Explore the medications commonly used to treat Fibromyalgia, including pain relievers, antidepressants, and other options to manage symptoms effectively.
First of all, you haven’t changed. You’re the same person with the same condition, except now you have a label.
I found that label very liberating because it showed me that I had a real disability and that I wasn’t “just making it up” or “being lazy” or such. Plus, now you can say “I have fibromyalgia” instead of “well I’m kinda really tired and, like, achy all over”, which sounds more convincing.
Other stuff, in no particular order:
One of the most important ways to manage fibromyalgia is to pace yourself as much as possible. Don’t make yourself do all the things you think you “ought” to do.
Accept your limitations. Grieve for your health if you need to. It’s OK to have a sense of loss.
Accept help from people. Don’t let pride make you face this alone.
Focus on your priorities. Get the most important stuff done before you think about doing anything else.
Find an understanding doctor who can help you with pain relief and anything else.
Consider medicinal cannabis or CBD oil if it is available where you live. This often works well for fibromyalgia sufferers in particular.
If your mobility is affected, dont discount the idea of using mobility aids, a scooter or a wheelchair. I use an electric wheelchair and it is incredibly liberating. Mine is an ?th hand one that I bought on eBay, which made it much more affordable.
Finally, always count your blessings. Having fibromyalgia can feel outright depressing at times, especially when the pain hits hard.
Keep doing as much as you can for as long as you can. Keep moving, keep exercising. Keep working if you can. JUST KEEP LIVING. It is easy for people with Fibromyalgia to slowly isolate themselves from the rest of the world. I know this because I did. I had to quit my job or I would have been fired. I was able to get disability so I could stay home. I quit driving because the medications make me spacey and my reaction time is too slow. So now I spend most of my time inside, alone and with no way to go anywhere.
Find a GOOD doctor that BELIEVES YOU.This can be easier said than done. If your doctor doesn´t take you seriously than find a different one. Just don´t go in to see a doctor and say ¨I need pain medicine!¨ or they will quickly write you off as a drug seeker. Instead tell them you are in pain and need them to help you. Let them tell you the options available and talk to you about what you should try first.
Communicate with your boss and make sure they understand what you are dealing with. You don´t have to tell everyone your business but your boss needs to understand. You may need to find a different job. I was a CNA and when I was expected to help transfer a very heavy patient when I was in pain I had to say no. I had to quit because I couldn´t do my job.
Keep positive.Start looking for uplifting books or quotes that you like to help when you are down. You can print things out and put them around your house, like on the frig or your mirror etc. Make yourself a notebook or binder to keep positive quotes or memes. I also have books that I use, like Help Yourself by Dave Pelzer. I have underlined sentences and marked them with sticky tags etc. That way I can go right to something quickly that I can read to help me pull myself up out of my sinking sand.
Keep your mind busy when you are in pain.Find something you can do when you are hurting that isn´t too hard but something you can focus on. You can shift your attention to that instead of the pain. I do easy Sudoku puzzles or crochet washcloths. My washcloths may look terrible but the point is to keep focused on doing it. I usually unravel them anyway and keep using the same ball of yarn. You could throw darts (as long as you don´t kill anyone), color in an adult coloring book or draw. Sometimes I like to turn up some loud music and rock out if I am alone. Make a playlist of music you like but avoid depressing stuff. Some people find journalling or blogging helpful but it is easy for that to become depressing if you just write about feeling bad. It is best to find something else to be the focus of what you write.
There are some things to try when you are in pain that is not addictive. Soak in a bath with Epsom salts. I read a book if I can focus while soaking. Get some lidocaine patches. They are available over the counter at 4% but you can only use one at a time. I use them where I am hurting the most or I cut it into two. There is also Tiger Balm ointment and patches. The Tiger Balm patches help almost as well as the lidocaine patches depending on the pain and you can use more than one. Some people find relief from Arnica cream but it did nothing.
The stories he presents and the stories I have heard from patients contain similar reports of survivorship, and it is exactly the healing journeys of these survivors that point to the causes and the diagnosis of Fibromyalgia and Chronic Fatigue Syndrome. Those methods that heal Fibromyalgia and Chronic Fatigue Syndrome, in that they are beneficial, intimate the causes.
Almost universally, survivors report reaching a state of mind and certitude that change must be made in their minds and bodies, and they evolve passionate and willful determination to increase physical activity and optimize nutrition (see discussions below).
Aerobic exercises are painful and exhausting for Fibromyalgia and Chronic Fatigue Syndrome patients, who usually have deconditioned and weak bodies. Gentle efforts like Aqua therapy and walking were often common first efforts made by survivors. Gentle Yoga and Tai Chi are also mentioned.
Aqua therapy is useful because the buoyancy of water relatively negates gravity; relieving stress on strained ligaments as deconditioned and weaken muscles are being exercised and toned. Keeping the body upright is a big effort for people with Fibromyalgia and Chronic Fatigue Syndrome.
Prolonged bed rest takes a toll on invalids and gravity-deprived astronauts alike. Perhaps a successful escalated exercise program could be ruck sacking, whereby about 10% of the person’s body weight is put into a backpack.
To build a strong back, which is the underpinning of strength for the upright human tower, survivors should model themselves after military personnel, and one of their best training exercises for back strengthening is called “rucking“. The idea is to walk around for at least 30 minutes, or whatever can be tolerated in the beginning, and for three times a week with a knapsack (also called a rucksack) on the back.
The contained weight of the rucksack should equal about 10% of body weight, or less for openers, and go up to 15% over time. An hour of this kind of activity burns over 300 calories. The posture engendered by the weighted backpack exercises back muscle groups that strengthen the back, and which counter the common human habit of bending forward for much of the workday.
This exercise is reputed to be one of the reasons that U.S. military troops are such fierce competitors on the battlefield – strong backs. Of course, as you might guess, when military fighting experts pursue this activity with abandon they advance to 60+ pounds and hours of trekking. But for us common folk, who just want to survive the ravages of everyday life, the above-detailed weights are adequate.
The diagnosis of Fibromyalgia and Chronic Fatigue Syndrome is correlated with the recognition that the only person who knows what is wrong with you is yourself. Your sense of frustration, hopelessness, fatigue and constant pain often accompany a final realization that no one knows what is wrong with you.
This self-realization more or less suggests the diagnosis of Fibromyalgia and Chronic Fatigue Syndrome. There is a high degree of correlation between these symptoms of human suffering and the common inability of medical professionals to discern that Fibromyalgia and Chronic Fatigue Syndrome are explanatory.
Many doctors openly deride the diagnosis of Fibromyalgia and Chronic Fatigue Syndrome. Many other doctors are too conservative to go out on a limb to proclaim something for which they have no objective evidence. Doctors are a conservative lot. Many doctors fear what their community of peers might think of them if they begin making the diagnosis.
Are they thought of as money-seeking opportunists? And with about 4% of the population to be diagnosed, it becomes like potato chips. Once you start making the diagnosis where do you stop when your popularity escalates and more people make appointments. Can your conservative doctor image withstand scrutiny from your peers, especially since you cannot show them objective proof and clinical evidence for your decision-making?
Let me assure you that most doctors have little taste for becoming the Fibromyalgia and Chronic Fatigue Syndrome King or Queen within their communities, and where doctor survivorship depends upon patient referrals from their peers. The dynamics of covering overhead expenses take into consideration that many who suffer from Fibromyalgia and Chronic Fatigue Syndrome are indigent. Medicaid remuneration to doctors barely covers overhead expenses, if even that.
What the survivors often did next, after self-realization that they were on their own, was to begin to introduce fundamental changes into their lives. Some began with nutrition. Some began with exercise. The order of introduction of these new habits did not seem to make a difference.
A key characteristic of the survivors is that they had certitude about their quest, and kept at it for weeks and months; over which time they noted small incremental improvements. These small benefits provided feedback, reward, and instilled enthusiasm to continue the efforts. Eventually, after months of effort, fatigue and pain faded into remission. But healing does not end here.
Another common experience of survivors seems to be a tendency to have recurrences of symptoms of fatigue and pain. Each recurrence was once again beaten into remission via reinstitution of the same efforts that gained initial benefits.
I believe that hormones are intimately involved in the healing process that Fibromyalgia and Chronic Fatigue Syndrome survivors report. The biggest endocrine gland in the human body, the brain, is directly connected to the biggest concentration of nerves in the body and the spinal cord, and these neural and endocrine tissues are intimate and maintain inter-communication throughout our lives.
The brain secretes hormones and senses hormones. The master gland in the human body, the pituitary, lies at the base of the brain and is part of the brain. The pituitary gland secretes hormones into the blood to regulate most of the other glands in the body. Brain tissues command the pituitary, and thoughts command the brain. “I think and therefore I am” is not an abstract philosophical idea, as Voltaire seemed to indicate when he stated this as part of his philosophical discussions of reality.
Thinking literally causes what you become. These concepts have been an integral part of the biological sciences since the 1960s. Initially, these physiological insights were studied and recorded within a field called “Psychosomatic Medicine”. Later, in the 1980s these ideas became more broadly incorporated into the field of “Psychoneuroimmunology“.
A more appropriate name is “Psychoneuroendocrin–immunology“. Anyone interested in the scientific underpinnings of these physiological concepts should study the writings of Dr. Candace Pert.
What the survivors self-discovered is that they could think and act their way to wellness. Each time they instituted an effort that had restorative potency, their brain-generated thoughts evoked positive neural signals that incited positive hormonal ebbs and flows, which in turn stimulated cytokine and endorphin ebb and flows causal of feelings of well being and actual tissue healing.
The runner’s high is not a myth. Endorphins released by exercise are the body’s internal opiate system. Endo-cannabinoids are another internal feel-good and healing system.
The extensive body of clinical endo-cannabinoid science explains why Cannabis has been so helpful to those with Fibromyalgia and Chronic Fatigue Syndrome, and to those who have been daring enough to attempt the use of Cannabis in face of the massive federal propaganda campaign that has been waged against this miracle herb for the last 75 years.
Once a person has realized this transcendence of life experiences, and has sensed true benefits, these very experiences provide self-evidentiary proof that what they have been suffering has been Fibromyalgia and Chronic Fatigue Syndrome.
The survivors will have made their own self-diagnosis, and they will realize that their own self-taken actions are the optimal route to recovery.
My fibromyalgia is considered to be at the severe end of the scale.
When one has a disease/illness/condition where we frequently get the “but you don’t look sick” cry from the healthy unknowing masses, it is a foreign concept for outsiders (for lack of a better term) to understand the concept of widespread chronic pain.
The first thing we need you to know is that we aren’t suffering from something that will eventually just go away. My diagnosis was made in 2009 and has been confirmed by several other doctors since then – 2 rheumatologists, 1 sports medicine specialist, 2 orthopedic surgeons, 2 general surgeons, 4 family practice MDs, 1 endocrinologist, 2 cardiologists, and a GI doc.
They pay close attention to what I say too. They know that if I have to have a procedure of any type, that I will not have the typical healing of the rest of the population. They all got to know me well enough to know that if I say “I’m having trouble getting (fill in the blank with whatever they are specifically treating me for) pain under control,” that I am in serious trouble.
It doesn’t go away. It is everywhere. It is relentless. And for me, as the years go by, it just gets worse. It is also not something that I can just get over either.
I have no way of planning what days will be good and what days will be bad. On bad days, I go into hiding. I even hide from my significant other as much as I can. Since right now I am unmedicated, I don’t have any way of relieving my pain to a lower level. For me, a good day is one where I can actually walk through a supermarket without the use of an electric cart. Those days just don’t happen often.
I don’t enjoy not working. I miss my old life. I miss being able to pull off the 100 hour work weeks. I miss the companionship of various different kinds of people. I miss associating with healthy people. I would give anything to be that person again instead of this woman whose doctors, over the course of two years, finally convinced her that she needed to permanently go out on disability – the federal, social security kind that one never comes back from.
Another misconception is that if we smile and seem happy that we must not be suffering that much. When one has had this condition for a long time, one learns to cope with it. Coping does not mean that we are improving, it means that we have learned to mask our pain in public.
I know that some with fibro do go to the Emergency Room more often than others. Personally, I don’t. When I lived in Colorado, my doctors specifically had a note put in the system at my local hospital network noting that my fibro was very much real and that I am quite possibly the most stubborn person they will ever encounter.
What I want new ER doctors who I might encounter in the future to know is:
I most likely should have been there anywhere from hours to days before I actually have shown up. I am not a drug addict nor a pill seeker. I do not get high off these, I get some degree of actual relief.
If it seems like everything they do is hurting me, it is. When someone puts a blood pressure cuff on me and begins to inflate it, I get tears in my eyes. I actually cry.
If I give them a number on the 1–10 pain scale, it is probably several points above anything than other patients have reported at that number.
And finally, listen to me. I know my body. I know my body in such a way that I actually speak in medical terminology, I have taken the time to educate myself, and I am smarter than you will ever know.
Finally, I have also had people say to me that they think that they could handle what I go through. I seriously doubt that. I would not wish this on my worst enemy. If a normally healthy person walked in my shoes for even one day, I am betting that before the end of that day, they would be at a doctor’s office begging for pain meds.
And since last September, except for a couple of brief time periods where I had to give in and get them (shingles, tooth extractions, and a sprained back), I have operated without any sort of opioids. I needed to know just how bad my pain was. I now know, and I want my meds back!
In the spring of 2008, my fibromyalgia (technically fibromyalgia syndrome or FMS) was destroying my life. I couldn’t move without crippling pain. I would move in small increments like going to the bathroom or switching from the bed to the couch. I needed help getting to appointments. If my ride’s car didn’t have soft seats, I was in agony.
Sometime that summer, I was prescribed Lyrica. It wasn’t the first thing I tried, but it was the first thing that helped. It made a big difference. I did a little bit of housework, a little bit of caring for my kids, and I could get myself to appointments.
I lived like that for years. I got Social Security Disability Insurance (SSDI) after a long appeals process. A couple of times, I tried to be productive and return to school or get a job. Both attempts failed.
In 2012 or 2013, I began physical therapy for the FMS. Fortunately, they started me in a therapy swimming pool. That way, the exercises weren’t “weight-bearing.” It did add a little bit of resistance, but really it was less than holding a 1 pound weight. I started with 5 minutes of exercise – plus after I got out of the pool, they would stretch my legs gently.
I don’t remember how many months I continued with them. I think it was close to a year and a half. They added two minutes a week at first. Later, they added five minutes a week. With the added minutes, they added exercises. I was much stronger when they finally started having me work on the land. Eventually, I could exercise for 30 minutes weight-bearing. At that point, they discharged me.
With all this exercise, something very nice happened. The constant widespread pain declined. It was still pretty bad when I was discharged, but not agonizing. I also disagreed with the discharge because I still couldn’t do a lot of basic household tasks. The fact was, I still wasn’t as strong as the average couch potato.
At home, I kept doing the exercises. I really liked the reduction in pain. Then, I got a virus and I was sick for a week. The FMS symptoms worsened to the point that I couldn’t do the exercise routine anymore.
It wasn’t at its worst. I decided on a plan. I chose a YouTube exercise video for beginners. I picked one that used the whole body and seemed to be a true beginner level – for average people. In order to make it possible for me, I started with the first 5 minutes of the video.
I did it every morning. After a week, I added a minute. I kept adding minutes in small numbers week after week. When I was finally doing the whole video, I felt better all the time again.
In 2015, I decided that I could manage a part-time job. I did a job search, which is a story in itself. August of 2015, I began working 15 hours a week. The job involved some walking and some stairs, which worried me at first.
The walking and stairs turned out to be a good thing. Don’t get me wrong; it hurt to walk and climb stairs. But they were absolutely necessary to my job. And since I care about work ethic, I did both with a positive attitude. My symptoms improved further.
When I was laid off in 2016, I was ready for a job with 30 hours a week and some activity. A year later, I went to 40 hours a week and more activity. Last fall, 2018, I increased my activity again. When I had a smartwatch (I recently lost it), I learned that I’m walking about 9000 steps most days.
The difference is profound. I still have a ghost of pain all the time, but it’s not a problem. I seldom notice it.
If I get too much activity, I will feel it. It’s horrible. But since I started working, I’ve gotten more and more careful to monitor my activity. I’ve become aware of the way a muscle feels when it’s starting to reach that point. That means I don’t have problems often.
I have to avoid NSAID class medications except in emergencies. For some people with FMS, they increase symptoms. These include aspirin, ibuprofen, naproxen sodium, and everything related. The safest way to check whether you have this issue is to take a dose of aspirin. It will be out of your system in 2 to 3 days. If it does make you worse, you won’t have to suffer for weeks.
Of course, in case of a heart attack, I would take aspirin as directed. A couple of days of extra pain doesn’t even matter at that point.
The over-the-counter pain medicine that doesn’t hurt is acetaminophen (often called Tylenol or Paracetamol).
I would think that would qualify as an oxymoron, calling Fibromyalgia a “comfort zone”! Since I noticed the first pains, it seems as though I haven’t been comfortable again.
I know you mean more on a mental/emotional level, however. I would still be inclined to think not. From what I’ve read, the people I’ve talked to a majority of people with Fibromyalgia were “type A” personalities. Meaning, they were movers, shakers, doers, overachievers, survivalists– we were always moving, cleaning, hustling, being as efficient with time, so to do as much as possible, with the least amount of time.
Plus, we did it right, we did it without asking for help, and we did it for everyone but ourselves. I’ve said, although I’m stuck with FM now, I can still say I lived one heck of life before. And, even since.
So, when FM hit us, it not only took away our ability to move, it took away who we were at our core. The way we always functioned was yanked away, and after all the Dr’s, tests, and fear before our diagnoses were gone, we were left with that same energy running laps in our brains. Some of us were predisposed to mental illness, some not, perhaps. But, I know a lot of people get depressed. Who wouldn’t? Fibromyalgia is a beast of mythical power.
It attacks you at your senses-sight, smell, sound, touch, taste, temperature- everything is affected. Sound tones (dog barking), feel like knitting needles to your ears. Sunlight is blinding, phone lights give me headaches. And, smells! I get nauseous walking to the store from car exhaust, cigarette smoke on people walking by, detergents used by the store, (not to mention the detergent aisle-my eyes water & burn &my lungs close), 20 different people with 20 different smells from cologne, perfume, lotion, bath soap, everything.
It’s unpleasant, at best. Worst case, I get headaches, nausea, I “taste” the smells, I get dizzy. It’s not great. I break out into a sweat several times a day, for no apparent reason. Some people are constantly cold, like my icy feet & hands. I constantly have every symptom of a bad kidney infection, which is a gift from FM called Interstitial Cystitis.
FM is different for everyone, except in that it’s typically different for each of us every day. I often say it would be easier to draw what my body feels like. My skin would be lumpy with huge knots, black and blue, and on fire from the waist up. My eyes, nose, ears & throat would have fire coming from them, as well. My bones would all be broken to some degree.
The worst would be my pelvic/hip/tail bone, and my feet would be mutilated, full of broken glass, and look like ice. My hands would also be swollen, black and blue, full of broken bones and glass, with rubber bands wrapped tightly around them. Sharp blades that cut into my wrists, would go down the insides of my wrist, into the bend of my elbows.
I would have various bugs biting me, making me itchy, and I would have stickers poking my skin. There would be people around me, stabbing me with knives, randomly. I would have twisted metal for my neck/upper spine. Thick, strong cables would be my tendons, and invisible powers will pull them in the wrong directions, at inopportune times, making it easy for a knee/hip/arm to “give out”. A sick marionette doll, of sorts.
I definitely don’t count nausea as comforting, either. Unable to take meds because of stomach pains/nausea, or getting nauseous from said medications. Feeling your head swim when you’re trying to figure out what to do, or say, because of fibro fog.
The headaches, body aches, pain all the time take a toll on your mind, body & spirit. Your friends don’t understand or want to hear about it. Your family doesn’t believe you, and why would they? DOCTORS don’t believe you, half the time!
So, you question your own sanity. You become depressed, isolated, withdrawn. You stop getting invitations because they assume you’ll say no, again. You lose respect from & for others, because you have nothing but time on your hands, and Fibromyalgia WILL be in your thoughts- like it or not. You simply cannot live a “normal life“.
In my case, I can’t stick to a schedule if my life depended on it. I’ve had FMS for fifteen years, and I get disability, subsidized housing, free rides to dr appointments, and in-home services-someone who comes to help me with cooking, cleaning, etc. I don’t HAVE to do anything, except collect my services, and be “COMFORTABLE”. Yet, I’m constantly trying to do BETTER.
I’m a double Psych major at the local college, and it will take me longer than most, to finish with my degrees. I’ve gone to Heald college twice for a Business degree. Each time, I have to “fix” my financial aid mess caused from the last time my health stopped me from completing school.
Each time, I’m older, my abilities are less, and my confidence wavers, when my cognitive abilities are slower, and I’m scared to death I’ll fail. So, why bother, if Fibromyalgia can be a “comfort zone“? Why try to be anything more than who I am TODAY?
Because I AM NOT FIBROMYALGIA! I HAVE Fibromyalgia! But, I REFUSE to stop moving, stop trying, stop living. Even if I can only move, try 1 day of the week, I’ll take it. And, I won’t feel bad the other 6 days, because ignorant, (read: uneducated, have never felt how I feel, so can’t possibly fathom what it’s like), people often think I’m lazy, I’m lying, I’m scamming the system, or I’m simply comfortable with this horrible condition with which I’ve been afflicted.
I hope this answers your question. I’m hoping you can answer one for me? Most people don’t know about Fibromyalgia, much less what it does to someone. What would drive you to ask this question, and in the way you asked? With FMS being a pain condition, why would you suggest anyone could/would find any comfort in having Fibro? What is your experience, if any, with Fibromyalgia?
Fibromyalgia is primarily a neurological brain disorder. It is seven times more likely to strike women than men, and it doesn’t matter what nationality you are. The hypothalamus part of the brain acts as a circuit breaker/fuse box for the rest of the brain and body. It’s like the battery for the entire body.
There are several things that typically cause Fibromyalgia and Chronic Fatigue Syndrome to manifest, but basically high amounts of stress are what cause the hypothalamus to blow its fuse, creating a host of neurological problems, like hormone imbalances, increased pain sensitivity, fatigue, and “brain fog“. Essentially, you’ve got a dead battery that won’t hold a charge, which is why so many people experience debilitating fatigue. The blown fuse can happen in an instant, and you get no say in if or when it happens.
The hypothalamus has done a system-wide “shutting down” and tried to reboot, in an effort to protect your body and brain from further stress and damage. Like when you turn off your computer and restart it because using Ctrl +Alt +Delete hasn’t worked. Only, by doing this, the brain is permanently altered, like a computer virus that can’t be repaired.
A person can quite literally be fine one day and wake up the next morning feeling so completely different, and your entire life has changed because your brain no longer functions the way it used to. Many Fibro/CFS patients can pinpoint the exact day/week/month everything changed for them. The most common “triggers” fibromyalgia patients report are:
A sudden traumatic event A house fire, abusive situations, physical attacks, etc. Similar to PTSD, or Dissociation disorders, the brain is trying to cope and process the additional shock and stress, triggering the hypothalamus to “protect” the rest of the brain by flipping a switch.
An accident Car accidents, drowning, severe falling, etc. can cause the hypothalamus to be trying to “protect” by flipping the switch.
Medical or dental surgery Any time you have surgery, it puts the body under huge increases in stress, because cutting into your body sends the brain “we are under attack!” signals.
Pregnancy Because of the drastic hormonal shifts, joint stress, depleted vitamins and minerals, and the physical trauma of the birth process, pregnancy creates so much stress that for whatever reason the mother’s body just can’t handle it. Fibromyalgia develops during pregnancy or soon after birth. For many women, their Fibromyalgia symptoms and Chronic Fatigue are ignored as simple “hormone shifts” or ” new mommy fatigue”, when in fact her body will never really readjust back to normal.
High-pressure lifestyles/stressful jobs/major anxiety Workaholics, or people who don’t take enough time off, or just can’t relax and rest. In school-age students, the stress of studies, trying to get good grades, fears of the future, or even too many activities can cause an abundance of stress the body can’t handle.
For some adults, this means they get sick in the form of common things like high blood pressure, heart attacks, or stroke. Others can develop Fibromyalgia and Chronic Fatigue Syndrome, or other random “stress-related” illnesses.
Many people are able to live completely normal, energetic, and happy lives BEFORE these stressful, triggering events. Any of these things can cause the hypothalamus fuse to blow like a light bulb that goes out. Once that fuse blows, basically your “brain is broken“. It doesn’t matter how old you are, or what gender. Even children and teenagers can (and do) develop Fibro and CFS, especially if they have had an accident, undergone serious trauma, or had to have surgery. Being young doesn’t automatically mean someone is healthy, even if they “look healthy”.
This can happen to anyone, at any time, and once it does, there is no way to change that. You can’t just flip the switch back to fix it. The hypothalamus begins sending the wrong signals to the rest of the brain and to the nerves, causing the super sensitive fascia, painful joints and muscles, sensitivity to touch, and intolerance to certain foods and weather changes, causing thyroid and metabolic changes, and cognitive disruptions.
Ironically, the brain’s fuse box blows in an effort to protect your brain and body from further damage because of the prolonged stress you have already been under. This is the chief reason why so many Fibromyalgia patients experience a “Flair Up” of pain and other symptoms when they are under high amounts of additional life stress, like family conflict or having to pack and move. Things like exercise and many mundane physical activities are just too stressful for an already constantly stressed out body, so these things cause a flair-up of symptoms.
The body is already so stressed out from whatever life has thrown at you and being in pain 24/7 that you just can’t handle it anymore. The “Flare Up” will force you to slow down and rest, even when you have things you need to do. This is why a Fibro/CFS patient can feel okay enough to go out and do things one day (feeling “normal“) and be utterly exhausted for the days or weeks after, in a “Flair up”.
Because Fibromyalgia is so physically debilitating, in this way your body is forcing you to rest and slow down, so it can make an effort to heal itself and relax. This is why people with Fibro need to take steps to simplify their life and be as stress-free as possible. Medicine and Science is just now figuring this out, and it might take another couple of decades for them to agree on a treatment plan that will actually cure the hypothalamus and flip the switch back on.
Please note that this is an extremely simplified explanation of brain functions and responses. There has been tons of research by the medical community that can go into even greater details. I simply tried toput my understanding of their complex (and complicated) research discoveries into common terms and phrases people can easily relate to. I am not a doctor, but I have spent the last decade researching and learning about my diagnosis.
Fibromyalgia is complex. If you live with fibro, you know that it’s not as easy as taking a “pill” or any other quick fix and just getting on with your life. Living smarter is about being proactive and taking responsibility for ourselves and our illness, and in that comes empowerment and greater levels of healing.
Listed below are the best books and support for fibromyalgia and chronic illness that I have found. The authors are among the very best in their fields. The ‘nutrition’ related books are the very same ones I have used in my business when working with clients and address the very foundation in both diet and endocrine related issues.
I have provided and will continue to provide books, resources, and links that will help you to create the best quality of life possible. All of the books, products, and resources have been used or utilized by us for many years. We only promote and stand behind things we have used and believe in as tools, not false cures.
The books (available for purchase) here below are not listed in any particular order of importance. In fact, for those patients and family members who are new to fibromyalgia, I very highly recommend starting with the book I often refer to as the ‘fibro bible’, Fibromyalgia and Chronic Myofascial Pain, by Devin Starlanyl.
I have spent years (and much pain) in “trial and error” fibromyalgia research to develop the elements of the protocol I have presented here on my website. Fibro is such a complex syndrome that it is difficult for fibromyalgia research to make a “cause and effect” finding for each of the many symptoms. However, my co-condition of MCS (Multiple Chemical Sensitivity) makes me hyper sensitive to even, what most people would call, “mild toxins”.
And, I have concluded that this “toxic load” can and does damage the mitochondria. Consequently, I have long believed that our mitochondria is the place to start with clients (and myself) to reduce the pain of exercise and overcome the associated “fatigue factor”, a critical pathway to more good days than bad.
On my Fibromyalgia page, I emphasize this point. And, I emphasize the essential need for Ubiquinol CoQ 10 to aid in repairing and increasing our mitochondria. As you will see in what follows, studies have confirmed my “trial and error” conclusions.
On June 24, 2014 ProHealth.com reprinted a detailed summary of a 6 June 2014 scientific article by David C. Holzman entitled “When Cancer Treatment Packs a Painful Punch” which was published on the Pain Research Forum. Holzman’s article, which focused on “chemotherapy-induced neuropathy research (sensory pain), puts the focus on mitochondria”. The ProHealth.com reprint of the summary picked up on the potential connection to fibromyalgia research and is entitled “Could Cancer Research Improve the Treatment of Widespread Pain in Fibromyalgia?”
We are grateful to the author of this article, Marco, for seeing the connection to FMS. Further, we are grateful to a contributor, Cort Johnson, who added a section entitled “The ME/CFS and FM Connection” which ProHealth.com has graciously given me permission to reprint here. Before I include the reprint, I want to provide my own summary to emphasize some critical points and so you don’t have to look up the unfamiliar scientific/medical terms.
Basically, the original article was about Chemotherapy-Induced Peripheral Neuropathy or CIPN (damage to peripheral sensory nerves). In cancer treatment the pain from CIPN can be so bad (patients choose death over treatment) that doctors have to limit both the chemo dose and the term of treatment even for the drugs that have high cure rates in the clinical trials.
In case you are not aware, there are a few drugs (and more on the way) that are so effective against certain cancers that the FDA is likely to give a fast-track approval because they literally cure a high percentage of patients. I have personal knowledge of this by way of a friend who had a very aggressive Stage 4 cancer that was treated with one of these drugs in a clinical trial. He is now cancer free. Fortunately, he did not suffer from CIPN pain but he did have the “fatigue” side effect, and it was quite debilitating.
What the two authors of the summary articles realized was the very great similarity between the pain mechanisms of the cancer patient’s CIPN and those of us with FMS (and CFS). Fibromyalgia research has shown mitochondrial damage/dysfunction is present in both populations (cancer and FMS/CFS patients). If that damage occurs in the CNS (central nervous system), it could cause the hypersensitivity and widespread pain we FMS victims feel. More fibromyalgia research studies are needed in this area (CNS) to determine if this could be the basic “pain mechanism” of fibromyalgia.
Oxidative stress is also present in both populations (cancer patients and FM/CFS patients). This oxidative stress can damage mitochondria resulting in pain. The article also points out that “exercise” can cause initial higher levels of oxidative stress; however, in the case of FMS continuing to exercise will improve the levels of oxidative stress thus making exercise a viable option for anyone with fibromyalgia.
At first, it would appear they are unable to condition their bodies due to this buildup of oxidative stress. However, CoQ 10 treatment significantly reduces fatigue and improves performance during exercise and thus may have potential in alleviating the exercise intolerance and exhaustion displayed by people with myalgic encepholamyletis/chronic fatigue syndrome (ME/CFS).
And, for those of us with FMS, administration of CoQ 10 improves the increased sensitivity to pain and quality of life in patients with fibromyalgia. It is an essential supplement for fibromyalgia.
The evidence for the effectiveness of treatment of fibromyalgia and (ME/CFS) with CoQ 10 can be explained by its ability to improve oxidative stress and protect mitochondria. I talk about how Ubiquinol CoQ 10 is an essential supplement for FMS and CFS on my Fibromyalgia Supplements page and devote an entire page to CoQ10-Supplements. I recommend Swanson Enhanced Pqq with Ubiquinol.
I wanted to address those points since many of you who follow me here on this website, complain that exercise is not possible because of the pain. But now, fibromyalgia research has provided a scientific basis for a pain-free or tolerable-pain conditioning program that combines exercise with my recommendation for supporting your conditioning program with “essential” Ubiquinol CoQ 10 to protect your mitochondria (avoid pain) and provide the energy (avoid fatigue). Always start slow.
My webmaster likes the following analogy to emphasize “slow”: If you live in a residential neighborhood, Day 1 of your exercise program could consist of walking to your mailbox. Day 2, you walk to your next door neighbor’s mailbox. Day 3 you walk to the next mailbox just beyond your neighbor’s. And so on………and on. Get it? Slow, but always setting a goal slightly greater than your last workout for next time. Don’t be impatient; this is a lifestyle change.
In a few months time you will be feeling empowered and proud of yourself for pushing thru the barriers, and having many more good days than bad. Same goes for strength training, slow, safe and consistent will always be most effective. Our goal is to protect the fibro body and avoid injury while strengthening and increasing overall agility. Again, this is not about a false cure, this is about real conditioning that the body needs to create a stronger overall foundation.
Again, I want to thank ProHealth.com for their permission to reprint the following portion of their article contributed by Cort Johnson, and both Johnson and Marco for their insight in connecting the cancer research to fibromyalgia research into FMS/CFS.
With the billions of dollars spent every year on cancer research, we may well begin to see large research resources applied to this issue in the world of cancer research. With “cure” on the tongues of so many cancer researchers, there’s no way they’re going to let this problem stand in their way. Our needed fibromyalgia researchwill benefit.
The finding that mitochondrial dysfunction resulted in spontaneous firing of the sensory neurons – which was associated with increased pain -was novel and surprised the investigators, but mitochondrial dysfunction has been putatively associated with both fatigue and pain in ME/CFS and FM.
Mitochondrial dysfunction has been found in the leukocytes and muscles of ME/CFS and FM patients respectively. A recent review of mitochondrial dysfunction in these disorders suggested a similar dysfunction in the central nervous system could lead to “generalized hypersensitivity and chronic widespread pain” – the same problem found in many post-cancer patients.
The authors suggestion that oxidative stress could knock out the mitochondria in post-cancer pain patients was intriguing given repeated findings of increased oxidative stress in both FM and ME/CFS. Exercise has been shown to produce larger than normal amounts of oxidative stress which could possibly impact the mitochondria. (High initial oxidative stress levels improved with exercise in FM, however. )
Coenzyme Q10 (a vital factor in ATP production) and ATP production were significantly reduced in the PBMC’s of ME/CFS and FM patients while lipid peroxidation in the ME/CFS patients was significantly increased. CoQ10 depletion may, in fact, may be a common finding in neuro-psychiatric disorders associated with fatigue and altered mood.
However it occurs, whether through chemotherapy agents or infection or through some other process the latest work in post-cancer pain suggests similar pathways could be producing pain, fatigue and cognitive problems in all three disorders. If that’s true then work on post-cancer pain could be a boon to all of us.
Natural remedies for fibromyalgia are for the most part non-invasive and therefore should be the first of the specific elements in my protocol that you are utilizing with trial and error to manage your symptoms.
Here’s the thing about fibromyalgia, it is first of all complex. Secondly, it has a large number of symptoms. And finally, only a subset of these symptoms is common to all fibro patients. Therefore, success in having more good days than bad ones relies on having an extensive choice of tools to evaluate for your personal set of symptoms. See what works for you to mediate symptoms, don’t think in terms of cure. You’ll find the ones that you can rely on most of the time.
I sometimes have to reach deep into my toolbox to deal with a particular symptom or set of symptoms every now and then. Or, I have to use a tool that seems counter-intuitive. Lower back issues often fall into that category.
When we talk about natural remedies for fibromyalgiathroughout our site, they are just that, remedies for a better quality of life. There are no quick fixes or silver bullet cures here. We don’t believe in false promises.
We do believe in creating a better quality of life while living with one of the most complex and still misunderstood illnesses of our time. The “proof” in the pudding so to speak is the many positive testimonies from those who are willing to try a different approach to living with fibromyalgia and all of its complexities.
Living with fibromyalgia and chronic pain since a young age, and also being holistic minded and working in the field of holistic medicine, I still believe in the body’s innate intelligence and intuition to guide us to greater levels of healing.
Too many times, I have seen people veer off the path in desperation when coming to a crossroads where they question how much longer they can go on with intense pain and symptoms. This is especially true when nobody around them seems to understand the support they really need. It becomes not only physically painful but also emotionally painful when feeling that nobody “gets it”.
“When the little things become big things and every chore and activity feels like “pulling teeth”, we have to use a better approach. When the drugs and medications aren’t working or are creating too many side effects, we have to do something different”
When the people around you are creating more stress by their disbelief and/or judgement and your world generally feels like it is caving in around you, we have to use a better approach. That approach” is what this website is all about: natural remedies for fibromyalgia.
One thing that can keep us going when we are living with a chronic illness such as fibromyalgia is empowerment, and that is what living smarter with fibromyalgia will provide. I have adapted many of the non-invasive treatments, tools, and protocols I’ve tried as a patient by using my experience working in holistic health to create a set of natural remedies for fibromyalgia that empowers us to create a better outcome.
We all deserve a better quality of life whether you are on disability, working a full time job outside the home, or working as full time parent.
Please do not buy into any kind of mentality or thinking that no longer serves you. No more “misery loves company” or 24/7 support groups that keep you so focused on the illness that you end up displaying more of the very symptoms you are trying to mediate or control. You can gain better control; I know this.
I have come to practice many of the natural remedies for fibromyalgia I believe in as a second nature. That is the key here, to practice, apply, and believe in your very best, or, as I like to say, “believe in your greater magnificence”.
The headlines for the following sections of this page identify basic natural remedies for fibromyalgia. Additionally, other related pages in this website are identified for your convenience.
As a person living with MCS (Multiple Chemical Sensitivity) since the age of 9, I understand the importance of working and residing in a non-toxic environment. I developed severe migraine headaches during the remodel of my parent’s home at a young age. It is vitally important that everyone living with fibromyalgia understand the correlation to toxins and how they can activate pain in the body.
The new paints, carpets and furniture installed in our new home were too much for me. When I started working as a young adult, I realized quickly that work environments can be really toxic places. From co-worker’s chemically laden body products to air fresheners and cleaners used in the office place. How in the world could I think and learn a new job when I felt like a “lab rat” merely in survival mode?
Do you know how devastating it was when I was accused of not wanting to learn my job? When I was actually just being overwhelmed with pain and symptoms. I was eager to learn and be a part of the workforce. I was also eager to feel “normal” and yet fibro and all of it’s related symptoms constantly felt like a huge burden to handle.
What might be a minor inconvenience for a family member can make all the difference to the person living with fibromyalgia. Toxic body products, cleaning chemicals and any synthetic fragrances around the home must go. Just like with cancer, fibromyalgia is “fueled” by toxic environments.
Essentially this becomes an ongoing “trauma” to the fibro body. We cannot afford that. This is one of the most important of the natural remedies for fibromyalgia.
When we awaken in the morning, our bodies are naturally in a more acidic state. Drinking coffee, eating processed foods and grains is not a good idea, but especially in the morning when we are in greater need of alkalinity. (FOLLOW LINKS TO NUTRITION TIPSARTICLE and SUMMARY PROTOCOL)
Also, following the natural remedies for fibromyalgia in our juicing/blending article is a great way to start the day. But again, we don’t have to be perfect, simply work to incorporate more of the alkalizing foods into the diet on a weekly basis.
Nothing will put the fibro body even more off kilter than not sleeping according to the body clock. Insomnia is a major issue with fibromyalgia, yet we must not use any justifications. One thing I know from dealing with fibro in myself and others is that there are many variables to the sleep issue.
For one thing, many people with fibro actually feel better in the latter part of the day, all things considered that is. And so we end up staying up later just because we have things to do or maybe we just want to enjoy time with our families.
Like I say in the sleep article, the fibro body does a 180 in the sleep department. For instance, how we feel at 9pm, is how we should feel at 9 am. Also, because of the propensity to greater pain and symptoms upon awakening, people with fibro actually start to “fear” going to bed.
You feel ok right now, but when you lie down for eight hours and wake up in the morning, well that is a different story. This is not your average morning stiffness of which the average nonfibro body will complain; no, this is everything from radiating trigger points, tenderized tender points to all over muscle pain.
Even feeling bruised and swollen first thing in the morning is common with fibromyalgia. Who wants that? No wonder we are like children not wanting to go to bed. Only instead of bounding out of bed in the morning like a 6 year old, we might just wake up wondering what in the world happened.
Natural Remedies For Fibromyalgia: Deep Breathing Deep Breathing Is A Powerful Natural Remedy for Fibromyalgia
I like to say that “people with chronic illness tend to be shallow breathers” When pain and symptoms are waxing, we may not be aware that we are holding our breath.
It can be really helpful to become aware of our breath and practice deep breathing when symptoms are not high so that we can get in the practice of these natural remedies for fibromyalgia at any time.
In some cases of Chronic Fatigue Syndrome (ME/CFS), it may become difficult to take a deep breath and/or maintain an upright position. This can be due to the effect on the heart rate, brain and immune system. Practicing breathing techniques will therefore aid us in being more proactive through the pain.Nostril breathing is great when stress is high or when you feel your adrenal glands surging.
My favorite breathing technique that I have used for many years now is to lie down on back, and do the alternate nostril breathing. Close mouth and one nostril, breathe in and out through open nostril a few times, slowly, then close the other one and do the same. This is great for calming the adrenal glands.
People with fibromyalgia tend to be skeptical about supplements as natural remedies for fibromyalgia. Why? It’s because so many scammers have continued to make false claims regarding supplementation and fibromyalgia. On the Fibromyalgia Supplements article here in the website, we make it very clear that supplements are not “cure alls”, and in fact, need to be used with care and caution.
There are however a few essentials when it comes to a better quality of life with fibro. A good multi vitamin, magnesium, malic acid, antioxidants, ubiquinol CoQ10, quality fish oils, and adaptogens are all natural remedies for fibromyalgia.
A clinical trial in Italy looked at the natural supplements magnesium, zinc, and melatonin to improve restorative sleep. Participants took 225 mg of magnesium, 11mg of zinc, and 5 mg of melatonin in a fruit sauce each night before retiring. The participants also wore a sensor to measure the quality of their sleep and the amount of daytime activity.
The results showed a forty-five percent improvement in quality of sleep for the test participants compared to a control group.This combination qualifies as one of the natural remedies for fibromyalgia.
It appears that the results of the combined supplements was magnified over their individual contributions and that each enhanced the effects of the others – a symbiotic effect. The dosage amounts for the zinc and magnesium are within the U.S. Department of Agriculture guidelines.
Beyond natural supplements for sleep help, here on the website, I’ve talked in detail about other sleep help methods to deal with anxiety, 2nd winds, adrenal stress, negative emotions and resetting the body clock; sleep help solutions such as meditation, exercise, and deep breathing are offered in the following links. I hope you will follow them to the significant sleep help available to you.
While on the subject of adaptogens as one of the natural remedies for fibromyalgia, there are a few essentials that aid the adrenal glands and thyroid, and this is essential because we know that there is a connection to thyroid health in fibromyalgia. In fact, many of the symptoms overlap.
If you are like me and have the entire load of FMS, CFS and MCS, then you know that stress relief from adaptogens is critical to helping the body cope with ongoing stressors. We use some natural remedies for fibromyalgia to aid in thyroid and adrenal health. Ashwagandha, Eluthero Ginseng and food grade or liposomal vitamin C are my favorites.
A major part of our lifestyle protocol is getting out in the sun early in the day. This helps to reset our internal body clock (still not an easy task with fibromyalgia). We can also obtain some natural vitamin D. These two things alone can help to increase our sense of well-being.
Think about how the lack of sun can affect us during overcast days and rainy days alike. We don’t use toxic sunscreens, we get our allotted amount of sun and then cover up or get in the shade. Often times, just being outside when the sun is shining is enough to change our mood and outlook.
Remember, 40% of fibro sufferers have low serotonin and our body’s serotonin production is stimulated by the bright light of the sun. Then serotonin causes melatonin (our sleep-inducing neurochemical) to be produced in the pineal gland. Serotonin itself causes a general feeling of well being. These are all good things for a fibro person and qualifies sunshine as one of the natural remedies for fibromyalgia.
Bowen therapy helps to relax muscles, but in a way that helps your body to adapt and memorize the work being done.
This kind of therapy is often done with clothes on. This work is very gentle yet effective. It appears that for some fibro patients three treatments can provide significant relief for quite a lengthy period of time.
What follows in quotes is a personal account by a reader, Rochelle, of Bowen therapy treatment results she experienced.
“First let me explain my situation. In the past 12yrs I have been diagnosed with CFS/IBS, hypothyroid, hormone imbalance, and much more. I was in a serious car accident in 1989 which left me with chronic back pain, sciatica and numbness in the legs. So when FM came along in 2011, well I just thought I had to suck that up too.
I tried many treatments like remedial massage, acupuncture and podiatry, which did do some good. Then I found Bowen Therapy and it has been miraculous for me. Thanks to the CFS, I spent 4 years bed bound, could barely make myself move to get to the bathroom, so you can appreciate how my muscles, tendons and ligaments were is very bad way. Plus the back injury from the accident on top of the FM pain.
So, the first Bowen treatment stirred up a lot of things. I was in more pain than before, but this, I was assured was normal for someone like me. Other, more active people will not suffer at all. Then after many treatments and with pain positions changing, the therapist exposed that my coccyx was dislocated (Back Specialist and several X-Ray failed to find). With just a minor press, roll and release on each side of my coccyx I felt it ‘move’ and about 50% of my back pain disappeared on the spot. The remaining sciatica, knee ankle and foot pain disappeared as the inflammation subsided and the nerves were able to heal. And my podiatrist (new) also worked in Bio-mechanism of the Body so diagnosed my pelvic twist (think wringing out a cloth). That took several months more but after 24yrs of injury I’m astounded at the healing I have made.
This of course, left me feeling more FM pain in general around the body, and although the Bowen does not ‘cure’ FM(as it has my back injury) it releases the tension, stress, inflammation, nerve pinching etc. It improves flexibility, posture, breathing and lymphatic drainage (detox). It’s like a whole of body soft tissue re-alignment, correcting all the minute malformations that join up to cause severe body distress.
I was on all the meds – Cymbalta, Gabbapentin, Lyrica and others. All of which caused me more suffering with side effects and weight gain. I had decided in the beginning (car accident 1989) not to take pain meds daily as prescribed and I have stuck to that. So, for me the only treatment I have for FM is Bowen (I take supplements for CFS/ IBS and hormone imbalance).
The most important point I feel you need to know is, don’t think you just have to suffer it out. Find the time and money to ease your pain for life’s sake. And, don’t think that you cannot have another illness or injury along with FM. No-one said its one OR the other, and until you treat the body not ‘just’ the symptom, then pain relief will be very hard to achieve.
Gentle hugs and wishes for many more good days than bad. Rochelle”
When living with fibromyalgia, there is a lot of stress that gets put on the body. Often times, we feel as if we are constantly “fighting” the pain and symptoms. Reflexology is done by applying pressure to certain areas of the feet that pertain to areas/organs within the body. This can be very relaxing, and is excellent work for the nervous and endocrine systems.
Here are a few words from Christine, a certified massage therapist and friend to the pages:
“In my experience as a massage therapist there is one therapy that has stood out over others for helping to put my clients in a fully relaxed state. Reflexology when applied with knowledge and the clients issues in mind, can be very effective at getting the person closer to balance within the body.
Fibromyalgia is still not well understood, however there can be no doubt that balance is lacking for each sufferer. Many of us who battle with the chronic widespread pain and muscle soreness feel worse when we lie down or stay still for a long period of time but many also have much discomfort while turning over or repositioning in bed. Reflexology offers the peace of not having to move during the treatment.
If made completely comfortable before beginning, offering proper warmth and additional extras like dim lighting and aromatherapy, my clients have always been able “let go” in a way that a full body massage isn’t able to compete with. I’ve been extremely successful with the occasional session that I do and my students are always amazed when they discover it through receiving and giving to others.
Many people with fibromyalgia and its co-conditions take opioids to deal with pain. These medicines have a bad habit of locking up the bowels. Reflexology along with proper diet high in fiber and water intake and exercise can assist in keeping the bowels moving during this time. Reflexology treats the entire body and all of its systems making it an extremely useful and advantageous modality for people with auto immunedisease.”
Most of us with fibromyalgia also have areas of the body with many trigger points. Myotherapy is the very best at releasing these knotted areas. You can work with a therapist on the amount of pressure applied, but the positive effect is worth a little discomfort. You live with pain every day, the point is to create a positive healing type of intervention on that pain.
Myotherapy is one of my personal favorites for reducing the burning and radiating pain of trigger points when living with fibromyalgia and Chronic Myofascial Pain. It can be especially effective in the head and neck areas and for the fibro leg pain that most of us endure.
A therapist will use fingers and thumb action to help release those persistent trigger points. Is it painful? Oh yes, it can be, but not more painful than living with burning pain every day. But see, I have also found that with Myotherapy, you can go at your own pace, allowing for less intensive work if needed.
Using a sauna, infra-red if possible, is great for gently detoxing the fibro body. Although we want to go slow, and be careful to not get over-heated when first using the sauna. I use an amazon-far infra-red sauna +negative ion detoxhere but any sauna will do, just start with 5-10 minutes and work up from there.
We do not want to overdo with any kind of detoxification. Consult with your doctor if you are taking any kind of medications before utilizing sauna therapy, as some medications can cause symptoms with exposure to heat.
Be sure to hydrate before and after and take extra minerals and electrolytes. I like using a sugar free electrolyte mix such as Emergen-C lite with MSM. However, there are other good ones that are also cost effective.
We know that safe and effective exercise is well verified for any treatment plan for fibromyalgia. This is one reason I became nationally certified in fitness training and specialize in fibromyalgia fitness. Living with and working with fibromyalgia, I know that exercise when done properly can change the life of a person living with fibromyalgia for the better.
It is never all or nothing. My approach is different because I have lived with fibromyalgia since a young age, I get it. I am passionate about helping anyone with fibromyalgia live a better quality of life through effective movement, strength applications and better adapting to activities of daily living.
Yes, It’s those activities of daily living, like walking stairs or reaching down to the floor or clothes dryer, or maybe attempting to clean the bathtub, that can really put a choke hold on the fibro body.
I have fibromyalgia. Please understand that my getting nationally certified as a fitness trainer was one of the most challenging things I ever did. But it was really important for me to learn and apply ways to sincerely help the fibromyalgia community through safe and effective exercise. This didn’t come easy for so many reasons, yet my determination was my driving force. After over two years and a lot of additional study, I had graduated in the top of my class. I have severe fibro and severe MCS/CFS. I had many challenges, and yet, I had 100% attendance and went above and beyond because I was invested in becoming the best fibro fitness trainer I could be. This wasn’t some weekend fitness training, this was me getting it right, doing what I had to do in order to put another piece of the puzzle in place.
Exercise should always be about helping the body to better adapt to daily activities. Through safe and structured exercise we can create a stronger and more resilient body and substantially less fibro pain.
If you are living with fibromyalgia, you might think, “I really don’t need to be MORE aware of my body“. “It already lets me know every pain and symptom on a daily basis”. Right? But the idea of mind and body awareness is to help to integrate these two and help the mind to support the body.
Fibromyalgia is not in the mind, however we have to use the mind in order to not allow the waxing and waning of symptoms to control us. The mind-body articles in the website here can be very helpful to aiding us in exerting greater control. Too often, people with chronic illness tend to become their own worst enemy, masters at self-sabotage. We’ve all been there.
Again, this is not the matter of doing “too much” on a given day that you feel better. This is a thought process that people have to learn to avoid through mind-body conditioning.
This is a way of changing the years of negativity that ‘fuels” chronic illness. Trust me when I say it doesn’t happen overnight, but that is what the website is all about.
It is getting us in the practice of using these natural remedies for fibromyalgia until they become second nature and we start to notice changes.
See, how could anyone be expected to change physically and mentally if they have not prepared themselves? Science has shown that overcoming a bad habit and replacing it with a good habit takes about 3-months to develop the new neural pathways. You can do it! No matter where you are with your condition, you can change the course of your fibromyalgia. Aging itself is progressive. Fibromyalgia does not have to be when the right tools are utilized. Are we willing to do whatever it takes to make sure that we don’t allow progression of our illnesses and help to prevent those other illnesses that may be lurking around the corner?
The first key point in nutrition tips and food planning is that I highly recommend setting a schedule for meals and committing to that through the use of a food journal. I use what I call the ’12 eating/12 fasting rule’. That means that we plan our meals during a 12 hour period.
A good example might be planning meals between the hours of 8am-8 pm, or whatever works for you to exert more control. This helps to avoid the pitfalls of living with a chronic illness, like night eating, overeating, or grazing to deal with pain and symptoms.
Yes, non regeneration is actually the biggest cause to weight gain, fatigue, lowered immune status, and increase of all symptoms in any chronic illness. That is why we want to support our endocrine system by not eating late in the day. The liver, gallbladder and all of the detoxification organs start regenerating as the sun goes down.
Our Body Clock article explains more about this and how living with fibromyalgia can lead to non-regeneration of our essential organs and glands.
A disciplined food plan is essential when living with chronic illness. Structure, food quality, planning and preparing food ahead is crucial to avoiding unhealthy eating patterns, like eating late at night.
In fact, many studies have been done over the years linking lack of sleep to high cortisol levels and weight gain, however a new study from JAMA Oncology (March 31, 2016) indicates that fasting at least 13 hours overnight reduces the risk of breast cancer.
Yes, you heard that right!! Please do not be afraid of structured eating, otherwise known as Intermittent Fasting.
Working nutritionally with people over the years, I have found that many people tend to eat more of their calories in the second half of the day. Many will say they don’t feel like eating breakfast. Utilizing the suggestions here and on the juicing/blending article of the site here will aid in the “how and why” to making it work and creating a more balanced nutritional plan.
Most Important Nutrition Tip: Eliminating Excess Sugars and Grains
Eliminating excess sugars and grains is the goal here in order to support the endocrine system, metabolism and immune health. If sugar cravings become an issue between meals, try using a half to one tsp. of ACV (Apple Cider Vinegar) or CCV (Coconut Cider Vinegar) in 12 oz. pure water.
Just be sure to go slow with cider vinegar, the taste should not be strong. Add a touch of cayenne pepper if you are not allergic to stimulate metabolism and circulation. Vinegar should not be over used. Never take it straight. If you have a reaction or histamine overload reaction, avoid using any type of vinegar for a period of time.
This foundation (healthy terrain) will support all aspects of well-being, physical AND emotional. The endocrine system is intimately involved when any illness is present in the body. Nourishing and protecting the adrenal glands is essential due to the constant stress inflicted on them from ongoing viral activity, nervous system involvement and nutrient depletion.
Cultured vegetables, seaweeds and high quality salt will aid in creating a stronger foundation. As we say in the ‘adrenal stress’ article, the adrenals perform well on high quality salts and nutrient dense foods. Make them a part of your weekly dietary plan. If you do not care to make your own, more companies are supplying cultured vegetables such as this FarmhouseCulture brand shown here.
1. A blender drink that incorporates alkaline fruits and vegetables is ideal for breakfast due to the body being in a more acid state upon awakening.
I recommend and use “ORIGINAL PLANTFUSION” protein powder for a safe and non-allergen protein that can be used at any time. With added glutamine, this is an excellent choice for healing a leaky gut and absorption of a quality protein source to nourish muscles.
Guess what? Plantfusion, which I have recommended since it came out on the market, is highest on the SAFE list of protein powders. I love that and so will you. Too many protein powders have come under fire for contaminants and heavy metals, Plantfusion has not.
There are many protein powders on the market today, unfortunately many of them use additives, gmos, gums or other allergen forms of protein like rice or whey protein, Plantfusion does not.
The Fibro Body needs an easy to assimilate, non-allergen form of protein. PlantFusion works great to feed muscle, repair leaky gut and sustain energy. This protein powder eliminates allergens including whey, soy, gluten, casein AND rice.
Be sure to obtain the ORIGINAL version which is free of rice protein. ORIGINAL Plantfusion comes in flavors or unflavored. I recommend mixing in a high powered blender with organic additions like greens, flax meal, green apple, berries, coconut oil and any other heal-thy ingredients compatible with YOUR body.
Before Original PlantFusion, there was no safe protein powder I could recommend to my clients or use myself. I simply support it because it IS an ESSENTIAL tool in a heal-thy diet and in my fibro-fitness protocol.
Support YOUR metabolism and endocrine system today, like many others who continue to praise this healthy protein source. (With Branch Chain Amino Acids and Glutamine, PlantFusion supports a healthy gut and balanced energy)
2. Lean proteins, eggs (if tolerated), or any safe protein. Always eat proteins with alkaline vegetables such as greens, neutral vegetables such as summer squash.No more than 3 oz. of protein at any meal.
Include a healthy fat serving such as coconut oil, olive oil, or avocado. A side of cultured vegetables will aid in digestion. (Note: ‘hard boiled’ eggs are harder to digest, more acid forming and not always tolerated as well as eggs ‘over easy’..easier to digest)
3. Gluten and/or grain free pancakes. To increase protein, add a tsp. of Original Plantfusion or your favorite protein powder into the mix. Remember that eating protein in the morning is essential to balancing sugar levels and reducing inflammation in the fibro body. Utilize raw honey if needed for sweetening. Keep it alkaline and low in natural sugars.
1. 3-4 oz. protein, such as turkey or grass fed meats. Vegetables (cooked and raw combined is beneficial), 1-2 fat servings. Limit fruit at lunch or between lunch and dinner for optimal metabolism and fat burning. Also, Cultured vegetables will aid in digestion of proteins and fats eaten at lunch.
2. Vegansalad with organic greens. Mix organic field greens, romaine, etc. Do not avoid all greens, but avoid eating excess spinach or kale if thyroid symptoms are present (See related article “Underactive Thyroid“). Add soaked or sprouted nuts and flax meal for added fiber and Omega 3’s. If eating vegetarian, refer to the main diet page for tips on using sprouted mung beans or other sprouted legumes for protein. Cooked beans are high glycemic and harder to digest.
3. If eating out for lunch, choose lean or grilled meats or fish with steamed vegetables with dressing on the side. This way we control the type of fat our food is cooked in. Seaweed rolls or lettuce wraps are excellent.
Always be sure your food is well flavored. Curry, Himalayan salt, oregano, cayenne, ginger.. these will add flavor and better digestion.
If eating at a buffet, start with a raw salad, then meats and fats. Then have cooked vegetables in your favorite sauce instead of sugar or fruit. Avoiding the tendency to eat sugar, even fruit sugar between lunch and dinner is one of the best ways to control cravings over time.
How do we control cravings or boredom in between lunch and dinner?
Deep breathing or a scheduled hour rest period will help to rest the adrenals and reduce cravings. (Essential because this is when cortisol starts to rise, and can rise abnormally in those with compromised thyroid and adrenal glands.)
Be extra mindful between the hours of 3-5 pm which is a great time for our second 20-minutes meditation time.
2. Root bakemade with organic root vegetables. Combine any roots such as beets, carrots, parsnips, turnips, etc. Cook with a small amount of coconut oil or clarified butter. Bake in the oven in a small covered dish. Root vegetables are full of nutrients and satisfying.
Add both raw and cooked vegetables. Dinner is the time to reduce fats and proteins to support the lymphatic system. We are best to keep it light and easy on the GI tract.
Remember that bile activity is greatest at lunch time, so fats and proteins are used in greater quantity at that time and lesser at dinner.
Mixed green salads with toppings for variety and if using a protein, only use like a condiment, sparingly at dinner to support the lymphatic system.
5.Red potatoesare a great addition at dinner, they are very different from ‘white’ potatoes and are well tolerated without causing inflammation like other potatoes can.
They are essential for supporting serotonin production which we need to naturally wind down at night.
6.Many people love sweet potatoes. Just be sure to avoid mixing them with animal protein for better digestion. This is another reason to eat them at night, when we are limiting or avoiding more concentrated proteins.
When you feel the need to work on ‘resetting” your metabolism, you might consider a 21-30 day metabolic reset like the one I detail here. Modifications can be made if needed, and always consult your attending doctor if other relevant conditions are present.
Try not to think in terms of perfection, but more in the long term, and what we can learn from challenging ourselves, our bodies, and our minds to doing something different if what we are doing is not working. Please read the FOUR notes included in this plan.
NOTE 1: (2) whole fruit servings are allowed per day. I like to use apples (green especially), grapefruit, oranges, or any other lower glycemic fruit. Avoid bananas and no fruit juice or dried fruit. These 2 whole fruits can be spaced out during the day as it works for you. Just be careful of combining animal proteins with fruits.
For breakfast: See above breakfast options using only: – protein (3-5 oz) OR the Plantfusion protein powder. – 1-2 raw fat servings (avocado, olive, or coconut oil) – non starchy vegetable (optional) 1 cup (add one of your whole fruits here if you like, especially if doing a blender drink)
For lunch: – protein (3-5 oz) – 1-2 raw fats – salad greens or 2 cups vegetables, raw, cooked or combination. -no starch, especially at this meal for this 21-30 days. This is the best time of day for your raw healthy fats to work for you. Combining starch at lunch will prevent that. Your bile flow and liver will thank you. You will better utilize your raw fats for your brain and joints. Don’t worry, you get some starch at dinner.
For dinner: – protein, reduce your protein to about half of your lunch meal. – 1 raw fat or healthy oil – 1-2 starch options.(red potato and winter squash are good options) – 2 cups nonstarchy vegetables, mixed cooked/raw.
Avoids for the reset include: *fruit juice *dried fruit *ALL dairy except clarified butter (ghee) *chocolate (cocoa powder and raw added after 21 days) *wine, beer *grains, wheat, rice, and corn. *sugars and artificial sweeteners.
NOTE 2: use your own discretion where you need to. I believe in my plan, and yet you know your own individual tendencies. You may include (1) protein or fat snack during the day such as one serving raw nuts, olives, or (1) cup of almond or cashew milk. Is coffee allowed on my reset plan? That is up to you. As long as you are not doctoring it too much and adhering to your own caffeine tolerance, I do allow it and suggest organic decaf gano.
NOTE 3: I suggest using glutamine powder during the reset to help with cravings, better sleep, and muscle regeneration. 2-4 grams per day, powder is best. That said, if you are using the Plantfusion protein (1/2 to 1 serving) in the mornings, you will not need additional glutamine.
NOTE 4: If you have Irritable Bowel Syndrome, IBS-C OR IBS-D, consider the suggestions in my irritable bowel syndrome article to help you calm those symptoms. Stress control is also essential with IBS.
