Vitamin D and Fibromyalgia

Most people, not just those with fibro, have low levels of vitamin D. I have always supplemented with vitamin D3, even though I live in sunny Florida. It was just recently that my doctor started checking my exact levels and he discovered that even with taking vitamins D3 supplements I was still on the absolute lower end of the spectrum! So he has up me to 5,000mcg a day. I do feel like I feel a bit better, less pain, more energy (a little.) I am curious now my next visit to see how much my levels have gone up. Real curious.

http://www.prohealth.com/fibromyalgia/library/showArticle.cfm?libid=18746&B1=EM021214F

The Benefits of Melatonin

I've touted the benefits of using alternative and natural supplements vs prescription drugs for a while now. And I came across this article on melatonin and I found it extremely informative. It is quite long, and I had no idea all this about melatonin! Two of the things I found most interesting is that they 1. are starting to see links between using melatonin to help decrease Parkinson's (my father in 70 and has been diagnosed with) 2. some common prescription drugs - Xanax, Valium, Ativan - actually suppress melatonin levels in the body.

Worth the read:

http://www.prohealth.com/library/showArticle.cfm?libid=18342&B1=EG100213

Food Shopping & Saving at Vitacost!

I learned early on in the fibro diagnosis that I did not want to go the prescription route and wanted to stay as all natural as I could, and started down the path of vitamins and supplements. I found an excellent online resource - vitacost.com - and they have started to also offer excellent food products that fit into my healthy eating (gluten free) and my budget! I am so glad specialized food products are becoming more mainstream and affordable. Here are some of my favorites to order and keep on hand:

TULSI TUMMY - Tea for soothing digestive support -- all the Tulsi teas are excellent tasting and healing, this one is a great alternative to coffee in the morning

ANNIE'S HOMEGROWN MICROWAVABLE GLUTEN FREE MAC N CHEESE -- whats not to love, gluten free mac n cheese!!

MARY'S GONE CRACKERS -- Organic gluten free crackers

NATURE'S EARTHLY CHOICE FALAFEL WITH QUINOA -- Original Recipe (I gotta try the garlic flavor next!), cooks in minutes, lots of protein

PERKY'S CRUNCHY FLAX -- free of the 8 common allergens, great as cereal or on top of yogurt, gotta love the fiber :)

LUNDBERGS CINNAMON RICE CAKES -- I love cinnamon!


At these prices you can load up your cart and try a variety of different foods. Free shipping over $50, and unlike Whole Foods, sometimes I find it hard to get to that $50 mark, and when I do I have SO many items for my money! And how great, shopping from my couch, shipped right to my door :)

Top Five Tips When Facing Fibromyalgia

My Top 5 pieces of advice for helping tackle fibro, for the newly diagnosed as well as the chronic sufferers:

(I know, these sound very simplistic, but these are what gets me through and are the BIGGEST factors in helping me!)

1. 2 Books: FibroWhyalgia & How To Be Sick -- they helped me get mental clarity, calmness and strength to tackle the fibro (amazon.com)

2.  www.chronicbabe.com - check out the forums, this is the BEST place for constant doses of positivity and support and advice from others with similar issues!

3. Yoga &/or Massage! The gentle stretching is AMAZING for my body, and helps me sleep. Yoga is a gentle form of exercise that really, really helps with my fibro if I keep up with it (twice a week); I also get a massage 1-2 times a month, it has similar effects as yoga, muscle stretching and relaxing, cleansing and revitalizing.

4. Write a Letter for close Friends & Family - Here is a link to one I wrote when I was diagnosed. I sent it to close F&F, I felt like it helped explain things that are complicated to explain, and I wanted them to know what I was going through and that I really needed their support, and this told them exactly what they could do to help me. Please feel free to copy this and make it your own! http://adayinthelifeoffibro.blogspot.com/p/my-letter.html

5. Supplements & Fresh Foods - look into some that can help - Magnesium, Ginger... many others. They take longer to start to work, but are all natural, and have no side effects, and most are available at your local drugstore inexpensive! Keep to all healthy - eating too! No chemicals or additives - fresh fruits, veggies etc!

BONUS: Aim for a balanced life!

Coffee, Tea and Supplements in the Morning

Love my morning coffee, love my morning supplements :) But just read an article suggesting not to take together, because coffee (and tea) could contain tannins which can block the absorption of some nutrients.

Supplements are effective when taken any time of day with food, so I guess is better for me to have my morning supplements when I have my oatmeal and fruit.

Good to know, will be hard to get used to :)

http://newhope360.com/delicious-living/delicious-living-magazine

Good List of Supplements for Fibromyalgia - from WebMd

http://www.webmd.com/fibromyalgia/fibromyalgia-what-you-need-to-know-10/herbs-supplements?ecd=wnl_fib_031511

Click on the article link above, it's a good list and explanation of top supplements for fibromyalgia. Some of the I have not heard of, so will have to look into, and some I already take!

- Anthocyanidin.
- Capsaicin.
- Magnesium and malic acid supplements.
- SAM-e (S-Anenosylmethionine).
- St. John’s wort.
- Valerian.
- Vitamin D supplements.

Top 10 Things I've Done to Help My Fibro

Since my diagnosis 16 months ago I feel I have made HUGE strides in dealing with my fibromyalgia. I am not going to lie, it has taken a lot of strength and perseverance and dedication to get myself to this point. And, it is not something that happened overnight, it has been a winding, wandering, struggling yet rewarding process. I am content with where I am now and how I feel, and I am happy and enjoying life again. It is indeed, a different kind of life. And I am a different kind of me, but I am still me. And, as ironic as it may sound, I am actually in a lot of respects a healthier me, as I have made changes in my lifestyle which would improve anyone's health, and has indeed improved my fibro and my own overall health. I have been reflecting on the biggest factors in making me feel better and in getting myself to this point, so I wanted to list them here:

1. Yoga and Meditation: twice a week/3 hours weekly

2. Massage and Postural Alignment Therapy: 1-2 times a month

3. Supplements: I've done a LOT of research and discovered what works for me, my body (and my budget!)

4. Reduced Chemicals I am Exposed to in Health Products: More natural body soap, shampoos, toothpastes and body lotions

5. Eat Healthier/Reduced Chemicals Exposed to in Foods: More fresh foods, less preservatives and food additives and chemicals; familiarized myself with anti-fibro and anti-inflammatory foods

6. Drink Plenty of Water Each Day: I just plain feel better when I do!

7. Learned My Limitations and Relax as Needed: Don't over exert myself, pace myself, I am less of my old "type-A" self :) and I am ok with that, I like relaxing!

8. Surrounded Myself with Positive, Supportive Friends and Family: Shared what I am going though via my letter, and found great online forums like ChronicBabe!

9. Researched and Read and Informed Myself: My favs: FibroWHYalgia by Sue Ingebretson, and How To Be Sick, by Toni Bernhard

10. Made Getting Good Sleep a Main Priority: Worked with my doctor via a sleep clinic, meds and supplements and yoga

I hope this helps! Please share what changes you have made that help you feel better!

The Best Supplements for Fibro

This is a really good post, as an intor to taking supplements for fibromyalgia. She lists the reasons why someone may consider trying supplements and herbs, and the best ones to start with and why:

http://www.healthcentral.com/chronic-pain/c/5949/130504/fibromyalgia?ic=6042

- Magnesium (search my blog for magnesium, I have several other posts on this, I take it and has helped me lot with my sleep too)
- Malic Acid (I take this as well, and this is also found in green apples! Yay!)
- 5-HTP (I have not tried this but have read very good things about it. BE CAREFUL as this can sometimes interact with some prescriptions.)
- Vitamin D (I take this as well, for some reason fibromites have a deficiency in this vitamin)
- Sam-e (This has helped not just my mood but also my pain and joints, love it)
- Ginger (Yup, take this too, anti-inflammatory and good for energy so take in the morning)

What You Need to Know @ Supplements

This is excellent info on supplements:

http://www.healthcentral.com/chronic-pain/c/5949/130503/supplements?ic=6042

- they take time to work -- yes, they often take longer to take effect that meds, but the little to none side effects seem worth it to me!
- they can have side effects -- true, some do
- its possible to overdose
- supplements can interact with medications
- take as directed

Supplement vs Meds

Even though this is from a blog about migraines, it is a very good post to read about supplements and medicines and giving each a chance for their possible benefits:

http://headacheandmigrainenews.com/1-thursday-are-you-biased/

Vitamin D a Chronic Pain: New Research

When I was first diagnosed with fibro one of the initial tests done was checking my vitamin D levels, as it seems for some reason a lot of fibros have low vitamin D. My levels were of course very low, so my doctor put me on 2000 IU's vitamin D/day. Within 3 months I got my levels back up into the normal range, and I continue to take 1000 IU's/day. Its one of the many supplements that I take that I feel makes a difference in my health. (Even if someone does not have fibro keeping your vitamin D levels in check are a good idea!) It may not be a "cure" but I think it is one of the stepping stones in helping me feel better and healthier! Seems like studies are just now being done and coming to the forefront on how these low vitamin D levels relate to our chronic pain and fibro. I love how the article starts off describing "general pain that doesn’t respond to treatment." -- helloooo fibro! :)

http://www.webmd.com/pain-management/features/vitamin-d-deficiency-and-chronic-pain-link?ecd=wnl_cbp_022411

"Plotnikoff notes that vitamin D is a hormone. 'Every tissue in our bodies has [vitamin] D receptors, including all bones, muscles, immune cells, and brain cells,' he says.
And in March 2009, researchers at the Mayo Clinic published a study showing that patients with inadequate vitamin D levels who were taking narcotic pain drugs required nearly twice as much medication to control their pain as did patients with adequate D levels."

"Plotnikoff says that there is no evidence from randomized, controlled trials that replenishing vitamin D levels will cure chronic pain. 'But it doesn’t hurt to do it,' he notes.
So if you've got chronic pain, it can’t hurt to ask your doctor to check your vitamin D levels. 'I believe this is absolutely medically indicated, and it should be the standard of care for everyone with chronic, nonspecific musculoskeletal pain,' Plotnikoff says.

If you have severe vitamin D deficiency, any efforts to boost your D levels should be done by consulting with your doctor. Too much vitamin D can be dangerous and lead to an excess accumulation of calcium in your blood, which can lead to kidney stones.

Nature Made Vitamins

http://www.naturemade.com

Walgreens has these on sale this week, buy one get one free, good deals!

They also have coupons available on their website, a vitamin assessment, and a rewards program, all at their website. Check it all out!

Tunies Super Save Nutrition Store

http://www.tunies.com/

I heard about this local nutrition store via word of mouth and wanted to check it out for myself, as I had heard it was comparable to Whole Foods but had much, much more reasonable prices. TO NOTE: After visiting their website I also noticed that you can place orders online for shipments throughout the U.S. and international.

I wandered through the aisles this evening and am highly impressed, the carry all the products and supplements that I order online and seek out at various stores, and at prices cheaper than I am currently paying! From my Ultra-Mag magnesium, to my Neem Gentle Shampoo and Neem Toothpaste. I had my eye on the peacekeeper nail polish and some organic lip gloss, for my next visit :)

Super friendly employees and very helpful. They carry not just a wide variety of supplements and vitamins but they have a good selection of foods, snacks, even sulfate free wines, and again all at very reasonable pricing.

Since I have developed so many chemical sensitivities I am super happy to have found this place which offers a huge variety of chemical-free and organic products for me to try.

I love it, it has opened my horizons even more! And I love that its a one-stop shop for me on so many things! Check them out!!

http://www.tunies.com/

Tunies.com Super Save Nutrition Center

5651 Coral Ridge Drive, Coral Springs, FL 33076

(954) 510-0410 Phone

(954) 796-2218 Fax

 

L-Lysine for Canker Sores - Follow Up

As promised in my December 5th post (http://adayinthelifeoffibro.blogspot.com/2010/12/l-lysine-for-canker-sores.html) I am following up with my continued successful results with L-Lysine!

I have not had any mouth sores or canker sores since Thanksgiving, and after having suffered a continuous onslaught of canker and mouth sores for over a year, to me this is such relief, and a miracle! I even indulged in some trigger foods over Christmas, but was able to double up on the Lysine in anticipation and never developed the sores like I did before.

I also think that adding the Lysine and Vitamin C has been just an overall good boost to my immune system, as some really nasty sickness has been going around at work and I am one of the few in my department who remain unscathed by this horrible flu-like illness.

My next true test will be when I visit the dentist in February, I plan on doubling up on the Lysine a few days before to see if it helps the burning mouth syndrome from coming on full force after the dentist knocks around in my mouth. Keeping my fingers crossed!

Ginger Studied as a Muscle Pain Reliever

http://timesofindia.indiatimes.com/life-style/health-fitness/health/Ginger-effective-for-muscle-pain-relief/articleshow/6565261.cms

 (The study has been reported in The Journal of Pain)

Read more: Ginger effective for muscle pain relief - The Times of India http://timesofindia.indiatimes.com/life-style/health-fitness/health/Ginger-effective-for-muscle-pain-relief/articleshow/6565261.cms#ixzz12NgfL8cg

I have been taking ginger supplements and definitely notice it helps with my pain. Nothing like a strong prescription pain reliever, but yes it helps me, and without side effects! So for $8/month? Can't beat that :)

Something to note, I read that it can affect sleep, so take it early in the day and not too close to bedtime.

WebMD's Best Alternative Treatments for Fibromyalgia

For the full article, click here:

http://www.webmd.com/fibromyalgia/features/alternative-treatments-for-fibromyalgia?src=RSS_PUBLIC

Excerpts:

Supplements including:
- Sam-e (I am taking and yes it improves my mood, and probably contributes to helping with pain and sleep too)
- Melatonin (I have tried. eh.)
- Magnesium (yes, I am taking and it makes me feel better, Ultra-Mag)
- 5-HTP (next on my list to try)
- Acupuncture (also next on my list to try, I have read several articles on how this has helped with fibro, migraines, sleep, arthritis etc. I am very intrigued)
- Massage (yes, once or twice a month, soft massages, good for my overall well being :)

“It would be great if we could just give people a pill to fix their fibromyalgia,” says Mark J. Pellegrino, MD, of Ohio Pain and Rehabilitation Specialists and author of 13 books on fibromyalgia. “But there’s no magic pill. A balanced approach is important.”

For some people with fibromyalgia, that balanced approach includes trying complementary and alternative medicine (CAM) in addition to medication, exercise, and physical therapy.
There hasn’t been a lot of formal research on the effectiveness of alternative treatments for fibromyalgia. But many people with fibromyalgia and some doctors believe some alternative treatments can help ease pain, fatigue, and other symptoms, especially when combined with conventional approaches.

Pellegrino, who has fibromyalgia and is a physician speaker for pharmaceutical companies that make medications used to treat fibromyalgia, considers the “three pillars of treatment” to be medicine, physical therapy, and supplements. He says that some supplements, along with other treatments and lifestyle changes, have helped his patients experience less pain, more energy, and better sleep.

“When it comes to supplements, we’re learning more and more,” he tells WebMD. “But unlike drugs, we don’t have rigorous research. It’s important for a person with fibromyalgia to work with a doctor who is knowledgeable about supplements.”

Quack Watch

I came across this informational link in a discussion post in the ChronicBabe forums and found it pretty interesting:

http://www.quackwatch.com/01QuackeryRelatedTopics/spotquack.html

It is a good reminder that with everything that we suffer from on a pretty consistent basis, to be on the alert for "quacks" out there who will take advantage of our relentless suffering. The quacks' promises just seem too good to be true, and if we are really suffering we may fall prey! For example, I really want to see an herbalist or nutritionist type person to help me with the supplements I take, but after viewing their info often certain red flags go off. The number one tipoff or lets says turnoff for me is if they want me to buy *their* products only. I feel that a good herbalist/naturopath(?) would focus on guiding me in the effects of the herbs/supplements, and not focus on making me purchase *their* herbs. Another turnoff is that they are usually hundreds of dollars per visit, and of course don't take insurance.

Not every alternative practitioner is a quack. There are nutritionists, herbalists, naturopaths and people that are doing their own research and honestly seeking to help people. More power to them, and I hope those folks will be able to make great strides that will eventually help develop better treatments later down the road. Unfortunately there are people out there who don't have the best interests of patients in mind and are looking to make a profit by taking advantage of people who are hurting and desperate who have had very little luck with traditional practices and are willing to do (and more importantly, pay) anything if it promises to bring some modicum of relief. It's these snake-oil salesmen that make my blood boil, and I think it's important for us to supply ourselves with the proper tools to spot these people, so that when we are at a low, miserable point in our lives when nothing seems to be working and you are at your wits' end, we will be able to tell the difference between those trying to help and those looking to take advantage.

So be careful fibros, quacks will rely highly on your emotional state, desire for relief, need for action, and try to create fear of what will happen if you don't follow their guidelines.   

I also think its a shame that the pharmaceutical and alternative medicine interests can't work together, and that doctors seem to veer first to pharmaceuticals, when in fact supplements may have the same effect! But of course supplements can be much less expensive and available, and I guess we aren't supposed to find that out.....For example - I was prescribed Limbrel for my joint pain, and through my prescription plan it was $50/month. I did a little research, and 1. Limbrel is a food medicine, meaning ITS MADE FROM HERBS!!!! 2. The SAME ingredients are found in OVER THE COUNTER Move-Free Joint supplement! (For less than $50/month of course!!!)

I think with everything that we do, taking charge and being our own health advocates, we have to be on alert for what seems reasonable, and what seems too good to be true, and share with each other the information to know the difference!

*hugs* 

Oprah, Dr. Oz and Fibromyalgia!

Its great to see fibromyalgia get this much attention and priority, and it is interesting (and refreshing) that it does not focus on prescription drugs as the main and "simple" solution!

Oprah Winfrey included a discussion on fibromyalgia in her newsletter today. It's wonderful when celebrities give a stage to this topic and Oprah does us all a great service when she helps to inform her audience on this illness.

Her newsletter also included the first article Dr. Oz wrote for O MAGAZINE. In the article, Dr. Oz opens the discussion with four different approaches to fibromyalgia treatment. This is now in their "Best of Dr. Oz" collection. Doors are opening...;-)


http://www.oprah.com/health/Dr-Oz-Treatments-for-Fibromyalgia

1. Western Medicine Approach
2. Energy-Based Approach
3. Psychological Approach
4. Nutrition-Based Approach  (reference to http://www.fibroandfatigue.com/)

WARNING! Avoid These Supplements/Ingredients!!!

I caught this on the news the other night, its very important so please read and take note!

Consumer Reports has released a list of supplement ingredients its researchers say have been linked to cancer, coma, heart problems, kidney damage, liver damage, and death, and highly advise avoiding these ingredients:

• aconite
• bitter orange
• chaparral
• colloidal silver
• coltsfoot
• comfrey
• country mallow
• germanium
• greater celandine
• kava
• lobelia
• yohimbe

For details on each read more at this link:

http://www.wxyz.com/dpp/news/health/Copy_of_list-of-dangerous-supplements-announced1281035561806

Consumer Reports worked with Natural Medicines Comprehensive Database, an independent research group that gauges the safety and effectiveness of nutritional supplements, to devise the list.

Please remember to consult your physician before trying anything new. I am not a doctor and no information I provide here should be considered medical advice.The information I share on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.  It is intended as a sharing of knowledge and information from my research and experience. Links to other sites are provided for ease of research. Information on those sites is the opinion of those who publish the sites and is NOT necessarily that of FibroChick. I offer what I can as help. I believe in educating myself on all my medical issues and being my own advocate, for no one else will do that on my behalf. I recommend we all do the same! I encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.   

FREE Fibro Teleconference: August 3rd, 2010

I received this info & story via email from Dr. Rodger Murphree, www.treatingandbeating.com.


I really like the story below, it really supports the idea of focusing on creating an overall healthy body in order to tackle fibro.


I am going to try and remember to catch the free teleconference tomorrow nite :)


You can see what others have said about his previous teleconferences, and access archives of Dr. Murphree's teleconferences here: http://www.treatingandbeating.com/teleconferencesignin.html 

---

FREE Fibromyalgia Teleconference
Tuesday, August 03, 201,  7:30 PM CDT- 8:25 PM CDT

Dial-in Number: 1-218-936-4141 
Access Code:  986495

---

Fertile Soil Yields Best Results For Reversing Fibromyalgia

Several years ago my family and I moved into a beautiful 80 year-old house with a large, but barren backyard. Wanting to make my backyard a garden paradise I enlisted the help of a good friend and Master Gardner, William Keith.


Like a good, urban yuppie gardener, I went to Home Depot and purchased the essential tools of the trade- shiny new shovels, rakes, hoes, rubber gardening shoes, and heavy leather gloves.


The following Saturday William showed up with a truck -load of dirt. "Healthy soil yields a healthy garden," he said.


For the next several days he unloaded and redistributed rich, dark dirt throughout my backyard. Day after day I'd come home ready to plant some roses, jasmine or maybe a Maple tree and I'd find William in the backyard spreading more dirt. Finally after a week of daily dirt deliveries, William declared the yard ready for planting.


And plant we did- roses, Carolina jasmine, Confederate jasmine, wisteria, Japanese maples, peach trees, plum trees, oak leaf hydrangeas, cone flowers, lilies, salvia, rosemary, sage, thyme, and all sorts of perennials.


The result of taking the time to use nutrient rich soil was easy to see- simply plant something, anything and it grew like crazy.


Like a healthy garden our body is dependant on having the essential nutrients it needs for optimal health.


Unfortunately the typical Western diet falls short of providing the essential nutrients our bodies need to be healthy.


A U.S. Food and Drug Administration study, which analyzed over 234 foods, over two years, found the average American diet to have less than 80 percent of the RDA of one or more of the following: calcium, magnesium, iron, zinc, copper, and manganese.  Other studies have demonstrated magnesium deficiency in well over 50 percent of the population.


The only way to be sure you're nutritionally sound is to supplement your diet with the essential nutrients your body needs for optimal health.


Traditional medical doctors often scoff at the notion of taking vitamins, minerals, and nutrients to improve your health.


But does anyone suffer from a drug deficiency? Well of course not.  And yet those with chronic illnesses, like fibromyalgia, chronic fatigue syndrome and even mood disorders often end up on a medical merry-go-round, seeing one doctor after another-taking an endless concoction of life draining, potentially dangerous drugs.


Drugs to put you to sleep, drugs to wake you up, pain pills, mood drugs (for the side effects of the sleep drugs), sedatives, and muscle relaxants- it just never ends.


Drug therapy can be useful. However, merely covering symptoms with drugs often leads to further problems.


The majority of my fibromyalgia patients have seen numerous doctors, traditional as well as alternative, before consulting me. They've tried numerous drugs, yet feel little if any better. Most have also taken an assortment of natural remedies - a One a Day vitamin, fish oil, herbals, green dinks, probiotics, and other over the counter supplements. While all of these are a step in right direction, certainly a safe and healthy choice, they don't provide they foundation one needs to overcome a chronic and difficult illness like fibromyalgia.


And while nutrition oriented physicians have good intentions, they often do no more than attempt to use natural remedies to cover up symptoms- valerian root for poor sleep, St. John's Wort for depression, probiotics for their irritable bowel symptoms, and on and on it can go.


This is a common mistake. I've found that no matter what the illness laying the foundation and fertilizing the patient's cells with a good optimal daily allowance multivitamin/mineral formula is the place to start.


I encourage my patients to start taking a good multivitamin/mineral formula.


Doctors who I lecture too are often amazed at how easy it is to do this (when done the right way) and how many of their patient's symptoms improve- usually within a relatively short period of time.


Patients need to become aware of the fact that nutrients, not drugs, are what make the hormones and biochemical reactions that regulate our body. Every essential chemical in our body, including thyroid hormone, testosterone, estrogen, neurotransmitters (serotonin, norepinephrine, etc.), antibodies, adrenaline, cortisol, and white blood cells, are either made from or dependent on vitamins, minerals, essential fatty acids, and amino acids.


By providing the essential nutrients the body needs for optimal health you help lay the foundation for getting healthy. I've learned after 14 years of specializing in clinical nutrition to make sure each of my patients no matter the condition (from allergies to yeast overgrowth) is taking a multivitamin/mineral formula. I make sure I lay the foundation before I start planting other nutrients- CoQ10, probiotics, adrenal or thyroid glandular supplements, etc.


Taking time to get the body's inner soil healthy will always yield positive long-term results. While chasing symptoms with drugs or a hodgepodge of "hit or miss" supplements typically yields a strained bank account and fleeting results.


There is a better way.


A Message from Dr. Murphree to those suffering with Fibromyalgia and Chronic Fatigue Syndrome


I've specialized in treating fibromyalgia for the last 17 years. I've been fortunate to help thousands of fibromyalgia sufferers. Are you next?


Dr. Rodger Murphree