Tips for Cold & Flu Season

As December fast approaches (my favorite time of the year!) so does the winter which means cold & flu season! Getting unwell or catching a cold or the flu isn't fun for anyone, but it is especially not fun for IBD sufferers on immunosuppresants. Immunosuppresants are one of the drugs used to manage IBD, and they are a class of drugs that reduce the immune system which makes patients more susceptible to catching illnesses. I have been on immunosuppresants for 2 years now, so wanted to share a few personal tips of how I combat cold & flu season on these nasty drugs!

1. Vitamin C
Pretty much since going on azathioprine (immunosuppresant drug) I have taken a vitamin C supplement daily. Vitamin C helps protect cells in the body and keeps them healthy so it is a good immune booster. I take 1000mg tablet once a day but if I feel like I am coming down with something I will up it and have berocca or I am a big fan of the Vitamin C Powder sold in Holland & Barrett. It tastes AWFUL but really does the trick. I generally can ward off the full affects of illness with this powder.

2. Antibac Gel
I always carry antibac gel in my bag to use on my hands, this is especially important when travelling on buses/trains to work as every surface you touch has been touched by hundreds of other hands. I find using the gel really helps, another tip if you travel on train or bus is covering your mouth and nose with a thin scarf. If you are on a carriage of coughers, a thin cotton scarf over your mouth and nose will prevent their germs getting into you. It also keeps you warm!

A friend got me this Hand Gel from a holiday in America and I love it, it clips into my handbag and looks so cute! Whenever I go to the US or a friend goes, I have to get a restock (easily pleased!)

3. Manuka Honey Elixir
If I feel myself coming down with a cold/sore throat, manuka honey elixir is my go to. On a holiday in Dubai I got really sick and had a blocked nose and sore throat - just an awful cold so I went to a pharmacist and they gave me a variety of medicines. I went to just buy the cold & flu capsules but the lady explained that the combined capsules had a reduced dose of everything and to get shot of my cold quicker I was better getting separate medicines. So the honey elixir was for my throat, I then got an antihistamine which had decongestant properties and dissolvable paracetamol which would not harm my tummy or counteract any of my medications. It was the quickest I was ever able to get rid of a cold! I have since found the Manuka Honey Elixir sold here at Holland & Barrett and it is my go to when I feel a cold coming on.

4. Dissolvable Paracetomol
Having Crohns Disease means that a lot of medication, I can't take as it will affect my tummy or interfere with my medication, luckily paracetamol is OK to take. I have this in tablet form, but when I have a sore throat or a cold I take it in dissolvable form as I can have it in a hot honey and lemon. It's like a homemade 'lemsip' but is safe for me to take with my illness.

5. Water
Water is literally the cure to everything! I try and drink 2-3L at least each day of water to keep healthy and flush my body. People with IBD are meant to drink even more than the recommended daily amount, due to them being susceptible to dehydration from frequent bowel movements. So when you are feeling under the weather, it is essential to be keeping up fluids.

7. Veggies
Fruits & veggies are packed with vitamins and antioxidants to keep you healthy and I incorporate lots of them into my daily diet. People with IBD often cant tolerate a lot of fruit & veg due to it being to fibrous, so when I have to ease off it, I keep the nutrients in my diet by using my trusty Nutribullet. I like making fruit smoothies and soups, and this way I can peel and break up the foods before they enter my body making them easier to process. When you are under the weather, getting your fruits & vegetables in will get you feeling better a lot quicker.

8. Rest
If you are unfortunate to have got unwell, it is important to listen to your body and if your body is telling you to rest then you should. Sometimes you need a day in your PJs to recoup and that's OK. You will end up doing more damage if you keep forcing yourself, so don't be afraid to rest. You're not giving in, you're giving your body what it needs.

I hope that these tips can help you! And if you are feeling poorly I wish you better very soon!

XOXO Crohnie Girl 

Spicy Thai Peanut Sweet Potato Curry

I was having my girlfriends over for dinner so wanted to cook something that they'd really enjoy and prove to them that vegan food can be yummy! So I decided to make a Thai curry and it got top marks all round. Here is how I made it ...





You will need ...

• 120ml smooth peanut butter
• reduced sodium soy sauce
• 3 tablespoons apple cider vinegar
• 2 table spoons honey
• 1 teaspoon grated fresh ginger
• 2 cloves of garlic pressed
• 1/4 teaspoon red pepper flakes
• 2 tablespoons water
• 2 sweet potatoes, peeled & cut into chunks 1inch long and 1/2 inch wide
• 1 red bell pepper de-seeded and cut into bite sized strips
• 2 table spoons coconut oil
• 1/4 teaspoon cumin
• salt & pepper to taste

Served with...

• 2 packets of microwaveable white rice
• 2-3 spring onions slices
• Handful of torn cilantro
• Handful of crushed peanuts
• Sriracha

Method...

• Preheat the oven to 220 degrees Celsius
• Toss the sweet potato chunks in coconut oil, cumin and salt. Toss the pepper with salt & oil. To make sure each piece was coated, I used a zip lock freezer bag to put everything in and then shake around.
• Once coated place the veggies on separate baking trays in a single layer. Roast the sweet potato for 35 minutes in the middle of the oven, and the pepper for 20 at the bottom of the oven, tossing halfway. The veggies will be soft and caramelised on the edges when ready.
• Whilst the veg is cooking, make the sauce. In a bowl whisk together the soy sauce, peanut butter, apple cider vinegar, honey, ginger, garlic, red pepper flakes and water. If the sauce is too thick or too spicy, whisk in a little more water. Warm the sauce in the microwave once the vegetables are cooked.
• Cook the rice in the microwave as per the instructions on the bag, plate up and add the vegetables on top. Once heated the sauce, pour on top also.
• Finish with a sprinkle of chopped spring onions, cilantro and crushed peanuts.

And it is as easy as that!! Such a yummy simple dish.

Power of Plants

For all IBD sufferers, diet plays a huge part and there are thousands of theories and diets supposed to ease symptoms. But the difficult thing is, is that everyone is different, so what works for one person would not necessarily work for another. This is where you have to experiment and take part in a little trial and error which isn't the nicest of things knowing that something you eat could hurt you, but unless you try you never know.

The FODMAP diet is a good place to start which is an elimination diet, completely stripping your diet down and then reintroducing one food at a time to see where your problem areas are. This is a big task and not easy, but it is a great place to start. I used an app on my phone called 'Monash University Low FODMAP Diet' which helped me as it had all the foods on there and I could easily follow what stage I was at and also get recipes. So I would recommend getting the app if you are going to give it a go! I went on the FODMAP diet as I was suffering with my tummy and hadn't yet been diagnosed with Crohns and was told I just had IBS. So desperate to find a way to alleviate my symptoms, I went on the elimination diet. On the FODMAP diet I found that gluten was a big problem for me. So I have been gluten free for around 3 years now. After following a strict gluten free diet for around a year, my symptoms hadn't improved and this resulted in me getting my Crohns diagnosis after being hospitalised. Following diagnosis, I read even more into nutrition and diet now that I knew what I was dealing with and I ended up seeing a nutritionist expert who carried out an intolerance test on me. She confirmed my gluten intolerance and also found I was intolerant to diary, onions, peppers, red meat and other foods. Now I was faced with a totally restricted diet, but was told that I could one day get over my intolerances so shouldn't loose hope. With the guidance from the nutritionist, I was able to finally find foods that worked for me and after getting creative in the kitchen was able to make yummy dinners that wouldn't hurt me and still tasted good.

Getting to a stage where I could enjoy food again was by no means easy, but it was really worth the struggle. I am always open to new ideas with my diet and always reading new research and articles related to IBD diets. Whilst researching, I have read a lot about plant based diets and how a vegan diet can really benefit your health. I haven't been eating dairy or red meat for quite some time, so the only thing I was doing that broke the 'vegan rules' was having eggs, chicken & fish so I did toy with the idea of going Vegan. But I always thought it would be too hard.. I was so restricted anyway so how would I manage cutting even more out? And how could I think of meal plans without a chicken breast? (my staple!) So I had always talked myself out of going the whole hog and switching to Vegan, but a couple of months ago when my Crohns flared up and I ended up being hospitalised again, I strongly considered the benefits of going Vegan. After some more research and deliberation, I took the plunge and went Vegan!!

Now I have been eating a plant based diet for just over a month and already have seen such benefits. At first it was a bit of a struggle, with detox headaches and feeling really bloated eating so much fibre but now it has evened out and I feel so much better for it. I am getting better sleep, have clearer skin, less stomach pains and more even/regular bowel movements. I'm also enjoying food so much and love getting creative in the kitchen and cooking up new recipes and trying new things. For me, I feel like this is a magic wonder diet! Now I'm not saying it would work for everyone as like I said previously, everyone is different, but I would really recommend doing your research and maybe giving it a go. I was worried I wouldn't be getting a complete healthy diet by switching to Vegan, but you underestimate how much you can actually eat. I enjoy lovely pasta dishes, potato curries, veggie salads, bean burgers, falafels, quiona stir frys - there is so much you can enjoy. A difficult thing for me has been finding meals that are gluten free as well as vegan, but I have just found that this is best to make things from scratch, such as veggie burgers. Another difficulty has been eating out. Although food intolerances are becoming more common, and a vegan diet is becoming more popular, a lot of restaurants still haven't caught on and eating out can be difficult. I find sometimes it's easiest to just order side dishes and make up your own meal, but sometimes it is just easiest to ask the waitress if anything can be made up for you. Most places are generally quite helpful.

Everything the body needs to thrive can be got from a plant based diet. Most people think you can't get enough protein from a plant based diet, but veggies are packed with protein! Also, on average an adult female only needs 46grams of protein per day, so all of this can be got from plants and without the saturated fats got from eating protein in meats. The only thing that can't be got from a plant based diet is a vitamin called B12. B12 is a vitamin vital in the normal functioning of the brain and nervous system as well as the formation of red blood cells. It is involved in the metabolism in every cell of the human body so it is an essential vitamin. B12 cannot be produced by fungi, plants, animals (including humans) and can only be produced by bacteria and archea as they have the enzymes for it's synthesis. Substantial sources of B12 include animal products (fish/meat) fortified foods and supplements. B12 is basically a form of bacteria, that can latch onto an animal and that's how it can be gained by humans through diet. So if following a plant based diet, the best way to get B12 is through supplements. I found that I was suffering with bad migraines before taking B12, but once adding it to my diet through supplements, the migraines were gone!

I know it sounds like a lot to take in, and really it is! But I wouldn't shy away from it and really would encourage you to do your research. I watched a few documentaries which were beneficial and a good way to get a lot of knowledge fast. I would recommend watching 'What the Health' and 'Cowspiracy' which can both be found on Netflix. Bare in mind these documentaries are very one sided, so be sure to not take everything as bible and do your own independent research also.

Make sure you are changing your diet for the right reasons, and do what is going to work for you. The main reason I wanted to try a plant based diet was after hearing so many people with illnesses and diseases manage to come off their medication through a plant based diet! I found this so motivating so it spurred me on to go head first into a Vegan diet. Also remember, while this diet has worked for me, everyone is different, and if you find that a 70% vegan diet works for you while still eating eggs, or you still want to eat fish, then that's great and that's what works for you. There is no 'magic diet' or cure to Crohns as sadly we all know, so just do whatever is best for you. I will be sharing some of my recipes on here so watch out! If you would like to follow what I am eating daily, or get any of my tips then follow my instagram - www.instagram.com/xoxocrohniegirl 

XOXO Crohnie Girl

The New Normal

Aaaaaaand it's back. How stupid do I feel for thinking I was 'normal' again. For tricking myself that I was 'fine' now. I'll never be 'fine' or 'normal' and this flare is just another reminder of that. I have a chronic illness that will not go away for the rest of my life... no matter if I feel well, or have periods of remission, it will still be there. Just waiting under the surface to come back and bite me when I least expect it. When everything is going right, it will come back and remind me that I'm not 'right'.

Over the last few months ALOT has happened in my life, so I was silly to think it wouldn't impact on my body. I started redeveloping a home, started a new job, and then moved into my new home. Which for anyone would be a lot, but for me it has been a lot a lot! I knew tackling a big thing like this was going to be a challenge for me, so all along I stayed aware of that. I listened to my body if I felt tired, I made sure I was eating right, had regular appointments with my doctor and really felt like I was doing all of the sensible things. But this is the problem with Crohns, no matter how hard you try you cannot make it go away. It is an incurable disease that can only be managed not cured, and although I thought I was managing it, I couldn't control what it was doing to my body. At the time I felt ok, and I think this was probably down to excitement and adrenaline that just kept me going but about a month and a half into my new job and new home, everything all caught up. I think I had increased anxiety and stress thinking I was coming into a flare and panicking what I would do with a new job. I was trying to set a good example of myself and proving I was the right decision for the job but this was becoming increasingly difficult when I felt so poorly. I was spending more time in the toilet than at my desk, feeling faint whenever I stood up, passing blood and all the while slapping a fake smile on my face pretending I was ok when all I wanted to do was burst into tears. I knew I had to listen to my body and it was screaming out for me to notice, so I did end up calling in sick with the hope that a days rest would help me out. But as the days went on, every morning I woke up feeling worse and eventually succumbed to the inevitable and went to A&E. I knew I needed to go to the hospital but was putting it off, I didn't want to admit I wasn't well. I didn't want to admit I needed the hospital and doctors. I didn't want to admit I was in another flare... After going to A&E I was admitted to hospital and put on my 4th course of steroids which were started intravenously and then I was sent home to be on an oral course for 8 weeks. 8 long weeks of prednisolone. Joy! Now not only did I have my flare to deal with but the side affects of pred - insomnia, weight gain, bloating, acne, mood swings, depression, the list goes on. Part of me felt relief that I could start to feel better, but another part of me felt like I was back to the beginning. But it wasn't the beginning, this was just life for me now and something that is likely to happen for the rest of my life. Up and down, in and out of hospital, this was my reality and I felt such sadness. I felt like I was grieving my old life all over again, the life I had pretended I had got back for the past months. I found it hard to look positively into the future, especially hearing that I had thickening in my bowel; my immediate thoughts turned to whether I would need surgery. I couldn't look at the positive side.

Now four weeks on, four weeks of sleepless nights, four weeks of tears, four weeks of feeling completely shit, I am looking at another four weeks of this! But I am trying to look at the next four weeks more positively. I am always so hard on myself and get so impatient that I'm not feeling better already, but in reality it's going to take time. My body is going through a lot, and now being on steroids is going through even more so I need to respect that. I might not feel back to myself by tomorrow, or the next day or the day after, but each day I am improving and that is what I need to focus on. The steroids have improved my stomach pains and I have now stopped passing blood, which is a massive improvement but I am still feeling so far from myself. I can't stand up for long periods of time without feeling faint, I don't have much of an appetite, I feel sick, everything aches, I can't sleep and I have a mouth full of blisters and ulcers. It is so hard to stay upbeat when you feel like everything is going against you. But I am trying my best to be positive and trying anything and everything to make myself feel better. One of the things I know, is that I need to keep eating little and often to get my strength back, but it's difficult when food causes me pain and makes me feel so ill. I have been trying to get nutrients in through having my smoothies again and this has really been good for me. I've also just been eating things I really fancy, so at least when I do eat it's something I enjoy. To follow what I eat check out https://www.instagram.com/xoxocrohniegirl/ and feel free to take any tips!

Having Crohns Disease is a daily battle, an uphill struggle and the only way to beat it is to fight. It is so so much more than just an upset stomach and really is as much of a mental illness as a physical illness. Every time things get hard I want to give up, but the determination in me keeps me going. I've got this far, I can go further. Keep fighting, keep pushing on, don't let it win!

IBD and the Menstrual Cycle

The 'Time of the Month' is horrible for all females, but sufferers of IBD feel the joyous effects of the menstrual cycle even more. The menstrual cycle isn't just for the few days you're on your period, it lasts pretty much the entire month with different things happening to your body each week. Then just when you feel that you're over it, you start the cycle again!

Each woman has a different experience with their period, some feel worse the week before, some during and some don't experience much of any symptoms. For women with Crohns disease (or colitis) the menstrual hassles don't just end at bloating and cramps, it can actually induce what can be described as a 'mini flare'. Evidence shows that the fluctuation in hormones throughout your cycle disrupts the body's balance, causing things to go out of sync. Hormones called prostaglandins in particular are thought to have a role. The lining of the uterus releases prostaglandins when you have your period, and these are the hormones that help the uterus to contract during a period. Prostaglandins also help muscles in the digestive tract to contract. So an increase of prostaglandins during your period can cause your digestive tract to contract as well as your uterus leading to uncomfortable stomach cramps and diarrhea. As well as this hormone, estrogen and progesterone have an affect on movement of food through the digestive tract, which means the processed is sped up resulting again in stomach cramps and diarrhea.

Unfortunately, periods are just something we have to deal with but there are ways to help and cope with the effects. Many contraceptives can help to ease symptoms, it is just about finding the right one for you. For me, the pill is ineffective as it is absorbed in the small intestine. As I have a poorly broken small intestine this isn't the best for me. But it doesn't stop there, there is the contraceptive injection that can stop periods for three months, or the coil which is hormone free. It is all about exploring the right option. If contraceptives aren't something you want to take or cant take, there are other ways of coping with your period and here are my top tips!

- Buscopan
During your period when hormones are up and your body is in complete disarray, taking buscopan helps to slow down the contractions and movement of your digestive tract. I find taking this on the first day of my period really helps to calm things down, and it really helps the cramps!

- Paracetemol
IBDers are advised not to take NSAIDs such as ibuprofen for pain relief due to their side affects. They can cause indigestion, nausea, stomach ulcers and internal bleeding. Even a hole forming in the wall of your stomach or intestine, which are all side effects of having IBD. So this on top of taking NSAIDs is not recommended. I find taking paracetomol helps me with pain relief, and my tip would to be to take them regularly so every 4 hours to keep on top of pain.

- Hot water bottle
For any IBD sufferer a hot water bottle is an essential accessory. I even keep one in my work drawer! Hugging on to one of these when you have abdo cramps really helps, and even if it doesn't do much to the pain, it feels nice and comforting anyway.

- Food
When you're on, all you can think about is raiding the sweet/chocolate/crisp cupboard and sometimes, you just have to do it. But it can actually really help period symptoms to eat well. Eating leafy greens like spinach and kale really helps, as it increases your iron levels which can drop when menstruating. Low iron levels leave you feeling lethargic and tired, so keeping them up helps you to feel upbeat. Also foods rich in Omega-3 fatty acids really help to relax your muscles and steady your nerves so stock up on salmon and walnuts. A food you'll be pleased to know that also helps is chocolate!!! The darker the better, as its packed with antioxidants and is also a source of magnesium which helps with mood swings and boosts serotonin - the happy hormone :)

So there is no cure for PMS, and it is just something we have to go through but hopefully these little tips can help to make that dreaded week, not so bad.

 

XOXO Crohnie Girl