Where do I even start?

You’ve got all of this stuff going on with you. You can’t put your finger on it exactly, but you just don’t feel right. You’re tired all the time and wake frequently during the night. You have trouble getting back to sleep. You feel stressed and irritable throughout the day and lack motivation. You crave sugar and alcohol just to cope. You feel bloated and often have indigestion. You get headaches and have trouble staying focused. You just have zero energy.

Chances are, you’re dealing with harmful inflammation and possibly an autoimmune disease. What are seemingly separate issues could actually be related. I posted previously about symptoms of autoimmune and inflammatory conditions and it’s worth reading through that list to see if you’re experiencing inflammatory symptoms.

You can identify with some or even a lot of symptoms on the list. So, what’s next? How and where do you start to get yourself back to a healthy place?

There are a lot of things you can be doing and I hope you will eventually do to address chronic inflammation, but my advice would be to start with small changes. For those of us on a typical American diet and living an American lifestyle, there is a huge overhaul that needs to happen. But, if you try to do too much, too soon, you may find yourself completely burned out, miserable, and eventually done with this whole thing.

I found myself in that burned-out, miserable place about 2 years ago. My husband joked with me, saying, “I have no idea what to cook for you. You can’t eat anything!” I laughed at first, but that laugh rolled into a sob. There I was, sitting on my living room floor next to my baby, sobbing.

I was sad and deprived and had spent the last 9 months on such a restrictive diet and lifestyle that I just broke. It was all too much. I put too much energy into executing perfectly. I felt incredibly guilty any time I detoured, even slightly.

I knew I wasn’t in a good place and stopped most of what I was doing immediately. But then the pendulum swung fiercely in the other direction and my symptoms started coming back. I was gaining weight, lethargic, and having difficulty sleeping. Before I knew it, I was miserable again. That time it wasn’t from deprivation, but from the physical and emotional impacts of inflammation.

I limped along from there, vacillating between doing too much and not doing enough. After my 3rd baby was born, I was sleep-deprived, breastfeeding, recovering from a C-section, and trying to homeschool my 5 and 3 year-olds. I was in complete survival mode. I knew I needed to get back on track but I couldn’t figure out how to do it. My brain quite literally couldn’t formulate a first step. For someone who had been at this for almost a decade, I was completely stuck.

When my baby started sleeping, I started sleeping. I started thinking more clearly. It was then that I decided to make small changes. The only thing I asked of myself was to do yoga for 20 minutes a day. At first, I didn’t want to do it at all. My body wanted to be still. But I kept at it. My mantra was, “Just show up.” Even if I hated it and did it poorly, I just had to show up.

My mantra was, “Just show up.” Even if I hated it and did it poorly, I just had to show up.

After a few weeks, I found myself craving yoga. I loved how my body was stretching out and becoming stronger. I woke in the morning without any pain. I was sleeping better. When we took long family walks, my body moved with ease and I felt like I could walk 3 times as long.

I started to love my body again. Not because I was the size or weight I want to be. I’m still not that. But these little whispers of gratitude started taking root. “Thank you for moving in this way.” “I can do this move today and I couldn’t yesterday!” “I feel strong!”

I stopped focusing on all the bad I felt about my body. Honestly, I stopped being mean to myself.

I stopped focusing on all the bad I felt about my body. Honestly, I stopped being mean to myself.

And, as I started loving my body, just as it was in that moment, it became effortless to start putting good stuff into it. I stopped making excuses and showed up even more. I started cooking again. I stocked my fridge with lots of green things. I read recipes and came up with new ideas. I put down my devices, got outside more, and prioritized getting good sleep. I was excited about my health again!

The difference between today and 2 years ago is balance. I’m not trying to do it all at once; I’m not trying to be perfect. I’m being kind to myself. I’m not beating myself up if I take a detour. I’m stacking one small step on top of another and getting there. There is no timeline or finish line.

If you’re ready to take that first small step, here are some ideas:

1. Consider seeing a doctor. For inflammation and my autoimmune conditions, I see an integrative health doctor. I also have a primary care doctor, OBGYN, and dentist, all of whom I see regularly for wellness visits. Could you schedule wellness visits? What about trying an integrative health doctor? A skin check with a dermatologist?
2. Consider making small changes to your diet. Universally, sugar and gluten are not healthy. Is there somewhere you can be reducing them? What if you just eliminated sugar and gluten from your breakfast this week? What if you didn’t drink alcohol on weekdays? How about adding a vegetable to your plate for each meal today?
3. Consider gentle exercise–a walk, slow jog, or yoga. I do free videos on YouTube. Start with 10 or 20 minutes each day. If you can’t do it today, try to exercise tomorrow. If you can only make it halfway, who cares? Get back at it tomorrow.
4. How about increasing your water consumption throughout the day? Track your water consumption today and try to beat your record tomorrow. Before eating anything or having your coffee in the morning, drink a full glass of water. Add some lemon!
5. Can you commit to getting better sleep? Set a goal for bedtime. Turn the TV off and leave your devices in another room. Try a lavender linen spray. Invest in comfy pajamas, soft sheets, or an eye mask. Make your bedroom a peaceful sanctuary. Take a warm shower or bath before getting into bed. Trying wearing socks to bed!
6. Set aside 10 minutes each day for prayer or meditation.
7. Practice gratitude. Write a list of 5 things you are grateful for each day.
8. Practice self-love. Identify negative thoughts about yourself and shut them down. Look at yourself in the mirror and tell yourself one thing you love about yourself today. Ask yourself, “What do I need?” Then really listen. Check-in with your needs and make sure they’re being met, no matter how unimportant they might seem. Smile. Whenever you think about it today, smile. Even if you’re not happy, just force yourself to smile. See how you feel right after.
9. Educate yourself on your health. Commit to reading or listening to a podcast for 20 minutes each day about health and wellness.
10. Commit to boundaries with your electronics. Can you leave your phone in another room at night? Turnoff your notifications? Delete some apps? Can you drink a glass of water and go outside for 15 minutes in the morning before looking at your device for the first time?

Just pick one and show up. Even if you hate it or do it poorly, just show up. If you mess up, get back up and try again, One foot in front of the other, one small change at a time.