@PHUIBD 💙

Crohn's & Colitis UK @CrohnsColitisUK · Apr 21, 2021

Less than a week to go until the launch of our new report on the state of IBD care as part of @ibdukteam. Tweet your politician to ask them to support the launch and register yourself here:

crohnsandcolitis.org.uk/news/how-can-w…

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Charlie Lees Verified account @charlie_lees · Jul 20, 2024

Have you ever noticed that the lifestyle advice we give to IBD patients is often the same as general health advice?

It's a simplifying realisation.

Here are my six core pillars for a healthy lifestyle, whether you have IBD or not:

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1. Sleep Well

Aim for 7-8 hours of actual sleep per night, not just time in bed.

I use a Whoop to track mine, and I've learned I need an extra hour in bed to hit my sleep target. Measure your sleep - you might be surprised.

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2. Eat Right

This sounds simple, but it's challenging in our current food environment.

Any urban dwelling human spends most of his days dodging armies of delivery bikers bringing tepid fast food to people’s sofas. A whole ecosystem has come into existence to solve a problem we did not have.

Here's what to aim for:
• Cook from fresh ingredients when possible
• Eat mostly plants +/- some good quality meats
• Avoid processed foods where possible
• Cook with healthy oils
• Limit sugary foods
• Try to eat communally - it's how we've evolved to eat. This is the cornerstone of the Mediterranean diet.

If you have IBD, particularly small bowel Crohn’s disease, then much of this advice is turned on it’s head, as we look to limit fibre intake. I would say consult with your dietitian but we both know full well that this is a luxury that few people have, especially in the UK.

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3. Manage Stress

Stress is unavoidable, so develop a system to handle it.

This could be:
• Talking to a friend
• Journaling
• Exercising
• Meditating or practicing breathwork

Find what works for you to sit with your emotions and deal with stress effectively.

I have found a combination of exercise, journaling, and regular therapy works best for me. But like everyone, very much just a work in progress.

In an ideal world I would recommend that IBD patients speak to a psychologist but this is something very few are able to access. One day maybe … until then hopefully these small pieces of advice are helpful.

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4. Exercise Regularly

In my opinion, there's no better medicine than exercise.

Aim for a mix of:
• Cardio
• Strength training
• Stability/mobility work (especially important as we age)

If you are new to exercise start slow and find something that you a) enjoy and b) can commit to on a regular basis. It might start with a 30 minute brisk walk each lunchtime. Those with dogs have a definite head-start here!

There is some emerging evidence that exercising regularly may help patient with IBD stay in prolonged remission and avoid flares!

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5. Get Outside

Spend time outdoors, preferably in nature. There's something uniquely beneficial about being in open spaces, living as we're meant to.

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6. Nurture Relationships

Foster close friendships and family ties over time. Human existence is meant to be shared. In our increasingly tech-driven, solitary lives, it's crucial to remember the importance of human connection.

These pillars can help you stay well physically, mentally, and spiritually, whether you're already healthy or living with a chronic illness like IBD.

Many of these practices, particularly diet, stress management, and exercise, are great for your gut microbiome - which is especially crucial for those with IBD.
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Remember, there's no one-size-fits-all approach.

My hope is that you might find something in here helpful, wherever you are in your journey through life with, or without, IBD.

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@PHUIBD 💙 @PHUIBD · May 25, 2024

Here an amazing opportunity to meet and greet others with IBD!. Come share your experiences!
See flyer for details!

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