4 Tips For Keeping Your Sjogren’s Under Control

Sjögren’s disease (formerly known as Sjögren’s syndrome) is a systemic autoimmune condition where the body’s immune system mistakenly attacks its own moisture-producing glands. 

While there is currently no cure, experts like Dr. Joseph Giaimo of Jupiter Medical Center emphasize that your daily “micro-habits”—what you eat, how you move, and how you rest—are the most powerful tools you have for preventing flares and maintaining a high quality of life.

1. Stay Lubricated 

Dryness (sicca) is the primary symptom of Sjögren’s, affecting the eyes, mouth, nose, and even the vagina. This isn’t just a minor annoyance; according to research in Frontiers in Oral Health, chronic dryness can lead to significant psychological distress and social withdrawal.

Stephen Carstensen, D.D.S., notes that the lack of lubrication affects high-impact systems: it can make blinking painful, speech difficult, and swallowing a chore.

Proactive Strategies for Lubrication:

• The “8×8” Foundation: While individual needs vary, aiming for eight 8-ounce glasses of water daily keeps tissues hydrated from the inside out.
• Environmental Engineering: Air conditioning and forced-air heating strip moisture from the air. Use a humidifier to maintain 40–50 percent humidity, but clean it regularly to avoid mold, which can trigger secondary allergies.
• Stimulating Saliva: Use sugar-free gum or lozenges containing xylitol. Xylitol not only stimulates saliva flow but also inhibits the growth of bacteria that cause cavities—a major risk for Sjögren’s patients.
• Optical Rest: If you wear contact lenses, your eyes are under constant friction. Schedule “glasses days” to let your corneas recover and use preservative-free artificial tears frequently.
• Medication Audit: Many common drugs (antihistamines, decongestants, and some antidepressants) have “anticholinergic” effects, meaning they dry you out further. Discuss alternatives with your doctor.

2. Eat for Ease and Inflammation

From our partner

Do you still have gout symptoms even though you're taking medication? You’re not alone. The Kadence study is a clinical research study for adults with uncontrolled gout. Learn More

Sjögren’s often leads to digestive complications like GERD (acid reflux) and “dysphagia” (difficulty swallowing). Because saliva contains enzymes that begin the digestive process and coat the esophagus, its absence makes eating certain foods painful or even dangerous.

The Anti-Inflammatory Approach: Dr. Giaimo recommends a diet rich in whole grains, fruits, and vegetables to dampen the systemic inflammation that drives the disease.

• Mechanical Soft Diet: If swallowing is difficult, rethink your cooking methods. Instead of grilling or frying—which creates dry, hard edges—opt for braising, poaching, or slow-cooking. Use extra sauces, gravies, or healthy oils to “slide” food down more easily.
• The Power of Omega-3s: Fatty fish like salmon, mackerel, and sardines, or plant-based sources like flaxseed and walnuts, are rich in Omega-3 fatty acids. Research suggests these healthy fats can specifically help improve tear quality and reduce joint pain.
• Irritant Avoidance: High-acid foods (citrus, tomatoes) and spicy dishes can be agonizing if you have “dry mouth” sores. Additionally, avoid alcohol and caffeine, both of which act as diuretics and can exacerbate dryness.

3. Stay Active

One of the most invisible but debilitating symptoms of Sjögren’s is “autoimmune fatigue”—a profound exhaustion that sleep doesn’t always fix. Research in Advances in Rheumatology shows that roughly 70 percent of patients suffer from this physical and mental “fog.”

Why Exercise Works: It seems counterintuitive to exercise when you’re exhausted, but Dr. Rita Raturi explains that moderate activity actually boosts mitochondrial function and improves mood.

From our partner

People 16+ years old struggling with lupus: Find out if the PHOENYCS FLY Study may be for you. Study-related care provided at no cost.

• Strength Training: A study of 59 Sjögren’s patients found that 16 weeks of resistance training significantly improved their perception of pain and functional capacity.
• Low-Impact Consistency: If high-intensity workouts feel impossible, focus on “joint-friendly” movement like swimming, tai chi, or walking. The goal is to keep the joints lubricated and the heart healthy without overtaxing the central nervous system.

4. Manage Your Stress Levels

The link between the mind and the immune system is profound. Stress can trigger the release of cytokines—proteins that signal the immune system to go into “attack mode,” leading to a flare-up of symptoms.

Building a Stress-Management Toolkit:

• The Power of Community: Joining a support group through the Sjögren’s Foundation can reduce the isolation that often accompanies chronic illness.
• Workplace Advocacy: Stress often stems from trying to maintain a “normal” pace. Requesting accommodations—such as a desk away from an AC vent or flexible start times for days when morning stiffness is high—can significantly lower daily cortisol levels.
• Mindfulness and Vagal Tone: Practices like deep-breathing and gentle yoga stimulate the vagus nerve, which helps shift the body from “fight or flight” (stress) to “rest and digest” (recovery).
• Radical Prioritization: Dr. Raturi suggests setting firm boundaries. Learning to say “no” to non-essential tasks preserves your limited energy for the things that truly matter to your well-being.

Final Expert Advice

“Persistence is the key,” says Dr. Carstensen. Finding the right combination of eye drops, diet, and lifestyle changes is often a process of trial and error. However, by taking control of these daily variables, you move from being a passive sufferer of the disease to an active manager of your health.