Creating a Self-Care Routine for Crohn's Disease: A Comprehensive Guide

Crohn's disease, a kind of inflammatory bowel disease (IBD), leads to recurring inflammation in the gastrointestinal (GI) tract, a lengthy tract that stretches from the mouth to the anus. Symptoms can cause discomfort, among which can include abdominal pain, diarrhea, unintentional weight loss, fatigue, and joint pain. Despite these challenges, establishing a self-care routine can be an effective strategy to manage Crohn's disease, lower flare-up frequency, and improve overall quality of life.

Self-care routines are regular activities focused on maintaining physical, mental, and spiritual health. When managing Crohn's disease, self-care also includes recognizing and steering clear of certain triggers, maintaining symptom control, and seeking appropriate medical assistance. A well-implemented self-care routine can help alleviate the impact of Crohn's disease on one's work, social activities, relationships, and emotional well-being.

Each person has unique experiences with Crohn's disease - symptoms can show variation, as can the effectiveness of different self-care routines. The key is to find and stick to a routine uniquely tailored to you.

A crucial element of your treatment routine is your prescribed medication. Consistent medication can help prevent flare-ups, reduce pain, and decrease the potential for complications.

Remembering to take medication can be challenging at times. For those that face this problem, consider the following strategies:

A diet beneficial for Crohn's disease generally includes vegetables, fruits, lean proteins, and whole grains. As inflammation from Crohn's disease can affect digestion, it's crucial to identify and avoid triggering foods. Some have found increased ability to tolerate a wider food range during remission (periods with few to no symptoms) than during flare-ups (active periods of the disease).

Certain diets may help decrease symptoms and flare-ups. Many nutritionists recommend a low FODMAP diet, which is low in certain sugars that are poorly absorbed by the small intestine. This diet aims to restore balance to the gut bacteria. If you embark on a low FODMAP diet, though, you would need to avoid the following foods:

Remember, that this diet may not suit everyone. Before embarking on any diet, seek professional advice from your healthcare provider or a nutritionist. They might have alternate suggestions such as:

Dehydration can exacerbate Crohn's symptoms. Diarrhea, a common symptom for Crohn's patients, can also result in dehydration. Drinking sufficient water can help prevent and manage this. Additionally, hydration can also:

Apart from diet, other potential triggers could include certain medications, stress, and lack of sufficient sleep. Your healthcare provider may recommend specific medications that will not trigger a flare-up. They will also encourage you to quit smoking as tobacco can worsen a flare-up. If you're unsure about your triggers, consider maintaining a log of your diet, activities, behaviors, and symptoms to identify potential patterns.

Monitor the following factors:

Tracking daily activities and any resultant symptoms can help identify triggers and potentially limit the frequency and severity of flare-ups.

Stress, an emotional and physical response to pressure and threats, is a familiar experience for many and can be triggered by multiple factors. Some common causes include:

While some stress is normal, persistent or chronic (long-term) stress can harm your health, trigger inflammation, and worsen Crohn's disease symptoms. Every person's stress management practices can look different. Here are some things to try adding to your toolbox:

Getting plenty of sleep helps your body recover, manage stress, improve thinking, boost mood, and support a healthy immune system. All of these benefits can help keep symptoms of Crohn's disease at bay. If you have difficulty sleeping, consider adjusting some aspects of your sleep hygiene, which include:

Moving your body and participating in some type of exercise throughout the week is essential for your body to function the way it should. Some benefits of physical activity include:

Exercise does not have to be extreme to be beneficial. Mild to moderate activity that you can do consistently is the key. Walking can be a great option because you can do it at home on a walking pad or treadmill. You can also walk outside but stick close to your home in case you need to use the restroom urgently. Other activities include swimming, yoga, biking, or dancing.

Finding joy is important for the maintenance of your emotional and mental health. This is especially true when you're trying to navigate life with a chronic condition. How you take care of yourself is a personal decision, but some activities to try may include:

There may be times when, despite your best efforts, you still don’t feel well. Having a solid support system to offer emotional care, help you with practical daily activities, and understand when you must cancel plans at the last minute is essential. 

A social support system might include family, friends, partners, neighbors, babysitters, petsitters, or housekeepers. Your healthcare team, such as your primary care provider, gastroenterologist (a doctor who specializes in digestive system diseases), nutritionist, dietician, and therapist also make up your support system. Keep people that you trust in your corner to support you on the good days and care for you during the challenging ones.

Additionally, support groups can help you feel less alone and connect with others who understand what it's like living with Crohn's disease. The Crohn’s and Colitis Foundation offers a support group directory to help you find a local or virtual group.

Preparing for outings or unexpected situations can help you maintain an active social life and make leaving your home a bit more peaceful and comfortable. One way to do this is to know where the nearest bathrooms are where you are going or identify where you can stop to use the restroom on the way to work or school.

When going out to eat, pick a menu option before you go. Consider keeping a non-perishable snack with you (in case you can’t find non-triggering food options) and carry a bottle of water.

If you or your child attends school, talk with the teachers or school nurse so they can be of support during a flare-up. Ask to sit near the exit in the classroom and consider a private signal for your teacher so they know you need to use the restroom. You can download this guide from the Crohn's and Colitis Foundation if you aren’t sure how to talk to them.

In addition, consider an emergency kit that includes:

Regular follow-ups and communication with a healthcare provider can help you better manage Crohn's disease. Consider trackers or planners to help you remember your medications, allergies, and appointments. If you have any concerns, doubts, or questions, don’t hesitate to contact a healthcare provider. Keep notes and a list of questions to take to your healthcare appointments.

It's also important to notify your healthcare provider if you:

Additionally, seek care from your provider if you experience:

Crohn's disease can be challenging to manage. Your condition may prohibit you from carrying out daily tasks, staying socially connected, and performing well at work or school. Fortunately, alongside your formal treatment plan, self-care strategies can help you reduce Crohn's disease symptoms and take care of your emotional well-being.

In addition to following medical treatment, self-care also includes eating a balanced diet, drinking plenty of water, avoiding triggers, managing stress, moving your body, getting enough sleep, preparing for outings, and keeping a strong social support system by your side. These strategies won't cure your condition, but they can help you improve your overall quality of life.