I’ll be honest — when I was first told I had Ulcerative Colitis, I didn’t even know what that meant. I sat in the doctor’s office kind of blinking, nodding, thinking, “Okay… but what now?”
They gave me a prescription. Told me about inflammation in my colon. Mentioned diet and stress, kind of vaguely. Then I went home and cried in the bathroom.
Because what they don’t really tell you — at least not loud enough — is that this disease doesn’t just live in your gut. It lives in your whole life.
It’s in your meals. Your sleep. Your mood. Your plans. Even your clothes some days.
And that’s where lifestyle comes in.
UC isn’t something you can fix with pills alone.
Lifestyle habits are part of the care plan.
Not extra. Not optional. Essential.
💊 Medication Is One Part. But It’s Not the Only Part.
Most people, when they hear “care plan,” think doctors and drugs. That makes sense. Medication is important. I’m on it too. It helps calm the inflammation, gives your gut a chance to catch its breath.
But medication is like putting out a fire.
If you keep throwing dry leaves into the flames every day — meaning bad food, bad sleep, crazy stress — the fire’s gonna spark right back up.
So yeah. Medicine helps. But it can’t do all the work.
Your body needs your help too.
🍽️ FOOD: Friend or Foe?
This one’s tricky. Food is personal. What helps me might hurt you. But let’s talk about it anyway.
When my UC flares up, food feels like the enemy. Everything hurts. I get scared to eat. And that fear? It makes everything worse.
Eventually, I learned this: there are no perfect foods, but there are safer ones.
What usually works for me (and many others):
- White rice
- Boiled potatoes
- Cooked carrots
- Scrambled eggs
- Oatmeal with a little honey
- Chicken broth
- Plain pasta
What usually messes me up:
- Raw veggies (I love salads, but they don’t love me)
- Dairy (especially cream and cheese)
- Fried anything
- Too much spice
- Nuts and seeds
- Coffee (sad, but true)
But it took time to figure this out. Trial and error. Notes in my phone. Tears. Regret. Learning.
That’s the thing with UC — it teaches you to listen to your body like never before.
And food is part of that language.
😵💫 STRESS: The Silent Enemy
I didn’t believe this at first. “Stress makes it worse,” they said. And I thought, “Yeah, well I’m always stressed, so now what?”
But turns out… they were right.
The times my flares got bad? Almost always after a stressful month. Work stress. Family drama. Even moving to a new apartment. My gut reacts to my emotions.
It’s wild. And annoying. And real.
So I started trying to lower stress — not perfectly, just… trying.
What helps:
- Walking outside with no phone
- Stretching before bed
- Saying “no” more often
- Deep breathing apps (I like Breethe)
- Watching something funny before sleep
- Writing down 3 things I’m grateful for — even tiny stuff like “sunlight” or “my dog ate today”
It’s not magic. But it softens the edges. And when my stress is low, my gut feels calmer.
🛌 SLEEP: Honestly? It’s Medicine.
Nobody tells you how exhausting UC is. The fatigue is real. Like “fall asleep on the couch in daylight” real.
But the cruel part? When flares come, sleep gets harder. You wake up needing the bathroom. Or in pain. Or just anxious.
So sleep becomes a goal. A project. A thing to protect.
What I do now:
- Go to bed at the same time (even weekends)
- Don’t eat 2 hours before sleep
- Chamomile tea sometimes
- No news or heavy TV after 9pm
- Soft music or white noise
And when I sleep well… I feel a little more human. A little more ready. Even if UC isn’t gone, it’s quieter.
🚶♂️ MOVEMENT: Not Exercise, Just… Movement.
Here’s something I had to learn the hard way: you don’t need to work out. You just need to move.
When my body hurts, or I’m bleeding, the last thing I want is to go to the gym. And that’s okay.
But when I lie in bed for too many days, my body stiffens. My joints ache. My mind gets foggy.
So I started walking. Just 10 minutes some days. Around the block. Down the hallway. No rules.
Sometimes I stretch in bed. Sometimes I dance (badly) in my kitchen. I even tried yoga on YouTube — the kind that’s mostly lying on the floor. It counts.
Moving isn’t about fitness anymore.
It’s about reminding my body:
“I still love you. I’m still here.”
🧠 MENTAL HEALTH: Because This Is HARD.
Let me say it plain: Living with UC is mentally exhausting.
You worry about bathroom access. You cancel plans. You feel embarrassed. You feel broken.
Some days, I’ve cried in public bathrooms.
Some days, I’ve laughed through the pain.
Some days, I’ve felt like I’m not myself anymore.
That’s why mental health is not some “extra” part of the care plan. It’s at the center of it.
Therapy helps. Support groups help. Journaling helps. Even just saying out loud, “This sucks, but I’m surviving,” helps.
You’re not weak for struggling. You’re strong for showing up every day with this invisible battle inside you.
💧 HYDRATION: Water Actually Matters
It sounds silly, right? Like, “Drink more water.” We’ve heard that forever.
But with UC? It’s real.
Every time you lose fluid through diarrhea or bleeding, you need to replace it. Fast. Or you’ll get dizzy, tired, cranky, even confused.
I carry a water bottle now. Like a toddler. I drink little sips all day. Add electrolytes sometimes. Herbal tea is nice too.
It’s not a cure. But it keeps me steady.
🗓️ So What Does a Lifestyle-Focused Care Plan Look Like?
Let me show you how mine looks. It’s not fancy. It’s not perfect. But it’s mine.
My UC Care Plan (Real Life Version):
- Take my meds in the morning
- Eat a safe, simple breakfast (oatmeal or eggs)
- Go for a 15-minute walk after lunch
- Drink water all day, even if I’m not thirsty
- Limit stress triggers (no arguing on the internet, no scary news before bed)
- Gentle stretches at night
- Bedtime at 10:30, even on weekends
- Journal when I feel overwhelmed
- See my GI doctor every few months
- Check in with my therapist monthly
And if I mess up? If I eat the wrong thing? If I stay up too late?
I don’t beat myself up.
I start fresh the next day.
That’s the thing about lifestyle: it’s not about being perfect. It’s about trying — again and again — with kindness.
Final Words: You’re in Charge, Even When It Feels Like You’re Not
UC can make you feel like your body has betrayed you.
Like you’ve lost control.
Like you’ll never feel “normal” again.
But here’s the truth I had to learn the hard way:
You’re not powerless.
Every meal. Every stretch. Every early bedtime. Every glass of water. Every deep breath…
They’re all little acts of rebellion.
Little signs that you’re still here. Still fighting. Still healing.
Your lifestyle is not just about habits. It’s about hope.
So if you’re living with UC — or loving someone who is — please know:
You’re not alone. And you’re doing better than you think.