Diet and Your Health, Part II

After an extremely long delay, here is my second post on eating a healthy diet.  I've been eating a relatively healthy diet over the years, but for the past year or so I have been more consistent and made some pretty significant changes that have made a huge difference in how I feel.  It's not easy, but if you plan ahead and really make a decision to give it your all, I think you'll really be happy with the results.  And, personally, I noticed a big difference in my energy levels (ie they tanked) when I "fell off" my daily green regimen and ate too many processed foods over the holidays.

And remember, it's not magic, so it's not going to work instantly. You have to commit for at least 10-14 days to feel the true benefit of a clean diet.  For the first several days, you may actually feel worse as you “detox” from all the addictive substances that we put in our body, like gluten, processed foods, and sugar.  So stick with it for at least a couple of weeks, even when it’s unpleasant in the beginning (you should start feeling less tired with less headaches around day 4 or 5), and then you can start feeling “lighter” and having much more energy.  And with those of us with an illness, every bit of energy makes a difference!  So once your energy starts to improve, the amount of work required to eat a clean diet will become easier as well and will be something you crave, instead of a chore.

So what have I done?  Well, I first based some of my changes on the recommendations of Terry Wahls, MD, a women with severe progressive MS that was able to reverse her disease through diet.  Pretty amazing story and if you haven't heard of her, I'd recommend you check out her TED talk and this article online at the Huffington Post for more information on what she recommends.  I also used (and highly recommend reading) The Blood Sugar Solution by Mark Hyman, MD.  I have personally tried his diets, and they are very sound scientifically.  He is also great about giving you most of the information online, not just so that you have to pay or buy the books.  Other books by Dr. Hyman include Ultrametabolism, and The UltraSimple Diet.

And overall:

• Eat as many greens as possible.  I eat at least 3-5 cups of greens a day, including salad greens and kale or spinach.  This part is what I think has made the biggest difference for me.  I try to have a huge salad for lunch and add in a green smoothie with kale at some point during the day.  Kale is a nutrient powerhouse and well worth finding a way to work into your diet.  It takes about a week of doing this consistently, and you should notice an improvement in your energy levels. And, yes, it is possible to make a kale smoothie that you will actually enjoy!  I feed them to “nonbelievers” all the time. :) 
• Add vegetables to everything!  The more vegetables you can eat, the better you will feel.  Try to add vegetables to every meal and snack.  Your dinner plate should be 1/2 vegetables, 1/4 starch or grain, and 1/4 meat or protein.  Add them in to anything you can think of…for example, if you’re making tacos or chili, add in finely diced carrots, peppers, tomatoes, and chopped spinach at the end.  You won’t notice the taste as much as you might think, and your body will thank you for it.
• Eat the rainbow.  The more colors you can eat, the better.  Colors=antioxidants!
• No more sugar.  I know, it's really hard.  I have been a sugar addict my whole life, so this was tough for me as well.  You may feel worse for the first few days without it because it really does act as an addictive substance, but it will improve as you stick with it.  I use fruit for "dessert" now, and may mix it with nuts and coconut, and that's a pretty satisfying dessert or snack that will help with those sugar cravings.  A program that people swear by is the 21 day sugar detox.  I haven't tried it specifically, but a lot of people have found it to be helpful for them.  Also, watch out for those "hidden" forms of sugar in everyday foods that you wouldn't think have sugar...like bread, salad dressing, mayonnaise, ketchup, etc.  Always read those labels!
• No gluten.  Another tough one, but again very worth it.  I have been obsessed with bread for most of my life, but after being off of it for a while, I find that I really don't miss it that much.  The part that's hard is training yourself how to eat without bread, crackers, cereal, etc.  But once you do, it's really helpful, especially if you are someone who is prone to bloating as I am.  Being off gluten and sugar has made a big difference in how bloated my stomach is (and when I fell off my diet for a few days over the holidays, the bloat came right back!) and I feel lighter and less sluggish.
• No processed foods.  If you're getting rid of gluten and sugar, that will eliminate most processed foods from your diet.  The components of processed foods are not good for you and can make you feel sluggish, not to mention the number of chemicals that they contain.  It may be easy to stuff your face with crap, but it won't help your health at all.
• Stick to whole foods.  The less a food is processed, the better it is for you.  Less flours and sugars, more vegetables, meats, eggs, and fruits.  The closer your diet is to natural, the better.
• Reduce grains.  I admit it, I was also addicted to grains.  When I looked at my diet, I saw that grains made up the majority of my diet...every meal had grains.  Cereal, bread, crackers, rice, etc.  I'm not someone that says that you shouldn't have any grains, because I find that having some grains in my diet has helped me feel satiated.  I bake a "bread" with millet (see recipe link below) that I often have in the morning, and sometimes add rice to my meals.  Just don’t have it be a part of every meal.
• Reduce or remove dairy.  Dairy has caused minor problems for me over the years, so I made a decision to get off of it, and it has been helpful for me.  I'm not sure how much it has contributed to my increased energy levels since I did everything at once, but I think it has helped me, so I'm staying off of it.  There are lots of substitutions out there now that make it much easier to get off of dairy: coconut yogurt, coconut milk, almond milk, coconut oil (for butter), etc.
• Don't stress about every gram of fat.  If you're reducing your grains, you're going to want to eat more fat to keep you full.  I eat a lot of nuts, seeds, nut butter, coconut, and coconut milk and that really helps to keep you full.  I was always obsessed with "low fat" growing up, but now I realize that most of the time low fat just means that they increase the sugar to take out the fat.  And sugar is WAY worse than fat!  And I have an easier time losing weight with higher fat than I ever did with low fat.
• Try to go organic or grass fed whenever possible.  When you have existing health problems as we do, the last thing you need is added chemicals in your food.  Focus on organic foods and pastured meats.  Spend the extra money here that you won’t be spending on all those processed foods.

I'm sure you're completely overwhelmed by this now!  It seems like a lot, and it is, but you can do it slowly if that works better for you.  First remove sugar and wheat, then work on the rest.  Or, if you think there's no way you could ever do this, then at least reduce your sugar and processed food intake as much as you can and add as many vegetables and whole foods to your diet as possible.  But I really recommend that you do it all because it makes a big difference for me!  Below are some recipes that I have found to be useful for me in this health journey.  And don’t forget about those tips and tricks in Part I of Diet and your Health!

Recipes I use:

• Easy Baked Chicken Thighs.  Very easy, very good.  Easy to make a ton and then keep on hand for several days.
• Meat and Spinach Muffins.  A bit of a pain to make, but they freeze very well and are a good way to have greens for breakfast.
• Balsamic vinaigrette. (1 part balsamic vinegar : 2-3 parts olive oil, then salt, pepper, and dried shallots or onions.  Place in a jar and shake).  I like to make a big batch of this and keep it on the counter to use throughout the week.
• WHOLEmade bread.  It's quite a process to make it, but I try to avoid yeasted breads so this is the best option for me.  It also doesn't use flour at all, just the whole grains soaked and blended over 2-3 days.  I’m sure there are other recipes out there that are less work though if this is overwhelming.
• Pumpkin custard.  Good for a satisfying dessert when you really need it, and it’s good without the sweetener too.
• Green smoothies.  Try to work your way up to having more greens than fruit in the smoothie because too much fruit can cause problems of its own.  Coconut water helps add natural sweetness without needing to increase the amount of fruit.  I’m at the point now where I can use ½ cup fruit and 3-4 cups greens.  You can even add a few drops of vanilla stevia if you need more sweetness without having to add more fruit.
• Baked Oatmeal To Go.  For when you want to have a bit of grain and a fast way to have breakfast, and good without the sweetener too.
• Healthy Snack Bars.  Like Larabars, with some whole nuts; good for emergencies.
• Raw Chocolate Brownie Bites.  Great when you need chocolate for a snack.  They keep well in the freezer.

Good luck and healthy eating!

How to improve your toxic environment

Source

We all know that our households can have some of the highest concentrations of toxins (indoor air is more contaminated than outdoor air because it is sealed inside our houses so well).  The EPA estimates that indoor air is 3 times more polluted than the air outside, and other sources suggest up to 10 times more.  The off-gassing of our furniture, carpets, paints, and cleaners can cause or worsen many health problems.  And those of us with chronic illnesses can have a more difficult time removing toxins from our bodies, so it's all the more urgent that we do something to help our bodies help themselves.

Well that certainly doesn't sound like the most ideal environment for healing!   But don't despair...there are lots of ways to improve your indoor air quality.

• Have you heard that having plants in your house can help your health?  There are many indoor house plants that are amazing at detoxifying the air around them, purifying it, and increasing oxygenation. NASA did a study of 12 different indoor plants and rated their ability to purify the air of toxins, including benzene and formaldehyde. The complete study is at this website: NASA Indoor Landscape Plants for Indoor Air Pollution Abatement.  A quick list of some of the plants includes:  Golden Pothos, Peace lily, English Ivy, Bamboo Palm, Janet Craig, Warneckel, and Gerber Daisy.  Other sources list philodendrons, ficus, spider plants, and mother in law's tongue (snake plant).  There are lots of choices out there, so find the best one for you and your house.

• Use more natural cleansers. VOC's (volatile organic compounds) and other chemicals released when using cleaning supplies can contribute to chronic respiratory problems, allergic reactions, and headaches according to a 2009 study in Environmental Impact Assessment Review.  Choose cleansers that have reduced VOC's and low fragrance.  I like products by Better Life and Ecover, but there are many natural brands to choose from now.  Also, you can make your own cleansers using vinegar, baking soda, and lemon juice to clean surfaces.

• Avoid using air fresheners.  They have also been found to contribute to respiratory problems.  If you must have a fragrance, try using essential oils in a diffuser to have a more natural scent.

• Use paint with no VOC's.  There are lots of brands now that offer low to no VOC's, so you should still be able to find the perfect color without suffering.

• Buy furniture and carpets that are "green" and have reduced off-gassing, or buy used furniture that has finished giving off gasses.

• Eat organic fruits and veggies.  Ok, it's not about air quality, but it's important nonetheless.  The less toxins you put into your body, the better.  Here's a list of what fruits and veggies to buy organic: the dirty dozen.

• Use more natural beauty products.  We sometimes don't really think about the products that we put on our skin, but your body absorbs whatever you put on your skin to some degree, so make sure you put the best quality products onto your skin.  Avoid common carcinogens and toxins such as Sodium Lauryl Sulfates and Parabens.   Here's a list of a Toxic 12 to avoid. 

• Remove your shoes when you enter the house.  Your shoes can have all kinds of nastiness on them, including bacteria and viruses.  It's best not to track that through your house if you can prevent it.

• Vacuum and clean frequently (or make your spouse do it!) to remove dust and allergens and keep your respiratory system working at its best.  If you have to do it yourself, I recommend wearing a dust mask to prevent symptom flare-ups.  A HEPA filter for your vacuum is best, if you have one.

• No smoking (duh!)

• Change your air filters monthly.

• Make sure your humidity level is below 40% and you have no mold growth in the house.

I hope these steps help you have a more healthy environment in which to heal.  We Potsies need all the help we can get!  Please feel free to post any comments about other tips and tricks that you have found to be helpful in your home.

Anti-Dysautonomia Non-pharmaceutical Tricks of the Trade!

All right POTSies...here are some of my tricks (or ones I've heard are helpful) for combating dysautonomia aka Postural Orthostatic Tachycardia Syndrome. Again, none of this should be considered medical advice. Ask your doctor before changing your salt intake or adding the therapies listed below. These are for educational purposes only.

SALT: It's the opposite of what we've been told our whole lives...that salt is bad for you. Well, not for us. We are prescribed by our doctors 5000-10000mg of salt a day!! Believe it or not, I had been placed on a LOW salt diet before my diagnosis...no wonder I got so sick! So, get used to everything you eat tasting like a salt block. Add salt to everything and liberally if you have POTS. Unfortunately, if you're one of us that have severe acid reflux symptoms, that can be exacerbated by too much salt, so you'll have to have the maximum amount you can stomach without causing severe GERD symptoms. Many of the fluids listed below also have a significant amount of salt in them, so they can help in this category as well. Many people try Thermotabs aka salt tablets, but I think that they are created to torture us! I took a couple of them, and found them to be painful, nausea inducing, and then didn't help at all. If you enjoy suffering, then definitely try them...:)

Fluids: You have to keep your fluid volume high and, to do that, you need to drink LOTS of fluids. Here are some of the ones that I have found to be helpful.

Pedialyte: my personal favorite for fighting dehydration. I find that when my symptoms are really bad, having a liter of pedialyte makes me feel worlds better, which the others can't seem to do. I highly recommend. You might want to try the plain flavor, but if you can't stomach it by itself, then try adding just a TINY bit of a crystal light packet to it to make it more palatable.

Ceralyte: nice for travel b/c it is in packet form and can be mixed with water wherever you are. Like all of the electrolyte mixes, it has to be used quickly. It is not the greatest tasting stuff (made from rice and tastes like it) but is great for freezing into ice cubes and adding to smoothies later or if you need electrolyte help when traveling.

Gatorade: super easy to get and cheap, but super high sugar content and doesn't seem to work as well for me as the other mixes. If you don't mind drinking gallons of the stuff, then it is probably helpful, but I tend to have it only occasionally because it is so sweet and not as effective for me. The same goes for powerade and similar drinks (although I haven't tried propel).

Water (of course): I drink close to 3 L a day of the stuff and (literally) can't live without it. It is a requirement for all of us. Some people say that 2 L is adequate, but each person has to do what feels best for them. Carry it or another liquid with you at all times and if a major attack of POTS is coming on, down about 16oz fast and that might help stem the tide.

Homemade Electrolyte Mix: 1 qt water, 2 Tbsp honey, 1/4 tsp salt, 1/4 tsp baking soda. Combine until dissolved. Will last in fridge up to 24 hrs only. Great if you're in a pinch and dehydrated. Doesn't taste as good as some of the name brands, but not bad.

Countermaneuvers: I find it helpful to cross your legs or flex your thigh and calf muscles while standing if you are having an increase in symptoms, to lean forward onto a surface, or to walk in place. Others listed by dinet.org include sitting in a low chair, sitting in the knee to chest position and leaning forward with your hands on your knees when sitting and tightening the buttocks. These may increase the amount of time that you can remain upright, but they are usually only temporarily helpful.

Compression stockings: These can be really helpful for a lot of POTSies by combating the pooling of blood that can take place in the legs. 30-40mm Hg compression is usually needed to see any results and often need to be waist high; these can be prescribed by your doctor.

Pace yourself: Pacing is extremely important to prevent exhausting yourself for several days after a period of activity. By doing small amounts at a time, and frequently resting, you can prevent or reduce the number of days that you are super sick and unable to move. There is a good summary of how to pace yourself (this one is for fibromyalgia and CFS, but the principles are the same) at about.com that is worth checking out.

Frequent small meals: Large meals can cause too much blood to be diverted to the abdomen, and can increase symptoms in many people with dysautonomia; so, eating frequent small meals can help prevent these symptoms, and also helps to keep blood glucose levels stable throughout the day to increase energy.

Elevating the head of the bed: Doctors frequently recommend elevating your head at least 6 inches because it can help increase overall blood volume; It can also help with the frequent GERD that many of us deal with daily.

Exercise: even small amounts of exercise can make a difference (I know how hard this can be). Try not to allow yourself to get overly debilitated by staying in bed. It's very important to get up frequently, even for short periods just to keep your body at work. Many people find that exercising for 5 min increments each day makes a significant difference in how they feel. Resistance training, especially of the legs, can also be helpful over time.

Sitting in the shower: try using a shower seat when taking a shower...it can help reduce the risk or feeling that you are going to faint. And I can tell you from personal experience that it is NOT fun to faint in the shower! Also, taking a lukewarm shower can help reduce dizziness and lightheaded-ness during the shower.

I'm sure that I have managed to miss a bunch of helpful techniques, but this should at least be a good starting point. If I think of more things, I will add them to the blog in the future. If I've missed any helpful techniques, please comment on this post so that everyone can benefit from your discovery. Good luck to all of you in managing your POTS! :)

Student solves her own medical mystery

Student solves her own medical mystery

So here is another example of how important it is to be your own advocate if you have a chronic illness. If you don't have a diagnosis, or believe you have the wrong diagnosis, never give up until you have an answer!!

I'll also be posting in a week or 2 about how to deal with POTS without drugs, but it's taking a little bit to get it all together. In the meantime, I wish good health to all of you!

Under Our Skin

I wanted to share an amazing excerpt from a documentary about Lyme disease. It shows how debilitating Lyme can be, and how controversial.

National Invisible Chronic Illness Awareness Week

Okay, so all of you know that I recently did a "mini-series" of sorts on Invisible Illness. Interestingly enough, this week is National Invisible Chronic Illness Awareness Week (Sept 8-14) at www.invisibleillness.com. They are sponsoring 20 free online seminars on Chronic Illness, featuring guest bloggers daily, and have articles to read, among other things. The theme is "Living with chronic illness is a roller coaster. Help a friend hold on!"

As you'll see to the right, there is a new widget that I have added to support this week. As it says, Nearly 1 in 2 Americans has a chronic condition, and 96% of them live with an illness that is invisible. Now, of course, not all illnesses are disabling, but all people need love and support when going through a tough time. Paul J. Donoghue and Mary Siegel, co-sponsors of the week and authors of Sick and Tired of Feeling Sick and Tired: Living With Invisible Chronic Illness say, "Invisible chronic illnesses (ICI) have symptoms that are difficult to see and impossible to measure such as pain and fatigue. So those with ICI frequently encounter not compassion and support but impatience and skepticism from physicians and loved ones."

If you know someone who suffers from or has a loved one who suffers from a chronic illness, be sure to check out the website and pass on the word.

· Invisible Illness Part 3: The Push-Crash Cycle

From CFIDS Suggestions for Friends (cfids.org):

Friendships may become strained, may be strengthened, or may dissolve in the face of chronic illness. The give-and-take in a friendship becomes unbalanced when one person is ill. Many ill people become reclusive and distant, especially during relapses, as spending time with people requires energy. Since energy is in short supply, your contact may be less frequent than in the past.

* Recognize that although the person may seem "normal" when you're together, you may not see the relapse which follows activity. Many people with CFIDS want to function at their best when with their friends, but privately pay a price later.

You can pretty much guarantee that anytime you see a friend that has some type of severe or debilitating chronic illness, they look better than they feel. For some reason, unknown even to ourselves, we always brighten up & act healthy as can be when were around friends, family, even doctors. So if a person w/an “invisible illness” LOOKS sick, you know they’re in really bad shape. Most of us wish that there were a way to convey how bad or ill we feel, but in many cases we’re just so happy & amped up to be around other people that we seem almost healthy. The real problem w/ this cycle is that it often gives people a false idea of how severe our sickness is: “Well, she was sitting up & talking to me, so she must be doing really well” or “she came out to dinner with us, so she must be all better”, or “I saw him at the store the other day, so I don’t see why he can’t work” or “ if she can do___, then why can’t she___ (drive, work, babysit, etc)”. I am TERRIBLE about acting nice & healthy at the doc or around friends but then being unable to get out of bed for days as a result of my excursion. In many cases, we actually have to concentrate so hard to keep from seeming sick that we push ourselves farther into illness.

It’s a strange paradox: we want people to know we’re sick, but we often don’t want the public stigma that goes along with it so we go out of our way to act as healthy as possible. In a way, people with chronic illness are “masters of disguise”: disguising their illness, disguising their fatigue, disguising their pain. I know countless examples of people who should be using a cane or a wheelchair in public places (including myself), but refuse to do so out of embarrassment & to avoid the stares of strangers wondering “What’s wrong with her?”. Many of us find ourselves avoiding going to stores or on public outings b/c we don’t want to be seen in a wheelchair. Or we feel self conscious using our handicapped sticker b/c we look young and healthy but can walk less distance than an 80 year old. It’s a terrible shame and ridiculous in a lot of ways, and it’s something we have to fight against every day. As a person who was always in control of myself & my own destiny before my illness, it’s agonizing to have to be pushed around the grocery store in a wheelchair. I know I often push myself WAY beyond my limits (and then pay for it later) just to avoid feeling weak & dependent on someone else. It’s an endless struggle.

What is also important, however, is to hold on to a certain amount of your own stubbornness and independence. You must spend most of your time working within your limits, but cannot allow yourself to atrophy & give in to sickness & despair. lf you do not know how far you can go (and have a drive to constantly work to increase that amount) then you will have a much more difficult time improving & dealing w/ your health problems over time. For example, I am now doing Physical Therapy once a week to build up the muscles around my joints because I keep dislocating them. It is thoroughly unpleasant, and makes me feel worse in general, but it is a necessary evil and may eventually increase the amount of activity that I can do.

One more interesting description of how difficult it can be to manage the small amount of energy you have throughout the day is called The Spoon Theory by Christine Miserandino. The theory explains how a person with a serious illness must have extremely good "energy management" skills that allow them to make it through each day. I recommend anyone that knows someone who has a serious illness check it out to get a bird's eye view of how difficult it can be to do even the most basic of tasks when disabled.

I hope that everyone has found my little Invisible Illness series interesting and useful. I have lots of ideas for future posts, so you'll just have to wait and see what comes next! :)

Invisible Illness Part 1: You look good…you must be better, right?

Uh…no. This is a common problem with many people facing chronic illnesses: the so-called “invisible illnesses” that ravage our insides, but may cause only minimal visible damage outside. I know in my case, when I look the healthiest (nice rosy cheeks, good color), it actually means that I am not doing so well and my temperature regulation is on the fritz and I better sit or lay down fast before I fall over.

Invisible illnesses are many these days and can include anything from severe arthritis to fibromyalgia and chronic fatigue to lupus. In some ways, these illnesses are all the worse for the fact that people can’t tell that you are sick by looking at you and therefore may make judgments about how much you should be doing, even if you cannot.

One of the most difficult things that chronically ill people have to deal with is actually the way they are treated by others rather than their daily symptoms. Although ultimately it is the illness that is causing the destruction in their lives, it can be devastating to hear callous or insensitive remarks from people who are often well-meaning but speak before they think. Sometimes even things that sound completely innocuous can be painful for us to hear, even though they might not seem like it.

Some examples of helpful and hurtful remarks are given by the Chronic Fatigue and Immune Dysfunction Syndrome (CFIDS) Association of America at cfids.org:

CFIDS Family & Friends:

Avoid making well-intentioned comments that may be perceived as insensitive and hurtful, potentially damaging closeness and trust. Examples:

What do you expect me to do about it?

You'll just have to live with it.

If you just _________, you'll get better.

Pull yourself up by your bootstraps.

You can beat this thing if you really want to.

I have a lot of the same symptoms as you do.

Healthy people do experience some CFIDS symptoms from time to time, although not as frequently or severely as PWCs [people with chronic illness]. Statements such as, "I get tired, too," and "You're not the only one who's forgetful" may cause persons with CFIDS to feel that they and their illness are not being taken seriously. Instead, try to word your comments constructively.

Examples of helpful responses are:

I'm sorry you're feeling so badly.

I wish I could make it better for you.

I know this is difficult for you.

You're handling this illness so well, but I know it really gets you down sometimes.

What can I do to help?

Be cautious about giving advice. The PWC needs empathy and validation but may reject well-intended but unwanted advice or attempts at "fixing." Often he or she just wants you to listen.

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The next installment of the invisible illness series will talk about what not to say to a person with chronic illness.