Here are a few tips:
1. Keep moving- Many suffering from these conditions find it difficult even to do the simplest of daily tasks, yet lying in bed all day doesn’t seem to help the pain and often leads to even more depression.  Staying active is essential!  Walking 3-5 minutes a day will keep your body active, even if it’s as simple as walking from one room to another.  As you begin to feel better, increase your time slowly to 5-7 minutes and see how simply staying mobile can help with depression.
2. Stay hydrated- Staying hydrated for even a healthy person is essential, but even more importantly for someone suffering from fibromyalgia and/or chronic fatigue.  Make sure you drink plenty of water so that your muscles can nourish themselves and not tighten up and cause more discomfort.
3. Reach out for support – There is a host of wonderful chat rooms and support groups that meet online and in person. Reach out to those groups that are designed specifically to help you, and allow the positive effects of simply sharing with others. You’re not alone, others have, or are experiencing similar feelings so don’t be afraid to lean on a support channel when feeling down.
4. Journal – We have all heard the power in writing down our feelings and thoughts. Make a point to write down your personal journey…the good and the bad days… and see how simply verbalizing your emotions will help you feel better.
5. Engage your higher power- Whatever your personal beliefs are, engage your higher power for help in that moment, minute or day.  Ask your higher power for the strength to overcome your feelings of hopelessness and frustration.
6. Get educated- Educate yourself on the treatment options available to you and get proactive in your recovery. It’s easy for many of us to wallow in the pain, but by educating yourself you will see that these conditions CAN be treated! You don’t have to suffer ongoing, talk with others who have recovered, read testimonials, and make an appointment and a goal to start recovering.
7. Re evaluate your diet – Diet and nutrition are key components in treating Fibro and CFS.  Take a personal inventory on your diet and make sure you have eliminated sugars, white flour, caffeine, and alcohol - all of which have a negative effect on sufferers.

Here are a few articles and helpful resources available if you would like more tips and information on dealing with depression.
http://www.fibro360.com/
http://www.endfatigue.com/health_articles_d-e/Depression-happiness_123_treatment.html By: Dr. Jacob Teitelbaum
http://www.webmd.com/depression/guide/depression-chronic-pain By: WebMD

Isoprinosine (ISP), a non-toxic immune system stimulant, is a nucleoside, which is a basic compound comprising cells. It is extremely safe and has been available in Ireland and Canada for 20 years until now, ISP has not been extensively utilized in the U.S. Although the University ofMiami study was small, and larger placebo controlled studies are necessary, these preliminary findings are quite promising for sufferers of this relentless condition.  In addition, ISP has been studied extensively in AIDS research and Sub Acute Sclerosing Pan Encephalitis (SSPE). Researchers in Brazil have published results that ISP may even inhibit replication of viral RNA. Latent viruses are often associated with chronic fatigue and fibromyalgia.

ISP has shown promise in treating CFIDS specifically via its immune modulating functions. Cheney, et al, has shown that ISP enhances Natural Killer (NK) cell function which is known to be suppressed in many CFIDS and FM patients.

I have been using Isoprinosine in selected patients for several years with favorable clinical outcomes in the majority of cases. ISP is more cost effective than other immune modulators and may therefore be a more viable option for some patients. For more information visit www.fibroandfatigue.com or contact a patient representative at 866-443-4276.

Medical Background on Isoprinosine/Immunovir:

Manufacturer - Newport Pharmaceuticals

Indication- Antiviral and Immune modulation. May see better response in those patients with decreased NK cell activity and/or high RNAse-L.

Action- The active ingredient is Methisoprinol (Inosine Pranobex). Isoprinosine have both immunomodulating and antiviral properties and helps to treat acute and chronic viral infections.

Recommended Dosage - The prescribed dosage is one 500 mg cap twice a day Monday through Friday with none on the weekend. The following week the dose is 3 caps twice daily Monday through Friday with none on the weekend. Then, none the following week. Then repeat the cycle — Staying on for two months and off one.

Precautions- Very safe and approved in most countries except the U.S. (but it can still be shipped to the U.S.). There can be a temporary rise in uric acid (so be careful if you have gout). However, uric acid is low in most CFS patients and acts as an antioxidant, so this may actually be beneficial.

Note: The cost is $205 for a bottle of 100 plus $20 for shipping. With above dosing, patients will use 1 and 1/3 bottle (130 caps) every 3 months.

Here is an easy 10 point action plan to bolster your defenses!

1: Catch Enough Zzz’s
Enough quality sleep helps keep the immune lowering stress hormone, cortisol, in check. Stress, coffee, and the average western go-go-get-it-done lifestyle triggers the release of cortisol from the adrenal glands to help you cope and keep up. Cortisol, when in excess, not only impairs immune function but also causes insomnia, increases appetite and cravings, increases blood sugar, and weakens connective tissue. The same goes for too little cortisol, a very common concern with fibromyalgia and CFIDS. Additionally sleep deprived individuals secrete less leptin – a hormone regulating appetite and is associated with weight gain and obesity.

Action Tip: Take Rest & Restore at night before bed to ensure good quality and duration of sleep. Getting enough sleep helps keep cortisol in check. Getting good quality sleep ensures adequate “resetting and restoring” at night. For optimum immune function, ensure about 8 hours of sleep each night, depending on individual needs.
Ask your doctor for a prescription sleep medicine if you need more help getting to or staying asleep.

2: Time your Zzz’s optimally
Cortisol levels fluctuate throughout the day.  Early morning (2am) it begins rising, peaking around 7-8am to help you get up and face the day’s challenges.  It then gradually decreases reaching a low around 9:30-10pm – bedtime according to your body’s natural day-night rhythm, this is your time to rest and recharge. Also, Melatonin is a very important sleep regulating hormone that responds to nighttime darkness and is associated with refreshing sleep.

Action Tip: To make use of the deepest most restorative sleep, try to be in bed by 9:45pm as often as possible. This ensures the benefit of that magic 4 hour sleep window from 10pm-2am. You’ll wake refreshed with plenty of energy for the morning and be more productive too! ‘Adrenal Boost’ supports the stressed out adrenal glands in a very nutritive way if taken early in the morning – helping you with more stable energy and blood sugar through the day. Try to make your bedroom completely dark at night – use heavy curtains or blinds. Melatonin release from a darkened bedroom will help you sleep more soundly. Rest and Restore contains melatonin as part of a well balanced immune formula.

3: Control your Cortisol
We know our bodies respond to stresses (deadlines, job insecurities, arguments, worries, etc) by secreting the appropriate hormones. At first, your adrenal glands secrete more cortisol. Later after months or years they start to fatigue and secrete less and less. During this whole time thyroid function is compromised, sex hormone levels decrease leading to loss of libido and infertility, and your body becomes more sensitive to adrenaline.
After prolonged periods of stress, the normal cortisol rhythm can be altered, keeping you up at night and making you sleepy and tired during the day. The list continues with symptoms such as weakened memory, highly symptomatic menopause, blood sugar imbalances, high cholesterol, chronic pain, faster aging, weight gain, and Alzheimer’s disease.

Action Tip:
Try to avoid caffeinated beverages, especially in the morning, replace morning coffee with delicious ginseng or licorice* tea. Both these teas have a stimulating effect as they improve your general sense of well being (and also your stress hormone status) and they don’t bring you down to that lower low like caffeine does. Wean off of caffeine over a 2-4 month period to avoid withdrawal headaches. At night, take some Ashwaganda (Withania somnifera – the species name referring to its long-term sleep promoting effects) to help prepare your body for a restful, invigorating sleep, normalize your hormones, stimulate your immune system, and help you along the path to longevity. Phosphatidyl Serine also helps control the cortisol levels at night in a very meaningful way – take at least 600mg before bed and a total of 800mg per day.  If you are experiencing adrenal stress and exhaustion, I highly recommend you consult with an FFC or naturopathic physician. Different strategies are required for different stages of adrenal fatigue.
* Caution with high blood pressure

4: Move toward Immunity
Much of the total immunologic action takes part in your arteries, veins and lymphatic vessels. Lymphocytes flow through these compartments to do their immune surveillance, traveling in the arteries and veins through the blood vessel walls into the tissues and returning to the blood circulation again via the lymphatic vessels and lymph nodes that filter and eliminate bugs. Circulation in arteries, veins, and lymphatic vessels is greatly enhanced by muscle contractions. Increased blood flow and lymphatic drainage means increased immune surveillance and vigilance.

Action Tip:
Exercise and various treatments like hydrotherapy, far infra red sauna with contrast, massage, and dry skin brushing are all quite effective in achieving better circulation. Gentle exercise is also a great stress buster, and generally lowers cortisol.  When fit, you actually might need up to two hours less sleep per night. To encourage optimal blood flow and address inflammation and protein sequestration that may prevent white blood cells from moving freely, consider CoAgClear – these enzymes also help digest biofilms in which bacteria hide away from the immune system and from antibiotics.
[Individualization hint: some people feel (a) tired and relaxed while others feel (b) tired and wired after exercise.  Use your own body’s response to exercise to determine if you should exercise in the mornings (b’s) or evenings (a’s).]

5: ACE your Immune System
Healthy white blood cells can contain up to 150 times more Vitamin C than blood plasma – when you are low in Vitamin C your white blood cells don’t work as well. Sufficient Vitamin C is also crucial in the healthy stress response, and is decreased by aging, smoking, stress, and not eating enough fresh fruits and vegetables. Other antioxidants like vitamins A, D, E, and most of the B’s, selenium, zinc, glutathione, and beta-carotene also play an integral role in directly supporting healthy immune function.

Action Tip: Experts disagree on how much vitamin C is optimal for individuals. Linus Pauling took up to 10 grams per day (10,000 mg); the RDA ranges from 15-125 mg.  Amounts up to 3 grams (3,000 mg) are considered safe and will increase your immune system function dramatically. Antiox is a sensible option to increase your ability to scavenge free radicals that play a role in decreased immunity and also to help limit damage to your cells during times of increased immune activity.
Cod liver oil is singularly one of the most beneficial wintertime supports. It contains vitamins A and D, and also omega 3 fatty acids – all very important in supporting mucous membrane immunity in the respiratory system that is the primary immune barrier to flu viruses. (But remember, vitamin A should be used sparingly in pregnancy!)

6: Harness Plant Power
What you eat daily can affect your immune system dramatically. Many plants and mushrooms have the amazing ability to stimulate white blood cells to greater activity, increase the rate of white blood cell production, and/or have a direct antimicrobial action. Some plants increase our resistance to stress and lower cortisol, indirectly stimulating immune function. What a bonus to have friends like these looking after us during the winter. Eating more plant foods will also displace animal proteins and meats that contain saturated fats, animal and synthetic hormones, and loads of agricultural pesticides that animal tissues bio-accumulate.  We encourage you to try new ideas and add more herbs and vegetables to your diet.

Action Tip: Harness Plant Power by eating more fresh plant foods high in vitamins, minerals, enzymes, fiber, and good fats. Cook with shitake, maitake, and oyster mushrooms, garlic, onions, ginger, cayenne, and turmeric. Ensure adequate intake of deeply colored red, yellow, and green vegetables for a balanced blend of natural carotenes and bioflavonoids. Be creative, approach cooking with wild abandon. Make nutritious, scrumptious mushroom and vegetable soups, stews, and stir fries to energize and vitalize you through the cold grey months. Anti-Viral, Leuko-Stim and Maitake D Fraction are very effective focused formulae to ensure a competent and focused immune system in the wintertime.

7: Feed Your Fighting Force!
If you’re already sick, there’s no need to take it lying down. Being proactive will shorten your downtime considerably and make it less likely that you will pass your illness on to your family, friends or co-workers.

Action Tip:
Feed your body’s fighting force with any of the following herbs alone or in combination. They are taken different ways – in your food, as a tea, as capsules, or all of the above.
Astragalus Root: increases activity of killer T-cells (the body’s first line of defense), macrophages and phagocytes
Cayenne Pepper: reduces fevers and stimulates blood circulation
Echinacea: stimulates the immune response by increasing T-lymphocytes, macrophages, and interferon activity
Garlic: is anti-microbial and anti-fungal
Lomatium and Larch (Larix): destroy viruses by interfering with certain processes necessary for viral replication and directly stimulate phagocytosis (literally, eating of (bad) cells)
Olive Leaf Extract: supports the immune system and promotes beneficial microflora.  Olive leaf also contains bioflavonoids which increase its natural anti-viral activity.
Oregano Oil: is a powerful antibacterial agent effective in killing many types of bacteria that cause upper respiratory and intestinal infections.
Licorice*: is very effective in killing viruses, including Herpes and Epstein-Barr viruses – it prevents the formation of certain viral proteins, and helps kill them in the cells where they replicate. Licorice tea can be a delicious part of your antiviral program. * Caution – in sensitive people licorice can increase blood pressure.
Maitake and medicinal mushrooms: increases natural killers cell’s action to actively destroy infectious agents and also cells infected with viruses and intracellular bacteria. They also play a very important role in detecting and destroying cancer cells.
Botanical medicines can be safely combined with other immune enhancing substances for quicker recovery.
8: Maintain Your System
Plant sterols and sterolins can play a very important action in immune modulation. They enhance your immune system’s ability to respond flexibly and adequately to acute challenges. Due to this immune balancing effect phytosterols have some marvelous side effects. They may reduce symptoms of joint pain and stiffness, have been shown to increase T- cell proliferation by an average of 58%, support healthy prostate function, and assist in maintaining healthy cholesterol levels.
The thymus gland, located right behind the breast bone, plays a very important role in the maturation and programming of T lymphocytes. T cells play a very important role in recognizing and signaling the attack when infectious agents are present, but also in ensuring that your immune system does not attack your body – something that happens in auto-immune diseases.

Action Tip:
Maintain your immune system by increasing your intake of phytosterols - eat more plant based foods. They may also be taken as supplements. Ginseng** and Astragalus are plants you can use longer term for enhanced immunity.
Thymus derived proteins are clinically very helpful in supporting the immune system during acute challenges and in ensuring that a competent cell mediated immune reaction is mounted. ProBoost contains thymic fractions that enhance immune reactions to all infectious agents.
**Even though ginseng is generally a very safe all over hormonal and body tonic, it may increase blood pressure in rare cases.

9: Boost by Breathing
Breathing not only keeps you alive, but is a wonderful nervous system regulating tool. Breathing is also unique in that it is an automatic body function we have almost complete control over. Certain breathing patterns have been associated with significant increases in immunity.

Action Tip:  To increase oxygen to your body and brain and get rid of metabolic wastes: Place your left hand on your stomach, with the center of your palm over your belly button. Place your right thumb on the pulse of your left wrist, and note your pulse rate, rhythm, and amplitude. In your mind’s eye, locate three parts of the torso: belly, lower lungs, and upper lungs. Breathe into the belly, gently filling it, then move the breath into filling the lower lungs, then all the way up under the collarbones into the upper lungs. Exhale slowly with one long breath. Try to have your exhalation time twice as long as inhalation time.  Repeat 6 times, and then breathe regularly. Be conscious of pulse rate, rhythm, and amplitude and notice the difference. What a great in-and-out-of-office stress buster this is, and no one will know when you are doing it.
Avoid chronic disease, just breathe!!

10: Heal with Homeopathy
Homeopathic medicine is one of the most effective and safe ways to focus your immune surveillance on the specific challenges winter brings. Homeopathic medicine has been in use for over 200 years, and is well tried and trusted, having proved itself in many influenza and other infectious disease epidemics. These potent medicines are very affordable, and can be considered a “natural” flu shot.  This non-chemical medicine can be administered either by mouth or through an injection to both prevent and fight the flu.

Action Tip:
Try general homeopathic immune boosting and flu preventive medicines like Ferrum phosphoricum, Engystol and GrippHeel in combination, Influenzinum, Oscillococcinum, or Dolicoccil as an effective safe flu preventative measure and treatment that leaves no chemical residue in the body.
Hope you are also looking forward to the transition of the season with immune readiness.

What is Naturopathic Medicine? Naturopathic medicine is the art and science of restoring your body and health by following specific rules.  These rules are under the basic assumption that nature is orderly and this orderliness is designed to result in ongoing life and well being. This natural and dependable orderliness is believed to be guided by a kind of inner wisdom that balances ones body. 

Naturopathic physicians are licensed and trained in the art and science of natural healthcare at accredited medical colleges and are educated in standard medical curriculum, along with holistic and nontoxic approaches to treatment.  ND’s or Naturopathic physicians also have a strong emphasis on disease prevention and optimizing wellness; and provide a natural means to restoring your bodies’ natural composition. Naturopathic physicians often partner with conventional medical doctors to provide alternative therapies in conjunction with conventional medicine.

We take rigorous professional board exams so that we may be licensed as a primary care doctor and incorporates a natural approach to treatment when treating patients.

What are the benefits of seeing a Naturopath?  Naturopath treatments encompass both traditional and holistic methods, which is what I provide patients at the FFC Center of Portland.  I am able to improve the quality of life to my patients by practicing integrated medicine that incorporates effective treatments from both conventional and natural medicine.

The real benefit lies in the way I combine the conventional medical model with a vital, biological, organ based approach. This enables me to identify specific areas of intervention and to enhance the vitality and function of specific organs and organ systems to restore energy health.

There are over 200 symptoms documented for PMS and four main patterns in which this can be classified according to the perceived cause. In most individuals that are suffering from PMS there is a mixed pattern - more than one mechanism causing the symptom pattern.

Diagnose your PMS type:

The four following PMS patterns can be used to easily classify yourself into one or more biochemical/hormonal types depending on your symptoms. Many PMS sufferers can be classified into at least two types depending on the symptoms experienced.

Estrogen dominant:
If you experience symptoms of  anxiety, insomnia,irritability,aggression and general nervous tension, sometimes without knowing why you are so upset, feel alone no more. Up to 80% of PMS sufferers experience these symptoms. This is generally caused by an increase in estrogen in relation to progesterone, or luteal phase estrogen dominance. 

Water carrier:
This type is characterized by weight gain, abdominal bloating, swelling of the hands, feet,  face, and painful breast swelling. This is the second most frequent symptom group, affecting up to 66% of PMS sufferers. These symptoms often occur at the same time as the estrogen  dominant symptoms, and correlate with decreased dopamine and an imbalance in the hormonal system that regulates water and mineral balance (renin-angiotensin-aldosterone axis).

Carb Queen:
If you are a carb queen at the end of the month and crave    sweets, experience low blood sugar with headaches, fatigue, dizziness, faintness, palpitations and shakiness, you need some serious blood sugar support. You might also notice increased weight, acne and abnormal hair growth. Blood sugar instability and insulin resistance lead to polycystic ovarian syndrome or PCOS. You might have a higher risk of diabetes and heart disease.

The Downs:
Depression (a general down feeling, sometimes with suicidal thoughts) in the premenstrual period is caused by an excess of progesterone in comparison with estrogen. Neurotransmitter imbalances add to the depression, but this is  something that can be corrected. I also highly recommend that you ask one of our doctors to test your body lead levels as premenstrual depression has been associated with high hair lead levels.

Help yourself according to your type: (Product suggestions included, but discuss with your FFC physician to make sure it is appropriate to use)

Action list or Estrogen Dominant: Do liver and bile flow support, stay regular  with ground flax seed, avoid plastics, supplement safely with activated Vit B6, support progesterone with Vitex & move toward healthier hormones.

Action list for Water Carrier : Worry about swelling and breast pain no more…… well, despite some immediate relief, it will take a few cycles to have full effect.  Add evening primrose oil and Vit E, take enough Vit B6 and get friendly with magnesium.

Action list for the Carb Queen : Your sugar cravings indicate nutritional deficiency along with hormonal imbalance. You most likely are in need of omega three fatty  acids, B-vitamins and minerals. This explains the sugar cravings, adrenal sluggishness, and inflammation in your body. Supplement with fish oil and/or evening primrose or borage seed oil to correct your blood sugar instability. Feed your deficiencies not your craving. Eat plant proteins like nuts. Add omega 3 fats, magnesium, chromium, and B’s. Clean your liver, feed on flax, and nourish your brain with B’s and aminos.

Action list for The Downs: We need to increase your estrogen to progesterone level. Use daily liver support and flax seeds to balance hormone ratios as discussed under Estrogen dominance. Take Black cohosh (Cimicifuga racemosa), eat soy to increase estrogen naturally. Find a doctor that knows how to balance brain hormones with the use of amino acids. Keep you liver clean, fill up with flax, encourage estrogen with herbal Black cohosh, consume some tofu and consider brain balance for brighter days.

To make sure we are interpreting the symptoms right, confirm with laboratory testing through your doctors office. Reliable hormone level measurements will also enable your physician to accurately prescribe bio-identical hormones for fast and reliable symptom relief.

No medicine can take the place of an active fun filled lifestyle and a healthy high fiber diet packet with fresh fruit and vegetables. I highly recommend approaching vegetable foods with wild abandon and enjoy a healthful body.

Integrated medicine has its focus on health and healing rather than disease and procedural treatments. It views patients as whole people with minds and spirits as well as bodies and includes these dimensions in the diagnosis and treatment. It also requires patients and doctors to work together to maintain health by paying attention to lifestyle factors such as diet, exercise, quality of rest and sleep, and the nature of interpersonal relationships.

The awareness cultivated by integrated medicine practitioners’ results in a drastically different consultation process. This process focuses on the whole person and works to help doctors identify the different pieces of the health puzzle and place them together. Integrated medicine is not about teaching doctors to use herbs instead of drugs, it is a philosophy of inclusion and openness; the openness to use modern day biochemistry and medical science while at the same time studying and addressing the dynamic aspects of the illness. 

Integrated treatment protocols require active patient participation because its not just about taking pills, it’s about caring for the whole body, mind, and spirit through lifestyle changes and through the doctor honoring a ‘whole-person’ bio-psychosocial perspective. Research shows that the consultation process and holistic approach adopted by practitioners of complementary medicine make patients feel more in control of their illness and of the recovery process – patients have choices in the type of treatments and modalities used and also the pace of the restorative effort.

Integrated medicine restores core values which have been eroded away by social and economic forces.  It is good, wholesome medicine and we have every hope and intension for the effective integrated medicine of today to become the mainstream medicine of the future.

The diet-gene-health interaction is receiving a lot of attention by research scientists as it is proving to be a very effective way to control disease outcome with more than just condition-specific positive changes. The newest studies indicate that in as little as in three months of implementing a healthy lifestyle, prostate cancer cells changed the expression of about 500 genes.

In the latest 2008 prostate cancer study, free PSA was reduced and most importantly, known cancer causing genes were down regulated and protective genes were switched on. This is very positive as these are genes that code for inflammation, fat metabolism and oxidation – all processes playing very important roles in the development in most first world chronic disease. The other important change observed in this group of men were weight loss and central obesity (a risk factor increasing all cause mortality), lowered blood pressure and lipid profiles among other improvements. The medicine used: eating a diet rich in fruits, vegetables, whole grains, legumes and soy products, moderate exercise such as walking for half an hour a day, and an hour of daily stress management methods such as meditation.

The next important step is to find out how to make sure you have the right nutrition for your body type and genetic expression.  One of the more specific and individualized ways of assuring you are on the right track, is though Nutritional Genomic Testing. Currently tests that assess your individual expression of genes that either predispose you for, or protect you against cardiovascular disease, neurological disorders, hormonal disorders, inflammatory conditions, immune and auto-immune conditions, environmental toxin related diseases, osteoporosis and autism to name the most important ones. The NutriGenomic tests include measures of specific defects in genetic expression/enzymes and specific interventions that would be most effective at correcting biochemical blocks or bottlenecks causing lack if immunity and a buildup of undesirable chemicals like cholesterol, toxins, proteins and hormones.

Many people suffering from Fibromyalgia and Chronic Fatigue Syndrome have challenges with the above. The great news is that now we can test to see where the problems are and which nutrients and medicines are needed to compensate for the suboptimal genetic expressions predisposing folks to have problems.

Back to basics: we are and become what we eat. Now we have science guiding us in what we should eat for our specific individual genetic make up to ensure better health. With the help of functional medicine doctors you can identify and prevent diseases before they become symptomatic.

The sugar roller coaster

The body needs fuel to run efficiently, just like your car needs gas. People with Fibromyalgia and Chronic Fatigue are no exceptions. Carbohydrates you put into your mouth is broken down to particles that your body uses: glucose, vitamins, and minerals or flushed out as waste.
When you eat a high sugar food, your body gets a sugar “rush” because the glucose levels rise so fast.  Your body must maintain balance and too much glucose can actually be dangerous to your cells, organs and nervous system.  The “alarm” goes off in response and sends insulin to carry the glucose out of the blood and into the cells. If there is not enough room in the cell, the body stores this extra fuel as fat.

The high level of glucose also triggers brain chemicals such as dopamine and that makes us feel better, but only for a short while. Some people can crave that good feeling and become “addicted” to high sugar foods.

After the glucose is gone the levels drop and this again triggers the body to get more.  You end up on a roller coaster of blood sugar ups and downs when this happens.

Sugar in foods

Avoiding foods that are simple, refined sugars helps to prevent the roller coaster ride.  Foods like this are usually “white”.  White bread, white flour, white rice, potatoes; any food that has a large amount of easily digested carbohydrates in relatively small portions can be in this category.

This may sound simple but it is not easy.  Sure, it is obvious your candy bar or ice cream cone, or donut are made with sugar.  The average 12 oz soda has 10 teaspoons of sugar!

I put fruit juices in a hidden sugar category.  Even the 100 percent juice made with fructose ( aka fruit sugar) reacts as if you have poured a simple carbohydrate into the gut but now it is in a  liquid form that can charge quickly into the blood stream as glucose and set off the alarm to start the roller coaster. Although fructose is better utilized by the body than sucrose, the reaction on the body is the same.

Other types of hidden sugar can be cleverly disguised. Take a look at your favorite coffee creamer and notice the ingredient: high fructose corn syrup. This product is nothing more than oil and sugar. Any product with high fructose corn syrup is something you should avoid.   Ketchup and other condiments can contain sugar as well.

One important tool you can use is to learn the names of sugars. The hint is the “ose” on the end of the word. Fructose, sucrose, lactose, maltose, are just a few.

Cortisol and cravings

Your cells and your brain must have a constant supply of glucose to function. The body has many systems to maintain this critical function. It is not surprising hormones can also play a role in sugar cravings.

The adrenal glands put out cortisol in response to stress.  If your adrenal glands have been under a constant stress they can become “tired”, just like you.  This causes the production of cortisol  to be reduced and you can get symptoms like sugar cravings, low blood sugar and shakiness when you are hungry.  We call this “adrenal fatigue” and your FFC doctor can work with you to balance your hormone levels which often alleviate the sugar cravings.

Yeast

Overgrowth of yeast, especially in the gut, can trigger sugar cravings.  Yeast like warm, moist, sweet places.  The problem is too many yeast in the body can block the body from absorbing essential nutrients and contribute to fatigue and pain.
Symptoms of yeast overgrowth can be sugar cravings, gas, bloating, diarrhea, recurring vaginal infections, rashes, recurring sinus infections among others.  Blood and stool test can help detect yeast in your body.  Your history form at FFC will have questions to help your provider determine if yeast is a problem for you.

A good diet can help to control yeast. Your FFC provider can also prescribe supplements and antifungal medications specifically for yeast.

The bottom line on eating for fibromyalgia and chronic fatigue:

1. Avoid white foods: processed refined products, white flour, potatoes, white rice.
2. Avoid sugar and foods that act like sugar in the body.
3. Eat a diet rich in complex carbohydrates, vegetables, whole fruits, whole grains.
4. Ask your provider about balancing hormones, especially cortisol.
5. Find out if yeast treatment is right for you.

I had an appointment at the Center last week with Dr. G.   I relayed to Dr. G that overall I felt great; however, I have had a nagging not-so-good feeling lately.  I moved mulch two weeks ago.  I knew that I had to “spread out” the work.  I knew that if I attempted too much in too little time, I would suffer in the end.  In order to accomplish my tasks, I completed intervals of work and rest.   The tasks had spread out over two evenings and two weekend days.  I was happy that I had finished the task and overall had felt ok.  Unfortunately a day later at work, I felt extremely tired and worn out and had to go home.  I ended up working ½ days as I really didn’t feel well enough to work full days.  I have also had a persistent non-productive cough.  This whole feeling has somewhat baffled me as it doesn’t really feel like fibro.  I had the parvo virus a few months ago and Dr. G feels it could be another round of parvo.  Unfortunately there isn’t any specific medicine or supplements for parvo.  I am also taking azithromycin as the last two blood works revealed elevated levels for mycoplasma pneumonia.  It’s hard to believe my immune system has succumbed to some of these illnesses.

My work has been extremely stressful and I’m sure that isn’t helping things either.  We are in the process of a large project.  I have learned how to say NO a few months ago; however, I find it interesting that sometimes people do not respect your decision to say NO.  NO means NO!  We live in such a fast-paced, overachieving environment that sometimes people just don’t get it.   If you don’t embrace the overzealous behavior, you are frowned upon.  I have had to become a “bitch” (for lack of a better word) in order to get my point across that my health is #1 and I know my limitations irregardless of how I look.

I believe that the emotional and psychological healing from fibro can be very difficult.  For many with fibro, we have had to have someone “validate” that the illness even exists.  Once we have that validation (and that could take years) we work on a treatment protocol with our doctor.  There is a part of the treatment protocol that the doctor cannot really help with….and that is basically reprogramming your mind with your body’s capabilities.  You have to absolutely be cognizant with each and every decision you make.  It is so easy to get caught in the moment and believe that you can live your life as you had once known.

I believe I can accurately gauge my physical capabilities; however, I am still working on gauging the emotional and stress limitations for my body.  For me, it is very hard to gauge my limitations in these areas.  I can remember Dr. G telling me “stress is cumulative”.  While I completely understand what he is saying….I am at a loss to know when too much is too much.  I don’t go out of my way to expose myself to emotional and stressful situations….life in general is stressful.  In the game of life, how do I blend with “normal people” without crashing and burning?  That is truly the million dollar question.

In closing, I have come a long way in the last several months.  I’ve never dreamed that I could feel good again.  I am working on my emotional healing process and will share my journey.  I have a wonderful husband and am grateful to have him.  As many know, fibro is not only hard on the patient…having fibro truly has an impact on the entire family. I am also thankful for the wonderful staff at King of Prussia.  I look forward to my visits each month and chatting with everyone at the Center.  They have truly become a part of my family.  I absolutely love Beth.  She is truly a breath of fresh air.  She brings “life and fun” to the patients.  Her loving, caring nature is important to fibro patients and their treatment.

I know that to stay in this war against the fibro, I must stay on track and continually add more “firepower” to my army by eating properly, taking my vitamins, supplements, and prescriptions as well as reducing the stress in my life.  Take care and more to follow next month.

Lisa