Tag: Fibromyalgia

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Weight Loss Exercise

Exercise Helps Memory in Fibromyalgia Patients

Fibromyalgia patients who stopped taking medication and then exercised regularly for six weeks reported improved memory function and less pain, according to a small, new study.

While the finding is encouraging, it does not suggest a potential change in clinical care for fibromyalgia patients, the study authors stressed.

Senior author Dr. Brian Walitt, director of the Fibromyalgia Evaluation and Research Center at Georgetown University Medical Center, is scheduled to present the findings Sunday with co-researcher, Manish Khatiwada, at the Society of Neuroscience annual meeting, in Washington, D.C.

What is Fibromyalgia?

Fibromyalgia is a disorder marked by widespread pain, fatigue, sleep and cognitive problems. It has no apparent cause and the pain is real, Walitt said, and likely originates from the central nervous system. It typically affects women more than men.

Exercise has long been recommended to fibromyalgia patients, and some find it improves their sense of well-being. “This is a first look at understanding how exercise alters memory performance,” Walitt said of the study.

Fibromyalgia and Exercise Study

For the trial, nine women received a baseline brain image called a functional MRI test. They were also given tests to assess their working memory and asked about their well-being and pain while on medication. The memory tests involved reading back a sequence of letters at various times after learning them.

Next, the women stopped their medication for a six-week ”washout” period. Then they had a second round of fMRIs and tests. Then they started a six-week supervised aerobic exercise program, consisting of three 30-minute sessions a week.

“When we took people off the medicine, they performed worse on the tests,” Walitt said. But, he added, “As they stayed off the medications for a period of time and exercised, their cognitive performance returned to normal levels [the same as at the start of the study],” he said.

The finding potentially suggests that exercise may lead to improvement in the network of brain areas that are recruited for working memory to function.

“In some ways it is concerning,” Walitt said. “One would have hoped that exercise would have made them better [at the memory test].”

Wallit isn’t sure what the findings might mean for real-life situations. “It may be if you have a more efficient brain, doing real-life tasks will be better.”

While more study is needed, Walitt said that “overall, exercise seems to be a beneficial thing for fibromyalgia patients, in terms of overall well-being. If you can exercise and make it work for you, that’s great.”

However, he noted, some people with the condition can’t tolerate exercise. Working out “is not going to be the answer for everybody and it’s not going to fix anybody,” he said.

More Study Needed in Exercise and Memory Link

Exercise Helps Memory in Fibromyalgia Patients

Exercise helps Memory in Fibromyalgia Patients

While the study has some flaws, it’s basically encouraging for those with the condition, said Dr. I. Jon Russell, a San Antonio fibromyalgia researcher and consultant, and retired professor at the University of Texas Health Science Center, San Antonio.

He thought the amount of time spent off medication during the study should have been longer before repeat testing. But, he said, “the most encouraging thing about this study is that fibromyalgia is continuing to be investigated.”

“We have many reasons to believe that aerobic exercise is good for our patients. This study gives some support [to that idea],” Russell said. However, “We shouldn’t over-interpret that exercise is the answer.”

If patients can and do exercise, he said, “It’s likely they will experience additional benefits.”

Research presented at meetings should be considered preliminary since it has not undergone the scrutiny required of studies published in peer-reviewed journals.

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General Weight Loss Tips

Body Confidence by Mark MacDonald: A Book Tour Review

I was asked to join in on another TLC book tour, remember this one from last year? I agreed and when the book arrived I found myself skimming the first few pages. Pages about Mark’s efforts to lose fat and gain muscle, to get back in shape, watching his mom struggle with her weight and eventually his wife when she was diagnosed with Fibromyalgia. And then I get to the first chapter: Why Diets Fail.

I don’t know about you, but I’ve heard this line many times before. So I was prepared to read the same information that I’ve read before. But what he wrote stunned me because it was so accurtate and spot-on.

He talks about that one moment in our lives when we felt in control of our health. This could be a week, or several months. A time when we were breezing through diet or exercise- or both. Everything was working, we felt good…we look good. And then it’s gone. The effort goes away with life circumstances. We get thrown off course.

I don’t know about you, but this has happened to me countless times. I think back to my days on Atkins.. And then the time when I did Weight Watchers and I was losing 10lbs a month. Both times I dropped 30-40 lbs. And then stopped.

Mark says “we spent endless hours focusing on the past, trying to figure out what had changed. That moment becomes our hope, out future possibility–our ace in the hole. We believe that at any time we can pull out that ace and get back to where we were during that moment.”

We justify that life is too busy, that we will get there when projects are complete, after the holidays or when the timing is right. Each day telling ourselves that we know what we need to do but are just not doing it. We keep tight hold of the ace in the hole, ready to use it at any time.

And then the day comes when we pull the trigger and dive right back in. Trying to minic those ace in the hole days, and it’s much harder. We try again the next day, and then on the third day we are wondering what is so different this time. This is when panic sets in…and when as he puts it “diets attack”.

“People use diets in their moments of frustration and desperation.”

And there you have it friends. The cycle.

So what’s the solution? According the Mark, blood sugar stabilization through meal intervals, nutrient ratios and calories per meal. He believes that nutrition should be used to create an internal balance.

Mark will guide you through meal plans for your body type (your metabolism), creating a set-point with your weight, and helps you to discover the “why” in your goals. He calls his place Venice nutrition and shares many meal plans and recipes for each body type. He talks about the difference between high quality and low nutrients, such as protein.

The meals he suggests are easy and would take minute to prepare. Such as Salmon with rice and asparagus, italian tuna salad with a side of fruit, steak with sweet potatoes and steamed cauliflower, seared scallops with brown rice and spinach, and spicy turkey club wrap.

In the last chapters of the book he helps you  in creating an exercise plan, how to adopt this way of eating into your current lifestyle and he has a whole chapter dedicated to staying true to the process.

Here is what I like about the book and Venice Nutrition:

I like that he focuses on real, clean food that is easy to prepare. This is food that we should eat 90% of the time. He focuses on quality of food rather than calories in, calories out.

His plan is about eating for life, rather than “how I will eat when I’m losing weight”.

He talks extensively about blood sugar, nutrition and the way we metabolize food.

He gives real-world solutions for all lifestyles.

He focuses more on what you should eat rather than what you can’t or shouldn’t eat.

He covers the importance of both cardio and strength training. He provides a plan for both.

He is positive and hopeful.

What I don’t like about the book:

I’m not a big fan (at all) of food products: protein bars, shakes etc. Some of the recipes include protein powders.

The recipes are simple. This is a good thing for some people. But for me, I enjoy cooking. I like following recipes. To me, a turkey burger is about as sad as it gets. I don’t like to buy ground meat unless I know the source and most of the ground meat the I buy is local and doesn’t promote “leanness”. Rolled up deli meat with a side of cashews is not a meal. I don’t know if I believe turkey or chicken should be ground up and made into burgers or meatballs or whatever else. I’ve done this before, but it just seems wrong.

The book doesn’t seem to address eating out, or social occasion. I could have missed this section, but I enjoy eating out with my husband. I enjoy trying out new to us restaurants that are locally owned. I like long meals with friends. These things are non-negotiable. I’m not going to bring a shake with me, or have a cooler of prepared food to a gourmet/real food establishment. Not gonna happen. I also realize that these are special occasion meals.

Bottom Line:

I believe that the Venice Nutrition can be done 80% of the time. It’s about eating smaller meals about five times a day. This stabilizes blood sugar, boosts your metabolism and prevents cravings. It focuses on eating real food: lean meat, whole grains, fruits and vegetables.

Mark helps you to set goals for yourself and gives you the tools to see them through.

Visit his site, Venice Nutrition for more information.

Thank you to TLC Book tours for including me.

Disclaimer: This book was sent to me free of charge, for review.

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Weight Loss Exercise

Why 5-HTP May Be Better To Treat Depression

Why 5 HTP May Be Better To Treat Depression

5-HTP Supplements

I ran across this great article by Virginia Butters that explains why using an amino acid supplement called 5-HTP may be a great alternative to the current crop of anti-deperssion drugs that are out there like Luvox or Prozac or Praxil. Take a read and see what you think

When depression and anxiety are severe, they can have an impact on every area of life, and most people welcome any form of relief. SSRIs, or Selective Serotonin Re-Uptake Inhibitors, are the choice to treat depression and anxiety for millions of Americans, but the risks of these medications may outweigh their possible benefits. The side effects and complications of these medications leave many looking for a natural alternative. More and more depression and anxiety sufferers are turning to the naturally occurring amino acid 5-Hydroxytryptophan, or 5-HTP. 5-HTP may be a better and safer option for many suffering from depression and anxiety symptoms, and here are five reasons why.

1. 5-HTP does not antagonize your brain’s normal functioning. The neurotransmitter serotonin is manufactured in the brain, and causes regulation of sleep, mood, and the perception of pain. The symptoms of depression, anxiety, fibromyalgia and insomnia have all been correlated to reduced serotonin levels. Certain brain receptors absorb serotonin, and SSRIs work by blocking those receptors, which in theory slows our brain’s use of the serotonin we produce. This artificial slowing of the brain’s physiological regulatory system does not boost the actual manufacture of serotonin.

In contrast, the chemical precursor to serotonin itself is 5-HTP, necessarily used by our brains to manufacture the neurotransmitter. By taking a 5-HTP supplement, we provide our brains with more of the substance it naturally uses to produce serotonin. Increasing serotonin levels has been found to improve the symptoms of depression, anxiety, insomnia, and other conditions.

2. 5-HTP doesn’t cause a fraction of the side effects common to SSRIs. When taking an SSRI, it’s common to experience a number of side effects, the most common of which include weight gain, sexual dysfunction, diarrhea or constipation, insomnia, dry mouth, heart palpitations, fatigue, agitation, muscle pain and tremors. In a small percentage of patients, an increase in suicidal thoughts has been reported. Studies have shown that nearly 45% of SSRI users will have sexual difficulties or be unable to orgasm, over 20% will report a noticable weight gain, and 2%-4% will have more suicidal thoughts than before taking the medication.

Very few side effects have been associated with taking 5-HTP supplements. Minor gastrointestinal complaints are the most frequently reported side effects of 5-HTP therapy. Users have reported these often completely subside with time. No studies have found correlations between 5-HTP and any of the serious side effects commonly associated with SSRIs.

3. 5-HTP works. SSRIs have been found to have a positive impact on the symptoms of depression and anxiety, and are therefore commonly prescribed by medical professionals. However, 5-HTP has also been shown in clinical trials to cause significant improvement in these symptoms. 5-HTP was shown to be as effective as fluvoxamine, a prescription antidepressant, in one study. Because of it’s ability to encourage natural serotonin production in the brain, 5-HTP has been shown repeatedly to have a positive impact on mood, decrease anxiety, and aid in healthy sleep.

4. Dependency is not a problem with 5-HTP. SSRIs have the effect of artificially manipulating the brain’s natural processes. Because of this, suddenly discontinuing their use may result in severe bouts of depression and anxiety. 5-HTP can be discontinued quite easily if felt to be no longer necessary, because it’s natural effect of increasing serotonin production does not interfere with the brain’s normal physiology.

5. 5-HTP comes from nature. The 5-HTP which is usually found in supplements is extracted from the seeds of a plant, the West African griffonia simplicifolia. Small amounts of 5-HTP can be found in a variety of foods such as shellfish, cheese, eggs and milk. SSRIs are completely synthetic, and exist nowhere in nature.

Doses ranging from 50 mg to 300 mg are standard when using 5-HTP to treat depression and anxiety. It’s advised to begin with 50 mg and add more over a period of time if necessary, as some people obtain more favorable results while taking a lower dose. 5-HTP should be taken with a full glass of water and within 30 minutes of a meal for maximum absorption to occur. Taking more than 200 mg of 5-HTP at a time should be avoided. 5-HTP may not be right for everyone, and should be avoided by those currently using prescription antidepressants or anti-Parkinsons medications. It’s recommended that you consult with a health care professional before beginning a 5-HTP regimen.

Read about how to choose a 5htp supplement and how 5htp benefits fibromyalgia symptoms. at Virginia Butters site