Do you have an autoimmune disease or chronic illness? If so, then you know flares are sadly a part of that package deal. As someone with rheumatoid arthritis who has experienced periods of remission, I can understand how horrible a flare can feel- most obviously physically, but also emotionally. You can be doing the right things, go to bed and wake up feeling unexpectedly worse than you have in a while. Sound familiar? I used to confront this particular challenge with strong emotions, sitting in misery and waiting it out. While waiting for it to pass is necessary, not the sitting in misery part. In order to feel better I started creating personal rules and steps to make this process of flaring less miserable. Without further delay, here’s my personal flare protocol to minimize hp (health point) depletion.
Setting the Mental Stage
If you’re feeling particularly “flary” give yourself a moment to grieve. It really isn’t fair! You most certainly didn’t ask for this. If you feel emotional don’t focus on faults. Personally, I’ve beaten myself up over the things I’ve ate, or overextending myself when I should have held back. We are not perfect and dealing with flares, is a skill that we all can learn. Sometimes the culprit of a flare is something completely out of our control like poor sleep, an unexpected food additive in our take- away meal, a rogue virus, menstruation or extra stress and nervousness. Do not harp on what has passed! To get through a flare it’s pivotal to stay present!
Disease Flares Share a Similar Component
Disease flares share a similar main component and that is: Excess INFLAMMATION! This looks like malaise in the form of fatigue, symptom exasperation, overall discomfort and frustration. The part that one needs to focus on is the how! How can I be less inflamed? If you’re on medication, follow your normal regimen. Sadly, for those that are medicated, flares can at times surpass the amount of inflammation your body can control and that can feel scary. Remind yourself that this is a temporary state of being and that it is possible to feel better. Two things that you can focus on right now is what you eat, how you think and what you do! Here’s your reminder as well as my personal protocol.
Focus on What You Consume
See Related: Recipes to Manage Chronic Illness
10 Things You Can & Should Consume to Naturally Reduce Inflammation
- Omega-3 Fatty Acids: Incorporate foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, into your diet. Omega-3s have anti-inflammatory properties that can help alleviate symptoms during flares.
- Turmeric: Curcumin, the active compound in turmeric, is known for its potent anti-inflammatory effects. Adding turmeric to your meals or taking turmeric supplements can help reduce inflammation and relieve flare symptoms.
- Ginger: Ginger contains gingerol, a bioactive compound with powerful anti-inflammatory properties. Drinking ginger tea or adding fresh ginger to your meals can help alleviate inflammation and soothe flare symptoms.
- Green Leafy Vegetables: Dark, leafy greens like spinach, kale, and Swiss chard are rich in antioxidants and anti-inflammatory compounds that can help combat inflammation during flares. Load up on these vegetables in your daily diet.
- Berries: Berries such as blueberries, strawberries, and raspberries are packed with antioxidants called polyphenols, which have anti-inflammatory properties. Enjoy a variety of berries as snacks or add them to smoothies and salads.
- Extra Virgin Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants, including oleocanthal, which has been shown to have anti-inflammatory effects similar to ibuprofen. Use olive oil as a healthy cooking oil or drizzle it over salads and vegetables.
- Probiotics: Probiotic-rich foods like yogurt, kefir, and fermented vegetables contain beneficial bacteria that can help support gut health and reduce inflammation. Incorporate probiotic foods into your diet to promote a healthy balance of gut bacteria.
- Green Tea: Green tea is loaded with antioxidants called catechins, which have potent anti-inflammatory properties. Drink green tea regularly to help reduce inflammation and alleviate flare symptoms.
- Garlic: Garlic contains sulfur compounds that have anti-inflammatory and immune-boosting effects. Add fresh garlic to your meals or consider taking garlic supplements to help reduce inflammation during flares.
- Hydration: Staying hydrated is essential for reducing inflammation and supporting overall health during flares. Drink plenty of water throughout the day to help flush out toxins and keep your body functioning optimally.
Focus on How You Think
Mindsets that Can Be Beneficial During a Flare
- Acceptance: Acceptance of your condition and its limitations can reduce stress and negative emotions that contribute to inflammation. Embrace self-compassion and focus on what you can control rather than dwelling on what you can’t.
- Gratitude: Practice gratitude daily by acknowledging the positive aspects of your life. Gratitude has been shown to reduce inflammatory markers and improve overall well-being.
- Connection: Reach out to friends, family, and those in your community. To clarify, your community can mean social media or forums with others that have similar conditions. It’s important not to feel alone during these times of struggle. Social support has been linked to lower inflammation levels and better health outcomes.
- Flexibility: Practice flexibility in thinking and adaptability to changing circumstances. Being rigid or resistant to change can lead to increased stress and inflammation, while flexibility promotes resilience and emotional well-being.
- Self-Care: Prioritize self-care activities that promote physical and mental well-being. This can look like gentle stretches, a bath, putting on your favorite lip-gloss. Anything that makes you feel human and good about yourself. You also need to get as much sleep and rest in as you can. So, take that nap if your body is asking for! No shame in going to bed earlier, if you can. Speaking with a doctor if you’re having trouble sleeping is also worth looking into. Sleep is where we heal. Taking care of yourself holistically can reduce inflammation and improve overall health.
Focus on What You Can Do Now!
Things you can do to Better Your Results:
- Fasting: Taking breaks from eating for a few hours or more can help your body calm down and reduce inflammation, which is when your body gets swollen and hurts. But talk to a doctor before trying fasting, especially if you have health issues or haven’t done it before. (Learn More)
- Avoid Hard-to-Digest Foods: Eating junk food and fatty meals can make your body’s inflammation worse. Eating more fruits, veggies, lean meats, and whole grains can help your body feel better and reduce swelling.
- Watch Something Funny: Watching funny stuff like comedy shows or silly videos can make you feel happier and less stressed. Laughing releases chemicals in your body that help you relax and can lower inflammation.
- Do Relaxing Activities: Doing simple things like reading, solving puzzles, or coloring can take your mind off stress and help you relax. These activities can help reduce stress and make you feel calmer, which can lower inflammation in your body.
The Main Take Away
We can’t predict when we are going to flare and there are aspects that are out of our control. However, what we can control is what we eat during the flare, our mindset and the things we do. It’s easier to focus on a protocol as opposed to being overwhelmed by the emotions of being in pain and discomfort. Feel free to modify according to your needs. We should all have a flare protocol, something that makes us feel safe and empowered!
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