Self-Care is Important When You Have Celiac Disease + 15 Way to Practice it

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What is Celiac Disease?

Celiac disease is an autoimmune disease that impacts the digestive track. Basically, when you have celiac disease your body attacks itself when you eat food that contain gluten. This causes damage to the small intestine that can lead to malabsorption, nutrient deficiencies, stomach cancer, and more.

People who have celiac disease need to follow a strict gluten-free diet in order to prevent damage to the digestive tract.

There is also a condition called non-celiac gluten sensitivity. This means that someone does not have celiac disease but they are still sensitive to gluten. Often symptoms of celiac disease and non-celiac gluten sensitivity can look like each other which is why it’s important to rule out celiac disease with testing.

Either way, a gluten-free lifestyle is restrictive. Whether you are gluten-free because of celiac disease or because of non-celiac gluten sensitivity, self-care is important to maintaining a healthy gluten-free lifestyle.


What is Self-Care?

Self-care is the process of taking care of yourself. It’s not rocket science, it’s just simply making time for you.


Self-care is a positive approach to coping with events and life. This can apply to both physical and mental health and can include activities that help you cope and relieve symptoms of different medical conditions.

– Are Your Habits Helping You? – The Importance of Self-Care – Blogpost Written by Tayler Silfverduk

Whether it be work, friends, family, your home, etc. it’s hard to take care of these things when we are lacking in the self-care department. You can’t pour from a glass that’s empty.


Why self-care is important when you have Celiac Disease:

While self-care is important always, no matter what, it’s especially vital when you’re following a restrictive lifestyle, like the gluten-free lifestyle. It can help you cope with feelings of isolation. It can help you cope with feeling misunderstood, unsupported, frustrated, lonely, hangry, and sick.

Let’s be real, it sucks having a disease that impacts an integral part of life. Eating is a very social activity and when you have a restrictive diet, it get’s upsetting fast. It can get lonely, frustrating, and just downright exhausting. Constantly having to think 10x harder about going to lunch with friends or attending a holiday party is taxing.

This is why you have to make sure that you are taking care of you, first and foremost, so that you can advocate for yourself fearlessly and effortlessly.


How to Practice Self-care when you have Celiac Disease

First of all, let me say, I get it. Self-care is hard. It’s hard to love yourself when it feels like your body has betrayed you. How dare it request that you remove what feels like an entire, tasty, delicious, food group.

So I won’t sit here and pretend like self-care will be an easy habit you’ll be able to just pick up at the drop of a hat. No, it will likely be hard to make the time and to find practices that help you. Despite this, much like switching to a gluten-free diet was hard but necessary, so is practicing self-care.

Self-care, when you have celiac disease, can involve developing habits that help prevent gluten exposure. Alternatively, it can involve creating a plan for how you will let yourself recover after gluten exposure.


Self-care Practice Ideas for People with Celiac Disease

  • Be self-compassionate – you are only human.
  • Be forgiving – your cousin didn’t mean to gluten you
  • Be grateful – your friends don’t have to support you
  • Advocate for yourself relentlessly – no one else is going to do it for you
  • Give yourself permission to say “no” to social invites – it’s for your own sanity
  • Embrace “JOMO” – the joy of missing out can mean the joy of zero gluten exposure and zero stress
  • Only accept support – surround yourself with people who understand and will help advocate for you
  • Join a support group – it can feel amazing venting to people who just get it
  • Develop a self-care plan – for the week, month year, and for when you’re sick, exposure to gluten, or feeling unmotivated
  • Meal-prep – take the stress out of figuring out safe foods to eat by preparing ahead of time
  • Hire a gluten-free lifestyle expert/coach – this is totally shameless self-promotion right here, but hi! My name is Tayler Silfverduk, let me coach and support you
  • Eat more fruits and vegetables – nourish and health that gut
  • Start a food journal – keep track of foods that might be additional triggers for you. Are you sensitive to cross-reactive foods? Specific brands? Can you tolerate food processed on the same equipment? What about the same facility?
  • Set, Communicate, and Uphold Boundaries – keep yourself safe and create peace of mind by letting people know what you expect so that you can stay safe
  • Eat mindfully – eating mindfully can help you hone in to your intuitive eating skills and potentially help you eat even more safely

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2 thoughts on “Self-Care is Important When You Have Celiac Disease + 15 Way to Practice it”

  • Very good post. I have coeliac too. Diagnosed just over a year ago, but still feel a newbie at times! I love your self-care tips, especially ‘be forgiving’. Nobody intends to gluten us, and let’s face it, it’s so easy. Also, we should be forgiving to ourselves for the same reason.

    • You are so right Elizabeth! It can be easy to be hard on others and ourselves, but in all reality, it happens. Even to the best of us! Forgiveness is SO important.

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