Costochondritis pain is just one of the symptoms of Fibromyalgia. You have likely experienced it at one time or another.
This pain involves burning, stabbing, and radiating pain around the ribs and sometimes pushing up into the lower chest area.
It may not always occur as often as other symptoms such as widespread muscle pain or nerve pain. However, when it does occur, it can be very painful. If this is occurring more often for you, please get this checked out, as we don’t want to miss another condition.
This pain can strike without warning and can be caused by a number of things like injury or trauma to the body and seems to occur more in people with fibromyalgia.
We also want you to be aware of other potential conditions that cause similar symptoms but might be something altogether different.
Imagine a busy mother of three young children. We’ll call her Terry. She’s buzzing through her evening routine, getting her little ones fed, bathed, and happily tucked into bed after a long story-reading session.
As one child brushes her teeth and other chatters endlessly from the bathtub, Terry sits on the edge of the tub. She leans forward, holding a hand over the left side of her chest. She touches her ribcage, then the center of her chest, and she winces. She’s been tender in those areas for days, and now the severe pain has her bending over in agony.
In this situation, Terry might call 911, assuming that she’s having a heart attack. She would end up in the hospital going through a series of tests, and they would tell her that there is nothing wrong with her heart. There’s nothing wrong with her at all. More than likely, she would return home with the same pain and a big question mark about the cause.
This type of unexplained chest pain is known as costochondritis. The cartilage connecting the ribcage to the breastbone becomes inflamed, leading to pain in the chest or ribcage. In some cases, the pain may extend to the arms and other surrounding areas.
While some people experience mild pain or annoying discomfort, others experience extreme pain that is sometimes mistaken as a heart attack. In some cases, the pain is so intense that the sufferer assumes that it has to be something serious.
Even though as many as 70% of fibromyalgia sufferers experience chest pain at some point, this condition is not considered serious by medical professionals. There is no risk to your life, and it won’t impact other areas of your body, as long as other conditions have been ruled out.
If you’re in severe pain or the condition lasts for a long period of time and interferes with your daily life, you may consider physical therapy or book an acupuncture session.
As long as more serious conditions have been ruled out by your doctor or another medical professional, managing the pain and discomfort is the best that you can do.
The onset of costochondritis pain can be related to car accidents, falls or other incidents that cause injury to the chest area. It can sometimes develop if you have a severe upper respiratory infection as well.
Many people who don’t have fibromyalgia develop this painful condition due to injury or illness, but many with fibromyalgia also develop this painful and sometimes alarming symptom.
Remember that inflammation itself can also be caused by trigger points around the body. Trigger points occur within layers of muscle and around connective tissue, so this area around the ribs can certainly become more vulnerable to radiating pain. A link to our trigger points article is located at the bottom of this article.
If you can trace the development of the pain back to an accident or an illness, then your fibromyalgia may intensify the pain. The discomfort of costochondritis pain may also stimulate a flare-up of other fibromyalgia symptoms. We do believe that fibromyalgia itself can cause costochondritis pain without any other contributing factors.
It’s important to seek medical attention right away if you experience pain or discomfort in your chest. There are other conditions that could cause this type of pain, including problems with your heart or gallbladder. Once those more serious alternatives are ruled out, and you know that there is no life-altering reason for your pain, you can treat the discomfort through cold compresses or the breathing exercise I describe in the last paragraph of this article. This will be similar to how you may treat the symptoms of a fibromyalgia flare-up that are not life-threatening.
Costochondritis can get worse when you cough, take deep breaths or move around. You may need to rest more and give yourself a break until the pain subsides. If it becomes unmanageable, seek medical attention to ask about alternative forms of treatment.
As a colon therapist, I would like to extend another caution, so as not to miss other conditions. Another common condition that often mimics the pain of costochondritis is liver or bile duct pain. You could be having gallbladder attacks and not know it. If you are having pain around the upper front of the rib cage, along the transverse colon area (same area), you need to be aware of this potential issue and rule that out as well.
If you are experiencing costochondritis symptoms and are having difficulty breathing because of the pain/spasms around the chest and ribs, try this simple technique. Sit comfortably in a chair, with feet on floor. Take your hands crossed on your chest, and them move yourself forward from the waist, leaning over while sitting and see if that allows you to obtain some better breathing.
You see, the inability to breathe properly during this kind of episode can actually make this pain intensify. So, the best thing you can do, is to find a comfortable position in which you can better breathe and not hold the tension so much in these areas.
Be aware of side sleeping. I find that for myself, if I am sleeping on my side for a long period of time during the night, this has the potential to bring on costochondritis pains.
What about compression? Remember how I often talk about using light to moderate compression on certain areas of the body to increase blood flow? Hands, feet, knees, etc. Well, we can also use light compression around the ribs. If store bought abdominal wraps are too tight or uncomfortable for you, experiment by cutting up smaller pieces of clothing like shirts, and then using them for compression.
We also find there can be a correlation between trigger points and costochondritis. This can occur from any kind of injury, strain, surgery, etc.
Below you will see one of my favorite remedies for inflammation. Astazanthin can help our bodies in more ways than one, and I like to include this in our toolbox of remedies for treating inflammation.
Fibromyalgia chest pain can be one of the scariest symptoms of fibromyalgia because it may feel like you are having a heart attack and cause you great concern.
This kind of pain can stop you in your tracks. It can have you wondering “is this life threatening?”
Because fibromyalgia is complex, it is important to know the various ways the chest area can be affected with pain or symptoms. There are a few other causes and conditions that can occur in the chest area of the fibro body that you want to be aware of.
While affected muscles, ligaments, joints, and tendons throughout the body can cause pain and multiple systems are often affected, it’s the chest pain that causes the most alarm.
A trip to the emergency room may cause even more confusion as doctors check for scary heart conditions. However, it is important to rule out any heart related conditions, especially if this is a new symptom for you.
In the end, it is likely to come down to a few different scenarios when living with fibromyalgia. More specifically, SEVEN of these possible scenarios that I will touch on here today.
1. Costochondritis? This is a condition that can cause minor discomfort in the ribs to severe chest pain. It’s often restricted to the left side of the chest, but it can occur in the right side or throughout the entire chest. The cause is inflammation in the cartilage connecting the breast bone and the ribs.
This is why you might complain of pain and discomfort in the ribs as well as in the center of the chest.
Costochondritis often produces sharp pain that can feel much like a heart attack or symptoms of other serious heart conditions. This is why the first occurrence could send you to the emergency room or to a doctor’s office in a panic.
The good news is that the condition isn’t connected to heart failure and in no way implies a problem with the cardiac system. It may lead to a more serious diagnosis in some cases, but for many people, it is about managing the symptoms, in fact.
While about 10% of the general population is believed to suffer from costochondritis, well over 50% of fibromyalgia sufferers will experience this type of chest pain at some point in their lives. It’s most common among women under the age of 40, but it can strike any fibromyalgia patient at any stage of life.
Some people may experience consistent fibromyalgia chest pain for long periods of time while others report short bouts of chest discomfort that come and go randomly. It’s just another symptom of fibromyalgia that varies from person to person.
In some cases, costochondritis surgery is performed to remove the cartilage causing the fibromyalgia chest pain. This isn’t always a solution for fibromyalgia patients, but it’s something to talk to your doctor about if your fibromyalgia chest pain is severe and lasts for a long period of time with no relief in sight.
2. Trigger Points? When living with fibromyalgia, we generally have 11-18 tender areas in vulnerable areas like the neck, lower back and extremities. However, we also tend to have even more trigger points, and these can occur anywhere on the body, even around the upper body and chest area. This could be a reason for your fibromyalgia chest pain.
You might remember how I often say that if we mapped out our trigger points, it would look like a war zone!! It is not so cut and dry because trigger points can occur within layer of muscle and around connective tissue in the body. So how could we potentially “activate” trigger points around the chest area? Lifting something that is too heavy, leaning down to the floor, sleeping in a bad position, or even just having something lean against us, like a child or pet. Yes, this can potentially activate TRP’s and that is what causes that radiating and burning pain that we often experience.
Although not limited to those with fibromyalgia, it tends to be more common among those with fibromyalgia, altered hormones, or those with a tendency to estrogen dominance.
Women who complain of severe PMS symptoms often lasting for weeks at a time or longer are often the ones that will be more susceptible to FBD. The symptoms include very tender breast tissue, burning and even radiating pain around the breast and into the arm pit, and sometimes an increase of breast size.
The problem with FBD, is that it can prevent women from doing normal every day things due to the extreme tenderness around the breast area. You might limit movement or exercise. You might find that you need more support to limit that movement if possible.
4. Shallow Breathing? You might often hear me say that people with a chronic illness like fibromyalgia tend to be shallow breathers. Or, as I like to say “Don’t be a shallow Hal!!” You see, when you are in pain anywhere in the body, it is not uncommon to stifle your breathing, and often times you don’t know you are doing it.
Then what happens is that the chest area is one of the areas that “takes the hit” so to speak, along with the shoulders. So, you can find yourself with stifled breathing, tight shoulders and what I call that “stress pain” around the pectoralis muscles of the chest.
You may find yourself sweating more and unable to actually get a deep breath. That is a sign that your body is accumulating far too much stress. The best time to “practice” deep breathing is when you are relaxed so that it will come more naturally to you during a more stressful situation or just when dealing with the everyday symptoms of fibromyalgia.
6. Gallbladder attacks: As a colon therapist, I would like to extend another caution, so as not to miss other conditions. Another common condition that often mimics the pain of costochondritis is liver or bile duct pain. You could be having gallbladder attacks and not know it. If you are having pain around the upper front of the rib cage, along the transverse colon area (same area), you need to be aware of this potential issue and rule that out as well.
Gallbladder and bile duct disease are more common these days. I believe in adhering to an anti-inflammatory diet and moderate detoxing of both the liver and gallbladder. Follow my suggestions throughout the website.
7. Caffeine Sensitivity I’ve had fibromyalgia since a young age, now 52. I have always been very sensitive to caffeine. The ironic thing is that I love a good espresso coffee!! I just need it decaf and if at home, I try to use a water processed version.
If I am accidentally “caffeinated”, guess where I feel it first and most intense? In my chest. I get a feeling of heaviness, pain, stabbing, and of course a rise in heart rate.
I’m actually glad that I am not dependent on caffeine to get me going in the morning, I do wish that I wasn’t quite that sensitive, because an accidental ingestion can cause symptoms for hours or more… If you can relate to any of those 7 possible scenarios, I am glad you are here. I want you to be as empowered as possible as you work to create a better quality of life, no false cures or quick fixes here.
We know that there are multiple reasons why a person develops fibromyalgia, including inheritance, propensity to, root causes like metals or Epstein Barr, and various co-conditions.
One thing that has the potential to increase symptoms in those with fibromyalgia is Histamine Intolerance. Some symptoms in fibro are root issues, while others are exacerbating factors, such as histamine.
Large amounts of histamine accumulating inside the body can lead to a variety of symptoms, many of which are also endured by many fibromyalgia sufferers. Some signs of intolerance include:
In more extreme cases, too much histamine in the system may cause asthma or irregular heartbeats. Some people also report severe itching on their skin or vertigo. Not everyone who experiences this intolerance will also suffer from fibromyalgia, and not all fibromyalgia patients will have it. In order to understand the potential connection, it’s important to understand how histamine works.
Obviously, it’s beneficial to have some histamine in the body, but this molecule does contribute to inflammation. When large amounts of these molecules are released to fight off an allergic reaction or another potential danger, it comes with common signs of allergies, including a runny nose. This is why antihistamines are taken by allergy sufferers.
Histamines also enter your body through food sources, and the small intestine is supposed to release an enzyme known as diamine oxidase of DAO to break those histamines down. This prevents the body from being overrun with histamine molecules.
DAO is insufficient and the small intestines aren’t doing their job, those molecules build up in the system and cause some or all of the symptoms listed above. This condition is referred to as histamine intolerance.
In fact, if you are to be tested by the doctor, they will test histamine and DAO. You can also choose to take a DAO enzyme supplement during meals.
The symptoms only occur when the body is overrun by a large dose of histamine. This causes the symptoms to come and go throughout the lifetime of a sufferer, with spikes occurring during pregnancy. Misdiagnoses are common because the symptoms overlap with many other conditions, including fibromyalgia, irritable bowel disorder, and other digestive issues.
If you know that you have a histamine overload in your body, you likely have begun to associate reactions to certain foods. The following are suspect in those with histamine Intolerance:
Apple Cider Vinegar is highly promoted, but you could have a reaction to it with histamine intolerance. It is also worth noting that other foods like leftovers can contribute to a histamine response if not handled properly or after just 1-2 days.
Highly promoted drinks like Kombucha are also not right for everyone.
We find that green tea might also be suspect. Green tea just happens to be one of those “healthy” beverages that is highly promoted but again, some people will have a slight reaction. Our experience has found that a better choice would be using Match a Green Tea powder for the benefits of green tea (trial and error with that one)
Many people with fibromyalgia do experience some relief of their symptoms when they decrease or eliminate consumption of foods that contain histamine.
Those with it may also notice an increase in fibromyalgia symptoms while their seasonal allergies are active or they experience other types of allergic reactions and infections. It’s possible that this explains some fibromyalgia flares that are typically believed to have no cause.
Remember how I talk in the Leaky Gut articles and Candida articles about the correlation to histamine. These conditions can trigger the symptoms of histamine itself.
It’s important to discuss the possible correlation of your fibromyalgia symptoms and an intolerance to histamine with your doctor before trying to treat the histamine abundance on your own. Your doctor can help you determine whether there is a potential of intolerance in your case, and they can suggest treatments that won’t interfere with your overall fibromyalgia treatment plan.
In our RECIPES article page, it just so happens that many of our suggestions are suitable for a low histamine diet. However, there are recipes listed there that are grain free, gluten free, and some will have a variety of ingredients. If you suspect a certain substance, try to eliminate it for 1-2 weeks and see how you feel. Be aware that if you have Multiple Chemical Sensitivity, this can exacerbate symptoms of histamine intolerance as well. Also, we find that allergy season will also cause a person with histamine issues to exhibit more symptoms.
Pain in the extremities is common in fibromyalgia and sometimes overlooked due to the other common pain areas of the fibro body.
It might be hard to distinguish the difference between pain that is caused from fibromyalgia, nerve pain or pain that stems from another condition like any of the various types of arthritis.
Of course, you might have both fibro and arthritis type of pain.
The hand pain might be coming from another condition, but in the interest of hand pain and fibromyalgia and the many questions that arise, we will focus on hand pain caused by fibromyalgia.
With fibromyalgia pain, it will be more related to nerves, tendons and trigger points. However, there can be other related causes as well.
“Fibro-related hand pain can occur when using or not using the hands. Pain can occur when simply reaching for and picking up an object. Even a light object”
Because the muscles in our hands are different from that of our legs or arms, the pain may likely feel like it is more in the bones and joints of the fingers rather than the muscles and tendons of the joints. This light touch sensation can also stem from allodynia.
Change in blood flow to the hands or nerve pain can also be exacerbating factors. You may have heard that blood vessels can be affected in fibromyalgia. This can also occur more in the extremities in some cases. Read more here regarding the Blood Vessel connection.
Fairly often, what you feel initially is more of a “sensation” rather than immediate pain. You may then have a radiating type of pain, and again this can travel along the nerves, tendons, ligaments and surrounding joints. This can cause a weakness in the hands, traveling up to the wrist, forearm and shoulder, depending on any trigger points involved.
Often times, the pain actually starts in the upper arm or shoulder, and later radiates down to the hands. The underside of your forearm may feel sore and even ‘swollen”. This can exacerbate any co-condition such as carpal tunnel syndrome.
Trigger points may be latent or active. When they are active and radiating is when you feel those odd sensations and radiating type of pains along the entire arm, bicep area and then into the forearm and hands. Again, we need to avoid too much repetitive motion when these areas are sore and feeling bruised. Light massage or myofascial release on the entire upper body can be helpful.
You might also be suffering with Carpal Tunnel Syndrome, which can extend from the forearms down into the wrist and hands.
Another scenario with hand pain, is the ability for pain or injury to radiate down to the forearms and into the hands.
We often talk here about shoulder and clavicle issues. Trigger points in any of these areas can radiate pain up or down the surrounding areas.
Impingement syndrome around the shoulder areas can cause a pinching like feeling that can affect surrounding areas, exacerbate trigger points, and has the potential to radiate pain into the hands.
As noted, repetitive use can increase fibromyalgia hand pain. Daily activities such as writing and/or typing on a computer or cell phone can easily exacerbate pain.
Lifting objects and overcompensating by using the hands or fingers more than the arms or upper body strength can also increase pain.
Recent research has also shown a connection between fibromyalgia and extremity pain. The blood flow in the hands for instance, can be shunted away from the hands when movement occurs in another part of the body. I have seen this during exercise or daily activities of living.
This can also occur when we are exposed to toxins in the environment or weather change. For our exercise and movement protocols, I always suggest wearing gloves when the hands are cold during workouts and at bedtime. Yes, keep a light pair of gloves by your bed at night, cold hands can be another aggravating factor to prevent you from being able to fall asleep.
Maintaining upper body strength on whatever level is possible for each of us is so essential. Just like a lack of strength in legs can affect the joints in the knees and ankles, a lack of strength in the upper body can increase pain in hands. And, as a reminder, always carry objects close to the body. Avoid extending the arms and hands too far from a fibro safe range of motion.
There are so many big ways but also many smaller ways in which we depend on the use of our hands….
So, just like other parts of the fibro body, we know that there is no quick fix, however because we use and depend on our hands in so many daily activities of living, I believe it is prudent to protect this area as much as possible.
I remember a time year back when my hands were particularly painful to the point that I went to one of my chiropractors feeling very concerned.
And what about a handshake? Have you ever noticed that some people like to exert their power by shaking hands too hard? And with fibro, it can feel like they are crushing your hands and fingers. I had this happen recently, and the “feeling” of that handshake seemed to linger for too long.
As a practitioner and trainer, I use my hands often and even though I used various repetitive motions in my work, it didn’t really make sense to me that this pain would be so debilitating to the point of not being able to fully use my hands without undue pain.
It took me some time to realize it was part of fibromyalgia, not arthritis. Also, through lessening the repetitive motions, it helped the more immediate pain.
Again, it is important to remember that although we need to to maintain as much strength as possible in our upper body, this kind of pain can occur not because of a lack of strength but simply as part of symptoms within fibromyalgia and particularly hand pain and fibromyalgia.
Although we know that extremity pain is just part of living with fibromyalgia, we can use various tools to at least mediate and even minimize the pain and/or prevent it from getting worse. As stated above, when hand pain becomes debilitating, try to refrain from repetitive motions like typing/writing. Give your hands a break for a few days if possible.
Try using copper compression gloves. The copper used in compression wear and clothing has been shown to reduce pain; it’s worth a try!! I use copper compression wear, clothing and gloves. I think it’s a good investment for long term use.
These can help upper body conditioning which in turn will help your hand pain and fibromyalgia. Remember that radiating trigger points often start in the upper back, neck and shoulders.
Try some natural pain relief therapies such as a few Tbsp. of epsom salts. Soak your hands in a large bowl of Epsom salts (try adding a tsp. of ginger root powder as shown for the foot bath on the adrenal stressarticle page here in the website)
The warming sensation of the ginger root powder really does feel good. It will generally last about 15-20 minutes after soaking. Just be sure to keep ginger root powder away from the eyes.
Incorporate some hand exercises. Increasing blood flow and oxygen is good for every part of our bodies. Gripping a small foam ball or stretching the fingers back gently with the opposing hand.
You might read in a book or article that fibromyalgia is not an inflammatory condition. The problem is that it’s not the whole truth. In fact, some of the primary symptoms in fibromyalgia tend to contribute to inflammation, some directly, some indirectly.
I often say that this is one of the most complex conditions of our modern time, and statements made about fibro are simply not so cut and dry.
First, we note that inflammation can occur for many reasons. Response to healing can trigger inflammation, auto immune conditions, allergies or foreign invaders, stress, and more. Let’s focus on the inflammatory factors AND the ABC’s of treating inflammation in fibromyalgia and CFS/ME.
One symptom that we often talk about here at living smarter is costochondritis. Just by the “itis” you will know it is inflammatory, but you will also know this if you have experienced it personally, and I know it’s likely you have.
Costochondritis can cause radiating and stabbing pain around the rib cage and chest area, front and back. The cartilage and connective tissues can become inflamed. The pain and inability to breathe without pain often sends people to the emergency room the first time they experience it.
I talk about this symptom often to give you a better idea of how to distinguish this and any other chest or heart related issues. As always, we don’t want to miss another condition all together.
Another symptom we focus on often here is triggers points. These are different than tender points in fibromyalgia, because they tend to radiate pain. They can also lead to inflammation. When we map out individual trigger points on a fibro body, it can look like a war zone. We can have many trigger points all over depending on many factors, like how effective our treatment plan is.
With fibromyalgia, a few of the most vulnerable areas for trigger points are the head, upper back and neck, and the legs.
When pain and inflammation are not properly treated through the least invasive means, then trigger points can more easily occur over time. The link above will tell you more if needed.
If you have the primary co-condition to fibromyalgia called CFS/ME like I do, then you likely know that inflammation around the brain stem is another symptom, and this is why symptoms in CFS/ME can more easily occur around the head and upper body.
Here is the “A” in our ABC’s of treating inflammation naturally. A natural antioxidant, astaxanthin is powerful in the fight against inflammation that can occur in any part of the body and brain. This is a powerful remedy that we use in our protocol.
Generally 4-8 mg. is enough, especially when combined with our other remedies. Let me put it this way, I don’t like to depend on just one thing, for many reasons, including tolerance and overall benefit. Life Extension brand which I use is shown below.
The “B” stands for Boswelia. OR if you’re being silly, it’s “you’re not the boss of me!!” If you have fibromyalgia, joint pain, inflammation, and have never tried a quality brand of Boswelia, it might be worth your time.
Boswelia is often recommended for various types of arthritis.
The “C” stands for CBD oil. We have many cannabinoid receptors all over our body. Even when you don’t feel it working, it is likely doing more than you think, from reducing inflammation to reducing and balancing blood sugar, and protecting organs like the heart and lungs.
I partnered with Sunsoil after many years of trying different brands. I like the price point, the organic label, the not too strong taste, and the rigorous testing.
I often address dietary principles, instead of “diets” I do believe that there is not ONE diet for fibromyalgia. That said, we will all do better to adapt a dietary plan that is best for us individually, considering factors such as root issues and food allergies. Treating inflammation with diet will be different for each person.
Here I detail some of these principles, but if you follow here, we also address these in live interactives as well.
Ok, I know it’s not part of the ABC’s, but I love using ginger. I drink it in tea, slice or shred it for recipes, and take ginger shots when I need a shot of spicy goodness.
I use ginger, but not turmeric. You may often hear me talk about why I don’t use turmeric extracts. You see, when we have mercury poisoning (only shown by hair analysis) well, turmeric can move mercury around the body and brain.
I know it is heavily promoted, and some of you will be fine taking it, but I would always advise getting a hair analysis if you are not sure. Even though I had my mercury fillings taken out 20 years ago, mercury can still settle in places like the brain and other organs. Taking turmeric supplements is not right for everyone.
Also if you have any previous history of gallbladder disease or gallstones (with OR without a gallbladder), then you need to know that turmeric extracts can move bile too fast in a sensitive person or with too potent of a dosage.
Let’s take today for example. So far, I have taken the A, the C, and the G.
I have taken about one dropper of the Sunsoil CBD oil, one capsule of Astaxanthin, and some ginger. I like the synergy of how these works together.
Treating inflammation naturally should really be part of our weekly routine. The bottom line is that yes, there are a few inflammation factors in fibromyalgia and its primary co-conditions, and we cannot neglect that, especially as we are all aging and dealing with many variables in the physical.
You are probably a lot like me. You have tried many things for your fibromyalgia, right? Well, one thing I say over and again is that there is not one silver bullet. We have to be using the right approach while working on our individual root causes.
But you likely also hear me say that getting to the very bottom of some of those root causes may not happen in many of our lifetimes. So while we are working on those “roots“, we need to use the least invasive approach to pain relief.
If we have fibromyalgia, we likely have multiple inflammation factors, muscle or joint pain, multiple trigger points areas, tender points, nerve pain, propensity to migraine headaches, insomnia, overactive nerves, and more.
The pain relief that one person receives from a particular remedy can be very different from the next. I like to say there are many variables in fibromyalgia, because there truly are, but if a non-invasive remedy that also feeds our cannabinoid system can ease some of the pain and tension, then I think it is worth it.
Over the past five years or so I have tried as many different brands of CBD that I could get my hands on. If you follow in the Facebook live interactives, you have likely seen me talk about the various ones and how I was still searching.
Some brands were great, but the price point was too high in comparison. Others had variances in how much they would actually help with pain and tension.
Just over a year ago, I came across the Sunsoil brand and there was something different here. I wanted an ORGANIC CBD oil, but at a price point that would satisfy all of us as well.
I cannot tell you how important it was for me to wait ……… and wait some more …. to be sure that I could truly stand behind a CBD oil without just jumping on the bandwagon or a multi level, I just didn’t care for that.
As you can see, for the sake of research, I tried MANY CBD oils. But, I kept coming back to Sunsoil, and I’m glad I did. I have partnered with Sunsoil to give you a chance to try an organic CBD oil at the most cost-effective price point.
I love their variety of oil tinctures, capsules, and sprays for oral use. I have been using the spray and it is very easy to use, just a few sprays right under the tongue. NO harsh taste like some CBD oils (I know, I have MCS) In our house, my husband loves cinnamon flavored CBD, and I like chocolate mint flavor.
The good thing is that there are rarely any negative side effects reported with the use of quality CBD oils. In a Medscape article dated 12/5/19, on the use of medical cannabis, treatment had a “significant favorable effect on patients with fibromyalgia, with few adverse side effects”
The goal is to experience positive side effects like less pain and tension. Remember that we are feeding our endocannabinoid system at the same time, so even when you may not “feel” something working, it is likely working on things you may not feel in the moment, like systemic inflammation.
The dosage of CBD oil is going to be individual, however I will share what I do because I also live with CFS/ME. I generally take 20-30 mg per dose. I take this amount either one or two times per day. The second dose is before bed. If you are someone who tends to get tired with CBD, then you want to take it in the second half of the day, but I think you will find with Sunsoil that it will relax you without making you fall asleep during the day.
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.
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.
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.
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.
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) of 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. Keep the blood flowing by doing any level of daily movement that is right for you.
4. 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 other who are using it. It helps posture, shoulder support, and like my experience, people report that it just feels good. You don’t wear it all the time, just enough.
5. 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.
Whether it is fibromyalgia pain itself causing you 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.
If you have been living with fibromyalgia, you likely experience chronic muscle painon a regular basis. Although this is just one of many symptoms within fibromyalgia, it can be relentless. This pain can occur due to layers of trigger points within muscle and connective tissue and around the tender “areas” of the fibro body.
Chronic muscle pain in fibromyalgia is pretty much “equal opportunity” meaning that it can affect every part of the body, from the vulnerable area around the shoulders, upper back and arms to the lower body including glutes, lower back and legs.
Another issue with chronic muscle pain is the weakness that can and often does accompany the pain. This is the result of “inactive” trigger points that cause no pain at the moment but do cause weakness in the host muscle. This is what causes your shoulder to freeze or your hips to feel as if they have locked up on you.
The “weakness” is a result of either these dormant trigger points or the eventual non-use resulting from a lack of “activation” within the muscle. It is very difficult to work or activate muscles in the body that have active or inactive trigger points in or around them.
If you go to physical therapy for example and the exercises seem to cause more pain, this could be due to active trigger points. The goal is to be able to distinguish where trigger points may be causing chronic muscle pain and resulting weakness.
It may be necessary to get with a therapist trained in manual trigger point therapy or Myotherapyto help release these areas while working to decrease overall pain levels and bring more body awareness as well. The mind creates “motor programs” all the time, so we want to support the mind and body through proper movements that it will adhere to more automatically.
In the “Fibromyalgia Symptoms” article, we refer to what we call “the groove”. This is what many people with fibromyalgia experience when they find themselves consistently avoiding more activities of daily living and/or greater exertion.
The problem is that when we continually avoid using our major and minor muscle groups, they begin to weaken and atrophy.
Many people with fibromyalgia chronic muscle pain find themselves in a “catch 22” of sorts when every activity or seemingly simple task leads to increased pain around muscles, joints, tendons and ligaments
Although it can vary from person to person, when fibromyalgia chronic muscle pain is present, it can affect not just the muscle, but the surrounding areas of tissue, tendon and joint as well.
People with fibromyalgia, often say that the pain actually “feels like” it is in the bone, not always the muscle. When the areas around the upper body are “flaring” this can be musculo-skeletal pain at its worst.
It can then be hard to distinguish exactly where the pain is coming from, but you can bet that the weakness and pain in the muscle is likely to affect surrounding areas. Burning, stabbing, and radiating in between muscles and joints, tendons and ligaments. The muscles often feel “knotted” and are painful and radiating upon touch.
Sometimes radiating pain from a nerve or muscle can feel like it is in the bone and surrounding joint area.
For instance, the bone in the upper arm (known as the humerus) is often a place where trigger points can radiate from the neck, shoulder and clavicle area.
Do you ever reach up to a kitchen cabinet for plates or a glass, and when you do, notice a shot from nowhere around your “humerus” in the upper arm?
Yes, and it’s not too humorous now is it? No, it’s not funny because it can leave the fibro person wondering what is going on? Why is it that just reaching my arm up could cause such a radiating pain?
Well, that is the combination of trigger points and myofascial pain and when in combination with fibromyalgia, can exhibit itself in any area of the body, but especially the more vulnerable parts related to “tender areas” of the fibro body.
How is it that chronic muscle pain has become so pervasive? Well, did you know that about 45% of our body weight is made of muscle?
And, doctors are not trained in treating muscle pain at its source. So, let’s take you, for example, the person living with fibromyalgia.
If a treating doctor is merely throwing drugs and muscle relaxants at you, it becomes very difficult to address the fascia pain and the trigger points that are either “at rest” or active at any given time.
Because fibromyalgia affects multiple systems, the fibro body is also now dealing with the side effects of medication, or maybe multiple ones, and its effects on the delicate endocrine and immune systems.
And, unlike the familiar muscle pain of working out or pushing a muscle through the applications of strength training, this kind of muscle pain is ongoing and therefore referred to as chronic. It is not always related to any incident, injury or over compensation.
That is what I like to call the difference between a “hurt so good” kind of pain and a “hurts all the time” kind of pain that not only feels unproductive but is detrimental when left to become chronic and debilitating.
A hurt so good pain is what happens when we test our muscles and work to build muscle strength. A detrimental pain is often from overuse, repetition, multiple trigger points, tightness and lack of regeneration in the body (non -restorative sleep).
I believe one of the reasons that people with fibromyalgia often feel as if they are progressively getting worse is due to this very complex issue with chronic muscle pain, myofascial pain and the many symptoms within the various systems including both the nervous and endocrine systems of the body.
It is therefore essential that we learn to mediate our pain in the most effective ways possible.
We may not be able to get rid of all pain and symptoms, but if we want to have more good days than bad now, and independence in our later years, despite living with fibromyalgia and all of its complexity, we have to be more proactive.
It’s bad enough for a healthy person to let muscle atrophy and weaken, but for a fibro person, this can lead to debilitation and a greater propensity to loss of independence.
Whether you are newly diagnosed or living with fibromyalgia for a near lifetime like many of us, it is important to focus on the solutions for a better quality of life.
There can be some barriers to finding a solution that works for many fibro people:
If you are under the care of a doctor that is unfamiliar with fibromyalgia, you are likely on a prescription drug regimine. The drug will help initially, but then lose some of its effectiveness. Many fibro victims think their fibro is getting worse and ask for and get a higher dosage.
This cycle goes on unless your doctor realizes the medication is losing its effectiveness and changes to another one. Then, the whole cycle begins anew.
Many of the drugs prescribed for fibromyalgia have serious side-effects, and it becomes very difficult to separate those from the numerous symptoms of fibromyalgia. This vastly complicates your doctor’s plan to treat you.
Scientists have learned that even the powerful drug morphine, as we all know, initially helps to control serious pain, but you may not know that eventually, it turns on the body and actually contributes to the pain.
I’m not saying that you should not take the prescription medicines for fibro. But, you know that there’s no “silver bullet” out there right now. These medications come with their own set of issues and complications, especially over the long term.
We know there is a better way, but again, it’s never all or nothing with fibro.
Another exasperating issuein fibromyalgia is the variability of not only the symptoms between individuals with fibro, but also their response to solutions.
Scientists conducting studies and clinical trials are thrilled if a third of participants experience a positive outcome. Then, of course the question that arises is, “just how positive was the outcome?”. Today, there’s no quantitative way to measure the degree of positive outcome.
There’s a standard set of questions that are asked of the participants, the answers to which are qualitative at best. However, using the tools they have, Drs. conducting clinical trials using both a real medication and a “fake” medication (placebo) have determined that there is only a 10% absolute improvement in pain using the FDA approved fibromyalgia medications.
Since I don’t tolerate drugs very well, they have not been an option for me. So, I have always focused on non-drug methods to control my fibromyalgia chronic muscle pain.
I have developed quite a “tool set” for chronic muscle pain that has worked for me even though I suffer with severe fibromyalgia and its primary co-conditions.
Basically, it’s a “trial and error” process, but it’s not without guidance.
Some of us in the field are continually updating our published advice. But I will tell you that much of our content here is evergreen, meaning what was relevant 15 years ago, is relevant today.
In the case of suggested supplements, I have checked out various brands for their history of quality and their degree of involvement in ongoing research into fibromyalgia. One very important characteristic I look for is the bio-availability of the ingredients. It varies widely from brand to brand.
In several cases the supplement I recommend is five-times more effective at the same dose level as other well-known brands. This then becomes both an effectiveness and an affordability issue.
I am not saying that I recommend only these brands; however, the ones I recommend are of good quality, and I’ve used the product myself and with clients ongoing. Also, I will be with you as you traverse this website always trying to offer insight as to how you should go about prioritizing with supplementation, because more is not better.
First, before I get to suggestions, I hope you will continue to follow on the my two Facebook pages. I often talk about this and many other topics related to fibromyalgia.
Remember that trigger points, which are common in fibromyalgia (but different than tender areas) often occur in and around muscle tissue. Because this is a rather thorough article, I will put the trigger points article at the bottom of this article.
Trigger points in muscle make it hard for the muscle to function properly, and hard to activate the muscle. This is why you feel like you are losing muscle strength.
Although we use a non-medication approach here for the most part, I am going to give you a study below.
A recent trial study found that the supplement acetyl L-carnitine successfully improved pain and depression about as well as duloxetine (Cymbalta), a prescription drug often used for fibro. The duloxetine, however, also improved psychological symptoms. The dosage of acetyl L-carnitine used was 1500 mg/day. (NOTE: You should always talk to your doctor about any supplement and its dosage before taking it.)
Researchers at Wake Forest Medical College found that light to moderate exercise did not increase the fibromyalgia pain for a group of fibro patients; however, their overall fibro symptoms, including pain, improved.
Just published in April, 2015, Spanish researchers found that higher physical fitness is consistently associated with lower fibromyalgia severity in women with FMS.
Checkout the “Benefits of Exercise” article to learn that a double-blind clinical trial found that 12-weeks of moderate strength training led to a 35 to 49% improvement in the pain of fibromyalgia among a large group of fibro women. And, only 9% of participants in the study had to drop out.
See recommended nutrients at bottom of this article.
Try a low carb diet to reduce glucose levels.
Use mind body techniques such as deep breathing, visualization, and meditation to calm your inner self. (See Mind Body & Coping) Introductory Yoga postures along with training in the yoga breathing techniques can also help, but no intense stretching or long sessions.
Practice stress reduction techniques that we ascribe to in this website.
Walking and light exercise including both strength and low impact aerobics (start slow).
When I say “start slow”, I also mean to “fire” your concept of exercise and start working with me on better adaption to daily activities first.
Think positive. “Fire” your “Negative Nelly” as I said I did on my Mind Body Connection page. No more “why me?”. That also means avoid focusing on “symptoms talk” except with your doctor, and do focus on anything positive, no matter how small. Because of the way we’re “wired”, anything we focus on consistently, grows bigger.
The patented pressure pad in the brace applies targeted pressure to the specific 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.
Malic acid and Magnesium work synergistically to address cellular energy deficits, reduce muscle and tendon pain and in the metabolizing of carbohydrates. For optimal benefit when taking both malic acid and magnesium, they are best taken with the B-complex family of vitamins, particularly B-6 (Refer to my supplement page for the best multi-vitamin and B-Complex with NO additives)
L-Glutamine (amino acid) is also an essential to nourishing muscle while helping to relieve the pain and burning we often feel within muscles. It is an essential in healing leaky gut issues as well. I recommend using the powder over capsules. Between 2-4 grams per day is helpful. Always check with your doctor or naturopath for your individual dosing and needs.
Throughout this website we provide tools for sleep help. Restorative sleep is the key to any other protocol for fibromyalgia symptoms management.
There may be more than 13 reasons why you can’t sleep if you suffer with fibro as I do, but these are some of the more common. We believe in utilizing the least invasive solutions to this universal fibromyalgia issue.
This issue is so important that even though we don’t advocate the regular use of medications with side effects and ongoing dependency for fibromyalgia, we believe it is effective to experiment with natural sleep aids or low dose melatonin (note: always check with your doctor before taking hormones).
I always try to solve my own sleep issues naturally, while also incorporating other suggestions throughout our site, which includes supporting the body in better adherence to the body clock and the natural production of hormones…
In fact, right here is a great sleep help system from Health Journey that can be helpful with getting to sleep and staying asleep, and various types of sleep issues.
1. The number ONE reason you cannot sleep is that Fibromyalgia is complex and involves many systems within the body. The nervous system and endocrine system are responsible for adaptation to our inner body clock and circadian rhythm.
The fibro body can do a 180 in this department and have a more difficult time winding down at night.
Sometimes the fibro person actually feels more awake and alert at bedtime than at any other time of the day. In fact, the lack of non-restorative, REM sleep often leads to morning stiffness and increased pain for many, if not most fibro sufferers. We have to work diligently to not get caught in this vicious cycle.
2. Adrenal stress and cortisol imbalance can be an issue with any chronic illness. Fibromyalgia presents an additional challenge due to the many variables that can cause undue stress on the body.
When the adrenal glands are constantly fighting pain and symptoms, they cannot do their original job of counteracting daily stressors and keeping the “fight or flight” system in balance.
Cortisol is often out of balance, and in fact can rise abnormally in the late afternoon or evening when it should be declining. (A sleep help technique is utilizing adaptogens such as magnolia, eluthero ginseng and ashwagandha to balance and reduce high cortisol levels as well as meditation and other mind/body techniques)
3. Not getting enough exercise can affect sleep, as the body is naturally meant to move and expend a certain amount of energy every day. Please know, I am not merely telling you to “go exercise”
We know that safe and effective exercise is necessary when living with fibro, yet when other conditions or exacerbating factors are present, we may need to get more creative. Find exercises that work for you. Check the Fitness articles here in the site for guidelines on working out with fibro to get some excellent sleep help.
As a practitioner/fitness trainer living with FMS/CFS/MCS almost four decades, I understand the challenges. Our goal is both safe and effective exercise while working to avoid post exercise malaise. Incorporating modified yoga moves before bed can provide sleep help, but avoid extended sessions of stretching. Tai-chi or Qi-gong can help to balance more intensive exercise and also aid in better sleeping patterns.
Along with safe exercise, another consideration is using an infra-red sauna a few times a week. This helps to relax the body and reduce levels of pain. I use one here and I find that utilizing the sauna before bed is one of the most relaxing things we can do, as long as we go slow.
If you do not have access to an infra-red sauna, any sauna will do, or check out the infra read sauna below, one of the most cost effective portable infra-red saunas available. If that is not feasible, check in your area at a gym or fitness center.
4. Nightly “second winds” can become habitual. This will again over stimulate the adrenal glands and continue to cause disruption in the circadian rhythm. Late night television or surfing the internet can easily affect sleeping patterns by disruption in melatonin made naturally by the body. Serotonin and Melatonin are well known to be disrupted in many fibro patients.
However, it is not as simple as taking a melatonin supplement, as not everyone tolerates oral melatonin anyway. It is always better to adapt to the normal workings of the body. Another sleep help tip is to read our Treatment with Serotonin article and follow steps 3 and 4 in the “How Do We Increase Serotonin” section. (bottom of this article)
Staying awake and stimulated too long after sun down is not natural to the body. Nature creates optimal balance through light and darkness. Until 150-years ago, we were a primarily rural, farming society going to bed at dark and arising at daylight. This had gone on for eons and our bodies are still wired for it. Now, with artificial light and TV entertainment, we ignore our “wiring”, our body clock.
5. Over dependence on sleep medications can not only cause side effects from the medication itself but can create an inability to sleep naturally and with higher doses, the medication will be less effective with long term use.
Some sleep meds like Ambien have come under fire for more adverse side effects. When taking a sleep medication always take the Lowest Effective Dose, as we talk about on the Body Clock article. A sleep help tip is to buy a pill cutter.
Using sleep meds while adhering to a firm schedule is the best and most effective way to use sleep medications as they are only intended for short term use anyway. In fact, most doctors will only give short term prescriptions because of the fact that these meds were only created for short term use.
Deep breathing techniques can be helpful before bed. Keep working at it. I often do some deep breathing when I cannot sleep. Pull the covers up, form a tent over your head, and do some nice breathing. If nothing else, your body gets better oxygenated.
6. Eating too many “concentrated” foods/proteins after 3pm can inhibit sleep while the digestive system is busy “working” overtime. On the Nutrition Tips article page, I give suggestions for breakfast, lunch and dinner for this reason.
We are best to eat less concentrated foods such as animal protein and anything that will take longer to digest at dinner. At lunch time, we naturally have more “digestive fire” and bile salts to properly breakdown and assimilate these more concentrated foods.
Being constipated can also contribute to insomnia. As a colon therapist, I often see this correlation. This creates a cycle because when we do not sleep properly, the elimination organs cannot do their jobs. So, lack of sleep can cause constipation and being constipated can in turn cause the body to be unable to sleep when toxicity and fullness in the GI tract cause additional symptoms, pain and fullness.
7. Wireless radiation in the house and in close proximity can keep the fibro body over stimulated. It can be helpful to “hardwire” computers that you spend more time on and limit time on cell phones. Smart meters on homes can also pose a problem as they generate large amounts of electro-magnetic radiation. I have always been ultra-sensitive to radiation and EMF in the environment.
We got rid of our “smart meter” on our home and had the power company replace it with the old analog meter. In fact, if you have tinnitus or even occasional ringing in your ears, this could be a factor to consider, as EMF’s in our environment can contribute to this. Also, keep the bedroom free of as much “electricity” as possible. This means TV, radio, cell phones, computer, etc.
8. A snoring spouse is very disruptive to optimal sleep and regeneration. If your spouse or other family member snores, you may need to work out an optional sleeping arrangement if at all possible. My husband and I have had separate bedrooms for many years. I have fibro and he snores. This is not a good combination. This is not about wants, this is about needs.
We must be assertive about our needs, especially when it comes to sleep and regeneration. What do we say in the Body Clock article? Sleep is NUMBER ONE! So, always work with your spouse and compromise in other areas if needed, but not here. The fibro body is already challenged in this area, we cannot afford additional challenges.
9. Time for a new mattress? It’s an easy thing to put off. Yet, a worn mattress can create more pain and symptoms for the fibro body. However, we must be careful about chemicals in a mattress. We are in too close proximity to be exposed to potential chemicals from a mattress.
Conventional foam and other materials may not be the best choice. Glues and other sealants can also pose a problem. In my case, I had to go with natural organic materials for my mattress because I have reacted to chemicals since a young age.
Be sure to also avoid using chemical detergents on sheets and pillowcases and of course on clothing with which we are in constant close proximity. These are both stimulants and endocrine disruptors. Also, for the bed, consider weighted blankets which have been shown to help calm the body and/or cervical type neck pillows if needed for extra neck support.
10. Staying in the house, working at home: When living with a chronicillness, many people will either stay at home or work from home. The only problem here is that staying at home too much can also affect our ability to sleep. Women already have a greater propensity for sleep problems so when we add fibromyalgia to the equation, we now have a greater challenge.
A sleep help suggestion is to avoid taking naps too often or try to limit the time and duration. Take breaks, and get “outside” the house as much as possible.
Do whatever it takes to avoid this pitfall by at least adhering to a structured schedule when working from or staying at home. Using a written daytimer is essential. Have a formal schedule for each day.
11. What about hormones? Imbalance, estrogen dominance or lack of hormones can affect sleep and relaxation. Peri-menopause can cause issues with estrogen dominance. Maybe we have had a hysterectomy and no longer make our own hormones.
Hormone imbalance can surely exacerbate fibromyalgia symptoms. Bio-identical hormones can aid in balance while addressing other side effects such as hot flashes which directly affect the ability to get a good night’s sleep.
In my case, I found that taking bio-identical progesterone in the evening before bed helped with relaxation and overall hormone balance. Of course, you must work with your doctor in this area. As a sleep help suggestion, I recommend an endocrinologist / hormone specialist who is objective regarding Bio-identical versus artificial hormones; weigh the pros and cons carefully.
12. Sugar acts like a stimulant in the body. Fibro bodies are already more sensitive to stimulants in general. Sugar also produces alcohol in the liver and greatly reduces immune status in the body.
With any auto immune illness, we are further compromised. All forms of sugar need to be reduced to attain greater levels of immune health. Sugar is a great detriment to our immunehealth and well-being.
My sleep help tip: Choose natural sugars and if needed, a carbohydrate snack before bed can be helpful to prevent adrenaline from increasing during sleep. The brain only needs about 30 grams of “natural sugars” in any given day to thrive, yet many people get 3-4 times that amount every day.
13. Can’t turn the brain off? Your body wants to sleep but your brain is “wired”. Do you have symptoms of ADD (attention deficit)? This is very common and very under diagnosed according to Dr. Amen of the Amen Clinic.
With any chronic illness and definitely with fibromyalgia, there is often a disruption in body and brain chemicals. This disruption can result in anxiety and the inability to turn off thoughts and experiences from the day. Maybe you are rehashing a conversation or an argument? Maybe you are simply excited or anxious about something in the future.
Maybe you have absorbed other’s emotions or feelings. For sleep help, we may need to consider natural remedies to calm down the brain and thought processes. Avoid caffeine at all cost, as many with fibro are ultra-sensitive to caffeine.
GABA (gamma-aminobutyric acid) which is produced in the brain from glutamine and glucose can help to promote the relaxation response. Also, L-Theanine is an amino acid that has been proven to promote relaxation naturally.
Also, remember this, as I like to say, “the opposite of wired is tired“. So, do something that will naturally “tire” your brain, like a study or learning something new before bed. A bible study or anything that requires thought and attention.
A clinical trial in Italy looked at the natural supplement’s 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. The test subjects also reported finding it easier to fall to sleep, awakening in the morning more alert, improved mood, and generally feeling better throughout the day. The sensor showed significant improvement in sleep time and daytime activity.
It appears that the results of the combined supplements were 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, second 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 sure do know the pain of muscle spasms. At one time, I even had full body muscle spasms, and it left me in bed, unable to move. Not everyone will experience severe spasms, but when we have fibromyalgia, it is just ONE more symptom we need to address.
And, while you may not be able to prevent fibromyalgia muscle spasms all together, you can learn to recognize them and minimize their occurrence.
It’s important to differentiate between muscle spasms, twitches, and cramps. A cramp occurs when a muscle contracts and doesn’t relax, producing consistent pain that can last for short or long periods of time.
A twitch occurs when a single fiber or small portion of a muscle contracts repeatedly, producing a fluttering sensation that is felt and sometimes seen under the skin. In most cases, twitches are more annoying than painful.
They often produce a significant amount of pain and may impact a large area of the body, including the legs and the back. This is one way of differentiating them from twitches that impact smaller areas of the body.
The pain may extend down to the upper back, and some people experience nausea as the spasms continue. These symptoms of fibromyalgia will often interrupt daily life, leading to complications at work and inconveniences in your home life.
The other common area for fibromyalgia muscle spasms is around the leg muscles from the long sartorius muscle in the upper leg to the calves and even into the ankles and feet. This is one area where I often caution people about stretching first thing in the morning.
You see, the body is less hydrated, less flexible and more prone to early morning spasms. It might also happen that you cannot control the urge to stretch, and you find your muscles going into spasm without you even knowing, that is until the extreme pain occurs!!
As much as we don’t want to be depleted of magnesium and other minerals, taking too much is also not a good idea. A good additive free multi vitamin and occasionally an additional 100-200mg, sometimes spaced out is most beneficial, especially if you have irritable bowel symptoms. Some people need to go very slowly when adding additional magnesium
So what happens when you wake in the middle of the night OR first thing in the morning, and some vulnerable part of your body is trying to “stretch you into a spasm?” That can be the hardest muscle spasm to manage because you are not fully engaged in your body yet.
As I describe below, there are a few things you can do for support, even if the cause is fibro itself.
Here in this article, I detail how to check for a magnesium deficiency and some of the various forms of magnesium you can experiment with.
Taking magnesium is not a one size fits all. You will have to experiment. We recommend and use a very safe multi vitamin to start with, and then micro dose as needed during the day. After lunch is a great place to start. You are better off to take additional magnesium with a meal.
However, as you often hear me say, it is a good idea to avoid depleting magnesium in the first place. Medications, diuretics, and certain forms of dieting can deplete magnesium.
So we know that fibromyalgia can present with many different symptoms. Yet, we also know that there are some variables that we need to address when it comes to prevention of muscle spasms in any area of the body.
Lifestyle, stress control, movement tailored to fibromyalgia, and properly assimilating our minerals.
It’s not just about mineral intake but absorption as well. Not everyone tolerates various forms of oral magnesium, so it is best to experiment and use topical forms of magnesium OR a combination to find what works best for you.
The muscles can also start contracting due to inadequate blood flow. This is one reason that we recommend all of us with fibromyalgia get some form of safe and effective exercise in regularly. I get it, I am here to support you in this.
This is a great way to keep your blood circulating efficiently, but it can also help with fatigue, depression, and many other symptoms of fibromyalgia.
You may not be able to prevent muscle spasms all together, but building muscle tone, stretching gently, and keeping your body in good condition through cardio exercise will at least ensure that your muscles have a better fighting chance to avoid spasms and even trigger point pain.
Pain medication isn’t the first course of treatment recommended for muscle spasms. Immediate treatments often include relaxing in a warm bath to soothe the muscles (add magnesium salts, regular salt and even a small amount of ginger powder to the bath) Yes, regular salt will help to balance the minerals needed for the adrenal glands.
If you get massage therapy, be sure to tell your massage practitioner that you’re experiencing muscle spasms so that they don’t apply too much pressure and make the situation worse.
You may want to see a physical therapist to learn stretching techniques that are effective at relieving spasms quickly or follow me on the fitness page noted above.
You may learn how to massage the spasm yourself, eliminating the need to rush off to a professional. Fibromyalgia muscle spasms can be equal opportunity, meaning they can occur anywhere on the body. If you have nerve pain, you may notice they occur more often when nerve pain is heightened.
What is good for your adrenals can also be good for your muscles: A few drops of Concentrace liquid minerals in your water bottle during the day can also be very helpful to be sure you are getting adequate, easy to absorb minerals in their purest form.
If your muscle spasms produce extreme pain, last for long periods of time, or occur continually, you may need to consider any of the above options. If dehydration or lack of mineral absorption becomes an issue, be sure that you are not experiencing a side effect from a medication you might be taking.
We also find that trigger points which can occur just about anywhere on the body, can also be related to muscle spasms. What happens when a trigger point plays havoc in your muscle? Well, it makes the muscle unable to properly activate, causing more pain and stiffness, potentially leading to muscle spasms. Stretching with fibromyalgia is just a little different. I like to go very slowly and hold BEFORE getting to the point of complete stretch. Be extra careful when stretching the hamstrings or any part of the back legs or calves.
