How To Deal With Autoimmune Fatigue (Dos and Don’ts)

f you’re battling autoimmune fatigue, you’re not alone. Did you know the majority of patients with autoimmune conditions struggle with chronic exhaustion that their doctors can’t seem to fix? That’s right—according to the article published by Zielinski et al (2019), fatigue is a massive issue, and you might be doing something right now that’s making it worse.

Let’s dive into the root causes and solutions you can start today!

Why Inflammation’s Draining Your Energy

Imagine plugging too many gadgets into a power strip—it sparks, fizzles, and burns out. That’s what inflammation does to your body’s energy grid when you have an autoimmune condition like lupus or Hashimoto’s. It’s like a fire burning up your vitality, and you might be adding fuel without realizing it. In my clinic, I’ve seen countless folks come in feeling like they’re dragging through mud, thinking fatigue is just part of their condition. But when we tackle inflammation, it’s like flipping a switch—they start to feel alive again. Let’s explore 10 dos and don’ts to put out that fire and boost your spark, starting with a big one you might be eating every day.

Don’t #1: Eat Nightshades

Nightshades—like tomatoes, potatoes, eggplants, and capsicum—can spark inflammation in sensitive folks, making your autoimmune fatigue worse. These foods contain solanine, a compound that can irritate your system, acting like kindling on that inflammation fire. I had a client who loved her nightly tomato sauce but could barely get through her workday. When she ditched nightshades, she felt lighter within weeks. Check your diet and skip those nightshades to cool things down.

Do #1: Eat Fish Rich in Omega-3s

To fight that inflammation, load up on fish rich in omega-3s, like salmon, mackerel, or sardines, at least three times a week. If fish isn’t your thing, a high-strength omega-3 supplement can do the trick. Omega-3s, particularly EPA, act like a fire extinguisher, reducing inflammatory markers like C-reactive protein that zap your energy (Nutrients. 2021). Start with a fish dinner tonight or add that supplement to your routine for a faster energy lift.

Don’t #2: Drink Too Much Coffee

I know that morning coffee feels like a lifeline, but too much can make your fatigue worse. Coffee’s caffeine overstimulates your adrenals, spiking cortisol and fueling inflammation, like revving your engine until it burns out. I’ve worked with clients who chugged coffee to push through exhaustion, only to crash harder later on. Studies show high caffeine messes with inflammation markers (Sharif et al, 2017). Cut back to one cup a day or switch to green tea for a gentler boost.

Do #2: Keep Stress in Check

Stress is like pouring gas on your inflammation fire, spiking cortisol and draining your energy. Try a daily mindfulness practice or a walk in nature—think quiet forest paths. A five-minute meditation works wonders too; there are apps to guide you. In my clinic, clients who added a daily walk saw their energy transform. Stress spikes are a major fatigue driver in autoimmune conditions, so start today with a simple breathing exercise: inhale for 4, exhale for 6. It’ll dial down inflammation and boost your spark.s.

Don’t #3: Rely on Processed Foods

Processed foods—like chips, frozen pizzas, or sugary snacks—are a no-go. They’re packed with trans fats and additives that ramp up inflammation, leaving you more exhausted. It’s like pouring gasoline on your body’s fire. One client leaned on microwave meals and felt sluggish all day; swapping them for whole foods changed everything. Processed foods spike inflammatory markers like IL-6, worsening fatigue (Nat Rev Gastroenterol Hepatol. 2024). Ditch the junk and reach for fresh veggies or fruit instead.

Do #3: Optimize Your Sleep

Good sleep is like recharging your battery overnight, fighting fatigue and boosting energy. Create a bedtime routine: ditch screens an hour before bed and sip chamomile tea to improve quality. Aim for 7–8 hours of solid rest. Poor sleep ramps up inflammation, making autoimmune fatigue worse, and compounding symptoms (Encephalitis. 2023). Set a consistent bedtime, like 10 PM at the latest, and keep your room dark and quiet. Start tonight—it’ll help your body repair itself.

Don’t #4: Overexercise

Pushing too hard with intense workouts might feel good in the moment, but it can backfire. Overexercising stresses your body, spiking inflammation and worsening fatigue, like overloading that power strip again. I’ve seen clients hit the gym hard, only to crash harder afterward. Overdoing it raises cortisol, especially with autoimmunity when the body is already showing signs of stress. Stick to gentle movement, like yoga or a 20-minute walk, and scale back if you’re feeling wiped out today.

Do #4: Stay Hydrated

Hydration is a must for energy. Drink 30 ml of water per kilogram of your body weight daily—that’s about 2 liters for a 70-kilo person—or add electrolyte-rich coconut water if you’re active. It’s like flushing toxins out of your system, giving your energy a quick lift. Dehydration stresses your cells, making fatigue worse (StatPearls 2025). Carry a water bottle and sip throughout the day—it’s a simple fix you can start now.

Don’t #5: Ignore Inflammation Triggers

Don’t ignore inflammation triggers like chronic stress or hidden food sensitivities. These keep your inflammation fire burning, sapping your energy day after day, like leaks in your energy grid. I’ve had clients who didn’t realize their daily gluten or stress was fueling fatigue. Keep a symptom journal to spot patterns—things like bloating or mood swings can be clues. Ignoring these triggers keeps you stuck, so pay attention to what your body’s saying.

Do #5: Use Adaptogenic Herbs

Adaptogenic herbs like schisandra are a secret weapon for autoimmune fatigue. Take 300–600 mg of schisandra capsules daily or toss some into your smoothies. It’s like a stress-busting shield, balancing cortisol and recharging your body. Studies show schisandra supports energy and stress resilience (Int J Biol Macromol. 20163). I’ve seen clients feel a lift just by adding this to their routine. Start with a small dose today and see how it feels.

Take the Next Step

You’ve got these powerful dos and don’ts to fight autoimmune fatigue, from ditching nightshades to trying omega-3s. But if you’re still wondering, “Where do I start and how do I get better faster?” - Get in touch or schedule an appointment now.

Reference:

Zielinski MR, Systrom DM, Rose NR. Fatigue, Sleep, and Autoimmune and Related Disorders. Front Immunol. 2019 Aug 6;10:1827. doi: 10.3389/fimmu.2019.01827. PMID: 31447842; PMCID: PMC6691096.

Sharif K, Watad A, Bragazzi NL, Adawi M, Amital H, Shoenfeld Y. Coffee and autoimmunity: More than a mere hot beverage! Autoimmun Rev. 2017 Jul;16(7):712-721. doi: 10.1016/j.autrev.2017.05.007. Epub 2017 May 4. PMID: 28479483.

Raad T, Griffin A, George ES, Larkin L, Fraser A, Kennedy N, Tierney AC. Dietary Interventions with or without Omega-3 Supplementation for the Management of Rheumatoid Arthritis: A Systematic Review. Nutrients. 2021 Oct 4;13(10):3506. doi: 10.3390/nu13103506. PMID: 34684507; PMCID: PMC8540415.

Whelan K, Bancil AS, Lindsay JO, Chassaing B. Ultra-processed foods and food additives in gut health and disease. Nat Rev Gastroenterol Hepatol. 2024 Jun;21(6):406-427. doi: 10.1038/s41575-024-00893-5. Epub 2024 Feb 22. PMID: 38388570.

Koo DL. Sleep disturbances in autoimmune encephalitis. Encephalitis. 2023 Jan;3(1):1-6. doi: 10.47936/encephalitis.2022.00073. Epub 2022 Dec 26. PMID: 37469715; PMCID: PMC10295818.

Taylor K, Tripathi AK. Adult Dehydration. 2025 Mar 5. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 32310416.

Chi A, Zhang Y, Kang Y, Shen Z. Metabolic mechanism of a polysaccharide from Schisandra chinensis to relieve chronic fatigue syndrome. Int J Biol Macromol. 2016 Dec;93(Pt A):322-332. doi: 10.1016/j.ijbiomac.2016.08.042. Epub 2016 Aug 18. PMID: 27545408.