Multiple Sclerosis (MS) is considered to be an immune-mediated disease in which the body’s immune system attacks the central nervous system (CNS). More than 2.3 million people are affected by MS worldwide. But because the Centers for Disease Control and Prevention (CDC) does not require U.S. physicians…
Rheumatoid arthritis (RA) can be a difficult disease, and cause a whole host of complications and challenges when you’re navigating life with it. Though it is, in some people’s estimation, lower on the list in terms of chronic disease, it…
Approximately 4 million people in the United States live with fibromyalgia, an illness which manifests as severe muscle pain and chronic fatigue. Living with fibromyalgia — the cause of which is unknown, but seems to be connected to the nervous system — means coping on a daily basis with debilitating discomfort and a lack of energy, making exercise difficult. Indeed, a lot of different exercises can actually make the symptoms of fibromyalgia more acute, but there is a common misconception that exercise should be avoided completely by those with the condition.
Giving up exercise is not the answer. Some forms of physical exercise may exacerbate pain, but this is due to the unsuitability of the exercise itself, rather than just doing exercise. In fact, performing exercises that don’t trigger symptoms can actually help, not the least of which is relieving mental and psychological fatigue which is connected to living with the illness.
Throwing yourself into a workout with no gradual build-up is not recommended for anybody, but least of all if you live with fibromyalgia. Intense workouts need to be increased over time, whether you’re 18 or 80, in good shape or not. Unprepared muscles will not respond well and it could take days to undo the damage caused. As little as 5 minutes spent walking can be the best approach.
“After a while, start to increase the amount of time you spend exercising bit by bit, but do not increase the rigorousness of the exercise, which will have a detrimental effect,” warns Pamela Chase, a Fibromyalgia expert at SimpleGrad and Revieweal.
And with the case of fibromyalgia, high-intensity workouts should never be the aim. Pain will only be exacerbated if you take on exercise that’s intense on the muscles, so again, walking is a great option, as is a gentle swim using breaststroke or backstroke. Other great options for fibromyalgia are yoga and tai chi, which include slow movements and little impact.
In addition to keeping exercise low intensity, take plenty of breaks. Not only will this allow you to recover energy levels, but you’ll actually be able to participate for longer, if you break your routine into smaller, bitesize chunks.
Exercise can mean overcoming mental obstacles, no matter who you are, but when you suffer from fibromyalgia, it’s imperative you listen to your body. Don’t try to undertake exercise when the message coming from inside is ‘no’. There will simply be times when your energy levels are too low to participate in any form of exercise, so despite the mental frustration this will cause, listen to what your body is communicating.
Measure impact and recoveryListen to what your body is telling you, and that means keeping tabs on it for two or three days after. As you start to build in exercise routines, do so gradually so the impact of each one can be measured independently. It will help you understand what is working for you, and what isn’t, and then you can develop routines that work for you.
“Although exercise tips are generic, and medical guidance is quite standard for fibromyalgia sufferers, the reality is that no two individuals will respond in exactly the same way to what could appear to be an identical workout, so continue to listen to your body, and continue with routines that work for you as an individual,” says Bruce Sorenson, a journalist at UKTopWriters and AustralianReviewer.
The nature of fibromyalgia means that there are related issues to look out for and manage with your workouts. One such issue is orthostatic intolerance — which means the blood rushes to the legs when sufferers stand up, and stays there. The solution to this is vastly increasing water and salt intake prior to and during exercise, and exercising in warm water. Using a recumbent bicycle can also greatly assist as a warm-up, or even as the exercise itself.
You should consult your physician or other health care professional before starting any exercise routine or program to determine if it’s suitable for your needs.
Aimee Laurence is a personal trainer and blogger at Paper Writing Service and Essay Service. She writes about Fibromyalgia and health. Also, Aimee tutors at Assignment Help Australia portal.
References
Pamela Chase, a Fibromyalgia expert, Simplegrad and Revieweal.
Bruce Sorenson, a journalist, UKTopWriters and AustralianReviewer.
Got science? We live in a culture of nutrition confusion, but the truth is out there if you look in the right places.
Are you sometimes confused about what to eat for health? Do you feel like nutritionists are always changing…
Fact or Fiction: The vegan diet is unlikely to support optimal performance in athletes?
Fiction! No evidence suggests a nutritionally balanced vegan diet impairs athletic performance (1,2). Google vegan athletes; you’ll find an impressive list of Olympians and elite athletes from many sports (football, basketball, tennis, rowing, etc.). That said, vegans (and vegetarians) could choose a diet that helps them be powerful athletes, but do they?
Some vegans eat too many salads, sweet potatoes & berries (or chips and candy), but not enough beans, nuts, and seeds. They eliminate animal protein but fail to replace it with enough plant protein. Weight-conscious vegan athletes who restrict calories often reduce their intake of protein and other nutrients. Hence, dieting vegan athletes need to be extra vigilant to consume a menu supportive of their needs.
Two keys to thriving on a balanced vegan (and vegetarian) sports diet are to consume:
The amino acid leucine is of particular importance for athletes. Leucine is an essential amino acid your body cannot make, so you need to get it from food. Leucine triggers muscles to grow. It also can help prevent the deterioration of muscle with age. When you lift weights, you stimulate the muscles to take up leucine (and other amino acids); this triggers muscular growth. Hence, leucine is a very important component of an athlete’s diet!
The richest sources of leucine are animal foods, such as eggs, milk, fish, and meats. When a meat-eating athlete swaps beef for beans and other plant-proteins (hummus, quinoa, nuts, tofu, etc.), the swap commonly reduces leucine intake by about 50%. Hence, vegan athletes need to pay attention to getting enough high-quality plant-proteins that offer the optimal amount of leucine (about 2.5 grams per meal or snack). That means, vegans want to consistently enjoy soy, beans, legumes, seeds and/or nuts regularly at every meal and snack. Don’t have just oatmeal for breakfast; add soy milk and walnuts. Don’t snack on just an apple; slather apple slices with peanut butter. Enjoy it with a swig of soy or pea milk instead of almond milk.
This table compares the leucine content of plant and animal foods. Note that when you swap animal-based protein for plant-based protein (such as trade eggs for peanut butter, or dairy milk for soy milk), you’ll likely need to eat more calories of plant-foods to get the same amount of leucine as in animal foods:
| Animal food | Leucine
(g) |
Calories | Plant food (swap) | Leucine
(g) |
Calories | |
| Eggs, 2 large | 1.1 | 155 | Peanut butter, 2 Tb | 0.5 | 190 | |
| Milk, 8 oz | 1.0 | 120 | Soy milk, lowfat | 0.5 | 105 | |
| Tuna, 5-oz can | 2.3 | 120 | Black beans, 1/2 c | 0.7 | 110 | |
| Chicken, 3 oz cooked | 2.1 | 150 | Tofu, extra firm, 6 oz | 1.4 | 140 | |
| Cheese, 1 oz | 0.6 | 115 | Almonds, 3/4 oz. | 0.3 | 120 | |
| Beef, 5 oz ckd | 3.8 | 265 | Lentils, 1 cup | 1.3 | 225 |
How much protein and leucine do you need?
A 150-pound vegan athlete who seriously wants to build muscle should plan to eat about 20 grams of protein with 2.5 grams leucine every 3-4 hours during the day. (If you weigh more or less than 150 pounds, adjust that target accordingly.) Here’s a sample 1,800-calorie vegan diet (read that, weight reduction diet for most athletes, both male and female) that offers adequate protein at every meal —but not always 2.5 grams leucine. To be a dieting vegan athlete requires some menu planning. Some dieters choose to be “mostly vegan.” This flexibility allows for leucine-rich milk, eggs & fish.
| Sample 1,800 calorie Vegan Diet | Leucine | Protein | Calories |
| B. 2 slices whole wheat toast | 0.5 g | 10. g | 200 |
| 2 tablespoons peanut butter | 0.5 | 8 | 200 |
| 1 cup soy milk | 0.5 | 7 | 100 |
| Sn: 1 medium apple | trace | 0.5 | 100 |
| L: Salad: greens plus vegetables | 0.3 | 4 | 50 |
| 1/2 cup chick peas | 0.8 | 6 | 100 |
| 1/4 cup sunflower seeds | 0.9 | 12 | 350 |
| 1 tablespoon oil | — | — | 100 |
| Sn: 1/3 cup hummus | 0.2 | 3 | 100 |
| 10 baby carrots | trace | 0.5 | 50 |
| D: 1/3 cake tofu | 1.1 | 12 | 100 |
| 1 cup cooked brown rice | 0.4 | 6 | 250 |
| 2 cups broccoli
|
0.5 | 7 | 100 |
| Total for the day: | 10 | 76 | 1,800 |
|
Target for the day: |
2.5 g /meal |
65-108 |
1,800 |
Note: I have not included fake meats such as the Impossible Burger or Beyond Burger in this menu. Those are ultra-processed foods that have a questionable place in any diet. I have also not included almond milk (a poor source of protein) nor supplements with leucine. You want to choose whole foods; they come with a matrix of nutrients that boost protein synthesis and can better invest in your health, recovery and overall well being.
Nancy Clark MS RD counsels both casual & competitive athletes at her Boston-area office (617-795-1875). The new 2019 edition of her best selling Nancy Clark’s Sports Nutrition Guidebook is available at www.NancyClarkRD.com, as is info about her popular online workshop.
For additional information about a vegan sports diet:
1) Wirnitzer, K. et al. 2018. Health Status of Female and Male Vegetarian and Vegan Endurance Runners Compared to Omnivores—Results from the NURMI Study (Step 2). Nutrients 11(1):29 doi: 10.3390/nu11010029 (Free access)
2) Rogerson, D. 2017. Vegan diets: Practical advice for athletes and exercisers. J Int Soc Sports Nutr 14: 36 doi: 10.1186/s12970-017-0192-9 (Free access)
Occupational Therapists are trained to help people with illness or disability learn how to maintain their daily lifestyle. These daily routines help us feel in control of our lives, and illness forces us to change and become more dependent on others. There are ways to modify and adapt so that we can regain a greater sense of mastery over our lives even while undergoing treatment. Remember to first check with your physician to make sure that you receive medical clearance to engage in the following activities.
Here are some suggestions:
1. Take care of yourself by balancing work, rest, play and treatment. You may need to shift priorities and delegate responsibilities to others if able. It’s OK if the house is a little dirty.
2.Fatigue is the greatest side effects suffered after cancer treatment. However, research has found that exercise during treatment can actually counter the fatigue. Exercise improves quality of life, enhances function, and gives one a sense of control. Even starting with 5 minutes of exercise a day can be beneficial. The less you do, the more fatigue you will feel.
3. If you have received a TRAM FLAP reconstruction, putting on shoes and socks may be difficult. Assistive devices such as long shoe horns or stocking aides may make the process easier.
4. Peripheral neuropathy is another side effect of chemotherapy regimens. Loss of balance and loss of sensation in the hands and feet is a concern. Take measures to reduce risk of falls by removing area rugs, clear and place non-skid mats in the bathtub, and use nightlights. Larger pens with a wider circumference or with grippers can help to hold a pen when hands are weak.
5. Calm your nerves by using techniques such as deep breathing, meditation, and yoga which assists with lymphatic flow, pain, and are great stress relievers.
6. Conserve your energy by using carts to carry items instead of making several trips to the refrigerator when cooking. Use frozen vegetables instead of fresh to avoid the work of chopping. Sit while you perform tasks. Store items that you need regularly nearby.
7. Try to use both hands as a team rather than relying just on the unaffected arm for daily tasks such as bed making, dishwashing or lifting. If you recently received surgery, it is better to slide objects if possible rather than lifting them.
8. Finger fitness is important if chemotherapy has caused weakness. Special exercises can help you to maintain or improve the dexterity and strength in your hands.
9. Short rest breaks of 5-10 minutes during every 30-40 minutes of task can help to conserve energy for more enjoyable activities.
10. Velcro is one of the greatest inventions. Find shoes that use Velcro if unable to tie shoelaces.
Naomi Aaronson is an occupational therapist and fitness instructor who specializes in breast cancer recovery and rehabilitation. Naomi believes that exercise is essential in recovery. Her mission statement includes the following, “take back your body and improve your physical and emotional health.” Visit her website, recovercisesforwellness.com
These vegan and gluten-free cheesecakes taste authentic and provide well-balanced nutrition. Protein from the Cashew Cream, and flavored with sweet summer fruit, this recipe will keep everyone’s blood sugar stable. Enjoy straight from the freezer or allow to thaw at room temp, for an extra creamy treat.
Crust
Filling
*If your dates are too dehydrated, soak them in warm water for 10 minutes then drain. Pat dry to prevent
the crust from getting soggy.
*To quick-soak cashews, pour boiling hot water over the cashews, soak for 1 hour uncovered, then drain and use as instructed.
Flavor Ideas
Alternative Crust
Everything gets blitzed in your food processor. Press into your pan and bake 15 minutes at 350. This crust can be served raw as well.
Date/Nut Crust: Add dates to a food processor and blend until small bits remain and it forms into a ball. Remove and set aside. Next, add nuts and process into a meal. Then add dates back in and blend until a loose dough forms – it should stick together when you squeeze a bit between your fingers. If it’s too dry, add a few more dates through the spout while processing. If too wet, add more almond or walnut meal. (Optional: add a pinch of salt to taste.) Lightly grease a standard, 12 slot muffin tin. Make these in a mini muffin pan, for a popable snack.
To make removing the cheesecakes easier, cut strips of parchment paper and lay them in the slots. This creates little tabs that make it easier to pop out once frozen. Next, scoop a heaping tablespoon of crust into prepared pan and press with fingers or a small glass. The back of a spoon also works to compact your crust. Set in freezer to firm up. If using an alternative crust, bake and cool well before topping with cheesecake filling.
Filling: Add all filling ingredients to a blender and mix until very smooth. For the coconut milk, scoop the “cream” off the top it provides a richer texture. But if yours is already all mixed together, just add it in as is. You don’t need a Vitamix for this recipe, just a quality blender. Taste and adjust flavorings as needed. If adding peanut butter, add to the blender and mix until thoroughly combined. If flavoring with berries or caramel, wait and swirl on top of plain cheesecakes.
Divide filling evenly among the muffin tins. Tap a few times to release any air bubbles, then cover with plastic wrap and freeze until hard – about 5 hours. Once set, remove by lifting the tabs or loosening them with a butter knife. Set them out for 10 minutes before serving to soften. They are good frozen as well. Store in freezer up to one week. This is a great do-ahead, for entertaining.
Cashews are a Drupe, just like the Coconut. Packed with minerals, particularly Magnesium and Manganese. These minerals are craving crushers! If you are having a craving for greasy foods, and/or sugar, it is generally due to a deficiency in these minerals. Grab 1/4 cup Cashews, and the craving will generally stop, unless it’s a “head” craving, (i.e., stress, fatigue, loneliness, and boredom).
Cashews are high in B vitamins, another stress manager. Cashews are a good source of Selenium, Copper, and Zinc, these minerals are antioxidant co-factors. This means they help the body produce very powerful antioxidants from the food we eat. Selenium is a co-factor for Glutathione; excellent for keeping our nervous system healthy. This helps prevent such diseases as Parkinsons and ALS, aka Lou Gehrig’s disease. Copper and Zinc are the co-factors to the production of Superoxide Dismutase, a powerful anti-aging antioxidant that also ensures proper growth and function of every bodily system. Cashews protect us from heart disease and with a small amount of Zeaxanthin, our eyes are less likely to develop macular degeneration. Who needs whipped cream, when you can have Cashew Cream!
Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com
For many years if not decades, America has struggled with an identity crisis, for whatever reason people could not separate the difference between non-psychoactive hemp products and their evil cousin (LOL) marijuana. . .
It all started over 40 years ago, when I chose as my sport – some would say, my life – the Korean martial art of Tae Kwon Do. I was young, fit, pretty strong and, unbeknownst to me, very flexible – perfect for the art of kicking high and hard. Once I got hooked on it, I was in the gym a few hours a day, 6-7 days a week…for the next almost 20 years. That did not include the running I did to get my cardiovascular conditioning primed for the art and sport I was practicing at high levels of both skill and competition. I knew then, at age 19, that I was going to pay for the training and abuse I was putting my body through, but not until I was older, say, 40 or so.