Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP

Let’s have a heart-to-heart about something that I need to listen to, too: taking breaks, time outs, and vacations. If you’ve experienced an autoimmune disease, you probably know how important it is to maintain balance. But, let’s be real – how often do you actually take a step back to rest and recharge? 

Why You Need A Break

When you’re living with an active autoimmune disease (You have antibodies), you are inflamed and your body is already in overdrive. Chronic stress, from work, family responsibilities, or even just the daily grind, can stress your adrenals and lead to all sorts of issues, like leaky gut. 

Tell Me About Your Adrenals

Your adrenal glands are in charge of protecting your body from anything stressful. A car is about to run you down, you need to be alerted to it and get to a safe area immediately. When you’re constantly stressed, these glands get overworked, leading to adrenal insufficiency. This can cause a whole lot of problems from hormone imbalances to fatigue to insulin resistance, and even weight gain.

Think about a dog.  Have you ever seen a dog sense danger?  The hair on its back stands up, it is on high alert, and maybe it starts growling and barking.  (We used to have a real watch dog, and he was really scary when he thought he, or one of us, was in danger). Their adrenals kicked in and prepared them to fight or run.

As soon as the danger passes, they shake really hard and it’s like nothing every happened. Sometimes, they even just lie down and take a nap, and their adrenals recover. 

Do you shake things off?  Do you allow your body to recover after each stressful event?

I am terrible at shaking it off.  I hold a grudge, and I think about it all day and night. NOT good.  This is definitely a week spot for me!

What does this have to do with leaky gut and autoimmune disease?

When you’re stressed, your adrenals produces cortisol. If you stay stressed, you adrenals have to produce more and more cortisol. When cortisol is high, blood sugar is high (You need sugar in the blood, so you can make the energy needed to flight or run). Your body slows EVERYTHING else down. Digestion slows and less digestive enzymes are produced, leading to less secretions that protect your intestines. This can weaken the lining of your gut. This makes it easier for toxins and undigested food particles to pass through the intestinal wall and into your bloodstream. The proteins that pass through the wall don’t belong and trigger an immune reaction, leading to inflammation and triggering an autoimmune.

Vacations Are NOT Just A Luxury

Vacations aren’t just about lounging on the beach (though that’s definitely a perk and my favorite!). They’re vital for your mental and physical health. 

1. Taking a break from your usual routine helps reduce stress and anxiety. It gives your mind a chance to relax and reset, and it boosts creativity.

2. Stepping away from daily stressors can lower your blood pressure, improve your sleep, and boost your immune system. Plus, a change of scenery can often inspire healthier habits. I find that I get a whole lot more exercise on vacations than I do during the work week, even though exercise is a part of my daily schedule.

3. Time away helps you reconnect with what truly matters. Your vacation can be spending quality time with family and loved ones, exploring new hobbies or picking one back up, or just getting some much-needed alone time. Vacations can help you refocus on your priorities.

We all know we should take breaks, but actually doing it can be tough.

In the U.S., there are no required paid days off. Many of us can get 2 weeks of vacation year, and most don’t even take that. I have a had jobs that offered vacation and sick days, and I very rarely took either.

In most other countries around the world, people get 20-40 paid days off, AND they take them. I work for myself, so I can take off when I want, but it does hurt the wallet.  LOL!  But when I worked for other people, I very rarely took a vacation.  And, when I did take a vacation, I ended up working while on vacation. So I need these tips, too.

Treat your breaks and vacations like any other important appointment. Put them on your calendar and stick to them. Plan out my vacations in advance, block out my calendar, and hold steady. It is so tough! People really want to schedule appointments with me, and I know I could make more money if I just work a few hours each day, but I have to keep my boundaries.

If a week-long vacation feels impossible, start with small breaks. Take a weekend getaway or even just a day off to do something you love. Get out of the house!  If I do a staycation at home, I end up cleaning the house and doing laundry. Something that needs to be done but NOT a vacation. 

When you take a break, really take a break. Unplug from work emails and social media. Give yourself the space to truly relax. It can be so tempting to just check that email, see what so and so posted today, etc, but those few minutes can quickly turn into an hour or more.  You see one thing that needs your attention, and cortisol goes up, and you are not allowing your body time to recover.

Say No. It’s okay to say no to extra work or social obligations. Prioritize your health. What is more important?  Your health or their happiness?  Really!  Are you more worried about what “they” are going to do or say about your break that taking care of you?

If you’re worried about things piling up while you’re away, do a bit of planning. Delegate tasks or set up automated responses to handle things. I do tend to work ahead and longer hours in the week leading up to a vacation. I’m actually writing this a week early, so I can get it off of my calendar and not have a lot of catching up to do when I return.

Taking time off isn’t selfish; it’s necessary. 

You can’t pour from an empty cup. Taking care of yourself means you can better take care of everything else in your life.

If you can’t go on a vacation right now, create a mini-retreat at home. Still plan ahead. What can you do to really relax and not get pulled into the “To Do” list? How are you going to really allow yourself to take a break. Really plan it out, so you are prepared for any distractions. What can you do during this time off that you really enjoy and can make a priority during this week.  Maybe you just want to sleep. Maybe you want to read a good book.  Maybe you want to try out that new restaurant in town. Make plans to do those things.

Overcoming Mental and Physical Blocks

It’s common to feel guilty about taking time off or worry about what might happen while you’re away. 

You are NOT lazy! You deserve rest and relaxation. It makes you smart and proactive about your health.

If work is stressing you out, have an open and honest conversation with your boss. Let them know how important breaks are for your health. Most employers will understand and support your need to take time off.

Delegate tasks while you’re away. Ask people to help out. Would you help someone else out if they asked you?  Why are we so afraid to ask?! Then, TRUST others to handle things while you’re away. Let it go and trust the process. 

Taking breaks and vacations isn’t just a nice idea – it’s an important part of managing your health. So, let’s make a pact to put our health first, listen to our bodies, and give ourselves the rest we deserve. Your body, mind, and spirit will thank you!

Remember, it’s all about balance. A little bit of time off can go a long way in helping you feel refreshed, recharged, and ready to take on the world. Happy relaxing, everyone! 

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