The Ulcerative Colitis Morning Routine

A good morning routine is important for everyone. But if you have ulcerative colitis (UC), it can be especially helpful. It may ease stress and help you better manage your symptoms. Here are some ways to kick-start your day.

Yoga often helps to relieve UC symptoms and can improve your overall quality of life. A good place to start is child’s pose, which stretches tight muscles and stimulates digestion. Other ones to try include wind-relieving pose (which may help pass gas) and cobra pose.

If you are on medication to manage your ulcerative colitis, take it now. A skipped dose can trigger a flare. Your doctor may also recommend taking certain supplements, such as calcium, folic acid, iron, or vitamin B12, to ensure you get all the nutrients you need.

You need to eat a good breakfast to get the energy you need to power through your day. But certain foods, such as milk or raw fruit, may worsen your symptoms, especially during a flare. Some safe options: scrambled eggs, a strawberry-banana smoothie, or banana pancakes (mix two mashed bananas with eggs, then spoon 2 tablespoons of “batter” onto a hot skillet for each pancake).

You’ll need to stay hydrated when you have ulcerative colitis. But drinks that contain caffeine, like coffee, can sometimes trigger diarrhea. Try herbal tea instead, or, if you do crave caffeine, a cup of green tea. The latter contains polyphenols, substances that may help ramp down inflammation. Other good choices are water, broth, smoothies, or an oral rehydration solution like Pedialyte.

Research shows that moderate-intensity exercise, such as brisk walking, can help improve symptoms of inflammatory bowel diseases such as ulcerative colitis. It can also boost your mood since it releases “feel-good” hormones called endorphins. 

Once you get home from your walk, visit the bathroom. Your bowels are most active after a meal, so you may need to go 15-45 minutes after breakfast. Allow yourself plenty of time so you don’t feel rushed. You may also want to put your feet up on a small stool to help you poop more easily. 

It helps you keep track of your symptoms and how they affect you day to day. That way, you can adjust your treatment plan as needed. It’s a good idea to track mood, too, as people with UC are more at risk for depression and anxiety. The Crohn's and Colitis Foundation keeps a list of helpful apps for tracking symptoms.

A quick self-massage of your abdomen can relax stomach muscles, which may relieve constipation and decrease pain and bloating. Lie on your back with your hands on top of your lower right abdomen. Now slide your hand up toward your ribcage, across your tummy, and down your left side. Keep a firm, deep pressure throughout.

After you have had a BM, gently clean your anus. You can use a bidet, if you have one, or your shower attachment. Another option is a soft, disposable cloth and warm water. Skip soap, which can irritate your skin. Once you have rinsed the area, gently pat it dry or use a hair dryer on a low heat setting. If you have a lot of anal itching, ask your doctor if it’s safe to apply an over-the-counter steroid cream.

Take a couple of minutes to map out your activities for the day. Figure out where the nearest restrooms will be, whether you are on the road, at work, out shopping, or on public transportation. It will help relieve anxiety and stress, both of which can worsen UC. The We Can’t Wait app lets you find the nearest public restrooms when you’re out, too.

Before you head out the door, make sure your emergency kit is ready. This usually includes:

• A change of underwear and pants
• Baby wipes
• Panty liners
• Deodorizer 
• An I Can’t Wait card in case you need to get to a public bathroom urgently

You may never need to use it, but knowing it’s there can make life seem less stressful.