UCan Live Well With Your UC

Take Charge of Your Diet – and Lifestyle!
It’s easy to feel like there is nothing that you can do for your ulcerative colitis. But that’s simply untrue. YOU have the power to help manage your UC for the better. Simple things – like watching what you eat and reducing the stress in your life – can have positive effects on your health. You can learn to take charge of your UC so you can continue to travel, play and enjoy! Here you will find info on diet and colitis, delicious recipes and helpful hints for travelling with UC.

When you are first diagnosed with UC, you may feel concerned about what you can or can’t eat, and what you should do in case of a flare. Read more for tips on how to manage.

FOOD FOR THOUGHT

 

Eating when…

You are in remission:

  • There’s no need to avoid any particular type of food
  • Make sure you include in your daily intake a portion of protein, vegetables and fruits, grains, dairy (if you can tolerate dairy)
  • Keep in mind that some foods are harder to digest: insoluble fibre (e.g. skins of fruit, whole grains and wild rice), seeds and nuts, and raw fruits and veggies

You have a flare:

  • You may want to change things up a bit so you can avoid making your gut even angrier
  • “Safe” foods might include white rice, white bread, bananas, applesauce and toast

To reduce the risk of future flares, consider these tips:

  • Identify “safe foods.” Like trigger foods, these are unique to each individual
  • Take smaller meals more often
  • Stay away from carbonated drinks
  • Reduce sugar and artificial sweeteners
  • Avoid drinking a lot of fluid during a meal; however, drinking plenty of fluids daily (water preferred) is recommended
  • Avoid high-fibre foods such as corn and nuts
To D or not to D…
Your doctor may recommend vitamin and nutritional supplements. People with UC often have low levels of vitamin D. Because of this, some doctors recommend that their patients take supplements to boost their levels of vitamin D.
Everyone is unique, with different tolerances, likes and dislikes. That’s why you need a nutritional approach that’s customized for YOU.
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You don’t have to eat bland, boring food just because you have UC. With knowing your triggers and a little creativity, you can still enjoy delicious food! Look for mouth-watering recipes for main courses, sides and desserts.

RECIPES – MAIN, SIDES, DESSERTS
main
sides
desserts

Here’s an exotic-tasting, low-fibre recipe to make some homemade Steamed Chinese Dumplings with Asian Dipping Sauce from the Culinary Couple’s Creative Colitis Cookbook, a collection of 100 low-fibre, non-dairy recipes for those following an ulcerative colitis diet.

Note: Preparation time for this recipe is about 1½ hours. However, dumpling filling and dipping sauce can be made ahead of time.

Ingredients

Potsticker Dough
1¼ cups all-purpose flour
¼ cup cold water
6 oz boiling water
¼ tsp salt
1 Tbsp all-purpose flour

Chinese Dumpling Filling
1 lb ground pork or ground turkey
3 Tbsp minced scallion
½ tsp grated ginger
1½ tsp dry sherry
1 Tbsp soy sauce
1 Tbsp sesame oil
½ tsp salt

Asian Dipping Sauce
½ cup soy sauce
1 Tbsp sesame oil
1 Tbsp minced scallions
1 tsp minced garlic

Method

Potsticker Dough
Divide the flour into two separate bowls. In the first bowl, add ¼ cup of cold water and mix with a spoon until a dough forms.

In the second bowl, add the 6 oz of boiling water and mix with a spoon until a dough forms. Place one tablespoon of additional flour on a work surface. Remove the dough from the bowls and knead them together on the floured work surface for 10 minutes. Form the dough into a ball and then cover with a dry cloth and allow it to rest for one hour.

Divide the dough into 24 evenly sized pieces by cutting the dough ball into eighths. Roll the pieces into a log and cut it into three, then form the dough into little balls (use additional flour if necessary). In the palm of your hand, flatten the dough into 3½-inch circles.

Chinese Dumpling Filling
In a medium-sized bowl, combine the ground pork or ground turkey, minced scallion, grated ginger, dry sherry, soy sauce, sesame oil and salt thoroughly. Place one tablespoon of meat filling in the middle of each circle of dough.

Fold the dough circle in half over the filling to make a half-moon shape. Press the edges together to seal the dumpling. Turn the dumpling so the straight edge is facing you.

Fold the two corners located at 9 and 3 o’clock to the centre at 12 o’clock and press the dough to seal. Cook the dumplings in two batches in boiling water for 6 minutes. Remove from the water with a slotted spoon. Serve with Asian dipping sauce.

Asian Dipping Sauce
Combine the soy sauce, sesame oil, minced scallions and minced garlic together and mix thoroughly. Place the dipping sauce into a serving dish.

Drizzle the dipping sauce over the hot steamed dumplings before serving.

Serves 4.

Ingredients

2 Tbsp olive oil
1¼ lb ground turkey
¾ cup medium diced onion
2 tsp minced garlic
2 Tbsp flour
½ cup chicken stock
½ cup rice milk
2 Tbsp chopped parsley
2 cups prepared instant mashed potatoes
¼ tsp paprika

Method

In large skillet over medium heat, add the olive oil, ground turkey, diced onions and garlic. Sauté the ingredients until the turkey is thoroughly cooked. Drain off excess juices from the turkey. Add the flour and incorporate thoroughly. Add the chicken stock and the rice milk.

Stirring constantly, bring the mixture to a boil, simmer for one minute and remove from heat. Add the chopped parsley and stir well. Place the meat mixture in a greased 9x9-inch casserole dish.

Using a pastry bag with a star tip or a spatula, evenly distribute the mashed potatoes over the meat mixture. Sprinkle the paprika over the mashed potato topping. Bake the shepherd’s pie for 25 to 30 minutes at 400ºF.

Serves 6.

Ingredients

12 oz or 26-30 medium-sized shrimp, peeled and deveined
¼ cup olive oil
1 tsp garlic, finely chopped
2 Tbsp shallots, finely chopped
½ cup tomato, medium dice
½ cup white wine
¼ cup lemon juice
2 Tbsp chopped flat parsley
4 cups cooked linguine

Method

Preheat a large non-stick skillet over medium-high heat. Add the olive oil to the skillet. Allow the oil to become hot for 30 seconds. Add the shrimp to the skillet and sauté for 2 to 3 minutes.

Remove the shrimp from the skillet and set aside. Add the chopped garlic, shallots and tomato, then sauté them for 3 minutes. Add the white wine and lemon juice to the skillet, and bring to a boil.

Reduce the heat to a simmer and continue cooking for 2 minutes. Add the cooked linguine, shrimp and chopped parsley to the skillet. Toss the pasta in the sauce and continue cooking until hot. Serve immediately.

Serves 2.

Ingredients

1¼ lb lean ground turkey
1 Tbsp olive oil
1 Tbsp dried onion flakes
¼ tsp granulated garlic
½ tsp oregano
1 Tbsp freshly chopped parsley
½ tsp salt
1 medium Spanish onion
1 Tbsp olive oil

Method

Place the ground turkey in a mixing bowl and break apart with a spatula. Add the olive oil, onion flakes, granulated garlic, oregano, parsley and salt. Combine the ingredients thoroughly and divide into six equal-sized balls.

Form the balls into thin patty shapes and place on a tray. Refrigerate until ready for use. Peel the Spanish onion and slice into quarter-inch round sections. Place the onion slices on a plate and brush both sides with the remaining olive oil.

Place the onion slices on a hot barbeque grill and turn once after 5 to 7 minutes. Place the turkey burgers on the grill and cook for approximately 4 minutes per side or until they are firm to the touch and leak clear juice when pierced.

Serves 4.

Ingredients

1½ lb boneless, skinless chicken breast, thinly sliced
2 Tbsp flour
1 egg
1 Tbsp water
1 cup bread crumbs
¼ cup olive oil
2 Tbsp chopped shallots
¼ cup lemon juice
½ cup white wine
1 Tbsp parsley

Method

Lightly coat chicken with flour. In a separate bowl, combine the egg and water. Add the chicken to the egg mix and coat thoroughly. Place the bread crumbs in a shallow dish and coat the chicken thoroughly.

Fry cutlets in olive oil with a preheated non-stick pan over medium heat until lightly browned on both sides. Remove when done. Drain excess oil from pan and return to heat. Add shallots and sauté for 2 minutes.

Add white wine and lemon juice to pan and simmer for one additional minute.

Add chopped parsley and remove from heat. Pour sauce over chicken. Serve with lemon wedges.

Serves 4.

Ingredients

2 Tbsp olive oil
4 6 oz portions flounder fillets
½ cup finely diced onions
¼ cup finely chopped tomato
¼ cup lemon juice
¼ cup white wine
¼ cup water
2 Tbsp freshly chopped flat parsley
2 cups bread crumbs
1 cup clam broth

Method

Preheat a large non-stick frying pan over medium high heat. Add the olive oil, onion and tomato. Sauté for 7 to 10 minutes or until the onions have softened. Add the lemon juice, white wine and water. Simmer for 2 minutes and remove from heat. Add the bread crumbs and parsley to the skillet and combine thoroughly. Place stuffing mixture in the refrigerator for 30 minutes to cool.

Preheat oven to 350ºF. Divide the stuffing into four equal portions and shape into 3-inch log shapes. Place a stuffing log on each fillet and roll it up. Place the fillets in a baking dish, add clam broth and bake, covered, for 30 minutes. Drizzle 2 tablespoons of the broth over each portion.

Serves 4.

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Ingredients

2 Tbsp olive oil
1 cup onions, finely diced
2 cloves garlic, sliced
¼ tsp rubbed sage
¼ tsp thyme
¾ cup cranberry juice
½ cup chicken stock
4 cups plain stuffing croutons
4 Tbsp olive oil

Method

Preheat a large skillet over medium heat. Add the olive oil, garlic and onions. Sauté the onions and garlic until they have become soft and translucent. Add the sage and thyme and continue cooking for 2 minutes.

Add the cranberry juice and chicken stock to the skillet. Bring the mixture to a simmer, then reduce the heat to low. Add the olive oil and stuffing croutons. Using a large spoon thoroughly mix the stuffing.

Transfer the stuffing to a casserole dish. Bake the stuffing for 15 to 20 minutes at 350ºF. Cover the casserole for moist stuffing or leave uncovered for a crispier top.

Serves 4.

Ingredients

¼ cup vegetable oil
4 baking potatoes
1 egg
¼ cup all-purpose flour
½ cup onions, finely diced
½ tsp salt
½ tsp black pepper
1 Tbsp chopped parsley

Method

Wash and peel the potatoes. Grate the potatoes into a mixing bowl. Press firmly on the grated potatoes to remove excess water. Add the egg, flour, diced onions, salt and pepper and mix thoroughly.

Preheat a large non-stick skillet over medium-high heat. Add the olive oil to the pan. Wait for the oil to become hot before adding the pancakes. Drop approximately 2 tablespoons of the mixture per pancake into the hot oil.

Fry the pancakes for 3 to 4 minutes per side. Remove them from the oil when they have become gold in colour and have a crispy texture. Serve the pancakes with a dollop of soy sour cream substitute. Garnish with the chopped parsley.

Serves 4

Ingredients

4 Tbsp olive oil
1 cup large diced onions
½ cup flour
3 cups clam broth
2 cups rice milk
2 6.5-oz cans chopped clams
¼ tsp white pepper
1 Tbsp chopped parsley
1 tsp thyme
1 bay leaf
4 cups potatoes, 1-inch cubes

Method

In a large pot, sauté the onions over medium heat in the olive oil until they have softened. Add the flour and incorporate thoroughly. Add the clam broth and the rice milk and whisk the mixture until it is smooth.

Add the chopped clams, white pepper, parsley, thyme and bay leaf to the soup. Bring the soup to a boil, cover and reduce the heat to a simmer. Continue cooking the soup for 45 minutes.

After the soup has cooked for 45 minutes, add the diced potatoes and simmer for an additional 15 minutes. Remove the soup from the heat and serve.

Serves 6.

Ingredients

1 cup warm water
1 package dry active yeast
1½ cups flour
2 Tbsp vegetable oil
½ tsp salt
1¼ cups flour
4 cups water
2 Tbsp baking soda
2 Tbsp coarse salt

Method

Dissolve the yeast in the warm water and let stand for 10 minutes. Add the vegetable oil, salt and 1½ cups of flour. Stir together until thoroughly combined. Add the remaining flour and knead dough for 5 minutes. Let the dough rest for one hour.

Divide the dough into 12 equal shapes and reform them into small balls. Let them rest for 15 minutes. Roll them into 18-inch lengths and form them into pretzel shapes or cut each length in half to make sticks. Preheat oven to 475ºF.

In a large pot, place the baking soda and water and bring to a boil. Let the pretzels rise for a half hour. Add the pretzels to the boiling water for 1 minute. Remove and place on a greased sheet pan. Sprinkle with coarse salt and bake for 12 minutes.

Yields 12 pretzels.

Ingredients

4 large baking potatoes
2 Tbsp olive oil
½ tsp crushed rosemary
¼ tsp salt
¼ tsp freshly ground black pepper
½ tsp garlic powder

Method

Preheat the oven to 400ºF. Wash the potatoes thoroughly in cold water. Cut potatoes lengthwise into eight wedges. Place the potato wedges in a plastic bag. Add the olive oil and the seasonings. Shake the bag to coat the potatoes.

Arrange the potatoes in rows with the skin side down on a large baking sheet pan. Place them in the oven for 30 to 40 minutes until they have browned and become crispy on the edges. Remove from the oven and serve immediately.

Serves 4.

Ingredients

1½ cups chicken stock or broth
2 Tbsp olive oil
½ cup onion, chopped
¾ cup white rice
1 Tbsp chopped parsley

Method

Bring chicken stock to a boil in a small saucepan over high heat and set aside. Preheat a medium saucepan over medium heat. Add olive oil and onion to the pan and cook for 3 to 4 minutes or until onions have softened.

Add rice and coat thoroughly with the oil and onion mixture. Pour in hot stock and mix well. Lower heat to a slow simmer, cover and cook for 20 to 25 minutes or until rice is tender.

Remove from heat and garnish with chopped parsley prior to serving.

Serves 2.

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Ingredients

6 Tbsp solid vegetable shortening
1 cup sugar
2 eggs
1 tsp vanilla
1 Tbsp orange zest
1 Tbsp lemon zest
1 Tbsp lime zest
2 cups flour
1 tsp baking powder
¼ tsp salt

Method

In an electric mixer, cream the solid vegetable shortening and the sugar together until thoroughly combined. Add the eggs, vanilla, citrus zests and continue mixing. In a separate bowl, sift the flour, salt and baking powder together.

Add the sifted ingredients to the creamed mixture and mix until a dough forms. Divide the dough in two pieces. Form each piece into a log shape that is 12 inches in length and place them on a lightly greased baking sheet.

Bake for 30 minutes at 350ºF. Remove the biscotti logs from the oven and cool for 15 minutes. Slice each log on an angle with a serrated knife into 12 to 14 pieces. Place the slices back on the baking sheet and bake for 5 to 7 minutes.

Yields 24 biscotti.

Ingredients

1 cup flour
⅓ cup confectioner’s sugar
5 Tbsp solid vegetable shortening
1 cup sugar
2 Tbsp flour
2 tsp lemon zest
½ tsp baking powder
¼ tsp salt
2 eggs
7 Tbsp lemon juice

Method

Combine one cup of flour, confectioner’s sugar and solid vegetable shortening in a bowl. Using a fork or a pastry blender, combine until the mixture becomes a coarse meal. Press mixture into the bottom of an 11x7-inch lightly greased baking dish.

Bake at 350ºF for 20 minutes. In a separate bowl, combine the sugar, flour, lemon zest, baking powder, salt and eggs and whisk until completely blended. Pour the mixture over the baked crust.

Return the baking dish to the oven for an additional 20 to 25 minutes. Let cool for 30 minutes before cutting. Cut into 12 squares and dust with confectioner’s sugar.

Yields 12 to 18 bar cookies.

Ingredients

1½ cups sugar
1¾ cups water
1 Tbsp grated grapefruit zest
1¼ cups freshly squeezed pink grapefruit juice
¼ cup lemon juice
1 egg white

Method

Combine sugar, grapefruit zest and water in a medium saucepan and bring to a boil. Remove from the heat when the sugar has dissolved. Add the pink grapefruit juice and lemon juice.

Transfer sorbet mix to a storage container and refrigerate for 6 hours. Add lightly beaten egg white to mixture and combine thoroughly.

Freeze sorbet mixture in an ice cream maker according to manufacturer’s instructions. Put the sorbet in a sealed container and place in the freezer for 2 hours before serving.

Serves 6.

Great for Valentines Day!

Ingredients

1¾ cups all-purpose flour
½ cup confectioners’ sugar
¾ cup solid vegetable shortening
1 large egg yolk
2 Tbsp ice water
½ tsp vanilla extract
⅔ cup seedless raspberry jam

Method

In a food processor or in a bowl with a pastry blender, sift flour and confectioners’ sugar together. Add the solid vegetable shortening and pulse chop in a food processor or mix with the pastry blender until a coarse meal consistency is achieved. In a separate bowl combine the egg yolk, ice water and vanilla extract and mix well. Add the egg yolk mixture to the flour mixture and either pulse chop in a food processor or continue to mix until dough begins to form. Remove the dough from the bowl, form a ball, place in a plastic bag and refrigerate for a half hour.

Halve the dough and on a floured surface roll out one of the halves an eighth of an inch thick and cut it with either a 2½-inch round or a heart-shaped cookie cutter. Gather the scraps together, re-roll them and cut more shapes. Roll out the remaining half of the dough an eighth of an inch thick and cut more shapes in the same manner. Cut out the centre of the shapes with a smaller similarly shaped cutter. Bake the shapes in batches on greased baking sheets in the middle of the oven at 325ºF for 12 minutes or until light gold in colour. Transfer the cookies to a rack to let them cool.

Spread the bottom of each solid shape with one teaspoon of jam and top them with the cookies with the holes in them. Press them together lightly and allow to set for one hour and dust with additional confectioners’ sugar prior to serving.

Yields 18 cookies.

Ingredients

½ cup vegetable shortening
1 cup sugar
2 eggs
1 cup flour
¼ tsp salt
2 tsp baking powder
1 cup soy sour cream
1 tsp vanilla
2 tsp cinnamon
½ cup brown sugar
1 Tbsp vegetable shortening

Method

Thoroughly combine ½ cup of vegetable shortening and sugar with an electric mixer. Add eggs and vanilla. Sift the dry ingredients together. Alternately add the dry ingredients and the soy sour cream to the batter. Stir until combined.

Preheat oven to 350°F. In a small mixing bowl, combine brown sugar, one tablespoon of vegetable shortening and cinnamon. Spray a circular tube or Bundt pan with non-stick cooking spray. Pour batter into the pan. Sprinkle the brown sugar topping on the surface of the batter. Run a knife through the batter to slightly incorporate the brown sugar mixture.

Bake for 50 to 55 minutes. Let stand for 10 minutes. Invert onto a serving plate. Dust with confectioners’ sugar and serve.

Serves 6 to 8.

Ingredients

½ cup sugar
1 Tbsp water
6 eggs
3 cups rice milk or soy milk
½ cup sugar
1½ tsp vanilla
1 tsp orange zest
confectioners’ sugar for dusting

Method

Add sugar and water to a small heavy skillet over medium heat. Boil and stir constantly for 8 to 10 minutes. Remove the sugar mixture from the heat when it turns a rich brown colour. Pour the hot caramel evenly into six 6-ounce ramekins.

In a bowl, beat the eggs. Add the rice milk, sugar, vanilla and zest and combine thoroughly. Place the ramekins in a 9x12-inch baking dish and pour hot tap water around the moulds to a depth of one inch. Bake at 325ºF for 50 to 55 minutes.

Remove the ramekins from the oven and chill for 4 hours before serving. Run a small knife around the inside of the ramekins to loosen the edges. Invert the ramekins over serving plates to unmould. Dust with confectioners’ sugar.

Serves 6.

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The beach is beckoning. The waves are welcoming. So don’t let UC stop you from getting there!

Tips to get you there

Having UC may mean mapping out a plan for your travels. Although you may not be able to predict a flare, vacation travel should be done during periods of remission. Going on a vacation is like getting on with life… you need to focus on things that matter every day. Below are a few tips to help you travel with UC.

Discuss your plans with your healthcare team. They can help you plan your medications while you travel, and can help identify doctors and hospitals at your destination.

Purchase insurance, if available, that will help cover your investment if medical problems arise.

Prepare a medical intervention plan. This plan should include names and contact information for gastroenterologists who treat UC at your place of destination. For a donation, the International Association for Medical Assistance for Travelers will provide lists of English-speaking doctors. You can also research locations of hospitals (in case of an emergency) and pharmacies (very useful in foreign countries).

Eating Away from Home

Eating safely and nutritiously is as important when you are on vacation as when you are at home. In general, the foods that work for you on a daily basis should inform your meal plans while travelling.

  • Take packable dry foods, like oatmeal and nutrition bars as well as packets of salt and electrolyte supplements
  • Consume only bottled water, including for mouth rinsing, and avoid ice cubes
  • Locate supermarkets where you can buy fresh food
  • Avoid street vendor foods
  • Be careful with dairy products. Boil unpasteurized milk
  • If you travel by air, order a meal that best suits you when you book your flight
  • All travelers are at increased risk of gastrointestinal problems when travelling to exotic or developing countries. Follow Health Canada’s guidelines for safe food and water consumption: Boil it, cook it, peel it or leave it!

Medication Preparation

The scenery may be changing – but keep your medications with you! It’s important to keep taking your medication as prescribed, so you should have a fail-safe plan. Below is a checklist that can help you manage your medications while on the road:

Storing your medications:

  • Bring all medications in their original containers. Bring enough medicine for the entire trip, plus some extra in case your return is delayed
  • Always carry your medication in your carry-on bags with a copy of your prescription, in case your luggage gets lost or delayed

Getting organized:

  • Prepare a list of your medications on a hard copy and on your computer (if you are bringing one). A summary of your medical chart from your physician is also advisable
  • Learn the names… If you are travelling outside of Canada, get a list of the names by which your medications are known in the country/countries where you are going (your pharmacist can help you with this)
  • Call your insurance provider to learn about the rules for coverage if you are travelling outside the province or country

Scheduling your medication times:

  • Make sure you take your medications on time (especially with time zone changes)
  • If you take a medication that requires injections or infusions, discuss your travel schedule with your physician to make sure you are optimally medicated for your journey

I have to “GO!”

Most people with UC know where they can find the nearest washrooms for their daily routines. Treat travel the same way.

  • When booking a reserved seat on a train or plane, find out where the nearest washroom is and book one close by. Try to book an aisle seat, if possible
  • If you’re travelling by car, consult CAA or AAA for rest stops with washrooms
  • Always travel with your own toilet paper, soothing wipes or ointments and changes of underwear and extra clothes

OH NO! Nowhere to go? If you are worried that you can’t find a washroom when you need to, there are a number of resources that can help!

  • Crohn’s and Colitis Canada has developed a program called “GoHere Washroom Access Initiative” that increases washroom access across Canada for people living with ulcerative colitis and/or other medical conditions related to incontinence. For more information, visit the Crohn’s and Colitis Canada website at
    http://www.go-here.ca
  • The Crohn’s & Colitis Foundation of America (CCFA) website has tips and resources for travelling with UC:
    www.ccfa.org

For more information:

Health Canada’s Travel Medicine Program:

www.travelhealth.gc.ca

The United Ostomy Association of Canada:

www.ostomycanada.ca/ostomies/hints.htm

Travel advice:

http://www.crohnscolitisfoundation.org/resources/TSA-air-travel-101.html

International Association for Medical Assistance to Travelers:

www.iamat.org
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How are you feeling? Embarrassed? Confused? Worried? Uncertain of the future?

Well, you can be sure that you are not the only one feeling this way. UC can be a tough adversary – and coping with your symptoms can leave you exhausted, both emotionally and physically.

BANISH THE UC BLUES

Be in touch with your feelings – and your support team.

That’s why it’s important to be aware of your feelings and understand the power they have to affect you. It may be worthwhile to get your support team close by – whether they are friends, family or your healthcare providers.

It’s easy to stay at home, but…

While you may be tempted to turn down invitations for fear of an “accident,” there are ways you can plan and still enjoy a fulfilling social life. The support of family and friends is also important. While not everyone needs to know about your UC, those closest to you can help. Finally, consider joining a regional group of others living with UC. Links to foundations and groups are available below.

Top Six Ways to Banish the UC Blues!

1. Let’s get physical!

  • Activity that keeps you moving can increase your feelings of strength and make you feel vital and energetic
  • When you are having a flare, try to keep moving with gentle activities (e.g. tai chi, walking or yoga)
  • When you are in remission, you can go back to your previous activities. Just do them sensibly, be aware of your body and be gentle with yourself

2. Laugh it up

  • A sense of humour and zest for fun will also fuel a positive outlook, so find reasons to laugh and enjoy yourself
  • Develop an “attitude of gratitude” and you may be surprised at how many things you have to be thankful for

3. Soak in the fun times

  • This may seem obvious, but we’re going to say it: downtime or leisure time is important to feeling good!
  • Doing things for yourself, such as seeing a movie, spending an evening with friends or reading a good book gives you a sense of relaxation and enjoyment, which promotes good mental health

4. Tame that stress

  • It’s true: don’t let “the small stuff” get to you – the energy it takes to worry about it is not worth it!
  • A stress-management professional can teach you techniques to cope with stress in a useful and empowering way

5. Learn to say, sing or shout “NO”

  • Don’t be a “yes man.” Learn to say “no” to those requests that stretch your commitments and personal schedule. You can’t keep a healthy outlook if you are drained and at the end of your rope

6. Don’t go through it alone

  • Find others who share what you are going through and understand your concerns. Even just knowing that someone is “there” for you can make a big difference
  • There are chapters of the Crohn's and Colitis Canada across the country that offer fellowships and the opportunity to take action. See the last page of this Website for a list
Remember -
UC may be part of your life, but YOU are not your UC
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