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Are You A Sugar Addict?

A study performed on rats determined that rats who were being given cocaine eagerly switched to sugar when given the opportunity, yet the rats already on sugar didn’t make the switch to cocaine. A scary prospect, but yes, sugar is more addictive than cocaine. Some people have said that if sugar were bought onto the market today it would be classed as an illegal substance because of its addictive quality. So, what does this mean for you and your health?

Having too much sugar can cause many different health concerns, from weight issues, obesity, diabetes, fatigue, depression, kidney and liver stress, skin problems, mood swings and digestive problems and much more. In fact sugar (sucrose) is known to cause over 70 different illnesses and diseases including many forms of cancer.

Mental illness such as depression and schizophrenia has also been shown to have a sugar connection. It has been found that just 8 tablespoons of sugar, equivalent to a can of soft drink, is enough to deplete the immune system by 40% for up to 5 hours. However, before you reach for the ‘sugar free’ products, think again. These products are even more toxic to your body, linked with cancer, multiple sclerosis and many other serious health conditions.

Refined sugars are the sweetest poison of all. The science behind all the flavours and additives in our foods today is a multi million-dollar industry. These flavours and fragrances are often made up of a chemical concoction, trying to imitate Mother Nature, while being addictive at the same time. The purpose of the additives? To create more sales for the food industry. When you are in the shops next, take a look at all the numbers on the back of a packet, it can be a little overwhelming, but it is something that everyone should be aware of. So, what should you do if you feel like you are addicted to sugar?

There are several great steps that you can take which will definitely reduce or remove your cravings. The key is once this is done, to find healthier alternatives to the foods you are addicted to, so your body doesn’t depend on them day in and day out to survive.

  • Consider planning a detox: a detox is a great way to cleanse out the hundreds of potential chemicals and toxins built up in your system over the years. It could be 5-7 days of just eating nothing but fruits and vegetables, you may also want to do a juice fast, or you can also incorporate a herbal cleanse to really detox the body as deeply as possible.
  • Look at taking a quality Pro-biotic: if you have a build up of sugars and ‘yeast’ in your digestive system, otherwise known as ‘Candida’ the bacteria can cause sugar cravings. By taking a quality pro-biotic such as NuFerms 2012 Organic Pro-biotic, you will assist in bringing back a healthy balance of good bacteria to your digestive system, which will in turn decrease the sugar cravings.
  • Go Raw: if you must have sugar, stop using the highly processed and refined ‘white death’ and start to use an organic brown raw sugar. This is sugar closer to its natural state, which is far better for you. You can also find evaporated sugar cane juice in some health food stores, which is an even better alternative. Other products available are Stevia, an herbal extract, containing no calories or chemicals. Honey and maple syrup are all more natural options that refined sugars.
  • Go Natural: instead of going for a carbonated sugary drink, try switching to a mix of mineral water and fresh juice. It still has a great refreshing flavour, but minus all of the chemicals and additives. Craving a chocolate bar? Why not go for a mango or a peach instead, just as sweet, yet natural and delicious.
  • Drink Up: did you know, that most of the time when we think we are hungry we are actually dehydrated? So if you want to kick the sugar habit, always have a bottle of water by your side.
  • Do a specific Candida Cleanse: there are some great products out there, such as Candaplex, which will enable you to assist in cleansing ‘Candida’ the bacteria that can cause you to crave more and more sugar.
  • Try Something New: there are plenty of yummy and healthier alternatives to the foods that you may find yourself craving. So whatever it is for you, why not plan to take it one step in the healthier direction. If you love chocolate, switch to a raw or 80% cacao blend – this will be far better for you. If you love deserts such as cheesecake, try some different recipes such as our delicious raw raspberry cheesecake, which uses either maple syrup or agave as a sweetener. If you add sugar to a coffee or a tea, try adding honey or stevia instead. Making these little changes consistently over time will have a big effect on your health.

Whatever you do, make sure it is something you can keep to consistently. At the end of the day, the less processed foods you can ideally consume, the more water rich and alive foods you can consume the better. Take small steps now proactively, so you don’t have to be reactive because of your health choices in the years to come.

Author Resource:-> Kate Golle` is co-founder of Body Brilliant Chiropractic & Wellness Centre. A sought after speaker on natural health, and women and children‘s health. Visit for our FREE newsletter, or follow Body Brilliant on Facebook. Article From Holistic Health Articles

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Surprising Advantages to Including More Folic Acid in Your Diet

Modern medicines come with some pretty harmful side effects and this has caused people to have a more preventative approach toward holistic health. The best offense is a good defense, and that is true with health and nutrition as much as with anything else.

Folic acid, also known as folate or vitamin B9, comes from numerous foods, most commonly broccoli, and is sold as a supplement predominantly used by pregnant women. Vitamin B9 plays an important role in cell reproduction, which is why women with developing fetuses in their womb usually take it as a supplement.

Though the FDA (Food and Drug Administration) says you should get 400ugs daily, a study by Pamela Egan, a board certified adult and family nurse practitioner, shows that an increased amount of folate could benefit one's health exponentially.

According to her study, an increased amount of folic acid may help depressive disorders and cardiovascular disease. Many people suffer from poor heart health, perhaps because they aren't getting enough exercise. Because of this, along with poor nutrition, people accumulate homocysteine in the blood, which leads to blood clots.

Vitamin B9 has been shown to effectively deconstruct the homocysteine buildups and comfortably help regulate proper blood flow. For years people have been studying the effects of folic acid on cardiovascular health, but only recently have researchers put forth effort to see the effects it has as an antidepressant. Research shows this substance to be an augmenting mediator in standard antidepressant treatments, meaning that depressive symptoms are most commonly neuropsychiatric manifestations of folate deficiency.

Clinicians believe that people with low amounts of folate in their blood plasma respond poorly to antidepressant treatments. This leads research to conclude that folic acid plays a major role in regulating emotion and mood. Instead of investing in psychiatric medications, just try eating better.

It could astound you how much changes with a little nutrition. Accordingly higher doses of folic acid could potentially change the world, even if it is one person at a time. Supplements are convenient and conventional, but they do not have the same benefits as nutrition from raw foods.

It is best to try to get your vitamins and minerals from the foods that you eat. Folic acid is easy enough to consume by eating broccoli, spinach, whole wheat tortillas and other delicious foods.

Start preserving your health and body by eating healthier foods today. Investing in healthy whole foods could be the best decision of your life. 

 

Author Resource: Destry Masterson is a health and nutrition expert. She publishes articles about health, nutrition and Daily Bread Food storage. She can be reached at MyOnlineArticleWriting@gmail.com or on Twitter:  @DestryMasterson. Article From Holistic Health Articles

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Fire your Doctor?

Dr. Peter Glidden says that it is time to fire your typical medical doctor. In his opinion, MD’s are not qualified to treat chronic diseases.

[themedy_media type=”youtube” url=”https://www.youtube.com/watch?v=gj4Qo60woA8″]

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A Teenager’s Struggle with Rheumatoid Arthritis

Maya Schlesinger began her battle with Rheumatoid Arthritis at 14 years old, having noticed twinges of knee pain in the fall of 2012. After a visit to a pediatric rheumatologist who discovered high inflammatory markers, Maya embarked on a months’ long roller coaster ride of uncovering potential (and frightening) diagnoses and hours of physical therapy that did nothing to ease her mounting pain. Three months after her initial appointment with a pediatric rheumatologist, Maya was officially diagnosed with Juvenile Idiopathic Arthritis. Following a conventional treatment plan, she was given a cortisone shot and put on a regiment of prescription NSAID’s.

Despite her diagnosis and medication, Maya’s pain continued to worsen. The ache in her knees spread to the rest of her body seemingly overnight. “I couldn’t hold a pencil in class to do work, or open doors without feeling like my wrist was going to give out, or sit up to study for exams for more than half an hour without my back making me feel like an old woman,” Maya recalls. Her rheumatologist offered anti-TNF’s to combat the pain, but Maya was hesitant to take additional medication. She continued her regiment of NSAID’s, despite the extreme fatigue they caused, and battled through the pain.

It wasn’t until the spring of 2013 that Maya’s mother, finding mounting evidence online of the effectiveness of an anti-inflammatory diet in treating Rheumatoid Arthritis, decided to take Maya to see a nutritionist. Under the nutritionist’s care, Maya began a gluten and dairy free diet. Within 6 weeks of her dietary overhaul, Maya stopped taking the NSAID’s and experienced a significant reduction in her pain symptoms. After three months of following an anti-inflammatory diet, Maya “cut out major inflammatory foods and commonly genetically modified foods such as gluten, dairy, nightshade vegetables, eggs, corn, and soy. Overtime we learned my four major sensitivities were gluten, dairy, eggs, and yeast.”

Maya’s anti-inflammatory diet, coupled with a regular exercise routine of yoga and weight lifting, keeps the majority of her RA symptoms at bay without the use of any prescription medication.

Now 16, Maya enjoys a typical teenager’s life in spite of her early diagnosis. Maya’s journey to better health has inspired her to share how a gluten, egg, dairy, yeast, and GMO-free diet has transformed her life with RA. She has created and manages a Facebook page dedicated to better GMO labeling across her home state of New Jersey, the United States, and the world.

In her words, “Under the direction of a certified (and wonderful) nutritionist and a few integrative and alternative medicine doctors, I’ve found myself feeling better than ever.”

Written by Kristin Accorsi

 



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Is Your Diet Causing Your Headache?

Chronic daily headache, a condition marked by recurrent migraines and severe pain, can be extremely difficult to treat with conventional prescription drugs. For those suffering with Chronic daily headache (CDH), day-to-day activities and interactions become increasingly difficult to navigate while experiencing excruciating pain. This debilitating condition markedly alters the sufferer’s ability to enjoy their life while suffering headaches 15 days or more a month.

A 2013 study, conducted by PAIN online journal, has revealed that the headache remedy you seek can be found in the aisles of your local grocery market. After introducing a dietary change that increased amounts of Omega-3 fatty acid and decreased amounts of Omega-6 fatty acid, the test population experienced a reduction in symptoms associated with CDH. The healing properties found in an appropriate balance between the Omega-3 and Omega-6 fatty acids helps to reduce inflammation in the system, and in turn, extreme headache pain. In the study, participants experienced a significant reduction in headache hours and severe pain symptoms, as well as an improved quality of life.1

Omega-3 fatty acids are essential for our health, but do not naturally occur in our systems. Because of this, we must intake our Omega-3 fatty acids through food or supplements. Wonderful Omega-3 rich foods include grass fed beef, eggs, walnuts, edamame, black beans, flaxseed, and fish. Omega-3 fatty acids are vital for brain functioning, normal growth and development, have an anti-inflammatory effect, and are powerful agents in lowering the risk of cancer and other diseases.2

Omega-6 fatty acids are also essential for our health, but must be consumed through food or supplements as they are not naturally occurring in our bodies. However, high levels of this fatty acid will have a reverse effect in treating disorders and will actually cause inflammation in the system. Unfortunately, our modern diet has overloaded us with Omega-6 through the influx of processed foods and various types of vegetable oils. Food sources that you want to regulate in your diet in order to reduce your intake of Omega-6 fatty acids include refined vegetable oils (those commonly found in processed foods, cookies, and sweets), avocados, pine nuts, and pumpkin seeds.3

An easy way to increase your intake of Omega-3 and decrease the levels of Omega-6 in your system is to eliminate heavily processed foods from your diet and begin to include Omega-3 rich foods and supplements. This simple dietary change, corroborated by the 2013 randomized trial in the treatment of chronic headaches, can transform the lives of an estimated 10 million adults in the United States who suffer from Chronic Daily Headache and other chronic pain conditions.4

Written by Kristin Accorsi

References

  • 1PAIN journal. Targeted alteration of dietary n-3 and n-6 fatty acids for the treatment of chronic headaches. ctsi-price.sites.medinfo.ufl.edu/files/2014/02/Ramsden-et-al-2013-Alteration-of-n-3-and-n-6-fatty-acids-for-Chronic-HA.pdf
  • 2 Omega-3 fatty acids. umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
  • 3 Understanding the Omega Fatty Acids. www.webmd.com/diet/healthy-kitchen-11/omega-fatty-acids
  • 4 PAIN journal. Targeted alteration of dietary n-3 and n-6 fatty acids for the treatment of chronic headaches. ctsi-price.sites.medinfo.ufl.edu/files/2014/02/Ramsden-et-al-2013-Alteration-of-n-3-and-n-6-fatty-acids-for-Chronic-HA.pdf
  • photo credit: https://flic.kr/p/5r4S8J

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6 Ways to Fight Osteoarthritis with Food

Move over, apples, it’s time to start sharing the spotlight.

We’ve all heard “an apple a day keeps the doctor away” but more and more research is showing health benefits of a variety of other foods too. Especially when it comes to osteoarthritis.

As the approximately 27 million Americans who suffer from it can attest, it often begins slowly with stiffness and soreness that is uncomfortable but not seemingly serious. Some lucky people stay at this level while others have it grow increasingly painful and debilitating to the point simple tasks like walking and sleeping are difficult. It can affect a variety of joints but the knees, back and hips are frequent victims.

A number of factors can cause it ranging from being overweight and/or older to overusing the joint or having a previous injury to simply being unlucky genetically-speaking. While there is no cure, maintaining a proper weight and staying active are key—as well as eating nutritious foods.

Inflammation in particular is a big enemy when it comes to keeping osteoarthritis at bay as it creates free radicals which can damage the cushions between joints (as well as various other body tissues).

Foods that can help fight against inflammation are some of the following:

  • Antioxidants—Antioxidants are found in a variety of fruits and vegetables including strawberries, apples, onions, kale and blueberries among others. Green tea and cocoa powder contain them as well.
  • Omega-3 Fatty Acids—This nutritional powerhouse is common in fish such as salmon, tuna, trout and sardines so aim for at least two 3-ounce servings a week. Walnuts and omega-3 fortified eggs are other options.
  • Olive Oil—Olive oil contains the compound oleocanthal which acts similarly to non-steroidal anti-inflammatory medications. Next time instead of popping a 200 mg pill, try 3-and-a-half tablespoons of olive oil instead. (When possible use it instead of butter and other fats as olive oil is relatively high in calories.)
  • Spices—Spices especially turmeric and ginger also seem to have anti-inflammatory benefits.

Getting enough of certain vitamins is also critical. For example:

  • Vitamin C – Vitamin C can be found in everything from oranges, strawberries and kiwi to tomatoes and bell peppers to broccoli and kale and is important in maintaining cartilage health.
  • Vitamin D – Vitamin D may also help keep cartilage healthy so eat fortified milk and eggs, wild-caught salmon and shrimp and various Vitamin D and calcium-fortified foods like cereal and orange juice.

Finally, it’s important to avoid a few things too. Saturated and trans fats, excess salt and sugar should all be consumed in moderation if at all. Also, watch out for AGEs or advanced glycation end products which can end up in foods that are cooked at high temperatures and lead to inflammation. Examples include fried, grilled and broiled meats as well as some processed foods.

So go ahead and eat those apples…but make sure to add some of these other powerhouses to the plate as well.

by Kristen Stewart
Kristen is a freelance writer specializing in health, nutrition, parenting and lifestyle topics. To learn more, visit her website at www.kristenestewart.com.

 

References

 


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The Challenge of Treating Pain “Traditionally” when there is Heart or Kidney Disease

Pain is one of the most common reasons that people go to see their doctor. Developing the right treatment plan can be challenging, but this task becomes especially daunting when other medical conditions are present, including heart and kidney disease. Many of the commonly prescribed medications used for pain need to be used with caution if you have either of these conditions. Heart disease represents the number one killer in America and Congestive Heart Failure represents the most common reason that people are going to the hospital. Kidney disease affects approximately one in eight individuals, with approximately over thirty million people diagnosed with kidney disease.

One of the most common classes of medications used to treat pain include the nonsteroidal anti-inflammatory drugs or NSAIDS. The side effect profile of this class of medications makes them almost intolerable for someone with heart disease. They may antagonize the effect of aspirin and other blood thinners patients may be on which can increase their risk of developing a heart attack. NSAIDS can raise blood pressure as well. If you have kidney disease, the increase in blood pressure is detrimental to your well-being. NSAIDS also increase the risk of bleeding from the gastrointestinal tract; blood thinners such as aspirin or Plavix further increase this risk. Furthermore, NSAIDS significantly elevate your potassium levels which can affect your heart, can cause your body to retain salt and water, and have the potential to cause worsening of kidney function.

Acetaminophen is a commonly prescribed medication for pain. It is known to be toxic to the liver, but long-term chronic exposure, especially at higher doses, may affect kidney function. The use of narcotics also needs to be monitored closely in the setting of kidney disease. Morphine needs to be dosed carefully as the metabolites of morphine can “hang around” longer in the body as they are not eliminated by the kidney as quickly when kidney disease is present. This increases the potential of developing side effects including depression of the respiratory drive and increased lethargy and confusion.

The alternative is to develop a holistic treatment plan in treating chronic pain. Eating a diet that is alkaline and anti-inflammatory, promoting the use of nutrients that reduce inflammation and pain provides significant benefits to your heart and kidneys.

by Rich Snyder, DO

References

  • Kuo HW, Tsai SS et al. “Analgesic use and the risk for progression of chronic kidney disease.” Pharmacoepidemiology and Drug Safety. 2010 Jul;19(7):745-51.
  • Ray WA, Varas-Lorenzo C. “Cardiovascular risks of nonsteroidal antiinflammatory drugs in patients after hospitalization for serious coronary heart disease.” Circulation, Cardiovascular Quality and Outcomes. 2009 May;2(3):155-63.

Photo Credit: http://www.flickr.com/photos/kplawver/5594593031/


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Nutrition for Fibromyalgia

Forming a solid nutritional plan is vital for Fibromyalgia sufferers who may be nutrient-depleted. Pain from FMS can be so debilitating that one’s appetite may be quite low, making it easy to skip meals.

An anti-inflammatory, plant-based diet focusing on fresh fruits, vegetables and whole grains is highly advised for the treatment of Fibromyalgia.

In order to reduce inflammation in your diet, begin a food journal. Identifying specific foods that trigger pain associated with FMS can help reduce internal inflammation and prevent future reactions. Gluten is a common example that sets off an inflammatory response in the gut. You may consider having your doctor test your blood for a gluten allergy and also for other food sensitivities.

[themedy_media type=”youtube” url=”https://www.youtube.com/watch?v=7EOieVr0Ef4″]

Sugar is another potent source of inflammation for the body. Sugar and refined grains or processed foods that break down into sugar, can activate an inflammatory response and promote the overgrowth of Candida yeast in the gut. This can further the inflammatory process and disturb digestion. Therefore avoiding sugar in your diet may significantly reduce Fibromyalgia pain.

There is a strong connection between the inflammation seen in Fibromyalgia patients and those suffering from Irritable bowel syndrome or poor intestinal health. Maintaining a healthy intestinal tract can reduce total body inflammation and is key for treating FMS.

Probiotics are often recommended to normalize the gut by replacing bad bacteria with good intestinal microflora.

Digestive enzymes may also prove helpful for the body to digest food more completely and maximize nutrient absorption.

Lastly, Fiber is an essential part of your nutritional plan to manage FMS. It is vital for overall bowel health and can help bind and remove toxins in the intestine from the body.

For more information on Nutrition and Fibromyalgia, please visit Natural Holistic Therapies for Fibromyalgia.

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How to Use Your Local Farmers Market to Treat Fibromyalgia, Osteoarthritis, and Migraines

It is no secret that diet plays a large role in treating many different types of conditions. But in the spring and summer months there is plethora of medicinal treatment options set up at little tables in communities all across the county – Farmers Markets. Farmers markets are the off-shoot of nature’s bounty providing a virtual organic pharmacy disguised by sweet, fresh, and delicious produce. Here are some farmer’s market gems for treatment of Fibromyalgia, Osteoarthritis, and Migraines.

Fibromyalgia

  • Cherries and Raspberries – Having strong anti-inflammatory values, most red fruits can have a stronger pain and inflammation reduction value that is ten times the average aspirin treatment. Recent studies have also shown that tart cherries can also help with sleep problems that are often associated with Fibromyalgia.
  • Cantaloupe, Watermelon, Broccoli, Collard Greens, and Kale – The local farmer’s market favorites are proven alkaline forming foods. Adding these to a Fibromyalgia diet can also reduce inflammation and help to combat the symptoms of Chronic Fatigue Syndrome which is commonly diagnosed as a co-morbidity with Fibromyalgia.

Osteoarthritis

  • Strawberries, Bell Peppers, and Cauliflower – High in vitamin C and absolute staples to get from any farmers market, produce power houses provide a healthy dose of vitamin C which is vital in the formation of both collagen and proteoglycans.
  • Spinach, Pumpkin, Tomatoes, and Carrots – These market gems are high in beta-carotene. Beta-carotene is strong antioxidant that helps reduce the progression of Osteoarthritis.

Migraines

  • Spinach – Especially when eaten raw, spinach contains high levels of vitamin B-12 which is often prescribed as a supplement to help combat migraine pain.
  • Green Beans, Kale, and other leafy greens – These green veggies are high in magnesium, a powerful element that can help reduce tension in muscles as well as help the reaction of nerve and muscles cells.

Whether it’s just to help local economy or a conscious effort to bring more fruits and vegetables into your diet, visiting your local farmer’s market can provide relief for many conditions including Fibromyalgia, Osteoarthritis, and Migraines. Just by its nature of getting a person outside and moving, a farmer’s market can provide exercise, fresh air, and the added bonus of a growing ‘pharmacy’ to treat chronic pain conditions.

Photo Credit: flickr.com/photos/29233640@N07/9223899743

Natural Treatments for Osteoarthritis, Migraines, and Fibromyalgia

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5 Foods to Help Kick Migraines to the Curb

When it comes to preventing migraines, there are many different things you can do. Diet is the number one place to begin, and the simplest for you to try. First, take some time to keep a food log. This should be for about one month if you do find that you suffer migraine headaches often. Be honest and write down everything you eat or drink. You may see a pattern right away, or it may take some time. A diet full of highly-processed foods can definitely be a problem when it comes to any type of headaches. Find ways to add in more nutritiously dense foods.

Another cause of some migraines can be food sensitivities. If your daily diet consists of too much corn, dairy, eggs, gluten or soy, this may be something you want to consider speaking to your doctor about. These foods are the most common allergens and can cause inflammation in the body, leading to symptoms such as headaches. Listening to your body is key in helping you heal. If you suspect a specific food might be causing you problems, stop eating it for two weeks. Then add it back in and notice any changes. This can be very easy and effective.

When it comes to preventing migraines, researchers have found certain nutrients that are believed to relieve symptoms, or even used proactively, to prevent headaches from occurring. Some of these are magnesium, healthy omega-3 fats and probiotics like acidophilus.

Here are some great ways to introduce these powerhouses into your daily diet:

  • Water – This is the easiest the thing to do. Keep your body hydrated with clean water. Chronic dehydration is a common trigger for migraines. Begin with two 32-ounce reusable water bottles. Fill them up and make sure you have them with you all day. If you feel you need to adjust to more, feel free! A good rule of thumb to go by is to take your weight in pounds, divide that number in half. Now take that number and drink that many ounces of water per day.
  • Wild Caught Salmon – Rich with omega-3 fats and a delicious way to get protein also. Healthy fats help to reduce inflammation. It is important to purchase wild caught salmon and try to eat it at least twice a week. This type of salmon can also be found canned and makes a quick and yummy lunch or dinner. If you do not like to eat fish, you can purchase fish oil supplements to add to your daily routine.
  • Pumpkin Seeds – These little gems are full of magnesium. Many people today are deficient in this important mineral. Magnesium is also very helpful for women who find their migraines come with their menstrual cycle. Pumpkin seeds are great to grab as a snack or toss on a salad as a crunchy topping.
  • Ground Flaxseed – Rich in fiber and healthy omega-3 fats, flaxseed is a super food. Being constipated, or even not fully evacuating the bowels properly can lead to headaches for many migraine sufferers. Flaxseed is very easy to add to a smoothie, your oatmeal, or even mix into a glass of water in the morning or at night. One easy way to add flaxseed to baked items is to swap out the eggs in a recipe for a “flax egg” – this is 1 Tablespoon of ground flaxseed mixed with 2-3 Tablespoons of warm water. Allow the mixture to sit for a few minutes and add it to your pancake or brownie mix.
  • Fermented Vegetables – Such as sauerkraut or kimchi are full of probiotics and great for your digestive system. By improving digestion your body will be able to access more of the nutrients from your food. This can also help balance the ratio of good to bad bacteria in your gut. By adding in healthy bacteria you just might find that your headache symptoms change for the better.

By identifying your personal migraines triggers, you will better be able to figure out which nutrients you need. Take some time each day to take charge of your health, begin your food log and listen to your body.

By: Gina Weiboldt

Gina Wieboldt is Certified Holistic Health Coach acreditted from Institute of Integrative Nutrition. She’s also a mom and blogger. Read more about her at http://goodlifehealthcoaching.com/

  • Balch, CNC Phyllis A.: Prescription for Nutritional Healing 5th Ed. (2010) NY; Penguin Group
  • Bauer, Joy : Joy Bauer’s Food Cures, Eat right to get healthier, and add years to your life (2011) NY; Rodale

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5 Nutritional Facts that Fight Fibromyalgia

Fibromyalgia comes with many symptoms. These include widespread pain, fatigue, muscle tenderness, and emotional distress. Treatment options vary from physical therapy to medication. Natural approaches to treating Fibromyalgia are consistently gaining more popularity. Some of these include yoga, reflexology, acupuncture, and meditation with successful results. The most simple thing that can change the way a body reacts to Fibromyalgia symptoms, however, is not in a specific treatment but much more strategic – Nutrition.

Certain foods can add elements to the system that can increase pain tolerance, reduce inflammation, stimulate energy, and reduce fatigue. Here are 5 powerful nutrition facts to incorporate into Fibromyalgia diet. Foods rich in Omega-3 Fatty acids have long been suggested for Fibromyalgia sufferers.

  • With their natural anti-inflammatory properties and side effect of pain reduction, foods like salmon, flax seed and nuts are a natural choice for treating the condition. Fresh fruits and vegetables are another way to decrease inflammation. An added bonus to their anti-inflammatory properties is the natural energy boost that fruits and vegetables provide. Good fresh choices include blueberries, raspberries, spinach, celery, and broccoli.
  • Commonly used to make food flavorful, ginger and garlic have long touted medicinal values. But with treating Fibromyalgia, ginger and garlic are nutritional super stars. Both respectfully possess anti-inflammatory and antibiotic properties. Ginger and garlic also have been known to reduce pain in muscles and joints. Fatigue is one of the most chronic symptoms associated Fibromyalgia.
  • Usually chronic fatigue syndrome is commonly diagnosed along with Fibromyalgia. This disorder is known to reduce energy which can have a profound effect on emotional well-being. Coconut has medium-chained fatty acids that help to sustain energy. Having more electrolytes than any sports drink and coconut water can help reduce fatigue and increase alertness.
  • Whole grains are another source of energy and fuel that Fibromyalgia sufferers desperately need. The complex carbs break down slowly in the system providing sustained energy which helps battle the fatigue that goes hand in hand with Fibromyalgia. Fortified whole grain cereals, oatmeal, and wild rice are great sources of complex whole grains.
  • Calcium and protein are vital for Fibromyalgia sufferers. Both provide relief from digestion problems that can be connected with the condition. Adding soy is a great source of both calcium and protein. Soy milk and edamame are both great sources for soy.

Employing the proper foods into a diet can create a natural treatment plan that can not only ease Fibromyalgia symptoms, but could help to eliminate some altogether. Fresh fruits, vegetables, whole grains, ginger, garlic, coconut and soy are readily available and easy to incorporate into a daily routine. Nutrition is a great starting point to naturally relieving Fibromyalgia symptoms and everything else associated with it.

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Fighting Fibromyalgia with Proper Nutrition

Fibromyalgia is a medical condition characterized by widespread musculoskeletal pain, tender joints and chronic fatigue. Fibromyalgia can be mild or severe, sporadic or chronic and has no known cure. Medications are available to reduce the pain of Fibromyalgia, but do not eliminate the pain completely. In addition, these medications often have side effects. One particular side effect being the havoc they wreak on the intestinal tract, causing an overgrowth of Candida which may lead to “leaky gut syndrome.”

Lifestyle changes are key when living with Fibromyalgia in order to identify triggers and control the symptoms. Even those living with the most chronic and debilitating type of Fibromyalgia can alleviate the two most severe symptoms – chronic pain and fatigue – by adopting lifestyle changes with or without the use of medication. Along with adequate sleep, exercise, and stress management, nutritional changes make a huge impact on pain management and quality of life.

Nutrition is an important component to any healthy, balanced lifestyle. For those who live with Fibromyalgia, a healthy diet is even more important. Nutrition is more than just eating your fruits and veggies. Nutrition also refers to the avoidance of highly-processed foods. Scientific research is limited on the relationship between nutrition/diet and Fibromyalgia; many cases show that people experience a decrease in symptoms when highly processed food, caffeine, alcohol, red meat, refined sugar and fried food are removed from their diet.

Several foods should be avoided when trying to reduce Fibromyalgia symptoms, as recommended by experts Mary Moeller and Joe Elrod. These food categories include:

  • High fat dairy food
  • Refined (white) sugars
  • White flour
  • Fried foods
  • Preservatives and additives
  • High-fructose corn syrup
  • Junk food High salt foods
  • Red meat Meats preserved by being smoked cured or nitrate cured, such as lunch meats
  • Coffee and caffeine
  • Sodas and carbonated beverages
  • Aspartame and all other artificial sweeteners
  • MSG (monosodium glutamate)

In addition, it is recommended that alcohol and tobacco products (including second-hand smoke) be completely avoided. Simple carbohydrates are linked to the “bad bacteria” found in the large intestines. Therefore, simple carbohydrates should be either eliminated or kept at a minimum.

What can you eat? If you are trying to control your Fibromyalgia, limited studies and anecdotal data suggest that eating foods rich in the following vitamins and minerals relieve Fibromyalgia pain: Vitamins A, C, D, E, magnesium, selenium, zinc and Omega 3 fatty acid. Also include high fiber food and foods rich in antioxidants in your diet. Use a quality nutritional supplement and also be sure to drink plenty of water – approximately 8 ounces a day.

Working with a nutritionist to meet your individual needs is strongly recommended since every case of Fibromyalgia is as individualized as we are.

Fibromyalgia has no known cause or cure, but avoidance of highly-processed food and adopting a nutritionally-sound diet has resulted in less pain, an increased energy level and greater overall quality of life for those living with this condition.

REFERENCES.

  • The Fibromyalgia Nutrition Guide by Mary Moeller and Joe Elrod
  • National Fibromyalgia Research Association nfra.net

Photo Credit: flickr.com/photos/free-stock/6827885818/

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