Magnesium

Fibromyalgia – it’s not all in your mind!

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Fibromyalgia

What is Fibromyalgia?

Fibromyalgia is a condition that causes a broad spectrum of symptoms.

These include;

  • Pain,
  • Fatigue,
  • Headaches,
  • Memory issues, including brain fog
  • Sleep problems, including poor sleep quality and restless legs
  • Stiff joints, especially on waking
  • Lower abdominal cramping,
  • Depression
  • Anxiety
  • Numb or tingling extremities
  • Heightened sensitivity to noises, bright lights and temperature changes

What causes Fibromyalgia?

Even though there is no definitive cause of Fibro, there are a number of potential possibilities such as;

  • Food sensitivities or allergies
  • Chemical sensitivities or allergies
  • Viruses including; Epstein-Barr, Ross River, influenza, hepatitis B & C, Herpes, Lyme
  • Hormonal imbalances (such as hypothyroidism)
  • Poor digestion
  • Candida overgrowth
  • Spinal misalignments
  • Stress; physical or emotional
  • PTSD
  • Drugs; pharmaceutical and recreational
  • Neurotransmitter deficiencies
  • Genetics

Risk Factors;

  • Being female (80 – 90 % of sufferers are women!)
  • Family history
  • Genetic defects including MTHFR
  • Rheumatoid conditions such as; R.A and Lupus
  • Excess blood vessels and extra nerve fibres known as Arteriole-Venule (AV) Shunts in the hands, legs and feet. AV shunts regulate body temperature and blood flow. In sufferers of fibro, there are not only up to 2-8 times more nerve fibres but the AV shunts are up to 4 times larger. This may be why fibro sufferers feel worse in the cold.

Diagnosis;

There is no definitive test for Fibromyalgia, but 100% of sufferers have pain at multiple sites (see diagram). Other specific symptoms for diagnosis include; 87% have general fatigue, 76% suffer from stiffness, 72% have sleep disorders, 62% feel they hurt everywhere, 60% feel anxiety and stress and 52% feel swelling in tissues.

Fibromyalgia tender points

How to Treat Fibromyalgia;

  1. Address previous virus issues.
  2. Remove any foods that may be causing sensitivities. If these are unknown, I recommend a hair analysis test by Naturopathic Services which tests for 500 foods and household items. For more information check out this article; https://equilibriumnaturalhealth.com/2016/11/23/nightshades-food-sensitivities-pain-autoimmune-disease-ibs-and-leaky-gut/
  3. Avoid foods that cause inflammation, check out this list; https://equilibriumnaturalhealth.com/2015/06/17/inflammation-and-how-foods-and-drinks-can-exacerbate-it-or-improve-it/
  4. Improve digestive function, particularly if there’s bloating and excess wind.
  5. Improve gut bacteria with a practitioner only brand probiotic.
  6. Repairing gut lining.
  7. Support liver function as well as adrenal function and work on stress reduction techniques.
  8. Natural supplements that may help to reduce the severity of the symptoms associated with Fibromyalgia. These will be assessed on an individual basis, but may include;  Acetyl L-carnitine, magnesium, EFA’s, vitamin D, anti-inflammatories, herbs for pain and inflammatin and to address any virus infection.
  9. Address lifestyle changes such as; exercise, massage (including Lymphatic drainage as well as Remedial, depending on the individual),  acupuncture.

 

 


 

Non-Dairy Sources of Calcium

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What is the best way to get enough calcium, in your diet, when you don’t eat dairy?

Luckily it’s not that hard as there are plenty of great foods that are packed with calcium.

For men and women between 19 years of age and 50 (or 70 for men), the recommended dietary intake is 1000mg. For women over 50 and teenagers between 12 and 18 years it’s 1300mg.

Calcium is often adequately supplied by the diet, as it’s found in so many food sources, but it may cause deficiency symptoms because the body is actually lacking other synergistic nutrients such as vitamin D (increases calcium absorption and utilisation) and magnesium (also very important to have in the correct ratio with calcium to ewnsure calcium utilisation).

I usually recommend an hair, tissue, mineral test before supplementing with calcium, as excess calcium, that is out of solution and not doing it’s proper job, may cause other health problems such as heart and kidney issues.

Excessive caffeine, alcohol, salt, grains (due to phytates binding with calcium), lack of exercise and smoking can all reduce calcium in your bones.

List of non-dairy foods rich in calcium;

  • Dark leafy greens

watercress

  • Kale

kale

  • Fish with bones such as sardines and tinned salmon

sardines

  • Tofu

tofu-and-broccoli

  • Almonds and almond milk

almond-milk

  • Seeds such as sesame, sunflowers and pepitas

sesame-seeds

  • Dandelion root

dandelion-root

  • Seaweed

sushi

Millet Porridge

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millet
Ingredients;
  • 1/3 cup millet, rinsed and drained in a fine mesh strainer
  • 1/2 cup milk of choice (almond, coconut, oat or soy milk)
  • 3/4 cup water
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 1/8 teaspoon salt
  • 1 tablespoons raisins, optional
  • Optional toppings: Pure maple syrup, honey, or sweetener of choice; sliced bananas, peaches, berries, or fruit of choice; nuts of choice, shredded coconut

quinoa-flakes

Directions;
  1. In a small saucepan, combine the millet through optional raisins and bring to a boil. Reduce the heat to low, cover, and cook at a very low simmer for 20-25 minutes, without stirring, or until the liquid is absorbed and the millet is the consistency of oatmeal or cream of wheat.
  2. Remove from the heat, drizzle with maple syrup or desired sweetener, and add toppings of choice.

Image courtesy of rakratchada torsap at FreeDigitalPhotos.net

Banana Beetroot Brownies

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Beetroot, Banana Brownie
Ingredients:

  • 3 large or 4 small beetroots, peeled and boiled until tender
  • 2 bananas
  • 2 eggs, lightly beaten
  • 1/2 cup unsweetened cacao or carob powder
  • 1 cup almond flour
  • 1 tsp baking powder
  • 1 tbsp. raw cacao nibs or 75% dark chocolate, chopped (optional)
  • 1 tbsp. chopped walnuts (optional)
  • 3 tbsp maple syrup or honey (optional)

Icing:

  • 60ml melted coconut oil
  • 2 tbsp beetroot juice (made from cooked beetroot)
  • A handful of fresh rose petals (pesticide free) to garnish
Directions:
  1. Blend the beetroot in a food processor into a paste.
  2. Squeeze the paste through a sieve and collect 2 tbsp of your beetroot juice to set aside for the icing (you may have to add 1 tbsp water to this). Keep the paste in a bowl.
  3. Combine all ingredients in a food processor, and blend until smooth.
  4. Stir in the cacao nibs, dark chocolate bits, or nuts if desired
  5. Pour into a well-greased pan about 20cm x 20cm
  6. Bake at 180C for about 40 minutes.

To make the icing:

  1. Mix the melted coconut oil and beetroot juice together.
  2. Roughly drizzle half of it onto the brownies.
  3. Sprinkle with rose petals.
  4. Drizzle over the rest of the icing.

Avocado, Banana, Chocolate Biscuits! Paleo Friendly

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Chocolate biscuits

Ingredients:

  • 1 cup very ripe avocado flesh;
  • 1 banana;
  • 1 egg;
  • ½ cup raw cacao powder;
  • 2 tbsp. raw honey or maple syrup (optional)
  • Raw cacao nibs or dark chocolate chunks, (if cacao is unavailable) to taste;
  • ½ tsp. baking soda

Method:

  1. Preheat your oven to 180 C
  2. Combine the banana, avocado, and honey in a bowl.
  3. Mix everything  until smooth using a hand mixer or a food processor.
  4. Add in the egg, baking soda, and cacao powder, and continue mixing until everything is well blended.
  5. Stir in the raw cacao nibs or dark chocolate chunks, if using.
  6. Drop spoonfuls of biscuit mix on a baking tray lined with baking paper. The dough will be very soft.
  7. Bake for 8 to 10 minutes or until the cookies are warm and firm.

Yummy Banana Nut-Butter Pudding

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Banana smoothie
Ingredients:
  • ½ cup almond butter, pepita butter or peanut butter (or any nut butter would be scrumptious!)
  • 2 tbsp. honey
  • 1 tsp. vanilla
  • 2½ medium, or 3 small bananas
  • ½ tsp. cinnamon

Instructions:

Put all ingredients in a blender and blend until it starts to look like a pudding!!

Add slices of your favourite fruits on top for added yumminess!!

Image courtesy of galzpaka at FreeDigitalPhotos.net

 

Pumpkin Seed Butter

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pumpkin seeds
Ingredients
  • 1 cup raw pumpkin seeds
  • ¼ cup raw hemp seeds
  • 2 tbsp.liquid Organic Coconut Oil
  • 1 tsp. vanilla
  • 1 tsp. Himalayan or Celtic Salt
  • 1 tsp. cinnamon
  • 1 Tblsp. Maple Syrup or local honey (optional)
Instructions
  1. Preheat the oven to 180 degrees.
  2. Spread the seeds out on a baking sheet.
  3. Bake them for 10-12 minutes, until lightly golden.
  4. Cool the seeds for 15-20 minutes.
  5. Add the seeds to a food processor.
  6. Let the processor run for about 4-5 minutes, until the seeds begin to butterize.
  7. Stop and scrape the sides down.
  8. Continue running for another 2-5 minutes until the seeds appear completely butterized, adding a bit of oil at this point, as needed.
  9. Pulse in additions (hemp seeds, salt, spices, sweetener), if desired. DON’T process these in, as they can cause seizing of the butter.

Image courtesy of Mister GC at FreeDigitalPhotos.net