I know what it’s like to feel like a stranger in your own body. For years, I dealt with symptoms I couldn’t explain—fatigue that no amount of rest could fix, brain fog that made even simple tasks feel impossible, and a body that felt out of sync in ways I couldn’t pinpoint. My body was waving a red flag, but every time I sought help, I hit a wall: normal test results, dismissive responses, and the same vague advice to “just eat healthy” or “get more sleep”.
The frustration was overwhelming. Something wasn’t right, but I kept being told everything was normal. I felt stuck. I worried about what was happening inside my body and whether it would get worse. The worst part? Feeling alone—like no one was taking my symptoms seriously.
If any of this sounds familiar, let me tell you something I wish I had known earlier: you don’t need to wait for a diagnosis to take action. While a name for what’s going on can feel validating, the real power lies in starting now—listening to your body, making changes, and taking steps to support your health.
The Challenges of Waiting For A Diagnosis
Many autoimmune conditions exist on a spectrum, with symptoms that can gradually progress over time. Recognizing this spectrum and where you might fall on it can empower you to take earlier action to support your health.
Let me be clear: I’m not suggesting you stop seeking a diagnosis or answers about your symptoms. Continue to advocate for your health by consistently tracking and communicating symptoms to your healthcare provider. (An easy way to track symptoms is with our Free Multi-Symptom Questionnaire). Receiving a diagnosis has many important benefits, including:
- Relieving the anxiety of not knowing what’s happening in your body
- Helping you find medical practitioners who specialize in your condition
- Guiding your healthcare team in determining necessary testing to monitor progress
- Informing treatment decisions tailored to your specific needs
- Allowing you to connect with others who share your condition for support
- Enabling complementary care practitioners to customize a program or protocol for you
- Empowering you to educate yourself about your specific diagnosis
However, obtaining a diagnosis—especially for autoimmune conditions—can take a frustratingly long time. The average time to receive an autoimmune diagnosis is 4 years, with patients seeing 4 different doctors in this time period. Waiting for a diagnosis often means enduring worsening symptoms, allowing disease progression, risking tissue and organ damage, and ultimately experiencing a decline in quality of life.
The good news? Even without an immediate diagnosis, you don’t have to sit back and wait. There are meaningful steps you can take right now to improve your symptoms, slow disease progression, and feel better.
Supporting Your Health with Nutrition and Lifestyle Changes
When I finally found out I had elevated thyroid antibodies (indicating my immune system was waging war on my thyroid gland), the specialist told me it wasn’t a concern. He explained that, when the time came, I could be prescribed thyroid medication. In other words, he was telling me there was nothing to be done until my thyroid was damaged enough to require life-long medication. I wish I knew then what I know now! You don’t have to wait for damage to take control of your health.
The way we nourish and care for our bodies matters, whether you’re living on the autoimmune spectrum or already have a diagnosis. By addressing nutrition and lifestyle factors, you can positively influence symptoms, slow disease progression, and build a foundation for long-term resilience. Tracking your symptoms as you incorporate these changes can help you see progress and identify patterns in your wellness journey. Download our Free Multi-symptom Questionnaire to get started—it’s a helpful tool for monitoring symptoms and celebrating improvements along the way.
Lifestyle factors like sleep, stress management, and regular movement further support the body’s ability to heal and maintain wellness. These changes not only help you feel better in the moment, but they also create a strong foundation that fosters resilience for the long-term.
Areas to Focus On for Autoimmune Support
- Gut Health: Over 70% of your immune system resides in your gut, which is why gut health is so critical to autoimmune wellness. Leaky gut (or gut hyperpermeability) is a common factor in all autoimmune diagnoses. Dietary shifts that remove irritants causing inflammation and triggering the immune system while adding in gut healing foods are vital steps in autoimmune wellness.
- Nutrient Density: While much focus is given to the foods to avoid during the healing process, the foods we add in are equally important. We want a diet that is chock-full of the vitamins, minerals and antioxidants needed to address nutrient deficiencies and support the body’s healing process.
- Anti-inflammatory Lifestyle: Beyond diet, lifestyle factors like restorative sleep, stress management, and consistent movement reduce inflammation and promote healing. (For more stress management tips, visit our blog post here.)
Taking Control: Benefits of Acting Now
Acting early, even without a formal diagnosis, empowers you to:
- Reduce Symptom Severity: Diet and lifestyle adjustments can alleviate symptoms, improving how you feel day-to-day.
- Slow Disease Progression: By addressing inflammation and immune triggers, you can protect tissue and organ health.
- Enhance Resilience: Building healthy habits now strengthens your body’s ability to handle flare-ups and recover more quickly.
- Protect Long-term Health: Early action supports a higher quality of life, minimizing the risk of complications down the road.
The sooner you begin, the more opportunity you have to create meaningful changes that support healing and wellness. Every step forward is an investment in a healthier, more resilient future—whether or not you have a diagnosis in hand.
Seeking Support: You Don’t Have to Do This Alone
Making changes to your diet and lifestyle is no small task, especially when it feels like you’re flying blind. The thought of overhauling your habits without knowing if you’re on the right track can be paralyzing. Add to that the fatigue and brain fog that often accompany autoimmune conditions, and it can feel nearly impossible to figure it all out on your own. It’s okay to feel overwhelmed—that’s completely normal.
This is where the right support can make all the difference. Finding someone who understands autoimmune health—who can help you prioritize steps, troubleshoot challenges, and celebrate progress—can provide the clarity and confidence you need to move forward.
How We Can Support You
If you’re ready to take action but aren’t sure where to start, you don’t have to figure it out alone. At Evergreen Wellness Academy, we provide education and support to help you make sustainable changes that truly impact your health.
For those looking for a structured approach to nutrition, the RESTART® program is a great place to begin. This five-week, small-group program helps you break free from processed foods, balance blood sugar, and learn how to fuel your body in a way that supports healing. It’s a perfect step if you’re ready to make changes but aren’t quite ready for one-on-one coaching.
If you’re looking for more personalized guidance, our one-on-one coaching dives deeper into your unique health challenges, giving you tailored strategies to help reduce symptoms and restore balance. Book a consultation to get started!
No matter what stage you are at, we’re here to support you. You don’t have to wait for a diagnosis to start feeling better. If you’re ready to take the next step, let’s talk!
Sources:
Trescott, M., & Alt, A. (2016). The Autoimmune Wellness Handbook: A DIY Guide to Living Well with Chronic Illness. Rodale.
Paray, B. A., Albeshr, M. F., Jan, A. T., & Rather, I. A. (2020). Leaky Gut and Autoimmunity: An Intricate Balance in Individuals Health and the Diseased State. International journal of molecular sciences, 21(24), 9770. https://doi.org/10.3390/ijms21249770
