Article # 604. CFS & Fibromyalgia

Chronic fatigue and immune dysfunction syndrome (CFIDS or CFS) is a group of symptoms associated with severe, almost unrelenting fatigue. The main symptom is fatigue that results in constant and substantial reduction in your activity level. Oddly, despite their constant exhaustion, people with CFS typically find that they can't sleep.

CFS can begin gradually, usually following a period of severe physical or emotional stress. It can also begin suddenly, feeling like a "drop dead flu" that you can't fully recover from. Other common symptoms may include:

§  Insomnia

§  Achiness

§  Forgetfulness

§  Brain fog

§  Increased thirst

§  Bowel disorders

§  Recurring infections

§  Easily exhausted

§  Weight gain

§  Low libido

CFS's sister illness, fibromyalgia syndrome (FMS or FM), is characterized by muscle pain — sometimes all over the body, or sometimes only in specific areas. These painful areas can be transient or persistent. FM pain is caused by a shortening, or tightening of the muscles. These muscles need sleep and nutrition, among other things, in order to heal. Since CFS/FM sufferers rarely sleep well, these muscles stay knotted and painful. For most sufferers, CFS and FM are the same illness. However, some people have fatigue without pain, whereas others have pain without fatigue.

What Causes These Illnesses?

There is no one specific lab test to confirm that you have CFS or fibromyalgia. Because of this and other limitations in lab testing, diagnosis is often made by a practitioner and patient after medical evaluation and lab testing have eliminated other possible causes. An experienced practitioner can see subtle nuances in traditional blood testing that indicate CFS/FMS. Because of the need to exclude other disorders with similar symptoms, such as Lyme’s Disease, MS or depression, it can often take months of evaluation before a person realizes they have CFS/FMS.

CFS/FMS acts as a "circuit breaker," with the hypothalamus decreasing its function to protect the individual in the face of what is perceived to be an overwhelming stress (just like blowing a fuse/circuit breaker in a house). This center controls sleep, hormones, temperature, and blood flow/blood pressure/sweating. When you don't sleep deeply, your immune system also stops working properly and you'll be in pain. In addition, if your muscles do not have enough energy, they will get stuck in the shortened position and you will be in pain (think rigor mortis). This "energy crisis" can be caused by any of a number of infections, stresses, or injuries.

Some of you had your illness caused by any of a number of infections. In this situation, you can often give the time that your illness began almost to the day. This is also the case in those of you who had an injury (sometimes very mild) that was enough to disrupt your sleep and trigger this process. In others the illness had a more gradual onset. This may have been associated with hormonal deficiencies (e.g., low thyroid, estrogen, testosterone, cortisone, etc.) despite normal blood tests. In others, it may be associated with chronic stress, antibiotic use with secondary yeast overgrowth, and/or nutritional deficiencies. Indeed, we have found well over 100 common causes of, and factors that contribute to, these syndromes.

Understanding this helps us understand the symptom complex seen in CFS/fibromyalgia. Restoring energy production so that your hypothalamic circuit breaker turns back on and eliminating what blew your fuse in the first place also gives us a way to effectively treat you!

Article # 603. 10 more tips to lose weight even faster:

1.       Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day .

2.       Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight .

3.       Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.

4.       Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.

5.       Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.

6.       Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11% .

7.       Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.

8.       Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones .

9.       Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works.

10.   Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

Article # 602. Diabetes Prevention

Diabetes prevention: 5 tips for taking control

When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. It's especially important to make diabetes prevention a priority if you're at increased risk of diabetes, for example, if you're overweight or have a family history of the disease.

Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds — and it's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. Consider the latest diabetes prevention tips from the American Diabetes Association.

Tip 1: Get more physical activity

There are many benefits to regular physical activity. Exercise can help you:

·         Lose weight

·         Lower your blood sugar

·         Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range

Research shows that both aerobic exercise and resistance training can help control diabetes, but the greater benefit comes from a fitness program that includes both.

Tip 2: Get plenty of fiber

It's rough, it's tough — and it may help you:

·         Reduce your risk of diabetes by improving your blood sugar control

·         Lower your risk of heart disease

·         Promote weight loss by helping you feel full

Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.

Tip 3: Go for whole grains

Although it's not clear why, whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and many cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.

Tip 4: Lose extra weight

If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Participants in one large study who lost a modest amount of weight — around 7 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent.

Tip 5: Skip fad diets and just make healthier choices

Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan.

When to see your doctor

If you're older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. The American Diabetes Association recommends blood glucose screening if:

·         You're age 45 or older and overweight

·         You're younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes

Share your concerns about diabetes prevention with your doctor. He or she will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors.