Are you willing to change your life to regain your health?

Are you spending your time feeling like death, no energy for the basics in life let alone the fun stuff? Are you unable to spend time with the people you love, unable to work or do hobbies? Do you have to drag yourself out of bed to do the most basic of tasks? Do you rely on others to care for you?

I know how it feels, I’ve been there. When I was diagnosed with ME/CFS in  April 2012 I had symptoms in 7 of the 8 categories in the CDC criteria and I also met the more stringent Canada working case definition.  I had so many symptoms and didn’t understand what had happened to the body I had always been able to rely on.

If I turned up at your house and offered you this deal, would you take it?

The Deal: You could have your life back, including energy for socialising, working, hobbies. Whatever it is you want to do with your life, you’ll have the energy to do it in. However, in return you have to:

  • Make sure you get a regular 8-9 hours of sleep a night,
  • Change your diet and take supplements
  • Get adequate good quality rest throughout the day
  • Learn how to meditate and practise it daily
  • Don’t try to do too much too soon. Recovery will take time and you need to not push your body when it doesn’t have the energy for it.
  • You have to do this consistently, every day for months and possibly years.

What would you say if I offered you that deal?

I know if someone had offered me that I would have bitten their hands off. I was desperate to recover. I used a program called Secrets to Recovery from the Optimum Health Clinic, which gave me information about all of the above, and built my belief in recovery.  I used this programme a lot in my first 18 months of illness, and with this and the advice of my nutritionist I have recovered substantially.

When I first found out the recommendations of the OHC revolved around psychology and nutrition I was disappointed.  How could this deal with my symptoms?  I felt like death;  I felt more ill than I ever had in my life.   I thought I needed more than this to regain my health.  However, the results of all my googling didn’t turn up any better ideas to try, so I tried these, and slowly, ever so slowly, they have worked.

I know not everyone can afford the OHC programme or a nutritionist, and that’s why I set up this blog.  To share what has helped me recover in the hope that it will help others.

If you have been ill a long time (or even if you’ve only just been diagnosed), take a look at how you’re living. It’s not easy to change your life, but I believe it’s essential to recovery. The changes are hard at first, but tend to get easier with time, and if there is a chance that you too could recover by making these changes what have you got to lose?

My life now is different to pre-illness.  This is because I’ve recognised that how I was living before was not good for my health. However, I am building a new, happy, healthy life.  I hope you can too.

Aside

In my post What causes damage to our gut? I touched on how antibiotics can damage our gut bacteria.

Unfortunately my GP has just prescribed a weeks worth on antibiotics for me, so I’ve been researching what I can do to minimize the impact on my gut bacteria, and hence my overall health.

Our gut bacteria are important for lots of functions, not just digesting our food. This video provides a excellent summary of what’s going on in our gut,  and my post When the gut is damaged describes what happens when the microbiome is compromised.

Having agreed with my GP that antibiotics are needed right now, all I can do is try to protect my gut as much as possible.  If you want more detail on this subject then I recommend this article by Chris Kresser.

Probiotics:  I will be taking Udo’s Choice Super 8 Probiotic capsules.  I have to take my antibiotics 4 times a day, so timing my probiotic dose is difficult.  Ideally I want to give it maximum time in my gut, as far from antibiotic doses as possible.  I will be taking mine about 1 hour after my first dose of antibiotics.

Beneficial Yeast:  I will also take S. Boullardi.  This is a beneficial yeast, and hence will not be killed by the anti-biotics.  It will hopefully stop the spread of undesirable yeasts such as candida, which often thrive when the balance of our microbiome is affected by antibiotics.

Prebiotics: Prebiotics feed our microbiome.  I will be eating plenty of soluble fibre e.g. potatoes, sweet potatoes, squashes, carrots to aid this.

Fermented foods:  Whilst probiotics help repopulate the number of beneficial bacteria in our gut, they do not contain the variety of species that are naturally present.  To ensure I get a diverse range of bacteria and yeasts I will be drinking Kombucha, eating homemade yoghurt and eating Homemade Kim Chi.

Gelatin: Gelatin is healing for the gut, and also supports liver health.  Our livers have to process and detoxify medications, and also deal with the additional waste from dead bacteria.  I will focus on getting bone broth (chicken stock) into my body, via homemade soups.  I will also make a batch of Blueberry Jello, to give a bit of variety to my gelatin intake.

Ginger:  Ginger is helpful for nausea and digestive upset.  So I may make some ginger tea, as well as adding ginger to my daily vegetable juice if I feel nauseous.

Avioding sugar:  Sugar feeds the undesirable bacteria and yeasts, and hence I will be trying to stay away from it. Although I’m not committing to total abstention, I will be aiming for it over the next week.

insoluble fibre:  Usually I include plenty of insoluble fibre in my diet.  However, I’ll temporarily be reducing my intake as this could irritate the gut lining.  Foods high in insoluble fibre include beans, lentils and vegetables such as Kale, cabbage (except in my Kim Chi), bell peppers, celery brocolli and cauliflower.  I will still juice some of the vegetables, because this removes the fibre.

Relaxation:  It’s important to remain in a relaxed state for as much time as possible.  When we are in a stressed state effort is diverted away from cell repair/healing and digestion.  Since my improvements over the summer I can manage most days without a long, formal rest now, although I still try to make time for meditation, because I find it helpful.   I will be ensuring I focus on meditation and relaxation more than usual over the next week, to counteract the physical stress the antibiotics, and the infection they are dealing with, are putting on my body.

What really happened

I drafted this post at the beginning of the week, when I was starting my antibiotics.  I spent a couple of days (and nights) feeling extremely nauseous, and suffering abdominal discomfort.  Unsurprisingly I didn’t feel like eating much so I stuck to the blueberry jelly and chicken and carrot soup, to get plenty of healing gelatin into my gut.  I also found oat cakes to be a good food to eat to stop the worst of the nauseous feelings.   I moved my final dose of antibiotics earlier to 8pm and ate afterwards to help with the night-time nausea, and I found that eating straight after taking the antibiotics also helped me.

Now my gut is feeling fine and I’m no longer nauseous, so I’m eating a wider variety of foods.  I’ve still got 3 more days on the antibiotics, and I’m hoping they’ve done their job, and that my gut bacteria will be OK.  As ever with my experiment of one I’ve no proof that the steps I’ve taken have helped,  (I’d have to do a trial where I take antibiotics and don’t do any of these things for comparison for that), but I amazed at how well I am feeling now.

I hope if you have to take antibiotics some of these suggestions are helpful to you.

 

 

 

Experiments with Gluten

If you’ve been following this blog for a while you’ll know that my daughter and I follow a gluten free diet (Our experience of going gluten free), and in my last post Dairy Difficulties I talked about our recent experiments with my son, and how he appears to tolerate gluten, but have problems digesting dairy.

With the recent improvements in my health I have been considering testing whether I react to gluten by doing a gluten challenge (eating it and seeing what happens). I didn’t want to do this earlier, because I was still regularly having “bad days” and I wouldn’t have known whether any symptoms were from eating gluten, or a bad ME/CFS day. However, I am reasonably stable day to day now, so I thought I could differentiate between a gluten reaction and my everyday healthy feeling.

I’ve been waying up the pros and cons for a while, and I’ll summarise them as:

My reasons for trying gluten are:

  • I’ve never had a test that showed I was sensitive to gluten
  • I may never have had a problem with gluten, my avoidance of it may not have been part of the reason for my recovery, and I may not need to avoid it at all.
  • I may have been gluten intolerant, but my gut has now healed and I can tolerate it again.

Reasons for continuing to avoid gluten and not try it are:

  • I could be coeliac, in which case even a small amount of gluten will be doing long term damage to my body. My daughter has the gene for coeliac disease, so there is a higher than average chance of me also having this gene. My blood test for coeliac disease was negative (As was my daughter’s and son’s) but this test generates false negatives, so you can get a negative result but still have coeliac disease).  It’s also possible to have “silent coeliac disease” with no gastrointestinal symptoms.
  • I could be intolerant, and spend several hours/days feeling ill following eating gluten.

Having decided to go ahead, last Saturday evening, whilst my daughter was away (I don’t want her to experiment like this because I’m pretty sure it would not be good for her health) I had a tortilla with a normal, wheat containing wrap.

Saturday evening and Sunday morning I felt fine, however Sunday afternoon and Monday morning I was very fatigued and also light headed. It thankfully cleared by Monday afternoon, after a restful morning, but it was an unwelcome reminder of how I used to feel all the time. Unfortunately, having said that I could distinguish between the effect of gluten and ME on my body there is another variable to throw into the equation. I had my period at the same time (I should have thought of this and waited until that was out of the way to try gluten). Whilst I haven’t been affected during my period for quite a while, I have been in the past, and I know it is a natural low point of the month for many women.

I felt OK on Tuesday and Wednesday, and then had two more “bad” days on Thursday and Friday – feeling more fatigued than usual and the general malaise that it so common, yet so hard to describe.  Again I don’t know if this is related to the gluten, or perhaps I was fighting off a cold that my kids have had.

So the results of my experiment are inconclusive.  I definitely felt worse than usual after ingesting the wheat wrap, but I can’t be sure that how I felt was due what I ate.  I’ve realised that there are always other variables at play.  If I’m going to test this properly I think I need to consume gluten at every meal for a few days until either I feel ill or I remain fine. The thought of possibly deliberately making myself ill scares me. It has taken a long time to get to this state of health, and how I felt last week was a most unwelcome flashback.  For that reason I’ve decided not try this at the moment.

Additionally my son has had another run of tummy aches, so it seems dairy free is not the whole answer to his issues.  We are going back to the doctor about his symptoms, but even my husband (who is extremely sceptical about the negative effects gluten can have) has suggested perhaps we should try removing gluten again.  However, this is not something we’re going to rush into, so we’ll wait and see what the doctor says first.

What would you do in my position?

Dairy Difficulties

2014-09-19 13.28.50

Homemade yoghurt served with jam.

There are two main potential problem particles in dairy.  One is lactose (you’ve probably heard of lactose intolerance).  The other is Casein, which is less widely known.  Some people also have a milk allergy (different to an intolerance), and it’s also possible to react to Whey.

Lactose – Lactose is a sugar found in milk (and milk products).

Casein – Casein is a milk protein.  You may remember from previous posts that Gluten is a wheat protein.  It is quite common to find that if you have a gluten sensitivity you also have a casein sensitivity, since the two are handled in a similar way by the body.  Here is a great post from ThePaleo Mum which explains Gluten Cross-Reactivity to dairy and other foods.

Whey – Whey is another milk protein which can cause similar reactions to casein.  If you are using whey protein and are reacting to it, then you could be reacting to the whey, but it could also be because the product is not 100% whey, but also contains lactose and you are reacting to the lactose (confusing isn’t it).

Our family’s experience

I have been making home made yogurt, which I ferment for 24 hours, for many years.  This supposedly leads to all the lactose being converted to lactic acid by the yoghurt making bacteria, and hence it is safe even for those who are lactose intolerant.  I plan to write more about this in a future post, but in the meantime, here is the information that got me started on this path.  When I first became ill yoghurt making was one of the many activities that stopped.  However, as soon as I was able (probably 18 months after my crash) I began making the yogurt again.

A few months ago I removed all dairy from my diet for a period of 2 weeks and then reintroduced it.  I did not notice a difference in symptoms on removal or reintroduction, so I therefore do not think I am intolerant to lactose, casein or whey.  I do not avoid dairy, and regularly eat my homemade yoghurt, and I occasionally enjoy some cheese or a creamy dessert.  However, I don’t go out of my way to consume lots of dairy.  I am focusing on a nutrient dense diet, and most of the time I think there are other foods that will benefit me more.

When my daughter started her gluten free diet our nutritionist warned us that many people who react to gluten also react to casein and hence she may also need to avoid dairy.  We’ve never removed dairy completely from her diet, if you’ve read my post about our experience of going gluten free, you’ll know that given the state of my health at the time it was challenging enough to remove gluten.  Writing this makes me think that we should probably do a trial to eliminate dairy and reintroduce it and see if there is any reaction, but this will rely on her co-operation.

Over the last few months we have also been trying to work out the cause of my youngest son’s regular tummy aches.  After excluding gluten from his diet we noticed that the tummy aches came when he ate dairy.  We therefore excluded gluten and dairy for 2 weeks (he was fine) reintroduced gluten (he was fine) and a week later reintroduced dairy (he was not fine).  Over the summer there have been several instances of him eating dairy and getting tummy pains.  However, he seems able to consume my homemade yoghurt with no problem.  This makes me think that he is lactose, and not casein intolerant.  I am still experimenting to see what he can tolerate.  For example I read that many people with a slight lactose intolerance can tolerate butter, because it is mainly the fat portion of milk and hence does not have much lactose.  However, his consumption of chocolate brownies made with butter did not have a happy ending.  That was 2 weeks ago, so I am now going to try some whey protein isolate to see if he can tolerate that.  Again this is supposed to be a different fraction of milk, with very low lactose.  I consulted with our GP before I excluded gluten, and my son had a coeliac test (which was negative).  At the end of the summer we went back to the GP to tell her the conclusion we had reached, but she does not want to do any testing to confirm lactose intolerance, and is happy for us to continue as we are.

All our meals now need to have gluten free and lactose free versions and packed lunches are even more challenging than before.  It’s a good job I have more energy because an awful lot of it is going into thinking about and preparing food. Over time I hope to get better at gluten and dairy free options so that it is less effort.

Summer Round Up

I’ve had a really busy, fun summer  with no time for any blogging. Here’s a summary of what I’ve been up to and how that’s impacted on my ME and my diet.

Firstly my health has taken a leap forward over the summer. This had started to happen in June/July when I began to do the school run more and more reliably on my normal (non-electric bike). My physical stamina has continued to increase, and I have noticed that I can now push myself physically with minimal ill effects afterwards.

We have been away a lot over the summer, visiting family and going on holidays.

Visiting Family and Train Travel

The first week of the school holidays we went to visit my family. It’s a 3+ hour drive, and I wasn’t confident that I could drive that distance, so my husband drove us down, then came home to work and I booked train tickets for the return journey.

Travelling by train is something I couldn’t do for a long time because I couldn’t walk the length of the platform, and this train journey involves crossing London, so there’s quite a bit of walking involved. I was thrilled to feel confident that I could handle the journey with 2 kids and some luggage.

Unfortunately my son and husband (who was supposed to be collecting me from the station) both came down with a tummy bug (caught from swimming in a river) so the journey home was more eventful than planned (my son clutched a sick bag the entire journey, but thankfully didn’t need to use it). However, I managed well despite the extra stress and having been up with my poorly boy the night before the journey.

Camping

Our Car, fully laden with camping kit and bikes

We did two weeks camping, with friends, split between Norfolk and the Netherlands.   This was where I noticed the most improvements.  Last summer I was using a mobility scooter to get to the toilet block from our tent and did not join in many activities, spending most of my time lying around.

This summer I took my bike and no mobility aids.  I felt confident that I could walk to the toilet block, and if for some reason I had an unusually bad day, my hubby could drive me in the car.  What I managed exceeded my expectations.  I was pretty much like a normal person.  Here are a few highlights:

  • Helping pack and unpack the car and pitch the tent (As you can see from the picture that’s a big job!)
  • Spending 2 hours in a water-park: – very noisy and lots of stairs to get up to the various flumes  (I did this multiple times as we had free entry every day on our Dutch campsite)
  • Walking round an amusement park and going on adrenaline inducing roller coasters
  • Sightseeing in Amsterdam and Delft
  • Cycling 26 km in one day (bike paths in the Netherlands are a dream come true)
  • Socialising with friends and drinking some alcohol.
  • Shopping for food and cooking (an integral part of camping, and with several teenagers in our group, there was a lot of food shopping!)

There were times that I did need to rest, but they were rare, and did not dictate the pace of the holiday.  All in all this was a wonderful time, and it was great to catch up with friends and have fun with the family.

Delft-  a beautiful town for a stroll

Delft- a beautiful town for a stroll

Shropshire Holiday

2014-08-26 15.48.53

Me and my Husband on top of the big hill we’ve just walked up

Yes – another holiday!  I know we’re very lucky and we had a good reason:  my brother and his family are living in England for one year (they usually live in the States), so we are trying to spend as much time with them as possible, and hence grabbed a week away with them.

This holiday was at a slower pace than our camping trip (my SIL is 8 months pregnant), but 8 people in a holiday cottage with plenty of rainy days can be challenging.  I did sneak off for more rests during this week, but I also managed a walk up a really big hill and days out to farms and castles with plenty of walking.

Getting Ready for the New Term

If you have school aged children then you’ll know that inevitably some time has to be spent kitting them out for the new school year.  My daughter has just moved up to secondary school, so she needed completely new uniform.  Of course the boys have also grown so we needed to try their uniform on and work out what new stuff they needed.  Then there is the dreaded shoe shopping and labeling all the new clothes.

I managed all this without feeling completely drained and overwhelmed by it.

My Summer Diet

With all this time away from home my diet had to adapt.  Whilst away I didn’t have access to my blender or juicer.  This meant no green smoothies or vegetable juices.  However, I still focused on getting plenty of vegetables into my diet.  For breakfast I often made frittatas with vegetables, and for lunches/dinner I usually had lots of salad.  We also made Haloumi kebabs when we had BBQs (Haloumi cheese with peppers, onions and mushrooms) – yum.

Additionally I wasn’t drinking Kombucha Daily.  To compensate for this I bought some probiotic tablets (Udo’s Choice Super 8) and had one daily.  I also took 2 magnesium tablets daily (more than I take at home, but an acceptable dose according to my nutritionist), to avoid any constipation that may have occurred with my change in diet.

Whilst sticking to a basically healthy diet, with plenty of vegetables, lean protein and healthy fats I also allowed myself to indulge in holiday treats.  In particular we visited some excellent ice cream parlours in the Netherlands.

The Netherlands seems particularly well adapted to food allergies, with even our campsite shop selling gluten free bread and cereal and all the ice cream parlours labeling whether their products contained gluten or lactose.   We even found a pancake house that had gluten free pancakes.

Recovered?

Most of the time now I feel like a normal (without ME) person, who happens to be quite unfit or a bit lazy.  I feel like a switch has flicked, from ME mode back to normal.  I know I still have less stamina than my healthy friends and I do still need to pace myself a bit, but I don’t think a stranger would guess that I was ill, and I don’t want to use that label myself anymore.

I am hoping that as we move into the term time rush I can maintain my new found status and continue to improve, so that soon I will describe myself as recovered.

 

 

 

 

 

Super Juice Me and Summer Break

The film Super Juice Me is available to watch for free this weekend. I saw it a few weeks ago (also for free). The film takes 8 people with a range of chronic conditions and puts them on a juice only diet. The changes they experience are incredible and inspirational.

I Juice nearly every day, but I’ve never done a juice fast; and whilst I think my body would be strong enough to cope with it now, I think if I had tried it earlier in my illness it would probably have made me feel worse.

Please be aware that to watch the film for free you do need to give your email address and you will then receive some very sales orientated emails from Jason Vale (you can unsubscribe). I don’t think you need to buy his books or apps if you want to get into juicing. There is plenty of information available for free on line or look for books in your local library, and of course my very own post on Vegetable Juicing.

This may be my last post until the kids go back to school in September.  I certainly won’t be posting regularly over the holidays.  I am going to enjoy this time with my kids.

The first summer I was ill (2012) I couldn’t look after the kids on my own and they had to spend the summer with relatives and friends.  Last summer I did manage to look after the kids for some of the time on my own, and we did a few outings, although they had to be relatively short and carefully planned and  I used my mobility scooter to get around.

This summer I am looking forward to longer outings, and to walking and cycling with my kids.

Just remember if you’re struggling at the moment things can get better.

Best wishes for the summer.

Planning for Success

Last week the Tour De France came to my home town.  I have been an avid Tour fan for many years and I really wanted to see the event live and join in with the festivities.  I needed a plan that would enable me to enjoy the day despite my limitations.

Things I considered when planning my outing:

  • Transport – how to get close enough to where I wanted to go so that I remained within my walking limits.
  • Food and Drink- I eat gluten free and try to get vegetables with every meal.  It’s hard to find healthy food at an event like this.
  • Clothing – I’ve always been sensitive to changes in temperature, but my ME makes me less able to tolerate being too cold or too hot.
  • Sensitivity to Noise and crowds
  • Company – who should I go with.  Who will help me if I start to get symptoms?
  • Location to watch the race
  • How to limit standing time
  • How to reduce other daily activities

Successful planning means planning around the limitations of my illness so I can participate in the activities I want to.

Transport

Transport to watch the Tour de France is a challenge for anyone, but even more for someone who has limited walking ability.

Driving – Most of the roads and car parks in the centre of town were closed, either from the night before, or from 7am on the day of the race.  This meant driving and using my blue badge to park nearby was not an option.

2. Bus – There is a park and ride bus service, but I was concerned that there would be long queues for this and I would struggle to stand in the queue, especially on the way home.

3. Train – the train station was not close to the start of the race.  This would have been too much walking for me.

4. Electric Bike – I’m really lucky to have an electric bike.  Cycling was the obvious way to get close to the race, and the option that my race going friends were all using.  Unfortunately we live 6 miles (12 miles round trip) from the start of the race and my bike has a range of 10 miles without pedaling.  I’ve never tested my bike to the limit, but now did not seem like a good time to start!

Solution: Drive a couple of miles down the road with my fold up electric bike in the back of the car, then cycle the rest of the way, secure in the knowledge that I could make it back to the car without running out of charge.

Food and Drink

I took a packed lunch and plenty of water.  This meant I didn’t have to waste energy walking round the numerous food stalls trying to find a suitable gluten free option, and then joining the long queues to buy food, leaving more energy to enjoy the festivities.

Clothing

Clothing wasn’t really an issue on this occasion.  The weather forecast was warm and sunny , so comfy clothes and a cardigan in case it got chilly were all I needed.  I  made sure I had comfortable shoes to maximise my standing/walking ability.

Sensitivity to Noise and Crowds

Now that my health is improving I did not think this would be an issue for me at all.  In retrospect, this was one aspect I should have thought more about and I did wish I had packed some ear plugs.  I was right in thinking the crowds (and the noise from them) would not be an issue, but I had not factored in the four helicopters circling overhead.  The noise from them did affect me, but I used mindfulness, deep breathing and reassuring self talk to minimise this.

Company

We had planned to go as a family, taking all 3 kids with us to see the start, even though it was a school day.  However, my husband had work commitments which meant he couldn’t go with me.  I know that if I’m struggling he will find a way to help me.  I was a lot less confident about going on my own, but I still wanted to go.  I decided to only take my oldest son, to make the day easier for me and arranged to have a friend on call in case of emergencies.

Friends invited me to go with them, but we couldn’t cycle with them, due to needing to drive part of the way.  We did meet up with them, but my son and I did not stay with them as with a big group there is lots of hanging around, waiting for people and making decisions about where to go.  I decided it would be better if just me and my son found ourselves a suitable vantage point.

We saw lots of people we knew, which helped make my day more enjoyable, even though I didn’t chat to anyone for long, because I was focused on finding my next sitting point.

Limiting Standing Time

My standing ability is much improved from where it used to be, but it’s still not “normal”.  I knew I would need to rest whenever I could, but also that there would be points of unavoidable standing and walking.  My choices of transport, food and drink and company were all related to limiting standing and walking, but I also took a fold up stool, so that I could wait sitting down.  Actually I didn’t need this; we perched on some railings waiting for the start, and then by standing on them managed to get a good view of the start line, and then made our way to the big screen where we sat and ate our lunch whilst watching the race.

Location to Watch The Race

Many people I know watched along the streets, once the riders were going.  We chose the start because I knew there would be a big screen, so if it was too difficult to get a view of the race we could still soak up the atmosphere and watch on the big screen (sitting down).  I think I made the right choice.

Limit other activities

I arranged for my husband to take my other two children to school, and I arranged for my son to cook dinner.  This meant I freed up more energy for my day out, and had time to rest when I got home.

Result?

For me, watching The Tour was everything I wanted it to be.  I saw the start  and then watched part of the race live on the big screen.  I got a great view of the start of the race, and really enjoyed the pre-race build up and the atmosphere and  I didn’t suffer from Post Exertional Malaise afterwards, so all my planning paid off.

I love it when a plan comes together.

Hannibal – The A Team

6 Great Ways to Enjoy Chocolate

I love chocolate, and so do most people I know. It’s apparently National Chocolate Day today, so it seems a perfect topic to write about.

Chocolate is generally considered an unhealthy food that we should eat less of, and your standard bar of  Dairy Milk, Mars Bar or any other of the confectionery on offer at your local newsagents probably is, but this is largely because of the sugar content, and of course if you have a problem with dairy, which some ME/CFS sufferers do, it also contains milk.

However, dark chocolate (aim for at least 70% cocoa solids) has a much lower sugar content and no dairy and hence should be considered separately to milk chocolate.

One study, by Hull University, claims dark chocolate is beneficial to ME/CFS.  Here’s a summary of a study.  It was only with 10 patients, so it’s a very small sample, but encouragingly for chocolate lovers it did show that eating dark chocolate was beneficial to ME/CFS sufferers.

Although there doesn’t seem to be lots of evidence pointing to the benefits of dark chocolate, I didn’t find any saying it was harmful.  It’s just that as with most topics and ME/CFS very little research has been done (perhaps we could persuade Lindt and/or Green and Blacks to fund a study).

There are scientific reasons why cocoa could help with ME/CFS symptoms.  Firstly, it improves seratonin levels in the brain, which some research studies have shown to be affected in ME/CFS sufferers.  Additionally, cocoa contains other chemicals and nutrients – eg magnesium, potassium, dopamine,  and tryptophan, as well as antioxidants that have been linked to ME/CFS.  

Based on the available information I see no problem making cocoa a regular part of my diet.  The trick is to find tasty ways to consume it without eating lots of sugar.

1. Eat a small bar, or a couple of squares of dark chocolate

Unlike milk chocolate which I find it hard to stop eating, I can have a small amount of dark chocolate and return the bar to the cupboard.  I quite often have a small amount in the evening.

2. Fabulous Fridge Cakes

You can find the recipe (by Dale Pinnock) on the Revital Website

This is a great way to consume not only cocoa, but healthy fats and fibre as well.  Our whole family enjoys these fridge cakes.   The website claims the benefits of this recipe include:

Heart & circulation – high blood pressure, high cholesterol: magnesium rich cocoa is believed to have a temporary lowering effect upon blood pressure. Essential fatty acids beneficial for reducing LDL cholesterol. Digestive system – constipation: high fibre to aid regularity.

3. Chocolate Fudge Balls

I got this recipe from my Nutiritionist (Thanks Nicola!). These are very rich.  Whilst they’re not an ideal every day treat, they are great for a special occasion, and are certainly better than eating a mars bar.

 Ingredients

  • 3 cups dried coconut
  • 1.5 cups cocoa powder
  • 0.75 cups maple syrup or date syrup
  • 0.5 cup of coconut butter, melted(I couldn’t find coconut butter, so I used coconut oil and it tasted great)
  • 1 tablespoon of vanilla essence
  • 0.25 – 0.5 teaspoon of salt

Mix all the ingredients together (I used a food processor) and form into approx 20 balls.  For a better appearance roll in some extra coconut.  Then place in petit four cases if you’re being fancy.

4. Chocolate Chia Pudding

I recently discovered this recipe by Oh She Glows and my son and I have had it for breakfast a couple of times – yum!

5. Chocolate Brownies

I was really pleased to discover this recipe for chocolate brownies, free of flour and refined sugar.  Whilst all the dates mean that it could still cause blood sugar regulation issues (I used to struggle with that, but it’s no longer such an issue for me), it’s healthier than most brownie recipes.  It’s probably not an ideal everyday treat, but as an occasional indulgence it’s delicious.

6. Chocolate Ice Cream

This is another easy recipe from my nutritionist, which we sometimes have for breakfast and sometimes for dessert.

Ingredients:

  • 1 bag of frozen strawberries
  • 1 handful cashew nuts, almonds or hempseeds
  • 1-2 cups of natural bio-yogurt or water
  • 2 scoops of chocolate protein powder

Place all the ingredients in a blender, whizz until smooth and looks like ice cream.  The recipe says this makes 2 large bowls, but I actually make 6 portions from this.

So there you have it.  My 6 Great Ways to Enjoy Chocolate.  Happy chocolate eating everyone, and if you know of any other delicious, nutritious chocolate recipes please let me know.

 

 

What our doctor’s really think …..

I’ve just read this response (reproduced below in blue text) to an old paper in the BMJ entitled What Causes Chronic Fatigue Syndrome? .  The response is written by Anthony D Collings, Consultant Physician and David Newton .  The article originally stated where they worked (Essex CFS Service, Southend University Hospital), but Essex CFS service disassociated themselves from the article,  so the article now states they are writing in a personal capacity.

How can these doctors continue to work with patients with ME/CFS if they believe what they have written in this article?  If you really believe your patients are imagining themselves ill through their ideas and beliefs what are you doing working with them?  And if they don’t believe what they have written, why are they writing it and publishing it on the site of a widely read medical journal?

According to Essex CFS service, in a letter to Dr Shepherd at the ME association, the purpose of the article was “to spark debate in the medical arena.”  Lets imagine a trainee doctor reads this article and a few weeks or months later he meets a patient with ME/CFS.  Lets imagine this doctor has had no specialist training in ME/CFS.  The patient is referred to them because of symptoms, which may be completely unrelated to their ME/CFS.  During their first consultation the patient mentions their ME/CFS and they find that the doctor is uninterested in it and brushes it aside.  The patient doesn’t know why, but it’s because instead of being exposed to useful information about the illness this doctor is exposed to ideas that the disease is a Meme, so instead of being concerned that the patient’s mitochondria are not functioning properly, or that the patient has a poor tolerance to exercise, or that the patient may become brain fogged during the consultation and not fully take in what they are being told, the doctor does not think about the effect of ME/CFS when deciding treatment, or the effect of the treatment he proposes on the ME/CFS.

If this article had been published in an obscure location and not written by doctors who work with ME/CFS patients every day I would be a lot less concerned.  As it is, this article seriously damages the credibility of everyone who has ME/CFS.  I frequently hear stories of sufferers encountering medical practitioners who “don’t believe” in ME/CFS.  This article encourages those views, instead of helping sufferers to persuade doctors and the public that just because there is not yet a diagnostic test for ME it doesn’t mean it’s not real. MS used to be called Hysterical Paralysis (paralysis caused by emotions).

Fortunately for MS sufferers brain scans can now show whether they have the illness, and hence doctors believe that their symptoms have a genuine physical cause.   So, please read the article below, but replace CFS with MS and you will instantly see how ridiculous the article is.  If you need more convincing, below the article I take it apart in more detail.

 In his 1976 book ‘The Selfish Gene’ (1) Richard Dawkins coined the term ‘meme’. Dawkins used the term particularly in relation to religious beliefs and defined it as an idea or group of ideas which propagate between individuals and which share many of the characteristics of life, including the abilities of propagation and self defence, and the capacity to evolve.

The concept of culturally-driven disease-disorders is not new (2) and memes have been suggested as a means of cultural transmission in various disorders including, in a general sense, in CFS (3).

Meme-mediated syndromes, it may be argued, are common in the history of medicine, from railway brain which dogged early travellers on railways in the mid-1800s, manifesting itself as neurological agitation and psychosis, attributed by some at the time to invisible damage to the brain caused by the unaccustomed jolting which necessarily accompanied railway travel in that era, via neurasthenia, a term used in the 19th century to describe ‘nerve weakness’ to (perhaps) whiplash and fibromyalgia. They arise and fall or in the case, arguably, of neurasthenia, evolve, to suit the culture that they live within.

Aaron Lynch (2) described general patterns of meme transmission:

Transmission within families Transmission of memes vertically from parent to child.

Cultural separatism Separatism creates a barrier to exposure of competing ideas

Proselytic-transmission Horizontal transmission: beyond the family.

Preservational Ideas that influence their hosts to hold them for a long time.

Adversative Ideas that influence those that hold them to attack or sabotage competing ideas and/or those that hold them.

Motivational Ideas that people adopt because they perceive some self–interest in adopting them.

How well does Chronic Fatigue Syndrome fit this model?

CFS has no known organic cause. It is diagnosed on the basis of exclusion of other morbidities which otherwise might explain the presenting symptoms. To use Lynch’s general patterns of meme transmission, with some examples:

Family: CFS clusters do occur in families, for no known cause.

Adversative. Preservational. There is a large group of sufferers who vociferously deny the possibility of a psychosocial cause for their symptoms, and discount accordingly the value of psychosocial treatments, though the only evidence based treatment addresses such causes. These sufferers tend to regard their condition as beyond cure

Cultural Separatism. Proselytive: It is generally accepted that membership of a CFS peer group is a predictor of poor outcome of treatment, and it has been argued that this may be due to negativity within the groups as to diagnosis, treatment and prognosis. CFS groups often make extensive use of information technology to promote their ideas and activities. Conversely, it has been suggested that being Asian (groups, arguably, whose distinctive cultural identities might well form barriers to memes) is a protective factor against CFS (4)

Motivational: A medical diagnosis can help to secure benefits and insurance recognition/validation.

It seems unlikely that memes alone account for the aetiology of CFS: quite likely many factors combine to bring about the condition. CFS might perhaps be most usefully thought of an emergent phenomenon, an ordered entity arising from a disordered combination of psychological, memeological, social and behavioural factors, much as a wave emerges from the complex, chaotic interplay of wind on water. It does however seem reasonable to conclude that the transmission, retention and evolution of the defining characteristics of CFS, particularly perhaps in the group one might term ‘Psychosocial Deniers’ might usefully be viewed through the meme model lens.

What is the practical use of viewing CFS as a meme?

Harmful memes can be displaced by benign memes, or influenced to evolve towards benignity. The mechanisms of bringing this about, as applied for instance in the ‘deprogramming’ of cultists may have useful applications in ‘dememeing’ CFS sufferers. Of course, GET and CBT, the sole treatments with significant evidence for the efficacy in CFS treatment, could be viewed as processes of dememeing.

Following this model, avoiding reinforcing of the meme would be advisable: avoidance of CFS (ME) peer groups; discouragement from indiscriminate reading around the subject (particularly on the Internet, a notoriously efficient spreader of memes); avoidance wherever possible of labelling sufferers with a diagnosis of CFS. Involvement of family therapists in treatment would be beneficial, to explore and combat vertical transmission.

Some or all of the above measures, as workers in the field would recognise, are followed to a lesser or greater extent by CFS services: reference to the meme model offers additional back-up for clinical practice.

CFS, then, might be usefully viewed as a meme, a dysfunctional culturally-transmitted idea-infection. Characteristics of transmission and retention of CFS fit well the characteristics of meme transmission and retention described in the literature. Present mainstream treatments for CFS make sense when viewed as a process of dememeing. Lessons may be learned for refinement of existing therapies or creation of new ones when viewing CFS from a meme perspective.

Let me list all the ways in which this article is inaccurate for me and my illness which is officially diagnosed as ME/CFS (the doctors can’t even agree on the name).
1. Transmission within families – no-one in my family has ME/CFS or any similar condition.  I suggest that where more than one person in a family has CFS/ME it suggests some sort of genetic susceptibility to ME/CFS that has been inherited.  This has not been discovered yet, but that is probably due to the woefully small amount spent on biomedical research.
2. Cultural Separatism.  Being housebound (occasionally bed bound) and unable to manage social interaction due to fatigue and brain fog for a long period of time does lead to separatism.  At times I have felt isolated from my friends and extended family and been unable to take in much information at all.  During this time I found interaction on facebook enabled me to feel some connection, both to others with ME/CFS and my existing friends and family.  I did spend a lot of time in the first year researching my illness and finding out about treatments which might help.  I think this is a normal state of affairs for someone with a disabling long term  illness who is getting little help and advice from the medical profession.  For me it led to me working with a nutritionist and taking up meditation.  Both these have been extremely positive for me.  People with other illnesses (e.g. diabetes) are often encouraged to learn from others with the illness.   I understand that some ME groups on line can be very negative.  I was lucky to find a supportive and encouraging group which has been tremendously helpful to me.  Learning to cope with ME/CFS is the biggest life change I have had to make and learning from others who have already gone through things (e.g. losing my job) was tremendously helpful.  I stay in the group and am now able to offer support and advice to newly diagnosed people.
4. Prosyletic Transmission.  No one I know in my wider circle of friends or acquaintances has been diagnosed with ME/CFS since I became ill.  My “ill thoughts” have not infected anyone else (yes I’m being sarcastic here).  This idea is so offensive to me.  By talking about my illness I can make other people ill?  I have talked extensively with a friend undergoing cancer treatment in recent months.  We can relate to each other in ways our healthy friends can’t, and yet I haven’t got cancer and she hasn’t got ME/CFS.
5. Preservational – Ideas that influence the host to hold them for a long time.  If you are ill for a long time it does affect your thinking, but it’s not my thinking that is keeping me ill.  I have worked hard to build my belief in recovery and have also used meditation to reduce negative self talk.  I firmly believe I will recover from this illness despite being told by the NHS ME/CFS clinic that this is a chronic condition which I must learn to manage.  Who’s preserving the ideas of illness here?  I do not believe my illness has a psychosocial cause, any more than I believe cancer or heart disease have a psychosocial cause.  
The authors also bring up the PACE trial by mentioning “the only evidence based treatment addresses (psychosocial) causes”.  There has been much criticism of the PACE trial which I won’t get into here. If you’re interested in finding out more about the PACE trial here’s a starting point.  Suffice to say if more money was spent on bio-medical research more effective treatments may be found.
4. Adversative.  This article is making me adversative!  I am ill.  I don’t hold onto an idea of being ill, and when I’m well again I will stop believing I’m ill.  Don’t tell me this is all an idea and that there is no test to diagnose my illness.  Spend more money on bio-medical research and find a test.
5. Motivational.  This is the most offensive idea of all.  I had a happy, full life before I became ill.  You can read what my life was like here.  I was not motivated to give that up and lie around feeling awful.  I was not motivated to be unable to care for my children, spend time with my friends and family, walk, wash my hair, have a shower or any of the other things I was forced to give up by this illness.  I am incredibly grateful that I am recovering and able to do more now.  I can’t wait until I can go on bike rides, play football with my kids, go hill walking etc. etc.  I am motivated to recover, not to stay ill, but even with great motivation it is not easy.  Additionally, anyone who has had to go through the ESA and DLA/PIP assessment procedures would not do this unless they were forced to.  Applying for benefits is certainly not a motivating factor in my illness.
So there you have it.  One response article in the BMJ has sparked a massive rant from me.  Let me know whether you agree and what you think should happen to the authors of this paper?

Green Smoothies


2014-06-11 07.53.42What is a green Smoothie?

Smoothies are made in blenders, as opposed to juices, which are made in a juicer.   The difference between the two is that smoothies contain the whole fruit and/or vegetable, whilst juicers extract the juice, but leave the fibre behind.  A smoothie can be as simple as fruit blended with some water, or they can be made more nutritious by the addition of other ingredients e.g. bio-yogurt or  protein powder. A Green Smoothie is a smoothie that’s coloured green,  from the addition of vegetables.

Why Green Smoothies?

If you’ve read my post about vegetables you’ll know I’m a convert to the idea that vegetables contain many micro nutrients which our bodies need in the healing process.  Increasing the vegetable content of my diet is something I am focussed on.  Eating a significant quantity of vegetables at breakfast is tricky.  Sometimes I make an omelette with a mix of mushrooms, spinach, peppers and/or onion, but I don’t always have time for all the chopping that entails.  A green smoothie enables me to get a really big quantity of vegetables straight into my system first thing in the morning, quickly and easily.  Dr Terry Wahl, author of The Wahl’s Prtotocol is a fan of green smoothies, so is Johnathan Bailor, author of The Calorie Myth, and so is my nutritionist.

My Experience

I’ve been making smoothies for years.  I can’t remember where I first read about them, but I found they made a great after-school drink/snack for my children.  I also read about adding spinach and used this as a great way to get my kids to eat spinach without them even knowing.  If you keep the spinach content relatively low you don’t even notice it (honestly – give it a try if you don’t believe me).

When I got ill, activities like smoothie making were far too much energy for me, and we stopped.  My daughter was encouraged to make her own green smoothies by our nutritionist, but this was an unsuccessful experiment as she didn’t like the taste of the recipes suggested (having looked at the recipes they contained a higher proportion of bitter greens and the fruit suggested was less sweet than the berries I use in mine, e.g. kale with apple and lemon).

I’ve been drinking green smoothies for most of my breakfasts for 2-3 months now.  I didn’t start out with  the ultimate recipe that I list below.  I have gradually increased the proportion of vegetables to fruit, and as I’ve read about or discussed other ingredients with my nutritionist I’ve included them.

I use my green smoothie as a meal replacement and I add a whole load of stuff to it to increase my nutrient intake. My recipe is at the end of this post.  By the time I’m finished my blender jug is nearly full, and I generally get 2-3 large glasses full of smoothie.  If I manage to drink all this (and I generally do) it keeps me full until lunch time.

I feel really good when I have smoothies for breakfast.  Of course it could be a psychological boost from feeling that I’m doing something healthy, but I think there is a physical boost from all the nutrients entering my body.  When I think about what I want for breakfast I now often think smoothie and really look forward to it (you may find that surprising when you read the ingredients list).  Partly this is because it’s so quick and easy, but partly it’s because I feel good after I’ve drunk it.

Below are two smoothie recipes: my beginner green smoothie recipe and my Ultimate Green Smoothie recipe.  My Beginner recipe is what I used to make for my kids (and me).  It’s a very gentle introduction into green smoothies and I encourage you to try it as a snack.  If you get on OK with that then you can start gradually increasing the proportion of vegetables, decreasing the proportion of fruit and gradually try adding in some of the other ingredients from my Ultimate Green Smoothie Recipe.   Let me know how you get on.

Beginner Green Smoothie Recipe

 Ingredients

  • 1 cup strawberries (fresh or frozen)*
  • 1 banana (fresh or frozen)*
  • 1 small handful of baby leaf spinach
  • 1 small carton of natural pro-biotic yoghurt
  • ice cubes* and/or water
  • Optional extra: 1 scoop of whey protein powder – this will give the smoothie a thicker creamier texture and flavour as well as adding protein to the smoothie.

*If at least one item of fruit is frozen it improves the texture of the finished drink.  You can also add ice cubes, but frozen fruit gives the best results.

INSTRUCTIONS

Put all the ingredients in a blender jug and blend until smooth.

My Ultimate Green Smoothie Recipe

Please note if you’re new to smoothies I don’t suggest you start with this full recipe.  Use the beginner smoothie recipe above and transition gradually.

INGREDIENTS

  • 2 cups of vegetables.  I aim for 1 cup of green leafy, with the other cup either sulphur rich or colourful, or a mixture (see my Vegetables post for a list of which vegetables fall into which category)
  • 1 cup fruit – a mix of raspberries and blueberries is my favourite, but I also use strawberries, papaya, mango, kiwi, melon, pear etc.
  • 2 dessert spoons Miracle Matcha (or freshly ground linseeds, chia seeds and goji berries)
  • 1.5 scoops whey protein powder.
  • 1 teaspoon of ground nutmeg or cinnamon (or you could try other spices)
  • 3 tablespoons of Pukka Aloe Vera Juice
  • Coconut water (approx half a cup)
  • 1 cup coconut milk and/or bio yogurt (unless you’re dairy free)
  • Nutritional Yeast (excellent source of B vitamins) – approx 1 teaspoon
  • 1 teaspoon Green Nori Sprinkle (a great source of iodine – important for  thyroid function)

 Instructions

Put all the ingredients in a blender jug and blend until smooth.