Perez Health Coaching

Hey there! If you or someone you know is living with chronic conditions like type 2 diabetes, heart disease, or chronic pain, you might be familiar with flare-ups—those frustrating times when symptoms like high blood sugar, chest pain, or intense aches get worse. Flare-ups can make life tough, but the good news is that building some simple daily habits can help keep them under control. Plus, recent updates in nutrition science are showing that healthy meats (like lean beef or chicken) are super important for staying strong. Let’s break it down in a way that’s easy to follow, and we’ll also talk about how a health coach can guide you to manage flare-ups in a way that fits you. Ready? Let’s dive in!

What Are Flare-Ups and Why Do They Happen?

Flare-ups are like your body’s alarm system going off. For type 2 diabetes, it might mean your blood sugar spikes, leaving you tired or thirsty. For heart disease, you could feel chest pain or shortness of breath. And for chronic pain (like arthritis or nerve pain), it’s when your aches get worse, making it hard to move or sleep. These can happen because of stress, bad food choices, skipping meds, or even weather changes. If you have more than one of these conditions, flare-ups can feel like a triple whammy! But don’t worry—daily habits can help you stay steady and avoid these rough patches.

Daily Habits to Keep Flare-Ups in Check

Here are some easy-to-stick-to habits that can help you manage diabetes, heart disease, and chronic pain. Think of these as your daily toolkit to feel better and stay strong:

1. Eat Smart to Fuel Your Body

• What to do: Choose foods that keep your blood sugar steady, your heart happy, and your pain low. Go for veggies (like spinach or broccoli), whole grains (like brown rice), and lean proteins (like chicken or fish). Watch out for sugary snacks, sodas, or salty processed foods (like chips or canned soups) that can trigger flare-ups.
• Why it helps: A balanced diet keeps your blood sugar from spiking (diabetes), reduces strain on your heart, and fights inflammation that makes pain worse.
• Pro tip: Use a smaller plate to control portions, and drink water all day to stay hydrated.

1. Check Your Numbers

• What to do: If you have diabetes, check your blood sugar daily with a glucometer (ask your doctor when to test). For heart disease, use a home blood pressure monitor if your doctor suggests it. Keep a notebook or app to track your numbers and any symptoms (like pain or tiredness).
• Why it helps: Spotting changes early can stop a flare-up before it gets bad. For example, high blood sugar or blood pressure can warn you to adjust your diet or meds.
• Pro tip: Set a phone reminder to check your numbers at the same time each day.

1. Move Your Body (Gently!)

• What to do: Try 20–30 minutes of easy exercise most days, like walking, swimming, or stretching. If you’re worried about pain or heart strain, start small—like 10-minute walks twice a day. Gentle stretches or chair yoga are great for pain.
• Why it helps: Exercise keeps your blood sugar in check, strengthens your heart, and loosens stiff joints to ease pain. It’s like giving your body a tune-up!
• Pro tip: Talk to your doctor about what exercises are safe for you, especially if you have heart or pain issues.

1. Stick to Your Meds

• What to do: Take your medications (like insulin for diabetes, beta-blockers for heart disease, or pain meds) exactly as your doctor prescribed. Use a pill organizer or phone alarm to stay on track.
• Why it helps: Skipping meds can cause blood sugar spikes, heart strain, or worse pain, leading to flare-ups.
• Pro tip: If a med makes you feel weird, tell your doctor right away—don’t just stop taking it.

1. Chill Out and Rest

• What to do: Spend 10 minutes a day doing something relaxing, like deep breathing, listening to calm music, or meditating. Aim for 7–8 hours of sleep by sticking to a bedtime routine (no screens before bed!).
• Why it helps: Stress can make blood sugar, heart issues, and pain worse. Good sleep helps your body heal and keeps flare-ups at bay.
• Pro tip: Try a free app like Calm for quick relaxation exercises.

1. Say No to Bad Habits

• What to do: Avoid smoking and limit alcohol (maybe one drink a day, if your doctor says it’s okay). Stay away from junk food or drugs that mess with your meds.
• Why it helps: These habits can spike your blood sugar, hurt your heart, or make pain worse.
• Pro tip: Ask your doctor for help quitting smoking—they’ve got great resources!

1. Stay on Top of Doctor Visits

• What to do: See your doctor regularly (every 3–6 months or as advised) to check your blood sugar (A1C test), cholesterol, or pain levels. If you feel sick (like a cold or infection), get it treated fast.
• Why it helps: Catching problems early stops flare-ups from getting serious, like a heart attack or diabetic crisis.
• Pro tip: Bring a list of questions to your appointments to get all your answers.

Why Healthy Meat Is Back in the Spotlight

You might have heard that eating less meat was the way to go for health, but new science is showing that healthy meats (like lean beef, chicken, or eggs) are super important, especially for people with chronic diseases. Here’s the deal:

• What’s changed: The folks who make diet rules (like the Dietary Guidelines for Americans, backed by the CDC) used to push eating lots of plant-based foods and cutting back on all meats. But their 2025 report says cutting out meats like lean beef or eggs can leave you short on key nutrients like protein, iron, zinc, and vitamin B12. These are crucial for keeping your muscles strong, fighting tiredness, and supporting your heart and nerves.
• Why meat matters: Lean meats give you high-quality protein that’s easier for your body to use than most plant proteins. For example, a small piece of lean beef (like sirloin) or an egg can help you stay full, keep your blood sugar steady, and build muscle to ease joint pain. Studies now show that 3–5 ounces of lean meat a day can fit into a healthy diet without hurting your heart.
• How to eat it right: Mix lean meats (like grilled chicken or salmon) with plant proteins (like beans or lentils) for balance. Avoid fatty or processed meats (like bacon or hot dogs), which can raise your risk of heart issues or diabetes flare-ups. Aim for about 5–6 ounces of protein foods a day (think a deck-of-cards-sized piece of meat).

This shift is a big deal—it means you don’t have to ditch healthy meats to manage your conditions. Instead, they can be part of your plan to stay strong and avoid flare-ups!

How a Health Coach Can Help You Find Balance

Managing diabetes, heart disease, or chronic pain can feel overwhelming, especially when you’re juggling all three. That’s where a health coach comes in—they’re like a personal guide to help you make these habits work for you. Here’s how they can help:

• Personalized plans: A health coach looks at your specific needs (like your meds, pain triggers, or heart risks) and builds a plan that fits your life. For example, if you love meat but worry about your heart, they’ll help you pick lean cuts and pair them with veggies.
• Trigger tracking: They can help you figure out what sets off your flare-ups (like stress or certain foods) by keeping a symptom log and tweaking your habits.
• Meal ideas: Struggling to eat healthy? A coach can suggest easy recipes (like a chicken stir-fry with broccoli) that include healthy meats and keep your blood sugar and heart in check.
• Motivation and support: They’ll cheer you on, help you set small goals (like walking 10 minutes a day), and keep you accountable without judgment.
• Balancing multiple conditions: If you have more than one condition, a coach can work with your doctors to make sure your diet, exercise, and stress plan all play nice together.

A health coach doesn’t replace your doctor—they team up with your medical care to make daily habits easier and keep flare-ups away.

Take Control of Your Health Today!

Living with chronic diseases doesn’t mean flare-ups have to run your life. By sticking to these daily habits—eating smart, moving gently, managing stress, and including healthy meats—you can feel stronger and more in control. Plus, a health coach can give you the tools and support to make it all work for you.

Ready to take the next step? Book a free listening session with me to talk about your goals and how we can tackle your flare-ups together. Click here to schedule: booking page.

Let’s work as a team to keep you feeling your best—starting today!