ME and Nutrition — natrolive

I was recently given the opportunity to write an article for Interaction magazine on the importance of nutrition for those suffering with ME/CFS.

Nutritional therapy takes an holistic approach. Your mind, body and all the systems within it are interconnected. When they are working as they should, everything is considered in ‘balance’; when things get out of balance, symptoms or disease arise. Nutritional therapy tries to find the imbalances and, if possible, to rectify them.

This approach lends itself well to ME, which is a multifactorial, complex condition affecting many systems of the body. We each have our own unique set of imbalances, created by our differing genetic make up, diets, environments, lifestyles and thoughts. This may partly explain why ME manifests differently between sufferers. But there are many common imbalances too, which help to define the condition.

Our bodies are made up of cells. Inside the cells are ‘battery packs’ called mitochondria, which make energy. Unfortunately, they are typically damaged and dysfunctional in ME sufferers – no wonder fatigue is the main symptom! This damage is called oxidative damage and it can be counteracted with antioxidants.

The mitochondrial membrane is comprised of Omega-3. Our bodies cannot make Omega-3 so we must get adequate amounts from our diet. If we lack Omega-3, then the membrane and hence the mitochondria can become dysfunctional, and the nutrients cannot cross it to get in and make energy.

One of these nutrients is magnesium. As well as energy production, magnesium has many important functions in the body, such as muscle relaxation. So if it is deficient, fatigue, muscle pain and anxiety may be experienced.

A hot area of current scientific research is the important role our gut plays in our overall health. Around 70% of our immune system is located in the gut and 95% of our serotonin is made there. Serotonin has many important functions including regulating our sleep, memory, pain perception, gut motility as well as making us feel happy. If it is low, we may therefore experience not only depression or low mood but also insomnia, impaired memory and concentration, pain and constipation.

Dysbiosis (or ‘leaky gut’) is when there is an imbalance in the gut microbiome, which can be of both yeast and bacteria. Symptoms associated with dysbiosis include brain fog, fatigue and low mood, as well as of course digestive ones like bloating and flatulence. It may also mean that food is not being broken down and absorbed properly, which can lead to nutrient deficiencies.

The B vitamins are really important. They act as co-factors in a wide range of chemical reactions throughout the body, and are especially needed for energy production and the healthy functioning of your nervous system.

I wrote in my last post about the importance of the role of stress and the Limbic Kindling theory. Stress also reduces your liver function and hence your ability to cope with toxins.

My Top 10 Tips

1. ‘Eat a rainbow’. ‘5-a-day’ is great, 8-10 portions of fruit and vegetables each day is even better. Incorporate as many colours as you can, especially the green and orange ones. They are an amazing source of antioxidants to fight the oxidative damage in your body, especially within the mitochondria. They are also rich in vitamins, minerals and fibre.

2. Leafy greens, such as spinach, kale, parsley and coriander, provide magnesium. Dark chocolate (at least 70% cacao) is another good source of magnesium.

3. Salmon, sardines and mackerel – these oily fish are high in Omega-3. Plant-based sources of Omega-3 include walnuts, chia and flaxseeds.

4. Oats should be called a ‘superfood’ and are fabulous for breakfast. Whether you soak them into overnight oats or cook them up into porridge, they are a wonderful source of soluble fibre, which helps reduce energy fluctuations and improves bowel motility. Whole oats are also rich in the B-vitamins which support fatigue, as well as being a prebiotic, which means they improve the balance of your gut bacteria.

5. Plain live yoghurt is a source of probiotics, which also support your gut bacteria; other sources include fermented foods, like sauerkraut, kimchi and kombucha.

6. Turkey (and chicken) are relatively easy-to-digest sources of protein, which are especially high in the amino acid, tryptophan, which is needed by the body to make serotonin.

7. Nuts are plant sources of tryptophan. Together with seeds, nuts also provide healthy fats, protein and fibre. They are also rich in vitamins, such as Vitamin E and B6, and minerals, such as magnesium.

8. Brown rice, lentils, chick peas, quinoa and beans are plant protein sources, which also provide fibre, essential minerals and the B-vitamins. When rice is processed to become white, up to 90% of its nutrients are lost. Eating complex carbohydrates such as these in their wholefood form not only maximizes their nutritional value but it also reduces fluctuations in your energy, by improving your blood sugar balance.

9. Keep hydrated – drink 8 large glasses of water each day. Or look at your urine - it should be a pale yellow colour; if it is darker, you may be dehydrated and need to drink more water. If you find the taste boring, try adding natural flavouring such as fresh cucumber, mint or experiment with other fruits/herbs.. Alternatively drink herbal teas – there are so many delicious options. My favourites include combinations of licorice, peppermint, cinnamon, lemon balm, chamomile, lemon and ginger.

10. Buy organic if you can. Pesticides, antibiotics and hormones are found in non-organic foods. If you cannot afford to buy everything organic, prioritise meat and dairy. Also look at my ‘Dirty Dozen’ post to guide you on which fruits and vegetables contain the most pesticides.

…and my 5 to avoid

1. Sugar: to improve your blood sugar balance and reduce energy fluctuations, you should minimise refined sugar. That means not only cutting out added sugar, but also all the places where it is hidden, eg sweets, biscuits and cakes. I understand how tempting it is to reach for them when you are feeling tired, as they give you an immediate burst of energy; but after that short-term ‘hit’, your energy levels plummet lower and these fluctuations are also stressful and tiring for your body.

2. Caffeine is even worse than sugar for giving you a quick boost followed by a crash. Caffeine especially affects your adrenal glands, which control your stress response. Aim for no more than 1-2 cups each day which should be drunk in the mornings.

3. Alcohol is a toxin which places an added burden on your body, especially your liver. Your body has to divert precious energy to process it, leaving you feeling even worse afterwards.

4. Smoking reduces the oxygen available in your body, thereby impairing your energy production via aerobic respiration.

5. Reduce stress - If you can manage a little gentle yoga, the yin form is relaxing and supportive. If not, try some deep abdominal breathing. Just 10 minutes a day of meditation has shown benefit; or if that’s too hard, try guided imagery or mindfulness. There are some great apps to help you, also look on YouTube. Get outside each day into nature, if you can. Even if all you can manage is to lie on the grass and look up at the sky and trees.