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Basics of a Healthy Lifestyle
The advice in this section about healthy lifestyle issues is
given in a kind of "shotgun" approach. I have included a fair bit of
detail and some of it may well not apply directly to you. It is based on my own
personal experience, study and observation. This section is designed to help you
ascertain any areas of your lifestyle that might be made more
"healthy" to help the process of recovery. I have taken a "holistic"
approach with comments on the physical, mental, social and spiritual aspects of
health. Please keep the above in mind as you read it.
Disclaimer: These notes on healthy lifestyle issues are
not intended to provide personal medical advice. Such advice should be obtained
personally from a qualified health professional. If you have fibromyalgia or CFS
I do not advise following any of the suggestions contained herein without first
consulting a suitably qualified health professional.
Note: Some people want to pop supplements rather than address basic lifestyle
issues. The advantage of treating basic issues is that you get closer to the
cause of the problem. You can also save yourself a lot of money. If something
basic is not properly addressed you will never be in optimal health despite
using the best supplements in the world. However, supplements can be very
helpful and several are mentioned in this web site.
1.
Environmental Health.
In the modern world (especially since World War II) we have
all increasingly become exposed to environmental pollution -- especially to
chemical and electromagnetic pollution.
The constant exposure of our bodies to complex cocktails of
these pollutants is bound have some kind of adverse effect upon our systems. The
safety of a certain chemical at a certain level may have been established
sufficient to satisfy government bodies, but the safety of this chemical when in
association with other chemicals in the human body will not be known.
So it makes sense as part of a healthy lifestyle to
reduce our exposure as much as possible to these pollutants without becoming so
fanatical that we get some kind of phobia or complex about it.
Main areas to consider are :
1. Food additives.
2. Personal care products like creams, shampoos, soap, toothpaste. One example
of a common, nasty chemical here is sodium laurel sulphate.
3. Static exposure. It is well known that static build-up in cars can add to
fatigue. That is why the anti-static cords are fitted to the bottom of many
cars. Wearing excessively static clothing is also possibly not a good idea.
Poly-ester type fibers generate static. 100% cotton tends not to.
4. Exposure to electro-magnetic fields. It is not a good idea to sleep with the
electric blanket on all night. Like-wise I would suggest avoiding bedside
electrical apparatus that is on all night and next to or near to one's body -
e.g. alarm clocks should be across the room. Caution needs to be exercised with
mobile phones. I do not think the last word on their safety (or not) has been
given yet. Personally, I would not want to live in a house with high-voltage
cables overhead.
2.
Nutrition.
Please add generous doses of commonsense to all matters relating to food!
Avoid fad diets and over-fixation on foods and meals. "You eat to live, you
don't live to eat" is a good proverb. Also, avoid getting bogged down in
the same old patterns. Try something new every so often if you can. Relax and
thankfully enjoy your mealtimes. Remember that a change in eating patterns is
best done gradually unless you can attend a course at a live-in facility
that specializes in good nutrition. The issue of food sensitivities is a big one
for some CFS sufferers. If this is the case please also see the
Am
I suffering from food sensitivity? section in People
who have several different problems that all add up to a CFS illness.
As part of a healthy lifestyle I recommend enjoying an abundance of fresh
fruit and vegetables. Organic food is best as it tends to have more
micronutrients and less chemical residues. Make sure your fruit and vegetables
are well washed in clean water whenever possible. Having your own vegetable
garden can be a great help especially if you have a good composting system and
use an organic mineral fertilizer. Eating freshly picked, unprocessed, organic
(some call it "live") food straight from the garden is a great help in
promoting health. However, I realise that you may not have energy to do
much at first. Is there any one else around who could help? Regarding an organic
home garden I highly recommend viewing the video "Patch from Scratch, with
Peter Cundall" (Gardening Australia, ABC). This video or a similar one may
be available for loan from your library. Ideally, you need a video tailored to
your local soil and climate conditions.
Enjoying a good breakfast is very helpful. Avoid large, late evening meals.
They tend to promote indigestion, obesity and heartburn. Most people need to
avoid snacking between meals, as it doesn't give the stomach time to rest and
promotes obesity. Especially avoid getting hooked on sugary foods. Minimise
sugary and refined foods. If you get sugar cravings, try regular meals with a
really good breakfast of porridge (salt and soy milk) or beans/lentils on
wholemeal toast. Also take a strong vitamin B complex. Enjoy food that has not
been processed a lot. Less processed foods tend to have more subtle,
delicate flavours and you may have to wait for your taste buds to adjust if you
are not used to such foods. But it's worth it.
Having regular mealtimes helps with digestion as the body gets used to the
routine. Enjoy chewing food well. Try and have the best teeth or dentures you
can -- it is a great help in promoting good digestion. Light exercise,
like walking, helps digestion after meals. If you are really stressed don't
force yourself to eat. You could try some water or juice and wait until the next
mealtime.
Regarding salt: In the Western world the average consumption of salt, per
person, appears to be above the optimal nutritional needs of most people. This
is largely through the consumption of processed foods with high salt content.
These people need to cut back on salt. However, some people I have consulted
appear to not be getting enough salt. These are usually people who use no salt
in cooking or on the table. They may also eat few processed foods. Sweating a
lot causes an increased loss of salt from the body. Cramps, nausea and low blood
pressure can result from too little salt. Too much can cause high blood
pressure.
Protein is important. Most people in the Western world need more vegetable
protein. Soya protein is excellent for most people, as are other legumes,
whole-grains and many nuts. Healthy food combinations, to provide optimal
protein, are very important for vegans and vegetarians. Combinations to help
provide the full range of essential amino acids include:
Rice + legumes.
Rice + sesame.
Wheat + legumes.
Wheat + peanuts + milk.
Wheat + sesame + soya-beans.
Corn + legumes.
Peanuts + sunflower seeds.
Sesame seeds + beans.
Sesame seeds + peanuts + soya-beans.
Sesame seeds + wheat + soya-beans.1
Vegetarians and vegans have a lower risk of suffering from many diseases.2
In my experience those who eat a lot of meat and processed food or drink large
quantities of alcohol coffee, tea or soft drinks are much more at risk of
various vitamin and mineral deficiencies than are health-conscious vegans.
However vegans need to be careful about several things. At-risk nutrients for
vegans include vitamin B12, zinc, iodine, iron, calcium, essential amino acids
(lysine and tryptophane) and vitamin D (unless they are getting plenty of
sunshine). Often these nutrients are not a problem for vegans because they are
generally health-conscious, often use organic foods and many take a supplement
-- which is a good idea (vegans will at least need to supplement B12 in my
opinion). For those who are interested in being a "vegan" but who are
not very interested in being careful with food combinations I would recommend an
"ovo-vegetarian" diet. That is, they should use eggs from
healthy, free-range hens.
Regarding the use of a supplements: In my opinion taking a good quality
general multivitamin and mineral supplement can be very helpful. Individual
nutrient requirements vary considerably and food often has lower quantities of
micronutrients in it than optimal. This is due to many factors including soil
depletion, farming techniques, sub-optimal harvesting times (from the
micronutrient point of view), storage, processing and cooking. Also
we are all willingly and/or unwillingly exposed to many environmental substances
that deplete nutrient stores. Having said this, the ideal is to have good,
organic, mineral and nutrient rich soil and to grow things in it to get your
"supplements" from. Good soil is where it all starts.
Others3 have dealt with the problems associated with meat eating
at length, so I won't dwell upon them in detail here. They include uneconomical
land usage, cruelty, concentration of toxic residues, infectious disease
transmission, and saturated fat content. However, I have advised one patient who
consulted me (who wanted to be a vegetarian) to eat meat, at least initially,
because he was so allergic to other foods. If you do want to give up eating meat
- which is a good idea - please do it gradually unless you are going to a
live-in facility. Also first understand about proper vegetarian alternatives
which, despite your fears are delicious when done correctly. Maybe a video on
cooking vegetarian dishes would be an idea (Try your nearest vegetarian
society).
Cows milk does have relatively high protein and calcium content. However, in
my experience it is the commonest cause of food sensitivity and often its
problems outweigh its benefits. In my opinion eggs should only be
from healthy, free-range hens.
Phytates in cereal fibre are worth knowing about. These substances can
inhibit the absorption of calcium, iron, zinc and probably other minerals by
binding them in the gut. Phytates are broken down by leavening and by cooking.
Unleavened bread and raw muesli eaten regularly over a long period can be a
problem due to phytate content.
Avoid alcohol -- its tendency is to produce fatigue in the system. It is an
irritant and neurotoxin. There are a number of things that can help get an
addict off alcohol. But, before anything can be done, the person must admit that
they have a problem and want to quit. They need to decide to quit completely and
not just moderate consumption. Alcoholics anonymous and similar support groups
are very beneficial (check your telephone book). Giving up with someone else or
having a support person is a great help too.
Things that may reduce alcohol craving include: Vitamin B
complex, glutamic acid 4 (especially when combined with nicotinic
acid), nicotinic acid (vitamin B3) 500 mg per day, and the herbs hops and kudzu.
There are also prescription drugs, which can reduce the craving for alcohol and
increase the likelihood of abstinence. Two that I know of are: naltrexone
hydrochloride and acamprosate calcium. If you want to use these agents you need
to see a health professional and combine them with a complete support program.
Smoking is often associated with the use of alcohol and , of
course, needs to be avoided. It is not part of a healthy lifestyle! - whether it
be tobacco, marijuana or some other "herb". Regarding reducing tobacco
craving, oats 5 , sunflower seeds and wakane (an algae) may help.
Also the herbs calamus and mullein. The "smart drug"
dimethylaminoethanol may increase will-power to facilitate abstinence. The
prescription drugs clonidine 6 (normally used for blood pressure
control) and bupropion may also be available in your country. 7
Again, if you want to use these agents you should see your doctor and combine
them with a complete support program. Outdoor exercise is beneficial for those
giving up alcohol or smoking. It will tend to give you an increased sense of
well-being. Caffeine increases tobacco craving and really needs to be given up
at the same time.
I recommend only taking drugs if a competent doctor prescribes them. If you
are on prescription medication ask your doctor every so often if it is still
necessary and if they are any alternatives. Prescription drugs are a significant
cause of fatigue in some people. Read the literature provided by your pharmacist
on any drugs you are taking and see if fatigue or muscle ache is a recognized
side effect. I believe every reasoning patient should feel they understand what
they are taking and why. I do not advise stopping prescription drugs
without a doctor's advice.
3. Exercise.
Aim to enjoy some outdoor exercise every day if possible. Keep it very
light until you are feeling better. CFS sufferers need to be careful not
to overdo exercise -- as most know anyway. Outdoor exercise enables you to gain
the benefits of fresh air, sunshine, nature observation, social interaction (for
example walking with someone else), and sleep improvement -- as well as the
general body strengthening. CFS sufferers with the acetaldehyde problem need
special advise on exercise: See People that have Aldehyde
Dehydrogenase deficiency/malfunction.
4. Water.
As part of a healthy lifestyle I recommend drinking plenty of (fresh, pure)
water. It is best taken between meals to avoid over-diluting the stomach
contents. Optimal intake varies widely so ask your doctor, but many adults do
well on about two litres per day. Elderly people are particularly at risk from
inadequate water intake. A good time to have three classes of water is as soon
as you get out of bed in the morning. Try adding a little lemon juice if you
can. Filtered of purified water is better than tap water usually. Don't forget
the benefits of water on the outside of the body as well. A nice shower or bath
can be very therapeutic. I advise keeping the head cool while having a bath. Try
sucking ice and using a cold ice pack on the forehead. If the head gets too hot
in a sauna or bath it can make you feel depressed and give you a headache.
5.
Sunshine.
Enjoy the benefits of sunshine on the skin while being careful not burn.
Enjoy sunshine in the home by letting it in through the windows (avoid too many
curtains or close shrubs, etc.). This will reduce dampness, mould and other
micro-organisms.
6.
Air.
Enjoy learning to breathe correctly and deeply. Make sure you use the
diaphragm (if in doubt I suggest seeing a physiotherapist -- or watch a baby
carefully). Enjoy correct posture when standing and sitting. Especially avoid
slouching because this prevents healthy breathing. Enjoy smoke-free air whenever
possible. Avoid clothing that hinders breathing by cramping the body. Clothing
should be modest, well fitting and sufficient to keep the arms and legs warm in
the climate you are in. Freedom of circulation is very important. One secret of
good health is to have good quality blood circulating freely throughout the
body. Cool extremities hinder the flow of blood and promote the build-up of
waste products
7.
Rest
Whenever possible enjoy a regular sleeping routine. Sleep can be a big
problem for people with CFS. You may find the following suggestions useful:
- Avoid caffeine.
- Take a warm or neutral (body temperature) bath before going to bed. Keep the
head cool while doing this to avoid headaches.
- Make breakfast and lunch the largest meals of the day and the evening meal
smaller. Especially avoid late, large meals.
- If you find yourself in bed staring at the ceiling for a long time try
getting up and having a soothing shower. Then go back to bed.
- Some people find listening to soothing music helpful.
- The following supplements may be helpful:
a. Magnesium (amino acids chelates) 300 to 400 mg elemental before bed. If you
use magnesium for a long time you will need to take a supplement of calcium with
it because it is possible that the calcium content of the body may decrease if
you stay on just magnesium. The ideal ratio is supposed to be about 2:1,
calcium: magnesium.
b. Melatonin -- doses vary. I recommend the sublingual form at a dose of 2-10
mg one-hour before retiring. If you get nightmares reduce the dose. If no
benefit is obtained the dose may be too small. Do not use if you are on an SSRI (eg Prozac) or MAO inhibitor antidepressant drug or if you take cortisone
-- discuss your medications and the use of melatonin with your doctor. Melatonin
is probably best avoided in people with autoimmune disorders (such as SLE) due
to melatonin's ability to stimulate the immune system and therefore
theoretically increase the autoimmune process. Avoid it if you have significant
kidney disease.
c. NAD or NADH ("activated" vitamin B3). Dose varies. Sublingual
administration is best. If restlessness occurs the dose is too high. If no
benefit is obtained the dose may be too small.
d. Herbal teas such as valerian.
e. If you suffer from quite a lot of depressive symptoms you may benefit from
St. John's Wort (Hypericum). The dosage of capsules/tablets (concentrated and
standardized to contain 0.3% hypericin) is usually 300mg three times per day).
This should not be taken if you are already on a prescription antidepressant. It
can also interfere with the contraceptive pill, warfarin and other drugs so I
recommend that you check with your doctor before using it. It also should not be
taken in pregnancy.
- You may require other prescription medication. One example is Baclofen.
It is cheap and not addictive. It is not advisable with some conditions or with
some other medications. Your doctor will advise you.
Rest is a scarce resource for many people today -- especially with the
increased pace of life due to technology, weekend work, contract work, shift
work and educational demands. We need to "work" at making it a part of
our lifestyle! Make it a priority to have at least one day off a week. Rest is
especially hard for solo parents -- it is vital to have a good person to look
after the children for a time (not necessarily a whole day) each week so you can
have quality time on your own.
Here is a rule for modern living: "you will never get done all that you
would like to do." What can we do then? We must set priorities.
Financial debt can deprive you of rest. It can cause worry, family arguments,
depression and suppression of generosity. Seek help from a professional
budget-adviser if your problems are troubling you a lot. This is very important.
Talking through your problems with somebody sympathetic is helpful in itself.
Having a viable, understandable, long-term plan is one secret of not worrying.
Sometimes going over a worst-case scenario can help too -- it can get your mind
off the nagging question of what might happen. In general, try to pay off debts
as soon as possible and avoid them, in the first place, whenever you can.
Credit cards, like gambling and alcohol, affect a certain percentage of
people in an addictive manner. We could call them "shopaholics". If
you are in this category completely, permanently avoid credit cards.
See also the section on
Burn-out
and Stress in Chronic Fatigue, Burn-out and
Stress
8.
Self-control and mental health issues.
Keeping a journal and writing your feelings, plans, hopes, and discoveries
can be a great blessing. If you record the positive times in your life you can
go back to them when you are feeling down. It is also helpful for CFS sufferers
to keep a diary of how they feel and what therapies they are using so as to
better identify what may help or not help.
As part of a healthy lifestyle I recommend enjoying doing things to help
others! Enjoy cultivating a cheerful, generous and giving attitude. Avoid
isolationism. We are social beings and we need to cultivate healthy social
interaction. Hermits tend to become unbalanced. But also enjoy being still and
on your own from time to time. Try going outside at night and looking at the
stars (if it's safe). Or maybe sit by a stream or beach -- listening and
observing water can be very therapeutic for the mind.
A note about depression. This can be either present before the onset, caused
by, or in addition to CFS. We must be careful not says CFS is all "in the
head" -- it isn't. On the other hand we must be careful not to say "I
have CFS and therefore I should not ever consider antidepressants". If you
are sitting under a black emotional cloud constantly, have problems with
suicidal thoughts or have a family or past history of depression or mental
illness then antidepressant treatment (which may well be only temporary) should
be seriously looked at. Having said all of the above I recognise that a lot of
depression in CFS sufferers is simply due to frustration.
Cultivate your powers of observation and train them to focus on the positive
things around you. We can spend huge amounts of wasted energy playing games of
worry in our minds that end only in more fatigue. I find writing things down
very useful. I write down the things that I want to remember and note my
priorities. This can free the mind to think about the beautiful white clouds,
the happy dog wagging its tail. It can help you notice a gentle breeze, the
smell of a rose and a baby smiling.
Pornography is poisonous. It wrecks the mind and abuses the imagination. It
degrades and animalizes the nature. It is addictive. It can easily wreck a
marriage and destroy a promising youth. Avoid it like the plague. On the subject
of sex it should be mentioned that there is such a thing as too much - even in
the marriage situation. A lot of vital energy is used up in this activity that
can very significantly add to fatigue. Too frequent ejaculation in men can lead
to zinc deficiency -- and possibly other deficiencies. I advise strictly
avoiding masturbation. Having said the above I recognize that many CFS sufferers
have reduced libido (sex drive). If this is a real problem try DHEA capsules 50
mg per day for men and 25 mg per day for women or DHEA cream 50 mg per day for
men and 40 mg per day for women.
Gambling has powerful addictive powers and, as with alcohol, there are some
who, once they've tasted it, cannot control themselves. I would advise buying
some flowers for a friend or donating to feed and educate hungry children
instead. This will tend to give your health a boost through knowing you have
helped somebody.
Television and video viewing can have a powerful influence on the mind. It
can be addictive and have a hypnotic-like affect, especially on children. I
advise making a diary of your television viewing, or at least looking back over
the last few weeks and asking some questions (the same exercise can be done
regarding computers):
1. How many hours of TV or video watching have I done?
2. Are there important things left undone because of the time spent viewing?
3. How has the TV affected my family life?
4. Is our TV viewing controlled or out of control?
5. Am I troubled or negatively affected by what I have watched. Do I have
problems with motivation, troubling images, concentration, bad dreams or
depression? Try turning off the TV sound and analyzing what you are seeing. Is
it good mind food? Remember, "what goes in is what comes out". What is
the proportion of negative to positive? Is it contributing to mental fatigue?
9.
Cultivate a healthy spirituality.
I'm not here to preach to you about religion, however recently (August 2000)
I read an article that was advising that doctors needed to take more notice of
their patient's spiritual life. I respect other people's viewpoints but from
personal and professional experience I have found that there is really only one
source of help that genuinely works here. We are directed to this genuine source
of help by the well-known poem "Footprints in the Sand"8
and the "Serenity Prayer"9 and also, of course, by the New
Testament. See The
everlasting gospel if you want more information or help in this area.
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