Coenzyme Q10 For COVID-19 Long-Haulers

Coenzyme Q10 For COVID-19 Long-Haulers

There have been quite a few things that get recommended in the treatment for COVID-19 “long-hauling” symptoms. They are purely anecdotal but many of us who are dealing with the post-viral issues are willing to try different things that could possibly help us.

Coenzyme Q10 is one of the supplements mentioned by Long Haulers as being of use in the relief of some symptoms. I started taking it a few weeks ago now and I wanted to talk about it in this post.

What Coenzyme Q10 (or CoQ10) is

This is an essential nutrient found in the body. The levels of it decrease in us as we age.

It is also found in food with the highest amounts being in organ meats, mackerel, soybeans, broccoli, rainbow trout, peanuts and pistachios. Although these may contain more of the nutrient than other types of food, they still only have a very small amount.

Because CoQ10 is hard to get from food, many people choose to supplement with it due to the many alleged benefits it has. These benefits are as follows:

  1. May promote heart health
  2. May treat diabetic neuropathy
  3. May prevent or lessen headaches and migraines
  4. May help with muscle weakness
  5. May reduce chest pain
  6. May improve lung function
  7. May improve hearing issues and tinnitus
  8. May improve PCOS features- Fertility, acne, hair loss, high blood sugars, high cholesterol
  9. May increase fertility in men and women
  10. May strengthen immune system
  11. May boost energy
  12. May reduce blood pressure
  13. May improve gum health
  14. May act as an neuroprotectant
  15. May improve the look of aging skin

The reasons that COVID-19 Long-Haulers choose to take CoQ10 are as follows:

  1. Lingering chest pain
  2. Heart health- COVID-19 can cause heart damage, heart attacks and myocarditis.
  3. Muscle problems- Some Long-Haulers complain of muscle weakness, pain and tingling.
  4. Breathing issues- Many Long-Haulers have to deal with shortness of breath.
  5. Fatigue- Many Long-Haulers battle fatigue on a daily basis.
  6. Brain fog- Many Long-Haulers say that they have problems thinking and concentrating.

CoQ10 can be bought in capsules and powder form. The recommended dosage ranges from 100-300 mg per day. Side effects may include GI upset and insomnia.

My experience with it

One of my lingering symptoms since the acute phase of my COVID-19 infection in March have been chest aches. They have not been on a severe level but pretty uncomfortable.

I was really worried at first about what the aching could possibly mean. Thoughts of whether or not I had heart damage or some horrible chest infection, filled my head.

I could not convince my primary care doctor to allow me to have tests done on my chest/heart so I looked to the Long-Hauler support group for help. Some wonderful people there told me about how trying a CoQ10 supplement might help.

We actually had some in our cabinet so I decided to start taking 100 mg right away. I knew that people in the group were taking higher amounts but I am sensitive to medications/supplements and I did not want to risk having bad side effects.

After about a week of taking CoQ10, I can honestly say that the chest aches seemed to reduce in frequency. I would go from having them every night for the whole night to having them only last a couple hours.

The aches just kept gradually going away. I have not actually experienced any for almost a week now!

While I am really excited about this, I can not say definitively if there is a correlation or causation when it comes to the CoQ10 and the aching. It could have been just time that healed my chest- like the chills I used to get.

Being a Long-Hauler is tough

This virus is definitely not the flu and I hate when people say that. All of these symptoms that us long-haulers deal with can be annoying, scary and/or devestating.

While I am lucky that I do not have really severe problems that greatly disrupt my life, I would love to not have to experience any of my lingering symptoms anymore.

I do not know if CoQ10 is the thing that is helping me but since it is not hurting me- I will continue to take it for now.

Do any of you guys take CoQ10? Do you think it is helping you in any way?

Thanks for reading!

Sources-

https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602

https://lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10

#coq10 #covid19 #covidlonghauler #postviral #symptoms #health #supplements

Is This PMDD? I certainly Think So!

Is This PMDD? I certainly Think So!

This is my mood certain days of the month.

Something sure is up with me. My menstrual cycle symptoms in general are just ridiculous.

In doing one of my many Google searches for other’s experiences with severe hormonal issues, I came across a condition called PMDD. I decided to look into this more and talk about in this post!

What is PMDD?

PMDD stands for Premenstrual Dysphoric Disorder and is considered the severe form of PMS (premenstrual syndrome). It is said to affect about 5% of women.

Here are some symptoms of PMDD:

  1. Extreme mood shifts- Changing between different moods
  2. Extreme moods- Intense depression, aggression, anxiety, paranoia etc.
  3. Physical symptoms- Heart palpitations, fatigue, cravings, breast pain, bloating, GI upset etc.
  4. Brain fog
  5. Sensory sensitivity

Some of the things listed above can occur with PMS but the difference is that they are more intense and disrupting of life with PMDD.

Doctors diagnose women with this condition if they experience at least five symptoms that are intense and get in the way of their daily lives. The following is an example of a PMDD diagnosis profile:

  1. Severe depression
  2. Feeling like people in their life do not like/love them
  3. Lack of interest in things that they normally like
  4. Binge eating
  5. Quitting jobs suddenly based on temporarily heightened emotions
  6. Bad insomnia

If one is wondering whether they have PMDD, it is a great idea to keep track of the symptoms they experience each day of their cycle. A health planner would be wonderful for this or just a regular notebook.

The cause of PMDD is not well known. It is postulated that women who fit the diagnosis criteria are just extremely sensitive to hormonal fluctuations that occur each menstrual cycle.

The current PMDD treatment options are as follows:

  1. Diet- cutting out caffeine, excess sugars, and alcohol.
  2. Antidepressants
  3. Birth control pills- Examples of some that may help PMDD more than others include Seasonique, Amethyst, Mirena and Lo Loestrin FE.
  4. Getting good sleep
  5. Supplements- Some have had success with calcium, vitamin B6, magnesium and fish oil.
  6. Meditation

There have been some reports of women with PMDD having success with micro dosing psilocybin, CBD and weed to treat their symptoms. It is important to look into these three things before trying them out.

My hormonal issues

Like I said before, my menstrual cycle symptoms are bad! I have always had discomfort at certain days during the month but ever since I had a child, things have gotten much worse.

Here are all of the lovely things I deal with during my menstrual cycle:

  1. Intense bouts of sadness during fertile window and before my period starts.
  2. Massive cravings
  3. Quick to anger
  4. Extreme Irritability
  5. Feeling like I am worthless and dumb.
  6. Can not stop thinking about the sexual/emotional abuse I endured at 14-15 years old.
  7. Severe GI upset and bloating
  8. Panic attacks and anxiety
  9. Trembling legs
  10. Severe itching

These problems have definitely disrupted my life in that they have led me to quit jobs. I find it so hard to work when I am dealing with all these things going on.

If having severe menstrual cycle symptoms were more common than it is, I do not believe that many women would be able to be successful in the workforce. Feeling extremely upset, enraged, mentally fogged up, panic stricken, like you are going to throw up all the time and more is not conducive to successful days at work.

I have PMDD

I am just going to go ahead and diagnose myself with this condition. There is no use having a doctor’s appointment for it because they will not help me at all.

I have been trying for a long time to fix my hormonal issues and I am still searching for the right thing (or things) that can help. I would say that the physical symptoms are the worst part of all this for me so I need to find something that will address them better.

I will continue doing/taking these things for PMDD:

  1. Vitamin B6
  2. Getting good sleep
  3. Intermittent fasting for 16 hours and watching my carbs
  4. Anti-nausea supplements that take the edge off

I may consider the following:

  1. Adding in magnesium into my routine- The magnesium spray I had been using was giving me bad stomach cramps and insomnia which made me stop taking it. I need to find one that does not make me feel like that because it is an important nutrient.
  2. Reducing my caffeine intake- Right now I take 500 mg of caffeine a day which is considered over the recommended amount. I might try to get this down to 200 mg a day to see if that helps anything.
  3. Adding in calcium into my routine- I had planned on doing this a while back but never ended up doing it.
  4. Meditation- I keep reading about how much this can help different ailments so I may start trying it.

I feel for anyone who deals with horrible hormonal symptoms

PMDD sucks for sure. I would not wish it on my worst enemy.

I really hope that one day, I will be able to overcome my severe hormonal issues or at least reduce them by a lot.

Do any of you have tough menstrual cycles, too?

Thanks for reading!

Sources-

https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/expert-answers/pmdd/faq-20058315

https://www.hopkinsmedicine.org/health/conditions-and-diseases/premenstrual-dysphoric-disorder-pmdd

https://iapmd.org/about-pmdd

#pmdd  #pms  #pcos  #womenshealth  #periodproblems  #menstrualcycle  #health  #supplements  #mentalhealth 

Perfect Lower Carb Snack Options

Perfect Lower Carb Snack Options

When a person switches over to a diet with a reduced amount of carbs, they may feel as though their snack options are limited. Fortunately, there are some good lower carb choices out there.

Here are some ideas!

Lower carb snack options

Zucchini wraps-

Zucchini is just great in general on a low carb diet. You can slice it thinly and put in a tuna/mayonnaise filling- like what is show in the above picture.

Coffee and cream-

If you are a coffee drinker, consider having some with heavy cream in it! It can give you energy all while filling you up.

Parmesan crisps-

These are close to crackers! Some might find them too pungent though. There are cheese crisps that come in different flavors/cheese types that may be more mild than these parmesan ones.

Lunch meat, pepperoni slices and cheese-

These three things or a combination of them are great choices for a snack. A lot of people may eat them with crackers and/or bread for a sandwich- just skip those for a lower carb option!

Lower carb pudding-

Mixing together sugar-free pudding and two cups of heavy whipping cream gives you a decadent, lower carb treat. It is great for a snack and/or dessert.

Bacon-

Um… why not?

A handful of nuts-

Nuts provide good fats and nutrients all while being lower in carbs than other snacks. Combining a handful of nuts with something else (i.e. a cheese stick), can make for a great and filling snack!

There are more options out there!

Watching carbs is an adjustment at first because there are so many carb laden foods out there. Once you look more into this way of eating, you will find that you do not need to feel deprived. There are delicious and filling options available to turn watching carbs into a long term thing.

The foods pictured in this post are just some of my go-to snacks. My absolute favorite snacks right now are sea salted cashews and cheese.

What lower carb snacks do you guys like?

Thanks for reading!

#lowcarb #keto #pcos #womenshealth #health #diet #diabetes #insulinresistance #food

Matcha Tea White Chocolate Chip Cookies

Matcha Tea White Chocolate Chip Cookies

I am all about treats in moderation. You can have them once in a while and still maintain a healthy, snatched body.

For this week, I decided to make some Matcha tea white chocolate chip cookies!

Why Matcha cookies?

I wanted cookies as the treat for the week but not just plain old chocolate chip ones. My first choice of cookies to make was actually a kitchen sink kind. They unfortunately turned out so horrible that I had to throw them out.

Way too salty. Gross!

I had some Matcha green tea in the drawer (non-expired) and remembered that I used to make blondies with it. Being that those were so good, I decided to use some of the powder to make cookies.

The recipe I found and changes made

I found a Matcha tea cookie recipe that also used white chocolate chips (which I had around) and decided to try it out.

There were some changes that I had to make to the recipe though. They are as follows:

  1. Reduce the amount sugar- I read some of the comments that talked about how the cookies came out too sweet so I decided to not add as much sugar as the recipe called for.
  2. Increased the amount of Matcha tea powder- The comments talked about the taste of the green tea not being very strong. Since I love the taste of Matcha, I decided to add more.
  3. Go eggless- For the past four years, I have had issues with eggs. They make my stomach hurt really bad and give me hives. Because of this, I substituted the whole egg and yolk that the recipe called for.
  4. The time needed to bake- Because I changed some things around and/or my oven is different than the recipe author’s, I had to increase the time for them to be in the oven.

The final recipe

So this is my take on the Matcha tea white chocolate chip cookie recipe:

Yes, part of the bottoms on a couple got burned!

Ingredients-

  • 2 cups flour
  • 2 tbsps Matcha
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 cup brown sugar
  • 1/4 cup of granulated white sugar
  • 3/4 cup melted butter (1 1/2 sticks)
  • 1/4 cup unsweetened applesauce (to replace one whole egg)
  • 1 tbsp water, 1 tbsp oil (these two replace one yolk)
  • 1 1/2 tsp of vanilla extract
  • 1 1/2 cups of white chocolate chips

Directions-

  1. Grease baking sheets and then preheat oven to 325 degrees.
  2. Mix dry ingredients (flour, Matcha, baking soda and salt) together in a large bowl.
  3. Mix together the melted butter, brown sugar, white sugar, vanilla extract, applesauce and oil/water mix until it is creamy.
  4. Pour the wet mix into the large bowl with the dry mix and stir until blended.
  5. Stir the white chocolate chips in with the dough. I found it easier to put on gloves and use my hands to mix the chips in.
  6. Drop cookie dough on the baking sheets. There should be 24 cookies.
  7. Bake for 10-15 minutes or until edges are nice and brown. Let them cool completely after you take them out.
  8. Store in an airtight container.

The taste verdict for us

We thought these cookies were amazing. They did not last long at all! I never knew that white chocolate could go so well with Matcha but it really does.

I will definitely make these again in the near future and would recommend them for anyone looking for a less-common type of cookie.

What was the last treat you had?

Thanks for reading!

#greentea #desserts #cookies #snacks #kitchen #baking #cooking #familylife

Calories Burned During Physical Activity

Calories Burned During Physical Activity

Physical activity has a lot of benefits. One of these benefits is that of burning extra calories during your day. The thing we need to realize about that though is that the amount of calories we burn may not be as much as we think.

For this post, I wanted to talk about calories burned during the physical activities we do.

Some factors go into how many calories we burn

We do not all burn the same amount of calories during physical activity. There are certain factors at play when it comes to that. They include the following:

  1. How much we weigh-The more we weigh, the more calories we burn. The less we weigh, the less calories we burn.
  2. How much muscle we have- The more muscle we have, the more calories we burn.
  3. How fit we are- The more fit we are, the less calories we burn doing physical activities. This is because our bodies would be used to working at a certain level so we have to push them even more to burn more calories.
  4. Metabolism- The higher our metabolism, the more calories we burn. The lower our metabolism, the less calories we burn. Things that affect our metabolism include diet (eating enough, not eating enough, sleep habits (not sleeping enough can lower our metabolism) , medications (i.e. some anti-psychotics) and health conditions ( i.e. hypothyroidism).
  5. Age- Our metabolisms slow down as we get older.

Calories burned calculators

There are quite a few of these calculators that can tell you how many calories you may burn doing certain activities. It is important to remember that things are not always cut and dried with them.

The calories burned calculators are just estimates. They use our weight, height, gender and METs (energy burned per time resting). Also, the amount of effort put into the physical activity is taken into account as well (light,moderate or vigorous).

These calculators are said to be pretty accurate if you put in the right information. They are not 100% but considered closer to the actual amount than wearable devices (like my Fitpolo!) and definitely the ones shown on gym equipment.

Physical activities that burn the highest and lowest amount of calories

While the amount of calories we burn is an individual thing, there are types of physical activities that will burn considerably more or considerably less than others.

Here are five workouts that tend burn a lot more calories than others:

  1. Running
  2. Jumping rope
  3. High intensity interval training (HIIT)
  4. Hiking with a backpack on (with things inside of course)
  5. Moderate and vigorous cycling

Here are five workouts that tend to burn the least amount of calories:

  1. Yoga
  2. Pilates
  3. Regular cycling (no intervals or resistance) on a recumbent bike
  4. Walking
  5. Regular weightlifting (no supersets, circuits, cardio intervals or heavy weights used)

Here are five household chores that are said to burn a good amount of calories:

  1. Mowing (with a push lawn mower)
  2. Shoveling snow
  3. Mopping
  4. Scrubbing floors
  5. Vacuuming (especially if you have to move furniture around to get everything)

Also, just because the five workouts listed burn less than others- they are still wonderful for your body.

The amount of calories I burn

I decided to record the calories burned during my weightlifting and cardio/abs workouts so I can compare to them to a calculator’s estimations. The calories burned calculator I decided to use was one from Healthyeater .

The calculator has you put in your stats along with the time in minutes the activity is/will be done for. For my weightlifting workouts I used the circuit training category due to the bursts of cardio and supersets I do. I put my cardio workouts under the aerobic category.

The following is a comparison of the numbers taken from my watch and the calculator:

WorkoutCalories burned-WatchCalories burned- Calculator
Upper body (45 minutes)300268
Cardio/Abs (40 minutes)235245
Lower body (50 minutes)365335

So these estimates are different as you can see. My uneducated guess is that the actual amount of calories burned is somewhere in between both of them for each workout.

These numbers seem low to me despite the effort I put into each workout. I have to remember that I do not weigh a ton though.

Physical activity is still important

The amount of calories burned during physical activities is likely smaller than you think. That is okay though! If you have a sensible diet, even a relatively small amount can help you reach your health goals.

Thanks for reading!

Sources-

https://www.thehealthy.com/exercise/workouts-that-dont-burn-calories/

https://www.fitday.com/fitness-articles/fitness/cardio/how-accurate-are-calories-burned-calculators.html

Calories burned calculators: https://healthyeater.com/calories-burned

https://www.myfitnesspal.com/exercise/lookup

#fitness #physicalactivity #chores #diet #calories #workouts