Several years ago I was performing at a holiday burlesque show with my dance partner/duet, “The Schlep Sisters” and my feet were in so much pain from rheumatoid arthritis that I could barely walk, let alone wear my 3" dance heels. I tried not to freak out.
We were doing our celebratory act that tells the story of Hanukkah through funny, theatrical striptease, dressed as sexy Jewish Maccabee “warriors,” and thankfully the act lent itself for us to go barefoot. While I was still in pain as we performed, I was able to have fun and I made it through. Phew!
If you have a chronic illness or chronic condition like me, you have most likely experienced a flare, or a flare-up, which is when symptoms suddenly increase and worsen.
With the stress, excitement, and temptations of the holiday season, it's important to be intentional and plan ahead to mindfully take care of yourself and not exacerbate stress and aggravate flare-ups and pain.
Chronic conditions where you might experience flare-ups include
Rheumatoid arthritis
Osteoarthritis
Psoriasis
Eczema
Migraines
Lupus
Inflammatory bowel diseases
Crohn's disease
Ulcerative colitis
Multiple sclerosis
Raynaud's syndrome
Rosacea
Eczema
Fibromyalgia
If not effectively managed and cared for, flare-ups can hinder your lifestyle and enjoyment over the holiday season. And we want to enjoy this time!
A crucial part of managing a flare-up is taking care of it as early as possible by watching for warning signs and becoming aware of your triggers. Factors like chronic stress, over exertion, weather changes, lack of sleep, or medication changes often trigger flares.
Here are 7 Strategies to Care for Chronic Pain Flare-Ups Over the Holidays
1. Stay Hydrated
Dehydration can worsen symptoms of a chronic condition and increase flare-ups. Staying hydrated cushions your joints, helps flush toxins, improves sleep, cognition, and mood, and reduces headaches and migraines.
2. Prioritize Sleep
Poor sleep can increase pain, lower immune function, and increase inflammation. Sleep is when your body heals and restores and when you get restful sleep it can also help decrease pain, improve your mood, memory, and cognition, and support physical recovery.
3. Be Mindful of What You Eat
Some of us know which foods trigger inflammation and some of us are still figuring that out. Please remember to practice mindful indulgence, which I discussed last week. The general rule for anti-inflammatory foods is to stay away from processed foods and focus on single ingredient, nutrient-dense wholesome foods.
4. Be Mindful of What You Drink
Keep in mind that not only alcohol, but also caffeinated beverages and carbonated drinks, can trigger flare-ups. Of course it depends on the person, so it’s critical to be mindful of which beverages trigger your symptoms and choose accordingly.
5. Slow Down
Do you need to slow down? Are you aware of your limits? Do you say No when you need to? Overexertion can aggravate flares and pain symptoms so plan your engagements and activities wisely, incorporating breaks and moments of relaxation to avoid pushing your body beyond its limits. Pro tip: do 4-7-8 breathing.
6. Gentle Exercise
Listen to your body, rest when you need to, and DO NOT push yourself. While exercising may be the furthest thing from your mind during a flare-up, you need to keep moving in gentle, loving ways such as stretching, restorative yoga poses, or taking a walk and breathing in fresh air.
7. Stay Connected
When we are looking to prevent and care for chronic pain flare-ups, staying connected is vital and the holidays can provide opportunities to spend time with supportive loved ones who make you feel heard and give you the love you deserve. It’s also important to stay connected with yourself by listening to your body, and treating yourself just as you treat the people you love.
Here’s to caring for yourself, listening to your body, and enjoying the remaining weeks of 2024!
Love, Your Wellness Coach,
Alyssa
P.S. Tune into this week’s podcast episode 208, “Caring for Chronic Pain Flare-Ups Over the Holidays.”
December 18, 2024
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