Category: mind-&-emotions

Receiving a chronic illness diagnosis is a life-altering event that can evoke a whirlwind of emotions including fear, uncertainty, and anxiety. Resilience is a lifeline, offering solace, cultivating strength and anchoring the mind in turbulent times. In this article, we explore strategies for developing resilience in the face of uncertainty.

Why is it important to build emotional resilience

Resilience is the ability to adapt and thrive in the face of adversity, trauma, or significant stress. It is not a fixed trait but rather a dynamic process that can be cultivated and strengthened over time. Resilience in chronic illness encompasses coping with treatment challenges, managing emotional distress, and finding meaning and purpose in the midst of uncertainty.  

How does uncertainty cause stress

Uncertainty is a pervasive aspect of a chronic illness. From the ambiguity surrounding treatment outcomes to the unpredictable nature of chronic illness, patients are often confronted with a myriad of unknowns. This uncertainty can fuel anxiety, depression, and a sense of powerlessness, impacting mental well-being. 

Coping with the uncertainty that accompanies a chronic illness diagnosis is a multifaceted journey that requires resilience, support, and proactive self-care strategies.

Importance of acknowledging emotions

It is crucial for individuals facing a chronic illness to acknowledge and validate their emotions. From the initial shock of diagnosis to the ongoing rollercoaster of treatment, it is natural to experience a wide range of feelings. Denying or suppressing these emotions can intensify distress. Instead, creating a safe space to express feelings, whether through journaling, talking to loved ones, or seeking professional support, can help alleviate emotional burden.

Cultivating Resilience in the Midst of Uncertainty

By implementing the strategies below, individuals can develop the resilience needed to navigate the chronic illness journey with greater fortitude and strength.

1. Building a Support Network

Navigating the challenges of chronic illness alone can feel overwhelming. Building a strong support network of friends, family, healthcare professionals, and fellow survivors can provide invaluable emotional support and practical assistance. Support groups offer a great opportunity for patients and their families to come together. Surrounding oneself with positive, understanding individuals who offer encouragement, empathy, and a listening ear can bolster resilience and alleviate feelings of isolation.

2. Seeking Professional Support

Sometimes, coping with uncertainty and maintaining mental health may require professional intervention. Mental health professionals, such as therapists, counselors, or psychologists, can offer specialized support and therapeutic interventions tailored to the unique needs of patients. From cognitive-behavioral therapy to relaxation techniques, these professionals can equip individuals with coping strategies to manage anxiety, depression, and other mental health challenges associated with a diagnosis.

3. Seeking Knowledge and Understanding

Knowledge is power. Taking an active role in understanding one’s diagnosis, treatment options, and prognosis can empower individuals to make informed decisions about their care. Engaging in open and honest discussions with healthcare providers, asking questions, and seeking second opinions can demystify the fear of the unknown and instill a sense of control.

4. Practicing Self-Care

Prioritizing self-care is essential for nurturing resilience in the face of chronic illness. Taking time to rest, eat well, exercise, and engage in activities that bring joy and relaxation, whether it’s spending time in nature, pursuing hobbies, or connecting with loved ones, is essential for maintaining mental health during challenging times.

Mindfulness practices, such as meditation, deep breathing exercises, and yoga, can also promote emotional well-being and reduce stress.

You May Also Want To Read

50 Positive Quotes on Anxiety to Calm Your Mind

Harness the Power of the Mind to Improve Your Symptoms

Self-Care Tips for Women to Avoid Burnout

50 Best Self-Care Gifts for Women for Relaxation and Well-Being

Effective Coping Strategies When You Feel Like A Burden

My 15 Essential Chronic Illness Must Haves: Products to Enhance Your Quality of Life

5. Finding Meaning and Purpose

Finding meaning and purpose can be a powerful source of resilience. Whether it’s connecting with others who share similar experiences, volunteering to help fellow patients, or pursuing creative outlets and hobbies, finding moments of joy, fulfillment, and connection amidst adversity can foster resilience and a sense of purpose.

6. Embracing Positivity

Maintaining a positive outlook can also be quite powerful. While it’s natural to experience a range of emotions, including fear, anger, and sadness, cultivating a mindset of optimism and hope can help individuals weather the storm. Focusing on moments of gratitude, celebrating small victories, and visualizing a future beyond chronic illness can instill a sense of resilience and empowerment.

7. Cultivating Flexibility and Adaptability

Resilience is not about avoiding challenges but rather about adapting and growing in response to them. Embracing flexibility and adaptability in the face of setbacks and uncertainties can help individuals navigate the twists and turns of the chronic illness journey with resilience and grace. Finding silver linings amidst adversity, and focusing on what can be controlled rather than dwelling on what cannot, can foster a sense of hope and optimism in the face of uncertainty. Recognizing that setbacks are not only temporary, but they provide opportunities for growth can fuel resilience and perseverance.

Summary

A chronic illness diagnosis can shake individuals to their core, testing not only their physical strength but also their emotional well-being. Cultivating resilience enables them to feel hope and a sense of control amidst uncertainty. By acknowledging emotions, seeking support, empowering through education, practicing mindfulness and self-care, embracing flexibility, and seeking professional support when needed, individuals can navigate the uncertainties of chronic illness with resilience and strength.

ABOUT THE AUTHOR

Kaitlyn Carlock is an Advocacy Associate at Mesothelioma Hope

Mesothelioma Hope strives to connect mesothelioma patients with the resources they need most. Their goal is to educate and answer questions or uncertainties of a cancer diagnosis, along with helping families find health care and financial benefits to help them pay for their treatment.

The post 7 Strategies for Cultivating Resilience in the Midst of Uncertainty appeared first on Health Uprising Now.

Eating can be challenging when living with conditions like pemphigus vulgaris or ulcers. While adequate nutrition is important for healing, finding nutritional foods that aren’t abrasive and are easy to chew and swallow isn’t always easy. In this article, we’ll explore 10 soft foods for sore mouth due to pemphigus vulgaris and ulcers.

The information provided is for general informational and educational purposes only. It is not intended as medical advice, and it should not be used to diagnose or treat any health condition or illness. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or your individual health.

Whether you’re suffering from oral blisters or painful lesions of pemphigus vulgaris or discomfort from ulcers, eating can be an excruciating event.  A soft food diet for sore mouth will include foods that can easily dissolve with little to no chewing.

What is a soft food diet

A soft food diet is a diet modification consisting of food that is pureed, mashed, ground, and moistened. The best soft food diet for sore mouth will include foods that are easy to chew and swallow. 

This type of diet is optimal for people experiencing discomfort from oral lesions, sores, and ulcers. Soft food eliminates the risk of scraping, jabbing, or biting sore and inflamed tissue. This gives the mouth the opportunity to heal. 

Soft food diet for sore mouth due to pemphigus vulgaris

Pemphigus vulgaris is a rare autoimmune disease that causes painful blisters and lesions on the skin and mucous membranes. Blisters burst easily, leaving open sores. Skin that is affected peels easily when rubbed.  Areas affected include the gums, hard and soft palette, inner cheeks, and throat.

When blisters form in the mouth or throat, it can be difficult to eat or even speak. Oral blisters may make it hard to chew or swallow. Lesions also have an increased risk of getting infected.

Soft foods reduce the risk of injuring lesions from teeth or crunchy foods.   

Foods to eat for pemphigus vulgaris should include anti-inflammatory fruits, vegetables, grains, and proteins. Foods rich in vitamins A, C, E and omega-3 fatty acids can help reduce inflammation.

Soft foods to eat with mouth ulcers

Mouth ulcers are sores or erosions of the soft tissue inside the mouth. There are different types of mouth ulcers including canker sores and oral lichen planus. Recurring ulcers can also be a sign of anemia or vitamin deficiency.  The most common cause is trauma to the mouth.  

Mouth ulcers are characterized by persistent pain and difficulty eating.

Like pemphigus vulgaris, ulcers are prone to injury from hard foods as well as infection. Soft foods rich in vitamins, minerals, and antioxidants will help promote tissue repair and reduce inflammation. 

You May Also Want To Read

12 Tips for Living With Pemphigus Vulgaris 

Stella’s Autoimmune Journey

How to Manage Your Autoimmune Disease With Dietary Changes

Free Constipation Printable List of High Fiber Foods

30+ Amazing Gluten-Free Soup Recipes to Warm Up Your Fall and Winter

What foods can you eat on a soft food diet

The best foods for someone dealing with pemphigus vulgaris or  ulcers will depend on the severity of your condition. Some of the foods listed below are creamy and require no chewing. Others are soft but require gentle chewing. Use your best judgment or contact your healthcare provider for further direction. 

Below is a list of nutrient-rich foods that contain vitamins and minerals to promote healing.

12 Soft Foods for Sore Mouth Due to Pemphigus Vulgaris and Ulcers

1. Mashed potatoes can be made with either sweet or white potatoes. Both provide dietary fiber, B-complex vitamins, and antioxidants. In addition, sweet potatoes have anti-inflammatory properties making it an ideal food for sore mouth.
2. Pureed Vegetables like carrots, squash, string beans, and broccoli are rich in vitamins and minerals. Steam until tender, then puree. 
3. Soup made with a variety of pureed vegetables is an excellent source of vitamins and minerals including vitamins  A, B, C, D, E, and K, making it an optimal food for mouth ulcers. Allow soup to cool to avoid burning or irritating open sores and ulcers.
4. Yogurt is a good source of protein and rich in probiotics. Dairy free and gluten-free options are available for those on restricted diets. Plain, unsweetened yogurt is best as added sugars can cause irritation.
5. Smoothies consisting of fruits, leafy green vegetables, yogurt, and protein powder are easy to consume and nutrient dense.
6. Tofu, which is made from bean curd, is a good source of protein and comes in a variety of textures. Silken tofu has a gentle texture and can be added to soups or smoothies. 
7. Mashed avocado has a soft, creamy texture. It’s an excellent source of omega-3, fiber, and a host of vitamins and minerals. It also has a mild flavor which makes it a good candidate for any healthy soft food diet. 
8. Applesauce is naturally sweet and contains soluble fiber, vitamin C and antioxidants. Choose the unsweetened varieties to get the biggest health bang for your buck.
9. Cooked oatmeal is soft, warm and filling. It’s also high in dietary fiber, and is a great source of complex carbohydrates.
10. Scrambled or boiled eggs are high in protein and heart healthy nutrients like folate, B vitamins and potassium. Just don’t put too much salt on them because that can irritate a sore mouth. 
11. Mashed bananas are an excellent source of potassium. They can be eaten alone or added to oatmeal or smoothies. Bananas add a natural sweetness.  
12. Cottage cheese is soft and easy to eat and  it’s a good source of calcium and protein. Serve with soft fruits, over baked potato, or served by itself for a nutritious snack or meal.

Choosing soft foods with minimal seasonings will help avoid further irritation with oral conditions like pemphigus vulgaris and ulcers.

Summary

A soft food diet plays an important role in managing the discomfort associated with conditions like pemphigus vulgaris and mouth ulcers. By incorporating these soft and nutritious foods into your meals, you can support the healing process while maintaining a well-balanced diet. Be sure to  consult with your healthcare provider or nutritionist for personalized dietary recommendations catered to your individual needs.

For more information on pemphigus vulgaris, visit the International Pemphigus and Pemphigoid Foundation.

The post Best Nutrient-Rich Soft Foods for Managing Painful Mouth Sores appeared first on Health Uprising Now.

Consumers spend over $1.5 billion dollars a year on laxatives. As alarming as that sounds, even more alarming is the inability to go to the bathroom. Does this sound like you? Well this article will arm you with natural remedies to support your constipation treatment regimen.

The information provided is for general informational and educational purposes only. It is not intended as medical advice, and it should not be used to diagnose or treat any health condition or illness. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or your individual health.

This post contains affiliate links. If you make a purchase through a link, I may receive a small commission, at no cost to you.

Why am I constipated all the time?

Constipation can be defined as having less than 3 bowel movements per week.

Diet and a sedentary lifestyle can cause chronic constipation. The Standard American Diet, also known as the SAD diet provides little fiber-rich foods. Instead, processed foods are high in fat, sugar, and salt. 

Too much salt can reduce the water content of stool. This can cause difficult bowel movements because hard dry stool is hard to push out. Speaking of fluids, insufficient fluid is another cause of constipation. 

Certain medications, irritable bowel syndrome, pregnancy and Crohn’s Disease can also contribute to constipation.

The problem with laxatives

Laxatives can be helpful for the occasional bout of constipation that we all get from time to time. However they’re not intended to be used for extended periods.

Long term use of laxatives can cause a dependency where you’re unable to have a bowel movement without them. They can also cause dehydration, electrolyte imbalance, and damage to the nerves and muscles in the colon.

I suffered from chronic constipation for many years. I’ve been to several doctors for constipation treatment. Some have suggested stool softeners like Miralax. Others suggested Metamucil or Citrucel. None of those treatments worked.

The only thing that worked for me was Senokot, made from the senna plant. I took them for several weeks on and off. Without them I was unable to go to the bathroom at all.

Finally, one day I had enough. Desperate, I went to a gastroenterologist. The medication he prescribed caused diarrhea and other symptoms. 

I decided to take matters into my own hands. The constipation remedies below are the ones I found most effective for me.  

Relieving chronic constipation naturally involves changing lifestyle habits. And as we all know, change is not always easy. Start small and aim for gradual change over time.

Increase dietary fiber

Fiber helps ease constipation by increasing bulk, drawing moisture into the intestines, and softening stool. Fiber can be found in fruits and vegetables, whole grains, and legumes. 

If you have food sensitivities like I do, you may find it challenging to get enough dietary fiber. Grains are an excellent source of fiber but many contain gluten. 

For me, green leafy vegetables, beans and oatmeal have been my saving grace. 

Not all oatmeal is created equal though. I like Bob’s Red Mill Organic Oatmeal because it contains 4 grams of fiber.

Helpful Tip: Check out Free Constipation Printable List of High Fiber Foods for other helpful suggestions.

You May Also Want To Read

Free Constipation Printable List of High Fiber Foods

20 Gluten-Free High Fiber Dinner Recipes for Better Health

High Fiber Gluten-Free Breakfast Recipes to Start Your Day Right

Gut Impact on the Immune System: 7 Ways to Restore Gut Health

Best Probiotics for Gluten Intolerance: A Comprehensive Guide

Low FODMAP Diet Provides Proven Results for Multiple Chronic Conditions

Drink more water

When increasing dietary fiber, It’s important to drink enough water. Water helps the fiber to bulk up and soften stools, making it easier to eliminate.

Dehydration can cause constipation. Not drinking enough water while exercising, ill or living in a warm climate can cause dehydration. 

Eating a high fiber diet without drinking enough water can also cause dehydration.

Drinking 8-10 glasses of water daily is ideal, but listen to your body and adjust fluid intake accordingly.

Helpful Tip: Drinking water on an empty stomach first thing in the morning can help stimulate the bowels.

Exercise

Walking, jogging, cycling and other aerobic exercise helps by stimulating muscles in the intestines. This encourages bowel movements by reducing the time it takes for waste to pass through the digestive system and get eliminated.

Personally, I try to set a goal to walk 4 days each week. 

While medical experts recommend 30 minutes of moderate intensity walking, even shorter walks are beneficial. Adjust time and intensity to your fitness level.  Consistency is what’s important. 

Helpful Tip: Studies show walking after eating helps with digestion. As a result food passes more quickly through the digestive system.

Practice yoga

Certain yoga positions that involve twisting and bending help to stimulate digestion by gently massaging abdominal organs. 

Another benefit of yoga is it relieves stress. Stress activates the “fight or flight” response which causes blood flow to increase to the heart and extremities while reducing blood flow to the digestive system. 

Hormones released during the stress response slows down digestion. Subsequently, the time it takes for waste to pass through the intestines increases. 

Deep breathing and yoga activate the “rest and digest” response.

The Himalayan Yoga Institute recommends practicing yoga for an hour  

3 times a week. However, even practicing for 20 minutes a few times a week is beneficial. 

Helpful Tip: The following yoga poses can benefit those with constipation: Supine spinal twist, wind relieving pose, child’s pose, cat-cow, and the seated forward bend.

Use a potty squatty

If you ask me, the invention of the potty squatty is revolutionary. I can’t recommend it enough.

The potty squatty is basically a stool for you to rest your feet on while seated on the toilet. It simulates a squatting position and aligns the colon with the rectum. This encourages easy, complete and rapid elimination.

With the colon and rectum aligned, the need for straining is reduced. Pressure on the rectum is also minimized, which may help prevent hemorrhoids from forming. 

Helpful Tip: Keep your potty squatty right in front of your toilet so it’s available whenever you need it.

Retrain your bowels

Some of us don’t make time to go to the bathroom. We’re busy, busy, busy all the time. 

Or maybe we’ve even ignored the signals to go to the bathroom at inopportune times. Over time, constantly holding your poop can make you lose the urge to poop altogether. Really. 

It’s possible to retrain your bowels and restore your urge to “go”. The idea is to sit on the toilet around the same time each day, preferably 20 minutes after eating. Even better if you drink coffee with your meal. Bending forward is also helpful. 

Try to relax. Slow down. Breathe. I know I mentioned the impact of stress already, but it’s worth stressing that there is a gut-brain connection. Stress interferes with this connection and can lead to changes in gut function. This can cause constipation. 

I find listening to soft music helps me to relax on the potty. Others may relax by reading a book or magazine.

Helpful Tip: Over time, when the sensation to poop returns, avoid ignoring the urge to poop at all costs. Yup. That means you may need to poop at some inconvenient times and places. Just do a few courtesy flushes and keep it moving. Pun intended.

How long should you sit on the toilet to poop

Experts recommend sitting on the toilet for 10-15 minutes. You may need to repeat this during the day. Sitting too long on the toilet can set you up for hemorrhoids. 

Try stomach massage to relieve constipation

Massaging the abdomen can help by increasing blood circulation to that area. It can also help to reduce abdominal tension and stiffness, which can contribute to poor bowel movements. 

One method of abdominal massage is to place your palm on your abdomen. Massage a few drops of peppermint oil on the abdomen. Then starting at the belly button, use your fingers to make small, circular motions. Move clockwise around the naval. 

Think of your naval as the sun, and your fingers as imaginary planets orbiting around the sun. Continue around the naval, widening the circle with each revolution until you massage your entire abdomen.

Helpful Tip: Kickstart your digestive system with a morning massage.

The secret to success of any constipation treatment regimen

If you’re anything like me, you may read an article like this and make 1 or 2 changes for a limited time.  Then you get frustrated because there’s no improvement. 

As I mentioned before, consistency is key. 

But here’s the real kicker. Whether you follow my suggestions or someone else’s, consider a constipation treatment that approaches the problem from all angles. 

• From a dietary perspective by creating more bulk.
• From a transit time perspective by reducing the time it takes for food to travel through your digestive system.
• From a structural perspective by facilitating the passage of stool.

Because guess what? I always drank a lot of water. And when I could eat fruit, I ate lots of it. But I was still just as constipated as ever. 

When I dealt with my constipation on all fronts, I saw lasting change. That’s not to say I never get constipated anymore. Life happens. Sometimes I get too busy and fall off the bandwagon.

But when I do, I know how to reverse my constipation. Quickly. No more going weeks at a time passing an occasional pellet or 2 with no substantial movement.

Putting all the pieces together

Up until now, I’ve provided you with pieces to the puzzle. Now we’re going to connect them all into a beautiful picture. One with you smiling because you’ve finally experienced relief.

You see, increasing fiber and liquids will give you the bulk you need to move things along. And it will help to soften your stool. But what good is increasing bulk if:

• Your body no longer provides signals like, “Hey, it’s time to go potty”.
• You’re unable to empty out completely.
• You have a sluggish digestive system that takes forever to eliminate waste.

Do you wanna know what happens to poop that sits in your colon for a long time? Your body starts to reabsorb the moisture. Now you have dry, hard poop that you can’t push out. 

Some of us may just have slow transit time. It takes our digestive system a long time to process waste and move things out.

That’s where walking and yoga and fluids help to speed things along. Abdominal massage helps with this process too.

Massage helps to loosen up those abdominal muscles. Stress reduction helps to restore a healthy gut-brain connection.

Retraining the bowels by making time to sit on the toilet gets your body into a normal rhythm.

Elevating your feet helps to align your colon and anus so your waste can expel easier. 

Ready, aim, fire!

The bottom line? Do as much as you can, as consistently as you can, for as long as you can.

Summary

A constipation treatment that approaches your condition from all angles, can help you  experience lasting relief. Increasing fiber intake, hydration and exercise are fundamentals of any constipation treatment regimen. Managing stress, making time to go potty, elevating your feet and abdominal massage all help to move wastes along. And oh, what a relief that is.

The post How to Beat Constipation Naturally: 6 Tips That Don’t Involve Laxatives appeared first on Health Uprising Now.