The Low FODMAP Diet Decoded

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In this week’s episode of The Cheeky Podcast for Moms with IBD, I’m unraveling the mysteries and myths of the Low FODMAP diet. If you’re struggling with IBD symptoms that you can’t get control of and are curious about whether this diet could be a key part of your healing strategy, this episode is a must-listen.

It’s time to cut through the confusion, debunk widespread, blatant lies about the FODMAP diet, and provide you with the your best resources to make informed, educated choices to finally incorporate a Low FODMAPs into your diet on your terms, with success and ease.

Let’s do this!

Tune in As We Talk About:

✅ [01:18] What Exactly Are FODMAPs? An easy-to-understand breakdown.

✅ [06:09] FODMAPs for IBS vs IBD: Why this diet isn’t just for IBS sufferers and how it impacts those with IBD.

✅ [08:15] High and Low FODMAP Foods: Practical examples that illuminate the tricky navigation of the diet.

✅ [13:48] Who Benefits from Low FODMAPs: Exploring the effectiveness of the diet for IBD and unexplained digestive symptoms.

✅ [16:39] Blatant FODMAP Misinformation: Clearing up the most pervasive myths surrounding the low FODMAP diet.

✅ [33:04] My Favorite Low FODMAP Resources: My list of trusted, reputable sources to help you make informed dietary decisions.

This episode is not just about diet tips—it’s a deep dive into how the low FODMAP diet can be a transformative part of living with IBD. Tune in to gain valuable insights and perhaps discover a new path to managing your symptoms.

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Mentioned in the Episode:

>> Your FREE Low FODMAP 101 Resource

>> The Ultimate IBD Diet Decoder Quiz

>> Join The Gut Love Community for Moms with IBD

>> Book Your FREE IBD Consultation with Karyn Today

Connect With Karyn:

Karyn on YouTube

Karyn on Instagram

Karyn on Facebook

Episode Transcript:

Karyn Haley [00:00:08]:

Hey there, mama.

Karyn Haley [00:00:09]:

Welcome to season two of the Cheeky podcast for moms with IBD. I’m Karyn Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment, and all of us advocating the hell out of our illness. We’re in this together, and I’m here to help you find healing on your terms.

Karyn Haley [00:00:42]:

Let’s do this. Well, hey there, my friend. Welcome back. Or just welcome, if this is your first time tuning in. As always, I am honored to be sharing this space with you. It’s our little IBD mom connected corner of the universe. Now, today is all about demystifying, debunking, decoding the low fodmaps diet. And chances are that you have heard of it before.

Karyn Haley [00:01:18]:

You may have even dabbled in it. But beyond that, there’s just so much we don’t understand about this diet. Who is it really for? Does it heal IBD? Where is there actual information that you can trust, accurate information that you can trust about this way of eating? With so many questions and frankly, so much misinformation out there about fodmaps, I thought it was time that we got real about how the low FODMAP diet works so that you can once and for all decide if this diet is even one that you should pay attention to, and most importantly, help you make up your mind if it’s worth your time and effort. So the truth is that a low FODMAP diet, it only recently made it into the conversation in IBD circles. Technically, it’s a diet for those with IB’s irritable bowel syndrome. But because so many people outside of our circle, they don’t actually know the difference between IB’s and IBD, you know I’m right. It’s been thrown into the mix as well. But that doesn’t mean it doesn’t have its place within the IBD community.

Karyn Haley [00:02:39]:

It’s just important for us to get clear right off the bat that this diet, it’s not a cure for IBD, no matter what you’ve heard. So with that in mind, you might be thinking, then why are we even talking about this? Why are we talking about this diet if it can’t help my IBD? Hold up just a second, dear one. Because although it can’t cure IBD, a low FODMAP diet, it does have tremendous potential to have an impact on how IBD shows up in your body. And I don’t know if you have seen this, but in the last couple of years, our doctors, they seem to be jumping on the low FODMAP train as well. More gastroenterologists that specialize in IBD, they’re starting to talk about it as they start to learn more about the impact of fodmaps on our digestive health. So now that your ears may be perked up a little bit, because, hey, maybe there’s actually something worthwhile in this FODMAP thing for you, let’s begin by getting really clear on what we’re talking about here. What exactly are these fodmaps and why are they potentially harmful for you? So the term FODMAP, it stands for, and we’re going to get technical for just a second here, it stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polysaccharides. So that’s the technical definition.

Karyn Haley [00:04:13]:

And you’re probably saying, great, but what the heck does that mean? So let’s break it down and get really simple. In simple terms, fodmaps are short chain carbohydrates that are resistant to digestion. That’s it. They’re carbs that are hard to digest. Simple as that. So instead of being absorbed into our bloodstream, where normally fat, proteins, and carbs are supposed to end up to give us the nutrients that we need for energy and vitality and just day to day healthy living, these types of carbohydrates, they end up setting up camp in your intestine. And then unless you do something to get rid of them, they live pretty much this fairly cushy life there. Basically, the bacteria from the carbohydrates, they’re just bark a lounging, netflixing, and chilling.

Karyn Haley [00:05:01]:

And I mean that in the most PG sense of the word, they’re just chilling in your intestines. Yay. Right? That’s a pleasant thought. Well, it gets even better. I said that sarcastically, of course. But it gets even better because your gut bacteria partiers like they are like a good wine. They then ferment these special types of carbohydrates. These fodmaps, they ferment inside your intestines.

Karyn Haley [00:05:31]:

And these bacterial critters, they are not good drunks. They’re not good winos. They go wild all over your intestines, wreaking havoc. They create gas and bloating and abdominal pain and other uncomfortable GI along with non GI symptoms for those of us with sensitive bellies. So these fodmaps, they have the potential to be kind of sucky. That’s the medical term for it, kind of sucky. And who wants a fermented wino gut critter inviting all of his friends into your intestines for a fart party?

Karyn Haley [00:06:09]:

Not fun.

Karyn Haley [00:06:11]:

Oh no, not fun. So while scientists and practitioners have known for a while that fodmaps are a common trigger for those of us with IBS, and let me just digress for a second, because we’re going to get into my feelings on what IBD actually is in just a bit. But for now we’re going to call it IB’s. So hold on to that thought there. If you’re thinking what I’m thinking, the FODMAP role in Crohn’s and Colitis, it isn’t widely recognized by science, but I have to call foul on this stance. And many doctors are joining with me because the reality is that many of us with IBD also experience IB’s like symptoms, or what a lot of doctors will refer to as the overlap of IB’s and IBD. It’s this link, this IB’s symptom IBD diagnosis link. That’s the reason why it’s critical for us to understand fodmaps so well.

Karyn Haley [00:07:10]:

So what do we know for sure so far? We now know exactly what fodmaps are, hopefully in their most simplest of terms, and we know why even though they typically, typically they are related to problems for those with IB’s, we know why we should care about fodmaps, too. In today’s episode, we’re going to take this a bit deeper. We’re going to take this conversation a little bit deeper. We’re going to explore what exactly low FODMAP diet tends to look like. We’re going to do a bunch of debunking. We’re going to debunk a bunch of low FODMAP diet myths, and then hopefully in the process you’ll begin to gain insight on if fodmaps are something that you should be thinking about. Are they something that should be on your radar? Okay, let’s go ahead and dive in. Okay, so I mentioned exactly what thought maps are in a general sense, but that still doesn’t get to the heart of what foods are high in fodmaps and what foods are low.

Karyn Haley [00:08:15]:

So let’s go ahead and get some actual examples of what kinds of foods we’re talking about here. Now remember, fodmaps, those are specific carbohydrates that due to their poor absorption in the small intestine, they end up in the colon, where they start this fermenting party that I talked about leading to too much bad bacteria. And then that leads to those lovely symptoms, gas, bloating, pain, etcetera, etcetera. So what types of foods are causing all this mischief? And which ones are the well behaved children of the FODMAP world? It would be nice if all high fodmaps were in like one category. Maybe something like all red foods are high in fodmaps. Fodmaps, or all processed foods are high in fodmaps. But nope, it’s not that easy. And this is why knowing what’s high and what’s low is so stinking tricky.

Karyn Haley [00:09:17]:

You really need a reference guide next to you at all times until you get used to it. By looking a particular food up over and over. It’s the repetition of it that finally helps you learn what’s what. But there’s some notoriously high fodmap foods you should absolutely be aware of. Foods like apples, garlic, onions, and wheat. Those are all high fodmap foods. And if you’re thinking, huh, I tend to have reactions in some way when I eat those foods, then maybe this is something for you to think about. Now that’s just a few high FODMAP foods, and I promise you I’m going to make sure you have access to a much more complete list before our time together is over.

Karyn Haley [00:10:07]:

But seriously, it would take the whole episode to go through each and every high fodmap food that’s just a starter list. But now, what foods are low in fodmaps? And again, just a sampling, but we’re talking about foods like carrots, cucumbers, grapes, and oranges. These are all lower in. And since we’re talking about specifics here, let’s take this what foods have high fodmaps in? What foods don’t? Let’s just take that thought to the next level. What’s really fascinating about low about using a low FODMAP diet, is that parts of the same food can differ in FODMAP content. Let’s take a leak, for example. So for instance, the white part of a leak is high in fodmaps, while the green part is low in fodmaps. As you can imagine, this insanely complicated FODMAP maze can make navigating the diet without a good resource quite challenging.

Karyn Haley [00:11:13]:

And again, I’ve got what you need for that, and I promise you I’m going to be sharing it with you soon.

Karyn Haley [00:11:19]:

Just a quick interruption. We will get back to the podcast in a second.

Karyn Haley [00:11:23]:

I’m wondering, are you?

Karyn Haley [00:11:24]:

Like many of us, with Crohn’s and colitis, you’re turning to food to help heal your gut, but you’re just feeling really overwhelmed by the myriad of gut healing diets out there. There’s gluten free and dairy free and.

Karyn Haley [00:11:38]:

Paleo gaps, and it can be really.

Karyn Haley [00:11:40]:

Confusing and frustrating and leave you feeling disheartened about which diet is the right one for you. And I’ve been there myself. That’s why I created the ultimate IBD diet decoder quiz to help you find your best diet for your unique needs. Now, maybe you’ve tried one of these diets, but you gave up quickly because they were just too strict or they didn’t fit with your lifestyle.

Karyn Haley [00:12:07]:

Here’s the truth.

Karyn Haley [00:12:09]:

There is no one size fits all diet. But there is one best diet for you. And the best diet for you isn’t just about your symptoms, it’s about your lifestyle and your personality too. Are you ready to find the gut healing diet that fits you like a glove? Head on over to karenhaley.com quiz to take my ultimate IBD diet decoder quiz. It’s free and it only takes three minutes. Discover what you’ve been meant to be eating to put your IBD in its place. That’s karenhaley.com quiz. And now back to the show.

Karyn Haley [00:12:50]:

So now what I want you to do is just start thinking. I want you to just start thinking about the few foods that I mentioned just to start putting some FODMAP puzzle pieces together in your mind. Let me also help you get your gears turning to help you with just the insight of all of this. To just be able to just insightfully bowl this over by telling you who a low FODMAP diet tends to help, I think that will help you as well. See if this picture fits for you. This diet is particularly beneficial for those with chronic digestive symptoms that can’t be easily explained or resolved through standard medical approaches. This is where that IB’s term comes into play. The doctors, they know you’re having symptoms, but they can’t have pinpoint where they’re coming from.

Karyn Haley [00:13:48]:

Now, if this sounds a lot like you, a low FODMAP diet may be the missing piece that you have been waiting for, but it isn’t just those with IB’s like symptoms, that should think about FODMAPs. No, I mentioned earlier that those of us with IBD should think about this diet as well. And that’s because IBDers, they’re also prone to additional gut challenges like SIBO, small intestinal bacterial overgrowth, or candida, a fungal overgrowth in the intestine. And both have the potential to show up inside the gut, but also outside the gut as well, with symptoms like skin rashes and brain fog, mood irregularity, poor concentration, anxiety, and the list goes on and on. So even if you haven’t been given an official combination IB’s IBD diagnosis, you may still want to think about the role a low FODMAP diet could play in your life. Now, as we well know, doctors might not routinely test for these conditions like SIBO and Candida. Even when they do test, they might not use the most effective testing, which can lead to false negatives, which often leads then, of course, as the patient, to confusion and overwhelm and feelings of just being alone, isolated, because you are continuing to struggle without a clear path forward. So, again, this absolutely bears repeating.

Karyn Haley [00:15:25]:

While the low FODMAP diet isn’t designed to treat IBD directly, understanding what’s going on at the root level of your illness and then understanding the diet’s potential benefits, it can be really crucial for really anybody that has Crohn’s or colitis. When you have knowledge like this, it can then empower you to manage your symptoms, and it can help you advocate for more comprehensive care from your healthcare provider.

Karyn Haley [00:15:56]:

And I have to say, at its.

Karyn Haley [00:15:57]:

Heart, at its heart, a low FODMAP diet, it offers a structured approach to help you just identify your dietary triggers. It can help you reduce symptoms and improve the quality of your life. That is positive news. And it’s, I gotta say, capital h, huge, because it can lead to massive transformation. But this diet is not without its downsides. It’s not without its pitfalls. And it’s important, I think, that we talk about those as well. Imagine that you’ve just discovered through a series of trials that a low FODMAP diet can benefit you.

Karyn Haley [00:16:39]:

So you’re feeling hopeful, maybe a bit excited even, to finally have a path forward. But then you hit a wall. You hit a wall of overwhelming and contradictory information. One source claims a food is low in fodmaps. Another source says it’s high. And in the world of fodmaps, this happens way too often. It really does. Who do you trust navigating the low Fodmap diet.

Karyn Haley [00:17:08]:

It can be like walking through a minefield of misfortune and misinformation, especially if you are a thorough researcher like me and you look at multiple sources. So this is why so many find themselves stuck. So many find themselves unsure of what they can safely eat and without it triggering their symptoms. And the confusion is real. It stems from a lack of standardized FODMAP information. It really does. But for argument’s sake, let’s just say, let’s just say for argument’s sake that you finally find a great list. You have a great list of high and low FODMAP foods.

Karyn Haley [00:17:52]:

You’re all set, right? Well, navigating all the rules of this particular diet, it can definitely have a learning curve. I have clients that come to me all the time saying, what is up with this diet? Why does it have to be so complicated? It’s almost as challenging as getting a PhD. Plus, if the diet itself wasn’t challenging enough, let’s talk about the myths that are floating out there surrounding fodmaps in general. Some of these myths that are circulating around the Internet can seriously derail you and definitely misguide and discourage those who might benefit from the diet most. Oh, that really frustrates me. So what I want to do next is let’s just go ahead and bust the top seven FODMAP myths that I hear over and over in my practice, in my community, and just around the gut health Google space. So let’s set the record straight. So again, so that you can have the right information to help you decide if a low FODMAP diet is the right diet for you, we’ll start with myth number one.

Karyn Haley [00:19:02]:

Myth number one is a low FODMAP diet is a cure for bacterial imbalance. A low FODMAP diet is a cure for bacterial imbalance. Let’s go ahead and debunk this myth. So the answer is no. Although it does help when you have bacterial balance in imbalance in your gut, it doesn’t cure or even treat the actual dysbiosis. A low FODMAP diet is a symptom reliever. Let me repeat that, because this is a big myth that I hear over and over again. It’s a symptom reliever.

Karyn Haley [00:19:42]:

It will give you enough relief that you then have the energy and the stamina to put towards getting to the root of your ultimate gut issues. But it is not a cure or even a treatment. It is a symptom reliever. It’s more of a stop gap if you will, and if you stop this diet and you haven’t done the work to get your guts back on track, balancing your bacterial imbalances along the way, everything will go back to the way it was before. So that this is really a huge myth. Busted. This is a huge point. I cannot stress that one enough.

Karyn Haley [00:20:21]:

Alright, let’s move on to talk about myth number two. And myth number two goes like this. If it works, I need to stay on it forever. If it works, I need to stay on it forever. Okay, let’s debunk this one too. No way. It is absolutely not meant to be your forever diet. Can you imagine being on this diet forever if you’ve tried this diet? You know exactly what I’m talking about.

Karyn Haley [00:20:46]:

It is not something you want to stay on forever. That’s not the goal. That would be some really serious over dedication. The goal of a low FODMAP diet is to give yourself some time, some symptom relief, while you are working on the root causes of your digestive issues. Now, once enough healing has taken place, the goal is to then move on to a more sustainable, gut healthy, the whole body healthy diet. That’s the goal. All right, so myth busted. Let’s talk about myth number three.

Karyn Haley [00:21:24]:

Myth number three goes like this. The low Fodmap diet is for everyone with IBD. The low Fodmap diet is for everyone with IBd. Let’s debunk this myth because this ain’t true either. The low FODMAP diet is specifically designed for those with irritable bowel syndrome. IB’s, that’s what it was designed for. Which, in my opinion, is a diagnosis of convenience for our medical system. It’s a diagnosis of convenience that doesn’t have this medical system, that doesn’t have the tools to probe deeper to find out what’s really behind your IB’s like symptoms.

Karyn Haley [00:22:05]:

And it’s not necessarily effective for everyone with IBD. So while it may help alleviate symptoms like bloating or gas or abdominal pain or bowel challenges like constipation or diarrhea, it’s not a universal solution for all digestive symptoms related to Crohn’s or colitis. Despite what so many Internet gut gurus want you to believe, there is no one size fits all IBD diet. So as the patient saying to you, well, I don’t really know if it works, but it works for some. So why don’t you try it? It’s largely unhelpful. Instead, providers need to probe deeper to see if this diet is actually warranted and worth trying based on science, not based on throwing spaghetti at a wall. Okay, so that’s myth number three. Busted.

Karyn Haley [00:23:00]:

Let’s talk about myth number four. Myth number four is all high FODMAP foods are bad for your gut. All high FODMAP foods are bad for your gut. This is not true either. So let’s go ahead and debunk this myth. High FODMAP foods are not inherently bad for everyone. In fact, many of them contain prebiotics that promote the growth of beneficial bacteria. The low FODMAP diet, it’s about symptom relief.

Karyn Haley [00:23:32]:

It’s about symptom management, not demonizing otherwise healthy foods. And especially because many of the high FODMAP foods are actually, in fact, healthy. The goal is to get you back to this, to get you healed, to get your gut healed so that you can get back to those foods as soon as possible. So myth number four, debunked.

Karyn Haley [00:23:57]:

Hey, there. It’s Karyn popping into the episode. I want to thank you so much for tuning into the cheeky podcast for moms with IBD today. You know, the great information that we’re dishing out on this pod is exactly, exactly the same type of conversations I get to have with my clients every day. And if you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, then hop on over to karenhaley.com consult and book your free IBD consultation with me today. Remember, my mom had to be a little bit different and spell my name with a y.

Karyn Haley [00:24:35]:

So that’s k a rhino.

Karyn Haley [00:24:36]:

Ynhaley.com consult. Now, on our call, we will dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your big, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this, mama.

Karyn Haley [00:25:03]:

You just need a little nudge in.

Karyn Haley [00:25:05]:

The right direction, and I’ve got your back. Karynhaley.com consult. And now back to the show.

Karyn Haley [00:25:15]:

Okay, let’s talk about myth number five. Now, myth number five goes like this. The low fodmap diet is all or nothing. The low fodmap diet is all or nothing. Not true. So let’s go ahead and debunk this myth as well. The low FODMAP diet, when it’s done right, is highly individualized and does not have to be all or nothing. Once you’ve identified your triggers through the elimination and then the reintroduction phase, you can then reintroduce many higher FODMAP foods that your body tolerates.

Karyn Haley [00:25:55]:

Plus, I really like to just call a low FODMAP diet. I like to call it a diet of insight. It’s not about depriving yourself of everything. It’s about getting solid, reliable information to help you determine if a particular food is low, moderate, or high in fodmaps. So then you can determine for yourself if it’s something that you want to eat. And it’s not about complete deprivation. It’s about insight. Insight into what works for your body and what doesn’t.

Karyn Haley [00:26:30]:

So, myth number five is busted. Okay. Myth number six surrounding the low FODMAP diet. The diet is complicated and impossible to follow. The diet is complicated and impossible to follow. Not true. So let’s go ahead and debunk this myth as well. So, yes, you might remember earlier, I did say that for some, it can be challenging.

Karyn Haley [00:26:55]:

It can be challenging for various reasons, but it doesn’t have to be. So while the low FODMAP diet can initially seem a little bit overwhelming, if you have reputable resources or you’re working with someone that’s very familiar with the ins and outs of this diet, you will be set up for low FODMAP diet success. I have my favorite reputable FODMAP resources that I’m going to share with you. Plus, if you’re stuck on this diet, I want you to reach out. Definitely reach out to me or another practitioner who can help guide you, who can hold your hand, who can take you step by step through the diet. It is so much easier with a buddy by your side. It is worth it to give you the peace of mind that if you are putting all this enormous work in, you know that what you’re doing, you’re doing right. Okay, so that’s myth number six.

Karyn Haley [00:27:54]:

And that one we busted as well. Okay, let’s talk about the last myth. And that’s myth number seven. Myth number seven goes like this. Once I’ve had my low fodmap time, I’m good to go. Once I’ve had my low fodmap time, I am good to go. GTG, baby. Let’s go ahead and debunk this myth as well.

Karyn Haley [00:28:13]:

So, following a low FODMAP diet, it’s just the first step in healing. Remember, it’s not a cure diet. It’s about giving your body the time and the space that it needs so you can probe deeper to get to the root of your digestive challenges. And once you’ve done that, it’s time to begin reintroducing some of the higher fodmap foods. Slowly, slowly. And this is called the reintroduction phase, and it’s just as important as the diet itself. So during reintroduction, hopefully, hopefully, you’ll be able to then find foods that you can now eat, foods that were problematic for you in the past, but you’ll likely also find foods that are just never going to work for you. No matter what.

Karyn Haley [00:29:01]:

IBD is still a factor in your life, a cautiously optimistic, albeit sensitive, belly. It’s still something you’re going to want to be careful with. I have got those foods myself. I’ve got those foods myself in my life that are just never going to work for me, no matter how healed I am. We all have them. And reintroducing foods slowly back into your diet, that is the key. That’s the key to knowing which foods work for you and which ones don’t have. It’s all good, it’s all insight, and it’s all information to help you know your body as well as you possibly can.

Karyn Haley [00:29:39]:

One last thing that I want to mention with this particular myth is that with types of conditions that with the kind of types of conditions that we’re talking about that are at the root of you needing to follow a low FODMAP diet, those conditions I’ve mentioned earlier, things like SIBO, things like candida root cause treatment, during this time where you’re on the diet, it might need to be repeated a couple times or even a few times. Those gut bug critters, the ones that have set up that constant party in your gut, they are skilled. They are absolutely skilled. They are skilled at evading the anti party police. They have this cozy, warm place to proliferate in your belly, and they will fight tooth and nail to survive. It’s like that annoying houseguest that won’t take the hint when the party’s over. And they linger longer than every guest in your house. We’ve all had experiences with that friend or that family member before.

Karyn Haley [00:30:51]:

It takes a delicate dance to finally eradicate bacterial imbalance. And sometimes we need more time than we thought to truly get to the heart of the issue. So if you are currently in the trenches with this, healing your gut from these root cause IBD triggers, and maybe you’re on your second or your third round of antimicrobial herbals while you’re also on a low FODMAP diet, I just want to say, take heart and know that you can beat this. Healing sometimes just takes a little bit longer than we want it to. Okay, so that’s the big seven. That’s the big seven. The seven biggest myths about the low FODMAP diet. All of them busted.

Karyn Haley [00:31:41]:

So now how are you feeling? How are you feeling about this diet? Are you feeling maybe a little less confused, a little more clear on if it’s worth your time? These myths, they can create unnecessary barriers for you. They really can, making what actually can be a potentially helpful tool seem daunting or just not worth the effort. So that’s why understanding what the diet really entails as well as what it can do and what it cannot do is so crucial, so crucial to help you decide if this is the right path for you. So as we wrap up today, we wrap this all up in a nice, neat little bow. Everything we talked about today with your head maybe just still swimming with FODMAPS information, now is the best time for me to share my favorite FODMAP resources with you. If this information has intrigued you, if you are just wondering if a low FODMAP diet might be just what you’re looking for, I’ve got a great resource to share with you. It goes further in depth about what fodmaps are who should avoid them, and it also gives you a trusted list of known high FODMAP foods that you might want to look out for. It also has a section for further trusted resources.

Karyn Haley [00:33:04]:

If you really want to dive into this if you want to dive into the deep end on what’s high, what’s moderate, what’s low in fodmaps to help give you the best chance of success on this diet. Like I mentioned previously, there’s a lot of FODMAP disinformation out there, and I want you to have access to the most reliable sources available. You can get your hands on my brand new low FODMAPs resource guide by going to karenhavey.com fodmap. That’s karynhaley.com fodmap. And remember, my mom had to be a little bit different and spell my name with a y, so it’s karynhaley.com/fodmap. I’m here for you, my friend. If you have any fodmap related cues, message me on Instagram. I’m happy to guide you through this confusing and often misunderstood diet.

Karyn Haley [00:34:10]:

Oh boy, it can be a doozy. Let’s just get that clarity. Let’s get you set up for success together. No more fodmap myths, my friend. No more fodmap disinformation. You’ve got this. You’ve got this. And I am here to help if you need me.

Karyn Haley [00:34:29]:

Until we meet again, I’m wishing you a cheeky and healthy gut healing journey. Chat soon.

Karyn Haley [00:34:44]:

If this podcast is meaningful for you, if it’s been helpful in your IBD mom life, I’d love it if you.

Karyn Haley [00:34:51]:

Would do a couple things. First, follow the pod.

Karyn Haley [00:34:54]:

You’ll never miss an episode.

Karyn Haley [00:34:55]:

And those moms who are searching for.

Karyn Haley [00:34:58]:

Podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a.

Karyn Haley [00:35:04]:

Follow sign where you’re listening in right now.

Karyn Haley [00:35:06]:

It’s at the top of your screen. Go ahead and give that a tap.

Karyn Haley [00:35:10]:

And then also give the cheeky podcast.

Karyn Haley [00:35:12]:

A five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect.

Karyn Haley [00:35:26]:

And build a safe community around each other.

Karyn Haley [00:35:29]:

I love being in community with you.

Karyn Haley [00:35:32]:

And I appreciate you, my friend.

Karyn Haley [00:35:35]:

One last thing before we wrap up today.

Karyn Haley [00:35:37]:

You know, I think you’re a rock.

Karyn Haley [00:35:39]:

Star for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness, keeping my crohn’s at bay. It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut level community@karenheathy.com. community the GLC is my free and fabulous space, dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of bts, secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong. This IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing.

Karyn Haley [00:36:45]:

Amen to that, my friend. Let’s walk this gut healing journey together. Join me in the GLC at karynhaley.com. community. That’s karynhaley.com community. I can’t wait to meet you.

Chronic Illness: Overcoming Loneliness & Isolation

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In this week’s episode of The Cheeky Podcast for Moms with IBD, we’re diving deep into chronic illness management, the isolation that often comes with these conditions, and exciting new treatment options on the horizon. I’m thrilled to be sharing this conversation, which originally aired on The Loneliness Project, where my friend Pam and I explore topics that are relevant to all women, especially as we age.

Pam, a dear friend of mine for over 20 years, brings her unique insight to the table. We discuss groundbreaking treatments like precision medicine, regenerative therapy, and digital health solutions that are shaping the future of care for chronic illness. We also explore the personal impact of these conditions on our mental health, as well as prevention strategies and the importance of maintaining balance in our daily lives.

Pam and I share our own experiences managing osteopenia, cardiovascular issues, and arthritis, and how we each take steps to prevent these conditions from worsening.

Tune in As We Talk About:

✅ [00:08:33] The top 5 chronic illnesses that impact women over 50.

✅ [00:16:12] Why we often wait for a health crisis to take action.

✅ [00:25:06] The baby-step approach to sustainable lifestyle changes.

✅ [00:36:22] What is precision medicine, and how can it change the way we get treated for the better in the chronic illness space.

✅ [00:40:43] Regenerative medicine and its potential for healing damaged organs and tissues.

✅ [00:50:17] Herbal supplements to support health at any age, but especially after 50.

✅ [00:57:08] The connection between chronic illness and loneliness—and how to combat isolation.

Rate, Review and Subscribe on Apple Podcasts

Mentioned in the Episode:

>> The Ultimate IBD Diet Decoder Quiz

>> Join The Gut Love Community for Moms with IBD

>> Book Your FREE IBD Consultation with Karyn Today

Connect With Karyn:

Karyn on YouTube

Karyn on Instagram

Karyn on Facebook

Check Out The Loneliness Project Podcast:

On Apple

On YouTube

Episode Transcript:

Karyn [00:00:23]:

Hey there, mama.

Karyn [00:00:24]:

Welcome to season two of the Cheeky Modcast for moms with IBD. I’m Karyn Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle.

Karyn [00:00:45]:

Our illness, and a whole lot of.

Karyn [00:00:47]:

Community empowerment, and all of us advocating.

Karyn [00:00:50]:

The hell out of our illness.

Karyn [00:00:52]:

We’re in this together, and I’m here to help you find healing on your terms.

Karyn [00:00:57]:

Let’s do this. Well, hey there, dear one. Today’s episode is a little different, but I know you’re gonna love it. I am sharing a conversation that originally aired on my other podcast, the Loneliness Project, where my friend Pam and I, we dive deep into a topic that’s powerful and incredibly relevant to all of us, especially those navigating life with IBD and other chronic illnesses. Now, let me tell you a little bit about Pam since you’re going to.

Karyn [00:01:35]:

Hear from her in this episode.

Karyn [00:01:36]:

Pam and I go way back, over 20 years, when our husbands were stationed in England together. We bonded immediately. It was like two kindred spirits who were just destined to meet. Have you ever had a friendship like that? That was like us. It was just like, immediate connection. And we were part of this really close-knit group of ladies when we lived overseas. We were basically each other’s family when we lived over there. And then that friend group has continued to flourish in times of celebration, girls only trips, times of immense sadness, of course.

Karyn [00:02:13]:

Kids moving out and then kids moving back in. Marriages and now grandchildren, for some in our clan. And Pam, she’s such a marvel. She always brings her a game of knowledge to the loneliness project. The sum total of her experiences, from getting her master’s in counseling to teaching elementary school to growing the next generation as a stay-at-home mom, and then finally managing a medical practice. It’s all given her this, dare I say, worldly insight that just never disappoints. When Pam asked if I would join her as a partner in crime on the Loneliness project, I leapt in. I just leapt with both feet because I love her.

Karyn [00:03:01]:

I love podcasting. What’s not to love? And now, now our little engine that could, as I like to call it, it’s rapidly growing with over 25 episodes in the can. And we continue to put out new episodes regularly. So in this episode, the reason why I thought it was so perfect for the Cheeky podcast is because we’re talking about some groundbreaking treatments for chronic illnesses that are all too common as we age. And we dive deep into little talked about treatments for chronic illnesses in general. We discussed the emotional challenges these conditions can bring, how they can make us feel alone, and then we round out the conversation, talking about ways that we can work to prevent that isolation that so often accompanies these kinds of health challenges. I know without a shadow of a doubt that this conversation, it’s going to resonate with you whether you are managing IBD or IBD on top of other health conditions. Like so many of us in the world, we explore strategies for self care prevention and then, of course, staying connected through it all.

Karyn [00:04:20]:

Plus, we talk about some really interesting new approaches to chronic illness treatment that are shaping the future of medicine. I love talking about that. So go ahead, just grab your earbuds, grab your cup of tea, and tune in to hear Pam and I discuss chronic illness, especially how it impacts you as you age. Hear us talk about the loneliness and isolation at the center of it all, and then, of course, everything, everything in between. I know you’re going to love getting to know my bubbly, genuine, down to earth sweetheart of a friend, Pam. And if you end up curious to hear more of what we cover in the Loneliness project podcast, you can find us anywhere. You get your podcasts as well as on YouTube. I will put links to all of that in the show notes.

Karyn [00:05:11]:

Okay, let’s dive in. Well, I think we have a topic today that’s pretty universal, and it is going to probably apply to everybody who listens, and they’re going to find their own way to help it in their own life because it’s kind of a broad topic. But I feel like everybody comes into this with their own environmental history and their own genetic makeup, and so it will hit everybody differently. So that’s going to be interesting. But we’re going to talk about the biggest chronic illnesses, the biggest health challenges that impact women over 50. And of course, we’re going to relate that back to how that can then serve as an isolator and a thing that makes you feel a little bit lonely in the process, because that’s what our show is all about and about how when you feel that way, you can come back to connection. And so what I did was thinking about this episode, and I wanted it to be helpful for everybody listening. I just did a quick little research on what are the top five chronic illnesses that impact women over 50 the most.

Karyn [00:06:31]:

So I thought we would start there and then because I like to just go to the different and unusual, we can talk really briefly about the more traditional ways that you can combat things like that or even prevent them. But then I like to go off the beaten path, because we all know about those things. So I did some more digging, which I always find fascinating, into, like, novel and innovative research and treatments for these particular illnesses and health challenges, and then looked at a more holistic way of managing them. Cause these are the things that we’re not all thinking about. These are the things that go beyond diet and lifestyle, you know? So I thought we would have this conversation. Those are my thoughts on where we’ll go today. But as always, in a conversation with you, Pam, I like to just go where the conversation takes us. So that’s kind of the headline version, but we’ll just see where we go to.

Karyn [00:07:33]:

How does that sound for you?

Pam [00:07:34]:

Yeah, I like that. I like how that sounds.

Karyn [00:07:37]:

Okay, so let’s start by me just telling you and our audience, what are those top five, five chronic illnesses, those health issues that plague women over 50? And these, to me, were not a surprise at all. So number one is cardiovascular disease, and that’s something that most people do not really think about at all unless you have a congenital heart defect or a family history, where it’s something you have to think about earlier in your life. Most people are not thinking about it, but it’s actually the leading cause of death for women that are 65 and older. And it’s something that I have no doubt will impact somebody in our friend group. It will impact somebody in our family. It’ll either be us or it’ll be somebody that we know, because that’s something that is. That is the number one. That’s the number one cause of death for women over 65.

Karyn [00:08:33]:

So it’s something that, being younger than 65, being 50 now, it’s something that, even though I eat healthy, I don’t take for granted. I don’t take heart health for granted, and I want to just keep my heart healthy. So I’m sure that’s not a surprise to you at all. That one.

Pam [00:08:49]:

Yeah. It’s not.

Karyn [00:08:51]:

Yeah. And then another one is osteoporosis, which, again, a big one for us, and that’s a lot because of menopause. And so as we get older and we go through menopause, we have hormone fluctuations, and then our bone density accelerates. And so all of these things put us at risk for osteopenia, osteoporosis. So that’s a big one that we should be thinking about as we get a little bit older. Type two diabetes again, no surprise. As we get older and then all of these things are happening, like with the hormone fluctuations, we become less active. We maybe put on weight.

Karyn [00:09:33]:

You know, that’s really common for people of all ages. But as you get older, it seems to be harder because the body is distributing fat. It’s shifting it more to the abdomen, and that’s the critical zone for that type two diabetes. So we’re at more risk for that. Breast cancer is another one. And again, hormones seems to always go back to hormones. That’s a big hormone factor in your estrogen, not having that estrogen in your later life. And then the last one that I found, the last, the fifth biggest factor impacting women’s health when you’re over 50 was arthritis, which is, you know, your joints get stiff, pain, decreased mobility, and a lot of that can have to do with your diet, because arthritis is a disease of inflammation.

Karyn [00:10:28]:

And so if you’re eating a diet that isn’t anti-inflammatory, that can be really challenging. And I know a lot of people when they get older, I remember my mother used to have really sore fingers, joints, toes. My dad has bursitis or something like that in his shoulder. As well as arthritis, it’s common in men and women. Those are the five that I found in my research to be the most common ones. Have you dealt with any of these yet?

Pam [00:11:00]:

Yes, I dealt with the cardiovascular one when I landed in the ER thinking I had a stroke, but it was actually high troponin levels. And they admitted me because they say that women, when they’re having heart problems, don’t have the same type of symptoms as men. Like, you know, how they talk about men could have, like, chest pain and things like that. So it manifests itself differently in me. And in me, it manifested as a, like, I couldn’t move for more than, like 5 seconds without having to take a rest or whatever. So that one. And then I dealt with a lot of the wondering if I had arthritis because I felt like my joints and my muscles were always sore. But that was, looking back on it, that was a really, really, really horrible diet I had.

Pam [00:11:54]:

And I.

Karyn [00:11:54]:

There you go. There’s that inflammation.

Pam [00:11:56]:

Yeah, yeah, the inflammation. Anti-inflammatory diet. I tried all kinds of the fodmap, the low fodmap, and I know you gave me a lot of advice back then, too. Ultimately, it came out to be my cervical spine, my myelopathy, but those were the things that we explored, so they could have been part of it as well. What about you?

Karyn [00:12:16]:

Yeah, a couple of them so I don’t have osteoporosis yet, but I do have osteopenia. So that’s the start of it. And so I really am very in tune with it. I am very careful about my calcium and vitamin D intake. And I, yeah, so I supplement to help with that and I exercise to help with that. And so, yeah, that’s something that’s genetic. It runs in families. And the other problem that I have is that earlier in my life, I took a lot of steroids having Crohn’s disease.

Karyn [00:12:51]:

That was the standard of care back then. And they don’t give them long term now, but back then they did give them long term. And so there are bone density issues. So I always have to get my bone density taken every couple years. So, yeah, that one I’ve dealt with. And then I have had arthritis in the past and I don’t right now because I do try to keep my inflammation down and I do follow a diet that’s pretty anti-inflammatory. So I’m not dealing with that right now. But I have had arthritis before in various places.

Karyn [00:13:21]:

And I would say actually it does come up every once in a while. You know, sometimes when I vigorously exercise, I’ll get a little sore in my shoulder or something like that. But I try to. Yeah, I try to keep it down as much as possible. Yeah, yeah. But, yeah. So I have no doubt that our listeners are saying, yes, me, I’m dealing with at least one of these because they’re the most common ones that happen after you’re 50. And if you do a little bit, if you delve a little bit deeper and you do some research into, well, what should we actually do about this? Then it gets into the, what I call the more traditional things.

Karyn [00:14:01]:

But, and I’m going to mention them. And the reason I want to mention them, even though I think everybody knows about them, is because I think the problem is we don’t do them. So I do think it’s valuable to mention it because it might just be the trigger that says, oh, yes, I’m not doing that and I should be doing that. So I do want to just briefly just say what those more traditional things are because I think that it still is helpful to mention it. And so those are your things, like lifestyle modification. So if weight is an issue for you in terms of being overweight, that’s going to be a critical factor for all five of these. And really any health issue you could have as you are older. So keeping your weight in mind, having physical activity for the health of it, not even for the weight, but for the health, you know, just to have, just to feel good.

Karyn [00:14:53]:

People who are physically active feel good. Making sure as you get older, you know, when you’re younger, you can skip the screenings here and there, but as you get older, making sure that you go to your mammogram. And I like to rotate, actually, mammogram and thermography, but everybody has whatever works for you. So mammograms, getting your blood sugar levels checked, getting your cholesterol checked, and then like I have to do every couple of years, getting those bone density scans, have you had any, I mean, I’m sure you’ve had mammograms. Have you had bone density, cholesterol? Do you do any of that?

Pam [00:15:25]:

Yeah, I just had my annual appointment. Actually, it was two years late, but I had my annual.

Karyn [00:15:31]:

I can hear the. See? Oh, Pam, you just proved my point because. Yes, I was too. I just had my annual exam and I was at least two years late. I think it was pre Covid. So that’s got to be more than two years because we know we’re supposed to do these things, but we don’t make time for them. I don’t know why that is.

Pam [00:15:50]:

I don’t know. I think it’s because unless we’re like feeling like crud, maybe we think we’re fine. I don’t know.

Karyn [00:15:59]:

Yes, that is what, that’s exactly what it is. We don’t pay attention unless we’re feeling like crud. And as women, we better feel really bad before we’re going to do something about it because everything else is more important than taking care of ourselves.

Pam [00:16:12]:

Well, I hate to mention it, but this is something that’s come up in the past couple of years with the way insurance has changed, is the high deductible insurance plan. You kind of organize your health visits around your deductibles. I think, like, it’s like the year before when I was going through the myelopathy and my surgeries for my ACDF, I just, it was so incredibly expensive. I felt so guilty about the amount of money that was spent on my health that the next year I was like, I’m not going to the doctor unless I’m like really sick. I’m not going to do anything about it. I’m fine now, you know? And then this year it was January and we were talking about the deductible again. So it’s terrible. But a lot of people now are scheduling their health based off of their deductible they’re like, go in January, get everything taken care of.

Pam [00:17:05]:

And then that way, you know, you meet your deductible and then if you have anything serious. It’s really kind of sad that we do that. And I’m thinking to myself, okay, if I spend a lot of money this year, then next year I won’t have to. It’s terrible. It’s a terrible. It is.

Karyn [00:17:17]:

But that’s so true the way insurance is. And I was, I was actually just talking to our friend Sheridan and she was talking, I was saying, well, we were having a whole separate conversation about Canada. And I was saying, well, you know, in a different life, maybe I would have moved to Canada and I think I would have liked it for the healthcare. And as you know, she’s married to a Canadian and she said, I’m not sure. I don’t know, it’s bad everywhere. And of course, just in case you’re listening, Sheridan, to be really fair to what you did say, you said it’s probably different for everybody. But she did say that, you know, it isn’t perfect like people think in Canada as well as around the whole country. I do think that we’re in a health care crisis in the whole world.

Karyn [00:18:05]:

It’s not just America that’s in a crisis. So. Yeah, for sure.

Pam [00:18:10]:

Yeah. I like to think of being in the healthcare field myself and working a lot with insurances. I like to think of maybe Medicare, for example, or maybe socialized medicine as the public education of healthcare. It’s a right that everybody has, everybody gets it, but it’s very bare bones basic and you might feel like you want to spend a lot more money for something higher quality. And I think that’s what’s happened with these high deductible plans is people feel like we’re spending all this money on our insurance. Now, it’s not the public education of health because you really, it’s more like the private, very expensive private health insurance of a private school of health insurance. You understand what I mean by that analogy? So, yeah, it just definitely has become something that I am so aware of now with regard to health insurance. And I think Medicare is definitely going to be even more scary.

Pam [00:19:10]:

I just see so many options with it. So.

Karyn [00:19:14]:

Yeah, and I don’t think these days you can just have Medicare. I know a lot of people will have private insurance. I know my parents did do. Yeah, because you. It’s really ridiculous. It’s, it is. It’s crazy. I don’t know what a better system is because we like to think that the grass is greener on the other side.

Karyn [00:19:35]:

But I. It’s just. Yeah, well, preventative.

Pam [00:19:38]:

Is it?

Karyn [00:19:39]:

Oh, my goodness. Thank you, Pam. That’s what I was just gonna say. That is the problem.

Pam [00:19:43]:

That’s where you were going anyway, I think.

Karyn [00:19:44]:

Yeah, that is the problem, is that we don’t live in a world of prevention. Now. I think America is one of the worst countries in the world on this. We don’t do anything until it’s you’re at death’s door. Nobody’s going to do anything. No. Your insurance is certainly not going to pay for it. When actually, if we reversed the way our healthcare system was set up, it would actually cost them less money if we focused on prevention instead of on finding a cure when we’re at death’s door.

Karyn [00:20:16]:

It’s so ridiculous.

Pam [00:20:17]:

But then you have to get into personal responsibility, and there’s always going to be that percentage of people who just, no matter what, they’re going to spend their money eating potato chips and soda pop and alcohol. And then there’s going to be the other part, you know, the normal curve in a way.

Karyn [00:20:33]:

Yeah.

Pam [00:20:34]:

Where the 1%, 1% of the population percentage is probably like you with your diet just so clean and amazing spending. You have to spend a lot of money on your good diet, too.

Karyn [00:20:45]:

Oh, my gosh.

Karyn [00:20:46]:

It costs a fortune.

Karyn [00:20:47]:

That’s what I spend the most on, is staying healthy. I spend my money on preventive medicine. But I think that. I’m not sure that you’re right. I think that there’s actually more people. Correct me if I’m wrong, but you’re saying there’s that small amount of people that eat the potato chips and the soda and then want the pill. Like, I think actually that’s more people.

Pam [00:21:10]:

No, I think it’s. I think. I’m thinking it’s like 20% to 30%. Maybe it’s not the bell curve, but I think it’s probably maybe up to even 40%. And then on your end, to people like you, maybe a smaller percentage of, like, maybe 10%. So, yeah, it’s not a bell curve at all. Yeah, I got what you way more leaning towards that way.

Karyn [00:21:30]:

Everybody wants a pill. Well, there’s something wrong with me. Okay, let me just cover it up with a pill. What can I take? But I think that’s because they are brainwashed into that system because they didn’t grow up in a system of prevention. It just takes. Well, for me, I don’t really know if I would live in a preventive world, if I didn’t have a health issue, would I be that forward thinking? Would I be so health aligned? I don’t. I really don’t know. Probably nothing, because I wasn’t before I got sick, so probably not.

Pam [00:22:04]:

I go round and round with my husband about this. I’ve had a couple close friends who were, like, incredibly good with their diet, and they passed away early as something completely different.

Karyn [00:22:15]:

So, you know, it’s not a guarantee.

Pam [00:22:17]:

For sure, but it sure is worth trying. I mean, I personally felt so much better once I started cleaning up my diet. I read labels. I cook everything myself at home. I took that page from your book on that one. I know when I eat crappie. I do wonder when I eat crappy, though, sometimes. Today, my boss brought in Dunkin donuts, and I was going to fast until 02:00 like I usually do.

Pam [00:22:43]:

But those donuts, I was stressed out. I wasn’t feeling well. Those donuts were sitting on that table, and I was just. I got weak and I ate one. And not only did I feel put something bad into my body, but then I, like, beat myself up about it, you know? So then there’s that, like, psychological component to. Sure, it’s probably okay that I ate a donut today, Karyn.

Karyn [00:23:06]:

Yes, I agree.

Pam [00:23:08]:

But we sometimes we beat ourselves up so much that we, like, not only add on, like, okay, we’re putting trans fats and too much sugar in our body, but we’re also putting our psychological, you know, beating up on ourselves, too.

Karyn [00:23:22]:

Which we cannot discount. It’s so important, maybe even more important, because when you do that to yourself and you beat yourself up about that little donut, now you’re adding stress and guilt and shame, which is terrible, because that just sticks in your organs, too, unless you find a way to release it. So it’s just as bad for you. So I think you have to have balance. There has to be balance. Like, I’m going to have that doughnut, and I’m going to feel okay with it.

Pam [00:23:49]:

What I did was I ate a donut and I said to myself, okay, it’s probably about 300 calories. I think I’ll just wait about four more hours to eat again, just to let that, like, all that sugar, you know? Ideally, I would have waited five to 6 hours, but I don’t know, you know, sometimes I think I got to get some protein and fruits in me, you know?

Karyn [00:24:09]:

Of course.

Pam [00:24:10]:

But I did try to wait, and I felt less guilty about it. But anyway, how did we go off on this? Tangent?

Karyn [00:24:17]:

Oh, I don’t know. But it’s because it’s you and I. But this is a perfect segue back actually, because that’s one of those lifestyle modifications that we’re talking about when we’re talking about prevention. One of those lifestyle modifications should be to not feel guilty, to find a balance. You don’t want to be eating roots and berries all day long and kale chips and eat nothing. That just sounds awful. I don’t even like kale chips. So you don’t want to go that far.

Karyn [00:24:48]:

And then you don’t want to go to the I eat McDonald’s for breakfast, lunch and dinner. So you have to find the balance somewhere in between so that you don’t let the stress and the negativity impact you. So I think that’s a good area of prevention that everybody knows but they maybe don’t do.

Karyn [00:25:06]:

Are you, like many of us with Crohn’s and colitis, turning to food to help heal your gut, but feeling overwhelmed by the myriad of gut healing diets out there, gluten free, dairy free, paleo SCD gaps. And that’s just naming a few. It can be so confusing, frustrating and leave you feeling disheartened about which diet is the right fit for you. And trust me, I was there until I created the best tool to help me figure this out. Now, maybe you’ve tried a diet or two only to give up quickly because you couldn’t figure out what to eat. Or maybe the plan was just too strict for you to follow. Here’s something you won’t hear from the so called food gurus. There isn’t one single diet that works for everyone.

Karyn [00:25:54]:

I don’t care which diet it is. And the best diet for you isn’t just about your symptoms, it’s also about your lifestyle and your personality. Why start a diet based solely on your IBD symptoms only to abandon it a week later because it doesn’t fit your life. If you’re ready to discover which gut healing diet is the perfect fit for you based on your unique needs and your current stage in life, then you need my ultimate IBD diet decoder quiz. Head over to karenhaley.com quiz to access this free resource. Remember, there is no one size fits all, best cut healing diet, but there is the one best diet for you. Find out what you’re meant to be eating to help put your IBD in its place. Got three minutes? That is all you need.

Karyn [00:26:46]:

Go to karenhaley.com quiz. That’s karynhaley.com quiz. Answer a few simple questions and get your personalized quiz results immediately. Now let’s get back to the show.

Karyn [00:27:03]:

And so a couple other ideas along those same more traditional lines of preventing chronic illness as we get older is the stress that we just talked about and then nutrition, which we already talked about. So I’m just reiterating those few things. So it’s lifestyle modification, making sure you’re going to the doctor for your regular checkups, looking into stress and how that’s impacting you and guilt and shame and balance all goes along with that. And then your nutrition as well. And for me, I always like to point out that the nutrition plan that works for me is not the nutrition plan that works for you. Pam, I talk about this all the time. Nutrition doesn’t mean that all we eat is salads all day long. It, some people should never eat a salad and it just doesn’t work for their body.

Karyn [00:27:51]:

It’s about finding the right eating plan. I don’t even like to call it a diet because that kind of means you’re depriving yourself. But finding the right eating plan that works for your body and that will change, overdose over time, and you have to kind of ride the wave and change with it. But as long as it’s anti inflammatory, that’s like at the heart of, I think every good eating plan is that it’s anti inflammatory.

Pam [00:28:16]:

Yeah. And it does take time to, to learn what’s anti-inflammatory, you know? Yeah. Nowadays you can google anything. And so a quick way to figure it out is to look it up. I don’t know about you, but, and my kids are, they’re like, what do you call the seed oil Nazis?

Karyn [00:28:41]:

Are they?

Pam [00:28:41]:

Yeah. Oh, they are. You know, to the point where one time we were making belgian frites with peanut oil and Samuel literally took the jugs of peanut oil and we had to chase him around the house for it. He was so on top of us about that. But I like, my point being is that I started, that was the first thing I started cutting out Washington, reading labels to make sure I wasn’t eating any seed oils. I was just trying to either make my own thing in my house with you one time advised me, you said, was it walnut oil? I think you told me about.

Karyn [00:29:16]:

Oh, I do love, I like baking with walnut oil. Yeah.

Pam [00:29:19]:

And then, you know, there’s the coconut oil. But anyway, I advise our listeners to start like something small like that, for example. And because you could kill yourself with distress if you just give up everything at once. But I started with giving up seed oils, thanks to my kids. They were actually pretty good about that for me. Actually. No, I started before that. I stopped all sugars except for maple syrup and sugar in the raw.

Pam [00:29:45]:

Those are the only sugars I allow myself. And then I started giving up trans, or, sorry, seed, fat, fat seed. But that’s what worked for me. Right. That’s what makes me feel better. But back to your point, maybe other people don’t have issues with those things. Although I think they’re both inflammatory, though, right?

Karyn [00:30:02]:

Right. Yeah, but still, I mean, yeah, I think there’s those general anti-inflammatory foods or inflammatory foods you want to stay away from. But then you kind of get into the weeds, like, should I eat grains? Should I do low carb, should I do high carb? Should I eat a lot of meat? Should I eat a lot of vegetables? You get into, like, the nuances of it. Should I eat dairy? Should gluten be a part of my diet? It all gets so nuanced that it really depends on the body. And I know you and I digestively are so different that what works for me is not going to be what works for you. So it’s about figuring out what that diet is for you. But yeah, I do think that there are a few rules, like the things you already mentioned. You mentioned getting rid of sugars, most like refined sugar, things like that.

Karyn [00:30:47]:

I think that those are just really global things that anybody can do. But I love what you’re saying about starting small, because if there’s somebody listening to this right now who feels like, you know, I’m on the standard American diet and I’m living a highly stressful life and I’m not going for my checkups regularly, and I love what they’re saying, but it’s all just too overwhelming. Your path that you took that just baby step is the right way to go. You don’t need to make all of these changes all at once. There’s absolutely no reason why you have to just flip a switch, snap your fingers, flip a coin and change everything right away. It’s just, it’s way too hard and it will never last. It’s about making small, impactful baby step changes that over time turn into big leaps.

Pam [00:31:43]:

Very true. Very true.

Karyn [00:31:46]:

So I love that. And I think that’s why you’ve been able to sustain it because you started small and then you just, it kind of, it kind of grows. It’s like when I got into all of this, like, healthy eating for my illness and trying to have the best digestive system I could. I learned about it slowly. It’s like, you know, I learned about one thing and then something else would pop up. Oh, well, now I learned about that, and now I learned about this. Just, you know, kind of did it a little bit at a time. And eventually I had all of this knowledge.

Karyn [00:32:20]:

And the interesting thing about this, about health is that it’ll change all the time. Like, right now, everybody’s saying coconut oil is healthy, but, you know, ten years from now, they might say it’s not healthy. So you have to kind of keep up with the changes and what they’re saying. You know, what scientists are saying right now in this given moment?

Pam [00:32:39]:

Well, yeah. And even, like, it’s. It’s very complicated because even olive oil, which no one can ever deny, is bad for you, number one, is super expensive to cook with that. Trust me. I watch my kids, you know, use it when they’re cooking a lot. But my point is that even olive oil has not true. Like, you have to be real careful about that. Even you have to research.

Pam [00:33:05]:

This is something my husband is very good at. He researches authentic olive oils. Like, is it truly olive oil or is it a mixture? What percentage? Sometimes olive oil could be a percentage of olive oil and a percentage of canola.

Karyn [00:33:18]:

Canola oil, yes, exactly.

Pam [00:33:20]:

But then you got, you know, then it’s super expensive and it will say.

Karyn [00:33:22]:

Olive oil on the bottle. It does not say canola oil anywhere. So you have to really know your source.

Pam [00:33:27]:

Right.

Karyn [00:33:28]:

The, the advertising is very sketchy, and even with olive oil, you don’t want to heat olive oil. So up to maybe medium, but above that, it’s going to turn rancid. You don’t want to do that with olive oil either. So it’s a, it’s not just about knowing the oil. You have to know how it’s sourced. You have to know how you should prepare it. It’s a lot. So giving yourself grace to go slow.

Pam [00:33:52]:

Yeah.

Karyn [00:33:53]:

And here’s one more way to go.

Pam [00:33:55]:

Here’s one more quick, really simple trick to your point about olive oil and the heating point on it. One of the things we started doing, and, Karyn, this is not a new idea. This is a very old idea. I remember it happening years and years ago, is the jar by the, your stove that you pour off your fat into, you know, from either your bacon or your ground beef or whatever. And you use that when you’re cooking. Right. Because how can you get any more natural than the fat that’s coming right off of your meat?

Karyn [00:34:28]:

Yes.

Pam [00:34:28]:

So that actually is something that I think is going to make a comeback. I don’t know. What do you think?

Karyn [00:34:34]:

I think so, too. I know my husband talks about it all the time. Growing up in the south. They had the. I don’t know what he calls it. The lard container or the fat, the pork fat. I don’t know what it was, but they used to keep it just. I don’t know where they kept it.

Karyn [00:34:49]:

Maybe under the sink or on the side, or maybe they kept it in the refrigerator. I’m not sure, but that’s what they would use for everything. And, you know, he’s well into his fifties, so that was a long time ago. But I think that there are people going back to those kinds of animal fats to cook with because it’s healthier.

Pam [00:35:08]:

Mm hmm. It is. It really is. And that. That’s a very simple little thing to do, too. I like little, simple things that I can set up for myself and work towards, you know.

Karyn [00:35:19]:

Yes.

Pam [00:35:20]:

So is it perfect? No, but it’s. There’s always a start.

Karyn [00:35:24]:

Yeah, yeah, yeah. So you just have to start. Those things are nothing that is gonna be earth shattering to anybody. But I. It’s really, again, just to reiterate, it’s about making it a habit in your daily life. And I love that we’re just emphasizing taking baby steps. It’s just about taking one step. Now, I was doing some research because I’m me, I don’t like the normal.

Karyn [00:35:51]:

I don’t like anybody telling me this is the standard, and I’m using that in quotes. I have to be different. So I did some more research on, like, what are the cutting edge things happening right now when it comes to the elderly population or the middle aged population and health challenges, what is being used? And I found some really cool new innovations. Innovations and novel ideas. Like, this one is precision medicine. Have you heard about this?

Pam [00:36:20]:

I have not. Tell me about it.

Karyn [00:36:22]:

Yeah. So I practiced this in my practice, and I didn’t really put together that I was doing this. I call it person centered or, like, tailored to the individual, but I didn’t realize that it is an actual. There is an actual name for it. It’s called precision medicine. So it’s where we now are tailoring. Doctors are tailoring their care to the individual person’s needs. So taking into account their genetic makeup, taking into account their environment and their lifestyle, they take this into account for each person when they’re deciding on what the treatment is.

Karyn [00:36:59]:

So instead of saying, this is our standard of care. And this is what we do for everybody, and we treat everybody the same. Doctors are taking into account the person’s lifestyle, their personal variables when they decide on what’s best to, how it’s best to treat them. And so some of the areas they’re using this in, one of them is cancer. And so they’re starting to use, they’re getting away from this one size fits all treatment for cancer. And they’re actually looking into the cancer tumor, looking at the genetic makeup of it, looking at the person’s genetic makeup, and then deciding on the treatment plan that’s best for them based on their genetics, the tumor, like, putting all of that together, and they’re not just doing it for cancer, they’re doing it for Alzheimer’s and Parkinson’s and macular degeneration and chronic heart failure and osteoarthritis. I mean, so it’s a really big up and coming way that illnesses are going to be treated. And I think it really is beneficial.

Karyn [00:38:03]:

It goes right along with the preventive medicine because it’s tailored to the person. It’s not the one size fits all approach, which I’m duh. I mean, you could get me on my soapbox and we could talk for 5 hours about how against that kind of medicine I am because everybody is different. So I love this idea of precision medicine.

Pam [00:38:23]:

So are those, does that fall under the functional doctor umbrella or is that completely different?

Karyn [00:38:30]:

You know, it’s actually the western side of medicine that’s moving into this area. So it isn’t even functional doctors. Now, functional doctors have been taking that approach for a long time, but this is more of a scientifically based approach where they’re really looking at your genes, your makeup, your heredity, things like that, what the tumor is actually made up of. So it’s more of a science based, research based practice, not so much holistic or eastern based, but it’s scientific and it’s pretty much the wave of the future for western medicine.

Pam [00:39:09]:

So will these fall under the medical doctor? Like, would my son Samuel when he’s in medical school, is he going to be able to like, fall in love with that type of study? I mean, is because.

Karyn [00:39:20]:

I hope so. I really, I don’t have to ask. Is it like, is it on the horizon that he’s learning about it in medical school right now? I don’t know. But I do know that I’m hearing about it. It’s cropping up. I don’t know when you are on YouTube or you’re watching a tv commercial like, if you’re, I’m hearing about practices where they’ll say, we practice precision medicine. So I’m hearing about it here and there. So it would be interesting to ask Samuel, are they talking about it in medical school yet? Has it made its way to those places? But, yeah, this is the future of medicine, or so they say.

Karyn [00:39:56]:

This is new on the horizon.

Pam [00:39:58]:

And will it be covered by Medicare?

Karyn [00:40:00]:

Yeah. Now that’s an interesting question. I don’t think we know yet, but, yeah, but I find that fascinating. Another area that what medicine is going into is this whole idea of regenerative medicine. And so we’re talking about stem cell therapy. This is new emerging, and they’re using it for all of these same type of illnesses. And so this is where they’re able to use stem cells to repair damaged tissue or organs. And so it’s helping all kinds of neurological, gastrointestinal, any kind of organ you could possibly imagine.

Karyn [00:40:43]:

The stem cell therapy. And this is the kind of medicine I’m sure that Samuel and Pierre have heard of already because they are doing it at the big clinics. Like the Cleveland clinic has a stem cell program. Johns Hopkins has a stem cell program. The Mayo clinic has one. These are things that are actually being used. They’re just not being used for everybody just yet because I think they’re still in research trials and testing and things like that.

Pam [00:41:10]:

It seems like, given the way medicine is set up, where you doctors are being told that they have to see four patients in 1 hour in order for, you know, the business to make its money that it needs to make. It almost seems like what you’re describing is so amazing. But how realistic would it be?

Karyn [00:41:33]:

You know what I mean? Yes, I totally.

Pam [00:41:35]:

That’s such a curious to hear about that.

Karyn [00:41:37]:

It’s really insightful, because that is the question. Is this the kind of medicine that you can practice in the 15 minutes per patient timeframe that’s allowed? I don’t know, because you would have to get more information. You know what I mean? When you have a one size fits all approach, you can easily apply it to everybody who comes to you. But if you’re moving away from that, yeah, I think it’s very specialized. So I think there’s probably still the doctor that’s doing the 15 minutes appointment. But then if you want or need this other type of medicine, like regenerative medicine or precision medicine, you probably have to go to a different provider. And I don’t know that insurance is covering these kinds of things right now. So there may be a disparity in who can afford these right now.

Pam [00:42:25]:

That’s very true. That’s a very good point to make. I was just thinking the same thing.

Karyn [00:42:29]:

Yeah.

Pam [00:42:30]:

Wow. I’m going to keep my eye out for that.

Karyn [00:42:33]:

I have a client who is doing stem cell therapy for colitis, and it’s been really successful for her, and she’s getting it done through the colorectal surgery department at the Cleveland clinic in Ohio. And I’m trying to think. But I think they did do a little bit through insurance, but I think she did have to pay a pretty penny for it. So, yeah, maybe these are things that insurances are just not covering yet.

Pam [00:43:02]:

Yeah, yeah.

Karyn [00:43:04]:

And then lastly, just a new and emerging, and I think it’s because of COVID is the whole idea of digital health telemedicine, where you’re getting access to care via virtual means instead of having to go to the doctor’s office. And this is becoming more and more popular. And this is something we are seeing creep up. We’re seeing insurance companies pay for this, and I’m seeing more of my clients make appointments with their doctors because they feel more comfortable. There’s something about that distance that they have that you’re not actually in the office where they’re feeling less anxiety about their appointment and they’re feeling better about talking to their doctors. It’s almost empowering, and I don’t know why that is, but it does seem like it’s helping at least the people that I know. It’s helping them have appointments.

Pam [00:43:56]:

Yeah.

Karyn [00:43:57]:

Have you taken advantage of that at all?

Pam [00:43:59]:

What’s that?

Karyn [00:44:00]:

Have you taken advantage of that at all? Do you do that at your practice.

Pam [00:44:02]:

During COVID I did. I talked to my neurologist. But it was one of these appointments. There are certain appointments that you. I mean, I think the first appointment is probably fine, and then you have to get in there for, like, a physical examined. A lot of our patients are requesting the telehealth appointments in the wintertime and things like that, but I don’t think they can truly take the place of a good physical exam type of appointment. But I certainly think that they have their place. As far as.

Pam [00:44:32]:

Especially when you mention the anxiety part. Every time I go to the doctor, I get super anxious about it. I don’t know why. I have no idea. But I do think that that’s a really great start for anyone who is a little concerned about. Well, I know why it is because you always have to go figure out where the place is. Allow yourself enough time, make sure you’re filling out all the paperwork. You know, it’s just, it can be like a holiday ordeal for somebody who’s not used to it.

Pam [00:44:56]:

So I do think the telehealth is a great way to just like, get into the shallow end, you know?

Karyn [00:45:02]:

That’s right. Yeah. Yeah. That’s such a good point. Number one, you can’t do everything via telehealth. You sometimes you just need to be seen and you need to have a doctor look you over. So it’s never going to replace the care, especially physical care. But I do see it really big in the mental health space and maybe it will replace in person therapy, I don’t know.

Karyn [00:45:25]:

But definitely for physical health, you have to find that balance. But I know for me and for my clients, it’s all of those things you mentioned that are anxiety provoking. Plus, every time you go to the doctor when you have a chronic illness like we’re talking about today, you get bad news. So of course it’s anxiety provoking. You’re going and you know it’s going to be bad news. Otherwise you wouldn’t be going to the doctor. If you felt good, you wouldn’t be going. So it’s that as well.

Karyn [00:45:53]:

So it just kind of gives you maybe some more balance. Maybe you can have half of your appointments where you’re not so anxious.

Pam [00:46:00]:

Yeah.

Karyn [00:46:01]:

Yeah. So these are the directions that we’re moving into in the future. And so I’m always just loving, just, you know, I’m a research nerd, so I love to hear about the way that medicine is moving. So those are just a few ideas about the direction of care and treatment.

Karyn [00:46:22]:

Thanks so much for tuning into the cheeky podcast for moms with IBD today. The great information we’re dishing out on this pod is exactly the same type of conversations I get to have with my clients every day. If you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, hop on over to karenhaley.com consult and book your free IBD consultation with me. Remember, my mom had to be a little bit different and spell my name with a y. So it’s karynhaley.com consult on our call. We’ll dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your big, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this right now, mama.

Karyn [00:47:18]:

You just need a little nudge in that right direction, and I’ve got your back. Karynhaley.com consult. And now back to the show.

Karyn [00:47:26]:

But then, in terms of some more off the beaten path things that we can do personally, right. That’s like the global picture, where the, where the doctor is coming from and where science is taking medicine. But then there’s the whole idea of holistically for your whole body to keep in terms of prevention, what can you do? And so I did a little bit of digging into that as well. And so some of the things that I found out, of course, were the anti inflammatory diet, which we’ve already talked about, so I won’t spend too much time talking about it. But we do know that a diet based on the mediterranean diet, something like that, where you’re eating lots of leafy green vegetables and you’re having your omega three s from fish and things like that, you’re eating lots of fresh fruits and vegetables, good fat, right. Those kinds of things, that’s a good anti inflammatory diet. So anything that’s based in that, and if you can somehow include some turmeric and ginger and especially berries in your diet, if you’re gonna eat fruit, make it berries, because they have the most antioxidants in them. So something like that is really helpful for your diet.

Karyn [00:48:40]:

And again, it’s about balance. It’s not about eating like that 100% of the time. It’s about eating like that as much as you can.

Pam [00:48:47]:

Okay.

Karyn [00:48:48]:

Yeah. And then another thing would be supplementing with herbs. And this is something that I think is a little bit novel because not everybody is doing this, but there’s some cool herbs, especially as we’re talking about women and we’re talking about menopause. Black cohosh, that’s an herb. Red clover leaf, that’s another herb that’s supposed to be good for menopausal, or what do you call it? Menopausal, yeah, menopausal, perimenopause, that kind of thing. Cinnamon, actually turns out, is actually great for blood sugar regulation. An herb called stinging nettle. And we lived in England, and so I bet you know what I’m talking about.

Karyn [00:49:30]:

Stinging nettle is actually really good for you. Isn’t that interesting? If you get it on your hands, it will burn, it will sting, it will give you welts, and it will be really hard to get rid of. But if you take the root of it and you put it in a tea, it’s actually really medicinal. So stinging nettle, willow bark, those are wonderful for joint pain. So, you know, in terms of herbals, I think that it’s important to talk to your doctor first because they can interact with medications. So you want to make sure it’s not going to interact with what you’re taking. But I would always turn to herbals before I would turn to medication because they seem to have less side effects. So if I could possibly do an herb first, I would do an herb that’s just me.

Pam [00:50:17]:

Is it echinaia or.

Karyn [00:50:18]:

Echinaia or echinacea?

Pam [00:50:21]:

Echinacea. Is that an herb? Yes, because I know that there’s. Sophie has a friend, a nursing student friend, who takes echinacea for her anxiety instead of, oh, that’s interesting. And Sophie was going through something like that, and we ordered her some echinacea. And so sometimes I see it sitting in my medicine cabinet, and I think, would that be good for me? But I’m a little nervous about it because I don’t want it to interact. Well, I don’t really take anything anyway, but I don’t know, like, I’m kind of afraid of what it’ll do to me.

Karyn [00:50:54]:

Yeah, well, everybody’s different. Everybody’s different. So it’s about trying it in a very small quantity first. They typically don’t have really disastrous, unless it’s, like a drug interaction, they typically don’t have disastrous effects. They may not work. They may make you a little bit jittery. But typically, you’ll know pretty quickly whether you react badly to an herbal. The way that I see echinacea is for immune system support.

Karyn [00:51:22]:

That’s the. Just for that one specifically. It’s used a lot for immune system support, and most people tolerate it. Most people tolerate it just fine. It’s in a tea that I love called throat coat tea, which I like the other day. Yeah, there’s. You can buy it with echinacea in it if you’re looking for more immune boosting properties. So I think it’s worth a try.

Karyn [00:51:44]:

Again, if you are taking a lot of medications, you should definitely check with your doctor, because the thing about herbals is they’re not regulated, so you just want to be really careful. So I always want to just preface it with that. But they really can be very powerful. Really powerful. So some other ideas. This one is a new one to me. I just read about this. It’s called forest bathing.

Karyn [00:52:06]:

Have you heard about this?

Pam [00:52:08]:

Never.

Karyn [00:52:08]:

Okay. The technical word for it is shinrin. Yoku Shinran. Yoku forest bathing. And it’s kind of exactly what it sounds like. It’s a practice that involves spending time in nature, spending time in the forest to help you balance hormones, to improve mood, to enhance your mental clarity. And so that’s something that can just give you that mental and physical balance. And we talked about earlier in this episode about just getting outside and how that makes us feel good.

Karyn [00:52:43]:

It’s basically that principle, except they do it in the forest.

Pam [00:52:47]:

Okay. Oh, my goodness.

Karyn [00:52:49]:

Interesting, right?

Pam [00:52:50]:

There’s probably a YouTube video out there on that, huh?

Karyn [00:52:52]:

Oh, yeah, for sure. For sure. That’s. That’s actually where I saw it, but I thought that was really cool because there’s something in the summer, I like to take my shoes and socks off and just go barefoot. They call that earthing. And so you just, like, feel the energy of the earth underneath your feet. And for me, it’s very grounding. So I think this forest bathing could be a cool thing.

Pam [00:53:15]:

Yeah, I would love to see that. That’s neat.

Karyn [00:53:17]:

Yeah, yeah, yeah. And then you mentioned this a few minutes ago, you talked about, is that part of functional medicine? I feel like everybody over 50 should find a functional medicine provider to go to see even just once a year, because they’re the person that’s looking at the preventive side of medicine. We need our western doctors for when we’re ill, and we need that pill, and we need a checkup, but to keep us, like, maintaining healthy status quo, that’s what a functional medicine doctor’s job is. They look at preventing things from happening, and if something does happen, they never do the COVID up. It’s all about finding a root cause and then creating a systems approach to healing. They use things like integrative medicine. They use alternative treatments. So if they’re a good functional medicine doctor, they might use both eastern and western type of medicine.

Karyn [00:54:14]:

But I think it’s a good idea, if you’re over 50, to find somebody like this who can just follow your care and you don’t have to see them that often if you’re healthy, but just to touch base with them every once in a while to say, you know, hey, this is, you know, something minor, and I don’t want it to become something pathological. What could I do now so that I keep healthy?

Pam [00:54:34]:

Okay. Wow, that’s a super idea.

Karyn [00:54:37]:

Yeah, yeah. So those are just a few of the more, I would say, the less traditional realm of keeping healthy. This is the on the prevention and even the management side, actually, not just prevention, but even on the management side, if you find that you’re susceptible to some of these chronic illnesses that are happening when you’re overd 50. I just wanted to mention one last thing. Did you anything that you were thinking when I was just talking about that? Anything come to your mind that you.

Pam [00:55:06]:

Wanted to share about the functional medicine.

Karyn [00:55:09]:

And the in general, just about those, like, different kinds of ways to manage or even prevent some of these chronic illnesses, things like diet, herbs, mind body therapy, forest bathing, functional medicine. Anything you want to add?

Pam [00:55:29]:

I have to admit that I am very curious to learn more about each of them, and I think what I’ll do for our listeners is list those names that you went through in the summary part of our podcast. So if there’s anything that they want to specifically ask their doctor about or look up, they can look that up. So that’s how I feel right now, too. It’s like, it’s a lot of information, and it’s very new and different to me because, as you know, I’m married to a medical doctor who doesn’t necessarily think other things exist. So. But anyway, I think that that was great, too, for you to share all of that. And I want to learn more about it myself, for sure.

Karyn [00:56:15]:

Yeah. Cool. Okay. So then the one last thing before we hop off that I just wanted to mention, and that’s how all of this ties into the heart of our podcast, which is this isolation and loneliness that these type of illnesses can create, especially if they keep you from living your life fully. So if it impacts your. And sorry, my dog’s barking, if you’re hearing that, if it impacts how you show up in the world, if it impacts the quality of your daily life, then that can create a sense of isolation and loneliness. And that’s what we are all about trying to prevent here through our podcast. And so I just wanted to mention a few again, these are kind of outside the box types of things that I’d like to just mention, because these are the things that maybe we’re not thinking of.

Karyn [00:57:08]:

So something that you can do to help with those feelings of the isolation and the loneliness, besides things like, you know, find a friend who’s going through it, talk to your family about it, find a support group, you know, all of those things. So a community garden, or even just, you know what, gardening in general, there’s something about gardening, or even if you have a little herb garden inside, it doesn’t even have to be outside. A community garden is great because it gets you outside around other people. You have a connection with these people, because you all like gardening. Maybe you’re a novice at it, and you see somebody to the plot to your right, and you might say, hey, how do you grow your tomatoes? Right? So it’s bringing you connected with other people. So community gardening is a beautiful thing. I live in a really rural area, and we still have community gardens. I know, in my neighborhood, so I always think that’s kind of fun.

Pam [00:58:05]:

Oh, that’s so cool. I love that.

Karyn [00:58:08]:

Yeah. Yeah. So it’s kind of a little bit different. And then something that’s really near and dear to my heart is animal assisted therapy, which is basically having an emotional support pet. And I don’t, on paper or by a doctor note, have emotional support pets. But let me tell you, I have emotional support pets. Every single one of my pets is emotionally supportive in some way. When I’m having a bad day, when I feel down or sad or depressed or lonely or anxious or isolated, just giving them a little snuggle is the best.

Karyn [00:58:42]:

It just makes me feel better all over.

Pam [00:58:47]:

You have said that before. And I have told my children that when they ask about Oliver, that that’s how you see Oliver. And it just, they just get a big smile and think that that’s wonderful.

Karyn [00:58:57]:

He’s my biggest emotional support because he sleeps with me every night. So. Yeah, so definitely, yeah. And then just two more things. Number one is creative expression and so finding creative outlets, even if we’ve talked about this before, even if you suck at it. So painting, writing, music, dancing, singing, I don’t, whatever. It is something creative. And it doesn’t have to be those traditional types of creative things.

Karyn [00:59:27]:

You know, there’s so many ways that you can be creative in your life. Just find the one that speaks to you. Being creative gets you kind of outside of yourself, of saying, I’m anxious, I’m lonely, I’m depressed, I’m alone. To kind of feeling like you’re outside of yourself. I don’t know what it is about being creative that does that. But being creative makes you feel less isolated.

Pam [00:59:54]:

Well, you know what it is? You’re using a higher level of brain activity for creativity.

Karyn [01:00:02]:

You’re absolutely right. That’s it.

Pam [01:00:05]:

It’s so much more than memorizing and just, you know, reading is great, too, but it’s, you really are exercising your brain more. So, yeah.

Karyn [01:00:14]:

And for most people that don’t work in a creative field, and that’s most people, it’s different. So, yes, you’re using, you’re tapping into a part of your brain that’s different than what you do in your normal life. Yeah, yeah, yeah. And then just lastly, is finding that spiritual practice that speaks to you, whether it’s. It’s religion or meditation or remembering your spirit, God, like, whatever you want to call it, whatever a higher power is to you, finding connection through that can be really powerful and help you feel less isolated, less alone.

Pam [01:00:54]:

And I think one of the biggest changes for me is when I started getting, I’ve always been prayer. I’m very much into my religion and things like that. But one of the things that I think is universal, no matter what religion you are, even if you aren’t into religion, is to practice gratitude, you know, to, like, really go through the things in your life that you are thankful for. I find that to be mood lifting for myself.

Karyn [01:01:23]:

Me, too.

Pam [01:01:24]:

But I have to force myself to do that sometimes because I get too busy and too caught up. But, yeah. So that definitely, I think, fits into everything that you’re. That you’re listing for sure.

Karyn [01:01:38]:

Yeah. I think there’s never a more important time to find gratitude than when things are not going well. And so if a chronic illness has hit you, it’s really important to find those small things. And when life has given you a lot of lemons, not one lemon, but more like a truckload of lemons, finding gratitude in the sun shining or in a smile or in a cat snuggle, I mean, those things are powerful when you’re going through hard times and you’re feeling all alone. Finding gratitude. I really love that, Pam. Yeah. It goes hand in hand with any kind of spiritual practice, no matter what spiritual practice you have.

Pam [01:02:22]:

Right, right.

Karyn [01:02:23]:

Yeah. Wow. So that’s a lot of information. We started at the top, talking about the top five chronic illnesses that impact women over 50 today. And then we just kind of went through all of the different. We just kind of unpacked it. Right. We unpacked it, and we went through prevention strategies, treatment strategies, the more holistic approach, what’s on the horizon for medicine? And then lastly, we talked about wrapping this up in a nice, neat little bow.

Karyn [01:02:55]:

How does loneliness and isolation come into this? And if you’re feeling that way because of some sort of chronic illness, what can you do about it? So this was such a powerful conversation, and I hope that just, like, a little tidbit, a little nugget, a little gem or something, I hope that it spoke to you, dear listener, and I hope that it is going to just be the seed of that. Then grows a beautiful plant that blossoms into a flower for you. Remember, it’s all about those baby steps that Pam was talking about earlier, because.

Pam [01:03:30]:

I definitely can’t do more than baby steps.

Karyn [01:03:33]:

Amen.

Pam [01:03:35]:

Thank you, Karyn. That was fabulous and wonderful. And I’m going to listen to it again and take notes.

Karyn [01:03:40]:

Oh, I love that. Yes, for sure. And I might. I don’t typically like to listen to myself after I do a podcast, but I’m going to try to listen to this one. And because I did the research on all of this, too, so I might need to take some notes as well.

Pam [01:03:54]:

Well, you did a really great job with it, and I think that our listeners are very much going to enjoy it and appreciate it.

Karyn [01:04:01]:

Have you done any thinking about what you want to talk about next?

Pam [01:04:04]:

Well, I know we talked about how I would love to have sheridan on our. What do we call. What do we. She’s our. She’s our. What do you call it? Our ghost listener or our ghost host. Let’s call her the coast because we talk about her a lot.

Karyn [01:04:19]:

Yeah, me too.

Pam [01:04:20]:

But, yeah, we’re gonna have her on to talk about something that happened with her mother who recently passed away in the financial category. Something that.

Karyn [01:04:29]:

Yeah, let’s just leave it with at that. That’s a lovely tease. Like, what could it be? I don’t know. It’ll be interesting to see. Yeah, good tease. I like that. Yeah. So, yeah, you guys will get to meet sheridan, who we talk about about quite often on the podcast.

Karyn [01:04:42]:

That’s exciting.

Pam [01:04:44]:

Yes.

Karyn [01:04:45]:

Yeah.

Pam [01:04:45]:

And we’ll have to think of other people to bring on, too. Other experts. I know you’ve mentioned that before, so.

Karyn [01:04:50]:

Yeah, definitely.

Pam [01:04:50]:

Or maybe if any of our listeners have something that they feel like they want to share and they want to come on as a host because they’ve got something kind of neat to add, then, you know, I’d be up for that, too. So I love it.

Karyn [01:05:00]:

So if you want to do that, email us. Pamcarenpodmail.com. i’m now second guessing myself. Did I say that right?

Pam [01:05:09]:

You said Pam, Karyn. Yep. You left the and out.

Karyn [01:05:12]:

Okay, good.

Pam [01:05:14]:

Her mom had to be different. She called her k. Not k a r e n, but k a R Y n. That’s right.

Karyn [01:05:24]:

So, yeah, when you type it in, definitely put the y in or it just won’t get to us. So, yes, pamcarenpodmail.com. we would love to hear your thoughts and insights. And heck, yeah, we’ll have you on the. I love that idea. Fabulous. So have a wonderful rest of the week, Pam. And listeners yeah.

Karyn [01:05:44]:

Thank you so much and we will chat with you soon. Bye bye for now.

Pam [01:05:48]:

Thank you for being our faithful listeners.

Karyn [01:05:58]:

If this podcast is meaningful for you.

Karyn [01:06:01]:

If it’s been helpful in your IBD.

Karyn [01:06:03]:

Mom life, I’d love it if you would do a couple things. First, follow the pod.

Karyn [01:06:08]:

You’ll never miss an episode.

Karyn [01:06:09]:

And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now. It’s at the top of your screen. Go ahead and give that a tap. And then also give the cheeky podcast a five star rating, reading and review, and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you and I appreciate you, my friend. One last thing before we wrap up today.

Karyn [01:06:51]:

You know, I think you’re a rock for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness.

Karyn [01:07:07]:

Keeping my crohn’s at bay.

Karyn [01:07:09]:

It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut love community@karenheatley.com. community the GLC is my free and fabulous space, dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of bts secrets on how I manage my life with IBD, all wrapped up.

Karyn [01:07:42]:

In a weekly newsletter to help you.

Karyn [01:07:44]: Keep your momentum going strong, this IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing. Amen to that, my friend. Let’s walk this gut healing journey together. Join me in the glc@karenhaley.com. community. That’s karynhaley.com community. I can’t wait to meet you.