The mental health impacts of a gluten-free lifestyle are vast. Gluten is in what feels like everything! Overhauling your lifestyle and living a completely new one overnight is bound to have an impact on mental health.
Tag: celiac living
In this post, I will discuss ways to use collagen peptides and what they are. What is Collagen? Body-wise, collagen is the most abundant protein in your body. It forms connective tissue which is important for many parts of your body. It helps give support …
Living with celiac disease means that you have to live gluten-free for the rest of your life. Even if you welcome your celiac disease diagnosis with open arms, managing a completely new way of living can trigger a boatload of emotions. In this post, I’m going to talk about the potential benefits of writing in a journal, how to start building a habit of writing in a journal, and lastly, I’ll give you some celiac disease journal prompts to help get you started.
Why consider journal writing
Before I talk about the how and what of journal writing, we should first explore the why. Why should you write in a journal?
Writing in a journal can be a powerful form of self-care. It might help you process and clarify your thoughts and feelings around your diagnosis and perhaps, help you cope with the new lifestyle that you’ve been thrown into.
In fact, in many studies, they’ve found that people who part-take in gratitude journaling or expressive writing (writing that is deeply personal and occurs without regard to grammar, punctuation etc.), have improved optimism, purpose, and resilience.
That being said, only you can know if journaling is right for you. If you think it is, then let’s talk about how to start the habit!
What is Journaling and how do I practice it?
First, writing in a journal doesn’t have to be a “dear diary, omg today my crush winked at me” situation, unless that’s why you want it to be. Journal writing should only be about writing what you want to write. It could entail stream of consciousness writing or perhaps, responding to journal prompts; whatever you need.
Journaling is what you need it to be. This also means that you don’t have to journal every day, every week or on any schedule! There should be no pressure around when you journal.
Journaling should be about what you want it to be about and it should happen when you want it to happen.
So if you’re just getting started in the habit of journaling, like starting any other habit, be gentle with yourself and start slow if you need to. You might find that writing weekly or even biweekly is all that you can manage, and that’s okay.
Celiac Disease Journal Prompts
Now that we’ve discussed the why, what, and how of journaling, you’re ready for some celiac disease-related journal prompts! Remember, journaling should be about you and what you need, so don’t feel pressure to answer all or any of these. The purpose of this list is to spark inspiration and to help spark exploration into your emotions around your diagnosis.
- Who am I without celiac disease?
- Who am I with celiac disease?
- How did I change when I was diagnosed with celiac?
- How am I the same after being diagnosed?
- What positive things have I learned about myself on my healing journey?
- What do I do or feel when I’ve been exposed to gluten?
- What do I need when I’ve been exposed to gluten? What can comfort me?
- How do other people make me feel about my celiac disease?
- Where and how can I find support for my celiac disease and needs?
- Who understands my celiac disease needs and supports me?
- How can I help others understand my celiac disease?
- What do I not feel comfortable explaining about my celiac disease?
- How do my finances play into my celiac disease?
- How does my celiac disease impact my life?
- How does my celiac disease impact my mental health?
- How does my illness impact my social life?
- What do I love about my body?
- What do I need to feel happy daily?
- What do I need to feel happy long-term?
- What can I do to feel safe when eating out of the house?
- What do I want to say to loved ones who don’t support me?
- What makes me nervous when it comes to my celiac disease?
- Is there anything I can do to help calm my nerves?
Hopefully, this discussion on celiac disease journal prompts and journaling was helpful and inspiring. Let me know in the comments below if you journal! And if you want more journal prompts like this, check out the Celiac Disease Wellness Journal.
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Is the cross-contact from a shared toaster really something to worry about? Before now, there hasn’t been a lot of research on the true impacts of different potential cross-contact scenarios such as sharing a toaster with regular gluten-containing bread when you have celiac disease. A lot of recommendations like having a separate toaster are based on assumptions that gluten will be transferred but minimal to no research has been done to prove it. That changed this September 2019, when a new preliminary study came out on different gluten cross-contact scenarios.
What is cross-contact?
For those of you who may not be familiar, cross-contact is a term used to describe when an allergen comes into contact with a food that doesn’t contain that allergen.
An example of cross-contact might be non-gluten-free bread touching gluten-free bread. A lot of people have varying opinions on what level of strictness someone with celiac should take to avoid cross-contact.
Some current generally accepted recommendations:
- Use a separate toaster/convection oven
- Use separate dish cleaning utensils (rags, sponges, brushes etc.) for gluten-free cookware
- Use separate knives and cutting boards for gluten and non-gluten-free foods
- Try to store gluten-free foods separately from gluten-containing food (or above it instead of below it)
- Wash the handles of your cabinets and fridge on occasion
- Use separate griddles, fryers, waffle irons, and other similar appliances
- Use separate condiment containers for gluten-free bread (don’t share butter)
The study “Preparation of Gluten-Free Foods Alongside Gluten-Containing Food May Not Always Be as Risky for Celiac Patients as Diet Guides Suggest” to be published in the Gastroenterology journal, tested three different cross-contact scenarios to see how much gluten was transferred in each instance.
The scenarios in the study included:
- Toasting gluten-free bread in a shared toaster
- Cutting a regular cupcake with a knife, washing the knife, and then using to cut a gluten-free cupcake
- Boiling regular pasta in water, and then boiling gluten-free pasta in the same water
You can find the results in the study but in summary, the only transfer of gluten that was above unsafe levels (determined to be >20ppm) was the cooking of gluten-free pasta in water that has previously boiled regular pasta.
I think it’s important to note however, that some people with celiac react to as little as 5ppm of gluten in their food. So while this research might open up doors for a lot of people with celiac, again, just because some people with celiac can eat something safely, other’s might not be able to.
So what does this mean for people with celiac disease avoiding cross-contact?
This is a preliminary study, which means it’s an initial exploration/review/evaluation of cross-contact situations as they relate to celiac disease. At the end of this specific study, it is cited that “[f]uture larger studies in home and commercial cooking environments should address a wider range of scenarios, cooking surfaces, and types of food. Such studies are needed to inform evidence-based recommendations for best practices for GF food preparation that balance the risk of gluten exposure with harm from anxiety and hypervigilance.”
Essentially, we still need more research on the safety of certain cross-contact situations for those with celiac. Over-restriction and anxiety around cross-contact and food situations are a big problem impacting the quality of life in people with celiac. I’m excited to see more definitive research come out that might potentially open up a known safer world. For now, working with a dietitian specializing in celiac can be a great resource for you if you’re confused on the level of gluten avoidance you should be taking to manage your celiac.
Does hearing this make you uncomfortable? Does it concern you?
It made me uncomfortable to hear too. The lifestyle I’ve mastered and learned to live like the back of my hand could be changing. I might be able to safely eat toast from a shared toaster? WHAT!? If the research continues to trend in supporting these findings, I definitely will need to work hard on challenging my comfort levels and figuring out what is best for me. If you find yourself in the same boat, working with a dietitian can help you do the same.
Like I mentioned earlier in this post, people living a gluten-free lifestyle related to celiac are prone to unnecessarily restricting. I was guilty of this myself in my earlier days of diagnosis. If you’re feeling uncomfortable with these findings too, I’d suggest you try to understand why.
Why does this make you uncomfortable? Why are you uneasy about this possible change?
Again, this is just a preliminary study. Meaning this isn’t definitive, this is just the start of cross-contact research. Which also, can I just say is so exciting! There is finally more research coming out on gluten and cross-contact – yay!
Weisbrod VM, Silvester JA, Raber C, McMahon J, Coburn SS, Kerzner B, Preparation of Gluten-Free Foods Alongside Gluten-Containing Food May Not Always Be as Risky for Celiac Patients as Diet Guides Suggest, Gastroenterology (2019), doi: https://doi.org/10.1053/ j.gastro.2019.09.007.