Detoxification

Hello! :-)

Long time no post!!  It's all been rather busy and exciting last few months as I've been increasing my exercise and activity, along with increased work commitments, but it's most definitely been a 'good' busy!  It seems crazy that just 5 months ago I was doing 25 minute walks, and that now I'm jogging on a weekly basis, doing light weights once-twice a week, doing yoga a couple of times a week, and now working (not paid!) for a Charity.  

Today I want to talk about Detoxification, and I'd love some feedback from you guys as I have a question or two!  

Firstly, Detoxification can be vitally important for people recovering from M.E./CFS.  Chances are that a contributing factor to you getting ill in the first place was a heavy toxic burden on your body, which may be due to poor diet, living in a heavily polluted area, living near a farm where lots of dangerous chemicals and pesticides are used, or even having Mercury Amalgam Fillings!  All these things put a strain on the body, and need to be detoxed in some way or another to free up energy for the body to function optimally.   

After having some blood tests done it was found that I had a moderate blockage called Methyl-Benzoquinone.  From what I've been told, this can be found in exhaust fumes, paints, glues, air fresheners, tobacco...no wonder given I live in London!  I must say I've found this blockage quite hard to reduce and eliminate so far.  I've cleared my house of any potential blockages and I've also been on Detoxification supplements for around 6 months now.  I'm having the blockage re-tested next week, so I'm hoping it's gone down and perhaps even gone completely.  Although intuitively, I feel there is still some there.  I also use Epsom Salt baths to help the Detoxification process, although not too often as this can overwhelm the body.  I also exercise around 5-6 days per week, which is also supposed to help the process.   

I'm stuck in a tricky place you see. I need to keep building on my recovery by going out more, as getting back into normal life and work will help lubricate these last stages of the process. However, in London with all the pollutants and such, there's a chance my body is getting 're-blocked' as it were. Bloody London..! haha.  One potential solution, which is very likely to happen at some point anyway, is to move away from the Capital.  This isn't just for health reasons - it's also because London is completely unaffordable these days.  I've just had a mate rent a flat near me with his girlfriend, and he's paying £1800 a month minus bills -_- Crazy huh?

So I have 2 questions :

1) Where is nice to live that is affordable and not too far from London?

2) Has anyone tried/got a Far Infrared Sauna?  A friend mentioned this to me as useful for ongoing Detoxification, and Dr. Myhill raves about it too, so I'm tempted to potentially purchase one when I have the money.  They can set you back £189 (click here) but could be a worthy investment in the long-term I suppose. 

(I know it looks ridiculous, but hey, if it works!)


Adam

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M.E. Thought Patterns

Anyone who acknowledges the psychological aspect of M.E./CFS will be aware of the impact our thought patterns can have on our symptoms.  I'm sure you're all familiar with at least some of the following : 

• 'Will I ever recover...?'
• 'What's wrong with me...?'
• 'How long will it take me to get over this..?'
• 'Why me..?'
• 'What can help me improve...?' 
• 'Why do I feel so crap..?'
• 'Will they ever find a cure..?' (Excuse me for being dogmatic here, but in my opinion and from what all the latest research suggests, M.E./CFS is far too multi-faceted and complex for there to be a 'miracle cure.')

Having been treated at a great M.E. clinic in London, I've learnt some really useful tools to work with these thought patterns.  

These thoughts dominated my mind for so so long. In a way, it's a pretty normal response to a scary situation, right? it's understandable! We have all these unexplained symptoms..we're in pain..we unsure of why this is happening. Scary fearful thoughts are the brain's normal way of processing this, right? 

However....are they useful?  Are they helping us find a solution? Are they offering us a choice in the situation...or are they just keeping us stuck in limbo?

Interestingly, the latest research on Neurology has found that our thoughts have a massive impact on how we feel in our body.  I'll let this short clip explain : 

Interestingly, at around 0:44 secs the narrator mentions how when our body detects a potential threat (ie fear of symptoms, worry about the future etc), it releases adrenaline and cortisol into the body, putting it in a state of stress.  Imagine if we're doing this all the time..or even most of the time..or even some of the time..keeping ourselves in that 'wired' stress state. How can our bodies even begin to recover when it's constantly in a state of alarm?  Here you can see why the psychological impact of M.E. can have such a negative stressful impact on our bodies. 

Ever notice that your symptoms can intensify when you're worrying?      

I'm going to break these common thought patterns down into 4 segments to make it more digestible and easy to understand :  

1. FEAR OF SYMPTOMS ie continuously checking in with symptoms  -  probably the most common one of all.  Always checking for symptoms getting worse.  This fear kicks in that adrenaline/cortisol response  
2. MENTAL TENNIS ie should I stay in tonight or should I go out? Should I do yoga today or not? And it becomes problematic when you're going to and fro for minutes or even hours, rather than just making a decision based on what you feel your body can do  
3. CATASTROPHE THINKING ie going from feeling a bit rubbish to thinking 'I'm never going to recover' - when you start with one thought and this snowballs into something much bigger.  This again sets off that adrenaline/cortisol fear response
4. MIND-BLENDING - constantly pre-empting, planning, or replaying situations.  This type of feeling has a very speedy feeling to it

Do these sound familiar?

A massive way I've worked with this on myself is by becoming aware of the pattern, and just asking, "Is this useful to me?" or "Is this supporting me and taking me forward?"  Usually the answer is a big fat No! Then by identifying this, then asking, "What do I choose to do/think instead that would be more supportive right now?"

It may be as simple as choosing to have a nap rather than doing some work.  It may be deciding to go for a short walk rather than watch TV.  I found that letting my body guide me was the best way.

This way of stopping and reflecting has massively helped me health-wise, and enabled me to realise I have a choice in what thoughts I have!

Adam

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Mitochondrial Function and Blockages

As some of you will know, Mitochondrial Function (or should I say Dysfunction!) can be a source of several problems for ME/CFS sufferers, the most notable being a lack of available energy!!  Respected M.E./CFS specialist Dr. Myhill even says that it is the 'cental cause' in M.E./CFS.

I had my 3rd Mitochondrial Function test back this week, and the great thing is, now my Mitochondrial function is at the level of a normal healthy person! However, I do still get symptoms.  This underlines the fact that recovery from this condition is not just purely about sorting out nutritional imbalances.  It's also about addressing the psychological element, dealing with the underlying anxieties and stresses in our current environment, which are burdening our system.  I've already done a post on this which you can read here.  I'll do another one on 'Common M.E. Thought Patterns' soon.  It's also important to address the physical re-conditioning aspect when you are at the right stage of recovery. Chances are you haven't been hugely active for a while.  This is where the exercise comes in. I talk about this and the importance of it being done in a graded and considered way in another previous post - click here.

My aim in this post is to talk about potential blockages that stop your Mitcohondria from functioning properly.  I can only talk about my personal experience, as I'm not a Nutritionist or Doctor with vast experience about this, nor am I claiming to be.  I have a blockage of about 10% outside the normal healthy range in my system, which causes certain elements/substances to stick to my DNA, meaning my ATP (Adenosine Triphosphate) isn't being recycled to it's optimum level.  Therefore my consistent access to energy is still suboptimal..to an extent.  I know this sounds really scientific and confusing..to be honest, I don't properly understand it either.


This, on top of the physical re-conditioning I still need to do and psychological work, is certainly contributing to the fact I'm still experiencing symptoms.  The blockage they found in me relates to petrol, vehicle exhausts, furniture waxes, air fresheners and Benzoates...basically any toxic cleaning materials haha!  Therefore I've taken responsibility to make my house as clean as humanly possible! I've decided to replace these toxic cleaning materials with home made alternatives :

Kitchen &  Bathroom Cleaner :

• 1 Spray Bottle
• 3 Tablespoons Vinegar
• Squeeze of 1/2 a lemon
• Water

Place in a large spray bottle and shake vigorously.

Homemade Dusting Spray : 

• 1 Spray Bottle 
• 3/4 cup olive oil
• 1/4 cup white distilled vinegar
• 30-40 drops essential oil, optional (clove, orange, lemon, etc)

Place in a large spray bottle and shake vigorously. Spray directly on furniture (being careful of overspray) and buff with a clean, dry cloth.

Plants : 

I read that plants literally eat up pollutants in your house, so I've now got a few in my room, living room and dining room.  It also makes the rooms look a bit nicer.

Baths : 

No more Radox bubble bath..just pure Epsom Salts

Avoiding Benzoates : 

I plan to do this by simply avoiding anything Benzoate related in preservatives ie Benzoic Acid, Sodium Benzoate etc.


Avoiding Pollution : 

Well..this is pretty much impossible. Living in London, one of the busiest Cities in the world, and being under a flight path, means I'm always going to be in contact with pollution.  However, I've lived here my whole life, and I was pretty damn healthy for 21 years of it, so I'm sure I can survive a few more pollutants here and there! You become more resistant to pollutants as you get stronger anyway.


Let's clear as much of this blockage as possible!

P.S. If you are interested in getting your Mitochondrial function tested and getting support in normalising it, the best thing to do would be to get in contact with either Dr. Myhill's clinic here, or with the Nutrition Team at The Optimum Health Clinic here.

Adam

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Magnesium - the miracle mineral.

Magnesium is probably the most over-looked mineral of all, and perhaps the most important.  It's incredible that 80% of Americans are deficient in this (I couldn't get British figures unfortunately, but I suspect they are similar...)  Given how vital Magnesium is to our everyday function, the fact that around 80% of the population are deficient in it is indicative of the health crisis we are currently facing today in Western society.  After being constantly exposed to dangerous pesticides in our vegetables, anti-biotics which our meat is pumped full of to avoid infection, and the chronic stress we experience in our lives, this is perhaps no wonder... It also offers a partial explanation as to why we're becoming immune to anti-biotics.

Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness. An ongoing magnesium deficiency can lead to more serious symptoms, including:

Numbness and tingling	Muscle contractions and cramps	Seizures
Personality changes	Abnormal heart rhythms	Coronary spasms

In her book, The Magnesium Miracle, (a very easy-to-read book for the lay man) Dr. Dean lists 100 factors that will help you decide whether or not you might be deficient.

I had to have blood tests taken about a year ago at the clinic where I'm being treated for health reasons.  I was stunned to find how deficient in Magnesium I was....no wonder I had no energy! (At this point walking to the end of my road could be a struggle at times.)  In hindsight however, looking over the years I had abused my body with a very poor diet and high levels of stress (along with a potential genetic predisposition) this was perhaps no surprise.

Conditions linked to Magnesium deficiency include (but are not limited to) to following: 

Pain:
Headaches
Muscles Spasms/Cramps
Fibromyalgia
M.E./CFS

Mental Health & Sleep:
Anxiety
Depression
Autism and ADD
Restless Leg Syndrome (RLS)
Insomnia
Tics

Other Conditions:
Psoriasis, Acne, & Eczema
Asthma
Blood Pressure
Diabetes
Osteoporosis

Below I'm going to list a series of reasons why magnesium is so crucial for good health.

Magnesium:

• Creating energy in your body by activating adenosine triphosphate (ATP)
• Is an important factor in muscle relaxation and heart health
• Allows nerves to send messages in the brain and nervous system
• Aids and regulates the body’s use of calcium and other minerals
• Assists in bone and teeth formation
• Regulates the metabolism of nutrients such as protein, nucleic acids, fats and carbohydrates
• Regulates cholesterol production and helps modulate insulin sensitivity
• Assists in energy production, DNA transcription and protein synthesis
• Maintains the structural health of cell membranes throughout the body

You can see here just how important this mineral is for our bodies, and how critical it is to our on-going health.  I didn't even know what magnesium was until 18 months ago..if I'd only have known what it was and it's importance sooner, I may have taken earlier action!

Magnesium is available in a wide variety of foods.  The following contain a high source of Magnesium :

Fish like mackerel, wild salmon, halibut, and tuna will add more magnesium to your menu

Avocado
Bananas
Chard (a green leafy vegetable - goes great in smoothies)
Nuts & Seeds - particularly pumpkin seeds, sunflower seeds, cashews, and almonds
Dark Chocolate

You can also get Magnesium by supplementation - this is the one I use : 

What else can I try...? 

Epsom Salts Baths are a bit old fashioned, but it's an easy way of getting a Magnesium boost.  It will aid muscle relaxation and a general sense of calm. Try here if interested : http://bit.ly/1xX0AAv

Thanks for Reading, 


Adam

Kale - The Ultimate Superfood!

The word 'superfoods' is being used a bit too liberally today (I once found it as an optional topping at an ice cream stand..) However, if there were just one Superfood, it would have to be Kale, hands down! Pound for pound, Kale is the undisputed champion when it comes to nutritional value, and is a perfect place to start for those looking to incorporate a healthy diet into their lifestyle, or to simply improve their health further.     

I first started having kale in a daily juice (recipes below) and noticed an immediate improvement in my condition.  I just felt a bit stronger, and had a bit more of a spring in my step in the morning. As an additional side effect, it seemed to help clear up my acne! Amazingly, I found I got even more out of it when I started blending it with other fruits and veg!

Buzzing with vitamin A, C, and K, it is also plentiful in manganese, copper and phytochemicals, which are believed to help against certain types of cancer.  Because it's so packed full of all these nutrients, if you're consuming this on a daily basis (or even 3-4 times a week), you're getting a large amount of your nutritional needs from this single green.  I like to think of it as nature's multi-vitamin.  Below are some facts about this powerhouse superfood : 

Why eat Kale?

• 1 portion (80g) of cooked kale contains 120mg of calcium, which makes it a useful source of this important mineral, especially for vegans and people on dairy free diets
• Kale is an excellent source of folate with 69µg in every 80g of cooked curly kale. Folate is the form of folic acid occurring naturally in food. Folic acid is a B vitamin and is important because it: supports the growth of a mother’s tissues during pregnancy; plays a role in normal formation of blood, and supports the immune system to function normally
• Kale is rich in lutein – an anti-oxidant which helps keep the eyes healthy. Kale contains 76mg lutein per kg, compared to broccoli which has 17mg. Experts recommend we should eat 6-10mg of lutein each day
• A portion (80g) of cooked kale contains 448µg Vitamin A which plays a supporting role in maintaining normal skin and vision, and helps the immune system to function normally
• Gram for gram kale contains 17 times more vitamin C than carrots. A portion (80g) of cooked kale contains 57mg of vitamin C which is important because it plays a role in the formation of collagen for blood vessels, bone, cartilage, gums, skin and teeth; supports the immune system to work normally; increases iron absorption and plays a role in protecting the cells from oxidative damage
• Raw kale is an excellent source of vitamin K containing 704.8µg per 100g.Vitamin K plays a role in normal blood clotting and plays a role in maintaining normal bones
• Kale is virtually fat free and low in calories.
• IT GROWS THROUGHOUT WINTER, meaning you can get started on it as soon as you like (this post was written in January for anyone reading this in Summer.) It's also available in the supermarkets in Summer
• Kale has a definite role to play in support of the body's detoxification processes. The isothiocyanates (ITCs) made from kale's glucosinolates have been shown to help regulate detox activities in our cells.
• Kale is a incredible source of vitamin K (one cup of kale provides far more micrograms of vitamin K than any of our world's healthiest foods) and we also know that vitamin K is a key nutrient for helping regulate our body's inflammatory process.

One word of warning

Aim to always buy organic with Kale.  I say this because farmers can often lace Kale with pesticides to keep bugs off of the produce.  The last thing you want is to increase the toxicity load in your body!  Give this helpful link a quick browse - it identifies the 12 most sprayed fruit and vegetables : http://bit.ly/1d0UaTJ

But..would Kale taste a bit bland on its own..?

Yes, but fear not, I've listed some recipes for incorporating Kale into everyday dishes (remember, you can put it in literally anything!) : 

RECIPES : 

Prawn & Kale Stir Fry 

Serves 4

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

• 500g pack kale
• 3 nests egg noodles (200g)
• 1 tbsp toasted sesame oil
• 1 onion, sliced (200g)
• 2 carrots, cut into matchsticks (200g)
• 3cm piece fresh ginger, grated
• 400g frozen cooked tiger prawns, defrosted
• 2 tbsp light soy sauce
• 75g plum sauce
• 1 tbsp chilli sauce

Method

Cook the kale in boiling water for 8 minutes, adding the noodles half way through, drain.

Meanwhile, heat the oil in a large frying pan or wok and stir fry the onion, carrot and ginger for 4-5 minutes. Add the prawns, kale and noodles.

Stir in the soy, plum and chilli sauces and stir fry for 2-3 minutes.

Lentil & Kale Soup 

Serves 4

Prep time: 10 minutes
Cook time: 25 minutes

Ingredients:

• 150g Puy lentils
• 2 x 200g packs kale
• 1.5 litres vegetable stock
• 195g can sweetcorn, drained
• 4 sprigs thyme
• 400g can chopped tomatoes

Method:

Cook the lentils in boiling water for 15 minutes, drain and return to the pan, add the kale, stock and the remaining ingredients. Simmer covered for 8 minutes then season to taste before serving.

PINEAPPLE, KALE, & APPLE DETOX SMOOTHIE 

Serves 1

Prep time: 5 minutes

Ingredients:

• ¼ fresh medium pineapple, cored and diced
• ½ red apple, cored and diced
• 50g kale
• 1 tsp fresh ginger, grated
• 200ml probiotic pouring yogurt

Method:

Place all the ingredients in a blender or food processor and blitz until smooth. Pour into a tall glass.

P.S. If you want more information on Kale, this is a great site : http://www.eattheseasons.co.uk/Articles/kale.php

P.P.S. If you have time, here's a great video on Kale and how to use it : 

Any questions or comments, feel free to leave in the box below. I love post : )

Thanks for reading,

Adam