This week: more resources on CFS, Long Covid, MCAS and shingles, a subscriber asks why she is hungry ALL THE TIME, a great snack idea to help, plus more, of course. Enjoy x
More resources on CFS/ME, Long Covid, MCAS and shingles
Well, my post on antivirals for CFS, ME, Long Covid, shingles etc really seemed to hit home for many of you last week as I had a record number of views – well over 2500. I guess I need to talk about those subjects a bit more for you.
In the meantime, check out these existing resources:
Chronic fatigue/ME: start with my factsheet on the A-Z here.
Long Covid: see the video and post I did in the last issue and also the Covid factsheet, which needs a bit of tidying up, but the info is all there.
MCAS: see my factsheet on it here, with a starter protocol for you.
Shingles: I’ve not written a lot about this, actually. Must do better. But I point you to this post I did about statins possibly linked to an increase in shingles. The best I’ve ever come across to help it – other than the antiviral approach I mentioned last week, of course – is to use lemon balm/melissa essential oil. Not cheap, but works wonders. I remember when we had the clinic in Uppermill and there was an ‘outbreak’ of shingles in the village, we made tons of melissa balms for the people the local GP surgery kept sending us! There’s a good overview of shingles here – note they recommend herbals including melissa, but also remind us that St Johns wort and lavender can help. Our balm had all those in. Maybe I should make some again. I keep inventing these balms!
Biohealth do a Melissa capsule here. You can get a good therapeutic level tea from Biosol. But I favour the essential oil – which incidentally is also fabulous for cold sores – another virus, you see – stick it in some aloe vera or SJW oil and apply.
Hope that helps on those virally subjects more for you.
Great question sent in this week by paid subscriber, G. I really relate to this one! There are loads of possible reasons, but one of the most common is diabetes or pre-diabetes. I always knew that excessive thirst and peeing were sure signs of developing or full-blown diabetes, but I never knew excess eating was too! This would have been flipping useful knowledge as I feel like I have been constantly starving for years. I just put it down to my malabsorption and restricted diet, but turns out it was probably mostly caused by my PCOS insulin resistance. How did I not know that?!
Apparently, the three so-called ‘P’s of diabetes are:
Polyuria – too much weeing – knew that one.
Polydipsia – always thirsty – knew that one.
And Polyphagia (also known as hyperphagia) – too much noshing – what?! Never knew that one.
So, one reason for being constantly hungry and never feeling like you’ve eaten enough could be to do with your glucose and insulin control. If you feel hungry about an hour after you have eaten, this is more likely, so start looking at prediabetes etc. Test here using the Metabolic Profile.
I liked this explanation on Very Well – it can happen in high or blood sugar situations:
High blood sugar
Insulin is a hormone that acts like a key, allowing blood glucose into cells for use as energy. With diabetes, your body either doesn’t make enough insulin or can’t use it as well as it should (known as insulin resistance).4 As a result, no matter how much glucose is obtained from food, it doesn’t get into cells as it should. And, because no energy is produced, a person is left feeling hungry as the body’s cells become “starved.”1
This creates a vicious cycle in which overeating leads to high blood sugar and high blood sugar leads to problems with insulin.
Low blood sugar
Hypoglycemia can occur in people with diabetes and without. In both cases, it can happen if you don’t eat enough food and your blood glucose drops.1 …it can also occur when there is too much insulin in the bloodstream. When this happens, the liver stops secreting glucose, causing blood sugar levels to drop.5 Without enough glucose to deliver to cells, energy levels drop and hunger sensations increase even with the ample intake of food.1
Episodes of hypoglycemia can also occur at night, leading to night-time food cravings.1
Tip: a blood sugar drop is a really common cause of insomnia. I have lost count of the number of times someone tells me they wake between 2-4am, can’t get back off again, maybe feel anxious or too thinky. I always get them to eat complex carb and protein before bed and again if they wake – put something ready next to the bed if you need to. Oatcake and nut butter, banana and oatcake, bit of chicken and a cracker, nuts and little bit of banana. You get the gist.
I have been experimenting recently with a teaspoon of nut butter if I wake or feel hungry – it increases fat and protein. I’ve been trying not to have the banana carb and it works most times.
Malabsorptive – if your diet is restricted and/or you are malabsorbing, it stands to reason your cells will feel they never have enough to work efficiently, and make you hungry to encourage you to eat until they do.
Nutritional – lack of protein, a need for B vits, zinc, magnesium – maybe consider what food type you are craving – does it suggest a need for a specific nutrient, maybe? Great list of craving links here from H&B. Also, what I call ‘starving in the midst of plenty’. This is where we might be eating a lot of food but it’s not very nutrient-dense – processed foods, refined sugars, white bread, pasta, cereals etc etc – and the body simply keeps you hungry because it needs you to provide more until it gets the level of the nutrients it needs for the cells and tissues. You have to keep going with more and more food to get enough, do you see? SO common, I can’t tell you.
I came across a great overview of hunger causes here too, so also check that out for ideas. They’re obvs focused on selling you some glucose monitors etc, but I liked the simple checklist you could go through. For me, the most common causes of HATT (I thank you) would be hormonal, glucose control and a need for nutrients.
Hope that helps to give you some ideas, G. Here for more if you need me.
Cinnamon Almond Butter Bites
As I was writing that above, it got me thinking about which nut butter has the most magnesium in – because most people need more magnesium and it helps with cravings, blood sugar control, fatigue, thyroid etc. Most often a teaspoon of peanut butter is suggested, but actually almond butter would be better. Note to self: get some in.
Whilst I was researching the difference between the two nut butters, I came across this summary, which I thought was useful. Almond butter has almost the same level of protein as peanut, less sugar, but more fibre, fat and magnesium, so would be better for hunger cravings and blood sugar control, I think. Sunflower seed butter might also do if you’re not nutty.
Obviously, we are talking good quality nut and seed butters here, please. None of your crap ones with added nonsense. It should be just nuts or nuts and salt. I admit to be just a little bit addicted to a Cornish peanut butter I found in a deli. It is so yummy and filling that actually I eat less than I might of more rubbish quality. Shame they don’t do an almond butter. Can anyone recommend their favourite for me?
Finally, bear in mind the fat content – everything in moderation, as per. A teaspoon is fine. A tablespoon not so much.
They are based on almond butter, chai and flax seed (fab fibre and protein), cinnamon (great for controlling blood sugar) and extra protein powder (you could use lupin flour, which we discussed in a previous issue is a fabulous protein with all the amino acids in).
Of course, I am going to suggest some tweaks!
I don’t think I’d put so much honey in myself – and I might use blackstrap molasses for the iron and less of a hit on insulin, or a diabetes-friendly type sugar substitute like stevia or xylitol (not for TGFs). You could use coconut or almond flour instead of the protein powder if you hadn’t anything else in. It would still stay in a ball but not be quite as high in protein.
I’d make sure any choc chips are really good quality dark choc (75% minimum) to boost magnesium levels. Did you realise that most of our craving for chocolate is because we need the magnesium? Or we’re usually addicted to sugar if it is crappity chocolate! Do you actually need choc chips in them anyway?? Blueberries instead?
The vanilla should be really good quality, not your everyday extract – I’d go for a pure vanilla powder or use your own vanilla beans.
Of course, I had to then go off and research vanilla types! Fascinating overview here. They maintain that 99% of the vanilla you buy in the shops is not true vanilla at all and the process pure vanilla goes through certianly explains the high price!
Although one might assume vanilla flavoring comes entirely from vanilla plants, but that’s not the case. True vanilla can only meet 1% of market demand. Yes, you read that correctly: literally 99% of vanilla flavoring comes from other sources. Most of it is from artificially produced vanillin (the main flavor compound) made in a lab. Manufacturers can also reuse spent vanilla pods to extract additional flavor using enzymes.
Imitation products are often simply labelled “vanilla essence” or “vanilla flavor,” which are signs that you’re dealing with an imposter.
Anyway, enjoy your improved bites whenever you feel hunger strike – the cinnamon, high protein and fibre should keep your blood sugar stable. Let me know if you make them – what were they like? Did you tweak them more yourself? Do you have a different recipe we might enjoy?
Bits and Bobs
I know we all love to hate AI, but it is really starting to help in some health fields. For example: AI technology can detect patterns in gut bacteria to identify complex regional pain syndrome (CRPS), which will then change diagnosis and treatment. CRPS is estimated to affect up to 2.1 million people worldwide and typically develops in a limb after injury or surgery. It causes severe, persistent pain — often far worse than the initial injury. It’s notoriously difficult to treat. The researchers found that some people with a specific microbiome pattern might be more prone to CPRS. Read more here.
We all know how important social connection is – experts reckon loneliness is a big trigger for heart disease, for a start. But how do you make new friends nowadays? I liked this list of ideas from Restless. Check them out. Choose one and do it. You never know who you will click with, but if you’re in your house all the time, you’ll never meet them and that would be a shame. Be brave.
And finally…thank you for those of you who wrote to suggest new reading material for me. I bought The Secret Life of Bees by Sue Monk Kidd – and then realised I’d already read it. No matter, it was such a good book, I am reading it again.
I have investigated (pun, pun!) Elly Griffiths’ Ruth Galloway detective series one of you recommended. I plan to get the first one from the library and see how I go. I have recently rejoined the library as I spend so much on books and had forgotten what happy times I had in libraries as a child. And they have no fines now! Fabulous.
In other musings, I was wondering why people keep sending me different coloured hearts – green mostly. Obviously, this is a hot topic after the stunning Adolescence series on Netflix recently where heart emojis were discussed at one point. Cue dad with no clue having to be taught by his son. Erm….
Did you see it? I didn’t actually think it was as good as the hype, but it certainly packed a punch. If you didn’t see it, here’s a summary and a Guardian review:
The point of the Netflix series “Adolescence” is to explore the dark side of adolescence, particularly focusing on the societal pressures, violence, and online misogyny that some young men face. It examines the corrosive influence of social media and influencers, as well as the impact of toxic masculinity and male rage.
Not an easy watch. A bit like Louis Theroux’s recent The Settlers about Israel and Gaza, which was also tough viewing.
You’ll be glad to know that I intersperse these kind of programmes with happier stuff: currently re-watching the brilliant Gone Fishing for about the fourth time – seven glorious series to enjoy. On the face of it, you’d think a programme about two older men with heart disease going fishing would be boring as heck, but you can’t help but smile at the banter between Paul Whitehouse and Bob Mortimer. Both just have funny bones and there is a real warmth of friendship between them. Besides, I like seeing the gorgeous scenery and the interesting places they stay. I won’t mention the ‘heart-healthy’ meals that Bob makes.
Anyway, how did I get onto that? Ah yes: emojis.
So, if like me, you’re not sure of your heart emoji colours, this might help. First, the Adam character in Adolescence explains what some of the hearts mean to a younger person:
“Red means love, purple – horny, yellow – ‘I’m interested, are you interested’, pink – ‘I’m interested but not in sex’, orange – ‘You’re going to be fine’. It all has a meaning. Everything has a meaning.”
Oh heck. Off on another research tangent, I found this whole list of teen-use emojis. Let’s put it this way, I’m never sending another cat face emoji…
I think, for adults, they may well have different meanings. For example, a green heart for a teenager might signify jealousy, but is said also to represent nature, kinship and friendliness, so who the heck knows?
It’s a minefield, and, frankly, I’m too old to care! If I was the mum of teenagers, though, I think I certainly would.
That’s it for this issue, folks!
I truly hope you find my Purehealth newsletters useful. If you like what I’m doing, please subscribe here, like and share on your socials; it really helps others get life-changing info they may need x
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