Coping with Endometriosis and a Hysterectomy at 24: A Journey to Recovery

Mother’s Day is a haunting reminder of my endometriosis and hysterectomy at 24. On a day when I want to show love to all of the wonderful moms in my life, I find myself isolated and alone because flowers and a “Mom” balloon send me into a tailspin of selfish grief. It’s easier now that I’m in my forties and it’s a distant memory, but some years are harder than others, even after all this time. 

The Family curse

I knew I had an aunt and great-aunt who had hysterectomies in their twenties, although I never knew why until the family curse fell onto me. There were warning signs before the end, but in a story too familiar to anyone with the disease, they were ignored and I was told to put them out of my mind.

One day I suddenly realized that I hadn’t had a period for over six months. I was 15 and not sexually active, so I didn’t think much of it until it stretched out to nine months when I finally made an appointment with a doctor. After an awkward but professional pelvic exam, he said I was perfectly normal and girls can be irregular shortly after puberty, and it will fix itself after a while.

It didn’t. 

I was plagued by irregular periods and pain in the days leading up to it and for the first few days as my cycle began. The pain started to get worse the longer I went without a period, but I didn’t think much of it because so many of my friends had similar complaints. As it turns out, my survival strategy of instinctively finding neurodivergent friends meant many of them had similar issues. Neurodivergent people seem to be more prone to several chronic conditions, including endometriosis. Then one day, the pain became constant and I was months away from a life-altering surgery. 

What is Endometriosis?

Endometriosis is a chronic disease with a strong genetic component, characterized by the lining of the uterus, or endometrium, found outside the uterine environment and in other areas of the body, typically the pelvis and abdomen. It affects about 6.5 million people in the US, or approximately 10% of the population. Pain is its most common symptom, along with infertility in nearly half of sufferers. About 12% will require a hysterectomy in order to alleviate symptoms. 

It can take many frustrating years to get an endometriosis diagnosis. The average person experiences symptoms for 7-10 years before getting surgical confirmation. We’re told, “You can’t  can’t really be in that much agony; some discomfort is normal.” Whether it’s intended or not, there is an unspoken message: “Stop being such a drama queen and suck it up.” Pain is a tricky thing: everyone’s tolerance is different, and those who live in constant pain often don’t look as if they’re in as much pain as they truly are. This leads to doctors not believing our symptoms or stories, or trying less effective treatments because we aren’t as distressed as they think we should be. This delay leads to more adhesions, unnecessary pain, and loss of fertility as the disease progresses.

Although most people with chronic illnesses have at least one doctor horror story, this is more of an exception than the rule in my life. My own gynecologist throughout this was a wonderful doctor, and I’m grateful for him. Most of the doctors I’ve known have been kind and compassionate people who dedicate their lives to ease the suffering of others. They are also frustrated with how insurance companies hinder treatments with red tape and denials. 

The diagnosis is confirmed with a laparoscopic surgery to see the adhesions within the abdominal cavity. My first surgery was scheduled pretty quickly, where my diagnosis was confirmed, along with a damaged ovary glued to my uterus, the probable cause of my irregular periods. They lasered the adhesions they could find, closed me up, and set me on my way to recovery. The procedure was quick with minimal restrictions for a week or so, and finally having a name for my pain was a relief. At last, I learned that this disease is what led to my aunt’s hysterectomy by the time she was 27. I suspected I had a similar fate awaiting me, but both my doctor and I were determined to find a solution that would allow me to keep my fertility, such as it was.

Starting treatments

We discussed my options: hormonal birth control, GnRH medications like Lupron to mimic menopause, and the potential for more laparoscopic surgeries to remove more adhesions

Fortunately, there are a few newer medications on the market, particularly GnRH drugs that have fewer side effects than Lupron.  Emerging therapies targeting inflammation, new surgical techniques, nerve growth, or even the microbiome are also on the horizon.

It seemed sensible to me to start off with birth control pills, as it works for many people with endometriosis, due to a suspected link with progesterone resistance. Each brand is slightly different, so I set in for the long haul of trying different brands until we found one that worked.

Armed with my new birth control and vicodin prescription (this was before the opioid epidemic took hold of the country), we started looking for that magical cocktail that would bring my life back to me. By this time, the pain was constant and horrific. My life began to shrink as I stopped going out with friends, afraid of a sudden attack of more severe than usual pain. Going to classes and work became difficult, especially standing in my sculpture class when all I wanted to do was double over and cry. I found some relief with heat patches during the day and heating pads at night, but it would only take some of the edge off. We kept trying different brands to find The One, but nothing seemed to really work, and a few made things worse. Finding the right cocktail of drugs to treat endometriosis can take some time to figure out, so I accepted that this was part of the process. We added antidepressants to the mix to help with the emotional aspect of dealing with this disease and I white-knuckled my way through the days.

I was still in pain as the agony turned from weeks into months. Sleep was a relief. It became easier to forget when I was asleep, only to wake up to the angry ball of pain in my abdomen and thought “Oh, God. Here we go again.” I took vicodin as prescribed, although it didn’t do more than take a little of the edge off. We were only beginning to find out how dangerous this could be, and while I was grateful for something more effective than Tylenol, I was not happy going through withdrawal in the hospital after my surgery.

I had a negative reaction to a progesterone only birth control pill, and I was leery of the depo-provera shot. This was before the lawsuit, when the treatment was relatively new to the market. Instead, we tried Lupron after another failed laparoscopic surgery to remove more adhesions. No change. I was still in pain, so as a last ditch effort and a final hoop to appease the insurance company, we tried the depo shot. 

It didn’t work, but at this point, it wasn’t a surprise. My doctor and I both knew where this was headed. 

“I don’t want to do this”

Midterms had just ended and I had gone in for my monthly excruciating pelvic exam and consult. I sat in his office, and we looked at what treatments we had left. I was exhausted, heartsick, and desperate for relief, knowing what was about to happen. 

“I don’t want to do this,” he said to me, his face full of sadness and resignation.

“Neither do I,” I replied as we scheduled my surgery in early December, days after my finals ended. I was 24.

One of the scariest things I have ever done was walk into a hospital. I knew I needed surgery, but I hated it. I felt as if my body betrayed me, and this was my last and final effort to gain some control over my life and go back to some semblance of normal. I signed the papers, changed into a gown, and waited for a surgery that would change my life. I could only hope that this last drastic move would finally give me the relief I so desperately needed. I trembled like my dog does at the vet as they wheeled me into the OR where a kind nurse put a warm blanket over me as the anesthesiologist put me under.

Surgery was the easy part

As it turned out, major abdominal surgery hurt less than my daily pain. I surprised the nurses after I stopped taking morphine about 24 hours after surgery because I didn’t feel I needed it, even though it hurt. For the first time, the constant burning agony blooming across my left side and throughout my abdomen was gone. It was a relief I never dared to imagine. But it came at a heavy cost.

Many people have children in their mid-twenties, and my friends were no exception. While I struggled to accept the fact that I would never be able to have my own, those around me began their own exciting journeys as parents. The first one was born a little over a month after my surgery. My family welcomed my niece just six months later. At a time in my life when most of my peers were worried about finding love and starting families, I was trying to survive, not knowing about the brutal fallout from years of trauma from this and other life events that was about to hit. I felt as if I was on the outside looking in, isolated and alone with no one who really understood what it was like. I looked for others like me online, but found little meaningful support. My aunt understood like no other, but it was hard to put into words and we both struggled to process our experiences and the other traumatic events surrounding our hysterectomies. To this day I can’t watch anything related to pregnancy, birth, and babies in general, but it’s easier now than it was. 

I consider myself lucky. I didn’t have a doctor demanding I keep suffering because I was too young. He never insisted I delay surgery just in case I wanted to get pregnant and have a child. I didn’t have to get permission from my non-existent husband. I didn’t have to wait years from the onset of my first severe symptom to diagnosis and treatment. I have a loving, supportive family who were able to help me every step of the way. The insurance company fought a little, but there was relatively little drama from that. I was fortunate that it was covered by insurance. I am so grateful for my doctor, who was so kind and more importantly, believed me when I said I was in pain. 

For others, their story isn’t as straightforward. It’s important to advocate for yourself. You know your body and when something isn’t right. Tracking symptoms can be very useful for helping your medical team find the right diagnosis, and helping to manage symptoms and side effects. I prefer something along the lines of a bullet journal spread because it lets me spot patterns more easily, but apps or a spreadsheet are equally useful. Carving out time and space for this as part of a daily self-care ritual has made enormous changes in my quality of life.  

I don’t regret my hysterectomy. It was the only thing that actually helped me. My life now would be impossible without it. Yes, I paid a heavy price, but it was worth it to be free from the constant agony those two years brought me. The experience leading up to it left me with some heavy scars, but one worth it in the end.

Let’s support each other. What has your experience with endometriosis been like? What have you found that works?

A Realistic Guide to Managing Fibromyalgia Symptoms 

Fibromyalgia is an insidious disease. The constant pain and fatigue are overbearing reminders of your limitations, and learning to live with debilitating pain and fatigue is an isolating, frustrating experience. Finding a good treatment plan can take a while. Meds help, but they never seem to be enough on their own. As we learn to live with this disease and its comorbid conditions, it becomes increasingly clear that in order to have the best quality of life possible, we need a multi-pronged approach to regain some of what we’ve lost to it.

Fibromyalgia, often referred to as fibro, is a chronic disease characterized by widespread pain throughout the body along with fatigue and brain fog. It’s unknown what causes the disease, although there appear to be some genetic, environmental, immunological, factors at play, along with how one experiences other chronic conditions. Unfortunately, there is no cure for it, and treatments revolve around symptom management.

Everyone experiences their symptoms differently. Some are plagued by pain and fatigue while others are able to be a little more active and suffer more with constant, low-grade pain and fatigue. Some may be bed-bound by symptoms while most others are able to get a few things done before they crash. We see the same solutions brought up again and again, but when you’re barely able to move without wanting to cry or curse, how do you do it?  How do you keep up the good habits you’re trying to build?

Tracking Symptoms

Tracking my symptoms has been one of the most influential habits to manage my fibromyalgia. As I learn how my mood, sleep, activity, and stress impact me, I can find patterns and make changes to prevent flares. I can see how long they are and what I can do to improve them. This also gives my medical team data on my day to day life instead of the snapshot they get of me when I’m in the office. This leads to better symptom management overall, which improves the number of good days I have.

If you search online for fibro trackers, you will find a myriad of examples, from apps like Manage My Pain to workbooks like physical journals like Fibromyalgia Warrior and bullet journal templates or even downloadable spreadsheets or .pdf files. Which one you use doesn’t matter, so long as it’s one you like. I’m a big fan of making my own because I can tailor it to my unique symptoms. I can zero in on what gives me the most trouble and order it in a way that flows nicely while keeping it short and sweet so that I actually fill it out.

I’ve found that more complex trackers that take several minutes to fill out are tedious and end up being half finished. The Completionist Police aren’t going to stop by and check your work, so it’s not a big deal. I feel anxious and ashamed when I look at half finished work, so I prefer to have something that I am confident I can fill out quickly on my worst days. It means I’ve got less data overall, and depending on where you are in your journey and symptom management struggles, it can be very useful to have half finished but more thorough daily notes on your symptoms. 

How often should you track your symptoms?

It’s a good idea to track them daily, although if you can have large swings from the time you wake up to the time you go to bed, multiple times a day can help find patterns that make your pain worse during the day. I track symptoms with my daily journal practice, which helps to center me, give space for my worries, or to simply organize my thoughts and cement my goals for the day. 

Exercise

It seems like a fever dream when you’re in the midst of a months-long flare, but the science is pretty clear: exercise improves overall pain and fatigue in those with fibromyalgia. Exercise has many benefits that can help. It boosts our mood to alleviate some symptoms of depression and anxiety, which in our case, leads to pain. As we gain muscle and flexibility, it also improves our overall pain. 

But if you’ve been in the middle of a flare that has been going on for months, the thought of walking to the mailbox is miserable. A quick walk around the block sounds about as much fun as walking barefoot on broken glass (although that might be less painful given the current situation). Many of the studies bear this out as well. There is usually a high percentage of participants who have to drop out because they’re in too much pain to continue. Despite this, finding ways to move more throughout my day has helped manage my daily symptoms, even though I still get nasty flares. 

Walking is my main exercise. It’s challenging to find that fine line between enough and too much, so it’s best to start off with very modest goals. Low and slow seems to work out best for us, and small wins will help motivate you as you work towards bigger goals, like an overall reduction in pain and hanging out with friends once a month. Forget the “shoulds”, be realistic with your current activity level and set your goals from there. 10,000 steps is usually seen as optimal, but once I’ve achieved that, I’m in such agony I can’t walk without assistance. My daily step goal is 5,000 steps, which is a half-mile walk twice a day with my dogs and the odds and ends of daily life and just on the border of how much I can tolerate without making my pain worse. Whatever your movement goal looks like, set it to something embarrassingly simple. Easy goals help jump start that feeling of accomplishment, making larger goals breeze by. I break down my 5,000 step goal into smaller 1,000 step chunks so that I can celebrate even the smallest win on bad days. If I can barely move but manage to get 1,000 steps, I celebrate. If I’m having a great day and manage to get in 6,000, that’s a big win! This helps to keep me motivated and feel less bad when I don’t hit my daily step count or have to work back up to it after an ugly flare. 

Smartwatches make this pretty easy to track, and they’ve been a game-changer for managing symptoms and for movement accountability. If that’s not your vibe, pedometers, whether they be the simple wearable kind or an app on your phone are also useful to help track your daily movement to help you dial in your goals. 

Yoga or tai chi is a great option for exercise, as they are generally low-impact and yoga’s stretching helps to loosen up tight muscles without being so intense it leaves you in too much pain to function the next day. On bad flare days, this might just be gently stretching out an achy joint or twelve or even chair yoga for five minutes. 

I have also had some success preventing flares with personal trainers, although it can be hard to find a good one who understands chronic illness and the ups and downs that accompany it. Working one-on-one allows for a more tailored experience over going to classes that are designed for the average person. They can also help you dial in to specific goals, whether that is being able to get up off the floor, improving flexibility, cardiovascular health, or weight bearing exercises so that you don’t experience pain when you pick up a milk jug. A personal trainer keeps you accountable and can also help you learn how to stay active while taking it easy so that you don’t lose as much after a flare. 

But most importantly, honor your pain. Move on the days you can, rest on the days you can’t. Increase activity slowly after a flare, paying attention to fatigue and pain and use that to guide you as to how much is enough for each day. 

Diet

Several studies show that certain diets and weight loss for overweight individuals help overall symptoms of fibromyalgia. This is easier said than done, especially since the diets recommended include lots of whole fruits and vegetables with minimal processed food. This means they will have to be prepared by someone, and whether you’re single and living alone, have no kitchen, or the only one in the household who cooks, it’s not always possible to cook at home. 

Meal delivery services that send you a week’s worth of microwavable meals can be a godsend, and most have options that cater to a specific diet, like low FODMAP, Mediterranean, Anti-Inflammatory, Plant Based/Vegetarian, Vegan and Gluten-free. There won’t be as many choices, but heat-and-eat simplicity makes eating healthier easier. The same goes for food in the frozen aisle as well. Choosing pre-made, sensible meals can be difficult, and apps like FIG or even your favorite grocery store app filtered to select foods for specific diets can help make choosing foods you’re able to prepare easier.

In the end, “fed is best” applies to us, too. Some weeks are easier than others. If it means you’re eating whatever’s handy or getting drive-thru, taking care of ourselves is the most important thing. Remember to go back to the diet that works for you once you’re past the worst of it. After a couple of decades of dealing with fibro, I’m familiar enough with my unique symptoms that I can gauge whether or not it’s a good week for cooking, or if I’m going to be a frozen food diva, or even let someone else cook for me. Honoring our bodies by paying attention to our pain and fatigue and adjusting what we can or can’t do is the best way to prevent long flares. 

Sleep

One of the insidious parts of fibro is how it affects sleep. Trying to find a comfortable position when everything hurts is nearly impossible and constantly tossing and turning keeps you from getting deep, restful sleep. This leads to more fatigue, brain fog, and then there’s the inevitable pain! It’s a vicious cycle. Unfortunately, like most chronic illnesses, finding the right solution can take some time. 

My smartwatch comes in handy here because of its built-in sleep tracker. It’s not 100% accurate, but I can see what my general patterns look like (lots of light sleep and very little deep sleep) and see what can be done to help that. Meds help, but I don’t relish the thought of relying on them long-term. I use them as temporary help when needed. 

To help combat my squirrel brain keeping me up all night (thanks, ADHD), I like to use sleep masks to keep my environment pitch black. I’ve found that adjustable ones with velcro in the back are best in terms of being able to adjust to whatever my face will tolerate at the time while still being snug enough to block out most, if not all, light. My favorite sleep mask used to have headphones in them, and I find the large velcro and wide mask keep out most of the light and last for years. 

I listen to sleep stories and books read by narrators with a calm, soothing voice with minimal voice acting. These help me fall asleep quickly. I use sleep earbuds so that others aren’t disturbed by my sleep habits, but they are, admittedly, uncomfortable come morning. Smart speakers are wonderful for this, if it doesn’t disturb anyone else. Others like to listen to music, or play a favorite movie in order to fall asleep and stay asleep longer. Some prefer to sleep alone, and it’s a great way to make sure your sleep is uninterrupted by anyone but you. Maybe you need the white noise from a fan or white noise machine to drown out small noises in your environment, or earplugs that diminish all sounds are a better choice for you. Make small changes and see what sticks. 

Other sleep hygiene habits like going to bed at around the same time, and avoiding caffeine after a certain time can also help you get better sleep. It’s worthwhile to try different things to see what you like and don’t, in order to get the best sleep you can. It’ll never be perfect, but better sleep leads to less pain and fatigue.

Meditation

I know, it’s a suggestion that makes my right eye twitch. If the answer was as simple as meditation, we’d all be doing it. It’s hard to do and while it may provide some temporary pain relief, it doesn’t last long. I can’t spend my entire day sitting in the lotus position huffing patchouli incense while intoning “om” or some such nonsense. I’ve got bills to pay. But I do meditate, especially when I’m in the middle of a flare.

Mindfulness meditation is a technique where you simply notice your internal and external environment without putting any labels on what you’re experiencing. This helps with chronic pain because it manages the distress that comes along with it. This, in one way or another, is a daily practice of mine to help accept what I cannot change: I have fibro. I notice my overall pain and move on… most of the time. It improved the overall quality of my life because I learned how to stop focusing on my pain and get on with what I needed to. It’s been an important, but difficult life lesson. 

Meditating during a flare is a herculean task, and frankly, I’d rather battle a lion. But when I’m overwhelmed with pain, this is still one of my go-tos to help release the anxiety I feel when I’m at my wits end. I like to do this lying down as it’s the most comfortable, and I usually practice before bed so that I can drift off to sleep at any point. There are tons of guided meditations online for free, and I usually hop on Youtube to choose one made for sleep, since its focus is on relaxation instead of noticing what hurts. You don’t have to follow all of it if there is a section you don’t like or can’t do.  I don’t like body scan meditations since the pain moves to whatever body part I’m noticing, so I stick to simply observing. No one will know, I promise!

Coming to terms with having an incurable chronic condition and learning how to manage symptoms isn’t easy. It took years before I was able to find techniques that helped me have a better life. It’s not what I imagined, and it’s overwhelming and incredibly sad to think of everything I’ve lost, but it’s mine. We can make the best of what we’ve been handed one day at a time. 

How do I find good dog food brands when there is so much conflicting information?

Food is love, especially if you have a labrador retriever! Good nutrition helps our pets live longer, healthier lives, and I want to make sure that my dogs have a long, happy life with me. That means regular vet visits, exercise, and good nutrition.

If you go to your neighborhood big box pet store, you are met with aisles upon aisles of choices, with pictures of wolves, smiling dogs, rustic nature, and healthy, raw ingredients. Do you get the one that has a picture of your dog or a breed-specific formula, or do you opt for the one that looks like it uses all natural ingredients, or that claims to appeal to your dog’s primal instincts? Do you grab cans instead of kibble, or how about the refrigerated or frozen food? Is that better? It’s enough to make you run in and go for the nearest random bag of something that you recognize and hope that there’s no poopsplosions. 

But then you go online, and in one nutrition group, they say that raw, home-cooked, or fresh food is best and if you feed kibble or canned, you’re giving your pet cancer. Then another says that grains are poison and you need to feed them a high protein diet, even if the only cardio they get is the happy dance when you get home. On another corner of the internet, they won’t allow discussion of anything unless it passes WSAVA muster. 

Going to your vet to ask about nutrition only leads to more questions. They recommend only a few brands, and most people on the internet disagree with their opinions. 

It’s enough to make your head spin, and it’s a question I get asked a lot as a dog trainer. My short answer is to feed whatever your dog thrives on that’s within your budget, and this is how I break it down to find what’s right for me and my dogs.

How much effort do I want to put into feeding my dogs?

Some people show love through food, and for those who love the idea of cooking for their dog, it’s a healthy, viable option. I personally don’t recommend raw diets, but for those who decide to go down that route, bacterial contamination is a serious risk and you need to take steps to protect your dog and other household members from food-borne illnesses.

Most pet owners prefer to feed some sort of pre-packaged food. Kibble is king here, and it’s easy to see why. It’s everywhere from dollar stores to boutiques, it’s shelf stable, easy to transport, cost effective, and easy to feed. It’s a fantastic option for those who don’t want to dive deep into canine nutrition, and is my go-to choice for my dogs. 

AAFCO and WSAVA: What are they, and how can they help me find quality pre-made food?

Pet food in the US must meet the Association of American Feed Control Officials, or  AAFCO standards. This guideline gives a general target for the minimum and maximum percentage of nutrients in a food that is marketed as “complete and balanced” to ensure that what you’re feeding fits within the safe limits for your pup. 

If you check your bag of dog food, you will find the AAFCO nutritional adequacy statement somewhere on the bag, either near the ingredients or the feeding guidelines. It will say either “<dog food> has been formulated to meet the nutritional levels established by the AAFCO Dog Food Nutrient profiles for <life stage> of dogs.” or “Animal feeding tests substantiate that <dog food> provides complete and balanced nutrition for <life stage>” Those life stages are growth, gestation/lactation, adult maintenance, or all life stages. Puppy food is usually broken down into food for dogs who will be under 75 lbs as an adult and those over, because the nutritional needs for large and giant breeds are slightly different from smaller dogs. 

Food that is not appropriate for daily feeding will say “for intermittent or supplemental feeding only,” which means it can lead to nutritional deficiencies and related illnesses if fed daily for years. 

AAFCO guidelines answer the question, what are the minimum levels of protein, fats, and the proper vitamins and minerals that a pet or farm animal needs to survive? They do not test, approve, or certify pet food, but the standards are used here in the US to ensure that pet food meets an animal’s minimum nutritional requirements.

The World Small Animal Veterinary Association, or WSAVA, is a community of vets worldwide with the mission to advance the health and welfare of pets. This expert community set up its own guidelines for pet nutrition,  and has a wealth of information on how to read pet food labels and their guide for finding quality dog food and a set of questions to answer in order to find which companies are using science instead of human food trends in their formulas. Like AAFCO, they do not approve, test, or certify any brands. 

These questions are

  • Do they employ a nutritionist with PhD in Animal nutrition, or one with ACVN, or ECVCN certifications who helps to formulate the food?
  • What’s their quality control, and how much of the manufacturing process do they oversee? 
  • Do they do research into nutrition, and if they do, do they publish anything in peer-reviewed journals?

You can usually find this information on the pet food manufacturer’s website or by emailing them. Companies that follow these guidelines are more likely to have high quality formulas for pets than those that do not meet those standards.

Most pet food brands do not meet WSAVA guidelines. Iams, Eukanuba, Hills Science Diet, Purina, and Royal Canin do. We’re starting to see more companies, like The Farmer’s Dog, are employing qualified nutritionists after the FDA began studying the link between Boutique, Exotic protein, and Grain-free (BEG) diets and Dilated Cardiomyopathy (DCM).

If your favorite brand does not meet WSAVA guidelines, does that mean it’s bad? Not necessarily. While I personally won’t choose a food that isn’t formulated with experts, not all companies have the resources to do research or testing on formulas and instead rely on testing done by other companies. These foods are usually fine and won’t make your vet’s eye twitch when you mention them. 

Kibble or canned?

I use canned food as a topper for my kibble once a day because I love to see Kyleth’s little happy tap when she sees the can, but some dogs prefer a canned or moist diet, or must be on a canned diet for health reasons. Canned diets follow the same laws as kibble, so many of these rules still apply, although percentages of moisture, meat, carbohydrate content, and fat are different from the same brand’s kibble. If you like the idea of feeding something that looks and smells more like meaty deliciousness, or if your dog refuses to touch kibble but goes to town on a can of food, there’s nothing wrong with an exclusively canned diet.

Canned food makes an excellent topper for dry food, which is an easy way to spice up your dog’s bowl without monkeying around with the nutrient balance. 

What’s in an ingredient list?

“Read the ingredient list” is common advice when it comes to finding good dog food. It’s sound advice, but it’s important to look at other information on the bag as well, such as the calories, fat content, and feeding guidelines. I use the ingredient list to see if the food sets off any of my red flags. 

  • Red flag 1: “Fairy Dust”
    Ingredients are listed by weight, from most to least. There’s no indication as to how much of each ingredient is in the food, so it will give you a general idea of what’s in the food, but not the proportion of each ingredient or the total weight of them. The first five ingredients make up the bulk of the food, and anything listed after the vitamins and preservatives are in such small quantities that they provide no meaningful benefit to your dog. They’re fairy dust that makes the food look more enticing to those who read the ingredient list.
  • Red flag 2: Ingredient splitting
    Some companies employ a little trick called ingredient splitting to make an ingredient list look better to consumers. They may want to avoid the word “byproduct” and will list heart, lungs, and liver separately to avoid the term and move grains further down the ingredient list. Others will split up grains, peas, or other legumes so that they fall farther down the list, making the food appear meatier or more enticing to consumers. I won’t buy food that splits ingredients, because it’s a deceptive practice and can make a lower-quality food look better than it actually is. If I see a meat, meat meal, and then organs of an animal listed, or if I see multiple instances of peas or the same carbohydrate, I move on to something else. 

AAFCO has a nice breakdown of what certain terms on your food bag mean and is a very valuable resource for understanding what’s in your dog’s food. Terms like “byproduct” and “meal” aren’t warning signs that it’s a low quality food and oftentimes make up the bulk of the meat content in your pet’s food and are packed with necessary vitamins and minerals.

  • Red Flag 3: Grain Free
    Although we think of our dogs as carnivores, they are actually omnivores and have evolved to tolerate grains and use them as a viable source of energy.  In fact, grain allergies are relatively rare. Since my dogs don’t have any sort of allergy or intolerance to grains, I keep them on a tested grain-inclusive diet. When I see a bag that lists peas, pea protein, along with other legumes and ancient grains, I put it down. There’s a higher chance of DCM with this food, and there are better, often cheaper, options available.

    All that being said, if your dog does have a grain allergy or intolerance and a grain free formula is the only one that they can eat without leaving skid marks on the carpet and vomit in their bed, then by all means, feed what works for your dog. Dogs with food intolerances have a hard time finding a food that agrees with them, so when you find that unicorn, it’s worth every penny. At the end of the day, fed is best.

Nutritional analysis and calories

The Guaranteed Analysis panel on your pet’s food gives you an idea of its protein, fat, fiber, and a few minerals. They don’t list exact amounts, instead they will list either the minimum or maximum levels for a particular macro- or micronutrient. Since my dogs aren’t athletes, I opt for a mid-range protein content, around 20%. My beagle mix gains weight easily, so I don’t go for foods that have over 10% fat. High fat percentages can also lead to gastrointestinal upset or pancreatitis, so if your dog is prone to these or if your vet recommends a lower fat food, check for this panel to see if the food is something worth considering. 

Keep in mind that if the bag says that it has 10% minimum fat, it may have more than that, just no less than 10%. This is why my next stop is the calorie content. You’ll usually find this near the recommended feeding amounts or guaranteed analysis. This gives me an idea on how much I can feed my dogs to keep them in an ideal body condition, which is easier said than done with my beagle mix, Izzy, who lives to eat. People with dogs that don’t keep on weight easily or who participate in dog sports may want to opt for a higher calorie food in order to keep their dogs from being underweight. Average dog food tends to fall somewhere between 350-400 calories per 8 oz cup, so I look for something around that amount. High protein food tends to be fattier, and more calorie dense. 

What about raw?

While some swear by the health benefits of feeding a dog a raw diet, vets don’t recommend them due to the risk of salmonella and listeria disease. Additionally, most of the diets are meat heavy, which is pretty unbalanced. This gives your dog a higher risk of developing preventable diseases due to malnutrition. For those who want a whole food approach to their dog’s nutrition, cooked diets are safer for everyone, especially if you have children, are immunocompromised, or live with someone who is. 

If I am supposed to eat whole foods, why am I feeding my dog a highly processed diet?

If you love to cook and the idea of making your dog’s food makes you happy, cooking for them is a viable option, although there are some things to consider.

Dog nutrition is different from human nutrition. Approaching your dog’s diet in a similar manner to your own can lead to disastrous results, and it’s best to consult with a veterinary nutritionist to help you create recipes that are safe and nutritious. If you don’t have access to a nutritionist in your area, or you’re impatient, balance.it is my favorite resource for healthy recipes for home cooking. They’re vet recommended and use a veterinary nutritionist to formulate their recipes.

Cooking for your dog and sourcing the right ingredients can be time consuming and expensive. While the end result is worth it, it’s not always feasible in this day and age. Fortunately, there are  several companies that will send you prepared meals, and you can pick up fresh dog food at specialty pet stores as well as many neighborhood grocery stores. Make sure to read the feeding guidelines for fresh food, since it’s less calorie dense than kibble and you will need to feed more to meet their energy needs. Just make sure that whoever is formulating the food is a qualified nutritionist, regardless of whether or not you find them online or in store.

The good news is that we have many different ways to feed your dog a healthy, nutritious diet for a lifetime of wet noses and wigglebutts. The bad news is that we have many different ways to feed our dogs and it can be overwhelming. If you live in a multi-dog household, you may need different brands or formulas for each dog. 

There is no shame in feeding your dog the cheap stuff if that’s what you can afford

There is no shame in spoiling your dog with high quality, expensive food if that’s what you like.

There is no shame in cooking for your dog if that’s your love language.

So long as you are mindful about what and how you feed your dog, you are doing enough. 

What’s your favorite way to feed your dog? Leave your food suggestions below!