Fibro Fix Blog — wellness and prevention

Women and Bone Health – What Basics Do You Need to Know? 1

Women often start to pay attention to the health of their bones around the onset of menopause, when there is a relative decline in estrogen production.  But what does the hormone estrogen have to do with bones?  Estrogen is actually necessary in order for calcium to be absorbed into bone.  When the hormone is less available in the body, it impacts the rate at which calcium becomes incorporated into the bone structure. 

Bone is not inert. It is actually a living tissue made up of proteins, collagen and minerals. It is considered a “matrix,” whose elements are always in flux, responding to various nutritional and hormonal conditions within the body.  Calcium, for example, is constantly either being absorbed into bones or released into the blood as needed. The objective, then, is to aim for a calcium balance, meaning that calcium should be replenished in the bones at the rate it is lost.   

Studies show that the greater the density of bones before the onset of menopause, the stronger they remain thereafter.  It is, therefore, never too early (or too late!) to adopt dietary and lifestyle habits that help support strength, mobility and vitality throughout all stages of life.

Some important guidelines to follow: 

• Exercise – Physical activity is one of the single best ways to build and maintain strong bones. One hour of moderate exercise three times a week can not only prevent bone loss, but can help increase bone density, even after menopause.

• Avoid smoking–The toxins in cigarettes can upset the balance of hormones, such as estrogen. Nicotine and free radicals can also destroy valuable bone-making cells. 

• Diet – When it comes to maintaining a calcium balance in the body, there are foods that should be avoided and foods that are particularly beneficial. 

• What to avoid – There is no question that cola is detrimental to bones. Study after study has clearly shown that the high phosphate levels in cola “pull” calcium out of the bones, creating a negative calcium balance.  In addition, coffee, alcohol, salt and refined sugar all can contribute to a poor calcium balance and should be consumed in moderation or, even better, avoided altogether. 

• What to eat: Dairy products are good sources of calcium, but are not the only foods that contribute to healthy bones. Foods high in a variety of bone-benefitting vitamins and minerals – such as vitamins K and D, magnesium and potassium (see below) – include green leafy vegetables like kale, broccoli and spinach.  Almonds, salmon, green tea, and oats are also high in these nutrients.  Generally, a diet that includes several daily servings of fruits and vegetables (especially the dark, green leafy variety) is wonderful for supporting bone health. 

• Vitamins and Minerals

• Calcium is critical to bone health. Approximately 99% of calcium is found in bone and is an essential component in forming its structure.
• Magnesium is involved in bone formation and also affects the concentrations of the active form of vitamin D – a major regulator of bone homeostasis.
• Zinc helps to increase bone formation and mineralization.
• Copper helps keep bones flexible and strong.
• Manganese is necessary for forming the bone matrix into which calcium and other bone minerals are deposited.
• Vitamin C is vital for maintaining the homeostasis (proper balance) necessary for healthy bone mass.
• Vitamin D helps facilitate calcium absorption in the intestine and is instrumental in bone turnover. Vitamin D deficiency is on the rise due to avoidance of sun exposure, certain medications which bind fat (anticonvulsants, steroid drugs, laxatives), and women with low hormone levels. Vitamin D status also declines with age because of a reduced dietary intake, diminished absorption from food, and because aging skin has a reduced capacity for making vitamin D.
• Vitamin K helps to increase bone deposition, reduce the amount of calcium lost and improve bone turnover profile.

My recommended supplement for bone health is FibroCal. Learn more about it here.

The Sleep-Deficit and Chronic Disease Epidemic – Is There A Connection? 1

Sleep is one of the most vital elements of achieving good health and its importance cannot be overestimated. Nearly every system of the body depends on satisfactory sleep quality and quantity for routine healing, repair and restoration.  Insufficient sleep robs the body of renewable energy sources and cell restoration, creating a suboptimal environment in the body, and eventually leading to dysfunction, imbalance and poor health. 

Sleep disturbances are common in nearly all chronic pain and fatigue conditions, and notably in fibromyalgia and chronic fatigue syndrome. In some cases, chronic pain and fatigue are a result of underlying sleep problems, while in other cases, sleep problems are actually caused by chronic pain and fatigue. In both scenarios, restoring quality sleep is imperative for healing and pain management.

Circadian Rhythms

The human body functions on an internal 24-hour cycle, known as a circadian rhythm, which functions to align the body’s internal activities with its external environment. This rhythm dictates both physiological and behavioral activities, including the sleep-wake cycle, body temperature, metabolism, eating schedules, hormone secretion, glucose homeostasis, and cell reproduction. A healthy circadian rhythm will be synchronized to the earth’s rotation, meaning light is the most influential trigger for determining an individual’s circadian rhythm. Other elements that can influence the rhythm include genetics, eating schedules, activity, and hormones such as melatonin. Activities such as staying up late, working odd shifts, and eating at unusual hours defy natural influences that establish a healthy circadian rhythm and therefore, can disrupt various internal activities, leading to poor health. 

The sleep-wake cycle is one of the initial activities damaged by a disrupted circadian rhythm, prompting chronic insomnia and sleep disturbances. The inability to fall asleep or stay asleep, excessive daytime sleepiness, chronic fatigue, and randomly falling asleep at unusual times are all roadblocks to quality sleep that will result in a lack of restoration and healing. Establishing a healthy sleep-wake cycle by means of supporting a natural circadian rhythm is foundational for anyone struggling with suboptimal health.

Stages of Sleep

While a healthy circadian rhythm will promote a routine sleep schedule, the next goal for establishing quality sleep is to ensure the body successfully passes through all 5 stages of sleep. Stage 1 sleep is a light sleep in which muscle activity slows (sometimes sudden muscle jerks are experienced during this stage), preparing us for stage 2. Nearly 50 percent of our sleep time is spent in stage 2, during which eye movement ceases and brain activity slows, for the purpose of healing and restoration. As the body passes into stage 3 and stage 4 (collectively known as deep sleep), extremely slow delta brain waves are active, while muscle and eye activity remain silent. Finally, the body spends approximately 20 percent of its total sleep time in REM (rapid eye movement) sleep. In this final stage, breathing is rapid, irregular and shallow, while blood pressure and heart rate increase. The eyes rapidly move in various directions, and muscles are temporarily paralyzed. Each night, the body consecutively passes through the stages of sleep multiple times.  Each cycle may last up to two hours. As the night progresses, REM sleep lengthens while stage 3 and 4 sleep shorten. Waking up during a sleep cycle can often disrupt the continuity of the sleep stages as the body decides whether it should resume the previous sleep stage or start over, leading to insomnia and common sleep disturbances.

Sleep and Chronic Pain and Fatigue Syndromes

Chronic pain and fatigue syndromes such as fibromyalgia and chronic fatigue syndrome are often classified by sleep disturbances. Pain can act as both a cause and consequence of sleep disturbances, and in the case of chronic pain and fatigue syndromes, both elements are present. Neuroimaging studies on fibromyalgia patients have revealed functional sleep disturbances including reduced short-wave sleep and abnormal α-rhythms (usually present when we are awake, but relaxed), which suggest frequent awakenings during non-REM sleep (stages 1-4). Deprivation of stage 4 deep sleep is common with these findings and can exacerbate pain and impair pathways that function to inhibit pain. These pathways are already compromised in fibromyalgia patients, leading to abnormal pain sensitivity. Improving sleep has resulted in better pain management and fatigue while impaired sleep in healthy individuals has created pain and fatigue. This illustrates the critical role of sleep in pain management and its importance in those with chronic pain and fatigue syndromes.

Sleep and Neurological Regeneration

Several important activities that affect both physical health and mental wellbeing are established while we pass through the stages of sleep. One important activity is the production, proliferation, and connection of new neurons, a process known as neurogenesis. As new neurons are produced, to replace old neurons, new neurological pathways (circuits) are also developed to improve and restore activity of the central nervous system. This is one example of how sleep can improve learning, memory, and other cognitive functions. As new neurons are generated, new receptors for key neurotransmitters such as GABA and dopamine, are also established. Improved transmission of these neurotransmitters can account for the positive effect sleep has on mood, depression and anxiety.

Healthy Sleep Habits

A healthy circadian rhythm will establish a sleep-wake cycle that follows the natural patterns of the sun. Most adults benefit most from obtaining at least 8 hours of uninterrupted sleep between the hours of 10 or 11pm and 6 or 7am. Naturally, the body desires more sleep during the longer nights of the winter season. Likewise, the body is more vibrant and energetic during the long days of the summer, when exposure to sunlight is more direct and lengthier. Both quantity and the specific time of the day are important for sleep quality. Sleeping for an adequate length of time during daylight hours when the body’s circadian rhythm is fighting its external environment, creates disrupted, low-quality sleep. This is often seen in third shift workers who may obtain an adequate amount of sleep, but still experience sleep deprivation. Similarly, lack of adequate sleep during an appropriate time can result in sleep deprivation.

Allowing the body to adequately prepare for sleep is equally important. The brain begins releasing melatonin approximately two hours before it assumes sleep, for the purpose of calming and relaxing the body, which promotes uninterrupted sleep. This preparation can be aided by turning off all electronic devices an hour before sleeping, to remove the blue light that cancels the effects of melatonin. Some individuals find that a warm bath with magnesium salts is relaxing and promotes better sleep. Alternatively, taking magnesium can help relax muscles and encourage better rest. Engaging in calming activities, reading encouraging literature, and using an oil diffuser with calming essential oils can further establish sound sleep. Finally, it is important to sleep in a dark room, void of startling sounds and lights, to support optimal melatonin production and uninterrupted sleep.

Botanicals and Nutraceuticals to Promote Sleep

Establishing healthy sleep habits can require patience and perseverance, especially when trying to build them in the context of a chronic pain and fatigue syndrome. In these cases, calming botanicals and nutrients that promote melatonin production and relaxation can help restore good sleep habits. Chamomile has been used as a mild tranquilizer for centuries and helps promote sleep. It makes a delicious bedtime tea. Valerian is another popular botanical, used in many cultures, for improving sleep quality. It has been shown to induce a sedative-like effect by inhibiting the breakdown of GABA, a calming neurotransmitter. Valerian can also help relax muscles, which encourages relaxation and sleep. Both lemon balm and passionflower are useful when sleep is disturbed by chronic stress and anxiety, common comorbidities with chronic pain and fatigue syndromes. Lemon balm and passion flower have been shown, in studies, to significantly improve difficulties in falling asleep and improves the calming activity of GABA, similar to valerian. Additionally, lemon balm may help to decrease pain sensations, leading to better sleep quality. Often a combination of calming botanicals is most effective for improving sleep quality. 

Other nutrients that support relaxation and sleep include L-theanine, GABA, phosphatidylserine, and melatonin. L-theanine is an amino acid found primarily in green tea. It is a precursor to the production of the calming neurotransmitter, GABA. In some cases, supplementing with GABA directly can be temporarily helpful while supporting the body’s natural production of this neurotransmitter. GABA’s calming actions can be attributed to its ability to balance excitatory neurotransmitters such as dopamine, promote muscle relaxation, and reduce anxiety, all of which contribute to poor sleep. Phosphatidylserine is particularly useful when chronic stress is inhibiting sleep quality, marked by frequent awakenings in the early morning with the inability to resume sleep. Phosphatidylserine is a fatty molecule that is integrated into cell membranes and especially those of the brain cells. It helps improve the transmission of neurotransmitters between cells. Finally, melatonin (or a precursor, 5-HTP) may be helpful in rebuilding neurotransmitters that help regulate the sleep-wake cycle.

Regardless of the state of one’s health, sleep is foundational for regaining health and maintaining health. In a society that idolizes productivity, busy schedules, late nights and early mornings often rob us of the most important element of health. As a result, health challenges sneak up upon us, sooner than we would expect and leave us struggling to regain the health we once possessed. It is paramount to correct and preserve this vital activity if we would choose health. 

In the new book by Dr. David Brady called The Fibro Fix he provides detailed instructions on stress reduction and sleep improvement.  

Dr. Brady’s new book, The Fibro Fix, will give you a wealth of information on how to negotiate your way toward getting the proper diagnosis and the proper treatment for your symptoms of widespread pain and fatigue.   The book can be ordered on Amazon, Barnes & Noble, Books-A-Million and other fine book vendors, or at FibroFix.com. Also, learn more about The Fibro Fix Summit where Dr. Brady interviews 30+ experts on FM at FibroFixSummit.com. Also, please visit Dr. Brady’s main website at DrDavidBrady.com and follow him on Facebook at DrDavidBrady.   

National Institute of Neurological Disorders and Stroke. (2014). Brain basics: understanding sleep. National Institute of Health. Retrieved from http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm

Zee, P. C., Attarian, H., & Videnovic, A. (2013). Circadian Rhythm Abnormalities. Continuum : Lifelong Learning in Neurology, 19(1 Sleep Disorders), 132–147. http://doi.org/10.1212/01.CON.0000427209.21177.aa 

Choy, E.H. (2016). Current treatments to counter sleep dysfunction as a pathogenic stimulus of fibromyalgia. Pain Managment, 6(4), 339-46. doi: 10.2217/pmt-2016-0009. 

Diaz-Piedra et al. (2015). Sleep disturbances in fibromyalgia syndrome: the role of clinical and polysomnographic variables explaining poor sleep quality in patients. Sleep Medicine, 16(8), 917-25. doi: 10.1016/j.sleep.2015.03.011.

Vijayan, S., Klerman, E. B., Adler, G. K., & Kopell, N. J. (2015). Thalamic mechanisms underlying alpha-delta sleep with implications for fibromyalgia. Journal of Neurophysiology, 114(3), 1923–1930. http://doi.org/10.1152/jn.00280.2015

Fernandes, C., Rocha, N. B. F., Rocha, S., Herrera-Solís, A., Salas-Pacheco, J., García-García, F., … Arias-Carrión, O. (2015). Detrimental role of prolonged sleep deprivation on adult neurogenesis. Frontiers in Cellular Neuroscience, 9, 140. http://doi.org/10.3389/fncel.2015.00140

Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular Medicine Reports, 3(6), 895–901. http://doi.org/10.3892/mmr.2010.377 

ent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for Sleep: A Systematic Review and Meta-Analysis. The American Journal of Medicine, 119(12), 1005–1012. http://doi.org/10.1016/j.amjmed.2006.02.026

Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean Journal of Nutrition and Metabolism, 4(3), 211–218. http://doi.org/10.1007/s12349-010-0045-4 

The Importance of Stress Reduction in the Maintenance of Wellness & the Prevention of Chronic Disease 0

Stress is increasingly becoming a root problem in most health conditions, and is an especially significant element in global pain and fatigue conditions such as fibromyalgia. Physical and occupational stressors are commonly encountered throughout life and may include a busy schedule, a demanding occupation, managing children and family life, financial burdens, a heavy school load, planning for a large event such as new move or job, and the never-ending pinging of electronic devices and communications invading everyday life. Emotional stress is more complex and often stems from weightier matters such as relationship difficulties, abuse, death, fear and anxiety. While everyone experiences temporary physical stressors throughout their life, emotional stressors can linger and lead to damaging feelings of despair and hopelessness if resolution is not obtained. Both forms of stress can have a significant impact on physical and mental health, reducing the body’s resiliency and arresting the healing process. The health effects of chronic stress have been the subject of many studies in recent years, owing to the fact that it has been linked to increased risks of cardiovascular disease and upper respiratory diseases, psychiatric conditions such as depression and anxiety disorders, widespread inflammation, and autoimmune conditions. In light of this, the fight for optimal health requires a commitment to daily stress reduction.

An individual’s stress response is highly dependent on genetic vulnerability, coping mechanisms, personality, and the presence of social and familial support. Any type of stress puts excess pressure and demands on the body, prompting various biological systems to respond. Individuals with a high level of resiliency and a strong support system are often able to cope with and manage greater levels of stress, compared to those whose constitution is weak and who lack the support of others. Chronic stress triggers the production of cortisol and catecholamines such as dopamine and norepinephrine - hormones which activate the “fight and fight” response. As these hormones surge through the body, they suppress the immune system and the healing mechanisms, by blocking the production of various immune cells. They also increase the body’s use of sugars and proteins in an effort to support the high amount of energy needed to maintain the stress response. As a result, muscle wasting and nutrient deficiencies may ensue. Stress hormones also disturb normal sleep patterns and cognitive function as they interact with and alter brain neurotransmitters. Temporary stress is unlikely to create long-term positive health effects; however, chronic stress easily disrupts several biological systems, illustrating why it has become a root element in chronic health conditions, and especially in global pain and fatigue disorders such as fibromyalgia.

Stress-Reducing Activities

Occasional stress is, quite simply, a part of human life and there are certainly occasions when stressors are heavier and threaten our health. However, incorporating basic stress-reducing activities into a daily routine can be helpful in balancing the stress response and increasing resiliency. 

One of the most basic behaviors that can help in reducing stress and improving health, is to evaluate whether you are overcommitted. Life is full of opportunities, but the human body is limited in its capacity. Therefore, learning to focus on a few important commitments, while simultaneously forgoing less important opportunities will help prevent stress associated with over-commitment. Establishing boundaries and fully committing to a few select obligations often produces a deeper sense of satisfaction and accomplishment.

Regularly participating in some form of mind-focusing exercise is shown to have significantly positive impacts on stress levels and mental health. Meditation, prayer and guided imagery are all excellent tools for focusing the mind. Meditation trains the brain to become aware of the moment and to be single-focused. Chronic stress often exerts itself as “mind-racing” and hypervigilance. Regular meditation can help bring thoughts into focus, improve attention, facilitate problem-solving, reduce all stress biomarkers, and improve cardiovascular risk factors. Likewise, prayer is a form of religious meditation that confers all the same benefits as other forms of meditation. Throughout history, it has been noted that religious practices such as prayer are significantly beneficial for reducing anxiety, improving mood and mental outlook, pain tolerance, and general health. Guided imagery is a powerful relaxation tool that encourages optimism and positive thoughts. It has also been proven to improve sleep, pain, anxiety and depression. 

Chronic stress can result in tight, spasmodic muscles, provoking pain, fatigue, and weakness. Engaging in light physical activity through stretching, yoga, walks through nature, and enjoyable activities is useful for encouraging relaxation, loosening tight muscles, improving blood flow, and decreasing pain. Light physical activity coupled with a mind-focusing activity creates a perfect marriage for stress-reduction by targeting both physical and mental stress. Deep diaphragmatic breathing is another important adjunct to both mental and physical activities intended to reduce stress. The new enhanced exercise and movement guide from Dr. Brady, offered as a companion to his book The Fibro Fix, makes getting the body moving again safely without exacerbating your pain. It can be accessed at: https://www.fibrofix.com/products/exercise-and-movement-supplemental-self-treatment-guide

Creating a calming environment through the use of music and light is a simple way to sustain a state of relaxation. Like guided imagery, music therapy promotes positive emotions while reducing anxiety and stress. Classical music, particularly, has been shown to positively stimulate the parasympathetic nervous system to slow the heart rate and relax muscles. Colored light has the ability to affect brain hormones such as serotonin and melatonin, both of which are important for establishing a healthy wake/sleep cycle and contribute to positive moods. Specific colors have been used to foster specific moods in the practice of chromotherapy. Most individuals can affirm the positive effects of warm sunlight versus the cold, fearful feelings provoked by dark, shadowy colors. Aromatherapy is yet another means of generating a calming environment, helpful for reducing stress

Stress-Reducing Botanicals/Nutrients

As alluded to earlier, chronic stress places substantial demands on various biological systems; most notably, the endocrine system, which is responsible for producing many of the hormones involved in the stress response. As stress-reduction is pursued, various botanicals may be helpful for supporting these biological systems and motivating quicker improvement. Panax ginseng, Eleutherococcus senticosus, and Rhodiola rosea, are among the best known species of plants in a class of botanicals known as adaptogens. These botanicals support the adrenal glands and balance the production of stress hormones, thereby improving the body’s resiliency to stress and helping to recover. However, some of these classic adaptogens can be somewhat stimulating to the system and can make issues such as anxiety and hyper-vigilance issues worse. Therefore, I prefer using calming or neutral adaptogens mainly such as Withania somnifera (Ashwagandha). Still other botanicals can help reduce anxiety, promote relaxation, and improve sleep by supporting neurotransmitters in the brain. These botanicals include valerian, chamomile, lemon balm, Bacopa, passionflower, and hops. Natural brain hormones such as melatonin and 5-HTP are temporarily helpful when disrupted sleep patterns and increased pain perception prevent recovery from stress. Similarly, amino acids such as L-theanine, L-tryptophan, and L-tyrosine can be useful in boosting natural hormone production since these amino acids are precursors in the production of many brain hormones and neurotransmitters, although the latter can also provide an unwanted stimulatory effect in some circumstances and should be used under the guidance of a health care professional skilled in the nuances of managing the stress response with nutritional and botanical agents. 

As conditions such as fibromyalgia, chronic fatigue syndrome, and irritable bowel syndrome continue to surge, it is imperative to remove any roadblocks to healing. Stress is a foremost concern in many health conditions and may not only be a roadblock, but also a root cause of poor health and healing. Stress-reduction often clears the muddy waters of poor health and allows for a better representation of any genuine health concerns, making it an essential lifestyle modification.

In the new book by Dr. David Brady called The Fibro Fix he provides detailed instructions on the use of daily stress reduction techniques and practices, movement/mobility exercises, and the use of nutritional and botanical/herbal therapies for stress reduction.  

Dr. Brady’s new book, The Fibro Fix, will give you a wealth of information on how to negotiate your way toward getting the proper diagnosis and the proper treatment for your symptoms of widespread pain and fatigue.   The book can be ordered on Amazon, Barnes & Noble, Books-A-Million and other fine book vendors, or at FibroFix.com. Also, learn more about The Fibro Fix Summit where Dr. Brady interviews 30+ experts on FM at FibroFixSummit.com. Also, please visit Dr. Brady’s main website at DrDavidBrady.com and follow him on Facebook at DrDavidBrady.  

References:
Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). STRESS AND HEALTH: Psychological, Behavioral, and Biological Determinants. Annual Review of Clinical Psychology, 1, 607–628. http://doi.org/10.1146/annurev.clinpsy.1.102803.144141

Salleh, M. R. (2008). Life Event, Stress and Illness. The Malaysian Journal of Medical Sciences : MJMS, 15(4), 9–18. 

Wimmer, L., Bellingrath, S., & von Stockhausen, L. (2016). Cognitive Effects of Mindfulness Training: Results of a Pilot Study Based on a Theory Driven Approach. Frontiers in Psychology, 7, 1037. http://doi.org/10.3389/fpsyg.2016.01037

Andrade, C., & Radhakrishnan, R. (2009). Prayer and healing: A medical and scientific perspective on randomized controlled trials. Indian Journal of Psychiatry, 51(4), 247–253. http://doi.org/10.4103/0019-5545.58288

Chen, S.-F., Wang, H.-H., Yang, H.-Y., & Chung, U.-L. (2015). Effect of Relaxation With Guided Imagery on The Physical and Psychological Symptoms of Breast Cancer Patients Undergoing Chemotherapy. Iranian Red Crescent Medical Journal, 17(11), e31277. http://doi.org/10.5812/ircmj.31277

Lee, K.S., Jeong, H.C., Yim, J.E., & Jeon, M.Y. (2016). Effects of Music Therapy on the Cardiovascular and Autonomic Nervous System in Stress-Induced University Students: A Randomized Controlled Trial. Journal of Alternative and Complementary Medicine, 22(1), 59-65. doi: 10.1089/acm.2015.0079.

Radeljak, S., Zarković-Palijan, T., Kovacević, D., & Kovac, M. (2008). Chromotherapy in the regulation of neurohormonal balance in human brain--complementary application in modern psychiatric treatment. Collegium Antropologicum, 32, Suppl 2, 185-8.

Head, K.A., & Kelly, G.S. (2009). Nutrients and botanicals for treatment of stress: adrenal fatigue, neurotransmitter imbalance, anxiety, and restless sleep. Alternative Medicine Review, 14(2), 114-40.