Explore the medications commonly used to treat Fibromyalgia, including pain relievers, antidepressants, and other options to manage symptoms effectively.
Reducing toxicity is essential whenever illness manifests in the body, because illness is often a sign of two things:Deficiency and Toxicity. The toxic load becomes too much for the body to handle. The fibro body begins to rebel with increased pain and symptoms.
Although many of us with fibromyalgia symptoms initially had a propensity toward the illness itself, how we live and the amount of toxins we are exposed to on a daily basis through the environment, household products, the workplace and foods can impact us greatly. I advise living as naturally and chemical free as possible. And, utilizing a diet that is low in processed foods and eliminates toxic additives, preservatives and food allergens.
When we consistently choose whole, organic foods in their unadulterated state, we are making a choice to support our wellness without additional toxicity within our bodies. Packaged foods need to be kept to a minimum, but avoid deprivation which can lead to greater stress.
Especially avoid toxic preservatives that are damaging to the thyroid and entire endocrine system. BHT, MSG, corn starch, corn oils, artificial colors and other additives should never be a part of our diet. When you choose to have packaged foods, always check for preservatives and avoid these at all cost.
Each fibro body might react differently to various toxins, so be aware that it might be easy to detect an initial reaction, yet there could also be a delayed reaction to food additives and this could make it harder to detect. However these delayed reactions could be very debilitating with symptoms such as migraine, muscle pain and brain fog.
For instance, exposure to a toxic environment can exhibit symptoms within the next 24-48 hours. Sometimes these symptoms will come on in the middle of the night. Do you ever wake up in the middle of the night with congested sinuses yet you felt fine when you went to bed. This can be due to an exposure within the previous day that created a delayed reaction. Again, we must not limit our enjoyment of life, but we must limit time with toxic exposures. A shopping mall is one of those “toxic” places that off gasses everything from new clothing formaldehyde to various body products and synthetic fragrances that waft through the entire mall.
We must be very diligent about the environment that we reside in. Laundry detergents, air fresheners, synthetic fragrances in body products and even the clothing that we wear. All of these toxins can increase theTOXIC LOADon the body and make it harder to attain greater levels of wellness. This creates challenges in both cellular regeneration and damage to the mitochondria (powerhouse of our cells)
‘New car smell’ ….many people relish in this smell because owning and driving a NEW car makes people feel good !!!! There is even a ‘new car’ scent designed for car air fresheners .. Yet, what exactly is that new car smell ? Formaldehyde ….A known toxin and carcinogen. New carpet is also full of toxic formaldehyde. Avoid being exposed to new carpet at all cost. A new car is a luxury, no doubt ..yet be sure to sufficiently air out OR ozonate your new car before spending extended periods of time there … NEVER allow a car detaling service to ‘detail’ your car. They use highly toxic cleaners both inside the car and outside as well .. Yes ..even the tire cleaner used on the tires will permeate inside the car and this is a very potent toxin that we should not be exposed to.
New clothing is also of concern due to the ‘formaldehyde’ sheeting that is often used in manufacturing. Before wearing new clothes, always wash in unscented non toxic soap and one cup of white vinegar. (Don’t worry, you won’t smell the vinegar) If you have ever felt ill while clothes shopping or perusing the mall, that is why… there is just an enormous amount of toxins in most retail stores.
So what can we do AFTER a toxic exposure to minimize a potential flare or after effects? Extra fluids, movement to stimulate lymphatic flow (oral glutathione, sweating, deep breathing and early to bed to support adrenal health).
For more information on how to reduce toxicity, refer to the ‘Environmental Toxins‘ link on the navigation bar.
I do believe that the best fibromyalgia diet addresses inflammation, toxicity and nutrient absorption. You see, It is not really about one particular diet. It is more about adhering to some basic dietary principles.
There are many resources about “best diet for fibromyalgia” and yet, as a gut health expert, working in holistic health and nutrition, and as a colon therapist, what I have done is to really narrow in on what works for most people to decrease symptoms and pain levels through effective fibromyalgia nutrition.
Fibromyalgia is complex so it is more about creating a stronger foundation and greater resilience.
You may read that lectins in grains and some fruits are causing much disease in our world today, and that is true, yet there are ways to salvage many of these suspect foods in ways you have never heard of before.
Adopting a gluten free or lower grain plan is a great place to start for your best diet for fibromyalgia.
Whether one has gluten sensitivity or any digestive disease (not just celiac) removing gluten is helpful but it doesn’t have to be 100% for many. We use fermented grains in some of our recipes.
Gluten from the wheat protein can be a perpetuating factor in many diseases, from a leaky gut to osteoporosis to fibromyalgia. However, never try to eliminate foods too quickly (unless there is a severe digestive illness) because this can cause undue stress on the fibro body and can even perpetuate symptoms.
There is much drama and controversy out there regarding gluten. I will tell you this, not everyone will need to avoid gluten 100%.
However, if you have celiac or auto immune thyroid disease or any digestive illness such as colitis or diverticulitis, then it will be imperative to avoid not only gluten, but corn starch, rice flour, additives, and other allergens.
Rice flour is not a better choice as it is higher glycemic and hard to digest.
It is not only the hard to digest grain, but the glyphosate and other chemicals that are added to wheat crops that are contributing to chronic pain, digestive disease, auto immune conditions, and cancer.
Many people play around with gluten because it is hard to eliminate and very addictive. Part of my point is … do not beat yourself up if you have a difficult time removing gluten. Get additional help if needed. This is a big undertaking for many people who have lived on gluten their entire lives.
As a colon therapist, I work very closely with people and their digestion, closer than doctors or other health care workers and I also see much controversy and mistruth which can sometimes lead to sabotage and people feeling like they cannot attain a certain diet.
What we have to ask ourselves is “what is our reason for reducing grains in the first place?” It is to retain more nutrients and reduce symptoms like inflammation. So going gluten free is good, but it must be done the right way.
On the journey of going gluten free, and reducing lectins, we can also go another step and address all or most grains. Grains are acid forming and often create more toxicity and deficiency in the body through the very process of digestion. (Although sprouting grains is an exception)
By working to eliminate more gluten and even more of the packaged gluten free foods, we are supporting our bodies and minds by absorbing MORE nutrients and reducing fibromyalgia symptoms such as brain fog that are often perpetuated by these foods and additives.
By the way, rice flour should be right up there with gluten. Too many gluten free products contain rice flour, this is high glycemic and hard to digest. However, having some whole grain rice once in awhile is fine, soak it, cook it, and that is better than rice flour, just on occasion.
Osteoporosis has become a great issue these days as the body attempts to steal nutrients from the skeletal system to simply process and digest grain foods. Osteo issues are also a great concern within fibromyalgia. The very best diet for fibromyalgia is a whole foods based diet – nature’s diet.
The focus of this page is the best diet for fibromyalgia; however, it works for other health issues as well. For instance, the M.D. Anderson Cancer Center published an article in May 2012, “Do Nutritional Supplements Help Prevent Cancer?” (Click on the link to read).
On page 2 under “Nutrients in foods“, the article recommends essentially the same approach to whole foods that I advocate here on my website. Overall, I liked the article; but, like many articles on diet, the focus is quite narrow.
In this case it’s cancer as you would expect. My focus on this website differs from their’s. My focus is not only fibromyalgia and whole foods, it’s the whole you. Let me show you what I mean.
The article states that whole foods are more beneficial than vitamin supplements because whole foods contain many nutrients that work synergistically to protect against cancer. They go on to say that salmon is superior to salmon oil supplements because it provides vitamins D and B, amino acids, calcium, and selenium in addition to the fatty acids. Now, here’s where we differ.
Although what they say is technically true, it is not realistic if we focus on the Whole You. No one I know would be willing to eat salmon every day or on any schedule that would provide the fatty acids and other nutrients mentioned in the amounts required. Also, some folks just can’t tolerate the taste of salmon.
That is why I take into consideration the whole you in my best diet for fibromyalgia on this page and also provide my recommendations for supplements on my Fibromyalgia Supplements page. Sure, I focus on fibro with my “best diet for fibromyalgia”, but I realize we all differ in our lifestyles in terms of the size of family, pace of life, ability to pay and other factors.
I try to provide enough flexibility that you can find a path to success. In reading the article perhaps you can be reassured that my “best diet for fibromyalgia” has synergistic benefits to other health issues as well even though I don’t talk about them here.
In seeking the best diet for fibromyalgiawe must remember that when we awake in the morning, our bodies are in a more acidic state. With any chronic illness, we are striving for balance. In this case, we are focusing on the balance of acid and alkalinity. We want to avoid extremes to better support digestion and metabolism. A certain amount of acidity is needed to properly digest food as well a good amount of alkalinity will support metabolism and the musculoskeletal system.
In the article called “Nutrition Tips” we talk about the importance of an alkaline breakfast also free of excess sugars and grains. This will help balance that first-morning acidity.
The body is always striving for balance. It is possible to be overly acidic or overly alkaline. Yet it can be confusing as to how to support this balance that we want. Staying close to nature in diet and lifestyle is the best way to attain balance in health and well-being.
When we select the best diet for fibromyalgia it must be abundant in whole foods. Then, we are automatically supporting balance because these foods are in their natural unadulterated state. This is the basis of the best diet for fibromyalgia.
A healthy fibromyalgia diet can be attained whether one is vegetarian or meat eater. When eating vegan, be sure that whole foods, raw fats and oils, and sproutedbeans, nuts and seeds and fruits are the primary foods relied upon. Avoid excess eating of grains, gluten-free or otherwise.
By the way, below is an excellent grain free, low calorie option to pasta. Have you tried Palmini? It is a great alternative to pasta. Easy to use. Excellent for keto or paleo plans.
When eating animal protein, choose smaller portions of meat and balance with greens, raw and/or cooked vegetables. If you are a type “O” like me, then you likely thrive on a meat/vegetable/fruit diet with additions of sproutedbeans, nuts and seeds as well.
We are the hunter/gatherer and our bodies are built for optimal digestion of animal protein. Type A will do better as a vegan. Other blood types vary as well.
What about potatoes? Let me say that when we avoid the russet potatoes, we are not just stuck with sweet potatoes, I find that you can also utilize organic red potatoes on occasion and many do fine.
Organic potatoes not only taste better, but we want to avoid common pesticides and herbicides. I also add some yukon, sweet and purple potatoes on occasion for variety. Note however, that sweet potatoes are not well combined with animal protein. Below we made a delicious organic red potato salad with coconut vinegar and spices.
Cooked beans are not recommended as they are high in starch and therefore HIGH GLYCEMIC. Shown are Mung Beans, both in their original state and their “soaked and sprouted” state. After soaking, their “jackets” are easily removed. This removes the enzyme inhibitor thereby aiding digestion and assimilation of raw nutrients.
For grains, beans, nuts, and seeds, remember that first soaking and sprouting (at least soaking) removes the enzyme inhibitor, allows for better digestion and retention of minerals, and reduces the acid effects. When grains, nuts, seeds are not soaked, they deplete minerals through the process of digestion.
You can also purchase packaged, sprouted items. I’m including the following link to one such item for your convenience Go Raw’s Organic, Sprouted Watermelon Seeds. You can also find Go Raw’s pumpkin and a seed mix on Amazon.
For optimal digestion and health benefit, soak raw almonds in pure water about 6-8 hours. Jackets will release easily as well and this effectively removes the enzyme inhibitor. (Even the garbage disposal doesn’t like the almond jackets, so that should tell you something!!)
Dairy products are acid forming. Avoid low fat dairy as this contributes to osteo issues, as without the natural dairy fat, we cannot absorb any calcium anyway. Choose organic greens, vegetable juices and blended raw foods for easy to assimilate calcium and minerals.
When eating eggs, always ingest whole eggs, not egg whites alone. Egg whites are VERY acid-forming, and the egg yolk is one of nature’s finest fats, rich in biotin, choline and other minerals. It is comparable to mothers milk. It is the egg white that is hardest to digest.
Yes, for most people with egg allergy, it’s the white, not the yolk. I like to say …”Eat your yolks, folks“. Again, nature does not want us dissecting our food; this creates imbalance.
Use the best organic and/or pastured eggs whenever possible.
Many bodybuilders/dieters, etc. go to extremes to reduce fat, only to later on have thyroid/adrenal issues due to extreme dieting and ingestion of proteins that are sometimes foreign to the body.
RAW fats burn fat hence the obesity epidemic from low fat eating. Choose best quality in meats, eggs, etc. Free range is best as well as grass fed when you can obtain it.
Avocadoes, the healthy raw fat of champions everywhere!! We use them in blender drinks, raw dishes and even great for breakfast.
Healthy raw fats are a great way to control cravings for sugars and excess carbohydrates . Also, use Avocado Oil for cooking, salad dressing, homemade mayo., etc.
You can substitute Coconut Oil depending on price and taste. It can be used for for food preparation as well as hair and skin care. Although I do see more coconut allergies these days, so be sure it is not an allergen for you.
Yes, fermented or cultured foods/drinks can be acid-forming. However this again supports balance and when eaten in combination with greens and other alkaline foods they are truly valuable, whether it is cultured vegetables, kefir, kombucha, etc. Also, take better control of cravings with cultured vegetables.
For over 15 years I have been experimenting with different variations. I use the Body Ecology starter and add extra Plantarum which is a more beneficial healthy bacteria for the large intestine.
We can all benefit from cultured vegetables, especially good for those with any GI issues, IBS, recovery from celiac, etc.
Remember that cabbage is best fermented for thyroid issues. It will cause problems only when eaten raw in some individuals. In my basic recipe I use organic cabbage, carrot, ginger and garlic, cultures and extra plantarum.
This feeds our beneficial bacteria, controls infections, increases immunity and reduces cravings for sugar.
Organic Winter Squash ..My favorites are spaghetti squash and delicata. A great alternative to grains and so much variety ..
In order to increase metabolism, reduce overall symptoms and support well-being in chronic illness, we must work to CREATE balance. This is the necessary goal of the best diet for fibromyalgia.
We get out what we put in! Whatever plan works best for YOUR body and blood type, be sure to make it count. Be consistent. There are many flawed studies on why one food plan is better than another. Check out my Food Planner And Nutrition Tips by clicking on the link below.
Preparing food at home becomes essential if we are to control what truly goes in our bodies. Creating non allergen recipes may take some time, effort and trial and error yet the rewards are great. Refer to my suggestions and resources at these links: Gluten Free Recipes; Blending and Juicing; Fibro Kitchen Tools.
So, you see there’s not one best diet for fibromyalgia. It depends on your situation and especially any co-conditions. You can find additional details on specific versions of my Best Diet For Fibromyalgia that have been tailored for several conditions that often accompany fibromyalgia.
With constant exposure to stimulants in our environment, people with fibromyalgia need to practice a natural therapy I call “intentional grounding”. Due to the fact that some people living with fibromyalgia cannot always travel in the same way as a non-fibro person (due to severity of symptoms) this becomes even more essential.
No, it’s not just for football anymore!! Intentional grounding means getting out and away from all of our modern day devices and conveniences and getting “one” with the earth, the ground, with nature.
If you are like me, animals are one of the best ways to calm the mind and body. This day I was able to foster a baby goat by taking him back to camp for the afternoon. It truly warmed my heart when he went to sleep in my arms.
How often do you really take your shoes off and walk on the grass or on the sand at the beach or spend quiet time enjoying the sights and sounds of nature?
If you have been living with fibromyalgia for any amount of time, you likely experience excess “stimulation” on a regular basis. Because of our propensity to have overactive nerves and a heightened “alert”, the nervous and endocrine systems are too often “overworked and underpaid,” as I like to say.
With fibromyalgia, we are ultra-sensitive to many things in our environment. Radiation from computers and cell phones, lights, sounds, toxins, pollution, and the many stressors that we all experience on a daily basis.
In the workplace, at the shopping mall, driving, traveling, even in our own homes. My body is good at telling me when it’s time to get grounded. I start to get irritated, stressed, increased pain and/or symptoms or I simply begin to feel burned out. I almost start to “crave” the feeling of being able to take a time out.
Speaking of “time outs”. Do you remember when you were young and you did something really bad? Did you get “grounded” for it? “You’re grounded!!”, your Mom or Dad would say. Or, you were sent to your room for a major TIME-OUT!!
Now as an adult, that doesn’t sound like such a BAD thing does it? As adults, we need to give ourselves more time outs, especially when living with a chronic illness such as fibromyalgia.
I like to go out in my backyard as often as possible (more so in the warmer months) spread out a towel on the grass and lie down. Looking up at the sky and connecting with nature, or watching my dog, Altoid, chasing squirrels, that’s what life is all about. If the sun is out, it’s a great time to soak in some vitamin D at the same time.
I might also do some light exercises. It’s really a great time for body awareness. (Now, don’t bring your cellphone with you; that defeats the purpose.) Seriously, we are so connected to our internet and social media these days, and it’s really affecting the well-being of so many people, with or without a chronic illness.
You know that feeling you get when you desperately need a vacation? Daily or weekly grounding can help to “satisfy” that burned out feeling we all experience at times. The reason we get overwhelmed is often due to a lack of rest, and a lack of being at “one” with the earth.
Another precious commodity is negative ions. The beach, just after a rain or maybe a waterfall all create negative ions which can help to bring a greater sense of well-being and connection. The more we expose ourselves to these wonders of the earth, the more we realize what really matters. The more we can detach ourselves from modern society, the better chance we have at reducing pain levels and symptoms through the endorphins, the body’s natural pain killer.
Being an “ultra-sensitive” MCS person, I feel everything in the environment. Living in the city doesn’t really feel like my personal ideal, so that makes it even more essential to create that sense of well-being in various ways.
A key to greater success for our natural therapy “Time-Outs” or “Intentional Grounding” practice is to set aside time every day. Maybe you have a day timer where you write down your daily action items. Maybe you have a timer that reminds you when it is time to decompress and wind it down.
See, we all have things to do, and the truth is that many of us will put other things and other people first. Sometimes that is necessary, but when we have a chronic illness, we cannot afford to do that on a regular basis.
I know, I get it as I am a caretaker as well. Working in the holistic health field and being a person who likes to help others, I have had to continually find that balance. Let me say, that when we do find that balance, it is priceless. Natural therapy can help you achieve this. I never realized how much so until I started taking more weekend trips to the North Georgia mountains, a one-hour drive from our home.
Chronic stress and multi-tasking are not normal for our bodies to endure on a regular basis. Now throw a chronic illness on top of that, and we have a recipe for burnout and worsening of all symptoms. We cannot tolerate that. A “natural therapy” time-out calms the mind and body.
Don’t forget what we like to call 20 X 2. This means taking 20 minutes twice a day to engage some controlled breathing. Even just 10 minutes isfine too!! The point is to take the time for deliberate controlled breathing because as I often say ” people with fibromyalgia and other chronic conditions tend to be shallow breathers” This can also help to control over-eating, so taking time before meals is a great idea.
We have created the mind-body articles pages in the site here as a reminder and guidance as to the importance of natural therapy daily “time outs,” including deep breathing and meditation. I hope you will peruse those articles and see if they might guide you to greater relaxation and clarity about how you are currently coping with your conditions so you can make the changes you need to make.
We need to start employing more fibromyalgia natural treatments if we are to be ‘living smarter’. Conventional ways of dealing with fibromyalgia have obviously not worked so well for most people. Drugs, pain relievers, topicals. All of these are merely putting a band-aid over the problem and not addressing the ROOT issues.
As we learn in Holistic Medicine, the two aggravating factors in the disease model are Toxicity and Deficiency. This goes for Fibromyalgia as well. This does not mean however that if we fix all of our deficiency and toxicity that we will be ‘cured’.
No, its more about decreasing the toxic load on the body while addressing nutrient deficits and other issues that may be contributing to symptoms, pain and a general sense of un-well-being.
Does it make sense to be existing for the rest of your life on high doses of toxic meds? Most people that I talk to and work with are adamant about NOT staying dependent on drugs. They at least want to find ways to use ONLY the lowest effective dose of any medicine. That is key.
We all know the harmful physical effects on the body when taking drugs every day (Toxicity to the liver, kidneys, GI tract, etc.) Yet what about the ongoing effects on the brain? The instant fix mentality? The lessening of tolerance to pain? The lack of resolve when drugs affect the healthy functioning of the brain?
Yes, we have to learn how to better think AND act outside the common box. First, I want you to start thinking..” What if doing the same thing I normally do wasn’t a choice today?” “What if I was forced to do something differently?” See, we are conditioned to live, think and act a certain way. And yet, when it stops working for us, we don’t often question why and what we can do to think for ourselves.
Second, I suggest thinking about what might be the root causeof the pain and symptoms, even if you have no clue right now, keep an open mind. The mind wants to divert your attention and creates pain to intercept what is really going on. It could be festered emotions, lack of control in your life, anger, resentment, OR there could be a cellular deficiency that needs to be addressed through a fibromyalgia natural treatment, a cleaner diet and quality supplementation.
Only in the case of a trauma or a recent accident that perpetuated the pain, should we be thinking quick fix or a response to ‘getting through’ the immediate pain. Again, I am not all or nothing, one hundred percent anti-drug, I do believe there is a time and place. However, when those lines become blurred, we can too easily become dependent and lose the ability to attain greater levels of healing by not addressing the root cause.
Society does not ask us to think and act outside the box; that is important to remember. We must understand that this way of living is not always common place. Why? Because when you are in pain for instance, the people around you want to ‘fix’ your pain for you; they feel helpless. It also brings them down on some level so they will often ‘support’ you in taking the quick fix.
We have a choice… Are we willing to go through whatever it takes to learn how to live smarter with fibromyalgia? It can be done. Not every day will be perfect yet when we use enough of the right tools, we can affect healing and have a sense of satisfaction in our choices to live, think and function at a higher level. Continue to believe in your magnificence and follow the fibromyalgia natural treatment protocols that I describe throughout this website.
Living with fibromyalgia requires that we adhere to our body clock. The body clock is the internal rhythm that supports our daily functions. Why is adhering to our body clock so important? Because when we do, we naturally support the many systems in the body that correlate with fibromyalgia, especially the nervous, endocrine and immune systems. Optimal health in these systems can at least decrease symptoms, inflammation and levels of pain.
HGH or Human Growth Hormone is essential for good health and is secreted at night during sleep.
HGH controls everything from metabolism to how our bodies age. There is a reason for lightness and darkness and nature has built this intelligence within every body. Actually, it’s within our cells.
During the light hours of the day our bodies are more in tune to digestion, assimilation of nutrients and creating the energy required to handle our daily activities. During the dark hours, our body is in need of regeneration and this can only take place when the body is resting and in deeper phases of REM sleep.
The pineal gland (eye level in the brain) is a producer of both serotonin and melatonin. The pineal gland is activated by the sun and this in turn produces serotonin naturally. You know how much I speak about helping our bodies to naturally produce hormones, right? Well, with fibromyalgia and our extreme sensitivities, it is even more crucial that we produce hormones naturally as intended, whenever possible that is. This is critical for us in living with fibromyalgia.
Then as the sun is going down, the pineal produces melatonin. But we must support this natural function by winding down, turning off lights, computers, etc. For most of us, this takes practice for sure as we are not as “wired” in this day and age to rise and sleep with the sun. Practice makes progress here.
“Stress, stimulants, and caffeine are not the only things that damage the adrenal glands; ‘second winds‘ are also very damaging to the adrenal glands and to the entire endocrine system”
Getting proper sleep is so important when you have fibromyalgia that if all the natural Rxs do not work, you may need to talk with your doctor about trying a non-addictive sleep aid while implementing a schedule to support better sleeping patterns at the same time.
I also recommend buying a pill cutter so you can take only thelowest effectivedose regardless of what your doctor prescribes. Also, with establishing proper lifestyle patterns, any sleep aid should be used as a temporary support and not long term whenever possible.
If you decide to try Melatonin to help you fall asleep, just like with anything else, try taking the lowest effective dose. Start with 1mg. and see if it helps you fall asleep within half to one hour of taking. If that is not sufficient, try 1.5 mg. Then up to 3mg. if needed. Some formulations go up to 10mg. Melatonin is still a hormone, and we want to use caution. If you have an auto immune illness, talk with your doctor before using melatonin.
Try using a melatonin oral spray, which will bypass the liver and be better utilized. These are very cost effective.
How about a relaxing bath before bed to wind down and calm the mind and adrenal glands? A good recipe might include 1 cup epsom salts, 1/2 cup sea salts and a few Tbsp. of ginger root powder.
There are also many sleep CD’s on the market and some use various sounds and vibrations that can aid in helping the mind and body to relax. The key is taking the time to wind down long enough before actually getting into bed.
Many of us are busy and working to get everything done in the evenings, but the problem is when our second winds are allowed to come in. After too many ‘second winds‘ we lose touch with HOW to wind down and this only perpetuates fibro symptoms.
As I mentioned above, during the daylight hours, our body is very in tune with digestion and that is the only time we should be ingesting food. We have the most digestive fire during lunch hours, about 11am to 3 pm. It is never a good idea to skip lunch. This can be hard on the digestive system and the gallbladder.
Try to eat your heaviest meal during this time of the day and work to eat lighter dinners if you do not already. Or eat two smaller meals in the afternoon, say late morning and then middle afternoon. Avoid eating at night or after the sun goes down if at all possible. Of course, if hunger is keeping you awake at night, then a light snack, preferably easy to digest like fruit would be most ideal.
Avoid too much protein after 5 pm as this takes much longer to digest. A good suggestion I like to give is to use your protein or animal protein as a condiment at dinner, for instance, chicken or salmon pieces on a salad.
Setting a schedule for bed time can be challenging when living with fibromyalgia, and yet it is also the most essential. Try to first utilize natural Rxs if sleep does not come easy.
Herbs, low dose melatonin or amino acids such as glutamineand glycinehave been shown to increase levels of human growth hormone, one of the hormones that is responsible for healthy sleep patterns, metabolism and energy levels. Remember also that morning sun or light is also an essential Rx for re-setting the internal body clock (detailed in protocol summarypage)
Not everyone does well with oral melatonin. If you take melatonin and find yourself waking up after only a few hours of sleep, you may need to reduce the dosage or talk with your doctor.
Another tool we can utilize is eating meals on a regular basis and getting in some form of safe and effective exercise. As a fitness trainer living and working with fibromyalgia, I have found that afternoon is often the best time for more intensive exercise while morning is best for a walk with the dog, friend or family member to get the blood flowing and reduce stiffness.
You see, it is essential to know your body when it comes to all daily activities including exercise. It might not be right for you to get up and exercise first thing in the morning. You should never try to adapt to some “ideal” in terms of daily activity. I find that our joints and muscles will respond better with afternoon or even early evening workouts.
You might hear people say it’s not good to exercise too late in the day. But with fibromyalgia, I truly believe, the later the better, just keep it within two hours of bedtime. In fact, if you are incorporating any amount of yoga or tai-chi moves, then all the better to help with sleep issues. Just give yourself enough time to wind down after workouts of any kind.
If adrenal issues are challenging , be sure to use adaptogens such as Ashwagandha, Vitamin C, Keto-7 DHEA or other means of adrenal stress support so that exercise will work for your body and not against it. This will again support the body in winding down properly. The body clock is meant to support us yet we must adhere to these few key principles within our daily patterns to create the most functional life possible while living with fibromyalgia.
Do you have ongoing and chronic anxiety symptoms due to the complexities of living with fibromyalgia?
With over-stimulation due to stressors, noise, lights, environmental toxins, it’s no wonder that fibromyalgia can bring with it increased alertness that leads to anxiety.
Symptoms of anxiety include rapid pulse, chest or head pain, sweating, temperature intolerances, increased adrenaline, insomnia, brain fog, higher than normal cortisol levels, gastrointestinal upset and more.
With fibromyalgia, this could also lead to flares and an increase in severity of symptoms. I believe that anxiety is often mistreated because of underlying issues and stimulation factors that are overlooked.
It is even mistaken because of another reason. You likely know this, but in the older days, we used the word “anxious” to describe excitement. It might be good, bad, or indifferent; your body cannot always tell the difference.
On our “MindbodyScience” page, I explain the body’s natural pain response. I’ll repeat it here for clarity.
The pain signal is first processed by the Brain Stem (our Fight or Flight Center) that connects directly to the nerves of the spinal cord. It creates an involuntary withdrawal from the pain source.
The pain signal is next processed by the Limbic Brain (the seat of our emotions) which may add an emotional quality to the response. This is particularly true in the case of unrelenting chronic pain.
Finally, our Frontal Cortex begins subconsciously planning how to minimize the pain usually by initiating an “alert” state.
It’s intended to prevent us from repeatedly touching a hot stove for instance; however, when pain is chronic (the same as repeatedly touching that hot stove) as with fibromyalgia, that alertness becomes hyper-alertness and leads to anxiety.
Many people today are looking for a quick fix to get their anxiety and stress levels under control. The problem is that the quick fix is often in a medication that can easily add to the list of side effects.
And then, if that initial medication is not working, they might want to up the dosage or add another drug to ‘help out’ the first drug. That makes no sense at all, really.
We can too easily become dependent on food, recreational drugs, alcohol, shopping, or some other addiction to “calm” the anxiety.
In my case, although I never took drugs for anxiety (and believe me, there were times I really wanted to) I did go through a phase when I was over utilizing massage therapy to help me relax. Sounds like a good alternative UNTIL I realized I could not afford to do that on a regular basis.
Let me tell you, when we discover that balance between STILLNESS and MOVEMENT, we have discovered a true gift. Oh, and as I often say, protect your subconscious. That is what we do here.
Many studies have been done on the use of both effective exercise and meditation to control anxiety and stress. Getting out of our ‘comfort zone’ can be one of the best stress relievers ever.
You wouldn’t think so in the moment, but studies also show that people who work at home are more prone to disease. I believe this goes for anxiety and fibromyalgia as well.
Social anxiety disorder is very common in people with fibromyalgia. Feeling different or “defective” in any way can lower self esteem. It is very important what we do during our “alone time“. It has been shown that excessive TV watching can decrease self esteem and lead to more social anxiety.
Therefore utilizing the tools below and in the summary protocol can be effective in controlling social anxiety. Although it is important to understand that throwing oneself into a group situation in order to deal with anxiety “head on” is not always a good option and can ultimately lead to more withdrawal if tools are not implemented consistently.
Below is a CD for anxiety symptoms (from Health Journeys) that may be very beneficial.
Movement and structured exercise are still the most effective, non-invasive Rx’s for anxiety. Remember that you don’t have to “bite off more than you can chew” in terms of exercise.
The point is to start. Anxiety symptoms may not decrease immediately. We have to be consistent. Endorphins will also increase as greater levels of conditioning are attained. (Refer to my Sitemap)
Meditation/Prayer is FREE and can be done at any time. In my protocol I suggest meditating for 40 minutes per day; that is 20 minutes, 2X per day, once in the morning, and then later afternoon or evening.
I believe we can all find 20-40 minutes. I also highly suggest reading “The Power of Now” by Eckhart Tolle, for effective ways to stay in the moment. This book is listed on my Resources page and is an excellent resource for mind body health. It has given me great insight and clarity about the connection between the pain body in fibromyalgia and mind body work.
Deep breathing is also an essential tool to relieving anxiety. There are many techniques to breathing, the key is to find and practice what works best for you. I like to take about 10 minutes for intentional breathing; breathe in and hold for a few seconds, then really exaggerate on the “out” breath and focus on letting go of anxiety, stress and negativity.
Also, breathing in and out through the nostrils is great for balancing the adrenal glands. Or, alternate with mouth breathing and nostril breathing in the same session.
If you follow here in the website, or on either of my two facebook pages, you know that I often talk about safe and effective exercise. This is well verified for increasing our quality of life and decreasing overall symptoms in fibromyalgia. The key is that it must be done properly.
Some natural Rx’s that can help to take the edge off while being proactive in reducing anxiety symptoms include:
GABA, Theanine, Passionflower, Valerian, the Vitamin B complex, and a variety of adaptogens such as Rhodiola, Ashwagandha, Ginseng, etc. It is also important to note that 5-HTP can increase anxiety in some people and melatonin is not always acceptable for people who have auto immune conditions on top of having fibro.
Can I tell you something? Supplements can be great, but they won’t do much if we don’t use the other tools, if we don’t find that balance between stillness and movement that the body needs to function properly.
Proper sleep is essential as well and I often refer to it as the number one tool, yet those of us with fibromyalgia know all too well how lack of sleep can really set off symptoms.
Anxiety is intensified in an already vulnerable person who is not getting REM sleep.
Cortisol levels are higher and reaction times are greatly decreased when quality sleep is not attained.
Genesis Today Magnolia bark For rest and relaxation. Helps to lower and balance cortisol which is often abnormal in those of us with chronic illness or any auto immune illness where the body is in a constant fight or flight mode. Safe and natural.
Using a weighted blanket has been shown to reduce anxiety and balance the nervous system. Don’t get the wrong idea, his doesn’t have to feel heavy to be effective. Read more here about using a weighted blanket for anxiety and helping you to get more restorative sleep with fibromyalgia.
If you have the co-condition MCS, Multiple Chemical Sensitivity, you may have symptoms when you are exposed to toxins of any kind. For many of us it is the immediate area around us.
People wearing fragrances, cleaning chemicals being used, or air fresheners (which do nothing to “clean” the air, they only make it more toxic due to synthetic fragrance. This is the deception of the industry. Fragrance does not clean.
Many of us with Fibromyalgia have interrupted sleep patterns and therefore this tool is often easier said than done. See my “Body Clock” page on sleep help. Many recent studies have shown that 7 to 9 hours of sleep are required for good health and reduced anxiety symptoms.
Also, there are several studies that indicate that more than 9 hours can be detrimental, but I disagree because if you are getting good restorative sleep for 9-10 hours, then that is what your body needs, and I believe it can vary.
One of the highest priorities we address here in the website is chronic pain management. We have many articles devoted to specific areas of pain and symptoms within fibromyalgia and co-conditions.
And, even though fibromyalgia is unique in how it affects multiple systems in the body, we are not alone when it comes to “managing” pain; over 100-million adults in the United States suffer with chronicpain. Additionally, 80% say they are affected by depression because of the incessant pain.
Today, I want to give you another way to look at the chronic pain and symptoms of fibromyalgia, and a new way to deal with it that can improve your quality of life. Let’s start by breaking down the pain “experience” into components.
First of all, a meditation teacher, Shinzen Young, developed the following equation:
What she is conveying here is that the more you “fight the pain” or run from the pain and symptoms, the more you will suffer. We must face our fibromyalgia condition and accept it, but without being defined by it. After all, it is a fact; it does exist, and we must recognize it for what it is and only what it is – no more, no less. This is the first step towards my approach to chronic pain management and controlling our “suffering”.
Why is this step essential? It is essential because with chronic pain conditions, most of us really don’t distinguish between pain and suffering, and that is pretty normal. But, if you think about it, they are very different things. Chronic pain management requires that we understand and accept the differences.
By taking responsibility, we lessen our suffering. Unfortunately, the world around us is very full of “misery loves company” and this is not a good thing. Focusing 24/7 on our chronic pain and symptoms will only cause them to grow. Remember, what we focus upon increases.
I discuss the elements of our pain response in the “Mindbody Science” page. If you remember, I said the pain signal first reaches the brain stem where the “fight or flight” reflex response is initiated.
Then, the signal passes thru the limbic area of the brain where “emotions” are added, and finally to the cortex where subconscious or conscious “planning” takes place aimed at avoiding more pain.
In the case of chronic pain the planning doesn’t work so hyper-alertness results leading to anxiety and is often accompanied by depression.
Now, let’s break down “suffering” even further. Since the pain at any given moment is pretty much a static level, let’s look at “Resistance”. If you think about it, you’ll realize that it has two components:
The first component of “Resistance” is the emotion, anxiety, that was added due to the body’s fibro pain response. Remember what I’ve told you about how your mind body handles pain. Emotions are always easier to deal with when we understand why we’re having that particular feeling.
In this case, this is a natural pain response; however, we know our fibro pain well. We know that we have fibromyalgia and will have fibromyalgia. We know the unpredictability of its pain.
This is why I sometimes say, “embrace your fibro”. Remember the quote from “The Godfather”, “Hold your friends close, but your enemies closer.” Facing your fibromyalgia is empowering. Our sufferingcan decrease. Not facing it will only increase our symptoms and take away our control.
By lessening the degree of “suffering” we can then build on greater levels of wellness. It is crucially important that we not approach this as all or nothing.
The second component of “Resistance” is also the emotion anxiety; but now, rather than being part of the way our body is wired, it’s due to our worry about the “future outcome or result”. For example, let’s say you’re experiencing really bad fibro pain and the last fibro flare lasted several days.
But, tomorrow morning you and your spouse are supposed to drive several hours to the coast for an extended weekend mini vacation. Your spouse really needs this time away because of extra stress at work. This becomes an element of your “Resistance” because the last thing you want is to have to cancel out the trip. But, stop and think about what you are doing to yourself in the moment:
You don’t really know that you’ll have to cancel. We all know that our fibro pain “waxes and wanes” and getting out of our current mind and body experience might just be the best thing for us.
What would fibro–girl suggest? Which of her protocols have worked in the past for you? Be proactive. Maybe you can lessen the pain severity.
Finally, even if we do have to change plans, it is essential that we not get overwhelmed by negative experiences, but that we learn from them.
My point is the “outcome” portion of “Resistance” is often hard to predict. Anxiety and stressing out ahead of a possible outcome is wasted time and emotions. It may never happen, and if it does, there may even be a “silver lining” to which many of us have attested.
In my case which was this very situation, my husband figured out that I was having a flare, and he comforted me and told me he had canceled our trip.
I had not known previously that he understood my fibromyalgia. From that point, I never had to feel alone with this disease again. That was a gift to me; it was my “silver lining”.
Again, it is not all or nothing because the silver lining is what we build on.
What you are doing here is what I call “Intentional Intervention”, one of my key tools for chronic pain management. I talked about the power of this process in controlling your fibro symptoms, particularly pain, on the “Mindbody Science” page.
I give an example of this process with which we’re all familiar: Lamaze natural childbirth. This process has been verified in many studies, and I wrote about one amazing result uncovered by Harvard researchers in their study of “baby monkeys”.
So let’s see where we are now with the “Pain Formula” for chronic pain management:
Anxiety from our obsessing about possible future outcomes or impacts
and by shedding light on each of them we’ve reduced their magnitude substantially. Consequently, our “Suffering” is much reduced.
Remember that in the Bible, St. Paul said, “Everything is shown up by being exposed to the light, and whatever is exposed to the light, itself becomes light.” This is one of the most powerful tools in my fibro toolbox.
We all know the negative effects of stress and how quickly this can bring on pain and symptoms. Coping well with fibromyalgia means consistently learning and applying techniques that will lessen and mitigate overall symptoms..
Not that dealing with stress effectively will cure all that ails us; yet, it is an essential step if we want to experience greater levels of well-being and healing.
How do you deal with stress? And could you do better in this area? I think we all can. Let’s focus on a few of the essential, non-invasive stress remedies for coping with fibromyalgia.
Did you know that people with a chronic illness such as fibromyalgia tend to be shallow breathers? An important part of coping with fibromyalgia is deep breathing. It has been said that a lack of adequate oxygen intake through stress or unintentional breath holding can exacerbate pain syndromes in the body. Especially in the upper body.
Take some time every day to go to a place that is quiet and practice deep breathing techniques; if you have previously learned your own, use them. I prefer to do any kind of deep breathing lying down on back with knees bent.
I use a simple technique that involves breathing in and then holding for a count of about 5-7, breathing out and exaggerating on the OUT breath. Alternate nostril breathing is great for stress as well.
Close mouth and hold one nostril closed, then breath in and out 1-2 times through open nostril. Close other nostril and do the same. This breathing technique is absolutely the best for adrenal stress.
Start out with just a few cycles of in and out and eventually work up to 8-10 cycles. Stop if you start to feel faint or light headed. This stress reliever can be conveniently practiced as part of our next and most important stress reliever – meditation.
Meditation will not only calm your mind and body, it will have a significant effect on coping with fibromyalgia pain if done consistently with a positive attitude towards the outcome. Follow these directions or take a class locally.
Try not to force anything; meditation is not about being perfect. To start with, plan on about 20 minutes in a quiet, isolated room.
Most of all, do not try to practice meditation while already in a stressful state. This needs to be practiced while relaxed. Meditation is not a fix; this is a “practice“
Do this twice a day, morning and evening. After a few sessions, you’ll find that 20 minutes is more than enough time and you can cut the time to 10-minutes when time is a factor OR lengthen the time as your mindbody becomes more conditioned to the relaxation response.
You must be undisturbed by the kids, spouse, or even a loud TV the family is watching. There are different forms of meditation. We find observational type of meditation is more calming to the body than trying to just sit and listen to your thoughts. Studies have also confirmed this. We must be intentional.
Hang a “Do Not Disturb” sign on the door if necessary. You can use a soothing piece of music to block out sounds of the family if you want, but, no lyrics, please. You’ll also need an alarm clock or other means of knowing when the time is over.
Start with the deep breathing exercise described in the previous paragraph. The deep breathing will release endorphins and possibly serotonin – the pain relieving and calming “chemical messengers“, respectively that I talk about in Mindbody Science.
Now, think of a calm, beautiful place you’d like to be. Really focus on it in your mind. If you have trouble at this point, don’t panic. This is a process you will learn, and it will become easier if you are consistent with it. Now, you must relax, and you are going to do that by imagining you are in that peaceful place.
Then, focus on your toes; start with the big toe on each foot. will it to relax. When it does, move to the next toe. Get the idea? Don’t hurry. Relax the foot, the ankle, the calf and so on until you’ve moved all the way to your head. Slow down here. Relax the jaw, the eyelids, the ears, and finally the scalp.
Now, if you read Mindbody Science, particularly where I related the researcher’s findings regarding the baby monkeys, you know that trauma can be and often is stored in our bodies, not just in our minds. It causes real physical change (actually deformation) in our cells; but, this change can be undone.
That’s what we’re about to do, and it is one of the most important tools you’ll have for coping with fibromyalgia.
Thru Intentional Intervention The Effect of Negative “Memories” Can Be Reversed
Let’s discuss how you can intentionally enter into the conversation taking place with the chemical messengers at the cellular level in your body. Remember that coping with stress is coping with fibromyalgia. There are many negative emotions and traumas stored in your mindbody; some from the day to day activities of your current life and some from past experiences.
For the quickest, but temporary, relief we’re going to focus on your current life issues first. Strive to do this in a non-judgmental way. This is very important. When you reach your meditative state, think of the negative emotions you experienced recently.
Try to be an observer in the balcony watching the negative event taking place on a stage. Know that when you participated in that event you encouraged the receptors on your cells to shrivel up and become deformed.
And, it caused a chemical messenger to trigger the release of cortisol from your adrenals. Cortisol floods your body and causes inflammation all over. Now, your immune system sends out its army of fighters to attack the inflammation; but, there’s so much inflammation it depletes the immune system’s resources. Now you are open to bad things happening such as viruses, bacteria, etc..
And, there are always tiny cancers that the immune system normally deals with successfully, but in its weakened state maybe not this time! Are you getting the picture?
Was this recent negative event (anger, hurt feelings, feeling pressure because Christmas is approaching and you haven’t finished your gift shopping, sorrow, and one of the worst – self pity or the “Why me?” feeling that many of us have experienced) worth what I just described? That description was accurate; it is scientific fact!
These “soft” traumas happen to us often in our lives. We must learn to deal with them in a way that prevents the damage to our mindbody. The emotions generated during these negative events are literally stored in our organs, soft tissue, skin, etc. They may be small individually; collectively, they can be very destructive.
Now, we’re going to take a big step in coping with fibromyalgia. After a few weeks, you will get tired of improving for a short while only to have the “stressors” come back. Then, it’s time to go deeper. At this point, you should be getting better at avoiding or controlling situations that can hurt you in your everyday life. So, now move further back in the past. Spend some time with memories; maybe elementary school or later or some major event with your parents like a vacation.
Or, maybe like me, your parents had your home remodeled when you were young, and the associated toxins (paint odors, formaldehyde, etc.) were overpowering and gave you headaches. You are looking for traumas. Don’t worry if you don’t find any.
But, know that there is good scientific reason to believe that suppressed rage, anger, grief, fear, or shame can be at the root of our fibromyalgia. Stored throughout our mindbody, these old emotions cause our pain and other symptoms. It’s not likely that you will be able on your own to actually confront these deep seated traumas without professional help; but there’s no need anyway.
You’re about to learn that just rummaging around with a positive attitude, and being willing to confront them takes the power away from the stress pain and puts you in charge…..yes, really! Continue the meditation, continue to recall past major emotional events, and remember to be nonjudgmental of yourself and others.
Remember that in the Bible, St. Paul said, “Everything is shown up by being exposed to the light, and whatever is exposed to the light, itself becomes light.” Please trust me on this. This process works. Combined with the rest of my protocol, you can dramatically reduce your fibromyalgia pain and other symptoms for long periods.
If, in coping with fibromyalgia, you are consistent in applying these principals of meditation and maintaining a positive attitude regarding your outcome, your mindbody will form new neural pathways and the whole process will become like riding a bike.
Because fibromyalgia can present so many challenges to various parts of the body and brain, it can be easy to reach for the most accessible drug, that being food. It might feel like comfort in the moment, but this will only lead to a viscous cycle in the long run.
If you are challenged with overeating, grazing, eating at night, or using food for comfort, you need to do whatever is necessary to change these harmful patterns. One reason that I focus on structured eating, is because it has so many benefits including better regeneration of every system in the body, and lessening of overall symptoms.
Refer to our Nutrition Tips article to get an idea of the best foods to eat at certain times of the day and then visit many of our stress coping articles in the website to help you better deal with stress. If needed, get professional help if this is something you cannot control on your own. It might also be a twelve step group or a counselor at your church.
Another stress reliever is journaling. The art of journaling in connection with coping with fibromyalgia has been taught by two doctors that I have previously studied. Dr. Sarno and Dr. Selfridge. They have concluded that there is a great mindbody correlation and that feelings of rage or anger or isolation need to be released through journaling.
Dr.Sarno and Dr.Selfridge’s books are both available on the Books/Resources article here in the website. Both essential and shown to be effective when living with fibromyalgia.
Effective exercise is a great way to ‘vent’ our stress through movement. This means whatever is right for you individually. Stretching; low impact, range of motion exercises; and light cardio are very effective at not only getting the blood flowing around joints and muscles but also for centering the mind through focus.
The endorphins produced as one with fibro attains greater levels of conditioning will also help relieve not only stress but also improve mood and reduce pain levels. In fact, the
National-Institute-for-Health-and-Clinical-Excellence in the UK suggests exercise for treatment of mild to moderate depression.
It’s now been confirmed that an exercise session of only 40-minutes can have an immediate benefit on mood. The most consistent results occur when you are undertaking aerobic exercise with which you are familiar.
Our world today is technology based. This is great for many reasons ( that is how you are here now) yet, let’s be sure that we are not spending too much time on computers, cell phones, TV’s, etc.
Regenerative sleep is an excellent stress reliever and key to coping with fibromyalgia. Are you working on getting to bed earlier? We know the negative effects of not sleeping according to the body clock so let’s work on practicing an earlier bedtime. It’s no easy task; I get that.
The fibro body often feels best in the evening hours, and we tend to create a viscous cycle by staying up late. So make this a priority by asking for support from family members, friends ,etc. That is crucial.
Stress relief needs to be priority ONE when coping with Fibromyalgia.
It is not “mind over matter” when it comes to fibromyalgia, no, I like to say “it is the mind and body working together”
I get it. I live it, breathe it, sleep it, and as fellow fibro and practitioner, I am invested in helping all of us live the best life with a complex condition.
Negative emotions do not just go away, they can manifest and perpetuate disease. They ‘settle’ within the body, muscles and the delicate endocrine system as well; especially the liver, gallbladder and thyroid.
These deep seated emotions settle and cause increased pain and stiffness in the muscles and joints.
Adjusting our attitude is not merely attending a few therapy sessions or saying positive affirmations every day and then we are fixed.
No, it is a daily practice. Just like with any habit, we CREATE healthy thought habits or unhealthy thought habits.
For Attitude Conditioning “Practice Makes Progress”
I’ve never heard of anyone attaining greater levels of healing while nursing a negative attitude and outlook on their lives. It just doesn’t work. And that is not how it worked for me.
I had to face ‘head on’ my negativity, my pessimism AND my skepticism about how I might be managing my own fibromyalgia.
I became convinced that others didn’t have it as bad as I did. How could I stay positive when my bones and muscles hurt to the very core? And the environmental part of my illness made it nearly impossible for me to live, function or travel like a normal person. Yes, I had some internal work to do, not merely physical.
I am grateful that I became more accepting of mindbody medicine over 12 years ago, because before then, and as a practitioner in holistic medicine, I had always been too focused on the physical body. These mindbody concepts were not easy for me to accept.
It took me awhile. I didn’t accept it overnight, but then after enough research, I realized that it was worth my time and effort, especially when compared to what I had already endured in my life since a young age.
Being positive doesn’t mean that everything is ok. It does mean that we put our faith in something greater than the illness and put our actions into CREATING the best life possible.
With mindbody conditioning practice, a positive outlook can start to create endorphins. I know, I have experienced this, and it is truly a gift that we give to ourselves through a small amount of time and effort.
By consistently focusing on any positive event, no matter how small, you will begin to change neural pathways.
It gets easier because the neural pathways get rewired in your brain. This approach is really the beginning of behavior modification. I really struggled with this until I finally confronted my “Negative Nelly” and threw her out.
This book is in our resource/books page but it bears a special note here.
A great book by Dr. Shad Helmstetter, “The Power of Neuroplasticity”, explains the concept of rewiring our neural pathways and does so in an easy to understand style. This concept is an extremely critical step in my protocol.
The power of this technique extends even to physical healing. Remember the “monkeys research” I talked about in Mind Body Science?
This technique can actually heal corrupted cells as the Harvard monkey experiment demonstrated. It’s this technique that enables what I call “intentional intervention” in your own body’s struggle with fibromyalgia.
If you latch on to this technique, you are halfway home to achieving many more good days than bad. Shortly, you’ll begin to see the light at the end of the tunnel, and, no, that’s not a train coming back towards you; it’s a new, brighter day.
I like to say..”A smile from the heart is a great place to start”.
This simply means that we are NOT dependent on any outside influences to determine our state of happiness..
Gratitude resides within us. Joy ..Happiness ..truly an inside job.
Now, I awake in the morning, and before I open my eyes, I have a mental image of my heart smiling. This is a ritual with me now. We all need these rituals to remind ourselves to be positive.
This may seem too simple or childish to you, but attitude conditioning (behavior modification) requires the constant practice of the “positive behavior” we’re using to replace the negative behavior.
To get the upper hand on fibromyalgia and it’s related conditions, there’s nothing we can do that’s more powerful, but we must be consistent. If you are, your brain will actually build new neural pathways that affect your fibro body in amazing ways, and the “positive attitude” will become second nature in time.
One day, I was having relatively high pain levels in my neck and upper back, yet my passion, purpose and joy for my life was overriding some of the pain. In that moment, I was actually reducing the level of pain just by automatic, positive, attitude conditioning; endorphins (the body’s own painkiller) were being released and reducing the pain level.
But this occurred only after regular practice of mind conditioning, it didn’t happen overnight. Again, what a gift we give to ourselves when we invest time in our positive attitude; let’s not ever be so skeptical that we prevent our minds from supporting our efforts.
As I note in our protocol: Meditation/Prayer is FREE and can be done at any time. In my protocol I suggest meditating for 40 minutes per day; that is 20 minutes, 2X per day, once in the morning, and then later afternoon or evening. Remember, it’s not mind over matter, it IS mind and body working together.
Taking personal responsibility means we now realize that no doctor, pill, or the best healing plan can do it for us. We must individually take responsibility for our health and well-being. When dealing with Fibromyalgia on a daily basis, it becomes clear that this illness is NOT about taking a pill and simply getting on with our lives. This is a multi-system disease that affects various parts of the body and mind, especially the nervous, endocrine and immune systems.
Therefore, when our environment changes or we are presented with a stressful situation, it is imperative that we draw on our tools and the right attitude to not allow the situation or environment to get the very best of us. I can provide you the “tools”, but the single most important part of your recovery is attitude.
The more positive you are that you are following a recovery protocol that works, and the more determined you are to use your “toolbox” to help you get there, the more quickly you’ll see results. Practice visualization… See the “healthier you” in your mind’s eye. That in itself is taking greater control.
The best tools for use on a daily basis include controlling stress, utilizing our’toolbox’, and planning ahead by using a daily journal/ day timer, etc. Effective ways of controlling stress may be different for each person. I believe in using tools such as meditation, prayer, safe exercise ,talk therapy, and journaling.
Meditation and prayer do not have to be according to someone else’s protocol or book. It may just be sitting in a quiet place away from distractions and allowing the mind to relax, get centered and be open to creativity and greater levels of healing. By practicing this on a regular basis we will develop methods that work for each of us. The key (as I often say) is CONSISTENCY.
Safe and effective exercise is one of the best ways to ‘vent’ through our physical movement. Moving the body is powerful. The body was made to move, and even taking 10-15 minutes to utilize some range of motion exercises can reduce stress and make us feel more in control. And of course, I LOVE this …Work isnt really work when you can find ways to enjoy it, just like exercise isnt work when we find ways to enjoy it as well.
I LOVE helping others find ways to EN-JOY exercise.
Its really about thinking outside the common box as I say. We have to forget anything in the past that no longer serves us in regards to healing. We KNOW we must move and strengthen. We understand that in doing this we can create our own ‘pain killing endorphins’ just as the body was intended to.
What is your choice? Pain killing poison (meds) OR pain killing endorphins (naturally made by YOUR body). We must take personal responsibility. I can say this only because I have been there. So that is why I do this. I have been there since a young age, and its my calling to continue to share all that I can about my experiences in learning to think outside the box, create programs that work AND continue to live smarter.
Its about empowerment AND breaking down walls while reducing pain levels and overall symptoms. Although I dont use the word CURE, I do use the words CONDITIONING and CONSISTENCY.
Talk therapy may be helpful and can also create more accountability which is essential when living with fibromyalgia. A therapist, friend, supportive spouse or support group can help with this. However, I have found that dwelling too much on symptoms or illness issues can deter healing and needs to be kept within limits. Moderation in talk therapy is best. Why?
1. Because what we focus on increases, and we want to be sure we are limiting our time spent talking about symptoms while focusing MORE time on talking about and reinforcing solutions.
2. Because often the answers are inside of us, and while we can touch on those answers through talking, we must be able to then carry that through with proactivity.
For instance, sometimes we have a ‘talk therapy’ session with someone and feel better, but the internal work must continue. We feel better in the moment and we may not have finished the’ inside work’.
And that is where journaling comes in. Deemed one of the most effective ways to control the stress and fibromyalgia symptoms by various doctors including Dr. Selfridge and Dr. Sarno.
It may seem like too easy or simple of a tool to be that effective and yet it has been proven to work especially for those of us dealing with Fibromyalgia.
Set aside some time every day to journal, plan, meditate AND move, and find that your well-being increases through proactivity AND consistency. This is how we take personal responsibility…
