Keeping a Symptom Journal

You’ve realized that your stomach aches, pains and processes are not “normal”. What next? It’s time to keep track of your symptoms in an organized manner over a specific period of time – using something we call a Symptom Journal, Patient Log, or Medical Diary. For consistency, I’m going to call it a symptom journal in this blog.
 
A symptom journal is all about identifying the what, when, why, and how of your gastrointestinal (GI) issues.

• What: What exactly are you experiencing? Bloating? Pain? Gas? Cramps? Nausea? These obviously are your symptoms.
• When: Are you having symptoms when you first wake up, during a meal, immediately following a meal, an hour after eating or drinking? These can be identified as timing and duration of symptoms.
• Why: Do you tend to have symptoms with certain foods, such as bread? Certain spices, such as cinnamon? Certain beverages, such as soda? These can be identified as triggers.
• How: How are symptoms improved? Do they go away if you don’t eat or drink for two hours? Do they go away with rest, with exercise, with a gas-relieving medication like Gas-X? These are your alleviating factors.
• What else: I think it is also important to record lifestyle considerations. Are you feeling stressed, sleeping poorly, or dehydrated? And maybe you want to record positives, like when you get fresh air, stretch, listen to good music, or have a good video chat. 

 
Keeping this journal for at least a week will give you a clearer picture of what is going on with your body. You know your body better than anyone, and this allows you to know it even better. You will be more mindful and knowledgeable instead of just guessing or assuming.
 
This symptom journal can also provide information for your physician or dietitian, as it takes much less time for your healthcare provider to review your diary than to gather a verbal report.
 
There are several ways to start this journal. Some of my clients use a composition notebook, a legal pad, or printed form where they can fill in the blanks. Others like a document, template, or spreadsheet they can keep open on their laptop or phone. Do what is most likely to work for you. Here are just a couple of examples (I do not get any kickbacks by recommending these; please find ones that you like.)
1. Digital Tracker
2. iPhone App
3. Example (if you use this example, be sure to customize to include how long symptoms last as well as alleviating factors and any other details that might help):

Up next: The Elimination Diet!