Mind Over Matter: Why Mental Health is Key in Managing Autoimmune Disease

Hi Friends!

Welcome to this week’s edition of “Simple Health”.

I created this newsletter because I understand that autoimmune diseases can be complicated. My goal is to simplify your journey to health.

This newsletter is packed with information to jumpstart your healthy life.

Today, we're diving deep into how your mental health affects your autoimmune disease.

Let’s get into it.

1) What happens when we’re stressed? (Besides eating an entire pint of ice cream)

Between school, work, family life, and personal relationships, our lives are busier than ever. We're constantly on the go, like hamsters on a wheel.

But what exactly is stress? Science says it's when demands exceed our ability to cope, but I say it's when your to-do list looks like the credits of a Marvel movie.

Interestingly, your brain decides what's a "stressful” event for you. This is important because it helps you recognize that you have choices. You often can’t control your circumstances, but you can choose to re-frame your perception of them.

Stress isn't all bad - short-term stress is like your body's own superhero, helping you tackle challenges. But chronic stress? That's like inviting the Hulk to redecorate your living room - messy and destructive.

When you’re stressed, your body releases catecholamines and cortisol. These are hormones that activate your fight or flight response.

These hormones cause:

· Increased heart rate

· Rise in blood pressure

· Blood sugar level spikes

· Immune system more suppressed than your desire to go to the gym

· Digestive system as upset as you after watching a sad movie

Long term, these changes wreak havoc on your health.

2) How does stress affect autoimmune diseases?

In terms of autoimmune disease, chronic stress can play two roles. It can:

1) Trigger new autoimmune diseases

2) Make existing autoimmune diseases worse

A large Swedish study found that stress-related disorders were linked to an increased risk of developing autoimmune disease.

Other studies found that psychological stress was associated with flares in lupus, rheumatoid arthritis and many other autoimmune diseases.

I think these findings make sense on both an intuitive and scientific basis.

Intuitively, we know stress makes us more likely to get sick, and worsens any existing illnesses.

But here's the science: like the guy who brings uninvited friends to a party, stress brings along inflammation proteins (“pro-inflammatory cytokines”). The resulting inflammation causes damage to our bodies.

3) What Can You About Stress?

Despite what might be going on around us, we need to manage our mental health to stay healthy.

After all, our brain’s health is vital to our physical health.

To help you cope with stress, here are some ideas that I suggest. However, please note this is not an exhaustive list.

1. Breathwork

This refers to breathing techniques that actively help you relax. Breathwork activates your parasympathetic nervous system (your body’s “rest or digest” mode) and brings serenity to your body. You can find many guided videos on YouTube that discuss various techniques.

2. Spend Time in Nature

This is where the Wi-Fi may be weak, but the connection is strong! Head outdoors to energize your mind and body. Research shows spending as little as 2 hours a week in nature improves health and well-being. Being in green spaces can also help reduce feelings of depression and anxiety.

3. Consider Movement Based Meditation, Like Yoga or Tai Chi

Mindful movement allows us to check in with our bodies and get moving in a way that can help us lower stress, and strengthen our mind-body connection. It’s a great way to practice self-care by incorporating both mental and physical well-being.

4. Connect With a Mental Health Professional

I encourage you to consider professional help, such as with a mental health therapist, counselor or psychiatrist, if you are struggling. Unfortunately, there is still stigma around getting treatment for mental health. I encourage you to be your own advocate and seek help, whether it is for your physical or emotional health. Your mental health is just as important as your physical health for your wellbeing.

 4) Bonus: Your Action Step

While doctors can prescribe medication and provide education, implementing changes is up to you. They are your coaches, but you run the laps.

So, I want to hear from you: What's one change you'll make this week to help yourself?

Until next week, may your spirits remain high, and may your inflammation stay low!

Cheers,

Iqra Aftab MD

P.S. If you enjoyed reading the newsletter, please share with a friend!

You can read last week’s edition of the newsletter here: https://simplehealth.beehiiv.com/

References:

1. https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/what-is-stress/

2. McEwen BS. Neurobiological and Systemic Effects of Chronic Stress. Chronic Stress. 2017;1. doi:10.1177/2470547017692328

3. Song H, Fang F, Tomasson G, et al. Association of Stress-Related Disorders With Subsequent Autoimmune Disease. JAMA. 2018;319(23):2388–2400. doi:10.1001/jama.2018.7028

4. Pawlak CR, Witte T, Heiken H, Hundt M, Schubert J, Wiese B, Bischoff-Renken A, Gerber K, Licht B, Goebel MU, Heijnen CJ, Schmidt RE, Schedlowski M. Flares in patients with systemic lupus erythematosus are associated with daily psychological stress. Psychother Psychosom. 2003 May-Jun;72(3):159-65. doi: 10.1159/000069735. PMID: 12707483.

5. https://www.healthcentral.com/slideshow/stress-and-rheumatoid-arthritis

Disclaimer: This newsletter is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed through this newsletter. The use of information in this newsletter is at the user's own risk. The content of this newsletter is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.