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1BOSSMOMMY's Photo 1BOSSMOMMY SparkPoints: (8,998)
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3/29/14 1:59 P

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I stopped all my medicines as I always had problems with side effects from the. Then I focused on my bedtime routine and making my bedroom a sleep friendly environment. No TV. after 9 and lights out at 10. I spend that hour massaging trigger points and doing visual relaxation or taking a warm bath. When I don't do these things I have a bad night. If I am too active during the day I will have a bad night so I try to regulate my activity by walking every day for 30 min. but once a month I have a full busy day in the city and I hurt all night after shopping all day. Knowing my body limits has helped. I changed what I was eating, avoiding processed foods as much as possible and focusing on fresh fruits and vegetables and tracking my nutrients. I cut out my tea, I never did drink coffee or sports drinks or carbonated pops. My weakness is chocolate so I now reward myself with one square of Dark Belgian chocolate after I have finished a exercise routine. The thought of getting the chocolate is motivation for me to get up and do my exercises. It's taken me years but my flare-ups are down to only a couple a month.

To me HEALTH means Energy. Stamina. Flexibilty. A relatively pain free body. Enjoying healthy food. You are your body, and your weight loss efforts will succeed exactly to the extent that you mange to do the work on behalf of your embodied self. You’ll do much better when you focus on making positive changes to improve your health and well-being, rather than on fighting your bad habits.


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DIETER27 Posts: 6,320
9/10/13 9:39 A

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loads of very informative information. thanks for sharing.

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5/16/13 12:15 A

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Hi!
I just joined this team and I appreciate all of the good tips. I am 64 and I was diagnosed with fibro when I was around 40. It took me 3 years of frustration and going to different doctors before I found out what it was. I have been taking a low dose of Elavil nightly for the past 20 years to help me sleep . It really made a difference in how I slept. I was told that I wasn't getting enough REM stage sleep for my body to repair and renew itself. I know that's true because I never dreamed and I always felt like I was awake but with my eyes closed.
I am retired now but worked as a speech therapist for 40 years. I refuse to let fibro stop me. I still have a lot of pain especially in my hips but I get 10,000 steps a day and that helps. I am anxious to try some of the suggestions for diet. Thank you!

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LISA_TXRED's Photo LISA_TXRED Posts: 12
4/11/13 10:59 P

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@AHEPBURN1
Hi, I'm new to Spark and this group and I was curious if you received any good advice, and whether or not you had seen your doctor again. I've had fibro for about 15 years, diagnosed about 8 years ago.

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TIME2BLOOM4ME's Photo TIME2BLOOM4ME SparkPoints: (144,646)
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2/25/13 9:06 P

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Cut out all processed food.

Do gentle workouts that don't over stress your body. Classical stretch workout helps to untangle the fascia which decreases pain.

James Knight Somatic Yoga DVD set has 2 videos full of techniques to decrease pain if not eliminate it. I love it for getting rid of pain. The DVD is called a form of yoga, but it is unlike a regular yoga stretch. It is different mostly done sitting or laying on the floor with great meditation techniques.

Walking workouts help like Leslie Sampson and Jessica Smith.

Seeing a Dr. who knows about health issues like this will help. Mine is an Anti-aging MD who knows how to effectively treat pain issues and other health issues naturally. I can't speak highly enough about her. She searches for underlying cause by doing lots of very unusual labs which other Dr.'s tend to not do. It allow for her to treat the root cause of the health issues which has helped me big time. It's a very unique approach. She works to detoxify the body, nourish, and cleanse.

If it is going to be it is up to me !!!
MEG-NATALIA07's Photo MEG-NATALIA07 Posts: 679
12/15/12 7:24 P

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Gluten free and mainly grain free has really helped lessen my pain and brain fog.

As have adding Lugol's Iodine, and antronex (a supplement) to my diet.

Moderate low-impact cardio (I have my own recumbent stationary bike)

Making time for 8-9 hours of sleep each night. It may be disrupted, but every little bit more helps.

Relaxing every weekend.


Edited by: MEG-NATALIA07 at: 2/26/2013 (01:03)
GRACE. BEAUTY. LAUGHTER. REST. COMPASSION. GOOD FOOD.


I love to cook and bake. I have compiled hundreds of recipes on Pinterest: Crowd pleasers: Traditional & Lightened versions of timeless favorites, as well as: gluten free, vegan, Paleo & Grain-Free... and a ton of Scones and desserts.
pinterest.com/willdance4joy/


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AHEPBURN1's Photo AHEPBURN1 Posts: 236
12/10/12 11:34 A

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Hi, I'm fairly new to all of this. I'm pretty sure I've had fibro since I was a child but waas never diagnosed until about 6 mths ago. It's very mild but I think it's getting worse. I've opted not to take any medication for it. For the most part I can take an Aleve and it helps with the pain but not always. My main problem is fatigue. I am so tired all the time and it's very frustrating when my 4 yr old wants to play and I'm too tired. Or when my house is a disaster and I just don't have the energy to get up and clean it. Not to mention that my husband thinks I'm a bit crazy. SO I really don't get any sympathy about it.
So what helps with the fatigue? And how often does everyone see their doctor for this? I talked to my doctor about it once when he said he thinks I have it, but we haven't discussed it since.

EAGLES_WINGS's Photo EAGLES_WINGS Posts: 1,860
10/16/12 8:52 A

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Thanks for all the good posts! I am learning lots!

Where two or more are gathered there is love.


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KMBJBB's Photo KMBJBB Posts: 1,140
9/1/12 11:53 P

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My doctor is having me keep a journal of my pain, where it is and giving it a grade of 1-10 depending on how bad. Also, I have to track my foods and drinks for him on that. Since I have so many allergies, I can't take a lot of medicine, so I am on 1 prescription only and it's not doing much anymore.

I do have a lot of bad days, but when checking over the journal, we have found that when I eat meat (beef, pork, chicken) then I have more bad days. When I eat fish, it depends. Tilapia is good, Salmon is good, halibut and cod make for bad days. When I have a totally vegan day, I have no pain or very minimal pan. I am allergic to dairy, so it's pretty easy for me to go totally vegan except for the family is not wanting to.

Just thought I would share that.


Kristina

"Kindness is a language which the deaf can hear and the blind can read." - Mark Twain


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SAMSEE's Photo SAMSEE Posts: 61
8/31/12 2:34 P

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Most important
Pacing myself -- although very difficult with the demands of my family some days
Know my limitations and try not to go beyond (or at least not too far beyond)
Take 15 min/day to lay down with eyes close and rest
Heating pads on shoulders before bed
Walking - I find walking 3 km has helped with the pain and makes me feel good that I've done it. Some days I do walk slower than others but even if I don't feel like it or afraid it will hurt, I go - and 99.9% of the time, feel better for it
Yoga - surprisingly, I often have less pain after yoga even though I can't always participate fully due to painful limitations
Gluten-free??? Only started about a month ago and I tend not to worry about cross-contamination -- but my stomach feels better although still have aches and pains

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LINPHX Posts: 199
8/26/12 4:36 P

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My ounce of prevention is best explained by the following acronym:

Pace myself
Listen to my body
Exercise
Anti-inflammatory diet
Sleep 8 hours
Eat 5 - 6 small meals throughout the day
Drink lots of water and green/herbal tea

I can be PLEASED every day by remembering to do these 6 things!

MAREYEKA's Photo MAREYEKA Posts: 106
8/8/12 5:18 P

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Some people with fibro do do better when they cut meat out of their diets. I've done quite a bit of research because of the articles I write on the topic and most dietitians I speak with say to focus on plant-based diets as much as possible. So, I wouldn't discount this as being true.

On the other hand, I do have a hard time believing that if she does have fibro, the lack of meat gets rid of all symptoms - that sounds very suspicious to me.

Marijke
in Montreal, Canada


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JUDI_ESTES's Photo JUDI_ESTES SparkPoints: (1,992)
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5/20/12 4:14 P

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I really enjoyed reading everyone's comments about prevention. I've learned a lot.

I am trying to break the habit of having the TV on every waking moment. For me, it seems to make stress build up, something about the noise and activity on the screen.

The most, absolutely best prevention for me is my DH. He watches out for me and will be the first one to tell me (gently) that I'm overdoing it and to please take a break.

Hope everyone enjoys a pain-free day today.

In Christ's Love,

Judi

"For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future"

Jeremiah 29:11


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ASHAIXIM's Photo ASHAIXIM Posts: 2,611
5/18/12 4:08 P

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Can any of you confirm or deny this??? My sister has a neighbor and to put it mildly they are a little "quirky". Their oldest daught her fibro (she says...) and insists that the reason she has no symptoms is because she does not eat pork or beef. Her doctor "told her" when she was little (like 11) that beef and pork is what causes fibro pain.

These are the same kind of people who insist that if a cat gets in a crib it will kill the baby by sucking out the baby's breath... so you can understand my skepticism, especially as I can find NOTHING on the internet supporting this...

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LINDAF49's Photo LINDAF49 SparkPoints: (58,520)
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4/15/12 9:37 P

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Dusty Prairie - I love your bouquet of flowers profile pic - and PACING is a main survival tool of mine for these 12 years since diagnosis - do a little , rest a little, do a little and rest a little ...that is how to survive for me. An added suggestion is to keep a calendar or journal with what you DO get done so you can look back and know that you did succeed!! Often the writing down what IS done is better than making a list of things to do - but i do use both methods. Blessings of feelings of accomplishments!! Huge prevention for the doldrums!

Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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DUSTYPRAIRIE's Photo DUSTYPRAIRIE Posts: 8,717
4/9/12 8:59 A

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Pacing. On "bad" days I try to do something for 5 minutes and rest for at least 15-20. That way I don't get at least a little feeling of accomplishment. I hate that "useless" feeling.

Obviously this isn't for everyone, but it works for me.

Bri from Colorado, MDT
LINDAF49's Photo LINDAF49 SparkPoints: (58,520)
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4/2/12 1:35 A

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Made the trip - did fairly well - except didn't plan quite enough protein and had to stop at a resturant on the way home. took me three days to recuperate from three day trip but i feel good tonight and planning a good week of activites in home plus Good Friday and Easter services at church.

Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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LINDAF49's Photo LINDAF49 SparkPoints: (58,520)
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3/25/12 10:45 P

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DIeter27, thanks so much for your good reminders and updates.

I am planning a 3.5 hour drive on Tuesday to return Wednesday or Thurs. to spend many short visits with brother in hospital and has been critically ill for over a month now ...Being in strange situation, foods, sleeping arrangements and stressed emotionally to the max so must aggressively use an ounce...or maybe pounds of prevention in order to maintain.

Taking cooler with water, juice to dilute and lemon aid, and be sure I drink it!!!
Protein in individual servings for snacking ---no sugar!!! Travel and stress really both make me want the old way of eating and is extra hard with low carb and gluten free for celiac too.
Gluten free foods to slip into their meal plans
Soft raw fruits and grated veggies for chewing issues. Package with peppermint tea and others for frequent calming "spot of tea"
My heating pad, one special pillow for sleeping, layered clothes, especially soft things for comfort levels. The lap top for communication and for comfort if I can't sleep!!!
Routine meds plus will start my advil round the clock the night before I leave and maintain lower pain levels i hope -

Please hold me up in prayer for travel mercies, good health and to have wisdom -

Edited by: LINDAF49 at: 3/30/2012 (22:19)
Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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DIETER27 Posts: 6,320
3/20/12 11:31 A

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I just wanted to pass this on to you all. I read an article on 6 ways to Control Fibromyalgia With Diet.
1. Load up on Vitamin D
2. Avoid Additives
3. Say Yes to fish
4. Nix the caffeine
5. Veg out
6. Listen to your body .....stop to rest
Here's to a pain free day to all of you!

D-ABBY's Photo D-ABBY Posts: 10,531
3/2/12 5:08 P

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I am learning to pace myself. Doing too much OR sitting too much will flare me, so I have to learn balance. To the original list:

1. listen to your body and it's signals when to stop to rest.
2. add anti inflammatory foods to our diets.
3. keep a journal of your daily activities to try to modify our daily routines so we don't over do it.
4. be proactive withour doctors to manage our pain.

I would add

5. Go to bed--8 hours per night is vital
6. Learn FlyLady principles (and scriptural principle, BTW) of here a little there a little.
7. Give focus to what I am getting done so I am not discouraged by the things that are not getting done. Progress is the goal.

May we run in such a way that we may win. Think strong. Be strong. Finish strong. (1 Cor. 9:24).

Darlene D-Abby
Jehovah-Nissi, Abigail!

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LINDAF49's Photo LINDAF49 SparkPoints: (58,520)
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2/17/12 2:56 P

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I would like to see this thread active again ... I need to do better with pacing my self and want to know how you actually do that - not just use the word but how do you do it? Use a timer? set the clock for time in bed or time to go to bed? specific meal plan of non-infalmatory foods etc.

Just bit by bit I want to learn this so I don't have to have three day sessions of pain and on the couch following overdoing, instead of living. I am 63 years old but don't want to feel 93!!!!

Edited by: LINDAF49 at: 2/17/2012 (15:28)
Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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REDROSEMARIE's Photo REDROSEMARIE Posts: 5,841
12/6/11 7:44 P

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Sleeping is very important for so many illnesses. I find stress has very bad repercussions because stress and anxiety prevent me from sleeping properly. I am learning how to avoid stress and putting a damper on my anxiety.

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PAULA_YO's Photo PAULA_YO Posts: 223
6/29/11 12:22 P

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The most important preventive step I can take is making sure I get enough sleep, but just like pacing myself, some weeks are better than others.

The other thing I have just been experimenting with is taking a very warm bath/soak in the evening when I've been exercising that day. I just started a pilates course and the teacher suggested it. It's not the first time I've hear that suggestion, but I never did it before. So far the two times I did it I had a more 'normal' reaction to the exercise I did. The one time I didn't do it, I regretted it and tried the next night and it didn't help as much. The last time I added epsom salts which she had also suggested - don't know if that made a difference or not.

To every thing there is a season, and a time to every purpose under the heaven (Ecclesiastes 3:1)

I can do all this through Him who gives me strength. (Phillipians 4:13)

Come to me, all you who are weary and burdened, and I will give you rest. (Matthew 11:28)

And we know that in all things God works for the good of those who love him, who have been called according to his purpose. (Romans 8:28)


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FIBROFIGHTER40's Photo FIBROFIGHTER40 SparkPoints: (1,455)
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6/26/11 9:18 P

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I'm new to the team as well but was only diagnosed over a year ago (I'm 40) so slowing down is such a hard thing to learn. What I have done is learned to pace myself.

I take little breaks from my day whether it's taking a long breakfast (just sitting for 30 minutes) or making sure I read to my 3 year old (making sure I sit down!). After the kids go to bed and I finally get the dishes done, my day is finished no matter how much still has to get done. I find that winding down for an hour or 2 then going to bed I sleep better and I have a lot more energy to do what I need to the next morning. The moment I start feeling stressed or a little overboard I stop. I hate doing it but I make myself. : )

Having Fibromyalgia doesn't mean "I can't do that anymore". It means "I can do it better!"


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SOURCHERRYRED's Photo SOURCHERRYRED SparkPoints: (0)
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4/8/11 1:40 P

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Hey there,
I'm new to the site and to the team, but it's nice to see others who have been diagnosed when they were younger as well. I'm 27 now and was diagnosed when I was 19. I have a hard time when I meet a new doctor/specialist/hospital worker/etc, they always say "YOU have fibro?"

I am a very active person and a very social one as well. I have an impossible time trying to get myself to slow down, or take a break because of a flare up. I know it is just making it worse, but I guess I'm just stubborn! hehe

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EAGLES_WINGS's Photo EAGLES_WINGS Posts: 1,860
4/4/11 7:05 P

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Lots of good tips with foods and pacing oneself. I have a challenge when I am feeling well to slow down because I am tempted to do more since I have energy and I want to live and not always feel like I am in a fibro cage. But, generally I will pay with a darn good flare up or some illness or testy sleeping problems. I also have osteoarthritis which I have to take care of and watch overdoing it, too. But, all in all, I am doing better with pacing myself. I, however, did eat some fatty fried foods over the weekend with a little weekend socializing and celebrations. I just have to keep moving. I have not eliminated all quote, unquote bad foods from my life. I tend to try to modify since I do have a binge eating disorder and I notice that when I do not have "fun" foods a little bit, I will retaliate and binge. My psyche is just wired that way. So, salad tonight. Mix and match. I may get to my goals slower than others but I may stay there longer, I am hoping. I am looking for maintenance as well as weight loss. I am also trying to stop the binging and compulsive eating and emotional eating, all of which will help my fibro if I can curb or stop them. One day at time. All part of learning, growing and beginning to pace myself and adding some of those anti-inflammatory foods to the diet and cutting back on the inflammatory ones.

Thank you for the information. It is very helpful!
emoticon

Edited by: EAGLES_WINGS at: 4/4/2011 (19:07)
Where two or more are gathered there is love.


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SUPERNAE's Photo SUPERNAE Posts: 89
3/25/11 5:50 A

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Yeah, I was diagnosed at 12 and I am 28, and slowing down, pacing, knowing when to stop, still haven't figured it out. I have noticed that a high protein diet has really helped me. I don't call it low carb b/c I still eat carbs, I just try to get extra protein. And I shower as soon as I get done with a workout, it's made a huge difference in how I feel the next morning.

Today is the next step towards the rest of my life.


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MICHELLE311106's Photo MICHELLE311106 SparkPoints: (22,699)
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3/24/11 8:33 P

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That's something a lot of us haven't learned to do. I am 39 and have had fibro since I was 16 and I still haven't learned to pace myself. I am getting better at it but there are still times when I overdo it.

Shell

leader of Auto Immune Conditions
leader of Fibro Friends
Co-leaderMake Life Happen


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BRENDAJOYCE11's Photo BRENDAJOYCE11 Posts: 106
3/24/11 5:37 P

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Thanks for the list of anti-inflammatory foods! I know when I do too much, the next day is going to be heck, a lot of pain everywhere. Still, I haven't learned to pace myself.

It's not the life you live, but how you live your life!


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MICHELLE311106's Photo MICHELLE311106 SparkPoints: (22,699)
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3/12/11 7:50 A

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great tips thanks for posting


Shell

leader of Auto Immune Conditions
leader of Fibro Friends
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MARTHASPARKS's Photo MARTHASPARKS Posts: 2,718
3/11/11 8:59 P

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Overall, when you are choosing anti-inflammatory foods to help reduce your inflammation and pain, choose fresh foods and whole grains instead of heavily processed foods. Here are some tips:

* Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of soy milk.
* Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy.
* Eat more fish and less fatty red meat.
* Stay away from deep-fried foods, and bake or stir fry your meals instead.
* Choose green, orange, and yellow vegetables for your side dishes.
* Drink plenty of water, fresh 100% fruit and vegetable juices, herbal teas and green tea.
If you want to know more, visit my SparkPage to see the blog about Food and Fibro.
emoticon are really good for us, too!

Martha
Central Time Zone
(1 hour slower than EST)
I wish you all JOY and the fulfillment of your dreams.
Baby Step Spark People Team Co Leader
Fighting Fibromyalgia Team Co Leader
Spirited Underdogs Challenge Team
EL


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THE_BLUE_CRAB SparkPoints: (5,434)
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3/10/11 12:48 P

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From what I've read, fish helps with inflammation.

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3/6/11 3:51 P

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Hi Michelle,

Could you list some of the anti inflammatory foods. I have no idea what they may be.

Thanks Lotty

Today is the first day of the rest of your life, make it count.

You must love yourself first.


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MICHELLE311106's Photo MICHELLE311106 SparkPoints: (22,699)
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3/6/11 2:36 P

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an ounce of prevention to try to prevent flares. Add on to the list so maybe we can help others recognize their signals to stop and rest.

1. listen to your body and it's signals when to stop to rest.
2. add anti inflammatory foods to our diets.
3. keep a journal of your daily activities to try to modify our daily routines so we don't over do it.
4. be proactive withour doctors to manage our pain.

Shell

leader of Auto Immune Conditions
leader of Fibro Friends
Co-leaderMake Life Happen


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