Healing Through Ho’oponopono for Autoimmune Healing: A Gentle Path to Peace and Grace
As we wrap up another year—one that may have held beauty, setbacks, flare-ups, growth, tears, progress, and everything in between—I want to offer you a practice that has brought many people a sense of peace, grounding, and emotional spaciousness: Ho’oponopono for autoimmune healing.
I first heard of this practice many years ago when I started my healing journey and stumbled across a powerful documentary called E-Motion (which has since been updated to E-Motion 2.0), which explores how trapped emotions and stress can affect our health. Insights from healers across Western medicine, quantum physics, kinesiology, biology, and genetics highlighted how addressing emotional patterns can influence physical well-being.
Recently, Ho’oponopono came up in an email, reminding me that I need to give myself more grace. After a busy, stressful year of flares and new diagnoses, it felt like the perfect time to share this practice—especially as we reflect at the close of the year.
Ho’oponopono is a Hawaiian practice of reconciliation and forgiveness that many people today use as a simple, personal mantra for emotional healing. While the traditional form is deeply rooted in Indigenous Hawaiian culture and community-based, the individual practice focuses on inner peace, personal responsibility, and softening the nervous system.
It’s accessible to people of any faith or no faith, and it blends beautifully with the heart of autoimmune healing: slowing down, honoring your body, and meeting yourself with grace instead of pressure.
You’ve likely heard the four phrases often associated with the practice:
I’m sorry.
Please forgive me.
Thank you.
I love you.Simple words—yet powerful when said with intention.
What Is Ho’oponopono?
Ho’oponopono is rooted in traditional Hawaiian wisdom, centered on restoring balance and harmony through forgiveness and reconciliation.
The name itself means “to make right.” Ho’oponopono can also be understood as “making things thoroughly right” or “restoring balance completely,” reflecting the practice’s focus on harmony and reconciliation.
In its traditional form, it was a guided process within families or communities to restore harmony, address grievances, and repair relationships.
The way it’s often practiced individually today is much simpler: repeating the four phrases while focusing on emotional responsibility, gratitude, and self-compassion.
How Ho’oponopono May Relate to Autoimmune Healing
This practice is not a cure for autoimmune disease, nor a replacement for conventional medical treatment. But as a mind–body support tool, it can complement the larger healing picture in meaningful ways.
Here’s why it’s relevant:
Stress Reduction
Autoimmune conditions are closely linked with chronic stress, and calming the nervous system is a critical part of symptom management. Ho’oponopono can create a grounding moment to pause, regulate, and interrupt stress-driven patterns. Some practitioners and clinicians note that consistent mind–body practices like this one may help reduce overall stress load.
Complementary Support
Ho’oponopono fits within the category of mind–body approaches. It focuses on emotional and mental healing, which can be used alongside conventional interventions such as medication, physical therapy, dietary changes, and lifestyle adjustments.
Managing Symptoms
There is preliminary evidence that practices inspired by Ho’oponopono may improve quality of life for people experiencing chronic pain.
For example, one study found that incorporating a Ho’oponopono-based meditation into therapeutic education helped reduce pain and improve sleep quality in people with chronic low back pain. While this study focused on back pain, not autoimmune disease, it suggests potential benefits for stress-related symptoms, pain perception, and overall well-being.
For those of us living with autoimmune conditions, these gentle nervous-system shifts matter.
While the research is preliminary, many in the autoimmune community find that simply taking moments to pause, breathe, and reconnect with their bodies can create profound emotional relief.
Why People with Autoimmune Conditions Connect With Ho’oponopono
Autoimmune healing asks us to live in the in-between:
• holding onto hope while managing symptoms
• supporting our bodies while grieving limitations
• staying consistent without becoming perfectionistic
• finding calm when life feels loud
It’s easy to slip into self-criticism:
“Why can’t I just push through?”
“My body is failing me.”
“I should be stronger than this.”
But none of this is your fault.
Your body isn’t the enemy—it’s trying to protect you.
Ho’oponopono invites you into a different relationship with yourself—one built on softness, compassion, and patience, rather than waging war with your body or criticizing yourself for what you can’t control.
What It Looks Like in Real Life
I recently read an account from someone living with chronic pain—an experience that will feel familiar to so many people navigating autoimmune disease.
They shared how they spent years fighting their body: forcing movement, pushing through flare-ups, avoiding mirrors, and feeling betrayed by pain that wouldn’t resolve. Their inner dialogue had become tense, harsh, and exhausted.
During a bodywork session, the practitioner quietly offered the Ho’oponopono phrases. The person could say the first three, but “I love you” caught in their throat—because they didn’t feel it.
But something softened.
The next day, they tried again—this time during gentle movement. Same routine. Same symptoms. Same tightness.
But with different words.
“Thank you, body, for getting me this far.”
“I’m sorry for how I’ve treated you.”
“Please forgive me.”
“I love you.”
The movements didn’t change—but the relationship did. For the first time in years, they weren’t fighting their body; they were listening, and relief followed naturally. That shift opened the door to steadier progress—because healing isn’t forced; it’s built through relationship.
How to Try It: A Simple, Gentle Approach
This practice doesn’t require structure or ritual. You don’t need a quiet room, incense, or a long block of time. Just a moment.
• Pause when you feel overwhelmed, flared, frustrated, or tense.
• Breathe slowly. Nothing to fix—just presence.
• Repeat the four phrases, silently or aloud.
• Let the words meet you where you are, without expectation.
Say the phrases gently for a moment or two, whatever feels comfortable—there’s no expectation, no pushing, no finish line. Instead of trying to feel better instantly or avoiding feelings, this practice is about meeting yourself with honesty, gentleness, and compassion.
Try repeating the phrases once today, right now—even for a few breaths—and notice how it feels to meet yourself with kindness.
I’m sorry.
Please forgive me.
Thank you.
I love you.You don’t have to do it perfectly. Even a single breath, a single repetition, is enough to invite a little more kindness into your day.
As We Move Into a New Year…
Think of Ho’oponopono as a soft doorway between the year closing and the one ahead.
A chance to:
• release the pressure you’ve carried
• appreciate the resilience you’ve shown
• forgive yourself for the hard days
• honor how far you’ve come
• create space for the year you want to build
Autoimmune healing is lifelong—but so is your capacity for grace, self-kindness, and renewal.
So as we move into a new chapter, ask yourself:
What would happen if I stopped fighting my body and started thanking it instead?
If you take nothing else from this practice, let it be this:
You don’t heal through force.
You heal through relationship.
A relationship with your body.
Your nervous system.
Your emotions.
Your boundaries.
Your pace.
And above all—a relationship built on compassion.
Here’s to closing the year at peace with your body—and stepping into the next one with grace, patience, and self-kindness.
For all of our Holiday Planners Out There
‘Tis the season to plan ahead!
You know I’m all about preparation, so here’s a quick guide to rocking the holidays AIP-style! 🎁
Christmas / Hanukkah
Cookie Exchange
New Years … and more!No one goes hungry or feels left out on my watch!
SEARCH SMARTER!
Looking for recipes or tips? Use the group search!
Not sure how to use the group search? Check out the instructions here —–> Facebook Group Search Instructions
Try specific items, like:
-
Eggnog
-
Mincemeat
-
Stuffing
-
Mocktails
-
Charcuterie
Or search for general terms or the hashtag : #holidays, #christmas, #appetizers, #potluck, #newyear, #gameday, #pubgrub
For Football / Hockey Fans – try searching #gameday or #pubgrub, appetizers, potluck, etc.
♥ Reminder: All sweets and treats in moderation … I know there are lots of special occasions coming up but try not to go too crazy with the treats folks
Tip: Do NOT just click on these hashtags, FB has change the functionality of them again and clicking them will take you outside of the group to non-compliant posts. Tip: Search works best on a computer. Mobile can be finicky!If you’re stuck, please submit a new post in the group, and I’ll help as soon as I can—but please try searching first, as I’m running on fumes these days!
RECIPE ROUND-UPS
Find holiday-ready AIP recipes in my newsletter archives! The December 2024 edition has a huge Christmas Day Roundup of over 40 recipes + 40% OFF the RealPlans Meal Planning App – perfect for AIP
Sign up & access archives – click here SURVIVAL TIPS
Social Situations: Stay on track with these AIP-friendly strategies!
Click Here to Read My Post
Click Here to Read My PostSubstitutions in AIP Baking: No winging it! Here’s what to know:
Grain-Free Baking Academy: Struggling with AIP baking? These courses are a game-changer! (PLUS a Discount!)
Click Here for All of the Details
Click Here for All of the Details AIP GIFT GUIDE
Need AIP gift ideas (for yourself or others)? Check this out – click here.
HOLIDAY DEALS
Save time and stress with these AIP-friendly offers:
If you’re here and it’s still Black Friday / Cyber Monday season, you’ll find an abundance of carefully curated AIP deals in my dedicated post – click here.
Click here for MORE help sourcing food and click here for MORE DISCOUNTS from our current partners!
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Using these links supports the work I do for this group (and keeps those sweet deals coming!). Plus, it’s a free way to give back. 
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Happy Holidays & AIP-ing, everyone!
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When Rebecca, founder of Popsicle Beauty Club, reached out about partnering, my answer was an immediate absolutely! Why? Because I cringe every time I walk through a Dollar Store and see aisles of cheap, toxic play makeup that kids are begging their parents for.
Growing up, skincare was pretty important in our house due to my sister’s rare skin condition (read more about my early days with skincare and makeup here). I remember starting to experiment with makeup and being left to my own devices—being the youngest of three girls meant I wanted to keep up (anyone remember those gigantic Lip Smackers and that oooey-goooey roll on lip gloss that tasted like cinnamon? I can only imagine how many toxic substances and heavy metals I was slathering on my face and lips as a kid – Yikes!)
And now? Play makeup for littles is super common, makeup for tweens and teens is everywhere, and of course skincare and seasonal products (like Halloween makeup) are a rite of passage.
Popsicle Beauty Club offers a curated selection of non-toxic makeup for play and practice – products specifically designed for your littles through tweens and teens! Plus they offer safer haircare, skincare, bath and body products for all of your littles – babies through to toddlers, kids, tweens and teens.
🫧 Because play and practice beauty routines should be fun, not full of toxins.💄
🫧 Free of toxins: Safe formulas free of harmful chemicals, toxic dyes or artificial fragrances
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I may not have kids of my own, but I know firsthand what cumulative toxic load can do to a body—and how it ties into autoimmunity. That’s why this partnership feels so on point: Popsicle Beauty Club is all about safer, non-toxic options for the next generation, helping families lessen the toxic burden on tiny (and not-so-tiny) bodies while still keeping beauty fun, playful, and creative.
Rebecca has carefully curated Popsicle Beauty Club as a one-stop shop for safer beauty—sourcing high-quality lines from around the world (including Australia!) and making them accessible here in North America. Popsicle ships across the USA and Canada and has plans to expand internationally in the future.
Q&A with Rebecca, Founder of Popsicle Beauty Club
I chatted with Rebecca, Founder of Popsicle Beauty Club for a little Q&A to share her vision and give you a peek inside the club.
Q: What inspired you to start Popsicle Beauty Club?
Rebecca: It all began when my son developed baby eczema. That opened my eyes to just how unregulated and unsafe many personal care products can be, especially for kids. Later, when my daughters showed interest in my makeup drawer, I realized there had to be a way for them to play, express themselves, and experiment—without the toxic trade-offs. That’s when Popsicle Beauty Club was born.
Q: What kinds of products do you offer?
Rebecca: We’ve designed Popsicle Beauty Club to grow with kids. We start with play makeup for littles, then move into tween and teen makeup and skincare that looks fun but is truly non-toxic. We even carry Halloween makeup so families can avoid those cheap, chemical-laden costume kits. One of my favorite things? Some of our sets include reusable palettes—eco-friendly, refillable, and budget-conscious. Because safe beauty shouldn’t create extra waste.
Q: How do you choose what makes it into the Popsicle Beauty Club?
Rebecca: Every product is hand-curated. We avoid synthetic fragrance, unsafe dyes, and ingredients linked to hormone disruption or heavy metals. We want beauty that’s joyful and safe. If I can’t confidently put it on my own kids, it doesn’t make the cut.
Q: You talk about “toxic burden on tiny bodies.” Why is it important to start young?
Rebecca: Kids’ systems are still developing—detox pathways aren’t as robust, and exposures add up quickly. By starting with safer choices early, we can reduce their cumulative load and set them up for healthier futures. It’s not about fear—it’s about giving them space to play and grow without extra stress on their little bodies.
Q: What advice would you give parents or caregivers looking to make safer swaps?
Rebecca:
- Start with the products kids are most excited about, whether that’s lip balm, nail polish, or Halloween face paint.
- Look for fewer ingredients and brands that are transparent about sourcing.
- Choose products designed to grow with your kids—like reusable palettes that can be refilled instead of tossed.
- Remember: progress, not perfection. Even one safer swap makes a difference.
Q: What’s your dream for Popsicle Beauty Club?
Rebecca: To be the trusted hub for families who want safe, fun, and sustainable beauty options. I want to make it normal—not niche—for kids and teens to have access to non-toxic makeup and skincare. And I’d love to expand into more categories while building a community of parents and caregivers who are learning and growing together.
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I’m so excited to introduce Popsicle Beauty Club to you. From play makeup for littles, to practice makeup for tweens and teens, skincare, Halloween face paint that won’t make you cringe and so much more—it’s such a refreshing change from the toxic options we’re used to seeing. And those reusable palettes? I’m loving it!
Because at the end of the day, beauty should be playful and expressive, not another source of toxic burden. Popsicle Beauty Club proves that safer swaps are possible—and fun.
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We all know that being on the AIP isn’t exactly convenient. Between cooking every meal, reading labels, and hunting down specialty ingredients, it can feel like a full-time job. And when you’re traveling, on vacation, or just taking a much-needed break, spending hours in the kitchen is the last thing you want to do. That’s why I’m so excited to share Urban AIP, a partner I trust to make staying compliant easier, without ever compromising on quality.
Urban AIP offers hand-prepared, fully AIP-compliant meals that are thoughtfully crafted to nourish your body and pamper your senses. Meals are made in a dedicated AIP kitchen, so there’s no risk of gluten, grains, dairy, eggs, nuts, seeds, nightshades, or seed oils sneaking in. Beyond compliance, everything is built around nutrient density, careful prep methods and thoughtfully sourced ingredients, including:
- Pasture-raised, grass-fed/finished meats and wild-caught seafood
- Organic, locally grown, seasonal produce to help reduce the carbon footprint
- Toxin-free cooking using filtered water, aluminum-free cookware, and plant-based, compostable trays
The meals are designed by AIP-certified nutrition professionals, which means they’re not just safe — they’re balanced to support digestion, immune health, and overall healing. And because they’re chef-prepared and visually appealing, they’re a pleasure to eat.
Urban AIP makes it easy to enjoy nourishing meals wherever you are. You’re in charge and you build your own menu choosing from:
- One-time boxes for occasional convenience
- Weekly subscription options: AIP Convenience Box – 10 meals / Worker Bee Box – 15 meals /Ultimate AIP Box 20 meals
- Turn any subscription box into a 30-Day Wellness Package, which allows you to focus on lifestyle changes and nutraceutical protocols while being guided by an AIP Certified Functional Practitioner. This package includes the Nutritional Assessment Questionnaire and personalized one-on-one sessions to uncover root causes and gain insight into your health.
Urban AIP isn’t just about convenience — it’s about creating meals that support your health and healing while letting you live your life. Whether it’s a busy weekday, a weekend getaway, or a longer trip, you can relax knowing your meals are taken care of. Having a trusted partner like Urban AIP makes it possible to stay compliant without sacrificing flavor, nutrition, or peace of mind.
👉 Shop Urban AIP Meals Here
Gift Certificates Available!
I’ve noticed that friends and family often want to help when we’re not feeling our best, but figuring out what to cook — especially for those on a restricted diet — can be tricky. Urban AIP gift certificates make it easy for them to show support, letting loved ones give nourishing, ready-to-eat meals without any stress over ingredients, prep or delivery!
If you’ve been following me for a while, you know I like to share not just recipes, but my real-life health journey that shapes why I do what I do. Early in 2025, my story took a turn I wasn’t expecting: I fell on the stairs and suffered a compression fracture in my mid-back (let me tell you, this is NOT fun!). After an ER visit and insisting on X-rays, I was simply told to follow up with my GP and look into bone density—shockingly, no one even mentioned I had a fracture! Luckily, my GP visit two days later confirmed a thoracic compression fracture and suggested I may have osteoporosis. Months later, I’m still waiting for bone density testing.
Living with Hashimoto’s, Fibromyalgia, and a rare gastrointestinal autoimmune disease, I already juggle fatigue, brain fog, and pain. But osteoporosis? That wasn’t even on my radar—until it suddenly was. I found myself thinking, “Why didn’t anyone warn me sooner?” Over the years, no one from my health team—GPs, functional MDs, or even my AIP coach—had ever flagged bone health. I only started learning about the impact autoimmune disease can have on bones after digging into osteoporosis research post-fall. I discovered there’s “primary” and “secondary” osteoporosis, and it’s not just a disease of older adults.
Strangely enough, during the 2025 AIP Summit, nutritional therapy practitioner and AIP coach Liz Delizia gave a powerful presentation on autoimmune health and bone density—but I missed it until the replay. Her talk connected many dots for me, and I want to share some key insights—mixed with my own experience—in hopes it sparks you to take action before you’re in the same fragile boat.
Why Bone Health Should Be on Your Radar
As women, we often think about menopause and bone loss as a later-life issue. Doctors tend to frame osteoporosis as something to worry about in your 60s or 70s. But if you have autoimmune disease, your bone health can be impacted at any age.
Bone density loss can start earlier—especially during perimenopause and menopause, when estrogen declines accelerate bone breakdown (yup—that can mean your 40s!). Autoimmune conditions like Hashimoto’s, celiac disease, rheumatoid arthritis, MS, IBD, and other GI diseases contribute extra risks: chronic inflammation, nutrient malabsorption, and medication side effects (from steroids, immunosuppressants, PPIs, NSAIDs) disrupt the bone remodeling/rebuilding process. Thyroid hormone imbalances can speed up bone turnover. Add chronic stress, disrupted sleep, and reduced activity to the mix, and you have a perfect storm for weakening bones.
Even restrictive diets like AIP, while anti-inflammatory and gut-supportive, can send up red-flags for some. We need to pay special attention to intake of calcium and other bone-supporting nutrients during the elimination stage when dairy is out. Focus on non-dairy sources like dark leafy greens, broccoli, canned fish with bones, sesame seeds, and other nutrient-dense foods—or talk to your practitioner about safe supplementation. And remember, AIP elimination is never meant to be forever—getting back on the most diverse diet that your body will tolerate as soon as possible is the goal.
My Wake-Up Call
I never imagined I’d deal with a fracture—I follow AIP, eat nutrient-dense foods, avoid inflammatory triggers, and move daily. I do however, struggle with sleep and stress, and with dairy not being my friend as a regular part of my diet, I admit I’ve probably not been diligent enough about my calcium, K and D intake.
Please, learn from my mistakes—with Hashimoto’s and gastrointestinal disease, I should have been far more proactive and definitely should have established a baseline scan as soon as autoimmune diagnoses arise, not after the stair that broke this camel’s back. Don’t wait until menopause—or until it’s too late.
Insights & Actions from Liz Delizia’s 2025 AIP Summit Talk
1. Get Tested Earlier
Understand the risk factors and advocate for yourself. There’s no universal age for a DEXA bone density scan if you’re autoimmune, but risk factors matter. If you’ve been on steroids, have thyroid disease, celiac, gastrointestinal disease, or a family history of osteoporosis, advocate for a baseline scan—even in your 20s or 30s, it can give you peace of mind.
2. Bone Loss Is Silent
Osteoporosis and osteopenia are typically symptomless until a fracture occurs. You won’t “feel” weak bones. For me, on a rare occasion I’d felt a sharp pain in the thoracic area where my fracture occurred, but I never would have guessed it was a bone density issue. Normal blood calcium levels doesn’t reflect bone strength—your body will pull calcium from bone to keep blood levels steady.
3. Focus on nutrient density. Calcium, vitamin D, magnesium, and vitamin K2 all support bone strength. Prioritize foods you absorb well (in the early days of my gastro disease, I had to cook all of my veggies, so more carrot sticks and salads aren’t always the answer!), and remember that supplements are only effective if your body can use them. Gut health matters.
4. Incorporate weight-bearing movement. Resistance training, walking, yoga—move in ways that challenge your bones safely—Motion is lotion! Focus some of your training time on balance and flexibility to help avoid future falls and fractures. If you already have a fracture, be sure to consult with your medical practitioner to learn what to avoid (for me, even my gentle restorative yoga practice had to change for a while).
5. Holistic Thyroid & Autoimmune Care
If you have thyroid disease, make sure your levels are optimal not just normal. Insist on a full thyroid panel to get a better handle on how your thyroid is functioning (TSH, Free T4, Free T3, Reverse T3, TPO antibodies and TGAb). Address autoimmune inflammation to support bone remodeling. Supplements can help, but only if your body can absorb them—gut health matters.
By combining testing, lifestyle strategies, and whole-body care, to heal your autoimmune disease, improve gut health and reduce inflammation—all indirectly protect your bones.
How AIP Supports Bone Health
The Autoimmune Protocol (AIP) is about more than soothing gut symptoms—it’s a whole-body approach that supports bone health too. By focusing on gut healing, reducing inflammation, and prioritizing nutrient-dense foods, quality protein, and healthy fats, AIP helps your body absorb the vitamins and minerals bones need to stay strong. Avoiding sugar, alcohol and ultra-processed foods keeps inflammation in check, while prioritizing sleep, recovery, stress management, appropriate movement, human connection and getting out in nature ensures your body has the foundation to maintain healthy bone density. As highlighted in the 2025 AIP Summit, this comprehensive approach not only calms autoimmune symptoms but also indirectly supports your skeleton—because when the body thrives, your bones do too.
Beyond Bones
Osteoporosis is only one part of the story. Autoimmune conditions ripple across your whole body—affecting energy, gut health, hormones, mood, heart, and sleep. Supporting bones is really about supporting your whole ecosystem. When you nourish your body, move thoughtfully, manage stress, and work closely with your healthcare team, you’re not just protecting bones—you’re building a foundation for total wellness.
Words of Wisdom
If my compression fracture taught me one thing, it’s this: bone health deserves a seat at the autoimmune conversation much earlier than most doctors suggest. Don’t wait. Get curious. Get tested. Take action now.
If you want to dive deeper, check out the 2025 AIP Summit recordings, especially Liz Delizia’s session on autoimmune health and bone health—it’s where much of the information I’ve shared here originated, and it’s full of practical, hopeful insights.
Bones aren’t just structure—they’re strength. Feed them, move them, honor them.
As the chill in the air becomes unmistakable, and cold and flu season approaches, we start thinking about ways to stay healthy. (DISCLAIMER: I’m not a doctor, so please work with your medical professional as needed).
For those of us on the Autoimmune Protocol (AIP) or dealing with autoimmune diseases, this season can feel a little more challenging. Our immune systems are already in overdrive, so dare we “boost” our immune system when cold and flu season rolls around?
Why Immune Stimulation Can Be Problematic
If you’re healing from an autoimmune disease, boosting your immune system can do more harm than good. Autoimmune conditions often involve an overactive immune response—where your body is already working overtime, mistaking its own cells for foreign invaders. Stimulating the immune system further could exacerbate symptoms, leading to increased inflammation or flare-ups … definitely not something we want to do.
The goal for those of us with autoimmune disease is immune modulation—finding balance and gently supporting your immune system without overstimulating it.
Here’s how you can navigate cold and flu season while sticking to your AIP lifestyle and supporting your body’s healing process.
Practical Ways to Support Your Immune System—AIP Style
While we generally work on incorporating these foundational basics in our everyday autoimmune wellness routines, it’s a must that these become our focus during cold and flu season.
- Prioritize Sleep
This is non-negotiable! Sleep is when your body does the bulk of its repair work, including immune system regulation. Aim for 7-9 hours of restful, quality sleep every night. If you struggle with sleep, be sure to check out my dedicated post – click here. - Operation Hydration
To keep your immune system functioning optimally, we MUST keep hydrated. On a daily basis, we should be drinking half of our body weight in ounces of water. Adding a pinch of sea salt to our water can help with absorption. Consider incorporating homemade AIP electrolyte drinks or coconut water to help replenish lost minerals. - Drink Your Nutrients
Bone broth is another ideal hydrating option. Not only does it replenish fluids, but bone broth is rich in collagen, amino acids, and minerals that support gut health, which is critical for immune regulation. Bone broth can also help soothe a sore throat and provide warmth and comfort when you’re feeling under the weather. If you want to learn more about bone broth, check out my dedicated post – Bone Broth 101 – click here. - Move Your Body
Gentle movement—think stretching, walking, or yoga to help keep the lymphatic system moving. This system is crucial for immune function and removing toxins from the body. - Don’t Fear the Fat
Incorporate healthy anti-inflammatory fats like avocado, olive oil, and wild-caught salmon into your meals to help reduce inflammation, and balancing immune function. - You’re Already Sweet Enough
High blood sugar can suppress your immune response, so watch your sugar intake. Stick to AIP-friendly sweeteners like honey or maple syrup in moderation (no pun intended). Focus on whole, nutrient-dense foods that stabilize blood sugar and make sure you’re getting enough protein, healthy fats and complex carbohydrates.
Natural Remedies That Won’t Overstimulate
When it comes to natural cold and flu remedies, it’s important to choose options that won’t push your immune system into overdrive. Here are a few AIP-friendly antivirals that can help fight off infections without overstimulation:
- Oregano
A potent antiviral and anti-inflammatory, oregano can be added to soups, stews, and teas. - Sage
Great for respiratory health, sage helps soothe the throat and support the immune system. - Basil & Rosemary
Both herbs are antioxidant-rich and can be easily incorporated into meals to support overall immune health. - Ginger
Known for its anti-inflammatory properties, ginger can be used in teas or as an ingredient in your favorite AIP recipes to add a little heat or spice. - Garlic
In moderation, garlic can be a helpful antiviral. Be cautious, though—large amounts might trigger symptoms in some individuals. - Olive Leaf & Lemon
Both provide gentle immune support without overstimulation. Olive leaf can be taken as a supplement, while lemon is great for flavoring your meals or drinks and it boosts your vitamin C intake.
Supplements
While no supplement can replace good hygiene and a healthy lifestyle and a diet that’s right for you, some key nutrients may lend a helping hand. Here are a few worth considering:
- Vitamin C: This classic immune supporter – it’s like a superhero for your system. It reduces inflammation, promotes healing, and supports overall immune health. Citrus fruits and berries are excellent natural sources.
- Vitamin D: Known as the “sunshine vitamin,” vitamin D plays a crucial role in immune function. Since sun exposure decreases during colder months, consider supplementation to maintain optimal levels.
- Zinc: When taken within the first day of illness, zinc lozenges may help reduce the duration of a cold. Just be cautious not to overdo it—balance is key.
- Omega-3 Fatty Acids: These healthy fats enhance immune B cells. Include sources like fatty fish (salmon, mackerel) or consider fish oil supplements.
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Ingredients to Avoid
Some popular cold and flu remedies can overstimulate your immune system, making them problematic for those with autoimmune disease. If you’re unsure, it’s always best to consult with your healthcare provider.
Here are a couple to approach with caution:
- Echinacea
Known for its immune-boosting properties, Echinacea can be too stimulating for those with autoimmune disease. - Elderberry
While widely touted for flu season, elderberry might trigger an overactive immune response for those managing chronic inflammation. (I personally have used it in the past without issue, so I’ve written a dedicated blog post about the topic – click here to read more.) - Licorice Root
For centuries, people have sipped licorice root tea to help soothe a sore throat, and I for one find it to be incredibly helpful. However, it is an adaptogenic herb and could be problematic for those with autoimmune disease and blood pressure issues, so each of us along with our physician has to decide whether this is right for them.
Balance is Key
The key to managing cold and flu season when you’re on the AIP is balance. Rather than focusing on boosting your immune system, look for ways to support it gently. By incorporating anti-inflammatory foods, staying hydrated, getting enough rest, and using AIP-friendly remedies, you can help your body fight off infections while keeping your immune system in check.
If you’re feeling unsure about any remedy or supplement, consult your healthcare provider, preferably one who understands autoimmune conditions.
I hope these tips help you manage this season with ease! Stay healthy, take care of yourself, and be sure to keep a few good recipes handy!
AIP Cold & Flu Remedies
Below are a few quick links for recipes to help keep you hydrated, nourished and comforted during cold and flu season. PLUS I’m sharing a couple of pre-made natural options you may want to consider.
Beekeepers Naturals Throat Spray – yup, it’s AIP compliant and I always have some on hand.
Beekeepers Naturals Lozenges – the cleanest cough drop I’ve been able to find without making them yourself.
The Honest Company Breathe Easy Rub – non-petroleum based vapor rub
Healing Hot Lemon & Honey (cloves and cinnamon not necessary if you don’t have them)
Lemon Ginger Tea
4 Homemade Electrolyte Drinks (Orange / Grapefruit / Strawberry Lemonade / Lemon-Lime)
Vanilla Grapefruit Electrolyte Drink
Pineapple Electrolyte Drink
Strawberry Lemonade Electrolyte Popsicles
Bone Broth
Healing Green Soup
Hearty Chicken Vegetable Soup
Chicken Noodle Soup – AIP Style
Honey Lemon Ginger Cough Drops
Pineapple Turmeric Wellness Shots
Antiviral Garlic and Orange Syrup
You can find lots of healing recipes in the AIP Recipe Collection Facebook Group – try the group search there for terms and hashtags such as: cold, flu, #undertheweather and #sicksoup.
Additional Resources:
AIP Cold & Flu Survival Guide – The Phoenix Helix
Natural Approaches to Cold & Flu Season – The Paleo Mom
🌲🌳 Nature’s Prescription – Forest Bathing 🌳🌲
Get Out in Nature … But Where To? … and Why?
We all know that there are plenty of health benefits to getting outside, stretching our legs and getting in those steps, but where should you go? Down a city street, a country road, take a hike, a bike ride or head for the beach? Does it even matter? And what if you’re just too tired to exercise?
Say Hello to Forest Bathing, or shinrin-yoku! Shinrin in Japanese means “forest,” and yoku means “bath” ~ and there’s actually NO water or exercise required ~ it’s simply about being in nature, connecting with it through our senses.
What possible good can that do, you ask? Studies show that simply spending 20 minutes immersed in nature can help decrease cortisol levels (the stress hormones that can compromise your immune system), which can help lower blood pressure, improve heart conditions, skin conditions and asthma. Reducing stress also allows you to think more clearly, be more creative and increases mood, focus and energy.
Great, but how do you do it, and what if you don’t have a forest handy?
First of all, this is about immersion in nature, it doesn’t have to be a forest. Choose a place outdoors that brings you calm, relaxation and happiness, perhaps something that stirs up pleasant memories of childhood.
The key to unlocking the power of forest bathing is in the five senses. Leave your worries and tech behind – truly switch off and concentrate on experiencing nature. Let it enter through your ears, eyes, nose, mouth, hands and feet.
Even a small amount of time in nature can have an impact on our health. An extended forest bath will help you to unplug from technology and slow down. It will bring you into the present moment, de-stress and relax you.
What can it look like?
🚶♀️ A peaceful walk
🧘♀️ Yoga or meditation while outdoors
🦋 Sit in your backyard or a park, listening to the birds and the gentle breeze
🏖️ Sitting at the beach
⛅ Watching the sunset
🌸 Smelling what’s around you (trees, flowers, bark, the rain or soil)
🌱 Pulling weeds or pruning plants
🍄 Foraging or picking flowers
🔥 Outdoor cooking
If it’s cold outside, don’t give up … bundle up for a shorter walk, or consider enjoying a bon-fire if you live in an area that allows.
If the weather is simply too extreme or you’re not able to get to a place where you can find peace and calm, there are still some benefits to enjoying nature virtually! Try watching nature videos of the forest or ocean that included natural sounds. I personally find it very calming to incorporate spa music with nature sounds when I’m working or as ambient sound as I drift off to sleep. YouTube provides some great options for FREE! – check out this channel.
Learn More!
Get 6 evidence-based forest bathing tips on Fullscript.com (click here for the article) where you’ll learn if there’s a right or wrong way for the practice, and how to get the most out of your forest bathing experience.
Read more on TIME.com – “‘Forest Bathing’ Is Great for Your Health. Here’s How to Do It”
Scientific research on PubMed – Nature Exposure and Its Effects on Immune System Functioning: A Systematic Review and Effect of forest bathing trips on human immune function.
Grab your copy of the book “Forest Bathing: How Trees Can Help You Find Health and Happiness” by Dr. Qing Li – The definitive, and by far the most popular guide to the therapeutic Japanese practice of shinrin-yoku, or the art and science of how trees can promote health and happiness.
Have you ever wondered when you should start your AIP healing journey?
Did you feel the pressure to mark January 1st on the calendar as the day you’d start the Autoimmune Protocol? If so, how’d that work out for you?
While I’m hoping that you’ve had great success, the likelihood is that you’ve faced your share of challenges. Maybe you didn’t make a resolution and you feel like you missed your opportunity. Either way, I’m here to encourage you not to beat yourself up – be kind to yourself, because January 1st may not have been the best choice anyway!
Did You Know:
90% of New Year’s resolutions are abandoned within just a few weeks or months!
So, why aren’t we more successful at keeping New Year’s resolutions? Some reasons are that; we’re thinking too big, we’re not considering the ‘why’ behind our resolutions, we didn’t make a solid plan to set ourselves up for success … and a biggie … we may not be ready for change!
Beyond this however, there are some seasonal reasons, and I want to talk about these first.
This past fall, I stumbled upon a post that I’ve since lost track of, but the message resonated with me. The premise was basically that January (winter) is probably the worst time to make big changes in our lives.
I don’t know about you, but when we’re already struggling with our health, diagnosis and dealing with the harsh realities of autoimmune life, all that “New Year – New Me” stuff just adds way too much pressure!
Having an autoimmune disease is a lot! You don’t need any extra pressure, and I hope you’ll consider doing nothing other than remaining open to the possibility of your potential to heal, receptive to change and ready to show yourself compassion during your struggles.
Why January 1st is a Terrible Time To Make Big Life Changes
- After a month of indulgence, the last thing you’ll want to face is feelings of deprivation. Don’t count on self-discipline to magically kick in – you may last a couple of days, but you’re likely to be overcome by feelings of deprivation and you’ll resent the rules you’ve imposed on yourself. Heck, going cold turkey or weaning yourself off of sugar, alcohol or any favorite food is difficult enough at the best of times, never mind when your body may still be trying to kick those hopped-up, holiday-induced cravings!
- It’s the middle of winter! Willpower is weak and the temptation to hibernate or spend chilly evenings sitting by a fire with a nice glass of wine and the remains of the holiday treats very appealing. I don’t know too many people who enjoy eating salads or walking around the block when it’s blustery and cold outside.
- Don’t follow the crowd. The vast majority of New Year’s diet and exercise resolutions fall by the wayside quickly and fail. Resist falling into the comparison trap by starting the AIP diet or lifestyle changes at the same time your friends, family or co-workers might be making resolutions. Their abilities will be different than yours. While it may sound like a good idea to jump in while you feel you have support of those around you, it may also feel defeating if you don’t have the energy to keep up with their exercise plans, and let’s face it, your dietary restrictions are likely more considerably more complicated than theirs.
- The master of habit and behaviour change, James Clear, believes the problem with resolutions is that we are outcome focussed – we want our new behaviours to deliver new results. Unfortunately, new goals and healthy resolutions don’t deliver new results, new lifestyles do … and a lifestyle is not an outcome, it is a process.
All that said, perhaps it’s better to approach each new year as a time for planning!
Next year, use January to cozy up by the fire and create a timeline of SMART goals (Specific, Measurable, Achievable, Relevant, and Time-Bound) and establish your “why” (why you want to get started on the AIP – think bigger than just to get healthy – keep reading to learn more).
Use January to assemble the resources you need to achieve your healthy resolutions – you’ve already found a source for your journey right here on my website! Click these links for getting started, prepping your kitchen and pantry for the AIP, daily recipe inspiration to keep you motivated, my motivational resources, the best Meal Planning App that was created for AIPers, food sourcing options and discounts.
Establishing your SMART goals and making plans means you’re far more likely to make changes that will actually last.
Maybe It’s a Spring Thing!
As Spring begins to unfold, I thought this would be a great time to talk about the best time to make healthy resolutions.
- Spring is known as “the season of hope.” It symbolizes the resurgence of life after the challenges of winter. The arrival of Spring typically makes us feel more optimistic, which makes it an ideal time to either establish our healthy goals or move forward from the planning phase to the action stage.
- April 1st represents the start of Spring. Motivation is usually higher once we shake off the winter blues – the days become longer, the sunshine and air are warmer, moods lighten, fresh produce becomes more plentiful and our healing journey feels a little less daunting. Try Spring cleaning your cupboards to get rid of non-AIP temptations … it’s a great way to support your healthy lifestyle changes. Read my post – Prepping Your Kitchen & Pantry for the AIP.
- Do what works for you, rather than following the majority. We’ve established January might not be best .. but maybe April isn’t for you either if you’re dealing with a lot of stress or temptations that may throw you off track.
- Start with small, simple habits, consider habit stacking and build on your successes. Remember, the AIP is about more than dietary changes, so there will be plenty of opportunities to create small, achievable goals that will continue to motivate you. Be sure to read my Healthy AIP Resolutions post for more advice on getting started and creating lasting change.
When Should You Start?
If you truly want to succeed, I suggest NOT starting right before a big life event, stressful occasion or when you’re simply overwhelmed with it all. Do NOT try to make big changes when temptations will be high, such as around holidays and special occasions.
Success typically comes when you’ve decided it’s time. When you’ve established your “why,” and that “why” is strong enough to motivate you and keep you on track.
Sure, your doctor, nutritionist or AIP coach can encourage you to get started, but to be successful, you have to be in the right place and have the right mindset to make it stick. Sure, there’s some motivation in knowing that your condition is likely only to deteriorate if you don’t get started, but that doesn’t make it any easier or mean you’ll stick to your goals.
If there’s one thing I’ve learned on my personal journey and when helping others, it’s that NO ONE can tell you when to start. You have to REALLY want to make lasting changes … you have to KNOW YOUR WHY!
Now, when I say “know your why,” I don’t mean that your motivation is simply that you want to be healthy, that’s not a powerful enough reason to make it happen. You have to have the right mindset. You have to know why you want to get healthy, envision your life and what it will be like when you start to feel better! Goals that have real purpose are what get you there. (If you’re still a little confused by what I’m talking about, you might want to grab a copy of “Healing Mindset” by Eileen Laird – click to learn more.)
Start Where You Are
Maybe January IS the time for you, maybe it’s Spring, or maybe it’s July 32nd – No matter the date, start where you are!
The only thing worse than starting on a date that might not have been perfect for you, is not starting at all.
Don’t get caught in the research trap. Use the simple beginner resources I’ve provided on my website and start making small, achievable changes.
Don’t worry about slip ups or flare ups – the AIP is about progress over perfection – you’ve got this!
Where to begin once the timing feels right?
Knowing when to start is only part of the picture. Equally important is where you place your energy first — especially if you’re feeling overwhelmed, burned out, or unsure how much change your body can handle right now. I break this down in my companion post, Where Should You Start Your AIP Healing Journey?, where we talk about building a supportive foundation without pressure or overload.
With the holiday season creeping up, I thought it was about time that I finally compile this very important FAQ post on what to do if you’ve been glutened while on the AIP. Much of this information also applies if you accidentally eat something that’s not currently a part of your AIP diet, so this is definitely a good resource to keep bookmarked.
If you’re here because you’ve been contemplating just how bad it would be to cheat on the AIP this holiday season or for a special event, you’ll also want to check out my FAQ: Can I Cheat on the AIP?
While I’m hopeful you’re making good decisions and choosing food wisely for your healing journey, I know all too well that sometimes, as careful as we are, it happens – we get glutened! Or we accidentally eat a non-compliant ingredient. It’s especially challenging if we’re eating at a restaurant, or even at friends’ and families’ homes.
The BEST advice I can give is – DON’T PANIC! Stressing about the situation only makes matters worse and gives your body more to deal with. Try to remain calm.
FACT: Feeling emotionally stressed can compound the physical reactions you might have when gluten gets into your system. According to the Mayo Clinic, stress can affect your body in many ways, including causing symptoms such as stomach pain that overlap and amplify possible physical symptoms of gluten consumption.
– Source: Gluten.org
How do you know if you’ve been “Glutened?”
Some common reactions of gluten exposure include:
Constipation
Diarrhea
Vomiting
Nausea
Abdominal pain
Numbness
Bloating
Gas
Headaches / Migraines
Brain fog
Mood swings
Anxiety
Depression
Joint pain
Fatigue
Insomnia
Skin issues / Rashes / Mouth Ulcers
Depending on the person, the effects can last from a few hours to a few weeks, but the less time someone has to feel these effects, the better!
Emergency Preparedness
Preparation is always key! As someone living with food sensitivities and/or allergies, you should have an emergency plan in place. I recommend consulting a medical professional BEFORE you’re in situation where you get glutened – that way you know what protocol is right for YOU.
Some suggestions from Dr. Izabella Wentz: Being prepared with some digestive enzymes, and keeping these other tools on hand, can help minimize the impact of your reaction. See her Instagram post – click here.
- Digestive Enzymes. If you are going somewhere they cannot guarantee a 100% gluten-free kitchen, or if you’re wary about cross-contamination, try taking digestive enzymes, which can assist with the breakdown of gluten, and blunt some of the digestive effects.
- Anti-Inflammatory Support. Add an herbal tea such as peppermint, chamomile or ginger. Curcumin supplements, boswellia, ginger, and fish oils offer natural anti-inflammatory support, and may be especially beneficial if your reaction to gluten tends to result in pain/brain fog.
- Mast Cell Stabilizers. These can be used to minimize food reactions in sensitive individuals. Mast cell stabilizers downregulate the body’s response to the offending food/allergen. Natural mast cell stabilizers include quercetin, zinc carnosine and chamomile.
- Gut Support. Try using warm lemon water and bone broth to help support gut healing.
- Electrolytes. Hydration and adequate electrolytes can help mitigate the feeling of “being hit by a bus” after exposure to a reactive food.
- Magnesium can take the edge off food reactions. Epsom salt baths can help with overall tension, headaches, aches and pains that can occur from reactive foods. If you experience constipation, a magnesium citrate supplement can help.
- Binders like activated charcoal can help bind up toxins and minimize reactions. Do this with caution though, because it will interfere with medications and can lead to constipation if you aren’t drinking lots of water.
Angie Alt from Autoimmune Wellness chimes in on the topic in her article “Gluten Exposure: A Healing Guide” – click here for the whole article.
- Start by focusing on hydration. Get plenty of fluids and consider adding a pinch of sea salt to each glass of water if you are experiencing diarrhea or vomiting.
- Consider a binder. Activated charcoal binds toxins and can decrease gas and bloating. Do this with caution though, because it will interfere with medications and can lead to constipation if you aren’t drinking lots of water.
- Add an herbal tea to help with GI pain. Peppermint, chamomile, and ginger are especially effective at calming cramping, gas, and nausea.
- Add healing elements. Now is the time for bone broth, stirring a little collagen in your herbal tea, or l-glutamine. These options are focused on the amino acids that can help repair the gut lining. You could also consider herbs that coat the gastrointestinal tract and soothe it, like slippery elm and marshmallow root (like charcoal, these can impact medication absorption, so talk to your doctor first).
- Keep your diet simple. For a few days keep your diet to easily digested foods (chicken soup, for example) and not too much fat (it can have a laxative effect, which you might not want if you’re experiencing diarrhea). As your system feels less raw, start focusing on omega-3 rich foods that are anti-inflammatory, like salmon, well-cooked veggies, and consider avoiding dairy and sugar, even if you are no longer in AIP elimination phase.
- Get some rest. Getting glutened can leave you feeling like you were hit by a truck. Prioritize as much rest as possible.
How Long Will It Take to Repair the Gut?
Dive into the science of it all with Dr. Sarah Ballantyne – reach her article “How Long Does it Take the Gut to Repair after Gluten Exposure?” Prefer a podcast? Listen to her episode “What Do I Do After a Bad Reaction?”
Do I Need To Start Over?
It’s common to be concerned that you’ll need to start over at day one of the elimination stage if you accidentally consume something that’s non-compliant. I’m happy to tell you that this is not necessary. Work on the above steps to support hydration and digestion and simply keep going.
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Source: Dr. Izabella Wentz. (Be sure to follow her at @izabellawentzpharmd for more on how to take charge of your own health!)