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.
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 specialises 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 fertiliser. 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.
Others 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 recognised 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.
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.
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.
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.
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
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:
1/. Avoid caffeine.
2/. Take a warm or neutral (body temperature) bath before going to bed. Keep the head cool while doing this to avoid headaches.
3/. Make breakfast and lunch the largest meals of the day and the evening meal smaller. Especially avoid late, large meals.
4/. 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.
5/. Some people find listening to soothing music helpful.
6/. 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.
7/. 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.
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.
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 analysing 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?
i). 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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Footnotes.
1. From Davies S, Stuart A., Nutritional Medicine, London, Pan Books Ltd, 1987 p. 416.
2. These include coronary artery disease, hypertension, non-insulin-dependent diabetes mellitus, obesity, colon cancer, breast cancer and lung cancer (the lower risk with lung cancer is mainly due to a lower incidence of smoking, but also possibly because of diet). See for example the American Dietetic Association position paper, Journal of the American Dietetic Association, November 1993, vol 93, number 11.
3. Eg. Thrash A, Thrash C, The Animal Connection, Seale, AL, New Lifestyle Books, 1983; Scharffenberg J A, Problems With Meat, Santa Barbara, CA., Woodbridge Press, 1979.
4. Fincle, L. P. Experiments in treating alcoholics with glutamic acid and glutamine. Biochemical and Nutritional Aspects of Alcoholism. Proceedings of symposium sponsored by The Christopher D. Smith Foundation and The Clayton Foundation Biochemical Institute. The University of Texas, Austin, 1964: 26-37.
5. Anand, C. L. Effect of Avena sativa on cigarette smoking. Nature. 233: 49 6, 1971. After one month of consumption of oats by people attempting to "quit" smoking, the craving for tobacco diminished and this diminished craving for tobacco continues for two months after cessation of oats consumption.
6. Gourlay, S., et al. A placebo-controlled study of three clonidine doses for smoking cessation. Clin Pharmacol Ther. 55 (1); 64-69, 1994. Clonidine doubles the number -- from 30 to 60% -- of "quitting " smokers who manage to abstain from tobacco smoking for six months or more.
7. The above information (including references) on agents to help give up alcohol and tobacco consumption largely comes from Hyper-health Natural Health & Nutrition CD-Rom 2000 version. Fitzroy, Vic., Aust.
8. Footprints in the sand: One night a man had a dream. He dreamed he was walking along the beach with the Lord. Across the sky flashed scenes from his life. For each scene, he noticed two sets of footprints in the sand; one belonging to him, and the other to the Lord. When the last scene of his life flashed before him, he looked back at the footprints in the sand. He noticed that many times along the path of his life there was only one set of footprints. He also noticed that it happened at the very lowest and saddest times in his life. This really bother him and he questioned the Lord about it. "Lord, you said that once I decided to follow you, you would walk with me all the way. But I have noticed that during the most troublesome times in my life there is only one set of footprints. I don't understand why when I needed you most you would leave me." The Lord replied, "My precious, precious child. I love you and would never leave you. During the times of trial and suffering, when you see only one set of footprints in the sand it was then that I carried you." Author unknown.
9. "God grant me the serenity to accept the things I cannot change, The courage to change the things I can, And the wisdom to know the difference."
Referenced from http://www.burnoutsolutions.com.au/basics.htm on 141109
