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Magnesium Rich Foods

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Today, I walked into church feeling exhausted, my voice sounded tired, my muscles were tired. I began shaking during Sunday School and went for my emergency bag holding my Nuun tablets. However, later, after church, I laid there exhausted wondering how I could help myself. I realized that this time… I could. Recently, I’ve been finally learning to make and eat healthy foods to save me from a Magnesium drop. So, I began to make things to help my Magnesium levels to rise back up.

 

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First, it has been important to me to know what causes these drops. This helps me to know how I might be prepared for these issues instead of frustrated as I’m learning.

 

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#1 Ehlers-Danlos Syndrome– Because of having this particular connective tissue disorder, my kids and I are naturally deficient in Magnesium.

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#2 Sugar– Processed Sugar, Processed Sugar substitutes, and other Grains and Starches (that turn into sugar in our bodies) not only lower the salts in our bodies (which is not good for #1,) but also allows the bad bacteria in our bodies to get out of control. This can cause a big range of problems including bad teeth, liver problems, insulin resistance, obesity, high cholesterol, and contributes to cancer.

Our culture has been rising in sugar consumption by less than 2% yearly showing on this graph from 1822-2005. “It’s a remarkably straight line, increasing steadily from 6.3 pounds per person per year in 1822 to a maximum of 107.7 lb/person/year in 1999.”

 

 

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#3 Leaky Gut– Too much wear and tear on the stomach lining causes holes which leak food directly into the blood causing many physical issues including, but not limited to, autoimmune issues, major food allergies, and malabsorption of vitamins and minerals.

 

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#4 Hormones– Naturally, the last two weeks of a woman’s menstrual cycle causes Magnesium levels to drop which can normally cause headaches, bloating, low blood sugar, dizziness, fluid retention and sugar cravings.

On a grander scale, low Magnesium can ultimately lead to dysmenorrhea (painful periods,) preeclampsia, infertility, premature births, hypoglycemia, anxiety, obesity and diabetes.

 

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Here are some Magnesium Rich Foods that we are currently enjoying; most of which friends and family have gladly shared their knowledge and time with me… 

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Roasted Garbanzo Beans (Chickpeas)

Originally, I had been frying them, but since burning a hole in the microwave above the stove, I decided to roast them. 450 degrees for 30 minutes.

1 can Garbanzo beans
1 Tbsp Olive Oil
1/2 Tbsp Paprika
1/2 Tbsp Cumin
1/8 tsp Cayenne Pepper
1/2 tsp salt

 

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This is one of the first things I began making. At first my kids stayed far away from it, but after I told them that it was mine… they began wanting it. I have to keep the banana out for one of my children, but it is an amazing source of Magnesium!

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Green Smoothie

1/3 Kale
1/3 Spinach
1/3 frozen Berries
1 Banana
1/2 Water (some use milk, but all use different kinds of milk in our household, so this is best for us. Almond Milk would be the highest source of Magnesium. Feel free to use ice if you don’t use frozen fruit.)

 

 

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SAM_5397

Kale Chips

My son made these last week after a friend at church told me how to make them. We all love the taste, and they are super easy to make. I did notice that when I put them away in a ziplock bag or plastic container, that they would become soggy again. I then put them back in the oven. We left them out all night a couple of nights ago, and they were super crispy!

In a bowl, mix Kale leaves with a tiny bit of Olive Oil and salt.
Put them in the oven at 350 degrees for about 10 minutes.

 

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And just adding Avacado and Spinach to your Salad is a great boost of Magnesium!

 

 

 

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This has been a fun learning experience for my family and I as we are changing for the better. I will add more as we learn more. I hope this encourages you today!

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Other Related Articles:

Ehlers-Danlos Syndrome

Magnesium Deficiency

Treatments for EDS

 

 

Histamine Intolerance

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Do you experience headaches after drinking alcohol (usually wine), eating chocolate, or cheese? Do you tend to sweat excessively at night, suffer from hypotension (abnormally low blood pressure) or excessive, long-lasting reactions following mosquito bites (swelling/itching)? Do you experience motion sickness or sea sickness? If you’re female, do you experience abdominal cramping prior or during menstruation? If you answered “Yes” to most of these questions, you may have a Histamine Intolerance.

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Histamine intolerance is a relatively common condition. Symptoms are usually similar to that of an allergy so they can be misdiagnosed or left untreated. Symptoms may include: irregular or rapid heart beat, bloated or cramping stomach, headaches or migraines, skin disorders such as psoriasis or eczema, asthma or breathing problems, and even anaphalaxis.

Healthy-Gut

 

Histamine is indispensable for the human body since it fulfils vital functions. For example, it helps to regulate the function of the gut and to dilate blood vessels when irritation is present. It is both produced in the body and taken in with food in various quantities.

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A histamine intolerance occurs when the enzyme Diamine Oxidase (DAO) is inhibited or deficient, and has trouble breaking down the histamine in foods.  The DAO enzyme is responsible for the break down of histamine in the body, ensuring excess histamine is flushed – without it your body builds up an unhealthy amount of histamine, which can cause a range of unpleasant symptoms after consuming foods that are high in histamine.

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High Histamine Foods can include:

  • Some fish such as: Tuna, Sardines, Mackerel and Herring
  • Some cheeses such as: Emmental cheese, Parmesan, Gouda and Gorgonzola
  • Some vegetables such as: Spinach, Eggplant and Avocados
  • Processed meats such as: Salami, Ham, Sausages and cold cuts
  • Wine (in particular red wine), Sparkling wine, Champagne, Dessert wines
  • Beer (in particular wheat beer)
  • Balsamic vinegar

 

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Many have benefited from eating a low histamine diet. Others have done well with medications. I prefer staying away from medications as medications can cause more stomach problems and deficiencies. If you can continue healing the gut area and get to the root of the problem, I believe you can heal. In the meantime, if these foods are a problem, stay away from them until you can find the answers you need.

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Other Related Articles:

Digestive Health and Healing

EDS Associated Issues

Magnesium Deficiency

It’s not fair!

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“It’s not fair!” My 5yr old son was throwing a tantrum. I asked him to do his chores, he refused, and now was missing out on the T.V. show that his siblings were watching. “It’s not fair! It’s not fair!” He continued. I can completely relate to this feeling.

 

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When I was 13yrs old, I gave up chocolate because I was addicted to it. A speaker at church talked about addictions, and I took to heart that scripture, “if your hand offends you, cut it off.” (Mark 9:43) In quitting chocolate, I noticed that my asthma attacks went way down. It was difficult. I proved that I had self-control and that it did not control me.

 

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When I was 16yrs, I noticed that my stomach felt like it had knives in it when I drank milk. I switched to rice milk, though, the colonoscopy results said “the beginnings of stomach ulcers.”

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When I was 18yrs, I began passing out and having severe migraines. I found a severe intolerance to Red Dye #40, and a corn allergy were the cause. Often these ingredients were together in products which made it easier to avoid both.

 

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And now, in my mid-thirties, my body won’t tolerate sugar. A little over a year ago, I began experiencing Chronic Pain and Fatigue, and other Dysautonomia/POTS symptoms. My body is very low on salts and doesn’t hold them anymore, so sugar sends me right back where I was over a year ago. It’s just not fair.

 

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This Christmas, they were passing around treats at church, and normally, I can refrain because they are pre-packaged. (Either chocolate, corn syrup, red dye or all 3.) But there were tiny muffin size home-made pecan treats… so I ate a few. Almost immediately afterwards, I felt light-headed. I went to the kitchen and took out my emergency Nuun tablets. It wasn’t enough this time. It was just not fair!

 

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Now, I have been learning to love myself this last year, but right there, I turned immediately to frustration at myself. But, if I truly looked at this situation with love, I would see how far I’ve come and be a little more patient in my learning… just like my 5yr old child in the beginning of this post.

 

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A year ago, I didn’t know why I was so exhausted. I not only have those answers of why, but how to heal. This is my first Christmas knowing how sugar hurts my body. It’s hard to cut out foods or change anything regardless of what that change is. And frankly, life just isn’t fair. It’s okay to grieve through it. We all have our own struggles. I’m realizing that the expectations I place on myself to “Get it right already!” are just as damaging as the sugar itself.

 

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I have learned to avoid harmful foods before. I have made healthy changes before. I can be patient with myself while I learn to change and be healthy in this new way. I have a wonderful support system that is ready to help me in the way I ask. I can use my voice and ask for help. I can change and learn at a pace that I’m able to handle. And… I can enjoy the accomplishments I’ve made this far.

 

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For more articles like this one:

Faith and Encouragement

Treatments for EDS

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I Don’t Need Your Approval

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It wasn’t but a year ago that I began this blog. It came out of my desire to remember what I was learning about how to heal from the symptoms of EDS, the desire to pass on information to my kids, and hopefully help others along the way.

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Earlier in the summer, I had attended my first EDS support group and learned many things. I had pain in my hands and  other joints which they affirmed was Chronic Pain.

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And then… something happened at a place where I felt safe… a church meeting. I was told to sit in the back so I could be easily gotten in case of emergency for my Mast Cell son. There was no discussion. I felt singled out. We had already come up with an emergency plan and this wasn’t it. I was so angry, shocked, and humiliated. I balled in the bathroom and was sought out by the person in charge. She didn’t seem to want to listen, but to inform me that her plan was best. At that moment, I could have walked out and never come back. I was ready to.

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A leader there convinced me to wait it out. She prayed with me and listened to me complain. She agreed that it was not the best way to handle things. Another friend did the same thing. My husband wanted to defend me. He made me laugh by saying that they should be rolling out the red carpet for me and having me sit in the front row instead of the back because of how amazing I was.

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I personally experienced stages of grief. And the nerve pain began. Tingling pain from the bottom of my spine all the way up and over my shoulders. Nobody could touch me. My mind became as if in a fog. I was extremely tired, but I couldn’t sleep.

I watched videos on Chronic Pain trying to figure out what to do. I contacted my friend who’d taught me about essential oils and she gave me different samples and suggested Fibromyalgia. I went to my doctor and he made an appointment with several specialists and tests. The tests came back negative. (which I was used to all my life.) One specialist suggested pain reliever or birth control. One was an occupational therapist for the pain in my hands. The other I needed to wait for. So, I set up a blog. And while waiting, I prayed, researched, tested, and when completely confident, posted.

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I had talked to the person in charge at church, told them a little of what was going on in my life, and how hard it was for me to take what had happened. She apologized and has become my biggest advocate there. I had gotten the Fibro pain down within one month with essential oils. I researched diet changes to prevent further problems. When I had finally gotten in to see Dr. Collins, she backed up the information I had gained and added supplements. I had continued therapy exercises to strengthen my hands, as well as, core body strength. I had begun the Dressing Your Truth program and not only felt better in the right texture of clothing and more confident, but I began to understand myself emotionally. My first specialist was ecstatic. I was so excited to share what was working for me with others.

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Since then, over the last year, I have had people who I thought were close friends and family write angry letters and completely turn their backs on me and my family. Each time, I went through a grieving type process. Each time, I have gotten better at handling it, however, I feel the fibro pain begin at the top of my spine threatening to flare up and I know I’m not there,yet.

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But when praying about it this last time, it hit me. I have an Approval Addiction. This need for approval has caused me to become a victim in each circumstance. And when I was rejected, I would turn to another addiction: sugar cravings, facebook, spending addiction, or in the past, anorexia. I was doing this all subconsciously, but I have been doing it for most of my life.

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So, I’m ready to heal another part of my life. I’m ready to take care of myself. I have felt God’s amazing love for me, but it’s okay to love myself AND to not be loved by everyone.

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I don’t need your approval to be the beautiful person that God created me to be. I don’t need you to love me to take care of myself. I don’t need to fall prey to your manipulation and I don’t need to victimize myself. I can call it what it is, stand on my own two feet, and know that I am loved whether you love me or not.



Other Related Articles:

Climbing out of the Canyon

I Deserve to be Loved

Metamorphosis

This Amazing Journey



Hip Strengthening Exercises

the stronger you are the better you feel

Since my hips have been subluxing lately, I thought hip strengthening should be the first exercises that I’ll post. I’ve been through physical therapy a few times and learned a few things. I haven’t always stuck with them, but they have gotten me stronger when I do so. My first EDS doctor was a Sports Medicine doctor who kept reminding me to keep up the squats. At the time, I had injured my knee, then had a baby, and had lost muscle in the hip area. He kindly let me know that the lack of muscles in my buttocks area was causing my knees and ankles to turn causing more problems. So, my first thought has been always back to squats. It’s not always easy to do squats. You may not want to cause further injury if you’re not strong especially being EDS. So, as always with Ehlers-Danlos Syndrome:

1) Start slow and Don’t overdo

2) Don’t hyper-extend and Keep good form

3) Keep up the repetitions and add more when ready.

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These two exercise are very helpful. When you gain strength, just add weights. I like to start with 2 repetitions of 10 each. Then I flip to the other side and do that, as well. As I gain strength, I go up to 3 repetitions of 10 each. Then I add weights and start back down at 2 repetitions again.

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You can also do the side leg exercise standing up.

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This exercise has always been one of my favorite, as I learned it with Callenetics when I was a teenager. Callen Pinckney teaches much better form, but these are to gain strength up to do regular exercises. The second picture is for more advanced when you feel ready.

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Fit young brunette pilates instructor showing different exercises on a white background a blue yoga mat. White background NOT ISOLATED




These are simple hip exercises. The goal is to get stronger and do squats without help. That is how you know you’re ready for other work-outs.

strength_squatsStay Zebra Strong!!!!





More articles like this one:

Treatments for Ehlers-Danlos Syndrome

Magnesium Deficiency

I have been putting off writing this post for a long time. There is so much that a Magnesium deficiency covers, not to mention finding the right kind of Magnesium! It has been exhausting process for me, but WELL worth it! I would like to pass on this information to you.

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So, let me start there. You many be Magnesium deficient if you have these SYMPTOMS:

  • Constipation
  • High blood pressure (Hypertension)
  • Anxiety
  • Depression
  • Insomnia
  • Behavioral disturbances
  • Lethargy
  • Impaired memory/thinking
  • Seizures
  • Fatigue
  • Sleep disturbances
  • Pain
  • Muscle cramps
  • Chronic back pain
  • Headaches
  • Migraines
  • Muscular pain
  • Tendonitis
  • Anger
  • Aggression
  • ADHD
  • Brain fog
  • Tension
  • Anxiety disorders such as OCD

Then, let’s add on mutations. A connective tissue disorder such as Ehlers-Danlos Syndrome causes problems in holding Magnesium (and other salts) in your body. Dr. Heidi Collins talks about how many problems in EDS that are aided by adding Magnesium in one’s diet. Her paper is summarized by Dr. Diana Driscoll here. (both Dr. Driscoll and Dr. Collins have EDS)

Now, if you’ve established that you may have a Magnesium deficiency, try adding foods with Magnesium into your diet. Also cut out sugars, processed foods, starches, and gluten in your diet that are immediately decreasing your Magnesium (and other salt) levels. Personally, I do not even like salt and many foods that have Magnesium in them, so I poured over the food list that includes Magnesium and first chose the foods that I didn’t hate. Now, I am trying foods that I never particularly cared for with different recipes to find a way that I may like it instead of completely dismissing something that is good for me.

First, I knew I liked Spinach. I began adding fresh spinach to the salad that my husband began making for me to get well. Then, I began doing the same with avocados. Next, I began eating tuna salad (albacore without mercury) with veggie chips instead of on bread. Now, I’ve completely cut out the chips. I tried an internet recipe passed around on Facebook on garbanzo beans.  I’m trying spinach smoothies. (and other green smoothies.) 6 months ago, I would have thought that green smoothies were crazy, however, I figure if I’m not feeling well with what I’m doing, try something new! (for any diet changes, I’ve found it easier for me to go slow and not to jump in, or I won’t stick to it.)

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Now, being extremely Magnesium deficient because of EDS and dealing with Chronic Pain and Fatigue and Insomnia beginning 2 1/2 years ago, I knew I had to do something drastic. I began searching for vitamin supplementation even before getting in to see Dr. Collins. Even after working with her on it, I have found these things to be true:

  1.  There are many types of Magnesium. The many different types work best for different issues and systems of the body.
  2.  Because every body is different, one Magnesium that works for me, may not work for you. Dr. Collins suggested that Chelated Magnesium was the best for those of us with EDS, however, my body did not absorb it… it simply did not improve my health and quickly left my body. There is only one that has worked for me to improve my health. I have found that the types that end in “ate” work best to absorb, and the “ide” endings just go right through (best for laxative affect.)
  3.  Magnesium Citrate is the fastest way to get it into your body. This is also the type that I’m able to give my children with EDS who cannot swallow pills.
  4.  You need other vitamins with your supplementation that help your body to absorb Magnesium: Calcium, B6 and Vitamin D3. This is easier to do with food intake rather than supplementation, but when you are extremely deficient, consider these vitamins, as well.
  5.  Calcium supplementation ratio should be Calcium 1.5-Magnesium 1 (Calcium 150-Magnesium 100 or Calcium 200-Magnesium 130.) For my child with IBS, we need a 2-1 ratio. For him, I add in chewable calcium to make up the difference when he takes his Magnesium drink.
  6. You can overdose on B6 causing neuropathy. My favorite supplement is vitamin B50 which has the FDA limit of B6, but also other B vitamins in it. I also take a B12 vitamin for energy that does not have a limit like B6 does.
  7.  Taking Magnesium in the morning is best. I had been trying to do 1500mg before bed and waking up not feeling so well still. Taking a bunch of salt before bed, before not eating for a large amount of time, can cause hypoglycemia. I do not have a problem with that, but lack of salts in my body acts the same way. I have always had to eat every couple of hours. I do not need to cause another problem. But having the right amount of Magnesium at the right times can stabilize insulin. The Magnesium that I currently take says to take 3 times a day, so I take it with food.
  8.  Taking Magnesium with Iron will cancel out both vitamins. I take Magnesium separate from my Vitamin C and multivitamin. (Dr. Collins suggests that a multivitamin is not necessary because the high vitamin ratio that is actually needed is so low in the multivitamin.)
  9.  Foods with Magnesium in them absorb best.
  10. Do not forget that salt and water work together. One is supposed to drink half their body weight in oz. of water. If you are taking a ton of salt with no water, you will dehydrate. If you are taking in a ton of water, but no salt, you will also dehydrate. (Sports drinks have too much sugar in them)
  11. Exercise, even just taking a walk, is extremely helpful in maintaining health.

These things have been helping my family and I to heal from Chronic Pain/Fatigue, Insomnia, Hyperactivity, Allergies, Joints that easily pop out of place, and Easy bruising/bleeding. When your body is well in other areas, you do not get sick as easy. Another thing I like to do to help to not feel dizzy (POTS) is to add Epsom salt to the bath water or plug the drain to do so while showering. Also Magnesium spray  or Magnesium cream onto my areas of muscle pain. It absorbs quickly into the part of my body that needs it. Carrying around Magnesium tablets or powder with me have also been a life-saver when I am out and have an episode of my blood-pressure dropping. I hope this has helped or will help you in your journey. Here are a couple of other videos that have inspired me.

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Dr. Terry Wahls talking about her journey with MS.


Rare EDS Types

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Kyphoscoliosis, Arthrochalasia and Dermatosparaxis types of Ehlers-Danlos Syndrome are all very rare, between them all there may be as few as 100 cases confirmed. There is limited information available of the Tenascin-X Deficient Type of EDS, and few reported cases.



Kyphoscoliosis Type
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The Kyphoscoliosis Type of EDS is characterized by generalized joint laxity and severe muscle hypotonia (weak muscle tone) at birth.  The muscular hypotonia can be very pronounced and leads to delayed gross motor development.  Individuals with the Kyphoscoliosis Type of EDS present with a progressive form of scoliosis at birth. The phenotype is most often severe, frequently resulting in the loss of ambulation in the second or third decade. Scleral fragility may lead to rupture of the ocular globe after minor trauma. This type of EDS includes tissue fragility including atrophic scars and easy bruising. Spontaneous arterial rupture can occur. Other findings of Kyphoscoliosis may include, Marfan-like features, an abrnormally small cornea, and a diminished about of bone tissue.

 
The Kyphoscoliosis Type of EDS is the result of a deficiency of lysylhydroxylase (PLOD), which is a collagen-modifying enzyme. This type of EDS is inherited in an autosomal recessive manner. The Kyphoscoliosis Type of EDS can be diagnosed through a urine test.




Arthrochalasia Type
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The Arthrochalasia Type of EDS is characterized by congenital hip dislocation which is present in all biochemically proven individuals with this type of EDS.  Severe generalized joint hypermobility with recurrent subluxations are seen in individuals with this type of EDS.  Other manifestations of this type may include, stretchy skin, easy bruising, tissue fragility including paper-thin scars, Muscle Hypotonia (floppy baby), Kyphoscholiosis, and low bone density.
 
The Arthrochalasia Type of EDS is caused by mutations leading to deficient processing of the amino-terminal end of proa1(I) [type A] or proa2(I)[type B] chains of collagen type I. It is inherited in an autosomal dominant manner. A skin biopsy can also diagnose this type of EDS.

 



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Dermatosparaxis Type
The Dermatosparaxis Type of EDS is characterized by severe skin fragility and substantial bruising. Wound healing is not impaired and the scars are not atrophic. The skin texture is soft and doughy. Sagging, redundant skin is evident. The redundancy of facial skin results in an appearance resembling cutis laxa. Large hernias(umbilical, inguinal) may also be seen. The number of patients reported with this type of EDS is small.
 
The Dermatosparaxis Type of EDS is caused by a deficiency of procollagenI N-terminal peptidase. It is inherited in a autosomal recessive manner. A skin biopsy can diagnose this type of EDS.


Tenascin-X Deficient Type

The Tenascin-X Deficient Type of EDS is characterized by joint hypermobility, hyperelastic skin, and fragile tissue. Lacking multiple shrinking (atrophied) scars in the skin that is often seen in the Classic Type of Ehlers-Danlos Syndrome. Inherited as an autosomal recessive genetic trait (not seen in family members or only in one generation of members of the same family). Testing has only recently become available in the UK. Therefore there is limited information available and many health professionals will not have seen someone with this diagnosis. In 2012, there were reported only 4 cases.

Other Related Topics

Ehlers-Danlos Syndrome

Different Types of EDS

Classical Type-(my Story)

Hypermobile Type

Vascular Type