Food Choices with Fibro V

Gluten is a protein found in rye, barley, and wheat product

Celiac disease is an immune reaction or intolerance to eating gluten, occuring typically in the small intestines It is a condition that overlaps with FM in some people. There is no reason to eradicate gluten from your diet if your doctor diagnosis you with gluten intolerance.

Some foods may impact you differently, even between grains. At home, you can try to see whether a few or all of these foods disturb your FM symptoms, by removing them one by one and keeping a journal to note any development.

Remove old-fashioned grains, breads, and pastas. You can substitute gluten-free replacements, such as those prepared with corn or rice. Also notice many marinades, sauces, and even candies may include gluten.

Breads are a high source of gluten proteins.

To see whether a few or all of these foods disturb your FM symptoms, consider removing them one by one and keeping a journal to note any development. If you find yourself cutting them all out, consider testing more extensively by utilizing a full elimination diet. Start with plain bland foods, adding a new food every few days and journalling any issues and in responses to what. Versions of this diet can be found online. Additionally, talk with a nutritionist. They can help you set up or improve a fine healthy diet that will not cause both the gluten reaction or for your fibro to flare.

Self-Care

I figure today is the perfect day to discuss this topic, as today July 24 is Self-Care Day,!

What is Self-Care?

Self-care, as defined by the World Health Organization, as what a person does for one’s self to establish and maintain health and to prevent and deal with illness. This includes hygiene, nutrition, lifestyle & activities, environmental factotrs, sociao-ecpnomic factors and self-medication.  This includes physical as well as mental & emotional health.

So, basically, taking care of one’s self.  & showing yourself some love.

But this is something us with chronic illnesses have a problems doing.  We tend not to prioritize ourselves in the grand scheme of things.  It is something we need to do to help ourselve help get us better. Not healed, but better.. I guess a more appropriate word would be improved (that is another blog post in & of itself)

So what to do to help ones self? There are a ton of things you could do. Here is a by no means exhaustive list of thngs to help improve your personal health, or self-care.  A search on Google will give you additional ideas as well as suggestions for 30 days of self-care, a cheat sheet or a self-care checklist. I’m sure the list below includes information from these sources.

Self-Care Ideas

• Take a walk
• Meditate
• Call a friend
• Go out for a coffee/drink with a friend
• Read
• Warm bath, or hot tub
• Yoga
• Tale a nap
• Dance or just listen to music
• Sing
• Keep hydrated
• Sexual Acrivity
• Compliment someone else (You’d be surprised at how well this can make you feel)
• Plan kindness activities
• Colour.. or Paint.. Do something creative
• Knit, sew, crochet, macrame, needlepoint. Make something
• Mani/pedi
• Get a massage
• Hug your kids, furbabies, nieces, nephews, grandkids
• Stretch
• Watch something funny – Tv show, movie, theatre
• Plan a dream vaction
• Plan what you would do if you won $25million
• Take a trip to the salon to get your hair done
• Get dressed up just to get dressed up.. If you look good, you feel good
• Journal
• Declutter a space on your home
• Say or find posotive affeirmations. My mirror says “You’re Beautiful”. Who am I to argue wiht the mirror mirror on the wall?? 😉
• Volunteer
• Try something new
• Ask for help!
• Unplug. (This one is difficult for me)
• Plan & eat a nutrional, healthy and delicious meal, bonus if its a new recipie
• Hang with a friend
• Watch funny videos.. I like Jeff Dunhan & Fliffy
• Exercise
• Eat dessert, but not every day!
• Start a new, good habit
• Create a bucket list.. A fanaticl one or a realisitic one, your choice
• Pop Bubble Wrap!
• Watch cute videos online – I love puppy videos, and the kitten ar cute too.. 🙂
• Go for a drive
• Deep slow breathing
• Play with or cuddle with your pet
• Learn a new skill
• Practice positive selft-talk
• Walk outside, feel the grass under your feet. (watch for glass if not in your backyard)
• Forgive. Not for them, for you. it help you heal
• Talk with someone, even a therapist or councillor
• Remove negative people or groups from your social media
• Family activity day
• Make a list of what you are grateful for. Start with being alive, having shelter, and a full belly.. Go from there.
• Sit in front of the campfire – Make smores, spider dogs, or mountain pies
• Learn something new
• Play a sport you enjoy, or watch it professionally

So..  Lots of choices as I said, There are alot of other options out there.  Remember this activitiy, or lack threeof, is to make you feel better.

My Go To’s:

• Meditate
• Slow, deep, easy breathing – helps me sleep
• Read
• Drive – I love to drive.
• Muisc – Listen, sing or dance to.
• Volunteer (I’ve been a Scouter with Scouts Canada in some form or another for almost 20 years. – COVID’s made it a challenge)
• Mani/Pedi – by myself or at a salon
• Hair Salon – Love the head massage when she washes my hair
• Sitting by the campfire, preferably with friends or the Cubs with approapriate libations & snacks
• Massage therapy
• Exercise, when viable.. Walks, jogs, Yoga Aqua-fit, arriba dance, etc..  dependng on pain & energy levels
• Hot Tub. I prefer bewtween 99-102.. Can’t do hotter. 😦
• Huggs 🙂 From wherever safely possible
• Sex, with or without a partner
• Go for a drive
• Compliment somone – their hair, nails, clothing, shoes, etc..
• Forgive
• Colour and/or paint
• Knots. Not a typical activity, but i like the challenge, plus im a Scouter, go figure.
• Socialization with friends & family
• Play or Cuddle with Lilly, my dog. ( See: “She Saved Me” post for more info on her.)
• Call someone or at least check in for only that purpose, to see how they are.
• Think or plan how i\I’d spend lottery winnings
• & the obvious – Journalling. My blog, my instagram & facebook pages help me express myself.

What to Avoid:

• Excessive or inaprropriate drinking or drug use
• Maintaining toxic relationships
• Argue excessively
• Ovedoing an exercise routine
• Stressful situations
• Gambling
• High-risk behaviours
• Voilence to one’s self or others
• Other self-destructive behaviours
• Self-isolation (except as needed for COVID, but even then you can zoom or call or text) aka Social suicide
• Becoming abusive
• Self-defeating Mindsets
• Narcissism
• Self-harm
• Personal neglect – Physical or mental
• Refusing help

What self-care activities do you do?

What new activity would yuo like to try?

What is setting you back?