Why cold weather can trigger autoimmune flares
If you have an autoimmune condition like Hashimoto’s or Graves’, winter can hit harder. You might notice more fatigue, more inflammation, more flares.
Winter can be a challenge for anyone. But it can be particularly triggering for those who have one or more autoimmune conditions. And yes, that is the case even if your temperature regulation works well with colder weather (we’re looking at you, people with Graves’!)
So let’s take a look at why autoimmunity and colder weather are not a great mix, plus how you can reduce its impact.
Autoimmunity and winter
As a reminder, autoimmune thyroid conditions occur when the immune system attacks healthy thyroid tissue, rather than invaders like bacteria and viruses. Your immune system is trying to protect you, but it’s picking the wrong target.
During winter, there are more stressors that can set off the immune system. Cold temperatures, infections and changes to your circadian rhythm can all add to its load. And as a result, you end up with more inflammation and a flare in your thyroid-related symptoms.
What a flare looks like can vary depending on the person. But some of the common symptoms you might spot include:
Worsening fatigue that doesn’t improve with rest
Muscle and joint pain, swelling or stiffness
Increases in brain fog and anxiety
Low mood/depression
Digestive changes such as bloating and constipation
Increased sensitivity to cold
Lower capacity for stress and higher sensory overload
Feeling like you’re constantly running on empty, even when you’re pacing yourself
Of course, like any group of symptoms, there can be many drivers involved. But if you’re in the middle of winter and have an autoimmune condition, a flare should be at the top of your list to explore.
Why does winter trigger autoimmune flares?
There are a few different mechanisms behind why your autoimmune symptoms can worsen over the colder months:
Viral exposure – it’s peak season for things like colds, flu, respiratory viruses and of course, Covid. Even if you only catch the edge of it and feel mildly unwell, the immune response involved can set off system-wide inflammation
Reduced vitamin D levels – this is particularly problematic for those who live further from the equator! Vitamin D plays a crucial role in balancing the immune system’s response, but levels drop over wintertime between reduced sun exposure and the change in the angle of the sun. As a result, you’re more likely to have fluctuating autoimmune activity.
Cold as a stressor – exposure to the cold isn’t just uncomfortable. It’s a form of physical stress on the body. And as we know, any form of stress can be a trigger for autoimmune flares! That’s why it’s crucial to rug up and add plenty of layers to keep yourself cosy.
Disrupted circadian rhythm – between shorter days and reduced daylight, your body’s internal clock can struggle to stay on track. This affects not only your sleep and energy, but also your hormone production. Each of these can nudge the immune system over the line into a flare state.
Changes to lifestyle – over winter, most of us tend to change how we spend our days. We move less frequently, eat different types and amounts of food, drink less fluids and spend more time indoors. And over time, these tiny shifts can push the immune system over the edge.
How to reduce autoimmune flares over winter time
You can’t avoid winter (unless you can take overseas holidays for 3 months every year!) But you can take steps to support your body and reduce the impact on your immune system.
Here are some simple ways to get started:
Prioritise quality sleep and rest – there’s a reason we sleep more in colder, darker weather! But this also gives time for your body to heal and return to baseline
Keep yourself warm – this is one of the easiest ways to reduce physical stress over the colder months. Whether it’s layering up, stacking on heat packs or heated blankets, getting yourself a little heater for underneath your desk to keep your toes warm – it all adds up!
Nourish yourself – regular, nutrient-rich meals using seasonal ingredients whenever possible is a must. Not only can it help to support mood and energy levels, it’s also essential for supporting gut health, immunity and of course thyroid function.
Keep your vitamin D levels up – get your levels checked with either your GP or your naturopath, and consider if supplementation is needed over the winter.
Minimise exposure to germs – easier said than done, especially if you have kids or work somewhere with a lot of customers and/or employees! But make sure you’re washing your hands regularly with soap and water, avoid spending time with symptomatic people, and consider if you need some extra immune support from your health practitioner.