Thriving Over 40 with Autoimmune Challenges: Small Changes, Big Results

Practical Strategies to Feel Strong, Confident, and In Control of Your Health

Navigating life with an autoimmune disease is a marathon, not a sprint. It’s about making small, practical tweaks that keep you moving forward, even when the road gets bumpy. These adjustments have been my lifeline, helping me not just survive but thrive. One could say it’s about being able to Go Long (see what I did there!). Here’s a peek into the strategies that have made the biggest difference for me.

The Evolution of My Journey

Living with rheumatoid arthritis (RA) and other autoimmune challenges has been anything but a straight path. Just when I thought I had my RA symptoms under control through running and smarter eating, I got hit with a new curveball—lymphocytic colitis. It was a frustrating setback, but it taught me something crucial: managing autoimmune diseases is a constant dance of adapting and adjusting.

Small Shifts, Big Impact

Over the years, I’ve learned that it’s not the giant leaps but the small, consistent changes that add up. Here’s what’s worked for me:

1. Listening to My Body

Autoimmune diseases are like a box of chocolates—you never know what you’re gonna get. Some days are better than others, and I’ve had to learn to roll with it. With a hectic schedule, I know I need to knock out my workouts first thing in the morning. I don’t wake up with stiff joints every day, but I’ve figured out that spending extra time warming up and doing activation exercises makes all the difference. This prep work gets my muscles ready to roll and helps me avoid any flare-ups during my workouts.

2. Sleep Optimization

Sleep is non-negotiable when it comes to recovery and keeping my immune system in check. A while back, my doctor gave me the best sleep advice ever: the bed is for two things—sleep and sex. So, when we revamped our master bedroom during COVID (because who didn’t tackle home projects then?), we kicked the TV out and focused on creating a sanctuary for rest. Darker walls, blackout shades on a timer, and a Chilipad to keep things cool—these changes have seriously upped my sleep game. Plus, cutting back on screen time before bed has been a game-changer for quality rest.

3. Movement with Purpose 

Exercise wasn’t always a cornerstone of my routine, but it’s become essential as my goals have shifted. My vision of aging involves hiking, traveling, and being able to live independently for as long as possible. That means prioritizing strength training so I can lift a bag into an overhead compartment or carry a backpack on a hike. I also mix in cardio to keep my heart and lungs in shape, whether it’s a tough 45-minute ride or a longer, steady session to build endurance. My workouts are tailored to my needs, and I’ve learned to adapt as those needs change.

I’m not just working out to stay fit; I’m training for life.

4. Mindfulness and Stress Management 

Stress is the ultimate saboteur, and if I let it take the wheel, everything else falls apart. Poor sleep, bad food choices, and flare-ups—stress is behind it all. So, I’ve made winding down a nightly ritual. The brain can’t go from 70 mph to 10 mph in an instant, so I take time to transition into rest mode. Whether it’s sitting in the steam room (yes, I’m lucky), listening to music, or diving into a good book, these moments help me unwind and set the stage for a good night’s sleep.

5. Dietary Adjustments and Protein Intake

I’ve tried it all—intermittent fasting, Paleo, keto. They were great experiments, but not a long-term fit for me. With acid reflux in the mix, I’ve had to be extra mindful about what and when I eat. Dinner happens early enough to allow for digestion, and I steer clear of foods that trigger heartburn or nausea. My diet is anything but boring—I’ve found ways to enjoy what I eat without aggravating my system.

Tracking my protein intake to ensure I am getting the right amount for my needs and goals.

Protein has become a cornerstone of my diet. It’s key for maintaining muscle mass and energy, but it’s also my not-so-secret weapon against sarcopenia (age-related muscle loss) and osteoporosis (bone weakening). This is especially important to me since my mom has severe osteoporosis, so keeping my bones strong is top of mind. Plus, the more muscle I build, the more calories I burn at rest, which is a nice bonus for weight management.

6. Hydration 

Staying hydrated isn’t just about drinking water; it’s about being smart with it. I keep a water bottle within reach all day and monitor my intake by checking the color of my urine—light yellow is the goal. I also consume on hydrating foods like spinach and strawberries to boost my fluid levels. When I was running long distances, I relied on electrolyte drinks, especially in the heat. But these days, I’ve cut back on those because the sugar and artificial ingredients wreak havoc on my GI system. Now, if I need an electrolyte boost, I’ll add a pinch of salt to my water or eat foods with a bit more sodium. It’s a simple tweak that keeps me hydrated, helps me avoid GI discomfort, and maintains my fluid balance.

I also adjust my water intake based on how active I am and the weather. And I listen to my body—if I’m feeling dry-mouthed or fatigued, I know it’s time to drink up.

The Journey Continues

Living with an autoimmune disease is all about playing the long game. It’s about finding what works for you, making it a habit, and tweaking things as you go. These changes have helped me stay strong, keep moving, and continue living life on my terms.

But let’s be real—life is about living. I don’t stick to these rules 100% of the time because sometimes you just have to go off-road and try things. The difference now is that I make a conscious choice when I decide to stray from the path. I understand the possible implications and try to prepare for how my body might react. It’s about balance, knowing when to bend the rules, and being okay with the trade-offs that come with it.

The journey doesn’t have a finish line—it’s a continuous loop of learning, adapting, and evolving. And in that loop, it’s the little things, the small adjustments, that add up and make all the difference.

Ready to start making a difference for yourself?