Psychology and ME/CFS – The Latest Talk

The below videos were recorded to give a simple overview of the role of psychology in M.E., a synopsis of various treatment modalities such as The Lightning Process, Reverse Therapy and CBT, and an overview of treatment at The Optimum Health Clinic.

Video 1: An introduction to psychology and M.E.

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Chronic Fatigue Doctor Recommendation: Cut out Sugar

Any chronic fatigue doctor will tell you that sugar is a poison that everyone with this illness should avoid completely. Glucose is sugar in its simplest chemical form. Carbohydrates are all foods that break down into glucose when eaten and include sugar and starch.  They are broken down into glucose –the only form in which it can be absorbed by the body and turned into energy. This glucose enters the bloodstream as soon as digestion is complete. Normally, the pancreas then reacts by producing a hormone called insulin, which takes the glucose out of the blood and into the cells. The body is constantly attempting to regulate the blood glucose levels. For optimum health, it must provide energy to the cells which need it without leaving unwanted glucose circulating in the blood.

Blood Sugar and Glucose

When carbohydrates are eaten in their refined form, as in white sugar, sweets, chocolate, white flour, the body digests it extremely quickly.  Because it is processed so rapidly, the glucose enters the blood in a violent rush. Every time these foods are eaten, the blood sugar levels rapidly rise.  In a panic, the pancreas can over-react and produce too much insulin.

Blood glucose then takes a dramatic drop, and can end up being for too low for the body to function and feel good. This is called hypoglycaemia. When this happens, the body believes that there is not enough energy, and begins to cry out for more carbohydrates. This is when most people experience intense cravings.  Eventually this can lead to weight gain amongst many other problems including exhaustion, foggy head, premature aging, and all symptoms associated with ME. This is why any chronic fatigue doctor will recommend avoiding sugar.

If this over stimulation happens too often, the pancreas can become exhausted. Eventually it may start to produce too little insulin and then too much glucose remains in the blood (hyperglycaemia). In its most severe form, this condition can become diabetes and increased risk of cardio-vascular disease.

What Can Go Wrong?

Low blood glucose (hypoglycaemia) and high blood glucose (hyperglycaemia) can have similar and wide-ranging effects. These may include irritability, aggressive outbursts, nervousness, depression, crying spells, vertigo and dizziness, fears and anxiety, confusion, forgetfulness, inability to concentrate, fatigue, insomnia, headaches, palpitations, muscle cramps, excess sweating, sugar cravings and weight gain, digestive problems, allergies, blurred vision and lack of sex drive, dizziness or irritability after 6 hours without food, being addicted to sugar or having cravings for carbohydrates, needing more than 8 hours sleep at night, needing stimulants to get you going in the morning, low energy, feeling drowsy during the day, feeling too tired to exercise, having lower energy than you used to, sweating a lot, excessive thirst or sometimes losing concentration.

Symptoms

Glucose intolerance will most likely correct itself in time, if you follow the nutritional diet that is recommended by your chronic fatigue doctor. Avoiding sugar and carbohydrates with a high glycemic load is an important part of the dietary recommendations. It is advised to:

• Eat protein with breakfast lunch and dinner. If you snack include protein in the snack e.g. nuts, seeds, fish, poultry, eggs, organic red meat
• Learn to read labels: 4 grams of sugar = 1 teaspoon.
• Always eat breakfast preferably with some protein.
• Avoid sugar, and foods containing sugar such as honey, alcohol, dried fruit and fruit juice.
• Avoid foods containing preservatives.
• Avoid convenience foods. They are almost certain to contain refined carbohydrates and various harmful chemicals.
• Avoid tea and coffee. Caffeine causes your body to release sugar from storage into your blood stream, causing a rapid rise in blood sugar levels. Decaffeinated coffee is also best avoided, as it still contains other stimulants which cause the body to raise blood sugar again.
• Avoid (or cut down) cigarettes.
• Do all you can to avoid stress (as it also raises blood sugar levels).
• Take regular exercise.
• Eat moderate and low glycemic foods and avoid the refined and processed high glycemic ones . If you eat high glycemic unrefined carbohydrates (like potatoes or parsnip), eat them with protein to slow down the sugar release.

It is important to remember that not all carbohydrates are the same. Traditionally carbohydrate foods have been classified according to their glycemic index. The glycemic index measures how quickly each carbohydrate is broken down into sugar by the body, causing a rise in blood sugar levels. The higher the index the higher the impact on blood sugar and insulin levels.

The glycemic index, however, is only provides information on the speed of release of the carbohydrate, either ‘fast’ or ‘slow’.  Unfortunately, it doesn’t tell how much of the food actually IS carbohydrate. The glycemic load of a food is the quantity of carbohydrate times the quality (the glycemic index).

In general, most green vegetables, beans and pulses and most fruit have a low glycemic load. Refined carbohydrates including white breads, some pastas, grains, rice, sugar and all processed foods with sugar added have a high glycemic load. Talk to your chronic fatigue doctor for more information.

Epsom Salts for Fibromyalgia and Chronic Fatigue Syndrome

Fibromyalgia syndrome chronic fatigue is linked to toxicity and low levels of vital minerals such as magnesium sulphate. Epsom salts are a good way to increase magnesium levels and help with detoxification.

While Dead Sea Salts have benefits, they are mainly made from magnesium chloride which does not promote liver detoxification. Epsom salts are made of magnesium sulphate. The best way to enjoy the benefits of these salts is to pour them into a bath and soak inside of it, allowing their properties to be absorbed through the skin.  Scientific studies show that a 15 minute bath at 50ºC with a 1% solution of Epsom Salts can significantly increase levels of magnesium and sulphate levels in the blood stream, with an increase in magnesium excretion in the urine.

To achieve a 1% solution, a standard UK bath of 15 gallons requires 600grams, (just over a 1lb) of Epsom Salts. The water should feel slightly soapy. Generally, there are no side effects, but those with Fibromyalgia Syndrome Chronic Fatigue can start on smaller amounts of Epsom Salts and build up to the 1lb per 15 gallons.

Magnesium has been found to be deficient in many people who have Fibromyalgia Syndrome Chronic Fatigue. Oral supplements are sometimes not so easily absorbed, so baths can be a better option.

Magnesium deficiency can cause the following symptoms:

• Fatigue
• Constipation
• Muscle pain and weakness
• Tension
• Muscle twitches
• Muscle tension, tremors and spasms
• Hyperactivism
• Nervousness
• Irregular heart beat
• Depression

Sulphate

Sulphates are very helpful in detoxifying the liver. The liver detoxifies in two phases, and sulphur is very important in the second phase of liver detoxification. This pathway can come depleted by overuse of certain drugs or exposure to toxins, as well as from molybdenum deficiency.

An under-functioning sulphate pathway could result in the following:

• Inability to detoxify
• Unable to metabolise oestrogen leading hormonal problems
• Inability to metabolise histamine leading to imbalances in this neurotransmitter
• Inability to metabolise certain food additives causing multiple food intolerances that are often found in people who have Fibromyalgia Syndrome Chronic Fatigue
• Gut ecology imbalances
• Unable to metabolise many neurotransmitters, steroids and thyroid hormones, leading to imbalances in these neurotransmitters and hormones

The Benefits of Epsom Salts for People who have Fibromyalgia Syndrome Chronic Fatigue Include:

• Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure.
• Improved ability for the body to use insulin, reducing the incidence or severity of diabetes.
• Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances.
• Improved nerve function by electrolyte regulation. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.
• Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.
• Reduced inflammation to relieve pain and muscle cramps in those who have Fibromyalgia Syndrome Chronic Fatigue
• Improved oxygen use.
• Improved absorption of nutrients.
• Improved formation of joint proteins, brain tissue and mucin proteins.
• Prevention or easing of migraine headaches.

Chronic Fatigue Syndrome Diet for Food Intolerances

A chronic fatigue diet must deal with with allergies, since most people who have chronic fatigue suffer with allergies. A person has an allergy when their immune system over-reacts to a substance that is not normally harmful. Allergies can be tested by a doctor, and are less common than intolerances. People are usually born with allergies as they tend to be genetic, and cannot be treated. Nut allergies are a common example.

Intolerances, on the other hand tend to develop due to imbalances in the body such as poor digestion. Doctors are not as likely to understand intolerances, are therefore tend to not deal with them. Intolerances can be treated by balancing the underlying problems and going on a chronic fatigue syndrome diet.

Common allergies and intolerances are foods, chemicals, moulds, dust animal, rubber, certain metals, and prescription drugs. They can both develop at any time.

What are Intolerances as Opposed to Allergies?

Symptoms of intolerances can include the following:

• Migraines
• Nasal problems
• Eczema
• Dermatitis
• Hayfever
• Asthma
• Joint pain
• Fatigue
• Frequent bloatedness
• Facial puffiness
• Hives
• Skin rashes
• IBS
• Sinusitis
• Brain Fog
• Muscle pain

Intolerances can be caused by changes in the environment of the gut, which can change the reaction of the immune system in general and to foods. A chronic fatigue syndrome diet needs to lower the immune reaction in the gut since they are the root cause of all intolerances.

The “good” bacteria in the gut is essential for managing the immune system and promoting immune tolerance. Our gut also has a mucous lining which is very important in allowing good bacteria to adhere and stick to the gut lining, as well as modulating our immune response. When this mucosal lining becomes depleted, good bacteria can also diminish. Additionally, excess “bad bacteria” can then flourish, and the immune system can become chronically over-reactive. This is known as a pro-inflammatory condition.

A pro-inflammatory condition increases the release of certain chemicals by the immune system called “cytokines.” Cytokines make us feel groggy, experience pain and tiredness, or have headachy and experience flu-like systems. Most people don’t realize that it is not actually the food that makes us feel less than optimum, but in fact it is the immune system response and release of cytokines. That is why a good chronic fatigue syndrome diet is so important.

Intolerances can also lead to “leaky gut” syndrome, which means that the junctions between the cells of the gut lining become wider than they should be, allowing in food and other particles into the blood stream which should not be allowed through.  This causes an immune system response and leads to problematic gut ecology, resulting in bad bacteria and a reduction in the mucosal stomach lining.

The Causes of Bad Gut Ecology Include:

• Chronic emotional and mental stress lowers the immune system and reduces important enzymes which digest food correctly.
• An excessively sugary or poor diet feeds bad bacteria. A good chronic fatigue syndrome diet is vital for repairing the gut.
• Chronic constipation
• Anti-biotic usage which lowers good gut bacteria
• Toxins and pollution

Foods to avoid:

• Food additives and preservatives
• Common intolerances include: wheat, cow’s dairy, eggs, corn, caffeine, peanuts, chocolate, yeast, alcohol and shellfish.
• Sugar and all refined white flour foods.
• Tap water, switch to filtered water

A Chronic Fatigue Syndrome Diet Should Include:

• Cabbage, papaya, and liquorice tea which are all gut healing
• Fibre such as vegetables, lentils and beans which encourage growth of good bacteria
• Plenty of omega 3 and 6 which promote a healthy mucosal gut lining
• 12-16 glasses of pure water per day to flush the bowel.

Lifestyle Changes Include:

• Chew your food thoroughly
• Avoid non-organic personal hygeine and cosmetic products
• Buy household cleaning products in their most natural unadulterated state
• Ensure you are managing stress levels; regular meditation, yoga, breathing exercises, warm baths, massage, moderate intensity exercise are all great
• Therapy or bodywork to deal with stress when on a chronic fatigue syndrome diet.

Good Supplements Are:

• Saccharomyces boulardii, a healthy yeast which helps modulate the immune system response, promotes the growth of good bacteria in the gut and reduces bad bacteria. It also promotes a healthy gut lining
• Essential oils, omega 3 and 6s,which may strengthen the lining of the gut.

Adrenal Chronic Fatigue Syndrome

Adrenal chronic fatigue is at the root of much illness. The adrenal glands manufacture many hormones, including the fast acting stress hormones, adrenalin and noradrenalin,and the slower acting cortisol and DHEA. These hormones provide us the energy we need to feel energetic and experience a sense of wellbeing. They also help us to deal with motivated and enable us to deal with the stress we face in our lives.

When we are stressed, the body releases adrenalin and nor-adrenalin to deal with the physical danger. This is called the ‘fight or flight’ response. Once the danger is over, the body should naturally go back to a relaxed state and the adrenal gland returns hormone levels back to normal.

However, our modern way of living can create continuous levels of stress for extended periods of time, causing adrenal chronic fatigue. This means that the adrenal glands are constantly pumping out stress hormones. In the initial stages they will produce abnormally high levels of adrenaline, nor-adrenalin, cortisol and DHEA.

Eventually, the adrenals become so overworked that they become fatigued.  The body is no longer able to produce enough hormones to deal with the stress, and so we experience tiredness, anxiety, and often the  extreme exhaustion associated with adrenal chronic fatigue.

The adrenal glands are also intimately linked with our blood sugar levels. Our body must maintain fairly consistent blood sugar levels. When we are stressed, our adrenalin causes stored glucose in our liver and muscles to be released, raising blood sugar levels, in order to feed cells, so they can respond with either ‘flight or fight.’ If the glucose is not used up by cells, the body will have to release insulin to reduce blood sugar levels again. This in turn can cause them too fall too low. Low blood sugar can then stress the adrenals again, forcing them to release adrenalin which raises blood sugar levels back to normal again.

This vicious cycle can cause energy dips during the day, low energy, dizziness and irritability, symptoms that are generally linked to adrenal chronic fatigue.

How does this imbalance affect your health?

Common symptoms of low cortisol:

• Blood sugar imbalances such as continual hunger, craving, jitters, and a light headed feeling.
• Digestive problems
• Poor immune system, which leads to illness and chronic pain
• Hormonal problems such as PMS, lack of sex drive, prostate problems.
• Mental and physical fatigue
• Depression
• Sleep disturbances such as insomnia
• Headaches
• Low blood pressure
• Waking too early in the morning

Symptoms of DHEA deficiency include:

• Persisting fatigue
• Depression
• Anxiety
• Hypersensitivity to noise
• Loss of libido
• Dry eyes
• Dry skin and hair
• Loss of head hair, axial (armpit) hair, and pubic hair.

The following dietary guidelines are recommended for Adrenal Chronic Fatigue:

Cut Out:

• Sugar and all refined carbohydrates in food and drinks
• Processed and refined foods as they can contain chemicals which can deplete the body of nutrients.
• Cut down or cut out alcohol and caffeine as both can stimulate and stress the adrenals

Increase:

• Vegetables, beans and pulses for fibre, as they are full of nutrients and can help balance blood sugar.
• Low Glycemic foods
• Eat protein such as meat, fish, dairy,nuts and seeds, eggs and grains and legumes and quinoa grains. Protein helps slow the blood sugar release and balance blood sugar levels and protein is required to produce adrenalin.
• Eat plenty of fruit and vegetables as they contain bioflavonoids which are anti-inflammatory and boost the immune system and promote adrenal health.
• Eat plenty of the essential fatty acids as they support blood sugar balance and are anti-inflammatory. These foods include oily fish like tuna, salmon, herring mackerel, sardines, anchovies and trout. Other foods include nuts and seeds like brazil nuts, pumpkin seeds, almonds, walnuts, macadamia nuts, sunflower seeds and linseeds.

Lifestyle changes for those with Adrenal Chronic Fatigue Include:

• Eat regularly to keep the blood sugar levels stable.
• Identify the stresses in your life and work towards reducing these. These stresses could be mental, physical, emotional or environmental.
• Take sufficient rest.
• Sit down to eat and view this as a relaxation time, eat food you enjoy and chew well.
• Relaxation techniques such as yoga, meditation, tai chi, massage and walking in the fresh air are very important
• Exercise is good for releasing tension. However, if your adrenals are exhausted, make sure the exercise is gentle to avoid further stress.
• Massage, shiatsu, cranial sacral, reflexology, and other bodywork can help balance the adrenals glands and promote relaxation.
• Don’t take life too seriously, enjoy yourself and learn to laugh as often as possible!