Overcoming a Flare - Detailed tips to bounce back faster and feel your best
Ok so you’re having a bad day?
First let me say you’re not alone - anyone with autoimmune knows there will be days, maybe even months that challenge you and bouncing back is a priority. Not only do you want your life back but you have that event coming up and your family needs you more than ever.
Today I want to share with you the tools I reach for when my body cries out and I feel my symptoms flare up in hopes they can be beneficial in your own healing. Since I have learned to surrender and lean in to what my body is asking for I have more good days than bad days and for that I am so grateful. If you are newly diagnosed I understand some of the following may be met with resistance as you learn how to cope with this new normal but I know how helpful each of the things listed below have impacted my own healing and I hope they can be helpful for you as well.
SLOW DOWN! Now let me explain what I mean by slow down - I don’t mean retreating from life entirely, giving up on everything and hiding in your room feeling sorry for yourself. You are stronger than that! But I do mean giving yourself grace to ease up on things a little. It’s important you recognize how hard your body, mind & spirit are working to combat inflammation so allow yourself space to say no to things and ask for help. I get it - It’s one of the hardest things to do but with autoimmune you have to listen to your body.
Find something doable to pour yourself into. Take it from me- Laying in bed watching some shitty show on Netflix won’t make you feel rested. In fact you will probably stress yourself out more between boredom and self-loathing. Write, draw, play guitar, or do something productive even if it’s from your couch. I promise it will be better than tossing and turning in bed all day feeling sorry for yourself.
Journal and mind dump - stress and unprocessed emotions contribute to inflammation and almost always have something to do with a flare. Putting the thoughts in your head to paper helps you to gather yourself when things feel out of your hands.
Get out of your normal routine where it’s all too easy to get stuck. Nothing changes if you do the same things every day and this is even more true when you’re in a rut. You’re brain likes patterns and if you’re getting up everyday with the first thoughts ‘I’m in pain’ or ‘I don’t feel good’ you’re going to keep feeling that way. Invite a friend over, go somewhere new or switch up your morning routine to get out of your head.
Try to keep moving. It is so tempting to just give up on life and hide in your room but I promise you 5 days in bed is guaranteed to make your body feel like trash. Go for a slow walk outside or a quick circuit using your body weight - If you can’t do much simply stretching will be beneficial.
Less TV more music. This one is so huge for me - The healing power of music is profound and should never be under estimated. The best part about music is you can add it to almost any experience. Turn on the tunes while you start your day, while you do laundry or when you make dinner. I recently purchased a shower bluetooth speaker and I now refer to that time as CHURCH. I shed tears, I dance, I smile and I always feel better after.
Guided meditations. In the thick of feeling like crap is when we usually resist this kind of self care but it is necessary to switch on our parasympathetic nervous system signaling our bodies to relax. Because hyperthyroid flares usually involve anxiety which make it harder to quiet the mind I usually reach for guided chakra clearing and transcendental mediation where you repeat mantras.
Call a friend. Our partners don’t always seem to understand what we are going through - I mean it is hard to have your loved one suffering all the time and navigating chronic illness in relationships is overwhelming. This is why reaching out to someone on the outside can have a lot better therapeutic relief.
Do communicate with your spouse (in private not in front of the kids - I can’t stress enough how important it is we don’t talk about being sick in front of our little ones) - ask for his help and let him know you’re not yourself right now. Believe it or not you’re partner wants to be there for you, even if it doesn’t always feel like it or you feel like a constant burden. The reality is they usually just don’t know how to respond to our fluctuating mood and energy which is why being clear about what you need is so importunity. Let them know you love them even if you seem like a tired, cranky, emotional mess.
Get a massage or do self-massage. When you’re stressed about feeling better you hold so much tension in your body. This is especially true with Graves’ disease because you’re already wired and tense. Deep tissue massage moves stagnant emotions and helps detox your body. A hot bath with Epsom salts before or after is extra beneficial.
Create a healing sanctuary.. They say you can’t heal in the same environment that made you sick and our space we live can signal our brains to relax and heal. Get very specific about your surroundings during a flare: think essential oils and candles, fresh air, lighting, fresh flowers and decluttering etc.
Sleep hygiene - go to bed early so you catch the circadian clock of your body which is around 9pm. Keep a cold room, wear breathable sleepwear, make your room completely black and turn your phone on airplane mode. You can also take magnesium, L-theanine, melatonin and CBD to help you fall asleep faster and sleep deeper.
Catch the negative self talk. It’s easy to get overwhelmed by fear when you’re sick and the voices in your head will spiral if you’re not careful. I create mantras to make silencing the voices easier.
Breathe - tension in the body restricts breathing and it’s more important than ever to signal your parasympathetic nervous system and oxygenate your cells. I like to do the 4-7-8 breath (breathe in for 4, hold at the top for 7 and then exhale for 8) or just simple slow deep inhales through the nose and exhales through mouth. You can find guided breathe work on youtube as well.
Now lets get into the nutrition:
Stay hydrated with water and bone broth. Make sure you are drinking at least a liter of warm water in the morning and keep it up throughout the day.
Limit sugar, fat and grains. I am sure most of you already avoid gluten but when the inflammatory response in our bodies kicks on I believe limiting grains has massive benefits as well.
Up greens, lean proteins - focus on eating as many vegetables, specifically greens as you can and then supplement with lean sources of protein. Grass-fed and organic is essential.
Stay on top of digestive enzymes, HCL, probiotics and prebiotics. Your gut is at the root of most flares and many of us with autoimmune lack sufficient enzymes and acids to break down our food efficiently. Give your gut the opportunity to heal by taking some of the load off and populating the microbiome with good bacteria. This is my favorite probiotic and I always make sure to eat fibre rich foods that feed the good bacteria and I also take an inulin supplement daily.
Limit caffeine & chocolate. Caffeine will amplify anxiety that comes with a flare which will hinder your bodies ability to heal so restrict it to one cup of matcha or coffee per day and nix the chocolate habit for now.
I can only share with you what I have learned over the last year and I urge you to be super intuitive with yourself throughout this journey recognizing what works for me might not work for you. My intention for sharing this list is not to tell you how to live your life but to empower you in your healing so even on the hardest days you know - you are capable, you are worthy and you will have good days again.
Remission is possible.
All my love - C