Exercise Walking

MapMyWalk

I’ve been using the free version of this app for about 4 years to track my walking mainly with my dog Ruxley a black and white pointer cross with probably a beagle, can’t be sure as he is a rescue dog from Greece, which my parents got originally, but found him difficult as he runs off for hours chasing scents and birds and just won’t respond. Fortunately I have seven acres of land surrounded by more fields and only 10 properties down my 3 mile long road, so little traffic and therefore reasonably safe for Ruxley to run off, until I put up a fence, which he really didn’t like.

Ruxley doesn’t bark he howls and he used to go through the hedge on the left-hand  side of my land out to the rest of the fields surrounding me, but after I put up the fence and let him out for the first time he was not impressed, he went to where he usually got out and couldn’t, he tried a few other places and then came up to me and howled at me.

I use MapMyWalk most days and used to walk at Rings End Nature reserve and opposite WhiteMoor prison about 4-5k but now after clearing a track round my land about 0.6k walk, which I initially did when I tried to do C25K (Couch to 5K) another app last year.

MapMyWalk has some good features using the phones inbuilt GPS to create a map of where you are walking and therefore work out the distance which seems to be reasonably accurate, it also records pace, calories burned, heart rate if you have a compatible monitor, average pace and split pace. Once you complete your walk you have the option of posting to twitter and facebook, both of which I do see links below.

I try at least once a year to do some fairly long walks and have completed the Yorkshire 3 peaks challenge in just under 12 hours about 29K and 3 peaks of at least 1000ft elevation. I’ve also done the PathFinder march here in Cambridgeshire which is 46 miles (about 74K) in a day starting at about 05:00 and finishing about 21:00, hoping to do this one again June 2018.

Link to my profile on MapMyWalk

Fear, Anxiety unable to Cope

Fear, Anxiety and feeling unable to Cope are very common feelings for people with M E and often misinterpreted by the medical profession as the psychological cause of physical symptoms rather than symptoms of a physical condition. These symptoms are also often misunderstood by family and friends with many of those same family and friends thinking you just need to pull yourself together and get on with life. (Much easier said than done, even for somebody with a psychological condition, and possibly even harder for you with a physical condition combined with psychological effects).

Cause & Effect

It is not always apparent or easy to know which is cause and which is effect even for you so not surprising other people find it confusing. So how do you know when at the same time you are also experiencing brain fog / confusion, you need to remember what you are like normally, think about similar circumstances in your past and how you felt, so is this a situation a circumstance in which if you were well you would be feeling the same fear, anxiety and inability to cope, if not then it is a symptom, the effect of M E, rather than a cause.

Feeling unable to cope is a reality, you probably aren’t able to cope well, you are unable to think clearly, to focus, to even understand where you are and what you are doing, this is not an irrational psychological problem!

Vitamin B12

I’ve been taking Vitamin B12 in addition to ME-Relief since August 2017, I starting taking B12 when after several 3 months of hard work on house renovations I was exhausted and the ME fatigue had returned. B12 helped me to focus and push myself beyond what I had previously been able to do, I noticed this particularly with exercise and playing squash.

It varies how much I take each day mainly because I forget or simply don’t feel I need it, but generally about 2 1000mcg (Micro Grams) and I prefer the flavoured ones that dissolve in the mouth, there are claims that these are most easily absorbed, but I don’t think it matters.

Can you take too much vitamin B 12?

This vitamin is not toxic, so you don’t have to worry that too much could be harmful. In fact, fatigue (as well as memory loss, balance problems, constipation and depression) are more likely to be symptoms of a B12 deficiency than of getting too much of it.

What does vitamin B12 do? More Info

The human body needs vitamin B12 to make red blood cells, nerves, DNA, and carry out other functions. The average adult should get 2.4 micrograms a day. Like most vitamins, B12 can’t be made by the body. Instead, it must be gotten from food or supplements.

And therein lies the problem: Some people don’t consume enough vitamin B12 to meet their needs, while others can’t absorb enough, no matter how much they take in. As a result, vitamin B12 deficiency is relatively common, especially among older people. The National Health and Nutrition Examination Survey estimated that 3.2% of adults over age 50 have a seriously low B12 level, and up to 20% may have a borderline deficiency.

Other things to try!

Vitamins – C, D, B Complex, Zinc & B12

In addition to ME-Relief I have taken vitamin supplements at times when I
have a cold or something else which causes my ME symptoms to return, Vitamin
C, D, B Complex, B12 and Zinc of these I believe the most beneficial for
fatigue has been the B12.

I generally buy B12 from Amazon as they don’t seem to be available in
supermarkets, but may be available from a chemist or health food shop – also
I have heard other people get B12 injections from their GP – but I haven’t.

Gel Ice Pack Back of neck

The other thing that seems to help particularly with brain fog and when I
feel disconnected from my body is a gel ice pack on the back of my neck for
a few minutes at a time, but wrapped in a thin cloth rather than direct as
it could cause ice burns!

I hope these suggestions help.

Cereal makes me tired!

Recently I was tired most of the day and found myself sleeping in the afternoon / evening for a couple of hours and didn’t know why, I was concerned that the new delivery of protein powder was less effective than previously.

So I started looking at what was different in my life, my behavior that could account for my recent fatigue, something I WAS NOT USED TO!

Well the answer was very simple I had changed what I was eating for breakfast, I had started eating cereal, specifically Kelloggs Crunchy Nut Cornflakes (and they are as the advert says Very, Very Tasty) and Crownfield Corn Flakes with Honey & Peanuts from Lidl.

Now I also eat and have done for some years now a lot of nuts, Pistachio, Cashew, Peanuts with no apparent ill effects, so I don’t think it’s the nuts, I’ve also kept bees in the past (no more as have become increasingly sensitive to bee stings) and eaten quite a lot of honey, I still have it on toast occasionally, so don’t think it is the honey causing the recent fatigue.

So what is left; the corn, the processing, other ingredients or a combination?

So to Google search “some foods make me tired” and found lots of information and then remembered I also have seedless raisins and usually a banana with the cereal and Chocolate Pillows again from Lidl (I like Lidl as I’m not bothered about buying brands and I park in their car park when I go to the post office in March, Cambridgeshire) so quite a combination for breakfast recently, and of course milk, just for the last couple of weeks or so, not the milk the breakfast cereal combination, I drink milk and eat lots of dairy all the time and always have done, with no apparent ill effects.

It appears that being somewhat tired after eating is normal and could be due to a rise blood sugar levels followed by a slump or increases in serotonin in the brain due to the amino acid tryptophan present in some high protein foods like turkey.

It’s been 2 days without high sugar breakfast cereal, I’m now eating either wholemeal bread toasted with peanut butter, hummus, scrambled eats beans or porridge and so far haven’t been tired enough to require a sleep in the afternoon or evening and of course I’m taking 3-4g ME-Relief 4 times daily to relieve all my ME symptoms.