Can a cup of cocoa a day help you?
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
Related Posts
Strength and Core exercises to prevent neck & shoulder pain.
There is scientific evidence to suggest the exercises below when combined with shoulder flexilbity exercises reduce Neck & Shoulder pain.
Can reflexology reduce the severity of nausea?
Researchers in Iran conducted a randomised control trail to see if reflexology could assist patients undergoing haemodialysis with their nausea. Haemodialysis is a way of replacing some of the functions of your kidney, if your kidneys have failed, by using a machine to filter and clean your blood. 72 patients were assigned to either an intervention group or control group. The control group received a foot massage. The intervention group received 30-minute reflexology treatments once per day for 12 days, one hour after haemodialysis. The patients were asked to complete a questionnaire to assess the severity of the nausea 15 minutes after the intervention each day. The results showed differences between the groups after treatment, with the severity of the nausea significantly lower in the reflexology group. There are may different causes of nausea including viruses, medication, anxiety, pregnancy & haemodialysis. It is thought the reflexology may reduce the nausea indirectly by decreasing the related symptoms such as anxiety. Reference https://www.ncbi.nlm.nih.gov/pubmed/31383439
More tips on how to prevent Delayed Onsite Muscle Soreness
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
- Innerfield I. The anti-inflammatory effect of parenterally administered proteases. Ann N Y Acad Sci. 1957 Aug 30;68(1):167-76; discussion 176-7.
- Miller et. Al. The effects of protease supplementation on skeletal muscle function and D.O.M.S. following downhill running. Journal of Sports Sciences 22, 365-372;2004.
- Taussig SJ The mechanism of the physiological action of bromelain Medical Hypotheses 1980; 6: 99-104
- Donaho C, Rylander C Proteolytic enzymes in athletic injuries: a double blind study of a new anti-inflammatory agent Delaware Medical Journal 1962; 34: 168-170.
- Cirelli MG Clinical experience with bromelains in proteolytic enzyme therapy of inflammation and edema Medical Times 1964; 92(9): 919-922.
- Taussig SJ, Batkin S Bromelain, the enzyme complex of pineapple and its clinical application Journal of Ethnopharmacology 1988; 22: 191-203.
- Atal CK, Zutshi U, Rao PG. Scientific evidence on the role of Ayurvedic herbals on bioavailability of drugs. J Ethnopharmacol. 1981 Sep;4(2):229-32.
- Velpandian T, Jasuja R, Bhardwaj RK, Jaiswal J, Gupta SK. Piperine in food: interference in the pharmacokinetics of phenytoin. Eur J Drug Metab Pharmacokinet. 2001 Oct-Dec;26(4):241-7.
- Miller et. Al. The effects of protease supplementation on skeletal muscle function and D.O.M.S. following downhill running. Journal of Sports Sciences 22, 365-372;2004.
