Not So Virginal After All Choosing Your Extra Virgin Olive Oil
Olive not only tastes good but has anti-oxidant, anti-inflammatory and anti-microbial properties and one of the group in the study took at least 4 tablespoons a day. They used extra virgin olive oil something that may be hard, believe it or not, to find given that that a UC Davis study found that up to 70% of store bought olive oils arewatered down with canola, sunflower and other oils. In fact an entire book has been written on the scams perpetuated on consumers of this unique and delicious oil.
How tell if youve actually purchased real olive oil? One blog recommended putting the bottle in the fridge to see if thickens and becomes cloudy. A better way to ensure thats it real is purchase from the few manufacturers oils that passed a UC Davis test in 2010 , McEvoy Ranch Organic, Corto Olive, and Kirkland Organic). You might also focus more on California olive oils because these oils which must pass stricter standards, were far less likely to be bogus than European oils.
Shift Work Sleep Disorder
Shift work can wreak havoc on your body’s 24-hour internal clock, or circadian rhythm. When you work nights or rotate shifts, your body doesn’t know when to be awake and when to sleep, which causes fatigue.
Daylight is often a cue to be awake. If you must sleep during the day, try to make your sleeping area as dark, cool, and quiet as possible. If you must work at night, keep your workplace brightly lit. Try to work night shifts all in a row and avoid frequently rotating shifts. Stay away from caffeine, and stick to a regular sleep-wake schedule as much as possible on days off.
Limit Your Dairy Intake
Ive never had huge problems with dairy, but good grief, my energy has soared since giving it up. My skin is clearer and Im able to move around more during the day. Not a bad claim for a former CFS sufferer! I would say that within a few weeks I was firing on all cylinders. Try substituting cow milk with rice milk or almond milk, for example . Coconut yogurt is completely dairy-free and is the closest Ive got to heaven on earth through food. Trust meyoull feel better.
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How To Prevent Cfs
A CFS prevention plan is a lot better than a treatment plan. Its always better to prevent something, than to have to treat it. So, here are some strategies to help you prevent it before it strikes.
Eliminate Food Sensitivities And Allergens
More and more research is pointing to a link between food allergies and sensitivities and chronic fatigue syndrome. Allergies to certain foods, pollen, metals and other environmental chemicals may be causing the rising number of individuals with CFS.
According to a study published in the Scandinavian Journal of Gastroenterology, IBS, fibromyalgia and chronic fatigue are linked, and researchers were surprised. In a study of 84 patients that had been referred for unexplained digestive problems, nearly all patients qualified for a diagnosis of IBS, 85 percent had chronic fatigue syndrome and 71 percent had fibromyalgia. The common denominator, researchers in this study believe, is poor digestion and food sensitivities.
Gluten & Other Common Intolerances
For example, one of todays most common food sensitivities is agluten sensitivity. Lactose intolerance, a casein allergy and an intolerance of other common allergens also may be at the root of chronic fatigue. Other common allergens include tree nuts, peanuts, dairy, soy, shellfish and yeast.
I suggestion is to consider taking an IgG test to help you determine the foods that you are sensitive to then you can eliminate them from your diet. By getting rid of your personal known allergens, symptoms of IBS, ADHD, cystic fibrosis, rheumatoid arthritis and chronic fatigue can potentially be relieved.
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What To Expect At Your Provider’s Office
There is no laboratory test for chronic fatigue syndrome. But your health care provider may use tests to rule out other illnesses. Your provider will go over your symptoms, check your medical history, and do a physical examination.
If you have CFS, your provider may prescribe drugs to treat your symptoms, or suggest herbs, vitamins, or dietary changes to help you. Get plenty of rest, exercise regularly, and learn to pace yourself. Often this combination of treatments will help you get better.
If the usual treatments do not work, your provider may check for other conditions that can cause symptoms similar to those of CFS.
Foods To Avoid With Serotonin Syndrome
Serotonin syndrome is a serious, life-threatening condition. Serotonin syndrome occurs when a medication, usually taken in combination with another medication, promotes excess serotonin in the body. Risk for this syndrome occurs when you introduce new combinations of medications both affecting serotonin levels, or increase a dose for an existing drug. Symptoms may be mild, such as restlessness, or may be more severe, including loss of consciousness and death.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
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Skip Heavily Processed Foods
Heavily processed foods typically have fewer nutrients than their whole food counterparts. Its important to load up on plants like legumes, fruits, vegetables, and whole grains to support your bodys needs.
Dont know what to eat? Groppo recommends sticking with foods that are as close to how Mother Nature made it as possible. Choose popped corn instead of corn flakes or brown rice instead of pasta, for example.
Fast Fix For Mild Fatigue
Some of us are simply tired with no medical cause. The good news is that exercise may give us a boost. Studies consistently show that people who engage in regular exercise feel less fatigue than those who don’t. When exercising for energy stay in the low-to-moderate exertion range, such as walking, yoga, or light resistance training to fight fatigue.
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Fuel Up With Healthy Foods
“In exhausted patients, I find it helps a lot to initially focus on adequate protein, fiber and plenty of vegetables and fruits, as well as targeted supplementation mainly to crowd out the eating of exhaustion-triggering food choices that are pro-inflammatory and make the chronic inflammation in ME/CFS patients worse,” Dr. Gillies says.
She explains that people with ME/CFS often eat packaged foods, which are more convenient but usually less healthy, and the lack of nutrition makes matters worse. “The poor nutrition will result in reduced muscle repair as well as affect mood and greatly reduce energy,” she says.
Chronic Fatigue Syndrome Symptoms
While symptoms can be hard to pinpoint, they will definitely be severe. The level of tiredness is so extreme many sufferers are confined to bed for days to weeks and even months. They simply can’t even manage to sit up, take a shower, or even move from bed to chair, says Dixon.
The crushing, severe fatigue can come and go, so people may have periods of time where they feel a bit better, but the feeling isn’t relieved by sleep, and those with chronic fatigue might even have sleep problems and insomnia, too, she says. Whats more, you might find yourself feeling dizzy, having lack of focus, and even muscle pain. Ugh.
The good news is that food can help a little bit in managing symptoms. According to a recent review paper, people with CFS may be more likely than people without the disease to experience specific nutrient deficiencies: vitamin C, B complex vitamins, sodium, magnesium, zinc, folic acid, l-carnitine, l-tryptophan, essential fatty acids, and coenzyme Q10, says Dixon.
The more severe the deficiencies are, the greater likelihood of CFS symptoms. Yet, this is only a correlation. It does not tell us if the deficiencies cause worsening ME/CFS symptoms, or perhaps, the disease itself causes drops in levels of these nutrients in the body, says Dixon. Still, it makes sense to try to correct these deficiencies to find some relief.
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Sweet Potato Hash Browns With A Poached Egg And Avocado
This Whole30, gluten-free breakfast is high in beta-carotene, which is transformed into vitamin A in the body. It also has complex carbohydrates to keep you full longer and help keep your energy levels from peaking and crashing.
The poached egg and avocado add healthy fats for staying power. Add a little bit of sautéed kale to up the ante. And just because its potatoes and eggs doesnt mean this dish is only for breakfast.
Fighting Chronic Fatigue Syndrome With A Natural Energy Diet
Chronic fatigue syndrome leaves most patients with little energy, but many experts believe that what you eat can help. Here’s their advice.
Eating a healthy diet and getting the best nutrition can help you manage many illnesses, and that doesnt exclude the persistent tiredness and mental strain of chronic fatigue syndrome .
As with any chronic illness, nutrition always plays an important role in keeping energy up and allowing bodies to heal themselves, says Morris Papernik, MD, a specialist in chronic fatigue syndrome at the ProHealth Physicians Group in Glastonbury, Conn. You want to avoid those foods that will rob you of energy or that will only give short bursts of energy. You are looking for nutrition that will be there for your cells, muscles, and brain for the long haul.
Foods to Avoid When You Have Chronic Fatigue Syndrome
For chronic fatigue patients, the No. 1 piece of advice is to avoid processed, refined carbohydrates, such as the sugar or white flour found in foods such as white bread, crackers, cookies, cakes, and soda.
Sugar has multiple detrimental effects in CFS patients. It suppresses the immune system, increases inflammation, and stimulates yeast overgrowth in the intestines, says Kent Holtorf, MD, a board-certified endocrinologist and founder of the Holtorf Medical Group in Torrance, Calif. It also causes a rapid rise in blood sugar, followed by hypoglycemia . This hypoglycemia causes fatigue, anxiety, and sugar cravings, a vicious cycle.
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Diet Changes That Can Help You Fight Chronic Fatigue
Making small changesand sticking with them for the long haulmay lead to a full recovery.
If youre having trouble managing your chronic fatigue syndrome , you might want to take a look at your diet.
Characterized by extreme exhaustion, fuzzy thinking, and a general feeling of blah-ness, chronic fatigue syndrome affects more than 1 million people in the U.S. alone, according to the University of Maryland Medical Center. And while there are no known cures, healthy lifestyle choicesincluding eating the right foodscan go a long way towards keeping symptoms in check.
Making small changes over time can lead to a full recovery, says Rachel Straub, MS, CSCS, a nutritionist who has CFS. Finding a diet you can stick to consistently that enhances your energy is essential.
Here are five small diet changes that can help you do just that:
What Causes Chronic Fatigue Syndrome
Scientists have been researching chronic fatigue syndrome for many years, but they still aren’t sure what causes it.
Many doctors believe that the way some conditions interact in the body and mind might leave some people at risk for CFS. For example, if someone has a and is under a lot of stress, this combination might make them more likely to develop CFS.
Experts think that these things interact this way, putting some people at risk for chronic fatigue syndrome:
- infections. Experts have wondered if infections like measles or Epstein-Barr virus might increase the risk for CFS. The role Epstein-Barr plays in CFS is not clear because studies have not confirmed it as a cause.
- smoking and drinking habits
They also will do an exam.
Doctors also usually order blood, urine , or other tests to check for conditions that cause similar symptoms. They may send a person to see other specialists, such as a sleep specialist or a neurologist, to help with the diagnosis.
The doctor may suggest meeting with a psychologist or a therapist to see whether mental health disorders might contribute to or mask CFS.
Because kids and teens often feel tired for many reasons, CFS can be a misused or abused diagnosis. Kids sometimes use being tired as a way to avoid school or other activities. Many teens are active in different sports, which can make them tired. For these reasons, doctors are careful when making a diagnosis of CFS.
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Show Patients How To Shine
From these explorations came a health protocol with an easily-remembered acronym: SHINE. It is based on a double-blind placebo-controlled study that showed that 91% of people improved with an average 90% increase in quality of life in two years.1
While regular adjustments are critical for the structural issues, SHINE optimizes energy production, allowing the muscles to stay released. Using powerful botanicals, you can help your patients rediscover their energy and eliminate the pain.
- Sleep: Your patients may need to be reminded that adequate sleep, preferably 8-9 hours a night, is critical for pain relief.
- Hormones: Hormone deficiencies can contribute to fibromyalgia and chronic fatigue syndrome. Addressing thyroid and adrenal issues, predominantly based on symptoms, is critical.
- Immunity: Underlying viral, bacterial, bowel, sinus, and yeast infections can be a contributing cause or result of the condition. Maximizing each patients immune response with natural interventions can help rebuild their defenses.
- Nutrition: Daily multivitamins and minerals at optimal levels are key, as are absorbable forms of protein, bioavailable vitamin B-12, magnesium, acetyl L-carnitine, glutathione, and iodine, as part of a diet for fibromyalgia.
- Exercise as much as patients are comfortably able. After 10 weeks with a SHINE regimen tailored to them, their exercise tolerance will markedly increase.
Flaxseed Oil You Little Beauty
I started taking flaxseed oil years ago, and now I really feel the difference when I dont take it. I take 1000mg of flaxseed oil a day, and all those omega-3s and omega-6s are fabulous for getting the blood flowing and easing creaky joints. You can also buy it in a bottle and use it in recipes, so I put it on porridge, in smoothies, in soupsyou name it. Its a versatile creature.
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Why Are Results Of Anti
In general, it seems that the longer the chronic fatigue persists, the lower the chances of any treatment benefit are. Conversely, the shorter the duration and the younger the patient, the higher the chances are that fatigue responds to treatment or improves spontaneously . Compared to idiopathic fatigue, it appears that disease-related fatigue responds in a different manner to treatment, which is most likely due to the different etiologies . Furthermore, studies and outcomes are difficult to compare, because diverse outcome measures are used and fatigability is often described in the context of QoL measurements, which is rather imprecise. Indeed, patient populations, including their pathophysiology, are very heterogeneous, so that fatigue does therefore not always equal fatigue. Diagnosis, as well as classification, of fatigue is still challenging. Moreover, durations of interventions differ, ranging from a few weeks to several months or years. If untested, variability in actual content, quality, and bioavailability of applied supplements could have affected the results, too. On top of this, different material sampling , sensitivity of sample analysis , and circadian rhythm, as well as day to day variations, have to be kept in mind. Medication use has not always been reported which might well confound results. Unreported additional anti-inflammatory supplementation is also possible , but detailed dietary intakes are seldom available.
How Me/cfs Might Affect Your Ability To Exercise
“One of the key features of ME/CFS is what we call post-exertional malaise ,” Dr. Holladay says. “That usually means when people with ME/CFS overdo it, they ‘crash,’ or in other words, their symptoms get worse the next day or over the next several days.”
Some of the early signs of crashing are increased brain fog, fatigue, pain and sensitivity to light and sound. “Sometimes if patients pay attention to early signs of crashing, they can lie down and avoid making themselves worse, but they don’t necessarily always have warning signs that will tell them before they’ve gone too far,” Dr. Holladay explains.
That’s why it’s so important for people with ME/CFS to learn their own boundaries and work with a doctor who can help them develop goals based on their specific needs and limitations.
“Although people with ME/CFS have notable limitations, there is a huge range of severity in illness,” Dr. Holladay explains. “People at the better end may be able to work part-time or even full-time, albeit with limitations. On the other end, a patient may be so ill that they cannot leave their bed and must be isolated from excessive light, interactions with other people, etc.”
Working out with ME/CFS is a delicate balance of doing the appropriate kind of exercise and doing it only when you’re feeling healthy enough.
“Those who are severely ill may not be able to safely do any regular exercise,” Dr. Holladay says.
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