Oh, lifestyle changes!

Before my second appointment with my rheumatologist, I began to do research regarding lifestyle changes. Well, of course, a healthy lifestyle makes everything better. We all know that don’t we? Do we follow the advice? Not me. I’m Hungarian. We traditionally eat meat with meat with bread and bacon. Hungarian foods are heavy, fatty, and consist of a lot of carbs and dairy. We are from the steppes! That’s what we had…meat and milk. I have never been a fan of junk food, meaning hamburgers and pizza. But I eat a lot of carbs, cured meats that are considered processed and sugar. I can’t exist without chocolate and ice cream!! It was time to change the old habits, no matter how hard it will be.

One of the most popular diets is the Mediterranean diet. It’s not only backed up by enormous scientific evidence but it has been voted as one of the healthiest diets of all. Maybe I can do that (More on the Mediterranean diet in my next post). When it comes to diet, there are some general guidelines about what foods we should avoid. Basically, everything that causes inflammation: Red meat, fried foods, processed foods including cured meats (bacon, hotdogs, lunch meats), added sugar, refined grains (white bread, white rice, etc.), foods that are high in saturated and trans fats (butter, margarine,

What else? Exercise. I work from home, I hate gyms, and I’m lazy. I do not exercise, period. I do like walking…when I want to. That has to change as well. I’m not in bad shape or obese, but that’s not good enough. According to NIH, a 30-minute moderate aerobic exercise 5 times per week is effective. I have a stepper, and I have an exercise mat. I created a 30-minute routine that I do every day, not just 5 times per week. The change I have been experiencing is amazing. I am a lot calmer, and it also helps me to wind down after work. I feel a lot more contented.

That brings me to the next, and probably the most essential task…take care of your mind and soul. That’s pretty hard when you have to live with horrible symptoms, knowing that you will never be cured. Push yourself. Stress is the wolf’s best friend. Find what works for you. Is it breathing techniques? Mindfulness meditation? Guided imagery? Yoga? You pick. I love meditating. My favorite technique is guided imagery, but I have been doing mindfulness meditations, including mindful eating as well. Again, the change I have been noticing is huge. My job comes with a lot of stress, but meditation significantly lowered it.

Here's my advice. There is a misconception about meditation, specifically about the mindfulness techniques. You need to empty your mind. No, you don’t. You cannot turn off your thoughts. The goal is simply to observe and then let go of them. Don’t worry if you can’t always achieve that. Don’t worry if you fall asleep. Meditation ALWAYS works even when you think it doesn’t.

Finally, quality and quantity of sleep. If you experience a lot of fatigue caused by SLE, sleep! Don’t think about chores, studying, or pleasing other people. Sleep if you need to. Some people with SLE report that they need 10-12 hours of sleep. Go for it. I know, easy to say. What if you have a hectic work or school schedule? Try to rest more on the days when you’re off work or try to take short naps. It’s not one-size-fits-all. Everyone has different needs. Listen to your body.

Photo credit: Goodnet.org