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YOUR DIET AND COOKING FOR FIBROMYALGIA…

Coping with Fibromyalgia is hard enough for any of us but one of the biggest problems we face is cooking. It may sound stupid to others but to us its a chore that can leave us feeling exhausted and in pain.

Many of us find that we cannot stand for long periods of time so doing the vegetables or decorating a cake are painful for us.

The easiest way to get around these problems is to plan ahead for the week.

If you have some children or a partner at home that can help prepare some meals, then delegate the difficult jobs for them to do.

Concentrate on foods with multiple uses by making a stew that can last two meals, like a roast chicken, followed by a chicken salad or a chicken curry.

Crockpots can be a godsend in the winter for Fibromyalgia sufferers, just get help with your preparation of vegetables then pop it all in the pot and forget about it until its mealtime.

Try and have one afternoon where you could cook three or four meals in one hit, using left-overs to make soup or casseroles, and only cook when you are ‘in less pain or on a good day’. If your best time is in the morning then cook then, if it’s in the afternoon then cook then.

I get my husband to prepare all the vegetables for me and nearly always make two meals at one time. I love baking (one would never have known!) and keep all my ingredients in a basket which I can put on the table which enables me to sit down to bake.

It is a bit easier at this time of year as casseroles are ideal and you can get vegetable packs for those, just throw in a bit of garlic, a red wine stock pot and bobs your uncle.

Health Central say Why Stand When You Can Sit: The reason why cooking is so painful for most people is the prolonged periods of time standing and walking around. Try moving that cutting board to the table and chop while sitting. Try moving those green beans to the living room and snap while sitting or reclining. Remember to sit properly and get up properly when it is time to stand up.

Eating Well have six great tips on how to avoid back pain while cooking.

1.Get a supportive mat. Adding soft cushioning beneath your feet in the form of a foam or gel mat may make you more comfortable while slicing and dicing.

2.Use a cookbook stand. Think about how much time you spend hunched over the countertop reading a cookbook.

3.Store heavy items wisely. Quit crouching down low or getting on your tiptoes to reach for large, weighty items like the food processor, panini press, mixer, or bread machine.

4. Be careful when bending. Whether you’re bending down to pick up a dropped carrot or your stand mixer, you want your legs to do the work of lifting, not your back.

5.Speaking of workouts: Exercise your abs. Having a strong core will help keep your back strong, and finally,

6. Take breaks. Often, cooking calls for a “hurry up and wait” approach.

 

  1. Limit your dairy intake and use low fat milk, cheese or yoghurt
  2. If it’s during the day and you are desperate to get a job done then go for the chocolate or cheese option but don’t make a habit of it.
  3. Tea or coffee but again only during the day and NEVER taken after 6pm or your evening sleep will be interrupted. Some good teas to drink are Chamomile and dandelion chai and of course green tea. Tea contains 2 things that appear to offer health benefits: polyphenols and theanine which they say have a lot more to offer for people suffering from Fibromyalgia and CFS.
  4. Eat your greens.
  5. Eat Protein – Getting enough protein in your diet is especially important because your body needs it for growth and maintenance. Protein is directly responsible for about 20% of the material in your cells and tissues. Animal-based proteins (such as milk, meat, fish, poultry, and eggs) will give you the amino acids your body needs to build protein.
  6. Avoiding aspartame can dramatically reduce pain and improve cognitive function in many.
  7. Add dark-colored fruits, including berries, which are also recommended.
  8. Herbs that may help with symptoms of chronic fatigue include: Ginseng (Panax ginseng) may help improve energy (100 – 300 mg 2 times per day). One test-tube study found that ginseng and echinacea increased the immune response in cells taken from people with CFS. But no studies have been done where people took ginseng for CFS. Ginseng can increase the risk of bleeding, especially if you already take blood-thinners such as clopidogrel (Plavix), warfarin (Coumadin), or aspirin. Ginseng also may interact with several drugs, including those taken for diabetes or to suppress the immune system. People with heart disease, schizophrenia, diabetes, or those with hormone-sensitive cancers — including breast, uterine, ovarian, or prostate cancer — should not take ginseng.
  9. Echinacea (Echinacea species) may help boost the immune system (200 mg 2 times per day). No studies, however, have looked at echinacea as a treatment for CFS in people. People with autoimmune disease, such as lupus or rheumatoid arthritis, should not take echinacea.
  10. Take flaxseed oil as all those omega 3’s and 6’s are a great way to get the blood flowing and the creaky joints moving.

Source

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DOES A GOOD IMMUNE SYSTEM REALLY HELP IMPROVE YOUR HEALTH ?…

A good immune system indeed improves your health. A good immune system provides strength to our body to fight against infection and diseases. To remain healthy, we should have a tendency to boost our immune system. Our immune system creates, stores, and allocates the white blood cells that fight against viruses and microorganism that enter our body and make us sick.

There are a few strategies you can do to improve our immunity system so that your system can fight with viruses:

1. Take a dietary nutritional supplement. It is beneficial to take a dietary nutritional supplement with your diet. You can take Genf20plus as it is composition is such that it makes your body release more of your Human Growth Hormone in a manner very similar to the natural way without any side effects. This supplement will boost your immune system and will help you to stay healthy. Always check with your GP if you are on other medication.

2. Eat plenty of fruits, vegetables, and whole grains It has been proven that people who eat fruits, vegetables and whole grains get sick less. All the nutrients in these things help your system and immune system fight viruses and bacteria. You can add these things in as salad, juices, fruit creams, etc. Vegetables to eat regularly to support immune system health.

3. Get enough sleep to improve your immune system? It is not wrong to say that there is a strong connection between sleep and a healthy immune system. It is important to take enough sleep to improve your immune system. Generally, an adult should sleep 7-9 hours a night. One should avoid naps but should sleep at least for 7-9 hours continuously.

4. Get at least 30 minutes of exercise or brisk walk every day. Although exercising or a brisk walk will not directly help your immune system. But, exercising or brisk walking will keep your body weight under control and will protect you from many diseases. We must exercise every day and keep ourselves healthy.

5. Avoid drinking too much alcohol and skip smoking? To keep our immune system strong and healthy it is important that you should avoid drinking alcohol as much as you can. Drinking a big amount of alcohol can weaken your immune system and, you can fall ill. Also, stop smoking at all. Smoking directly impacts your health and, your lungs can get hampered.

6. Wash your hands frequently. During this pandemic of Covid19, it is advised to wash hands frequently. Washing your hands frequently will keep you away from germs and, you will fall less ill. We must build a habit of washing our hands frequently and stay healthy.

7. Expose yourself in the SunVitamin D and sunlight make our immune system very strong. The importance of vitamin D is so high that it protects us from infections, cancer, obesity, bone problems, auto immune diseases and every possible problem. Vitamin D is highly underestimated by us. Vitamin D is essential for the healthy functioning of the immune system as it helps the body to produce antibodies. The low level of Vitamin D in the body has been termed as one of the major reasons for respiratory problems.

These are a few best strategies you can follow to keep your immune system good and, that will improve your health. Following a proper diet will have a positive impact on your health and, you will stay fit. Other than all the above things we must drink plenty of water to keep our body hydrated. One should drink at least 8 glasses of water a day or 2 liters. Try to stay happy and stress-free in your life and, it will play a major role in your life.

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10 THINGS I WILL REMEMBER FROM THE COVID-19 LOCKDOWN…

I’ve kept a brief diary and have ten things I will always remember I’ve done and seen during the COVID-19 lockdown. What are your top ten things you will remember from lock-down?

  1. I will remember the day when my daughter and her husband said they both had all the symptoms of COVID-19 and the total relief when they got through it.
  2. I will remember the local lady who popped a card through our door to say if we needed anything to phone her and she would go and get them for us and our neighbour with a nine-month-old who also offered the same thing.
  3. I will remember the mostly beautiful weather which seemed to be with us throughout and which would lift our spirits on a daily basis.
  4. I will remember the amazing people out there who raised money for the NHS in particular Captain Tom Moore, 100 years young, and the huge amount of money he raised.
  5. I will remember the Facetimes with my friends and family and especially the ones where we could watch our 8-month-old granddaughter doing something new and giggling at our funny faces.
  6. I will remember mentioning to my other half that I was missing my chocolate and then opening a parcel full of them.
  7. I will remember the online jigsaws I did which would take my mind off things and thrill me when I had finished a big one.
  8. I will always remember Thursday evenings at 8pm when we all clapped for everyone who has helped us get through this awful time.
  9. I will remember the daily walks we did in the countryside hearing beautiful nature sounds, some of which I had never heard before.
  10. And finally, I will remember cutting my hair by following a YouTube video and enjoying doing the same to my other half.

When I read through this list I can see it has been far from all doom and gloom and if I have learnt anything from the lockdown it is how easily we can all adapt during a crisis. We all realise that health is the most important thing and that everything comes second. I would really love to hear other peoples ten things they will remember from COVID-19, as I’m sure it would lift people’s spirits.