Self-Care Resolutions for 2019
Self-care isn’t all smoothies and sheet masks, but it’s nice when it is
For 2019, I resolved to be gentler with myself, and while I realize that may be the most vague resolution ever, it encompasses a lot of the needs I’ve had for a while that I couldn’t quite put my finger on.
Stress management is an important part of IBS management. Find what works for you!
Stress management is a huge part of my IBS symptom management, but I realized I haven’t been prioritizing it in the way that I should– I wasn’t actually getting at the root of my stress. I needed to work on “self-care,” but not in the way of sheet masks and aromatherapy (I’ve got that mastered). What I really needed was to: be honest with myself about what energizes (and relaxes!) me, be more deliberate in my actions and words, and promote positivity through my thoughts and intentions– all things that manifest differently in my day-to-day life.
I also read a very inspiring newsletter from the International Foundation for Gastrointestinal Disorders (IFFGD) that reminded me how hard traditional resolutions can be for those of us with chronic gastrointestinal issues. While a new year can encourage a fresh start, it can also be overwhelming with all the talk of fad diets and healthy living trends, and I’ve had many clients express similar frustration over mainstream messaging promoting foods and eating patterns that don’t align with their methods for symptom management.
I love that, instead, IFFGD provided it’s readers with some self-care resolutions– along the lines with what I’ve been working on for myself. So, I wanted to share their ideas as well as my interpretations in hopes that you too can find a new year, fresh start outlook that appeals to you (starting now because January is a pretty tough time to actually make changes):
Try Something New
I am a person who hates change. So, I understand that trying something new can be especially daunting.
When I first heard about the low FODMAP diet many years ago, I didn’t want to try yet another dietary change to manage my IBS. However, it turned out to be one of the best decisions I ever made. Within a couple weeks, I felt better than I had in more than a decade– and now I have a career I love helping others find symptom relief.
Whether you decide it’s time to try a new dietary approach to symptom management, seek a fresh perspective from a doctor or allied health professional, participate in a new activity or commit to a more gentle mindset, I challenge you to try something new just for you.
I’ll start. Here are some new things I’m going to try this year:
Develop more of my own recipes and share them with all of you!
Focus on reducing my reliance on single-use anything (and will take all your tips!)
Expand my reading for pleasure, especially for developing new skills. First book on the list for 2019, Invested: How Warren Buffett and Charlie Munger Taught Me to Master My Mind, My Emotions, and My Money (with a Little Help from My Dad)
Learn More About Your Condition
Knowledge is power. You make more informed decisions about your treatment options and become a better advocate for yourself with more information– just make sure it’s coming from a reliable source. Here are some places I rely on for up-to-date research and resources related to digestive disorders:
IFFGD– informing, assisting and supporting people affected by gastrointestinal (GI) disorders
National Institute of Diabetes and Digestive and Kidney Diseases– find research that creates knowledge about and treatments for diseases that are among the most chronic, costly, and consequential for patients, their families, and the Nation
Monash University– keep up to date with the latest news and research about IBS and the low FODMAP diet
Have you been told that a low FODMAP diet would help with your symptom reduction? Find a dietitian who can educate you on how FODMAPs affect digestion with this registry of FODMAP friendly dietitians.
Connect with Others
Living with a chronic GI condition or on a restricted diet due to food allergy or intolerance can feel lonely at times. I like to connect with other dietitians and medical professionals on Instagram who are living with digestive disorders and/or working with this population because I think they provide the best combination of evidence-based recommendations and real-life experiences. Here are some of my colleagues that help me feel connected: Kate Scarlata, Rachel Pauls and Em Schwartz.
Also look for communities unrelated to your illness (because it’s just one part of you, not all of you!). What are your other interests and hobbies? Have you met people through an activity that helps with your symptom management? Can you confide in your colleagues?
Make Your Needs Known
Practice asking for what you need. I know, it’s not easy, but being able to articulate your needs gets you one step closer to having them met.
Worried about burdening one person or one professional with all your needs? Think about the various people in your life that can help you:
Ask a friend to try a workout class with you
Ask a colleague to go to lunch at a place where you know the choices fit your dietary modifications
Ask your roommate/partner/spouse for help with meal planning or prep
Ask your gastroenterologist for a referral to a dietitian to help with dietary modifications for your condition
Need more help speaking to your physician or other allied health professional? IFFGD has put together some recommendations.
Practice Self Love
Now, here’s the big one. Learning how to love ourselves can be hard– perhaps even harder with a chronic illness. Here are some ways I show myself a little extra love when I need it:
Making a fancy low FODMAP dinner on a free night
Treating myself to a non-dairy ice cream, matcha latte or glass of wine
Trying a new workout class with my sisters or a friend
Taking my dog for an extra long walk when the weather is nice
Relaxing in the tub with with some bath salts and a sheet mask– I told you I had sheet masks and aromatherapy mastered :)