Eat Your Greens for Fibro!

Yes - Sue Ingebretson, she has it right - eat your greens for health!

I do believe that the better I eat - the better I feel - and the healthier I am, despite the fibromyalgia! I notice a distinct difference in how I feel when I eat healthy (fruits, veggies) and not so healthy (skittles, cookies). Yes, I allow myself cheats, cake, sugar, come on a Florida girl needs her Key Lime pie! But each time I veer from the healthy eats I know what I am in for and I feel the veer and know that eating back on track will again make me feel just that much healthier and better :) It has been a long process, but slowly and surely I have made strides over time (5 years+) to a better lifestyle and diet. In the long run yes it does make a difference, in how I feel, how I look and how I am able to tackle my fibro everyday. Read Sue's 6 Reason's To Eat Your Leafy Greens:


http://www.prohealth.com/fibromyalgia/library/showArticle.cfm?libid=18416&B1=EM102313F


Like Sue's article? You should check out her awesome book, FibroWHYalgia! One of the best and my favorites that I've read on fibromyalgia:

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

Veggie Burger Recipes!

This is a great resource for creating all natural healthy burger/meat alternatives. Often on Sundays I like to make a handful and keep them in the fridge all week to grab as a quick reheat meal. Often I will change the toppings I use to make it seem more like a different meal each night, simply using the burger as the basis.

My favorites are the black bean and mexican burgers, with a sour cream/jalepeño/lime topping, as well as the garbanzo bean burgers with mustard and jalepeños on top; and of course mashed up avocado on anything!!

http://rmcrayne.hubpages.com/hub/Vegetarian-Burgers-Vegetarian-Burger-Recipes

CFS Unravelled - a Book Review

Chronic Fatigue and Fibromyalgia as often treated and talked about as one in the same. I feel that yes I do suffer from both, and whereas pain seems to be dominant in Fibro the fatigue is dominant in CFS (Chronic Fatigue Syndrome.) I feel I have been pretty good in managing the pains, and now suffer mostly from  such extreme fatigue (well of course and all the lovely other bodily functions that are disrupted by CFS/Fibro.)

This book was shared in a forum I am part of (chronicbabe.com) and so I looked into it a little bit, and even ended up purchasing it (downloading from Amazon to my smartphone Kindle App) $9 or so purchase (or FREE if an Amazon Prime Member!). And I can say the investment and read is WELL worth it if you are afflicted by CFS/Fibro!! I think even doctors trying to treat CFS/Fibro should also read.

http://www.amazon.com/CFS-Unravelled-Fibromyalgia-Discovery-ebook/dp/B00B3OCVGI/ref=sr_1_1?ie=UTF8&qid=1363455517&sr=8-1&keywords=cfs+unravelled

I did a little research first, and started listening to this fibro talk radio show interviewing the author, Dan Neuffer. (Skip to about minute 10, thats when they actually introduce him and get into the book and his CFS/Fibro info)

http://ec2-184-72-220-142.compute-1.amazonaws.com/thefibroshow/2013/03/08/the-fibro-show-interview-with-author-dan-neuffer

Also here is part of the theory behind its cause explained:

http://www.prohealth.com/library/showArticle.cfm?libid=14508&site=articles

Yes, the author, Dan Neuffer, was afflicted with CFS/Fibro for years, but through his own research was able to overcome his CFS/Fibro. He is/was a physicist, so the first half of the book is a but heavy in the science behind his theory of the cause of CFS, but it is still worth the read. I didn't understand it ALL but I got the gist of it, and a LOT of it did relate to info I have already heard and read about over the years, so it did give me the confidence that I am on the right track and to keep reading the book. And I agree with the author, though its not easy to understand ALL the science, do NOT skip that part of the book, it helps to even semi-understand the science part before you start treating.

The author does emphasize throughout the book that it is up to YOU to help YOURSELF, and I think some people get offended by that. But it is true, when you are ready to tackle it, only you can help yourself, find the right resources, listen to your body, and help heal yourself. Yes, you employ the help of doctors and naturopaths, supplements, food, diet, exercise, meditation, life balancing techniques, but it IS up to YOU to take control and define your healing destiny. His book is an excellent guide as to what you are treating, and the overall key elements to hit -- again let me emphasize it is an overall program managing stress, diet, sleep, exercise (gentle yoga is especially highlighted YAY!), maintaining a positive attitude and outlook and creating a healthy life balance to move forward with.

It all may sound very simple, and yes, it is simple and logical, but again it really helped me to understand WHY the supplements that I take - like Magnesium, Malic Acid, B vitamins -- help with the CFS/Fibro. And again it gave me confidence that I am on the right track with my yoga, supplements, all natural diet and meditating etc.

I highly recommend this read. I would love to know if anyone else has also read and your thoughts on the book, the theory and the treatments discussed.

Inspirtional Quote

"Let food be thy medicine and medicine be thy food."

- Hippocrates

Eat to Fight Inflammation

http://altmedicine.about.com/od/antiinflammatorydiet/a/Anti-Inflammatory-Diet.htm?nl=1

Top 20 Detox Foods

Good stuff!! Whats your favorite? I love that avocado is on the list!

http://altmedicine.about.com/od/detoxcleansing/ss/detox-foods.htm

Grow Your Own Healing Herbs

What fun to grow your own herbs! And good for your budget, too :)

AARP features awesome articles, read more details here on how to grow, how fast they grow, and even some great recipes!

http://www.aarp.org/health/alternative-medicine/info-06-2010/grow-herbs-feel-better.html?cmp=NLC-WBLTR-CTRL-031811-FT2-81&USEG_ID=14670470844

Peppermint - Settles upset stomach; eases muscle cramps
Lemon Balm - Dispels anxiety; improves mood
Valerian - Acts as sleep aid; has sedative effects
Sage - Eases sore throats; freshens breath
Rosemary - Increases memory; reduces joint pain

Dehydration

For some reason, ever since the fibro disgnosis, I've been super thirsty. Its weird. I mean I do drink a LOT of water daily, as I have noticed the more water I drink the better it makes me feel/less pains. But I seem to always feel thirsty no matter how much I drink :(  I found this blurb online, and like the all-natural drink mix recipe for helping replace electrolytes, as I find Gatorade waaaaay too sweet and sugary!

http://www.doc20.com/disease/dehydration/

"If you suspect you are becoming dehydrated, with signs such as excessive thirst, dry mouth, decreased urination, weakness, or feelings of lethargy or lightheadedness, you can take an oral electrolyte formula such as Gatorade. Or you can make the following mixtures:

• First glass: ounces of orange or apple juice, ½ teaspoon honey or corn syrup, and a pinch of salt.
• Second glass: 8 ounces of water and ¼ teaspoon of baking soda"

I heart my massages!

I get a massage 1-2 times a month, and this has REALLY helped my fibro pains and my overall health. Here are more benefits for getting massages:

http://www.qualityhealth.com/featured-article-segment?fa=104427&rf=45458&mc=&ct=43594

1. Less anxiety and depression
2. Lower levels of pain (!!!!! -- yes! Has helped with my fibro and migraines!)
3. Better immune function
4. Easier cancer treatment
5. Lower blood pressure
6. Deeper sleep
7. Better athletic performancec
8. Higher self-esteem
9. Increased growth for babies

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

Turmeric is Good for You and Your Pain

Turmeric has antioxidant and anti-inflammatory effects, anti-carcinogenic and antimicrobial, liver-protective, heart-protective, cognitive-enhancgin, anti-depressant and anti-arthritic benefits. Whole turmeric root and concentrated turmeric are also very safe. No studies in animals or humans have discovered any toxicity associated with the use of either, even at very high doses.
Despite these broad benefits, turmeric’s greatest health property may be its capacity to relieve pain by relieving inflammation.

Turmeric is one of the ingredients in Zyflamend, which is a popular herbal supplement taken by many for its anti-inflammatory benefits. (Some of its other ingredients include ginger, scutellaria, rosemary, oregano and more.)

Even though fibromyalgia does not seem to involve any inflammation (that doctors can find) I have found many supplements and herbs that have anti-inflammatory effects and that help arthritis, seem to help me a lot too. I tried Zyflamend, but I have found that taking something that contains chinese scullcap and black catechu (like Flexamin or Move-Free Advanced http://www.schiffvitamins.com/product_detail.asp?id=182#) helps me a lot more. You can find these (and usually some generic versions) at your local drugstore.

READ MORE HERE ABOUT TURMERIC'S BENEFITS: http://www.foxnews.com/health/2010/12/06/curcumin-big-medicine/

EXCELLENT Book on Natural Medicines!

I received this book from my sister-in-law and family for Christmas and I have to say I LOVE LOVE LOVE it!

The Most Effective Natural Cures on Earth: The Surprising Unbiased About What Treatments Work and Why, by Jonny Bowden



The title of the book says it all - it is honest and straight forward about using natural healing for the body, which is built to be extremely resilient. The introduction in the book is especially important to read.

I really like that it confirms my feelings that using alternative and all natural treatments does not have to be expensive, it eliminates horrible side effects (and in fact helps the body become more healthy all around) and that simple changes in lifestyle and diet can have HUGE impacts. Natural cures, while they do take time to work, they treat the whole body and no matter what you suffer from, or don't suffer from, you can always learn something about making a healthier you.

It does touch on fibromyalgia here and there, and in fact confirms some things I have already read and researched, so that too made me feel good about the direction I am heading. (Ribose, Vitamin D, Fish Oil, Vitamin B, Sam-e, Magnesium, Reflexology)

But I am really enjoying the new things I am learning about, like all the benefits of apple cider vinegar (which for me can help with my acid reflux, but in addition has a lot of vitamins and minerals to also help my overall health at the same time!) and the benefits of Selenium, Cinnamon, and even Cranberry Juice.

Has anyone else come across this book?!

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!

Tai Chi for Fibro

This has gotten a lot of attention lately, and I am so glad! I wanted to share the article from the NY Times, link below.

While I have not tried Tai Chi, I feel yoga has a lot of similar components. I have tried Qigong which is also very similar, and I really enjoy this as well. (I bought a Qi Gong DVD which I follow: Qi Gong for Cleansing (2005) with Daisy Lee Garripoli and Francesco Garripoli)

http://www.nytimes.com/2010/08/19/health/19taichi.html?_r=1 

Some key quotes from the article:

Dr. Chenchen Wang, a Tufts rheumatologist who led the study, said she attributed the results to the fact that “fibromyalgia is a very complex problem” and “tai chi has multiple components — physical, psychological, social and spiritual.”

After a few weeks, a patient she said she began to feel better, and after 12 weeks “the pain had diminished 90 percent.” She has continued tai chi, lost 50 pounds and can walk three to seven miles a day.


“You could not have convinced me that I would ever have done this or continued with this,” she said. “I wouldn’t say it’s a cure. I will say it’s an effective method of controlling pain.”

The physician said it offered an inexpensive and “gentler option” for patients deterred by other physical activities. “The mind-body connections set it apart from other exercises,” she said, adding that doctors are seeking “anything we can offer that will make patients say ‘I can really do this.’ ”

Water, So Good for You!

I can't emphasize enough how drinking enough water each day will make a big difference in how you feel. (I know it really does for me!) And doctors agree! I like these tips about how to easily get your 8 daily glasses of water:


from http://www.empowereddoctor.com/doctor_story.php?storyid=1760&id=2786


-- Ease into it. Start with just one or two glasses of water a day, maybe one in the morning and one at night. Gradually increase the amount.
   
-- Create a morning ritual. Some medical experts say many of us wake up dehydrated. The first thing to do in the morning, then, is to drink two glasses of water. If you make this a morning habit, it can create the momentum for drinking more during the rest of the day.
   
-- Drown a snack attack. Drinking a glass or two of water can make you feel full, short-circuiting a food craving.
   
-- Add lemon juice. When you first start to drink more water, it can be a real chore – and adding lemon juice can make it more doable. At restaurants, ask for lemon slices with your water. They gladly supply them.
   
-- Think about healthy skin. There may be a correlation between drinking a lot of water and healthy, glowing skin. Think about this to encourage yourself to drink more water.
   
-- Drink hot water. Instead of drinking tea or coffee, which are diuretics that increase the amount of water your body loses through urination, drink a mug of hot water. It gives you psychological comfort without any calories or other items.
   
-- Drink water at restaurants. It’s free, after all.
   
-- Have water near you while working. Having a full glass handy will give you something to sip on while you’re thinking, typing, creating or otherwise working.
   
-- Your urine guide. Drink more water if your urine is dark yellow. That means you’re dehydrated.

Video on Fibromyalgia

This is a good video, scroll down on the page to watch. I think he synopsizes fibro best by saying its "The flu from hell that never goes away." !!!

Dr. Rodger Murphree

http://www.treatingandbeating.com/videos.html

"This is part one of a nine part video recorded at a seminar Dr. Murphree did for a group of doctors in Pittsburgh PA. Although the message was delivered to doctors, anyone with, or just curious about, fibromyalgia can easily follow the presentation. The program material can benefit a number of folks besides those with fibromyalgia since it covers several general health issues including poor sleep, low thyroid, adrenal fatigue, GI disorders, fatigue, low moods, yeast overgrowth, drug side effects to watch for, chronic pain, leaky gut, allergies, and much more.

If you have fibromyalgia, know someone with fibromyalgia and/or care for someone with fibromyalgia, here’s your chance to hear Dr. Murphree explain the causes, the symptoms, who's most likely to get it and why, why traditional medicine alone is doomed to fail, his how to, step-by-step protocols for beating poor sleep, chronic pain, low moods, fatigue, low thyroid, IBS, poor digestion, reflux, and more."

Detox Tea Recipes

These are good, I found them here:
http://www.life123.com/health/weight-loss/detox-diet/detox-tea.shtml

There are a nice variety, and I think I can find most of the ingredient in my grocery store (does anyone know what Burdock root is?!)

Sipping on some detox tea is a great way to gently help flush your system of harmful toxins. If an item is supposed to help in detox, it is made to help detoxify your body for better general health. Detox teas take a gentle and slow approach to this process, as opposed to the harsh detox pills and powders available. They use herbs and spices that act as natural antioxidants and body cleansers to flush your digestive tract.

Green Ginger Detox Tea Recipe
Ingredients You Will Need
1 tablespoon dried mint
1 tablespoon dried parsley
1 teaspoon ground ginger root
1 teaspoon dried Burdock Root
2 cups - Boiling Water
2 tablespoons fresh lemon juice
Add the herbs to a tea strainer. Place the strainer in boiling water, cover the cup and let the tea steep for 10 minutes. Remove tea strainer from cup and stir in lemon juice. Drink and detoxify.

Lemon and Cayenne Pepper Detox Tea Recipe
Ingredients You Will Need
1/2 cup lemon juice
1 teaspoon cayenne pepper
1 cup boiling water
1 tablespoon honey
Stir all ingredients together in a mug. Do not strain cayenne pepper from water. Drink and detoxify.

Green Peppermint Detox Tea Recipe
Ingredients You Will Need
1 bag peppermint tea
1 bag green tea
2 cups boiling water

Place the tea bags in the boiling water, cover cup and let tea steep for 10 minutes. Remove tea bags, mix the tea, drink and detoxify.

Lemon, Lime and Cranberry Mint Detox Tea Recipe
Ingredients You Will Need
1 tablespoon lemon juice
1 tablespoon lime juice
1 cup cranberry juice
1 bag peppermint tea
Pour lemon juice, lime juice and cranberry juice together in a microwavable mug. Heat tea in microwave until hot. Remove mug from microwave and place mint tea in mug. Cover mug and let tea steep for 10 minutes. Remove tea bag from tea and stir tea. Drink and detoxify.

Licorice Ginger Detox Tea Recipe
Ingredients You Will Need
1 tablespoon crushed, dried licorice root
1 teaspoon ground ginger root
1 1/2 cups boiling water
1 tablespoon lemon juice
Add the roots to a tea strainer. Place the strainer in boiling water, cover the cup and let the tea steep for 10 minutes. Remove tea strainer from cup and stir in lemon juice. Drink and detoxify.

What are Supplements?

I found this article talking about what exactly supplements are, on about.com, and wanted to share, since I really lean towards taking supplements for my fibro and cfs: http://arthritis.about.com/od/supplement/a/factsupplements.htm?nl=1

[I also want to mention again this website, http://www.iguard.org/, which allows you to create and account (free!) and enter everything you take - prescriptions, vitamins, supplements - and it then generates any alerts or interactions you nee to be aware of for the combintion of what you are taking. I go here and enter info BEFORE I start taking anything new, to make sure no interactions will occur. I also consult with my doctor.]

Here are some snippets, but the whole article (linked above from about.com) is very thorough.

What is a dietary supplement?

As defined by Congress in the Dietary Supplement Health and Education Act, which became law in 1994, a dietary supplement is a product (other than tobacco) that

• is intended to supplement the diet
• contains one or more dietary ingredients (including vitamins; minerals; herbs or other botanicals; amino acids; and other substances) or their constituents
• is intended to be taken by mouth as a pill, capsule, tablet, or liquid
• is labeled on the front panel as being a dietary supplement

General Safety Advisory

The information in this article does not replace medical advice.

Before taking an herb or a botanical, consult a doctor or other health care provider-especially if you have a disease or medical condition, take any medications, are pregnant or nursing, or are planning to have an operation.

Before treating a child with an herb or a botanical, consult with a doctor or other health care provider.

Like drugs, herbal or botanical preparations have chemical and biological activity. They may have side effects. They may interact with certain medications. These interactions can cause problems and can even be dangerous.

If you have any unexpected reactions to an herbal or a botanical preparation, inform your doctor or other health care provider.

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.   
 

Yoga in South Florida

We all know how I love my yoga :) Is good in general for relaxing and muscle stretching and releasing toxins from your body. But it is also very good for fibromyalgia sufferers. It really helps integrate your mind and body, creating a healthier you. Even if you only do it for 5 or 10 minutes a day it can be very beneficial.


I have found several resources in my local area, South Florida, for taking inexpensive classes, listed below. Check out local public schools and MeetUp groups in your area to see what they may offer.

Namaste

The Broward Educator:
http://www.mycommunityschool.com/

The Palm Beach Educator:
http://www.pbeducator.org/

Fort Lauderdale Yoga MeetUp Group:
http://www.meetup.com/fortlauderdaleyogaclub/