Live Well With Chronic Illness

06/08/2026

Have you ever noticed how difficult it can be to rest?

Not because you don't need it. Your body is desperately crying out for it!

But because you feel guilty.

In my last post, I shared that I’ve planned some time away from work to focus on some treatment. And as I’ve been putting those plans in place, I've been reflecting on this a lot.

It's interesting how quickly my mind started producing thoughts like:

"I should just keep going, I shouldn’t let people down."

"I can’t rest until everything is finished."

"Perhaps it’s lazy or indulgent to take so much time off.”

“Will people think badly of me?”

Most of us were never taught that looking after ourselves was important.

We were taught to work hard.

To be productive.

To help other people.

To keep pushing.

Anything less was ‘lazy’, and rest was ‘frivolous’.

So when illness forces us to slow down, it can feel deeply uncomfortable. I know that feeling all too well – and it has definitely reared it’s head as I’ve been planning my enforced break.

But I am lucky that I now know better! Mindfulness has taught me that just because I have a thought doesn't mean it's true.

Feeling guilty doesn't necessarily mean I'm doing something wrong. That’s been a really hard lesson to learn.

But sometimes, guilt comes from challenging an old belief, going against an old, deeply ingrained pattern. That can feel very difficult to begin with.

And we all have these deeply ingrained patterns that ‘I must keep going’. ‘My needs don’t matter’. ‘My worth depends on how much I achieve.’

That last one really hits hard, doesn’t it?! I still struggle so much with letting go of defining my worth by how much I’ve achieved. By how much I’ve ticked off the ‘to do’ list today.

But I have learned that real self-care begins when we start to question those old beliefs and patterns, instead of automatically obeying them.

Because the truth is, my value, and your value, has never depended on how busy we are, how rich we are, or how much we have achieved.

As I enter this period of extended enforced rest, I am once again having to confront that demon head-on, and recognise that I still have worth, and value, even if I am ‘only resting’.

I'd love to know in the comments below: What are you postponing because you’re putting other people’s needs first?

04/08/2026

One of the hardest lessons chronic illness has taught me is that sometimes the healthiest thing we can do for ourselves is stop.

That’s why, over the next couple of months, I'll be taking a step back from my business to focus on my own health. I have been advised to start more intensive treatment for Lyme Disease as it has spread and is causing some health issues. While I am undergoing this treatment, I am going to need to rest and allow my body to heal.

This has been a huge blow, as I’m sure you can imagine, after 9 long years of slow, painstaking recovery.

If I'm being honest, making this decision to pause my business wasn’t easy.

Like many people living with chronic illness, my instinct is to keep going. To keep seeing my clients, to push myself to keep going. To keep showing up for everyone else. Not to ‘let anyone down.’

But over the years I've also learned the hard way that pushing through isn't always the right option. While it might feel ‘productive’, brave even, sometimes it’s not what it appears.

Sometimes that need to push through is being driven by fear. Fear of what people will think of us. Fear of falling behind. Fear that if we stop, everything we've worked so hard to build will disappear.

One of the things I teach my clients is that our health has to come first. Not because work isn't important, but because without our health, everything else becomes so much harder.

So this feels like an opportunity from the ‘Universe’ (or whatever you believe in!) to practise what I teach.

I'm not disappearing completely, but I am giving myself permission to slow down, to focus on my treatment, and to allow my body the time and space it needs.

If you're living with chronic illness, perhaps this is your reminder too.

Sometimes you have to put your health and your needs first, and let go of the need to keep pushing.

Let me know in the comments below: What is the hardest decision you’ve had to make to protect your health? 💜



Image Description: [A lime green ribbon lays on a green background... In purple text, it reads "The hard decisions". In the centre is the Live Well With Chronic Illness logo. On the bottom left it has the handle for LiveWellWithChronicIllness ]

30/07/2026

Plastic-Free July: Progress Over Perfection 💚

As we come to the end of Plastic-Free July, I hope one message has come through more strongly than anything else.

This isn't about fear.

It’s about being empowered to make informed choices.

It's not about becoming obsessed with every piece of plastic that crosses your path.

It's about making thoughtful choices where they're realistic, sustainable and right for you.

Throughout this month we've talked about kitchens, bathrooms, hidden plastics, affordable swaps and the science that's helping us understand more about our environment.

The research into endocrine-disrupting chemicals, microplastics and the exposome continues to evolve, and we certainly don't have all the answers.

But we know enough to recognise that reducing unnecessary exposures, where we reasonably can, is a sensible precaution.

The beautiful thing is that many of the habits that reduce plastic exposure often support healthier living too.

🥗 Cooking fresh wholefoods.

🚰 Drinking from a reusable water bottle.

🌿 Choosing durable materials that last.

💚 Living a little more intentionally.

For me, that's what Plastic-Free July is about.

Not perfection.

Not guilt.

Just small, thoughtful choices that support both our health and the world around us.

Because our health isn't created by one dramatic change.

It's shaped by the little things we do consistently over time.

Thank you for following along this month. I hope it's shown you that you don't have to change everything overnight to make a difference.

Just start where you are.

Use what you have.

Swap things one at a time.

And remember...

Small swaps. Kind choices. No perfection required. 💚

28/07/2026

Plastic-Free July: What I Prioritise in My Own Home

As we wrap up on Plastic-Free July, I want to share a little bit more about my reality.

One question I've been asked a few times this month is:

"Do you live in a completely plastic-free home?"

Of course not.

Modern life makes that almost impossible - it’s not a realistic goal for anyone. And that’s ok.

There are plastics in my home, just as there are in yours.

Instead, I focus on the changes that feel realistic and sustainable.

💜 I avoid heating food in plastic.

💜 I store most food in glass.

💜 I use a stainless steel water bottle.

💜 I choose fragrance-free products where they work for me.

💜 When something wears out, I look for a lower-plastic alternative.

That's it.

No perfection.

No guilt.

Just steady progress.

If living with chronic illness has taught me one thing, it’s that there is no one answer to healing.

We can spend our lives searching for the magic solution that will make us feel better.

But I've found it’s usually multiple small changes that end up having the biggest impact on our health over time.

Better sleep.

More nourishing food.

A little movement.

Managing stress.

Reducing unnecessary chemical exposures.

Each choice may only move the dial a little.

But over weeks, months and years...

Those little changes begin to add up.

That's the philosophy I try to live by.

Small swaps. Kind choices. No perfection required. 💚

23/07/2026

Post 6

Plastic-Free July: My Favourite Low-Cost Swaps

One thing that's really important to me is that environmental health doesn't become another expensive wellness trend.

Looking after your health shouldn't only be available to people with large budgets.

In fact, some of my favourite plastic swaps cost very little.

💜 Reuse old glass jars for food storage or leftovers.

💜 Choose loose fruit and vegetables when they're available.

💜 Carry a refillable stainless steel water bottle.

💜 Replace worn plastic utensils with wooden or bamboo ones.

💜 Keep a reusable shopping bag by the door.

💜 Try loose leaf tea rather than teabags.

💜 Find second-hand glass storage jars in charity shops.

You don’t need to throw everything away at once.

That's expensive, wasteful and often creates unnecessary anxiety.

Instead, I prefer to recommend upgrading gradually.

Maybe ask yourself each week, or once a month, when you are doing your shopping,

"Is there a lower-plastic alternative I could choose this time?"

Over a few months, your home begins to change naturally.

No pressure.

No perfection.

Just thoughtful choices that support both your health and the planet.

Small swaps. Kind choices. No perfection required. 💚

21/07/2026

Plastic-Free July: Are Microplastics Causing Chronic Illness? 🌿

One question I hear more and more is:

"Are microplastics causing chronic illness?"

The honest answer is we just don’t know yet.

Researchers have found microplastics in human blood, lungs, liver, placenta, breast milk and other tissues. It's an important discovery and one that's prompted a huge amount of research in recent years.

Early studies suggest microplastics may contribute to inflammation, oxidative stress and changes in immune cell function. Scientists are also exploring whether they interact with the gut microbiome and influence the way our immune system responds.

But at the moment, we don't have enough evidence to say that microplastics directly cause conditions such as autoimmune disease, MCAS or cancer.

So why am I talking about them?

Because I believe living well with chronic illness is about reducing unnecessary demands on our bodies wherever it's realistic to do so.

Not perfectly. Not fearfully. Without judgement.

If you're already living with chronic illness, your body may already be working incredibly hard, and the last thing you need is more stress.

Rather than asking ourselves, "How do I eliminate every possible plastic exposure?"

A better question to ask would be:

"What is one small change I can make to reduce the burden on my body today?"

It's unlikely that making these changes will cure a chronic illness. But living well with chronic illness is rarely about one big solution. It's about lots of small, kind choices that support your body over time.

Small swaps. Kind choices. No perfection required. 💚

17/07/2026

I'm off on my travels around Lincolnshire again next week - this time in Skegness!

If you're local and living with fatigue, pop in and say hello! 👋❤️

Meet Speaker number 1: Deborah Bircham, Founder of Live Well With Chronic Illness 🎤

Join us at our FREE Energy Limiting Conditions event in Skegness 💙

🗓️ Thursday 23rd July | 10am–2pm
📍 The Storehouse, North Parade, Skegness, PE25 1BY

Deborah will be leading two inspiring sessions:

✨ 10:15am – Framework for Fatigue

Discover a new way of understanding your health and fatigue.

✨ 12pm – Purpose Workshop

A practical, interactive session exploring how to reconnect with purpose and meaning while living with illness.

Pop in to connect with others, access support and discover helpful resources for living with an energy-limiting condition.

No booking required...everyone is welcome.

Find out more: every-one.org.uk/what-we-do/fatigue/

17/07/2026

Meet Speaker number 1: Deborah Bircham, Founder of Live Well With Chronic Illness 🎤

Join us at our FREE Energy Limiting Conditions event in Skegness 💙

🗓️ Thursday 23rd July | 10am–2pm
📍 The Storehouse, North Parade, Skegness, PE25 1BY

Deborah will be leading two inspiring sessions:

✨ 10:15am – Framework for Fatigue

Discover a new way of understanding your health and fatigue.

✨ 12pm – Purpose Workshop

A practical, interactive session exploring how to reconnect with purpose and meaning while living with illness.

Pop in to connect with others, access support and discover helpful resources for living with an energy-limiting condition.

No booking required...everyone is welcome.

Find out more: every-one.org.uk/what-we-do/fatigue/

16/07/2026

Plastic-Free July: The Plastic Hiding in Plain Sight 🌿

When we think about plastic, we usually picture bottles, food containers or shopping bags.

But some of the biggest sources of plastic are the ones we rarely see.

Many tea bags contain plastic fibres to help hold them together.

Synthetic clothing made from polyester, nylon or acrylic sheds tiny microfibres every time it's washed.

Household dust can contain microscopic fragments of plastic from carpets, furnishings and everyday household items.

Even some thermal till receipts contain bisphenols, which can be absorbed through the skin.

Now, before anyone panics...

This isn't something to be frightened about.

It's simply a reminder that our environment has changed dramatically over the last century.

Scientists use the term the exposome to describe all the environmental exposures we experience throughout our lives, from the air we breathe and the water we drink to the chemicals we encounter every day.

The good news?

Our bodies have natural systems that help process and eliminate many everyday exposures.

Reducing the unnecessary ones, where it's practical to do so, is simply one way we can support them.

You might choose loose leaf tea instead of plastic-containing tea bags.

Wash synthetic clothing only when it needs it, and use a microfibre-catching laundry bag or filter if you have one.

Choose a digital receipt when it's available.

You don't have to do everything.

Just choose what feels realistic for you.

Because looking after your health isn't about perfection.

It's about making kind, sustainable choices, one step at a time.

Small swaps. Kind choices. No perfection required. 💚

Which of these surprised you the most? Drop it in the comments below!

14/07/2026

Plastic-Free July: Don't Forget Your Bathroom 🛁🌿

When we think about reducing plastic, most of us head straight for the kitchen.

But have you ever looked around your bathroom?

Plastic bottles, toothbrushes, razors, shampoo, shower gel, moisturiser, make-up packaging... it's everywhere.

And it's not just the packaging.

Many personal care products also contain ingredients that researchers continue to study for their potential effects on our health and the environment. For those of us living with conditions like MCAS, eczema or sensitive skin, choosing simpler, fragrance-free products can sometimes be helpful, although everyone's triggers are different.

The good news?

You don't need to replace everything this month.

Perhaps your next bottle of shampoo is fragrance-free, and low chemical.

Perhaps you swap to a bamboo toothbrush.

Perhaps you choose a soap bar instead of another bottle of shower gel.

One swap.

One less piece of plastic.

One small step towards reducing unnecessary exposures.

Those small choices may seem insignificant on their own, but they soon become your new normal.

I often talk about reducing your body's overall burden rather than searching for one magic solution.

This is another perfect example.

Looking after your health doesn't have to mean changing everything overnight.

It's about making kind, sustainable choices, one step at a time.

Small swaps. Kind choices. No perfection required. 💚

Let me know in the comments what's one bathroom swap you think you could make this month?