You are not alone. Flares happen, even when you are doing your best.
The goal when you’re feeling in pain is simple. Calm the system, nourish gently and stop the spiral.
I’m Manny, founder of Fifth Ray and a certified Gut Health Coach. I lived with Crohn’s for 16 years and came back from a bowel perforation. This playbook is the plan I wish I had after every flare.
How to Use This Playbook
Work in three windows. 0–2 hours, 2–8 hours and 8–24 hours.
Adjust to your day. Keep your choices simple and notice how your body responds.
Protect 60–90 minutes for full rest in the first window. Move non‑urgent tasks.
Always make sure you keep the essentials stocked up in your house: coconut water, easy-to-digest smoothie ingredients and a bag of Cosmic Hue ready.
0–2 Hours: Stabilise and Soothe
Nervous System Reset
Start with breath. Try 4‑2‑6 breathing for about a minute.
Inhale for four, pause for two, exhale for six. As you breathe, picture a warm golden light moving to your belly and softening the area that hurts.
Repeat as needed. This helps lower stress and eases the flare loop.
Rehydrate and Replenish
Take small sips of water. If it feels good, add one glass of coconut water for gentle electrolytes.
You can further support your gut by having a warm cup of Cosmic Hue. It is a non‑caffeinated tea and contains seven powerful plant ingredients.
Honour Rest
Find a calm spot to sit or lie down. Close your eyes if it helps.
Give yourself permission to pause. Rest is an active part of healing, not a setback.
2–8 Hours: Ease Back in
Easy‑to‑Digest Foods
Keep food soft and simple.
A light smoothie works well. Use leafy greens, flax or chia, plant milk and fruit like blueberries or pineapple.
If it suits you, add a little turmeric to meals. Eat small portions and check in with how you feel after each one.
Light Movement
When intensity eases, try a short, easy walk or gentle mobility.
Stop if symptoms rise and go back to breathing and resting if possible.
Continue Downshifts
Sprinkle brief breathing sets through the day. Limit screens when you can.
Do things that keep you calm like listening to relaxing music or getting a few minutes of sunlight.
Keep fluids steady by alternating water and coconut water.
8–24 Hours: Rebuild Rhythm
Simple Meals and Timing
Stay with easy‑to‑digest meals. Avoid heavy, late‑night eating. Keep meal timing steady so your gut has a clear rhythm.
Sleep and Recovery
Wind down early. Dim the lights and keep the bedroom screen free. Treat sleep like therapy so your gut can settle overnight.
Gentle Morning Routine
Note what helped and what did not. Prep a simple breakfast and set out Cosmic Hue for the morning. Plan a short walk soon after waking to set your rhythm for the day.
What to Avoid While You Recover
Skip drastic cuts and all‑or‑nothing rules, and aim for a gentle variety of foods that feels safe. Step away from doomscrolling and symptom spirals that raise stress, and skip hard workouts or packed schedules until you stabilise.
If electrolyte powders irritate you, use coconut water instead, and hold off on coffee by choosing Cosmic Hue instead.
Conclusion
Flares happen and they pass.
A simple 24‑hour plan helps you calm the cycle and give your gut the space it needs.
Keep this playbook nearby and use it any time you need a steady reset.
Author: Manny is the founder of Fifth Ray and a certified Gut Health Coach. After battling Crohn's Disease for 16 years, he transformed his gut health through plant-based healing. His story has been featured on BBC, ITV, and Daily Mail.
Please note this information is for educational purposes only, not medical advice. Cosmic Hue is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before making changes to your health routine.