Autoimmune Disease, Inflammation and Women: What My Hashimoto’s Journey Has Taught Me

There is a subject I have wanted to talk about for a while because it is one that has become a very personal part of my own health journey: autoimmune disease.

I live with Hashimoto’s thyroiditis, an autoimmune condition affecting the thyroid, and over time I have become increasingly interested in understanding not just the condition itself, but the bigger picture of autoimmune disease, inflammation, stress, movement, nutrition and the way we look after our bodies.

Because here is the thing I have learned: managing your health isn't just about taking a tablet and hoping everything goes away.

It is about looking at the whole person.

It is about what you eat, how you move, how you sleep, how much you recover, how much stress you are carrying and, perhaps most importantly, learning to listen to your body.

And this matters particularly for women.

What exactly is an autoimmune disease?

Our immune system is designed to protect us. It recognises things that shouldn't be inside our bodies—such as bacteria and viruses—and helps us fight them.

An autoimmune disease occurs when the immune system mistakenly attacks the body's own cells, tissues or organs.

There are more than 140 recognised autoimmune diseases, and they can affect almost every part of the body. Examples include:

• Hashimoto's thyroiditis – attacks the thyroid

• Graves' disease – causes the immune system to stimulate the thyroid

• Rheumatoid arthritis – primarily affects the joints

• Systemic lupus erythematosus (lupus) – can affect multiple organs and systems

• Type 1 diabetes – attacks insulin-producing cells in the pancreas

• Multiple sclerosis (MS) – affects the central nervous system

• Coeliac disease – an immune reaction to gluten that damages the small intestine

• Psoriasis and psoriatic arthritis – involve immune-driven inflammation affecting the skin and, in some people, joints

• Sjögren's disease – commonly affects the glands responsible for tears and saliva

• Inflammatory bowel diseases such as Crohn's disease and ulcerative colitis

  
  

There isn't one single cause of autoimmune disease. Genetics, environmental factors, infections, hormones and other factors can all play a role, and researchers are still working to understand exactly why some people develop autoimmune disease and others don't.

Why are women so much more likely to develop autoimmune disease?

This is one of the things I find particularly interesting.

According to the NIH's current autoimmune disease research strategy, more than 80% of people living with autoimmune diseases are women.

That doesn't mean that autoimmune disease is exclusively a women's health issue—far from it—but the difference between men and women is significant.

Hormones, genetics and the way the female immune system functions are all being investigated as possible contributors.

And this becomes particularly interesting when we consider the different stages of a woman's life.

Pregnancy. Postpartum. Perimenopause. Menopause.

Our hormones change considerably throughout our lives, and the immune system interacts with our hormonal system in complex ways.

Hashimoto's itself is estimated to be four to ten times more common in women than men, and it commonly develops in women between the ages of 30 and 50.

That age range is also when many women are juggling careers, children, ageing parents, relationships, financial pressures and an increasingly demanding life.

Which brings me to stress.

Can stress cause autoimmune disease?

This is where we need to be careful.

I don't believe it is helpful to say, "Stress causes autoimmune disease."

Autoimmune disease is far more complicated than that.

However, there is growing evidence of an association between significant stress and autoimmune disease, and researchers believe that stress can influence immune, hormonal and inflammatory processes.

A systematic review and meta-analysis found an association between major stressful life events and autoimmune disease, although the researchers also highlighted that more prospective research is needed to establish causality.

Other research has found that people with stress-related disorders have an increased risk of subsequently developing autoimmune disease.

So I think a better way of looking at it is this:

Stress may be one piece of the puzzle.

And stress isn't just sitting at your desk worrying about your emails.

There is mental stress:

• Work pressure

• Relationship difficulties

• Financial worries

• Anxiety

• Bereavement

• Caring responsibilities

• Feeling constantly "switched on"

• Never having time for yourself

But there is also physical stress:

• Poor sleep

• Overtraining

• Undereating

• Illness

• Injury

• Extreme dieting

• Long periods of physical exhaustion

• Not allowing your body enough time to recover

  
  

Your body doesn't necessarily distinguish between "I'm stressed because of work" and "I'm stressed because I haven't recovered from the five HIIT classes I did this week."

Both can place demands on your system.

And this is something I have become increasingly aware of through my own experience with Hashimoto's.

Sometimes more isn't better.

Sometimes your body needs less.

The autoimmune connection nobody talks about enough: having more than one

Another reason understanding autoimmune disease is important is because having one autoimmune condition can be associated with an increased likelihood of developing another.

The NIH reports that people with an autoimmune disease commonly develop more than one, and a frequently cited estimate is that around 25% of people with autoimmune disease have more than one autoimmune condition.

This is known as polyautoimmunity.

For example, Hashimoto's is associated with an increased likelihood of other autoimmune conditions including coeliac disease, lupus, rheumatoid arthritis, Sjögren's disease and type 1 diabetes.

That doesn't mean that if you have Hashimoto's you will develop another autoimmune disease.

It simply means that understanding your own health history and paying attention to persistent or unusual symptoms is important.

And if something doesn't feel right, speak to your doctor rather than simply putting everything down to your existing diagnosis.

So what can we actually do?

There is no lifestyle programme that "cures" autoimmune disease.

And I am certainly not suggesting that food, Pilates or walking can replace appropriate medical treatment.

But there are things we can do to support our overall health and potentially reduce some of the lifestyle factors that contribute to chronic inflammation, poor recovery and feeling unwell.

For me, there are three things that sit at the heart of how I approach movement:

Pilates. Walking. Weight training.

And then there is what we put on our plates.

1. Eat to support your body, not fight against it

I don't believe in restrictive "autoimmune diets" that tell you that you can never eat this or that again.

Instead, I prefer to think about adding more foods that support health and reducing the foods that, when eaten frequently and in large amounts, can contribute to an inflammatory dietary pattern.

The Mediterranean-style way of eating is a fantastic place to start.

Think:

Foods to eat more often

🥦 Vegetables

Especially colourful vegetables, leafy greens, broccoli, peppers, tomatoes, onions and other plant foods.

🍓 Fruit

Berries, apples, citrus fruits, cherries and other whole fruits provide fibre, vitamins and plant compounds.

🐟 Oily fish

Salmon, sardines, mackerel and other oily fish provide omega-3 fatty acids.

🫒 Extra virgin olive oil

A staple of Mediterranean eating and a source of unsaturated fats.

🥜 Nuts and seeds

Walnuts, almonds, chia seeds, flaxseeds and pumpkin seeds are nutrient-dense additions.

🫘 Beans and lentils

Excellent sources of fibre and plant-based protein.

🌾 Whole grains

Oats, barley, quinoa and other minimally processed whole grains.

🌿 Herbs and spices

Garlic, ginger, turmeric, cinnamon and other herbs and spices can add flavour without relying on highly processed sauces.

These foods form part of dietary patterns associated with lower levels of chronic inflammation.

Foods to reduce

This isn't about labelling foods "bad". It's about frequency.

If most of your diet consists of:

• Ultra-processed foods

• Sugary drinks

• Sweets and confectionery

• Refined carbohydrates

• Pastries and highly processed baked goods

• Deep-fried foods

• Processed meats

• Large amounts of red meat

  
  

then it may be worth looking at what you could swap.

These foods are commonly associated with dietary patterns that can promote inflammation, particularly when they displace nutrient-rich whole foods.

The important thing is the overall pattern, not whether you ate a piece of cake on Sunday.

Life is for living.

You don't need to be perfect.

You just need to make the healthier choice more often.

2. Weight training: don't be afraid to lift

One of the biggest changes I have made in my own approach to fitness is understanding that women need to lift weights.

As we get older, maintaining muscle strength becomes increasingly important.

Strength training can help us maintain muscle mass, support bone health, improve functional strength and help us remain independent and capable as we age.

And this doesn't mean you need to become a bodybuilder.

You don't need to lift enormous weights.

You need to challenge your muscles appropriately and progressively.

Think:

• Squats

• Lunges

• Rows

• Chest presses

• Shoulder presses

• Deadlift variations

• Glute bridges

• Core exercises

  
  

Start where you are.

Build gradually.

And learn good technique.

If you have an autoimmune condition, particularly one affecting your joints, muscles or energy levels, your programme should be adapted to you and discussed with an appropriate healthcare or exercise professional where necessary.

3. Pilates: strength without beating yourself up

Pilates is one of my favourite forms of movement because it teaches you to connect with your body.

It works on:

• Core strength

• Stability

• Mobility

• Balance

• Posture

• Control

• Breathing

• Body awareness

  
  

But perhaps one of the biggest benefits for someone managing a chronic condition is that Pilates can be adapted.

You can have a challenging Pilates session.

Or you can have a gentle one.

You can work with your body rather than constantly trying to push through it.

And there is something incredibly valuable about movement that leaves you feeling better rather than completely depleted.

4. Walking: the underrated exercise

Walking might be one of the simplest forms of exercise, but that doesn't make it insignificant.

Walking gets you moving without placing the same demands on the body as some higher-intensity forms of exercise.

It can support cardiovascular health, improve fitness and provide an opportunity to get outside and clear your head.

And for me, walking is also mental health movement.

I live on Kos, so I am incredibly lucky to have the opportunity to walk outside, be around nature and spend time in the fresh air.

Sometimes a walk isn't about calories.

It is about getting out of your own head.

What about HIIT?

This is where I want to challenge something I used to believe:

harder does not automatically mean healthier.

HIIT—high-intensity interval training—can be an effective form of exercise and there is no good evidence that it is inherently harmful to people with autoimmune disease. In fact, a 2026 systematic review found that high-intensity exercise, including HIIT, did not increase disease activity in the inflammatory rheumatic diseases studied.

But that doesn't mean everyone with an autoimmune condition should be doing HIIT several times a week.

There is a difference between "HIIT is bad for autoimmune disease" and "HIIT may not be appropriate for me at this particular point in my health journey."

If you are exhausted, experiencing a flare, recovering from illness or injury, sleeping badly or simply not recovering between sessions, repeatedly pushing yourself through intense workouts may leave you feeling worse.

The answer isn't necessarily to stop exercising.

It may be to change the type, intensity and amount of exercise you're doing.

This is why I love the combination of:

Pilates + Walking + Weight Training

You get:

Strength → weight training

Mobility, stability and control → Pilates

Cardiovascular movement, fresh air and mental space → walking

And together they create a wonderfully balanced approach.

An easy weekly movement plan

If you're not sure where to start, keep it simple.

Monday

Weight training – 30–45 minutes

Full-body strength session.

Tuesday

Walking – 30–60 minutes

Comfortable, steady pace.

Wednesday

Pilates – 30–60 minutes

Focus on mobility, stability, strength and breathing.

Thursday

Rest or gentle walk

Your body needs recovery.

Friday

Weight training – 30–45 minutes

Another full-body session.

Saturday

Longer walk

Get outside. Explore somewhere beautiful. Take your time.

Sunday

Pilates, gentle mobility or complete rest

And remember:

This is a framework, not a rulebook.

If you're having a difficult week, reduce the intensity.

If you're feeling fantastic, you can gradually progress.

Learning to recognise the difference between "I don't feel like exercising" and "my body genuinely needs recovery" is a skill.

5. Stress management isn't a luxury

This might actually be the biggest one.

We are living in a world where being busy is almost worn as a badge of honour.

"I'm so busy."

"I'm exhausted."

"I haven't stopped."

"I don't have time."

I've said all of these things myself.

But if your nervous system never gets the opportunity to slow down, you are constantly asking your body to operate under pressure.

Stress can affect sleep, hormones, immune function and inflammation. Chronic stress is associated with physiological changes that can contribute to inflammatory processes.

So what can we do?

Try breathwork

You don't need an hour-long meditation retreat.

Try this:

The 5-minute breathing reset

Sit comfortably.

Relax your shoulders.

Place one hand on your stomach.

Breathe gently in through your nose.

Then breathe out slowly.

Don't force the breath.

Just make your exhale slightly longer than your inhale.

Continue for five minutes.

That's it.

Five minutes.

You can do it in the car before going into work.

At your desk.

Before bed.

After an argument.

Before you pick up your phone in the morning.

Or simply when you realise you've spent the entire day holding your breath.

Deep breathing and other relaxation practices can help with stress management and may support healthier inflammatory responses.

Other simple ways to reduce stress

Try:

🌿 Get outside every day

🚶 Go for a walk without your phone

📵 Have periods of the day without notifications

😴 Prioritise sleep

🧘 Practise Pilates, yoga or gentle movement

🫁 Use breathwork

☀️ Spend time in nature

📖 Read instead of scrolling before bed

☕ Create a slower morning routine

❤️ Spend time with people who make you feel good

And perhaps most importantly:

stop trying to do everything.

You don't have to.

My Hashimoto's journey

Living with Hashimoto's has changed the way I look at health.

I don't see health as simply being the absence of disease anymore.

I see it as the relationship we have with our bodies.

There have been times when I have wanted to push harder, do more, achieve more and simply carry on.

But sometimes your body tells you that it needs something different.

It needs nourishment.

It needs movement.

It needs sleep.

It needs strength.

It needs fresh air.

It needs stillness.

It needs you to stop treating exhaustion as something you should simply push through.

And I think that is particularly important for women.

We spend so much of our lives looking after everyone else that we can become incredibly good at ignoring ourselves.

Until our bodies make it impossible to ignore them.

My experience with Hashimoto's has made me much more conscious of the importance of looking at the whole picture.

Not one magic food.

Not one perfect workout.

Not one supplement.

Not one quick fix.

The small things we do consistently matter.

The Evexia approach: move, nourish, breathe

If I had to reduce everything I've learned into three simple words, they would be:

MOVE

Walk.

Do Pilates.

Strength train.

Keep your body moving in ways that support you rather than punish you.

NOURISH

Choose mostly whole, colourful, nutrient-dense foods.

Think Mediterranean.

Think vegetables, fruit, legumes, whole grains, fish, nuts, seeds and olive oil.

Reduce the highly processed foods that dominate so much of modern eating.

BREATHE

Slow down.

Take a breath.

Give your nervous system a chance to settle.

Make space in your life for recovery.

Because wellness isn't about doing more.

Sometimes wellness is about doing less, but doing it better.

And perhaps that is one of the most important lessons autoimmune disease has taught me.

Your body isn't your enemy.

It is communicating with you.

The question is whether we are listening.

A final note

If you think you may have an autoimmune condition, or you are experiencing persistent symptoms such as unexplained fatigue, joint pain, digestive problems, changes in weight, skin changes or other ongoing symptoms, please speak with your doctor or healthcare professional.

Lifestyle can support your health, but autoimmune diseases require appropriate medical assessment and, where necessary, treatment. This article is intended for general wellbeing information and is not a substitute for individual medical advice.

Sources: National Institutes of Health, NIDDK, PubMed and Harvard Health Publishing.