Dear Fibromyalgia

Author: dearfibromyalgia

  • Fibromyalgia Nutrition: Blending and Juicing

    Fibromyalgia Nutrition: Blending and Juicing

    Fibromyalgia nutrition is enhanced by both Juicing and Blending; but, the two are different and both serve their specific purpose in assimilation of essential nutrients. 

    Juicing facilitates fibromyalgia nutrition more quickly into cells, and is great when people are very nutrient deficient, are feeling toxic and weighed down, or when experiencing an IBS flare. 

    Blending allows us to incorporate many different nutrients and the RIGHT forms of fiber. Not fiber from a container that actually depletes nutrients. 

    As a colon therapist, I have worked with various digestive illnesses, and that is where vegetable juicing is going to be preferred over blending in some cases. Also, there are some nutritious substances that are not always tolerated through blending or eating raw, yet can be more easily tolerated when juiced instead.

    I recommend BOTH juicing and blending and use the ‘Original Plantfusion‘ protein to create low glycemic, allergen free blender drinks with various ingredients (as shown in the second half of this page) I do not promote whey proteins, as they have many long term issues for digestive health and overall wellness. 

    But remember, as women we don’t need as much protein, and too much protein can be dangerous for the kidneys. We want just enough for strength and muscle health in forms that are easy to assimilate. Men too really. 

    That said, blending and/or juicing do not need to be done every day to be effective. Although, as we become more efficient, we will want to make this more of a daily practice which is a lifestyle that supports our well-being and energy levels. 

    Consider the following suggestions and make juicing / blending part of your weekly schedule.

    Juicing For Fibromyalgia Nutrition

    As an avid juicer for over 30 years now, I still sing the praises of “healthy” juices made at home. I share many tips and suggestions throughout this article, and you will see I use a lot of organic celery as well, but if you cannot get organic celery on a regular basis, then Koyah celery powder is a great choice.

    If you don’t have or cannot afford a juicer at this time and you want/need to be juicing, make it a priority. Juicing for fibromyalgia is the optimal way to get raw, live nutrients, minerals and enzymes into the body and bloodstream.

    This is the BEST infusion for fibromyalgia nutrition we can give ourselves, especially when sick or deficient.  

    Focus on organic vegetables and greens when juicing. Fruit is not the best option, especially with hypoglycemia or any blood sugar issues.

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    An exception to the rule is green apple which mixes well with vegetables and is low glycemic. I share some very good vegetable juice recipes so you won’t miss the fruit. Some are so good, you would think there is fruit of some kind in there!!

    Now, because some greens contain goitrogens or oxalates, it is good to go slow if you have any thyroid or kidney issues. Yet, please understand that there is a lot of mis-information out there and juicing organic vegetables is still one of the best things we can do for a healthy body and fibromyalgia nutrition. This is especially true considering the world we live in and the toxins we are exposed to every day.

    Parsley should be taken in small amounts as it is high in oxalates.  Use organic vegetables when possible; however, if using conventional, at least wash with vinegar and baking soda or hydrogen peroxide. Using a large bowl in the sink is helpful. Avoid cilantro if you have mercury amalgams or are doing any kind of chelation of heavy metals, as it can move metals around the body. 

    You may not be able to juice every day and for some that is not practical. Just incorporate juicing for fibromyalgia nutrition into your weekly schedule. It is part of healthy, natural healing.

    To create better assimilation of nutrients, I always chew some of whatever I am juicing while making the juice. For example, set aside some greens, pieces of carrot, fennel, etc. and chew well to activate digestion; just a small amount is fine. Taking in juice needs to be done slowly as well, even ‘chewing’ the juice to further activate digestive fire and assimilate fibromyalgia nutrition. Avoid drinking the juice too fast.

    In addition, having a small amount of raw fat (a teaspoon is fine) such as olive oil, coconut oil, flax oil or avocado before OR with your juice will help to better assimilate juice nutrients. 

    Juicing for fibromyalgia nutrition can be done anytime, however, “fasting with juice” is another idea only for those who are practiced in juicing. Juice fasting is good starting in small increments.

    We don’t want to set ourselves up to fail by trying to fast with juice for too long at one time. Start with 4 hours, then 8 hours, then a full day or weekend. And also eat raw foods during that time if needed, to avoid detoxing too fast or losing resolve or motivation.

    NOTE: JUICE FASTING FOR PERIODS OF TIME MAY NEED TO BE DONE UNDER MEDICAL SUPERVISION AND IS NOT APPROPRIATE FOR EVERYONE.

    Watermelon juice by itself is a great kidney/bladder cleanser, yet only when taken alone and candida symptoms are not present. (Juice the seeds as well for greater cleansing action)

    Remember that the very best way for ongoing detox is through daily lifestyle. A juicing detox, fast, or other means of cleansing can fall short if we have not created a lifestyle to support our efforts. Eliminating food allergens, reducing stress and residing in a nontoxic environment are all essential.

    Get started juicing for fibromyalgia nutrition today; just be sure to make it count.

    My favorite juicer is shown under Fibro kitchen tools. The Omega stainless steel juices everything well, has a 10 yr. warranty, and is an excellent choice in juicers. However, there are a few other good ones which are lower cost and which I also show on the Fibro Kitchen Tools page.

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    Juicing For Fibromyalgia Nutrition Recipes

    My Favorite Ingredients/Juicing For Fibromyalgia Nutrition

    My favorite organic juice combination: lacinato kale, celery, carrot, green apple, ginger root.  The chlorophyll, minerals, calcium, and ginger root are great for healing inflammation in the body and so essential for fibromyalgia nutrition.

    A basic combination of juice ingredients looks like this:
    25% greens
    25% celery 
    25 % carrot
    25% green apple, ginger root, garlic, parsley …

    Cleansing with chlorophyll juice :

    2 cucumbers (always have a neutral base), 4 ribs of celery, 2 leaves lacinato kale OR 1 cup spinach. 
    1 small handful of wheatgrass, a few sprigs of cilantro OR parsely, 1 green apple, 1/2 inch pc. ginger root. Use organic when possible.

    Got Fennel ?

    Yes, fennel is an excellent addition for better digestion. 

    It’s a great digestive herb. I make a tea from bulk herbs with extra fennel and have this during my travels.

    It supports digestion, relieves that gassy feeling you can get especially while traveling and has a pleasant taste. Mix with anise, rosemary, etc…any other herbs for your specific needs.

    The plant can also be juiced, and is an excellent addition to any vegetable juice.  Look for it next time you are at the market.

    Juicing For Fibromyalgia Nutrition With Celery

    While on the subject of juicing, organic celery is an essential addition to vegetable juices. Celery helps to remove excess androgens from the body as well as giving a great supply of minerals.

    I was at a juice bar many years ago while traveling and the lady in front of me said ” no celery, it’s too high in sodium” regarding her juice selection.  She had no clue that celery may have been exactly what she needed to balance hormones and help the body to RELEASE excess water and toxins.

    My juice today: All organic celery, spinach, romaine hearts, carrot, green apple and ginger root. Lacinato kale is another favorite of mine.

    Got Granny’s ?

    Excellent fruit choice. High in malic acid (an essential element for fibromyalgia nutrition) and lower glycemic than other fruit making them great for us.

    They are also better combined than any other fruit, when making vegetable juice for example.
    Generally use 1-2 green apples per 16 oz. of vegetable combination juice.
    Choose organic when possible.

    Juicing Detox Bile Mover Raw vegetable juices made at home are essential to healing, detoxing, and getting life-giving fibromyalgia nutrition into the cells. Bile movers such as beets are great for the liver/gallbladder because when the liver and bile ducts are congested, this can cause pain in the body.

    50% celery/carrots
    25% apple
    25% beet 

    (When juicing beets for the first time, I recommend using less than 25% and working up to tolerance.  Again, beets are great for moving and cleaning bile ducts, yet we want to go slow to avoid intolerance or GI symptoms)

    A cleansing neutral juice recipe without fruit sugars.
    (And it really tastes good too)

    Note: Please use organic when possible.
    8-10 ribs of celery.
    3 medium carrots.
    1 medium or two small cucumbers.
    1 clove garlic.
    1 inch piece ginger root.
    Juice of 1 lime.
    1 tsp. Unrefined Apple Cider Vinegar.
    Optional: A few strands of cilantro for heavy metal detoxing.

    Juice and enjoy anytime of day.

    Anti-Inflammatory Juice (with turmeric root)

    Easy and great for inflammation, but you don’t need a lot of ingredients!!

    6-8 ribs organic celery
    1 organic cucumber
    4 organic carrots
    1 organic green apple
    1/2 inch slice organic fresh ginger root
    1/4-1/2 inch slice organic fresh turmeric root 

    Fibromyalgia Nutrition Thru Blending

    I like to have blended foods almost daily. I use the Original Plantfusion which cuts down on lectins through sprouted ingredients, has glutamine for muscle and gut health, and is free of many allergens.

    I mix in low glycemic fruit such as green apple, flax meal, greens for cleansing chlorophyll, etc. When blending, always start with less liquid or water, then add more after blending, to avoid it becoming frothy which can affect digestion. 

    Be sure to get enough protein if going vegetarian, as protein is so very essential to fibromyalgia nutrition and to the healing of one’s body. Just be sure to follow the essential guidelines on the Nutrition Tips page for the best time to ingest protein as well as the optimal time for ‘rest inducing’ whole food carbohydrates.

    Blending foods/drinks for optimal digestion

    There is a time and place for both juicing and blending. Above, I give many suggestions for  juicing and how to make it more beneficial.

    For this article, let’s focus on blended foods and the best combinations for both synergy and health. I eat a blender drink most days; it’s a great choice for fibromyalgia nutrition.

    Blending foods and drinks for your fibromyalgia nutrition is the optimal way to start the process of nutrient breakdown and absorption. It can take time to experiment and find what works best, what is both healthy and palatable, and how to make blending more time efficient.

    If it becomes a hassle, or we dislike the taste, then we won’t be consistent. 
    Also remember that as with anything, the more we do it, the better we become at making it work for us, so keep working at it.

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    Fibro-Girl’s Tips For Better Blender Drinks

    What follows are just a few of my tips for better blender drinks. 

    1. Always use variety and continue to try new ingredients. This will keep it fun and interesting. I have personally gotten into “blending ruts” before where I had to change things up and expand my fruit and vegetable variety. This also renews our motivation.

      2. When blending, always start with a smaller amount of liquid to avoid the frothy effect and add more liquid AFTER blending.
    (The frothiness can occur when too much liquid is used initially and can affect optimal digestion)

    3. Always blend protein powders with enough bulk items and fiber such as seed meal. This will create a smoother texture and better palatability. (If you’ve been to any gym, you often see people toting a shaker bottle with protein powder and water only. This might be fine for some people, but I have found that people with sensitive GI tracts really need some bulk in their blended drinks). By bulk, I mean enough fruit and vegetable matter to blend well.

    Please note that some people with IBS or digestive inflammation may need to focus MORE on vegetable juicing instead of blending until there is no inflammation present.

    Also be aware of using excess fruit. Vegetables, greens, spinach are excellent additions and should be used in greater amounts to avoid blood sugar spikes. A small amount of fruit goes a long way. Generally, ½-1 cup of fruit is adequate.

    (One of my tricks is to add about ½ cup frozen green beans to my protein blender drinks. This is a great low calorie addition without lending any vegetable taste; the taste is very neutral and you won’t know they are there!!).

    4. Adding just a scant amount (a tsp.) of coconut flour is another way to bulken the drinks due to the high fiber content in coconut flour. Other fiber additions include seed meal of any kind including pumpkin, chia, flax or hemp seed.
    The fiber additions make for a more evenly blended drink and smoother texture.

    5. If starting with ingredients that are not frozen, it helps to add ½-1 cup crushed ice or cubes. I have sometimes forgotten this when using no frozen ingredients, and find that it really affects the taste and enjoyment. Keep it a little cool and refreshing!

    6. Using enough healthy raw fat also gives a better texture. Using half an avocado per drink is adequate and will lend a smoother consistency. Soaked almonds or walnuts also work great and create a nice taste.

    “Healthy”, raw (unheated) fats are essential for the entire fibro body. They create energy, balance blood sugar and are essential for brain health. The BEST way to start the day, and the best way to fibromyalgia nutrition.

    (The avocado pit may also be blended but ONLY WITH A VITAMIX OR A BLENDTEC . A regular blender cannot sufficiently break down the avocado pit and will damage your blender. However, if you do have a Vitamix or Blendtec, know that the avocado pit is an excellent form of soluble fiber, vitamin C and is good for the entire GI tract.) 

    7. It’s important that we adjust our palate when creating blender drinks. We want to focus on low glycemic ingredients. Over time, our taste and craving will adjust, and we will start to prefer less of a sweet taste. Even excessive use of stevia, zylitol or other more natural low calorie sweeteners can keep us ‘needing’ that sweet taste. These are also best used in moderation .

    8. How do you take YOUR blender drink?

    I prefer to take mine with a spoon and glass. I’ve done this for years and it creates a more satisfying ‘meal’ this way.

    Be careful if using a straw which can cause gas or bloating if too much air is taken in.

    9. Which blender is best? I prefer a high powered blender that will blend anything well. Also with a little more investment up front, we can get an extended warranty. Some brands give warranties up to 7-10 years.

    This gives us reassurance and greater commitment to our healthy lifestyle as well.
    If your inexpensive juicer or blender breaks down after just a couple years, you may not be invested in buying a new one. Vitamix and Blendtec are my two favorite quality blenders.
    That said, any blender is better than no blender.

    10. See below for more options when using fruit in a blender drink.

    Start blending today. It’s a smart investment for your healthier fibro body and lifestyle.

    Blending Recipes for Fibromyalgia Nutrition

    Cherry, Beet and Goji, oh my !!

    (Triple Red Antioxidant power)

    1/2 serving Original Plantfusion Protein Powder
    (unflavored or vanilla bean)
    OR use your favorite non-allergen protein

    12-15 tart red cherries (organic and frozen if possible)
    1/4 raw beet
    1 oz, pure goji extract (Genesis Today is best)
    10 blanched raw almonds
    1 Tbsp. seed meal (flax, chia, pumpkin, etc.)
    2 ribs organic celery
    1/2 cup ice 
    Just enough water to cover ingredients in blender.

    NOTE: Add more water after blending if needed. 

    Blend in high powered blender and enjoy your antioxidant ‘reds’ drink.

    Don’t throw away that pineapple core.

    It’s a great addition to any blender protein drink, and is full of bromelain for anti-inflammatory factors.

    I vary the ingredients in my morning blender drink to keep it interesting. My additions often include the pineapple core (also lower in sugars than the outer part) a handful of greens, seed meal, Genesis Today probiotic greens, water, ice and of course Original Plantfusion protein.  All great fibromyalgia nutrition!

    Allergen free and energy full!

    What are you blending today?

    See suggestions for utilizing Blending & Juicing in your daily routine at Nutrition Tips.

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    Watermelon Seed Smoothie..

    A great alkalizer and kidney tonic.

    I’ve been enjoying this one for years and it is still one of my favorite healthy drinks for summer!

    • 2 cups watermelon with white inner rind and seeds (organic if possible).

    • 4 ribs organic celery

    • 3-4 ice cubes

    • Squeeze of lime

    Mix in vitamix or high power blender about 30 seconds or until blended well.

    It is best to avoid eating watermelon after meals or mixing with starch or proteins. That is not good food combining and will cause other food to ferment in the GI tract.

    Be sure to include the seeds, which are an excellent kidney cleanser. Don’t worry, they blend well and give the drink a good texture.

    Chocolate Covered Banana

    1/2 serving Original Plantfusion protein powder 
    (Unflavored or vanilla bean)
    1 organic banana
    2 Tbsp. unsweetened cocoa powder
    12-15 raw almonds (first, soak in water overnight and slip off jackets)
    2 tsp. hemp seed
    5-10 drops liquid stevia or 1 packet xylitol 
    1/2 cup ice

    Add enough purified water to cover ingredients..

    Blend.. Drink…Smile!

    Kids and adults alike love the taste of chocolate covered banana, and combined with the healthy protein source of Plantfusion, it makes a great low glycemic, higher protein drink to keep the body in balance.

    Cran-Berry Good

    – 1/4 cup frozen organic plain unsweetened cranberries
    – 1/2 banana
    – 1/2 avocado (also include pit only when using a vitamix or blendtec)
    – 2 ribs of organic celery, cut and peeled if needed
    – 4-5 dark cherries (optional)
    – 1 tsp. ground seed meal of choice
    – 1/4 cup water
    – 1/2-1 serving of ‘Original’ Plantfusion OR Sun Warrior ‘Raw Natural’

    Always remember to add LESS water before blending to avoid the frothy effect, and then add more liquid AFTER blending if needed.
    (Using half cranberry juice also lends a great taste here)

     One serving ..Allergen and Sugar Free….low glycemic and high protein
    And, if you would like additional protein that is tasteless and blends well in any high powered blender drink, the one below is the one I use. Good for skin, hair, and muscle health. 

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Fibromyalgia Research: Cancer Study Provides Hope for Fibromyalgia Victims

    Fibromyalgia Research: Cancer Study Provides Hope for Fibromyalgia Victims

    I have spent years (and much pain) in “trial and error” fibromyalgia research to develop the elements of the protocol I have presented here on my website. Fibro is such a complex syndrome that it is difficult for fibromyalgia research to make a “cause and effect” finding for each of the many symptoms.  However, my co-condition of MCS (Multiple Chemical Sensitivity) makes me hyper sensitive to even, what most people would call, “mild toxins”. 

    And, I have concluded that this “toxic load” can and does damage the mitochondria. Consequently, I have long believed that our mitochondria is the place to start with clients (and myself) to reduce the pain of exercise and overcome the associated “fatigue factor”, a critical pathway to more good days than bad.

    On my Fibromyalgia page, I emphasize this point. And, I emphasize the essential need for Ubiquinol CoQ 10 to aid in repairing and increasing our mitochondria. As you will see in what follows, studies have confirmed my “trial and error” conclusions.

    On June 24, 2014 ProHealth.com reprinted a detailed summary of a 6 June 2014 scientific article by David C. Holzman entitled “When Cancer Treatment Packs a Painful Punch” which was published on the Pain Research Forum. Holzman’s article, which focused on  “chemotherapy-induced neuropathy research (sensory pain), puts the focus on mitochondria”.  The ProHealth.com reprint of the summary picked up on the potential connection to fibromyalgia research and is entitled “Could Cancer Research Improve the Treatment of Widespread Pain in Fibromyalgia?” 

    We are grateful to the author of this article, Marco, for seeing the connection to FMS. Further, we are grateful to a contributor, Cort Johnson, who added a section entitled “The ME/CFS and FM Connection” which ProHealth.com has graciously given me permission to reprint here. Before I include the reprint, I want to provide my own summary to emphasize some critical points and so you don’t have to look up the unfamiliar scientific/medical terms.

    Fibromyalgia Research: The FMS/CFS Connection To Cancer

    Basically, the original article was about Chemotherapy-Induced Peripheral Neuropathy or CIPN (damage to peripheral sensory nerves). In cancer treatment the pain from CIPN can be so bad (patients choose death over treatment) that doctors have to limit both the chemo dose and the term of treatment even for the drugs that have high cure rates in the clinical trials. 

    In case you are not aware, there are a few drugs (and more on the way) that are so effective against certain cancers that the FDA is likely to give a fast-track approval because they literally cure a high percentage of patients.  I have personal knowledge of this by way of a friend who had a very aggressive Stage 4 cancer that was treated with one of these drugs in a clinical trial.  He is now cancer free. Fortunately, he did not suffer from CIPN pain but he did have the “fatigue” side effect, and it was quite debilitating.

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    Mitochondrial Damage/Dysfunction

    What the two authors of the summary articles realized was the very great similarity between the pain mechanisms of the cancer patient’s CIPN and those of us with FMS (and CFS). Fibromyalgia research has shown mitochondrial damage/dysfunction is present in both populations (cancer and FMS/CFS patients).  If that damage occurs in the CNS (central nervous system), it could cause the hypersensitivity and widespread pain we FMS victims feel. More fibromyalgia research studies are needed in this area (CNS) to determine if this could be the basic “pain mechanism” of fibromyalgia.

    Oxidative stress is also present in both populations (cancer patients and FM/CFS patients).  This oxidative stress can damage mitochondria resulting in pain. The article also points out that “exercise” can cause initial higher levels of oxidative stress; however, in the case of FMS continuing to exercise will improve the levels of oxidative stress thus making exercise a viable option for anyone with fibromyalgia. 

    But What About CFS Sufferers?

    At first, it would appear they are unable to condition their bodies due to this buildup of oxidative stress.  However, CoQ 10 treatment significantly reduces fatigue and improves performance during exercise and thus may have potential in alleviating the exercise intolerance and exhaustion displayed by people with myalgic encepholamyletis/chronic fatigue syndrome (ME/CFS).

    And, for those of us with FMS, administration of CoQ 10 improves the increased sensitivity to pain and quality of life in patients with fibromyalgia. It is an essential supplement for fibromyalgia.

    The evidence for the effectiveness of treatment of fibromyalgia and (ME/CFS) with CoQ 10 can be explained by its ability to improve oxidative stress and protect mitochondria. I talk about how Ubiquinol CoQ 10 is an essential supplement for FMS and CFS on my Fibromyalgia Supplements page and devote an entire page to CoQ10-Supplements. I recommend Swanson Enhanced Pqq with Ubiquinol.

    I wanted to address those points since many of you who follow me here on this website, complain that exercise is not possible because of the pain. But now, fibromyalgia research has provided a scientific basis for a pain-free or tolerable-pain conditioning program that combines exercise with my recommendation for supporting your conditioning program with “essential” Ubiquinol CoQ 10 to protect your mitochondria (avoid pain) and provide the energy (avoid fatigue).  Always start slow. 

    Exactly How Slow?

    My webmaster likes the following analogy to emphasize “slow”: If you live in a residential neighborhood, Day 1 of your exercise program could consist of walking to your mailbox.  Day 2, you walk to your next door neighbor’s mailbox. Day 3 you walk to the next mailbox just beyond your neighbor’s. And so on………and on.  Get it? Slow, but always setting a goal slightly greater than your last workout for next time.  Don’t be impatient; this is a lifestyle change.

    In a few months time you will be feeling empowered and proud of yourself for pushing thru the barriers, and having many more good days than bad. Same goes for strength training, slow, safe and consistent will always be most effective. Our goal is to protect the fibro body and avoid injury while strengthening and increasing overall agility. Again, this is not about a false cure, this is about real conditioning that the body needs to create a stronger overall foundation. 

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    Cancer Research Offers A Ray Of Hope

    Again, I want to thank ProHealth.com for their permission to reprint the following portion of their article contributed by Cort Johnson, and both Johnson and Marco for their insight in connecting the cancer research to fibromyalgia research into  FMS/CFS.  

    With the billions of dollars spent every year on cancer research, we may well begin to see large research resources applied to this issue in the world of cancer research. With “cure” on the tongues of so many cancer researchers, there’s no way they’re going to let this problem stand in their way. Our needed fibromyalgia research will benefit.

    “The ME/CFS and FM Connection “Contributed By Cort Johnson

    The finding that mitochondrial dysfunction resulted in spontaneous firing of the sensory neurons – which was associated with increased pain -was novel and surprised the investigators, but mitochondrial dysfunction has been putatively associated with both fatigue and pain in ME/CFS and FM.

    Mitochondrial dysfunction has been found in the leukocytes and muscles of ME/CFS and FM patients respectively. A recent review of mitochondrial dysfunction in these disorders suggested a similar dysfunction in the central nervous system could lead to “generalized hypersensitivity and chronic widespread pain” – the same problem found in many post-cancer patients.

    The authors suggestion that oxidative stress could knock out the mitochondria in post-cancer pain patients was intriguing given repeated findings of increased oxidative stress in both FM and ME/CFS. Exercise has been shown to produce larger than normal amounts of oxidative stress which could possibly impact the mitochondria. (High initial oxidative stress levels improved with exercise in FM, however. )

    Coenzyme Q10 (a vital factor in ATP production) and ATP production were significantly reduced in the PBMC’s of ME/CFS and FM patients while lipid peroxidation in the ME/CFS patients was significantly increased. CoQ10 depletion may, in fact, may be a common finding in neuro-psychiatric disorders associated with fatigue and altered mood.

    However it occurs, whether through chemotherapy agents or infection or through some other process the latest work in post-cancer pain suggests similar pathways could be producing pain, fatigue and cognitive problems in all three disorders. If that’s true then work on post-cancer pain could be a boon to all of us.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Chronic Pain There Is Hope

    Chronic Pain There Is Hope

    Chronic pain is one of the most devastating of Fibromyalgia symptoms as well as of the other co-conditions such as CFS/ME/MCS. Osteoarthritis, auto immune illnesses and other conditions often accompany fibro as well. Progress in understanding pain mechanisms has been slow until recently. 

    I work to stay up to date on fibromyalgia and pain research. Most studies I read leave my “hope dial” unmoved. Many are so abstract or focused on such minute details that we just can’t relate to them. I take for granted that they are needed and are providing basic knowledge useful in sorting out the mechanisms at work in the complexities of fibromyalgia.

    Advances in Molecular Imaging ave Enabled “Fast Track” Research

    In recent years, I’ve been encouraged by work going on at the molecular level of our cells. Advances recently by several research groups worldwide have determined the mechanisms behind the pain.

    This work has really been enabled by tremendous advances in imaging. Study scientists are now able to look at the actual cellular level receptors that I talked about on the “Mind Body Science” page of this website.  That view of even the shape of these molecular components tells the bench scientist information that puts studies on the fast track, saving weeks or even months of time. 

    Additionally, because of a friend’s diagnosis of Stage 4 Renal cancer five years ago, I became interested in the “infant” attempts at treating cancer at the molecular level.  I watched this effort for three years while my friend went through multiple surgeries and chemo treatments.

    Finally, his options were over except for a clinical trial for one of these emerging treatments. It worked! He’s cancer-free today after a prognosis four years ago of 2 to 3-months to live with one of the most aggressive forms of cancer.

    What’s my point?  It is that once doctors could see into our bodies at a molecular level for not only the disease mechanisms, but also the treatment results, progress “took wings”. 

    And, today there are multiple clinical trials taking place with this new approach; and many are achieving significant positive results.  A “cure” for cancer is on many tongues in that medical community!

    There Is Hope for Neuropathic Chronic Pain Funding

    Molecular level chronic pain research in my opinion is where molecular level cancer research was many years ago.  It is true that funding for chronic pain associated with fibromyalgia and its accompanying conditions is much less than that for cancer research; but, there is hope there also. 

    My first article under Fibromyalgia Research, “Cancer Study Provides Hope for Fibromyalgia Victims” brought out the fact that many cancer victims suffered from chemotherapy induced neuropathy. 

    Neuropathy is one of two pain categories, the other being “inflammatory”.  Neuropathic pain is notoriously difficult to treat and is very debilitating.  It comes in three “flavors”:

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    It is also the main pain mechanism in fibromyalgia. It is so debilitating that some cancer patients refuse further chemo treatment regardless of the mortality outcome. Tell that to your doubting friends and family who say “you don’t look sick” or “it’s all in your head”.  The “hope” I refer to in that article is that with a “cure” for many types of cancer being within sight, the cancer researchers are not likely to stand for a situation where the “cure is worse than the disease”. 

    Already, some of the enormous cancer research dollars (compared to fibromyalgia funding) are being applied to solving the chemo induced neuropathy. And, as I’m about to report, the pain mechanisms are the same as with fibromyalgia. What resolves the cancer issue will resolve the fibromyalgia chronic pain issue.

    For a peek at even newer, more futuristic research efforts that may apply to fibromyalgia as well as cancer check out two articles (#3 & #4) on the December 24, 2014 edition of Fierce Biotech’s Daily Top Stories.

    Additionally, there have been recent breakthroughs by several non cancer, pain-focused research groups worldwide that explain the mechanisms behind the pain, especially chronic, neuropathic pain.  A number of potential solutions are now in sight. Fibro-girl says “there is hope”.

    WHY DO I HAVE CHRONIC PAIN?

    Most fibro people know that some type of trauma often predates the onset of fibromyalgia.  However, research has shown that 30% of people injured in an accident will develop chronic pain. Likewise, about 50% of those who have diabetes related nerve damage will suffer ongoing pain. Research has not yet answered why some people, but not others, are affected by chronic pain. However, there are three factors that are evident:

    There is evidence that there is a pre-disposition to many cases of FMS.

    1.  A genetic predisposition. My “Fibro Factors” on my Facebook page.

    My article Mindbody Epigenetic Inheritance on this website discussed how we can inherit “markers” from our parents (or even grandparents) that mutate our genes thereby changing our cells functions. Traumas in their lives can actually play a role in our chronic pain.

    2.  Our own life experience. My page “Mind Body Science” goes into detail about how physical and emotional traumas in our lives can turn genes and cells “On or Off” and thereby affect pain pathways. I refer to this as “filtering” the results of chemical messages and electrical signals in the Central Nervous System (CNS) thereby leading to chronic pain.

    3.  Emotional attitude contributes much to our susceptibility to chronic pain. On my “Attitude Conditioning” page I admit I had to “fire” my “Negative Nelly” which had become a barrier to further improvement. Then, I had to consistently practice focusing on even small successes to remain positive no matter what.  Improvement in my fibro pain then followed.

    Here, on my website, I point out that in each of these cases there are ways to “intentionally intervene” in order to lower our susceptibility and improve ALL our symptoms, not just chronic pain.

    CENTRAL NERVOUS SYSTEM

    Recent research has led to three approaches to eliminating chronic pain that show real promise in the near future. They each moved my “hope dial” a great deal. To understand these approaches it is necessary to describe the major components of the Central Nervous System that are involved in chronic pain.

    There are nerve cells called nociceptors that lie just outside and along the spinal cord in an area called the dorsal root ganglion (see the adjacent image). They are responsible for receiving pain signals via nerve fibers from their nerve endings which are spread all over the body’s surfaces (inside and out).

    The nociceptors then transmit the pain signal via a neurotransmitter (chemical messenger) to the neurons inside the spinal cord and on to the brain including the limbic area (emotions) and the conscious thought areas (pain avoidance).

    Obviously, the emotions generated are negative ones; hence, the depression and hopelessness that fibro people experience. The conscious thought areas begin planning to avoid additional pain which often leads to hyper alertness and avoidance of physical movement (i.e. exercise) that is so common with fibromyalgia.

    On the “Mind Body Science” page, I referred to what scientists called “nodes” or “hot spots” that lie along the main neural pathways.  These are places where various types of nerve fibers, nerve cells, soft tissue, and neurochemical pathways all come together in very close association.

    Mutation or damage to nerve cells associated with these areas can result in chronic pain. The dorsal root ganglion is one such “hot spot”.  In fact it is the first one, starting just below the brain stem.

    Now, let’s look at those nerve endings or the sensory receptor as it’s called in the adjacent image.  The ones that relate to some of the research that’s the subject of this article are a set of nine sensory nerve endings called “sodium ion channels” which have been thoroughly studied for more than twenty years since they were first identified as pain sensors. 

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    In fact, you can thank that discovery for Novocaine, lidocaine, and other topical pain killers which work by entirely blocking these receptors. But, since most of these sensors are involved in all elements of the body including the heart and brain, such an approach is not safe except for very small areas. How to selectively choose specific ion channels has been the focus of much research that has only recently achieved enough success to interest pharmaceutical companies.

     This recent fibromyalgia research has focused on three particular ion channels involved with neuropathic pain because these are only associated with periphery pain. This allows researchers and drug companies to focus on ion channels that are not involved with the brain or heart for safety reasons. These three sensors come in several subtypes that are determined by their ability to detect very specific increments of voltage that when detected, cause the particular ion channel to open a pore.

    Whenever, a threat to our body is sensed, whether that be a force trauma (tissue damage), nerve damage, heat, cold, or a whole range of chemicals, these ion channels open a pore that allows sodium ions to enter through the cellular membrane of the nerve fiber.  When this occurs, a small voltage potential is generated and passed on down the nerve fiber where other so called voltage-gated ion channels have the ability to sense the level of voltage. 

    Each of these subtypes of ion channel has a built in threshold of voltage that when exceeded causes the channel to open and allow even more sodium ions to enter and therefore a greater voltage is produced and passed on to the next ion channel. Since thresholds are different for each of these channels, a virtual cascade of sodium ions can occur if the voltage potential grows large enough. The result of all this nerve ending activity is that a signal travels thru the nerve fiber to the nociceptors as stated earlier.

    It is plain to see that mutations or damage to these sensors could result in chronic pain. For example:
    Suppose a mutation caused all of the sensor molecules in an area of the body to be of a single subtype that opened to the smallest of voltage. Then millions of these ion channels would become “full on” to any small trauma rather than their normally graduated response depending on the level of trauma. Pain overload would result.  This condition explains one of the three types of neuropathic pain, hypersensitivity to painful trauma.

    A second type of neuropathic pain, Allodynia, can now also be explained. The nerve fibers for touch and pain are separate but lie very close together. Their crosstalk is regulated by a component called an interneuron. This crosstalk normally never allows touch to feel painful, but does provide for a comforting touch to mildly reduce pain.

    However, it was recently found that when nerve cells are damaged, the central nervous system’s own immune cells cause a reduction of a critical carrier of chloride ions (KCC2) in the spinal cord neurons.  This in turn causes a “short circuit” so to speak, in the interneurons which causes even a gentle touch to become the allodynia pain with which so many fibromyalgia victims are familiar.

    THERE IS HOPE:  The Good News

    The advances in chronic pain research have been significant enough that drug companies are now involved and actively developing solutions that make use of all this recent knowledge.  There are even clinical trials with humans underway.  I’ll iterate just a few of the likely solutions.

    In the case of the “sodium ion channels” I explained earlier, you may remember quite a stir in the media and the fibromyalgia community back in 2012 about Small-fiber Polyneuropathy.  Some even reported the cause of fibromyalgia was now known.  This comes from a widespread lack of understanding of the symptoms of fibromyalgia. The media and the general public think fibromyalgia is only about pain. Of course we fibro people know better. Pain is, however, one of the worst symptoms; and that is what this article addresses.

    The “stir” was based on new understanding that came from one of the research studies I’m reporting here.  And, the results of that study served to get a major drug company actively searching for ways to selectively control those ion channels.

    Their approach is to focus on the voltage sensing mechanism which would be far more selective than simply closing all of any of the three types of ion channels I mentioned. (Closing all could lead to major side effects such as not feeling any trauma such as heat – a dangerous condition.) 

    In 2013 this company discovered a chemical that affects the voltage mechanism of the most significant one of the three sodium ion channels.  Several potential solutions are now being tested in patients.

    A second approach, at a major university, is focused on the same sodium ion channel’s voltage sensor. In a published report in June 2014, they reported that they are using an antibody from the immune system.  The antibody relieves both neuropathic and inflammatory pain in mice.

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    Finally, a report in November 2013 disclosed discovery of a drug that has great potential to alleviate the pain of allodynia.  It improves the transport of the critical chloride ions in the neurons of the spinal cord that I discussed earlier. And, it eliminated the pain of allodynia in rats.

    We all know that it’s a long path to move a drug from animal testing to approval for use by doctors in humans.  But, in the case of cancer, the FDA has approved some newer treatments for a “Fast Track” program.  It couldn’t hurt for us to do all we can to spread awareness of the debilitating role of chronic pain in fibromyalgia. Maybe the FDA will hear us.  At any rate, there is reason now to hope.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • New Discovery in Fibromyalgia Research

    New Discovery in Fibromyalgia Research

    Increasingly often, we are seeing a new discovery that could lead to a new treatment for for fibromyalgia. This has led me to elevate the visability of these new discoveries in this website as a way of keeping HOPE alive in all of us who suffer with this syndrome.  Some new discoveries are born out of pure fibromyalgia research, while others come from research in other fields but have a direct bearing or application to the symptoms of fibromyalgia.

    Currently, there are several articles already on this website that fall into the “new discovery” category.  This change to the website will collect these and future “new discovery” articles under this “parent” page.  So, you can expect articles appearing here throughout the year, every year: however, as always, the source information must be of solid quality and have, in my opinion, direct relevance to fibromyalgia and/or its co-conditions that so often accompany fibro.  

    Why The Recent Acceleration In Fibro New Discovery?

    There are several reasons in my opinion:

    • New tools that let the bench scientist actually see down to the cellular level.  On the “mindbody science” page I talk about cellular damage by trauma (emotional and physical) for an individual from their personal interface to their emotional and physical environment during their lives. Elsewhere, I have an article describing how that same trauma can be passed from parents (or even grandparents) thru a process called epigenetics.
      The damage or mutation to the cells can now be viewed; and attempts to correct this damage can also be viewed.  This, of course, greatly shortens the trial and error process of the past.
    • July 25, 2012, the Social Security Administration adjusted the regulations to permit Fibromyalgia to be a legitimate basis for Social Security Disability (SSD). Thus Fibromyalgia took its place among recognized medical illnesses.  No longer should you accept “it’s all in your head” or “you don’t look sick”.  Given a medical diagnosis, you are ill in the eyes of the law. This change allowed fibro to move out of the shadows into the lights of the research labs; it became legitimate in the eyes of the medical community.
    • The mounting accumulation of trustworthy basic data. This lets the scientist go forward without doubts about the foundation for their new exploration. There’s very little “reinventing the wheel” taking place.
    • A much better understanding of the brain’s physiology and operation.  Neurochemicals are pretty well understood now not only in the physical effects they have, sleep for instance, but also their connection to our emotional state, such as depression.
    • A much wider understanding of the specifics of the mind body processes. This has brought integrative medicine and alternative therapy together.  We’ve seen remarkable fibro results with some people from meditative activities such as light yoga and qi gong or simply daily use of this alternative practice without movement.
    • Realizing the connection between mechanisms (such as pain) in one disease such as cancer and the mechanisms at work in fibromyalgia. This allows both to progress more quickly while fibro also benefits from the the much larger funding that cancer research enjoys. This is an especially important change in direction.  There are new discoveries in treating cancer at the cellular level almost monthly now.  They are even looking at how to “unmutate” mutated cells and receptors.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Natural Remedies for Fibromyalgia

    Natural Remedies for Fibromyalgia

    Natural remedies for fibromyalgia are for the most part non-invasive and therefore should be the first of the specific elements in my protocol that you are utilizing with trial and error to manage your symptoms.  

    Here’s the thing about fibromyalgia, it is first of all complex. Secondly, it has a large number of symptoms. And finally, only a subset of these symptoms is common to all fibro patients. Therefore, success in having more good days than bad ones relies on having an extensive choice of tools to evaluate for your personal set of symptoms. See what works for you to mediate symptoms, don’t think in terms of cure. You’ll find the ones that you can rely on most of the time.

    I sometimes have to reach deep into my toolbox to deal with a particular symptom or set of symptoms every now and then.  Or, I have to use a tool that seems counter-intuitive. Lower back issues often fall into that category. 

    When we talk about natural remedies for fibromyalgia throughout our site, they are just that, remedies for a better quality of life. There are no quick fixes or silver bullet cures here. We don’t believe in false promises.

    We do believe in creating a better quality of life while living with one of the most complex and still misunderstood illnesses of our time. The “proof” in the pudding so to speak is the many positive testimonies from those who are willing to try a different approach to living with fibromyalgia and all of its complexities.

    Living with fibromyalgia and chronic pain since a young age, and also being holistic minded and working in the field of holistic medicine, I still believe in the body’s innate intelligence and intuition to guide us to greater levels of healing.

    Too many times, I have seen people veer off the path in desperation when coming to a crossroads where they question how much longer they can go on with intense pain and symptoms. This is especially true when nobody around them seems to understand the support they really need. It becomes not only physically painful but also emotionally painful when feeling that nobody “gets it”.

    “When the little things become big things and every chore and activity feels like “pulling teeth”, we have to use a better approach. When the drugs and medications aren’t working or are creating too many side effects, we have to do something different”

    When the people around you are creating more stress by their disbelief and/or judgement and your world generally feels like it is caving in around you, we have to use a better approach. That approach” is what this website is all about: natural remedies for fibromyalgia.

    One thing that can keep us going when we are living with a chronic illness such as fibromyalgia is empowerment, and that is what living smarter with fibromyalgia will provide. I have adapted many of the non-invasive treatments, tools, and protocols I’ve tried as a patient by using my experience working in holistic health to create a set of natural remedies for fibromyalgia that empowers us to create a better outcome.

    We all deserve a better quality of life whether you are on disability, working a full time job outside the home, or working as full time parent. 

    Please do not buy into any kind of mentality or thinking that no longer serves you. No more “misery loves company” or 24/7 support groups that keep you so focused on the illness that you end up displaying more of the very symptoms you are trying to mediate or control. You can gain better control; I know this.

    I have come to practice many of the natural remedies for fibromyalgia I believe in as a second nature. That is the key here, to practice, apply, and believe in your very best, or, as I like to say, “believe in your greater magnificence”.  

    The headlines for the following sections of this page identify basic natural remedies for fibromyalgia. Additionally, other related pages in this website are identified for your convenience.

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    Natural Remedies For Fibromyalgia Start With Our Environment

    As a person living with MCS (Multiple Chemical Sensitivity) since the age of 9, I understand the importance of working and residing in a non-toxic environment. I developed severe migraine headaches during the remodel of my parent’s home at a young age. It is vitally important that everyone living with fibromyalgia understand the correlation to toxins and how they can activate pain in the body.

    The new paints, carpets and furniture installed in our new home were too much for me. When I started working as a young adult, I realized quickly that work environments can be really toxic places. From co-worker’s chemically laden body products to air fresheners and cleaners used in the office place. How in the world could I think and learn a new job when I felt like a “lab rat” merely in survival mode?

    Do you know how devastating it was when I was accused of not wanting to learn my job? When I was actually just being overwhelmed with pain and symptoms. I was eager to learn and be a part of the workforce. I was also eager to feel “normal” and yet fibro and all of it’s related symptoms constantly felt like a huge burden to handle. 

    What might be a minor inconvenience for a family member can make all the difference to the person living with fibromyalgia.  Toxic body products, cleaning chemicals and any synthetic fragrances around the home must go. Just like with cancer, fibromyalgia is “fueled” by toxic environments.

    Essentially this becomes an ongoing “trauma” to the fibro body. We cannot afford that. This is one of the most important of the natural remedies for fibromyalgia.

    Alkalizing The Fibro Body

    When we awaken in the morning, our bodies are naturally in a more acidic state. Drinking coffee, eating processed foods and grains is not a good idea, but especially in the morning when we are in greater need of alkalinity. (FOLLOW LINKS TO NUTRITION TIPS ARTICLE and SUMMARY PROTOCOL)

    Also, following the natural remedies for fibromyalgia in our juicing/blending article is a great way to start the day. But again, we don’t have to be perfect, simply work to incorporate more of the alkalizing foods into the diet on a weekly basis.

    Natural Remedies For Fibromyalgia: Adhering To The Body Clock 

    Nothing will put the fibro body even more off kilter than not sleeping according to the body clock. Insomnia is a major issue with fibromyalgia, yet we must not use any justifications. One thing I know from dealing with fibro in myself and others is that there are many variables to the sleep issue.

    For one thing, many people with fibro actually feel better in the latter part of the day, all things considered that is. And so we end up staying up later just because we have things to do or maybe we just want to enjoy time with our families. 

    Like I say in the sleep article, the fibro body does a 180 in the sleep department. For instance, how we feel at 9pm, is how we should feel at 9 am.  Also, because of the propensity to greater pain and symptoms upon awakening, people with fibro actually start to “fear” going to bed.

    You feel ok right now, but when you lie down for eight hours and wake up in the morning, well that is a different story. This is not your average morning stiffness of which the average nonfibro body will complain; no, this is everything from radiating trigger points, tenderized tender points to all over muscle pain.

    Even feeling bruised and swollen first thing in the morning is common with fibromyalgia. Who wants that? No wonder we are like children not wanting to go to bed. Only instead of bounding out of bed in the morning like a 6 year old, we might just wake up wondering what in the world happened.

    Natural Remedies For Fibromyalgia: Deep Breathing Deep Breathing Is A Powerful Natural Remedy for Fibromyalgia

    I like to say that “people with chronic illness tend to be shallow breathers”  When pain and symptoms are waxing, we may not be aware that we are holding our breath.

    It can be really helpful to become aware of our breath and practice deep breathing when symptoms are not high so that we can get in the practice of these natural remedies for fibromyalgia at any time. 

    In some cases of Chronic Fatigue Syndrome (ME/CFS), it may become difficult to take a deep breath and/or maintain an upright position. This can be due to the effect on the heart rate, brain and immune system. Practicing breathing techniques will therefore aid us in being more proactive through the pain.Nostril breathing is great when stress is high or when you feel your adrenal glands surging.

    My favorite breathing technique that I have used for many years now is to lie down on back, and do the alternate nostril breathing. Close mouth and one nostril, breathe in and out through open nostril a few times, slowly, then close the other one and do the same. This is great for calming the adrenal glands. 

    Supplements

    People with fibromyalgia tend to be skeptical about supplements as natural remedies for fibromyalgia. Why? It’s because so many scammers have continued to make false claims regarding supplementation and fibromyalgia. On the Fibromyalgia Supplements article here in the website, we make it very clear that supplements are not “cure alls”, and in fact, need to be used with care and caution.

    There are however a few essentials when it comes to a better quality of life with fibro.  A good multi vitamin, magnesium, malic acid, antioxidants, ubiquinol CoQ10, quality fish oils, and adaptogens are all natural remedies for fibromyalgia.

    A clinical trial in Italy looked at the natural supplements magnesium, zinc, and melatonin to improve restorative sleep. Participants took 225  mg of magnesium, 11mg of zinc, and 5 mg of melatonin in a fruit sauce each night before retiring. The participants also wore a sensor to measure the quality of their sleep and the amount of daytime activity.

    The results showed a forty-five percent improvement in quality of sleep for the test participants compared to a control group.This combination qualifies as one of the natural remedies for fibromyalgia.

    It appears that the results of the combined supplements was magnified over their individual contributions and that each enhanced the effects of the others – a symbiotic effect. The dosage amounts for the zinc and magnesium are within the 
    U.S. Department of Agriculture guidelines.

    Beyond natural supplements for sleep help, here on the website, I’ve talked in detail about other sleep help methods to deal with anxiety, 2nd winds, adrenal stress, negative emotions and resetting the body clock; sleep help solutions such as meditation, exercise, and deep breathing are offered in the following links.  I hope you will follow them to the significant sleep help available to you.

    While on the subject of adaptogens as one of the natural remedies for fibromyalgia, there are a few essentials that aid the adrenal glands and thyroid, and this is essential because we know that there is a connection to thyroid health in fibromyalgia. In fact, many of the symptoms overlap. 

    If you are like me and have the entire load of FMS, CFS and MCS, then you know that stress relief from adaptogens is critical to helping the body cope with ongoing stressors. We use some natural remedies for fibromyalgia to aid in thyroid and adrenal health. Ashwagandha, Eluthero Ginseng and food grade or liposomal vitamin C are my favorites. 

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    Natural Remedies For Fibromyalgia: Good Old Sunshine

    A major part of our lifestyle protocol is getting out in the sun early in the day. This helps to reset our internal body clock (still not an easy task with fibromyalgia). We can also obtain some natural vitamin D. These two things alone can help to increase our sense of well-being.

    Think about how the lack of sun can affect us during overcast days and rainy days alike. We don’t use toxic sunscreens, we get our allotted amount of sun and then cover up or get in the shade. Often times, just being outside when the sun is shining is enough to change our mood and outlook.

    Remember, 40% of fibro sufferers have low serotonin and our body’s serotonin production is stimulated by the bright light of the sun.  Then serotonin causes melatonin (our sleep-inducing neurochemical) to be produced in the pineal gland. Serotonin itself causes a general feeling of well being. These are all good things for a fibro person and qualifies sunshine as one of the natural remedies for fibromyalgia.

    Bodywork Therapy

    There are a few types of “body work” that we find most helpful when living with fibromyalgia and Chronic Myofascial Pain: 

    Bowen Therapy

    MyoTherapy (hands on trigger point and myofascial therapy for hard to reach areas)

    Check in your area to see if you can locate a certified Bowen Therapist. 

    Bowen therapy helps to relax muscles, but in a way that helps your body to adapt and memorize the work being done. 

    This kind of therapy is often done with clothes on. This work is very gentle yet effective. It appears that for some fibro patients three treatments can provide significant relief for quite a lengthy period of time.

    What follows in quotes is a personal account by a reader, Rochelle, of Bowen therapy treatment results she experienced.

    Personal Testimony By Rochelle

    “First let me explain my situation. In the past 12yrs I have been diagnosed with CFS/IBS, hypothyroid, hormone imbalance, and much more. I was in a serious car accident in 1989 which left me with chronic back pain, sciatica and numbness in the legs. So when FM came along in 2011, well I just thought I had to suck that up too.

     I tried many treatments like remedial massage, acupuncture and podiatry, which did do some good. Then I found Bowen Therapy and it has been miraculous for me. Thanks to the CFS,  I spent 4 years bed bound, could barely make myself move to get to the bathroom, so you can appreciate how my muscles, tendons and ligaments were is very bad way.  Plus the back injury from the accident on top of  the FM pain.

    So, the first Bowen treatment stirred up a lot of things.  I was in more pain than before, but this, I was assured was normal for someone like me. Other, more active people will not suffer at all. Then after many treatments and with pain positions changing, the therapist exposed that my coccyx was dislocated (Back Specialist and several X-Ray failed to find). With just a minor press, roll and release on each side of my coccyx I felt it ‘move’ and about 50% of my back pain disappeared on the spot. The remaining sciatica, knee ankle and foot pain disappeared as the inflammation subsided and the nerves were able to heal. And my podiatrist (new) also worked in Bio-mechanism of the Body so diagnosed my pelvic twist (think wringing out a cloth).  That took several months more but after 24yrs of injury I’m astounded at the healing I have made.

    This of course, left me feeling more FM pain in general around the body, and although the Bowen does not ‘cure’ FM (as it has my back injury) it releases the tension, stress, inflammation, nerve pinching etc. It improves flexibility, posture, breathing and lymphatic drainage (detox). It’s like a whole of body soft tissue re-alignment, correcting all the minute malformations that join up to cause severe body distress.

    I was on all the meds – Cymbalta, Gabbapentin, Lyrica and others. All of which caused me more suffering with side effects and weight gain. I had decided in the beginning (car accident 1989) not to take pain meds daily  as prescribed and I have stuck to that. So, for me the only treatment I have for FM is Bowen (I take supplements  for CFS/ IBS and hormone imbalance).

    The  most important point I feel you need to know is, don’t think you just have to suffer it out. Find the time and money to ease your pain for life’s sake. And, don’t think that you cannot have another illness or injury along with FM. No-one said its one OR the other, and until you treat the body not ‘just’ the symptom, then pain relief  will be very hard to achieve.

    Gentle hugs and wishes for many more good days than bad. Rochelle”

    Reflexology

    When living with fibromyalgia, there is a lot of stress that gets put on the body. Often times, we feel as if we are constantly “fighting” the pain and symptoms. Reflexology is done by applying pressure to certain areas of the feet that pertain to areas/organs within the body. This can be very relaxing, and is excellent work for the nervous and endocrine systems.

    Here are a few words from Christine, a certified massage therapist and friend to the pages:

    “In my experience as a massage therapist there is one therapy that has stood out over others for helping to put my clients in a fully relaxed state. Reflexology when applied with knowledge and the clients issues in mind, can be very effective at getting the person closer to balance within the body.

    Fibromyalgia is still not well understood, however there can be no doubt that balance is lacking for each sufferer. Many of us who battle with the chronic widespread pain and muscle soreness feel worse when we lie down or stay still for a long period of time but many also have much discomfort while turning over or repositioning in bed. Reflexology offers the peace of not having to move during the treatment.

    If made completely comfortable before beginning, offering proper warmth and additional extras like dim lighting and aromatherapy, my clients have always been able “let go” in a way that a full body massage isn’t able to compete with. I’ve been extremely successful with the occasional session that I do and my students are always amazed when they discover it through receiving and giving to others.

    Many people with fibromyalgia and its co-conditions take opioids to deal with pain. These medicines have a bad habit of locking up the bowels. Reflexology along with proper diet high in fiber and water intake and exercise can assist in keeping the bowels moving during this time. Reflexology treats the entire body and all of its systems making it an extremely useful and advantageous modality for people with auto immune disease.”

    Myotherapy

    Most of us with fibromyalgia also have areas of the body with many trigger points. Myotherapy is the very best at releasing these knotted areas. You can work with a therapist on the amount of pressure applied, but the positive effect is worth a little discomfort. You live with pain every day, the point is to create a positive healing type of intervention on that pain. 

    Myotherapy is one of my personal favorites for reducing the burning and radiating pain of trigger points when living with fibromyalgia and Chronic Myofascial Pain. It can be especially effective in the head and neck areas and for the fibro leg pain that most of us endure.
     
    A therapist will use fingers and thumb action to help release those persistent trigger points. Is it painful? Oh yes, it can be, but not more painful than living with burning pain every day. But see, I have also found that with Myotherapy, you can go at your own pace, allowing for less intensive work if needed. 

    Infra-red Sauna

    Far Infa-red Sauna + Negative Ion Detox

    Using a sauna, infra-red if possible, is great for gently detoxing the fibro body. Although we want to go slow, and be careful to not get over-heated when first using the sauna. I use an amazon-far infra-red sauna +negative ion detox here but any sauna will do, just start with 5-10 minutes and work up from there.  

    We do not want to overdo with any kind of detoxification. Consult with your doctor if you are taking any kind of medications before utilizing sauna therapy, as some medications can cause symptoms with exposure to heat. 

    Be sure to hydrate before and after and take extra minerals and electrolytes. I like using a sugar free electrolyte mix such as Emergen-C lite with MSM. However, there are other good ones that are also cost effective. 

    Safe and Effective Exercise

    We know that safe and effective exercise is well verified for any treatment plan for fibromyalgia. This is one reason I became nationally certified in fitness training and specialize in fibromyalgia fitness. Living with and working with fibromyalgia, I know that exercise when done properly can change the life of a person living with fibromyalgia for the better.

    It is never all or nothing. My approach is different because I have lived with fibromyalgia since a young age, I get it. I am passionate about helping anyone with fibromyalgia live a better quality of life through effective movement, strength applications and better adapting to activities of daily living. 

    Yes, It’s those activities of daily living, like walking stairs or reaching down to the floor or clothes dryer, or maybe attempting to clean the bathtub, that can really put a choke hold on the fibro body. 

    I have fibromyalgia. Please understand that my getting nationally certified as a fitness trainer was one of the most challenging things I ever did. But it was really important for me to learn and apply ways to sincerely help the fibromyalgia community through safe and effective exercise.
    This didn’t come easy for so many reasons, yet my determination was my driving force. After over two years and a lot of additional study, I had graduated in the top of my class. I have severe fibro and severe MCS/CFS. I had many challenges, and yet, I had 100% attendance and went above and beyond because I was invested in becoming the best fibro fitness trainer I could be. This wasn’t some weekend fitness training, this was me getting it right, doing what I had to do in order to put another piece of the puzzle in place.

    Exercise should always be about helping the body to better adapt to daily activities. Through safe and structured exercise we can create a stronger and more resilient body and substantially less fibro pain.

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    Meditation and Body Awareness

    If you are living with fibromyalgia, you might think, “I really don’t need to be MORE aware of my body“. “It already lets me know every pain and symptom on a daily basis”. Right? But the idea of mind and body awareness is to help to integrate these two and help the mind to support the body.

    Fibromyalgia is not in the mind, however we have to use the mind in order to not allow the waxing and waning of symptoms to control us. The mind-body articles in the website here can be very helpful to aiding us in exerting greater control. Too often, people with chronic illness tend to become their own worst enemy, masters at self-sabotage. We’ve all been there.

    Again, this is not the matter of doing “too much” on a given day that you feel better. This is a thought process that people have to learn to avoid through mind-body conditioning. 

    This is a way of changing the years of negativity that ‘fuels” chronic illness. Trust me when I say it doesn’t happen overnight, but that is what the website is all about. 

    It is getting us in the practice of using these natural remedies for fibromyalgia until they become second nature and we start to notice changes. 

    See, how could anyone be expected to change physically and mentally if they have not prepared themselves? Science has shown that overcoming a bad habit and replacing it with a good habit takes about 3-months to develop the new neural pathways. You can do it! No matter where you are with your condition, you can change the course of your fibromyalgia. Aging itself is progressive. Fibromyalgia does not have to be when the right tools are utilized. Are we willing to do whatever it takes to make sure that we don’t allow progression of our illnesses and help to prevent those other illnesses that may be lurking around the corner?  

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • The Lymphatic System and Chronic Pain Management of Fibromyalgia

    The Lymphatic System and Chronic Pain Management of Fibromyalgia

    How does fibromyalgia affect the lymphatic system?

    Chronic pain management techniques are called for when lymphatic stagnation exacerbates our fibromyalgia pain. We like to focus on the less invasive remedies for any lymphatic involvement, because if you are living with fibromyalgia, you already have enough side effects from the condition itself. 

    When pain, tension and stagnation of any kind take place in the body, every system is affected; this is often where diseases of various kinds begin to manifest in the body. With a complex illness such as fibromyalgia and the propensity to multiple TRP’s (trigger points), the body becomes more vulnerable to a ‘dysfunction’ in the circulatory and lymphatic systems.

    However, the circulatory system has a somewhat greater ability to regulate itself (through the heart) whereas the lymphatic system needs more support without a “pumping station” of its own.

    The many lymph nodes within our body are designed to protect our immune system and well-being. Yet without consistent force exerted on the lymphatic system, this constant stagnation can lead to or exacerbate illness…everything from fibromyalgia and chronic fatigue to cancer.
    Just like our bones, our lymphatic system needs a healthy amount of force to keep our immune system healthy and free of accumulating excess toxins.

    It has been found that lymphatic congestion is more likely to occur around TRP (trigger point) areas of the fibro body. This is due to the constriction, tension and radiating pain within these TRP’s.

    Lymphatic congestion can also be the result of a poor diet, insufficient exercise and dysfunction within the liver and bile ducts. This congestion leads to increased pain, fatigue, water retention, and fat pockets on the body.

    Sounds like a good idea to keep those lymphatic juices flowing properly, right?

    Trigger points themselves can also cause lymphatic constriction in and around many sensitive areas of the body. And, many people with fibro have multiple trigger point areas on the body, making way for increased propensity for lymphatic stagnation, more symptoms and greater risk for all disease.

    A common area of lymphatic congestion for women is around the breast and pelvic area where many lymph nodes are located. This can be of special concern for women with fibromyalgia because of a greater propensity for FBD, or Fibrocystic Breast Disease.

    Although not life-threatening, FBD can cause severe pain for weeks and months at a time with stabbing pain and increased pain during movement involving the breast area. Also, due to the fact that lymphatic flow is constricted, this can be of greater concern in the prevention of breast and other cancers.

    This fibrocystic breast pain might even deter a woman from working out due to movement and pain during exercise, and yet that is exactly what is needed to get the lymphatic system flowing properly.

    Keep the Lymphatic Juices Flowing

    Let’s review some effective ways to counteract lymphatic congestion, some you may already be utilizing and maybe some you may want to add as greater prevention in your heal-thy lifestyle.

    A healthy lymphatic system will aid in natural detoxing of the body and assist in regeneration as well. 

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    What about the interstitial fluid?

    You may have heard about the interstitium of the body. This is basically referring to the interstitial fluid surrounding tissue and cells in the body. What we know is that it is not inside the cell but rather outside in a fluid that contains everything from water, carbon dioxide, salt and even hormones. 

    We actually have over twice as much interstitial fluid in our bodies than we do blood. We have about 5 liters of blood, yet 11 liters of interstitial fluids. 

    Can this be influenced by the lymphatic system? We believe it can. Although separate, these systems support each other. When the lymphatic system is overloaded and unable to do its job, this can cause excess fluid around tissues, extracellular areas, and even correlate with myofascial pain and trigger points we so often talk about. 

    Exercise must be safe and effective

    Exercise is going to be number one when it comes to keeping the lymphatic system healthy and moving. As a fellow fibro and as a trainer specializing in fibromyalgia, I surely get it and that is why I do this. I always offer modifications that are also effective. 

    TRAMPOLINE (OR ALTERNATIVE) IS ANOTHER TOOL FOR CHRONIC PAIN MANAGEMENT

    Rebounding through the use of a small trampoline (in background) is very effective in getting the lymphatic system moving through force exerted on the lymph nodes. Just 5-10 minutes per day is sufficient, starting with 1-2 minutes. The link above shows many rebounders, but quality is essential. 

    If a rebounder is not available or you cannot perform even light jumping, a large exercise ball can be used. Simply sit on the ball and gently bounce, using mostly the upper body with feet on the floor.

    (Please note that vibration machines can also be used for lymphatic congestion,but not everyone with fibromyalgia will tolerate the vibration. We use a a chi-machine here and that is excellent as well. Just a few minutes is very effective, start slow and work up to tolerance.)

    Skin Brushing   

    You brush you hair every day, right? What about your skin?
    Skin brushing activates the lymphatic system through the stimulating touch to the skin. A brush designed specifically for gentle skin brushing or even a loofah type sponge can be used effectively. Skin brushing is best done before applying lotion to the body.

    Start with the top of the head, exert gentle to moderate pressure and work with gentle strokes toward the heart, up from wrist to shoulder, up from ankles to thigh, etc. Don’t forget the abdomen, gently stroke up from the lower abdomen to the chest .. (there are lots of lymph nodes around the groin, abdomen and within the chest area)

    THE LIVER/BILE DUCT CONNECTION 

    The lymphatic system is intimately involved with the function of the liver, gallbladder and bile ducts. Diseases of the liver and gallbladder have been on the rise in recent years often as a result of years of poor diet and lifestyle habits.

    When there is stagnation within the liver and bile ducts, this produces congestion within the lymphatic system and the body’s ability to properly cleanse waste materials from the body.

    Adhering to an anti–inflammatory diet is the best way to prevent and treat liver dysfunction and inflamed bile ducts. Often doctors take out the gallbladder on a patient presenting symptoms yet the underlying cause is often inflammation within the bile ducts.

    WHAT ABOUT HERBAL SUPPORT?

    There are a few herbal remedies that can support the lymphatic system. Two of my favorite herbs for cleansing the body and lymphatic system are burdock root and juniper berries. Both are great detoxifiers for the body.

    Organic Juniper Berries are excellent for both the lymphatic and the urinary system. Chronic pain management in fibromyalgia needs to always address the elimination systems of the body ..
    Burdock root is used for gently and effectively ‘detoxing’ the body. Also great for purification of the skin. 

    These herbs can be found in organic dry form in bulk herbal departments of health food stores or online and are very cost effective.

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    The herbs can be used to make tea, and this is also the most cost effective way to utilize these herbs. About 2 Tbsp. of each added to a pint of water and simmer in a small pot for 10 minutes, then let sit and steep before pouring your tea. NOTE: water can be added back to pot and used one additional time. Add any other herbs of synergistic quality as well .. 

    LYMPHATIC MASSAGE FOR CHRONIC PAIN MANAGEMENT OF THE LYMPHATIC SYSTEM

    Another great tool that can be especially beneficial for the sensitive fibro body is lymphatic massage. The great thing about this type of massage is that it is very gentle and light without the need for too much applied pressure. Too much pressure should never be applied with lymphatic massage, more of a ‘sweeping’ motion, very similar to the afore-mentioned skin brushing technique. If you’ve got fibromyalgia, you will benefit greatly from keeping those lymphatic juices flowing !!  As with every other chronic pain management tool we use here, consistency is the key to getting better results while reducing levels of pain, stagnation and overall symptoms.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Chronic Pain Management: Lower Back Pain

    Chronic Pain Management: Lower Back Pain

    Fibromyalgia and lower back pain

    If you have fibromyalgia, then you have likely experienced fibromyalgia related back pain. With many nerves and muscles in the back and around the spine, this is a vulnerable area for anyone but especially those with fibromyalgia and chronic pain issues.

    Chronic pain management techniques are often called for with every kind of back, spine and/or nerve related pain. 

    In fact, because lower back pain is more common today, even in the non-fibro population, it’s no wonder that so many people are challenged with this often debilitating pain. 

    Chronic Fibro Back Pain

    With fibromyalgia, lower back pain is easily exacerbated mostly during activities of daily living. It could be improper sitting, sleeping, or bending the wrong way. 

    This can occur when trigger points are both present and/or active and radiate pain from the lower back into the SI joints, hip flexors, glutes and pelvic area.

    The involvement with SI joints on the upper side on the buttocks also radiates pain to the lower back and even into the pelvic area. Sitting or standing for long periods of time can keep these areas tight and radiating.

    For those with more severe fibro, even shorter periods of sitting can pose the same issue and should be limited, especially with a tendency toward inflammation within the SI joints of the lower back. 

    Elements of Chronic Pain Management

    Although regular chiropractic adjustments can be helpful to keeping the fibro body in better alignment, there are many perpetuating factors that need to be addressed and other chronic pain management tools to be used consistently as well.

    First, the fibromyalgia patient may have a more difficult time allowing the adjustment to ‘hold’ like a non-fibro body …This can stem from the TRP’s that may be active in the body.

    Second, any perpetuating factors such as lack of core strength and/or lack of agility need to be addressed with chronic pain management techniques.

    Maintaining strength and agility will always be necessary to avoid injury and stress on the more vulnerable areas of the body.

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    If you have Degenerative Disc Disease and Fibromyalgia, it is important to utilize the most effective but least invasive options to treating lower back pain.

    And like fibro, it can feel progressive, however many experts on treating back pain believe that degenerative disc disease is more of a waxing and waning pain syndrome due to normal wear or aging and not really a “disease”

    With fibromyalgia, we are more “sensitive” to any kind of injections. If you choose treatments including injections such as epidurals, cortisone or even saline/cartilage injections, it is important to know that the fibro body will likely need more recovery time from the injection sites.

    That is normal for a fibro patient. However, doctors treating other conditions in a fibromyalgia patient will not always know this. 

    Don’t neglect the core

    One of the more effective elements to decreasing lower back pain includes core strength exercises, performed slowly and consistently. With chronic pain, it is often overlooked. This can be done in a variety of ways, including in the standing position, with knee lifts and side bends that activate the oblique muscles.

    Hand weights are also optional with oblique work. These type of exercises are great for people who cannot get down on the floor.
    Again, strengthening the core in a safe and effective manner is essential for reducing pain in the lower back and SI joints.
    Lack of strength in the gluteal muscles can also affect pain in the lower back.

    Weakness in the gluteus area can also exacerbate trigger points in the lower body. Core and glute strength support one another while supporting overall conditioning in the lower back region.   

    Another effective exercise is to lie on your back on a mat, and like you are building a bridge with your back, gently lift up from the lower back, put your hands under your back and just lift up and down and hold in the upper position 4-8 times. (See if you can go a little higher with each “bridging” session)

    Decompression Techniques

    Have you ever used de-compression techniques at your chiropractor’s office? This can be a very helpful component of chronic pain management for lower back pain.

    The spine tends to get compressed through activities of daily living and by sitting and/or standing for extended periods of time so decompression is an effective tool.

    We have also found techniques utilizing inexpensive tools that can be used at home. One such tool is a small curved padded device that can aid in de-compression while lying comfortably on the floor or even on a raised table.

    While utilizing any kind of de-compression, it is important to be very relaxed while ‘allowing’ the entire spine to release. It might not feel normal at first. Start with 1-2 minute increments and work up to 5-10 minutes per session. 

    What about the inversion table?

    An inversion table can also be used for spinal de-compression either at home, at the gym or in the doctor’s office.

    Go slow when using inversion, especially with any active trigger points in the neck or back area. It has been found that even going just past 50% on the table can be helpful, so going slow and adjusting to the feeling of being inverted needs to be a consistent process. 

    I use an inversion table at home and my recommendation would be to get a good quality table if buying one for home or office use. I have also used them at the Chiropractors office and we now have one at the gym as well, so they are becoming more widely available. 

    I will provide another caution with inversion, but this won’t be an issue until you are going past about 70% inversion.

    If you have weakness in your ankles, you want to be sure to not only wear shoes while inverting, but also thick socks may be helpful and if you feel too much pressure on the ankles, then come back up as much as needed. 

    A few minutes per day is a good place to start. Again, even at just past 50%, you are taking pressure off the spine. Some people with fibromyalgia and CFS/ME might feel pressure in the head more quickly with inversion.

    For instance, if you ever feel pressure in your head when leaning down, then this is a warning to go slow with increasing levels of inversion. 

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    The “BeActive” Brace for Low Back Pain

    • The patented pressure pad in the brace applies targeted pressure to the specifc point that provides back pain relief! BeActive is now FDA approved for Class 1 Medical Devices!
    • Helps relieve lower back pain associated with Sciatica!
    • Quick and easy to apply . The Beactive wrap should initially be worn for up to 2 hours at a time. If it remains comfortable, the wrap can be worn for longer periods as needed.
    • Works on either right or left leg! The Beactive wrap fits the calf circumference sizes 12.5 inches to 18 inches measured around the fullest part of the calf. The Beactive wrap is effective when worn on a single leg on the side of the pain.
    • Discreet and easily hidden under clothing.

    Another point of consideration and often a perpetuating factor in those with chronic lower back pain is sitting too long first thing in the morning. Do you wake up and sit in front of your computer or TV first thing in the morning?

    What about Posture?

    How can we become better aware of our posture? Here is a simple move that we can do anytime to remind ourselves of correct posture and improve body memory:

    Draw up from the abdomen into the rib cage and hold.. so instead of merely putting our shoulders back, we first draw up from the abdomen area while increasing the range of motion within the entire back and spine.

    This will also prevent us from putting undue strain on the neck area. You will be surprised at how much pressure you can take off of the lower back when consistently practicing this drawing up from the lower back type of posture. (put a note at your computer/desk or wherever you sit for periods of time)

    Other perpetuating factors for back pain include sleeping positions and mattress quality. Extra pillows around the sides of the body and under the knees can be helpful.

    Even a decrease in upper body strength can increase lower back pain when we attempt to lift something unusually heavy. We cannot afford the extra strain on the lower back due to over-compensation and/or ineffective posture. 

    Yes, overall body strength and agility in the fibro body is an essential part of chronic pain management and will always be important to preventing injury and protecting the more vulnerable areas that are susceptible to pain.

    A New Excellent Tool for Lower Back Pain Management 

    I’ve discovered a new tool for my constant lower back pain which is one of my most troublesome areas of chronic pain; its called the Lo-Bak Trax.

    I’ve been using this for a few weeks and its helped a lot. I love it. Click on the links and wander on over to Amazon and check it out.

    About the product:  Lo-Bak Trax

    1. FDA Cleared to treat: Herniated Discs, Stenosis, Sciatica & Degeneration
    2. Easy, Comfortable and More Effective because you can Target Your Pain
    3. You are in TOTAL CONTROL of the amount and direction of the force applied
    4. Totally Portable, weighs less than 4 lb’s and can fit in a suitcase
    5. Hand welded at 5 different points and comes with a lifetime guarantee against breakage

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Fitness Protocol for Fibromyalgia Exercises

    Fitness Protocol for Fibromyalgia Exercises

    Fibromyalgia patients need to adhere to a regular routine of fibromyalgia exercises.

    According to the American Council on Exercise (one of my certifying bodies) people with fibromyalgia need to avoid being sedentary. Exercise needs to be tailored to each individual. The safe and effective programs need to include moderate forms of cardio, light stretching, and strength training.

    As a trainer specializing in fibromyalgia, I like to add that ROM (range of motion) exercises are essential as well and I have developed many ROM, fibro specific exercises that create a routine of fibro safe and essential exercises to promote agility and reduce overall pain.

    This is especially important as we age. When reaching up to a cabinet or down to the floor for example, these ROM exercises come into play and help to protect the fibro body.

    Factors to consider with any program include age, condition and any aggravating factors.

    Sample Fibromyalgia Exercises Recommendations

    Mode: Low impact for the beginner, including walking, hiking, swimming, elliptical, biking. Some people can use light weights and increase slowly over time and/or use other strengthening exercises. Although we incorporate yoga moves into our fitness routines, a full class of yoga or pilates is not always feasible for a person living with fibromyalgia and/or chronic fatigue syndrome. 

    Here, I demonstrate using a small exercise ball to lightly compress the tender points inside of the knees while working both abdomen and leg muscles..

    The form of compression can be anything from a small or medium size ball to a softer material foam roller. 

    Again, working with a trainer who really understands fibro is the key. I have fibro, but most trainers do not. If you suspect they are not familiar with fibromyalgia, then it might be best to move on rather than risk injury.

    Guidelines

    There are many techniques and tools that I use when working with clients to ensure safety AND effectiveness. Even down to the correct form of breathing which is essential with any adrenal/thyroid involvement.

    Intensity: Start slow in the beginning and work up to a moderate intensity. Remember that consistency is the key and every workout may not feel like progress. That is ok and very normal; the important thing is to get up, suit up and show up, and that is what we build on. If Post Exercise Malaise becomes an issue after 2 consecutive workouts, go back to the previous intensity for a period of time, then work up slowly and consistently again.

    Duration: Gradually progress to 150 minutes or more per week of aerobic activity. Some people with more severe fibro or fatigue issues, may need to begin with shorter and more frequent durations, 10 minutes, and build over time.

    Frequency: Establish a consistent and regular pattern of exercise 3-5 days per week. I suggest using a journal to record short term goals and to plan workouts ahead of time.

      I will add as well that strength training with fibromyalgia exercise is essential but also one of the most challenging areas for the fibro body. However, isn’t it exciting to envision yourself building strength, tone and even seeing muscle definition over time? And yet, it does not matter how long it takes.

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    Working and strengthening the upper back, shoulders, neck and scapula areas of the fibro body can be difficult, but when we take the time to avoid injury and progress slowly, it can and will happen when we are patient and consistent. If you have a side of arthritis with your fibromyalgia, then you know that staying in motion is essential but getting there is not always easy. With safe and effective routines, we should work to consistently put all of our joints through a regular range of motion. 

    There is a problem with machines in the gym and even with some exercise videos that place stress on the scapula, neck and shoulders. What seems like a small amount of stress can lead to pain and flu-like symptoms when incorrect exercises are performed. Machines for the upper body often put the upper body and/or arms at a pushing angle that is not conducive to fibro. 

    Working with body weight and free weights takes focus but we can accomplish good results without the undue stress. 

    Along with a healthier musculo-skeletal system we are also creating a more independent body as well. That is priceless. As many of us like to say, “We may have fibro, but it does not have us”, not when we are using all of the tools to  “live and workout smarter”.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Nutrition Tips and Food Planner

    Nutrition Tips and Food Planner

    The first key point in nutrition tips and food planning is that I highly recommend setting a schedule for meals and committing to that through the use of a food journal. I use what I call the ’12 eating/12 fasting rule’. That means that we plan our meals during a 12 hour period.

    A good example might be planning meals between the hours of 8am-8 pm, or whatever works for you to exert more control. This helps to avoid the pitfalls of living with a chronic illness, like night eating, overeating, or grazing to deal with pain and symptoms.

    Non Regeneration causes high cortisol levels

    Yes, non regeneration is actually the biggest cause to weight gain, fatigue, lowered immune status, and increase of all symptoms in any chronic illness. That is why we want to support our endocrine system by not eating late in the day. The liver, gallbladder and all of the detoxification organs start regenerating as the sun goes down. 

    Our Body Clock article explains more about this and how living with fibromyalgia can lead to non-regeneration of our essential organs and glands. 

    A disciplined food plan is essential when living with chronic illness. Structure, food quality, planning and preparing food ahead is crucial to avoiding unhealthy eating patterns, like eating late at night. 

    In fact, many studies have been done over the years linking lack of sleep to high cortisol levels and weight gain, however a new study from JAMA Oncology (March 31, 2016) indicates that fasting at least 13 hours overnight reduces the risk of breast cancer. 

    Yes, you heard that right!! Please do not be afraid of structured eating, otherwise known as Intermittent Fasting. 

    Working nutritionally with people over the years, I have found that many people tend to eat more of their calories in the second half of the day. Many will say they don’t feel like eating breakfast. Utilizing the suggestions here and on the juicing/blending article of the site here will aid in the “how and why” to making it work and creating a more balanced nutritional plan. 

    General Nutrition Tips

    Most Important Nutrition Tip: Eliminating Excess Sugars and Grains

    Eliminating excess sugars and grains is the goal here in order to support the endocrine system, metabolism and immune health. If sugar cravings become an issue between meals, try using a half to one tsp. of ACV (Apple Cider Vinegar) or CCV (Coconut Cider Vinegar) in 12 oz. pure water.

    Just be sure to go slow with cider vinegar, the taste should not be strong. Add a touch of cayenne pepper if you are not allergic to stimulate metabolism and circulation. Vinegar should not be over used. Never take it straight. If you have a reaction or histamine overload reaction, avoid using any type of vinegar for a period of time. 

    This foundation (healthy terrain) will support all aspects of well-being, physical AND emotional. The endocrine system is intimately involved when any illness is present in the body. Nourishing and protecting the adrenal glands is essential due to the constant stress inflicted on them from ongoing viral activity, nervous system involvement and nutrient depletion. 

    Cultured vegetables, seaweeds and high quality salt will aid in creating a stronger foundation. As we say in the ‘adrenal stress’ article, the adrenals perform well on high quality salts and nutrient dense foods. Make them a part of your weekly dietary plan. If you do not care to make your own, more companies are supplying cultured vegetables such as this Farmhouse Culture brand shown here. 

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    Nutrition Tips for Morning Meals

    1. A blender drink that incorporates alkaline fruits and vegetables is ideal for breakfast due to the body being in a more acid state upon awakening.

    I recommend and use “ORIGINAL PLANTFUSION” protein powder for a safe and non-allergen protein that can be used at any time. With added glutamine, this is an excellent choice for healing a leaky gut and absorption of a quality protein source to nourish muscles.

    Guess what? Plantfusion, which I have recommended since it came out on the market, is highest on the SAFE list of protein powders. I love that and so will you. Too many protein powders have come under fire for contaminants and heavy metals, Plantfusion has not. 

    There are many protein powders on the market today, unfortunately many of them use additives, gmos, gums or other allergen forms of protein like rice or whey protein, Plantfusion does not.

    Why ORIGINAL PLANTFUSION PROTEIN?

    The Fibro Body needs an easy to assimilate, non-allergen form of protein. PlantFusion works great to feed muscle, repair leaky gut and sustain energy. This protein powder eliminates allergens including whey, soy, gluten, casein AND rice.

    Be sure to obtain the ORIGINAL version which is free of rice protein. ORIGINAL Plantfusion comes in flavors or unflavored. I recommend mixing in a high powered blender with organic additions like greens, flax meal, green apple, berries, coconut oil and any other heal-thy ingredients compatible with YOUR body.

    Before Original PlantFusion, there was no safe protein powder I could recommend to my clients or use myself.  I simply support it because it IS an ESSENTIAL tool in a heal-thy diet and in my fibro-fitness protocol. 

    Support YOUR metabolism and endocrine system today, like many others who continue to praise this healthy protein source. (With Branch Chain Amino Acids and Glutamine, PlantFusion supports a healthy gut and balanced energy)

    2. Lean proteins, eggs (if tolerated), or any safe protein. Always eat proteins with alkaline vegetables such as greens, neutral vegetables such as summer squash.No more than 3 oz. of protein at any meal.

    Include a healthy fat serving such as coconut oil, olive oil, or avocado. A side of cultured vegetables will aid in digestion. (Note: ‘hard boiled’ eggs are harder to digest, more acid forming and not always tolerated as well as eggs ‘over easy’..easier to digest) 

    3. Gluten and/or grain free pancakes. To increase protein, add a tsp. of Original Plantfusion or your favorite protein powder into the mix. 
    Remember that eating protein in the morning is essential to balancing sugar levels and reducing inflammation in the fibro body. Utilize raw honey if needed for sweetening. Keep it alkaline and low in natural sugars.

    Nutrition Tips for Afternoon Meals

    1. 3-4 oz. protein, such as turkey or grass fed meats. Vegetables (cooked and raw combined is beneficial), 1-2 fat servings. Limit fruit at lunch or between lunch and dinner for optimal metabolism and fat burning. Also, Cultured vegetables will aid in digestion of proteins and fats eaten at lunch. 


    2. Vegan salad with organic greens. Mix organic field greens, romaine, etc. Do not avoid all greens, but avoid eating excess spinach or kale if thyroid symptoms are present (See related article “Underactive Thyroid“). Add soaked or sprouted nuts and flax meal for added fiber and Omega 3’s. If eating vegetarian, refer to the main diet page for tips on using sprouted mung beans or other sprouted legumes for protein. Cooked beans are high glycemic and harder to digest.

    3. If eating out for lunch, choose lean or grilled meats or fish with steamed vegetables with dressing on the side. This way we control the type of fat our food is cooked in. Seaweed rolls or lettuce wraps are excellent.

    Always be sure your food is well flavored. Curry, Himalayan salt, oregano, cayenne, ginger.. these will add flavor and better digestion.

    If eating at a buffet, start with a raw salad, then meats and fats. Then have cooked vegetables in your favorite sauce instead of sugar or fruit. 
    Avoiding the tendency to eat sugar, even fruit sugar between lunch and dinner is one of the best ways to control cravings over time.

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    Control cravings between lunch and dinner

    How do we control cravings or boredom in between lunch and dinner?

    Deep breathing or a scheduled hour rest period will help to rest the adrenals and reduce cravings. (Essential because this is when cortisol starts to rise, and can rise abnormally in those with compromised thyroid and adrenal glands.)

    Be extra mindful between the hours of 3-5 pm which is a great time for our second 20-minutes meditation time. 

    Nutrition Tips for Evening Meals

    1. Soups made at home are a great choice. Use organic vegetables, onions, garlic, wakame or kelp seaweed, red potatoes, sea salt, etc. 
    Note: red potatoes are acceptable, white should be occasional or eliminated. 
    Use dairy cream, fat only or non-dairy cream to flavor. (Avoid too much dairy protein which can cause constipation in some people)

    2. Root bake made with organic root vegetables. Combine any roots such as beets, carrots, parsnips, turnips, etc. Cook with a small amount of coconut oil or clarified butter. Bake in the oven in a small covered dish. Root vegetables are full of nutrients and satisfying. 

    3. Winter squash (cooked whole to seal in flavor).

    Add both raw and cooked vegetables. Dinner is the time to reduce fats and proteins to support the lymphatic system. We are best to keep it light and easy on the GI tract. 

    Remember that bile activity is greatest at lunch time, so fats and proteins are used in greater quantity at that time and lesser at dinner.

    4. An ‘entree‘ salad, light yet filling.

    Mixed green salads with toppings for variety and if using a protein, only use like a condiment, sparingly at dinner to support the lymphatic system.

    5. Red potatoes are a great addition at dinner, they are very different from ‘white’ potatoes and are well tolerated without causing inflammation like other potatoes can. 

    They are essential for supporting serotonin production which we need to naturally wind down at night.

    6. Many people love sweet potatoes. Just be sure to avoid mixing them with animal protein for better digestion. This is another reason to eat them at night, when we are limiting or avoiding more concentrated proteins. 

    21-30 day Metabolic Reset

    When you feel the need to work on ‘resetting” your metabolism, you might consider a 21-30 day metabolic reset like the one I detail here. Modifications can be made if needed, and always consult your attending doctor if other relevant conditions are present. 

    Try not to think in terms of perfection, but more in the long term, and what we can learn from challenging ourselves, our bodies, and our minds to doing something different if what we are doing is not working. Please read the FOUR notes included in this plan. 

    NOTE 1: (2) whole fruit servings are allowed per day. I like to use apples (green especially), grapefruit, oranges, or any other lower glycemic fruit. Avoid bananas and no fruit juice or dried fruit. These 2 whole fruits can be spaced out during the day as it works for you. Just be careful of combining animal proteins with fruits. 

    For breakfast:
    See above breakfast options using only:
    – protein (3-5 oz) OR the Plantfusion protein powder. 
    – 1-2 raw fat servings (avocado, olive, or coconut oil)
    – non starchy vegetable (optional) 1 cup
    (add one of your whole fruits here if you like, especially if doing a blender drink)

    For lunch: 
    – protein (3-5 oz) 
    – 1-2 raw fats
    – salad greens or 2 cups vegetables, raw, cooked or combination. 
    -no starch, especially at this meal for this 21-30 days. This is the best time of day for your raw healthy fats to work for you. Combining starch at lunch will prevent that. Your bile flow and liver will thank you. You will better utilize your raw fats for your brain and joints. Don’t worry, you get some starch at dinner. 

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    For dinner:
    – protein, reduce your protein to about half of your lunch meal.  
    – 1 raw fat or healthy oil 
    – 1-2 starch options.(red potato and winter squash are good options)
    –  2 cups nonstarchy vegetables, mixed cooked/raw. 

    Avoids for the reset include:
    *fruit juice 
    *dried fruit
    *ALL dairy except clarified butter (ghee)
    *chocolate (cocoa powder and raw added after 21 days)
    *wine, beer
    *grains, wheat, rice, and corn. 
    *sugars and artificial sweeteners. 

    NOTE 2: use your own discretion where you need to. I believe in my plan, and yet you know your own individual tendencies. You may include (1) protein or fat snack during the day such as one serving raw nuts, olives, or (1) cup of almond or cashew milk. 
    Is coffee allowed on my reset plan? That is up to you. As long as you are not doctoring it too much and adhering to your own caffeine tolerance, I do allow it and suggest organic decaf gano.

    NOTE 3: I suggest using glutamine powder during the reset to help with cravings, better sleep, and muscle regeneration. 2-4 grams per day, powder is best. That said, if you are using the Plantfusion protein (1/2 to 1 serving) in the mornings, you will not need additional glutamine. 

    NOTE 4: If you have Irritable Bowel Syndrome, IBS-C OR IBS-D, consider the suggestions in my irritable bowel syndrome article to help you calm those symptoms. Stress control is also essential with IBS. 

    https://fibromyalgia-6.creator-spring.com/
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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Fibromyalgia Treatments: Fibro-Girl’s Protocol Summary

    Fibromyalgia Treatments: Fibro-Girl’s Protocol Summary

    Fibro-Girl’s Protocol Summary of fibromyalgia treatments is essential to avoiding the pitfalls that can occur within fibromyalgia such as the progression and worsening of symptoms, increased pain levels, loss of independence, weight gain, depression and more.

    Regeneration, Morning Sun, Time Management

    My protocol, or fibromyalgia treatments, for living smarter with fibromyalgia and other chronic illness begins with how we start our day. Yet we are not talking about starting our day in the morning. No, the day starts the night BEFORE.

    1. We start each day/evening by practicing and learning what our individual bodies need in order to get to bed early. This is the first step in our protocol, treatment of fibromyalgia. We must establish patterns that support our wellness. Did you know that one of the hardest habits for people to change is late night TV /social media? Our bodies are meant to have darkness, rest and regeneration at this time. Yes, this is a challenge, but let us not continue to sabotage ourselves through tv, internet or anything else over-stimulating to our bodies. 

    When we allow ourselves to get a second wind, regeneration is compromised, our immune system AND our endocrine system are also severely compromised. We cannot afford that.

    Start with where you are right now, and then work to get in bed earlier, until the normal bedtime is 10:00 pm or as far before midnight as possible. Our bodies are starting to naturally regenerate by 10 pm, so this needs to be our very highest priority, and with fibromyalgia, this will be our most challenging task. 

    Turn off the computer and cell phones. Train your mind and body or there will never be an end to the vicious cycle of non- regenerative sleeping patterns.

    Also, using natural sleep aids, low dose amino acids or 5-HTP may be necessary, yet the key is to take them at scheduled times. Sleep CDs can be used but consistency is key. 

    If you have already established regular bedtimes and get a good amount of sleep BEFORE midnight, then you are one step ahead and can go on to utilize the following suggestions.

    2. The second step in my fibromyalgia treatments is morning sun/outdoor light. We need to get 15-20 minutes of sun in the morning when possible. Using bright interior light in the winter months is also an option. This will help to RESET our circadian rhythm and support our minds and bodies to living within the parameters of the body clock.

    Research has shown many fibro people have low levels of serotonin which is a critical brain chemical that controls mood and is a precursor for the brain to secrete key neurochemicals that support our sleep cycle.

     The best time is first thing in the morning within a half hour after waking up. Go outside where there is a good amount of sun and without looking directly at the sun, just gaze to either side. Never look directly at the sun because your eyes can be harmed by the sun’s UV rays with even a quick glance.

    I strongly urge that you combine this protocol item with the morning exercise in item 6. (Below) by taking a moderate 20-minute walk. Take your canine with you if you have one, it’s good for them too. Especially in winter, when most of us are low in Vitamin D, we should get out in the sun everyday.

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    3. For the third step in my protocol of fibromyalgia treatments, I recommend taking endocrine or other supplements first thing in the morning, for example, thyroid and adrenal glandulars AND adaptogens such as Rhodiola, Holy Basil or Ashwagandha, to aid the body in handling stress and increase energy. Refer to the article here in site (use the SITEMAP) called “Underactive Thyroid” for extra support using Modifilan and/or other effective endocrine support.

    Check with your naturopath or doctor for your personal dosages.

    Then, because the body is acidic when we wake up, we want to have an ALKALINE breakfast. A blender drink with a safe protein powder and additions like greens, berries and seed meal is the best option; however, use variety to keep it interesting. I recommend A non allergen protein powder like Plantfusion to start the day with protein rather than excess carbohydrate foods which only feed the cravings and blood sugar surges .

    4. For the next step in my protocol of fibromyalgia treatments, we need to create and write a schedule every day. I suggest using a written daytimer and/or notebook. I schedule my day the night before. This is essential for those with chronic illness, especially those who do not have a structured work schedule. It really makes a difference in staying on track and keeping your head above water with chronic illness. Write down a daily schedule and food and fitness plan but also allow for any variances or changes when needed.  Again, this needs to be done on paper, not on the computer. It is too easy to get distracted on the computer and when it comes to daytiming and journaling, this must be done with pen in hand for best results !!

    5. Avoid all stimulants, especially in the morning ..Sounds backwards doesn’t it?? My fibromyalgia treatment includes avoiding all stimulants because they add to adrenal stress. Caffeine, sugar, and excess electronic device usage should all be minimized or eliminated. In the case of caffeine, if you are used to drinking coffee in the mornings, work to get off the roller coaster. Caffeine does not give true energy; it drains the endocrine system and is highly addictive. We cannot afford that. 

    Starting the day right means starting the day with CLEAN energy, not toxic, fake energy in the form of stimulants that will not last anyway. 
    A great coffee alternative that I have used and recommended for many years is Gano Excel coffee, this is real coffee but caffeine-free, alkaline instead of acidic and contains the healing reishi mushroom which helps to calm the fibro body.

    6. Exercise is a key fibromyalgia treatment item and should be done at the time best for YOUR body. For most with fibro and/or osteo issues, morning time is best for a simple, moderate 20-minute walk or hike in nature.  Afternoon is best for more intense exercise when joints and muscles are loosened and blood and lymphatic flow are greater.

    Safe and effective exercise is essential for maintaining strength and agility as we age and live with a chronic illness.

    If you do not have access to a trainer or therapist like myself who truly understand fibromyalgia and related conditions, start slow and keep working to get support. Follow here as we add more suggestions and videos.

    7. My fibromyalgia treatments protocol urges that if you must have a nap, again, it needs to be part of the schedule. If you want greater control of your fibro, then plan ahead, and don’t let the illness dictate so much. Keep daytime naps to a minimum, an hour or so, to avoid insomnia at night. Pace yourself and rest when needed. 

    8. Nutrition is a major facet of my fibromyalgia treatments protocol. Use extra or spare time to prepare healthy foods instead of watching TV or spending too much time on the computer. We ALL have more time when we use it wisely. Having food prepared ahead of time is crucial to avoid ‘convenience’ eating (which often consists of grains and sugars)

    Refer to the RECIPES section here on the website for anti-inflammatory and grain free recipes; get creative and start making healthy food preparation part of your daily lifestyle. 

    For the best meal plans, refer to the Food Planner and Nutrition Tips. This will support digestion and energy in the fibro body and is an important protocol item.
    NOTE: Refer to Site Map for these links if needed. 

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    9. Schedule in extra tools to be used every day. One day it might be taking an epsom salts bath to sweat and detox your fibro body, another day it might be getting a massage or preparing vegetable juices.

    Use a written daytimer to schedule in these self care tools. I have coined my own phrase …the “straw theory” meaning that too many straws will break the camel’s back, yet having a written schedule ahead of time will bring clarity and keep us empowered every time we ‘check’ off a self care tool used. So just like a ‘to do’ list, one tool used and checked off empowers us to keep going. Basically, avoid getting overwhelmed which will only add stress to the mind and body, which leads us to #10. 

    10. A critical fibromyalgia treatment component is Meditation. It must be done 2 times per day for 20-minutes in the morning and again in the evening without fail. Refer to Mind Body Connection  and scroll down to Deep Breathing and Meditation for an effective and easy way to meditate or take a local class.  You will find this is one of the simplest and most effective tools you can use.  Use it consistently.

    The 2 X 20 will take some time, however the key is to remember that it doesn’t have to be perfect, especially in the beginning. The point is to set aside that time. An investment in healing. Prayer is also included in this 2 X 20, and it is important to remember that meditation in itself is not meant to replace prayer or individual spiritual beliefs, it is simply the art of ‘listening’ to our inner healer, our higher self. 

    11. Avoid excess “symptom talk”.  It has been proven that what we focus on increases. Do you want MORE symptoms? Neither do I. Keep this kind of talk for the doctors office or on occasion when needed to better understand or remedy the symptom.

    Successful Fibromyalgia Treatments Require Avoiding Chemical Toxins

    12. Lastly, we need to always be asking ourselves, “What MORE can I do to be smarter with my fibromyalgia treatments?”  

    Successful treatment for fibromyalgia also means avoiding exposures to toxins and chemicals that contribute to acute and secondary symptoms, staying on schedule, utilizing tools, staying positive, and focusing on wellness.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store