This is not to say that my treatments aren't helping. They are. But other than 1 or 2 prescription drugs, most of my treatments and lifestyle changes simply boil down to "living healthier." In a way, even dietary supplements are just shortcuts to healthier eating. They allow us to ingest more vitamins, minerals and herbs than would be practical through diet.
This post focuses not on supplements or drugs or even "treatments" per se. This post is about all the little lifestyle changes I've made to try to live healthier and give myself the best chance to improve. In some cases, I simply feature items that make life easier with ME/CFS, but offer no health benefit. To the extent that some of these lifestyle changes feature products, let's be clear that I'm not trying to endorse these products. This post is more about not using the old products that these featured products replaced.
These first few lifestyle changes all deal with improving sleep. At least two ME/CFS specialists have told me that "it all starts with sleep." They said that real improvement is almost impossible until a patient fixes their sleep disturbances. So, at the outset, I made sleep a major priority. (I should mention that I've known other patients who have tried what I've outlined below and still struggle with sleep issues, so it's clear that results depend on the individual and how severe their ME/CFS is.)
Opaque window shades: Most window coverings let light through, so the nighttime environment in a room still can be fairly illuminated. These window shades are completely opaque and help keep the room pitch black. I never realized how much of a difference a darkened room could make until these shades went in.
In a similar vein to the above, I unplug my bedroom DVR every night and make sure there are no other electronics giving off small amounts of light. You might be surprised - it makes a difference. Some would recommend not even having a TV in my bedroom but, hey, this is still America and I still have my first world addictions.
Body Pillow: I learned of the concept of a body pillow when my wife purchased one during her first pregnancy and then continued to use one even after the pregnancy. I used to tease her about this enormous stuffed "turd" and the fact that it took up half of the bed. Then one morning, about 6 months after I contracted ME/CFS, my wife had already gotten out of bed and I thought, "what the heck." I threw a leg over the body pillow and pulled it close. I knew right then I would never sleep without a body pillow again.
It's such an obvious concept, yet it never occurred to me or most other people. It is very unnatural for your ankle, knee, and elbow to be pressed up against its other corresponding ankle, knee and elbow. The natural position for these body parts is at least shoulder width apart. But for us side-sleepers, that's what happens all night - they come together, which strains our bodies, particularly the back. It was pretty amazing to me what a difference in comfort and sleep quality it made simply by putting a little separation between these body parts with the use of a body pillow. Now it's not uncommon for me to fall asleep in one position and wake up in that same position 7.5 hours later. I realized that a lot of tossing and turning that goes on at night must be due to discomfort from lying too long in a particular sleeping position. Each time you toss and turn, you wake up just a little, so if you can minimize these disturbances, it really seems to improve sleep.
Now my wife is the one who teases me, a grown man who cuddles with a pillow every night. But I usually don't hear the teasing because I'm too busy slumbering.
(Tip: Most body pillows are shaped like a candy cane, with a curve at one end only. If you buy one, get one that is curved at both ends. Your head rests in the top curve and the bottom curve goes between your ankles. This ankle separation is key, in my opinion, and most body pillows don't provide it.)
I sleep with earplugs every night. I started doing this after reading several reports about how low level noises--noises we're not even aware of--interfere with sleep. (e.g. Sleep Foundation) My sleep definitely improved with earplugs.
Natural toothpaste: The original reason I switched to natural toothpaste was because my genetic testing & methylation panel suggested that I should avoid sources of sulfate as a CBS+ individual. But since then, I've come across other good reasons, particularly, the avoidance of fluoride. Note that only some types of Tom's of Maine toothpaste are flouride free. It's such a simple and easy switch to make that I can't believe I didn't do it sooner.
Most of us, I would imagine, have options for filtered water in our kitchens. Maybe it's from the built-in dispenser in the refrigerator, or bottled water from the refrigerator. But what do you do when you're at your bathroom counter brushing your teeth, or taking supplements, or simply getting a drink of water in the middle of the night? A lucky few have whole-home water filtration systems, but I'm not one of them. Instead I found this small filter that attaches to the tap and filters all water that comes through the faucet.
Because going "full hippie" is not an option for me, I still need to use some type of deodorant. But the problem with almost all deodorants is that they contain aluminum. Many natural living enthusiasts will tell you this aluminum is problematic even for healthy people, but according to Dr. Yasko, ME/CFS patients have particular trouble eliminating aluminum from the system due to our broken detoxification mechanisms. All that aluminium just builds up in our systems and then leads to cascade of other problems, especially in the gut, according to Yasko. Yasko is big on detox of all metals but aluminum in particular, so this switch was a no-brainer for me.
But, I recently read a report that even Tom's of Maine contains an ingredient, propylene glycol, that is linked to cancer and developmental issues. So I'm looking for a new alternative. I refuse to resort to patchouli oil!
Ahh, the old supplement bin. Many of us have one. This is the box that I would never, ever show anyone outside the ME/CFS community, lest they think I'm insane. They just wouldn't get it. This box not only contains all those half-used bottles of supplements that, for one reason or another, didn't work out, but also all my in-waiting backup bottles, since buying in bulk saves money.
The health records binder. Actually I have another one of these in a closet somewhere with all of my labs and doctor reports. This one pictured here is just for my nutragenomics research alone. Again, I would never show this to an outsider.
That weird black box in the corner of my bedroom is my portable infrared sauna. I sit inside it on a folding chair, and my head sticks out a hole in the top (under that flap). I watch TV or read a book for half an hour and come out looking like a glazed ham. I've written about this many times before here but I'll say again that I credit this sauna for the increase in my baseline that occurred around September/October of 2012. My body seemed to really need this extra mode of detoxification.
Supplement case: I'm one of the fortunate ones who is not housebound, so I sometimes find myself out of the house at supplement time (which for me is 3 times a day). So I keep all my supplements in this soft cooler and just tote the whole damned mini pharmacy around in my car. It's not sexy, but it works for me.
Speaking of things that are not sexy, I piss on plastic sticks once a week just to keep track of sulfate and body PH. It's like I'm a pool boy, only much less tan.
Speaking of pool boys, here is my backyard Jacuzzi that I owned prior to ME/CFS, but had given up since becoming ill because of the affect of the absorbed chemicals on a broken detoxification system. However, thanks to NoPosterGirl, who alerted me to the fact that Dr. Cheney is recommending hydrotherapy as a way for ME/CFS patients to get their all-important lymphatic drainage flowing and as a way of reducing cytokins, I started looking into ways to maintain the spa water quality without chemicals. I discovered a way to do it using ozone and mineral sticks. So I'm back in the spa, baby. Like the sauna, it usually leaves me with a feeling very similar to that old after-workout feeling. Intuitively, you just know it's good for you.
I use the term "paleo" diet just for ease of reference, but my diet really isn't as complicated as all that. Basically I just avoid sugar, grains, casein and a few other things that cause problems for people with candida and ME/CFS. I try to keep my carb count to under 70 per day, but I only keep track in a very vague sense and don't freak out if I go over. I could really do an entire post on all the diet-related products I have found, but who wants to read that. Suffice it to say, I've been finding more and more products at my local organic grocery store that replace old staples like crackers, bread, chocolate & soft drinks. They're hard to find and more expensive than the original, but worth every penny.
Foam Roller: When you're severely limited in the amount of physical activity you can do, foam rollers are a good way to get that "stretched out" feeling without the workout.
Thanks for reading. I know that we all have different lifestyle changes that work for us, and I always enjoy reading about the ingenuity of the ME/CFS community. I've read posts from people making their own accommodations that blow away anything in this post. There was a guy with severe OI/POTS who build a "desk" that allowed him to use his computer while lying flat on his back (hint: the monitor was face down on a glass table). I've seen jerry-rigged air filtration systems and many other ingenious inventions. Please, if you have other lifestyle changes that you think are worth sharing, I'd love to hear about them.