How I maintain my health and avoid flares

A couple of you were asking how I maintain my health and avoid autoimmune flares, so I thought I’d share what’s been working for me lately.

Managing autoimmunity isn’t about one big fix—it’s about layering the right habits to keep inflammation low and my body in balance. Here’s what I’ve been focusing on:

1. Tui Na Massage

I’ve been having regular Tui Na massage sessions, and they’ve been a game-changer. This traditional Chinese therapy helps with circulation, lymphatic drainage, and muscle tension. It also supports nervous system balance, which is crucial for reducing stress and inflammation—both big triggers for autoimmune issues.

If you live in the north of England, I highly recommend Sebastian Gusto—you can contact him on Instagram here. Alternatively, if you’re London-based, you can check out Touch Tuina here. I’m sure you’ll also be able to find similar options locally.

2. Swapping Coffee for Matcha

I recently switched from coffee to matcha, and I’m loving the difference. Matcha is packed with antioxidants and has a gentler, more sustained energy boost without the cortisol spike that coffee can trigger. One of my favourite ways to drink it is:

? A teaspoon of high-quality matcha

? Warm (not boiling) water

? A splash of almond or coconut milk

? A little cinnamon for flavour?

3. Vagus nerve stimulation

Regulating my vagus nerve has been essential for keeping my nervous system in a calm, healing state. I’ve been using the NuroSym device, along with simple techniques like deep breathing and humming, to activate my parasympathetic nervous system (the “rest and digest” mode). This approach has improved my deep sleep, left me feeling calmer and more focused, and even boosted my heart rate variability. You can learn more here (and use code VictoriaH10 for 10% off).

4. Slow-cooked, nutrient-dense meals

Gut health is a huge priority for me, so I’ve been making slow-cooked meals in my Instant Pot to capture all the benefits of collagen and easy-to-digest nutrients. One of my go-to dishes is slow-cooked lamb with rosemary, garlic, and bone broth—it’s rich in amino acids that support gut healing and reduce inflammation. I find slow-cooked meat especially important during the winter months, when we’re often more nutrient deprived, and hearty soups with root vegetables help keep your body at its best. In contrast, lighter salads work best when there’s more natural light and warmer temperatures.

5. Strength training & movement

For my fitness routine, I rely on structured workouts using the Sweat app and weight training at the gym. I focus on exercises like weighted squats to build muscle strength, improve joint stability, and boost metabolic function. I also still do Pilates and running routinely.

This targeted approach helps support muscle mass, improve insulin sensitivity, and reduce inflammation, which are all essential for managing autoimmune symptoms effectively.??I also always make sure to keep about 20 percent in the tank during my workouts to avoid fatigue and maintain steady energy levels throughout the day.

All of these practices help me stay strong, keep my nervous system regulated, and avoid the ups and downs that can lead to flares.

If you have any questions (or want to share what’s been working for you), I’d love to hear from you!

When it comes to autoimmune health, small, consistent habits go a long way. This is exactly what I dive into in Thyroid Revival—how to layer in practical, sustainable shifts that build resilience and keep you out of a flare. If you want to learn more about how to create your own health maintenance plan, I’ll be covering this in depth inside the program.?

Click here to join now, or find out more about the program.?

If you are more interested in the testing packages that I offer, you can find more details here. I provide a comprehensive Thyroid Panel, which includes tests for thyroid hormones, TSH, and thyroid antibody levels, to help you get a clear picture of your thyroid health.