Nutrition and Healthy lifestyle
by Dr. Sepideh Tabibian
As presented to GNE Myopathy patients and caregivers at the 2017 NDF Symposium
Healthy nutrition is essential for body, especially for those who suffer from a chronic illness.
Suggested daily diet:
For breakfast, you can make a smoothie with bananas, berries, chia seeds, kale, hemp seed, whey protein and milk (regular milk or almond milk). Blend the ingredients in a blender and enjoy.
Include leafy green vegetables in your diet such as kale, collard greens, and spinach, etc.
Always include a salad with your lunch and/or dinner.
Drink plenty of water, not including coffee or tea (which, in fact, can make you more dehydrated).
Include antioxidants in your diet including: goji berries, dark chocolate (preferably cacao, which is raw chocolate and taste bitter so you can add it to your smoothie and can purchase from Wholefoods if in U.S. or online), blueberries, pomegranate, cranberries, cinnamon, cilantro, Açai, artichoke, kidney beans, cilantro, oregano, ginger, turmeric, basil.
Probiotics are very important for the health of your gut, your body, and immune system. Take it in the morning before breakfast, preferably in liquid form/powder form that needs to be refrigerated. Natren.com has good probiotics.
Important supplements: multi B complex vitamin, coQ10 (liquid form is preferred, can purchase at Costco in US). Vitamin C, Vitamin D if you are deficient, fish oil.
Essential oils have been used for thousands of years in various cultures for medicinal and health purposes. Essential oil uses range from aromatherapy, household cleaning products, personal beauty care and natural medicine treatments. The most common essential oil is lavender which is used for relaxation, mood enhancement, the promotion of restful sleep, lower skin irritation, to prevent infections, reduce inflammation, eliminate dandruff, and soothe stomach bloating. Oregano essential oil has antiviral/antibacterial/antifungal qualities and used for skin infections and you can also take it internally inside a gel capsule.
There are numerous companies that carry essential oils. If you are planning to purchase essential oils, please email me at email@example.com and I will guide you to purchase the essential oil that benefits you the most based on your specific needs.
You can purchase supplements at vitacost.com and use earthdiet as promotional code for a discount.
A positive attitude is crucial when dealing with chronic disease. Keep in mind it is completely normal to go through negative emotions throughout the day, especially sadness and fear. However, it is necessary to not to stay in negative emotion for a long period of time. In order to change your emotional state, you need to change your mindset to a positive one. Listening to music, talking to a friend or therapist, watching a comedy and enjoying nature are tools that help us change our mindset.
Meditation is a wonderful tool to quiet our minds. It relaxes our body and mind. There are numerous health benefits to meditating daily that are scientifically proven; including lowering high blood pressure and helping our bodies reach homeostasis. There are different types of meditation. The one that I recommend specifically for beginners is repeating a mantra. You sit in a quiet space and close your eyes and repeat “OHM” quietly in your mind. Once a thought comes into your head without judgment you go back repeating OHM. You do this process preferably twice a day (morning and night) ten minutes each time and slowly increase the time after a few weeks to a maximum of 20 minutes each time. You might feel tingling/numbness/itching and other sensations, which are completely normal and part of the process. Eventually, you will get very comfortable with meditation and it will become an important part of your day.