5 Reasons Chronic Illness Symptoms Flare (And What to Do About It)

5 Reasons Chronic Illness Symptoms Flare (And What to Do About It)

When you’re chronically ill or have chronic symptoms, whether you have a diagnosis or not, you are all too painfully aware of the waxing and waning of your symptoms. Headaches. Belly aches and bloating. Insomnia. Rashes. Fatigue. Pain.

When you’re swimming in the sea of chronic symptoms, it can be hard to make heads or tails of them. But understanding what is causing symptom flares when you have a chronic illness, like lupus, fibromyalgia, chronic Lyme, Hashimoto’s, or any other ongoing health challenge can improve your quality of life. If you know what is causing them, you can work to remove those triggers.

WHAT CAUSES CHRONIC ILLNESS FLARES?

The short answer to this question is generally an immune system response, or inflammation

Some amount of inflammation is normal and necessary, but if we have more inflammation than our body can clean up at one time, or chronic inflammation, we may experience symptoms.

The question becomes, what is triggering that immune inflammation response?

I’ve compiled the 5 most common chronic illness symptom triggers I see in my practice. These can serve as a starting place for you to begin studying your symptoms so you can make proactive changes. (When you’re ready to explore how all these aspects fit into your whole Roadmap to Recovery, you can grab your free copy here.)

 

#1: FOODS YOU ARE SENSITIVE TO

 

The number one chronic illness symptom trigger to consider is food. 70% of our immune system is located in our digestive system

Makes sense, right? We bring in potentially contaminated material from the outside world three or more times per day!

You may already be aware that certain foods cause problems for you. If you’re not yet sure if this is a problem for you, decoding the problem foods is of utmost importance.

The challenge is that the problematic foods are often the ones we eat all the time, and figuring out friend from foe can be confusing.

The first place to start is with the three most common inflammatory foods: gluten, dairy, and sugar. Unless you’ve already delved deep into an elimination protocol to evaluate these foods, you are likely eating at least one of these foods, if not all three.

Read more about elimination diets here.

Even though these are the most common problem foods, any food can cause symptoms. This is highly individualized for everyone, and depends on what your immune system has tagged as a threat.

This is nowhere more frustrating than when you try to eat what you’ve determined to be a “healthy” diet, but you end up feeling worse!

A few weeks ago, a woman told me she increased vegetables in her diet because she had read they were important for good health. Unfortunately, the increased vegetables created increased bloating and stomachaches. Not even the healthiest of foods works for everyone.

To figure out which foods are contributing to your chronic illness symptom flare-ups, the tool you don’t want to be without is a food-symptom diary. I find that for people with chronic illness, tracking food intake and symptoms over a 2-week period is a good baseline.

Once you have some data, look back over your record. Can you notice any correlations? Do certain symptoms always occur after eating a particular food?

 

#2: HORMONE SHIFTS

 

Another common trigger of chronic illness symptoms are variations in hormones, especially during a woman’s menstrual cycle. Estrogen and progesterone levels, as well as other hormones, impact the way the immune system and other body systems inter-relate.

For example, progesterone raises our baseline body temperature by a few tenths of a degree. This can impact the effectiveness of our immune response against outside pathogens.

As another example, the hormone cortisol normally fluctuates throughout the day. It peaks mid-to-late morning, and gradually descends from there until the middle of the night. If your body has too much or too little cortisol, it can really impact your energy level, immune function, and many other body systems. We tend to feel our worst when our cortisol levels are low.

Hormone levels also affect our moods, our energy level, our clarity of thought, and our motivation.

Though women have wider monthly fluctuations than men, men also experience variations in hormone levels that can affect how they feel.

To see whether hormone levels are affecting your hormone flares, you can:

  1. Track information about your menstrual cycle on your Food-Symptom Diary. Do your symptom flares correlate with a certain phase of your cycle?
  2. Note whether your symptoms always happen at a similar time of day. This could be another clue pointing to hormones
  3. Consider mapping your cortisol and sex hormones with a DUTCH test or comparable test (at-home urine test. Contact me for more information).

The best medicine for balancing hormones is maintaining balanced blood sugar. Be sure to start your day with protein in your breakfast, include protein, fat, and fiber in each and every meal or snack, and eat slow-burning carbs like whole grains, fruits, and vegetables.

#3: PARASITE OR PATHOGEN HATCHES

 

This isn’t the prettiest of subjects, but many of the practitioners skilled in treating people with chronic illness, like Lyme, chronic fatigue syndrome, and so on find that their clients are infected with parasites and other pathogens.

As everything else alive, parasites have life cycles and hatch cycles. These cycles can be as short as a few weeks, or as long as a whole year.

When parasites hatch, they can quickly overwhelm the immune system, and irritate the tissues where they live, cause insomnia, itching, shortness of breath, asthma symptoms, and many more.

One clue that you may be facing pathogens is if your symptoms flare at the full or new moon. Another is if your symptoms always flare at the same season or time of year (barring seasonal allergies).

To evaluate this situation, be sure to note when your symptoms flare, on a calendar. See if it correlates with the full moon, or with a certain season.

Though no test is 100% accurate, and macro-parasites are difficult to find in standard or even functional stool testing, stool or blood pathogen screening can be helpful to understand what is happening in your body and whether further action is warranted.

 

#4: CHANGES IN SELF CARE HABITS

 

This may seem self-evident, but how we care for ourselves with our chronic illness can have a significant impact on our quality of life and our flares.

Greater than 80% of our day-to-day health is determined by our diet and lifestyle habits, so how we work with this pays big dividends. It’s also one area where we have the power to make a change.

The three most important areas to pay attention to, besides making good food choices, are sleep, exercise, and stress. At the beginning of my healing journey, I started tracking my sleep, exercise, and stress reduction activities.

I aimed to be in bed by 10, with no screen time in the previous 2 hours, do a minimum daily walk for exercise, and make time to do something I love everyday.

I found that when I fell off the wagon and started letting those habits slide, I had more symptoms, and had a harder time with everything. I would get grumpy, have more pain, get more snappy with my kids, and everything looked like it was falling apart. If I was consistent with my self-care routines, I was happier, more balanced, and better able to control my symptoms.

Using your Food-Symptom Diary to keep track of lifestyle practices, can you notice whether your symptoms correlate with a change in your habits?

 

#5: TOO MUCH EXERCISE

 

Though everyone knows that exercise is important, the bottom line is that for many people with autoimmune and other chronic illness, exercise can cause symptom flares. I know I just said that exercise is an important part of keeping symptoms in control. And it’s true, but we have to be careful not to overdo it.

The reason this happens is because the body perceives exercise as a stress. If you think of the biological reason for heavy-duty body movement, it’s to escape from a threat: a tiger chasing us, for example.

If our exercise amount exceeds our body’s ability to recover and repair, our body can be overwhelmed with this. Have you noticed that after a workout or run (if you’re able to do this) that it takes an inordinate amount of time for the achy muscles to go away? Or you’re extra crabby and fatigued for several days afterwards? If this sounds like you, you may want to consider reducing the amount or intensity, or both, of your exercise.

If you’re not sure whether exercise is causing negative impacts for you, note your exercise on your Food-Symptom Diary. See if you can connect it with any symptom flares.

Though it can feel like everything is chaos when you’re swimming in the sea of chronic illness symptoms, there are often parts of this scene you have control over. The single most powerful thing you can do to understand the ups and downs so you can feel better is to GET TRACKING.

No one else can do this part for you. Only you live inside your body, and can note the timing and severity of the symptoms, and note the activities in your life that may be affecting them.

So I encourage you all to get tracking with your Food-Symptom Tracking Tool here.


Despite your best efforts, simply tracking may not get you where you’d like to be. If you’re still confused about why your symptoms are flaring, I invite you to schedule a free Assessment Session with me here. I’ll share my thoughts about what you might be missing, and how you could investigate.

It’s Almost Time for Spring Cleansing

It’s Almost Time for Spring Cleansing

I used to do a cleanse every spring when I was in my 20s. My favorite acupuncturist created it, and called it the Spleen Vacation.

You would choose a list of 20 foods, and only 20 foods, to eat for a week, to give your spleen and liver a break. No animal products, and only whole foods. Like 1-2 grains, 3-6 veggies, 2 fruits, one healthy fat, nuts and seeds. It was hard, and I would eat a lot of rice, steamed greens and avocados, but I always felt better afterwards, more clear, clean, and calm in my brain.

But I would return to my normal (not-so-good) eating habits soon after the conclusion of Spleen Vacation. And I never used the step-by-step reintroduction plan I teach in my Inflammation Free program.

Well, I’ve come a long way, baby!

Why Cleansing?

The purpose of a cleanse is, of course, to clean out your insides, but I’ve come to view it as so much more.

A cleanse is also an opportunity to settle down your underlying issues, so you can gain clarity on what may be contributing to them. Often, our symptoms are made worse by foods we’re eating every single day, but we can’t see that because we keep doing it. The same goes for some of our self-care habits.

Are you wrestling with signs and symptoms like insomnia? Panic attacks? Sudden bouts of diarrhea or gas? How about bloating? Are you feeling generally depressed, irritable, or unmotivated? What about rashes or acne? Do you experience PMS?

Though all these symptoms or conditions may seem unrelated, in my practice, resolving them always begins with removing the top inflammatory foods, and adding anti-inflammatory lifestyle habits. I call this process “clearing the muddy waters” because the inflammatory foods really cloud the picture if you’re trying to understand what your body is doing.

Cleansing Can Help Resolve Symptoms

I love helping my clients focus on permanently eliminating the foods and habits that are mucking things up inside to help them resolve symptoms, and to allow us to see what else is going on in there.

It’s so often something small. A recent client came to me with body aches and pains, as well as challenging moods. They also weren’t sleeping well. They were worried that something was seriously wrong with them, and didn’t know what to do.

In their intake session, we discovered that they were drinking around four cups of coffee every day, and regularly relied on sugary treats in the afternoon when they were feeling tired and mentally worn out.

Though it’s never an easy conversation (some of you might say things like “You can have my coffee…over my dead body”, right?), I suggested at least reducing the coffee slowly. We were also working through an inflammatory food elimination diet.

They already knew gluten didn’t work for them, and suspected dairy didn’t either. But they found that eliminating sugar made a huge difference with the pain they have been dealing with for quite some time. Combined with the reduced coffee, they began sleeping better, as well. So often, experiencing this success inspires more action, and gives us some breathing room to figure out what to do next.

Small changes add up to big results.

And of course, the devil is in the details…they weren’t sure how to go forward long term without sugar, as their body was still craving it strongly. And this is a challenge we all have to face with our health issues.

How do we continue to make the right choices, when the temptations to make the wrong ones are so ever-present, delicious, and easy?

I’ve found that the answer lies inside of our own personal “why”. Why do we want to feel better? What would we do if we were free of that symptom?

To define our “why” provides our motivation. After that, success is a practice of taking action, however small, to keep moving in that direction. Some days, that may entail staring down the cookies and moving on to something else. Other days, it might be skipping the extra coffee. Some days, you’ll fall off the wagon, but you need to remind yourself about your WHY, and take action.

So get out there and get taking action, even small steps, and get cleansing.

If you’re ready to begin improving your symptoms from the inside out, so you can feel better and do more of the things you love, I invite you to learn more about my Inflammation Free program.

Nourish yourself with Soup

Nourish yourself with Soup

A winter cold swept through my family over the weekend.  The old me would have pushed through it, ignoring my body’s call for rest and restoration… and the old me would have ended up much sicker for much longer.  It pains me to cancel things that are important like social events, client sessions, and meetings.  But I have learned to do it.  Some things can’t be cancelled …like parenting or caregiving for elders.  Allowing myself to pull back from as much as possible when my body is working through an illness has been life changing.  The result is that I get sick less often and I get well faster.

Soup is another go-to when someone in my family is sick.  During these cold winter months, a hearty homemade soup is a great way to nourish, warm, and feed your body.  By starting with whole foods like organic veggies and clean protein, adding in some healing herbs, and healthy fats you are flooding your system with nutrient rich goodness that is easy to digest and soothing to sore throats.

Soup certainly doesn’t sound like any special life changing superfood. Yet soup has massive potential that often gets hidden behind the preservatives and artificial flavoring agents that are added to many store-bought varieties.

Making weekly (or even daily) soup with local, seasonal ingredients and high-quality broth is as potent as any superfood or supplement out there. It’s a wholesome way to nourish your skin, immune system, joints, digestion, mental health, and gut.

Starting with a base of chopped onion and garlic sautéed in coconut oil is a healthy foundation.  Onions have antimicrobial properties and are a great support for a burdened immune system.  In the Fall and Winter, soups made with root vegetables and hearty, healing herbs like sage, oregano, and rosemary are ideal.

Bone broth is another key ingredient in any soup.  Homemade bone broth is rich in natural gelatin which is anti-aging and great for rebuilding  damaged intestinal lining.  Making a weekly bone broth at home to have on hand for soup bases, sauces, and cooking liquid (use with water to cook whole grains or add to your crock pot when cooking a batch of beans).  Bone broth from scratch is as easy as throwing your leftover chicken carcass in a large pot of water and letting it simmer for 24 hours.

If you’re interested in getting healthy, restoring your digestion and boosting your energy,  check out my comprehensive program, Gut Restore.  The program is full of tips, strategies, tools, and recipes to help rebuild your digestive health and intestinal flora.

Enjoy this soup recipe in good health!

Curried Butternut Squash and Apple Soup

This is one of my favorite soups. I could eat it every day, it’s so tasty and nutritious. A good soup does wonders for the body and soul. Soups offer a certain comfort that other foods lack. They’re also a vehicle for nutrient dense ingredients.

Butternut squash is an excellent source of vitamin A and one of the healthiest starches you can get. It’s got a gentle sweetness to it which pairs well with a bold curry flavors and embraces the sweetness of apple. Apple and butternut squash naturally compliment each other. They’re harvested at the same time of year, they’re both high in fiber. When Fall comes around this is one of the first soups I whip up. It’s become a staple in my house and I hope you’ll enjoy it just as much.

Ingredients

1 Tablespoon coconut oil

1 onion, finely chopped

1 garlic clove, minced

1 Tablespoon curry powder

1 lb butternut squash, cut into cubes

3 granny smith apples, cut into cubes

4 cups homemade chicken stock or bone broth

1 tsp sea salt

1 tsp thyme

Directions

Heat oil in a large pot, add onions and garlic and simmer until golden. Add curry powder, salt,  butternut squash and apple chunks and cover with chicken stock. Allow to simmer for about 30 minutes until butternut squash is soft. Use an immersion blender or add to your blender in batches to create a smooth creamy consistency, enjoy!

  • Another alternative to cutting the squash is to split it in half, remove the seeds and roast in the oven with skin on oiled baking sheet at 400 degrees for one hour (or until fork can easily pass thru). You can then cool it a bit and scoop the flesh directly into the blender with the broth and other ingredients.
Is stress affecting your digestion? 5 tips for healthy stress-eating

Is stress affecting your digestion? 5 tips for healthy stress-eating

Are you stressed?  Chances are, your stress is affecting your digestion.  When we are in very stressful or chronically stressful situations, our fight-or-flight response gets activated.  In order to preserve needed energy to deal with what the body perceives as a threat (this could be a toxic boss, experiencing racism, marital conflict, financial stressors, internal stressors like infections or inflammation, etc), our wise bodies slow digestion down and sometimes even bring digestion to a complete stop.  This contributes to all kinds of symptoms.  Stress and anxiety also make pre-existing gastrointestinal conditions worse.

Since most of our serotonin is made in the gut, digestion that is disrupted by stress will interfere with our supply of this feel-good neurotransmitter.  Bring on the depression and anxiety.

What aspects of your life create stress?  Not all stress is bad, of course.  The stress we feel when working hard to complete a meaningful project on time or the stress we feel when preparing for long-awaited vacation are part of the landscape of life.  Stress that goes on for long periods of time or stress resulting from major dysfunction or threats to our well-being is the kind that harms our digestion (and therefore our overall physical and mental health).  Usually, we can’t eliminate or decrease these major stressors over night.  In the meantime, here a 5 things you bring into your diet to buffer the damage while you make your plan to downsize your stress load.

5 Tips for Healthy Stress Eating

  1. Eat dark, leafy green veggies.  Spinach, for example, is packed with folate which promotes the production of serotonin and dopamine … neurotransmitters that support calm and positive moods.   Raw greens can be hard to digest if your gut is struggling so cooking your greens first is helpful.  Massaging also works.. try this Kale Salad recipe for an easy dose of mood boosting goodness.
  2. Tryptophan-rich foods supply the amino acid needed to make serotonin and boost your mood.  Turkey, pumpkin seeds, and organic pasture raised eggs are great sources of tryptophan
  3. Fermented foods boost the beneficial bacteria in your gut which can improve digestion, nutrient absorption, and decrease depression and anxiety.  Try fermented vegetables (unpasteurized kim chee or sauerkraut are great), kefir or yogurt that are low in sugar(non-dairy forms like almond or coconut based varieties will be less inflammatory than those made from cow’s milk), and fermented drinks like kombucha or water kefir.
  4. Skip the sugar!  Stress often triggers sugar cravings.  Then we eat that sugar and begin the chemical process that leaves us craving more and more sugar.  Stress and poor digestion can create fatigue and leave us grasping for the quick energy and temporary mood boost (a brief high that puts us into an addictive cycle) that sugar can produce.  Though this might feel good for a few minutes, it is creating toxicity and gut damage that will make us feel worse in the long run.  Consuming refined sugar also sets us up for a blood sugar roller coaster that directly results in irritability, depression, anxiety, and disrupted sleep.
  5. Stabilize your blood sugar.  Skipping meals is one of the worst things we can do during times of stress.  Eating 3 balances meals per day with lots of whole foods is crucial to keeping our blood sugar stable. Aim for some fiber, health fats, and protein in each meal and avoid processed food to support your gut, brain, and overall well-being.  Keep healthy snacks like kale chips, pumpkin seeds, pistachios, avocado slices, flax-seed crackers, hummus, or coconut chips on hand in the event you get hungry between meals or have to work through lunch.

Lots more idea, recipes, and guidance for healing your digestion are available in our upcoming Gut Restore program.

Easy Kale Salad for healthy “stress eating”

Easy Kale Salad for healthy “stress eating”

When you are under stress, healthy eating becomes more important than ever.  Eating well when times are tough can help boost your mood, decrease anxiety, improve sleep, promote digestion, and minimize the damage stress does to your gut (and your brain, hormones, immune system).

Whole foods, especially dark leafy greens are superheroes when it comes to mood and digestion.

Give this easy massaged kale and apple dish a try.

MASSAGED KALE WITH APPLE

  • 4 cups kale, thinly sliced
  • 1 cup parsley, chopped
  • 1 large lemon, juiced
  • 1 avocado, chopped
  • 4 tablespoons extra virgin olive oil
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 large apple, chopped
  • 1/4 cup carrots, shredded

Suggested toppings: pumpkin seeds, sunflower seeds, dried cranberries

Add kale, lemon juice, and sea salt to a bowl and massage well with clean hands.  The kale should turn bright green and become softer (1-2 minutes).  Add all other ingredients and toss.

Top with pumpkin seeds for that extra protein and tryptophan (for blood sugar stability and serotonin production) and dried cranberries if desired.

What healthy foods do you eat when you’re stressed?

The Superhero of Condiments

The Superhero of Condiments

Guacamole gets my vote as a superhero among condiments. It’s easy to make, so yummy and filled with healthy fats, vitamins, enzymes and fiber. At the store you can find so many pre-made versions of guacamole that are loaded with artificial preservatives and MSG. Or, even worse, those flavor packets with bad iodized salt, MSG and dehydrated vegetables that you’re supposed to mix in with wholesome precious avocados.

Fresh, homemade guacamole from scratch takes less than 10 minutes and is infinitely better than anything you can get from the store.

You can do the basic recipe or get creative with flavorful variations. I love adding a fresh chopped tomato or red onion or even cinnamon to my guacamole for an extra burst of flavor and color. If you like it spicy you can experiment with adding any of the rainbow of hot pepper varieties. The options are deliciously endless. But for now, here is the basic version..

The Basics of a Beautiful Guacamole

The most basic version of guacamole that you can mash together in under 5 minutes.

2 ripe avocados
1 clove fresh minced garlic
1 tablespoon lime juice
Handful chopped cilantro
1 teaspoon sea salt
Drizzle of olive oil

Mash the avocado and mix in the rest of the ingredients.

 Some days there is nothing better than sticking to the basic and keeping it simple. On on other days you might want to jazz it up…

Guacamole Supreme

2 ripe avocados
1 clove fresh garlic, minced
1 tablespoon lime juice
¼ cup red onion, very finely chopped
1 jalapeno pepper, seeds removed, very finely chopped
1 ripe roma tomatoes, finely chopped
1  tablespoon olive oil
1 teaspoon sea salt
Handful of both cilantro and parsley, finely chopped

Mash the avocado and mix all ingredients together.

If you like it ultra smooth and fluffy, add all ingredients to your blender and process until velvety.

How do you guac? Comment below!