Fibromyalgia syndrome causes widespread pain and stiffness in the body which gets worse as the day progresses, leaving you feeling weak. This syndrome can have a huge impact on how you lead your life on a day-to-day basis. A range of treatments are usually prescribed for long term management of fibromyalgia pain including physical therapy, psychological therapy and drugs. Below are some useful coping techniques to help you manage the pain on a day-to-day basis.
That clear liquid we take for granted every day can actually help to relieve the symptoms of fibromyalgia. Did you know that fatigue and headaches can be caused by dehydration? Our adult bodies are made up of approximately 70% water which evaporates through breathing, sweating and other natural bodily functions. Drinking water helps to flush all the toxins through your liver and kidneys and out of the body. Aim for at least 8 glasses each day – being hydrated will help to fight off fatigue. If you don’t like plain water try a squeeze of lemon juice or lime to add some flavor.
Fibromyalgia sufferers tend to have disturbed sleep – research has shown that sleep deprivation can cause widespread pain and chronic daytime fatigue. The key to reducing fatigue is quality sleep. Unfortunately, it’s a double edged sword as the pain makes it harder to sleep but sleep helps to relieve the pain.
You can encourage a better night’s sleep by setting a regular time for both going to bed and getting up each day. Make your bedroom a cool, dark, distraction free space and avoid drinking caffeinated drinks in the evening. If you feel the need to use a computer before bed you should try and restrict it to at leapt an hour before you go to sleep. If you find your thoughts are what keep you awake you can try keeping a notepad beside the bed and write down the thoughts you have and listen to relaxing music to unwind your mind. This is an effective technique for reducing anxiety.
A study in Rheumatology International (2008) confirmed hydrotherapy as a method of relieving the painful symptoms of fibromyalgia. Warm water helps to circulate the blood, reduces the pressure placed on joints and helps to relax the muscles (and the mind). Whilst a hydrotherapy pool isn’t a luxury available to everyone on a daily basis, instead you could have a long, warm bath in the evening to help soothe your muscles.
We’re not suggesting that you go and sign up to a 5k race, but research has shown that gentle exercise plays an important role in helping to break the pain cycle, reduce stiffness and improve the symptoms of fibromyalgia. If the pain is bad, it may not be possible to exercise much but starting slowly with a few easy stretches, then working your way up to doing more is a good way to ease into it. Gentle exercise like yoga, walking or swimming will all increase your heart rate. Start out slowly and for short periods of time, then as you are able, work up to 30 minutes a day if you can.
I am a retired Author and Producer of large creative events and most recently a Paper Maker, Sculptor and Workshop Leader. My husband always said that I metamorphosis at various times throughout life. We married very young and have three children and four grandchildren.
I was first diagnosed about six years ago. Gradually as my Fibromyalgia symptoms became worse I have had to learn to give myself permission to simply play with materials in the studio and not feel I have had to achieve anything which I have found extremely difficult and I have been very grateful for friends who have encouraged me through playing with me so that occasionally I can make again. Even if I don’t feel like it, I do recognize that creativity is one of the key healing elements in making one feel more uplifted and human.
I’ve been going to start this article many times but each time I was about to commence the dominant worst characteristics of my Fibromyalgia change, flawing me and causing me to stop and draw upon inner strength to refocus and start writing yet again!
I have not tried to use medical language but leave that for the experts! Also, I’m never very sure on some aspects whether the medication that is helping some of the more serious symptoms are helpful with others but again rely on expert advice.
Of course, all the other symptoms just keep perpetuating and even multiplying at times over the years and sometimes to me even seemingly replicating other diseases but I will come back to these. Upon reflection over the years I consider the worse aspect living with Fibromyalgia is the aloneness. Nobody actually sits down with you and says “now tells me what is it like living with Fibromyalgia?” Nobody. People will say how are you today? But that is embarrassing. Do you really want to be known as someone who complains all the time? No! So, to inform a little you just mention localized pain and weakness sometimes.
When you have a medical appointment, you pick out the worst aspects at that moment of time and it is those that get treated but I am fortunate and have an excellent medical team who’ve heard them all before and so have an overall picture.
Each day is a challenge and current severe pain areas are in my arms, shoulders, neck and in mostly in the top and back of my head. I also have ongoing very bad pain in my back and hips which is brought on by standing mostly at the kitchen sink after a few seconds, walking or any movement in fact. Pain is extremely unpleasant and can cause a lack of functioning but it is not something I am frightened of and do not therefore retire to my bed. I do get up in the mornings as I believe in moving very strongly and rest between moving. This has been a problem in the past with other extreme health conditions so I try to gage the level sensibly! At the moment I am not getting the pain in my legs and feet and toes only normal muscular after exercising. Neither in my hands and fingers. My toes have pins and needles. The shooting pains particularly in my breasts and stomach are also not occurring.
Starting at the top of my body sleep has been a very difficult issue and until recently due to medication I’ve only been able to sleep on average about 4 hours a night, now I sleep a little longer. I haven’t been able to cope with the computer for longer than 20 minutes at the most without feeling stressed or having a brain fog. Neither can I cope with flashing lights, bright light or loud noises and can feel dizzy easily. Memory loss is embarrassing to say the least.
I have awful indigestion although I eat little and very slowly and I frequently feel sick. This seems to be felt through heartburn or coughing. I am breathless very easily. I have gradually lost my enjoyment of food. I feel as if I have a urine infection most of the time which again interrupts the night as I get up between 5 to 7 times a night and can’t go out without stopping frequently. My vagina is so sore and painful and sexual intercourse has been out of the question over the last few years.
My body temperature fluctuates excessively at times and for the first few years I felt hot all the time which was unusual, then this changed (which may have been due to medication I don’t know) to frequent hot flushes even if I want to go to the toilet and always at night time so feeling very menopausal. I have never been a sweaty person but during these very warm times I do sweat and it is quite sticky unlike usual sweat. It can feel as if sweat is trickling down my legs. I can go from very cold to very hot within seconds. Patches of my skin can sometimes feel as if they are burning.
I experience extreme itching all over my body at times and this can for me exceed the pain as it is so tormenting. Other times it just on my head, back areas and leg areas. Also. It can feel quite separately that there are insects crawling under my skin often in my legs. Another sensation is that I have experienced in the past is similar to shingles with similar stripes appearing that can be painful and itchy on my back and under my breasts for a few days.
I also woke up one day with a red rash on one eye which looked as if I’d been punched in the eye preceding a black eye and was told by a friend who is a medical officer to go straight to A&E where they had an Eye Hospital as my sight kept coming and going. They didn’t know what it was but said I should contact them day or night if necessary. It took nearly a week to completely disappear. My eyesight does occasionally waver and my eyes feel dry and itchy all the time.
I also bruise very easily sometimes as red dots which turn blue and other times as a bruise that spreads.
Normal tasks like cleaning one’s teeth proves very painful whatever I try to alleviate backpain and having a bath is no longer a pleasurable experience so I always shower. This again means inwardly priming oneself up because of the effort taken particularly if I wash my hair. Do I try to keep my arms up in the air or do balance them against my body and bend right over which is going to prove the easiest on that particular day? Of course, not all days are this bad.
The frustration of being so weak was where I started and it was some time before diagnoses when I complained about pain too. One still hopes to grow stronger through exercise and it is wonderful to no longer be in a wheelchair thanks to meeting Dr Jenner who promised to get me into a better place which indeed he has and through his advice, medication, physical programmed within a year my wheelchair was stored in the attic! Together with my osteopath Victoria Latchem in Dartington, Devon where I live, they are rocks and I look forward to future times of accomplishing the peculiar things on my bucket list!
Each day no matter how I feel I always determine to be:
– up and dressed no later that 9am and try to be earlier than this
– make a list of tasks I want to accomplish even if some go over to the next day
– go for a walk no matter how much pain knowing that gently moving the muscles will help for the next day
– exercise if possible
Strategies are important too like doing the vegetables or similar jobs sitting down at a table or on one’s lap watching the TV to distract from discomfort.
However, with the added stresses of Covid–19 the fight to be positive is more difficult and depression is now an issue which affects me as an artist but also in the home. People are an antidote even if on zoom.
I could not cope without my wonderful husband who does know, asks questions and understand as much as anyone can what it is like to have Fibromyalgia living with me every day although he may dispute this. It is very difficult to see someone you love suffer and get frustrated even if they don’t say anything. I would almost say it is worse for him than me. He became like a carer when I deteriorated and therefore, I would say that if I was on my own further strategies would be necessary.
New research was carried out by healthizes in order to better understand it’s fibromyalgia community members. The online poll sampled 671 people, all diagnosed with fibromyalgia and the results have provided a valuable insight into the connection between fibromyalgia, depression and anxiety.
The healthizes survey revealed that the majority of fibromyalgia patients are also diagnosed with depression. Figures show that more than 63% of those surveyed stated they had been diagnosed with depression and 58% with anxiety.
The connection between the symptoms is a reciprocal one in that one makes the other worse. One person surveyed commented: ‘I have dealt with doctors, friends and family members that don’t even bother to hide their doubts, and even dismiss my symptoms and daily struggles.’
Of those surveyed, nearly 30% had experienced pain for five or more years before receiving a diagnosis and a surprisingly small 8% received a diagnosis within a year. Raised awareness of fibromyalgia could help to decrease this timeframe.
Those suffering with fibromyalgia and depression and/or anxiety should look to focus their efforts on making sleep a priority as well as getting regular gentle exercise and eating healthily in order to help improve the physical symptoms of fibromyalgia as well as mental health.
Happy New Year! I hope everyone had a super spectacular stress free holiday season.
So sorry that I disappeared but it’s been a rather extended round of not quite major and not quite minor flares… hmm maybe I’ll call it a “round” of flares.
No, I’ve got it! The spinning wheel of stress n’ pain; spin it while you sleep, and wake up in the morning to a stressful, painful SURPRISE.
Not all bad though, was busy with Christmas which I mostly did get to enjoy and I’ve been busy working on a secret project. It’s been fun but the stress has knocked me for a loop (ok so really, it’s been many loops). Hopefully tomorrow the stress ends, and I can start to work on the fun part. I’ll get back to you on that.
Have I told you lately how much I blooming hate the agony that is typing? Anyway, I think maybe I’m whining a wee bit too much. Pretty sure that isn’t what you’re wanting to read. So, enough of that!
I did want to say a little more about stress though. I know you’ve heard this before, but please please please be kind to yourself. STRESSkills. I’ve just watched this silent killer attack two people who are very important to me. It’s dangerous and it destroys lives.
I know, I know…I’m one to talk. For three years (well my entire adult life really) I’ve been trying to learn how to deal with stress, how to let things go, and especially how not to stress myself out.
I’m not there yet, but I am much better at dealing with stress than I used to be. I will no longer allow anyone to have control of what I am feeling. The power over my emotions is mine and mine alone.
This was sooooo not my intention, babbling on about stress but well as usual, once I get going you just never know what direction my rambling will take.
Now that life is about to be back on track, pain, and all I plan on doing better. My goal is to post more regularly on the Facebook page and to have something new on the blog at least once a month.
Ta ta for now and wherever you may be I wish for you to live your life stress–free. Hmmm, ok I’ll make that a wee bit more attainable…
I wish for you to live your life almost stress-free
We all want to start our mornings off on the right foot, but it’s not always easy when dealing with fibromyalgia morning foot pain!
The pain we experience and its severity often varies from morning to morning. We cheer on low pain mornings and wish we had the ability to levitate when it is severe.
While there may not be a cure for fibromyalgia, there are ways to reduce morning foot pain that are easy and won’t break your bank account.
Whether from a change in season or the cool breeze blowing from your air conditioner, cold temperatures often trigger foot pain. Cold and rainy days are guaranteed to increase the pain I experience in my feet. One easy way to reduce morning foot pain is to warm those puppies up!
Option number one is to sleep with an electric blanket. I overheat easily in my sleep and won’t sleep well with one on throughout the night, but I love running it for approximately 15-30 minutes while I slowly wake up on a frigid morning.
My second suggestion is actually my favorite because I live in southern California, and there really isn’t very frightful. Being the sweaty Betty that I am, a heated blanket isn’t ideal, but slipping my tootsies into an electric foot warmer, or under a heating pad is perfect!
Either way, options one and two make it possible to comfort your feet without having to leave the bed.
Another option is if your spouse gets up before you, they could fill a hot water bottle to place between your feet.
I love a good reflexology foot massage! It goes beyond releasing tension and pain in my feet, it also reduces pain in other areas of my body. While I haven’t been able to achieve the same results when doing it myself, I have felt and heard a release in tension in my spine, neck, and hips during the foot massages I receive from my husband.
It would be amazing to get a professional reflexology foot massage daily or even weekly, but it’s not realistic. Most health insurance companies do not cover this type of therapy and frequent massages can get quite pricey. And let’s get real, you wouldn’t be reading an article about inexpensive ways to reduce pain if money weren’t an issue. That is why I suggest getting your partner on board to learn about the different pressure points or purchasing a foot massager to enjoy at-home massages all the time.
When it comes to foot massagers, I recommend spending a little more on an electric version that provides a deep tissue massage for your feet and ankles. I never realized how much tension I held in my ankles until my husband began massaging them. Models that also include your calf muscles are even better!
The only reason I would not recommend a reflexology mat or any version that requires you to apply pressure is that we have become so used to holding back when we feel like something is going to inflict pain that we won’t put enough pressure on to achieve the relief our bodies really need. With that said, I know others who say that they are quite happy with them, I am just not one of them.
We pre-treat stains because we know they will not magically disappear overnight. So why is it that so many of us are resistant to pretreating our chronic pain?
Fibromyalgia is not curable, meaning that the odds of waking up pain-free one morning and never having to worry about our feet hurting are slim to none! Although I began experiencing fibromyalgia relief from treating my chronic pain with pemf therapy three years ago, I still experience flares that no machine, pill, or plant can control. However, because I am proactive and pre-treat the areas I know will be affected by weather changes and activity, I experience lower levels of pain less often.
Pre-treating pain areas may feel like a waste of time or a hassle when first practiced. But, if you stick with it, in time you will begin to notice a lower level of pain. Less and consistent pain levels are easier to work with and around. I don’t have to be pain-free to be productive. I just need to be in less pain.
A few ways I pre-treat my foot pain before going to bed include but are not limited to:
Note that I do not do every treatment each night. I mix it up. This includes the types of lotions, oils, and balms I use. The reason for this is that in my 20+ years of battling chronic pain, I have learned that over time when repeating the same treatments every day my body builds a tolerance, and the treatments become ineffective.
If you haven’t gone through your shoe closet and weeded out pairs that are too tight, rub the wrong way, pinch, do not provide support, or do not have cushioned soles, it is time to do so!
Your active and dress shoes should all provide comfort as well as to adapt when a flare causes tendon and joint swelling. We have no idea when and where a flare will strike. Sure we could always carry a backup option, but as I have learned, it is easier and less stressful to leave home in a pair that will adapt.
What I wear on my feet at home is no different. My feet are happiest when I wear slippers that are padded with memory foam that isn’t too thick that I can’t walk right, snug enough to walk comfortably in, and yet loose enough to allow for any swelling that may take place.
Finding the right shoes and slippers may feel like a daunting task, but trust me, once you find a style and brand that you can wear all day without increasing your foot pain, you will easily be able to spot what will or not work in the future.
While I may have loved big, heavy, and clunky shoes in the past, they were all donated years ago. I learned long ago that any pain that could be avoided is always worth the effort.
You may never again know what it is like to live without pain in your feet, but with some changes to your footwear, bedtime routine, and how you address pain, you could experience less pain on a regular basis.
The key to whatever you try is consistency. Only addressing pain when it becomes debilitating or when you can no longer tolerate it isn’t enough. A daily and weekly plan that is adhered to is what will result in a reduction of daily pain on a regular basis.
We have all heard the sayings such as “the road to hell is paved with good intentions” or “if not now, when?”
I know that for me personally over the years I have had so many good intentions particularly in relation to handling my Fibromyalgia. Unfortunately, as always, something cropped up to throw me off track, an excuse or a reason which seemed very valid at the time. The reality was, the time wasn’t right for me. It never was! I wasn’t in a place that wanted or allowed me to take control. Time and time again I started something only to give up and ultimately fail.
So, what happens within us when we finally decide enough is enough? A time when we make the decision to fight back and not accept the cards we have been dealt?
For me, it was definitely hitting the big 50. No matter what happened now, I knew my life was half over and I wanted to make the second half really count for me. I knew that I had already suffered from Fibromyalgia for 25 years and I knew unless I made changes I would be suffering for another 25. Was I ready? Maybe.
There is little doubt that Fibromyalgia is a robber. It takes our strength and at times our ability to function both mentally and physically. Robs us of our joy and freedom to do what we want, when we want. Make’s us weary of life and takes away our motivation but really does it have to be this way?
Should we put off doing all those things in life that we wanted to do? Should we roll over and say Fibromyalgia take me now? Ok, so it may be tough but surely having a go has got to be better than saying “I quit”.
I think Hugh Laurie sums up the sentiments exactly when he says
“It’s a terrible thing, I think, in life to wait until you’re ready. I have this feeling now that actually no one is ever ready to do anything. There is almost no such thing as ready. There is only now. And you may as well do it now. Generally speaking, now is as good time as any”.
Be brave, be bold and take ownership. There is only now and with just little tweaks or adjustments, you can see a massive impact on how you manage your fibromyalgia – take control of it and not let it control you. You may as well do it now because if not now….when?
Many experts agree that the symptoms of fibromyalgia and chronic fatigue syndrome are so similar that for all intents and purposes they could be the same illness.
Fibromyalgia and chronic fatigue syndrome can both be chronic and long-term medical conditions – and they are both characterized by extreme levels of fatigue. In fact, both medical conditions are interwoven to the extent that it has sparked a series of opinions and differences among medical experts. Some in the medical community wonder whether CFS and fibromyalgia fatigue are two similar disorders with different forms of expression.
Clinical scientists have discovered that both conditions are common among middle-aged people. It also appears that both conditions affect more women than men. About 80-90 percent of those with fibromyalgia are females, while chronic fatigue syndrome is four times more likely to affect females than males.
Although fatigue and chronic pain are common symptoms of both chronic fatigue syndrome and fibromyalgia, there are still differences. Some of these include:
Causative Factor: Most people with fibromyalgia report that symptoms manifested after a traumatic experience such as emotional stress/shock or physical injury. Symptoms of chronic fatigue syndrome commonly occur due to a viral infection such as influenza or mononucleosis but in some cases it also starts after experiencing a physical trauma too or some combination of both.
Inflammation: While there is no evidence of inflammation in people with fibromyalgia, patients with chronic fatigue syndrome often report inflammatory signs such as swollen glands and fever.
Sleep: Although people with fibromyalgia are affected by REM sleep, recent medical research in Japan has reported differences in sleep disturbances for both conditions.
Tender Points/Distinct Pain Spots: Tenderness is an important sign of fibromyalgia. On the other hand, medical experts have found no evidence that patients with chronic fatigue syndrome have any distinct pain sites or tender points. But, pain can affect chronic fatigue syndrome sufferers too to a usually lesser degree.
In the case of fibromyalgia vs chronic fatigue syndrome, although the symptoms overlap, there will be more emphasis on some symptoms than others depending on the illness.
Chronic fatigue sufferers mainly complain of debilitating fatigue as the main symptom, whilst those with fibromyalgia complain mostly of pain.
In my own case, I had chronic fatigue syndrome with the typical pain symptoms of fibromyalgia in the upper back, neck, and lower calves added in for good measure.
Using magnesiumoilto relax the muscles and reduce the pain was very helpful, particularly as at one stage due to my weakened gut health I was unable to take magnesium supplements orally. Using Epsom salts in baths and foot baths also helped release tight muscles and relieve pain.
On this site, you can read some of my many posts on chronic fatigue syndrome, but this particular post is all about fibromyalgia.
Fibromyalgia is a complex pain disorder that affects the musculoskeletal system, causing widespread chronic pain, aches, and tenderness to touch. Fibromyalgia pain can be located in only one part of the body at a time, moving from one area to the next, or pain may be felt all over the body at the same time.
A chronic pain disorder, fibromyalgia heightens the sense of pain in an individual and is accompanied by sleep issues, fatigue, digestive symptoms as well as mental and social problems.
More women are at the risk of developing fibromyalgia than are men. In fact, of the approximately 10 million Americans suffering from this condition, women are affected more than men with a ratio of about 8 to 2.
Although fibromyalgia is literally translated to mean pain in the tendons, ligaments, and muscles, this condition presents as much more than just pain, with a wide range of symptoms that vary from one person to another.
Symptoms of fibromyalgia usually begin after a surgery, physical trauma, accumulation of stressful events, or infection. Physical and emotional factors such as emotional stress and infections, such as parvovirus, hepatitis C, Lyme disease, and Epstein-Barr virus have been identified as stressors that trigger fibromyalgia.
In other cases, symptoms may build up gradually over time with no distinct triggering cause. Chronic pain associated with conditions such as systemic lupus erythematosus, ankylosing spondylitis, rheumatoid arthritis, and other medical conditions could act as triggering events for fibromyalgia.
Patients with these conditions are said to have “secondary fibromyalgia” since the autoimmune disease may trigger the condition.
The brain and spinal cord process pain sensations differently in those suffering from fibromyalgia. A clinical trial has shown the pain threshold is lower in those with fibromyalgia. The abnormalities that occur in the central nervous system amplify the pain processing threshold, causing the pain sensation to be more intense.
As a result, events that should not cause any pain may be painful for those suffering from fibromyalgia. For instance, having a massage that is generally considered a pleasant and relaxing experience by someone without fibromyalgia may be painful for those with fibromyalgia. In some people with fibromyalgia, even the touch of bedclothes on limbs can cause painful sensations.
Medical research has continued to provide evidence that fibromyalgia is a hereditary condition. Parents and children of those with the condition are eight times more likely to have fibromyalgia than those who do not have any relatives with the medical condition. A number of genes have been suspected to contribute to the possibility of contracting this condition.
Body-wide tenderness and widespread chronic pain are the notable features of fibromyalgia. This pain affects several areas of the body, significantly affecting the tendons, joints, and muscles.
Stiffness is common in the joint, as well. Although the pain generally affects the areas below and above the waist, localized regions such as the neck, lower back, or shoulders may be affected. People with fibromyalgia often feel flu-like symptoms, as though they hurt all over.
It is common for some sufferers to experience ‘flare–ups’ – situations where the chronic pain and other symptoms last for prolonged periods of time.
Another symptom of fibromyalgia is fatigue. It especially manifests upon waking up in the morning, but it may also be noticeable mid-afternoon. It is common for people to be awakened with a “light” feeling, even after sleeping all night. This feeling may be combined with multiple disturbances during the night, with difficulty getting back to sleep.
Although body-wide pain, sleeping difficulty, and fatigue are hallmarks of fibromyalgia, the illness is also associated with other symptoms such as disordered thinking. Patients have reported cognitive disturbances, brain fog, and difficulty with enough focus to complete set tasks.
Other symptoms may include headaches, abdominalpain, pelvic pain, heart palpitations, diarrhea, dry eyes and mouth, tingling and numbness in extremities, nausea, and weight gain.
Widespread tenderness is a common symptom, particularly affecting anatomic regions such as the back of the neck at the connection between the muscle and the skull. There are 18 such specific regions in the body, and they are known as fibromyalgia tender points.
In the past, clinical studies were only carried out on patients who had 11 out of the 18 tender points, but this approach has changed in recent years.
The person’s symptoms are considered during the tests and diagnosis for fibromyalgia. Symptoms such as widespread pain affecting the joints and muscles, in combination with sleeping difficulty and fatigue, would require tests for the condition. A thorough physical examination will be conducted by a medical professional in order to exclude any other illnesses that may manifest similar symptoms.
There are no widely accepted diagnostic criteria for fibromyalgia yet. Hence, any testing carried out is only done to exclude the possibility of other health conditions.
For instance, your doctor may want to exclude the possibility of conditions such as rheumatoid arthritis, sleep apnea, lupus, and multiple sclerosis. Although this may not make sense to you, fibromyalgia is known to mimic other medical conditions.
In most cases, the fibromyalgia tender points feel tender upon palpation. However, some patients are not tender at these soft-tissue regions (tender points). Generally, it is more likely that females would be tender at the fibromyalgia tender points than their male counterparts.
Aside from the presence of tender points, a doctor with knowledge about fibromyalgia will consider the history of widespread pain. If the pain is present below and above the waist and at the left and right sides of the body, the doctor will now consider the duration of the pain. Chronic pain lasting more than three months is an indicator of the presence of fibromyalgia.
There is no specialty that manages or treats the disorder, but there are both medication-based and non-medication-based treatment procedures for fibromyalgia.
Medication-based procedures are designed to manage sleeplessness and pain symptoms. However, non-medication treatments are the cornerstone of the treatment procedure for fibromyalgia, and it includes exercise, stress reduction procedures, and education.
Education is crucial to the management of fibromyalgia. Fibromyalgia affects the body and mind. Usually, patients may have suffered the symptoms for years, causing anxiety without knowledge of the underlying cause of the symptoms.
Therefore, it is important that patients are educated about the symptoms, treatment procedures, sleep management, and the importance of ensuring the underlying causes are treated.
For instance, when a patient suffering from rheumatoid arthritis also has fibromyalgia, poor management of rheumatoid arthritis may worsen the symptoms of fibromyalgia.
An exercise program is also important in treating fibromyalgia. This program should include strengthening, stretching, and aerobic exercises. However, many fibromyalgia sufferers find it difficult to establish a consistent exercise program because they think their pain may worsen with exercise.
But this is not necessarily the case as several scientific studies have proven that a consistent exercise program, particularly aerobic exercises, can help in pain management, improve physical functions, and enhance a sense of well-being in the affected individual. However, it seems that aerobic exercise does not help with feelings of fatigue.
Starting slowly with low-impact aerobic exercises such as walking, swimming and cycling can help fibromyalgia sufferers. Some people have also found combining yoga with aerobic activities helpful for pain management.
Stress management is also essential for handling fibromyalgia symptoms since some of the symptoms may be triggered by stressful events. However, with a wide range of stressors in our everyday life, reducing stress can be a challenge.
This may involve avoiding stress–causing activities and learning to reduce the body’s reaction to stressful events since some stressors cannot be avoided. Cognitive-behavioral therapy is another non-medication treatment procedure that has been proven to be effective in the management of fibromyalgia. This therapy can be carried out over the internet or even in an office setting.
Timed Exercises: Consistent exercises can improve your nighttime sleep, but avoid exercises 3 hours before bedtime, to ensure you do not experience any sleep breaks and interruptions at night due to overstimulation.
Avoid mid–day naps: Sleeping at mid-day could affect your nighttime sleep. If you must sleep, set your alarm for a limited period; say 1 hour only.
Night time is sleep time: Engaging in activities such as working with your laptop, seeing the late night news, or reading a novel can keep you awake long into the night.
Epsom salts baths: A warm bath before bed with a couple of handfuls of Epsom salts dissolved in the water can help ease sore muscles and ensure a restful sleep.
Other therapies: include massage, acupressure, acupuncture, myofascial release therapy, and light aerobic activities.
Although there is no specific diet plan for people with fibromyalgia, some who have this condition have noticed that making dietary changes can ease their symptoms.
Of course, following a balanced and nutritious diet plan is a great start towards achieving better health. A balanced diet should have high whole food content and avoiding gluten is recommended when treating fibromyalgia.
Often deficient in fibromyalgia sufferers, magnesium-rich foods such as leafy greens and dried beans should be included, plus antioxidant-rich vegetables and deep-colored fruits. However, some people may also find a good quality magnesium supplement an essential component in helping relieve pain.
Good protein sources like pasture-fed beef and lamb, wild-caught fish such as salmon as well as free-range eggs and poultry should form the basis of your diet.
In addition to following a healthy and balanced diet plan, some medical research suggests that avoiding foods that contain excitotoxins can help to improve the symptoms of fibromyalgia.
Excitotoxins are chemicals that cause the brain’s neurons to be excited – and they are commonly found in food additives that act as enhancers or food sweeteners. An example of excitotoxin is monosodium glutamate. MSG and artificial sweeteners should be avoided.
Some nutritional deficiencies in fibromyalgia sufferers include Magnesium, Vitamins B12, Vitamin C and D, so it can be helpful to supplement with these nutrients as well as 5HTP to help with sleep.
I personally found 5HTP very helpful, and I started dreaming again when I took it which is a sign that I was in a deeper more restorative sleep.
As well as taking magnesium as supplements, I found it beneficial to use magnesium oil on sore and tight muscles, it can really help to relax these areas and ease the pain. There are many other natural ways you can relieve pain if like me you don’t want to be dependent on OTC or prescription anti-inflammatory meds which come with side effects.
Fibromyalgia symptoms can cause an individual to feel lonely and disconnected from the outside world, especially if you do not know anyone with the same condition. But with the increasing influence of the digital space and social media, connecting with others with this condition and identifying with support groups is now a lot easier.
Gentle exercise and stretching, changes to diet, taking appropriate supplements, and using some natural pain relief can go a long way to helping sufferers of fibromyalgia.
Chronic Fatigue Syndrome has developed and you are feeling extremely tired all the time. Fatigue is the main symptom marking this illness. It is important to recognize that you DO have an illness, but to also maintain a positive outlook knowing that you can recover.
Until recently there was some stigma attached to Chronic FatigueSyndrome. Years ago it was referred to as “YuppyFlu” and people were accused of just being lazy and unmotivated, or making an excuse not to work hard.
Lacking the motivation to begin an activity, or feeling fatigued shortly after you begin, can lead to feelings of frustration with yourself. Your mindset in acknowledging this as an illness and not falling into thinking patterns such as “what’s wrong with me, I need to get motivated” or “I’m just being lazy” is an important step to your recovery.
Constantly trying to push yourself when your energy reserves are in a depleted state will only worsen the situation.
Outwardly you may still be able to function semi normally and most people will think that you are OK. Only you will know that you are feeling extremely tired all the time and are not able to function normally 100% of the time.
Your social life will be in decline and possibly your work life too as you struggle with inadequate mental and physical energy to do everything you normally do.
One of the reasons you don’t have enough energy and are feeling extremely tired all the time is that you may have a sleep deficit caused by your inability to stay asleep throughout the entire night.
As your adrenal function is disrupted and cortisol spikes at inappropriate times, it causes a change in the normal energy rhythms of your body.
Waking regularly at around 3 am, too wired to return to sleep, results in regularly having only four or five hours of sleep a night, and eventually, this pattern of not getting enough sleep takes its toll on your body.
Some nutritional supplements that can help support adrenal function include Vitamin C and Vitamin B5.
You are exhausted at a cellular level and your mitochondrialfunction could be impaired. This means that your body simply cannot produce enough energy to get you through a normal day’s activity. It is important to manage your activities and ensure you are not pushing yourself beyond your body’s available energy reserves.
Coenzyme Q10 is used for energy production by every cell in your body and may be useful. Another supplement that can be helpful for impaired cellular energy metabolism is D-Ribose.
There is a consequence to pushing yourself beyond your body’s energy reserve. It is known as “post–exertional fatigue” and can last 24 hours or more.
It is vitally important to learn what your personal energy limits are and not keep pushing yourself. On a cellular level, your body simply cannot produce the energy you need.
Post-exertional fatigue can mean that in order to recoup your energy to almost functional levels you will need to rest or stay in bed for a day or maybe longer. If you keep pushing yourself beyond your limit you will be on a constant roller coaster between feeling almost normal then crashing and having to stay in bed to recuperate.
To avoid these energy crashes you need to stay within your ‘energy envelope’.
Think of an energy envelope as having the following elements:
Available Energy– It is limited depending on your current condition, and you replenish it with food and rest.
Expended Energy – This is the energy your body uses through physical, mental and emotional exertion.
Once you start to understand the concept of the energy envelope and recognize what your limits are, it will become easier to stay within the limits of your energy availability.
In this way, you can reduce your symptoms and the number of energy crashes you have. Finally, you can get off the constant roller coaster.
As you begin to recover and your symptoms decrease you may be able to slowly expend more energy whilst still staying within your personal energy envelope.
It is a very slow and gradual process as you are on the road to recovery. Be patient and work with your body in its current condition.
Depending on how far you have progressed into your illness you may not be able to exercise at all. You may be almost bedridden and even walking from your bed to the toilet will seriously deplete your energy.
For those of you who are fortunate enough to be able to exercise, you need to stay within your energy envelope with both the type and intensity of exercise you do.
It is important to move your body to keep the circulatory and lymphatic systems moving as this can play a part in helping you towards recovery.
However high-energy exercise like running, aerobics, cycling, etc., will only deplete your energy further. The high you experience due to the adrenalin spike you get from this type of exercise will make you feel temporarily better but will be followed by a crash as you push yourself past your current available energy limits.
Gentle exercise is what you need at this stage. Restorative yoga, Thai chi, gentle walking, or swimming are some suggestions. Start with only 20 minutes if you can manage it and increase the time gradually if you have no ill effects. Find some simple and effective yoga poses here.
Some people will need to start with only 5 minutes of gentle exercise and gradually increase it as you are able. The important point is to stay within your energy envelope and not be tempted to push too hard.
You’ll know if you have overdone it as you will suffer a crash. Don’t be discouraged, rest up until you recover, then try again and this time aims for a shorter duration.
To start down the road to recovery you need to first acknowledge that you are ill. The pesky tiredness and fatigue you feel won’t disappear simply with a few good nights’ sleep.
Managing your energy within your energy envelope is vital to avoid crashes and help your body to recover. Rest when you need to and do not push yourself past your current energy limits.
Some good-quality nutritional supplements will help normalize sleep patterns and improve cellular energy.
Been a bad fibro flare week. Yuck! Pretty sure an infection is kicking up into high gear and heading out on its road trip through my body. Wonder which route it will take this time…
So far my eyes are looking like I had a wickedly good party, and my sinuses have started that all too familiar throb. I’m so tired that I can’t keep my eyes open, but once they flutter closed I can’t fall asleep. If I am lucky enough to finally drift off, a sound no matter how gentle startles me awake.
I sit up and try again. Rinse n’ repeat as I like to call it. Try to focus on something in front of me, and slowly the eyes begin to close. Then my chin hits my chest, head lolls to the side and I begin to drift. A bird chirps somewhere and WHAM! I’m startled awake once again.
Thanks for letting me rant. I really do try my best to keep things positive, but sometimes reality just plain and simply sucks! Especially, when you’re living with fibromyalgia. And, some days just letting go and getting it all off my chest is the best medicine. Am I right, or what?
Instead of painting on a smile and picking through a massive pile of negative for one teeny tiny itsy bitsy spark of a silver lining, sometimes it is ok to accept that there just really isn’t anything good about today except that it will inevitably turn into tomorrow.
Moan about it, groan about it and maybe even allow yourself to cry a little.
I mean, I’m not talking about allowing yourself to dive into some downward spiral where there are dangers of drowning in the deep dark depths of negativity. I just mean acknowledging that at a particular moment in time, especially during a fibro flare life is not fair and on this particular day it just plain sucks.
Yesterday was an ok day, and I hope tomorrow will be great but today? Well, today is an awful day and I’m giving myself permission to not fake it.
I hurt everywhere and have sub-zero energy. I’m feeling miserable, and for a little while, I’m going to allow myself to sit here uncomfortably in pain and be miserable.
So for now my fibro warrior friends I leave you with a quote from I Love Lucy “WAHHHHHHHHH”!
Oh wait a minute, I can’t raise my right-hand today because of killer shoulder pain. Hang on while I check to see if the left arm is working. Yeah! I can raise my left hand! Yes, I have been asked what having fibromyalgia feels like, many times.
Who knows what tomorrow or even later today will bring. My shoulders are favorites for my fibro buddy to target. There can be a limited range of motion in one shoulder or both. Sometimes neither, those are the good days. I find out only when the time comes.
Absolutely no way to predict these things, but learning to live with fibromyalgia means respecting physical limitations when they do crop up. I’ve been taken down for months by my fibro shoulders.
I mean pain pops up everywhere, no part of your body is sacred and there’s quite a variety of pain types and levels. There’s the stabbing, knock the wind out of you and take you down “fibro pain”. It moves around targeting different parts of you and the pain level ranges sometimes requiring medical attention.
Then there are the dull throbbing aches throughout your body that never completely subside. Sometimes they flare in spots and the pain can take you down. But, if you learn to respect the aches, and don’t push too far they can remain a dull pulsing ache.
It’s exhausting to never be comfortable, but you have to learn to live with the discomfort in order to survive.
Sleeping? Well, that’s a whole different matter. Tad difficult to get good quality sleep when your body is constantly hurting. Oh, and restless legs? Wow, they work better than any alarm clock. Then there are the times that your skin feels like it is quite literally crawling with tiny stinging insects, just under the surface so you can’t quite get to them.
We each are individual; unique. No two people are exactly alike. In that same sense, how Fibromyalgia affects or feels to someone will differ as much as we do as people.
Plus, fibro symptoms are almost fluid, they transform and move around constantly. It’s this never-ending process and so it’s tough trying to put into words something that never stops evolving.
It sucks to be exhausted, confused, and uncomfortable in addition to suffering from varying degrees of widespread pain every second of every minute of every day.
The thing about Fibro Warriors? We get knocked down, but we get right back up again. Well, maybe not right back up, but we get back up as soon as our bodies say we can.
