune cells end up attacking the thyroid by mistake. This
phenomenon is known as molecular mimicry.9
[8] "Partners in Leaky Gut Syndrome: Intestinal Dysbiosis and ... - Frontiers." 6 Apr. 2021, https://www.
frontiersin.org/articles/10.3389/fimmu.2021.673708/full. Accessed 24 Jul. 2022.
[9] "The Foundations to an Autoimmune Disease Food Pyramid—Part 1." https://www.liebertpub.com/
doi/10.1089/act.2020.29278.ble. Accessed 24 Jul. 2022.

Chapter 2:
The Role of Diet
in Autoimmune
Disease

Consume an anti-inflammatory diet
There has been a massive increase in the prevalence of autoimmune

diseases in the Western world in the last few decades. But it’s not all
bad news!
Autoimmune diseases aren't solely the product of the hand you're dealt
in the genetic lottery. Instead, your daily choices, especially those relat-
ed to your diet, wield remarkable influence in the battle against these
conditions. Your plate becomes a battleground where you can either
fortify your defences or inadvertently fuel the enemy. It's a revelation
that empowers you to potentially prevent, effectively manage, and in
some cases, even reverse autoimmune diseases!
As we’ve seen, inflammation is a common factor in many autoim-

mune conditions, and certain dietary choices can significantly fuel or
conversely, reduce inflammation. An anti-inflammatory diet typically
emphasizes whole, nutrient-dense foods like fruits, vegetables, whole
grains, plant-based proteins, and healthy fats. These foods provide
essential vitamins, minerals, antioxidants, amino acids, and omega-3
fatty acids, which can help decrease inflammation and support your
immune system, helping it to differentiate between friend and foe, and
preventing it from going haywire and attacking healthy cells.
A 2008 study concluded that a vegetable-rich plant-based diet increased

the levels of many specific nutrients that contribute to a healthy and
balanced immune response such as fiber, vitamin A and beta-carotene,
vitamin K, vitamin C, folate, magnesium and potassium.10
[10] “Changes in nutrient intake and dietary quality among participants with type 2 diabetes following a
low-fat vegan diet or a conventional diabetes diet for 22 weeks.” Oct. 2008, https://pubmed.ncbi.nlm.nih.
gov/18926128/. Accessed 11 Sep. 2023.

In 2015, a group of patients embarked on a culinary adventure, con-
suming a strictly plant-based diet for just three weeks. What happened
next was nothing short of remarkable. Their C-reactive protein (CRP),
a marker of acute inflammation, took a nosedive, plummeting to sig-
nificantly lower levels.11
This isn't a one-time wonder either. Study after study sings the same
tune: Those who embrace plant-based diets experience less inflamma-
tion and fewer aches and pains compared to their counterparts treading
the standard Western diet path.
Many animal-based proteins, like the ones found in meat, milk, and
eggs, can set off an inflammatory reaction. It's like a cycle that just
won't quit. You eat an animal product, after a while, inflammation starts
to simmer down, and then bam! Your next meal increases it again.12
Another dietary foe that elicits this cycle is sugar. Sugar revs up in-
flammation and dampens immune function, turning your once-mighty
white blood cells into sluggish soldiers. Diets that contain high intakes
of sugar have been associated with autoimmune disease development
or progression.13 It is therefore recommended to avoid, or at least
moderate, sugar consumption.
If you have an autoimmune disease, it’s best to focus on organic fruits

and vegetables, adequate clean proteins like legumes, nuts and seeds
and foods high in essential fatty acids such as olives, avocados, nuts
[11] “C-reactive protein response to a vegan lifestyle intervention.” Feb. 2015, https://pubmed.ncbi.nlm.nih.
gov/25637150/. Accessed 11 Sep. 2023.
[12] "Long-term dietary patterns are associated with pro ... - Gut." https://gut.bmj.com/content/70/7/1287.
Accessed 24 Jul. 2022.
[13] “The glucose transporter GLUT3 controls T helper 17 cell responses through glycolytic-epigenetic repro-
gramming.” Apr. 2022, https://www.sciencedirect.com/science/article/pii/S1550413122000870?via%3Dihub.
Accessed 11 Sep. 2023.

and seeds. Eat a rainbow plate of color to increase your intake of
antioxidants to combat free radicals. Dark-colored fruits with a high
concentration of polyphenols are particularly useful for lowering
inflammation in the intestines.14
Some foods that have great anti-inflammatory potential which you may
want to eat more of include:
⭐ Leafy greens ⭐ Turnips and rutabaga

⭐ Mushrooms ⭐ Ginger
⭐ Onions ⭐ Turmeric
⭐ Squash ⭐ Berries
Eliminate trigger foods
An essential aspect of diet management in autoimmune diseases

involves identifying and eliminating trigger foods. Many autoimmune
diseases, such as celiac disease, Crohn's disease, and rheumatoid arthri-
tis, often bring food sensitivities and intolerances into the spotlight.
Take celiac disease, for instance. Those who battle it must steer clear of
gluten-containing grains like wheat, barley, and rye, as gluten provokes
an autoimmune response and damages the intestinal lining.
In fact, many people suffering from an autoimmune disease experience

improvement when they remove gluten from their diet, at least initially.
This is because gluten can trigger the release of zonulin for some
people, a molecule that breaks down the tight junctions that hold our
[14] “Polyphenols in the treatment of inflammatory bowel disease and acute pancreatitis.” Mar. 2007, https://
www.ncbi.nlm.nih.gov/pmc/articles/PMC1856830/. Accessed 11 Sep. 2023.

intestinal lining together, which can lead to leaky gut and body-wide
inflammation.15
It also poses a problem because of the phenomenon known as molec-

ular mimicry. For example, for some people with autoimmune thyroid
disease, every time they eat gluten, the immune system sends out
antibodies to detect and destroy the gluten, but since the gluten and
thyroid gland are structurally very similar, some of those immune cells
end up attacking the thyroid by mistake.
It’s not just gluten that is a problem. Many different foods can also
spark trouble for individuals with autoimmune conditions. If this
sounds like you, you may benefit from specific dietary interventions
like food intolerance testing or an elimination diet. This involves a
temporary hiatus from potentially inflammatory foods, followed by a
slow re-entry process to pinpoint the exact culprits that trigger those
pesky reactions.
[15] "Serum zonulin and its diagnostic performance in noncoeliac gluten sensitivity." Nov 2020, https://
pubmed.ncbi.nlm.nih.gov/32060130/. Accessed 12 Sep. 2023.

Chapter 3: The
Role of Lifestyle
in Autoimmune
Disease

Lifestyle choices wield a profound influence over your health, often
more significant than you might realize. When it comes to autoimmune
diseases, this influence becomes even more evident. From toxin expo-
sure and stress management to sleep patterns and exercise routines,
your lifestyle habits can either ignite or soothe the inflammatory fires
within you, ultimately shaping the course and management of your
autoimmune disease.
Toxin exposure
Both exposure to environmental toxins (such as air pollution, heavy
metals, food additives, plastics, pesticides and recreational drugs) as well
as toxins produced by the bacteria within your gut can activate the
immune system and cause inflammation.16
Buying organic and unprocessed foods as much as possible, drinking

filtered tap water and purchasing only natural household cleaning
products and personal care products are some of the first steps you
can do to decrease your exposure.
In addition, try to minimize your exposure to heavy metals. The met-

als to pay the most attention to include mercury, lead, cadmium and
aluminium.17
The two primary sources of mercury exposure are seafood and dental
amalgams. If you already have mercury fillings, you’ll want to have them
removed.
[16] “Gut Microbiota and Immune System Interactions.” Oct. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/
[17] "The role of heavy metals in autoimmunity.” 2014, https://pubmed.ncbi.nlm.nih.gov/25509564/. Accessed
11 Sep. 2023.

Lead is another major heavy metal which is found in contaminated
water, lead- based paint, gasoline, batteries and more. Older homes are
especially known to be contaminated with lead.
The last two common heavy metals are cadmium (cigarettes are the
main likely sources for exposure) and aluminium. Aluminium can be
found in many personal care products such as deodorants, as well as
our drinking water and cookware. It is best to use stainless steel, glass
or ceramic cookware.
Watch out for plastics which are a common source of well-known toxic
chemicals such as BPA, phthalates, and diethylstilboestrol, amongst
others. Reduce the use of plastics whenever possible. Do not microwave
food in plastic containers and avoid the use of plastic wrap to cover
food for storing or microwaving.

Use glass or ceramics whenever possible to store food and do not refill
plastic water bottles, especially if they have been left in the sun.
It’s also important to ensure that your living and working spaces are
mold-free.
While there isn't enough evidence that mold exposure directly causes
autoimmune diseases, it might play a role in making existing health
issues worse, especially in people with weakened immune systems.
18
There's some connection between mold exposure and worsening
conditions like inflammatory bowel diseases or autoimmune diseases,
but no causality has been demonstrated yet. More research is needed,
but the evidence we have now suggests that mold and its toxins can
disrupt the immune system and potentially lead to autoimmune prob-
lems down the line. 19
One last thing you can do to mitigate your exposure to toxins is to fast.
That’s right! By consuming foods throughout the day, your digestive
system, liver, and kidneys are working continuously to absorb nutrients
and flush out toxins. Intermittent fasting, where you have an extended
break from eating, allows your body to get some rest and break down
leftover food effectively, leading to more effective detoxification and
reduction in gut inflammation.
Additionally, fasting may help enhance the production and activity of

certain enzymes involved in detoxification as well as optimize cellular
repair. In fact, one study shows that prolonged fasting for 3 days or
longer (drinking only water and eating less than 200 calories per day)
[18] “Mold, Mycotoxins and a Dysregulated Immune System: A Combination of Concern?” Nov. 2021, https://
www.ncbi.nlm.nih.gov/pmc/articles/PMC8619365/. Accessed 11 Sep. 2023.
[19] "Severe Sequelae to Mold-Related Illness as Demonstrated in Two ...." 3 Apr. 2017, https://www.ncbi.nlm.
nih.gov/pmc/articles/PMC5377931/. Accessed 11 Sep. 2023.

may “reset” components of your immune system, shifting stem cells
from a dormant state to a state of self-renewal.20 Although the research
is promising, more research is warranted in this area.
Exercise
Did you know that when you’re physically inactive, you're not just
missing out on the physical and psychological benefits of exercise, but
you're also potentially exacerbating your autoimmune condition?
In fact, exercise helps to bolster your body's defense mechanisms in a

number of ways. One of its remarkable effects is the release of anti-in-
flammatory compounds.21
[20] “Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration

and Reverse Immunosuppression.” Jun. 2014, https://www.cell.com/cell-stem-cell/fulltext/S1934-
5909(14)00151-9?_ga=2.135573812.483566592.1695303958-578209582.1695303957. Accessed 21 Sep.
2023.
[21] “Physical activity and autoimmune diseases: Get moving and manage the disease.” Jan. 2018, https://
www.sciencedirect.com/science/article/abs/pii/S1568997217302835?via%3Dihub. Accessed 11 Sep. 2023.

When you get off the couch and exercise, your body increases the
production of anti-inflammatory cytokines. These small proteins
act as peacekeepers in your immune system, helping to balance the
pro-inflammatory responses that, when overactive, can contribute to
autoimmune diseases. By promoting this delicate balance, exercise
prevents chronic inflammation from spiraling out of control, reducing
the risk of autoimmune flares.
Also, exercise enhances circulation, serving as a turbocharger for your

cardiovascular system. As you work up a sweat, your heart pumps
blood more efficiently, increasing the flow of oxygen-rich blood to body
tissues. This oxygenation is vital for the health of your cells, including
immune cells, ensuring they have the energy required to perform their
immune-boosting functions.22
Simultaneously, exercise facilitates the delivery of essential nutrients

to tissues, enabling your immune system to operate at peak efficiency.
Moreover, the improved circulation aids in the removal of cellular
debris and metabolic waste products, promoting tissue health and
reducing the risk of chronic inflammation.
By making exercise a part of your routine and aiming for at least 40

minutes of moderate-intensity activity, four times a week, you're pro-
viding your immune system with the tools it needs to remain resilient
and ready to protect your body from autoimmune threats.
[22] “The Circulatory System and Oxygen Transport.” 2011, https://www.ncbi.nlm.nih.gov/books/NBK54112/.


Sleep
Quality sleep and its impact on autoimmune diseases should not be

underestimated. During these crucial night-time hours, your body re-
pairs damaged tissues, regulates hormones, and bolsters your immune
system.23 When you don't get enough sleep, you're essentially sending
your body’s maintenance crew off the job prematurely, leaving various
systems compromised.
One significant way that sleep affects autoimmune diseases is through

its regulation of inflammation. A lack of sleep can throw your body's
inflammatory response out of balance, leading to chronic low-grade
inflammation.24 This constant state of inflammation can exacerbate au-
toimmune conditions as your immune system becomes more reactive
and prone to attacking healthy cells and tissues.
Moreover, inadequate sleep can disrupt the balance of hormones that

govern immune function, making your immune system less effective
at distinguishing between threats and normal bodily functions. To
support your immune system and manage autoimmune diseases, pri-
oritize getting the recommended 7-9 hours of quality sleep each night.
Avoid alcohol and stimulants such as caffeine and nicotine as they may
negatively impact nervous system function, contributing to daytime
fatigue and disturbing normal sleep patterns.
[23] “Sleep and immune function.” Jan. 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/.

[24] “Low-grade neuroinflammation due to chronic sleep deprivation results in anxiety and learning and
memory impairments.” Dec. 2018, https://pubmed.ncbi.nlm.nih.gov/29549603/. Accessed 11 Sep. 2023.

Stress
Is there a possibility that your mental and emotional well-being may

have had a hand in the development of your autoimmune disease/s?
Surprisingly, studies have uncovered a higher incidence of autoimmune
diseases among those who have previously grappled with stress-related
disorders. In fact, up to 80% of patients have reported experienc-
ing unusual emotional stress before the onset of their autoimmune
conditions!25
In one eye-opening study, researchers examined a massive cohort of

over 100,000 people diagnosed with stress-related disorders. They then
compared their likelihood of developing an autoimmune disease at
least a year later with that of 126,000 of their own siblings and another
million individuals who hadn't experienced such stress-related disor-
ders. The findings were striking – those diagnosed with stress-related
disorders were not only more prone to developing autoimmune diseas-
es but also had a higher chance of suffering with multiple autoimmune
conditions, particularly if they were younger.26
The exact mechanics behind the dance between psychological stress

and autoimmune physiology are still shrouded in mystery. But here's
what we do know: stress has a knack for ramping up inflammation
by increasing inflammatory cytokines and triggering neuroendocrine
hormones which can also amplify cytokine production.27
[25] “Stress as a trigger of autoimmune disease.” Jan. 2008, https://pubmed.ncbi.nlm.nih.gov/18190880/.

[26] "Association of Stress-Related Disorders With Subsequent ...." 19 Jun. 2018, https://jamanetwork.com/
journals/jama/fullarticle/2685155. Accessed 11 Sep. 2023.
[27] “Stress as a trigger of autoimmune disease.” Jan. 2008, https://pubmed.ncbi.nlm.nih.gov/18190880/.

Stress can also have an indirect effect, impacting various aspects of
your health, from the way you sleep and your dietary choices to your
alcohol or drug consumption and exercise habits. Autoimmune diseas-
es, once they've settled in, can generate significant stress, creating a
challenging and potentially vicious cycle.
Natural Remedies
for Autoimmune
Disease

Chapter 4:
Probiotics and
Fermented Foods

When you are constantly eating foods that you can’t digest properly, you
are fuelling the inflammatory fire. This reduces the beneficial bacteria
in your gut and encourages the growth of bad bacteria and undesirable
yeast. This imbalance of flora in your gut is called dysbiosis. Not only do
these bacterial changes cause food to ferment in the intestines without
being digested, leading to undesirable digestive symptoms, but the new
bacteria and yeast are also recognized by the immune system as another
offending invader, leading to more inflammation, more intestinal per-
meability, and more immune response in the bloodstream.28
Klebsiella and Prevotella are two bacteria, which, if in excessive amounts

in the microbiome, become inflammatory and start this autoimmune
process.29 30 Also, some bacteria have similar DNA to ours which can
prompt our immune system to make antibodies similar to the bacteria,
again leading to molecular mimicry.31
Probiotics, in the form of supplements and fermented foods, can play a

crucial role in supporting individuals with autoimmune diseases. These
beneficial microorganisms can help modulate the immune system
and promote a balanced, controlled response. By fostering a healthier
gut microbiome, probiotics contribute to immune system regulation,
reducing the risk of it going haywire. Additionally, probiotics may help
reduce inflammation by producing anti-inflammatory compounds and
enhancing the gut barrier's integrity.32
[28] "The Dynamic Interplay between the Gut Microbiota and Autoimmune ...." 27 Oct. 2019, https://www.
ncbi.nlm.nih.gov/pmc/articles/PMC6854958/. Accessed 11 Sep. 2023.
[29] "The Link between Ankylosing Spondylitis, Crohn's Disease ... - NCBI." 23 Apr. 2013, https://www.ncbi.
nlm.nih.gov/pmc/articles/PMC3678459/. Accessed 11 Sep. 2023.
[30] "The immune response to Prevotella bacteria in chronic inflammatory ...." https://www.ncbi.nlm.nih.gov/
pmc/articles/PMC5506432/. Accessed 11 Sep. 2023.
[31] "Impact of gut microbiota on gut distal autoimmunity: a focus on T cells." https://www.ncbi.nlm.nih.gov/
pmc/articles/PMC6418419/. Accessed 11 Sep. 2023.
[32] “Anti-Inflammatory and Immunomodulatory Effects of Probiotics in Gut Inflammation: A Door to the
Body.” Feb. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7953067/. Accessed 11 Sep. 2023.

Consuming fermented foods is one great way to add probiotics to
your routine. Fermented foods include kimchi, sauerkraut, yogurt
(plant-based is best), kombucha, kefir, miso, natto, tempeh, apple cider
vinegar, and pickled vegetables. Aim to add a few servings to your daily
diet to increase the diversity and health of your gut microbiome.
FUN FACT: THE CONCEPT OF PROBIOTICS,

OR THE IDEA OF USING LIVE MICROORGAN-
ISMS TO PROMOTE HEALTH, DATES BACK
THOUSANDS OF YEARS TO ANCIENT CIVILI-
ZATIONS. SOME ANCIENT CULTURES, LIKE
THE EGYPTIANS AND GREEKS, BELIEVED IN
THE POWER OF FERMENTED FOODS LIKE
YOGURT AND KEFIR TO IMPROVE DIGESTION
AND OVERALL WELL-BEING. EVEN THE ROMAN
SCHOLAR PLINY THE ELDER DOCUMENTED
THE USE OF FERMENTED MILK FOR HEALTH
BENEFITS IN THE 1ST CENTURY AD.

Supplements
While it is best to get your probiotics from a diversity of fermented

foods, probiotic supplements can also be called for at times. Strains that
are particularly useful in modulating the immune system and damp-
ening inflammation in autoimmune conditions include Lactobacillus
paracasei LP-33 and Lactobacillus rhamnosus (LGG).33
Clinical expertise and advice from a qualified health practitioner can

help you find the right probiotic strain for you as an individual. The
right strain will help you replenish and grow your own unique strains
of bacteria that are living inside you. A qualified health practitioner will
also be able to recommend good-quality probiotic supplements.
However, if you need to choose a probiotic supplement on your own, here

are some key things to look out for:
1. Opt for brands that use strains that have been tested in clinical
trials at the same dose or a dose similar to that which is
contained in the product.
2. Ensure that the product you use has been third-party tested
to verify that the product that you take home lives up to the
promises on its label.
3. Pay attention to CFUs (Colony-Forming Units) when
investigating labels. This is a measure of live species that are
contained within the product. Generally speaking, this number
should be in the billions, not the millions.
4. Look for a product that contains Lactobacillus and
[33] “Lactobacillus paracasei (LP-33®) and Lactobacillus rhamnosus (LGG®) for Immune Control.” https://
www.metagenicsinstitute.com.au/tech-data/lp33-lgg-immune-control. Accessed 11 Sep. 2023.

Bifidobacterium with several different strains and soil-based
bacteria which help to stabilize an imbalanced gut.
5. Diversity is the goal of a healthy microbiome. While inferior
brands commonly contain just one strain of probiotic, high-
quality products feature a variety of strains that have been
shown to work together to support the gut.*
6. Avoid products that contain binders or fillers, such as lactose or
corn starch, which can trigger digestive upset.
7. Always check the expiration date to ensure that your product is
guaranteed to last for the duration that you’ll be using it.
*You may have noticed that probiotics don’t just list the strain but they also
include an alpha numeric designator after it e.g. Lactobacillus reuteri DSM
17938. This shows that a scientific company has genetically strained and
patented it for leasing to other companies to manufacture. When you see these
strain identifiers, you know that these strains have been tested on humans for
specific benefits.

SIDE EFFECTS AND SAFETY
Probiotics are generally considered safe for most people. However,
they can cause side effects, especially when first starting to take them.
These can include gas, bloating, upset stomach, and diarrhea. These
side effects usually subside after a few days or weeks.
In rare cases, probiotics can cause serious infections in people with

weakened immune systems. Always consult with a healthcare profes-
sional before starting any new supplement regimen, especially if you
have a compromised immune system or serious illness.
How to take
If you begin using a new probiotic supplement and find that you devel-
op digestive symptoms, such as bloating or gas, it may not be the right
probiotic for you. Alternatively, it may be the right probiotic, but you
may need to start at a lesser amount.
In this case, start by taking a miniscule amount. Open the capsule, dip
your finger in, and try just a tiny little bit. If this small amount triggers
digestive symptoms, then it’s probably best to try a different strain.
However, if the finger tip dose does not create any negative symptoms,
you can very gradually increase the amount you consume until you
have reached the indicated dosage on the product label.
The best time to take probiotic supplements is shortly (15-30 min) before
food. It is also recommended to drink a glass of water first. Your stomach
is highly acidic, so water helps to dilute the acid and help the bugs survive.
Refer to the product for storage instructions, as some may need to be

kept in the refrigerator. Not all probiotics need to be refrigerated to
remain viable; actually, most can be kept at room temperature.

Chapter 5:
Vitamin D
Vitamin D we know is such an important nutrient, and even more so
if you have an autoimmune disease. In fact, deficiency in vitamin D is
widely known to contribute to autoimmune diseases such as multiple
sclerosis, systemic lupus erythematosus, and rheumatoid arthritis.34
Optimal vitamin D levels are required for general immune function and
for supporting the actions of specific immune cells. It is needed for
both the innate and adaptive phases of the immune system. Vitamin D
has also been shown to lower body-wide inflammation.35
[34] “The implication of vitamin D and autoimmunity: a comprehensive review.” Oct. 2013,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6047889/. Accessed 11 Sep. 2023.
[35] “Vitamin D and inflammation.” Jan. 2015, https://pubmed.ncbi.nlm.nih.gov/26413186/. Accessed 11 Sep.
2023.

Vitamin D is known as
the “sunshine vitamin”
because our bodies pro-
duce it in response to
sunlight exposure. When
UVB rays from sunlight
interact with a cholester-
ol-like compound in your
skin, it triggers the syn-
thesis of vitamin D. So, in
a way, your body has its
very own "sun-powered"
vitamin D factory!
Due to low levels of sunshine, mainly being indoors and wearing long-
sleeved clothing, vitamin D deficiency is the most common vitamin
deficiency in the world today.36 In fact, study reports suggest that
approximately 1 billion people worldwide are affected with vitamin-D
deficiency and around 50% of the global population have vitamin D
insufficiency!37
Vitamin D is naturally present in very few foods, making food an un-

reliable source. Therefore, eating foods that are fortified with vitamin
D and supplementing is essential for those who don’t get enough from
the sun.
[36] “Vitamin D.” Apr. 2023, https://www.ncbi.nlm.nih.gov/books/NBK441912/. Accessed 11 Sep. 2023.

[37] “High prevalence of vitamin D deficiency among the South Asian adults: a systematic review and
meta-analysis.” Oct. 2021, https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-021-11888-1.

FUN FACT: IN SOME CULTURES, VITAMIN D
DEFICIENCY WAS HISTORICALLY REFERRED
TO AS "RICKETS," WHICH IS A CONDITION THAT
AFFECTS BONE DEVELOPMENT IN CHILDREN.
TO COMBAT THIS DEFICIENCY, IN THE EARLY
20TH CENTURY, COUNTRIES LIKE THE UNITED
STATES BEGAN FORTIFYING CERTAIN FOODS
WITH VITAMIN D. SO, IF YOU'VE EVER HEARD
THE PHRASE "DRINK YOUR MILK FOR STRONG
BONES," IT'S TIED TO THE EFFORT TO PRE-
VENT RICKETS AND PROMOTE HEALTHY BONE
GROWTH THROUGH VITAMIN D-FORTIFIED
FOODS!
SIDE EFFECTS AND SAFETY

Vitamin D supplements are generally considered safe when taken at
recommended doses. However, like any supplement or medication, they
can have side effects if misused or overconsumed. The most common
side effects of vitamin D supplements include digestive issues such as
nausea, vomiting, and constipation. These symptoms are usually mild
and can be alleviated by taking the supplement with food or adjusting
the dosage.
It's important to note that excessive vitamin D intake can lead to vita-
min D toxicity, a condition known as hypervitaminosis D.

This is rare and typically occurs when extremely high doses of vitamin
D are taken for an extended period. Symptoms of vitamin D toxicity
include nausea, vomiting, weakness, and confusion, and it can even
lead to elevated levels of calcium in the blood, which may result in
kidney stones or damage to organs like the heart and kidneys.
To ensure your safety, it's crucial to follow the recommended dosage

guidelines provided by your healthcare provider or the supplement
manufacturer. If you have any concerns or experience unusual symp-
toms while taking vitamin D supplements, it's advisable to consult with
a healthcare professional for proper guidance and evaluation.
How to take
For most people who don’t get 20 to 30 minutes of direct sunlight every
day, a daily dose of 1000-2000 IU of vitamin D3 is recommended. The
general dose for someone with autoimmune disease is 2000-4000 IU
per day for 4 months (but of course, it’s important to ask your health-
care practitioner to give you a specific dose for your needs).
You can find vitamin D supplements in various forms, including cap-

sules, softgels, tablets, and liquid drops. Choose the form that you
find most convenient and easy to incorporate into your routine. It's
generally recommended to take vitamin D supplements with a meal
that contains some healthy fats. This can enhance the absorption of
vitamin D, which is a fat-soluble vitamin.
Take note that the cholecalciferol (D3) form is superior to the ergocal-
ciferol (D2) form, as it offers a 70% greater increase in serum levels and
is identical to the form produced by the body. The cholecalciferol form
has a greater affinity for D-binding protein, its metabolites are more
potent, and the serum level increases are better sustained.

Periodic monitoring of your vitamin D levels through blood tests is
also essential to ensure you're within the desired range and to make
any necessary adjustments to your supplement regimen.
VITAMIN D FROM SUN EXPOSURE

Getting your dose of vitamin D from the sun is also important.
If you have fair skin, the rough guide is 10 minutes in the sun in the
summer, 20 minutes in the spring and autumn seasons, and 30 minutes
in the winter. If you have darker skin, the more exposure you need. If
you have darker skin, the rough guide is 20 minutes in the summer, 60
minutes in the spring and autumn, and 90 minutes in the winter.
Spring/
Summer Winter
Autumn
10 20
Fair skin 30 minutes
minutes minutes
20 60
Dark skin 90 minutes
minutes minutes
Be mindful, this is just a rough guide and times may vary depending
on where you live. If you live in places like Australia, stay out of direct
sunlight in the middle of the day and don’t stay in the sun long enough
for your skin to become reddened.

Chapter 5:
Omega-3 Fatty
Acids

BENEFITS OF OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are effective allies in your battle against autoim-
mune disease. In fact, regularly taking omega-3 supplements has been
shown to be effective in supporting and reducing autoimmune diseases
such as rheumatoid arthritis, multiple sclerosis, psoriasis, lupus and
inflammatory bowel disease.38
For example, increased daily intake of omega-3 fatty acids has been
shown to be associated with a decreased risk for RA, the reduction of
symptoms such as morning stiffness and joint pain, and the healing
of soft tissue.39 In fact, one study found such significant improvement
among arthritis symptoms among people who took a daily omega-3
supplement that many were able to reduce their pain medications.40
Before we go on, let’s explain what omega-3s are.
Omega-3 fatty acids are essential polyunsaturated fats that play a

crucial role in reducing inflammation and supporting your immune
system's function. These fatty acids have the ability to decrease the
production of molecules and substances linked to inflammation, such
as inflammatory eicosanoids and cytokines.41 Essentially, they act as
natural regulators, helping to maintain a balanced and well-functioning
body.
[38] “Omega-3 fatty acids in inflammation and autoimmune diseases.” Dec. 2002. https://pubmed.ncbi.nlm.
nih.gov/12480795/. Accessed 11 Sep. 2023.
[39] "The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis". Jun 2020, https://www.ncbi.nlm.nih.gov/
pmc/ articles/PMC7362115/. Accessed 29 Jul. 2022.
[40] "Fish oil and rheumatoid arthritis: past, present and future." Aug 2010, https://pubmed.ncbi.nlm.nih.
gov/20509981/. Accessed 29 Jul. 2022.
[41] “Omega-3 fatty acids in inflammation and autoimmune diseases.” Dec. 2002, https://pubmed.ncbi.nlm.
nih.gov/12480795/. Accessed 11 Sep. 2023.

Research has also uncovered an intriguing connection between a diet
rich in omega-3 fatty acids and the diversity of beneficial bacteria
residing in the gut. These healthy fats have demonstrated their ability
to reverse alterations in the gut microbiota seen in various diseases,
promoting a more balanced microbial community.42 Moreover, ome-
ga-3s act as catalysts, encouraging the production of anti-inflammatory
superheroes known as short-chain fatty acids. They also take on the
role of guardians, helping to uphold the integrity of the intestinal
barrier, ensuring that your gut remains a fortress of wellness.
TYPES OF OMEGA-3 FATTY ACIDS

There are three types of omega-3s:
⭐ ALA (alpha-linolenic acid)

⭐ EPA (eicosapentaenoic acid)
⭐ DHA (docosahexaenoic acid)
ALA fats, which come from plant foods, are mostly metabolized in your
intestines and liver and are needed for energy. ALA can be converted
in your body to the other two long-chain omega-3s, EPA and DHA,
which offer more potent health benefits than ALA. EPA helps manage
inflammation in the body, and DHA is crucial for maintaining brain
health.
Unfortunately, plant foods don’t contain EPA or DHA, except microal-

gae and seaweed. So those who rely on ALA from plant foods to convert
into EPA and DHA are often not getting enough.
[42] “Impact of Omega-3 Fatty Acids on the Gut Microbiota.” Dec. 2017, https://www.ncbi.nlm.nih.gov/pmc/

On top of this, research indicates that most of us are not very efficient
in converting ALA to EPA and DHA.43 For example, one serving of flax-
seed oil contains no EPA or DHA. While it does have 7.3g of ALA, the
conversion rates to EPA and DHA are only 5% and 0.5%, respectively!
Also, many people consume too much linoleic acid, a type of omega-6
fatty acid, relative to their intake of ALA, which can interfere with the
conversion of ALA to EPA and DHA. This is because some omega-6s
compete for the same enzymes for these conversions to occur.
Omega-6 linoleic fatty acids are found in most vegetable oils, with
sunflower, corn, soybean, safflower, and cottonseed oils containing
the highest amounts. The standard Western diet typically provides too
much omega-6s compared to omega-3s. However, omega-6s are not
bad; you just need them in the right proportion to omega-3s.
So what’s the ideal ratio of the two?
The optimal ratio of omega-6 to omega-3s is somewhere between 4:1

to 1:1. The standard Western diet, on average, falls around 16:1!
For males and females over 14 years, the recommended daily intake of
omega-3s is 1.6g and 1.1g, respectively. However, this is based only on
ALA intake. While there are no official guidelines for DHA and EPA,
research indicates that combined EPA and DHA intake should be
between 250-500mg per day for adults.44
[43] “Are all n-3 polyunsaturated fatty acids created equal?” Aug. 2009, https://www.ncbi.nlm.nih.gov/pmc/
[44] “Scientific Opinion related to the Tolerable Upper Intake Level of eicosapentaenoic acid (EPA), docosa-
hexaenoic acid (DHA) and docosapentaenoic acid.” Jul. 2012, https://www.efsa.europa.eu/en/efsajournal/
pub/2815. Accessed 11 Sep. 2023.

The bad news is that most American adults are only getting around 90
mg per day of EPA and DHA combined, which is between one-third
and one-sixth of the amount required!45
While we are not advocating eating animal foods, it is essential to take

deliberate steps to meet your omega-3 requirements on a plant-based
diet.
HOW TO GET MORE IN YOUR DIET

Omega-3 fatty acids must be acquired through the diet as the body
cannot produce them. Plant foods high in omega-3s include avocados,
walnuts, chia seeds, flaxseeds, hemp seeds, pecans, pine nuts, olives,
and olive oil.
Some ideas to help you increase your dietary intake of omega-3s include:
🌿 Sprinkle seeds on your porridge or in your salads

🌿 Add nuts and seeds or avocado to your smoothie
🌿 Have avocado on gluten-free toast in the morning or add it to
your lunch-time salad
🌿 Have nuts or olives as a snack
🌿 Use hempseed or flaxseed oil as part of your salad dressing
🌿 Use flaxseed or hempseed oil instead of butter on your gluten-
free bread
🌿 Utilise the many recipes on the internet to make plant-based
desserts with nuts, seeds and even avocado
[45] “Omega-3 Fatty Acids.” Feb. 2023, https://ods.od.nih.gov/factsheets/Omega3FattyAcids-

HealthProfessional/#en44. Accessed 11 Sep. 2023.

🌿 Make sure you are consuming a healthful, whole-food, plant-
based diet. By consuming sufficient protein, vitamins and
minerals, you will maximize your body’s ability to convert ALA
to EPA and DHA. In addition, watch your intake of omega-6s in
vegetable oils to improve the omega-6 to omega-3 ratio. Choose
oils such as extra virgin olive oil that have a good omega-6 to
omega-3 ratio. Last but not least, consider taking a plant-based
omega-3 supplement derived from microalgae.
ALGAL OIL SUPPLEMENTS

Algae oil is made from specific marine algae and like fish oil, is a source
of omega-3 fatty acids. Unlike fish oil, which is extracted from marine
fish, algal oil is derived from microalgae.
FUN FACT: ALGAE OIL IS MORE SUSTAINABLE

THAN FISH OIL AS IT GROWS QUICKLY, DOESN’T
CONTRIBUTE TO OVERFISHING AND DOES NOT
DISRUPT MARINE ECOSYSTEMS, MAKING IT A RE-
SPONSIBLE CHOICE FOR OBTAINING ESSENTIAL
OMEGA-3S WHILE PRESERVING OUR OCEANS. IT
CAN ALSO BE GROWN UNDER CONTROLLED CON-
DITIONS, FREE FROM TOXINS LIKE MERCURY AND
MICROPLASTICS. MICROALGAL OILS CAN BE FUR-
THER USED FOR BIODIESEL PRODUCTION AND AS
A PROTEIN-RICH FEED FOR LIVESTOCK, FREEING
ARABLE LAND FOR FURTHER FOOD PRODUCTION.

Tips for purchasing
Algal oil supplements come in various forms, including soft gels, cap-
sules, and liquids, making them accessible and convenient for different
preferences.
When considering a purchase, opt for reputable brands that undergo

rigorous testing to ensure quality and purity and always check the
expiry date. Since both EPA and DHA confer unique and important
benefits and many omega-3 supplements often contain little, make sure
that any algal omega-3 supplements contain a balance of both.
Storage
Proper storage is essential to maintain the freshness and efficacy of

algal oil supplements. Store them in a cool, dark place, away from direct
sunlight and heat, and follow the manufacturer's recommendations for
storage.
Safety and side effects
Safety-wise, algal oil supplements are generally well-tolerated.

However, like any supplement, they can have side effects in some
individuals. Common side effects may include mild digestive issues
such as diarrhea, nausea, or stomach cramps.
Algal oil is considered safe in pregnancy and lactation. However, take

caution in people with low blood pressure or an irregular heart beat.
High doses may increase the risk of bleeding. Omega-3 supplements
can also affect anticoagulant medications like warfarin – avoid taking
in combination with other medications that can also cause bleeding.

As with any dietary supplement, it's advisable to consult with a health-
care professional before adding them to your routine, especially if you
have underlying health conditions or are taking medications. Dosage
recommendations can vary, so seek guidance from a healthcare pro-
vider to determine the optimal dose for your specific needs, ensuring
you reap the maximum benefits while maintaining safety.

Chapter 6:
Turmeric
Turmeric, the golden-hued spice that adds a burst of color and flavor to
your favorite curry dishes, has been stealing the spotlight lately for its
remarkable health potential, especially when it comes to inflammatory
autoimmune conditions. This age-old spice, derived from the root of
the Curcuma longa plant, contains a powerful compound known as
curcumin, which is responsible for many of its therapeutic properties.

BENEFITS OF TURMERIC
One of the most significant advantages of turmeric for autoimmune
diseases is its potent anti-inflammatory properties. As you already
know, chronic inflammation is a hallmark of many autoimmune con-
ditions, and curcumin reduces inflammation by inhibiting various
molecules and pathways involved in the inflammatory process.46 By
doing so, it can help alleviate the pain, swelling, and tissue damage
associated with autoimmune disorders like rheumatoid arthritis, lupus,
and inflammatory bowel disease.47 In fact, it is so powerful that it
matches the effectiveness of some anti-inflammatory drugs but with-
out the side effects.48
Another remarkable benefit of turmeric is its potential to modulate

the immune system.49 In autoimmune diseases, the immune system
mistakenly attacks healthy tissues and organs. Curcumin appears to
balance the immune response by regulating immune cell activity and
suppressing the overactive responses seen in autoimmune conditions.
This immune-regulating effect may help mitigate the severity of auto-
immune symptoms and slow the progression of the diseases.50
[46] “Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical
and clinical research.” Jun. 2009, https://pubmed.ncbi.nlm.nih.gov/19594223/. Accessed 12 Sep. 2023.
[47] "A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheuma-
toid arthritis." Nov 2012, https://pubmed.ncbi.nlm.nih.gov/22407780/. Accessed 29 Jul. 2022.
[48] “Nonsteroidal anti-inflammatory agents differ in their ability to suppress NF-kappaB activation, inhibition
of expression of cyclooxygenase-2 and cyclin D1, and abrogation of tumor cell proliferation.” Dec. 2004,
https://pubmed.ncbi.nlm.nih.gov/15489888/. Accessed 12 Sep. 2023.
[49] “The targets of curcumin.” Mar. 2011, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3025067/. Accessed
12 Sep. 2023.
[50] “Curcumin and Curcuma longa Extract in the Treatment of 10 Types of Autoimmune Diseases: A
Systematic Review and Meta-Analysis of 31 Randomized Controlled Trials.” Aug. 2022, https://www.

And its benefits do not stop there! Turmeric's antioxidant properties
can also combat oxidative stress, which often exacerbates autoimmune
diseases.51 Oxidative stress happens when there's an uneven battle
between harmful free radicals and protective antioxidants inside your
body. This can damage your cells and cause inflammation. Curcumin
is able to neutralize these harmful free radicals and boost your body's
defenses with antioxidants.
FUN FACT: THIS GOLDEN SPICE HAS A RICH

HISTORY DATING BACK THOUSANDS OF YEARS.
IT WAS FIRST CULTIVATED IN INDIA AND HAS
BEEN USED NOT ONLY FOR ITS CULINARY AND
MEDICINAL PROPERTIES BUT ALSO AS A DYE
AND IN RELIGIOUS CEREMONIES. TURMERIC
WAS HIGHLY VALUED BY ANCIENT CULTURES
FOR ITS VIBRANT YELLOW COLOR AND ITS AS-
SOCIATION WITH THE SUN. IN HINDU WED-
DINGS, BRIDES AND GROOMS WOULD OFTEN
APPLY TURMERIC PASTE TO THEIR SKIN TO
ACHIEVE A HEALTHY GLOW AND TO WARD OFF
EVIL SPIRITS.
[51] “Curcumin, autoimmune and inflammatory diseases: going beyond conventional therapy - a system-
atic review.” Dec. 2020, https://www.tandfonline.com/doi/abs/10.1080/10408398.2020.1850417?journal-
Code=bfsn20. Accessed 12 Sep. 2023.

HOW TO GET MORE TURMERIC INTO YOUR
DIET
If you want to include more turmeric in your diet, here are some ways:
⭐ Start the day with a turmeric latte or tea

⭐ Add turmeric to curries and stews
⭐ Toss it with roasted vegetables
⭐ Add it to tofu scramble and enjoy for breakfast
⭐ Sprinkle it onto sautéed greens
⭐ Blend it into a smoothie
CURCUMIN SUPPLEMENTS
Turmeric can be taken as capsules, supplements, or added to your
recipes. Experts suggest taking 400-600 mg of curcumin 1-3 times
daily for optimal health effects. To make sure curcumin is efficiently
absorbed into the body, it should either be fermented or contain black
pepper (piperine). Pepper has been scientifically proven to significantly
enhance the absorption of curcumin.
Turmeric supplements are generally considered safe when taken at rec-

ommended doses, and they have been used for centuries in traditional
medicine. The active compound in turmeric, curcumin, is well-tolerated
by most people. However, like any supplement, there can be potential
side effects.
Some individuals may experience mild gastrointestinal symptoms like

bloating, gas, or stomach upset.

Curcumin also has mild blood-thinning properties, so those on
blood-thinning medications should consult a healthcare provider
before adding turmeric supplements to their regimen to avoid potential
interactions.
High doses of turmeric over an extended period could potentially lead

to liver issues, so it's essential to follow dosage recommendations.
Pregnant and breastfeeding individuals should consult with a health-
care professional before using turmeric supplements, as safety data in
these populations is limited.
Tips for purchasing
Source your turmeric powder from a certified-organic, fair-trade com-

pany that practices stringent testing processes. Store turmeric in an
airtight glass container in a cool, dry place away from sunlight. Use
within six months for optimal flavor and potency. Choose supplements
that combine a standardized extract of turmeric containing 95% of
curcuminoids.

Chapter 7:
L-glutamine
BENEFITS OF L-GLUTAMINE
L-glutamine, an amino acid naturally found in the body, can offer sev-
eral benefits to individuals with autoimmune diseases. This amino acid
plays a crucial role in maintaining the health of the gut lining, which is
closely linked to immune function.52
[52] “Glutamine as an immunonutrient.” Nov. 2011, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3220259/.


In autoimmune diseases, the gut barrier can become compromised,
leading to a condition known as "leaky gut," where harmful substanc-
es enter the bloodstream, potentially triggering immune responses.
L-glutamine helps strengthen and repair the gut lining, reducing its
permeability and the passage of unwanted molecules.
By supporting the health and integrity of the gut lining, L-glutamine

can help improve nutrient absorption and prevent inflammation and
damage to the gut. It can also support immune function, as a large
portion of the immune system is located in the gut.53
Additionally, L-glutamine is an essential fuel source for certain im-

mune cells, aiding in their proper function.54 While it's not a standalone
cure for autoimmune conditions, incorporating L-glutamine through
dietary sources or supplements may support gut health and immune
function in individuals managing autoimmune diseases.
L-glutamine also has a range of benefits that extend beyond the gut,
and therefore may indirectly alleviate symptoms of autoimmunity.
[53] “L-glutamine supplementation improves upper airways immune response in sedentary and physically
active elderly.” 2020, https://erj.ersjournals.com/content/56/suppl_64/897. Accessed 8 Aug. 2023.
[54] “Why Is L-Glutamine Metabolism Important to Cells of the Immune System in Health, Postinjury,
Surgery or Infection?” Sep. 2001, https://www.sciencedirect.com/science/article/pii/S0022316622145943.

These include:
⭐ May help fight cravings for sugar and alcohol 55
⭐ Improves body composition 56
⭐ Increases nutrient absorption 57
⭐ May relieve stress by lowering cortisol levels 58
⭐ May aid recovery from illness and injuries 59
Try Now
[55] “Glycyl-L-glutamine injected centrally suppresses alcohol drinking in P rats.” 1998, https://pubmed.ncbi.
nlm.nih.gov/9665311/. Accessed 8 Aug. 2023.
[56] “Glutamine supplementation favors weight loss in nondieting obese female patients.” Nov. 2014, https://
pubmed.ncbi.nlm.nih.gov/25226827/. Accessed 8 Aug. 2023.
[57] “Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions.” Jan. 2012, https://www.ncbi.
nlm.nih.gov/pmc/articles/PMC4369670/. Accessed 8 Aug. 2023.
[58] “Influence of enteral glutamine on inflammatory and hormonal response in patients with rectal can-
cer during preoperative radiochemotherapy.” May, 2017, https://pubmed.ncbi.nlm.nih.gov/28272402/.
Accessed 8 Aug. 2023.
[59] “Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball
Players.” Jun. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8234492/. Accessed 8 Aug. 2023.

FUN FACT: DID YOU KNOW THAT L-GLUTAMINE
IS THE MOST ABUNDANT AMINO ACID IN THE
BODY? IT'S CONSIDERED A "CONDITIONALLY
ESSENTIAL" AMINO ACID, WHICH MEANS THAT
WHILE THE BODY CAN USUALLY PRODUCE
ENOUGH L-GLUTAMINE ON ITS OWN, THERE
ARE TIMES — SUCH AS DURING PERIODS OF
INTENSE STRESS OR ILLNESS — WHEN THE
BODY'S DEMAND FOR L-GLUTAMINE EXCEEDS
ITS SUPPLY. DURING THESE TIMES, DIETARY
SOURCES OR SUPPLEMENTS OF L-GLUTAMINE
CAN BE BENEFICIAL.
HOW TO TAKE L-GLUTAMINE

L-glutamine is available as a dietary supplement in various forms,
including capsules, tablets, and powders. The powder form can be
mixed with water or juice and is often preferred for its versatility and
ease of use.
SAFETY AND SIDE EFFECTS

L-glutamine is generally considered safe for most people when taken
by mouth in appropriate doses. However, like any supplement, it can
cause side effects in some people. These can include mild gastrointes-
tinal symptoms like bloating, gas, and stomach cramps.

People with certain health conditions, such as cancer, liver disease, kid-
ney disease, or a history of seizures, should avoid taking L-glutamine
unless under the supervision of a healthcare professional.
Tips for purchasing
When purchasing an L-glutamine supplement, look for a product

that's free from unnecessary additives and fillers. It's also a good idea
to choose a product from a reputable brand that follows good manu-
facturing practices.
Dose
The appropriate dose of L-glutamine can vary depending on individual

health needs. However, a typical dose for supporting gut health is
between 5 to 10 grams per day. It's often recommended to start with a
lower dose and gradually increase as your body adjusts.

Chapter 8:
Medicinal
Mushrooms
The use of mushrooms in medicine stems from ancient times. They
have been used for centuries in Chinese medicine and were considered
to be beneficial in promoting longevity and even immortality!

While we have come to understand mushrooms may not hold the
key to eternal life, modern scientific research has shed light on their
numerous therapeutic benefits.
Mushrooms offer a potent remedy for combating autoimmune diseases.

They promote immune tolerance towards the body's own tissues, bolster
resistance against viruses and infections that can trigger autoimmune
responses, and enable the immune system to react appropriately to
stressors and threats while reducing undue inflammation.60 Medicinal
mushrooms boast impressive anti-inflammatory and antioxidant proper-
ties, making them invaluable allies in managing autoimmune conditions.
FUN FACT: DID YOU KNOW THAT SOME STUDIES

SUGGEST THAT CONSUMING JUST ONE BUTTON
MUSHROOM PER DAY MAY BE ENOUGH TO PRO-
VIDE POTENTIAL CANCER-FIGHTING BENEFITS?
THESE MUSHROOMS CONTAIN COMPOUNDS LIKE
BETA-GLUCANS AND CONJUGATED LINOLEIC ACID,
WHICH HAVE BEEN ASSOCIATED WITH INHIBITING
CANCER CELL GROWTH AND PROMOTING APOPTOSIS
(THE SELF-DESTRUCTION OF DAMAGED CELLS). SO,
ADDING A SINGLE MUSHROOM TO YOUR DAILY DIET
COULD BE A SMALL BUT SIGNIFICANT STEP TOWARD
REDUCING YOUR CANCER RISK!
[60] “Antiinflammatory and immunomodulating properties of fungal metabolites.” Jun. 2005, https://www.

Reishi Mushrooms
One of the most well-known of the medicinal mushrooms is Reishi

which has been used since ancient China. It contains a variety of com-
pounds, including polysaccharides and triterpenoids, which offer its
various therapeutic benefits. It is an antioxidant and an anti-inflamma-
tory and helps to regulate the immune system by stimulating immune
cells.61 Evidence suggests that it is also beneficial in the management
of allergies, and helping the body cope with stress, a primary trigger of
autoimmune disease.62
Reishi mushrooms are often dried, ground, and powdered and can be
found in coffees, teas, powders, or tablets. There is currently no con-
sensus on the therapeutic dose. Studies have looked at supplemental
doses ranging from 1.5 g to 9 g of dried extracts per day. 1 g of the dried
extract is about the same as 9 g of fresh reishi mushroom.
Shiitake Mushrooms
Shiitake mushroom is also effective against autoimmunity as it en-

hances host resistance against infections by bacteria, fungi, parasites
and virus and promotes non-specific inflammatory and immune re-
sponses.63 In fact, research has found shiitakes to be effective against
85% of pathogens that it has been tested on, including many species
[61] “Antitumor and Immunomodulatory Effects of Polysaccharides from Broken-Spore of Ganoderma

lucidum.” Jul. 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3395810/. Accessed 12 Sep. 2023.
[62] “Immune Modulation From Five Major Mushrooms: Application to Integrative Oncology.” Feb. 2014,
[63] “The shiitake mushroom-derived immuno-stimulant lentinan protects against murine malaria blood-
stage infection by evoking adaptive immune-responses.” Apr. 2009, https://www.sciencedirect.com/
science/article/abs/pii/S1567576909000253. Accessed 12 Sep. 2023.

of mold and yeast.64 Shiitake mushrooms also provide vitamin D and
B vitamins, nutrients important for a healthy functioning immune
system.
Shiitakes are available as concentrated extracts and capsules. You will

also find them in most supermarkets and can cook them in sautés,
soups, and stir-fries. You can also use AHCC (active hexose correlated
compound), a concentrated extract that is prepared from shiitake
mushrooms.
When consuming shiitake as a food, a standard portion is 15g dried

mushrooms or approximately 150g of raw mushrooms. There are no
official doses for shiitake supplements, but manufacturers suggest
using 1-2g of dried extract per day (10-20g powdered mushrooms) or
1-2 ml of liquid extract (20-40 drops). One study showed that 5-10g of
shiitake per day was sufficient to enhance immune function.65
Lion’s Mane
This unique mushroom is renowned for its ability to support neurolog-

ical health and cognitive function, but its benefits extend beyond the
brain.66 Due to its polysaccharide compounds, Lion’s Mane has potent
anti-inflammatory and antioxidant properties, making it a useful tool
in the battle against autoimmune disease.
[64] “Antimicrobial properties of shiitake mushrooms (Lentinula edodes).” Jun. 2009, https://www.re-
searchgate.net/publication/23716171_Antimicrobial_properties_of_shiitake_mushrooms_Lentinula_edodes.
[65] “Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized
Dietary Intervention in Healthy Young Adults.” 2015, https://pubmed.ncbi.nlm.nih.gov/25866155/. Accessed
12 Sep. 2023.
[66] “The Neuroprotective Properties of Hericium erinaceus in Glutamate-Damaged Differentiated PC12
Cells and an Alzheimer's Disease Mouse Model.” Nov. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/

In autoimmune diseases, chronic inflammation and oxidative stress
often play a significant role in the progression of symptoms. Lion's
Mane has the potential to help mitigate these processes by reducing
inflammation and protecting cells from oxidative damage.67 Although
more research is required to completely grasp Lion's Mane's impact
on autoimmune conditions, its potential to boost general well-being,
including brain and immune system health, makes it a promising
natural alternative.
Chaga
Chaga mushrooms are most well-known for their antioxidant activity as
well as immune-modulating activity.68 They can attribute most of their
free radical scavenging ability to the polyphenolic and triterpenoid
compounds they contain and its immune-modulating activity to the
β- glucan polysaccharides. It also assists in balancing blood sugar levels,
improves sleep and acts as both an anti-viral and anti-fungal.69
Turkey tail
Turkey tail mushrooms are a rich source of antioxidants. In fact, one

study found that turkey tails contain more than 35 different antiox-
idant phenolic compounds plus the flavonoid antioxidants quercetin
[67] “The Anti-Inflammatory Effects of Lion's Mane Culinary-Medicinal Mushroom, Hericium erinaceus
(Higher Basidiomycetes) in a Coculture System of 3T3-L1 Adipocytes and RAW264 Macrophages.”
2015, https://pubmed.ncbi.nlm.nih.gov/26559695/. Accessed 12 Sep. 2023.
[68] “Immunomodulatory Activity of the Water Extract from Medicinal Mushroom Inonotus obliquus.” Sep.
2005, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774877/. Accessed 12 Sep. 2023.
[69] “ Recent Developments in Inonotus obliquus (Chaga mushroom) Polysaccharides: Isolation, Structural
Characteristics, Biological Activities and Application.” Apr. 2021, https://www.ncbi.nlm.nih.gov/pmc/

and baicalein.70 These compounds are known to support immune func-
tion by lowering inflammation and triggering the release of protective
compounds.
Turkey tail mushrooms are also rich in polysaccharopeptides that

modulate the immune system so that it can better fight infections.71
They also contain prebiotic fibers that improve the microbiome for
better immunity and overall health.
Cordyceps
Cordyceps are antifungal and antibacterial.72 They have modulating
effects on the immune system: they can give our immunity a boost
when we need it, but can also tamper the immune response when it
is overactive as in autoimmune disease. Cordyceps are not cultivated
for culinary use and are not available in their whole form. You will find
them as tinctures, pills, and powders.
HOW TO INCREASE MUSHROOMS IN YOUR

DIET:
Now that you are convinced about the importance of mushrooms for
autoimmune disease, the next step is knowing how to incorporate more
[70] “The lignicolous fungus Trametes versicolor (L.) Lloyd (1920): a promising natural source of antirad-
ical and AChE inhibitory agents.” Dec. 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010034/.
[71] “Immunomodulatory Properties of Coriolus versicolor: The Role of Polysaccharopeptide.” Sep. 2017,
[72] “The methanolic extract of Cordyceps militaris (L.) Link fruiting body shows antioxidant, antibac-
terial, antifungal and antihuman tumor cell lines properties.” Dec. 2013, https://pubmed.ncbi.nlm.nih.
gov/23994083/#:~:text=%2F100%20g).-,The%20methanolic%20extract%20of%20C.,strong%20anti-
bacterial%20and%20antifungal%20properties. Accessed 12 Sep. 2023.

of them into your diet. Even for the most disciplined, eating enough
mushrooms can be challenging.
Fortunately, mushrooms are versatile and can be incorporated into

your meals in a number of different ways. Here are some ideas to get
you started:
⭐ Add in some mushrooms to your salads

⭐ Sauté mushrooms and enjoy for a hearty hot breakfast
⭐ Add mushrooms to your soups, stews, and curries
⭐ Use mushrooms instead of meat in a Bolognese or other similar
dish
⭐ Purchase medicinal mushrooms in a tea form and enjoy hot cups
of tea throughout the day

Chapter 9:
Glutathione
BENEFIT OF GLUTATHIONE
Glutathione, often referred to as the "master antioxidant," is a super-
hero molecule in the world of autoimmune diseases. It's a tripeptide
composed of three amino acids: cysteine, glutamine, and glycine. This
humble compound plays a pivotal role in maintaining a healthy immune
system and battling autoimmune disorders.

First and foremost, glutathione is a potent antioxidant. In fact, it is
considered the body's master antioxidant as it has the remarkable
ability to neutralize harmful free radicals that cause oxidative stress
and cellular damage. In autoimmune diseases, where inflammation
runs rampant, the body produces an excess of these damaging free
radicals. Glutathione steps in as the ultimate defender, helping to
restore balance and reduce inflammation. This antioxidant prowess
not only alleviates symptoms but also helps prevent further damage to
tissues and organs.73
Glutathione is also a key player in detoxification. It binds to toxins,

heavy metals, and other harmful chemicals, aiding in their removal
from the body. In autoimmune diseases, the accumulation of toxins
can exacerbate symptoms and trigger immune responses. Glutathione's
detoxifying abilities help mitigate this risk, supporting the body's
efforts to stay toxin-free and disease-free.
Another crucial role of glutathione in autoimmune conditions is its

impact on immune regulation. It helps to promote immune tolerance
and prevent overactivity. By fine-tuning the immune response, gluta-
thione helps reduce the severity of autoimmune symptoms and slows
disease progression.74
Whether obtained through a balanced diet, supplementation, or both,

ensuring adequate glutathione levels can significantly improve the
quality of life for individuals with autoimmune diseases.
[73] “Glutathione: a key player in autoimmunity - PubMed." Jul. 2009, https://pubmed.ncbi.nlm.nih.

gov/19393193/. Accessed 12 Sep. 2023.
[74] “Glutathione: a key player in autoimmunity - PubMed." Jul. 2009, https://pubmed.ncbi.nlm.nih.
gov/19393193/. Accessed 12 Sep. 2023.

FUN FACT: GLUTATHIONE ISN'T JUST ESSEN-
TIAL FOR HUMANS; IT PLAYS A CRUCIAL ROLE
IN VARIOUS LIVING ORGANISMS, INCLUDING
PLANTS, ANIMALS, AND EVEN BACTERIA. THIS
MOLECULE'S UNIVERSAL PRESENCE HIGH-
LIGHTS ITS FUNDAMENTAL IMPORTANCE IN
MAINTAINING CELLULAR HEALTH AND PRO-
TECTING AGAINST OXIDATIVE STRESS ACROSS
THE ENTIRE SPECTRUM OF LIFE ON EARTH.
FOOD SOURCES OF GLUTATHIONE

While glutathione can’t be effectively absorbed through dietary sourc-
es, certain foods can support its production. Foods rich in sulfur-con-
taining compounds, which are essential for glutathione synthesis,
play a key role. Cruciferous vegetables like broccoli, Brussels sprouts,
and cauliflower provide sulfur compounds that support the body’s
production of glutathione. Garlic and onions are also sulfur-rich and
contribute to this antioxidant’s synthesis. Additionally, incorporating
fruits and vegetables high in selenium, such as spinach, asparagus, and
avocados, supports the enzymatic reactions involved in maintaining
optimal glutathione levels.
FORMS
Glutathione is available in three forms:

⭐ Oral – pills, solutions, sublingual tablets, syrups, and sprays
⭐ Parenteral – intravenous and intramuscular
⭐ Topical – face washes and creams.
When it comes to purchasing glutathione supplements, opt for reputa-
ble brands and manufacturers known for their commitment to quality
and transparency. Look for supplements that are third-party tested
for purity and potency, which can provide assurance of their quality.
Additionally, consider the form of glutathione used in the supplement.
Liposomal glutathione often offers better bioavailability, as it delivers
the glutathione directly into cells in the bloodstream.
DOSE
The typical dosage for glutathione is 250 to 1,000 mg per day, however,
it’s important to always follow the recommended dosage guidelines
provided by the manufacturer or your healthcare practitioner, and con-
sult with a healthcare professional before adding any new supplement
to your routine, especially if you have underlying health conditions or
are taking other medications.
SAFETY AND SIDE EFFECTS

The Food and Drug Administration (FDA) states that glutathione is
generally recognized as safe. Some people who take an inhaled form of
glutathione may experience bronchospasm.
There is not enough reliable information about the safety of taking

glutathione if you are pregnant or breastfeeding. Err on the side of
caution and avoid use.

Chapter 10: Zinc
Zinc is a trace mineral that plays a crucial role in maintaining a healthy
immune system and has been associated with several potential benefits
for individuals battling autoimmune diseases. One of its primary roles
is in supporting the proper functioning of immune cells, including T
cells, B cells, and natural killer cells, which are essential for regulating
your defensive immune responses.75
[75] “Zinc as a Gatekeeper of Immune Function.” Nov. 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/


Zinc has immunomodulatory effects, meaning it can help regulate the
immune system's activity.76 It can prompt a shift from pro-inflammato-
ry responses to more balanced, controlled immune reactions, reducing
the severity of any autoimmune symptoms you may be experiencing.
Zinc also plays a role in the production and function of antibodies,

which are proteins produced by the immune system to target and neu-
tralize foreign invaders, such as bacteria and viruses.77 In autoimmune
diseases, these antibodies sometimes get confused and mistakenly
attack your body's own tissues. Adequate zinc levels can support the
production of well-functioning antibodies, making sure these defend-
ers are sharp and focused, and potentially reducing the likelihood of
autoimmune flares.
But that’s not all. Zinc reinforces your body's protective barriers which
also contributes to overall immune function. It plays a role in main-
taining the integrity of your skin and mucous membranes, forming an
essential line of defense against unwelcome pathogens.78 In autoim-
mune conditions, maintaining this stronghold becomes paramount to
ward off infections and prevent further immune chaos.
[76] “Zinc Status and Autoimmunity: A Systematic Review and Meta-Analysis.” Jan. 2018, https://www.ncbi.
nlm.nih.gov/pmc/articles/PMC5793296/. Accessed 12 Sep. 2023.
[77] “Zinc and immune function: the biological basis of altered resistance to infection.” Aug. 1998, https://
www.sciencedirect.com/science/article/pii/S0002916523006251#:~:text=Zinc%20deficiency%20also%20
affects%20development,G%2C%20is%20compro%2Dmised. Accessed 12 Sep. 2023.
[78] “Role of Zinc in Mucosal Health and Disease: A Review of Physiological, Biochemical, and Molecular
Processes.” May 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7302722/. Accessed 12 Sep. 2023.

FUN FACT: ONE OF THE EARLIEST RECORD-
ED INSTANCES OF RECOGNIZING THE IM-
PORTANCE OF ZINC IN HUMAN HEALTH
DATES BACK TO THE 16TH CENTURY. A CON-
DITION KNOWN AS "PARROT DISEASE" OR
"MALESHERBES' DISEASE" WAS DESCRIBED
IN THE FRENCH TOWN OF MALESHERBES. IT
WAS OBSERVED THAT INDIVIDUALS LIVING
THERE HAD DIFFICULTY SWALLOWING, SKIN
ISSUES, AND A LOSS OF THE SENSE OF TASTE
AND SMELL. THIS CONDITION WAS LATER
LINKED TO ZINC DEFICIENCY, HIGHLIGHTING
THE CRITICAL ROLE OF ZINC IN MAINTAINING
GOOD HEALTH.
ZINC DEFICIENCY
Not getting enough zinc can be dire! Dietary zinc deficiency has been
associated with impaired growth and development in children, preg-
nancy complications, and immune dysfunction with increased suscep-
tibility to infections.
Zinc deficiency is quite common due to inadequate dietary intake and

high sugar or alcohol consumption, poor soil quality and increased
physiological demands.

Symptoms of low zinc include:
🔥 Retarded growth
🔥 Poor appetite
🔥 Loss or change of taste or smell
🔥 Mental lethargy
🔥 Sluggish digestion
🔥 Slow wound healing
🔥 Acne and other skin conditions
🔥 Recurrent infections
🔥 White spots on fingernails
🔥 Stretch marks
🔥 Excessive hair loss
🔥 Stress, anxiety and depression
🔥 Reduced sperm count and ejaculatory fluids
🔥 Infertility
🔥 Reduced sexual libido
FOOD SOURCES OF ZINC
Your body does not naturally produce zinc, so you need to eat a diet
rich in zinc or incorporate a high-quality zinc supplement into your
wellness routine to get its benefits.
Some of the best plant-based food sources of zinc include legumes

like chickpeas, lentils, and black beans, as well as nuts and seeds such
as pumpkin seeds, hemp seeds, and cashews. Whole grains like wheat,
quinoa, and oats also provide zinc, along with vegetables like spinach,
mushrooms, and peas.

Incorporating these foods into your diet can help you meet your daily
zinc needs while enjoying a variety of flavors and textures from plant-
based sources. Soaking, sprouting, or fermenting these foods can help
enhance zinc absorption.
ZINC SUPPLEMENTS
If you have an autoimmune disease, you will most likely benefit from
taking a zinc supplement. Zinc supplements come in many formula-
tions including capsules, lozenges, tablets, and powder.
Forms and Bioavailability
Zinc supplements come in various forms, including zinc gluconate, zinc

citrate, zinc sulfate, zinc glycinate, and zinc picolinate, among others.
Each form has its own level of bioavailability, which refers to how easily
the body can absorb and utilize the zinc. Zinc picolinate and zinc citrate
are often considered to be more bioavailable compared to other forms,
making them potentially more effective at increasing zinc levels in the
body. It's important to check the product label to see which form of
zinc is used in the supplement.
Zinc supplements are generally safe when taken at recommended

doses, but like any supplement, they can cause side effects when
consumed excessively. Common side effects of zinc supplementation
include nausea, vomiting, diarrhea, and abdominal cramps. These
symptoms are often associated with high doses of zinc. Long-term
excessive zinc intake can lead to more serious health issues, such as
impaired immune function and interference with the absorption of
other essential minerals like copper and iron.

Long-term consumption of zinc in excess of the tolerable upper intake
level (40 mg/day for adults) can result in copper deficiency. If more
than 50 mg of supplemental zinc is to be taken daily for more than four
weeks, 2 mg of supplemental copper should also be taken to reduce the
risk of copper deficiency.79
It's essential to follow the recommended dosage guidelines provided

on the supplement label or as advised by a healthcare professional to
avoid potential side effects. Moreover, individuals with certain medical
conditions or those taking specific medications should consult with
their healthcare provider before starting zinc supplements, as they may
have unique considerations or interactions to consider.
Tips for Purchasing
When purchasing zinc supplements, it's crucial to choose a reputable

brand and product. Look for supplements that have been third-party
tested for quality and purity. This ensures that the product contains
the stated amount of zinc and is free from contaminants.
Dosage
The recommended daily allowance (RDA) for zinc varies depending

on age, gender, and life stage. For adults, the RDA for zinc is typically
around 11 milligrams for males and 8 milligrams for females. Pregnant
and lactating women may require higher doses. Always follow the dos-
age instructions provided on the supplement label or as recommended
by a healthcare professional.
[79] "Zinc requirements and the risks and benefits of zinc supplementation." 21 Feb 2006, https://pubmed.
ncbi.nlm.nih.gov/16632171/. Accessed 12 Sep. 2023.

Conclusion
Exploring the world of natural management, and toxin reduction
remedies for autoimmune dis- can have profound effects on au-
eases has been an enlightening toimmune conditions. Cultivating
journey. Throughout this eBook, a holistic approach to well-being
we've delved into the diverse and can empower you to take charge
fascinating realms of nutrition, of your health.
lifestyle changes, and natural rem-
edies that can play pivotal roles Supplements, such as vitamin D,
in alleviating the burden and, in omega-3 fatty acids, glutathione,
some cases, even reversing auto- and zinc, have shown promise in
immune conditions. supporting immune function and
reducing inflammation. However,
We've learned that a well-bal- it's crucial to consult with a
anced, whole foods, plant-based healthcare professional before
diet can be a cornerstone of sup- incorporating supplements into
port for those with autoimmune your regimen, as individual needs
diseases. Incorporating nutri- may vary.
ent-rich foods, antioxidants, and
anti-inflammatory agents into Furthermore, alternative thera-
your daily meals can help your im- pies like medicinal mushrooms,
mune system regain its balance, turmeric, and probiotics can be
reducing the severity of symp- valuable allies in your autoim-
toms and enhancing your overall mune journey. These natural
quality of life. remedies have been used for cen-
turies in various cultures and are
But diet is just one piece of now being recognized by modern
the puzzle. Lifestyle factors science for their remarkable heal-
such as exercise, sleep, stress ing properties.

In the end, it's essential to remem- As you embark on your journey
ber that managing autoimmune toward managing your autoim-
diseases is a highly individualized mune condition naturally, we en-
process. What works best for one courage you to stay curious, stay
person may not be the ideal solu- informed, and most importantly,
tion for another. Therefore, it's stay hopeful. With the right tools,
vital to collaborate closely with a support, and determination, you
knowledgeable healthcare provid- can lead a fulfilling life while
er who can help you navigate the managing your autoimmune dis-
intricate path to wellness. ease on your terms.
Here's to your health, happiness, and a future filled with vitality!

RECIPES
Turmeric
Quinoa Congee
with Medicinal
Mushrooms
76 RECIPES FOR AUTOIMMUNE DISEASE

Indulge in this vibrant Turmeric Quinoa Congee topped with savory
mushrooms for a meal that's as good for your taste buds as it is for
your health. Turmeric, celebrated for its anti-inflammatory properties,
teams up with medicinal mushrooms to offer a double dose of immune
support. The curcumin in turmeric may help reduce inflammation
and regulate immune responses, while mushrooms provide essential
nutrients to bolster your body's defenses. This delicious bowl is a tasty
way to show your immune system some love, perfect for those seeking
natural remedies for autoimmune diseases.
Serves 2 people.
INGREDIENTS:
For the Congee:
🛒 1 cup quinoa, rinsed

🛒 8 cups vegetable broth
🛒 1 thumb-sized piece of fresh turmeric, grated (or 1 teaspoon
ground turmeric)
🛒 1 thumb-sized piece of fresh ginger, grated
🛒 Salt and pepper to taste
For the Mushroom Topping:
🛒 8 ounces mixed mushrooms (shiitake, reishi, or your choice),

sliced
🛒 2 cloves garlic, minced
🛒 1 small onion, finely chopped

🛒 1 tablespoon olive oil
🛒 1 teaspoon dried thyme
For Garnish:
🛒 Fresh cilantro or green onions, chopped

🛒 A drizzle of sesame oil (optional)
DIRECTIONS:
1. To prepare the quinoa congee, rinse the quinoa thoroughly

under cold water until the water runs clear. In a large pot,
combine the rinsed quinoa, vegetable broth, grated turmeric,
grated ginger, salt, and pepper.
2. Bring the mixture to a boil, then reduce the heat to low, cover,
and simmer for about 15-20 minutes, or until the quinoa is
cooked and has absorbed the flavors.
3. In a separate skillet, heat the olive oil over medium-high heat.
Add the chopped onion and minced garlic, and sauté for 2-3
minutes until fragrant.
4. Add the sliced mushrooms and dried thyme to the skillet. Cook
for about 7-8 minutes, stirring occasionally until the mushrooms
are tender and golden brown. Season with salt and pepper to
taste. Remove from heat.
5. To assemble, ladle the cooked quinoa congee into serving bowls.
Top with the sautéed mushrooms.
6. Garnish with chopped cilantro or green onions. Optionally,
drizzle a bit of sesame oil over each bowl for added flavor.

Chickpea and
Spinach Curry
with Pumpkin
Seeds

This plant-based Chickpea and Spinach Curry is a powerhouse of
nutrients that support the immune system and may help in managing
autoimmune diseases. Chickpeas provide zinc, which is known for its
role in immune function. The spinach adds a dose of antioxidants and
vitamins, while the spices like turmeric, cumin, and coriander contain
anti-inflammatory properties that may help alleviate autoimmune
symptoms. The pumpkin seeds on top are rich in zinc and provide an
extra immune boost. Together, these ingredients create a delicious and
nutritious dish that contributes to overall well-being.
Serves 4 people.
INGREDIENTS:
🛒 2 cups cooked chickpeas

🛒 2 cups fresh spinach leaves
🛒 14 oz diced tomatoes
🛒 1 onion, finely chopped
🛒 1-inch piece of fresh ginger, grated
🛒 1 teaspoon ground turmeric
🛒 1 teaspoon ground cumin
🛒 1 teaspoon ground coriander
🛒 1/2 teaspoon cayenne pepper (adjust to taste)
🛒 14 oz coconut milk
🛒 2 tablespoons pumpkin seeds
🛒 Fresh cilantro leaves for garnish
🛒 Cooked quinoa (for serving)

DIRECTIONS:
1. In a large fry pan, heat some oil over medium heat. Add the
chopped onions and sauté until they turn translucent.
2. Add the minced garlic and grated ginger to the onions. Sauté for
another minute until fragrant.
3. Stir in the ground turmeric, cumin, coriander, and cayenne
pepper. Cook for a minute or two to release the spices' flavors.
4. Add the diced tomatoes and chickpeas to the skillet. Allow them
to simmer for about 5 minutes.
5. Pour in the coconut milk and bring the mixture to a gentle
simmer. Let it cook for 10-15 minutes, stirring occasionally, until
the sauce thickens.
6. Add the fresh spinach leaves and let them wilt into the curry.
7. Season with salt and pepper to taste.
8. Serve the chickpea and spinach curry over cooked quinoa.

Savory Chickpea
Scramble

This savory chickpea scramble is packed with plant-based protein
from chickpea flour, making it a satisfying and nutritious breakfast
option. Chickpea flour is rich in zinc, an essential mineral that supports
immune function, which can be beneficial for autoimmune diseases.
Additionally, turmeric, included in this recipe, has anti-inflammatory
properties that may help reduce inflammation associated with auto-
immune conditions. The colorful array of vegetables provides a variety
of vitamins, minerals, and antioxidants that support overall health and
well-being. Enjoy this flavorful breakfast to kickstart your day on a
positive note!
Serves 2 people.
INGREDIENTS:
🛒 1 cup chickpea flour

🛒 1/2 cup water
🛒 1/2 cup diced tomatoes
🛒 1/4 cup diced red bell pepper
🛒 1/4 cup diced red onion
🛒 1/4 cup chopped spinach
🛒 1 clove garlic, minced
🛒 1/2 tsp turmeric powder
🛒 1/2 tsp cumin powder
🛒 1 tbsp olive oil
🛒 Fresh cilantro or parsley for garnish (optional)

DIRECTIONS:
1. In a mixing bowl, combine chickpea flour, water, turmeric

powder, cumin powder, salt, and pepper. Whisk until you have a
smooth batter. Let it sit for about 10 minutes.
2. In a fry pan, heat olive oil over medium heat. Add minced garlic,
diced onion, and red bell pepper. Sauté for a few minutes until
they begin to soften.
3. Stir in the chopped spinach and diced tomatoes, and continue to
cook for another 2-3 minutes until the vegetables are tender.
4. Pour the chickpea flour batter into the skillet with the sautéed
vegetables. Cook and stir continuously for about 5-7 minutes
until the mixture thickens and resembles scrambled eggs.
5. Taste and adjust the seasonings as needed. If you prefer it
spicier, you can add a pinch of red pepper flakes.
6. Serve your savory chickpea scramble hot, garnished with fresh
cilantro or parsley if desired.

Omega-3 Bliss
Balls

These delightful Omega-3 Bliss Balls are not only a sweet treat but
also a powerful ally in your battle against autoimmune disease. Packed
with nutrient-rich ingredients like chia seeds, flaxseeds, and walnuts,
they're bursting with plant-based omega-3 fatty acids that help reduce
inflammation, support your immune system, and soothe autoimmune
symptoms. So, with every bite, you're not only satisfying your sweet
cravings but also nurturing your body on its journey to autoimmune
wellness. Enjoy this guilt-free indulgence knowing you're supporting
your health from within.
INGREDIENTS:
🛒 1 cup of walnuts
🛒 1/4 cup of chia seeds
🛒 1/4 cup of flaxseeds
🛒 1/4 cup of unsweetened shredded coconut
🛒 10-12 pitted dates
🛒 1 teaspoon of vanilla extract
🛒 A pinch of salt
🛒 Additional shredded coconut or ground flaxseeds for rolling
(optional)
DIRECTIONS:
1. In a food processor, combine the walnuts, chia seeds, flaxseeds,

shredded coconut, pitted dates, vanilla extract, and a pinch of
salt.
2. Blend the ingredients until they form a sticky dough. You
should be able to pinch the mixture between your fingers, and it
holds together.

3. Take small portions of the mixture and roll them into bite-sized
balls using your hands. If desired, roll the balls in additional
shredded coconut or ground flaxseeds for an extra layer of flavor
and texture.
4. Place the Omega-3 Bliss Balls on a plate or tray and refrigerate
them for about 30 minutes to firm up.
5. Once they've set, your delicious and nutritious Omega-3 Bliss
Balls are ready to enjoy. Store any leftovers in an airtight
container in the refrigerator.
These bliss balls are perfect for a quick energy boost, a satisfying snack, or a
guilt-free dessert. Plus, they're packed with those essential omega-3 fatty acids
to help you on your journey to autoimmune wellness. Enjoy!

Stuffed Sweet
Potatoes with
Quinoa and
Chickpeas

These stuffed sweet potatoes are not only a gourmet delight, but they
also provide support to a dysfunctioning immune system. The sweet
potatoes themselves are packed with beta-carotene, a potent antioxi-
dant that supports immune function and helps reduce inflammation.
The quinoa and chickpea stuffing provides plant-based protein and
fiber, which help maintain a healthy gut and promote balanced immune
responses.
Additionally, the array of fresh vegetables and herbs in this dish offers
a rich mix of vitamins, minerals, and phytonutrients that can help
modulate the immune system and reduce chronic inflammation. The
lemon juice adds a refreshing burst of vitamin C, known for its im-
mune-boosting properties.
INGREDIENTS:
🛒 4 medium sweet potatoes

🛒 1 cup quinoa, rinsed
🛒 2 cups vegetable broth
🛒 15 oz chickpeas, soaked and pre-cooked
🛒 1 cup cherry tomatoes, halved
🛒 1/2 cucumber, diced
🛒 1/4 cup red onion, finely chopped
🛒 2 tablespoons fresh parsley, chopped
🛒 2 tablespoons fresh basil, chopped
🛒 Juice of 1 lemon
🛒 3 tablespoons extra-virgin olive oil
🛒 Tahini sauce and balsamic vinegar for drizzling (optional)
DIRECTIONS:
1. Preheat your oven to 400°F (200°C).

2. Scrub the sweet potatoes and prick them with a fork. Place them
on a baking sheet and roast for 45-60 minutes, or until they are
tender when pierced with a fork.
3. While the sweet potatoes are roasting, rinse the quinoa under
cold water. In a saucepan, combine the quinoa and vegetable
broth. Bring to a boil, then reduce the heat, cover, and simmer
for about 15 minutes or until the quinoa is cooked and the liquid
is absorbed. Remove from heat and fluff with a fork.
4. In a large bowl, combine the cooked quinoa, chickpeas, cherry
tomatoes, cucumber, red onion, garlic, parsley, basil, lemon juice,
and olive oil. Season with salt and pepper to taste. Mix well.
5. Once the sweet potatoes are done roasting, carefully slice them
open lengthwise without cutting all the way through.
6. Stuff each sweet potato with the quinoa and chickpea mixture.
7. Drizzle with tahini sauce and balsamic vinegar if desired, and
garnish with additional herbs.

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1 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

2 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

3 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

However, we are committed to reporting on cutting-edge results of scientific

4 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

Have you gained a significant amount of weight without any real

These are some of the earliest symptoms of autoimmunity, and often

Welcome to the world of natural healing with our comprehensive

5 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

6 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

7 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

Autoimmune diseases are a category of medical conditions where your

In a healthy immune system, specialized cells and proteins work to-

This confusion causes your immune system to produce antibodies

You can go a lifetime with the earliest symptoms of autoimmunity —

[1] “Autoimmune Disease.” May 31, 2022, https://www.niehs.nih.gov/health/topics/conditions/autoimmune/

8 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

THE DIFFERENT AUTOIMMUNE DISEASES

Some of the most common autoimmune diseases include:

🔥 Rheumatoid arthritis (RA) — chronic inflammation of the joints

[3] “Autoimmune Disease.” May 31, 2022, https://www.niehs.nih.gov/health/topics/conditions/autoimmune/

9 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

10 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

For inflammation to continue to a chronic state and cause autoimmu-

[4] “Regulation of Inflammation in Autoimmune Disease.” Feb. 2019, https://www.ncbi.nlm.nih.gov/pmc/

11 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

An environmental trigger is the straw that breaks the camel’s back.

Like food allergies, food sensitivities also cause inflammation. Unlike

[7] “Environmental triggers and autoimmunity.” Dec. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/

12 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

Every time your body is exposed to an invader, your immune system

For example, in those with autoimmune thyroid disease, every time

13 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

14 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

There has been a massive increase in the prevalence of autoimmune

As we’ve seen, inflammation is a common factor in many autoim-

A 2008 study concluded that a vegetable-rich plant-based diet increased

15 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

If you have an autoimmune disease, it’s best to focus on organic fruits

16 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

⭐ Leafy greens ⭐ Turnips and rutabaga

An essential aspect of diet management in autoimmune diseases

In fact, many people suffering from an autoimmune disease experience

17 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

It also poses a problem because of the phenomenon known as molec-

18 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

19 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

Buying organic and unprocessed foods as much as possible, drinking

In addition, try to minimize your exposure to heavy metals. The met-

20 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

21 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

Additionally, fasting may help enhance the production and activity of

22 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

In fact, exercise helps to bolster your body's defense mechanisms in a

[20] “Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration

23 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

Also, exercise enhances circulation, serving as a turbocharger for your

Simultaneously, exercise facilitates the delivery of essential nutrients

By making exercise a part of your routine and aiming for at least 40

[22] “The Circulatory System and Oxygen Transport.” 2011, https://www.ncbi.nlm.nih.gov/books/NBK54112/.

24 THE BEST NATURAL REMEDIES FOR AUTOIMMUNE DISEASE

Quality sleep and its impact on autoimmune diseases should not be

One significant way that sleep affects autoimmune diseases is through