Rest, Nourish, Move — Supporting My Body Through Treatment

A reflection on building steady foundations — rest, nutrition and movement — during an autoimmune flare.

Happy Sunday 🤍

Once again, it’s taken me a little longer than expected to sit down and write this post — but I promise there was good reason. I’ve just finished my PGD final exam, which meant weeks of researching, assignment-writing, and full immersion in study mode.

Was it difficult? Yes.
But when has a medical exam ever been easy?

It’s all done now though — results will take a while (external auditing and all that), so for now I’m happily living in my little bubble of post-exam calm.

But enough about that. Let’s step back into the autoimmune world — because quite a bit has happened since we last spoke.

A Little Progression Update

Since my last post, the inflammation did seem to peak. As the flare had become quite widespread, I’ve now started Narrowband UVB therapy.

So what actually is that?

Narrowband UVB is a specific wavelength of ultraviolet light used to treat inflammatory skin conditions like psoriasis. In simple terms, it works by calming the overactive immune response in the skin — reducing inflammatory T-cell activity and slowing down the rapid turnover of skin cells.

Practically speaking?
You step into a light chamber a few times a week and let the light do its thing.

That said — improvement isn’t usually visible for the first 2–3 weeks. So right now, I’m in the “waiting” phase. Three sessions a week. Watching. Noticing. Trying not to obsess over every small change.

Which brings me to the bigger question:

How am I supporting my nervous system and nourishing my body while treatment does its work?

The Three Pillars: Rest, Nutrition & Movement

While UV therapy supports the skin directly, I’ve been focusing on strengthening the foundations underneath it.

Rest

Rest has been one of the hardest lessons.

With evening itch intensifying during peak flare, sleep became extremely disrupted. At one point, my doctor prescribed short-term sedating antihistamines — which helped me get some much-needed sleep, but didn’t solve the root issue.

So I had to build something more sustainable.

For me, that meant:

• A consistent post-dinner wind-down (usually reading)

• Short pre-sleep meditation

• An earlier “sleep mode” setting on my phone to block notifications

• Treating rest as non-negotiable, not optional

It sounds simple — but consistency has made a noticeable difference.

Nutrition

I went deeper into this in my previous post, but I’ve continued prioritising a food-first approach with plant-based for 90% of my meals.

Based on blood work, I’ve also introduced:

• Vitamin D

• Omega-3 supplementation

Nothing extreme. Nothing restrictive. Just supportive, steady adjustments.

Movement

This has probably been the most evolving piece for me.

Movement has always been my stress release, my mental reset, my processing tool. But during this flare, I realised high-intensity training wasn’t serving me.

So I’ve shifted.

Research supports moderate-intensity resistance training in autoimmune conditions — and I’ve felt that shift in my own body too.

For me, that’s looked like:

• Weighted yoga (a very natural fit as a yoga teacher)

• Pilates-focused sessions

• Intentional resistance without pushing into exhaustion

I’ve moved away from CrossFit-style intensity for now and leaned into strength that feels controlled, mindful, and sustainable.

And interestingly?
I feel stronger — not just physically, but in how I respond to my body.

Where I Am Right Now

I’m still in treatment.
Still learning.
Still adjusting.

But I feel more grounded than I did a month ago.

In my next post, I want to dive deeper into the nervous system side of healing — how yoga, breathwork, and meditation have become less of a “nice extra” and more of a foundation during this flare.

Because when the immune system is overactive, sometimes the most powerful medicine is learning how to signal safety.

As always, this is simply my personal experience — not medical advice — just one person learning in real time how to care for her body.

Thank you for being here 🤍
Nai

From Flu to Flare …. and What I’ve learnt so far

 Reflections on Nourishing my Body through an Autoimmune Flare.

Hey you guys🤍,

So a little late to the party as the weekend was a little bit of a mad rush of errands, school assignments and research. But I’m really happy to be officially kicking off this little space with you.

As I mentioned on my last blog, I am currently in my final module for my Post Graduate Diploma in Clinical Nutrition, with the aim to continue on to my Masters dissertation. The original plan was to move straight into my Master’s dissertation, but autoimmunity had other ideas. I’m now looking to defer the start until September so I can prioritise healing and getting back to my baseline.

So here is my life right now.

Around 5 months ago I had a mundane flu, it was unusually potent, but I was back on my feet within 3-4 days, so I thought nothing of it. Fast forward to 3 weeks later where I started getting spots on my belly, scalp and face. After deliberation and many GP and derma visits later, it was agreed that this was likely to be a Guttate Psoriasis flare, usually clearing within 6-12 weeks. I was hopeful and extremely eager to get things back on track, but my body had other plans so here we are over 5 months past the original flu with a widespread guttate psoriasis flare across most of my body.

But what does this actually mean to my everyday life?

Well other than being an aesthetical pain, it is also unbelievably itchy, bleeds easily and sometimes turns painful. It continually disrupts my sleep and makes being anywhere in outside clothing difficult to maintain. So, my life right now, very much resolves around making my body less itchy and painful and keeping my stress levels as low as I possibly can.

But enough with the negative side of things.
What am I actively doing to help my immune system to come back to balance?

Here is what I have added to my diet to help my immune system and why:

Vitamin D:
Low vitamin D status:

• Inflammation tends to be higher

• Immune responses are more “pro-inflammatory”

When vitamin D status is adequate we notice:

• Reduce inflammatory chemicals (cytokines)

• Calm overactive immune responses

• Lower oxidative stress

Omega 3s:

·       Long-chain omega-3 fatty acids from marine or algal sources (EPA and DHA) can help calm inflammation in the body and may make symptoms easier to manage for some people with autoimmune conditions.

Pre- and Pro- biotics:

·       This requires a whole blog post in itself to explain properly, but as a quick explanation gut dysbiosis (an imbalance in bacteria) has been linked to psoriasis symptoms

·       Spore-forming Bacillus probiotics  have been linked to reduced inflammation, and improved psoriasis-like symptoms.

In general, food-first is best practice in nutrition, so I’ve started with dietary changes before thinking about supplements.

Here’s what I’ve been leaning into most often at the moment:

Vitamin D

• Salmon • Sardines • Mackerel • Herring • Trout • Egg yolks • Fortified milk (dairy or plant milks) • Fortified yogurt • Fortified cereals

Omega-3 (marine – EPA/DHA)

• Salmon • Sardines • Mackerel • Anchovies • Herring • Trout • Tuna • Algae oil (plant-based EPA/DHA)

Omega-3 (plant – ALA)

• Ground flaxseeds • Chia seeds • Walnuts • Hemp seeds • Canola oil • Soybeans/tofu

Prebiotics (food for good bacteria)

• Garlic • Onions • Leeks • Slightly green bananas • Oats  • Apples • Beans & lentils • Artichokes • Whole grains

Probiotics (live beneficial bacteria)

• Yogurt with live cultures • Kefir • Unpasteurized sauerkraut • Kimchi • Miso  • Kombucha  

For now, this is where I’m starting — gentle, food-first changes that feel supportive rather than overwhelming. Everyone’s body is different, so this is simply me sharing my own journey, not a medical blueprint.

In my next blog, I’ll be talking about the lifestyle side of healing — yoga, breath, and meditation — and how these practices are helping me navigate stress and reconnect with my body.

Thank you for being here 🤍
Nai

Feel free to check out some of the references I’ve used to help me out:

Wimalawansa SJ. Infections and Autoimmunity-The Immune System and Vitamin D: A Systematic Review. Nutrients. 2023;15(17):3842. Published 2023 Sep 2. doi:10.3390/nu15173842  

Hahn J, Cook NR, Alexander EK, et al. Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial. BMJ. 2022;376:e066452. Published 2022 Jan 26. doi:10.1136/bmj-2021-066452

Buhaș MC, Candrea R, Gavrilaș LI, et al. Transforming Psoriasis Care: Probiotics and Prebiotics as Novel Therapeutic Approaches. Int J Mol Sci. 2023;24(13):11225. Published 2023 Jul 7. doi:10.3390/ijms241311225

Notes from the middle

Nutrition . Autoimmunity . Yoga . & . Learning as I go

Hey you 🤍

So… I finally decided to go for it and start a blog.
It’s not quite at the place I imagined it would be when I first had this idea — but I realised waiting for the “perfect moment” was just another way of delaying something I’ve wanted to do for a long time.

And honestly? This feels like the right moment anyway.

As you might have seen on my Instagram updates, I’m currently studying for a Postgraduate Diploma in Clinical Nutrition, with plans to continue on to a Master’s, focusing specifically on autoimmunity. What I didn’t quite anticipate was my own autoimmunity kicking me in the shins, the butt, and a few other places… right in the middle of this journey.

So here we are — four months into an autoimmune flare that has taken over most of my body and, if I’m being honest, impacted many areas of my life. I’m currently dealing with an extended form of guttate psoriasis and doing everything I can to support healing and prevent it from progressing into a chronic condition.

This blog is going to be a space where I share real-life updates on what I’m doing to support my autoimmune health — lifestyle shifts, nutrition insights, nervous system care, and the not-so-glamorous parts too. I’ll also be weaving in interesting studies, little nuggets from my clinical nutrition studies, and of course some yoga, mindfulness, and grounding practices along the way.

The first proper blog post will be coming this weekend, and after that you can expect fairly regular (roughly weekly) updates. My hope is that if you’re navigating your own autoimmune or health journey, this space helps you feel a little less alone — and maybe offers a few gentle tools or perspectives that support you along the way.

Thank you for being here 🤍

Nai x