5 Daily Habits to Help You Manage Ulcerative Colitis

"Particularly with moderate to severe UC, medications will be the foundation of treatment. But factors like stress, sleep, and diet will play a major role when it comes to daily management," he says. "In general, it's helpful to focus on strategies that make you feel more in control, because that's a big part of quality of life when you have this condition."

Here are five daily habits that can complement standard UC treatment.

1. Get Sunlight in the Morning, and Limit Light at Night

There are a number of sleep hygiene strategies that are useful, such as waking and going to sleep at the same time each day and avoiding caffeine in the evening. Another that may be especially helpful is to focus on light exposure that will support good sleep, by getting some sunlight in the morning and avoiding too much blue light (from smartphones, TVs, and other electronics) at night, says KyoungBin Im, MD, the medical director of sleep medicine at the University of California Irvine Health in Orange.

"Light exposure in the morning advances the circadian rhythm, while light exposure in the evening delays it," he says. "Sunlight provides the strongest signal and helps stabilize the rhythm, whereas indoor lighting is usually a weaker factor but can still affect timing, especially at night. Screens with bright light can suppress melatonin and delay sleep when used at night."

2. Move More Every Day

Depending on whether you're symptomatic or in an active flare, exercise may need to be tailored for your needs, says Dr. Bedford. For example, those experiencing intense symptoms like abdominal pain and diarrhea may be advised to do gentle movement rather than vigorous exercise until their symptoms subside, he says.

• Flexibility exercises like yoga and stretching can reduce inflammation and improve joint function.
• Strength exercises such as squats, Pilates, or lifting weights can increase muscle capacity and help support your joints.
• Endurance (aerobic) exercise like walking, swimming, or treadmill training has been shown to reduce inflammation in the colon.

3. Practice Deep Breathing

Deep breathing can be an effective way to reduce stress, either along with gentle movement or as its own practice, says Bedford.

4. Chew Slowly

What you eat will always be a factor for UC, as there are some foods that may trigger symptoms, says Ashkan Farhadi, MD, a gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, California. But how you eat should be considered as well, he says.

Minimizing distractions while eating can help with paying attention to how you chew — make sure to avoid working, watching TV, or scrolling on your phone during meals, he says. "Another advantage here is that you often end up enjoying the food more if you slow down and eat more mindfully," he says.

5. Journal About Your Day

How to Build Habits That Stick

When adding new daily habits to your everyday routine, it's best to focus on what feels uplifting and supportive, says Farhadi. There will be some strategies that resonate with you more than others, and these can be expanded. For instance, you might extend your deep breathing time and add meditation using an app, or you could begin to try new foods and eat them very slowly to appreciate their taste and texture.

Habits are more likely to stick when they're enjoyable and easy to follow, says Farhadi. Experimenting with different things will help you find what works best for you.