My Recipe for a Better Life with Autoimmune Diseases

This post is about my strategies in order to improve my quality of life with autoimmune diseases

I have been living with a condylar resorption in the mandible since I was a kid (1990s), posterior scleritis in both eyes since 2009, spondylitis and crohn's disease since 2010. Please read my story on the home page for more information, or contact me.

What matters the most to me right now is my jaw issue, as the resorption has damaged my cartilage and bones, and it affects my bite and quality of life at every single moment (closing my lips, breathing, swallowing, chewing, sleeping, exercising). My diseases are in remission so I feel grateful not being affected by any other symptom apart from the jaw joint and all the postural issue that goes along with it. 

Well, let's dive into it. 

Hereafter are my rules, meaning the things that I try to do on a daily basis. I am a bit obsessed with my health, it's true. However I aim at not being perfect. 

These things have a profound effect on my mood, sleep and energy level.

1) I make sleep a priority

If I don't, I may have digestive disorders, severe tensions in the jaw and neck, light pain in the eyes, brain fog, lack of energy.

• Going to bed at the right time. For me, the ideal window is between 9.30 PM and 10.30 PM. 
• Sleeping in a dark room. I turn off the lights to be in complete dark room. I have a sleeping mask and I wear it in the morning when I need some extra sleep ( between 6 and 9 AM) 
• Sleeping enough. I need 8 hours. 
• Sleeping without being hungry. I never sleep on a empty stomach. That would trigger insomnia on top of the symptoms listed above.
• Not lying down right after a meal. I try to finish my meal at least one hour before going to bed. If I eat after 8.30 PM, I will have a meal super digestible (a medium sized portion of meat or fish, and mainly well-cooked non starchy and cruciferous veggies with moderate amounts of good fats, that's it) 
• Avoiding bright lights and screens when the sun goes down. I turn off my computer and iphone at 7 PM. From 7 PM, I allow myself to listen to podcasts or to read a book.
• Going outside at least for 30 minutes per day and exposing my eyes to bright light in the middle of the day. 
• Not wearing my sun-glasses all the time and aiming at going outside at least 20 minutes per day. 

Extra readings

http://chriskresser.com/how-artificial-light-is-wrecking-your-sleep-and-what-to-do-about-it
http://robbwolf.com/2012/02/23/sleep-sleep-sleep-how-artificial-lighting-and-cortisol-impact-zzzs/

http://autoimmune-paleo.com/?p=1017
http://www.marksdailyapple.com/the-rich-and-measurable-benefits-to-spending-more-time-in-nature/#axzz2Vxhs91yE

A good podcast about the effects of lights on our health

http://notjustpaleo.com/podcast-30-dr-richard-hansler-lights-influence-cancer-sleep-obesity-depression/

2) I live now: mindfulness is my favourite word

Being mindful means "being in the moment".

It has helped me to sleep.

Being mindful is not that easy. I had a fantastic teacher: Judith (http://yourmindcoach.com.au/)

If you google "Mindfulness", you will find lots of articles. My favourite author is Jon Kabat Zinn. 

3) I learn to eat what nourishes my body and makes me feel great physically & mentally

Food is powerful. It has the ability to make me more healthy or less healthy (quote from the book It Starts with Food)

Food impacts my physical and emotional states. Then, I am constantly listening to my body. It is not an obsession. It is just like listening to my closest friend. I do my best to be helpful if they need me. Being watchful allows me to tweak my diet accordingly.

I don't eat any grain, legume and dairy (guee only for now). I noticed that I don't digest onions and pears, even cooked. I am not doing well with almonds, even soaked. I can only tolerate small amounts of coconut cream, probably because it is a FODMAP.A what? Check this out: http://www.helphub.com.au/carbs-that-may-cause-problems-fodmaps-2 

I can not eat more than 3 squares of raw cacao without having an itchy throat, and I should not have them after 3 PM, otherwise I will not sleep (cafeine). 

I can only eat stewed bananas and apples. If I eat them raw, I am very bloated and my bowel movements are disturbed. 

I do really well with fish, meat, egg yolks and cooked veggies, luckily! Bone broth, fatty fish and liver (from healthy pastured animals) are my superfoods, and I have them almost daily. 

Eating is highly individual. We all want to feel great, don't we?. Not just "good". Fatigue, brain fog, poor digestion, depression or lack of sex drive are signs that our bodies are not functioning optimally. Tailoring our diet helps more than we would think. As soon as you discover the power of foods, you aim at one thing: feel great all the time.

4) I exercise according to my needs, not according to what the "Fitness Experts" say

No one is expert of my body, nor is the most passionate Personal Trainer. 

At the moment, I try to walk 45 minutes, 3 times per week, in the fresh air. I do some resistance training one to twice a week, without exhausting myself. I use my body weight and light dumbbells (3 kg maximum). 

I use a foam roller pretty often to relax my whole body. Have you read my post? http://www.helphub.com.au/get-well-with-the-magic-of-foam-rollers

If you have adrenal fatigue or a chronic condition, make sure you do not stress your body. Exercise is a stressor. It should be done appropriately, in order not to trigger any extra fatigue or inflammation. Read this article: http://chriskresser.com/why-you-may-need-to-exercise-less

5) Health is an on-going project. I keep a diary

I write down my thoughts in a diary on a daily basis. My diary is a dietary record as well as a way to track my sleep and my mood. 

I am now able to identify easily what makes me feel good or not.

It is also a gratitude journal.

What do you think? How do you take control of your health and happiness?