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Fatigue

The Spoon Theory and Invisible Illness

Spoon Background

Have you heard of the spoon theory? The story goes like this: one day, a young woman by the name of Christine Miserandino was having lunch with a friend at a diner. She was trying to explain what it feels like to be chronically ill. She looked around and saw spoons on the table. She quickly grabbed the spoons at her table and the surrounding tables, handing them to her friend. 

She said, “Imagine these are all the spoons you have to ‘spend’. Now, tell what you do in a day.â€

 ðŸ¥„ wake up and exercise… one spoon

🥄 shower… one spoon

🥄 blow dry hair…. one spoon

🥄 walk the dog…. one spoon

🥄 tidy up the house… one spoon 

These activities already cost 5 spoons and she didn’t even leave the house yet! The list continued, until her friend had one spoon left and had to choose between cleaning up after dinner and going out with friends. 

Her friend finally understood, asking her, “How do you do this every day?†She answered, “I have learned to live life with an extra spoon in my pocket, in reserve. You need to always be prepared.

People with invisible illnesses that are chronic have to consider each activity and its net spoon cost. Some days there are more spoons to spend, some days there are hardly any. Life with chronic disease is a daily struggle. Utilizing good nutrition to procure extra spoons can make the world of a difference. Never underestimate the value of the food on your spoon!

Ehlers Danlos Syndrome: What You Need To Take To Improve Symptoms & Feel Better

Woman with back pain

Ehlers Danlos Syndrome (EDS) is an illness with many symptoms resulting from a defect in the way collagen is produced. While there is no cure at the moment, there are ways to support collagen production in the body to decrease symptoms and help patients regain quality of life.

Eating a healthy diet low in processed foods is recommended. Further tailoring of diet to optimize nutrition can be done with a registered dietitian. Specializes bloodwork can be utilized to determine vitamin and nutritient deficiencies. Supplementing with vitamins and minerals can  help to prevent and/or ameliorate these deficiencies which can make symptoms worse. The following is a short list of supplements considered helpful to those with Ehlers Danlos Syndrome. As always, check with your physician and dietitian before taking anything new. 

For excessive bruising, supplementing with Vitamin C can help. One study found that Vitamin C supplementation, even in those not clinically deficient, helped to reduce bleeding, wound healing time, and increased muscle strength. 

L-Carnitine is an amino acid. It helps to transport fatty acids, and is involved in the production of energy for the body. Studies indicate that those with fatigue who supplement with L-Carnitine experienced a decrease in their excessive tiredness. 

Magnesium is an important mineral. It helps with muscle soreness, sleep, inflammation, anxiety, and brain health. Magnesium also plays an important role in the synthesis of collagen. Unfortunately, oral magnesium supplements are not well absorbed. The best form of oral magnesium is in chelated form. Bathing in Epsom salt is also a good option, absorbing the magnesium transdermally. Please note that magnesium can be dangerous if taken with certain medications or with certain health conditions. Always ask your physician before taking magnesium. 

Methyl Sulphonyl Methane (MSM) is a compound with antioxidant and anti-inflammatory properties. It has been shown to reduce cytokines production, which can decrease inflammatory markers in the blood.

The supplements mentioned above are a good place to start your research into figuring out what will work best for you. There are many ways to alleviate the symptoms of Ehlers Danlos Syndrome. It is important to make a plan for yourself together with your physician to get relief. If each modality gives you some benefit, collectively they can all add up to a significant quality of life improvement.  For personalized supplement recommendations, make an appointment with Nasar Nutrition.

Mast Cells and Food: What You Need To Know

Blank notebook

While there are different names for mast cell diseases, most of them have similar symptoms. Some people get the diagnosis of Mast Cell Activation Sydrome (MCAS), while others might get a diagnosis of Mast Cell Activation Disease (MCAD). The truth is, they both fall under the umbrella of Mast Cell Disease, as does Mastocytosis.

No matter the diagnosis, it can be difficult to figure out which foods are causing an issue for mast cell patients. The best way to address it is by keeping a food & symptom diary. You can use a notebook or an app to jot down what you ate, what time you ate it, and any symptoms you experience. 

 A food diary allows me, as the dietitian detective, to look for patterns. Sometimes I find a specific food is a culprit, other times I have to scrutinize the data. More often than not there is a common additive in foods that are being eaten unbeknownst to the patient. So, while there is no pattern in the foods consumed, the ingredient list shows otherwise. 

Talk to your doctor or dietitian about keeping a food and symptom diary. 

Want to try a low-histamine diet to see if it will help your mast cell disease symptoms? You can see a list of the complete low histamine foods to avoid HERE. Check out my low-histamine meal plan giveaway HERE.

Taking the Keto Plunge

Veggies

If you have done your research and are ready to start a ketogenic diet to help alleviate symptoms, here are some tools to have on hand:

1) A blood ketone monitor such as the Keto Mojo found HERE . You will need to check your ketone levels after meals to see how foods affect you.

2) Keto friendly flours such as almond flour, coconut flour, and flax meal. You can make breads, crackers, and even desserts from these products.

3) Water- lots and lots of water! It is so important on the ketogenic diet to drink at least as much fluids as you are consuming in calories. For instance, if you are eating 1800 calories per day, you need to drink at least 1800 ml of water.

4) Fats. But here’s the thing- you don’t need tons of meat and heavy cream. A heart healthy alternative to keto is using olive oil, avocados, and other plant based non-saturated fats such as walnuts and almonds. 

5) A dietitian! Calculating your macronutrients can be exasperating. Making sure you get enough micronutrients is no picnic easier. Consult with a registered dietitian trained in the ketogenic diet to help you navigate this way of eating.

The Ketogenic Diet

What should I eat?

You may have hear people talk about the keto diet for weight loss, but studies indicate the ketogenic diet can be helpful in decreasing symptoms of some neurological diseases & chronic pain sufferers. Most people often follow an Atkins-esque bacon, butter & eggs plan. Sounds disgusting doesn’t it? That’s why I developed a version of the ketogenic diet specially tailored to those with chronic inflammatory diseases that lends towards a Mediterranean diet. You can eat healthy and get into ketosis! Contact me to learn more about how this way of eating can work for you.