Can it really be this easy? Are there really just 3 pieces of better health? The answer is a resounding yes!
Too often, like so many things we tend to make health and even treatment of certain illnesses more complicated than they need to be. As a regular reader of our materials you understand some of this already but let’s try to put it all together today in a simple fashion.
The first piece of the 3 Pieces of Better Health, in fact the mainstay of better health and yes recovery from illness has got to be diet. A plant based Mediterranean type diet. This diet with very limited, to no animal products, plenty of healthy fats like olive and fish oil and little to no refined sugars is not only perhaps the healthiest diet but also quite likely the best for our brains and nervous systems or what we doctors call neuro-protective. So this has got to be your first priority. If you need a refresher, get your ND Diet Plan HERE
There’s no question no matter where you are that physical activity is paramount to your wellness and recovery from any illness. In fact, simply start where you are! If you’re recovering from surgery for example, use that wheelchair or walker as much as you possibly can. If you are completely mobile, walk whenever you can and in fact avoid sitting for more than 20 minutes maximum any given time. Believe or not these deliberate but simple physical activities when done consistently during our day probably do more for blood flow and strength than any other single thing you can do throughout the day. This includes going to the gym in the morning and then sitting all day on the job or at home.
Finally, so much as the written about mindset and health. Make no mistake about it your attitude, your support system, your interaction with family and those you love go a long way towards ensuring you have this third but key piece of better health. And no it’s not without demanding your own needs are met. Add in daily meditation, regular thought provoking reading and simple downtime and you literally have a lifelong winning combination.
We’ll talk much more about the key chronic pain and neuropathy treatment pieces next time and as you’ll see these 3 pieces of better health slide right in a critical way.
Finally, please don’t make your life or health plan more complicated than it is!
Just think of all the time, money and energy you’ll save by simply becoming self sufficient with your shopping and diet, exercising at home and daily mindset & self-care!
How Do You Keep What You’re Eating From Eating You?
The key is beginning and staying with the NeuropathyDR diet program!
The most common nutrition question we get when patients begin to understand the impact their diet has on overall health is
“What do I eat, and when?”
So, what I’m doing today is to describe a typical day of meals and snacks for a patient who is following the NeuropathyDR Diet, which is simple, easy to modify and add variety to on a regular basis. Controlling body weight and blood sugar levels by diet, exercise and lifestyle has a profound effect on your ability to heal and stay as healthy as possible in so many diseases, neuropathy and other forms of chronic pain.
YOU NEED TO KNOW: More and more research says avoiding or minimizing animal products is crucial to health and longevity but you MUST be sure key blood nutrient levels are monitored!!! At a minimum, before starting care we urge you to let us check your blood count, (CBC), HbA1C, complete urine with microscopic exam, liver, kidney and thyroid function tests, Vitamin D, Folate, B-12, Iron and often B6 and homocysteine levels. DO NOT SELF DIAGNOSE & TREAT without expert guidance. Most of us may also require some supervised daily dietary supplementation.
Let’s start with Breakfast
It is very important to consume some protein within one half hour of arising. The reason for this is that it helps stimulate metabolism, protein synthesis, and mental alertness. It also helps us burn fuel more efficiently. My favorite breakfast is a vegetable protein shake, using a dairy-free protein powder with almond or coconut milk. Another good breakfast is a measured serving of gluten-free granola, taking care to keep carbohydrates between 15 and 20g maximum. You could also use a measured serving of gluten-free steel-cut oatmeal.
No more than three hours later, have a snack again, not exceeding 15g of carbs. This could include one half apple or banana, seven or eight almonds for other nuts, etc… Some packaged protein or nut bars can be fine if the carb content is low.
Lunch should universally be some form of salad or cooked vegetables with protein.
You can mix this up with your favorite greens. You could use baby spinach or mixed greens. Microwaved organic broccoli is high in protein and can be mixed with a few vegan “meatballs”. Add 1 to 2 tablespoons of olive oil, some almonds or walnuts, You can use tofu or tempeh or other pant based protein from vegetarian sources.
No more than three hours later, have an additional snack, along the same lines as your mid-morning.
When dinnertime comes, this is the time to emphasize non-starchy vegetables
Some of the best are cooked spinach, broiled or sautéed asparagus, cabbage, beets, squashes, yams, and sweet potatoes, and so on. Keep starches, such as rice and white potatoes, to a minimum.
Be sure to get in a high-quality source of protein. Again, you could use one of the better vegan alternatives, just be careful of gluten and carb content.
Three hours after dinner, have another small healthy snack. This time, try a few gluten-free crackers with some almond or cashew butter. There are also low carbohydrate gluten-free cookies—just be careful not to eat the entire bag, which is easy to do! Another really good choice to satisfy your evening cravings is a small square or two of unsweetened dark chocolate.
So, what’s NOT here?
Well there is no dairy, cheese, or cows milk yogurt. There is no regular consumption of bread; there are no snack foods, soda, or chips. There are no ice creams or pies for dessert. There are no fruit juices, candy, or other sweets. Plant diets are best!
Consider periodic fasts with your doctors help and consent.
More and more research is showing value in periodic fasts of 8-12 hours and sometimes longer. But you CAN get into serious trouble if you are diabetic or on certain medications.
Do you see where we are going here? The fact of the matter is, poor choice of foods is probably responsible for more ill health and disease than any other single factor in the modern developed world.
The key is beginning and staying with the program. Don’t worry about the very rare weekend, or party. Just always stay trying not to go berserk. Be especially careful during holiday periods.
Most of us should consume half our body weight in ounces of clear liquids, most especially (filtered) water, during any 24-hour period.
Be especially careful not to overdo coffee and tea. Limit alcohol consumption to occasional low sugar wine or beer, and very rarely stronger adult beverages.
Once you make a shift, you will realize how simple, easy, and inexpensive this approach to eating–for all of us.
For more information on coping with neuropathy, get your Free E-Book and subscription to the Weekly Ezine “Beating Neuropathy” at http://neuropathydr.com.
Do you remember why we eat? It’s to provide fuel and “building blocks” so our bodies can function smoothly, and repair themselves. Eating Better to Help Neuropathy can help you improve your neuropathy treatment!
In our last few posts I’ve talked about how simple a neuropathy diet can, and should be most of the time
Do you remember though, why we eat? It’s to provide fuel and “building blocks” so our bodies can function smoothly, and repair themselves. Thinking very consciously about this really can help you change your neuropathy treatment!
One of the biggest things I find that helps us is always having a powerful image of how we want to feel, and function! Think about it. Would you rather be building your body with empty calories from highly refined foods or from fresh, “live” foods such as vegetables, fruits and so on.
As part of good neuropathy treatment we are trying to stop or reduce “Inflammation”, the cause of much pain and suffering.
Neuropathy patients especially, need to be able to repair their bodies better, maintain an even blood sugar, and also provide things like magnesium, and vitamins.
In neuropathy, magnesium can help ease pain and restore better sleep. In our neuropathy diet, this would be from eating our leafy green vegetables, fruits and nuts and as part of our supplementations.
The B Vitamins especially help our nerve cells work better. A key neuropathy vitamin is B1 or Thiamine. This one is crucial in neuropathy and diabetes as it helps your body “burn” starches and sugars, commonly called carbs now a days.
Plant food sources of thiamine include nuts, oats, oranges, seeds, legumes, peas and yeast. Cereals are limited in the neuropathy diet, but small portions of things like whole oats: (hint: always measure) can help your belly work better and help keep cholesterol levels in check.
One of my favorite ways to start the day is with ¼ cup gluten free granola with almonds, then, add 1 tablespoon of our pea protein powder, and finally a splash of soy or almond milk. You’ll be keeping your carbs around 15-20 grams and be getting a head start on vitamins if you do this right.
A final word about neuropathy treatment supplements. Neuropathy treatment supplements are often advised in the NeuropathyDR clinics, always under supervision, and knowing what medicines you may be taking.
But always remember, the foundation of your best treatment at home should be eating better to help your neuropathy and prescribed activity, with co-treatments directed by your NeuropathyDR clinician.
*For more information on neuropathy, get your Free E-Book and subscription to the Weekly Ezine “Beating Neuropathy” at http://NeuropathyDR.com.
Patients and Doctors are invited to call us at 781-659-7989 at 12:30 EST Monday, Wednesday and Thursday to talk with the next available senior clinician.
Neuropathy Treatment Challenge
As you probably know actually working with and effectively treating neuropathy can be extraordinarily challenging. Neuropathy is almost never an isolated symptom. Very rarely does it occur just by itself. It is so often the result of many different causes and other conditions.
Fortunately, the most common cause is correctable. As you have read here before the most common cause of neuropathy is prediabetes also known as metabolic syndrome or Syndrome X. This is a lifestyle disorder often caused by years of weight gain, aggravated by cigarette smoking, and inactivity.
The underlying conditions related to other forms of neuropathy such as genetic types can by very challenging!
But there are some truths that are common to all of these types of neuropathy in many forms of chronic pain.
And that is drug only therapy serves to simply mask the symptoms and not treat the underlying illness.
Too often patients who suffer from #neuropathy, #fibromyalgia and other forms of chronic pain can go on this pattern for many years before effective treatment is actually implemented.
This neuropathy and chronic pain treatment of course centers around improving our overall level of health and well being! Physically, mentally, and spiritually. Cleaning up our diets, getting on appropriate exercise programs and minimizing medications is better long term approach.
You must at all costs avoid prolonged self-treatment for pain or other annoying symptoms!
It is not unusual now that we see patients taking large amounts of self-prescribed over-the-counter drugs ending up with liver kidney damage and sometimes organ failure.
Don’t let this be you! Yes of course some medications are necessary to help with pain but using them only to the exclusion of other good self-care is a sure path down the road to disaster.
It’s very important that you take the most appropriate steps to actually improve your underlying health and function as quickly as possible.
For more information on coping with neuropathy, get your Free E-Book and subscription to the Weekly Ezine “Beating Neuropathy” at http://neuropathydr.co
Recent research highlights the relationship between vitamin D and dementia. Turns out maintaining adequate levels of vitamin D may help prevent the onset of brain disease commonly called dementia. Even the news media has latched onto this one. Vitamin D is associated with many diseases and conditions including dementia.
As it turns out and as we have long suspected vitamin D is critical for brain health.
But what about its involvement with neuropathy and chronic pain? Over the last few years we have highlighted it’s role, and the fact that vitamin D deficiencies are associated with chronic pain.
Furthermore vitamin D deficiencies are often associated with peripheral neuropathy.
Often times there is no direct cause and effect noted but we do know that vitamin D deficiency is associated with chronic poor health and many diseases and illnesses.
But why is this? How can one nutrient have such profound effects? The reason is vitamin acts as a hormone. Also acts as a cellular protectant.
One mistake that too many make however is simply blindly taking vitamin D without having it’s blood levels measured. This is a point I cannot stress enough.
You must know your vitamin D levels like you know your height ,weight and blood pressure.
So why not learn more about how vitamin D may help protect you from dementia, as well as numerous other disorders, including neuropathy as well as many forms of chronic pain!
Just use the search function on his site and go through our archives and learn much more about vitamin D!
There’s no other way to say it.
This should be part of routine testing for all patients, no excuses.
For more information on coping with neuropathy, get your Free E-Book and subscription to the Weekly Ezine “Beating Neuropathy” at http://neuropathydr.com