Living with chronic illness can seem like an all-consuming task. Between doctor’s appointments, treatments, symptom management, side effects, and psychological effects it’s easy to feel like your life has been hijacked by your illness. According to a 2017 survey from the Rand Corporation, an estimated 60% of American adults are living with a chronic condition such as diabetes, heart disease, autoimmune disease, high blood pressure, high cholesterol, anxiety, or depression. It also found that 42% are living with more than one chronic condition. Unless we undergo major changes in our treatment and prevention of these conditions, numbers are predicted to continue to climb significantly over the coming decades.
Consistent, high-quality medical care is essential for managing chronic illness. However, there is a lot we can do on our own to stack the deck in our favor when it comes to managing these conditions. Here are four key areas that can help you take back control of your life and feel better day-to-day.
Control Inflammation
More and more research is bringing to light the key role that inflammation regulation plays when it comes to chronic physical and mental health conditions. Some inflammation is normal and necessary for our bodies to function properly. Without it, the immune system would not be able to heal wounds, kill bacteria, and maintain homeostasis. However, in a healthy state, the inflammation process is self-limiting. In other words, it does its job and then shuts off. Some argue that all chronic disease stems from the degradation of inflammation regulation. There are many factors that influence chronic inflammation, but for today, I’d like to focus on one important factor that most of us have control over. You guessed it – diet*. Gut health is the key to a well-functioning immune system. If you can make consistent, healthy changes to your diet you can reap big rewards in the long run. Here are a few things to consider:
- Sugar – Check yourself before you wreck yourself! Sugar is fast becoming the number one acknowledged baddy when it comes to causing inflammation for good reason. Try to limit your intake of sugars and artificial sweeteners. Use as little as you can, while not feeling deprived. As you cut down, you will find that your tastes adjust, and before you know it those snack cakes you used to love will seem way too sweet to you.
- Food additives, preservatives, and artificial coloring – These can be very hard to avoid in processed foods. Be sure to read ingredient labels when you’re shopping and cook as much as you can from scratch. If there is a particular food item or snack that you can’t live without, compare labels and opt for the brands in which all or most of their ingredients are comprised of names that you know and can understand.
- Eat your veggies – Look for easy ways to incorporate more veggies into your diet (I like to always have pre-cut greens in my fridge. That way I can just grab a handful any time to add to soups, sauces, pasta, or whatever I happen to have on the stove). When making up your dinner plate, serve up your veggies first. That way, if you start to run out of space on your plate, you won’t sacrifice your veggie portions.
- Supplements* – Omega-3 Fatty Acids, Curcumin, Bromelain, Ginger, and Probiotics, among others, have proven track records in reducing inflammation. Do your research and talk to your doctor about which supplements, and at what dosage, are right for you.
- Drink more water – This seems like a no-brainer. We’ve all heard it a thousand times, yet many of us still don’t drink enough water. Adequate water consumption flushes out toxins and enables your immune system to function properly. If you drink soda or sugary drinks, try replacing one a day with a glass of water for a week, next week make it two glasses, and so on. If it starts to feel overwhelming or depriving, hold steady for a while until it feels comfortable to continue.
Stress Management
Let’s face it, modern life is stressful. Living with long-term illness makes it even more stressful. Aside from the physical and mental effects of the illness, uncertainty about the future, financial difficulties, and the unpredictability of the disease can all add to your everyday stress levels. Research has shown that chronic stress can negatively affect all body systems on multiple levels. This can increase the risk of developing chronic illness and contribute to the severity of any illness(s) you may already have. That’s why it is so important to do what you can to make this area of life more manageable. Change can be hard for anybody, but if you can learn to accept and adapt to your changing life circumstances, you’re on your way to a better quality of life. Here are a few ways to help lower your stress levels:
- Eat a well-balanced, nutritionally dense diet and avoid foods that lead to higher blood pressure or blood sugar spikes.
- Move more*. Physical exercise increases the body’s endorphin levels leading to a greater sense of calm and well-being. Walking as little as 20 minutes a day can have noticeable effects on stress levels. Try out different types of exercise to find one that you enjoy. If mobility is an issue for you, try chair or bed exercises.
- Try meditation, yoga, or deep breathing exercises.
- Spend time with friends and family. If you’re not able to get out to see people face to face try using Zoom, Skype, or FaceTime.
- Spend time in nature. Nature has a naturally calming effect.
- Keep a journal. Writing down your thoughts and feelings can have a profound effect on how you cope with those situations and circumstances.
Try picking one and incorporating it into your life every day for a week. I suggest scheduling it on your calendar to ensure you are making the time for it.
Get Support
Living with chronic illness can be difficult on many levels. Physical pain, lack of energy, depression, anxiety, and disability can lead to social isolation which in turn can contribute to our ill health. It can also be just plain overwhelming. The good news is that you don’t have to go through it alone. Check your local listings to see if there is a well-run in-person support group near you or look online for forums, discussion groups, and social media groups created to support people with your condition(s). They can be a wealth of knowledge and an important reminder that you are not alone. Spend more time with the people in your life who are positive and supportive of your health goals and less time with those who aren’t.
You may also consider seeking out the help of a mental health counselor. Either one-on-one sessions or couples/family counseling can help you work through your specific issues and provide individually tailored guidance.
Take Control of Your Medical Care
When you live with chronic illness, it can be easy to feel like it is beyond your control. Your body seems to have a mind of its own, the medical system can be confusing and alienating, and everyone has an opinion on what and how you should be managing your illness. It’s important to remember that you do have control over your medical treatment. I once heard someone compare their view of their own physical health to that of their car, saying, ”When my car brakes down, I take it to the mechanic and expect him to fix it. I don’t need to know the reasoning behind his methods or the data that supports them, I just need my car fixed. It’s always been the same with my health. I go to the doctor and just do what they say because I assume they are the expert and I just want them to fix me. The reasoning behind their recommendations isn’t really my business.” There is nothing more important than your health. Please make it your business!
It is true that medical doctors are the experts in their chosen field. However, it is important to understand that clinical medicine is only one aspect of healthcare and YOU are the one in charge of coordinating ALL aspects of your health and healthcare. By putting the entire burden of your healthcare on your medical doctors, you are giving away your own power to make the decisions that are right for you and forcing them into a role that is not setting them up for success. Your doctor can run tests to determine what is going on in your body on a quantitative level, but ultimately, only you know how you feel and how things affect you. Don’t get me wrong, I am not suggesting that you disregard the advice of your medical doctors. What I am suggesting, is that it is ultimately your responsibility to advocate for yourself, understand the reasoning behind your doctor’s recommendations, ask questions and maintain an open and honest dialog with your doctors, and take care of the aspects of your health that are beyond their influence or expertise.
I highly recommend the book The Patient’s Playbook: How to Save Your Life and the Lives of Those You Love, by Leslie D. Michelson, to anyone dealing with serious illness themselves or for a loved one. It is chock-full of priceless information on how to effectively navigate the medical system for the best possible outcome. A key component to getting the most out of your clinical healthcare is assembling a team that you trust and who works well together. There are many good doctors in all fields of medicine. If you have a personality clash with your doctor, they seem unapproachable, or you just don’t like their vibe, look elsewhere (Click here for my diatribe on the subject). It may mean switching hospitals, traveling to the next town over or the nearest major city, but if at all possible find doctors who make you feel heard and cared for. It can mean the difference between poor care and great care.
If you’re ready to take control of your health, but feel you could benefit from some guidance and support. Contact me. I’m happy to help.
*Always check with your doctor before making dietary changes, taking supplements, or beginning a new physical fitness regime. This blog is for informational purposes only. It is not meant as a substitute for medical advice.