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mytwistedhome · 4 years

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Pomefiore and Ignihyde when they find out you have Anorexia

Trigger warning to anyone who suffers with an eating disorder!!

I decided to write these headcanons because I've been having a really tough two weeks, and thinking of the twst boys makes me happy...

I hope this can maybe bring comfort to someone else, or at least provide some bit of entertainment. My intention is not to cause harm or trigger anyone. That is the last thing I want.

Other dorms will be coming as well! I already started working on all of them, but I just haven’t finished them. They will most likely be posted the next time I have a bad day //

One more quick thing: I will be posting requests this week! I’ve already broken several promises that I made in regards to the time I’d post, and I feel horribly guilty. I’m sorry for the wait. I know I shouldn’t tell you to expect something on a certain day and then delay it for weeks. I should be honest about my efficiency, and I am sorry.

I'm also sorry for not responding to message (this applies to all my blogs...) I see them, but then forget about them, and then cower away because I feel like I'm already too late. I hope this little apology is enough to suffice... I'll apologize properly to every person when I find the courage. I know I shouldn't be doing this to people who've been kind to me just because I feel unwell. Please know that I am very sorry, and I'm trying to be more responsible and less careless to those around me.

💜

Vil Shoenheit

So that's why your skin is so dry and you have bags under your eyes

He scolds you at first. He believes that you’re starving to get a good figure, and he tries to inform you that doing so is unhealthy and that being malnourished actually makes a person quite ugly.

As if you haven’t already heard all this before

You try to tell him that you’re not doing this to look good. At least, not anymore. Sure, it started out as a way to lose weight, but it soon became an obsession much more meaningful than beauty or weight-loss.

He doesn’t understand. Why would you deliberately hurt yourself like that? Especially when you’re aware of all these negative outcomes?

Nevertheless, he is still very worried about you

He wouldn't normally concern himself with such a personal problem, but he would feel so guilty if he just stood back and watched you whither away

So, he does, indeed, go out of his way to try and help you

He finds a psychology book about eating disorders in the library, and he reads it in its entirety

He is... quite disturbed. He never imagined that you could be suffering so badly.

He's smart enough to realize that he, himself, can't do anything to make you better

He encourages you to seek professional help, and he even searches for phone numbers you can call and therapists/counselors close by of whom you can see

You are really touched by his efforts to find help, and you promise him that you will see one of the counselors he recommended

But... several weeks go by, and you haven't done anything

Vil grows furious. Don’t you want help!?

He takes your lack of seeking help rather personally... He went out of his way to provide with the things he felt that you really needed. Don’t you appreciate that? Don’t you care about yourself? What more do you want him to do?

You try to tell him that you don’t want him to do anything, that you’ll find help when you’re ready--

Vil isn’t buying that

What does “ready” mean, anyways? When you’re already in the grave?

He’s a bit harsh on you... He points out the patches of dry skin along your neck and chest, the way the hairs of your arms always stand on end from goosebumps, the metallic taste in your mouth...

Are you happy with those things? Do you really want to live this way?

You try and try to explain to him that it’s hard to get help and go back to eating normally

It spirals into an argument...

Vil is done with this. He did what he could and got you the resources you need to begin recovery. Once you decide to get help, he will be there for you. He will be there whenever you reach out for support, comfort, or care. But, until then, don’t talk to him about it. Don’t complain about your misery until you have sought proper help. It’s your fault at this point, isn’t it?

Rook Hunt

He had noticed that you were very quickly losing a lot of weight

He was concerned, but he never imagined that the problem could be something so serious

You're actually surprised with just how much he's concerned. You thought that if there was anyone to romanticize such a disease, it would be him

But he seems to know more than you thought about such disorders

He begs you to get professional help, and he is quite a bit more pushy and earnest than Vil is...

You try to explain to him that no doctor or therapist could ever help unless you were READY and WANTED to be helped

Well, he doesn't understand why you don't want help

He's pushing and pushing you... begging you to seek a professional

You get so frustrated that you turn and leave. He just doesn't understand!

And now Rook is even more distressed. How will he ever get through to you? How can he ever help you?

Now, every time he sees you, he looks at you with such sorrow

He sadly remarks upon how your beauty is fading... and how he fears that your life may be fading as well

Your heart aches to hear such sincere worry... Your chest feels tighter than it normally does as you crumble with guilt

You promise yourself you'll get better... Just so you won't have to see Rook with a horribly sad expression whenever he passes you

You start eating more in front of him to ease his worry, which does work a little bit

You add about 400 more calories to your usual intake--enough so that your "recovery" becomes visible through the way you bounce with energy

But you stay up late at night, running laps and doing situps to burn off some of that intake

And you keep losing weight

In fact, it's worse now because your body is aching from the unfamiliar intake and exercise...

Well, at least you look better

At least you have Rook fooled

Or so you think. It'll only be a matter of weeks before he catches onto your schemes and grows so distressed once again

He tries to sit you down and have a talk with you... He just really wants you to get help

Epel Felmier

Poor Epel finds out after he witnesses you collapsing in the middle of the hallway when no one else is around

He panics and rushes to your side, trying to see what is wrong and how he can help you

You blacked out for several seconds, which is why you collapsed, but even though you have your vision back, everything is still very cloudy and you are too weak to stand up

This makes Epel panic even more

You try to calm him down, despite your weakness

"it's okay, Epel...! Just get me something to eat. Please, I need something to eat. Hurry!"

He is a bit confused, but he does what you say, and he rushes off to find you some food

While he is gone, you try to stand, but to no avail. Your stomach aches with hunger and you are cold all over. Your body just feels so miserable

He rushes back to you with an apple and places his hands on your shoulders in concern as you quickly eat it down

That apple... It's the best thing you've ever tasted, but it's gone too quickly, and your mouth waters for more as the last bites slide down your throat

Although it was small, it still gives your body such a blissful burst of energy. All your senses are ignited now that you have finally eaten something after such a long fast, and your head is hurting far less

You stand up and smile at Epel, thanking him graciously before turning to leave

Uuuhhhhh.... What was that?

You suddenly collapse on the ground and then are all better after eating a simple apple?

No way is Epel going to let you go just like that. He holds you back, demanding an explanation, for it surely seems you know quite a bit about this bizarre thing that just happened

You try to tell him it's nothing, just a strange thing that happened this one time

Well, then, how did you know how to fix it by eating something?

You quickly lie and tell him you get dizzy sometimes and fall due to low blood sugar

Well, now your story is inconsistent

He presses you for the truth, growing rather angry

His harsh tone begins to scare you, and you tell him... You tell him that, sometimes, you go days without eating, and it of course causes you to grow so weary that you faint

You watch as all the frustration quickly rushes away from Epel's face, leaving his eyes wide and mouth hanging open in shock

"That... That's really unhealthy..."

Oh, great. Not this speech again

But, it actually isn't a lecture about how this is such a "dangerous diet"

Instead, Epel pours out all his concern with a sad look upon his face

He knows that he can't do much, but he assures you that you can come to him if ever things become too tough to handle

You're touched by his offer, and you thank him for his understanding

But, now, everytime he's around, he watches you with care to see if you're doing alright and to make sure you don't fall over again

You hadn't expected him to worry this much...

If Epel ever thinks that things are getting out of hand, he will likely go behind your back to someone who can help for your sake

💙

Idia Shroud

He really wishes that he hadn't found out because now he can't stop worrying

This is the kind of thing that would just be easier to ignore and shut away from his mind

But how could he possibly ignore something as serious as this?

He keeps telling himself that this isn't supposed to be his issue

But... It is his issue, isn't it? If you ended up dying and he knew all along about your suffering yet did nothing to help, than that would mean that he aided in your death, right?

He's really starting to panic. He doesn't what you dead. Not at all

But... What is he supposed to do???

He calms himself down and tries to think

Perhaps if he built you a mechanical body that didn't need food this whole thing would seize to be a problem...

No, bad idea

Well, that will be his last resort if nothing else works...

He messages you and tries to plead with you to please just eat and take care of yourself...

You message back, explaining to him that it really isn't that simple

He decides to ask why you're doing this, and he tries to show through his words how much he really cares

You feel comfortable enough in telling him some of the reasons why you think you started, and why it's now so hard to stop and all you want is to continue with it...

Idia is happy that you were able to open up to him this much, but what is he really supposed to do with this information? He's no therapist...

Well, being vulnerable with you emotions and talking about the problem is at least one step in the right direction, isn't it?

Idia continues to try to be a source of comfort for you, while also encouraging you to seek proper help

Ortho Shroud

Oh, no... He can��t help you with this, can he?

Why can’t he help you? Why won’t you get better?

Surely nii-san programmed him with something that could help you...

Right...?

RIGHT!?

Why aren’t you better?

Why are you doing this to yourself!?

Ortho is a mess... so distressed. He can’t understand--he doesn’t have the capacity to understand such a disorder, and he is so frustrated that nothing he does is helping!

And he does everything

He exhausts himself trying to “fix your mind”

His eyes are wide, yellow irises shaking with misery

Knowing that you are willingly hurting yourself actually traumatizes him...

He can't wrap his head around such an awful mental illness. To him, it looks as though you're really trying to harm, hurt, and even kill yourself by your own accord

Something must be wrong with your brain, but he just doesn't know what!

The poor child is so upset. He's panicked and worried sick

And now you feel even worse

Sorry for ending on such a horrible note... I was originally going to have all the dorms, so Diasomnia would’ve come and saved the day, but I just didn’t finish them.

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theonlyjourneythatmatters · 3 years

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So, let me preface this by saying that I did struggle figuring out food choices and how to get my calories in check. I struggled with a lot. But let me start from the beginning! This is going to be long- so buckle in. Also- get it out of your head that this is a "diet". This needs to be treated like a lifestyle change.

PHENTERMINE

I went to the Weight Loss Clinic in D'Iberville and got the Phentermine. It's not cheap by any stretch, but if you're like me and had zero energy or motivation, and you needed that jump start to get you started, it is worth it. The side effects for me have been mild. I barely slept the first week. They advise to take it early. I was taking it around 7:30-8:00 am. However, even though I barely slept, I did not feel exhausted and worn out the next morning- so there's that. It does make you sweat a lot, and if you're not eating enough, you will get shaky.

WATER WATER WATER

Water is a must, especially if you're taking the Phentermine. It can and WILL dehydrate you super quickly. Either buy a gallon of water to keep with you at all times, or invest in one of those large water bottles off of Amazon.

MEAL PREPPING

I did not wait to start eating better. The Dr at the clinic told me to focus on protein more so than anything else. So I did my research to find out what had the most protein in it. The obvious choices are meats- fish (very good for you, plus it has Omega-3 which is essential for heart health), chicken/turkey, and beef. I'm not a big chicken fan, but it is what it is.

Now, I love fruits and vegetables so paring the sides with the protein meals was not difficult for me.

Most vegetables are not very high in protein- they're also not high in calories. Raw, fresh vegetables anyway. A medium cucumber is about 4 calories. FOUR. WHOLE. CALORIES. For one single raw cucumber! Frozen or prepared vegetables are a completely different story. Fruit, on the other hand, can be high in calories- but the serving sizes are pretty decent.

Snacks were a little more tricky because my favorite thing to snack on is chips. And how many calories are in chips? A LOT. Too much for me to be comfortable giving up 1/3 of my caloric intake for the day, that's for sure. So, I opted for chicharrons and veggie straws.

You can absolutely tailor the meals to your liking- just be mindful of the calories and serving sizes.

Now, let's talk about actual meal prepping. Go ahead and get your eye rolling and sighs out of the way now. I felt the same way ya'll did. Meal prepping takes time. It takes planning. And most importantly, it takes dedication. This is a super important step that you do NOT want to skip if you're serious about losing weight.

For me, it helps when I'm at work because it prevents me from having to go to Taco Bell or somewhere to grab a quick lunch. And don't get me wrong- if you want Taco Bell for lunch, go get it. Do not deprive yourself of the things you want- but work it into your calories. Depriving yourself of the things you like is one of the major reasons "diets" fail. But I digress.

I went to Walmart and bought partitioned meal prep containers.

Just simple containers with clear lids. I'm sure you could find those on Amazon as well- but I didn't want to wait. I also went to dollar tree and got the round containers for my fruit.

BREAKFAST

My breakfast was something simple: cottage cheese and fruit. Some days I had the cottage cheese flips (that had fruit in jelly) and other day I just had a yogurt. Now, I got to Biloxi Nutrition and get one of their meal replacement shakes and that keeps me full all the way through lunch. My favorites are: Banana Nut Bread, Banana Pudding, and strawberry cheesecake. All of the shakes are 220-240 calories so they're great if you're trying to stay under- or if you've blown them on other meals, you could get one for lunch or dinner instead of breakfast. I also stopped going to Dunkin Donuts and Starbucks for a coffee in the morning. If I'm going to eat, I'll grab an iced protein coffee from Biloxi Nutrition. Very few calories and it tastes great.

LUNCH

I cooked all the food for 2 weeks' worth of lunch. I bought chicken and tilapia for my proteins, and black beans and squash/zucchini for my sides. The chicken and fish was cooked in the air fryer with no oil. I did season it with salt, pepper, garlic and onion powder, and some Slap Ya Mama! seasoning. I think I may have also put lemon pepper on some of them. I tried to mix up the flavors so I didn't get bored eating them- different flavors meant it felt like a whole new meal.

I also bought some steak medallions and shrimp. I did buy some frozen, premade veggies: broccoli in cheese sauce, a brussels sprout and carrot medley, and some butternut squash spirals.

I bought minute maid brown rice and mixed it with the seasoned black beans. This gave me a little more of a full feeling (carbs make you feel full) and added texture to the beans. Brown rice is better for you than white, but if you prefer white, you do you, boo boo!

The sweet mini peppers are just halved with cream cheese and Everything Bagel Seasoning (I found it at Walmart). Then I just had cut up strawberries and whole blueberries for something sweet. I started eating those with breakfast and that one container lasts me almost all day.

DINNER

Depending on my calorie count for the rest of the day, my dinners vary. This is a spinach wrap stuffed with 2 pieces of turkey bacon, 1/4 of an avocado, spinach, thinly sliced onion and cucumber, Bitten creamy strawberry dressing, and medium heat banana pepper rings. The cucumbers I allowed to sit in red wine vinegar and a little bit of canola oil while I prepared the rest of my dinner. And the peppers are the same as what I do for lunches.

Sometimes I'll have a big salad with a lot of added stuff (sunflower seeds, pumpkin seeds, lots of veggies, chicken, steak, or shrimp, olives, etc).

SNACKS

I usually eat trail mix, or the 100 calorie pack of nuts. I sometimes pair that with fruit, turkey bites, and/or a stick of colby jack cheese. I also enjoy chicharrons (BBQ is my favorite),

CALORIES

So I know I'm talking a lot about calories. So how do you figure out how many calories something has? Well, for starters, it's on the back of most packing along with the other nutrition information. Duh. But I would assume your question would be more along the lines of "How do I know how many calories are in my meal?" This has a simple answer. Get a calorie counter! There are plenty of free ones that you can use. I use MyNetDiary. Some of the options do want you to use the Premium paid service, but for the last 3 weeks, the free options have worked just fine for me. This app will ask you what your weight goal is, and will set a daily calorie intake for you based on your current weight, your goal weight, and when you want to reach that goal. It will adjust automatically based on your entries.

You can also link smart watches and smart scales to it.

On this app, you can track your calories by meal and snack. You can also track your weight loss, water intake, and goals. What I love about this app is it allows you to scan barcodes of the food you're eating and it automatically inputs the calories and nutritional information. AND it figures out the calories for you, based on how many servings you input. You can find the serving size on the package.

This doesn't work for everything, though. There are some things that you can't scan (restaurants, the drinks I get from Biloxi Nutrition). So with these, you can go online and search the calories or you can ask (Biloxi Nutrition has their values listed on their menu boards).

Portion control is imperative. Especially for calorie counting. It seems crazy that you can have only 3 mini pickles per serving- but pair it with a few almonds and a little bit of cheese and beef jerky and you have a low calorie snack and it's not going to feel like you're cheating yourself.

Log absolutely everything that you eat on the app. You may struggle for the first week but you WILL get it. It takes research and practice, and detailing your menu to the things that you enjoy.

GYM MEMBERSHIP

I got active. I joined the gym, and I actually go and work out. The best part of being active and doing workouts, is that it BURNS calories! What's so great about that? Well, let's say that the calorie app said you need 1500 calories a day to hit your goal weight in the time you allotted. You go to the gym and do a moderate workout on the treadmill or bike (or whatever). You burn 400 calories. Your 1500 limit just went up to 1900. Now, that doesn't mean you have to reach that limit- but you now have more wiggle room to eat something that may be a little higher in calories. The gym I go to has a separate app that you can download and scan the QR code on the machine- it automatically logs it so when I go to enter my exercise on the calorie counter, I can just pull the app up and see my total for the day rather than trying to remember it later on.

I don't get crazy with working out. I DO NOT go every day. The general rule of thumb is 30 minutes of moderate activity per day. Some weeks I go twice, some weeks three times. This also varies based on my schedule. However, when I go, I make sure to spend at least one full hour working out (So if I go twice, that's really 4 days; three times is 6 days, etc). So if you can't make it to the gym every day for 30 minutes, on the days you can go, double your time and do light activity during the days you're unable to go. 30 minutes a day seems like a waste to me- so I make it count when I do go.

One thing you have to remember: muscle weighs more than fat. So while you may see the scale rise in number (if you're focusing on muscle building), you will also see your clothing size shrinking. DO NOT let this discourage you! If you're working out and your clothes are loose but the scale says 5 lbs heavier, you're not failing- you're gaining muscle.

Also, learn to go to the gym by yourself, and be okay with the fact that you may not always have a companion to go with you. Sure, it's nice to have someone along with you- but you're never going to get anywhere in life if you're having to wait on someone to be with you in order to do what you want.

APPLE WATCH AND SMART SCALE

I also started wearing my apple watch every day. This keeps track of my heart rate and my step count (which you can also log on the app- I usually don't unless it's a workout day).

I purchased a smart scale that I can link to my phone. When I weigh myself, it gives me other measurements too. I purchased the RENPHO Body Fat Scale Smart BMI Scale Digital Bathroom Wireless Weight Scale, Body Composition Analyzer with Smartphone App sync with Bluetooth, 396 lbs - Black. It connects to my phone and keeps track of everything in the app. It shows me my BMI, body fat %, water, muscle mass, etc. It shows you how much weight you've lost or gained since your last weigh-in. It also shows how much your BMI has decreased and how much your body fat has decreased. You can set a goal on this app as well- but I haven't.

Another MAJOR thing about a scale- you're going to be tempted to weigh yourself every day to see if you've made progress. DO NOT DO THIS! This is a leading factor in why people fail with "diets". They weigh themselves daily- see no changes (or see the scale go up) and get discouraged. I'd suggest no more than once a week- twice if you must. I try to weigh myself every Saturday (since it was on a Saturday when I started this journey and my initial weight was taken the day before). If I want to see how my week is going, I MAY weigh myself on a Wednesday.

Here are some tips about weighing yourself:

Do not weigh yourself daily

Weigh yourself once a week

Weigh yourself in the morning- you weigh more in the afternoon/evening because you're carrying around everything you've had to eat and drink.

Weigh yourself naked. You'd be surprised how much clothes and shoes actually weigh.

Don't get discouraged by the number on the scale- again, if your clothes are fitting looser, then you're going in the right direction.

Also, please remember- you did not get to the weight you are over night and you're not going to lose it over night. If you're looking for a fast, low-hassle weight loss program, gastric bypass surgery may be more your speed.

WHAT I LEAVE YOU WITH...

If you made it to the bottom of this post, CONGRATULATIONS! I know it was a long read with a lot of information. You may still have questions and concerns- you may still be confused and unsure what your next step is. But the fact that you got to this means you're ready to start.

You've crossed the biggest hurdle, which is understanding that it's not going to always be easy to make the changes you need in order to see the weight loss you want. You're taking the first steps to a healthier, happier you.

If you have any questions or need any help, feel free to reach out to me. I will give advice and suggestions if I am able to help get you on the right path.

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sportspsychology · 5 years

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What about us athletes? Would it be the same diet given our calorie burn is higher ? Well, the answer is no! In my experience, and trust me I’ve tried every single possible diet, I need to eat every 3 hours at least to stay on my normal weight to be able to perform. Dried fruits such as nuts, peanuts, cashews & raisins are a great snack full of calories & with high nutritional value. I stay away from sugar. Increases my muscles tiredness & soreness. I stay away from squeezed juices and go for smoothies instead.

Hydrate a lot. Helps for cramps (I suffer from them daily, even during competition though I take extra care of my diet). And my daily banana provides the potassium my muscles need.

No chinese, please! Chinese food has the highest levels of monosodium glutamates. I banned soy sauce from my list! And check for MSG in every product you purchase.

Every Day Health recommends eating whole foods and avoiding excitotoxins since they may ease fibromyalgia symptoms.

A diet high in whole, unprocessed foods may help with fibromyalgia symptom management.

1. Avoid Foods That Contain Added Glutamate

Glutamate is a neurotransmitter that occurs naturally in the body and in some foods, but it is also added to foods as a flavor enhancer.

The most common form of dietary glutamate is monosodium glutamate (MSG), which must be listed on the label when it’s included in foods.

Ingredients that include the terms "hydrolyzed,” “autolyzed,” “protein concentrate,” or “protein isolate” are also likely to contain naturally occurring monosodium glutamate.

In a study published in 2012, 37 people with fibromyalgia and irritable bowel syndrome (IBS) — which is common in people with fibromyalgia — followed a diet free of added MSG and aspartame for four weeks. Most reported that more than 30 percent of their fibromyalgia symptoms had resolved during that time. Those whose symptoms improved then consumed either MSG or a placebo for three consecutive days per week for two weeks. The group assigned to the MSG experienced a significant return of symptoms.

Foods that commonly contain MSG include Chinese foods, canned soups and vegetables, some types of chips or similar crunchy snacks, and processed meats. To avoid MSG and other sources of added glutamate, read food labels carefully, and don’t buy those that list MSG or ingredients high in glutamate.

2. Choose Whole Foods Instead of Processed Ones

Steer clear of processed foods and choose more whole foods, advises Holton.

Processed foods typically have more additives and less fiber and nutrients than unprocessed foods. Refined carbohydrates — such as white flour, white pasta, and white rice — are examples of processed foods that have been stripped of naturally occurring nutrients.

When choosing carbohydrate-containing foods for your meals, choose whole grains such as quinoa, amaranth, whole wheat berries, buckwheat groats, or brown or wild rice, or have a sweet potato or plain potato in place of bread, pasta, or rice.

"I try to eat whole, real food," says Wildman. "That means cauliflower from a fresh head, corn from an ear, and cage-free eggs."

3. Try the DASH or Mediterranean Eating Plan

Both the DASH Diet (dietary approaches to stop hypertension) and Mediterranean diet have been shown to have real health benefits, including lower blood pressure and cholesterol.

The two diets are slightly different in their specifics, but both are rich in fruits and vegetables, lean proteins, whole grains, nuts, seeds, legumes, and low-fat or no-fat dairy foods.

Many components of the DASH diet reduce inflammation in the body, which can be helpful in controlling many chronic conditions.

4. Avoid Cured Meats

When you buy meat, avoid processed products with added salt or preservatives or meats that have been smoked or cured. This list includes canned meat, sausage, bacon, hot dogs, ham, deli meat, corned beef, and beef jerky.

Also beware of meat products with the words "natural flavor added" on the label. An example of such a product is turkey breast infused with broth (to give it more flavor). Natural flavors are derived from natural sources such as plants, meats, and seafood and may be high in naturally occurring monosodium glutamate.

5. Eat Cold-Water Fish and Fortified Foods for Vitamin D

According to the National Center for Complementary and Integrative Health, vitamin D supplementation may reduce pain in people with fibromyalgia who are deficient in this nutrient.

You can get vitamin D naturally in swordfish, tuna, sockeye salmon, and eggs, and some foods, such as orange juice and milk, are fortified with vitamin D. Vitamin D can also be taken as a supplement or in cod liver oil, which provides both vitamin D and omega-3 fatty acids.

Spending time outside also increases your body’s vitamin D levels, although too much sun exposure increases the risk of skin cancers and eye disease. (5)

6. Choose Dark, Leafy Greens, Nuts, and Seeds for Magnesium

Magnesium citrate supplementation may reduce symptoms of fibromyalgia, according to a 2013 study that showed it was even more effective when paired with amitriptyline, a tricyclic antidepressant. (6)

“Magnesium is necessary for helping to prevent the excitoxicity caused by glutamate,” says Holton.

Magnesium is found in many healthy foods, including legumes (dried beans and lentils), nuts and seeds, avocado, yogurt, bananas, fatty fish, dark chocolate, and dark, leafy greens.

RELATED: 8 Foods High in Magnesium

7. Add in Fish, Flaxseed, and Chia for Omega-3 Fatty Acids

Omega-3 fatty acids may reduce levels of oxidative stress, as well as lower levels of inflammation and boost immunity. Oxidative stress takes place when the body has too many free radicals, or unstable molecules, that damage cells. It is implicated in the development of many medical conditions.

Omega-3s are abundant in wild-caught seafood, walnuts, chia seeds, and flaxseeds. It can also be taken as a supplement.

However, omega-3 capsules are not recommended since they contain gelatin, which contains the amino acid aspartate. Aspartate may active a glutamate receptor on nerve cells that’s implicated in fibromyalgia. Gelatin also contains glycine, a co-activator of that receptor. (7)

8. Include Good Sources of Antioxidants in Your Meals

To combat the effects of dietary excitotoxins on fibromyalgia symptoms, you may need more antioxidants in your diet, as excitotoxins also create oxidative stress.

"To keep this simple, look for foods that add color to your diet, in the fruits and vegetables category," says Holton. "Focus on increasing consumption of items with bright red, green, orange, yellow, and purple hues to give yourself an antioxidant boost."

9. Read the Labels on Packaged Foods

If the ingredients list on a food packaging label is long and complex, put the product back on the shelf, Holton advises. You won't likely see "glutamate" on that label, but you will see other additives that may hide glutamate. Labels should be short, easy to read, and should list ingredients that you could add to a dish when cooking.

Don't be fooled by the words "spices" or "flavorings," since the U.S. Food and Drug Administration doesn't dictate that manufacturers explain what those terms mean on a food label, she says.

10. Avoid Artificial Sweeteners and Limit Sugars

Holton recommends avoiding artificial sweeteners such as aspartame, acesulfame-K, saccharin, and sucralose. Use regular sugar or honey sparingly to sweeten foods.

"It's much easier to wean yourself off sugar if you aren't using artificial sweeteners," she says.

"As you cut back on sugar, you'll taste sweetness in foods more easily. Even Stevia is hundreds of times sweeter than sugar — which makes you want more sweetness in your food."

For general good health, avoid high-fructose corn syrup. When you're fatigued from fibromyalgia, don't choose sugar or the corn-syrup alternative to boost energy. High sugar intake increases risk of weight gain, diabetes, and other inflammatory diseases, including heart disease and cancer.

"Sugar is my nemesis," Wildman says. "It makes me more tired, raises my insulin levels, and makes me supersensitive to things. When I've had sugar, something can startle me, and I'll jump sky high."

“Research suggests excitotoxicity requires a great deal of energy in the body," says Dr. Holton. "High sugar intake may 'fuel' this process.”

Hope all this info helps you keep up & going, crampfree, and with an extra spoon of energy to add to your day!

Source: Fibromyalgia News Today

Every Day Health

#fueldiet #fibrodiet #healthfacts

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