Numbness or Tingling

If your life is afflicted by numbness or tingling in the arms, hands, fingers, legs, feet or toes then you will be interested in this clinical study that showed…

How Patients Significantly Improved Their Sharp Pains, Grip Strength, and Eliminated Numbness and Tingling Without Drugs or Surgery

Numbness, tingling, and pain affects all parts of your life

Numbness and tingling is a huge problem which affects every part of your life from sleeping, sitting or walking.  The thought of getting a good night sleep or playing with your kids or grandchildren may seem like a pipe dream because your arms or legs are in too much pain and may even be weak.

Maybe you’re frustrated because you’ve been told that you have to live with it as all the medical testing indicates that you shouldn’t have a problem. Or maybe you’re even fearful because the only options left are drugs with heavy side effects or surgery.

I can tell you one thing…… you are not alone. Millions of people suffer from some form of peripheral neuropathy which can be caused by different things. It is described by webmd.com as a condition that results when nerves from the brain and spinal cord which carry messages to and from the rest of the body are damaged or diseased.

This condition obstructs the nerve signals that control your muscles, joints, connective tissues and organs and if ignored could lead to more serious complications.

“I feel like I’m 30 years older than I actually am.  I can’t walk great distances without pain.  My hands go numb while doing the simplest activities like watching tv or lying in bed.  I am tired of living this way.”

More Pills Are Not the Solution

There have been many clinical studies which have demonstrated the benefit of chiropractic and nerve conditions:

Patients showed an 85.5% resolution of the nerve symptoms after only 9 chiropractic treatments. – Journal of Chiropractic Medicine 2008

With chiropractic care, patients had “significant improvement in perceived comfort and function, nerve conduction and finger sensation overall.” – JMPT 1998

“Significant increase in grip strength and normalization of motor and sensory latencies were noted. Orthopedic tests were negative. Symptoms dissipated.” – JMPT 1994

What these studies mean is that there is hope for you to get your life back.

Where should you start?

Finding the cause of your neuropathy is where you should start.  The doctor of chiropractic is trained to identify the causes of neuropathic conditions and if your case is beyond the scope of chiropractic you would be referred to the appropriate health professional.  However, often these conditions are caused by a degeneration or misalignment of the spine which can press on the roots of the nerves.  This pressure can arise from the bones or intervertebral discs anywhere on the spine from the base of the head down to the tail bone.

Whether you have been to a chiropractor before or this would be your first experience, you may be wondering what to expect with us.  We want you to understand everything about your case and our procedures before we get started.  Our exams are thorough and our patients describe our techniques as “gentle and effective”.  We have many techniques that we can use to ensure that you are comfortable without hindering the results of your care and progress.

The goal is to release pressure on the nerves to allow your body to heal.

“I wish I had found you sooner”

The first step is to help you find the right practitioner in your area.  We know that you may have tried everything else without success but we could help you find the answer to your nerve problems.  We hear this from many people…

We want to make it easy for you to explore if we can help which is why we’re extending this opportunity to you.   We have a network of doctors in the United States, Canada, and the United Kingdom and have let us know that they will provide an examination for you for over 65% off so that you can get the answers to your questions…. finally.  We will connect you with them for an appointment

You would receive all of what is included with our full initial consultation:

  • A thorough examination exploring all potential causes of your condition
  • A complete neuromuscular examination
  • Specialized testing which may include x-rays if necessary. This can help to determine if any spinal problems are contributing to your condition
  • An in-depth review and analysis or your findings
  • A detailed plan of the course of action
  • We’ll really listen to all of your concerns, answer all your questions and let you know how we can help and what to expect.

The goal of this evaluation is to help find the problem and then correct it.  Imagine what your life could be like without these frustrating nerve problems.  In no time you could be feeling normal again.

Exclusive Numbness and Tingling Evaluation Website Offer

Your life could change for the better.  It’s time to start your body on the right path towards living normally again.  Watch your mobility improve, muscles relax and your pain ease up.

It’s so easy to take advantage of our network of doctors and the over 65% savings for your initial exam.  Simply fill out the form below and we will contact you to arrange the best health professional in your area that can help.

Foods to Avoid with Fibromyalgia

foods to avoid with fibromyalgia
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This is a list of foods that you should avoid if faced with Fibromyalgia symptoms:

  • Sugar
  • Bad Fats
  • Grains
  • Caffeine
  • Aspartame & Artificial Sweeteners
  • Gluten
  • Dairy
  • MSG

Believe it or not, what you eat has a major impact on how you feel.  Do you believe or have been told that you suffer from fibromyalgia?  Whether you think you have mild or severe fibromyalgia symptoms, consider following a proper fibromyalgia diet in order to manage your condition successfully.

At Family Health Advocacy we always promote addressing the underlying cause of your symptoms as the ultimate goal however when you’re stuck in a chronic pain cycle we understand that sometimes you need a little help to break free.

Join our Facebook Support Group for FREE and get instant access to the Truth About Fibromyalgia Video Series available within the group.

foods to avoid with fibromyalgia

Fibroyalgia Diet – Foods That Help Fibromyalgia

This is a list of foods that may help with Fibromyalgia symptoms:

  • Foods rich in Magnesium
    • Spinach
    • Quinoa
    • Almonds
    • Cashews
    • Peanuts
    • Dark Chocolate
  • Foods rich in B12
    • Grass Fed Beef, liver, and chicken.
    • Fish and shellfish
    • Eggs
  • Turmeric
  • Water (Lot’s of it!)
  • Avocados
  • Nuts and Seeds
  • Other healthy fats
    • coconut oil
    • grapeseed

The Best Diet for Fibromyalgia

When it comes to fibromyalgia and diet, it’s more about what you shouldn’t eat then what you should.  I think nearly everybody who has the slightest interest in health or nutrition knows how bad sugar is.  Not only is it responsible for the obesity epidemic in North America, but it is also one of the main culprits for disease and lowered immunity.  Sugar consumption has been linked to diseases ranging from metabolic syndromes, chronic fatigue, diabetes and headaches to cardiovascular disease, ADHD, cancer, emotional problems (ie. depression) and of course inflammation and chronic pain syndromes.

The Simple Truth About Sugar

Sugar has no nutritional value.  Consider this, sugars and simple carbohydrates may be easy go-to foods when you are on the run or too tired to prepare a meal.  However, that little bump of energy will result in a sugar crash which will cost you more energy in the long run.

Remember, high glycemic index foods will raise your blood sugar fast and then drop it quickly.  Thus, resulting in reactive hypoglycemia.  Also note, there is no vitamin, mineral, or fiber value in sugar.  When you consume sugar, you are depleting nutrients that have been stored because your body needs to use energy to heal from the havoc sugar creates in your system.

fibromyalgia diet

Sugar Addiction

Just like cocaine, people can have a strong addiction to sugar.  Most people don’t even know it.  Some researchers believe in order for people to deal with their sugar  addiction, they should be treated in the same way as people addicted to drugs.

Sugar metabolically shifts your body from a fat-burning machine to a sugar-burning, energy-saving machine.  It shifts your body into a starvation mode.  Even though you have plenty of energy stored, your cravings for more sugar remain.

The Effects Of Sugar On Leptin & Insulin Levels In Your Body

High glycemic index foods or sugary foods raise insulin and leptin levels significantly.  Eventually leading to insulin and leptin resistance.  Eliminating sugars allows for your body to heal from the resistance and return to homeostasis or a balanced state.  In fact, a nutrition plan eliminating sugars for a period of time is necessary to allow for leptin and insulin levels
to be regulated and receptors to heal.

Eventually, you will be able to re-introduce “healthier” natural sugars in moderation.  When
leptin and insulin levels are restored, your body will shift back to a fat-burning and energy-using machine. Also, your appetite will regulate.  This means you will have more energy.  The fatigue associated with your fibromyalgia will decrease.  Your muscles will be stronger and your cravings will be minimized.

Hidden Sources Of Sugar

It’s easy to point out sources of sugar in the convenience store like candy, soda, chocolate bars, and sugar-coated cereals.  However, there are a lot of hidden sources of sugar we consume regularly.

Examples Of Food Items With Hidden Sources Of Sugars include:
  • crackers
  • bread
  • energy bars
  • yogurt
  • pizza
  • fruit drinks

Even foods promoted as “healthy” or “natural” are layered with sugars.  According to the U.S. Department of Agriculture, the average consumption of sugar per person, per year in 2015 was 94 grams per day or 76 pounds per year—which is more than a five-pound bag of sugar each month.  This is crazy!

It’s difficult for consumers to truly understand the sugar content in food sources due to lax labeling guidelines.  The Nutrition Facts label does not list “added sugars” due to the manufacturer’s difficulty in determining the amount of added sugars in a food or drink.

Common Sugars & Their Aliases

During processing, some sugars are converted to other ingredients.  You can now see how the “Nutrition Facts” on the label can be misleading.  More important than the Nutrition Facts is the “Ingredient List.”  Added sugars are only listed in the Ingredient List.

Ingredients are listed in the order of weight, from most to least.  Manufacturers can also easily disguise the layers of sugar in the product by listing them as different names.  There are at least 57 different names for sugar that they can use.

Common Sugars Or Aliases Found In Ingredient Lists Include:

  • high fructose corn syrup
  • sucrose
  • evaporated cane juice
  • barley malt
  • fructose
  • honey
  • dextrose
  • raw sugar
  • maple syrup
  • invert sugar maltose
  • white sugar
  • rice syrup
  • sugar syrup
  • rice malt
  • corn sweetener
  • agave
  • nectar
  • Maltodextrin
  • fruit juice concentrates
  • glucose
  • lactose
  • cane crystals
fibromyalgia and sugar

So, if the manufacturer list the sugars as separate ingredients, the overall quantity of sugar is divided.  Therefore it will be spread throughout the ingredient list to appear less offensive.  Don’t run off and buy “sugar-free” products either!  It’s a trap!

Read the label as aspartame is often added to “sugar-free” products.  Aspartame is a neurotoxin that has a major impact on your health.  Stay away from sugar and even farther from Aspartame.

Helma’s Chronic Pain Story

“Over 15 years ago, I suffered from back pain.  It was so painful that I was unable to go to the gym.  Something I loved doing!  I was constantly tired and always reaching for food, hoping it would increase my energy.  Essentially I became a sugar addict.

I was sedentary, tired, making bad food choices, and spiraling into poor health.  The pain never went away.  In fact it was getting worse. 

I was frustrated and tired of it.  I was diagnosed with high blood pressure and
high cholesterol and started taking medication ten years ago.  To top it all off, I was also diagnosed with depression.

The idea that I would have to suffer like this for the rest of my life gave me anxiety.  Even my career was at stake.  I was frequently calling in sick and inconsistent with my quality of work.

I watched as my colleagues got promoted within the company as I was essentially left behind.

Luckily, at the age of 55, my friend referred me to a Family Health Advocacy practitioner who is a functional medicine practitioner.

I followed their protocol, improving my nutrition.  Making practical changes.  I
was given guidance on exactly what to eat and not eat.  It was explained to me why and how certain foods serve my body well and their benefits.

With accountability and a better understanding of how my body works, I started to see changes after week one.  I found making changes to my food choices to be simple. Within four weeks, I had more energy and had lost 15 pounds.

Of course with the weight loss and feeling the energy I desperately craved, my mood changed.  I could see my relationship with my husband start to strengthen.  We started to become more active together and enjoyed each other’s company on evening walks.

My entire family embraced the change in my food and lifestyle.  We no longer had pop, chips, chocolate, sugary cereals, and granola bars in our kitchen cupboards.  My counter and fridge came alive with the colour of live fresh foods.

One year after I started the program, I had lost 58 lbs and I was still losing weight. 

Last weekend my entire family went on a ski trip.  This would have once been a distant
unreachable dream, and now I feel like I’m living again.

Without my friend’s help, I would still be in that dark place.  I am grateful he pointed me in the right direction.  By giving me guidance and a personalized plan that actually worked, my functional medicine practitioner brought me back to life.”

Fibromyalgia Test
Click to take our Fibromyalgia Test!

Gluten and Fibromyalgia

Processed Grains Are Taking Over North America

Grains are rarely found as whole grains anymore in the Western world.  Grains are now highly processed for convenient human consumption.  This results in the loss of their nutritional value.

In North America, consumption of processed grains is higher than ever before!  Grains are cheap to manufacture and they hold a long shelf life.  Compare the five- to seven-day shelf life of an organic whole grain loaf of bread, free of artificial preservatives, to that of pre sliced white Wonder Bread at 13+ days of shelf life.  It’s easy to see how someone who doesn’t understand the negative health impact of consuming processed refined grains can
be swayed by the long shelf life and thin price point.

Consumers love processed or refined grains because they are easy to prepare.  Because of this, they have now a cultural staple in our meals.  Refined and processed grains typically have a higher glycemic index and turn to sugars in your digestive tract.  This contributes to the sugar cascade resulting inflammation.

gluten and fibromyalgia

Are You A Glutton For Gluten?  Consider This!

Symptoms of gluten sensitivity can be different for each individual and can present themselves in varying degrees and are similar to those of fibromyalgia.

Symptoms Of Gluten Sensitivity And Fibromyalgia Include:

  • fibro-fog or brain fog
  • weight loss resistance
  • migraines/headaches
  • fatigue
  • irritability
  • mood changes
  • depression
  • lack of muscle control
  • chronic muscle pain
  • digestive problems like bloating
  • widespread inflammation leading to increased pain

In our clinical experience, we have observed many patients who have had a noticeable decrease in pain when they eliminate gluten from their diet.  Furthermore, a study in Rheumatology International found that patients with Fibromyalgia achieved significant improvements when they went on a gluten-free diet.

How Nutrition Affects Your Overall Health

Countless studies and research support the fact that your nutrition affects your overall health.  Consuming sugar, processed grains, and other inflammatory foods wreak havoc on your body.  Gluten (wheat) actually damages the lining of the digestive system leading to a lack of nutrients being absorbed.  For example, vitamins such as B12 and all fat-soluble vitamins, are often deficient in fibromyalgia sufferers, resulting in further inflammation.

Symptoms Of Gluten Sensitivity Causing Inflammation:
  • Digestive problems (bloating, constipation, diarrhea)
  • Fatigue
  • Sleep disturbances
  • Brain fog (“fibro fog” sound familiar?)
  • Weight gain
  • Widespread pain
  • Headaches/migraines
  • Yeast infections
  • Acid reflux/GERD

All of the gluten sensitivity symptoms are very similar to those of fibromyalgia.  Is it becoming more clear how important nutrition is to your health and well-being?

Fibromyalgia Diet Mayo Clinic Facts

Although the Mayo Clinic doesn’t offer much guidance for patients when it comes to Fibromylgia and diet, check out this article from WebMD to see what they’re saying:  Fibromyalgia Diet Plan

Remove Bad Fats and Add Good Fats

Fat has gotten a bad rap!  Not all fat is bad!  In fact, we need good fats in our diet as they have many health benefits.  Good fats deliver fat-soluble vitamins to our body.  Support metabolism, cell communication, immune function, and hormone regulation.  Good fats are important for proper brain function, decreasing symptoms of depression, and improving memory.

‘Bad fats’ such as hydrogenated and partially hydrogenated fats, also known as trans fats, cause cellular congestion and inflammation.  Bad fats are strongly linked to heart disease and diabetes.  Two of the many chronic diseases due to inflammation.

Bad fats causing cellular congestion and oxidative stress to the cells result in the development of symptoms associated with widespread inflammation, chronic fatigue syndrome, and fibromyalgia.  Bad fats result in decreased nerve transmission and decreased focus, memory, and brain function.

Why Are We Consuming Bad Fats?

Just like refined and processed grains, they are cheaper and have a longer shelf
life!  They are used in many packaged foods.  As a result, most people are consuming too much omega 6 and trans fat and not enough omega 3.  There is a ratio imbalance.  Most people eat a lot of trans fat without even realizing it.

Although it may be easy to spot the obvious bad fat foods that are fried and battered, the majority of our bad fat intake is hidden.  Most people look at the big square label on the side or back of a food box titled Nutrition facts.  This part of the food label
is confusing and misleading.  If the amount of trans fat in one serving size of that item contains less than 0.5 grams of trans fat, the product can then be labeled with “0 percent” trans fat.  The trick of the industry is to decrease the serving size so that they can manipulate the label to look like a cleaner product than it is!

Because of this, the next time you read the serving size, we are confident you will be feeling both frustrated and betrayed.  It is essential to read beyond the Nutrition Facts.  Dig deep into the ingredient list when grocery shopping, find the hidden sources!  Look for the words “partially hydrogenated” in the ingredient list.  If you see it, then the product contains bad fats!

severe fibromyalgia

Why Do Manufacturers Use Bad Fats Or Trans Fats In Their Foods?

Trans fats are used to make liquid vegetable oils more solid (like margarine) which increases shelf life and helps maintain the perceived “freshness” of the food.  That’s why you will find “hidden” sources of bad fats in packaged food items.

Examples Of Foods That Contain “Bad Fats” included:
  • crackers
  • coffee creamers
  • cookies
  • chips
  • doughnuts
  • frozen meals
  • pizza crust
  • margarine

If You Are Looking To Heal & Decrease Inflammation, Crank Up Your Essential Fatty Acid Intake!

It’s time to increase our good fat intake!  Good fats are the number one deficiency in North America and are essential for good health.

Examples Of ‘Good Fats’ Include:
  • avocados
  • coconut oil
  • olive oil
  • flax
  • fish
  • healthy meats
  • nuts
  • seeds

Meat can be healthy if you choose to use quality sources.  In fact, meat provides nutrients and amino acids, which are beneficial to healing fibromyalgia.  If you are a meat-eater, it’s important to consume only healthy meats.  These include grassfed or pasture-raised organic meats.  Choose free-roaming, hormone and antibiotic free.  These sources contain good fats in the ideal ratio.

Commercially Raised Animals VS Grass-fed Animals

Commercially raised animals are grain fed, which mean they are fed food that they don’t naturally eat.  Grain-fed animals have an altered fatty acid ratio and as a result, saturated fats become bad fats.

Grass-fed and pasture-raised animals contain essential fatty acids like arachidonic acid and conjugated linoleic acid (CLA).  A proper omega 3-6 ratio and helps detoxification.  CLA is great for people with fibromyalgia because it helps decrease stored fat that accumulate as a result of the inability to exercise.  It also helps to improve muscle mass.

Omega 3 has a powerful anti-inflammatory action.  This is the reason why it is the most common supplement for fibromyalgia patients.  When the omega 3-6 ratio is out of balance and there is more omega 6, it can result in increased inflammation and pain.

Best Supplements for Fibromyalgia

Quality meat is loaded with good fats but also contains other important nutrients.  Vitamin B12 being one of them.  Deficiency may appear similar to those symptoms of fibromyalgia.

  • dizziness
  • numbness
  • brain fog
  • fatigue
  • weakness
  • anxiety/depression
  • aches and pains
  • digestive issues
  • decreased coordination and balance

A simple blood test by your health practitioner can identify a deficiency.  A B12 supplement is one of the solutions to deficiency.

Creatine is found in meat and fish which helps with muscle function which is crucial when dealing with fibromyalgia.

Zinc is found in a variety of foods from meat, seafood, beans, seeds, lentils, and peas. It improves cognition and helps with “brain fog,” improves your mood and immune system.  Zinc is important because it is also on the anti-inflammatory team.

If you’re struggling to include these foods or are a vegetarian then you can always supplement to ensure you’re getting enough.  Always consult a registered health professional before adding any supplementation to your diet.

best supplements for fibromyalgia

Thinking of trying a vegetarian diet? Well it’s All In The Meat!

Meats are rich in Selenium.  This helps decrease inflammation, reduce free radicals and oxidative stress while increasing blood flow and circulation.  There are many benefits to eating quality meat.  However, they can be outweighed if they are highly processed commercial grade.  Not only are commercially raised animals being fed foods they don’t naturally eat but they are given antibiotics in order to stay disease free in the cramped unsanitary pens they live in.

These antibiotics are found in the end product, meat.  Hormones are also given to commercially raised animals to help “beef” them up.  Not something you necessarily want or need in your food! So, avoid processed meats as they often contain preservatives like sodium nitrite and salt which aggravates pain and swelling.

The bottom line: You aren’t what you eat…you are what you eat ate.  Choose your meats wisely.  Meat is top of the food chain and worth investing in.

Water

Coffee, tea, and soda are not thirst quenching.  In fact, they all contribute to dehydration and require you to drink more water.

Signs Of Dehydration Include:
  • thirst
  • fatigue
  • irritability
  • headache
  • feeling faint and dizzy
  • strong smelling and dark urine

Your bodyweight is made up of 60 percent water with 75 percent of muscles being made up of water.  You can see how water intake is important for proper function and health.

How Much Water Should I Consume On A Daily Bases?

You have probably read that, as a general rule, you should consume eight eight ounce glasses of water a day.  It’s referred to as the 8X8 rule.  8X8 is a start!  However, everybody is different in size and has different requirements.  Sweating, breathing, offsetting the drinking of diuretics, and getting rid of waste in your system requires more water intake.

When demands are high, you lose more fluid than you take in and become dehydrated.  You will want to adjust your water intake depending on how often and for how long you work out.  Also, you will need to adjust that rule if you are living in a hot climate since you are expelling water when you sweat.

Recommended water intake can be much more individualized.  There are a lot of different ways to calculate how much water you should consume.  Although the calculations may vary slightly, they all drive home the same undeniable fact.   Water is essential for good health and staying energized.

Additional Benefits Of Drinking Water Include:
  • controlling your body temperature
  • aiding digestion
  • carrying nutrients around your body
  • cushioning organs and joints
  • gets rid of waste
  • keeps your bowels regular

Tips to Increase Water Intake

1. Drink two cups of water before every meal.  Even breakfast!  We often think that we are hungrier than we are because we confuse hunger with dehydration.  Drinking before a meal will curb your appetite and help you with portion control.

2. Use a water container.  We both have water containers we use in our treatment rooms at the office.  Our team ensures that our water containers are full before our shift of seeing patients begins.  They refill the containers at least twice during a three-hour shift.  Water consumption is so important, however often forgotten about until signs of dehydration set in.

Not everyone has a team encouraging them to drink water and refilling their container throughout the day.  So, find a container you love and set a goal for how many refills you will need during that day.

3. Flavor Please!  We absolutely love water.  Some people don’t.  I get it.  Have no fear, infusion is near!  Add fruit like strawberries, watermelon, lemon, limes, cucumber, and berries to make your water more exciting to drink.  Be creative and have fun.  Be careful not to add artificial flavorings.

4. Start a morning and night routine.  Begin the day with a large glass of water and end the day with a small glass of water.  We drink a glass before bed each night.  We also put a glass next to the bed to quench thirst in the middle of the night or first thing in the morning.

5. Fizz or carbonation can cause some digestive issues like heartburn, gas, and irritate ulcers.  Carbonation also causes a change in bone density.  Drinking carbonated water should be done in moderation and as an alternative to the soda, coffee, tea, and beverages you are looking to wean off of.

Inflammation

Inflammation is the initiating cause of chronic disease as it disrupts hormonal signaling throughout the body.  Inflammation is also linked to chronic pain.  When you are in a healing mode, it’s important to remember not all fruit are created equal.  Some fruits have a high glycemic index and are high in acidity.

When focused on healing, you want to minimize sugar spikes.  Stick to low glycemic index foods in order to help re-regulate leptin and insulin levels.  While placing emphasis on reducing widespread inflammation in the body, stick to eating fruit in the morning and mid-day.

Intermittent Fasting

Fasting or intermittent fasting is gaining popularity and becoming trendy in the health and fitness world.  Mostly because of the results people are raving about.  However, humans have used fasting methods for thousands of years for many reasons .  Reasons such as food availability, religious reasons, and sickness.

Intermittent fasting involves alternating cycles of fasting and eating.  The focus lies on when you eat rather than what you eat.  Combine the two and the results are even better!  There are many different intermittent fasting methods but all of them divide the week into “fasting periods” and “eating periods.”

While you are sleeping, you are fasting.  Intermittent fasting can be as simple as extending that fast a little longer by:

  • skipping breakfast
  • eating your first meal a little later in the day
  • finishing your dinner earlier in the evening

The most popular intermittent fasting method is called the 16/8 method.  Restricting your eating window to eight hours and having a fasting window up to 16 hours.  Many people report they have increased levels of energy during the fasting periods.

Intermittent fasting is easier than most people would assume.  This is one of the reasons why it’s gaining popularity.  Although it’s popular as a weight loss method, there are many people who fast for general wellness including metabolic health and disease prevention.  Numerous studies underline the health benefits of fasting.

Benefits Of Fasting Include:
  • cellular repair
  • hormone regulation
  • increased metabolism
  • weight loss
  • reduced insulin resistance
  • decreased risk of type 2 diabetes
  • reduced oxidative stress and inflammation
  • reduced blood pressure
  • decreased risk of cancer
  • reduced cholesterol
  • improved brain function
  • extended life-span

Research has also demonstrated that fasting improves the symptoms of fibromyalgia.

Paula’s Fibromyalgia Story

I was overweight and feeling constantly tired.  I really did not feel good
about myself at all.  Weighing in at 141 pounds at 5’3, I disliked looking at myself
in the mirror.  I just felt embarrassed. 

Not being very tall made my weight gain extremely noticeable and quite frankly it was uncomfortable for me both physically and socially.

I was tired and feeling sluggish.  Unfortunately, I caught myself eating more and more and I was becoming less active. I was eating to feel better emotionally. 

The more I ate, the more I wanted to eat.  I was eating throughout the day.  It was a vicious cycle.  I thought eating three times a day, plus snacks, was the better way to stay healthy and maintain an appropriate weight for my height but it wasn’t helping me.

Initially I started intermittent fasting without actually intending to do so.  As a teacher, I worked in a high-needs busy classroom.  I learned more about intermittent fasting and started to make better food choices. 

I lost 16 pounds and now weigh 125 pounds.  Now, feeling better about myself, I don’t feel like I need to eat all the time.  I eat when and if I’m hungry but it’s usually in the evenings.  I’m now energized and feel more alive.

Orlando’s Fibromyalgia Story

Prior to starting intermittent fasting, I had gotten up to 289 lbs standing at nearly 5’10”.  That is a lot of weight! 

In my late 30s and early 40s, I was going to the gym for 4 hours at a time and I wasn’t really losing weight.  I would just bulk up with muscle.  My metabolism was slow.
The extra weight was really tiring me out and making me feel exhausted all the time.

I suffered from various strains, including a knee injury that made me slow down at the gym and the extra weight gain began.  That is when the doctors taught me about intermittent fasting. 

Everything made sense to me.  Being busy at work, making time to meal prep, shop, cook, and eat became stressful.  Once I started the intermittent fasting, I found that I had much more time on my hands and less stress.

Instead of feeling heavy at the end of my 9 to 5 work day, I actually felt lighter and had more energy.  I have now refined what I eat in the eating window and the positive results keep coming.

In four months, I had lost 45 lbs.  In a full calendar year, I had lost 65 lbs.  I feel much better.  My health has improved.  I have more energy later in the day.  Sleep better, and feel stronger.  I get sick less often.

Dr. Morgan and Dr. Casey have helped me deal with the damage I had done to my body over the many years of neglect.  I definitely get more done in my day.  My mind works better.  I feel better and have more energy all thanks to Dr. Morgan, Dr. Casey, and intermittent fasting.  It is a new way of life!

Why You Should Be Drinking White Tea Everyday!

white tea

White tea is known for its delicate fragrance and subtle flavor.  Most people love it because it’s natural.  However, it is often overlooked for more popular teas like black and green tea.  Once reserved for royalty, this tea is currently regaining prominence.  Indulge in this tea, and it will dazzle your senses!  So perhaps it’s time to awaken to a world of tea discovery.  If you are looking to try something new, experience what this tea has to offer.

What Is White Tea?

White is made from the leaves of the Camellia Sinensis plant, similar to other tea’s including oolong, green or black tea.  It is not oxidized and is made only from the young leaves of the tea bush.  It is typically harvested in early summer and late spring.  The leaves are always harvested before they are fully open which are characterized by white hairs that line the sheets.  It’s one of the most minimally processed tea that exists today.

The most popular types of white tea include;
  • Bai Hao Yin Zhen (commonly referred to as Silver needle tea)
  • White peony tea
  • Long-life eyebrow (Shou Mei)
  • Darjeeling white tea

The Top Health Benefits Of White Tea

drink tea to lose weight
1.Weight Loss

The current obesity epidemic has become a leading contributor to a shorter life span.  For many, weight loss SHOULD be one of their main priorities if they care about their health. Statistically, weight loss is a struggle for most people.  However, research indicates that drinking white tea can help you with achieving your weight loss goals.  It helps your body absorb nutrients more effectively.  Speeding up your metabolism to shed pounds more quickly.  In addition, the catechins found in white tea helps your digestive system function- thus  contributing to weight loss.(1)(2)

Click here to read, “Coconut Oil – Secret To Losing Weight & Preventing Diabetes”.

drink to for better focus
2. It improves Focus, Calmness, and Alertness

White tea is known to contain the highest concentration of L-theanine- an amino acid that is known to improve focus and alertness.  It does this by inhibiting some excess stimuli, which can lead to over-activity in the brain.  In other words, it calms the brain and helps you to relax in addition to increasing your ability to concentrate.

L-theanine is also known to reduce anxiety by encouraging the production of GABA.  Neurotransmitters that have a calming effect on the body.  Worried about side effects?  Don’t be!   You can enjoy your tea without any drowsiness unlike some other types of tea. (3)(4)

To read, “A Natural Approach To Hyperactivity & Focus In Kids” click here.

oral health
3. Oral Health

White tea contains high levels of fluorides, flavonoids, and tannins.  These all promote healthy teeth!  Fluoride has long been considered to prevent tooth decay.  In addition, flavonoids and tannins help prevent plaque buildup.  Above all, white tea boasts antibacterial properties which help keep the gums healthy.  Aim to take two to four cups a day for maximum benefits. (5)(6)(7)(8)

grow healthy hair
4. Hair Health

Not only is this tea good for your teeth, but it also helps build healthy hair.  The epigallocatechin antioxidant available in white tea enhances hair growth.  Also, it can prevent premature hair loss. (9)

beat cancer
5. Cancer Prevention

Studies indicate a strong tie between pure teas and the potential to prevent cancer.  Growing research show the benefits of white tea due to the presence of antioxidants and polyphenols found in the tea.  Antioxidants help build RNA.  Preventing the mutation of sporogenous cells that can lead to cancer. (10)(11)(12)

To read, “Don’t Pull Out That Weed! All About The Cancer Fighting Medicine That’s Growing in Your Yard” click here.

get healthy skin
6. Skin Health

Most people at one point or another struggle with skin irregularities such as;

  • Discoloration
  • Acne
  • Redness and blemishes

Although these skin conditions are not dangerous, they’re annoying.  Due to its antiseptic properties, drinking white tea can help you achieve the complexion that you desire.   (13)(14)(15)

To read, “Are you Listening to your Skin? It’s Telling Your Health Story”, click here.

Coconut Oil – Secret To Losing Weight & Preventing Diabetes

Coconut oil health benefits

Coconut oil is made from pressing copra of fresh coconut meat.  To make this oil, you can use both wet and dry methods.  The milk and oil from the coconut are pressed, and then the oil is removed.  At room temperatures, coconut oil has a firm texture because the saturated fats in the oil are made of smaller molecules.  Coconut oil health benefits vary depending on the type of oil you use.

Types Of Coconut Oil

There are different types of coconut oils, with each having its own benefits.  The 2 main types of coconut oil include: 

Virgin Coconut Oil

This is the least refined.  It has many benefits compared to others. Virgin coconut oil has a sweet and nutty flavor. 

Refined Coconut Oil

This has gone through a refining process that involves deodorizing and beaching the oil. Unlike Virgin coconut oil, refined coconut oil does not have an aroma or taste. 

Coconut Oil Health Benefits

1.  Alzheimer’s Natural Disease Treatment

The digestion of this oil by the liver helps in creating ketones that are easily accessible by the brain for energy.  Ketones are known to supply the brain with energy without the need for insulin to process glucose to energy.  For Alzheimer’s patients, the ketones in coconut oil can help create an alternative source of energy that helps in repairing the brain. (1)   

Click here to read, “Diabetes – The Hidden Cause Of Alzheimer’s?”

2. Prevents High Blood Pressure & Heart Diseases

Coconut oil is rich in saturated fats.  These fats are known to increase HDL cholesterol; healthy cholesterol in one’s body.  Additionally, it helps in converting bad cholesterol into a good one.  By increasing your consumption of HDL, you increase the chances of a good heart health while lowering your risk of heart diseases.  Also, coconut oil is known to benefit the heart by lowering high triglycerides. (2)(3)

Click here to read, “Stroke And Heart Attack Linked To Drinking This!”

3. Aids In Digestion

Coconut oil helps with food digestion.  It does this by aiding the body in processing soluble fat components like magnesium and vitamins.  Also, it helps in eliminating toxic bacteria, which fights stomach inflammation and poor digestion.  Elimination of candida and bacteria helps prevent stomach ulcers as well. (4)

Click here to read, “6 Easy Ways to Improve Your Gut Health”.

4. Used To Treat Wounds & Burns

Coconut oil is ideal for skin care.  Especially in the treatment of burns, dermatitis, and injuries.  Additionally, it acts as a sunblock and a moisturizer for the skin.  This is all thanks to lauric and caprylic which are the primary fatty acids found in coconut oil to team up and reduce inflammation under the skin and promote better healing. (5)

Click here to read, “Are you Listening to your Skin? It’s Telling Your Health Story”.

5. Assist In Weight Loss

Compared to other fats, the triglycerides in coconut oil speed up the rate of energy consumption in our bodies.  Coconut oil is easy to digest, and it helps in healthy functioning of the endocrine and thyroid system.  Additionally, coconut oil is known to increase the bodies metabolic rate.  It does this by removing stress on the pancreas.  Therefore, the body can burn more energy! (6)

Click here to read, “How To Lose Weight – 3 Beliefs That Make Us Fat”.

6. Preventative For Type 2 Diabetes

At times, the body’s cells can be insulin resistant.  Thus the body can no longer take in glucose for energy, and when the pancreas pumps out insulin, it leads to an overproduction cycle.  Insulin resistance is a precursor to diabetes type 2.  However, with the intake of coconut oil, the MCFAs helps balance the cells and promote a healthy digestive process.  With taking the strain off the pancreas, it provides the body with a consistent energy source that is not dependent on glucose reactions.  Assisting in the prevention of insulin resistance and diabetes type two. (7)

Click here to read, “The growing number of children with Type 2 Diabetes”.

7. Improves Energy & Endurance

In addition to coconut oil being easy to digest, it also produces long sustained energy that increases your metabolism.  MCFAs are sent to the liver directly and converted into energy. During training and races, most triathletes use coconut oil as their number one source of fuel. (8)

Additional Commentary

Misleading news headlines about coconut oil will tell you that its high saturated fat content makes it bad for you.  It will raise your cholesterol, drastically increasing your risk of cardiovascular disease and mortality.  The American Heart Association (AHA) consistently spreads this fabled link between saturated fat and heart disease.

Research demonstrates that saturated fat can in fact raise your cholesterol.  However, this is a good thing!  LDL cholesterol contains too many small but thick particles and when your triglycerides are high, this paves the way to heart disease.  Those particles are the result of a high carb diet that is low in fat.  Reducing your carb intake is imperative.  Consuming more fats is not bad if they are high quality healthy fats.  This will recover your cholesterol particle ratio.

When your LDL cholesterol contains large particles that are soft, and your triglycerides are low, your risk of heart disease reduces significantly.

The dietary concern here should not be about the amount of fat and cholesterol being consumed but the amount of sugar!  The average person is consuming approximately 20 teaspoons of sugar each day!  It is in fact sugar that raises you LDL cholesterol and lowers your HDL cholesterol.  This increases your triglycerides, leads to increased insulin resistance and inflammation.  It is the over consumption of sugar that is the main culprit linked to heart disease above all other risk factors!

Saturated fat is good if it is from a healthy source like coconut oil.  Coconut oil has several health benefits and is recognized as having antibiotic, anti-microbial, and anti-viral benefits.

Coconut oil health benefits are plentiful, so lets go nuts for coconuts!

You’re one step closer!

 

References
  1. https://europepmc.org/abstract/med/26667739
  2. https://www.hindawi.com/journals/ecam/2013/629329/?&sa=u&ei=dhzbvicjctl9oat5xihoba&ved=0cmcbebywhg&usg=afqjcnefq2a2i3g8dyich8zu-1wgri97eg
  3. https://academic.oup.com/nutritionreviews/article-abstract/74/4/267/1807413?redirectedFrom=fulltext
  4. https://globalnews.ca/news/725764/coconut-oil-a-fat-packed-gut-helper/
  5. https://www.ncbi.nlm.nih.gov/pubmed/20523108
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226242/
  7. http://www.ijp-online.com/article.asp?issn=0253-7613;year=2010;volume=42;issue=3;spage=142;epage=145;aulast=Kochikuzhyil
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805166/

This Mysterious Mushroom Can Kill Cancer Cells

lion's mane mushroom

Lion’s mane mushroom (Hericium erinaceus) is a type of mushroom that is known for its wide range of impressive health benefits.  As its name suggests, this mushroom physically looks like the mane of a lion.  This long, shaggy and white mushroom has been used medicinally for thousands of years, all over the world.  Numerous studies have shown it’s a powerful natural remedy for so many health concerns.  Here are some of the amazing health benefits of lion’s mane.

Regenerates & Improves Brain Function

Researchers have found that people who had mild and chronic cognitive dysfunction found relief after taking lion’s mane mushroom extract for several weeks.  Also, it is suggested that older people who have cognitive impairment can use lion’s mane mushroom to improve on their brain function. (1)

Additional research has shown this particular mushroom to improve brain function in children, adults and the elderly.  Similarly, people who have experienced brain damage due to trauma or accidents can use lion’s mane mushroom to regenerate their brain function. (2)

Click here to read, “5 Ways to Keep Your Brain Healthy”.

Improves Memory & Focus

If you are looking for a natural way of improving your memory, look no further!  You’ll find the results quick and incredible.  Within days to a few weeks of taking this extract, within, you will begin experiencing improved memory. (3)

Also, lion’s mane mushroom can improve focus in individuals who have difficulty concentrating.  With age, the brain’s ability to develop is reduced.  Mental functioning for older adults typically worsens.  However, this problem can largely be avoided by taking lion’s mane mushroom regularly, to improve focus and memory.

Click here to read, “Diabetes – The Hidden Cause Of Alzheimer’s?”

Relieves Depression & Anxiety

Depression and anxiety affects millions of people worldwide affecting an individual’s quality of life as well as their daily productivity.  Those who use lion’s mane mushroom have been shown to experience relief of these symptoms. (4)(5)

It helps regenerate brain cells that are responsible for emotional responses.  The mushroom can be taken in the form of an edible such as healthy homemade cookies.

Improves Heart Health

Studies have revealed a strong connection between this mushroom with improved heart health.  It is estimated that a third of the world’s population have heart issues.  Since Lion’s mane mushroom extract can lower cholesterol levels, it can also help with heart problems that are linked to cholesterol. (6)  Thus, taking this mushroom extract daily can help reduce the chances of getting heart-related problems.

Click here to read, “Calcium without Vitamin K2 is a Heart Breaker”.

Promotes Digestive Health

Lion’s mane is known to aid in digestive system functioning.  It enables the stomach and the liver to do their job in the digestion of food.  People who have gastric inflammation, ulcers, and stomach pains have found relief with using this mushroom. (7)(8)(9)

Click here to read,”What’s The Big Deal About Probiotics?”

Prevention & Treatment Of Cancer

Lion’s Mane mushroom has antioxidant properties which play a huge role in the prevention and treatment of cancer.  For example, studies demonstrate that this particular mushroom can help kill leukemia cancer cells.

Similar studies have shown that the mushroom can help in fighting colon cancer, liver cancer, and gastric cancer cells.  It works by stimulating NK cells and macrophage activity. It inhibits angiogenesis (the development of new blood vessels) involved in fighting cancer cells.  Thus, reducing tumor size.  It has also been found that when this mushroom was combined with doxorubicin (a chemotherapy drug), a known drug resistant human liver cancer became treatable.  To prevent and treat the cancer cells, one should take lion’s mane mushroom extracts daily for maximum results. (10)(11)(12)(13)

Click here to read, “Don’t Pull Out That Weed! All About The Cancer Fighting Medicine That’s Growing in Your Yard”.

Enhances The Immune System

Since it contains both anti-inflammatory and antibacterial properties (which enhance immune system function) taking lion’s mane mushroom extracts regularly will reduce your risk of bacterial infections and inflammation. (14)  It can also provide healing for wounds when applied to the skin.

Also, this mushroom helps in nervous system recovery by encouraging the growth of new nerve cells.  Thus, in turn will assist your immune system. (15)

Click here to read, “This Secret Extract Gives A Massive Boost To Your Immune System”.

Anti-aging

A lot of the popularity surrounding lion’s mane Lion’s Mane mushroom has to do with its anti-aging properties and its ability to improving your well-being.  This extract is great for repairing damaged skin cells giving you that healthy glow!

Click here to read, “Scientific Key To Anti-Aging”.

Lion’s mane mushroom is available in different forms, which include capsules, liquid, teas, tablets, and powder form.  The dosages vary from one form to another.  It is essential to take the correct dosage to avoid over consumption.  This mushroom is generally safe with no serious side effects reported.  However, if you do experience any side effects, you should consult your healthcare practitioner immediately.

You’re one step closer!

References:

https://www.ncbi.nlm.nih.gov/pubmed/18844328
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4200813/
https://www.mdpi.com/2072-6643/11/4/715
https://www.ncbi.nlm.nih.gov/pubmed/20834180/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855563/
https://www.ncbi.nlm.nih.gov/pubmed/12843656
https://www.ncbi.nlm.nih.gov/pubmed/25070597
https://www.ncbi.nlm.nih.gov/pubmed/26853960
https://www.ncbi.nlm.nih.gov/pubmed/26933886
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4707368/
https://www.sciencedirect.com/science/article/pii/S0378874114001809
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339609/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/
https://www.ncbi.nlm.nih.gov/pubmed/7950232
https://www.ncbi.nlm.nih.gov/pubmed/24266378

CFS – Chronic Fatigue Syndrome Symptoms & Natural Solutions

CFS

What is Chronic Fatigue Syndrome (CFS)?

Chronic fatigue syndrome (CFS) is a complex chronic disorder characterized by extreme fatigue and isn’t typically relieved by rest.  The cause is not explained by any underlying medical condition.  People with CFS are frequently unable to perform their daily activities.  In some of the worst cases, some are confined to their beds.  The condition affects millions of people all over the world.  Although it affects both children and adults, women appear to be affected the most (1).

There is no known “cure” for CFS.  Primarily because the underlying cause can be different from person to person. However, many people have resolved their condition or significantly reduced their symptoms by employing several natural solutions.  CFS can last anywhere from months to years.  Especially true when no action has been taken.  There are a number of factors that are associated with this condition.

Causes Of Chronic Fatigue Syndrome

The exact cause of CFS is unknown to each individual person.  However, research has shown many contributing factors to this condition which includes;

Chronic Fatigue Syndrome Symptoms

The symptoms of CFS will vary from one individual to the next.  The symptoms will also range in severity.  The most prominent symptom will be fatigue.  A frustrating factor for many is that the fatigue doesn’t get relieved by rest.  This results in a noticeable decrease in one’s activity level.  Episodes of fatigue can last for months or years.  Other CFS symptoms my include;

  1. Sleep Disorders (5)

People with CFS may experience sleep disorders such as:

  • Insomnia
  • Hypersomnia
  • Restless legs
  • Night sweats
  • Light sleep
  • Fragmented sleep
  • Lack of refreshing sleep

Sound like you?  Click here for Ten Tricks To Get The Best Sleep EVER!

2. Pain (6)

People with CFS may experience different types of pain such as:

  • Muscle pains
  • Headaches
  • Joint pain and swelling
  • Sore throat
  • Swollen and painful lymph nodes on the neck and armpits.

Click here for a Natural Relief For Muscle Pain.

3. Cognitive Impairment (7)

This can range from:

  • Memory loss
  • Reduced concentration
  • Dizziness
  • Numbness
  • Panic attacks

Click here to read about Natural Solutions For Brain Fog.

4. Additional Symptoms

Other symptoms that some people may experience include:

  • Anxiety
  • Depression
  • Flu-like symptoms
  • Body temperature changes
  • Stress

Chronic Fatigue Syndrome Diagnosis

Diagnosing CFS can take time.  The symptoms can mimic other medical conditions.  Doctors must rule out all other illnesses in order to diagnose you with CFS.  Be sure that you see your healthcare practitioner if you have experienced chronic fatigue or any of the above symptoms for more than six months, and you do not feel refreshed after sleeping.

CFS affects many people.  Most of which are unaware they have the condition.  It is important that you understand all the symptoms.  Inform your healthcare practitioner of them.  A review of your full health history including any medications you may be taking should also be discussed.  It’s important to be through as any missing information may hinder your ability to uncover the underlying cause of your condition.  This can lead to depression and a restriction of physical activities.

Natural Solutions For Chronic Fatigue Syndrome

There is no specific cure for CFS.  However, there are various natural solutions that patients use to eliminate the symptoms.  In some cases, even resolve their condition.  It is always a good idea to discuss your natural approach with your healthcare provider.

1. Cognitive Behavioral Therapy

The treatment involves helping patients manage CFS.  The therapy focuses on helping one accept the condition, be able to manage the symptoms and change their attitude towards the condition.  This will allow the you to gain a better understanding of how to overcome the symptoms.  The treatment is offered on a one to one basis; hence you need to have an experienced practitioner (8).

2. Physical Activities

The best natural remedy for chronic fatigue syndrome is physical exercise.  It’s especially important to engage in exercises that raise your heart rate.  Exercises such as swimming, walking, and climbing stairs should not add to the fatigue you already have.  Always start with just a few minutes of exercise and gradually increase.  If you lack confidence or are unsure where to start, consider consulting your healthcare practitioner or personal trainer (9).

3. Lifestyle Changes

Lifestyle changes involve resting and relaxing more.  If you are facing difficulties with sleep, stress and pain, you should rest and relax during the day.  Make sure that you do not sleep too much during the day.

4. Decrease The Consumption Of Caffeine & Alcohol

If you have chronic fatigue syndrome, you should eliminate caffeine and alcohol.  The remedy is for those people who have difficulties sleeping at night (10).  For more information click here to read, “Are you Addicted to Caffeine? How to Detox without Withdrawals”.

Chronic Fatigue Syndrome is a condition that affects many people.  It is important to understand the causes, symptoms and how to treat it naturally.  Working with a health care provider will help you recover faster.

You’re one step closer!

References:

https://www.ncbi.nlm.nih.gov/pubmed/26190206
https://www.bmj.com/content/333/7568/575.short
https://www.sciencedirect.com/science/article/pii/0140673691914406
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0447.1998.tb10030.x
https://www.bmj.com/content/306/6886/1161.short
https://www.karger.com/Article/Abstract/97332
https://jnnp.bmj.com/content/62/2/151.short
https://www.bmj.com/content/312/7022/22.full.pdf+html
https://www.bmj.com/content/314/7095/1647.full
https://www.sciencedirect.com/science/article/abs/pii/S0022399903000771

Natural Solutions For Brain Fog

brain fog

Brain fog is a major complaint among countless people.  It traditionally occurred mostly in older people, but now is increasingly more common among people that are under 40.  Brain fog affects your memory.  One becomes forgetful, unable to focus and learn as well as other cognitive dysfunctions and is not something you can medically test for.  

Brain Fog Symptoms Include:
  • Confusion
  • Anxiety
  • Trouble sleeping
  • Irritability
  • Low energy
  • Fatigue
  • Forgetfulness
  • Low motivation

Causes Of Brain Fog Include;

  • Stress
  • Lack of physical exercise
  • Inflammation
  • Menopause
  • Allergies
  • Lack of sleep
  • Poor diet and nutrition
  • Dehydration
  • Gluten sensitivity

Natural Solutions For Brain Fog

If you are experiencing brain fog, remain optimistic!  Many people have resolved their issue by applying these natural solutions.  The following can improve your memory, focus, and concentration.   All three of which are major symptoms of brain fog.

sleep
  1. Get Enough Sleep

Simply getting enough sleep is a major solution to a number of health problems, including brain fog.  If you are not getting enough sleep, you should make sure that you sleep for a minimum of 6 hours a

night.  If you are having difficulties getting proper sleep, start by avoiding caffeinated drinks and alcohol before bedtime.

Developing a proper sleep routine can improve the quality of your sleep.  This means going to bed at the same time each night and waking up at a certain time every day.  After a long day at work, make sure that you do not strain your body but take a rest by sleeping.  For further information, click here to read,”Bedtime Woe’s? – 5 Simple Tips For Blissful Zzzz’s”.

stress management
2. Manage Stress

Stress is the main cause of brain fog, so it’s worthwhile to eliminate stress or at the very least minimize it.  It’s much easier to take time to manage your stress is easy than it is trying to manage your brain fog.

Firstly, identify the things that are causing your stress and start working on them.  Excess stress can cause you to feel sluggish, foggy, and get depressed.

Secondly, to manage stress, you need to take care of your mind.  Make sure that you avoid the negative environment and talk to a stress therapist to help you out.  If you are stressed, make sure that you spend time with family and friends or those that can offer you support and help you.  Start writing in a gratitude journal.  Each day write down three things you are grateful for.  This is a known stress reducer!  For further information, click here to read, “Gratitude – An Attitude For Success”.

sugar
3. Reduce Your Sugar Intake

Eating a lot of processed foods can lead to increased sugar intake in the body.  Your food should only include healthy and natural sources of sugar.  High intake of sugar, can provide you with a boost of energy feel…for a while, but will only lead

to a “crash” as your energy becomes depleted.  High sugar intake is a major contributor to inflammation and is commonly associated with the symptom of brain fog.  Consume natural sugars and healthy carbohydrates.  Healthy carbs are known to improve focus and memory and will give your body consistent energy throughout the day.  For further information, click here to read, “This One Thing Has Been Linked To Almost All Diseases”and click here to read, “Sugar – Are you singing the sugar blues?

healthy fats
4. Eat More Healthy Fats & Proteins

Protein deficiency can cause brain fog.  Fats and proteins are responsible for the production of certain hormones which improve brain function.  Make sure that you take proteins rich in amino acids such as eggs and fish, among others.  Healthy

fats include nuts and seeds, avocados, coconut, and olive oil.  Healthy fats improve cognitive functions and fight inflammation.  Click here for 20 simple healthy fish & seafood recipes!

exercise
5. Indulge In Exercises

Exercise will help keep your body active and your mind fresh.  Exercise also helps improve sleep, boosts your energy levels, and balance hormones.  When exercising, start simple and basic with frequent breaks, gradually increasing the duration

and intensity over time.  It is ideal to exercise 30-45 minutes a day to help eliminate brain fog.  If you are not sure of where to start or what exercises to do, seek advice from a qualified healthcare practitioner or personal trainer.  You can also engage in exercises around your home, such as climbing the stairs, swimming, and gardening.
6. Consume More Water!
Water is excellent for brain fog.  Dehydration can affect your brain functioning and cause brain fog.  It is important to keep your body hydrated throughout the day.  It is recommended that you take over two liters of water daily.

In order to keep your water intake on track, consider getting a glass water bottle that has the time markings on it.  It will help

motivate you to be consistent and act like it’s a daily challenge.  Also consider getting a glass bottle that has an infuser to add natural flavours to your water for an extra boost.

The bottle featured in the picture is only intended as an example however you can click here for more information or to purchase the bottle featured.

brain
7. Make Your Brain Active

When your brain is not active, it will slow down its functions so it’s important to let your brain stay active.  There are a number of ways to stimulate your brain.  They include reading books, learning new activities, and solving puzzles.  If you find

that you are becoming forgetful, this is a sign that it’s time to exercise your brain muscle!

Click here for 9 free brain-training apps to make you smarter by improving your memory, attention, problem-solving, mental agility, language, processing speed, and visual skills — all while having fun.

flax
Flax Seeds
8. Take Natural Supplements

There are various natural supplements that you can take to improve your brain function.  And what’s great is that they are easy to find!

These supplements will boost your 

required nutrient intake and support your immune system.  Flax seeds, chia seeds, basil, and fatty acids are all healthy and safe.  No prescription needed!

Boost Health And Drop Weight With Chia

Lastly, Brain fog affects people differently.  If you find yourself suffering with brain fog, make sure that you find the solution that works for you!  The above solutions for brain fog are all natural, effective, and you don’t need to spend a lot of money!

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Restless Leg Syndrome Symptoms & Natural Solutions

Restless Leg Syndrome (RLS) is a condition that affects as much as 10% of adults (1).  In fact,  most are unaware that they even have the condition.  RLS is also referred to as Willis-Ekbom disease.  A nervous system condition that causes an irresistible urge to move your legs.  Typically, RLS symptoms are characterized as an unpleasant feeling inside the legs.  Some even described it as a crawling and creeping sensation on the feet and thighs.

While Restless Leg Syndrome symptoms can be felt throughout the day, most people commonly suffer these symptoms at night.  Especially after going to bed.  Because of this, it can cause difficulty sleeping at night and is now being considered as a sleep disorder.  The condition affects 2% of children (2).  However, research shows that the majority of those with RLS are adults.

Restless Leg Syndrome can have various causes.  For example, underlying medical conditions, iron deficiency, excessive smoking and alcohol.  Also, stress and lack of exercise are among the many factors linked to RLS.

Restless Leg Syndrome Symptoms

Restless Leg Syndrome symptoms can vary from one person to the next depending on the severity of the condition.  As a result, symptoms may include:

An Overwhelming Urge To Move The Legs:   A major symptom of Restless Leg Syndrome is an overwhelming feeling to move your legs.  This commonly occurs when resting or in a sleeping position.  The urge to move your legs is so strong that it causes you to move your legs uncontrollably.  As such, your legs will continue to move until the urge is gone which can last for many minutes.

Sensations After Rest:  These sensations tend to happen when you have been resting for some time.  In most cases after lying down to sleep.  Patients who suffer from RLS describe the sensations as creeping, crawling, aching, itching and tingling.  However there are some who describe sensations like an “electric shock”.

Leg Twitching At Night:  RLS is also associated with leg twitching at night.  However, this is not something that is due to a sudden urge or a conscious decision and can occur several times a night.

Insomnia:  People with RLS can suffer from sleep disturbances and therefore may get hardly any sleep at all.  This is primarily due to the urge to move your legs while sleeping.  Not to mention the accompanying sensations and twitching.  Depression and anxiety are also common side effects of lack of sleep and can lead to other serious medical conditions.

Painful Leg Cramps:  Painful leg cramps that are usually experienced on the calf muscles.  Similarly with the majority of RLS symptoms, muscle cramps mostly happen at night or when in a resting position for long periods of time.

RLS Treatment

In short, if you are experiencing any of the above symptoms, you should visit your healthcare practitioner.  Tests and a through medical history can help uncover the underlying problem.  Various treatment methods are available and vary according to the cause and extent of the condition.  Natural remedies that may help relieve symptoms of RLS include:

1. Adopt Healthy Habits

Caffeine, tobacco, and alcohol can trigger any symptoms of RLS.  Thus, avoiding them can provide relief.  Additionally, fatigue is also known to aggravate RLS.  Therefore, you need to keep a healthy regimen.  You can achieve this by maintaining a regular bedtime and wake up time.  Also, regular exercise can help provide relief for RLS patients.  However, it is worth noting that working out within a few hours of going to bed may get in your way of a good night sleep!  Overall, lifestyle changes can have a profound positive affect on your health.  Thus,  alleviating your RLS symptoms and improving your quality of life!

2. Cold And Hot Therapy

Applying a cold or warm compress to the affected area may soothe your nerves.  Also, gently massaging your muscles while taking a warm bath can achieve this effect.

3. Relaxation Methods

Managing your stress levels can ward off the symptoms of RLS.  Therefore including practices like meditation and deep breathing in your everyday routine will help you turn that negative stress into positive energy!  For more information on this, click here to read the Benefits Of Meditation – Does It Really Improve Your Health?

4. Vitamins

Maintaining sufficient levels of magnesium and calcium in your body can improve both muscle and nerve function.  Click here to watch “This One Test Could Save Your Life!” Proper nutrition and taking daily multivitamins can achieve this and help alleviate RLS symptoms.  Low iron levels can also result in RLS.  Therefore it is important to get supplements rich in iron to relieve the symptoms.  Iron is needed by your body’s organs to function properly.  Therefore, get proper testing by your healthcare practitioner to determine your iron levels.  For further reading click here for “Calcium without Vitamin K2 is a Heart Breaker” and click here to view “Sleeping problems? This one mineral could be the answer.”

5. Quit Smoking

Smoking is associated with Restless Leg Syndrome Treatment.  So, for extra support , click here for The 23 Best Ways to Quit Smoking.

6. Exercise

This doesn’t have to be complicated!  Simple exercises such as walking, climbing the stairs, swimming and gentle lifting can all help combat the condition of RLS.  Also, you can even find ways to exercise while at work. Click here to expose 10 Desk Exercises You Should Be Doing Every Day.

7. Avoid Taking Medications For Prolonged Periods Of Time

Medications are chemicals and can increase inflammation in your body.  Exacerbating your symptoms.  Potential side effects of certain medications include symptoms of RLS.  Therefore, discuss with your physician to see if this relates to you.  Also, click here to read The Great Drug Hoax: How Taking Pills May Actually Be Making You Worse.

Conventional Medicine Approach may include:

  • Opioids
  • Dopamine agonists
  • Muscle relaxants
  • Dopaminergic agents
  • Painkillers

While these forms of treatment may improve symptoms and sleep, many are not without their serious potential side effects.  Therefore it’s important to take that into consideration when discussing a solution with your physician.  Click here to reveal information on the Nervous System – What Conventional Medicine Doesn’t Want You To Know!

Today, there are various holistic healthcare providers that may help resolve your RLS including:

Also, there are other natural remedies (including relaxation techniques) such as;

• Yoga (5)
• Deep breathing
• Stretching (6)
• Meditation

You can find a practitioner near you by searching our online directory.

References

1. Montplasir J, Allen RP, Walters A, Ferini-Strambi L, “Restless Legs Syndrome and Period Limb Movements During Sleep,” in Kryger M, Roth T, Dement W (ed.), Principles and Practice of Sleep Medicine (5th Edition), St. Louis: Elsevier Saunders, 2011, pages 1026 – 1037.

2. Daniel Picchietti, Richard P. Allen, Arthur S. Walters, Julie E. Davidson, Andrew Myers, Luigi Ferini-Strambi, Pediatrics August 2007, VOLUME 120 / ISSUE 2 Article
Restless Legs Syndrome: Prevalence and Impact in Children and Adolescents—The Peds REST Study

3. Stupar M. Restless legs syndrome in a primary contact setting: A case report. Journal of the Canadian Chiropractic Association. 2008;52(2):81-87.

4. Meg Russell Corrigendum to “Massage therapy and restless legs syndrome” [J Bodywork Movement Ther 11 (2007) 146–150]
Journal of Bodywork and Movement Therapies, Volume 15, Issue 2, April 2011, Pages 253

5. Kim E. Innes, MSPH, PhD, 1,2 Terry Kit Selfe, DC, PhD,1,2 Parul Agarwal, MPH,3 Kimberly Williams, PhD,1 and Kathryn L. Flack, MPH1, J Altern Complement Med. 2013 Jun; 19(6): 527–535.
doi: 10.1089/acm.2012.0330Efficacy of an Eight-Week Yoga Intervention on Symptoms of Restless Legs Syndrome (RLS): A Pilot Study

6. Mansooreh Aliasgharpour,1 Zahra Abbasi,2,* Shadan Pedram Razi,1 and Anoshiravan Kazemnezhad3 Asian J Sports Med. 2016 Jun; 7(2): e31001.
Published online 2016 Jun 11. doi: 10.5812/asjsm.31001
The Effect of Stretching Exercises on Severity of Restless Legs Syndrome in Patients on Hemodialysis

The Important Role Fruit Stickers Play On Our Health!

Have you ever noticed those little stickers on fruit and vegetables you’ve purchased from the grocery store?  Maybe you did, but didn’t realize what purpose they served.  Chances are you were more preoccupied with the shape, colour and price of the produce, so you may not have given those tiny numbered stickers (PLU codes) a 2nd thought.  Further more, you may not have understood what the miniature numbers printed on them signified.  However, knowing what they mean could have a big impact on your overall health and that of your family!

PLU Codes – How To Decode Your Produce

I always found those stickers to be an annoying thing I would struggle to peel off my apple before I could sink my teeth into it!  However, these stickers and numbers known as “price look-up or PLU codes” contain a ton of information.

For almost 20 years, grocery stores and supermarkets have used PLU code stickers on their produce.  They tell YOU, the consumer, how the produce has been grown and treated before even arriving at the supermarket.  Cashiers use them to properly ‘ring you up’ at the checkout more quickly and efficiently.  This prevents them from mistaking your rare Black Oxford apple with a regular McIntosh.  They also tell the cashier what to charge you because they identify the fruit or vegetable as being either organically or conventionally grown (organic produce costing more).

The International Federation for Produce Standards (IFPS) is composed of national produce associations from around the globe.  This organization is responsible for labeling produce and assigning PLU codes.  Their codes consist of 4- or 5-digit numbers found on stickers attached to your fresh produce.

As a health conscious shopper, these codes are your way of making sure you are getting what you paid for!  Here’s what to look for while shopping:

Five-Digit Number Starting With A “9”

If your health is a priority, this is what you are looking for!  Five-digit PLU codes starting with a 9.  This indicates that the produce was grown organically or is a product of biodynamic agriculture.  It’s satisfying to know that the fruits and vegetables you’re going to consume meet a detailed set of principles, guidelines, and permitted substances that are used in the organic certification process!

Four-Digit Code Starting With A “3” or a “4”

Four-digit PLU codes beginning with a 3 or a 4 means the produce was likely grown conventionally.  Conventionally grown produce really is the complete opposite to organic growing methods.  It uses synthetic chemicals (fertilizers, pesticides, antibiotics, hormones) or genetically modified organisms.

The quality of our food has a profound impact on the quality of our health and prevention of disease.  Sure, conventionally grown fruits and vegetables will contain vitamins and minerals but they will also contain varying amounts of pesticide loads and chemical residues.  These are all known to be cancer causing agents.  In a nutshell, something that should be improving our health can now be harming it!

Five-Digit Code Starting With An “8”

Five-digit PLU codes that starts with an 8 indicates the item is genetically modified.  This means it has genes from other organisms.  GMOs (genetically modified organisms), are formed in the laboratories of big corporations using genetic modification/engineering techniques.  Many Scientists as well as consumer and environmental groups have referenced the numerous and significant health and environmental risks associated with foods containing GMOs.  Remember those vitamins and minerals that I mentioned were contained in fruits and vegetables?  Well they get stripped from these foods in exchange for foreign DNA!

The journal Critical Reviews in Food Science and Nutrition has outlined some of these health risks to GMO foods.  GMO’s are believed to have toxic effects on the liver, pancreas and kidneys.  In addition to the reproductive and immune systems.  Unfortunately, stickers to indicate GMO foods such as corn, cotton, soybeans, papaya and squash aren’t used because they aren’t mandatory and are often labelled as conventional.  That’s scary when estimates suggest 90% of corn, cotton, and soy in the United States has been genetically modified!

The greatest thing we can do as consumers is make the decision to invest in our health.  Paying a little more for the organic produce rather than the conventional or GMO is NOT a COST, but an INVESTMENT!  For further proof, click here to read Do I Always Have to Buy Organic? Here’s What You NEED to Know. It’s time people really take their health into their own hands.  Research their healthcare choices.  Use PLU codes to their advantage.  And make the best decision for themselves and their families!  For further help on how to keep your family healthy, click here to read How To Read Labels Like a Pro and Cut Grocery Shopping Time In Half.

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How Our Perceptions Affect Our Pain

YOU must address all areas of your health for your body to heal.  This includes your mindset, nutrition, exercise, environment, and nervous system.  Many people make it all about one thing (i.e., Nutrition or exercise) and neglect the rest.  This alone will not give your body the opportunity it needs to heal.  Most conditions are due to a deficiency in any or all aspects of your health, so it’s important to address all of them.  This article will highlight how a problem in any one of the areas of health can be causing your symptoms.  Future articles will also teach you how to remove the underlying problem in any of these areas of health.  But by far, the most important component of your health begins with your mindset!  Let’s discuss pain and the brain.

It’s NOT All In Your Head

Some patients who repeatedly see doctors in search of an answer to their chronic pain with no clearly identified cause, have been told: “it’s all in your head.”  I disagree.  The pain is very real.  Pain is something you are feeling and experiencing.  However, what is in your head is the ability to re-wire how your brain perceives the world and your body, including pain.  This is an output from the brain, not an input from the body.  When you have chronic pain, the brain frequently perceives things like light touch as being painful.  But remember, you CAN control your brain’s perception.

Understanding Chronic Pain

When dealing with chronic pain, the key to removing one of the major and most common forms of interference is this.  Understanding and accepting that there is so much more involved than just the physical aspect that feels painful.  It’s easy to understand how things like massage therapy, eating better, taking supplements, and exercising are going to help you on this HEALing journey.  It’s not as easy to understand how our thought processes and experiences in the past and present have an impact on our physical being.  There are widespread neurological implications of emotions.  Examples such as anger, anxiety, fear, self-doubt, sense of failure and more.   Click here for further reading on A scientific validation of your emotions.

Outside therapies alone, although helpful, are limiting.  We all have subconscious and conscious negative thought patterns that were learned at a young age either from past mental or physical traumas that you have attached to an emotion.  If you avoid working on removing those thought patterns, you won’t reap the benefits of the unlimited potential for healing that is within you.

Pain And The Brain

Pain is an experience. Physical pain from an external stimulus will initiate a message to be sent from tissues, through neurons called nociceptors.  It alerts the brain of a potentially dangerous situation.  This message arrives at the brain, and its level of “danger” is determined by a response based on information your brain has gathered throughout your life.  Your brain and nervous system form memories of pain when we experience pain.  This helps us avoid perceived dangerous behavior that once resulted in pain such as touching a hot stove.  We also create pain memories from hearing or seeing someone else experience pain as a result of a behavior.

If you have ever been diagnosed or heard of someone being diagnosed with a “pinched nerve” you have already created a “pinched nerve” memory in your brain.  Your brain has a cognition or context of what a “pinched nerve” means.  This is based on any experience related to the diagnosis.  Brain cells in the “pinched nerve” memory bank will also belong to anything else you associated the pinched nerve diagnosis.  Neck pain, numbness, tingling, weakness, and sciatica are just a few of the examples.  This means IF you are told you have a “pinched nerve,” you activate the brain cells associated with a pinched nerve and experience its symptoms.  This occurs even if you don’t really have a pinched nerve.  This is one of the dangers of a misdiagnosis!

This inaccurate information we have gathered about how we imagine our body to work has contributed to our brain’s evaluation of how much danger we are in and your perception and experience of the external pain stimulus.

Mindset Exercises

Our positive and negative emotions associated with a diagnosis can have an impact on our degree of pain.  Now that you understand the connection between your beliefs and the pain you experience, we can dive into some relevant and applicable mindset concepts that you can start to apply right away.  I will provide you with paradigm-shifting exercises that accompany each concept.  I encourage you to dive in deep.  We are going to cover some of the time-tested, relevant concepts of emotional healing – gratitude, affirmations, and acknowledgment of your achievements.  The more energy and time you put into these mindset exercises, the more you will get out of them.  Your mind can’t tell the difference between reality and what you tell it!

I find that some patients are more prepared than others to tackle their state of mind during the healing process.  I provide guidance in the form of literature, counseling, and advanced workshops on developing a healthy mindset.  It’s not uncommon to see patients with very similar symptoms in our practice.  However, the patients who dedicate the time and energy to their mental health and creating a positive mindset tend to get better results with their care.  The positive mindset they create drastically decreases their healing time and ability to return to normal activities of daily living, pain-free!  To read more on How our perceptions affect our health, click here.

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