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Introduction to Crohn's Disease and Self-Care
Learn key Crohn's management tips: identifying trigger foods, stress relief, and balancing self-care with medical advice in a concise guide.
Imagine our digestive system as a busy highway inside our body, where food travels and gets broken down to give us energy. If parts are inflamed or swollen, it causes traffic jams and makes it hard for the food to pass through. That's somewhat what happens in Crohn's disease. It's a condition where parts of the digestive tract get inflamed, leading to symptoms like stomach pain, diarrhea, and tiredness.
What causes this inflammation is not entirely clear. Some people say it’s genetic, and many others claim it’s related to how we live: how we eat, sleep, relate, and so on.
For me, it’s clear as day: the better I take care of myself, the better I feel, and the less inflammation I have. Thanks to years of blood and stool samples, I can see my body is doing better. The way I take care of myself has led me to live a life where I don’t notice the disease at all. My gut hasn’t been inflamed in a long time.
It’s a rigorous system I’ve built, and it keeps improving; I keep learning and evolving.
Holistic Self-Care: Mind and Body
When we talk about taking care of ourselves, especially with something like Crohn's disease, it's not just about taking medicine or watching what you eat. We need the right nutrients, enough sunlight, and water.
Let’s take a plant as an example. If the leaves of a plant are damaged, we look into the soil to see if it lacks nutrients. In the same way, we need to look at our own bodies and get to the root cause of our problems instead of treating the symptoms. We’re always looking for a quick solution, the magical pill that will fix all of our problems. We should all do ourselves a favour and slowly but surely improve our bodies. Self-care is not a sprint, it’s a marathon.
Physical Well-being:
Let’s begin with diet. It’s tricky because what works for me might not work for you. We need to diligently work to find out what works for us and what doesn’t. In my opinion, keeping a journal is a must.
I will write more about diet and Crohn’s disease further down. Here is also a blog post I wrote about my personal diet. Maybe you can get some inspiration from it.
Another big one for our physical well-being is working out, which has so many benefits that I need to do a separate blog post about it. Let me just say that people who get enough exercise sleep better. And sleeping well has a magical benefit for your health.
Regular physical activity or working out offers numerous benefits that can profoundly improve your physical and mental health. Here are five of the most important benefits:
- Improved Cardiovascular Health: Exercise strengthens the heart, improves circulation, lowers blood pressure and cholesterol, reducing the risk of heart disease and stroke.
- Weight Management: Helps burn calories and maintain a healthy weight, while increasing muscle mass, which boosts metabolism.
- Mental Health Benefits: Boosts mood by releasing endorphins, reduces anxiety and depression, improves sleep, and enhances cognitive function.
- Strengthening Muscles and Bones: Increases bone density and muscle strength, improving flexibility and reducing the risk of falls and injuries.
- Chronic Disease Prevention and Management: Helps prevent and manage chronic diseases like type 2 diabetes and cancer by improving insulin sensitivity, reducing inflammation, and aiding in weight management.
Incorporating regular physical activity into your routine can benefit long-term health and significantly improve your quality of life. According to the World Health Organisation, aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week, along with muscle-strengthening activities on two or more days a week.
Mental and Emotional Well-being:
Let’s move on to mental wellbeing. Crohn's can be stressful and worrying. Taking care of our mental health means reducing stress and worry, relaxing, and being happy. It could be talking to a friend, practicing meditation, or doing something you love that takes your mind off things for a while.
A calm mind means a calm nervous system. Study after study shows that being miserable, unhappy, and worried affects our health in a negative way.
Here’s a video I made about our relationships and how they affect us physically. As usual, I use experts, doctors, and researchers to prove my points.
We need to acknowledge and take care of our feelings. Living with Crohn's can be an emotional rollercoaster. It's okay to feel sad, frustrated, or angry. Talking about our feelings with loved ones or a professional can help us navigate these emotions. We can and should learn tools to understand ourselves and our emotions.
By looking after our mind and body, we’re taking a holistic approach to self-care with Crohn's. It's about finding a balance that works for us so we can live a fuller, healthier life despite the challenges Crohn's may bring.
Nutritional Guidelines for Crohn's Disease
Back to diet. Many people ask me what do you eat and don’t eat. They want an exact list, a recipe they can follow. Unfortunately, it doesn’t work that way. Our bodies are complex. For instance, the process of turning what we eat into vitamins and minerals is called Methylation. There are many genes doing this process for us. Some of these genes work better than others for some of us. Here is a video I made of Gary Brecka explaining Methylation.
I highly recommend that everyone to keep a journal and investigate what your body likes and dislikes. And for the love of God. Stop overeating! Eat slowly. Chew thoroughly. Say a little prayer before you eat so you can prepare your body for what’s coming. This is ancient wisdom. We have become so disconnected from food. For every other animal on this planet, food is about survival. They either can’t hunt down their food and risk dying, or they risk getting hunted down and becoming that meal. Eating is sacred. But for us, we stuff food down at first sign of hunger, and then we wonder why our stomachs can’t process the food. We eat too much and too often. So start by eating less, eating less often, eating slower. Be mindful. These are simple and free tools you can use to help your body and stomach.
Foods That Can Help Manage Symptoms:
With that said, there is, of course, food that can make us feel better. Many people with Crohn’s have a hard time digesting food that is rich in fiber. A salad can be good for us, but we must slowly introduce fibers into our diet. I think fruits and vegetables are great FOR ME. I don’t know about you, but try it, journal, and see what works for you.
Fermented food is supposed to be great for us. Here are two videos about fibers and fermented food.
Foods That Might Exacerbate Symptoms:
Some food sounds like they should be great for us, but they can cause more harm than good. These often include dairy products (for those who are lactose intolerant or have problems with milk protein), spicy foods, high-fiber fruits and vegetables (like broccoli, cauliflower, and berries), nuts, seeds, and fatty or fried foods. I personally have problems with legumes, Java beans and heave vegetables if they’re not cooked. These items can be harder to digest and might trigger symptoms. I stay away from gluten and deep-fried food. I think deep-fried food is really bad for me.
Remember, everyone's digestive system is unique. What soothes one person's Crohn's symptoms might worsen another's. Keeping a food diary can help you track what works best for you and tailor your diet to your body's needs.
The Role of Meditation and Mindfulness
Meditation and mindfulness practices can help us calm down, sleep better, and reduce stress, which is important because stress can make Crohn's symptoms worse. Even just a few minutes a day can make a big difference in how you feel. Being fully present can help us become more aware of our body's signals so we can better manage our symptoms and recognize what triggers them. It can also help us cope with the emotional challenges of living with Crohn's.
Incorporating meditation and mindfulness into our daily routine doesn't have to be complicated. It can be as simple as taking a few deep breaths before a meal, practicing gratitude, or listening to a guided meditation before bed. Over time, these practices can help us develop a deeper connection to our bodies and a more peaceful state of mind, making it easier to navigate the challenges of Crohn's disease.
Alternative Therapies for Crohn's Disease
In a way, everything I’ve been writing about is what doctors would call alternative therapies for Crohn’s disease. But is it really? I think this should be the first way we handle our gut problems.
One major thing I haven’t touched upon yet is fasting. Fasting triggers autogaphy, which is the bodies way of cleaning out bad and dead cells from the body. Fasting is really ancient wisdom. All religions propose it. If we look at our hinder-gatherer societies, going a long period without eating was what was normal. Constantly stuffing our face with food wasn’t. Here is a video I made about fasting.
Sleep is another BIG ONE. I can’t stress the importance of sleep enough. Here is neuroscientist and sleep expert Mathew Walker talking about the importance of sleep. Watch this video if you think your body isn’t affected by bad or too little sleep!
Traveling with Crohn's Disease
I wish I could give you an easy, Travel With Crohn’s Disease Guidebook. Unfortunately, I can’t write one because this disease affects people so differently. However, with some planning and preparation, you can manage your Crohn's and still enjoy your travels.
Diet: Stick to foods that you know are safe for you. It might sound boring, but during your first 24 hours, bring food you know works for you. Consider packing Crohn ’s-friendly snacks and researching restaurants that can accommodate your dietary needs. Don’t panic if you start feeling bad from something, just let your stomach rest and slowly but surely return to something you know your body handles. If you want to travel, travel! Dare to live. Don’t let this disease stop you from doing things you want. Just be mindful and help your stomach out by giving it good and healthy stuff.
Medication: Always bring more medication than you think you'll need. Keep medications in your carry-on luggage in case of delays or lost bags. Having a letter from your doctor explaining your condition and medication is also a good idea, especially for air travel.
Coping Strategies: Have strategies ready for managing stress and potential flare-ups. This might include knowing where restrooms are located, carrying a travel health kit, and allowing yourself extra rest days.
Insurance and Healthcare: Ensure you have travel insurance covering pre-existing conditions and know where to find medical care at your destination.
Traveling with Crohn's disease requires extra planning, but it's entirely possible to have a rewarding and enjoyable trip. By caring for your health needs, you can confidently explore new places and experiences.
The Role of Technology in Self-Care
Technology can play a similar, supportive role in managing Crohn’s disease. There are so many tests you can take now to understand your body and its processes. The methylation tests are one of them. Intolerance tests are others. I have done them all! And I regularly keep data of my blood and stool samples. If you want to navigate this crazy test labyrinth, write to me, and I can help you.
Apps for Symptom Tracking
There are apps designed to help you log daily symptoms, diet, and medication. Keeping a detailed journal of your progress, noting what works and what doesn't, can be incredibly useful in identifying triggers and patterns in your Crohn's disease. I highly recommend keeping a journal.
Diet Management Tools:
Certain apps can help you track what you eat and pinpoint foods that might lead to flare-ups, offering recipes and meal plans tailored to sensitive digestive systems. It's akin to having a personalized guide for which nutrients work best for you.
Online Communities:
There are forums and social media groups where people with Crohn's disease share their experiences, advice, and support. I highly recommend that people who lack support from friends and family to seek support in online groups.
Leveraging technology for self-care allows you to have a wealth of information and support at your fingertips, making it easier to manage your Crohn's disease and improve your quality of life.
Personal Stories and Case Studies
Hearing about others' experiences with Crohn's disease can be as enlightening as visiting different gardens and learning how each gardener cultivates their space. Personal stories and case studies offer real-life insights into how individuals navigate their self-care routines, adapt to challenges, and find what works best for them.
Success with Diet and Lifestyle Changes:
Many people have found relief by carefully adjusting their diets and incorporating regular exercise into their routines. For instance, someone might share how cutting out processed foods and eating more home-cooked meals helped reduce their flare-ups.
Finding Balance with Stress Management:
Others might tell stories about how yoga, meditation, or therapy played crucial roles in managing their symptoms, illustrating the powerful connection between mental health and physical well-being.
Community Support:
There are inspiring accounts of individuals who felt isolated in their journey until they reached out to online communities, where they found tips, encouragement, and friendship. These stories underscore the importance of seeking support and not going through your journey alone.
I have gone through this journey, and today, I feel stronger and healthier than ever. I have written extensively about it and tried to write and make videos about it. You can always reach out to me for support or ask me to highlight a part of this journey you would like to know more about.
These personal tales and case studies remind us that while everyone’s experience with Crohn’s disease is unique, common threads of resilience, adaptability, and the pursuit of wellness bind these stories together. They offer hope, inspiration, and practical advice for integrating self-care into one’s life, showing that living well with Crohn’s disease is possible.
The Importance of Routine Medical Check-ups
Routine medical checkups offer advice on how to keep track of our health. Regular visits to our healthcare provider are crucial for managing Crohn’s disease effectively. These checkups allow our doctors to monitor the progression of our condition, adjust treatments as necessary, and catch any complications before they become serious. Integrating self-care with professional medical advice ensures that we’re not just treating symptoms but actively working toward long-term wellness and stability.
FAQs on Crohn's Disease and Self-Care
1. How can I identify my trigger foods?
- Start by keeping a food diary. Write down everything you eat and note any symptoms that follow. Over time, patterns may emerge that can help you identify foods that trigger your symptoms. It's often helpful to eliminate suspected trigger foods one at a time to see if your symptoms improve.
2. Are there any relaxation techniques particularly effective for Crohn's patients?
- Yes, techniques such as deep breathing exercises, progressive muscle relaxation, and guided imagery can be particularly beneficial. Many people with Crohn's also find relief through yoga and mindfulness meditation, as these practices help reduce stress and promote a sense of calm.
3. How can I explain my condition to friends and family to get their support?
- Be open and honest about your condition and how it affects you. Share specific examples of what you go through during a flare-up to help them understand the seriousness of your symptoms. Let them know how they can support you, whether it's being flexible with plans or understanding when you need to rest.
4. What quick self-care routines can I integrate into a busy schedule?
- Even on busy days, you can practice self-care by staying hydrated, choosing Crohn 's-friendly snacks, taking short walks, or practicing mindfulness for a few minutes. Setting reminders to take medication on time and scheduling regular breaks can also help manage your energy levels.
5. How do I balance between self-care and medical treatments?
- View self-care and medical treatments as complementary parts of your overall care plan. Communicate openly with your healthcare provider about your self-care practices to ensure they complement your medical treatments. Remember, self-care also includes following your prescribed treatment regimen, attending all medical appointments, and undergoing recommended tests.
Balancing self-care with routine medical check-ups and treatments allows you to take an active role in managing Crohn's disease. By combining personal diligence with professional guidance, you can navigate the challenges of Crohn's with greater confidence and control.
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