The relationship between vitamin D and your immune system

The causes of mental and physical fatigue experienced by people with MS are complex, and likely to include neural, inflammatory, metabolic, and psychological factors. None of the currently available approaches offers long term relief, say the researchers. Previous research suggests that dark chocolate, containing between 70 and 85 per cent cocoa solids, is associated with an improvement in subjectively assessed fatigue in people with chronic fatigue syndrome (ME). Cocoa, like dark chocolate, is rich in flavonoids––substances found abundantly in fruit and vegetables and associated with anti-inflammatory properties. This prompted the researchers to see if it might also be worth exploring Cocoa potential in helping to tackle the fatigue associated with MS. They randomly assigned 40 adults recently diagnosed with the relapsing remitting form of MS and fatigue to drink a cup of either high flavonoid cocoa powder mixed with heated rice milk (19) or a low flavonoid version (21) every day for six weeks.  Participants were instructed to wait 30 minutes before taking any prescribed medication or eating or drinking anything else, but otherwise to stick to their usual diet.  Fatigue and fatigability–the speed with which mental and physical fatigue set in–were formally assessed before the start, at the mid-point, and at the end of the trial.  And participants also subjectively rated their fatigue on a scale of 1 to 10, at 10.00, 15.00, and 20.00 hours each day, and monitored their activity with a pedometer.  After six weeks there was a small improvement in fatigue in 11 of those drinking high flavonoid cocoa compared with eight of those drinking the low flavonoid version. Those drinking the high flavonoid version showed a 45 per cent improvement in subjectively assessed fatigue and an 80 per cent improvement in walking speed.  Although not objectively measured, pain symptoms also improved more in the high flavonoid group. If the findings are confirmed in larger studies, it may offer a simple dietary approach to a persistent and hard to treat symptom, which affects nine out of 10 people with MS, suggest the researchers. Reference https://jnnp.bmj.com/content/90/5/507

Way back when I first started at Barclays, one of the first clients I treated was returning to work after being signed off with Carpal Tunnel Syndrome.  Which is a common and painful disorder of the wrist, caused by pressure on the median nerve which creates numbness and tingling in the fingers.  At its worse it can lead to loss of grip and permanent numbness in the fingers. Repetitive computer use thought to be one of the causes, but scientific studies have shown contradictory results.   A recent review of the scientific evidence found that frequent computer or mouse use can nearly double the risk of developing the condition.  Repeated tapping, scrolling and swiping on your smartphone or tablet can also lead ot carpal tunnel problems.  If these sort of repeated movements are the cause then improving your posture will help.  But it is also worth ruling out other possible causes such as:

• Diabetes
• Arthritis
• Thyriod Disease

Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References