Hey, if we’re going to eat this holiday season, we might as well make it count for more than just a number of calories to feel guilty about, right?
I’ve run into several tips lately, from way too many sources to mention, that offer advice in pairing up what goes into our mouths and trying to benefit what is going on inside our bodies. Aside from the usual discussions about antioxidants and the evils of refined sugar, there have been a few that caught my eye and apply very easily to those of us with autoimmune illnesses like lupus, fibro, R.A and so forth.
Here is a ‘quick’ list (the post, however…) that I thought you out there might want to consider. As always, speak with your medical provider before you make any changes or additions to your diet as they might adversely interact with your current medications. We aren’t saying ask for permission as much as we are recommending that you keep people informed and included in your decisions.
For Fatigue~
When it comes to fatigue – hello! – we with lupus know this symptom hands down. Even if you don’t have lupus or other autoimmune diseases, feeling low energy levels is an indication that your body has depleted it’s resources and running on empty, for whatever reason. The key to avoiding the crash-n-burn is to pay attention in getting enough iron, protein, and B vitamins daily. If you’re worried about your diet – hey, the holidays may not be the time to skimp on getting the fuel that this season will require of you.
To be honest, though, holiday fare isn’t generally known for the right kind of nutrition or carbs needed to sustain our energy levels. What will help keep the engines running are the complex carbohydrates that take a lot of work digesting and, in turn, keeps the fuel supply steady as opposed to those quick bursts those simple carbs (found in desserts) do. Whole grains are the obvious source and they also work at giving us that ‘full’ feeling even before it hits the stomach (more chewing= our minds think we’ve been eating for a lot longer than we actually have been). Some sources of whole grain meal ideas that you can incorporate into your holiday feasts this year can be found at: Whole Grain Recipes.
As a side note, I have kidney involvement with my lupus and find that I crave red meat during times of high stress (not good for the kidneys or, as I call them, the “kids”). I spent seven years as a vegetarian during my twenties and caved in simply because I wanted to spend more time listening to my body rather than fighting with it (my moral issues are still smoldering). Whether caving into cravings is recommended, I will leave that between you and your medical team. What I do suggest, however, is that you consider keeping everything in moderation – just as you would with a dessert when watching your calories. Our bodies are machines and I, personally, think that those cravings are less of a ‘negative feedback response’ signaling something to avoid and more like an engine light going off telling us what we need. We don’t always need a lot, but to give in a little might help our bodies settle into knowing we are listening to them. That, my friends, is the key to living with lupus – working with our systems, because they are fighting enough already.
For Joint Pain~
Obviously, those of us with extreme pain will need pharmaceutical intervention. However, incorporating little doses of those magical antioxidants – especially during the winter months – can perhaps help lessen the symptoms not covered by the meds. One of the key antioxidants being studied for cartilage and bone issues is Vitamin C. This wonder source, pioneered by our beloved Dr. Linus Pauling (Oregon State University), has been linked with a number of proposed health benefits. As with any substance, moderation is the key and science is never exact. When it comes to vitamin C (whether it cures, eases or maintains), it is a natural ingredient found in many food sources and not up for FDA approval (in its natural form, that is). It’s the recommended amount that varies depending on who you talk to. You know that person should be your doctor.
Some of the regular sources of vitamin c that might be available to you this winter are potatoes, broccoli, oranges/tangerines, sweet red peppers, cabbage, cranberries and leafy greens. If you do choose to supplement your diet, it is now commonly suggested that having rose hips in your vitamin c source adds extra benefits to those of us with joint pain and arthritis/R.A. Remember, as has been with every ‘miracle’ substance that has come and gone, focus on moderation and caution.
Okay, I’m going to ’talk’ about it: For Gas~
We’re all responsible for contributing to the world’s ‘air quality’, so let’s just get over it and find ways to minimize our carbon footprint along with improving our health and social lives.
Being a situation derived from unsettled and constricted bowel muscles, avoiding the build up and relieving the spasms are ways to support your peace and joy during the holidays. Sometimes the prevention is a better idea rather than popping a pill in your mouth when the cauldron’s already at full boil. A few things to consider before it’s too late for everyone can be found at the Mayo Clinic.
Once you’ve ‘passed’ the point of no return and want some help, try a cup or two of peppermint or fennel tea. Not only will the heat of the fluid relax you (and your plumbing), it’s also an easy way to get it down there – quick and dirty absorption.
For Migraines~
I’ve heard this before and, for those of you migraine veterans, this might be old news.
As a preventative measure, if you are prone to these monsters, several sites and articles suggest that consuming fatty fish like herring, sardines or trout one or two times a week can ward off a full blown migraine and shorten the duration. The reasoning stems from the fact that these fish contain high levels of omega-3 fatty acids (the long-chain variety) that work on reducing hormone-like chemicals in our bodies thought to bring on migraines and inflammation, in general. These fish are concentrated in their levels and fish is believed the better source that cod liver oil, because of their fats being in triglyceride form making it easier for us to absorb. However, if fish isn’t your thing (especially those awful tasting fish supplements), then perhaps you might consider eating lower concentrated fish versions like salmon or non-fish sources that you can add daily to any meal. A source that I use for inflammation in general is flax seed (about a teaspoon daily in my dinner).
Finally,
For Less-than-festive Moods~
Whether it be irritability or depression (brought on by deadlines, shopping malls or the impending doom of family gatherings and the predictable drama), feeling low is no fun. Aside from us needing to find support sources to help us get through it, there are a few things we can do to help minimize the occurrences.
Starting with food, chocolate is touted as the most favored source of serotonin-boosting properties – especially among women and quite timely for the holiday season. However, be sure to understand that it isn’t just chocolate, but the intensity of the cacao/cocoa bean and its source containing flavanoids (flavanol is the antioxidant). Unfortunately, the darker and bitter the chocolate, the better it is for you. More discussion on the ‘dark’ side of chocolate is mentioned in this blog post from last year in the Well blog (NY Times).
Just a little side note – remember, too, that the more alcohol you consume, the more depressed you become. Those hilarious episodes you display involving lampshades or slurred “I love you, man ” comments become even more depressing when you realize what can be done using the latest phone and video technology. You more solo-oriented types might want to read this before you head out the door~ Drinking and You Fun-loving Free Spirits
At this point, you’re probably shouting: “What can I eat and do?! Geez, Maria! You were supposed to help me elevate my mood!”
Okay, you’re right. Remember those omega-3 foods? Load up whenever possible. However, do we want to realistically link fixing our mood with food? Behaviorally speaking, making that type of mental connection is what make many behaviorists cringe. Our eating is required for our survival. How you are feeling emotionally (recognizing that these feelings can be the result of physiological processes) needs to be considered while you are meeting that basic human need. If you are noticing frequent low moods or experiencing several days of apathy, please find someone to talk to – preferably a professional. Here is a link from the Mayo Clinic that can help you learn more about what medically ‘defines’ depression.
So, if we aren’t talking about low moods medically, then the recommendations I chose have more to do with how you ‘think’ about your mood. There are some pretty easy things we can do anywhere and in any situation that will ‘flip a switch’ in our moods before we start flipping the finger:
Ticked off? Smile. Ready to scream? Laugh. Ready to snap? Stretch. Ready to run? Hug. Ready to brawl? Dance. Ready to stuff your face? Grab a glass of water and find someone to visit with or get a board game going. Anything else? Yep, remember two things:
1) Take a deep breath, and
2) Forgive your mistakes – everyone else is off the wagon, too. You’ll get back on, …no worries.
Not rocket science nor as ‘quick’ as I thought it might be, but I wanted to cover a few things that I know I’ll need to consider these next few weeks. When things get as hectic as I know they will, I’ll be switching to autopilot and who knows where I’ll end up.
