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Navigating Autoimmune Part 1: I Was Just Diagnosed - Where to Start?

Updated: Apr 10, 2024

I just got diagnosed with Ulcerative Colitis and I don't know where to start...

Same. At least that’s where I was years ago when I was first diagnosed. Demoralized, depressed and in the middle of a flare that was kicking my ass.


In those days I wish the internet wasn’t so big. I wish there wasn’t so much contradicting information out there. I wish I knew what direction I needed to go to get my healing journey started ASAP.


If I knew then what I know now - which is barely scratching the surface of things to know about IBD - this is the guide I would write for myself. The core three categories I would optimize are:

  1. Food

  2. Lifestyle

  3. Detoxing


 

FOOD


We have become a culture that lives to eat, indulging in foods that are processed, filled with added sugars, preservatives, colorings, and chemicals. We are not made to thrive on this stuff. It doesn’t take much googling to understand the link between the Standard American Diet (SAD) and so many chronic illnesses.


We need the mindset to become eat to live. That means fueling our bodies with the best possible foods. I would follow either the Autoimmune Paleo protocol, the Specific Carb Diet, or UMass Auto Immune Diet. Each of these three are whole-food based and give a framework that is digestible and easy to follow. My personal preference is the AIP diet. It is stricter, but the body is in a fragile state and removing any food that could cause damage is necessary. I cross-referenced this with the Low FODMAP diet, which is a common approach to help with IBS, or irritable bowel syndrome. The reason to do this is because high FODMAP foods contain compounds that are known to cause intestinal distress such as gas, bloating, cramping, etc. This could lead to more bathroom trips, and we certainly don’t want or need that.




Unbound Wellness by Michelle Hoover has a nice printable AIP food list to have and what to avoid.

Eat Beautiful by Megan Stevens has a great printable AIP+Low-FODMAP food list.


It’s a simple yet hard concept – only eat these foods. If you eat something and it feels terrible, don’t eat it again. If this is a topic you would like to learn more about, let me know in the comments. It goes real deep!


Equally important as what types of food you eat is sourcing. Try to get as much organic produce as possible, especially “The Dirty Dozen”. Any protein should be grass fed, pasture raised, organic, hormone free, etc. If your area has a farmers market on Saturday or Sunday, they are the best. You can get all the best local produce and proteins. And enjoy it, ya know? Supporting local, collecting ingredients to fuel and heal your body, a little people watching. The good stuff!


Make sure to cook down greens and veggies. This weakens the cell walls and simplifies digestion, overall making it easier on the gut. Cooked salads are the bomb! And wash all fruits and veggies. Berries naturally shouldn’t be able to sit on a shelf for a few days without starting to turn, let alone 2 weeks. Most grocery store produce is covered in coating chemicals to slow down the ripening process. Organic or not. And don’t trust when produce says “triple washed and ready for consumption” … give that a nice wash down when you’re ready to use it.


And in case it's handy here's some useful kitchen equipment:


 

LIFESTYLE


Start small. Work on stress management and mindfulness. As you get things in line you can take lifestyle modifications so far. Here’s a quick morning routine to help get started:

  1. Adjust your schedule to get 8+ hours of sleep. If you can’t for a few nights don’t stress. That’s the exception, not the rule. And for goodness’ sake don’t pick up your phone and jump right on social media, texts, or emails.

  2. Upon waking drink 16oz of filtered water mixed with fresh squeezed lemon. Splash some apple cider vinegar in there if you’re feeling spunky.

  3. Lay on the couch/floor/bed and listen to a guided breath work YouTube video. 10-15 minutes is all it takes. I’m loving Wim Hof’s beginner guided video.

  4. Grab a piece of paper or journal and just jot down 3 things you’re grateful for. Can be one word, one sentence, one page. Don’t constrain it and don’t stress about it. Just try to get some positivity in your life.

  5. Spend time getting your food together for the day. Pack your fresh new whole food lunch with some compliant snacks and get yourself setup for the day.


If you are feeling up for it try to get outside and go for a walk or hop on the floor and do some yoga. There is so much power and healing in movement. A hike in nature can also do wonders for overall wellbeing.


image of woman doing a breathing excercise

During lunch and/or at any moment when you feel overwhelmed stop for 2 minutes and breath. 7 second inhale, 4 second hold, 8 second exhale. Not to get sidetracked here but during any anxious, stressful, or overwhelming scenario the one tool you will always have with you is your breath. That is your one constant in a highly stimulating, face paced world. Use it. Feel it. Let it sooth you.


Anytime you eat do not do it standing up, in a rush, or directly after a stressful event. Warm it up, sit down, slowly chew through everything you can, and enjoy it. Our digestion is suppressed when we are stressed. This is due to the chemical changes that occur during out “fight or flight” response.


To round out the day try this evening routine or a modification of it:

  1. Put the phone down 1-2 hours before your target bedtime. No texting, socials or emails. You don’t need to be connected all the time. And you don’t need to respond to worry about a stress-provoking email that comes in right before bed.

  2. Make some tea. Try SleepyTime Extra with valerian root to help relax you and ease you into sleep.

  3. Instead of looking at a screen, work on something that brings you joy. Journaling, drawing, music, woodworking, etc. If it does entail a screen like a heart-felt Ted Lasso binge, or trying to become a blogger like yours truly, do yourself a favor and get blue-light blocking glasses.  

  4. When you get into bed, grab some castor oil and lather some on your belly. Place a thin town over it and put a nice warm heat pad on there. This is called a castor pack and is great for detoxing.

  5. If your room is not totally dark, then put on a light blocking eye mask. Come back to your 7-4-8 breathing or another relaxing breathing method and think about the 3 things you’re going to write in your gratitude journal tomorrow morning.


Doing this might not be possible every night. You can and will come up with a routine that you feel good with. The important part is working on managing stress, ensuring you are getting rest and becoming more in-tune with your body. I’m certainly no monk, I can hardly meditate for more than 15 seconds but the act of doing it eventually turns into more than a chore, and it feels great. Don’t always reach for the phone. Breath. Care for yourself. Give yourself some grace.


I know this all is easier said than done. I pushed myself at work and became so chronically stressed I had to take a 6 week leave – from my own company. That was a very hard choice but at the end of the day we can’t do or have anything if we don’t have our health. Your biggest focus to get better needs to be YOU.


 

DETOXING


This is multi-faceted. Both body and environment. Detoxing from social media to improve anxiety, detoxing from potential mold exposure or other toxins, detoxing from relationships that cause angst. I like the list approach and it feels less overwhelming. Here’s how I would detox immediately:

  1. Limit social media exposure or remove it all together. Once you get past the initial FOMO (fear of missing out) it’s freeing.

  2. Limit exposure to negative people. Co-workers, bosses, friends, etc. If you can, engage less with those who take energy away from you. Talk with those who are a "breath of fresh air"

  3. Gratitude journal to keep your mind on positive thoughts

  4. Lemon water 1st thing. Bonus points if it’s warm.

  5. Do something that makes you sweat. I love hopping on the bicycle.

  6. Intermittent fasting. Set an 8-hour eating window and don’t consume anything besides clear fluids for the other 16. I aim to eat 11am-7pm daily.

  7. While fasting, take some charcoal capsules with plenty of fluids. Don’t eat before or 4 hours after.

  8. Drink herbal tea. Dandelion root, ginger, chamomile, and milk thistle tea are some of my favorites.

  9. Castor packs every night before bed. Leave the heat on for at least 15 minutes.


This won’t be right for everyone but at the end of the day none of these changes will be bad for you. We were never meant to eat heavily processed foods or be “on call” at any given time during the day. Go off the grid from 6pm to 8am, or whatever fits your schedule. Set boundaries. Don’t let others impact your well-being. Very few doctors are going to advocate for you to live a more balanced life. You are your own advocate.


When I got diagnosed with ulcerative colitis I was overwhelmed with supplements. I don’t want to delve into them in this article but I will soon! However, I have personally had great success with Qing Dai to quickly halt flare symptoms. I mix ¼ tsp with coconut yogurt and I believe that is single handedly what stopped my bleeding in my most recent flare. It gave me a crushing headache in the mornings for 4-5 days and then those went away. For those days I did use coffee to cut the headaches. Other noteworthy supplements are:


If you would like me to expand on any of these topics, or have any questions please let me know in the comments. Subscribe to receive updates on new articles and hopefully a newsletter - at some point!


With appreciation,

Chris


I got diagnosed with ulcerative colitis... and now I know where to start


Part 1 - Navigating Autoimmune - Where to Start?

Part 2 - Navigating Autoimmune - How Stress Impacts Disease


Part 1 - Navigating Autoimmune - Where to Start?

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©2024 by Lily & Chris

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