Thank you for attending this class on living with an autoimmune disease. Managing symptoms and improving your quality of life is possible through lifestyle adjustments, self-care strategies, and effective advocacy.

Key Takeaways and Next Steps

DAILY Challenges & Management STRATEGIES

Fatigue and energy management (rest, pacing activities, sleep)
Managing flare-ups (identifying triggers, tracking symptoms)
Importance of nutrition and hydration (anti-inflammatory diet considerations/food allergies)
Stress reduction techniques (meditation, deep breathing, gentle exercise)
Finding support: Connecting with doctors, support groups, and online communities

Be prepared for mixed emotions

Laugh! Laughter IS medicine
Breathe……more oxygen burns up stress hormones!!!!
Eat one meal a day for your immune system (& then build on that)
Hydrate (& drink herbal teas)…start with a glass of water on waking
Move … Tai Chi, Yoga… try different things find what you enjoy/love
Pause…make time for yourself FIRST…then you will have more to give
Build a supportive community
Quit smoking
Treat yourself, create, celebrate
Spend time in nature
Minimize infections – wash your hands, brush your teeth, consider wearing a mask

Advocate

Trust yourself. If you feel that something is wrong, believe in your instincts.
Find a supportive care team
Advocacy, persistence, finding the right care
Communicate with healthcare providers
Tracking journal: symptoms, strategies you try & how they work
Take photos when appropriate
Have a 5x9 card with your questions at every appt.
Share with your HCP & make use of the patient portal

Strategies

Learning to listen to your body and set boundaries
Find a non-negotiable 15 minutes just for you
Find positive mantras that lift you up
Take your time at every meal
Unplug from negativity
Unplug, turn it off, and unsubscribe from it all…connect with the people who inspire you
Say No More Often & Ask For Help

REFERENCES & RESOURCES

Use reputable sources for health information:
EXCELLENT: Mayo Clinic, Cleveland Clinic, Harvard Medical School, WebMD
GOOD: Healthline
AI may be the newest, coolest thing on the block, you may start there…BUT…check them against the reputable sources
Check ANYTHING you find on the internet with your HCP
See the class notes for the references I used and the above list

SUMMARY

There are many things you can help control: fatigue, flare-ups
Tracking symptoms and things you try is critical
Stress management, anti-inflammatory diet, finding support (personal and professional)
Be your own best advocate
Minimize infections – wash your hands, brush your teeth, consider wearing a mask
Check out my other classes on GetSetUp - for additional qigong, tai chi, holistic pain and stress management classes I’m teaching!

Disclaimer: Always consult with your healthcare provider before making changes to your diet, exercise, or treatment plan.