Fibromyalgia Self Care – Diet/Allergens/Deficiencies
- Eat a whole food, anti-inflammatory diet. Include 8 to 12 servings of fresh vegetables, fruits, beans, nuts, seeds and whole grains every day.
- Focus on anti-inflammatory foods including wild fish and other sources of omega-3 fats are flaxseeds and omega-3 eggs, red and purple berries (these are rich in polyphenols); dark green leafy vegetables; orange sweet potatoes; and nuts.
- Add anti-inflammatory herbs, including turmeric (a source of curcumin), ginger and rosemary, to your daily diet. Eliminate inflammatory foods such as refined, omega-6 and inflammatory oils, including corn, soy and safflower oils.
- Check for hidden infections. These include yeast, viruses, bacteria and Lyme.
- Check for hidden food allergies. You can go to your doctor or you can get these done online. Also work with a doctor to look for nutritional deficiencies such as low vitamin D.
- Test for heavy metal toxicity. Mercury and other metals can cause autoimmunity.
- Fix your gut. About 60 percent of your immune system lies right under the single-cell-layer lining of your gut. If this surface breaks down, your immune system will get activated and start reacting to foods, toxins and the good bugs in your gut. The easiest way to begin healing your gut involves eating a whole food, anti-inflammatory diet (see tip 1 above) and removing gluten and other foods that cause sensitivities – including corn, dairy, soy.
- Exercise regularly. Regular exercise is a natural anti-inflammatory. You don’t have to go to the gym, run on a treadmill and pump iron to stay in shape. Just start moving around more. Go for walks with your friends or family. Go out and do some gardening. Play Frisbee in the park with your kids. Anything you can do to get out and move your body can be considered exercise.
- Practice deep relaxation. Stress amps up your immune system response. Incorporate calming techniques, such as yoga, deep breathing, biofeedback, or massage, daily to relax.
- Sleep for 8 hours every night. The research is clear: Lack of sleep, or even poor-quality sleep damages your metabolism, causes cravings for sugar and carbs, makes you eat more and drives up your risk of numerous conditions from diabetes to autoimmune disease. Getting enough sleep and sleeping well are essential for vibrant health and reversing inflammation.
- Avoid drugs: Almost all of us use drugs every day to manage our energy. These include sugar, caffeine, alcohol and more. Think about taking a “drug holiday” for six weeks and see how much better you feel.
- Remember feeling well: When I get off track, I simply remember what it is like to feel great and what I must do to get there — eat better, sleep more, exercise more, or do nothing more!
The Connection Between Fibromyalgia & Food
It is commonly accepted, and scientifically proven, that a healthy diet can have a positive effect on overall health. Similarly, what you eat can play a role in how you experience fibromyalgia—possibly triggering flare-ups and/or providing relief. Diet, therefore, is often discussed along with other non-pharmacologic (non-medication) treatments for fibromyalgia.
Although there is no specific diet for all fibromyalgia sufferers, it has been shown that vegetarian diets tend to help fibromyalgia. Researches suspect that this is because such diets are low in fat and protein, and high in fibre, beta carotene, vitamin C, and minerals and antioxidants.
Fibromyalgia Nutritional Research
The following provides an overview of recent research into nutrients that may be beneficial additions to a fibromyalgia diet:
- Antioxidants as part of a diet to help fibromyalgia: Antioxidants are molecules that stop oxidation (a chemical reaction that can produce something called free radicals that can damage cells). The body’s antioxidant system provides defense to keep these free radicals in check. Dietary antioxidants help our bodies to maintain our antioxidant systems. Examples of antioxidants are vitamins C, A, E, and melatonin to name a few. There may be a relationship between higher oxidation and the occurrence of fibromyalgia symptoms, but further research is needed in this area.
- Ferritin and iron as part of a fibromyalgia diet: There has been research into a possible connection between fibromyalgia symptoms and low blood levels of iron and ferritin (the storage form of iron). Iron is important in the formation of serotonin and dopamine, chemicals in the brain that are involved in pain perception. However, there is no evidence at this time that iron supplementation would help in the treatment of fibromyalgia symptoms.
- Amino acids in the fibromyalgia diet: Amino acids are the building blocks of proteins and make up a large part of human muscles and cells. There has been some research showing that patients with fibromyalgia seem to have lower levels of certain amino acids in their blood.
- Coenzyme Q10 as part of a diet to help fibromyalgia: Coenzyme Q10 is an antioxidant (see above) that is important for cell function. There is some evidence that including coenzyme Q10 in the diet may improve fibromyalgia symptoms.
Fibromyalgia Diet Food List
Fibromyalgia sufferers should eat a diet that’s high in lean protein and fibre, and lower in carbohydrates. Foods that help fibromyalgia include fruits with a low glycaemic index, vegetables and whole grains. A well-balanced diet can improve energy level and staying physically active can lead to better overall health.
The lists below provide examples of the types of foods that may help fibromyalgia symptoms. However, as people with fibromyalgia often have food sensitivities, what relieves symptoms in one person may trigger a flare-up in others. It’s important to listen to your body and to create your own fibromyalgia diet food list.
FOODS HIGH IN ANTIOXIDANTS:
- Kidney beans
- Dark chocolate
- Artichokes (boiled)
- Berries (blueberries, cranberries, blackberries)
FOODS HIGH IN AMINO ACIDS:
- Red meat: lean cuts of beef or pork
- Poultry: chicken or turkey breast
- Fish: halibut, tuna or salmon fillet
- Diary: non- and low-fat cheese, low-fat yogurt
- Plant-based proteins: quinoa, tofu, soybeans
FOODS CONTANING COENZYME Q10:
- Organ meats (heart, liver, kidney)
- Soy oil
- Sardines and mackerel
FRUITS WITH LOW GLYCEMIC INDEX:
- Bok choy
- Collard greens
Do you take CBD products? And if so what benefits are you finding with them?
Sharing your experiences can help to change the life of others.
Personally I have been taking this amazing supplement for over 2 years now. It has helped me on every level of my life. It has been a slow steady process, no rollercoaster of emotions, no side effects just a gradual decrease in pain.
The first thing I noticed was my energy gradually increased and my anxious feelings went away. I am now able to workout without getting headaches which was such a big thing as I love to work out but any sort of push up or heavy lifting would cause such pain in my neck and head. I haven’t felt that in over a year now and being able to exercise more increases energy and moods so its just an overall sense of wellbeing and positivity that I feel from CBD.
My friends, family, neighbours and clients are all having positive results from a varied set of conditions…Fibromyalgia, PMT, PMS, Pain, Arthritis, Depression, Anxiety…The list goes on.
Try CBD and let me know what you have found, it isn’t a miracle cure or may not work for everyone but it has done wonders for me and I love it because it is natural and been around for thousands of years.
This article by Ben Greenfield explains the invisible energetic force that surround us and is affected by our thoughts feelings and environment. I came across this article today whilst reading his email on another hack we can use for sleep.
My hack is qi gong, meditation, cbd and turning off all electronic an hour before bed…
Anyway the invisible force article excerpt below
You may not be able to fully articulate or grasp how, but you understand on some level that there are invisible variables we are in tune with. Things like emotions, thoughts, and beliefs play a big role in the health of our mind, body and spirit.
We can label these invisible forces in different ways- energy, frequency, vibrations or “spirit”. Depending on your willingness to keep an open mind, you may dismiss these type of concepts immediately as “woo-woo”. However, this “field of the invisible” has an undeniable effect on your mind and body.
A simple example of the powerful link between energy and emotion that you may have experienced is lying next to someone you love at night with your back turned. You have this sense or “intuition” that something is wrong. It is a tangible feeling that is there, even though you can’t quite put your finger on why something seems off. When you turn over to discuss this feeling, you likely uncover an intense discussion behind those “bad vibes” you sensed.
A great book is Biology of Belief by Bruce Lipton and also the HeartMath Institute has some great studies on our heart brain connection
I have been studying reiki since 2006 and love to read as much as I can about Energy Healing and have a lovely reiki client base. However It wasn’t until I started practicing qi gong that I really began to develop my own Reiki practice and really feel the energy in every aspect of my body. . The energy we all have within us is effected everyday by our thoughts, food, environment and the people around us. Our much more sedentary lifestyle causes energy blockages within our body which leads to Chi—also known as prana, the warm current, Kundalini power, or the electromagnetic life force to get blocked.
“When was the last time you marveled at the simple fact that you are breathing and your heart is beating?” —Mantak Chia
The ancient Taoist masters spent a lot of time observing the flow of this “chi,” which they recognized as the breath of the universe that moves through everything. Chi is the glue between our body, mind, and spirit, the link between our perception of the inner and outer worlds. Living close to nature with few of the distractions of modern civilization, the Taoists were able to map in fine detail the workings of the chi energy both within the human body and in the world at large.
Practicing Qi Gong on a daily basis benefits
Releases and removes energy blockages on all levels (spiritual, emotional, mental, and physical).
Realigns energy flow that can be used to promote positive thinking.
Harmonizes energy centers thus helping to ease stress and balance emotions. Movements in Qigong can be refined to address a particular stressful emotion, be it grief, depression, irritability, frustration or any combination.
Restores the natural energy balance activating the body’s natural ability to perform self-healing and strengthens the immune system.
Increases vital energy and helps cleanse body toxins.
Creates a state of balance in the vital energy.
If you are a reiki practitioner I would highly recommend incorporating Qi Gong into your daily reiki routine. It encompasses meditation, breathing , movement and really helps you to keep your energy flowing and your mind focused which all enables you to be a better reiki or energy healer.
Videos I recommend following if you cannot attend a local Qi Gong Class
I love the above routine, the birds in the background makes this one so relaxing. This is a great one for when you first wake up in the morning
Lee Holden is great, he has some amazing courses on Udemy which I have completed and his short videos are great to do at any time of the day.
Qi gong Power – I love this one. If you think Qi gong is too slow for you, then try and keep up with this. Once you watch it a few times I tend to fast forward the first part to each segment and just get straight into it.
I feel like I am in another world when I do this video, it makes me feel like a warrior in training at the Shaolin Temple. One day….I may just get there…
I hope you enjoy and let me know if you do any of the videos and what you think….I shall pop up some of my own videos later this year once I complete my training courses. EEK…..(goal,vision,passion)
I’ve recently found this guy called Lee Harris Energy Intuitive healer and speaker. On my nightly watch on Gaia.com I came across an interview with him and Regina.
So I have researched and listened to tonnes of his youtube videos and been using his tools in my daily practice and within my life. I would like to share with you some of the tips I have taken from what he lives and breathes.
Lee Harris and his channeling seek to remind that when you live from your heart, your instinct is allowed to begin guiding you, rather than your mind. The human mind can easily become weighed down with beliefs that are not your own, and ways of being that have simply become habit, rather than your truth. To be living from your heart and your intuition, without limitation, is to bring bliss and abundance back into your life and the lives of those around you. Lee works with his Spirit Guides to bring this message through his channeling.
- After listening to a whole variety of spiritual teachers, scientists and self help gurus I find one thing is always prevalent in their teachings and that is that Our Heart is much more important than we once thought. Quieting the mind and really focus our energy on our heart centre and feeling love and gratitude for our lifes.
2) Your role as human is to be human and to let the spirit and the light come through you as much as you possibly can.
And yet this also means you let the core of humanity and all of its collective ideals, failures, tragedies, joys, areas of greatness and areas of weakness, run through your system because you are a product of ancient history.
But you are also the future – and to those 200 years from now, you will be part of their ancient history. So it is a continuum.
3) To be overwhelmed should not be seen as a failing.
To master overwhelm should not be seen as an achievement. Instead it is a moment in time, meaning as you grow and change and the world around you grows and changes, that moment in time is going to continually expand.
People around you will continually expand and you yourself will have to find anew your position, your centre, every single day.
So take that in for a moment – this idea that you aren’t getting anything wrong – you are simply on a rapidly expanding planet that you couldn’t possibly understand with your mind.
That’s not because you don’t have a mind that can comprehend everything and that is a failing. It is that you have a mind that can’t comprehend what is going on because the mind tracks history, and change is hitting all of you at an unprecedented rate.
4) Silent awareness will be your ally in these golden years, for the human world has been hyper-doing and hyper-externalized.
In an age where the internal is becoming as valued and as powerful as the external, the internal will be one of the safest places to be in the coming few decades as the Earth goes through so many changes.
You will have to come back to the voice of your soul to know what the new road map is for this planet.
Hell Yes….and not just because I am a reflexologist either but the only reason I became one was because it helped me with horrific Migraines every month. Hormonal Migraines from my teens just debilitated me for a day or two each month and the pills doctors prescribed put me off taking medication again as the side effects out weighed the pain.
So I turned to Reflexology and the rest is as they say History.
What exactly is it??
There are reflex points in the feet, hands and ears link to the body’s organs, glands and systems. When these reflex points are massaged, the body’s own self-healing begins. For example, massage of the big toe, which is linked through the energy channels to the head, can activate the body’s own healing processes to help alleviate or prevent headache. WOOHOO
The holistic definition of a ‘disease’ is an imbalance or a blockage in the body. So if a therapist finds sensitivity or tension in one spot of the feet or hands, it indicates an imbalance within the part of the body related to that area. Once we remove this blockage and allow the energy to flow freely, the symptoms may disappear and the body will return to a healthy and balanced state. I would not call it a medical treatment and it is not a cure in itself – healing is something only the body can do. Rather, reflexology facilitates, helps and supports the body to heal itself. It should always be considered as a supplementary to formal medical advice and treatment for serious conditions.
Reflexology in the foot is the most popular treatment. I think this is because feet are normally more responsive than the palms of the hands and being larger, they make the reflex points easier to identify and the skin is more sensitive there because it’s usually covered by shoes.
BENEFITS OF REFLEXOLOGY
While there are many people who believe in the potential benefits of reflexology, there are also controversial opinions about it. Some scientists say it doesn’t work at all, while others think the opposite. It’s still neither well-documented nor researched. However, there have been several recent studies which have reported benefits and you can find links to them at the end of this article.
Some of the potential benefits of reflexology are:
Stimulation of the nervous system:
Reflexology can stimulate over 7,000 different nervous endings within a single session. As we get older and our bodies age, our nerve endings become less sensitive and reflexology can improve their function and reaction. It also opens and clears out neural pathways around the body. These pathways are like muscles and keeping them toned and active improves the connections between nerve endings and the brain.
Internal organ stimulation:
When you press specific pressure points, the internal organs to which they are connected through the nerve endings and meridians/energy channels are stimulated. This means they can work more effectively.
Immune system improving:
By pressing on specific pressure points, specific glands such as the tonsils, thyroid, thymus, spleen and liver are stimulated. This helps improve and balance the immune and lymphatic systems.
Decreasing Blood Pressure:
Blood pressure can be reduced by massaging the main hypertension reflex points relating to the kidney/adrenal gland, lungs, head, liver, solar plex(us) and heart.
Kidneys can’t excrete EXCESS sodium and this can cause fluid retention (edema) and raised blood pressure. The adrenal gland is known as a fight-or-flight (stress) producer. So by massaging the adrenal reflex point, it can help bring down stress levels and lower the blood pressure.
The renin-angiotensin system is a hormone system which regulates blood pressure and fluid balance. When it is overactive, it can cause a vasoconstriction and retention which can lead to hypertension. Massaging the liver reflex leads to vasodilation (dilation of the blood vessels) and a lowering of blood pressure.
The solar plexus is often called the abdominal brain, or the second brain. It is closely related to the digestive system. In massaging the reflex point for the solar plexus, the digestive system is stimulated and helped to work better.
Lungs are responsible for the renin-angiotensin system and oxygenation of the blood. A massage of the lungs reflex points helps to lower the blood pressure.
An overactive nervous system leads to an increase in the stress responses and elevated adrenalin. Using pressure on the head/brain reflex point can help to decrease stress levels.
Proper functioning of the heart valves is very important for it to do its work of pumping blood through the body. To keep the cardiovascular system toned and balanced, it’s really important to stimulate the heart reflex point.
Stimulating Digestive System:
Our body gets all the enzymes, vitamins, minerals it needs through good food and the proper working of our digestive system. By pressing and stimulating reflex points related to bowel and the digestive system, including the teeth, jaw, esophagus, stomach, liver, gallbladder, pancreas and small and big intestines, the overall system is helped to work properly and in its turn, keeps us healthy.
Boosted Energy Levels:
By stimulating the working of different organs and systems, reflexology can increase metabolism, blood circulation and detoxification. It can help bring the body back into balance and boost energy levels.
Massaging of the reflex points opens blocked areas of the body, which can improve circulation so the blood, bringing nutrients and oxygen, can circulate more effectively. This means more oxygen reaches vital organs, optimizing their functioning and further increasing metabolism.
Relaxation and Better Sleep:
Reflexology can open neural pathways which can lead to a more relaxed body. Because reflexology reduces stress level, it induces a state of calmness throughout your body and mind. Because of this, reflexology is commonly used to cure insomnia. It can be a very troubling condition to suffer, but with reflexology, body and mind can relax and return to their normal rhythms.
Stress, Depression and Anxiety Reduction:
A hormone called serotonin is released by neurons in the brain and promotes the state of happiness. Low levels of the hormone may result in stress and depression. A simple massage of your toes may enhance the production of the hormone. Other glands like the adrenal, hypothalamic, pineal and pituitary can be stimulated at their reflex points in the feet and may bring relief to some conditions. Reflexology can also be very effective in alleviating anxiety.
Toxins can accumulate within our body because of our rushed modern life style, combined with bad quality food and a stressful environment. Reflexology can help improve the urinary system and bladder function to more effectively eliminate toxins and other foreign substances and may help protect the body from various diseases and health conditions.
Pains and Aches Relieving and Reduction:
Reflexology is commonly used as a method of a pain reduction for migraines, headaches, neck pain or backaches by relieving the tension in muscles that often lead to these conditions. Headaches caused by stress can also be relieved through reflexology by helping reduce the psychological causes which often manifest themselves in physical symptoms.
The combination of increased nerve stimulation, improved circulation and a more balanced metabolism leads to faster cells re-growth, quicker wound healing and a much faster recovery.
Cancer Side Effects Cure:
There is no scientific confirmation that reflexology may directly cure cancer. However, it has been known to reduce the side effects of cancer treatments, such as radiation therapy and chemotherapy. It improves patients’ sleep, reduces digestive problems and vomiting and anxiety. It stimulates antioxidant productivity because it improves blood circulation and clears neural pathways. So it can help to destroy cancer cells and slow down the cancer spreading.
Pregnancy state, labour and postpartum easing:
Scientific studies have shown that reflexology can help balance the hormonal and emotional states during pregnancy and can help ease anxiety. Additionally it can help with other pregnancy conditions, such as general aches and pains, anaemia, haemorrhoids, sleeplessness, morning sickness, digestive problems and heartburn. Reflexology is also very popular to help shorten the period of labour and as a natural analgesic. However, it should only be used when the baby is ready to arrive and not before! And after the birth, reflexology can help the body recover faster and reduce postpartum depression.
Reduction of PMS and Menopause Symptoms:
Some Premenstrual Syndrome (PMS) symptoms such as irritability, dysmenorrhoea, bloating, headaches, cramping, skin blemishes, breast tenderness, fluid retention, fatigue, insomnia and mood swings may be reduced by daily reflexology massage. It is also very useful for reducing menopausal symptoms like stress, depression, anxiety and hot flushes.
In both cases, it focuses particularly on reflex points that influence the endocrine and reproductive systems. The glands and organs within these systems are responsible for hormone production and distribution. We concentrate on the pituitary, thyroid, hypothalamus, adrenal, ovaries and additionally on the kidneys and ureters areas.
This is to help eliminate toxins or excess fluids and to regulate and balance the hormone production and glandular functions of the body. As reflexology additionally calms the central nervous system, sleep disturbances can also be alleviated and emotional problems like anxiety, stress and depression can be reduced.
Good for your Feet:
Reflexology keeps your feet healthier. It stimulates the muscles, reduces inflammation, stiffness and pain in the ankles and heels, releases tension and eases tiredness. It helps to keep your feet free from problems such as achilles tendonitis, plantar fasciitis and toenail fungus. It keeps your ankles and feet flexible and strong.
A Healthy Lifestyle Naturally Enhances Happiness
All my life I have been brought up to eat three meals a day plus supper and snacks when I was hungry.
Breakfast is the most important meal of the day, I was told.
At high school I never much felt like breakfast which drove my mum crazy. I was hungry by 1030 so I had a sandwich then an hour later off to the dinner hall for my nutritious and healthy bowl of chips and beans. We got an ice cream van that would visit the school at lunch time so off I popped for some wham bars and irn bru bars or penny sweets covered in sugar, enough to make your eyes water. Then on the way home a lovely can of fizzy juice and packet of crisps.
So that was growing up in the 90s for me, always eating, snacking grazing on junk food.
Fast forward many years and I am living with my boyfriend. Now his way of eating is majorly different to mine. He doesn’t eat in the daytime..wtf..how does he not collapse and die. If I go past lunch time without eating I am a hangry mess ready to pass out until I get my fix of food.
So years and years of me trying to get him to eat breakfast and making him pack lunches I just give in.. and in a strop usually. Now my boyfriend doesn’t have a sit down job he is a window cleaner and the fastest around. He is up and down his ladder hundreds of times a day. He routinely gets up at 7 am every day and works till tea time..yes he eats tea. Then he is back out again at night to walk around all the work he has done during the day to get payment from his customers.
How does he do it?? On such little fuel??
So it’s only taken me 11 years of being with him to start looking into this.
To be fair it took him 9 years of being with me to become vegetarian so I feel we may be equal.
Okay so I did my research.. youtube of course..where else!! I watched endless Ted talks on the subject and found some fab people who were already doing it. Dr pompa does fasting, markus and cara brotman and lots of guests of joe rogan. These people are in peak condition.
So I had to try this for myself to find out what will happen. I am on week one so very early stages. I stop eating at 6pm and start again at 12 the following day. I hope to push it further this week as I feel amazing.
I am getting so much more done and am not constantly in the kitchen. I have eaten pretty healthy for the last ten years and have juiced and made smoothies daily for the past 5 years but am always looking at ways I can increase my energy, strength and mental focus. I think I have found the way for me, but I am not telling my boyfriend this…not yet. All these years of moaning at him for not eating will no doubt be thrown in my fave like a giant custard pie.
So for now this is my little secret and I shall see how I go over the following months.