Six Pillars for a Healthy Life: With or Without IBD
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, as I describe in this video:
Here are my six core pillars for a healthy lifestyle, whether you have IBD or not:
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.
In this video I share ten tools to improve your sleep.
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.
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.
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!
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.
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.
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.