The Link to listen if you rather do that !!!
Welcome to the podcast Fibromyalgia Real Solutions with Amanda Love .You are listening to episode 5.By the way you can listen to this podcast wherever you are in the world and at any time that you wish . I always include show notes for those with “ brain fog” so you don’t have to take notes . If you missed my previous episode on Adrenal Gland function/Adrenal Fatigue then you may want to listen to it before this one.
I do believe that there is a lot of information, both good and bad , out there about fibromyalgia . As an educator who specializes in this area , I think it is my job to point out to you that the beneficial information can be organized in a fashion that will reduce the symptoms of this malady. At the end of the podcast I will give you several recommendations to reduce your insomnia.
My name is Amanda Elise Love and I was diagnosed with fibromyalgia 9 years ago which influenced my decision to enter the field of nutrition and now I am a Registered Holistic Nutritionist who works with those who are suffering from fibromyalgia.
Not to long ago , I found out something that surprised me even though I should have expected it !!!
I live in a city of 43 thousand people where there are 3 physicians practicing their speciality in pulmonary disorders . Or I should say, they were specializing in that area. Come to find out, when a friend of mine wanted to have a consultation for her mild asthma , two of these physicians had restricted their practices to sleep disorders .The third doctor still includes lung problems in his practice but an appointment with him would take three months because his main focus now is sleep disorders. Who knew that getting restorative sleep was such a vast problem with the general public.
So, let’s tackle this frustrating issue right now .
First there are not any rules on how much sleep is enough for each of us as we all require a different amount to function well. There are some that can function well in as little as 5 hours a night . There are others that do better with nine , ten or more hours of sleep . Most of us though need at least 8 hours to feel refreshed and able to function at peak efficiency during the day . While one or two sleepless nights can cause irritability and daytime sleepiness most people can adapt to short -term periods of sleep deprivation.
Here is some information on how sleep begins.
The pineal gland is located at the base of our brain . The pineal glands job is to release melatonin which is very important in regulating the body’s sleep – wake cycle .According to recent studies it also appears to slow down the aging process and who doesn’t want to do that ? It does this because it is a powerful antioxidant agent which is able to seek out and destroy free radicals that are floating around in the brain. Melatonin also protects cell nuclei and the DNA which in turn helps protect our cells from the negative effects from cancer. Melatonin also protects our immune system which is under attack from various infections and stress most of the time.
If you have normal melatonin levels in your body, the level begins to rise in the mid to late evening and remains high for most of the night and goes down in the early morning hours . As we age ,light affects our production of melatonin . It’s important therefore to avoid bright lights several hours before retiring. I suggest that you turn off the TV an hour before retiring and lower all the lights . Then, if possible , light a candle and take an epsom salt bath . I use Dr Teals Pink Himalayan Mineral Soak which has a heavenly aroma . After that find a comfortable place to read by a very low light for 20 to 30 minutes . One more tip if you awake during the night, have a banana by your bedside and eat half of it or more which aids in returning to sleep.
These tips for obtaining deep restorative sleep are just the beginning of a plan to build your arsenal to defeat your insomnia !! For those who are dealing with the symptoms of fibromyalgia, it is critical to address the issue of insomnia because the symptoms of fibromyalgia such as pain and fatigue are heightened by this problem.
Here are a few more tips to add to your sleep regimen .
1. Do this breathing exercise 3 to 4 times a day for a month as it usually takes that long to be effective.Take a deep breath through your nose holding it for several seconds then slowly blow it out through your mouth lasting to the count of eight .This action floods the body with oxygen which provides a benefit to all cells .
2. Consume foods that are high in tryptophan in order to raise serotonin levels . These are bananas , peanut butter , dates , figs and yogurt . Have these as a light snack 30 minutes before retiring .
Regarding tryptophan and serotonin, the brain needs serotonin levels to be high to obtain restorative sleep. Serotonin is a brain chemical that plays a large part in regulating sleep, mood and pain levels. It also aids in digestion , lifts moods, reduces anxiety and eliminates brain fog. Serotonin levels become low under stress especially long term stress. This happens because stress causes the brain to release stress hormones like serotonin which then become depleted .
3. Do not eat a large meal before bedtime. Also do not eat the following foods prior to retiring – pork such as ham , bacon and sausage . Also do not consume nightshade vegetables which include tomatoes , potatoes , and eggplant . Avoid sugary foods which all stimulate the brain.
4. Do not consume caffeine , nicotine or alcohol 3 to 4 hours before retiring. These may seem to relax you at first but they interrupt deep sleep as they are stimulants.
5. Last but not least , think about something good that happened that day and make a mental list of three things to be grateful which is conducive to sleep.
A superior and very effective way to raise serotonin levels is described in my free guide on sleep called The Sleep Fix For those with fibromyalgia . You can find it on the homepage of my website www.amandaeliselove.com On this site you put in your name and email. . When confirmed you will get your free information.
If you have been diagnosed with fibromyalgia and are ready for more information make sure to Subscribe (Free).You can do that on itunes / apple podcast or wherever you listen so you don’t miss out on any episodes. Join me for each episode as I share with you solutions that will lessen your symptoms and bring back hope into your life .If you found this podcast informative please leave a review so others are able to find this podcast Thank you, I appreciate it.
. Looking forward to talking with you soon for the 6th full episode on Fibromyalgia and Candida . If you are ready to see if a holistic nutritionist can improve your Fibromyalgia go to www.amandaeliselove.com where you can schedule a complementary 20 minute call to explore your options . During this call we will discuss your fibromyalgia journey , what your needs and challenges are and we will also talk about your next step . Thank you for tuning in today and join us next time as we explore the condition of Candidiasis.