A Whole-Body Approach to Caring for Lupus

Focus on Nutrition

Lupus doesn't require a restrictive diet. In fact, eating a variety of nutritious foods is the best approach. 

Fill up on fresh fruits and vegetables, whole grains, healthy proteins like chicken breast and fish, and unsaturated fats such as olive oil and nuts. 

Alfalfa is one food your doctor may suggest you avoid. An amino acid called L-canavanine in alfalfa sprouts can increase inflammation and trigger more symptoms.

Having lupus increases your risk for heart disease and osteoporosis. Fatty fish, nuts, and seeds contain omega-3 fatty acids that protect your heart. 

Calcium from dairy foods like milk and yogurt, leafy greens such as spinach and kale, and fortified cereals protect your bones. Ask your doctor if you should add a vitamin D supplement. People with lupus are more likely to be low in this important nutrient.

Stay Active

Regular exercise will lower your risk for heart disease, keep your bones and muscles strong, protect your joints, and give you more energy. The safest exercise programs for lupus include:

• Water aerobics
• Walking
• Swimming
• Elliptical training
• Yoga
• Tai chi 

A mix of aerobic exercise, stretching, and strength training will give you the most benefit. Try to get 30 minutes of aerobic exercise, 5-7 days a week. You don't have to do all 30 minutes at once. Break it up into 10-minute segments if that's easier. Choose an exercise you enjoy so you'll be more likely to stick with it.

Before you start working out, ask your doctor if you should be extra careful because of a health condition like heart disease or osteoporosis. A physical therapist can tailor an exercise program to your health and abilities.

Avoid Tobacco

You have so many reasons not to smoke. Lupus is just one of them. Smoking could trigger more lupus flares. It might also lead to more severe disease and an increased risk for organ damage. And it can reduce the effectiveness of the medicines you take to manage lupus. 

Smoking also increases your risk of getting heart disease, which is already higher than usual if you have lupus. Quitting smoking isn't easy. Your doctor can help you find the smoking cessation plan that's most likely to work for you. 

Reduce Alcohol 

Alcohol and lupus medicines aren't a good mix. Drugs like methotrexate and leflunomide (Arava) can damage your liver. Alcohol accelerates liver damage and can lead to scarring called cirrhosis. 

Drinking alcohol makes medicines like the blood thinner warfarin (Coumadin) less effective. And mixing alcohol with prednisone or nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can increase your risk for GI bleeding.

Cope With Stress

Life with a chronic disease is undoubtedly stressful. When you don't manage that stress well, it can lead to more flares. You have many options when it comes to managing stress. Choose the one that works best for you:

• Practice meditation, yoga, or deep breathing.
• Read a funny book.
• Watch a TV show or movie.
• Listen to music you love.
• Do something creative, like painting or writing in a journal.

Fight Fatigue

Fatigue is a part of life with lupus. Almost everyone with this disease feels exhausted from time to time. Up to 40% of people with lupus have constant fatigue that's severe enough to disrupt their life. 

Sleeping well is important, but getting more sleep won't always prevent fatigue. These are some other ways to manage fatigue: 

• Do aerobic exercises like walking or bike riding to boost energy
• Take rest breaks when you need them
• Eat more protein (chicken, fish, tofu, beans)
• Use cognitive behavioral therapy (CBT) to prevent negative thinking
• Ask for help when you need it

Get Support

A chronic illness like lupus can make you feel alone, but you're not. Help is out there when you need it. Get emotional support and help with daily tasks from family, friends, and co-workers. 

Ask for advice from your health care team. See a therapist, psychologist, or counselor when your emotions feel overwhelming. And join a support group for people with lupus in your community or online. Other people with lupus have unique insights on what you're experiencing because they've been through it too. 

The Lupus Foundation of America offers these support groups:

• National Asian Lupus Support
• National Hispanic Lupus Support
• Lupus 101 Support — for people diagnosed less than 2 years ago
• National Lupus Sister Circle — for Black women who live with lupus

You can also find support groups by checking with your rheumatologist or local hospital.

Be Gentle With Yourself

You can get so caught up in managing your disease that you forget to care for yourself. Set aside time to do what brings you joy. Read a good book. Go out for dinner or to a concert with friends. Volunteer at your local animal shelter. Practice yoga. 

Once you get your disease under good control, you'll have more time to focus on other parts of your life.