Dear Fibromyalgia

Author: dearfibromyalgia

  • Treatment for Fibromyalgia Amino Acids Therapy

    Treatment for Fibromyalgia Amino Acids Therapy

    When using amino acids as an addition to our treatment for fibromyalgia, the first question might be.. exactly what are amino acids?  Amino acids are the building blocks of proteins and although hundreds of them exist in nature, only about two dozen of them are important to human health.

    They are listed as essential and non-essential compounds, however for the purpose of treating any illness, it is more about what each one can do individually to produce a favorable outcome ..

    Did you know that using various amino acids can have a positive effect on symptoms within fibromyalgia?  In any treatment for fibromyalgia, amino acid therapy is too often overlooked as an important addition. And yet, it has been used successfully by naturopath doctors for years who have treated various illness including fibromyalgia and its related conditions such as (CFS) Chronic Fatigue Syndrome. Not as a cure but for creating a stronger foundation. 

    It is part of the protocol that I use with myself and with clients.

    From treating sleep disorders and energy deficits to nervous system and methylation factors that support proper neutralizing and elimination of toxins within the body.

    Certain amino acids can have positive effects on liver and cardiovascular health. Even treating Post Exercise Malaise with certain amino acids has shown to be very beneficial.

    Yes, utilizing various amino acids can be a great adjunct therapy to any wellness plan and/or treatment for fibromyalgia.

    Treatment for Fibromyalgia: Amino Acids and Their Benefits

    Remember to get doctors consent and individual dosing, as these are general recommendations. The list of individual amino acids (bottom of this article) can also apply to other conditions as well.

    The allergen free protein powder (Original Plantfusion) that I use and recommend is a great example of a protein source that includes an amazing amino acid profile.

    Original Plantfusion (available in various flavors and unflavored) makes it easy to obtain many of these amino acids in ONE source as well as getting the safest form of protein.  It’s perfect as one nutritional element in the total treatment for fibromyalgia.

    A common question regarding amino acids is “can we get them in our food ?“
    Yes, and although amino acids are abundant in foods like animal proteins and certain combinations of foods, they are not utilized ‘therapeutically‘ in the same way as when we take them in capsule or powder form. As in the Plantfusion protein powder shown above OR in the variety of single amino’s listed below.

    We can better control which amino acid and how much when taking in supplement form. Great benefit can be derived when we get the right therapeutic dose for our specific malady… that is why we refer to this concept as ‘amino acid therapies‘.

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    Essential Amino Acids Therapy in Treatment for Fibromyalgia

    Although there are many amino acids, I am condensing the list to what I have found to be some of the more effective amino acids and their benefits when using as a treatment for fibromyalgia. 

    We must all prioritize. Some amino acids may be sufficient in our protein powder or supplement we are already utilizing. However, some of these when taken individually, will be more effective. For instance, L-Theanine is found to be very effective to calm the body for sleep. I take this amino acid separately at night about an hour before bed.

    1) L-Glutamine: An essential for healing leaky gut, nourishing muscle and reducing lactic acid that increases during exertion and exercise.

    Stress reduces our stores of glutamine. And yet the immune system requires large amounts of glutamine.

    Glutamine is fuel that the body needs to stay healthy and naturally increase HGH (human growth hormone) which is responsible for healthy aging, sleep and metabolism.
    (An essential in our fibro effective fitness protocols)

    2) Taurine: Supports the nervous and cardiovascular system by regulating heart rhythm, contraction and blood pressure.

    Increases the body’s ability to utilize insulin which improves glucose tolerance. Essential for mineral balance. Supports healthy cholesterol while supporting the liver in detoxifing various toxins.

    Studies (Life Extension) have shown that Taurine has been helpful in reducing the severity of NAFL, or non-alcoholic fatty liver disease.

    3) N-Acetyl-L-Cysteine: A powerful antioxidant and precursor to glutathione which helps to detoxify and strengthen the immune system. Essential for the nervous and immune system. NAC is important when the body is exposed to radiation from various sources in our environment today.

    4) L-Methionine: An amino acid containing sulfur and important to the body’s natural methylation processes.

    5) Acetyl-L-Carnitine: Helps to promote cellular energy while easily crossing the blood-brain barrier to reduce oxidative stress. Supports healthy brain function by stimulating the release of acetylcholine and dopamine, both essential neurotransmitters in brain health and communication.

    6) L-Arginine: An antioxidant amino acid that supports the production of nitric oxide. This is essential to healthy blood vessels and blood flow.

    7) L-Tyrosine: A non essential amino acid used by the thyroid gland to produce thyroid hormone. Can regulate mood and cognitive function.

    Please note however that tyrosine is not right for everyone and some with adrenal over stimulation may find that tyrosine works against them. Tyrosine is found in many over the counter thyroid supplements so please use caution if any side effects including nervous energy or increase in heart rate or palpitations do occur.

    8) L-Arginine: Also a precursor to nitric oxide and used in cardiovascular health, healthy blood pressure and mitochondria support.

    9) L-Ornithine: This amino acid is needed in the metabolism of arginine.

    (Often in a ratio of 2:1) Helps the body to relax and promote rest.

    10) L-Theanine: Excellent for promoting relaxation. Naturally occurring in green tea and often found in supplements to promote rest.

    11) Branch Chain Amino Acids: L-Leucine, L-Isoleucine, L-Valine

    These three amino acids are often used before exercise to support protein synthesis, metabolism and overall physical fitness.

    12) L-Citrulline Malate: A unique and lesser known amino acid, Citrulline is isolated from watermelon. A key component in the urea cycle, the process that eliminates metabolic waste products. Malic acid combines well due to it’s ability to produce ATP (adenosine triphosphate) a primary energy source.
    Shown below is a cost effective L-Citrulline powder from Swanson Health Products..

    This is an overview of how amino acids can support a wellness plan when addressing the many variables within fibromyalgia.

    Work with a qualified health professional and always start with what I call the LED (Lowest Effective Dose). This is when using powders over capsules can be helpful in controlling dosages, and often more cost effective.

    Not every amino acid or every supplement will be right for every person. However when we find what works to better support the often deficient fibro body, this can make all the difference in quality of life and moderation of symptoms …  

    https://fibromyalgia-6.creator-spring.com/
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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Treatment for Fibromyalgia with Serotonin

    Treatment for Fibromyalgia with Serotonin

    We continue to review the latest science behind various neuro-chemicals, and continue to update this article as needed.

    The most recent studies in this area re-confirms my Fibromyalgia Protocol; the recommendations on the Mind Body Connection page (including links to sub-pages) and the Fibromyalgia Protocol pages are all solidly supported by today’s science.

    Years ago, when I learned that chemical messengers controlled 80% of our body functions, I felt they would be very relevant to any treatment for fibromyalgia. 

    Safer forms of melatonin

    Over the past few years, the focus of studies in this area have provided a growing cascade of results to help us select elements of an integrated plan for a treatment for fibromyalgia.

    I like to keep up (and keep you up to date) and these ongoing articles will provide new data, a new slant in one area, and clear up a couple of internet myths about serotonin… drugs taken to increase serotonin can be dangerous, and although 5-HTP is a more natural way to raise serotonin levels, it is not for everyone and can cause cortisol levels to rise in some people, causing adrenal stress.

    Melatonin supplements are also not appropriate for everyone and especially those of us with auto immune illness need to take precaution. For instance, if you wake up three to four hours after taking oral melatonin, it might not be right for you, or you may need a lower dose. Yes, there are manufacturers and doctors who are prescribing too high of a dose, interrupting the natural process within the body.

    Don’t be too eager to alter hormones, instead consider the following suggestions to raise these necessary messengers safely and naturally. Also, I recommend taking a quality tart cherry extract (a natural form of melatonin) if you find that taking oral melatonin is waking you up after a few hours.

    Or try taking melatonin spray which will bypass the liver and can be more effective as well. The most effective form and cost effective as it will last a very long time. I have personally used the spray form because I did not tolerate oral melatonin. 

    The safest way to avoid depleting melatonin is to avoid screen time at night…that includes your cell phone, computer screen, overhead lights and television…

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    What’s The Role of Serotonin in the Body?

    Serotonin has several roles within our body. 90% of our serotonin is synthesized in our gut from tryptophan, an essential amino acid that is a precursor to serotonin; the remaining 10% is found in our Central Nervous System (CNS) similarly synthesized from tryptophan. 

    An essential amino acid means that our body must have it to live; our body doesn’t provide it; and therefore, we must get it through our diet or supplementation. 

    In case you’re wondering why the CNS has to synthesize its own serotonin rather than using the serotonin generated in the gut, serotonin cannot penetrate the blood-brain barrier, but certain forms of tryptophan can.

    In our gut, serotonin causes the gut to move food along. After that job is completed, it finds its way through the gut wall and is absorbed and stored by platelets in the blood. 

    Whenever there’s an injury to the body, the platelets rush to the site of the wound and cause clotting. At the same time, they release the serotonin which acts as a vascular constrictor thereby slowing the loss of blood. Pretty neat! Wait until you hear about the serotonin in our CNS!

    In our brain (CNS) tryptophan is synthesized into serotonin and is a major contributor to our feelings of well-being and happiness or what many of the scientific studies call “mood”. 

    In fact quite a few studies confirm a direct correlation between the level of free serotonin in our blood and our mood changes as well as our social behavior.  Higher levels of serotonin correspond to “agreeableness” in individuals as well as a positive outlook; both necessary in any treatment for fibromyalgia.

    This is not surprising… because serotonin possibly more than any other neurochemical affects most of our brain cells either directly or indirectly. It directly affects our mood, appetite, sleep, social behavior, body temperature regulation, memory, ability to learn, and sexual desire.

    Outside the brain, it’s involved with our heart, muscles, digestive and endocrine systems.

    Please also be aware that 5-HTP should not be taken with dextromethorphan (in Robitussin DM and others for example) as too much serotonin in the brain can cause heart problems and more anxiety. 

    This is why it is a critical piece of any protocol for a treatment for fibromyalgia.

    There have been equally important findings, beyond the effect of serotonin on mood, that it may be a predictor of good or poor physical health. Low levels of serotonin lead to “hostility” while higher levels lead to “agreeableness”. In 45 separate studies hostility was associated with both the development of Chronic Heart Disease (CHD) and poor survival, while “agreeableness” was shown to be a significant protective factor against mortality.

    The bottom line is that a positive mood within the normal range (not manic) is an important predictor of health and longevity.  In an important, long term study of a group with a mean age of 22-years, those ranked in the lowest 25% for positive emotions died on average 10-years earlier than those ranked in the top 25%.

    And, in a series of recent studies negative emotions were associated with increased disability due to mental or physical disorders, increased depression, increased suicide and increased mortality. Positive emotions protected against these outcomes. These studies just emphasize the role of serotonin in the treatment for fibromyalgia.

    So, research confirms that positive emotions and agreeableness foster congenial relationships with others.

    This in turn will create the conditions for an increase in social support from family and friends.

    This is of course is a particularly important need of the fibro community and a key piece of any treatment for fibromyalgia.

    Who would have guessed that serotonin would have so many fingers in so many pies! This begs the question:

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    How Can We Raise Our Serotonin Level?

    1)    The first but least effective way is with diet.  Of course since serotonin is synthesized from the amino acid tryptophan which we must get from diet, all serotonin comes from what we eat – indirectly. But the question is can we raise its level via food? 

    There are internet myths about eating a high protein meal (turkey is usually quoted) which has high levels of tryptophan to increase serotonin level; or eating bananas or walnuts which are higher in tryptophan. Here’s the problem.

    First of all, if you look at a long list of tryptophan containing foods, it’s in many foods; and the differences in the amount of tryptophan between them is not great. Secondly, tryptophan is a member of a group of 13 amino acids of which 12 (not tryptophan) are found in our muscles.

    When we eat that high protein, high tryptophan meal.. our bloodstream is flooded with all 13 of those amino acids, all trying at the same time to get through the blood-brain barrier into our brain. Poor little tryptophan has little chance to compete and our serotonin level actually decreases.

    If, however, you eat a high carbohydrate meal, insulin is produced, the 12 amino acids other than tryptophan are swept from the bloodstream and returned to the muscles, and tryptophan has a clear path through the blood-brain barrier to the brain. The problems with this approach are twofold. First, using this method often will lead to unwanted weight gain. Secondly, is the danger of insulin sensitivity or Type 2 diabetes? 

    If you suspect your serotonin level is low (depressed, moody, sleep issues), you might consider a dietary supplement such as 5-HTP which provides tryptophan, the serotonin precursor. However, as I stated above, this does not work for everyone and can have the opposite effect in sensitive people. 

    Please Note: If you have any adrenal issues or high cortisol tendencies that lead to disrupted sleep, then you may not tolerate 5-HTP and would do better taking L-Tryptophan. (Life Extension and Jarrow brands have been verified safe and without contaminants)

    Check with your doctor or naturopath on dosing for L-tryptophan. 

    Also, on my Nutrition Tips page, you’ll get some ideas how to avoid the insulin dangers of heavy carbohydrate meals, while providing enough carbs to allow tryptophan to reach the brain unimpeded. This will help you get efficient uptake of your 5-HTP or L-Tryptophan supplement in your treatment for fibromyalgia.

    Fortunately, the remaining three methods of increasing our serotonin are Sure-Fire and fit well into my treatment for fibromyalgia protocol.

    2)    This is not new but many studies confirm that we can intentionally intervene in our thought processes to improve our attitude (mood). There is a branch of psychology dealing with Cognitive Behavior Modification which is what I talk about on the Attitude Conditioning page. 

    It’s really about continuing and consistent practice of positive thinking. Remember how often I say, “A smile from the heart is a great place to start”. Once, you develop a habit of attitude conditioning, your brain will develop new neural pathways that reinforce this practice, and it WILL become second nature. This is a major step in your treatment for fibromyalgia. It’s not hard if you are determined!

    Now here’s the better news….  Studies have confirmed that when you do this, the level of serotonin rises. When serotonin rises, your mood improves. When your mood improves, serotonin rises again, and so on. In other words, there’s a positive feedback loop that once kicked off, tends to reinforce itself.

    I cannot overemphasize the importance of this technique in your treatment for fibromyalgia. It brought me out of many bad mental states and depressions. It kept my marriage together.

    It is the single biggest factor that kept me going as I worked my way back from those dark days I wrote about on the home page. And still, every morning, my first thought is picturing my heart smiling before I open my eyes. 

    3)    Next is an approach that lets you kill three birds with one stone – Bright Light. Yes bright light increases serotonin. It also can be used to reset your body clock to support sleep. And, if that bright light is sunshine, it provides Vitamin D as I talked about recently on the “Treatment for Fibromyalgia With Vitamin D” page.

    The bright light needs to be sunshine. On the most overcast day the amount of sunlight measures 1000 lux or more (lux is just a unit of measure of light); a sunny day measures 3000 lux; while inside any home the light is well below 1000 lux. There are “light boxes” available, but they are very restrictive and probably not a good choice except in special cases (bedridden). And, they don’t solve the Vitamin D issue.

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    We should not be surprised that depression is so rampant in the developed countries. Until roughly 150-years ago (or less), we were an agricultural society, and before that, hunter-gatherers. Over thousands of years, our bodies became “wired” to the day-night cycle. Out in the sun all day, when night came we ate and went to sleep.  No “late night talk shows” to watch on TV ‘til midnight. This why I recommend going to bed early, getting up early and out in the sun for at least 20-minutes with no sunscreen.

    If needed, use your DVR to record those late night TV shows and watch them at a time that supports your body clock. That keeps our body clock in tune with our natural “wiring”. And, now, studies have shown that our serotonin level rises from that time in bright light.  A recent study found that the average working person was exposed to light levels greater than 1000-lux for only 30-minutes in winter and 90-minutes in summer. Not enough, “you need your light exposure“

    One additional note before moving on, as you are resetting your body clock and raising your serotonin level thru sunshine, in your brain some of that serotonin is being synthesized by the pineal gland into melatonin, the body’s natural sleep aid.

    4)    Yes, the fourth method is exercise. As a trainer (with fibromyalgia) specializing in fibromyalgia, I believe that exercise will always be a necessary treatment for fibromyalgia; and studies continue to show that exercise is one proven way to improve our fibromyalgia symptoms. It has to be part of our treatment for fibromyalgia. Staying strong and agile is essential to the fibro body. 

    Studies have found that clinical depression can be improved by exercise because it raises brain serotonin levels. In fact it’s so reliable that for those of you in the UK, your National-Institute-for-Health-and-Clinical-Excellence has published a guide on the treatment of depression. The guide recommends exercise rather than antidepressants in many cases (mild to moderate depression).

    It’s now been confirmed that an exercise session of only 40-minutes can have an immediate benefit on mood.  The most consistent results occur when you are undertaking aerobic exercise.

    Within a period of time, the improved mood from serotonin will be joined by endorphins, the body’s own pain reliever. Like serotonin, endorphins are also triggered by exercise.

    If I could wave my magic wand to allow you to experience what exercise is like for a fibro sufferer after just a few months, you’d start exercising today! It’s empowering! It makes you smile. And, it gives you more good days than bad.  

    Just start slow; increase either reps, duration, or pace every week just a little; make a “big deal” out of even small improvements; and most of all, be consistent.  The endorphins will come in time with greater conditioning.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Is Vitamin-D A Priority Treatment For Fibromyalgia?

    Is Vitamin-D A Priority Treatment For Fibromyalgia?

    The proper form and usage of Vitamin D3 as one adjunctive therapy should not be overlooked. Researchers have found that vitamin D is helpful in the treatment for fibromyalgia by reducing some of the symptoms and pain levels. It is however important to understand that a treatment is not in any way a ‘cure‘. It is simply addressing one root issue or deficiency that could be exacerbating symptoms within fibromyalgia and related conditions.

    Yes, vitamin D3 has been getting a lot of attention within the health media in the recent years and rightly so. Vitamin D (actually a hormone) is responsible for many functions within the body. It is vitally important for immune status and well-being. Both of which can elevate our quality of life, even more essential due to the many complexities and variables when living with fibromyalgia. 

    We have long known that vitamin D is an essential nutrient for healthy bone density and for a strong immune system. But now, we are learning more about vitamin D and the connection to the brain, and this is huge in FM/CFS/ME. So, it should be no surprise that it is helpful as part of a total treatment plan for fibromyalgia.

    According to new reports from Life Extension, vitamin D protects against neuroinflammation and neurodegenerative disorders in animals. Human studies show that higher vitamin D levels are associated with reduced disability and cognitive impairment following stroke. 

    So why are many people found to be deficient in this critical nutrient? 

    There are many factors. Malabsorption or lack of nutrient rich co-factors in our food and environment are more common today. Another common issue for many people is lack of sun, either for the reason of avoidance OR in the winter months when sun exposure is naturally lessened.

    And, even though vitamin D is synthesized through the skin from exposure to UVB rays in sunlight, as we age or if we are living with a chronic illness, we may not be synthesizing as much.

    Now the most optimal way to obtain vitamin D is through moderate and consistent sunlight, however it is also vitally important to check medications that may react to sun exposure and reduce acid by eating a naturally alkaline diet. Acids from sugars, smoking, medications, etc. can make people less tolerant to the sun.

    Again, with age and illness, we may not be able to sufficiently synthesize the optimal amount of vitamin D from sunlight ..(although morning sun is one part of our protocol that should not be overlooked)

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    In A Treatment For Fibromyalgia Vitamin D Has An Important Role

    Vitamin D has an important role as a treatment for fibromyalgia for many reasons including the involvement of our often compromised immune systems. Especially for those of us who also have one or multiple auto immune illnesses along for the ride.

    Reduction of inflammation is another essential role found in studies of treatment of fibromyalgia with vitamin D and newer studies done with autistic children. These studies have shown a reduction in pain levels in some patients with fibromyalgia while also showing marked improvements in children with autism. The reason that we may be even more interested in this recent research is due to the commonalities in the underlying root causes in many of these auto immune and inflammatory conditions.

    Recent research has also shown that vitamin D upregulates glutathione, which is an essential antioxidant for those with fibromyalgia and any auto immune illness.

    All of these recent findings suggest that vitamin D is an essential nutrient for those with FMS as well as most of our older, non-fibro population.

    Note: Many of these more recent studies and findings can be found through “Life Extension” research..

    So what is the best form and how much vitamin D should we be getting every day?

    It has been found that the vitamin D in many multivitamins is not adequate for people who have deficiency. The current RDA for vitamin D3 is 2,000 IU upwards to 10,000 IU for those with known deficiency.

    The goal is get blood levels to a more optimal level of 50-80 ng/mL. (measured by the 25-hydroxy blood test)  

    Note: Vitamin D supplementation needs to be monitored by a doctor for patients with high blood calcium levels and may need to be avoided for that reason.

    A liquid D3 emulsion is optimal for best absorption. I promote and use this brand because it is effective and has no additives. Tolerance and absorption is key.

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    People often ask is there a best time to take certain nutrients ?

    The answer is yes… Since vitamin D is a fat soluble nutrient, and because we best absorb and utilize fats when bile flow is highest (generally in the middle of the day)  we want to take our vitamin D3, preferably liquid emulsion, with or after lunch. This will promote optimal absorption.

    I have found that the liquid D3 emulsion is not only the most effective vitamin D treatment for fibromyalgia  but very easy to take, especially for those who have an aversion to taking pills.

    Be patient with vitamin D supplementation .. this critical nutrient is beneficial for multiple systems within the body, so even if you don’t feel a dramatic change, please know that vitamin D in the proper form is ‘treating‘ you and your immune system in various ways. Talk with your doctor if needed.

    Another effective way to obtain high levels of both vitamin D and vitamin A in a very natural form is through CLO or Cod Liver Oil, however at this time there is only one company that supplies pure CLO with no preservatives or additives, that is Green Pasture, and you can read more about this on the Supplement article page found on the navigation bar. 

    Avoid D-ficiency…. get tested….get optimal absorption and work on getting pain levels down. Reducing levels of pain, reducing symptoms ..THAT is living smarter.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Fibromyalgia Supplement Vitamin K with Raw Calcium

    Fibromyalgia Supplement Vitamin K with Raw Calcium

    Getting adequate minerals in our diet today can be challenging, yet attaining the optimal form and properly assimilating our minerals is key.

    Why does calcium have such a bad reputation in the supplement business?
    Because most of the calcium ‘fibromyalgia supplements’ on the market today are made with materials that are foreign to the body. Not only are they foreign to the body but can also be downright dangerous, especially to the cardiovascular and elimination systems.

    We might decide to just depend on calcium from a healthy diet and for some people that may be adequate, but for most people it’s going to be difficult to attain calcium and its beneficial co-factors from food alone, especially for those dealing with any bone density or malabsorption issues. A fibromyalgia supplement for calcium will likely be required.

    And What About A Vitamin K Fibromyalgia Supplement?

    Vitamin K has the unique ability to put the calcium where it belongs in our body (in our bones) and deter it from where it does not belong (in our arteries)
    That is why many of us will benefit from an additional vitamin K fibromyalgia supplement to be sure that the calcium we take in is going to all the right places.

    Vitamin K also has the ability to reduce body stiffness, making it another good remedy for fibromyalgia and osteo issues as well. As we age, a vitamin k deficiency can lead to vascular and bone density issues. This is especially important for women during and after menopause.

    Green vegetables contain vitamin K1, however this form is hard for the body to absorb due to being tightly bound to plant fiber.
    Vitamin K2 has been shown in human studies to be up to 10X more bio-available than vitamin K1. Vitamin K2 is found in meat, eggs and dairy and yet is also manufactured within our gut.

    According to Life Extension and research done by the Rotterdam Heart Study:
    “A large scale, well controlled clinical trial that tracked 4800 participants for seven years, revealed that participants who ingested the greatest quantities of vitamin K2 in their diet, experienced a better cardiovascular condition than people who ingested the least.”

    I do believe this may be of special importance to people with fibromyalgia and the associated cardiovascular symptoms.

    Please Note: Due to the blood-thinning quality of vitamin K, it is best to use precaution when taking vitamin K and always check with your doctor or naturopath prior to use.

    However, users of the drug warfarin could benefit from a consistent low dose of vitamin K2 (45 mcg. per day) in the long acting MK-7 form in order to protect the body against vitamin k deficiency.

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    Raw Calcium to the Rescue

    I have found that although there’s a few quality supplement brands on the market today, not every manufacturer succeeds at having the best of each individual supplement. Therefore, it can be prudent to not depend on one particular brand for all of our supplement needs.

    Also, it’s important to remember that a ‘supplement‘ is just that, it is supplementing our diet, not taking the place of, so if we are getting half of our daily requirement of calcium from our diet, then we can think in more cost effective terms, and simply take half the dosage suggested .. and yet still have the extra insurance we need from a safe and reliable source..

    The best form of calcium is one that is easy to absorb and assimilate and combines a few of the necessary co-factors.

    Our choice in calcium support is Garden of Life’s Raw Calcium (also part of the Grow Bone package with strontium)

    This raw calcium is made from food and natural nutrients, not from rocks, chalk or sediment. 

    And, includes the necessary co-factors magnesium, strontium, boron ,etc.

    Now, you could stop there and enjoy the benefits of a raw calcium with it’s essential co-factors and a small dose of vitamin K included here as well, yet for some people, the amount of vitamin K in this raw calcium will not be enough. So although we are getting the safest form of calcium, we may also need to add in a more potent form of vitamin K.

    For vitamin K supplementation, we use the Life Extension brand. This brand contains both the MK-4 (rapid release) and the MK-7 ( a form which stays active much longer in the bloodstream)

    Other ingredients: extra virgin olive oil, gelatin, glycerin, beeswax, purified water, carob color.

    Along with quality calcium and vitamin K, we want to be sure we are protecting our bone density in other ways as well.

    Strength training is recommended for everyone, especially as we age, however with the addition of fibromyalgia and/or any chronic illness, this may be a challenge. Check out the fitness pages (Fibromyalgia Exercise) here on the site as we continue to bring information on working out safely and effectively with fibro and osteo conditions.

    Both our lymphatic system and our skeletal system need a certain amount of healthy force exerted on them daily to help keep them strong and agile. Also check out our article on Vitamin D and ways to attain superior absorption of this critical nutrient/hormone. 

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Chronic Fatigue Syndrome Symptoms and Fibromyalgia

    Chronic Fatigue Syndrome Symptoms and Fibromyalgia

    Chronic Fatigue Syndrome symptoms are common among fibromyalgia patients. This is because chronic fatigue syndrome or immune deficiency (CFS/ME/SEID or CFIDS) is often an accompanying condition to fibromyalgia.  Millions of fibro people today are living with chronic fatigue immune deficiency symptoms and yet many still have not been properly diagnosed as having both fibromyalgia and CFS/ME. Part of this stems from the fact that it’s not picked up in conventional testing. Also, the CFS symptoms mimic fibromyalgia in many ways.

    NOTE: According to a recent interview done with Dr. Ronald Davis of Stanford University, (April 29, 2019) there was a discussion of a new study and test for those of us with CFS/ME. “The new assay detects differences in impedance patterns in response to hyperosmotic stress between blood samples from CFS/ME patients and those from healthy persons” It “can potentially establish a diagnostic biomarker and a drug screening platform for ME/CFS in conjunction with preexisting evaluation measures” 
    (Medscape, 2019) 

    Diagnosed with Epstein Barr or co-infections?

    Doctors can rule out other conditions and then diagnose CFS/ME through various tests that will also include detection of viral activity in the body such as Epstein Barr virus.

    However, it can be helpful to also test for co-infections in the blood such as mycoplasma and anaplasma (we sometimes call them the cousins to Lyme disease) that can be instigators to developing CFS/ME symptoms and do often co-exist alongside this condition. These blood infections are different than a virus that causes the flu and this is important to understand when it comes to secondary symptoms. 

    Epstein Barr does not cause fevers like an actual flu virus can. In fact, many people with FMS have slightly lower than normal body temperatures. Epstein Barr, anaplasma and mycoplasma have all been implicated in both FMS and CFS/ME. (integrative doctors can check for these with blood testing)

    By the way, the Institute of Medicine recently proposed a new name for CFS. However, I personally think this does not accurately depict the underlying source of the illness which is essentially the immune system. Fatigue happens to be just one issue that occurs in CFS due to faulty mitochondria, which we explain later in this article.

    At any rate, the new name proposed for CFS/ME is Systemic Exertion Intolerance Disease. We will continue to call it by either for clarity and until further notice. The most important issue comes in treating the various symptoms that can play havoc with an already vulnerable fibro body.  

    So What Exactly Is Chronic Fatigue Syndrome?

    Chronic Fatique Syndrome symptoms List

    Notice that the CFS symptoms overlap FMS to a great degree:

    How Do We Treat Chronic Fatigue Syndrome?

    There are currently no drugs available to treat CFS/ME. And again, from my own experience from attending various holistic treatments (including intensive IV therapy), I do believe the best course of treatment involves addressing the vulnerable immune system and creating an overall stronger foundation. CFS/ME is complex and there is no single treatment that has been shown to be effective in most cases.

    Treating CFS/ME can be complex and as stated by the Center for Disease Control (CDC), full remission is rare with only about 5-10% of patients able to achieve total remission. Just like with fibromyalgia flares, those of us with CFS will also cycle into chronic fatigue syndrome symptoms due to stress, weather, trauma, surgery or lowered immune resistance.

    As I’ve stated before, I personally attended three months of holistic intensive IV therapy in 2005 for CFS/ME and it did not eradicate the virus or co-infections anaplasma or mycoplasma that I have lived with. So yes, that is why I say, let’s work to do this in the most cost effective way possible!!

    It is also imperative to treat the immune system effectively on a regular basis. Read more here about how we work to improve our immune status. 

    Click Here to Visit the Store and find Much More….

    What about Candida fungal infections?

    Learn more here about Candidiasis and fungal infections related to Chronic Fatigue. You see, your symptoms could also be related to Candidiasis. This type of fungal infection can affect every system of the body, but especially the GI tract, brain and immune status.

    What are we to do when we fall into that 90-95% category of people who may have ongoing CFS symptoms to some degree of severity over a lifetime?

    All of the protocols here on this website address both fibromyalgia symptoms and CFS symptoms. The better we are at supporting our immune health, the less severity in symptoms we will endure. If you have Epstein Barr or any other virus, you know how it feels when your body is constantly ‘fighting’. Any auto immune illness is much the same. This ongoing battle easily depletes the body and energy reserves.

    For increasing immune status, be sure you are getting a few of the essentials like glutathione, selenium and zinc.

    What about nutrition for Chronic Fatigue?

    For nutrition protocol, we use the “Body Ecology Diet” to sustain a stronger foundation and help to eliminate perpetuating factors in our diet such as sugars, excess grains, yeast and additives. (This book is available on the Books/Resources page here on the website.  See the Nav Column on the left side of this page) 

    For exercise guidelines, I have included an important additional article on working out with CFS and ways to avoid post exercise malaise and stay consistent. As a trainer living and working with Fibro and the primary co-conditions, I have gotten creative over the years in creating and modifying exercises and routines that are appropriate for CFS/ME and Fibro. 

    Ubiquinol CoQ10 and PQQ (for oxidative stress) 

    For supplementation, we have articles here in the site devoted to the importance of addressing the faulty mitochondria in CFS/ME and the need for a quality form of CoQ10 Ubiquinol with Pqq.  Swanson Enhanced Enhanced Pqq with Ubiquinol is cost effective and recommended.

    I also recommend taking PQQ to reduce the effects of oxidative stress.

    Remember that we utilize a few different companies for supplements. We believe in cost-effectiveness and quality and not every company makes the best of every supplement. 

    This need for ubiquinol has been well established and verified.  If you are interested, you can read the scientific basis of the critically of CoQ10 Ubiquinol for CFS.

    How can we avoid de-conditioning?

    As the research article pointed out, it is especially critical to overcome oxidative stress for a CFS victim in order to successfully engage in a low impact exercise program to prevent total deconditioning. If our body cannot make something essential, or we cannot get it from food, then that will make it a critical priority in our supplement regimen. As always, we work to prioritize and only take the necessary supplements. This is more cost effective as well. 

    As we stated above, CFS/ME can be challenging to treat and live with, however the principles we ascribe to here and throughout the website have been helpful to attaining a stronger immune status and decreasing overall intensity of symptoms.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • CoQ10 Supplements for Our Mitochondria

    CoQ10 Supplements for Our Mitochondria

    CoQ10 supplements (in Ubiquinol form) can help us to build a “mightier” mitochondria (the powerhouse energy center of our cells.)

    What does our mitochondria have to do with it?

    This is the energy center of our cells. Crucial to the supply of needed energy and sufficient antioxidant protection. This is where we use up the carbohydrates and fats for crucial cellular energy..

    Did you know that as we age, our mitochondria become more dysfunctional just by the aging process itself?  So then, if we have a chronic illness such as fibromyalgia, we have an added challenge, and we may not be clearing free radicals as efficiently as we did when we were younger and more resilient. Fortunately, research has found that CoQ10 supplements are one of the most potent anti-aging nutrients. 

    CoQ10 Supplements and Fibro Fog

    The reason this becomes so important to those of us with fibromyalgia is due to the fact that the mitochondria are very easy targets for free radical damage. The brain and the heart muscle for example demand much energy and can be the first areas to feel the effects of mitochondria breakdown.

    If you suffer with CFS (Chronic Fatigue Syndrome) then ubiquinol form of CoQ10 becomes even more essential to support the effects of ‘free radical damage’ to cells. 
    Ubiquinol also supports exercise tolerance and can help to prevent post exercise malaise in those with both fibromyalgia and chronic fatigue. 

    This big demand for CoQ10 by the brain becomes of even greater interest for anyone dealing with fibromyalgia and the subsequent “brain fog” that’s so often present.

    Because of the inability to generate and utilize  CoQ10 as we age, CoQ10  in supplement form has become an ESSENTIAL dietary addition for fibromyalgia and chronic fatigue patient.

    So what is the best way to obtain CoQ10 and are there any co-factors that may enhance the effectiveness when taking CoQ10 supplements?

    The Ubiquinol Form Of CoQ10 

    The absolute best way to obtain and utilize CoQ10 is in the form called UBIQUINOL. This form provides the best bio-availability and uptake into cells. Also, it has been found that many of us over the age of 40 must take the ubiquinol form in order to absorb and utilize the nutrients anyway.  

    There is also a micronutrient, known as PQQ that pairs well with CoQ10  to enhance the effectiveness and increase antioxidant protection. Research has even discovered that PQQ is 5,000 times more effective in reducing oxidation in the body than other well-known antioxidants, such as vitamin C. Although PQQ will compliment CoQ10 ubiquinol, the first priority is ubiquinol itself; however, the brands we recommend contain both and do not contain soy or other additives (Life Extension and Swanson).

    These two essential nutrients can be found together in one supplement as shown in the adjacent picture of the Swanson Enhanced Pqq with Ubiquinol CoQ10 or can be taken individually, however the quality is very important.

    NOTE: On my main supplement page, I start by saying that “More is not better”, and that where possible, we need to obtain nutrients from food sources, however, in this case, ubiquinol becomes an essential supplement because the body cannot make it on it’s own. 

    Yes, CoQ10  (in ubiquinol form) has quickly become one of the best ways we can ALL maintain a ‘mightier’ energy center with mitochondrial protection AND energy production.

    Click Here to Visit the Store and find Much More….

    The following link sheds more light from recent research on the criticality of CoQ10 for FMS/CFS sufferers: Mitochondrial Damage/Dysfunction.

    A Brand New Antioxidant 100s of Times More Powerful Than
    Regular CoQ10 or Ubiquinol

    A recent headline caught my eye: “Colorado University finds breakthrough treatment makes old arteries seem young again.” Their study showed that taking a brand new type of antioxidant called MitoQ results in this remarkable improvement.

    Right away I picked up that the mechanism that MitoQ Antioxidant Supplement uses is to support the repair of mitochondrial oxidative damage. This is a very important requirement for fibromyalgia sufferers and even more essential for those with CFS.

    Elsewhere on this site, I explain that every muscle cell has thousands of mitochondria. The mitochondria are like little factories that convert the food we eat into a form our cells can use for energy.

    By the time we reach our early thirties, our mitochondrial energy production peaks. After that, age, stress, and environmental toxins combine to reduce our energy capacity about 10% per decade. This is why most fibromyalgia and all CFS patients find it so difficult to take advantage of The Benefits of Exercise, the proven most successful treatment option for both syndromes.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Guidelines for Supplements Recommended on This Site

    Guidelines for Supplements Recommended on This Site

    There are many supplements that I recommend on various pages of this website. You probably think no one could afford to buy all of them every month; and, you’re correct, no one including me. 

    Remember that fibromyalgia is a multi- symptom syndrome, and each page generally focuses on different symptoms. Few fibro people encounter all those symptoms at the same time. So, there’s no need to buy all the supplements recommended throughout the website.

    I suggest you pick your top three symptoms and choose supplements recommended for those symptoms first. This is key. We do however, start with a safe, additive free multi vitamin to create a good start with overall “synergy” 

    Additionally, I use or have used every item that I recommend with myself and/or others over many years. I have used numerous brand name vitamins that had tummy discomfort or other side effects and I will not recommend those even though I realize that they may not affect everyone the same way.

    Also, believe it or not, I do worry about the cost effectiveness of these items. Many of the supplements I present to you have 3 to 5-times the bioavailability (absorption) of other cheaper, well known brands. 

    This allows you some flexibility in dosing. For example, you might choose to make a 30 capsule bottle last 60 days rather than following the once a day instructions.  I’ve had to do that and found it still worked for me.

    I will say it is better to take the recommended dose for 3-months if at all possible. That way you will find out if the particular supplement is going to help you at all.  If it does help, you can try the every other day dose which will probably continue to help, but more slowly and more affordable. It’s never all or nothing with me; I couldn’t afford it.

    Some supplements can interact with medicines in ways that could harm you.  If you are taking prescription medications, you should inform your doctors and pharmacists of any supplements you are taking.

    I recommend that you list both medications and supplements along with dosage, how often per day, which days of the week for each. Write or print this list and make copies that you can provide your physicians for your records.  Be sure to update any changes.

    Supplements are not controlled by the FDA in the same way that prescription medicines are managed.  FDA looks at supplements as “foods”. Therefore no clinical trials are required of the manufacturers. 

    Manufacturers are required to list all active ingredients on their product labels AND to follow FDA manufacturing guidelines

    . However, supplements do not have to be proven safe or effective. Foods and nutritional supplements cannot be removed from the market by the FDA unless they are proven to be dangerous or to have false label information.

    Why do we take so many precautions?

    What’s my point of saying all of this? It is very important that we seek out brands that are trustworthy and go the extra mile in their manufacturing processes.  

    More Is Not Better

    Whether it’s fibromyalgia supplements or a prescription medication, I believe in the Lowest Effective Dose (LED).  In general I avoid taking drugs for many reasons, but because of the critical nature of sleeping with the body clock, I’ve occasionally had to take a prescription sleep aid.  

    Also, the form of certain vitamins, namely B-vitamins is especially important. The multi-vitamin we recommend now comes with the safer form Folate and Methyl B-12. 

    Fibromyalgia supplements support the fibro body, and although they are not cures for ‘all that ails us’, when we find the right support for our individual bodies, that can make a big difference.
    I’ve been at this for many years and through much trial and error with myself and with clients, I use that experience to support others.

    Be sure to consult with your doctor or naturopath when adding new fibromyalgia supplements. 

    Additive Free Multivitamin 

    For Metabolism, Energy Conversion and Healthy Hair utilizing safer Folate and Methyl B-12

    Try the 30 packet option first so you can decide if it is right for you. (that is 150 small capsules for 30 packs)

    Additive-free multi-vitamin. NO fillers, binders, colors, preservatives, gluten, milk, soy, flowing agents or anything else you find in most other multi-vitamins on the market. Nothing compares. 

    AND, it now has the safer forms of B-vitamins (Folate and Methyl B-12).  It is a foundational fibromyalgia supplement. 
    Small, easy to swallow capsules that come in purple convenient packets of five capsules that you can take with you or use as you like. Remember what I say about making your nutrients more cost effective? Take the full five capsules or less to make it more cost effective by taking 2-3 each day.  
    Manufactured in the worlds only 100% solar powered facility. Available in both women’s and men’s formulas. 

    Concentrace Minerals to create Synergy

    When we use anything additional to the safe multi vitamin listed above, we want to be sure we are still creating enough synergy between our minerals. When we go too far above in any dosage, we could lose that synergy. 

    Magnesium is a great example. You might truly need additional magnesium, but the dosage, and the form is important. 

    I like using this Concentrace Liquid in addition to the multi vitamin because it also contains a good combination of natural minerals. Easy to use and cost effective. You can put 10-15 drops in your water and take with you. 

    The Powerhouse of Our Cells

    When it comes to strength and energy, it’s all about the mitochondria (the powerhouse of our cells). I can support you in building better mitochondria. That is really what I focus on in the beginning with clients.  However, without strong mitochondria, it’s hard to get going, stay going and strengthen the body. 

    Ubiquinol supports energy, the mitochondria, and the heart.

    The ubiqiunol shown below from Swanson is pure, at the lowest price point, and it has won awards!! 

    Ubiquinol CoQ10 (available at Amazon)

    Elsewhere on this site , I explain that every muscle cell has thousands of mitochondria.  The mitochondria are like little factories that convert the food we eat into a form our cells can use for energy.

    By the time we reach our early thirties, our mitochondrial energy production peaks. After that, age, stress, and environmental toxins combine to reduce our energy capacity about 10% per decade.
    This is why most fibromyalgia and all CFS patients find it so difficult to take advantage of The Benefits of Exercise, the proven most successful treatment option for both syndromes.

    Amino Acids

    Amino acids have been useful in many cases as a supplement for fibromyalgia and metabolic dysfunction; however, when using Amino acids, its best to consult with a doctor or naturopath to discuss the dosages that will be right for you individually.

    Some examples I rely on:  Glutamine is great for muscle and gut health, Glycine supports liver, brain and nervous system. Branch Chain Amino Acids (BCAA’s) are helpful before exercise.

    Glutathione Production

    If we are mercury toxic, we want to be aware of high thiol foods and supplements. Glutathione is one of those high thiol supplements that we need to be aware of. We recommend getting a hair analysis first, and then if your mercury is high, there is an alternative to glutathione supplements. 

    That alternative is taking two amino acids, L-Glutamine and L-Glycine. 2:1  (so that is 2 parts glutamine and 1 part glycine) For example, I take 2 grams glutamine and 1 gram glycine, on an empty stomach. 

    Note: Check with doctor/naturopath if you have a history of renal issues or stones.

    Protein Is an Essential Fibromyalgia Supplement

    So, if you are going to buy protein powder, I recommend you support your metabolism and endocrine system today with Original Plantfusion, like many others who continue to praise this healthy protein source. 

    With BCAA’s and Glutamine, PlantFusion supports a healthy gut and balanced energy.  It’s definitely an essential fibromyalgia supplement.

    The Fibro Body also needs an easy to assimilate, non-allergen form of protein. “PlantFusion” works great to feed muscle, repair leaky gut and sustain energy. This protein powder eliminates allergens including whey, soy, gluten, casein AND rice. Be sure to obtain the ORIGINAL version which is free of rice protein.

    ORIGINAL Plantfusion comes in flavors or unflavored. I recommend mixing in a high powered blender with organic additions like greens, flax meal, green apple, berries, coconut oil and any other heal-thy ingredients compatible with YOUR body. 

    Before Original “PlantFusion“, there was no safe protein powder I could recommend to my clients or use myself as a fibromyalgia supplement. I simply support it because it IS an ESSENTIAL tool in a healthy diet and in my fibro-fitness protocol.

    Click Here to Visit the Store and find Much More….

    A Great Combination:  Essential Fatty Acids & Anti-Inflammation Factors (Vitamin D3)

    In a 5-year study that is currently on-going several thousand healthy men and women are taking VITAMIN D and/or fish oil supplements.  They are being examined at regular intervals to determine the benefits for preventing cancer and cardiovascular disease.  

    The study is also looking at whether these supplements affect diabetes, high blood pressure, cognitive problems, osteoporosis, mood disorders, infections, and autoimmune disorders.

    Hopefully, this study will resolve the back-and-forth between the Alternative Medicine community and the scientists who have not yet reached a conclusion regarding the effectiveness of vitamin D or fish oil in preventing and fighting these diseases.  We’ll keep you updated.

    Update on Vitamin D Studies 

    In a cardiovascular study in the ’90s blood samples were taken from over 1500 adults 65+ years old. In the follow up 6-years later they evaluated this sample population for health conditions, including Alzheimer’s disease.  

    At a later time, a nutrition study evaluated the blood samples for Vitamin D. Earlier in 2014, a group of British researchers used the results of both of the previous studies to show the connection, if any, between Vitamin D and dementia (including Alzheimer’s).

    The results showed that low levels of Vitamin D led to an over 50% increased risk of dementia and an almost 70% increase in the risk for Alzheimer’s. Further, where there was severe deficiency of Vitamin D, the risk of Alzheimer’s more than doubled.

    The obvious next step for researchers is to determine if Vitamin D can prevent the disease.

    Also, VITAMIN D has also been shown to ease the symptoms of fibromyalgia. I’ve devoted an entire page to vitamin D3.

    Vitamin D and Fish Oil

    Shown here is my favorite additive free, easy to absorb LIQUID vitamin D emulsion. A few drops is all you need. We have used this one for years to keep our vitamin D levels in the normal range. Especially important during the winter season. Quality fish oil and liquid emulsion D3;
    great combination of nutrients for autoimmune disorders.

    Both are essential fibromyalgia supplements.
    Provides anti-inflammation, immune support and bone health .

    Cod Liver Oil (CLO)

    The health benefits of CLO are many. It is beneficial to the nervous and immune system. 

    It improves brain function, reduces arthritis, blood pressure, cortisol and inflammation.
    The list goes on.

    With naturally occurring vitamin A and vitamin D, Green Pasture fermented cod liver oil is superior as there is absolutely nothing added and its’ purity is THE best.

    Bio-Available Magnesium

    Magnesium (available at Amazon) is an essential fibromyalgia supplement for the Fibro body. Just be sure to get it in an absorbable form, such as this one, to lessen the tendency for GI issues and to increase bio-availability. From the nervous system to muscle health, we need a healthy supply of magnesium.

    Another good addition to magnesium is malic acid to also increases ATP and energy within the body.

    Hormone Free Thyroid Glandular

    Thyroxin-free thyroid glandular, for those who may not be tolerating even the most natural thyroid hormone.

    Glandulars can be a safe and effective way to supplement thyroid and adrenals that may be compromised by chronic illness.

    GROW BONE SYSTEM

    Gluten-free Grow Bone system by Garden Of Life, not your average calcium.

    This is RAW food Calcium, not rock, chalk, etc. This excellent raw, additive-free supplement contains  756 mg. raw calcium, and 386 mg. raw magnesium with excellent absorption. 

    I have been using and promoting this for myself and for anyone, especially those with low bone density and any Osteo issues.

    Absorption and Cost Effectiveness

    • Make your fibro recovery a “high priority“
    • If you are on disability, insist that a portion goes to support your recovery before turning over the rest to the “family budget”
    • Purchase fibromyalgia supplements that have good absorption characteristics so you can take a reduced dose by skipping days or taking a lesser amount daily; this requires more effort, but is doable. All my recommendations on this page meet this requirement.
    • Follow my Fibromyalgia Diet and Blending and Juicing and Recipes recommendations.  You will get many of the nutrients you require through healthy eating.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Irritable Bowel Syndrome (IBS) and Fibromyalgia

    Irritable Bowel Syndrome (IBS) and Fibromyalgia

    Irritable Bowel Syndrome (IBS)

    Irritable bowel syndrome or IBS has various causes and perpetuating factors and is often a co-condition with fibromyalgia. To make matters even more complex, fibromyalgia affects multiple systems in the body, and one of those “vulnerable” systems is the GI tract.

    IBS is also known by a variety of other names including spastic colon, functional dyspepsia, mucous colon and more. It is not to be confused with IBD, or Inflammatory Bowel Disease, a more serious bowel disease.

    Working as a colon therapist, I have seen many different digestive diseases, and of course even for those with fibro, not every digestive issue is a result of having fibromyalgia.

    There are many perpetuating factors including gut bacteria, stress and individual food intolerances. 

    IBS and Fibromyalgia 

    A very real physiological (physical) disorder, Irritable Bowel Syndrome is thought to be connected to a disruption or disorder in the enteric nervous system. The nerve supply in our “gut brain” alters perception of pain and stimuli. The nerves within the GI tract become overly sensitive to stimulation, environment and foods ingested.  

    Sounds a lot like fibromyalgia itself, right? And if you have IBS, you are not alone in your frustration when otherwise “healthy” foods can cause severe GI distress and uncomfortable symptoms.

    In irritable bowel syndrome, the normal muscular contractions in the colon become irregular and dysregulated. The movement of food and waste can either speed up or slow down. This can result in trapped gas, distention and pain when food and waste are not moving along properly within the GI tract.

    Allergen foods, medicines and stress can cause intestinal spasms and pain.  Food allergens are found in over half of all cases of IBS. The more common food irritants in IBS include wheat, corn, citrus, dairy, and chocolate.

    These reactions can also be part of a histamine intolerance, and you might need to consider eliminating foods high in histamine. Coffee and tea are also suspect for some people especially if there is a sensitivity to caffeine.

    You could also react to pesticides and gmos in foods and drinks. That is why we want to strive to eat at much organic non genetically modified food as possible. If you feel shaky or irritable even after drinking decaffeinated coffee, it could be related to pesticides used in the coffee beans.

    Irritable Bowel Syndrome is more prevalent among women. Hormones can play a role in IBS and women with IBS tend to have more symptoms before the menstrual cycle. IBS is more commonly diagnosed before the age of 45, with less incidence in older ages, although some people report having symptoms since a young age.

    Again, this correlates to fibromyalgia and the propensity to disruption in the GI tract and enteric nervous system. Other causes include infections, candidiasis and/or parasites.

    NOTE: A PROPER MEDICAL DIAGNOSIS IS IMPORTANT TO EXCLUDE THE POSSIBILITY OF OTHER GI DISEASE OR INFLAMMATORY CONDITIONS SUCH AS COLITIS OR DIVERTICULITIS.

    SYMPTOMS OF IRRITABLE BOWEL SYNDROME:

    As a colon therapist, there are a few things I use and recommend when living with IBS. Remember that with both fibromyalgia and irritable bowel syndrome, the symptoms will often overlap and can also vary from day to day in severity. Please refer to the list below including my favorite probiotic with HSO’s and some other effective non invasive remedies.

    Click Here to Visit the Store and find Much More….

    Irritable Bowel Syndrome Diet Support

    First, it is important to avoid ingesting too many heated oils. Raw fats and oils are better tolerated. The right kind of fiber is also essential, as some fibers are very irritating to the colon and GI tract.

    Some packaged foods are now including a type of fiber called INULIN, or Chicory Root and this fiber, actually a “pre-biotic” can cause upset in a sensitive bowel. This prebiotic is good in itself, but just like other healthy foods, not everything is right for the sensitive bowel.

    Some of the fiber bars and supplements on the market also contain INULIN or chicory root.  If bloating or nausea occur after ingesting INULIN, it is best to eliminate this form of fiber, especially while symptoms are present. If you are eating those heavily marketed packaged fiber bars, check the ingredients for these fibers.

    There are many effective probiotic supplements on the market today. As a colon therapist working with clients for many years in the field of gut health, I recommend a couple different ones, but if you have a good one, keep using what works for you. 

    Garden Of Life Primal Defense is one of the best along with Flora Udo’s Advanced Adult Probiotic which is a great multi strain formula and I have personally used and recommended these two with great results over many years. Working as a colon therapist, I have tried many different brands of probiotics over the years. I recommend Udo’s Flora brand of probiotics because it is a good quality, multi strain, highly effective probiotic at the best cost we have found as well.

    This probiotic also contains a good amount of the strains that I prefer to have included such as plantarum, bifidum, and casei. 

    As you continue to improve gut health, you may not need to take probiotics every day. This can help to keep your supplements more cost effective as well. Avoiding excess toxins and allergens in our diet is really the best way to go.

    Supplements can aid an already healthy diet but they cannot take the place of a good diet that promotes good absorption of nutrients and essential minerals. 

    Juicing or Blending for Irritable Bowel

    I have worked with many different digestive conditions, but one thing I recommend for all of them, especially irritable bowel, is weekly practice of juicing or blending. See, I say weekly, because you need to do what works for you in terms of your schedule, cost, etc. and how many days you will be vegetable juicing or blending. 

    For those who are very sick, I recommend vegetable juicing first, not blending. If there is irritation in the GI tract, we want to bypass digestion. That is the great value in vegetable juice.

    Some people think they have an intolerance to garlic for example, but when we juice garlic, not blend, this can be well tolerated and help with the bacterium that might be exacerbating your intestinal symptoms. 

    I highly recommend reading my juicing and blending page and referring back to it as you can to really understand and read between the lines. I have been vegetable juicing for almost 30 years now, and I love sharing the great benefits when done properly. This is not about perfection, but learning the ways to make it more effective. 

    FODMAPS (Fermentable Oligosaccharides Disaccharides
    Monosaccharides and Polyols)  

    These foods can cause fermentation in the GI tract. FODMAPS can be difficult to ascertain, but it basically means foods higher in fructans, an irritant to a sensitive bowel; however, not all foods higher in fructans will be “suspect” in regards to foods to which people with IBS react. FODMAPS can be helpful to ascertaining food intolerance but not all will apply to every person.

    Don’t worry!! Most people will not react to all the foods listed in the FODMAPS graphic below. 

    As a general approach, when working to eliminate suspect foods, it is a good idea to keep a food journal to help ascertain which foods are causing IBS issues. When working with clients, I use a combination of both blood type and FODMAPS to create a GI friendly food plan.

    But again, a food journal can support us in better determining which foods we are reacting to. Eliminate any “suspect” food for 2-3 weeks and then add back individually to determine tolerance.  

    One of the foods/oils that I am finding more suspect and seeing more intolerance to is coconut and coconut oil. More people are using coconut products these days but they are not right for everyone. If you suspect you might have an allergy to a portion of otherwise healthy food, check with your doctor. 

    It is also important to rotate foods, every 2-3 days when possible. I believe in rotating the more concentrated foods such as oils and animal proteins.

    You may like to eat the same vegetables more often, but rotating oils and proteins will aid in metabolism and avoidance of developing a sensitivity to any one particular food.

    The above graphic shows the foods highest in FODMAPS (fructans). But again, not everyone will react to the same foods. 

    With histamine intolerance, for example, you might have to avoid all citrus fruits and all types of vinegar but you might find you can tolerate high-quality raw chocolate on occasion.

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    Remedies for Irritable Bowel Syndrome 

    Some Remedies for IBS I Like That Are Easy and Cost-Effective:

    Marshmallow Root in the form of tea. This root is very soothing to the mucous membranes, GI tract and urinary tract. This can be steeped and used alone or with other herbs of detoxing nature. Look for it in your favorite health/bulk herb department. 

    Flaxseed tea. Very soothing and healing to the GI tract. Simply soak 1-2 tsp. of flax seeds in 10-12 oz. of water overnight or about eight hours. In the morning, strain the water to drink. The seeds (which become soft) can be consumed as well; however, the liquid is more for healing when the bowels are irritated or inflamed.

    Slippery Elm Bark Powder. This powder can be used with another form of fiber or taken alone. It coats the intestinal lining for soothing bowel irritations.

    L-Glutamine powder. We reference Glutamine in the Leaky Gut article. It is essential for healing the gut and as nourishment for muscle and brain.

    Fennel Seed is excellent for expelling gas from the colon when you are feeling bloated or have indigestion. Also, look for this in the bulk section at your health food store. 

    Peppermint is also good for digestion and soothing the GI tract. Use after meals if needed in the form of tea. Mint and fennel are excellent when used together. 

    What about vinegar/foods with vinegar?

    So there is a lot of information that gets repeated on the internet that is not always true or good for you. Some people say it’s a good idea to drink pickle juice. I never advise anyone to drink straight pickle juice, and most are not suitable anyways as they contain gmo white vinegar. 

    It is a better idea to either buy only organic or make your own with organic cucumbers and organic apple cider vinegar (or coconut cider vinegar) 

    Always dilute your vinegar when drinking it. We always want a good balance of acid versus alkaline. I work closely with the digestive system and believe that moderation is important.

    Food preparation is key

    Check out our Recipes and Blending & Juicing pages for some simple recipes, both raw and cooked and all gluten free. In many of the recipes, vegetables are shredded, juiced or blended.

    For instance, garlic may be difficult for some people to digest when raw or blended, however I have found that when juiced with vegetables, it is well tolerated.

    With Irritable Bowel Syndrome comes the tendency to avoid raw salads and vegetables. This is where preparation is so critical to be sure that we are still getting “living” nutrients into our cells on a regular basis.

    If ever it seems that eating raw foods is just not working with your IBS symptoms, consider vegetable juicing.The absolute best way to absorb and utilize nutrients is through juicing. Even blending is not appropriate when symptoms of IBS might be flaring. Use the above link to our juicing article.

    When eating salad greens, the better options are going to be green leaf lettuce, spring mix or spinach. Romaine or iceberg lettuce are often harder to digest with IBS. Save romaine for juicing as it is very good for the adrenal glands when juiced.

    If eating romaine, cut away the inner white part and just use the outer green leaves for better digestion. PROBIOTIC foods as detailed in the ‘Nutrition Tips‘ article are also necessary to feeding the good bacteria and healing terrain. 

    Low levels of serotonin have been seen in fibromyalgia and can be “suspect” also in IBS, however not everyone can tolerate oral supplementation to increase serotonin, as in the form of 5-HTP or tryptophan.

    Be careful with additional magnesium, as even taking various forms in too high dosages is not right for everyone. I would rather use low doses at different times of day combined with a topical if needed, than taking high amounts of magnesium all at one time. Take that into consideration if you feel bloating or constipation after taking magnesium. 

    Stress reduction techniques

    Stress reduction techniques. We have many articles throughout the website on meditation and mind body science. Whatever works to reduce stress is essential when living with any chronic illness, but especially with fibromyalgia and irritable bowel syndrome when our bodies are on high alert and more sensitive to stimulus of all kinds. 

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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Are eggs a healthy food or possibly a “suspect” food?

    Are eggs a healthy food or possibly a “suspect” food?

    If you “suspect” that eggs might be a problem for you, then read on, and know that you are not alone. Eggs can be great for one person, but not so good for the next.
    When I went for my very first food allergy test as a teenager, one of the foods that came up as positive for allergy was the egg white. Every time since then, when I have had a food allergy test, egg whites have come up as a suspect food. 

    Working as a colon therapist for many years, I have worked intimately with many digestive conditions, and it is very important to know that not all so called “healthy” foods are right for every body or body type. 

    As you read more, I will show you how I “salvage” my eggs, and some considerations about nutrients, synergy, and more. And, let’s get this first point out of the way. When you shop for eggs, always choose organic and cage free when possible. 

    The egg white versus the egg yolk 

    I say it often. “Don’t dissect your yolks, folks” 

    The egg white is a fairly inexpensive form of protein, but is it really the best? 

    In our society today, too many people dissect their foods, in order to reduce calories or fat, but when we dissect food, we miss out on the way nature created the food to satisfy our nutrient and mineral needs. Now, although I say “don’t dissect”, I must say that mostly means avoid eating just the egg whites without the egg yolk. The egg white is generally the part of the egg that people will have an allergy to. The egg yolks are rich in minerals and vitamins.

    The egg white can be more acid forming, and that is another reason I don’t believe they should be eaten in excess. Remember that when we wake up in the morning, our bodies are in a more acidic state naturally. Let’s say that a person drinks coffee, eats eggs, toast, and maybe some fruit on the side. Those are all highly acidic foods, especially in that combination. This is not about all or nothing, we just want to create more of a balance. 

    Health conditions that might not react favorably to eggs

    If you find that eggs are not your friend, it could be a health condition related to fibromyalgia, or another condition all together. If you have the co-condition to fibromyalgia like many of us have with CFS/ME, and you have had a virus like the Epstein Barr virus, then you may find that eating eggs activates symptoms for you. 

    Eating excessive amounts of egg whites can contribute to constipation. Be aware of how many eggs, especially egg whites that you are consuming in a week, and you may determine if your symptoms of constipation correlate to eating eggs. If you develop stomach pains or burning in your stomach after eating eggs, it could also be related to gallbladder disease, with or without a gallbladder. 

    Many people avoid night shades like potatoes, but not all night shades are created equal.  The truth is that many people who react to foods like eggs, can have organic red potatoes and thrive on them. I say this because one alternative to egg salad that I make includes organic red potato and it works great. (NOTE: when buying potatoes of any kind, always buy organic as conventional potatoes are too heavily sprayed with pesticides)

    Soft cooked versus hard boiled eggs

    The more the egg is cooked, as in hard boiled, the more difficult it can be to digest.  Soft cooked eggs are generally easier to digest. However, if you are eating hard boiled eggs, eating more of the yolk, and less of the white is a great idea. That is one way that I salvage my eggs.

    You see, I know that the egg white is not so good for me, but I really love the convenience of hard boiled eggs. I simply eat mostly the yolk inside and very little of the white. I have them around for my husband, who tolerates and loves the entire egg. 

    Yes, I know it is tough, because who doesn’t love a good boiled egg rolling around in some sea salt and course ground pepper? 

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    Baking with eggs/ and egg replacers 

    If you are staying away from the egg whites, then you may find that you need to avoid many of the commercially baked goods out there. They generally contain a lot of egg whites. If you would like to try your hand at baking egg free, there are a few good egg replacers out there. Bob’s Red Mill egg replacer is good and easy to use. It is also gluten free. Only a small amount is needed. This one below contains (2) bags. 

    When using egg replacers, experiment with how you add them in. Sometimes you can simply add them into the dry mix, other times you will need to put them in water first, and then add in with wet ingredients before adding dry ingredients. 

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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Healthy Chocolate for fibromyalgia and chronic pain

    Healthy Chocolate for fibromyalgia and chronic pain

    Is there a “healthy chocolate we can still include when adopting a “healthy” diet? Chocolate is a common avoidance food when people work to eat healthier while reducing sugars and processed foods in their diets. Yet, we don’t always do well with deprivation. Sometimes “all or nothing” thinking can set us up to fail if we do not have healthy alternatives in place. And it doesn’t have to be a “cheat” food. Healthy Chocolate is not an oxymoron, it really can be a healthy high antioxidant food when we utilize it in the most natural form, or at least close to it.

    The words “dark chocolate” are just as misused nowadays as the word “natural”
    By marketing standards, if a chocolate bar is 60% chocolate, it can be deemed as “dark chocolate”, yet it still contains a high amount of dairy and sugar.

    If you have read the article on this site on an anti-inflammatory diet and reducing mucous forming foods, then you likely relate to the importance of reducing these foods in building a stronger foundation and immune status.

    Excess sugars and processed dairy products have no place in a healthy diet, especially when living with a chronic illness such as fibromyalgia.

    When processed dairy is consumed, this causes excess mucous production in the body, and this excess mucous can lead to increased pain and symptoms. This mucous also deplete essential minerals and nutrients from being properly absorbed within the small intestine.

    As a colon therapist, one of the most common issues I see is how an improper diet can lead to mucous formation, deficiency and a myriad of health problems, from pre-diabetes to chronic pain and more. 

    Use moderation in the less healthy forms of chocolate if it causes mucous formation, stomach upset or congestion in your sinus or lungs. read more here anytime about what excess mucous does in the body, Anti-Inflammatory Diet .

    So how do we still have our healthy chocolate and eat it too?

    First, let me say that our taste buds are like “creatures of habit”. They adapt to what they are used to having and tasting on a regular basis.

    If we all grew up eating the perfect processed-free diet, our taste buds wouldn’t be so resistant to change. Processed foods come in and play havoc with the natural synergy in nature.

    In fact, food manufacturers work hard to create new and exciting taste sensations every day. The taste, the texture, how it makes us “feel”, etc. Nature doesn’t need to do that. With a cleaner palate comes the desire to eat cleaner and choose foods that make us feel great in the long term, not just in the moment.

    There are a few ways in which we can buy or create our very own forms of healthy chocolate.

    When it comes to buying chocolate in bar form, it’s good to work your way up to avoid getting “burned by the bitter” so to speak and thinking you will never get used to it. We can make it palatable.

    Start with 60% chocolate, work up to 80%, then 90%. Also try the following suggestions for making raw chocolate recipes at home. Most are very easy. By the way, most people say they love chocolate, but what do they really love? The dairy and sugar….

    If you really want the true taste of chocolate and the health benefits, then raw and unsweetened is the way to go. Also avoid the “sugar-free” versions of conventional chocolate bars, these are usually loaded with artificial sweeteners and can be difficult on the digestive tract as well.

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    How about 100% raw cocoa?

    My two favorite forms of raw cocoa include raw unsweetened cocoa powder ( the brand shown here is organic and fair trade) and raw cocoa nibs (shown below) that are the very least processed you can obtain.
    Both of these can be obtained here online if you do not have a local health food store in your area. 

    The cacao nibs can be found at health food stores, farmers markets and online. These are basically ground from the real cocoa bean with nothing added. This is raw unadulterated chocolate at it’s best. Remember that chocolate in it’s most natural form takes some getting used to if you normally eat anything less than 80%, even then give it time, it is worth it!!!

    coconut oil cocoa bars like the one shown here. These are easy to make with very few ingredients. 

    Brownie Brittle? This recipe is cooked but also very few ingredients and easy to make.

    (Gluten and Grain Free and low glycemic)

    This recipe makes about 2 servings and goes fast so

    DOUBLE if wanting to share with friends..

    Grain-Free Brownie Brittle Recipe :

    • 3 Tbsp. unsweetened organic cocoa powder
    • 1/3 cup water
    • 2 Tbsp. nut meal (almond, pecan, pumpkin, etc.)
    • 2 tsp. dark chocolate pieces or raw cocoa nibs
    • 2 tsp. chopped raw pecans
    • 1-packet RAW sugar/coconut sugar or 6 drops liquid stevia
    • 1/8 tsp. sea salt AND a shake for the greased pan
    • 1 Tbsp. organic coconut oil OR butter plus extra for pan
    • Grease a large baking pan with coconut oil or avocado oil. and then a shake of salt.

    Mix ingredients well and then pour into a large enough pan (I use shallow glass pan) so the mix spreads out thinly, the mix should be thin enough to pour easily, not as thick as batter …don’t worry this takes some trial and error and if you misgauge, you just have short brownies instead of brittle….but it’s worth getting this part right and people will rave at the texture !!

    Bake at 350 depending on your oven for about 20 minutes, turn off oven and let sit in oven for another 20 or so ..

    (This helps to ‘brittle‘ the texture without burning.)

    Note that carob powder can also be used instead of cocoa powder or use half of each.

    Cool and enjoy.

    Lisa’s Favorite Healthy Chocolate Trail Mix
    –cocoa nibs
    -mulberries
    -raw shelled almonds or raw pecans
    -unsweetened cranberries
    -sprouted watermelon seeds (Go Raw Company) or pumpkin seeds

    What about carob?

    I love the taste of carob and have been using it for over 30 years. When I was a teenager, I remember going to the health food store, and finding that I loved carob as an occasional substitute for chocolate.

    It also has its own natural sweetness, so it can be used (in powder form) in the above coconut oil recipes without any sweeteners added.  I like to use organic and raw carob powder. You can even try a combination of both carob powder and cocoa powder used together. 
    Let me know what you think.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store