Author: dearfibromyalgia

Many women livings with fibromyalgia and menopause have a fear of going into menopause that is either natural or induced surgically through hysterectomy. More than ever before we have to address lifestyle factors and what I like to call “menopause essentials” in order to avoid the pitfalls often associated with fibromyalgia and menopause. I want to stress something of great importance here.

Avoid saying and thinking that your fibromyalgia will get worse during or after this time. Oh yes, it can and will get worse if we do not adhere to these menopause essentials we are going to outline in this article series on menopause and hormones, but is it the fibromyalgia, the severe depletion of hormones, and system support, or is it a combination of both?  We think it is both, and along with normal aging factors, we must address this issue carefully and thoughtfully. 

Working as a practitioner in holistic health for many years, living with fibromyalgia and other fibro co-conditions since a young age, and going through surgically induced menopause myself, I continue to refine the “menopause essentials” and the best protocols when living with fibromyalgia and menopause. 

Please do not overlook the importance of this series of articles as I implement a combination of tools that will aid anyone in understanding how to better approach the issue of fibromyalgia and menopause. 

There will of course be individual decisions that need to make with your doctor in regards to hormones and hormonal support therapies, but if your current hormone replacement is not working for you OR you are concerned about the safety and effectiveness in the long run, then more knowledge is power. 

Maybe you are not quite yet to peri-menopause or maybe you are way past the menopause days and think this doesn’t apply to you, but there could be adjunctive progesterone hormone therapy that could benefit you and your fibromyalgia and menopause symptoms. If you are also dealing with environmentally induced anxiety symptoms or thyroid and adrenal stress, this could also be of benefit.

If you have suffered from estrogen dominance, you likely felt the result of that in a negative way and rightly so because estrogen is inflammatory whereas progesterone/testosterone are anti-inflammatory.

Focus on Having More Control

So here is some good news. Let’s say you have lived much of your younger adult days like myself with estrogen dominance. You have lived with hormonal imbalance. Your body has gone “haywire” in the hormone department and over-produces estrogen but underproduces progesterone and/or testosterone. Then, you go through surgical or natural menopause.

Now, it is possible through natural bio-identical hormone replacement to have some control as opposed to when your ovaries were playing “havoc” and you had little control. You cannot get up every morning and tell your ovaries how much hormone to produce for you that day, but with replacement, you are in control. Stay positive and keep working at it.

NOTE: an initial visit to a hormone specialist (independent of your endocrinologist or your ob/GYN) is a worthwhile investment that can make a difference in your fibromyalgia and menopause for years to come.

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Fibromyalgia and Menopause Essentials and Lifestyle Factors 

Before we get into other factors, let’s be sure we are addressing the basics.

Learn the Pros & Cons of both Bio-identical and Synthetic Hormones.

1. If we ever needed a comprehensive vitamin/mineral regimen, it is during and after menopause. Minerals affect estrogen production and balance. However, with minerals such as calcium, it is imperative to only get your calcium through either food, vegetable juices, or in food-grade supplement form such as raw calcium. 

Increasing calcium intake through inferior supplements can interfere with vitamin D production and cause an imbalance. Mineral synergy with minerals like calcium and magnesium and balanced hormones is the best insurance for bones and the prevention of osteoporosis. We also need adequate hydrochloric acid (HCL) in the stomach and natural enzymes from raw foods.

As a colon therapist, I am not just interested in “detoxing” the body, I am even more interested in nutrient absorption in the small intestine and keeping the initial elimination channels open (liver, gallbladder, kidneys) for instance.

A good multivitamin is important. In many cases, we may need an additional vitamin B complex, vitamin C, vitamin D in liquid emulsion form, magnesium, malic acid, selenium, boron, ubiquinol form of CoQ10, zinc, and vitamin K. (note: we have our favorite 100% additive-free multi on the supplement page, refer to navigation bar)

Extra benefits include: Vitamin C supports collagen production for our skin; Boron supports estrogen production; ubiquinol and vitamin B complex provide energy, and magnesium and malic acid support muscle health and relaxation.

With Vitamin K, take caution if taking warfarin or certain prescription medications, blood thinners, etc. Talk with your Doctor.

2. Choose organic foods whenever possible. It doesn’t have to be all or nothing. Just make it a priority. Not only is organic food more nutritious, but avoiding pesticides (endocrine disruptors) will enhance the healthy side of the hormone issue (phytoestrogen vs. Zeno-estrogen)

Phyto-estrogens include things like flaxseed meals and broccoli sprouts; in fact, those are two of my favorite food substances to use when enhancing phytoestrogens. I often include these in my blended drinks to really increase the overall nutrient value.

Zeno-estrogens are essentially endocrine disruptors; they are not natural to the body. Because the fibro body is ultra-sensitive to any disruption in the endocrine system, this can exacerbate all fibromyalgia symptoms. Again, this is not about perfection, but avoiding hormones, antibiotics, and pesticides in food as much as possible is essential for those of us living with fibromyalgia and menopause.

Allow me to share a few paragraphs from a resource, (“Menopause Naturally” by Kathleen Fry, MD. and Claudia Wingo, R.N., Medical Herbalist), and then I will add more in-depth information that is more current for today’s treatments of fibromyalgia and menopause. 

“Phytoestrogens have a normalizing effect. They work in cases of estrogen dominance, characterized by fibroids, fibrocystic breast disease, and PMS. They also work when the body is not producing enough estrogen, as in the case of menopause. While phytoestrogens mimic estrogens, they are 1/400th as potent as synthetic estrogens.
For menopausal symptoms, we have found that phytoestrogens containing herbs offer significant advantages over conventionally prescribed estrogen.

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Although estrogens may pose significant health risks, including an increased risk of cancer, gallbladder disease, and stroke, phytoestrogens are not associated with these side effects.

Foreign estrogens, known as xenoestrogens, come from hormones in chicken, herbicides, pesticides, and other environmental or food sources. They may mimic estrogens in the human body. However, because they are foreign substances, these estrogens do not fit perfectly into the body’s estrogen receptor sites.

They can actually make menopausal symptoms worse or may contribute to cancer and other illnesses. Natural phytoestrogens are a better fit. They also help block the foreign estrogens from attaching to the receptor sites, so the body can easily get rid of them.”

Natural Progesterone Options 

Because not every woman is going to respond to the herbal treatments for fibromyalgia and menopause (and maybe we are working to simplify our supplement regimen), I personally believe and have found agreement in multiple resources, that natural progesterone (in troche sublingual or cream form) continues to be the most effective at treating a variety of symptoms we experience in menopause and fibromyalgia. 

Natural progesterone has positive side effects. Dr.Platt, the author of “Adrenaline Dominance”, believes that the osteoporosis epidemic is often due to low levels of progesterone. You will need to work with your doctor on which form of progesterone is right for you, either cream or troche form (oral) as we want to bypass the liver whenever possible. 

A little of my own personal experience:  Since I was a teenager, I tended toward hormonal imbalance, then into my twenties and thirties, estrogen dominance. I never took any kind of estrogen hormones for any reason. My body did not need more estrogen. However, when I was put on natural progesterone for PMS in my twenties, it helped the symptoms a great deal.

As I got busy in my life, later on, I stopped using the progesterone for whatever reason and continued to struggle with imbalance, but I would also have times where I did feel balanced without any outside assistance. I had the typical PMS, fibrocystic breast disease, and eventually fibroids.

A while back, after my own hysterectomy, I visited with my hormone specialist right about the time the hot flashes were kicking in and getting unbearable (about 2-3 months post-surgery). I opted for natural bio-identical progesterone and testosterone/DHEA. Now, there are a couple of different forms we advocate but this does not include straight oral capsule form.

1. Natural progesterone cream. This is best to be obtained by prescription, as the over-the-counter brands do not contain the more therapeutic dosages needed to mediate symptoms and protect the body.

2. Oral Dissolve Troche. This is like a sublingual form, which dissolves VERY slowly between the cheek and gum. It is different from capsule form but may still have to go through the liver.  
What dosage will be right for you?  

Work with your doctor to find the most effective one.

Most women find a dosage between 150-200 mg progesterone daily helps to eliminate hot flashes, protect bones, and create a greater sense of well-being. However, I break it up to keep a steadier stream of relaxing progesterone in the bloodstream. Progesterone has a rather short lifespan in the body.

I take 50 mg. before breakfast, and then 100mg. about 30 minutes before bedtime.
I use the troche sublingual form and the cream form. Work with your “hormone specialist” doctor to prescribe and fine-tune your dosages (Note that your ob/GYN may not be your best option for a “hormone specialist“.).

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Changing Your Hormone Replacement Strategy

If you are currently taking synthetic estrogens and you have concerns about health issues associated with them, you will need to work with your doctor on weaning off of that hormone therapy before starting another. This is very important. The doctor would reduce the hormone therapy slowly. However, even if you decided to stay on estrogens like Premarin for whatever reason, you could still talk with your doctor about adding natural progesterone to balance.

Remember, natural progesterone also helps with sleep. When I started taking 100 mg. at night, I noticed it put me to sleep within about ten minutes of getting into bed. Now, that is likely the most POSITIVE side effect we could ever ask for when living with fibromyalgia and menopause!! Again, I take 50 mg, progesterone in the am, and then 100mg before bed. Never worry about missing a dose here and there; it’s more about consistency over the long run.

No Bones About It

With fibromyalgia and menopause, comes the need for extra bone protection. Along with natural progesterone which helps bone density, we also want to consider a few supplements and natural foods.

Of course, juicing vegetables will give us raw nutrients and enzymes right into our bloodstream. We don’t have to juice every day though. In my juicing/blending article here on the website, I recommend making juicing a part of your weekly schedule.

I also use a small amount of MACA powder in my blender drinks. Maca is a great hormone balancer and excellent for menopause. Work with your doctor on dosage although this can be obtained online or at your local health food store. 

Fibromyalgia and Menopause Essentials

A few of my “menopause essentials” lifestyle and supplements for fibromyalgia and menopause include:

• weight bearing exercise (3-5 days per week)
• stress control (use our mind body techniques in this website. In particular check, out my “Coping with Fibromyalgia” article. Stress affects bone loss.
• Biosil (collagen for bones, hair and skin in a very easy to take liquid that is better tolerated in the GI tract than some other forms of collagen)
• vitamin D emulsion (shown in our vitamin D article here on the website – easier to assimilate)
•  natural progesterone (consult with your doctor and consider our protocol for usage)
•  Vitamin K (helps with calcium absorption into bones, however take caution if taking warfarin or   certain prescription medications, blood thinners, etc) Talk with your doctor.
• Garden of Life Grow Bone system (this is the raw calcium I refer to above and strontium, taken at different times of day to promote absorption)
•  Boron (helps with uptake of estrogen and mineral balance)
• sun exposure (natural vitamin D from the sun is best, try for 20 minutes per day when weather permits)

When Your Doctor Tells You to Drink Milk

Ok, many people are avoiding dairy products these days. With allergens and antibiotics (xenoestrogen), this may be a food group that you have already eliminated. Again, using the above suggestions will support bones. Dairy without fat is useless. Never use nonfat dairy products. They are too high in casein (dairy protein) and no calcium will be absorbed anyway.

Not everyone has difficulty with dairy, so if you include dairy in your diet, use organic goat milk products, ghee, and/or no less than 2% fat or full-fat dairy. Almond milk or coconut cream only have small amounts of calcium, depending on whether store-bought or made at home. 

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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

Being the most mobile joint in the body, the shoulder can sure do a lot of things for us, like lifting, reaching, and supporting our good posture.

The problem is that with all of that mobility, and wear over time, we can end up having fibromyalgia shoulder pain that can radiate, burn, extend up and down the arm, and cause resulting weakness. 

Have you noticed that when your fibromyalgia shoulder pain is flaring, you might have problems with reaching, writing, typing, texting, using your mouse, or lying down?  

I was recently doing a live video series on the Facebook page talking all about the shoulder, and how simple things like lying in the bed on our back can also flare shoulder pain when the shoulder goes to rest in a lower position. You wouldn’t think about that one until it happens to you and boy, can it be painful. 

Maybe you reach up to get some plates from the cabinet, and feel a sharp and radiating pain in your upper (humeral) arm? Oh, yea, I get that, and why it always reminds me of the vulnerability of this area. Shoulder pain can also be age-related, I know for myself, I’ve had more shoulder issues since about age 50. 

Injury, repetitive motion or age-related shoulder pain

With fibromyalgia shoulder pain, we have more variables than just shoulder pain by itself. With fibromyalgia, we have the propensity to both tender areas around the lower neck, and trigger points that can occur anywhere around the head, neck, shoulder, and clavicle area. 

Things can accumulate over time. A job where you engage in repetitive motion with your upper body, lifting children, extending too far out from the body, and more. 

Trigger points can be created from injury or repetitive motions, and I like to say it can look like a connect the dots game. Unlike tender areas, trigger points tend to radiate pain AND they have a propensity to cause inflammation.

If someone you know ever says fibromyalgia is not inflammatory, send them here, I talk about this often. 

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Take the Apley Scratch test 

The Apley Scratch test is simply a test anyone can do to determine the range of motion around the shoulder and upper arm (humeral) As I am showing here below, you simply reach back, as if you’re scratching your back.

How far can you reach? Can you reach further on one arm than the other? 

I have more range with my left arm, which I am using here, the right not as much. 

Activities of Daily Living

There are many daily activities of living that can put pressure on the shoulders. When doing an activity like vacuuming, be sure you are focused, and pushing into the movement, rather than allowing the movement to “pull” on your arm or shoulder. 

When reaching for something, always be aware of the weight of what you are picking up. The worst thing is to have your arm already extended, and then discover something is too heavy.

As you can imagine, I cringe when I see people at the gym using Kettle Bells because extending weight too far from the body can be dangerous, and we just want to err on the side of caution. 

If you are at your computer for extended periods of time, take breaks, and even change the arm that you use with your mouse. I prefer a cordless mouse, as the mouse built into the laptop can be really tough on the shoulders and upper arms. 

Be careful of leaning on your arms or shoulder. I was recently leaning down on my kitchen island, supporting my forehead with my hand, and within seconds of resting my arm on the top of the island, I got a sharp radiating pain right up to my shoulder. It was likely the angle and pressure together. 

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Suggestions for helping to reduce shoulder pain 

There are many suggestions I have given over the years for shoulder pain, but let’s focus on a few important ones here. 

1. Circulation therapy (in this case, hot/cold therapy) is important and can relieve the intensity of the pain. Unlike a lower extremity, it might be a little more challenging to reach this area, but we have to get creative. You can alternate hot and cold water in the shower (not feasible for everyone) with alternate hot and cold packs on the shoulder area. 

(NOTE that the often-recommended time for hot/cold therapy is often 20 minutes hot, 20 minutes cold. However, with fibromyalgia, I like to say 10 minutes or even less) Try to get a total of 45 minutes to an hour in, and this will be sufficient for many, 1-2 times per day or when feasible. 

2. Be aware of sleeping habits. It is obvious that side sleeping would not be the best, but also when you lie down on your back, the shoulder is allowed to fall back further than when you are standing upright. I find it really helpful to use a small pillow under my shoulder when I need it. 

3. Use the “Shoulders Back” device shown here in the upper back pain article. I use this, and I have gotten many good comments and feedback from others who are using it. It helps posture, shoulder support, and as my experience, people report that it just feels good. You don’t wear it all the time, just enough. 

4. Be aware of posture, walk in your confidence. Don’t think it matters? It really does. Falling posture affects the shoulders, entire back, chest, abdomen, and clavicle area. 

Natural Remedies/Anti-Inflammatories

Whether it is fibromyalgia pain itself causing your shoulder pain, arthritis, or bursitis, you might try utilizing natural remedies first. I like Boswelia, CBD oils or cream, and Astaxanthin. 

With joint pain, there can be inflammation. All of the above suggestions are meant to reduce inflammation as well. Be sure to address any bone density issues, and if you are over 50 like I am, then getting a DEXA bone scan every two years is a great idea. 

I know this can be a tough area. Keep working on it. I have a recent video right here where I am showing a few exercises and tools for the shoulder. 

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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

As with many other common symptoms, fibromyalgia neck pain can really be frustrating.

I know, I say it often…fibromyalgia causes widespread pain and stiffness and can affect nearly any part of the body, but neck pain is still one of the more noticeable symptoms.

We use our neck muscles for hundreds of small daily activities, including turning our head when someone calls our name while cleaning or bending, and supporting our head when we are in bed. Those muscles and their supporting structures can stop us from enjoying daily life if we don’t take care of this vulnerable area. 

Eliminate Other Potential Causes

Fibromyalgia neck pain can be really persistent. Trigger points can interplay with tender areas around the neck very easily. 

Address Curvature issues first …

With a simple x-ray, they can assess the curvature of your neck. If you have lost that natural curvature, this can increase pain and stiffness. Work on restoring that curvature by lying on a cervical pillow as much as possible.

I like another device called a Lumia Wellness cervical wedge. This helps to restore the natural curve of the neck. You can see the link below here. They are inexpensive and easy to use. 

Simply by lying on the Lumia Wellness cervical support a few minutes every day, you can be on your way to improving that natural curvature that many people lose or compromise from excessive cell phone use, computer use, television watching, and more.

Simply adjusting how you sit and making it a point not to sit for longer than 20-30 minutes at one time can be helpful for some types of neck pain. If you have determined your neck pain is due to fibromyalgia, you should still keep those preventative measures in mind.

It’s also important to remember that simple things like stress or changes in the weather may cause increased neck pain in fibromyalgia. 

Severe neck pain can also exacerbate symptoms in other systems of the fibro body. It can stifle breathing, leaving you with shallow breathing. It can affect the thyroid and adrenals as well due to the stress and close proximity to the thyroid gland. Yes, there are many reasons that we need to take extra care of this vulnerable area of the body. 

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Cellphones, Computers, and TV Screens

It is important to not perpetuate fibromyalgia neck pain with daily activities such as excessive use of our cellphones, computers, and TV. You see, with fibromyalgia, we will tend to feel the pain of repetitive motion, sitting, standing, or staying in one position long before a non-fibro person might feel it.

So, let’s say you put your neck in a compromising position for merely a few minutes, or even seconds, you could cause major pain in the neck before you know it. 

The key is to avoid habits that compromise our mobility because fibromyalgia, can be much less forgiving!! When using your cellphone, instead of looking DOWN at the phone, prop it up on something so it is closer to eye level. This will help to avoid what we sometimes call “straight–neck”, commonly occurring from the use of cellphones. 

Keeping the natural curvature of our neck is important. You know how pain in the neck can travel and radiate, and we want to avoid the activation of trigger points at all costs. I continue to recommend Myotherapy done by MT’s which is the hands-on trigger point release. This therapy is less invasive and more effective when done properly. 

You see, it is imperative that we properly treat the underlying trigger points, not just cover them up because, in the upper back and neck, they will only get worse if not treated. Medications and cover-ups cannot accomplish this. 

Treating Fibromyalgia Neck Pain 

Do you tend to have more neck pain in the mornings? This is very common in fibromyalgia. It can be very helpful to wear a soft neck collar to bed. I sometimes just wear it a few hours but see, it goes under the neck like a cervical pillow without moving. 

This will also help with restoring the natural curvature of the neck that we often lose as we age.

Be sure your pillow is not too big as this can also contribute to neck pain. Neck collars and smaller filled pillows are best. 

Here you can see this one is not too wide and it is adjustable. See below as amazon is very reasonable on price. 

Not knowing the cause of your fibromyalgia neck pain doesn’t mean that you can’t treat it for relief. If you currently use any kind of alternative or non-invasive pain relief, that of course can be a good thing, but at the same time, we want to be sure we are not covering up any root causes. 

I believe this to be true for most symptoms of fibromyalgia. As always, my goal for everyone is a better quality of life. Let’s also be sure we are not attributing every symptom to fibro so that we don’t miss another condition.

You can also do gentle neck exercises to stretch the muscles and encourage greater flexibility. Some of these stretches may cause minor discomfort at first, but they can bring some relief when used consistently. 

Simply turning your head from one side to the other and holding the position for a few seconds on each side may help. You can also use body resistance to lightly strengthen the upper neck muscles. Hold one palm against your forehead while pushing your head forward and concentrating on the back of your neck and hand resisting one another. 

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A very different travel pillow for the neck?

There is a product available that will provide the support I’m talking about. It’s called the Trtl Pillow.

I recommend using hot or cold compresses on your neck. You may try rotating between ice and the heat to help increase circulation which can, in turn, reduce pain levels. Even just a warm cloth around the neck can feel soothing, especially before bed. Below is an acupressure neck pillow that might suit your needs as well. 

Moving, Positioning, Resting 

The worst thing that you can do for a painful or stiff neck is rest in one position for a long time. Maybe you’re scared to move your neck because you don’t want the pain to worsen, but the lack of movement is likely to create more stiffness which leads to more pain when you do have to move. You don’t want to jerk your head around, but you do need to keep your neck in motion throughout the day. 

I find that propping one’s head on the side of the couch is one of the worst positions for someone with fibromyalgia. Avoid lying or sitting on a couch too long, as they are not made to properly support the body.

Fibromyalgia neck pain is debilitating in some cases, especially when it comes with headaches and pain in other areas of the body. It is all too easy to activate a latent trigger point around the upper back, neck and shoulders. If you do, please know that it might take a few days of self-care to calm those trigger points and tender areas. This is just an especially vulnerable area.  I say it often as a reminder to accept and protect your body. Do not worry if your way of relaxing might be lying down where someone without fibromyalgia may find sitting is a nice way to relax. The point is to protect the body as needed while avoiding positions that will easily aggravate pain. 

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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

Some people do not realize that their fibromyalgia and vision problems may be related. 

While there is no way to determine with certainty that vision problems are exacerbated by your fibromyalgia, it is common for those of us living with fibromyalgia and its primary co-conditions to experience a variety of issues related to the eyes.

Here is a list of some problems that are commonly reported:

• Dry eyes
• Blurry vision
• Difficulty focusing the eyes
• Pain in or around the eyes
• Light sensitivity
• Vision interference (seeing lines, lights, etc.)

Some fibromyalgia patients have two or more sets of eyeglasses because their vision fluctuates over time. They may need a different eyeglass prescription depending on the nature or severity of symptoms on any given day. According to one doctor who has treated thousands of fibromyalgia patients, about half of all sufferers report some type of vision problem.

(oh, and let me say one thing before we go on. You are reading this right now either on your laptop, tablet, or phone. Be sure that you have your blue light setting activated so that you are not constantly exposed to “blue light”, as this can cause more eye strain and eye conditions over time) 

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Every Day Complications of Fibromyalgia and Vision Impairment

For those who do count vision problems amongst their fibromyalgia symptoms, the complications often interfere with their quality of life.

For example, many fibromyalgia patients are sensitive to headlights on the road when driving after dark. 

This is a form of light sensitivity that may also make it difficult for a fibro person to look at a computer screen, cellphone, or another electronic screen for long periods of time. Even watching television may become uncomfortable or painful. 

I had my husband set the TV brightness down and that helped a lot.

Some people cannot wear contacts due to excessively dry or irritated eyes, and others may need to keep multiple sets of eyeglasses with them at all times. Double, blurry, or unfocused vision may occur at any time, leaving many fibromyalgia patients hesitant to drive or accept jobs that include the operation of heavy equipment.

These are just a few examples of how vision problems might impact the quality of life for fibromyalgia patients. Eye doctors may have trouble assessing and treating someone with this condition because they don’t know enough about fibromyalgia to understand the eye symptoms presented. 

Remember also that trigger points which are often present in fibromyalgia can occur around the face and eyes. Vision can also be affected by migraine headaches. If like me, you have endured chronic migraine since a younger age, you know just how debilitating migraine can be.

Eye Pain and Fibromyalgia 

Most vision problems suffered by fibromyalgia patients could easily be assigned to other causes, but that’s not necessarily true with pain in or around the eyes.

When you don’t know what is causing a condition, it’s difficult to treat it successfully. You need to always rule out the possibility of another condition altogether causing any vision-related issues.

How about some simple eye exercises?

Try these and see if you notice a difference when done consistently.

1. Hold both palms over your closed eyes. Secure them gently around the orbital bone. Allow your eyes to completely relax in darkness for about one minute.
 
2. Then, take one hand away and use only one eye to look around, look up, look down, and to the side, and then focus on something straight ahead for about 15 seconds, then cover and do the other eye. 

3. With eyes open, stretch one arm out all the way and focus on one finger, then focus on that one finger as you bring it in a couple of inches towards the face. Extend back out slowly. 2- 3 times each eye and arm. 
NOTE: do some slow relaxed breathing at the same time … feels good!!

Living with Fibromyalgia and Vision Problems with Pain

Whether we suffer from eye pain or vision problems or not, it’s good for those of us with fibromyalgia to have our eyes examined at least once a year. 

If you can find an eye professional with experience treating fibro patients, you might get even better treatment of vision problems or pain do present at a later date.

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Yes, checking for glaucoma and other eye conditions is really important. Let me tell you a short story about my last eye exam. During the previous exam, they did a test where they blew a short burst of air into my eyes. I hate to say it, but I really could not stand that. It felt like a little trauma to my eyes and nervous system.

So, when they got to this part of the exam at the last appointment, I asked if we could wait, or do that another way. If you are flaring with other symptoms, your nervous system may be on “high alert” even more.

When it comes to your eyes, be sure you have a good eye doctor who explains the details to you of what they are doing. You might just need some time to process what they are going to do. 

What about dry eyes?

There are over-the-counter treatments that may help with dry or irritated eyes, and you may want to limit the amount of time that you spend staring at bright screens. Many sufferers find that blurry vision, eye floaters, and other vision disturbances get worse when they’re sleep-deprived, so sticking to a routine sleep schedule may help as well.  

You might also consider buying glasses that can block the harmful light that comes with computers cell phones. Avoid using your cell phone while in the sun as the reflection can be harmful to your eyes.

Also, try to avoid using all devices after sundown to not only protect your eyes but to increase your body’s own production of melatonin to support healthier sleeping patterns.  

Essential Supplements for the Eyes

If you are already taking a good quality fish oil and getting an adequate intake of Omega 3 fatty acids every day, that is a good place to start. 

Lutein is also an essential nutrient for the eyes, especially as we age and if we have any issues with glare or light sensitivity. Many inferior lutein supplements simply do not contain enough lutein. Remember, that at least 20mg. per day is best. We like and use the Jarrow brand (still cost-effective) with 20 mg. Lutein and 1mg. Zeaxanthin (link above this line) Some doctors recommend up to 40 mg. of lutein daily for those over 60.

I would say that consistency is also important because again, I want any supplement you take to be effective AND cost-effective. Take what you can afford but in a quality brand because lutein is essential as we age. 

You might often hear me talk about Astazanthin for body inflammation. It is also good for the eyes and the brain. I like the Life Extension brand. 8-12 mg per day. (see below)

Vitamin K is also known to prevent the formation of cataracts. You can check out our information on vitamin K and what you need to know if planning to supplement. 

Sleep, Fibromyalgia and Vision

With fibromyalgia and the disruption in the sleep/wake cycle that is so common, comes the additional variable that can easily affect the eyes.

With a lack of restorative sleep, every part of the body can suffer.

You may simply feel like your eyes are not as fully awake and focused as they should be. This can be due to not only fibromyalgia but chronic fatigue syndrome as well. If you haven’t yet, please visit our main sleep help article and consider the suggestions listed. 

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For More Information Related to Fibromyalgia Visit below sites:

References:

Fibromyalgia Contact Us Directly

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Official Fibromyalgia Blogs

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Clavicle or shoulder pain in fibromyalgia is like any other symptom in that it can easily wax and wane, but might be more common than you think.

With a recent shoulder injury (and labral tear) myself, I have seen even more clearly the process of shoulder injuries, stiffness, and how fibromyalgia symptoms can “interplay” with common shoulder/ clavicle injuries or tears. 

One thing I do in working with fibromyalgia is to convey the importance of the “process“
The shoulder is a great example. I know how great the pain can be, and how it can interrupt sleep and cause limitations, but when we more correctly work through the process, there are greater rewards. 

Continue to follow here in the shoulder-related articles, and in the live interactive videos as I update this process. (in fact, I recently showed some of my own progress and what I have been doing in a video at the bottom of this article)

It’s common for those with fibromyalgia to experience pain in the shoulders, upper arms, and/or clavicle, which is the collarbone that runs between the shoulder blade and breastbone.

Some people might suffer continuous pain while others notice it more when they’re overly tired, or when they are using certain repetitive motions.

The way people with fibromyalgia describe their shoulder and clavicle pain vary as well. Some describe it as a stretching or twisting muscular sensation, while others say it’s more of an indescribable ache that cuts down to the bone.

The pain may stay in one place for some people while it tends to move down the arms, across the chest, or into the neck for others. 

If you feel the pain radiating and moving, it is likely to be connected to trigger points. These trigger points that we often refer to can be dormant or active and can become activated by a specific turn, move injury, illness, or accident.

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If you or someone you care about is suffering from consistent or recurring pain in the shoulders, upper arms, and/or clavicle, don’t assume that it’s only due to fibromyalgia.

Other possible causes of shoulder pain in fibromyalgia include not only trigger points, but a recent accident of any kind, even one that occurred in another area of the body.  Increased neck pain due to an accident or trauma to the neck can also make you more susceptible to pain around the clavicle and shoulder areas.

In fact, if you suffer from morning stiffness around your neck area, this can easily radiate in the collar bone/clavicle area. Read more here about neck pain in fibromyalgia. It might be obvious, but avoid wearing a purse on one side of the body (which can greatly exacerbate clavicle pain) and consider wearing a light backpack purse if possible. 

The improper posture of the upper body can also instigate this pain or exacerbate it when already there. With posture, most people tend to lean forward more than they realize, and this is easily exacerbated by excessive use of cellphones, computers, desk work, carrying kids, washing dishes, and more.

Starting to be more aware of your posture is a great start. When you are standing, or maybe standing in a line, bring your hands back together on your lower back.

Is this uncomfortable for you? Then yes, it likely means that your posture is suffering and contributing to pain in the upper arms (humeral area), shoulders, neck, and clavicle area. You can also increase this posture technique by adding a free weight, 1-8 pounds free weight is great.  

And, just like other areas of the body where we work to restore the fascia, you can gently work just under the clavicle as I am showing here. Refer to the fitness page below where I have many videos on working this and other vulnerable areas of the fibro body. 

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Strategies for Pain Management of Clavicle or Shoulder Pain in Fibromyalgia 

This clavicle pain is often assigned to fibromyalgia if no other causes are found and you have already been diagnosed with fibro. At that time, you may need to find ways to treat or ease the pain just as you do with many other fibromyalgia symptoms.

Here are some strategies that may help you limit interference with your daily life:

• Invest in a good quality neck support. Alternate with ice and heat on the back of neck and wrapping around the clavicle. Wrap the ice in a towel as needed to increase tolerance over time. 20 minutes ice, 20 minutes heat. During this time, stretch your neck back by lying on the bed flat, no pillow.
• Keep working at a more consistent sleep schedule. This is difficult for many fibro bodies, but it can make a world of difference in terms of your pain levels. Try to at least challenge yourself to stay off the internet a couple hours before bedtime. This will also help increase melatonin production naturally.

Many of us living with long-term fibromyalgia have found that improving our physical condition and increasing overall agility can have an impact on the intensity of pain, symptoms, and our ability to maintain more independence. Remember what I so often say regarding injury prevention and overall fitness levels which is “our independence depends on it” 

In some cases, your doctor may perform tests to look for interior causes of the pain. If nothing is found, they may refer you to a specialist who can perform an ultrasound to look for problems that are commonly missed by primary care physicians. You may even need an MRI to take a closer look.  

Are you a side sleeper?

Sleeping on the side can tend to constrict the clavicle area on the side you are sleeping on. However, if you are one of those people who falls asleep more easily on your side, then try to at least switch positions if possible to avoid more constriction around this area.  I often find it interesting that what happens on the backside of the body can affect the front side and vice versa (in that prospective area). This occurs with pelvic pain (front) and lower back pain, abdominal pain, and back pain, and yes, even clavicle pain and trapezius pain in fibromyalgia. 

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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

It is not so uncommon to experience fibromyalgia and ankle pain.  Although it might not be one of your first symptoms when living with fibromyalgia, you might find that you start experiencing pain in one or both ankles.

This pain may extend to your toes, heel, and even up into your calves. It may also just stay around your ankles and may or may not come with swelling. 

This is an important weight-bearing area of the body that we need to take care of the best we can.

When severe and consistent, ankle pain can limit your ability to walk, run, and enjoy other daily activities, especially due to the weight-bearing nature of the ankles. Let’s focus on some things you can do to limit the pain and continue enjoying daily life.

The First “Step”

It’s easy to assume that any type of pain is associated with your fibromyalgia, but this diagnosis doesn’t prevent you from sustaining injuries or illnesses that have nothing to do with fibromyalgia.

When you first notice ankle pain, you may want to see your doctor so that they can eliminate all other potential causes. 

This is especially true if you also have to swell in your ankles, feet, or calves. Swelling may hint at inflammation, but it can also occur when you’ve sustained an injury or it could indicate an endocrine condition in the thyroid or even circulation issues.

If no other cause is found, you may be able to then safely assume that this is just another symptom of your fibromyalgia. 

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Proper Foot Support for Fibromyalgia and Ankle Pain  

So, one thing we want to keep in mind regarding any kind of ankle or foot pain is prevention. We want to prevent injury to this area whenever possible.

If you have a particular kind of foot structure that causes overcompensation, for instance, you would want to consider seeing a foot doctor for custom orthotics.

This will help both the feet and the ankles. Some specialty shoe stores are also making these custom orthotics now as well. 

Be extra careful when wearing sandals. If you are walking on any kind of uneven surface, and you have on sandals, one wrong move and your foot can slip to one side of the sandal causing a potential ankle sprain.

Examples of these uneven surfaces could be walking on the sand on the beach, walking on a pathway made of rocks or gravel, or walking on stairs of any kind.

Treating Fibromyalgia and Ankle Pain

How do you treat ankle pain that seems to have no cause? Aside from prevention as noted above, you might consider Myotherapy if possible trigger points are involved. 

See my video below for safely working around the ankles yourself at home. 

I often recommend Myotherapy which is a hands-on trigger point release done by a therapist. Acupuncture might also be helpful if that is available to you. 

It really comes down to easing the pain so that it doesn’t interfere with your daily life. If the pain is severe and consistent enough to interfere with your quality of life, see your doctor immediately.

You may also want to consider stretching and gently exercising your ankles. Roll them from one side to the other. Reach down and pull your toes back gently, feeling the stretch through the back of your leg and knee.

These stretches may not always eliminate the pain, but they can help ease tension in the muscles and maintain the strength of your feet. 

This means consistent strengthening around the calves and knees, which will also benefit the tender areas around the knees. This is an area of the body that people tend to ignore when it comes to consistent conditioning. 

It doesn’t even require equipment in the beginning. It can be something as simple as standing and then going up and down from the toes (heels up) while squeezing the calves on the upper position. (do this without shoes on.) 

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Standing and Sitting

Be careful about overcompensation when standing.

Try to be aware if you tend to stand with one hip higher than the other, as this can also affect not only the ankles and knees but the lower back as well. This tends to occur with normal activities of daily living like washing the dishes, where you might not be focused on your lower body posture. 

With sitting, you want to avoid the tendency to turn the ankles in or out, try to keep them straight, or at least practice this more often. Try to avoid sitting on one leg or any activity that strains the ankles. Some people even tend to roll their feet out to the sides when standing. Be more aware of these tendencies. 

Additional Causes/Remedies for Fibromyalgia and Ankle Pain 

Cold and hot compresses may help some people ease fibromyalgia and ankle pain as well.

If you notice that the pain is more intense in the morning or after a long period of sitting or standing, you may want to check with a foot specialist to eliminate heel spurs and other conditions known to cause this pain. This is especially true if you also have pain in the heels or between your toes.

I find that CopperWear support around the ankle is helpful. This combines light compression and copper for healing effects. These are very thin and can be worn with or without shoes.

You may also have trigger points, specifically around the Peroneus Tertius. It can be helpful to get a session with a massage therapist who knows Myotherapy/Hands-on Trigger Point Release.

And because this area can be fairly easy to massage yourself, don’t hesitate to use thumbs and gently stroke down the outer calve area into the outer ankle bone. Go slow, hold and release as you go down the outer leg. 

Your family doctor may not know about all of the conditions that cause pain in the foot and ankle, so a specialist is worth your time if the pain is consistent or you experience repeat episodes. Some conditions impacting the feet aren’t noticeable in an x-ray, so don’t assume that a clean scan means there is no identifiable cause for your pain.

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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

When fibromyalgia affects the lower part of the body, this is somewhat different than upper body pain due to the weight-bearing nature of both legs and feet.

Although this is just one area of the body affected, I rarely meet a person with fibromyalgia who does not have some kind of leg and/or fibromyalgia foot pain. 

Fibromyalgia foot pain can be exacerbated by multiple trigger points in the lower body, overactive nerves, and even ongoing weakness in the legs, knees, and ankles.

Balance Your Sitting, Standing, or Lying Time 

The interesting thing about fibromyalgia pain in many parts of the body including the lower quadrant and feet is that it doesn’t really matter whether you are sitting, standing, or lying down.

Each of these daily activities of living has its very own disadvantage to the fibro body. We often hear about restless leg syndrome, but what about restless feet and toes?
Overactive nerves in the feet can lead to restless feelings in the feet and the need to tap or move the toes, especially in the morning. 

Too much of any one activity or too long being sedentary can increase symptoms. Standing can increase throbbing types of pain whereas lying down for extended periods (even eight hours of sleeping) can contribute to nerve pain and myofascial constriction in the feet, extending into the ankles, calves, and tender areas around the knees.

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Foot Structure Affects Fibromyalgia Foot Pain

Again, because of the weight-bearing nature of our feet, we have to be even more diligent about caring for and addressing this part of the fibro body.  

There are different types of foot structures that can also contribute to fibromyalgia foot pain. These range from high or low arch to plantar fasciitis, plantar warts, and Morton’s toe.

Not that all of these are connected to fibromyalgia, but when we have fibro, these can increase the propensity to pain and symptoms in the feet.

For instance, if you have a high arch, this can increase pain not only within the bottom of the arch but also on the very top of the feet (under the shoelace area) therefore exacerbating fibromyalgia foot pain.

Swap Out Shoes During the Day

Even if you wear the most comfortable shoes during the day, it is a good idea to switch out shoes during any given day. Have at least 2 pairs of comfortable shoes that you can rotate such as both fitness and leisure. I find rotating shoes can make a difference in levels of foot pain and adapt to anyone’s shoe.

Wearing orthotic inserts or getting them custom-made by a foot doctor can also greatly support us when we have fibromyalgia foot pain. I always add my own orthotic inserts to my athletic shoes for extra support and comfort. 

Wearing (breaking in) new shoes can cause increased pain and even flares. Break them in slowly. Never wear new shoes for extended periods of time. Even the new tread on the bottom of athletic shoes can be “jarring” to the body. 

You may need to also avoid sandals with a wedge in between the big toe and second toe, this can be very uncomfortable and cause toe pain during and after wearing these kinds of sandals.

Use Myofascial Release Techniques

As nice as it sounds to walk on a beach or on the grass barefoot, this can be difficult for people with very sensitive feet and/or overactive nerves in the feet.

If you find it difficult due to a high arch or myofascial constriction, work on the undersides of your feet as often as possible.

Fascia can be released with a foot relaxer or a tennis ball. Reflexology on the feet is also a great idea as it will help to relax the entire body. It can be done either by a trained reflexologist or by yourself. Be sure to go slow.

The great advantage of the reflexology is that we can positively affect other areas of the body that correspond to certain pressure points.

For instance, with any GI pain or congestion, I find that holding those specific points under the feet (middle underside of the foot) can really relax the GI system, which has a nervous system of its own and therefore can greatly benefit from this relaxing work.

Keep the feet warm when possible (especially with nerve pain) and try the foot bath below for greater circulation. 

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Copper Wear Compression Ankle/Foot Sleeves

Here in the adjacent picture, I show one of my favorites, copper wear compression ankle sleeves. This foot/ankle sleeve fits gently over the foot and the copper is healing.  
It provides very slight hugging compression and support for increased blood flow and oxygen flow around these vulnerable areas of the fibro body.

These are great for everyday use or to sleep in. If you are like me and wake with burning or nerve issues in your feet, these feet/ankle sleeves are well worth a try to at least reduce the severity of symptoms. Also helpful for restless feet and toes. We depend on our feet so we must give them as much care as possible. 

Also, I have a very high arch and I’ve found the Strutz Cushioned Arch Supports to be very helpful as well as inexpensive. Great arch supporters!

• Instant support and lasting comfort
• Promotes balance and body alignment
• Wear with any shoe – even barefoot
• One size fit most and unisex

Be Selective with Socks

When it comes to socks, be sure to wear socks that have enough friction inside the shoe so that your foot does not slide in your shoes, as this can cause overcompensation, foot fatigue, and increase the propensity to fibromyalgia foot pain in a shorter amount of time.
You see, socks that are too soft can cause the feet to move around in the shoe.  

However, we also want to choose socks that have a greater amount of cushioning on the bottom, and even though it might not be fashionable, make your own fashion statement as I do by wearing light ankle socks with your sandals if needed. Sensitive feet and sandals do not always get along.

Cross-training socks and running socks are great because they provide that extra cushioning on the bottom of the sock right where we need it. 

As previously mentioned, and to emphasize the point, it is a good idea to switch out shoes during the day. Even your favorite leisure shoes can become uncomfortable if worn for longer periods. The idea is to not put the feet in any one position for too long. Some fitness shoes or running shoes can have higher heel dimensions, and although great for running or walking, we need to change shoes after exercise to avoid overcompensation and fatigue.

My Foot Bath Is A Good Remedy

Finally, a good remedy I use is a “foot bath”.

(This can be done in a full bath OR as a foot bath in warm water)

• 2-3 cups Epsom salt (one cup for foot bath only)
  • ½ cup sea salt (or baking soda for most cost effective)
  • 2-3 Tbsp. ginger root powder

The combination of salt and magnesium here works to balance and calm the foot nerves, while the ginger root powder helps to decrease inflammation in the body.

NOTE:  People often ask if whole ginger root can be used, however, for this application, the ginger root powder is better dispersed in the water and therefore more easily utilized by the body.

The foot bath can be just as effective when a full bath is not an option. We absorb well through our feet, and this can also be more cost-effective when fewer salts and ingredients are used.

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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