I suffer from complex regional pain syndrome in my right leg.   Exercising for me isnt always easy and the pain is generally much greater the day after if I aggrivate the nerves too much in my leg. Trying to stay at my goal weight has been a challenge at in itself over the past few years after being diagnosed.  Prior to my knee injury (In Zumba class of all places)which set this whole thing off,  I used  to go to the gym daily.  I have always been a pretty active person.
After they diagnosed my CRPS ( a year in a knee brace and on crutches later) I was banned from not only the gym, but from riding my bike, running and was told to try and avoid stairs.   :-/
There is not a whole lot of information on this autoimmune disease (other than no one really has a clue how to treat it)
except for the fact that in some ways it is similiar to Fibromyalgia.  If aggrivated too much, it has the ability to spread to other areas of the body. I have already had that happen once. Luckily they were able to reverse it to where it was only in my leg again. But, once again I was put on restrictions. So, here I am 2 years late, trying to return to activities.
If anyone out there has CRPS, RSD or even Fibromyalgia....I would love to brainstorm with you.

Thanks!!

Katie,

I do not have any of these ailments and I am not trying to trivialize them in any way. I have found in a lot of my research on nutrition that the majority of so called auto immune diseases are caused by the body's reaction to a specific chemical/food additive or lack of specific micronutrients. I am not sure if you have been exposed to this possibility as U.S. medicine is all about identifying symptoms and prescribing the appropriate drugs to deal with the symptoms not finding the root cause.

Exercise has amazing rejuvenating powers and the body has amazing self healing powers if given the proper nutrients. Unfortutunately, I can't brainstorm with you as I don't have these ailments but I offer this up as a consideration or topic of research on your part if it hasn't been done already. Auto-immune disfunction is not something coded in our genome and is not a normal event. Since the immune system's primary job is to rid the body of all potential threats - bacterial, viral, fungal, as well as chemical - I just wanted to present this thought for consideration as more often than not this type of issue can be eliminated if you can identify the offending

substance :-)

John

Hi John,

Thanks so much for taking the time to reply!  The onset of the CRPS was when I tore my patella tendon (only to the slightest degree) and the ortho deemed it not needing to be repaired, only to under-go physical therapy once it started healing. Which I did, for 2 months.  My right leg, during which time, had swollen up to twice it's normal size and the knee it's self could be hyper-extended 30 degrees.  This was the point at which I was put in an im-mobalizer brace and on crutches. I kept telling my ortho something didnt feel right and I couldn't walk on it with out my knee buckling.  Up to that point, and even more so since, I have pretty much had the same diet. I don't eat junk food and I eat lots of fresh fruits and vegetables.  Occassionally i will endulge in a small bowl of ice cream or my personal favorite - dark chocolate.  But, I have never had any kind of food allergies or even sensitivities before.  I am on a pretty strict diet now, making sure I get all my macros in every day.  Been on this diet for about 2 weeks now. Hoping to see some sort of change.  Earlier this week I went to the gym (for the first time in over a year).  I did only about 5 calf raises and my right leg felt like it was set on fire.  So.... shrug....  I dont know. Perhaps more time on this diet might show improvement?

Katie,

The only thing I can suggest nutritionally if it hasn't already been communicated to you is to dramatically increase your intake of Omega 3 fatty acids and sulphur containing foods. Omega 3 is in tuna, salmon, and other oily fish as well as flaxseed meal and nuts like walnuts. Sulphur containing foods are garlic and onions. Omega 3's dramatically reduce inflammation all over the body and sulphur containing foods provide the key ingredients of collagen which is needed for all connective tissue health and repair.

John

i don't have anything speciffic like this. But i do have issues with my CNS (central nervous system) at times, so maybe this helps you too.

And i completely agree with what @jmboiardi already suggested. The CNS (as well as joints) really depends on fat intake. Good fats, Omega 3 in a good ratio to the usual Omega 6.

If you don't do it yet, you can try to incorporate fishoil capsules into your diet. (or rely on any of the other sources John already listed above)

Make sure you don't undercut the daily needs for your size/age/gender (for females it's normally around 70-75 gram fats per day) Maybe even go a tad above.

Don't care for dieting, or looking shredded. Whilst it of course is important to keep a healthy weight - going on a caloric deficit in such a situation is a no-no. Especially when you are trying to get back in the saddle with exercising and some physical activities, it will be important for you to fuel your nervous system perfectly to not create new issues or a spreading as you mentioned above.

Thanks So much guys!  I really am glad to be bouncing ideas off someone's head other than my own! LOL

As far as dieting goes, I really never have been much on it myself. I am really only focusing on making sure I am getting all the protein and carbs I need while trying to return to the gym, and keeping calories to a healthy number.  Fad diets never work on anyone in my opinion. Once you stop them, the weight comes right back.  So, I have always just tried to balance out and keep to healthier stuff anyhow.  I love to eat fresh salt water fish and usually do on a regular basis as I am an avid fisherman (woman, person...what ever. LOL ) however, some days the tides do not flow in my favor! 

As for the vitamins....I just bought some fish oil capsules the other day and I know I still have garlic here....somewhere....   :)
I will add them to my daily arcenal and see if it helps as well. 

Again, a world of gratitude for your imput!

Katie,

Unfortunately due to the nutritional propaganda the U.S. government and other health groups like the AHA propagate, too many people focus on the wrong macronutrients. For people experiencing chronic pain, fats and protein are the most important macros and carbs are the least important. In fact, carbs aren't even critically important for health that is why there is only essential proteins and fats but no essential carbs.

For your condition, you need to reduce inflammation and provide the nutrients to support the health and repair of your nervous system and your muscles and connective tissue. As Chris and I have pointed out, Omega 3 fatty acids are most critical as well as a balanced intake of healthy saturated and unsaturated fats - namely coconut and olive oils. As for protein, lean meats and fish as well as the sulphur containing foods I mentioned in my previous post. Things to be avoided are ALL vegetable oils as they are too high in Omega 6 oils which are pro-inflammatory as well as simple and processed sugar and carbs (which you are already doing) which also cause chronic inflammation.

John

John,

Good thing for me, I only use olive oil and very rarely.  I dont eat fried foods. I usually cook most of my foods on the grill or in a wok.  The carbs I am getting are from foods like grapes, pears, peanut butter, chicken, etc.  So they would be the good carbs, right?  Most of my fat comes from dairy products such as my greek yogurt and 2% milk.  I drink a protein shake in the evening with Casein powder, 3/4 milk and sometimes 1/2 a banana.  In the morning I have a whey shake with 3/4 cup of milk, 1/4 cup each of blue berries and raspberries and 1/2 banana.  For meals/snacks during the day, I have chicken, tuna on whole wheat toast or some other fish and different veggies or fruits.

Does this sound like a sufficient diet as far as getting the right macros?

Katie,

It is a good nutrition plan but you are still woefully lacking in Omega-3 fatty acids which are critical for reducing all inflammation and critical for heart health. The fat in dairy does not contain Omega 3's and while dairy is quite healthy it still is not an anti-inflammation food. I would try adding in some flaxseed meal with your foods - it is great in Greek yogurt or with oatmeal. 3 tablespoons will give you all the Omega-3 you need for the day. Also, try to eat tuna or salmon 3-4 times a week if you aren't already.

John

Flaxseed meal in stock!  Can that be added to one of my shakes?
I also bought some Omega-3 suppliments the other day. Is taking both too much?

Katie,

Flaxseed meal can be added to any food or drink :-)

As for Omega 3 supplements and flaxseed, you need both and here is why. Plants like flax contain a short chained Omega 3 fatty acid called Alpha Linolenic Acid (ALA) which must be converted to the longer chain Omega 3 acids EPA and DHA - as found in fish and eggs. EPA and DHA are more potent than ALA especially in relation to inflammation. All vegetable oils (corn, soy, etc) and meats contain a lot of Omega 6 fatty acids especially Arachadonic Acid which is pro-inflammatory. Omega-6 fatty acids are crucial for a healthy immune system. However, the proper ratio of Omega 6 to Omega 3 should be 1:1 and no more than 4:1. The typical American diet has a ratio of 20:1 or more which is why we have so much chronic disease as chronic inflammation is the underlying cause of most issues. This is why I am suggesting you bump up your Omega 3 intake substantially as chronic pain syndromes are indicative of too much Omega-6 in the diet and not enough Omega 3 :-)

John

Well, I caught a whole bucket full of giant blue crab yesterday while fishing.  They will be a nice addition of Omega-3!
No butter sauce! Just cajun boiled.  :-)

Based on my current Calories/Macros - I would have to increase my TDEE to make room for the extra fat grams.  Currently I am at 39g and you are saying 75 or a tad above is essential for me. That would increase my calorie intake by 324.  So I would need to burn off off those calories in some way.
I assume HITT daily would be my only option.....or more weight lifting....   ??

Katie,

If you have a set daily calorie goal, you can afford the extra calories either by cutting your carbs to allow the additional fat calories or increase your energy expenditure via HIIT or more intense weight training or both. Good fats are not to be feared and should be embraced more than carbs as they are more critical for health - especially your brain and nervous system.

John

Soooo.........update.......

you guys are my heroes!!!

After changing my diet, adding the right kinds of fat and macros, 2 weeks later I can already feel a huge difference!

I have significantly less pain, even on the days I am at the gym strength training. I am still cautions about calf excises as they seem to be what triggers more pain. But, on the whole, this is one happy camper here!!!

I can not Thank you guys enough! It feels soooo good to be able to be living an active life again with out the fear of pain associated with being active. Though I am not where I used to be with the level of activity, I am right below it. For now, I am very happy with that!

😀😀😀😀👍👍👍👍

SO AWESOME!!! This makes me so happy!!!!! Keep on pushing it Katie!!!

Have you tried any of my REAL TIME workouts in the @excusive section yet? Great for crushing it at home for 15 minutes a day!