Please tell me your number one health tip

[neepsntatties]

Just that really. Am scrounging for ideas as I am fed up with feeling awful.

I am 45 and I do have a CFS which manifests mainly as chronic pain so there are some things that I can't do now that used to help me lots - running for example. But I move every day in small ways, yoga mostly, want to add in weight training but will need to do this in very slow and small stages but I understand it's important.

I think I eat pretty well but lack energy a lot of the time so maybe need to experiment a bit with my nutrition.

Try to keep good sleep habits, not always successful as I get a lot of tired but wired but I do prioritise it.

Don't drink, the CFS made me allergic - fun!

Interested in what people have found that has really made a difference to how they feel.

You say you get a lot of “tired but wired” - so you’re trying to sleep but not able to shut off your brain? If so, I used to get this a lot, three things that helped me

1. no screen time or working/doing jobs right before bed. I read a book for a bit instead. Even if it’s only while I brush teeth, it helps. Something escapist ideally
2. Ear plugs. Even though noise isn’t the issue, somehow they help me switch off mentally. (I am a side sleeper and use one in the upper ear only)
3. If there is a thought going round or something you need to remember for tomorrow, get up and write it down. Then your brain can let go.

Apologies if I have over interpreted and your issue is different!

Also, have you tried CBD oil? My mum swears by it for helping her sleep and I believe it helps some people with pain.

get some electrolytes - they help with retaining more of the water.
I usually put a small pinch in a shot of juice and down it (because I can’t stand the salty taste) and then have a big drink - I do this at most twice a day (but especially if I have a big glass of water before bed) when I’m trying to up my water intake

@neepsntatties B1, aka thiamin, (not B12).

As someone else said, good sleep. For me a magnesium supplement really really helps with this.

2 top tips that have changed my life

B vits and vit C are water soluble. You don’t store them like the oil soluble vits so you need them every day. Your energy levels will increase if you aren’t constantly low level deficient.

get your heart rate up at least once a day, doesn’t matter if it’s weight training, running or enthusiastic wanking getting your heart rate up and your blood flowing faster helps clear any fatty deposits that build up and will help prevent cardiovascular issues and breaks down small clots that can lead to strokes.
Plus being consistent about exercise increases your energy levels and makes exercising easier.

I am studying this stuff just now and that’s my two main takeaways.

Sleep, exercise, drink water (limit or no alcohol), be your own best friend, don't overeat.

It’s all about boosting your mitochondria.

www.hormonesmatter.com/thiamine-riboflavin-chronic-fatigue/

And finally sunscreen

Resistance training. Doesn’t matter if it’s weights, bands, body weight or bags of flour — lifting things (with the correct form) is about the best thing a person can do to treat their own body well.

Beyond that, water and sleep.

I love this list!

Oh sorry! I misread. I hadn't heard of that one actually - thank you!

power naps. 15 min darkness and quiet works wonders

and if you can't sleep well at night the realusation that lying in the dark and resting is beneficial as well.

Whole food, vegan diet

@CosmopolitanPlease I agree but it is much better to do your stretches at the end not at the beginning of a workout. Stretching actually makes the muscles weaker and more prone to injury. And if you do it at the end your muscles are warm and more flexible and less likely to be injured. Also disperses any lactic acid. Never stretch a cold muscle.

For me it’s maintaining a healthy weight (55kg at 5ft5), keeping active, eating a healthy diet and making sure that I get enough sleep.

Is it?

Would love to hear more about your strength training.

Balance on one leg when cleaning your teeth. I use an electric toothbrush and swop legs after a minute. It really important to maintain balance as we get older.

@Phrenologistsfinger - where do you get your supplements from?

I did not know that about stretching!

I used to be Vegan but I didn't feel well on it. Added fish and eggs back in. I can't eat a lot of pulses though, they all irritate my stomach so my diet was really restricted.

I do find it hard to switch off at night. I am guilty of too much screen time in the evening though so that can go for starters.

Yes, dehydration can cause bladder irritation as well as increase your risk of things like bladder stones.

So @neepsntatties you have chronic fatigue?

the pain you feel in your muscles is a build up of lactic acid. Try and foam roll on your long muscles in your legs.

drink 2L of water a day. Boil a big pot of ginger slices up and mix with lemon juice and drink that warm.

you need to rest and take hot baths with black pepper oil, then cool the bath right down to cold is and add lavender oil.

try and bathe in the freezing sea. Don’t swim, just float. Bring hot soup and a hot water bottle for afterwards.

take magnesium supplements with vitamin B group.
Magnesium OK is a good brand (Wassen)

rest rest and rest. Rest more than you think you need to. Only do 80% of what you think you are able. Save the 20% for healing.

Do not exercise
do not go on long walks
do not eat sugar or quick carbs,
do not drink caffeine - no tea, no coffee, absolutely no coke or Pepsi

Change your diet to unprocessed foods and lay off the leafy green vegetables like spinach.

Concentrate on healthy fats in salmon and mackerel nuts and fatty fruit like avocados, and high quality omega 3 filled protein like grass fed beef and lamb. The leafy vegetables have Uric acid in them, and are toxic to you now, so don’t have smoothies, and give gluten a swerve.

Concentrate every moment on recovery, it is your ONLY job at the moment. Be single minded, and ruthless about cutting out everything and everyone who hampers you in your quest to perfect health.

do positive affirmations daily multiple times - every time you drink a glass or cup of ginger water.
be kind to yourself and start saying “no” to people.
nap when you want to.

I had CFS and have complete remission following the above.

Could you explain more about not eating green leafy vegetables? Is this just for chronic fatigue?

Losing weight. At 5'5 I'm far better weighing ten stone than thirteen.

I use Healthspan for my supplements. Depending on how ‘plain’ your diet is, you can add certain things like Zinc as a supplement. Good for skin.

I feel that fish oils are important, and don’t think you could possibly eat enough oily fish for health, so I take Omega 3 (fish oil) supplement. Good for joints.

Healthspan has an excellent site with lots of articles. You can for example just search ‘liver’ or ‘psoriasis’ to get info or suggestions.

Obviously you can simply google any food queries, along the lines of: What foods contain Magnesium?

Equally, there’s plenty of supplement retailers around.