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Emilie Fouque

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Five unexpected ways mental health impacts our physical bodies

By Crohn’s Disease, Mindfulness / SelfcareNo Comments

Living with a chronic illness can take a toll on your mental health. We understand how challenging it can be to manage not only the physical symptoms but also the stress, depression, and anxiety that often come along with a condition like Crohn’s disease. Feeling like you can’t rely on your own body can have a negative impact on your mind. It’s okay if you are struggling with your symptoms. You’re not alone. In this article, we’ll discuss the unique challenges that living with Crohn’s disease brings, how these can affect your mental health, and, most importantly, what mindfulness can do to help. Crohn’s disease and your mental health. Crohn’s disease causes chronic inflammation of the gastrointestinal tract –that’s the digestive passageway that leads from the mouth to the anus. It belongs to a group of health conditions known as inflammatory bowel diseases or IBDs. IBDs affect an estimated 3 million adult Americans. Crohn’s disease affects everybody differently, but common symptoms and side effects include persistent diarrhea, rectal bleeding, abdominal cramps, loss of appetite, fatigue, an urgent need to poop, and more. People living with Crohn’s disease often experience periods when symptoms are active, known as flares, followed by periods of remission when symptoms almost disappear. When Crohn’s disease symptoms do strike, they can come on suddenly, without warning. Living with these, often stigmatized, symptoms and their unpredictability can be stressful and overwhelming. Depending on others, feeling the sudden need to use the restroom and increased flatulence, for example, can make you feel insecure or fearful and lead to poor self-image. “Going out can sometimes feel overwhelming and give you so much anxiety, always wondering where the toilet is or worrying you will suddenly feel ill when you’re out.” Ally, Living with Crohn’s. It’s not surprising, then, that the rate of depression and anxiety disorders are common among people with Crohn’s disease. The gut-brain connection. Aside from the fact that many of the symptoms associated with Crohn’s disease can lead to feelings of isolation, frustration, and embarrassment, there is also a biological reason that living with Crohn’s can harm your emotional well-being. It’s called the gut-brain connection. The brain has a direct effect on the stomach and intestines and vice-versa. Just think about how nervousness can give you “butterflies” or watching a scary movie can feel like a “gut-wrenching” experience. Our gut collects messages and sends them to the brain, and the brain collects messages and sends them to the gut. If you’re living with Crohn’s, there’s evidence to suggest that this two-way communication may be disturbed, which can affect your psychological state or emotional response. In turn, stress, anxiety, or depression may trigger digestive symptoms. However, more research is needed to fully understand this. Coping with Crohn’s disease. Looking after your mental health is just as important as treating the physical symptoms when it comes to managing Crohn’s disease. There are several ways to feel more in control and optimistic about your ability to manage your condition, including: Committing to self-care. It can be difficult to be kind to yourself if you’re going through a hard time but slipping into self-loathing only worsens things. You are much more than your condition and have lots to offer, even on difficult days. Sticking to your treatment plan. Everybody’s experience of Crohn’s disease is different. Working closely with your doctor to create and review a treatment plan that works for you is important. Moreover, sticking to your treatment plan can help you avoid flares and improve your overall quality of life. Paying attention to your diet. Being thoughtful about what foods you eat can help replace lost nutrients and promote healing. Furthermore, becoming aware of what foods help to ease your symptoms vs. what foods act as triggers can help you to gain more control over your condition. For example, you may find that soft, bland foods cause less discomfort than spicy or high-fiber foods during flares. “A normal diet during a flare-up can make diarrhea and stomach aches worse, and some foods in particular can be linked to the symptoms.” Jonna, Sidekick Health coach. Regular exercise. Doing a little exercise when you can – even if you start with a few minutes a day – can make you feel better and improve your sleep hygiene. Increasing physical activity levels can help with fatigue too. “I’d built up a lot of negativity around the condition, thinking that my body was useless and I couldn’t do all the things I wanted to do. Running helps me push back those negative thoughts and know that my body can still do stuff.” Tom, Living with Crohn’s. Building a solid support network. It’s important to remember that it’s okay to ask for help. Talking about things and communicating your needs can help you process what you’re going through. Talking about their worries with a friend or family member is enough for some people, while others may benefit from talking to a mental health professional. What mindfulness can do to help. Mindfulness is based on the idea that we are present in the here and now in a nonjudgemental way. By practicing mindfulness, you can become more aware of your thoughts and how they affect you – ultimately learning how to replace unhelpful reoccurring thoughts with more positive ones. Relaxation, meditation, and stress-management exercises may help you to alleviate discomfort and better cope with symptoms. Mindfulness in particular can help you to reduce your stress levels and emotional reactivity. “I think just being vulnerable and being myself has not only affected my mindset, but it’s allowed me to handle my disease better.” Cameron, Living with Crohn’s. Sidekick’s Crohn’s Disease Program. At Sidekick Health, we create digital programs that aim to improve the lives of people living with chronic conditions. Our Crohn’s Disease program is designed to support you in developing a mindfulness practice that focuses on making positive, long-term behavioral changes for an improved quality of life. How does it work? The Sidekick app includes helpful educational content on key areas, including reducing stress, increasing energy levels, getting better sleep, building an activity plan that works for you, and maintaining a healthy diet. “With Sidekick, those affected not only receive important information about their disease but are also supported in many everyday questions and accompanied in a motivating manner. Sidekick helps people to use their own resources and to actively tackle life with inflammatory bowel disease.” PD Dr. med. Emanuel Burri. Find your Sidekick. Sticking to a treatment plan, committing to self-care, and getting the right support is invaluable when living with a chronic condition like Crohn’s disease. Explore our other content on mindfulness, nutrition, and stress management for more inspiration on how to stay optimistic and take back control of your health today.

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a green and blue graphic symbolising stress

How Crohn’s Disease Affects Your Mental Health and What You Can Do to Cope

By Crohn’s Disease, Mindfulness / SelfcareNo Comments

Living with a chronic illness can take a toll on your mental health. We understand how challenging it can be to manage not only the physical symptoms but also the stress, depression, and anxiety that often come along with a condition like Crohn’s disease. Feeling like you can’t rely on your own body can have a negative impact on your mind. It’s okay if you are struggling with your symptoms. You’re not alone. In this article, we’ll discuss the unique challenges that living with Crohn’s disease brings, how these can affect your mental health, and, most importantly, what mindfulness can do to help. Crohn’s disease and your mental health. Crohn’s disease causes chronic inflammation of the gastrointestinal tract –that’s the digestive passageway that leads from the mouth to the anus. It belongs to a group of health conditions known as inflammatory bowel diseases or IBDs. IBDs affect an estimated 3 million adult Americans. Crohn’s disease affects everybody differently, but common symptoms and side effects include persistent diarrhea, rectal bleeding, abdominal cramps, loss of appetite, fatigue, an urgent need to poop, and more. People living with Crohn’s disease often experience periods when symptoms are active, known as flares, followed by periods of remission when symptoms almost disappear. When Crohn’s disease symptoms do strike, they can come on suddenly, without warning. Living with these, often stigmatized, symptoms and their unpredictability can be stressful and overwhelming. Depending on others, feeling the sudden need to use the restroom and increased flatulence, for example, can make you feel insecure or fearful and lead to poor self-image. “Going out can sometimes feel overwhelming and give you so much anxiety, always wondering where the toilet is or worrying you will suddenly feel ill when you’re out.” Ally, Living with Crohn’s. It’s not surprising, then, that the rate of depression and anxiety disorders are common among people with Crohn’s disease. The gut-brain connection. Aside from the fact that many of the symptoms associated with Crohn’s disease can lead to feelings of isolation, frustration, and embarrassment, there is also a biological reason that living with Crohn’s can harm your emotional well-being. It’s called the gut-brain connection. The brain has a direct effect on the stomach and intestines and vice-versa. Just think about how nervousness can give you “butterflies” or watching a scary movie can feel like a “gut-wrenching” experience. Our gut collects messages and sends them to the brain, and the brain collects messages and sends them to the gut. If you’re living with Crohn’s, there’s evidence to suggest that this two-way communication may be disturbed, which can affect your psychological state or emotional response. In turn, stress, anxiety, or depression may trigger digestive symptoms. However, more research is needed to fully understand this. Coping with Crohn’s disease. Looking after your mental health is just as important as treating the physical symptoms when it comes to managing Crohn’s disease. There are several ways to feel more in control and optimistic about your ability to manage your condition, including: Committing to self-care. It can be difficult to be kind to yourself if you’re going through a hard time but slipping into self-loathing only worsens things. You are much more than your condition and have lots to offer, even on difficult days. Sticking to your treatment plan. Everybody’s experience of Crohn’s disease is different. Working closely with your doctor to create and review a treatment plan that works for you is important. Moreover, sticking to your treatment plan can help you avoid flares and improve your overall quality of life. Paying attention to your diet. Being thoughtful about what foods you eat can help replace lost nutrients and promote healing. Furthermore, becoming aware of what foods help to ease your symptoms vs. what foods act as triggers can help you to gain more control over your condition. For example, you may find that soft, bland foods cause less discomfort than spicy or high-fiber foods during flares. “A normal diet during a flare-up can make diarrhea and stomach aches worse, and some foods in particular can be linked to the symptoms.” Jonna, Sidekick Health coach. Regular exercise. Doing a little exercise when you can – even if you start with a few minutes a day – can make you feel better and improve your sleep hygiene. Increasing physical activity levels can help with fatigue too. “I’d built up a lot of negativity around the condition, thinking that my body was useless and I couldn’t do all the things I wanted to do. Running helps me push back those negative thoughts and know that my body can still do stuff.” Tom, Living with Crohn’s. Building a solid support network. It’s important to remember that it’s okay to ask for help. Talking about things and communicating your needs can help you process what you’re going through. Talking about their worries with a friend or family member is enough for some people, while others may benefit from talking to a mental health professional. What mindfulness can do to help. Mindfulness is based on the idea that we are present in the here and now in a nonjudgemental way. By practicing mindfulness, you can become more aware of your thoughts and how they affect you – ultimately learning how to replace unhelpful reoccurring thoughts with more positive ones. Relaxation, meditation, and stress-management exercises may help you to alleviate discomfort and better cope with symptoms. Mindfulness in particular can help you to reduce your stress levels and emotional reactivity. “I think just being vulnerable and being myself has not only affected my mindset, but it’s allowed me to handle my disease better.” Cameron, Living with Crohn’s. Sidekick’s Crohn’s Disease Program. At Sidekick Health, we create digital programs that aim to improve the lives of people living with chronic conditions. Our Crohn’s Disease program is designed to support you in developing a mindfulness practice that focuses on making positive, long-term behavioral changes for an improved quality of life. How does it work? The Sidekick app includes helpful educational content on key areas, including reducing stress, increasing energy levels, getting better sleep, building an activity plan that works for you, and maintaining a healthy diet. “With Sidekick, those affected not only receive important information about their disease but are also supported in many everyday questions and accompanied in a motivating manner. Sidekick helps people to use their own resources and to actively tackle life with inflammatory bowel disease.” PD Dr. med. Emanuel Burri. Find your Sidekick. Sticking to a treatment plan, committing to self-care, and getting the right support is invaluable when living with a chronic condition like Crohn’s disease. Explore our other content on mindfulness, nutrition, and stress management for more inspiration on how to stay optimistic and take back control of your health today.

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an illustration demonstrating seven types of eczema

A Guide to the Different Types of Eczema: How to Identify Symptoms and Triggers

By Atopic DermatitisNo Comments

The word eczema is an umbrella term for a group of conditions that cause irritated, inflamed, and often itchy skin. If you’re living with eczema or you’ve heard of the condition before, it might surprise you to know that there are actually a number of different types of eczema. In this article, we’ll discuss the 7 most common types of eczema, different types of eczema rashes, and the symptoms and triggers to look out for so that you can effectively understand and manage the condition. What are 7 common types of eczema? While some are more common than others, around 31.6 million people in the U.S. have at least one form of eczema; that’s roughly 10 percent of all Americans. Different types of eczema have different symptoms that require their own treatment plan, and you can suffer from more than one type of eczema at a time. Here are the 7 different types of eczema. Atopic dermatitis. Contact dermatitis. Discoid eczema (also known as nummular eczema). Dyshidrotic eczema (also known as palmoplantar or vesicular eczema). Neurodermatitis. Seborrheic dermatitis. Stasis dermatitis (also known as varicose eczema). Let’s take a closer look at the different types of eczema as well as their symptoms and triggers. Atopic dermatitis. Atopic dermatitis (AD) is the most common type of eczema, affecting more than 9.6 million children and about 16.5 million adults in the United States. The word “atopic” means that the condition is caused by an allergy and can affect any part of the body. You are more likely to develop atopic dermatitis if one of your parents has had it, and the condition often exists alongside two other allergic conditions: asthma and hay fever. Symptoms. Symptoms vary from person to person, with 86 percent of people with moderate to severe atopic dermatitis experiencing itching every day. Other symptoms can include: Oozing, weeping, or bleeding skin when scratched. Thickening and hardening of the skin – a process called lichenification. Rashes – can be anywhere on the body – that may appear purple, brown, or gray in darker skin tones, and red in lighter skin tones. Triggers. We still don’t know exactly what causes atopic dermatitis. But, we do know that the skin’s barrier is weakened. Common triggers include: Stress – there are many different types and sources of stress and everyone experiences stress differently. You can read more about that here. Household detergents, cleaning chemicals, soaps, or perfumes. Allergies to food, mold, pet dander, dust mites, or tree pollen. Certain fabrics, such as wool and synthetics. Hormonal changes, often before periods or during pregnancy. Sidekick’s Atopic Dermatitis program. At Sidekick Health, we create digital programs that aim to improve the lives of people living with chronic conditions. Our Atopic Dermatitis (AD) program is designed to support you throughout your eczema journey. The program features educational content on eczema and connects you to a health coach so you can access personalized support when you need it. You can read more about what an AD Sidekick can do for you right here. Contact dermatitis. Contact dermatitis happens when the skin becomes inflamed after contact with a particular substance. There are two main types of contact dermatitis: irritant and allergic. Irritant contact dermatitis, which accounts for 80 percent of all contact dermatitis, happens when the skin comes into contact with an irritating substance which, in turn, causes damage to the skin cells. Allergic contact dermatitis is an allergic reaction that shows up as a rash on the skin a day or two after the skin has come into contact with an allergen. Symptoms. Contact dermatitis causes a number of different skin problems, including: Itchy, crusting, or scaly skin. Lesions in affected areas. Hypersensitivity to the sun. Oozing blisters. Triggers. Substances that can trigger irritant contact dermatitis include: Solvents like detergents, soaps, and bleach. Makeup and hair dye. Nickel-containing jewelry, belt buckles, or zippers. Over-washing hands. Scratchy fabrics such as wool. Substances that can trigger allergic contact dermatitis include: Urushiol – found in poison ivy, poison sumac, and poison oak. Nail polish. Fragrances. Nickel. Thimerosal – a preservative found in some topical antibiotics. Discoid eczema. Discoid eczema, also known as nummular eczema, leads to circular, itchy, and sometimes oozing patches of skin. The word “discoid” refers to something that’s flat and circular, like a disc. And, the word “nummular” comes from the Latin word for “coin,” as the affected areas can look round or coin-shaped. Nummular eczema can occur at any age and often affects males in their 50s or 60s. Symptoms. Discoid eczema causes a variety of skin problems, including: Coin-shaped lesions on your arms, legs, torso, or hands. Itching and burning. Lesions that are oozing liquid or have crusted over. Discolored, scaly, and inflamed skin around the lesions. Triggers. The causes of discoid eczema aren’t always clear, but triggers can include: Very dry skin. Insect bites. Scrapes. Chemical burns. Dyshidrotic eczema. Dyshidrotic eczema, also known as palmoplantar, pompholyx, or vesicular eczema, causes small blisters on the palms of the hands, soles of the feet, and edges of the fingers and toes. Some people experience dyshidrotic eczema just once, and others live with it as a chronic condition. It’s thought that the term “dyshidrotic” was first used in the 19th century to describe “disordered sweat”. This suggests that this type of eczema was thought to have been caused by a malfunction of the sweat glands in the hands. Today, the exact cause of dyshidrotic eczema isn’t actually known. It is, however, more common in people with another form of eczema. There could also be a genetic component at play as dyshidrotic eczema tends to run in families. Symptoms. Symptoms of dyshidrotic eczema can vary greatly and can include: Clusters of fluid-filled pimples or small blisters. Itchy, painful, or burning skin. Dry, cracked, or scaly skin around the blisters as they dry out. Thick skin in the areas where blisters once were. Eczema on the palms of hands and soles of feet. Triggers. Triggers vary from person to person and can include: Shampoo or soap. Nickel or cobalt. Stress. Having wet hands for long periods. Excessive sweating, called hyperhidrosis. Intravenous immunoglobulin therapy: a type of treatment for people with antibody deficiencies. Neurodermatitis. Neurodermatitis is most common in adults between 30 and 50 years of age. It often begins following a stressful or difficult emotional period. Psoriasis and anxiety disorders can also increase your risk of getting neurodermatitis. Neurodermatitis affects about 12 percent of the population in the US. It can occur anywhere but is most common on the feet, hands, elbows, shoulders, neck, and scalp. The eyelids can also be affected, as can the genital and anal areas. Symptoms. Symptoms can include: Thick, leathery patches of skin. Pronounced skin lines. Scales and discoloration. Open wounds that bleed and scab. Triggers. Neurodermatitis triggers can include: Stress. Tight clothing. Some fabrics, including wool or synthetics. Insect bites. Nerve injury. Dry skin. Seborrheic dermatitis. Seborrheic dermatitis appears in places on the body where there are a lot of oil-producing – or sebaceous – glands like the upper back, nose, between the eyebrows, and on the scalp. Certain medical conditions can increase your risk of developing seborrheic dermatitis, including psoriasis, HIV, acne, rosacea, Parkinson’s disease, epilepsy, alcoholism, depression, and eating disorders. Around 11 percent of the general population lives with seborrheic dermatitis. Symptoms. Seborrheic dermatitis can cause a variety of symptoms, including: Flaking skin or dandruff. Itchy rash on the affected area. White or yellow scales on top of greasy skin. Rashes – can be anywhere on the body – that may appear purple, brown, or gray in darker skin tones, and red in lighter skin tones. Triggers. Common seborrheic dermatitis triggers include: Stress. Hormonal changes or illness. Harsh detergents, solvents, chemicals, and soaps. Changes in weather or temperature. Some medications, including psoralen, interferon, and lithium. Stasis dermatitis. Stasis dermatitis, also known as venous eczema, happens when there is poor circulation in your lower legs and fluid leaks from weakened veins. Stasis dermatitis most frequently affects people with poor circulation, usually those over 50. The term “stasis” refers to a slowing or complete stop of the normal flow of a bodily fluid, such as blood. It’s estimated that stasis dermatitis may affect up to 20 million people over the age of 50 in the US alone. Stasis dermatitis is associated with increased age, but it can also indicate an underlying medical condition, such as heart or kidney disease. Symptoms. Symptoms of stasis dermatitis include: Heavy or aching legs with ankle swelling. Itching. Scaling. Orange-brown speckles of skin discoloration. Open sores on the lower legs and tops of the feet. Triggers. Triggers include: Lack of physical activity. Long periods of sitting. Long periods of standing. Talk to a healthcare professional. All types of eczema have their own set of symptoms, triggers, and treatment requirements. Everyone’s eczema is unique. That’s why it’s important to consult with a healthcare professional who can help identify which type or types of eczema you may have. Eczema affects people of all ages. It can get better over time for some, but for others, it can be a lifelong condition. Although there is no cure for eczema, identifying triggers and developing an effective treatment plan with your healthcare provider can make managing your symptoms and avoiding flare-ups much easier. If you’d like to discover more about how to live well when living with eczema, then explore our other articles. We’ve got top tips on managing stress and breaking the eczema sleep cycle, as well as inspiring interviews with real people living with eczema and other long-term conditions.

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a photo of Marta who lives with Crohn's disease

How I Learned to Accept My Crohn’s as a Part of Me: Marta’s Story

By Crohn’s DiseaseNo Comments

When living with a chronic condition, there’s so much power in feeling seen and understood. That’s why, on Living Well, we want to provide people living with chronic conditions with a platform to share their stories and experiences. Their stories are here to show that no matter how tricky things get, you’re not alone. There are people out there going through the same thing you are, dealing with their daily ups and downs. In this interview, we chatted to Marta, who was diagnosed with Crohn’s disease as a child. She shared her diagnosis story with us and told us how she managed to accept her Crohn’s as part of who she is. Keep on reading to discover how Marta lives well while living with Crohn’s. Please note that this article reflects the individual experience of the interviewee. This should not be taken as medical advice. Hi, Marta. Thank you for joining us on Living Well. Could you tell us a bit about when you were diagnosed with Crohn’s disease? What symptoms were you dealing with leading up to your diagnosis? You’re welcome. So, I was diagnosed with Crohn’s disease at the age of ten. My mum knew from the age of seven something was wrong because I would eat and eat, but keep getting slimmer. She took me to the hospital and we were told I had a fast metabolism. When I was diagnosed, she rushed me to the doctors because I was trying to go to the toilet and was just screaming in pain. When my mum took me to the doctors, I was told I had fissures. My mum disagreed with the diagnosis and asked to see a different doctor. The second doctor took one look at my bum and said I had an abscess. It was then that I was diagnosed with Crohn’s disease. The doctor told my mum to take me to the emergency room and I spent the next month or so in hospital. Do you remember how you felt after your Crohn’s diagnosis? All I can remember is that I didn’t fully understand what was going on. I tried to ignore my diagnosis and act like it wasn’t happening because I just wanted to be like everyone else. What does a day in your life look like? How do you manage your condition? I wake up in the morning and take medication in the form of tablets. This medication helps slow down the output of my stomach and must be taken at least 20 minutes before eating. Then, I take a shower and change my colostomy bag, get dressed, and have some breakfast. And then I leave for work. When I arrive home from work, I eat again before I get ready for bed. I chill out for a few hours. I take regular oral medication in the morning and at night, as well as injections. How does living with Crohn’s impact your mental health? Are there any self-care methods you practice to look after your mind? Over the years, I’ve suffered with my mental health. I’ve experienced both depression and anxiety. However, when I feel that it’s getting too much and I’m overwhelmed, I take time out and switch off. For me, that means no messages and no social media. I take time to look after myself and do things like face masks, write in my journal, and meditate. These things make me feel better because they allow me to take time to reset myself and get my head back in the game. Unfortunately, there’s a lot of stigma and misunderstanding surrounding Crohn’s disease. How do you deal with this? I just continue to be very open about it. I feel that it’s important to show people there is no shame in speaking out about Crohn’s disease. Living with a chronic condition is natural and it’s a part of many peoples lives. People need to have a better understanding of what Crohn’s disease is and what it’s like to live with it. The best way to achieve this is by telling our stories. Do you feel as though you’ve managed to reach a place of acceptance when it comes to your Crohn’s? If so, how did you achieve this? Absolutely. I’ve learned to love myself. My Crohn’s is a part of me; it does not define who I am. It’s like an accessory; a little something extra added. I achieved this by taking time to understand my condition and how it can affect me on a daily basis. Being aware of my Crohn’s and its symptoms helps me to deal with it in the best way I can. Everyone living with a chronic condition will face good days and bad days. How do you look after yourself on days when you’re struggling? I speak to my friends and family. I remind myself to go easy on myself. And I pray. Finally, is there anything you’d like to share with our readers about what it’s like to live with a condition like Crohn’s disease? It’s not going to be easy, it’s a rollercoaster. But, there’s a whole community out there and you’re not alone. Reach out and don’t be afraid to ask for help or advice. If you’re living with Crohn’s disease, be sure to explore our other Living Well articles. We’ve got tips on how to look after your mental health when living with Crohn’s as well as an interview with a health coach. Discover more right here.

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a photo of IBD health coach Jonna

Ask a Health Coach: How to Live Well When Living With Crohn’s Disease

By Crohn’s Disease, NutritionNo Comments

While Crohn’s disease is a condition with both physical and mental consequences, it’s totally possible to live well when living with Crohn’s. We spoke to one of Sidekick’s special health coaches, Jonna. As part of Sidekick’s IBD programs, Jonna works directly with people living with Crohn’s disease, providing them with personalized support and advice during their journeys. Sidekick has created two programs for people living with inflammatory bowel diseases; Crohn’s and Ulcerative Colitis. This article specifically focuses on Crohn’s disease. To find out more about Sidekick’s IBD programs, visit this page. Keep on reading to discover Jonna’s insight into how to manage the symptoms of Crohn’s disease and take back control of your health. Hi, Jonna! Thank you so much for joining us on Living Well. Can you tell us a little bit about yourself? Thank you for having me! I studied Health and Medical Psychology, through which I dived deep into the world of chronic conditions, including Crohn’s disease, especially from a psychological perspective. During my studies, I realized that there is a huge need for people living with IBD to be supported holistically. This is because the impact that the condition has on a person’s life goes far beyond the physical symptoms. I am so grateful to have been able to do exactly this as a coach in Sidekick’s IBD programs. In your experience working as a coach in Sidekick’s Crohn’s program, what are some of the most common symptoms people living with the condition struggle with? People living with Crohn’s often struggle with difficult physical symptoms, such as diarrhea, abdominal cramps and pain, bloody stools, urgent and frequent bowel movements, reduced appetite, weight loss, and mouth sores. Some other symptoms that I hear about very commonly and what I’ve noticed based on the users’ activity in the Sidekick app, are lack of energy, fatigue, high stress, and sleeping problems. You can probably imagine how intertwined these symptoms can be. For example, having abdominal pain and other troublesome physical symptoms most likely increases your stress levels. You may have to take sick leave from work or you have to cancel meetings with friends and fear they don’t understand why. This, in turn, might make you feel even more worn out and tired, both emotionally and physically. What’s more, because of this high stress and pain, you might still experience trouble falling asleep. In fact, when asking IBD patients about the role their condition plays in their life, they often say that the condition “affects everything” in their lives. Can you tell us about some of the mental health side effects of the condition? Firstly, being diagnosed with a chronic condition means that you have to cope with the frustrating fact that the condition isn’t going anywhere. Crohn’s disease especially can be quite unpredictable in nature, which can make people feel that they have no control over their own body or health. It may be hard to find motivation to keep following your treatment plan day after day, and to remain hopeful about the future. People may also feel exhausted trying to find the right diet and medication that works for them. It is also common that IBD patients feel embarrassed about their condition or symptoms. It may be difficult to communicate to other people without going into ‘too much’ detail. There are a lot of taboos around people’s toilet behaviors that may not be considered appropriate to talk about in certain social situations. People living with IBD may also feel that other people don’t understand what it is like to live with the condition. In fact, they might start avoiding social situations due to pain, fatigue, and concerns about not making it to the bathroom in time or needing to use the bathroom multiple times. The condition might affect your body-image, too. You may be, for example, losing weight due to your disease or experience swelling due to steroids. It may be very hard to see your body change in unwanted ways. Sometimes, other people may make the situation worse with inconsiderate comments. Another, much talked about mental health side effect is stress. Although stress doesn’t specifically cause Crohn’s disease, it can trigger flare-ups and relapse in Crohn’s disease. Understandably, worsening IBD symptoms often lead to even more stress, easily making it a vicious cycle. This is why stress management is so important in minimizing the effect Crohn’s has on the individual’s life. It has also been found that people with IBD are at an increased risk of developing anxiety and depression. Some research has found that anxiety and depression might be even two to three times more likely to occur in IBD patients, compared with the general population. If you notice these feelings of anxiety, depression or overwhelming stress, know that these feelings are common and you are not alone. Do not ignore them, and seek help from a mental health professional. Your mental health is just as important to take care of as your physical health. Finding a nutrition plan that works for you is a big part of managing Crohn’s disease. Can you explain why this is so important? A nutrition plan that works for you helps you prevent weight loss and malnutrition, and helps maintain and improve general fitness. During a flare-up, it’s important to avoid foods that may cause worsening of the symptoms. A normal diet during a flare-up can make diarrhea and stomach aches worse, and some foods in particular can be linked to the symptoms. I want to emphasize that these reactions to food are individual, and the diet of the active phase of the condition should be planned together with a dietitian or other health care professional. What tips can you offer people living with Crohn’s disease to ensure their diet is versatile and nutritious, particularly during a flare-up? I think the emphasis here is indeed on eating as varied as possible. That is, sometimes people with Crohn’s have to follow a very strict diet during a flare-up, but even then it is good for recovery to eat regularly, eat in a variety of ways – within the limits of your diet – and to take care of adequate hydration. During a flare-up, you should eliminate high-fiber and hard-to-digest foods. Easily digestible and liquid food such as soups can be preferred. Suitable drinks are rather dilute drinks containing salts and sugars whereas caffeinated, carbonated, and alcoholic drinks should be avoided. In remission, it is good to try your excluded foods again, so that your diet remains as varied and nutritious as possible. A diet low in fermentable carbs, called the FODMAP diet, is often recommended to manage irritable bowel syndrome (IBS). It can be helpful for stomach problems in the remission phase of IBD patients. Again, consultation with your doctor and dietitian about dietary changes is important. They can help you find out what works the best for you. What are some ways that people living with Crohn’s disease can deal with the unpredictable nature of the condition? Living with Crohn’s disease can diminish the feeling of control that you have over your own body. To deal with the unpredictable nature of the condition, I think it’s important to identify and practice control in the areas of your life that you can control, and on the other hand, accept the areas of life that are out of your control. You may, for example, not be able to control the timing and severity of a flare-up, but you can take control of how to deal with it. For example, you can actively practice stress management techniques, you can learn to plan and prepare nourishing meals, you can make sure to follow your treatment plan, and, importantly, you can ask for help when you need it. Another thing that I would recommend to anyone is finding other people that live with the same condition. This will allow you to share your experiences and worries, as well as receive the kind of understanding and support that only people that have experienced similar things can give you. Merely realizing that you are not the only one struggling with these problems can be very comforting. And finally, what behavioral changes can people living with Crohn’s practice to improve their overall quality of life? Good eating habits and overall healthy lifestyle promote the quality of life of people with Crohn’s disease. Eating habits are not so much about what you eat, but how you eat. When living with Crohn’s disease, it is important to eat calmly and to chew carefully, for example. By chewing well, you can prevent digestive problems and help in nutrient absorption. In addition, eat small portions regularly, for example five times a day. Give your gut enough time to rest in-between meals by avoiding snacking. Take care of adequate hydration by drinking 1-1.5 liters of water during the day. Practicing “mindful eating” can help you be aware of the food and drink you put into your body. It involves observing how the food makes you feel, what emotions and thoughts arise, and the signals your body sends about taste, satisfaction, and fullness. Regarding lifestyle factors, quitting smoking is one of the most important things that people with Crohn’s disease can do for their health and quality of life. Smoking can make the condition worse. People with Crohn’s disease who smoke may find that they have more severe symptoms and complications, increasing the need for steroids, immunosuppressants and re-operations. Other lifestyle factors that contribute to improved quality of life are regular exercise, stress management, and taking care of adequate sleep and rest. Exercise not only helps your digestive tract work more efficiently, but it can also help reduce stress due to the release of endorphins, the “feel-good hormones”. There are so many ways to move your body, so choose exercise you actually enjoy! You may want to ask a friend or family member to join, so this way you also take care of your social needs. There are, of course, many other ways to manage stress. For some people, spending time with loved-ones and talking about their worries works best. You may want to try mindfulness exercises, meditation, yoga, or journalling. Or, it could just be reading a book, listening to music, or whatever you enjoy doing and find relaxing. Do what works for you. When it comes to rest and sleeping, consistency is key. Indeed, you’ll sleep better if you stick to a routine. Set a time for getting up and going to bed on weekdays and on weekends. Be also sure to give yourself enough time to wind down before bed. Make sure to check the temperature and lighting of your bedroom, only consume caffeinated drinks early during the day, and avoid napping. If you’re living with Crohn’s disease or are caring for someone who is, be sure to explore our other articles on Crohn’s. We’ve got real stories from real people living with the condition as well as tips on how to reduce Crohn’s related stress. Discover more right here.

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A Practical Guide on How to Reduce Crohn’s Disease-Related Stress

By Crohn’s Disease, StressNo Comments

Stress can have a profound impact on our wellbeing. It can affect our body, thoughts, feelings, and behavior. If you’re living with a chronic condition like Crohn’s disease, psychological stress may also make the symptoms of your condition worse. This can cause a vicious cycle because the symptoms themselves can be another source of stress. But how can stress make Crohn’s disease worse? It could be down to something called the “brain gut connection”. Your brain and gut are linked by the vagus nerve, a part of your nervous system that plays an important part in many functions, including your digestion, immune system responses, and mood. Let’s start with the basics. Crohn’s is an inflammatory disease. Crohn’s related inflammation happens in the organs that food and liquid travel through as they’re digested (also called the gastrointestinal or GI tract). How you feel mentally can affect the way your digestive system functions too. For example, if you’ve ever been nervous about something and felt “butterflies in your stomach”, this could be down to the “brain gut connection”. For those living with an inflammatory disease such as Crohn’s, it’s important to know that, while the condition can’t be cured, it can be managed. Along with the treatment you receive from your doctor to reduce inflammation, you can also manage your stress in an effort to control your symptoms and improve your overall quality of life. Keep on reading to discover tips on how to manage your Crohn’s related stress. What can trigger Crohn’s disease-related stress? Many things might trigger stress when you’re living with Crohn’s disease, but the important thing to remember is that you’re not alone and others might be experiencing the same worries as you. Here are some possible stressors that could be getting you down: Flare-ups. From diarrhea and abdominal pain, to frequent and urgent bowel movements and fever, the symptoms of a Crohn’s disease flare-up can cause stress, and the unpredictability of symptoms may also make stress worse. Unfortunately, not only can flare-ups cause stress, but stress can cause flare-ups. Therefore, it’s important to practice stress management to minimize this. Keep reading to find out how. Eating out. For those living with an inflammatory bowel disease like Crohn’s, eating out can trigger feelings of anxiety. If your symptoms are in a flare state, you might be worried that eating out will make the symptoms worse, or if you’re in remission (the periods of time when you have no current symptoms) you may feel anxious about eating something that will trigger a flare-up. Bathroom anxiety. Due to the unpredictable nature of Crohn’s disease, you’ll never know when diarrhea will strike. This could make you nervous about going out because you may suddenly need quick access to a bathroom, and your only choice might be a public restroom or a friend’s bathroom. This is not ideal when dealing with an unexpected bout of diarrhea and could make you feel anxious or stressed. Social stigma. Dealing with other people’s perceptions and ideas about your condition might make you feel isolated and stressed. You may be worried that people see you or treat you differently, and therefore not feel understood or supported. How to manage stress when living with Crohn’s disease. Stress management when living with Crohn’s disease could help you deal with the mental and physical challenges it brings, such as flare-ups. Here are some tips that might help to reduce feelings of stress and anxiety: Practice preventing flare-ups. Crohn’s disease is, by nature, unpredictable and you may experience symptoms and flare-ups at a moment’s notice which, of course, can feel stressful. But, there are some things you can do that could prevent flare-ups and reduce stress, such as: Eating and drinking right. Some foods could be difficult for you to digest and therefore, cause flare-ups. Here are some foods and drinks you could try avoiding, or consuming in moderation: Wholegrain foods such as whole wheat pasta and whole wheat bread. Red meat, sausages, and dark meat poultry. Dairy products such as butter, cream, full-fat dairy, and margarine. Coffee, black tea, soda, and alcohol. Garlic, jalapeños, wasabi, white/yellow/purple onions, chili powder, cayenne pepper, black pepper and paprika. Broccoli, cabbage, cauliflower, and artichokes. Apples with skins, cherries, peaches, and plums. Instead, try eating and drinking more of the following: Potatoes, white pasta, rice and rice pasta, polenta, oatmeal, and gluten-free bread. Fish, tofu, eggs, shellfish, peanut butter, and white meat poultry. Milk, yogurt, and cheese made from soy, coconut, almond, flax, or hemp. Water and non-caffeinated herbal tea. Turmeric, ginger, cumin, mustard, and fresh herbs. Carrots, spinach, peeled cucumbers, bell peppers, pumpkin, and squash. Bananas and cantaloupes. Please note that the above are suggestions. There is not enough research to support their effectiveness. Everyone reacts to various foods in different ways, so try writing in a food journal to keep track of anything that disagrees with your body. Sometimes, it’s hard to pinpoint an exact food or ingredient that triggers your condition; recording your meals might help you narrow this down and find the common problem. Exercise. Regular physical activity may reduce inflammation, which may result in fewer flare-ups. Choosing exercises that you enjoy might make you more likely to stick to them. Low-impact choices like walking, biking, swimming, and yoga are good places to start. Of course, if you’re not feeling great or are in the middle of a flare-up, resting is also important. Don’t push yourself as this could leave you feeling more stressed. Keep up with your medication. If your doctor has prescribed medication, it’s important that you stick to it along with any instructions and advice they’ve given you. This still applies even if you’re feeling okay, because the goal is that you keep feeling okay. When you download a Sidekick program, you can use the medication reminder feature to help you keep track of when you need to take your medication. Make dining out less stressful. If social events call for eating out, do some research ahead of time to manage your stress when the occasion arrives. Check out the menu online and see what dishes you can order that will potentially cause you the least problems. If you’re not sure about a certain dish, call the venue and ask. When it comes to ordering, don’t be afraid to ask if you can make alterations to a certain dish. For example, request for a sauce to be added to the side instead of over the food just in case it’s a spicy one; ask for an ingredient to be grilled instead of fried; ask for specific ingredients to be removed from the dish if you know that they’re triggers. Reduce bathroom anxiety. Worried about not knowing where the nearest restroom is if you go out? There are a few bathroom apps that can help you with just that. Before you head out, browse the app for the location you’ll be in and make sure you have a rough idea of how to get yourself to the nearest toilet, should the need occur. The fact that everyone poops might not provide much comfort when you get a sudden urge to go. So, if you want to mask the sound in a public restroom, put a layer of toilet paper in the bowl. Or, if you’re at a friend’s house, run the tap. You might find that some toilets don’t have paper, so carry tissue or wipes with you, just in case. Nervous about smells? If you’re at someone’s house, flush often to get rid of the source of the smell, or spritz the bowl with scented spray before you go to mask the odor. And if you can, try to relax. If you’re using a public restroom, you’ll probably never see those people again. If you’re at someone’s house, try to remember that everyone really does poop, and they all know it’s not always pretty. Write down your thoughts. Expressive writing, or journaling, may help you relax because it can clear your mind and allow you to release negative or stressful thoughts. When you’re feeling stressed, it can be easy to forget about the things that are going well. Writing down positive events, personal victories, and happy thoughts is also important. This can remind you of the things you’ve overcome and help give you motivation for when times get tough. If you want to start a journaling habit, try to find 15 minutes at the same time each day. Choosing a place where you won’t be distracted is best, and if pen and paper aren’t for you, try using a computer. There are also journaling apps you can use on your tablet or phone – the more accessible you make it for yourself, the more likely it could be that you keep up the habit. Find support. Prioritizing your mental health is important when dealing with a chronic condition. While talking to friends and family can give you comfort, you could also find relief in talking to other people with Crohn’s disease. Look online for support groups that deal with inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis. The Crohn’s & Colitis Foundation has a community that offers support and resources to help make your daily life easier. Crohn’s disease can correlate with feelings of anxiety and depression. So, if you’ve been dealing with stress and negative feelings for several weeks, we encourage you to see your doctor or another medical professional for advice. If you want to discover more ways to deal with stress, check out this article on mindfulness and stress management. If you live in Ireland, you have access to our Crohn’s disease program! From keeping track of your medication, to discovering new ways to relieve symptoms and learning mindfulness techniques, your Sidekick has so much to offer – find out more here.

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Ouch! A Guide on How to Describe Pain to Your Doctor

By Health ConditionsNo Comments

What do a toothache and stubbing your toe have in common? They’re both causes of pain! Yes, one might feel more painful than the other, but they’re both things that happen to our body that cause us discomfort. The complicated thing about pain is that, to each and every person, it can feel different. To some, stubbing a toe can have them hopping around the room howling in agony, while to others, a quick grimace and a curse word follow, and then, back to business as usual. This is why you need to be as clear and descriptive as possible with your doctor if you’re experiencing any form of pain. From how bad it is, to where it is, and everything in between, these details are what help doctors discover underlying problems and help when it comes to managing pain. Here, we talk about some types of pain, how to describe your pain to your doctor and why it’s important to do so. What are some different types of pain? Before we get into how to talk about pain with your doctor, here’s a rundown of some of the types of pain bodies can experience. Acute pain. Acute pain occurs suddenly and is brought on by a specific cause. It generally lasts for less than six months and eventually goes away once the root cause is treated or when the injury has healed. Common sources of acute pain include: Broken bones. Surgery. Dental work. Labor and childbirth. Cuts. Burns. Chronic pain. Estimated to affect 50 million adults in the US, chronic pain is defined as lasting more than six months, even after the original injury has healed. Some examples of chronic pain include: Frequent headaches. Nerve damage pain. Lower back pain. Arthritic pain. Neck pain. Muscle pain all over (such as fibromyalgia). Some joint pain (but keep in mind that not all joint pain is chronic). Because of its draining effect on people’s quality of life, chronic pain can sometimes result in people developing symptoms of anxiety and depression, as well as other symptoms such as tense muscles, lack of energy and limited mobility. Nociceptive pain. Nociceptive (pronounced “noh-suh-sept-iv”) pain describes the pain felt in response to certain stimuli, like tissue damage or in anticipation of dangers like extreme cold. It can feel sharp, aching or throbbing and can be caused by things like stubbing your toe, a sports injury, or dental work, to name a few. Bruises, burns, fractures, and pain caused by joint damage, such as arthritis or sprains, are all injuries that can cause nociceptive pain. Neuropathic pain. Neuropathic pain is caused by damage to or dysfunction of the nervous system, and can appear to come out of nowhere, instead of coming from a specific injury. Neuropathic pain can feel like: Burning. Freezing. Numbness. Tingling. Shooting. Stabbing. Electric shocks. There are many causes of neuropathic pain, such as: Diabetes. Chronic alcohol consumption. Accidents. Infections. Radiation. Chemotherapy drugs. Spinal nerve inflammation or compression. Central nervous system disorders, such as multiple sclerosis or Parkinson’s disease. There are, of course, many other causes of these types of pain. If you’re experiencing a new pain or a continuing pain, we encourage you to visit your healthcare provider or contact your pain management specialist. How can you describe your pain to your doctor? Everyone experiences pain differently, so it can be hard to explain to your doctor how your pain feels, what kind of pain it is, or even where exactly it’s coming from. But, if you can describe your pain as clearly as possible, this will help your doctor to help you. Here are some ways you can talk about pain, as well as some tips on how to record it. Numeric rating scales (NRS). Just like how we use a scale of 0-10 to rank movies, places, food, books, or how hard something is, it’s also very helpful for communicating how much pain we’re experiencing to our doctor. Called a numeric rating scale (NRS), the numbers on the scale represent the amount of pain someone is feeling, with 0 being none, 1/2/3 being mild pain, 4/5/6 being moderately strong pain, 7/8/9/10 being severe pain – 10 being the worst pain you can imagine. Pain scales are commonly used in healthcare and are very helpful for doctors to understand the severity of someone’s pain. Descriptive words. Sometimes, if a person is in pain, it’s hard to describe this verbally. So, if you can familiarize yourself with some common “pain words”, your doctor can get a clearer idea of what and how serious the underlying issue is. Burning – a pain that feels hot. Sharp – pain that feels sudden and severe. Dull – pain that’s not severe but lasts for a long time. Intense – a feeling of unbearable pain. Aching – similar to dull. Pain that’s not severe but continues giving discomfort. Cramping – sudden feelings of sharp pain or contraction-like pain. Nagging – not severe but hard to get rid of, like a mild but annoying headache. Shooting – sudden severe pains that move through the body. Stabbing – sudden feelings of strong pain that may feel very local to one area. Gnawing – a dull but constant pain. Gripping – sudden pain that also may contract. Pressure – a pain that feels heavy or tight in a certain area. Heavy – a feeling of uncomfortable weight on a part of the body, maybe it’s hard to move too. Tender – a pain that feels sensitive to the touch or to movement. Sensitive – similar to tender. A part of your body might be painful to move or touch. Prickly – a pain that almost feels like tingling. Stinging – a sudden burning pain in your eyes or on your skin. Agonizing – very, very painful. Crippling – causing so much pain, maybe it’s hard to move, or do daily activities. Itchy – any uncomfortable feeling on your skin that makes you want to scratch. Tight – feels like a part of your body is being squeezed hard. Raw – when your skin feels very sore and sensitive. The more detail you can give your doctor, the quicker and better they could be able to diagnose your pain and offer advice. This leads us nicely on to… Keep a pain journal. Staying proactive can be hard if you’re suffering, but keeping a pain journal is an excellent way of recording your symptoms, pain levels, and general feelings. If you don’t feel that you’re able to do this, ask a family member, friend, or other caregiver to be your scribe! Some helpful questions to answer in your journal could be: When did the pain start? How long does the pain last? How does the pain feel? (Use the descriptive words above to help with this.) Is your pain tolerable? How severe is the pain? (This is where the trusty 0-10 pain scale comes in.) Where do you feel the pain? If you can’t tell where the pain is coming from specifically, write down the general area on your body. What triggers the pain? Is the pain worse in the morning/day/evening/when you’re trying to sleep? Does anything make the pain feel better/worse? What? Are you taking any medication to help? What and how often? Is the pain stopping you from doing your normal daily activities? This valuable information can assist your doctor in making a more accurate diagnosis, so make sure to bring your pain journal along to your appointments. Along with your journal, any other details you can think of when you’re talking to your doctor – no matter how small you think it is – could bring them closer to understanding the root cause and coming up with a treatment plan to ease your symptoms. Why is it so important to describe your pain to your doctor? While your doctor knows your medical history, only you know your body best. If something doesn’t feel right or “normal”, it’s important to find out if there’s a problem. It’s natural to feel nervous or hesitant when talking about something that’s causing you distress, especially pain. You may be worried that something might be wrong, and try to play down your symptoms – this won’t be helpful for you or your doctor. For any healthcare provider to fully understand what you and your body are experiencing, no detail is too small or “irrelevant”. Something you mention casually might be useful in helping them discover what’s causing you trouble – it all counts. This is where being your own health advocate is key; express your concerns fully with your doctor, including the details of any pain or symptoms, and feel free to ask questions if you’re unsure of anything your doctor says. Aim to be confident in how you talk about your healthcare and worries; it’s your body and therefore your right to seek the best support for it. You can read more on the importance of patient advocacy right here. As well as seeking guidance from your healthcare provider, we also encourage you to explore our programs. Sidekick’s programs feature plenty of pain management tips such as mindfulness and behavior modification techniques. While experiencing pain can be a daily reality for people living with chronic conditions, you have the power to take back control of your health and live your life without being defined by your pain or your condition.

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“Is Digital Health Right for Me?” Why Digital Health Is Simpler Than You Think

By Digital toolsNo Comments

The digital health universe can seem intimidating at times. With mobile health apps, electronic medical records, wearable devices, and telemedicine taking up all the space, where do you fit in? Get ready to learn more about digital health and how it could change your life for the better. What is digital health? Put simply, digital health is a term that covers all the ideas, products, and research resulting from two things meeting: technology and our health. Digital health connects healthcare systems with technology like smart devices and communication media – such as text messages, emails, and video – to help doctors, nurses, and their patients manage health conditions and promote well-being. Over the years, technology has become a bigger and bigger part of the healthcare system, from digital therapeutics and wearable devices, such as Fitbits and smart watches, to remote patient monitoring, telemedicine, and more. How does digital health help? The potential of digital health on the experiences of healthcare professionals and patients is positive and exciting. Healthcare professionals, researchers, and scientists are using technology to find new ways of working and improving health outcomes. Making healthcare more accessible. Digital tools like smartphones, social networks, and apps offer new ways for you to monitor and have access to the information you need to take a more active role in your health. With so much of the world’s population owning a smartphone, access to digital health tools that could help you manage and track your health and wellness-related activities is at an all-time high. Reducing pressure on the healthcare system. In a post-pandemic world, healthcare systems and workers are overloaded, and digital health tools may help reduce this burden. Medical professionals are looking for new ways to treat pain, disease, and addiction and digital health tools can address critical gaps in healthcare. Who is digital health for? Digital health is for everyone! It doesn’t matter if you’re young or old; digital health can support you throughout your health journey. Whatever your situation, digital health can offer you ways to manage and take control of your health. From tracking nutrition, to learning about symptoms and triggers, connecting with coaches, improving sleep hygiene, and making time for mindfulness, digital health tools are designed to be both simple and accessible. Sidekick’s digital health programs. Certain digital health tools can support you to better self-manage your condition and stick with your treatment plan. Sidekick’s digital health programs are designed to help you make decisions that will improve your quality of life. For example, the mindfulness features in Sidekick’s programs – including relaxation, meditation, and stress-management exercises – could help you to reduce your stress levels. Some digital health programs, like the Sidekick programs detailed below, also offer virtual coaching and guidance, connecting you with people who can support you when you need it. Available via your smartphone anytime, anywhere, digital health apps can support you in making positive decisions about your well-being around the clock. Below are some of the programs that live inside the Sidekick mobile app. Here’s a look at how each has been designed to support people living with that specific condition. Atopic Dermatitis. Research shows that sticking to a treatment plan is an important factor in reducing the symptoms of atopic dermatitis (AD), otherwise known as eczema. It also indicates that stress can trigger flare-ups. Sidekick’s AD program helps people living with eczema tackle those things with features like: Medication reminders. Symptom tracking tools. Healthy sleep tips. Tools to break the itch-scratch cycle. Educational content. Access to a lifestyle coach. “I liked the educational videos very much, especially as I wouldn’t have otherwise had the opportunity to exchange ideas with those who are going through the same thing. I really felt understood!” Evelyn Gross, Sidekick program user. Find out more. Rheumatoid Arthritis. Rheumatoid Arthritis (RA) affects the lining of your joints, causing a painful swelling. RA is associated with increased stress levels, sleep deprivation, anxiety, depression, and fatigue. With this in mind, the Sidekick RA program was designed to encourage users to: Track their symptoms and triggers. Learn new ways to manage stress. Build an exercise routine that works for them. Understand their condition. Get support from a professional health coach. “As an RA program coach, I can review patients’ progression and look for variants or improvement opportunities, and then directly coach them towards their goals by giving them feedback and tips based on their individual needs and inputs.” Tuukka, health coach for Sidekick’s RA program. Find out more. Crohn’s Disease. Due to social stigma and the unpredictable nature of the disease, living with Crohn’s disease can strongly impact people’s lives and negatively affect their mental health. Sidekick’s Crohn’s program helps people living with the condition to play a more active role in their healthcare daily by: Building disease-specific knowledge. Sharing stress-reduction techniques. Encouraging mindfulness and self-compassion. Maintaining a healthy diet plan. Educating on sleep hygiene. “It is really easy to use and because it can be tailored to the user, the whole experience is very personal. Because of the regular tips and nudges it becomes much easier for you to pay attention to your lifestyle and to avoid behaviors that can make your condition worse.” Jaana Heikkinen, Sidekick IBD user. Hopefully, this introduction has left you feeling inspired by the digital health universe and keen to be part of it. Hungry for more? Explore our other articles and take a look at our programs to learn more about Sidekicks’ digital health options and what they could do for you.

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5 Common Stress Triggers: How to Recognize and Respond in a Healthy Way

By Mindfulness / Selfcare, StressNo Comments

If you’ve ever experienced stress, you’ll know that sometimes it can feel exhilarating; heading out on a first date, competing in a sport, getting ready on your wedding day, or putting yourself forward for a promotion: these are all situations where you might feel stressed, but in a good way. Psychologists call this “eustress”: stress that leads to a positive response. But sometimes, stress can feel the exact opposite of exhilarating, and instead of experiencing eustress, we are filled with its darker side: distress. Our bodies might react to distress in the same way as with eustress, such as a pounding heart, racing thoughts, feeling sick to the stomach, heightened alertness, and getting sweaty, but along with these, we also feel uncomfortable, overwhelmed, and maybe panicky. With so many things to deal with in modern life, it’s natural to become stressed from time to time. But how much stress is too much? And when does stress start to become a problem for our health? We delve into some common life stressors and provide you with advice and tips on how to deal with them in a healthy way. What is stress? You may have heard of the “fight or flight response,” which our body’s way of getting ready to either fight the thing that’s causing us stress or to run away from it. If you could see what was happening inside your body when something stressful occurs, you’d see the release of stress hormones like cortisol and adrenaline. Cortisol and adrenaline help prepare your body for danger in several ways, such as speeding up your heart rate, increasing your breathing, alerting your immune system response, making it easier for your muscles to use glucose, and restricting your non-essential functions to be able to deal with a potentially dangerous situation. There are three main types of stress: Acute stress. Acute stress is short-term and can either be positive, like sport competition, first date, wedding day-type stress, or negative, such as when you’re behind on a deadline, your partner says you need “to talk”, or you get a call from your child’s school asking you to come in. Once the stressful situation passes, your body usually goes back to normal. Episodic acute stress. This term is used to describe frequent occurrences of acute stress. Maybe you often find yourself feeling stressed about something that has happened or you suspect will happen. You might live in a state of hyper-alertness, or feel like you’re always dealing with a different crisis. Chronic stress. Chronic stress is stress that persists over a long period of time and can gradually wear a person down. Such problems could be being very unhappy in a job or being in a dysfunctional relationship with a partner or family member. What is the impact of stress on health? When stress starts to become more frequent or continues for a long period of time it can lead to health issues. And sometimes, a person may not even realize that their body is being deeply affected by stress. Left unnoticed, stress can show up in your body in the following ways: Anxiety and/or depression. Insomnia or sleep issues. Lower sex drive. Digestive problems. Poor eating habits. High blood pressure. Weakened immune system. Tension headaches. Stress can also lead to the worseing of existing conditions, such as eczema, rheumatoid arthritis, asthma, and diabetes. To avoid the long-term physical and mental health problems that prolonged stress can bring, it’s important to recognize what might be causing you stress in the first place. What are some common stress triggers? Stress can pop up from anywhere, sometimes when you least expect it. Knowing how to recognize when something brings you stress will give you the power to manage it. Here are some common stress triggers and how they might be affecting you. Everyday stress. School doesn’t quite prepare us for the stress of adult life. With work, families, money, bills, friends, and health to worry about, it’s natural to become stressed from time to time. Signs of everyday stress include: Feeling irritable, angry, and easily annoyed. Anxiety and nervousness. Unable to switch your mind off. Unable to enjoy your life. Sleep problems. Eating issues. We can’t often control the things in life that bring us stress and anxiety, but we can control our reactions to them. We can also make small lifestyle changes to better equip ourselves to deal with them. Some ways to cope with everyday stress are: Opening up to friends and family about your worries. Sometimes, simply talking about stressors can help ease them. Looking after your body will help keep your mind in check. Regular exercise can reduce the negative effects of stress and increase endorphins – the body’s natural stress reliever. Journaling can be a great way of getting negative thoughts and feelings out of your body. Also, practice putting to paper the things that make you feel happy and grateful. Focusing on the positive can take power away from the negative. Practicing mindfulness and meditation can really make a difference if life is bringing you down. Relationship stress. Whether it’s romantic, friendship, or family, relationships can be one of life’s most valuable aspects. They can bring us joy, love, safety, and support, and can help us develop and grow. But they can also make us stressed. If you find yourself worrying about your relationships more than usual, it might be time to think about why. Some tell-tale signs that you’re dealing with relationship stress could be: You’re disagreeing with your partner, family member, or friend a lot. You suddenly find your partner, family member, or friend irritating. You spend a lot of time worrying about your relationship and have feelings of paranoia. Consider the following tips to reduce stress in your relationships: Communication is key in any relationship. Try to find a way to talk about anything that might be bothering you. If you’re uncomfortable bringing a subject up out of the blue, a good idea is to have regular check-ins that give you both the chance to discuss any issues that may come up. Look for the good in the other, as opposed to focusing on their weaknesses. Learn to check in with yourself. Self-care acts such as journaling might help you connect with your mind and bring you some peace. Mindfulness and meditation are also great ways to manage stress. Our Sidekick programs are full of meditation and mindfulness tips to help you look after your well-being. You can read more about that here. Work stress. In the US, 83% of workers report suffering from stress, with 25% saying that work is the main cause of stress in their lives. We spend so much of our lives working, so knowing how to identify work stressors is essential for allowing us to defeat it as soon as possible. Signs of work stress might look like this: Calling in sick more than usual. Feeling anxious or worried. Sleep problems. Not being able to concentrate at work. Skin breakouts. Headaches. Body tension. If any of these sound familiar, you may be experiencing work stress. So, before you let it get the better of you, try mastering some of these tips: Speak to your manager or HR representative about possible changes that could be made to reduce your stress. If you can, practice leaving work at work. Establish some boundaries so that you’re not taking work home – physically or mentally. For example, once you’ve finished work, make a habit of not checking your emails and establish set hours that you work with colleagues. Taking the time to recharge is essential. Make the most of your evenings and weekends, and don’t let your vacation days go to waste. Make a habit of going outside on your lunch break, going for short walks, and taking the time to enjoy your lunch – the small things really do count. Stress from news and events. The world’s happenings aren’t always to keep up with. However, current events could be getting to you more than you realize, especially if the following signs of stress sound familiar: Headaches. Fatigue or sleep disruption. Sweating. Changes in appetite. While there are many things to feel sad and angry about in the world, here are some tips that we find helpful: Limit how much news you watch, listen to, and read. If you know the news triggers feelings of stress, removing the triggers is a large part of the work. Make time for yourself by spending time with family or doing things you enjoy. If you feel passionate about the state of current events, get active instead of getting stressed. Try volunteering and attending events to meet like-minded people. Learning to channel your stress in healthy ways might prevent it from bleeding into your personal life. Future stress. Also known as “anticipatory stress”, future stress is when you experience anxiety about events concerning the future. Small things like a work presentation, a doctor’s appointment, or a job interview could bring up stressful feelings. Bigger worries about the future of your career, finances, relationships, and health could also trigger stress. And that could cause any of the following: Racing thoughts. Feeling tense and/or nervous. Sleep problems. Sweating. Feeling irritable or moody. Difficulty concentrating. Try some of these stress-management tips to ease your negative feelings: Try to stop thinking in “may”s and “might”s – no-one knows what’s going to happen in the future. Look after yourself in terms of exercise, nutrition, and sleep while also enjoying yourself, relaxing, and spending time with others. If you’re constantly worried about the future, it’s hard to be in the present moment. Learning to stay present is key to mindfulness and meditation. If you feel your mind spinning about the future, bring yourself back, notice your surroundings, focus on your breathing, and take a moment to let the feeling pass. Breathwork can have a positive impact on your central nervous system. There are many breathwork techniques you can find in Sidekick’s programs that could help you feel more control over your mind and body. Lastly, know that stress can be managed. What’s important is knowing your triggers. Our Sidekick’s programs can teach you how to identify yours and help you find healthy ways of dealing with them. Check out our library for more useful articles on stress management and mindfulness – discover more here.

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a photo of nurse Audur

A Nurse Explains Why Patient Advocacy Is So Important

By Caregivers, Emotional support, FeaturedNo Comments

For people living with chronic health conditions, the healthcare system can often feel overwhelming, stressful, and confusing. That’s why patient advocacy is so important. We chatted with our wonderful Sidekicker, Audur, who is a registered nurse with experience in oncology nursing and end-of-life care. Audur is passionate about patient advocacy and making sure that everyone has access to the treatment they deserve. Keep on reading to gain a nurse’s insight into why patient advocacy is such a vital part of healthcare, as well as tips on how you can be the very best advocate for both you and your loved ones. Thank you for joining us, Audur. Can you tell us about your experience working as a nurse? I graduated from the University of Iceland as a registered nurse in 2016. By then, I’d already been working as a nurse assistant in acute internal medicine at the University Hospital of Iceland. After my graduation I started working at the Oncology inpatient ward at the same hospital and became passionate about oncology nursing, family nursing, hospice, and end-of-life care. In my view, Oncology nursing is fascinating because cancer can affect the whole body, which means that you need to look at the patient holistically rather than narrowing the focus on one specific organ or organ system. Cancer therapy is also extremely difficult for both the patient and their loved ones. People become very sick during therapy, and families need a lot of support to be able to care for and support their loved one. In oncology, it is not only the patient who requires care, but their whole family and support system. This is also the case with hospice and end-of-life care. There’s something about being there for the patient and their family during the final days. It’s a delicate time and somewhat sacred, and I feel very humbled to be trusted to guide families through that journey. And the gratitude that you can feel from the family when you have done your job well, is a feeling like no other. Even though oncology and end-of-life nursing is often filled with sorrow and unfairness, this feeling of gratitude has always given me a sense of purpose and fulfillment. For someone who has never heard the term ‘patient advocacy’, how would you explain it? In its most simple terms, patient advocacy is about giving a voice to patients and their caregivers and making sure that they are safe, represented, and supported through their whole healthcare journey. It’s about making sure that they get the best care and treatment possible with their best interests at heart and that the patient’s voice is always heard. Why is patient advocacy so important in healthcare? Patient advocacy is a very important part of working in healthcare and, as the name suggests, it’s the role of advocating for patients when they either can’t or don’t know how to advocate for themselves. This role is important to ensure patient’s rights are protected, but it’s also important for less obvious reasons. Patients need to know that someone who knows the system is in their corner, and what their choices are when it comes to their healthcare. Healthcare-related information can be very complex and making decisions that can affect your health and wellbeing is difficult when you either don’t know or understand what’s happening with your health or how the choices and different treatment might affect you. Having someone who understands your condition, is familiar with your medical history and situation, and knows the healthcare system inside-out can make all the difference. Not only for your physical, but also mental health. Because being a “patient” is hard work and can be very stressful. What is the nurse’s role in patient advocacy? Patient advocacy, in my view, is about being the person who coordinates the information and the roles of the different health care professionals. The patients should always be at the center of things, but there are so many people who touch the patient journey: doctors, different specialties, nutritionists, physiotherapists, psychologists. The list goes on. But, the patients should always be in the center, and I believe it is a nurse’s role to make sure that the patient stays in the center and be the person there standing next to them. I like to think of it as “being their buddy in the system” – knowing their needs and speaking up for them when they cannot do it themselves. Either because they are not physically able to or because they are not able to understand the information that they are being given about their condition and care. I think that nurses are in an excellent position to be that coordinator and advocate for their patients. It’s also about being on the patient’s team and making sure that they and their family understand what is going on, are able to absorb all the information that they are given, and understand it. It’s also about making sure that their needs are met, and that if they’re not met, that you are their advocate or voice in the system that makes sure that they are heard, seen,and provided with the best possible care. I think that a very important part of patient advocacy is to make sure that information is presented in the way that the patient can understand it. So they are also able to advocate for themselves. I don’t know how many times patients and family members have looked at me with a big question mark in their eyes after the morning rounds. It’s so important to make time to sit down with them and explain everything again and ask questions back to make sure that they understand. Can you share any examples of patient advocacy you experienced during your time as a nurse? I once had a patient who was struggling with substance abuse and had been using opiates for a long time. The patient came to the hospital very sick and in a lot of pain. The patient was only put on some mild over-the-counter pain medication. Because this person had a substance abuse disorder the doctor was very hesitant to prescribe anything stronger. However, the truth is that people who have been using strong pain medications for a long time need to have even stronger, or more pain medication than a person who has never taken strong painkillers. In this situation, the patient did not have a voice and his needs were being ignored due to stigmatization within the health care system. By advocating for that patient I was able to get him the medication that he needed. I think that being a patient advocate is especially important for the vulnerable patient populations, like people struggling with substance abuse. They are so often overlooked by most healthcare systems and are even more in need of a strong advocate who sees them holistically as a person whose addiction is a response to a trauma or even multiple traumas. For someone who wants to start practicing patient advocacy, what advice would you give? Listen to the patient and their needs, try to put yourself in their shoes. I think it’s very easy as a healthcare professional to become immune to what the patient and their family is experiencing, because the more experience you have as a healthcare professional, the more you forget how novel and strange this situation is to a normal person. It is a unique experience in their lives, often something that they have never experienced before. For example, if you have a patient being admitted with pneumonia, for you as a healthcare professional this is just another patient that has pneumonia, you might even have more than one patient at a time with the same diagnosis. However, for this individual patient, this is a unique experience. They may never have had pneumonia before, never been prescribed antibiotics, or maybe even never been admitted to a hospital before. Being mindful of that and supporting the patient throughout this unique journey in their lives is a great first step of being a patient advocate. How can caregivers practice patient advocacy and provide support to their loved one? Being involved in your loved one’s journey through the healthcare system is important, both for the caregiver and the patient. I think the number one piece of advice I would give someone is to ask questions. And ask again if you don’t understand the answer that you get. I think people are often afraid to ask questions or admit that they don’t understand the information that they are being given, thinking that they’re stupid for not understanding. But that’s not true at all. Healthcare related information can be so complex, and healthcare professionals often become immune to the complexity of it. Another good piece of advice for caregivers providing support to a loved one living with a chronic illness or going through an acute illness episode, is to write things down and keep all information regarding their healthcare in a single place, in a notebook for example. You could also use that same notebook to prepare for doctors appointments – writing down the questions that you have and what it is that you want to discuss with the doctor. It will help you remember what has happened so you can keep track of things. But, with that being said, it can be hard to be both a caregiver and advocate for your loved one. This is why I think the role of nurses as patient advocates is so important, especially when a patient is admitted to the hospital during some acute episode in their illness for example. Working as a nurse in oncology, I have often felt a sense of relief from caregivers when their loved one has been admitted and they can take off the advocate hat and just be there for them as their loved one, and pass the role of caregiver onto someone else. If you’d like to learn more about patient advocacy, check out this article right here. And feel free to explore all our other stories on Living Well. Happy reading!

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