Relieving Trigger Points For Fibromyalgia Pain

Relieving Trigger Points For Fibromyalgia Pain

I remember when if you had aches and pains all over your body the western medical community sent you off to a mental health expert. They determined that a select set of trigger points for Fibromyalgia suggested you needing counseling.
trigger points for Fibromyalgia chart
Soon they discovered.

Trigger Points For Fibromyalgia

 

Most of the trigger points for Fibromyalgia are the main pain points for many people who complain of pain. Does this mean if you have neck, low back or hip pain you have an autoimmune disease?

 

 

Not so fast.

While according to the Mayo Clinic Fibromyalgia is very common; the main indication has 18 specific trigger points on your body that are tender when pressure is applied. There are other factors too. Today labs tests and thyroid functions help determine you have this autoimmune disease. Today we know there are better ways to treat trigger points for Fibromyalgia.

 

It’s Not In Your Head Either

woman looking down sad
Fibromyalgia diagnosis

By the way. . .

It’s no longer a mental health issue but a confirmed pain syndrome. But for those with Fibromyalgia, it’s not a win to be taken seriously. The battle still rages for proper health care. The pain still dominates their happiness.

While counseling still is listed as one of the top three ways to treat Fibromyalgia, there’s a better way to deal with the pain itself.

Natural Medicine’s Top Three Tips For Fibromyalgia Suffers

 

  1. Try the AIP diet which stands for Autoimmune Protocol. This eating lifestyle is one of the healthiest ways to live. The focus is on vegetables [no nightshades], fruits, protein, and healthy fats.
  2. Get Moving. It’s important to keep moving even on days you hurt more. Take a walk. Stroll a park or the mall, but physical activity is crucial. If you can do more and not create problems, do it.
  3. Acupuncture with massage. Why the combination?  Gentle bodywork on trigger points for Fibromyalgia is best. Acupuncturists are trained in how to apply the right type and amount of pressure. Be sure to see a licensed [LAC] acupuncturist as they have the training you need to help you manage your pain.

    Acupuncture Injections are usually part of treatment for autoimmune.  

acupuncture treatment
young man getting acupuncture on back

Combining AIP, movement, and acupuncture can help you lead a normal life. Age is not a factor in autoimmune, and the trigger points for Fibromyalgia are painful. Let these three tips support you in leading a normal life.

Photos from Unsplash and Bigstock 

10 Foods That Can Help Fight Dementia

10 Foods That Can Help Fight Dementia

Dementia is a concern for many people. As our population ages, we keep hearing that age-related memory disorders are destroying families.

The puzzle of the brain concept

Not only do children get stuck with caring for parents and making tough decisions they find themselves drained of energy. Because I care about this topic, I wanted to share my favorite 10 Foods that can help fight dementia.

Winning The War Against Dementia May Lay In What We Eat

These foods are highly researched by a group of Canadian researchers at Concordia University in Montreal along with Baycrest’s Rotman Research Institute.

These researchers are working together to form the Brain Health Food Guide. Their studies also focus on how the Mediterranean diet works to reduce the risk of Alzheimer’s by 35%.

10 Foods That Can Help Fight Dementia

So what are these 10 Foods that can help fight dementia?  Here’s my list and how I include many of them daily.

healthy food concepts for dementia
healthy smoothie for dementia
  1. Raw Leafy Green Vegetables
    The darker, the better they say so use things like spinach, chard, and Kale. I mix in a blender or Vitamix 2-3 cups with water and frozen berries. These greens boost your vitamin k and increase the antioxidants for the brain. Personally, I think these are the best of the 10 foods that can help fight dementia.
  2. Cruciferous vegetables
    These are vegetables that are high in vitamin K and glucosinolates which have an antioxidant effect. They include broccoli, cauliflower, and brussels sprouts. Try to get three ½ cup servings weekly. We do our green shake at lunch and then for dinner enjoy these vegetables.

3. Blueberries and Blackberries
I keep reading studies on berries, and some are more pro-blueberry while a surprising number are now coming out that blackberries are even better for both the brain and the heart. Be careful not to overeat fruit. If you’re using them in smoothies, keep it at 1/3 cup daily or about ½ to 2/3 cup three times weekly. Of the 10 foods that can help fight dementia, it’s important to note that it’s not all fruit. It’s only these berries.

4. Beans
These make the international list but not my list. Why? Most people do not prepare them correctly. Be sure to soak your beans and lentils for 24-36 hours in water. Then you must cook them for about 2 hours. See my Bean Cookin 101

5. Nuts
I love nuts, and I bet you do too. They’re easy for a snack, and hey you can find them in just about every granola bar around. That’s the problem — too much of a good thing. Nuts can cause bloating and gas. They are high in fat and can increase weight gain. But they’re terrific for brain health. I use Almond milk in my Chai so I must count that as a nut serving.

If you’re going for a handful of nuts, walnuts are best for the brain and high in omega-3 fatty acid a brain-protective nutrient. I recommend supplementing too. Enjoy about ¼-1/2 cup of nuts daily. If you’re using nut milk or spreads, you should choose between what you want to enjoy that day. 

6. Fish
I’m not a fish fan. Allergic to shell-fish it’s hard to ensure you’re getting sea-meat you can eat! Fish is good for you though. It’s full of iodine and iron. Some say the fatter, the better. Salmon and trout top the list though I go for Halibut, cod, and other fresh white fish to lower the mercury levels.

7. Whole Grains
This is one of the most confusing areas for many people. If you go to the local grocers and buy a loaf of fluffy whole wheat bread, it’s not whole wheat! You have to be picky with grains and often making your own is best. Grains include oats, brown rice, and yes wheat along with other grains. All of these should be fermented or sprouted before eating or cooking. All should be consumed This means that tasty morning oat and nut cereal will need to be fermented and then cooked. So much for a fast meal, you’re thinking. I have a quick article, Fermenting and Sprouting to help you love the morning meal once again.

8. Poultry
Did anyone say chicken? Americans have gone on a red-meat replacement craze. Chicken has become the meat of choice, and that’s good and not so good. Eat one serving a day because you need variety. So while we’re talking meat protein, vary it up each day. Make the total animal protein no more than six total grams. You need protein to keep your brain and mind functioning properly.

9. Dairy
Some Dairy is okay. Don’t buy into the lower fat varieties instead look for organic and grass-fed whole milk, yogurt, or cheese. No more than ½ of milk or yogurt and 1 oz of cheese daily. Also, you can try goat or sheep cheese. We’ve found some excellent ones at Whole Foods. Of the 10 foods that can help fight dementia, milk is not technically one as far as Paleo eating is concerned.

10. Olive Oil
I almost want to say use generously, but I know some might think I am saying to eat a Keto diet – do not go there! This is a healthy oil. Use it healthily. Replace other oils with it. Like all these foods it’s full of antioxidants and vitamins that protect and keep your brain healthy.

What You Eat Matters

Many people today are focused on how to eat better and are eating similar to this list. This is good news. It’s healthy for the heart and overall health too. Calories matter so be active and don’t overeat anything that includes everything here. I hope you are eating and enjoying my list of 10 foods that can help fight dementia. If not, maybe now is a good time to start even if you’re in your 20’s or 30’s.

How Vitamin D Protects Your Brain Function

How Vitamin D Protects Your Brain Function

It’s not new science it’s just not mentioned much yet. Vitamin D protects your brain function. This includes supporting new brain cell growth and removing amyloid.

Amyloid is a starch like protein that is deposited in the liver, kidneys, spleen or other tissues in certain diseases. It is known to lead to Alzheimer’s[1].

Alzheimer’s And Vitamin D

This is one of the biggest risk factors for so many because large numbers of people don’t get enough D through their diet and spend the needed time to activate D through sunlight exposure.

Wait. Are you saying I need to supplement Dr. Deb?  Yes and no. First, find out your numbers. I don’t care for the standard ‘blood test,’ but it’s fine if you can’t do the higher quality test we provide at our office.

Most labs suggest that if your result is over 52 for Vitamin, you’re fine. You’re not. Low levels of D are associated with memory loss and increased risk for dementia. Brain health studies suggest a level around 70-80 improve memory and decrease your risk for dementia[1].

Vitamin D protects your brain function by working to help you avoid age-related brain disease.

To improve your memory and decrease the risk of brain degeneration a supplement dose of 5,000 to 8,000 IU daily should be enough to keep brain tissues functioning at peak capacity.[1]

Why is Vitamin D Important for Brain Health?

Researchers have found that certain cells receptors in our brain are there to connect with D. The function of this connection in animals with Alzheimer’s is that it helps to clear the brain of Amyloid – the toxic protein that builds up and can lead to dementia and other age-related brain disorders. Vitamin D protects your brain function by working to remove Amyloid proteins.

I believe if my mother would have taken it she would not have developed Dementia.
 

In these animal studies, D helped support neurogenesis or the formation of new healthy brain cells!

In other words, D the vitamin can help you stave off age-related brain disorders before they happen.

We already know that Vitamin D or D3 helps to protect us against neuro-inflammation through decades of research.[1] Recent studies continue to validate this. Vitamin D protects your brain function by building new tissue, clearing harmful proteins and protecting you against chronic inflammation inside your head.

Outside of the Research On D3 and Brain Health

 

I’m a simple person. An earthy practitioner though I know many people want research to back up claims and I’ve provided that here. Now let’s talk about why you need to be sure you are taking Vitamin D3 and that you get tested at least yearly for your micronutrients.

  • Vitamin D deficiency is very common. It significantly affects brain health.
  • Mild cognitive impairment and dementia are common forms of age-related cognitive decline that D can help slow or prevent.
  • Both Alzheimer’s and Dementia along with aspects of healthy brain function are consistently associated with levels of vitamin D.
  • Higher levels of Vitamin D are shown to be protective of brain damage.
  • Lower levels also are associated with a significant increase in future cognitive dysfunction.
  • Supplements and regular testing helps you maintain the best levels for reducing inflammation and Amyloid proteins in your brain.

Of course, I see patients who take 8,000 IU of D, and they are still deficient. Their supplement is usually an over-the-counter, or a store purchased brand. Higher quality plays a role in healthy brain outcomes too. Vitamin D protects your brain function by working to help your brain stay young so you can enjoy more years of active living.

 

 

Resources:

[1] Motrello M, Landel V, Lacassagne E. et. al. Vitamin D Improves Neurogenesis and Cognition in a Mouse Model Of Alzheimer’s Disease. Mol Neurobiol. 2018 Aug; 55
[1] Neuroepidemiology journal, 2011, Alzheimer’s, vitamin d and dementia.
[1] Endocrine Practice 2012 Nov-Dec.; 18. Mitchell DM.
[1] J. Neuroimmune Pharmacologically 2017 Jun; 12. Cavello R.  and Epma. J 2017 Dec 8; Koduah P.

https://jamanetwork.com/journals/jamaneurology/article-abstract/1108038
Images: unsplash and Bigstock

 

Mini Prosciutto Egg Frittatas Recipe

Mini Prosciutto Egg Frittatas Recipe

While there are many versions of this recipe, of course, I like mine best. It’s an adoption of Nommonpaleo and Rachel Ray. If you’re watching your lectins leave out the tomatoes as I do. If not, then add chopped sautéed tomatoes to your vegetable mix.

 

We make these for Christmas morning and then have leftovers for part of the week. Along with our Pumpkin Paleo muffins. With that said, we like to make them throughout the year and eat during the week. A quick and easy make ahead lunch that people can grab when they get hungry is Pumpkin Soup with Chives and Ginger

I call these Mini Prosciutto Egg Frittatas

 

What you need

  • 4 tablespoons of coconut oil divided. Use 2 to coat the muffin tins, and the rest to saute the vegetables.
  • ½ of an onion finely diced
  • 1 tablespoon or 2-4 garlic cloves
  • ½ a bunch of fresh spinach. Can use a ½ of a plastic container full
  • 12 large eggs
  • ¼ cup coconut milk – remove the fatty part and save of something else.  I use both the can and the carton of coconut milk in my recipes
  • 1 tablespoon of coconut flour
  • 12-15 [double this if you want the tin fully lined] slices of prosciutto or similar Italian meat
  • Salt, pepper, onion, and garlic powder to taste. So about 1/4-1/2 teaspoon each.

How to Make Mini Prosciutto Egg Frittatas

 

  1. Pre-heat oven to 350. Use a 12 tin muffin tray. You can make 12-15 Mini Prosciutto Egg Frittatas, and they keep about 4-5 days if you don’t overcook or brown.
  2. Cut up the vegetables then place onion and garlic with about 2 tablespoons of oil in a skillet over medium-low heat to sauté.
  3. Once the onions are clear or translucent toss in the cut-up spinach without stems. Let them wilt about 30 seconds and remove from heat.
  4. In a large bowl beat the eggs, milk, and flour until mixed and creamy.
  5. Line each muffin tin with prosciutto
  6. Fill each tin with 1/3 full of eggs
  7. Spoon in enough vegetables to fill each tin to 2/3 full.

Now the Magic: Mini Prosciutto Egg Frittatas Muffins

 

Place egg Mini Prosciutto Egg Frittatas on middle rack in oven for 15 minutes. Check that the eggs are done by using a wooden toothpick in the middle. It should come out clean. If not bake one more minute and test again.

Once done, remove to stop the eggs from browning and drying out.

 

If you overcook, your eggs with have a nice brown crust. This is great for today and maybe tomorrow, but it means the eggs will dry out quickly and need eaten today.

If you didn’t overcook, enjoy for the week. Warm Mini Prosciutto Egg Frittatas left-over in microwave straight from the refrigerator for 5-8 seconds and eat. If you want more egg recipes, visit Scrambled Eggs Done Right

 

Photos from: 

https://nomnompaleo.com/post/7486819479/prosciutto-wrapped-mini-frittata-muffins

Photo by Jenn Kosar , Autumn Mott Rodeheaver, Autumn Mott Rodeheaver on Unsplash