Your wellness routine doesn't stop at what you eat. It's also about what you put on your skin.
When we talk about supporting our health naturally, we often focus on nourishing foods, supplements, gut health, stress management, and getting enough sleep. But there's another piece of the puzzle that deserves our attention: the products we use on our skin every single day.
Think about your morning routine: shampoo, conditioner, body wash, facial cleanser, moisturizer. Then add: deodorant, body lotion, makeup, perhaps a spritz of perfume, and all the other products we use throughout the week.
Have you ever stopped to consider what's actually in them?
Our skin is our largest organ, and it serves as an important protective barrier. Although it keeps many substances out, a large percentage of ingredients in personal care products can be absorbed through the skin. Others can cause irritation or affect the skin's natural barrier.
For those of us who want to support our health naturally, it's worth taking a closer look at what we're putting on our bodies—not out of fear, but out of a desire to make informed choices.
And for my fellow ITP warriors, this conversation connects to something I believe is important: looking at the bigger picture of our health.
Three Skincare Ingredients Worth a Closer Look
Let's start with three common ingredients that have prompted many people to explore cleaner skincare alternatives.
1. Synthetic fragrance: What's behind that lovely scent?
That beautifully scented lotion or body wash may contain a mixture of fragrance ingredients that aren't individually identified on the label. The terms fragrance or parfum can represent a blend of ingredients.
Some fragrance ingredients can trigger skin irritation or allergic reactions. Certain chemicals used in fragrances, including some phthalates, have also been studied for their potential to interfere with hormone function. In my home, the word “fragrance” gets called “the ‘F’ word!”
Our endocrine system—the network of glands and hormones that helps regulate everything from metabolism to reproduction—depends on carefully coordinated signals. Researchers are investigating how certain environmental chemicals may interfere with those signals.
My crunchy take? Products infused with high quality pure essential oils can smell lovely as well as support your skin and your endocrine system without doing any of the harm that synthetic fragrance can do.
2. Sodium lauryl sulfate (SLS): All that foam isn't necessarily better.
Sodium lauryl sulfate is a cleansing and foaming agent found in some facial cleansers, body washes, shampoos, and other personal care products.
It helps remove dirt and oil, but it can also irritate the skin, particularly with repeated exposure or in higher concentrations.
If your skin feels tight, dry, or irritated after washing, your cleanser may be too harsh for you.
SLS is primarily a concern for skin irritation as well as an endocrine disruptor. Choosing a gentler cleanser can help you protect your skin's natural barrier.
You don't need mountains of bubbles to get clean!
3. Parabens: Preservatives under investigation.
Parabens are preservatives used to help prevent harmful bacteria and mold from growing in cosmetics. Certain parabens have demonstrated estrogen-like activity in laboratory studies, which has led researchers to investigate their potential hormonal effects.
If you'd prefer to minimize your exposure, you can look for paraben-free alternatives. ne
The goal isn't to fear every chemical name. It's to become an informed consumer who makes choices that align with her wellness priorities.
The Gut, Liver, and Immune Connection
Here's where this conversation goes beyond beauty products.
Your gut, liver, and immune system don't work independently. They're interconnected systems that help your body process nutrients, maintain protective barriers, regulate normal immune activity, and metabolize and eliminate many substances.
Researchers are investigating how certain environmental chemicals may affect these systems, including their potential effects on the gut microbiome, hormone signaling, liver function, and immune regulation.
Let's look at why these connections matter.
Your gut microbiome
Your gut is home to trillions of microorganisms that help break down food, produce useful compounds, support the intestinal barrier, and interact with your immune system.
Some environmental chemicals have been associated with changes in the gut microbiome and intestinal barrier function, particularly in laboratory and animal studies. Human research is ongoing, and the strength of the evidence varies by chemical.
A healthy gut environment is one part of supporting normal immune function.
Your liver: Your body's processing powerhouse
Your liver performs hundreds of essential functions. It processes nutrients, metabolizes medications and other substances, produces bile, and helps your body eliminate certain waste products.
Some environmental chemicals can affect liver function, and researchers are studying how cumulative exposures may contribute to metabolic and other health effects.
Your gut and liver also communicate through what's known as the gut-liver axis. Substances absorbed from the intestine travel to the liver through the portal circulation, where many are processed.
Your liver has sophisticated systems for handling substances your body encounters. Supporting your overall health and making thoughtful choices about unnecessary exposures is a sensible approach.
And what about our immune system and platelets?
For anyone with immune thrombocytopenia, this is an important distinction.
ITP involves an immune-mediated process that results in low platelet counts. Environmental exposures and immune regulation are areas of scientific investigation, but there is no established evidence that the common skincare ingredients discussed here cause ITP, trigger a relapse, or directly lower platelet counts.
So why pay attention?
Because caring for our health involves looking at more than one symptom or one laboratory result. Our immune system, gut, liver, hormones, nutrition, sleep, and stress responses all contribute to our overall well-being.
And that brings us to a concept I believe deserves a place in our wellness conversations: reducing our overall toxic load.
Reducing Your Toxic Load: One Piece of the Healing Puzzle
Let's be clear about what I mean by toxic load.
It's a common wellness term used to describe the range of environmental substances we're exposed to over time. It isn't a single medical measurement, and it doesn't mean that every chemical exposure is harmful. Risk depends on the substance, the amount, the route and duration of exposure, and other factors.
Our bodies have remarkable systems for processing and eliminating many substances. But researchers are continuing to investigate how some environmental chemicals may affect our health, particularly with repeated or cumulative exposures.
We encounter these substances in many places: our food, water, air, household products, personal care products, and surrounding environment.
We can't control every exposure. But we can make informed choices about some of them.
For those of us living with ITP, I believe this is a worthwhile part of the bigger wellness conversation.
Skincare toxins may not be the direct culprit behind ITP, but reducing unnecessary environmental exposures can be one piece of a broader approach to caring for our health.
That doesn't mean that eliminating a particular ingredient will increase your platelet count, put ITP into remission, or replace medical treatment. Those outcomes haven't been established by research on clean skincare.
It means we can take a thoughtful look at our daily habits and ask ourselves where small, practical changes might make sense.
Are we nourishing our bodies? Are we prioritizing restorative sleep? Are we managing stress as best we can? Are we caring for our gut health? What products are we bringing into our homes and putting on our skin?
When I think about natural wellness, I don't think about finding one magic supplement, following a perfect diet, or eliminating every chemical from my life. I think about the many pieces that contribute to our overall health and the choices we can make to care for ourselves.
Reducing unnecessary exposures is one of those pieces.
We don't have to identify one culprit to recognize the value of being intentional about our health.
Let's Make Our Skincare Routine a Little Crunchier!
Ready to take a closer look at your bathroom cabinet? You don't need to throw everything away or spend a fortune replacing it all.
Start small!
1. Read your labels.
Look for ingredients you'd prefer to minimize, including added fragrance, sodium lauryl (or laureth) sulfate, and parabens such as methylparaben and propylparaben. Learn what these ingredients do so you can make informed decisions rather than relying on scary-sounding ingredient lists.
2. Choose fragrance-free skincare.
Start with the products you use most often, such as facial cleanser, moisturizer, body lotion, and deodorant. Look for options that work well for your skin without unnecessary added fragrance.
3. Simplify your routine.
Do you really need ten different products on your face? A gentle cleanser, a suitable moisturizer, and daily sun protection can be a practical starting point for many people.
Fewer products can also mean fewer ingredients to evaluate. Keep the products that serve a purpose and work well for your skin.
4. Make gradual swaps.
When a product runs out, replace it with one that better aligns with your preferences. Look for transparent ingredient lists and companies that provide meaningful information about their products.
Remember, the goal isn't to achieve a perfectly toxin-free life. It's to make thoughtful changes that are realistic, sustainable, and right for you.
Small Choices. A Bigger Picture.
My approach to wellness has never been about finding one magic product or doing everything perfectly. It's about looking at the many pieces that contribute to our well-being and making thoughtful changes where we can.
That includes nourishing our bodies, supporting gut and liver health, managing stress, prioritizing sleep, reducing unnecessary environmental exposures, and nurturing our faith and mindset.
We can't control every factor affecting our health. And we don't need to live in fear of our bathroom cabinets!
But we can become more intentional about what we bring into our homes and use on our bodies.
For my fellow ITP warriors, remember this: your platelet count is an important part of your health story, but it isn't the whole story. You deserve to care for your overall well-being while continuing appropriate medical care and monitoring.
You may not be able to control every factor affecting your health, but you can become more intentional about the ones within your reach.
Maybe your next step is choosing a fragrance-free moisturizer. Maybe it's simplifying your skincare routine or learning to read ingredient labels.
Whatever you choose, start where you are. You don't have to change everything today.
One thoughtful choice at a time, you can build a wellness routine that reflects how you want to care for your body.
Healing is a journey. You don't have to walk it alone.
Ready to Make the Switch to Cleaner Skincare?
If you're ready to take a closer look at what you're putting on your skin, I'd love to help you get started!
🌿 Already know what you're looking for?
Explore my favorite skincare collection and browse the products that fit your needs. (Be sure to use code: SHAREYL for 10% off your first purchase.)
🌸 Not sure which skincare system is right for you?
I've got a helpful guide that walks you through the different skincare options based on your skin type, so you can explore the choices and find a good fit.
And if you need a little help deciding, reach out! I'm happy to help you navigate the options.
Small changes can be a meaningful part of your wellness journey. You don't have to figure everything out at once. 💜
How better sleep may support your immune system, inflammation, brain health, and overall well-being when you're living with ITP or another chronic condition.
When we think about caring for our health, we often think about what we can do.
We think about eating nourishing foods, taking supplements, moving our bodies, reducing stress, supporting our gut, or finding ways to support a healthy immune system.
But there is another important piece of the healing picture that we sometimes overlook:
Sleep.
Sleep can look like we're doing nothing.
In reality, our bodies are anything but idle.
While we sleep, our brains and bodies are carrying out important processes involved in memory, regulation, immune function, metabolism, and recovery. Research continues to show that sleep and the immune system are closely connected, with sleep and our circadian rhythms helping regulate immune activity throughout the day and night.
And that makes sleep an especially interesting topic for those living with ITP (immune thrombocytopenia), autoimmune conditions, chronic illness, or ongoing inflammation.
But let's make one thing clear from the beginning:
Sleep is not a treatment or cure for ITP.
Getting a great night's sleep won't suddenly make a platelet count rise, and one restless night doesn't mean you've caused an ITP flare or done something wrong.
ITP is complicated. But that doesn't mean there is nothing we can do to care for ourselves.
Sleep is one of those simple, foundational habits that can support our overall health while we continue working with our healthcare providers to manage our conditions.
And the beautiful thing? You don't have to have ITP to benefit from better sleep.
Whether you're living with an autoimmune disease, chronic illness, stress, hormonal changes, or you're simply trying to feel better during the day, sleep matters.
So let's take a closer look at why.
What Happens While We Sleep?
Have you ever crawled into bed completely exhausted and thought, Finally. I get to do nothing.
I understand the feeling.
But your body doesn't see sleep as "doing nothing."
Sleep is an active biological process, and researchers have spent decades studying the relationship between sleep, the brain, the immune system, hormones, and inflammation.
Sleep and Your Brain
Sleep plays an important role in learning, memory, concentration, and normal cognitive function.
That matters because poor sleep can leave us feeling foggy, distracted, forgetful, or simply not quite like ourselves.
If you've ever experienced that "I know I know this...why can't I remember it?" feeling after a poor night's sleep, you're not imagining the connection.
Sleep is part of the brain's regular maintenance and restoration cycle.
And sometimes, giving our brains more time to rest is one of the simplest things we can do for ourselves.
Sleep and Your Immune System
This is where things get particularly interesting for those of us with autoimmune or immune-related conditions.
Sleep and immune function are closely connected.
Our immune system doesn't simply operate at the same level 24 hours a day. Immune activity follows daily rhythms, and sleep and circadian rhythms help regulate processes involving immune cells, cytokines, and other components of immune function.
A 2026 review described sleep and immune function as tightly integrated, with communication occurring between sleep-related processes and the immune system in both directions.
That doesn't mean that more sleep equals a "stronger immune system."
And for people with autoimmune conditions, we don't want to think of health as simply stimulating or boosting the immune system.
Instead, I like to think about sleep as one way we can support healthy regulation and give our bodies the conditions they need to do their normal work.
Sleep and Inflammation
Inflammation is another reason sleep deserves our attention.
Research has found associations between sleep disturbance and inflammatory processes. A 2025 meta-analysis of experimental sleep deprivation studies found that multiple nights of partial sleep deprivation were associated with increases in inflammatory markers including IL-6 and CRP, although the effects varied depending on the type and duration of sleep loss.
This is important because it gives us a bigger picture:
Sleep isn't just about feeling rested tomorrow morning.
Consistently poor sleep can become another stressor on the body.
That doesn't mean we should become anxious about every night we don't sleep well.
In fact, I think that would completely miss the point.
The goal isn't to become perfect sleepers.
The goal is to give our bodies the opportunity for restorative sleep as often as we reasonably can.
What About ITP and Sleep?
If you're searching for information about ITP and sleep, you may be wondering:
Can poor sleep make ITP worse?
This is an important question, but it isn't one I would answer with a simple yes or no.
ITP is an autoimmune bleeding disorder involving low platelet counts, and its causes and disease activity are complex. Sleep is not an established treatment for ITP, and there isn't enough evidence to say that improving your sleep will directly improve your platelet count.
What we can say is that sleep, immune function, stress, and inflammation are biologically connected.
That makes healthy sleep worth paying attention to as part of overall self-care.
And there's another important distinction:
Taking care of your body is not the same thing as blaming yourself when your body struggles.
If you have ITP and you're having trouble sleeping, please don't turn this into another reason to feel guilty.
Maybe your sleep is being affected by stress.
Maybe you're dealing with nighttime symptoms.
Maybe medications are affecting your sleep.
Maybe hormones are changing.
Maybe you're simply lying awake with a mind that refuses to turn off.
None of that means you've failed.
Sometimes our bodies need more compassion, not more criticism.
Sleep and Autoimmune Disease: Why Rest Matters
People living with autoimmune and chronic inflammatory conditions often have complicated relationships with sleep.
Pain, discomfort, fatigue, stress, medications, anxiety, hormonal changes, and symptoms themselves can all interfere with getting restorative sleep.
And the relationship can go both ways.
Inflammatory and immune processes can affect sleep, while ongoing sleep disruption can influence immune and inflammatory regulation.
That means sleep deserves a place in the conversation about whole-person wellness for autoimmune disease.
Not as a cure.
Not as another protocol to follow perfectly.
But as one more way to care for yourself.
8 Simple Ways to Support Better Sleep
The good news is that improving your sleep doesn't necessarily require an elaborate nighttime routine or an expensive collection of gadgets.
Sometimes the basics really are powerful.
1. Get Natural Light in the Morning
Your body has an internal clock called the circadian rhythm, and light is one of the most important signals that helps regulate it.
Getting natural light during the day—especially earlier in the day—can help reinforce the difference between daytime and nighttime.
Open the curtains.
Sit outside with your coffee.
Take a morning walk.
Even a few minutes of daylight can become a simple way to tell your body, This is daytime.
2. Keep a Consistent Sleep Schedule
Our bodies tend to appreciate rhythm.
Try to keep your bedtime and wake-up time relatively consistent, even on weekends when possible.
It doesn't have to be perfect.
Think consistency rather than rigidity.
3. Create a Wind-Down Routine
Instead of going directly from emails, social media, television, or a busy household into bed, create a transition.
Dim the lights.
Make a cup of tea.
Read a few pages.
Stretch gently.
Pray.
Diffuse an essential oil you enjoy.
The purpose isn't to create another complicated wellness assignment.
It's simply to give your body a familiar signal:
The day is winding down. It's time to rest.
4. Give Your Brain a Break From Screens
Bright light and stimulating content in the evening can make it harder to transition into sleep.
If possible, put your phone away for a while before bed.
And if you're anything like me, don't just put it on the nightstand where you can reach for it every seven minutes.
Put it somewhere else.
Your future sleepy self will thank you.
5. Pay Attention to Caffeine Timing
Coffee and tea can be wonderful parts of the day, but caffeine can stick around in the body for hours.
If you're having trouble falling asleep, consider whether your afternoon or evening caffeine habit could be contributing.
You don't necessarily have to give up your morning coffee.
Sometimes it's simply about timing.
6. Make Your Bedroom a Place for Sleep
Cool.
Dark.
Quiet.
Comfortable.
Those four words can go a long way.
Blackout curtains, a fan or white-noise machine, comfortable bedding, and a cooler bedroom can all help create an environment that feels restful.
7. Move Your Body During the Day
Regular physical activity is associated with better sleep for many people.
You don't have to become a marathon runner.
Walking, stretching, gardening, hiking, or whatever movement you genuinely enjoy can be enough to get your body moving.
8. Don't Turn Sleep Into Another Thing You Have to Perfect
This one might be my favorite.
If you're already stressed about sleep, turning bedtime into a performance can make things worse.
"I have to fall asleep now."
"I only have six hours left."
"Why am I still awake?"
We've all been there.
Instead, try to think of your evening routine as an invitation to rest.
You don't have to force sleep.
You can simply create the conditions for it.
Create Your Own Peaceful Bedtime Ritual
One of the simplest things you can do is create a bedtime ritual that feels comforting and familiar.
Here's an example of what mine might look like:
30–60 minutes before bed:
- Dim the lights.
- Put the phone away.
- Make a warm, calming drink.
- Diffuse a favorite essential oil combination.
- Spend a few minutes praying or reflecting.
- Read something peaceful.
- Get comfortable in bed.
- Let the day go.
Your routine might look completely different.
Maybe you take a bath.
Maybe you journal.
Maybe you listen to worship music.
Maybe you stretch.
Maybe you sit quietly with your dog.
The details don't matter nearly as much as the rhythm.
When you repeat calming activities regularly, they can become familiar signals that it's time to slow down.
Aromatherapy for a Peaceful Evening
Essential oils can be a beautiful addition to a nighttime routine.
I don't think of essential oils as something that makes me sleep.
I think of them as part of creating an environment that helps me slow down, relax, and prepare for sleep.
Lavender is probably the classic nighttime oil, and research on aromatherapy and sleep has shown some promising results, although the evidence varies depending on the oil, method, and study design.
For a simple evening blend, you could try diffusing:
Lavender + Frankincense
Or experiment with other calming oils you personally enjoy, such as cedarwood or Roman chamomile.
The scent itself can also become part of your bedtime association.
Over time, you may notice that the familiar aroma tells your brain:
We're winding down now.
That's one reason I love using aromatherapy as part of a bedtime ritual, rather than looking at an essential oil as a quick fix for insomnia.
Always use essential oils according to appropriate safety guidelines and the directions for the specific product.
A Golden Saffron Latte for Your Evening Routine
If you're looking for something warm and comforting before bed, here's one of my favorites.
Golden Saffron Latte
Ingredients
- 8 ounces unsweetened non-dairy milk
- 8–10 saffron threads
- 1 teaspoon honey, or to taste
- A small pinch of cardamom
- A small pinch of cinnamon
- ¼ teaspoon vanilla extract
Directions
Warm the milk gently over low heat.
Add the saffron, cardamom, and cinnamon and allow the mixture to infuse for about five minutes. Don't bring it to a boil.
Remove from the heat and stir in the vanilla and honey.
Pour into your favorite mug and enjoy slowly.
And yes—the vanilla really does work with saffron.
It adds a soft sweetness that brings the spices together beautifully.
But does saffron actually have anything to do with sleep?
Interestingly, researchers have been studying this.
A systematic review of randomized controlled trials found initial evidence that saffron may have a beneficial effect on sleep duration and quality. A separate meta-analysis also found improvements in several sleep-quality measures, although the researchers noted that more research is needed to confirm the findings and establish long-term safety and effectiveness.
There have also been randomized controlled trials specifically examining standardized saffron extracts in adults with sleep difficulties.
That doesn't mean my little saffron latte is a treatment for insomnia.
Think of it as what it really is:
A cozy bedtime ritual.
And sometimes the ritual is part of the magic.
When Sleep Isn't Easy
Let's talk about this, too.
Because sometimes you can do everything "right" and still struggle to sleep.
Maybe you're dealing with:
- Chronic illness
- Pain or discomfort
- Stress or anxiety
- Hormonal changes
- Medication side effects
- Night sweats
- An overactive mind
- Changes in your normal routine
- Sleep apnea or another sleep disorder
If that's you, please don't read a list of sleep tips and conclude that you're simply not trying hard enough.
Sleep problems are not always a matter of discipline.
If you consistently have difficulty falling asleep, staying asleep, wake feeling unrefreshed, experience significant daytime sleepiness, or have loud snoring, gasping, or pauses in breathing during sleep, it's worth talking with your healthcare professional.
Sometimes the most helpful sleep support is figuring out why sleep isn't happening.
Rest Is Also an Act of Trust
There is another kind of rest that I've been learning about for years.
Resting in God.
Sometimes the hardest kind of rest isn't physical.
It's learning to rest when you don't have all the answers.
There have been seasons in my own life when I wanted to know what God was doing.
I wanted answers.
I wanted explanations.
I wanted to know how the story would end.
But I've learned that faith doesn't always mean knowing what's coming next.
Sometimes faith means choosing where you stand while everything feels uncertain—and trusting that God is still there.
Psalm 4:8 says:
"In peace I will lie down and sleep, for you alone, LORD, make me dwell in safety."
What a beautiful picture of rest.
Not because everything is easy.
Not because every question has been answered.
But because we know Who holds the story.
That truth became a major part of the journey behind my new book, When the Fire Finds You: Finding God's Purpose in Seasons of Suffering.
The book grew out of some of the hardest seasons of my life and the ways God met me there—teaching me that suffering doesn't have to be meaningless, that faith can grow in the fire, and that we can learn to trust God even when we don't understand what He's doing.
Sometimes we don't need to have everything figured out before we can rest.
We can rest because we know Who holds the story.
Things I Personally Use and Recommend
I've shared a lot of general information in this post, so I want to end with the things that are actually part of my own nighttime and wellness routine.
These aren't recommendations that everyone needs to follow. They're simply some of the products and resources I personally use and enjoy.
🌙 NingXia Red
I've been drinking NingXia Red for years, and I was especially interested in a randomized controlled trial that looked at its effects on overall health and included a specific sleep measure.
The 2022 study included 155 generally healthy adults. Participants who consumed 60 mL of NingXia Red daily for 60 days showed a statistically significant improvement in the study's sleep domain compared with the control group. The researchers concluded that sleep duration improved in the supplement group.
This study should not be interpreted as evidence that NingXia Red treats ITP, autoimmune disease, or sleep disorders. However, for me, it's simply one part of my overall wellness routine.
Want to read the research yourself?
Read the NingXia Red randomized controlled trial
Read the NingXia Red randomized controlled trial
🌿 My Favorite Nighttime Essential Oil Bundle
I love having a small collection of essential oils specifically for my evening routine.
My favorite bundle includes five oils that I reach for regularly as I wind down for the evening (as well as other oils that support other aspects of overall wellness.)
I don't use them because I expect an essential oil to "knock me out."
I use them because I love the atmosphere they create.
For me, aromatherapy is part of the ritual of slowing down, breathing more deeply, and transitioning from the busyness of the day into rest.
🌙 Deep Night Essence
This is my personal favorite sleep-support supplement.
It's something I reach for when I want additional support for my nighttime routine, and it has become one of my favorite products to keep on hand.
As with any supplement, what works for one person may not be appropriate for another. If you take medications, have a medical condition, are pregnant or nursing, or have questions about whether a supplement is appropriate for you, talk with your healthcare professional before adding it to your routine.
📖 When the Fire Finds You
And finally, if you're walking through a difficult season yourself, I hope you'll consider my new book:
When the Fire Finds You: Finding God's Purpose in Seasons of Suffering
This isn't a book about pretending suffering doesn't hurt.
It's about discovering that God can meet us in the fire, refine us through difficult seasons, and reveal purpose in places we never would have chosen for ourselves.
You Are Allowed to Rest
Maybe you've spent years believing that taking care of yourself means doing more.
More research.
More supplements.
More protocols.
More exercise.
More effort.
And sometimes there is something important you can do.
But sometimes the next step is much simpler.
Rest.
Give your body the opportunity to sleep.
Give your mind permission to slow down.
Give yourself a peaceful bedtime ritual.
And if you're a person of faith, give your worries back to the One who can carry them better than you can.
You don't have to earn rest.
You don't have to have perfect sleep.
And you don't have to do everything at once.
Start small.
Dim the lights.
Make the tea.
Say the prayer.
Take a deep breath.
Get into bed.
And let your body do what it was designed to do.
Because healing is a journey—and you don't have to walk it alone. 💜
This article is for educational and informational purposes and is not a substitute for individualized medical advice, diagnosis, or treatment. If you have ITP, another chronic or autoimmune condition, persistent sleep problems, or questions about supplements or essential oils, work with your healthcare professional to determine what is appropriate for you.
If you're searching for foods to avoid with ITP, you've probably seen lists telling you to eliminate garlic, ginger, turmeric, blueberries, and other healthy foods. While these recommendations are often well-intentioned, the scientific evidence is more nuanced than many people realize. Understanding the difference between platelet count and platelet function can help you make informed decisions without unnecessary fear. Many ITP warriors have been taught to avoid these foods out of fear that they may "thin the blood" or "lower platelets,"
But is the fear justified?
The answer is more complex than a simple yes or no.
Let's look at what the research actually says.
Understanding Platelet Count vs. Platelet Function
Before discussing individual foods, it's important to understand one of the biggest misconceptions in the ITP community.
Platelet count and platelet function are not the same thing.
- Platelet count refers to how many platelets are circulating in your blood.
- Platelet function, also called "aggregation", refers to how well those platelets stick together to form a clot when needed.
Some foods have demonstrated mild effects on platelet aggregation (how sticky platelets are) in laboratory studies. That does not necessarily mean they lower platelet counts.
Most of the research often cited online involves laboratory experiments, animal studies, or concentrated supplements—not people with ITP eating normal amounts of these foods as part of a healthy diet.
That distinction matters.
Are Blueberries Bad for ITP?
Blueberries are sometimes criticized because they naturally contain salicylates and powerful plant compounds called polyphenols. Some laboratory studies suggest these compounds may have mild anti-platelet activity. However, blueberries are also one of the richest sources of anthocyanins—antioxidants known to reduce oxidative stress and inflammation.
For people living with autoimmune conditions, reducing chronic inflammation may be far more beneficial than worrying about a mild laboratory effect on platelet aggregation.
There is currently no strong clinical evidence that eating normal servings of blueberries lowers platelet counts in people with ITP.
Is Turmeric Safe for People with Low Platelets?
Turmeric is probably one of the most misunderstood spices in the autoimmune world. Curcumin, the active compound in turmeric, has demonstrated anti-inflammatory and mild anti-platelet effects in laboratory studies. High-dose curcumin supplements may also interact with blood-thinning medications. However, there's an important difference between using turmeric as a cooking spice and taking several grams of concentrated curcumin every day.
Most of the studies showing anti-platelet effects use purified extracts at doses far beyond what someone would consume in food. Meanwhile, turmeric is well known for supporting healthy inflammatory pathways and providing powerful antioxidant benefits.
Does Ginger Lower Platelets?
Ginger has been used for centuries in both cooking and traditional herbal medicine. Like turmeric, ginger has demonstrated mild anti-platelet effects in some studies, particularly when used in concentrated extracts or large supplemental doses.
Fresh ginger used in tea, soups, stir-fries, or other recipes provides far lower amounts. Ginger also offers numerous health benefits, including supporting digestion, reducing nausea, promoting healthy blood sugar regulation, and helping reduce inflammation.
For many people, those benefits outweigh theoretical concerns associated with normal culinary use.
Should People with ITP Avoid Garlic?
Garlic may be the food that creates the most fear within the ITP community. Garlic contains sulfur compounds such as allicin that may reduce platelet aggregation. Again, reducing platelet aggregation is not the same as lowering platelet count.
Garlic is also associated with cardiovascular health, immune support, antimicrobial properties, and anti-inflammatory effects. Most concerns involve garlic supplements or consuming unusually large quantities—not using garlic to season everyday meals.
The Bigger Picture: Don't Let Fear Replace Nutrition
One of the biggest mistakes I see is people becoming so focused on avoiding a few healthy foods that they overlook the foods most likely to contribute to chronic inflammation.
In my opinion, I'd be much more concerned about regularly consuming:
- Ultra-processed foods
- Refined sugars
- Highly processed carbohydrates
- Industrial seed oils (especially repeatedly heated oils)
- Artificial food additives
- Excess alcohol
These foods are much more consistently associated with increased inflammation, oxidative stress, and metabolic dysfunction.
Meanwhile, whole foods like berries, leafy greens, herbs, spices, nuts, healthy fats, and wild-caught fish provide vitamins, minerals, antioxidants, fiber, and phytonutrients that support overall wellness.
My Philosophy on Nutrition and ITP
I was diagnosed with ITP in 2003 with a platelet count of just 2,000. After years of conventional treatments—including steroids, IVIG, Rituxan, and a splenectomy—I eventually entered remission in 2006. Since then, I've spent nearly two decades studying nutrition, inflammation, and lifestyle approaches that support whole-body health. I believe our daily choices influence the environment in which healing takes place. It's about nourishing your body consistently.
Rather than asking whether one food has a tiny effect on platelet function in a laboratory study, I encourage people to ask a bigger question:
Does this food help create an environment where my body can thrive?
Food isn't magic, and no single food will cure ITP. (Which is most likely why doctors make the statement that "food doesn't matter.) But our daily food choices absolutely influence inflammation, gut health, immune function, oxidative stress, blood sugar regulation, and overall health.
Those are all areas worth supporting.
Instead of demonizing nutritious whole foods, I encourage an evidence-informed approach that focuses on the overall dietary pattern rather than isolated ingredients.
Choose wisdom over fear.
What foods should people with ITP focus on?
A nutrient-dense diet emphasizing whole foods, fruits, vegetables, healthy fats, lean protein, and anti-inflammatory eating patterns may support overall wellness while reducing chronic inflammation.
Want to Learn More?
Read my article on The 7 Core Pillars I used to Heal My ITP and Stay in Remission
If you're ready to go beyond Google searches and dive deeper into the science of nutrition, inflammation, autoimmune health, and natural wellness, I'd love to invite you to join the Faith & Wellness Collective.
Each month we explore practical, evidence-informed topics designed to help you care for your body, strengthen your faith, and build a healthier lifestyle. Members receive exclusive classes, a growing resource library, live Q&A sessions, healthy recipes, wellness education, and a supportive community committed to pursuing healing with hope—not fear.
If you've ever wished someone would explain the "why" behind nutrition instead of simply handing you another list of foods to avoid, the Faith & Wellness Collective was created for you.
I hope you'll join us as we continue learning, growing, and pursuing wellness together.
When I was walking through my own journey with low platelets, I spent a lot of time asking, “What should I take?”
But over time, I began to ask a better question:
“What foods help support platelets naturally—and how can I nourish my body so it can function the way it was designed to?”
One of the most powerful shifts I made was focusing on anti-inflammatory foods that support the immune system, rather than constantly searching for the next quick fix.
Inflammation plays a significant role in autoimmune conditions like ITP (Immune Thrombocytopenia). When the body is inflamed, the immune system can become unbalanced and begin attacking its own platelets. But when we consistently choose foods that reduce inflammation and support whole-body health, we create an environment where healing becomes more possible.
If you’re wondering what to eat to support platelet count naturally, here are five simple, nourishing foods to start with.
1. Berries (Especially Goji Berries)
Berries are rich in antioxidants, which help protect your cells—including platelets—from oxidative stress and damage.
Goji berries have been traditionally used to support:
- Immune system balance
- Blood health
- Liver function (important for detoxification and overall wellness)
Other berries like blueberries, strawberries, and raspberries are high in vitamin C, which supports blood vessel health and helps the body absorb iron more effectively.
Why this matters for platelets:
Reducing oxidative stress and supporting the immune system may help protect platelets from unnecessary destruction.
Reducing oxidative stress and supporting the immune system may help protect platelets from unnecessary destruction.
👉 Simple idea: Add berries to smoothies, oatmeal, or enjoy goji berries as a daily snack.
2. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are packed with nutrients that support overall blood health.
They contain:
- Vitamin K (supports normal blood clotting)
- Folate (important for blood cell production)
- Magnesium (helps regulate inflammation)
Why this matters for platelet count:
These nutrients help support the body’s ability to maintain healthy blood function and reduce inflammation—both important for those with low platelets.
👉 Simple idea: Add greens to salads, smoothies, or sauté with garlic and olive oil.
3. Lentils
Lentils are a nourishing source of:
- Plant-based iron
- Folate
- Protein
Iron supports healthy blood, and folate plays a key role in the production of blood cells.
Why this matters for platelets:
While platelets are different from red blood cells, your body still needs the right building blocks to support overall blood health and function.
While platelets are different from red blood cells, your body still needs the right building blocks to support overall blood health and function.
👉 Simple idea: Use lentils in soups, stews, or simple grain bowls.
4. Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C.
Vitamin C helps:
- Support immune function
- Strengthen blood vessels
- Improve iron absorption
- Reduce inflammation
Why this matters for low platelet count:
Supporting the immune system and reducing inflammation can help create a more balanced internal environment.
👉 Simple idea: Start your day with lemon water or add citrus to salads and dressings.
5. Omega-3 Rich Foods (Like Salmon)
Omega-3 fatty acids are known for their powerful anti-inflammatory effects.
You can find them in:
- Wild-caught salmon
- Sardines
- Chia seeds
- Flaxseeds
Why this matters for ITP and platelets:
Lowering inflammation may help calm an overactive immune response, which is key in autoimmune conditions like ITP.
👉 Simple idea: Aim to include omega-3 rich foods a few times per week.
Conclusion: Small Steps Toward Healing
If there’s one thing I’ve learned, it’s this:
Healing doesn’t come from one perfect decision—but from consistent, nourishing choices over time.
Healing doesn’t come from one perfect decision—but from consistent, nourishing choices over time.
If you’re trying to increase platelets naturally, start simple. Choose one or two of these foods and begin incorporating them into your daily routine.
As you do, you’re not just “eating healthy”—you’re supporting your body, reducing inflammation, and creating space for healing.
If you’d like to know exactly what I do, it's the 14-day reset that focuses on anti-inflammatory foods, and simple daily habits.
You're always welcome to join me, but no matter where you begin, know this:
Your body is not working against you. With the right support, it can begin to heal.
Your body is not working against you. With the right support, it can begin to heal.
Daily Habits That Support Natural Immune Health Without a Spleen
For years, getting sick felt terrifying.
As someone living without a spleen, I’ve learned how important it is to focus on natural immune support without a spleen through simple, daily habits.
I lost my spleen due to autoimmune ITP. Like many others, I was told that without a spleen, I would be considered “immunocompromised” and more vulnerable to illness.
And for a while, that felt very true.
I seemed to catch everything that went around. Every cold lingered. Every illness felt bigger than it should.
But over time, something unexpected happened.
I stopped getting sick all the time.
Today, I can honestly say I have one of the strongest, most resilient immune systems of anyone I know.
Not because I never get exposed…
Not because I live in a bubble…
Not because I live in a bubble…
But because I began consistently supporting my body in simple, intentional ways.
And these same habits?
They’ve also played a role in helping me maintain a place of stability and wellness in my ITP journey.
They’ve also played a role in helping me maintain a place of stability and wellness in my ITP journey.
This post is for you if:
- You’re living with ITP and want natural ways to support your body
- You’ve had a splenectomy for any reason and want to strengthen your immune system naturally
How can I support my immune system naturally without a spleen?
Supporting your immune system naturally without a spleen includes:
- Eating whole, nutrient-dense foods to help reduce inflammation
- Managing stress through daily habits like rest, prayer, and quiet time
- Supporting gut and liver health
- Reducing exposure to toxins in your home and personal care products
- Using supportive tools like essential oils and targeted supplements
These consistent daily habits help create a strong foundation so your body can respond well during times of stress or illness.
What It Means to Live Without a Spleen (And Why It Can Feel Scary)
The spleen plays a role in supporting the body’s response to certain infections.
So when it’s removed—whether due to ITP, injury, or another condition—it’s common to feel:
- More vulnerable to illness
- More anxious about getting sick
- Unsure how to best support your body moving forward
I remember that feeling well.
But what I’ve learned over the years is this:
👉 While we can’t control everything…
👉 We can support how our body responds
👉 We can support how our body responds
The Shift: From Fear to Supporting My Body Daily
There was a time when I felt like my body was working against me.
Now, I see things differently.
Instead of focusing on fear, I began focusing on daily support—creating an environment where my body could function well, recover well, and stay balanced.
And over time, that consistency changed everything.
The Daily Habits That Strengthened My Immune System
These are the foundational habits I rely on every day—whether I feel great or feel run down.
1. Reducing Inflammation Through Nutrition
I began focusing on foods that nourish instead of deplete.
This includes:
- Whole, simple ingredients
- Reducing processed foods and sugar
- Choosing meals that support overall wellness
This isn’t about restriction—it’s about support.
2. Lowering My Daily Toxic Load
This was one of the biggest turning points for me.
I didn’t realize how much everyday exposure (cleaners, personal care, fragrances) could add stress to the body.
By making simple swaps, I helped:
- Reduce unnecessary burden
- Create a cleaner, more supportive home environment
3. Supporting Gut and Liver Function
These systems are closely connected to overall wellness.
When I began supporting them more intentionally, I noticed:
- Better resilience
- More balance in my body
- Greater overall balance
4. Managing Stress Consistently
Stress doesn’t just affect how we feel—it affects how our body functions.
For me, this looks like:
- Prayer and quiet time
- Slowing down when needed
- Creating space to rest mentally and emotionally
5. Using Targeted Supplements
I use supplements to support my body—not replace the basics.
They help fill in gaps and provide extra support during times when my body needs it most.
Supplements are not one-size-fits-all, but focusing on antioxidants has been important for me.
6. Daily Essential Oil Support
Essential oils have become part of my daily rhythm.
I use them to support:
- Immune health
- Emotional balance
- Respiratory wellness (when my lungs or sinuses need extra support)
When I Feel Something Coming On: My Go-To Support Routine
I used to panic at the first sign of illness.
Now, I respond with support.
Immune Support
When I feel run down, I often increase:
- Vitamin C
- Antioxidants
- Oil-infused supplements featuring:
- Cinnamon
- Clove
- Lemon
- Oregano
- Thyme
- Rosemary
- Lemongrass
- Eucalyptus
Respiratory Support (Especially Important Without a Spleen)
Supporting my respiratory system has become a priority.
I turn to:
- Essential oils like eucalyptus, peppermint, tea tree, and ravintsara
- Raindrop Technique to support the body and overall wellness
- Simple acupressure points that support comfortable breathing
The Most Important (and Most Overlooked) Step
- Warm fluids like tea
- Hydration
- Rest—even when I start to feel better
A Thoughtful Note on Antibiotics and Immune Support
This is something I’ve been asked about often—especially in the splenectomy community.
Many people without a spleen are encouraged to take antibiotics regularly as a preventative measure. This is something you should always discuss with your healthcare provider, as every situation is unique.
For me personally, I’ve taken a different approach. Because a large portion of the immune system is connected to the gut, I’ve been intentional about supporting my body in ways that help maintain overall balance.
In my own journey, I’ve chosen to reserve antibiotics for times when they are truly needed for bacterial infections.
As I’ve focused on strengthening my body through daily habits—nutrition, reducing toxins, stress support, and immune-supportive tools—
I’ve found that my need for antibiotics has become far less frequent. This isn’t about telling anyone what they should do—but simply sharing what has worked for me, and what has allowed me to feel more confident and supported in my day-to-day life.
A Note for Those Living With ITP
If you’re walking through ITP, I want to gently share this:
The habits that support your overall health also support your body’s ability to stay balanced.
Can natural approaches support overall wellness for those living with ITP?
Natural approaches can play a supportive role in overall wellness for those living with ITP by helping the body stay balanced.
Many people focus on:
- Reducing inflammation through nutrition
- Supporting the gut and liver
- Managing stress consistently
- Creating healthy daily habits that support the body as a whole
While every journey is different, these foundational habits can be a meaningful part of a long-term wellness routine. I have been in remission from ITP for 20 years with all of the healthy habits I have mentioned.
You Are Not Powerless
Whether you:
- Still have your spleen
- No longer have a spleen
- Are navigating ITP
- Or are simply trying to stay well
There are things you can do.
You don’t have to live in fear of every illness.
You can:
- Support your body daily
- Build resilience over time
- Walk through seasons of sickness with more confidence and peace
If You Want Support Getting Started
If you’re feeling overwhelmed or unsure where to begin, you’re not alone.
I love helping others learn simple, natural ways to support their bodies—especially when it comes to:
- Essential oils for immune and respiratory support
- Reducing stress in practical, doable ways
- Building healthy habits that actually stick
If that’s something you’re looking for, feel free to:
💛 Reach out to me directly
💛 Ask a question
💛 Or share what you’re currently struggling with
💛 Reach out to me directly
💛 Ask a question
💛 Or share what you’re currently struggling with
I’m always happy to help guide you in a way that feels simple and realistic for your life.
Frequently Asked Questions About ITP, Splenectomy, and Immune Support
Can you live a healthy life without a spleen?
Yes—many people live full, healthy lives without a spleen.
While the spleen does play a role in supporting the body’s response to infection, there are many ways to support your overall health and build resilience through daily habits, nutrition, and lifestyle choices.
How can I support my immune system without a spleen naturally?
Supporting your body naturally often comes down to consistency.
Some of the most impactful areas include:
- Reducing inflammation through nutrition
- Lowering your exposure to toxins
- Supporting gut and liver health
- Managing stress
- Using supportive tools like essential oils and targeted supplements
These simple habits, practiced daily, can make a meaningful difference over time.
Is it normal to feel more anxious about getting sick after a splenectomy?
Absolutely.
Many people feel increased fear or uncertainty after losing their spleen—especially when it comes to illness.
You’re not alone in that.
But over time, as you build supportive routines and learn what works for your body, that fear can shift into confidence.
What helps support the immune system when you feel like you’re getting sick?
When you feel something coming on, it can help to:
- Increase rest and hydration
- Support your body with nutrients like vitamin C and antioxidants
- Use supportive wellness tools like herbal teas or essential oils
- Slow down and give your body time to recover
The goal is to support your body early and consistently. Don't wait until you're feeling terrible to start supporting your body!
Can natural approaches help with ITP?
Natural approaches can support overall wellness for those living with ITP by focusing on habits like nutrition, stress management, and supporting the body’s natural balance. While each person’s experience is unique, many find these habits helpful as part of their daily routine.
Where should I start if I feel overwhelmed?
Start simple.
You don’t have to change everything at once.
Choose one area:
- Swap out a few products in your home
- Add one nourishing meal per day
- Begin a simple stress-reducing practice
- Learn one or two essential oils to support your body
Small, consistent steps lead to lasting change.
