Say Goodbye to Sleepless Nights

What usually I look like the morning after a flare. via www.minddisorders.com

Most people with IC tend to dread nighttime. Why is this? For me (and many other patients), IC symptoms seem to be much more apparent at night.  Often times, pain, urgency, and frequency are more noticeable as our minds are trying to wind down and get into sleep mode. Instead of getting a solid 8-hours of rejuvenating and restorative sleep, we often lie awake for hours.  This is probably because during the night, we have less things to distract us and think about besides the current state of our bodies. Also, during a flare, it isn't uncommon for an IC patient to be up 5 or 6 or more times during the night attempting to urinate.  While everyone else is peacefully sleeping, we make frequent trips to and from the bathroom, which makes for a very disrupted sleep and a very cranky morning (at least in my case!). To add insult to injury, most IC patients can't consume coffee or anything caffeinated to provide an energy boost throughout the day.  Talk about cruel! 

For the better half of this past year, I woke up feeling like a zombie, having spent most of my night awake, worrying about when my body would finally let me fall asleep. By the time I finally fell asleep, it was basically time to get up and start my day. Often times, my boyfriend would have to coax me out of bed because I was continually sleeping through my alarm clock (or throwing it against the wall). Over time, however, I have been able to find some techniques and tools to help me fall asleep without having to resort to an Ambien prescription. Here are a few things that have helped me:

• Drinking calming and soothing herbal teas.  Besides the amazing lavender chamomile tea that I've mentioned, one of my favorite teas for bedtime or late nights is Celestial Seasoning's Sleepytime Vanilla.  This tea is super relaxing due to the mixture of chamomile and spearmint, and it hasn't caused me any flares. Everyone's body is different, so experiment to find a tea that works for you. 
• Reading a book. Often times when we are restless and wide awake at night, we turn to technology to distract us. BIG mistake.  This is not the time to turn on your TV, browse Facebook, or look at your phone! These devices will only keep you awake longer.  If you don't believe me, check out this article in the Chicago Tribune documenting how the light from electronic screens leads to sleep loss. I find that reading distracts me enough to make me forget any discomfort, and helps me to dose off peacefully.
• Listening to a sleep playlist.   I have created some amazing playlists with peaceful and calming songs that help me drift off into dreamland. This seems to have the same impact as reading- the tunes distract me enough to help me fall asleep.
• Using a Heating Pad/Ice Pack. I can't even count the amount of times I've fallen asleep with my heating pad.  Some people prefer ice, which is fine too! Both of these can reduce inflammation and lessen any acute pain we may be experiencing. 
• Taking a warm bath before bedtime. This will have the same soothing effect as the heating pad, while also relaxing all the other muscles in your body.  Talk about amazing!
• Spraying some lavender essential oil in the bedroom/on linens. If scents don't seem to bother you, I'd recommend picking up some lavender oil and mixing it with with a bit of water in a spray bottle.  Lavender has been proven to calm nerves and reduce anxiety, something that we all experience when we are having an IC flare. Mist this around your sleeping area before your head hits the pillow.
• Last but definitely not least - taking a natural sleep aid. I personally feel much better taking a natural sleep aid than something along the lines of Tylenol PM.  I can't say enough about this Valerian Root extract. This truly was my saving grace!  Valerian Root promotes restful sleep and lessens anxiety- it does WONDERS for me.When I feel a sleepless night coming on, I mix a few drops of this in a small glass of water before bedtime and it always helps me sleep peacefully.    I also can't say enough about these Super Snooze melatonin supplements that I picked up at my local CVS. Melatonin has similar benefits to Valerian Root, promoting relaxation and sound sleep.

Before trying any new sleep aid, check with your doctor to make sure it's safe.  It is important to make sure any new supplements won't interact strangely with any medications you may be taking or exacerbate any additional medical problems you may have.

Happy healing & happy sleeping!

Your Guide to an Anti-Inflammatory Diet

Often times, people with IC try to follow strictly the recommended IC diet and don't feel any better. This is because the standard IC diet is not anti-inflammatory, and not geared toward overall healing. I have been reading Wendy Cohan's The Better Bladder Book and found the following food lists quite helpful.  Below is a list of recommended anti-inflammatory foods, and also foods to avoid. Hopefully, this can help some of you kick-start a healthier diet. Thanks, Wendy!

Anti-Inflammatory Foods to Include: 

• Fruits: Apples, pears, apricots, cherries, blueberries, peaches, raspberries, strawberries, watermelon, papaya, mango and persimmons.  You may not be able to tolerate all of these until your bladder is fully healed. 
• Vegetables: Raw, steamed or oven-roasted veggies; choose from green beans, zucchini, winter squash, broccoli, cauliflower, bok choy, artichokes, yams, sweet potatoes, cucumbers, celery, carrots, lettuce and other fresh greens and herbs, brussels sprouts, water chestnuts. Avoid only those vegetables that seem problematic for you individually; for example, some people are sensitive to vegetables that are very high in oxalates (kale, beets and beet-greens, spinach and rhubarb) and many people react negatively to vegetables in the nightshade family. 
• Grains: Brown rice and other forms of rice, millet, amaranth, buckwheat, wild rice, quinoa, and other grains in small portions.
• Protein: Halibut, salmon, trout, sole, cod, turkey, chicken, and grass-fed beef.  remember to purchase sustainably harvested fish and humanely raised meat and poultry, if available.  All seafood must be as fresh as possible or frozen to avoid the high histamine levels released as seafood ages and begins to break down. 
• Nuts, seeds. and oils: Cold-pressed olive oil, flaxseed oil, safflower oil, sunflower oil, pumpkin seed oil, walnuts, pumpkin seeds, almonds, sesame seeds and oil, tahini, almond butter, coconut oil, and unsweetened coconut.
• Beverages: Unsweetened rice, almond or hemp milk; spring water; most herbal teas; highly diluted, freshly squeezed fruit and vegetable juices. 
• Seasonings: Dill, oregano, cilantro, rosemary, thyme, turmeric, coriander, sea salt, and kelp.  Stick with herbs, fresh or dried, for flavoring most foods; they tend to be milder than spices.  Ginger is a good choice, if tolerated, because it possesses anti-inflammatory properties.  Fresh garlic is often problematic for the IC bladder, but a little dried granulated garlic may be tolerated.  Some people tolerate cinnamon just fine, while it seems to bother other people with bladder sensitivity. 
• Sweeteners: Stevia and brown rice syrup; better is applesauce and other fruit purees.  Many people with bladder sensitivity find they cannot tolerate artificial sweeteners containing aspartame (side note from Janie: this is a blessing because aspartame is AWFUL for everyone, with or without IC.)

Inflammatory Foods to Avoid: 

•  Fruits: citrus fruits (lemons and limes may be used in small amounts, for seasoning, by those who are partially healed), dried fruits (especially those containing sulfur dioxide to preserve color), and grapes.  There may be additional fruits that bother some individuals despite being both alkaline and anti-inflammatory.
• Vegetables: Potatoes, eggplant, red and green peppers, tomatoes, and hot peppers. Fresh tomatoes appear to be better tolerated than cooked tomatoes. 
• Grains: Gluten-containing grains, including wheat, barley and rye.  Oats may be tolerated by some people.
• Animal protein sources: Grain-fed beef and pork; processed meats like bacon, salami, baloney, cured hams, and cold-cuts; shellfish; eggs (some people may be able to tolerate eggs used in baked goods, but if not, use egg substitutes for baking.)
• Nuts: Peanuts and peanut butter.
• Legumes: Dried beans, peas and lentils, except in small amounts.  Those with a sensitivity to oxalates must be especially careful. 
• Dairy products and fats: All milk, cream, yogurt, cheese and other products made from cow's milk.  Also avoid butter, all margarine and spreads that contain trans fats, and most processed oils. 
• Beverages: Soda, black tea, coffee, alcohol, citrus fruits
• Spices: Cayenne, paprika, black peppers, and other hot peppers.
• Sweeteners: Refined sugars, including white and brown cane sugar, and corn sweeteners, especially high fructose corn syrup. 

Happy healing!

Stress & IC Flares

via www.doclind.com 

Ah, stress and IC flares.  They go together like peas and carrots, like peanut butter and jelly. Stress is basically IC's arch-nemesis, and eliminating it is a HUGE factor in combating your IC flares.  Though stress does not necessarily cause IC, most people have worse IC symptoms when they are worried, anxious or nervous. You can do everything else right, but if you are still under stress, I guarantee that your symptoms will persist.

Here is an important expert from Along the Healing Path, Catherine Simone's book about how she healed from IC.

"You might want to sit down with yourself and or/your loved ones and determine what is draining your energy; what exactly is stressing you, both emotionally and physically.  You might need to make some tough decisions about how to eliminate these things to the best of your ability, even if only temporarily while you are healing. Once you are well, you will be able to handle more stress than you can right now.  Stress, right now, is only going to make you worse and make it harder for you to heal. 

The thing is, most of the time, we have trouble realizing that we can control any of it.  Asking for help in eliminating stress, as well as providing that comfort to yourself are two very difficult things for people to do.  But know this for certain.  If you are intending to heal from IC and all of it's related symptoms/illnesses, eliminating stress in your life, eliminating toxic relationships and people who are not supportive of you or who may, intentionally or unintentionally, be emotionally or verbally abusive to you is very important.  In fact, it is my opinion that these things are crucial. It will be very difficult for you to heal in an environment that is completely unsupportive of you loving yourself and taking care of yourself."  

So, how do we eliminate stress? Some easy tips include:

• Take time each day to do something you love - i.e. read a book, listen to music, curl up on the couch and watch movies, take a walk, chat with someone supportive and caring
• Admit if your burden is too much.  This is no time to pretend to be superwoman. Speak to your boss/teacher/family/friends if you need help managing your responsibilities while you are sick. 
• Exercise! For me, yoga has been a lifesaver. Get your body moving each week in a way that doesn't cause a flare.  You will feel happier and healthier!
• Say goodbye to negative-nancies and debbie-downers. There is no place for those who bring you down while you are trying to heal.
• Meditate. Give your mind a chance to slow down, and give yourself a break from your constant thinking and/or worrying. Light a candle and sit in peace.
• Take a warm bath/shower. One of my favorite ways to unwind.
• Get adequate sleep. I know that this can be difficult during flare-ups, but adequate sleep is crucial for handling stress and promoting healing.  I will be writing about some sleeping tips very soon!

These may seem obvious, but most of us know that eliminating stress is easier said than done.  Make it a priority to destress this week by giving yourself some "me" time.  I guarantee you will feel better.

Happy healing!

 

The pH Spectrum

Another easy to follow pH chart, courtesy of MindBodyGreen.  IC patients who are trying to lessen the acidity in their bodies should stick to the alkaline side of the spectrum.  When you are first starting off with an Alkaline Diet, try not to include any foods on the right side that you may be sensitive to (such as lemons and limes) .  As you begin to heal, you can start to add these back into your diet one at a time.

IC Featured on "The Doctors"

Last week, popular television show "The Doctors" did a segment on Interstitial Cystitis. I am so excited to see such a huge TV show bringing awareness to IC.  It is so rare to see this illness discussed in any health magazine or on any TV program, and when it is mentioned, IC is typically oversimplified to a "chronic UTI." Though I think a lot more time could have been spent on this segment, and I also think that (as usual) the importance of alternative treatments in beating IC was ignored, this segment is a great start to spreading awareness. Hopefully, those who saw the segment realize how serious and traumatic this illness can be.

Check out the video clip here!

The Most Relaxing Drink on Earth

If you are feeling stressed, having a flare up, or cannot sleep, I urge you to look no further than this fantastic tea I discovered at the local organic food co-op recently.  I guarantee this little concoction will de-stress you better than that glass (or three) of wine ever did.  Presenting: Chamomile Tea with Lavender.

This caffeine free herbal tea has become my new favorite relaxation tool.  And the best part: it's not flare inducing! We are all too familiar with the famous IC-induced insomnia. Next time you can't sleep due to a flare up, grab your heating pad and a cup of this tea (or any chamomile tea that you enjoy), and I guarantee you will be instantly relaxed and soothed back to sleep. I found this version from Traditional Medicinals Herbal Tea Company, but I'm sure there are other varieties out there.

Both chamomile and lavender have some pretty amazing benefits.  To name just a few:

• Chamomile - sleep aid, cramp soother, wound healing, instant relaxer, and immunity booster.  Pretty much amazing!
• Lavender- calming, also a sleep aid, headache reliever, indigestion and bloat fighter, and did I forget to mention that amazing smell? Instant stress buster with every sip. 

You can enjoy this tea on its own, or with a splash of milk and honey. Whatever (safely) entices your taste buds.

 If you are still in mourning regarding the loss of your favorite wine/coffee/adult beverage, I urge you to delve into the world of herbal teas.  You'd be surprised how delicious they can be!

Easy Food Chart to Help You Give Your Body What it Needs!

source: Raw and Vegan Life

Another Fall Favorite - Pumpkin Bread :)

This recipe was great, and non-flare inducing.  My friend and I made it last night (adapted from The Simple Veganista) and we almost ate the whole thing.  Not only is it delicious, but it is really good for you, and guilt free for all of you vegans (or anyone trying to follow a dairy free recipe!). And it is SO.EASY.

Note: This would be even better with some sort of icing on top (perhaps pureed dates or a cream cheese type of that suits your diet needs).

Ingredients: 

• 1 3/4 cup spelt flour (or flour of choice)
• 1/2 cup coconut or organic pure cane sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1-2 teaspoons pumpkin pie spice mix or 1 tsp cinnamon, 1/4 tsp nutmeg, and 1/4 tsp allspice (which ever is better for your flare needs)
• 1-2 teaspoons vanilla extract
• 1/4 cup water or pure maple syrup (we used the syrup, yum!!)
• 1/3 cup coconut oil (melted), or veggie oil of choice
• 1 can 100% pumpkin puree or 1 1/2 cups fresh pumpkin puree (we used Trader Joe's canned pumpkin)

Directions: 

• Preheat oven to 350 degrees F
• In medium bowl, combine flour, baking powder, baking soda and spices.
• In small bowl, combine oil, sugar, water/syrup and vanilla. 
• Add the wet mix to the try mix along with the pumpkin puree and mix well to make sure there are no clumps.
• Taste batter adjusting flavor or sweetness to your liking (you can do this because there are no raw eggs!)
• Spread batter into a lightly greased loaf pan
• Bake for 50-55 minutes.
• Remove from oven, let cool before serving.

Enjoy! 

A Yummy IC-Friendly Fall Recipe

 I love the fall, and everything about it- sweaters, boots, pumpkins, orange-hues, apple cider... it is the perfect time of year to cozy up and be extra kind to yourself.  Fall is also an extremely transitional time of year, which means that is a great time to start fresh on your way towards better health.  It is never too late to turn over a new leaf (pun intended) and make the changes you need to live a happier, healthier lifestyle.

This brings me to butternut squash.  This delicious (and nutritious) fruit (I know, I was shocked to hear this as well.  I spent my entire life thinking it was a vegetable until Martha Stewart told me otherwise) will always remind me of fall days. Now that I live in San Diego, I certainly don't get to enjoy the same crisp air I used to experience during fall back east, so I desperately try to bring fall into my home in every way possible.  I obsess over anything squash-pumpkin-apple-cinnamon oriented, and dress in layers that are quite unnecessary in the 75 degree San Diego heat. 

My desire to bring fall to San D has lead me to find and experiment with the following recipe for butternut squash soup.  The ingredients are IC friendly (at least for me, and according to the standard IC diet), but you can feel free to experiment as you wish to make this recipe work for you.  

Happy Fall and enjoy!

Homemade Butternut Squash Soup (adapted from The Savvy Vegetarian)

(Warning: This recipe is for a lazy day when you have a lot of time to simmer soup on the stove. I'm a huge fan of slow cooked meals! I'm sure there are faster recipes,and I will definitely try one in the future, but I love how this makes my home smell and I don't mind having soup simmer on a lazy Sunday.  You can also make this in a crock-pot overnight.)

(another warning: this recipe might not be for you if herbs and spices send you into a flare. All of the spices below are in the "Bladder Friendly" or "Try it" columns on the IC food advisory. I personally have no issues with spices in low doses such as the recipe below, but proceed with caution or adjust the recipe if you are concerned!). 

Ingredients

• 1 large butternut squash
• 4 cups vegetable stock (try to find one with minimal ingredients, or make your own! I have found great pre-made ones at Trader Joe's and Whole Foods)
• 1 Tbsp olive oil
• 1/2 tsp cumin powder
• 1 tsp coriander powder
• 1/2 tsp dried ginger powder
• 1/4 tsp ground nutmeg
• 1/4 tsp cinnamon
• 1/2 tsp fennel powder
• 1/2 cup coconut milk
• 1/2 tsp salt
• ground pepper to taste

Directions:

• Cut the ends off the squash and peel it. 
• Cut the sqaush in half, and scrape the seeds out with a sturdy spoon
• Cut the squash into 2-3 inch chunks
• Add the vegetable stock and squash to a large crockpot
• Cover and cook on low heat for 6 hours or until squash is tender
• Scoop the squash into a blender and add enough extra vegetable stock to blend it. Blend til smooth
• Heat the olive oil on medium low in a small fry pan, and add spices. Heat until they bubble.
• Add spices, blended squash, coconut milk, and salk to the large pot and whisk until blended.
• Add fresh pepper to taste, and garnish as desired (cilantro and croutons are suggested). 

Clear Your Mind to Enable Healing

"Our minds and bodies are interconnected, and the condition of one affects the condition of the other. This is why meditation is such a powerful tool for healing the body, as powerful as physical therapies. When our minds are cluttered with thoughts, information, and plans, our bodies respond by trying to take action. When the body has a clear directive from the mind, it knows what to do, but a cluttered, unfocused mind creates a confused, tense body. Our muscles tighten up, our breath shortens, and we find ourselves feeling constricted without necessarily knowing why."- The Daily OM

Spend some quiet time alone each day meditating to promote healing in your body.  Our minds and bodies are connected in ways that we may never be able to grasp, but one thing is clear: a sound mind leads to a healthier body. 

Happy Healing!

A Few Words on "Healing"

"Let's take the taboo-ness out of the word HEALING.  No one should be ashamed to use that word.  We're all healing.  Whether it's a disease or illness, a destructive behavior, or misery we've brought with us from a past life, stuff comes up.  It arises, so it can pass away.  It says hello, we heal it.  We're all healing, and we're all  healers. 

But here's the thing: healing doesn't have to be heavy.  It doesn't have to feel like a tiresome concept that we lug around on our backs, one that holds within it the burdens of our pain and suffering.  It doesn't have to be cloaked in drama.  Healing can mean whatever the heal you want it to mean: happiness, softness, awareness, forgiveness, letting go, returning to totality..." - Tara Bliss, guest blogger at Wellness Warrior

Let's not let healing become our burden, but our joy. Read the rest of this great article here.