Embracing Imperfections with Chronic Illness

One day you’re full of energy, the next you’re struggling to get out of bed. If you suffer from an autoimmune disorder, you know this cycle all too well. Flare-ups in your autoimmune disease are debilitating and inconvenient, to say the least. 

Although you can do everything possible to prevent them, sometimes flare-ups are unpredictable. 

Navigating the ups and downs of an autoimmune disorder is challenging — but it’s possible with self-compassion and self-care.

Here is your guide for the days when you don’t feel your best:

 

Honor Your Body’s Needs 

When you experience a flare-up, this is your body’s way of telling you to slow down. Of course, this isn’t the easiest thing to do when you have a day full of responsibilities. But you have to honor your body’s needs.

So, take some time to rest. Proper bed rest helps reduce the severity and duration of your flare-up. 

Relaxation techniques like meditation and breathing exercises help to reduce stress and inflammation in your body. One 2017 study found that meditation helps suppress chronic inflammation. 

Rest and relaxation are also found to help maintain healthy gut bacteria — which brings us to our next point. 

 

Nourish Your Gut

Oftentimes, flare-ups are worsened by your issues in your belly. About 80 percent of your immune system is located in your gut. When your gut is disturbed, this could cause inflammation and exacerbate flare-ups. So, managing a healthy gut microbiome is essential. 

Taking prebiotic and probiotic supplements is a great way to maintain good bacteria in your belly. But gut-healthy foods can serve a comforting pick-me-up during bad days.

Here are a few foods that improve your gut flora:

●     Oats

●     Asparagus

●     Yogurt

●     Collagen

●     Acacia Fiber

●     Legumes

●     Bananas

●     Ginger

●     Bone broth

So, when you’re having a rough day, warm up a cup of bone broth or grab a bowl of comforting oatmeal. 

 

Focus on Nutrition

Along with an unhealthy gut, nutritional deficiencies also play a role in the severity of autoimmune flare-ups.

In one 2018 review, it was concluded that a vitamin D deficiency increased inflammation and lowered immune system function in people with diabetes and rheumatoid arthritis. 

Also, a lack of vitamin A is associated with an immune system impairment. One 2016 study found that patients with multiple sclerosis, an autoimmune disorder that affects the nervous system, had lower levels of vitamin A.

Food has major healing powers. On your bad days, it may be tempting to reach for your favorite junk foods. But make consuming whole foods a priority. 

Here are a few anti-inflammatory and nutrient-rich foods:

●     Salmon

●     Mushrooms

●     Kale

●     Carrots

●     Blueberries

●     Strawberries

●     Almonds

●     Broccoli

 

Don’t Be Hard on Yourself

Experiencing a flare can bring up feelings of blame and shame. But this only does more harm than good. Beating yourself up keeps you in a negative space and prevents your body from healing. 

Take a few moments to show yourself some compassion. What would you say to a friend who was struggling? 

Acknowledge that you’re a human having a human experience — and flare-ups are just the nature of having a chronic illness. 

 

Practice Acceptance

You can’t help the fact that you have an autoimmune disorder. And during a flare, it’s easy to become angry at our bodies. Being limited by pain and fatigue is frustrating. But when you feel negative feelings arise, try to surrender.

What we mean by this is accept what’s going on in the moment. Instead of trying to fight the flare, accept it. Doing this helps you regain power over your illness and gives you a sense of peace.

 

Ask for Help

Oftentimes chronic illness warriors don’t want to open up to loved ones. Many fear appearing weak or burdening their friends and family. But the truth is, people in your life are more than understanding — they want to help. 

If you don’t express your needs, you could be lengthening the duration of the flare. For example, not asking for help with household chores or errands could tire you out even more. 

When you’re having a tough time, communicate how your loved ones can help you. Chances are, they’re more than willing to support you.

Cry

Sometimes you just need to have a good cry. And according to science, it can be good for you. Studies show that crying releases endorphins — or the “feel good” hormone. 

Endorphins are known to have pain-relieving benefits. They help dull both physical pain and emotional pain. 

Crying can even have detoxifying powers. Researchers believe that tears help flush your body of toxins and stress hormones.

When you feel the need to cry, don’t fight the feeling. Tears can help your body heal. 

 

Take One Step At A Time

The thing about flares is that their duration is unpredictable. Some may last a few days, while others may stick around for a few weeks. 

Although you can’t control how long a flare lasts, the best thing you can do is take it one day at a time.

Try not to push your body beyond what it’s capable of doing. Don’t feel guilty for putting off responsibilities and not being as productive as you could be. 

 

Laugh

While chronic illness is no laughing matter, laugh therapy could be a natural medicine. According to science, laughter eases pain by releasing your body’s natural pain killers. Some researchers believe that laughing can even improve immune system function. 

Now you have an excuse to lounge on the couch and binge-watch your favorite comedies.

Wrap Up: Be Kind To Yourself

The goal behind this post is to encourage you to be kinder to yourself. Self-compassion and self-care are two key components to reducing the severity and frequency of flares.