Dear Fibromyalgia

Category: Fibromyalgia

An in-depth guide on Fibromyalgia, covering its symptoms, causes, treatments, and tips for managing this chronic condition effectively.

  • Chronic Pain Management: Lower Back Pain

    Chronic Pain Management: Lower Back Pain

    Fibromyalgia and lower back pain

    If you have fibromyalgia, then you have likely experienced fibromyalgia related back pain. With many nerves and muscles in the back and around the spine, this is a vulnerable area for anyone but especially those with fibromyalgia and chronic pain issues.

    Chronic pain management techniques are often called for with every kind of back, spine and/or nerve related pain. 

    In fact, because lower back pain is more common today, even in the non-fibro population, it’s no wonder that so many people are challenged with this often debilitating pain. 

    Chronic Fibro Back Pain

    With fibromyalgia, lower back pain is easily exacerbated mostly during activities of daily living. It could be improper sitting, sleeping, or bending the wrong way. 

    This can occur when trigger points are both present and/or active and radiate pain from the lower back into the SI joints, hip flexors, glutes and pelvic area.

    The involvement with SI joints on the upper side on the buttocks also radiates pain to the lower back and even into the pelvic area. Sitting or standing for long periods of time can keep these areas tight and radiating.

    For those with more severe fibro, even shorter periods of sitting can pose the same issue and should be limited, especially with a tendency toward inflammation within the SI joints of the lower back. 

    Elements of Chronic Pain Management

    Although regular chiropractic adjustments can be helpful to keeping the fibro body in better alignment, there are many perpetuating factors that need to be addressed and other chronic pain management tools to be used consistently as well.

    First, the fibromyalgia patient may have a more difficult time allowing the adjustment to ‘hold’ like a non-fibro body …This can stem from the TRP’s that may be active in the body.

    Second, any perpetuating factors such as lack of core strength and/or lack of agility need to be addressed with chronic pain management techniques.

    Maintaining strength and agility will always be necessary to avoid injury and stress on the more vulnerable areas of the body.

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    If you have Degenerative Disc Disease and Fibromyalgia, it is important to utilize the most effective but least invasive options to treating lower back pain.

    And like fibro, it can feel progressive, however many experts on treating back pain believe that degenerative disc disease is more of a waxing and waning pain syndrome due to normal wear or aging and not really a “disease”

    With fibromyalgia, we are more “sensitive” to any kind of injections. If you choose treatments including injections such as epidurals, cortisone or even saline/cartilage injections, it is important to know that the fibro body will likely need more recovery time from the injection sites.

    That is normal for a fibro patient. However, doctors treating other conditions in a fibromyalgia patient will not always know this. 

    Don’t neglect the core

    One of the more effective elements to decreasing lower back pain includes core strength exercises, performed slowly and consistently. With chronic pain, it is often overlooked. This can be done in a variety of ways, including in the standing position, with knee lifts and side bends that activate the oblique muscles.

    Hand weights are also optional with oblique work. These type of exercises are great for people who cannot get down on the floor.
    Again, strengthening the core in a safe and effective manner is essential for reducing pain in the lower back and SI joints.
    Lack of strength in the gluteal muscles can also affect pain in the lower back.

    Weakness in the gluteus area can also exacerbate trigger points in the lower body. Core and glute strength support one another while supporting overall conditioning in the lower back region.   

    Another effective exercise is to lie on your back on a mat, and like you are building a bridge with your back, gently lift up from the lower back, put your hands under your back and just lift up and down and hold in the upper position 4-8 times. (See if you can go a little higher with each “bridging” session)

    Decompression Techniques

    Have you ever used de-compression techniques at your chiropractor’s office? This can be a very helpful component of chronic pain management for lower back pain.

    The spine tends to get compressed through activities of daily living and by sitting and/or standing for extended periods of time so decompression is an effective tool.

    We have also found techniques utilizing inexpensive tools that can be used at home. One such tool is a small curved padded device that can aid in de-compression while lying comfortably on the floor or even on a raised table.

    While utilizing any kind of de-compression, it is important to be very relaxed while ‘allowing’ the entire spine to release. It might not feel normal at first. Start with 1-2 minute increments and work up to 5-10 minutes per session. 

    What about the inversion table?

    An inversion table can also be used for spinal de-compression either at home, at the gym or in the doctor’s office.

    Go slow when using inversion, especially with any active trigger points in the neck or back area. It has been found that even going just past 50% on the table can be helpful, so going slow and adjusting to the feeling of being inverted needs to be a consistent process. 

    I use an inversion table at home and my recommendation would be to get a good quality table if buying one for home or office use. I have also used them at the Chiropractors office and we now have one at the gym as well, so they are becoming more widely available. 

    I will provide another caution with inversion, but this won’t be an issue until you are going past about 70% inversion.

    If you have weakness in your ankles, you want to be sure to not only wear shoes while inverting, but also thick socks may be helpful and if you feel too much pressure on the ankles, then come back up as much as needed. 

    A few minutes per day is a good place to start. Again, even at just past 50%, you are taking pressure off the spine. Some people with fibromyalgia and CFS/ME might feel pressure in the head more quickly with inversion.

    For instance, if you ever feel pressure in your head when leaning down, then this is a warning to go slow with increasing levels of inversion. 

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    The “BeActive” Brace for Low Back Pain

    • The patented pressure pad in the brace applies targeted pressure to the specifc point that provides back pain relief! BeActive is now FDA approved for Class 1 Medical Devices!
    • Helps relieve lower back pain associated with Sciatica!
    • Quick and easy to apply . The Beactive wrap should initially be worn for up to 2 hours at a time. If it remains comfortable, the wrap can be worn for longer periods as needed.
    • Works on either right or left leg! The Beactive wrap fits the calf circumference sizes 12.5 inches to 18 inches measured around the fullest part of the calf. The Beactive wrap is effective when worn on a single leg on the side of the pain.
    • Discreet and easily hidden under clothing.

    Another point of consideration and often a perpetuating factor in those with chronic lower back pain is sitting too long first thing in the morning. Do you wake up and sit in front of your computer or TV first thing in the morning?

    What about Posture?

    How can we become better aware of our posture? Here is a simple move that we can do anytime to remind ourselves of correct posture and improve body memory:

    Draw up from the abdomen into the rib cage and hold.. so instead of merely putting our shoulders back, we first draw up from the abdomen area while increasing the range of motion within the entire back and spine.

    This will also prevent us from putting undue strain on the neck area. You will be surprised at how much pressure you can take off of the lower back when consistently practicing this drawing up from the lower back type of posture. (put a note at your computer/desk or wherever you sit for periods of time)

    Other perpetuating factors for back pain include sleeping positions and mattress quality. Extra pillows around the sides of the body and under the knees can be helpful.

    Even a decrease in upper body strength can increase lower back pain when we attempt to lift something unusually heavy. We cannot afford the extra strain on the lower back due to over-compensation and/or ineffective posture. 

    Yes, overall body strength and agility in the fibro body is an essential part of chronic pain management and will always be important to preventing injury and protecting the more vulnerable areas that are susceptible to pain.

    A New Excellent Tool for Lower Back Pain Management 

    I’ve discovered a new tool for my constant lower back pain which is one of my most troublesome areas of chronic pain; its called the Lo-Bak Trax.

    I’ve been using this for a few weeks and its helped a lot. I love it. Click on the links and wander on over to Amazon and check it out.

    About the product:  Lo-Bak Trax

    1. FDA Cleared to treat: Herniated Discs, Stenosis, Sciatica & Degeneration
    2. Easy, Comfortable and More Effective because you can Target Your Pain
    3. You are in TOTAL CONTROL of the amount and direction of the force applied
    4. Totally Portable, weighs less than 4 lb’s and can fit in a suitcase
    5. Hand welded at 5 different points and comes with a lifetime guarantee against breakage

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Fitness Protocol for Fibromyalgia Exercises

    Fitness Protocol for Fibromyalgia Exercises

    Fibromyalgia patients need to adhere to a regular routine of fibromyalgia exercises.

    According to the American Council on Exercise (one of my certifying bodies) people with fibromyalgia need to avoid being sedentary. Exercise needs to be tailored to each individual. The safe and effective programs need to include moderate forms of cardio, light stretching, and strength training.

    As a trainer specializing in fibromyalgia, I like to add that ROM (range of motion) exercises are essential as well and I have developed many ROM, fibro specific exercises that create a routine of fibro safe and essential exercises to promote agility and reduce overall pain.

    This is especially important as we age. When reaching up to a cabinet or down to the floor for example, these ROM exercises come into play and help to protect the fibro body.

    Factors to consider with any program include age, condition and any aggravating factors.

    Sample Fibromyalgia Exercises Recommendations

    Mode: Low impact for the beginner, including walking, hiking, swimming, elliptical, biking. Some people can use light weights and increase slowly over time and/or use other strengthening exercises. Although we incorporate yoga moves into our fitness routines, a full class of yoga or pilates is not always feasible for a person living with fibromyalgia and/or chronic fatigue syndrome. 

    Here, I demonstrate using a small exercise ball to lightly compress the tender points inside of the knees while working both abdomen and leg muscles..

    The form of compression can be anything from a small or medium size ball to a softer material foam roller. 

    Again, working with a trainer who really understands fibro is the key. I have fibro, but most trainers do not. If you suspect they are not familiar with fibromyalgia, then it might be best to move on rather than risk injury.

    Guidelines

    There are many techniques and tools that I use when working with clients to ensure safety AND effectiveness. Even down to the correct form of breathing which is essential with any adrenal/thyroid involvement.

    Intensity: Start slow in the beginning and work up to a moderate intensity. Remember that consistency is the key and every workout may not feel like progress. That is ok and very normal; the important thing is to get up, suit up and show up, and that is what we build on. If Post Exercise Malaise becomes an issue after 2 consecutive workouts, go back to the previous intensity for a period of time, then work up slowly and consistently again.

    Duration: Gradually progress to 150 minutes or more per week of aerobic activity. Some people with more severe fibro or fatigue issues, may need to begin with shorter and more frequent durations, 10 minutes, and build over time.

    Frequency: Establish a consistent and regular pattern of exercise 3-5 days per week. I suggest using a journal to record short term goals and to plan workouts ahead of time.

      I will add as well that strength training with fibromyalgia exercise is essential but also one of the most challenging areas for the fibro body. However, isn’t it exciting to envision yourself building strength, tone and even seeing muscle definition over time? And yet, it does not matter how long it takes.

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    Working and strengthening the upper back, shoulders, neck and scapula areas of the fibro body can be difficult, but when we take the time to avoid injury and progress slowly, it can and will happen when we are patient and consistent. If you have a side of arthritis with your fibromyalgia, then you know that staying in motion is essential but getting there is not always easy. With safe and effective routines, we should work to consistently put all of our joints through a regular range of motion. 

    There is a problem with machines in the gym and even with some exercise videos that place stress on the scapula, neck and shoulders. What seems like a small amount of stress can lead to pain and flu-like symptoms when incorrect exercises are performed. Machines for the upper body often put the upper body and/or arms at a pushing angle that is not conducive to fibro. 

    Working with body weight and free weights takes focus but we can accomplish good results without the undue stress. 

    Along with a healthier musculo-skeletal system we are also creating a more independent body as well. That is priceless. As many of us like to say, “We may have fibro, but it does not have us”, not when we are using all of the tools to  “live and workout smarter”.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Nutrition Tips and Food Planner

    Nutrition Tips and Food Planner

    The first key point in nutrition tips and food planning is that I highly recommend setting a schedule for meals and committing to that through the use of a food journal. I use what I call the ’12 eating/12 fasting rule’. That means that we plan our meals during a 12 hour period.

    A good example might be planning meals between the hours of 8am-8 pm, or whatever works for you to exert more control. This helps to avoid the pitfalls of living with a chronic illness, like night eating, overeating, or grazing to deal with pain and symptoms.

    Non Regeneration causes high cortisol levels

    Yes, non regeneration is actually the biggest cause to weight gain, fatigue, lowered immune status, and increase of all symptoms in any chronic illness. That is why we want to support our endocrine system by not eating late in the day. The liver, gallbladder and all of the detoxification organs start regenerating as the sun goes down. 

    Our Body Clock article explains more about this and how living with fibromyalgia can lead to non-regeneration of our essential organs and glands. 

    A disciplined food plan is essential when living with chronic illness. Structure, food quality, planning and preparing food ahead is crucial to avoiding unhealthy eating patterns, like eating late at night. 

    In fact, many studies have been done over the years linking lack of sleep to high cortisol levels and weight gain, however a new study from JAMA Oncology (March 31, 2016) indicates that fasting at least 13 hours overnight reduces the risk of breast cancer. 

    Yes, you heard that right!! Please do not be afraid of structured eating, otherwise known as Intermittent Fasting. 

    Working nutritionally with people over the years, I have found that many people tend to eat more of their calories in the second half of the day. Many will say they don’t feel like eating breakfast. Utilizing the suggestions here and on the juicing/blending article of the site here will aid in the “how and why” to making it work and creating a more balanced nutritional plan. 

    General Nutrition Tips

    Most Important Nutrition Tip: Eliminating Excess Sugars and Grains

    Eliminating excess sugars and grains is the goal here in order to support the endocrine system, metabolism and immune health. If sugar cravings become an issue between meals, try using a half to one tsp. of ACV (Apple Cider Vinegar) or CCV (Coconut Cider Vinegar) in 12 oz. pure water.

    Just be sure to go slow with cider vinegar, the taste should not be strong. Add a touch of cayenne pepper if you are not allergic to stimulate metabolism and circulation. Vinegar should not be over used. Never take it straight. If you have a reaction or histamine overload reaction, avoid using any type of vinegar for a period of time. 

    This foundation (healthy terrain) will support all aspects of well-being, physical AND emotional. The endocrine system is intimately involved when any illness is present in the body. Nourishing and protecting the adrenal glands is essential due to the constant stress inflicted on them from ongoing viral activity, nervous system involvement and nutrient depletion. 

    Cultured vegetables, seaweeds and high quality salt will aid in creating a stronger foundation. As we say in the ‘adrenal stress’ article, the adrenals perform well on high quality salts and nutrient dense foods. Make them a part of your weekly dietary plan. If you do not care to make your own, more companies are supplying cultured vegetables such as this Farmhouse Culture brand shown here. 

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    Nutrition Tips for Morning Meals

    1. A blender drink that incorporates alkaline fruits and vegetables is ideal for breakfast due to the body being in a more acid state upon awakening.

    I recommend and use “ORIGINAL PLANTFUSION” protein powder for a safe and non-allergen protein that can be used at any time. With added glutamine, this is an excellent choice for healing a leaky gut and absorption of a quality protein source to nourish muscles.

    Guess what? Plantfusion, which I have recommended since it came out on the market, is highest on the SAFE list of protein powders. I love that and so will you. Too many protein powders have come under fire for contaminants and heavy metals, Plantfusion has not. 

    There are many protein powders on the market today, unfortunately many of them use additives, gmos, gums or other allergen forms of protein like rice or whey protein, Plantfusion does not.

    Why ORIGINAL PLANTFUSION PROTEIN?

    The Fibro Body needs an easy to assimilate, non-allergen form of protein. PlantFusion works great to feed muscle, repair leaky gut and sustain energy. This protein powder eliminates allergens including whey, soy, gluten, casein AND rice.

    Be sure to obtain the ORIGINAL version which is free of rice protein. ORIGINAL Plantfusion comes in flavors or unflavored. I recommend mixing in a high powered blender with organic additions like greens, flax meal, green apple, berries, coconut oil and any other heal-thy ingredients compatible with YOUR body.

    Before Original PlantFusion, there was no safe protein powder I could recommend to my clients or use myself.  I simply support it because it IS an ESSENTIAL tool in a heal-thy diet and in my fibro-fitness protocol. 

    Support YOUR metabolism and endocrine system today, like many others who continue to praise this healthy protein source. (With Branch Chain Amino Acids and Glutamine, PlantFusion supports a healthy gut and balanced energy)

    2. Lean proteins, eggs (if tolerated), or any safe protein. Always eat proteins with alkaline vegetables such as greens, neutral vegetables such as summer squash.No more than 3 oz. of protein at any meal.

    Include a healthy fat serving such as coconut oil, olive oil, or avocado. A side of cultured vegetables will aid in digestion. (Note: ‘hard boiled’ eggs are harder to digest, more acid forming and not always tolerated as well as eggs ‘over easy’..easier to digest) 

    3. Gluten and/or grain free pancakes. To increase protein, add a tsp. of Original Plantfusion or your favorite protein powder into the mix. 
    Remember that eating protein in the morning is essential to balancing sugar levels and reducing inflammation in the fibro body. Utilize raw honey if needed for sweetening. Keep it alkaline and low in natural sugars.

    Nutrition Tips for Afternoon Meals

    1. 3-4 oz. protein, such as turkey or grass fed meats. Vegetables (cooked and raw combined is beneficial), 1-2 fat servings. Limit fruit at lunch or between lunch and dinner for optimal metabolism and fat burning. Also, Cultured vegetables will aid in digestion of proteins and fats eaten at lunch. 


    2. Vegan salad with organic greens. Mix organic field greens, romaine, etc. Do not avoid all greens, but avoid eating excess spinach or kale if thyroid symptoms are present (See related article “Underactive Thyroid“). Add soaked or sprouted nuts and flax meal for added fiber and Omega 3’s. If eating vegetarian, refer to the main diet page for tips on using sprouted mung beans or other sprouted legumes for protein. Cooked beans are high glycemic and harder to digest.

    3. If eating out for lunch, choose lean or grilled meats or fish with steamed vegetables with dressing on the side. This way we control the type of fat our food is cooked in. Seaweed rolls or lettuce wraps are excellent.

    Always be sure your food is well flavored. Curry, Himalayan salt, oregano, cayenne, ginger.. these will add flavor and better digestion.

    If eating at a buffet, start with a raw salad, then meats and fats. Then have cooked vegetables in your favorite sauce instead of sugar or fruit. 
    Avoiding the tendency to eat sugar, even fruit sugar between lunch and dinner is one of the best ways to control cravings over time.

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    Control cravings between lunch and dinner

    How do we control cravings or boredom in between lunch and dinner?

    Deep breathing or a scheduled hour rest period will help to rest the adrenals and reduce cravings. (Essential because this is when cortisol starts to rise, and can rise abnormally in those with compromised thyroid and adrenal glands.)

    Be extra mindful between the hours of 3-5 pm which is a great time for our second 20-minutes meditation time. 

    Nutrition Tips for Evening Meals

    1. Soups made at home are a great choice. Use organic vegetables, onions, garlic, wakame or kelp seaweed, red potatoes, sea salt, etc. 
    Note: red potatoes are acceptable, white should be occasional or eliminated. 
    Use dairy cream, fat only or non-dairy cream to flavor. (Avoid too much dairy protein which can cause constipation in some people)

    2. Root bake made with organic root vegetables. Combine any roots such as beets, carrots, parsnips, turnips, etc. Cook with a small amount of coconut oil or clarified butter. Bake in the oven in a small covered dish. Root vegetables are full of nutrients and satisfying. 

    3. Winter squash (cooked whole to seal in flavor).

    Add both raw and cooked vegetables. Dinner is the time to reduce fats and proteins to support the lymphatic system. We are best to keep it light and easy on the GI tract. 

    Remember that bile activity is greatest at lunch time, so fats and proteins are used in greater quantity at that time and lesser at dinner.

    4. An ‘entree‘ salad, light yet filling.

    Mixed green salads with toppings for variety and if using a protein, only use like a condiment, sparingly at dinner to support the lymphatic system.

    5. Red potatoes are a great addition at dinner, they are very different from ‘white’ potatoes and are well tolerated without causing inflammation like other potatoes can. 

    They are essential for supporting serotonin production which we need to naturally wind down at night.

    6. Many people love sweet potatoes. Just be sure to avoid mixing them with animal protein for better digestion. This is another reason to eat them at night, when we are limiting or avoiding more concentrated proteins. 

    21-30 day Metabolic Reset

    When you feel the need to work on ‘resetting” your metabolism, you might consider a 21-30 day metabolic reset like the one I detail here. Modifications can be made if needed, and always consult your attending doctor if other relevant conditions are present. 

    Try not to think in terms of perfection, but more in the long term, and what we can learn from challenging ourselves, our bodies, and our minds to doing something different if what we are doing is not working. Please read the FOUR notes included in this plan. 

    NOTE 1: (2) whole fruit servings are allowed per day. I like to use apples (green especially), grapefruit, oranges, or any other lower glycemic fruit. Avoid bananas and no fruit juice or dried fruit. These 2 whole fruits can be spaced out during the day as it works for you. Just be careful of combining animal proteins with fruits. 

    For breakfast:
    See above breakfast options using only:
    – protein (3-5 oz) OR the Plantfusion protein powder. 
    – 1-2 raw fat servings (avocado, olive, or coconut oil)
    – non starchy vegetable (optional) 1 cup
    (add one of your whole fruits here if you like, especially if doing a blender drink)

    For lunch: 
    – protein (3-5 oz) 
    – 1-2 raw fats
    – salad greens or 2 cups vegetables, raw, cooked or combination. 
    -no starch, especially at this meal for this 21-30 days. This is the best time of day for your raw healthy fats to work for you. Combining starch at lunch will prevent that. Your bile flow and liver will thank you. You will better utilize your raw fats for your brain and joints. Don’t worry, you get some starch at dinner. 

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    For dinner:
    – protein, reduce your protein to about half of your lunch meal.  
    – 1 raw fat or healthy oil 
    – 1-2 starch options.(red potato and winter squash are good options)
    –  2 cups nonstarchy vegetables, mixed cooked/raw. 

    Avoids for the reset include:
    *fruit juice 
    *dried fruit
    *ALL dairy except clarified butter (ghee)
    *chocolate (cocoa powder and raw added after 21 days)
    *wine, beer
    *grains, wheat, rice, and corn. 
    *sugars and artificial sweeteners. 

    NOTE 2: use your own discretion where you need to. I believe in my plan, and yet you know your own individual tendencies. You may include (1) protein or fat snack during the day such as one serving raw nuts, olives, or (1) cup of almond or cashew milk. 
    Is coffee allowed on my reset plan? That is up to you. As long as you are not doctoring it too much and adhering to your own caffeine tolerance, I do allow it and suggest organic decaf gano.

    NOTE 3: I suggest using glutamine powder during the reset to help with cravings, better sleep, and muscle regeneration. 2-4 grams per day, powder is best. That said, if you are using the Plantfusion protein (1/2 to 1 serving) in the mornings, you will not need additional glutamine. 

    NOTE 4: If you have Irritable Bowel Syndrome, IBS-C OR IBS-D, consider the suggestions in my irritable bowel syndrome article to help you calm those symptoms. Stress control is also essential with IBS. 

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Fibromyalgia Treatments: Fibro-Girl’s Protocol Summary

    Fibromyalgia Treatments: Fibro-Girl’s Protocol Summary

    Fibro-Girl’s Protocol Summary of fibromyalgia treatments is essential to avoiding the pitfalls that can occur within fibromyalgia such as the progression and worsening of symptoms, increased pain levels, loss of independence, weight gain, depression and more.

    Regeneration, Morning Sun, Time Management

    My protocol, or fibromyalgia treatments, for living smarter with fibromyalgia and other chronic illness begins with how we start our day. Yet we are not talking about starting our day in the morning. No, the day starts the night BEFORE.

    1. We start each day/evening by practicing and learning what our individual bodies need in order to get to bed early. This is the first step in our protocol, treatment of fibromyalgia. We must establish patterns that support our wellness. Did you know that one of the hardest habits for people to change is late night TV /social media? Our bodies are meant to have darkness, rest and regeneration at this time. Yes, this is a challenge, but let us not continue to sabotage ourselves through tv, internet or anything else over-stimulating to our bodies. 

    When we allow ourselves to get a second wind, regeneration is compromised, our immune system AND our endocrine system are also severely compromised. We cannot afford that.

    Start with where you are right now, and then work to get in bed earlier, until the normal bedtime is 10:00 pm or as far before midnight as possible. Our bodies are starting to naturally regenerate by 10 pm, so this needs to be our very highest priority, and with fibromyalgia, this will be our most challenging task. 

    Turn off the computer and cell phones. Train your mind and body or there will never be an end to the vicious cycle of non- regenerative sleeping patterns.

    Also, using natural sleep aids, low dose amino acids or 5-HTP may be necessary, yet the key is to take them at scheduled times. Sleep CDs can be used but consistency is key. 

    If you have already established regular bedtimes and get a good amount of sleep BEFORE midnight, then you are one step ahead and can go on to utilize the following suggestions.

    2. The second step in my fibromyalgia treatments is morning sun/outdoor light. We need to get 15-20 minutes of sun in the morning when possible. Using bright interior light in the winter months is also an option. This will help to RESET our circadian rhythm and support our minds and bodies to living within the parameters of the body clock.

    Research has shown many fibro people have low levels of serotonin which is a critical brain chemical that controls mood and is a precursor for the brain to secrete key neurochemicals that support our sleep cycle.

     The best time is first thing in the morning within a half hour after waking up. Go outside where there is a good amount of sun and without looking directly at the sun, just gaze to either side. Never look directly at the sun because your eyes can be harmed by the sun’s UV rays with even a quick glance.

    I strongly urge that you combine this protocol item with the morning exercise in item 6. (Below) by taking a moderate 20-minute walk. Take your canine with you if you have one, it’s good for them too. Especially in winter, when most of us are low in Vitamin D, we should get out in the sun everyday.

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    3. For the third step in my protocol of fibromyalgia treatments, I recommend taking endocrine or other supplements first thing in the morning, for example, thyroid and adrenal glandulars AND adaptogens such as Rhodiola, Holy Basil or Ashwagandha, to aid the body in handling stress and increase energy. Refer to the article here in site (use the SITEMAP) called “Underactive Thyroid” for extra support using Modifilan and/or other effective endocrine support.

    Check with your naturopath or doctor for your personal dosages.

    Then, because the body is acidic when we wake up, we want to have an ALKALINE breakfast. A blender drink with a safe protein powder and additions like greens, berries and seed meal is the best option; however, use variety to keep it interesting. I recommend A non allergen protein powder like Plantfusion to start the day with protein rather than excess carbohydrate foods which only feed the cravings and blood sugar surges .

    4. For the next step in my protocol of fibromyalgia treatments, we need to create and write a schedule every day. I suggest using a written daytimer and/or notebook. I schedule my day the night before. This is essential for those with chronic illness, especially those who do not have a structured work schedule. It really makes a difference in staying on track and keeping your head above water with chronic illness. Write down a daily schedule and food and fitness plan but also allow for any variances or changes when needed.  Again, this needs to be done on paper, not on the computer. It is too easy to get distracted on the computer and when it comes to daytiming and journaling, this must be done with pen in hand for best results !!

    5. Avoid all stimulants, especially in the morning ..Sounds backwards doesn’t it?? My fibromyalgia treatment includes avoiding all stimulants because they add to adrenal stress. Caffeine, sugar, and excess electronic device usage should all be minimized or eliminated. In the case of caffeine, if you are used to drinking coffee in the mornings, work to get off the roller coaster. Caffeine does not give true energy; it drains the endocrine system and is highly addictive. We cannot afford that. 

    Starting the day right means starting the day with CLEAN energy, not toxic, fake energy in the form of stimulants that will not last anyway. 
    A great coffee alternative that I have used and recommended for many years is Gano Excel coffee, this is real coffee but caffeine-free, alkaline instead of acidic and contains the healing reishi mushroom which helps to calm the fibro body.

    6. Exercise is a key fibromyalgia treatment item and should be done at the time best for YOUR body. For most with fibro and/or osteo issues, morning time is best for a simple, moderate 20-minute walk or hike in nature.  Afternoon is best for more intense exercise when joints and muscles are loosened and blood and lymphatic flow are greater.

    Safe and effective exercise is essential for maintaining strength and agility as we age and live with a chronic illness.

    If you do not have access to a trainer or therapist like myself who truly understand fibromyalgia and related conditions, start slow and keep working to get support. Follow here as we add more suggestions and videos.

    7. My fibromyalgia treatments protocol urges that if you must have a nap, again, it needs to be part of the schedule. If you want greater control of your fibro, then plan ahead, and don’t let the illness dictate so much. Keep daytime naps to a minimum, an hour or so, to avoid insomnia at night. Pace yourself and rest when needed. 

    8. Nutrition is a major facet of my fibromyalgia treatments protocol. Use extra or spare time to prepare healthy foods instead of watching TV or spending too much time on the computer. We ALL have more time when we use it wisely. Having food prepared ahead of time is crucial to avoid ‘convenience’ eating (which often consists of grains and sugars)

    Refer to the RECIPES section here on the website for anti-inflammatory and grain free recipes; get creative and start making healthy food preparation part of your daily lifestyle. 

    For the best meal plans, refer to the Food Planner and Nutrition Tips. This will support digestion and energy in the fibro body and is an important protocol item.
    NOTE: Refer to Site Map for these links if needed. 

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    9. Schedule in extra tools to be used every day. One day it might be taking an epsom salts bath to sweat and detox your fibro body, another day it might be getting a massage or preparing vegetable juices.

    Use a written daytimer to schedule in these self care tools. I have coined my own phrase …the “straw theory” meaning that too many straws will break the camel’s back, yet having a written schedule ahead of time will bring clarity and keep us empowered every time we ‘check’ off a self care tool used. So just like a ‘to do’ list, one tool used and checked off empowers us to keep going. Basically, avoid getting overwhelmed which will only add stress to the mind and body, which leads us to #10. 

    10. A critical fibromyalgia treatment component is Meditation. It must be done 2 times per day for 20-minutes in the morning and again in the evening without fail. Refer to Mind Body Connection  and scroll down to Deep Breathing and Meditation for an effective and easy way to meditate or take a local class.  You will find this is one of the simplest and most effective tools you can use.  Use it consistently.

    The 2 X 20 will take some time, however the key is to remember that it doesn’t have to be perfect, especially in the beginning. The point is to set aside that time. An investment in healing. Prayer is also included in this 2 X 20, and it is important to remember that meditation in itself is not meant to replace prayer or individual spiritual beliefs, it is simply the art of ‘listening’ to our inner healer, our higher self. 

    11. Avoid excess “symptom talk”.  It has been proven that what we focus on increases. Do you want MORE symptoms? Neither do I. Keep this kind of talk for the doctors office or on occasion when needed to better understand or remedy the symptom.

    Successful Fibromyalgia Treatments Require Avoiding Chemical Toxins

    12. Lastly, we need to always be asking ourselves, “What MORE can I do to be smarter with my fibromyalgia treatments?”  

    Successful treatment for fibromyalgia also means avoiding exposures to toxins and chemicals that contribute to acute and secondary symptoms, staying on schedule, utilizing tools, staying positive, and focusing on wellness.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Benefits of Exercise for Treating Fibromyalgia

    Benefits of Exercise for Treating Fibromyalgia

    Why do I continue to believe in the benefits of exercise for those living with fibromyalgia and related conditions? Because of the increase of healthy neurochemicals and blood flow, the resulting increased self-confidence, and reduction in pain levels. We know through experience and through various studies that exercise is not only an essential remedy but also much different than many activities of daily living that can be difficult or even detrimental to the fibro body.  

    Update: Nature Offers A Free Bonus to Everyone Who Exercises

    That’s what I said, EVERYONE, not just fibro people. There are quite a number of studies now regarding the positive results of exercise for various diseases, including fibro, but also the risk reduction in “all-cause” mortality; that’s the risk of dying from any disease. You want to live longer? I thought so.

    Let me give you the results of one of those studies published May 19, 2019 in the Journal of the American Medical Association (JAMA) Internal Medicine and presented simultaneously at the American College of Sports Medicine 2019 Annual Meeting. This publication contains “peer reviewed” articles. I actually learned of this in the May 29, 2019 Issue of Medscape, a daily medical newsletter I follow faithfully.

    Have you heard that we should all walk 10,000 steps per day? I think most people have and the makers of the fitness watches, smartphone apps, and other devices that monitor the wear’s steps per day must have heard this as they use 10,000 steps per day as a target. Well it turns out there’s no reliable science to justify that number!

    The study included 16,741 women who had a mean age of 72 and who had a mean step count per day of 5499. Researchers followed the women for over four years. Results were compared to women who took the fewest steps per day (2718). The risk for all-cause mortality progressively fell by 15% for each additional 
    1000 steps/day; however, this benefit leveled off at about 7500 steps per day.

    For example: Women who took 4363 steps per day had a 41% decreased risk for all-cause mortality; the risk decreased by 46% at 5905 steps/day; and decreased further by 58% for women who took the most steps/day,8442.

    So folks, while you are doing your fibro exercises and grumbling about it, just remember that you are not only “fixing” your fibro, you’re working on a longer life; that should make you “smile from the heart“.

    I recommend a fitness program because I know it’s the single fibromyalgia treatment that can make the greatest improvement in your quality of life. It is well verified, but must be approached the right way. I know because I’ve “been there and done that” many times over.  

    Of the five elements of the treatment protocol I developed for myself and others, the aerobic and range of motion exercises and especially my strength exercise routines made the biggest difference in overall pain levels and other symptoms.

    The problem fibro people have with exercise is the initial discomfort and even fibro flares. That’s why I include a protocol element I label as the “mind body connection”. It provides guidance on techniques such as meditation, and deep breathing to help you stick with a consistent fitness program.

    This page is intended to “shine a light” on particularly important benefits of exercise to encourage you to commit to your own fibro fitness program.  I will continue to update this “Benefits of Exercise for Treating Fibromyalgia” page often with new discussions about exercise studies and fibromyalgia symptoms that can be mitigated thru a safe, effective fibro fitness program so you can share the benefits of exercise for fibromyalgia that many of us have experienced, yes even with severe fibromyalgia and co-conditions. 

    But now, let me bring you the results of a Cochrane Library scientific study of the “benefits of exercise for treating fibromyalgia syndrome“.

    “Benefits of Exercise for Treating Fibromyalgia Syndrome”

    An ongoing exercise program designed for fibro people becomes a “gift” that keeps on giving.

    The Cochrane Library is the “gold” standard for scientific articles. They endeavor to pursue a truly objective approach. One of their standards is to provide an assessment of the “quality” of the data used in a submitted article or study. 

    This is very important since many if not most fibro studies are funded by Big Pharma looking for evidence to support their brand of an FMS drug. Cochrane Library levels the playing field.

    This Cochrane Library Review [1] looked at 34 studies with 2276 participating fibromyalgia subjects. The study provided major results for two types of exercise:

    1) moderate aerobic training for a 12-week period.

    2) strength training for a 12-week period

    The results were based on a comparison to “no training” in each case.  Those results were:

    Aerobic Training:

    • overall feeling of well-being improved 7%
    • physical capacity improved because oxygen intake capacity improved
    • the number of active tender points was reduced by two
    • pain was reduced 13%

    NOTE: Based on my personal experience, I expect that intense vs the “moderate” aerobics used in this study will result in much larger improvements. Such a program would have to be well thought out (start with mild and progress thru moderate to intense aerobics) and include adequate “recovery” periods. 

    Strength Training:

    • pain was reduced by one-third to one-half (35% to 49%)
    • improved overall feeling of well-being by 41%
    • the number of active tender points was reduced by two
    • large improvement in depression in those affected by this condition

    This Cochrane study avoided speculating on the effects for programs over 12-weeks in length, fatigue, morning stiffness or sleep issues as the quality of data in these areas was limited with one exception:

    • only 9 participants out of each 100 (9%) were unable to complete the strength training course.

    I would add that in my personal experience, an ongoing exercise program of both aerobics and strength training becomes a “gift” that keeps on giving for fibro people. Not only will it lead to more good days than bad ones, but you will also learn to correlate particular exercises or subroutines with particular fibro symptoms relief. When I have a fibro flare, I actually use this knowledge to reduce the pain or other symptoms I’m experiencing. This knowledge comes with consistent adherence to your exercise program.  In the future, I intend to share the details of my personal protocol in this area.

    Benefits of Exercise for Clinical Depression

    Although the above study did not quantify the effect on depression, it did describe the effect as “large” improvement.

    As I discussed in the “Treatment for Fibromyalgia with Serotonin” article here on this website, other studies have quantified the benefits of exercise for depression. In fact a United Kingdom Agency, the National-Institute-for-Health-and-Clinical-Excellence [2] has published a guide recommending the use of exercise, rather than anti-depressants, for the treatment of mild to moderate clinical depression.  An exercise session of only 40-minutes can have reliable, immediate results on mood.

    Exercise and GI Tract Health  

    When living with a chronic illness like fibromyalgia we are faced with the challenge of finding the right exercise that will be both safe AND effective. When we are too sedentary, we tend to create additional problems due to stagnation in the body in every system of the body that depends on a healthy amount of blood flow and force. The lymphatic system depends on exercise and movement as it has no pump of its own like the heart does.
    The GI tract also depends on regular exercise in order to “stay regular” In other words, to keep the food and waste (toxins) moving along.

    Do you suffer with a feeling of fullness or trapped gas on a daily or weekly basis? When we exercise, the body has a greater ability to release gas and move waste along. When we become constipated, this affects the entire GI tract. We not only feel bad (exacerbating all symptoms in fibro) but we can begin to suffer with malabsorption and altered gut bacteria.

    As a colon therapist and fitness trainer, this is an often talked about subject when working with clients and here online as well. There is not only an increase in various intestinal diseases nowadays but with more chronic pain syndromes on the rise, we need to be aware of how to counteract this catch 22.

    If you are in pain and you take meds for that pain, you may be creating more undesired side effects like constipation and abdominal pain. This makes it even harder to exercise.  Pain, side effects and constipation don’t exactly make you want to go to the park or to the gym, particularly when symptoms are really “waxing”.

    The intestinal tract can also become sluggish when we are not getting proper sleep, and because lack of regenerative sleep is such a big issue with fibromyalgia, this can be yet another “variable” that can slow down our GI tract and our ability to move and strengthen our bodies as needed. (see the “Sleep Help” article link at bottom of this page for suggestions) Both the endocrine system (including liver and thyroid) and the GI tract are dependent on quality sleep.

    When designing a fitness plan, we need to include a healthy amount of movement. The cardio portion of a fibro safe and effective exercise plan is the one area that will most vary, as we all have different preferences when it comes to cardio type exercise. Whatever you do, try to incorporate at least 20 minutes or more every day (or at least 6 days a week) of good, blood-flowing cardio exercise. This may include brisk walking, biking, moderate running, running-in-place, hiking, Zumba, tennis, low impact aerobics, structured swimming, basketball, etc.

    When we move and breathe, we increase not only blood flow and lymphatic movement, but oxygen as well, and this increase of oxygen to cells will help to support the small intestine and the colon. One of the best things to do for indigestion or constipation is to get moving.

    Living with fibromyalgia and other conditions myself since a young age, I see the importance of regular, consistent exercise but also the importance of keeping it safe and effective.

    Start slow, possibly walking for 10-minutes a day at your own pace, then turn around and walk home. Incorporate some hills (incline) if possible to activate muscles during the walk. Add 1-minute every week. If that is too difficult, start with 5-minutes initially.

    This will work for you if you’re consistent and increase your goal each week, and you too can experience the benefits of exercise for treating fibromyalgia.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Fibromyalgia Chronic Fatigue Syndrome Exercise Protocol

    Fibromyalgia Chronic Fatigue Syndrome Exercise Protocol

    Did you know that fibromyalgia chronic fatigue syndrome requires an additional and separate protocol for exercise?

    If you have both fibromyalgia and chronic fatigue syndrome, then you may need to learn how to balance exercise and rest in a more specific way in order to avoid exacerbating pain levels, fatigue and increase of all symptoms. The important point here is to create balance.

    People with Fibromyalgia and Chronic Fatigue Syndrome (Myalgic Enchephalomyelitis) can have a greater challenge with exercise due to oxidative stress.

    The body is less able to clear free radicals and can suffer with exhaustion, lack of stamina and decrease in immune status. 

    How is fibromyalgia different from CFS? Studies show that with fibromyalgia, the initial rise in oxidative stress will begin to decrease as you continue your workout; however, with CFS, prolonged exercise can increase the oxidative stress and the associated pain.

    This is where you might feel malaise after exercise as well. You can see why it is necessary to start slow and work up with consistency. Having severe M.E. myself, I know it can be done and it does take persistence. 

    1. Consider supplementation 

    Fortunately, recent scientific studies have shown that Ubiquinol CoQ10 and PQQ supplementation will protect the mitochondria and reduce high levels of oxidative stress. With less mitochondrial fatigue, tolerable exercise can be had by the CFS/ME person.  Please also check the supplement page as I also use PQQ for oxidative stress along with Ubiquinol. 

    I recommend the Swanson Enhanced Pqq with Ubiquinol CoQ10 for a good and yet cost effective quality. Another high quality brand is Life Extension at a higher cost usually. These are the two brands we have used and I do believe Swanson is the best in quality and cost, however, if you are already using Co-Q10 Ubiquinol in another brand, that is great, continue doing what works. 

    This supplement can be an important element of fibromyalgia chronic fatigue syndrome exercise protocol. Our bodies lose CoQ10 as we age anyway, so it becomes necessary for normal aging and fatigue as well. 50-100 mg per day is a good average dosage, but always speak with your doctor before adding new supplements. 

    Because CFS/ME is often related to viral issues or co-infections in the body, the immune system is “working overtime”. CFS can actually be more debilitating than fibromyalgia, depending on the pain levels within fibro on any given day. This is simply due to the complex nature of CFS within the immune system. In fact, my preferred reference to this illness is not CFS but rather CFIDS or ME (Chronic Fatigue Immune Deficiency Syndrome OR Myalgic Encephalomyelitis)

    If your immune system is constantly fighting both its internal and external environment, it can be more challenging to live, work and exercise with the greater cognitive dysfunction, headaches, allergies, tender lymph nodes and both joint and muscle pain.  Yes, I do get it. However, I want you to be successful. Living myself with M.E, and lyme co-infections, the right approach is essential to making exercise work for us, not against us. 

    CFS/ME is a debilitating condition that is both complex and difficult to treat. It is estimated by the CDC that full recovery is rare with only about 5-10% attaining a total remission. And as a person who has attended various treatments for CFS/ME, I know this to be true personally.

    Even after long term IV therapy and other holistic type treatments to treat the Epstein Barr virus and co-infections in the blood, I still have CFS/ME. I have found effective ways to work with CFS/ME, yet this is not an overnight process and all of the lifestyle tools come into play even more so here. Be sure you are getting enough zinc. This is sometimes overlooked. An additional 20-50 mg. can be helpful with CFS/ME. 

    2. Exercise For Fibromyalgia Chronic Fatigue Syndrome

    So what are we to do when we fall into that 90-95% category of people who may have ongoing symptoms or cycles of CFS/ME over a lifetime?


    First, we must follow the same guidelines and general protocols for building a stronger ‘foundation’ as we have outlined in the fibromyalgia protocol articles here on this website. The idea is to build a stronger core and immune status.

    After we have created a support system for the immune and nervous system involvement, we can begin to incorporate an exercise program best suited for fibromyalgia chronic fatigue syndrome.

    The goal with exercise is to work WITH our bodies and slowly condition over time. This is not a quick process because creating a “heal-thy” lifestyle takes diligence and consistency. The best way to avoid Post Exercise Malaise is to increase both duration and intensity SLOWLY over time and include adequate rest breaks and recovery time in between workouts.

    Consistency is more important than every workout being perfect. Suiting up and showing up even on days when we don’t feel like it is where the changes in stamina and discipline will begin to occur.

    Exercise sessions may need to be limited to 5-10 minutes at one time. This will increase conditioning and we will maintain consistency. Because the adrenal glands are often compromised in CFS/ME patients, it is essential to address proper care and nutrition for adrenal health.

    3. Cardio Exercise Recommendations for Fibromyalgia Chronic Fatigue Syndrome Patients

    NOTE: Talk to your doctor before beginning any exercise program.

    Mode: Activities of daily living such as cleaning and shopping; Low impact aerobics such as walking, hiking, swimming or cycling; Light stretching only; and Light strength work with supervision if needed.

    Fibro-Girl’s Notes: As conditioning increases, using free weights can allow us to work up slowly in pushing weight and intensity. Using free weights requires focus and also allows us to control the “angle” at which we are pushing the weight. This is important, as many machines in the gym or fitness centers, are not fibro appropriate due to the “pushing angle”
    Resistance bands can also be used. However, not everyone with fibro will be able to withstand the “pulling” that bands create on various body parts. Stop at any time if strain is felt near or around tender and trigger points of the fibro body.

    Intensity: The best exercise intensity for CFS/ME patients is low intensity and low-impact, at least in the beginning. IF post exercise malaise occurs, try not to skip workouts, just go back to a lower intensity and less duration.

    Please note that I do consider cleaning one of those daily activities that can be harder on the fibro body than structured exercise. Do not determine your ability to exercise on difficulty with cleaning, bending, stopping, starting, etc that is involved there.

    Frequency:  3-5 days per week is recommended.

    Fibro-Girl’s Notes: Keeping a workout journal is very helpful in staying consistent and tracking our progress. It is very rewarding to see our goals and accomplishments on paper. And, just like in the Summary Protocol for Fibromyalgia, I recommend using a notebook rather than doing this online. Avoid distraction.

    Duration: Gradually increase by 5-10 minute intervals when performing any kind of daily activities or low impact exercises. Work up gradually to 30 minute training sessions. A heart rate monitor can be helpful as well.

    Exercise to Rest Ratio: CFS/ME may require a 1:3 exercise to rest ratio. This means that in the beginning, exercise for one minute, rest for three. Working up slowly to then increase work mode and decrease rest mode. Always go back to the previous mode if greater fatigue or malaise occurs.

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    Sample Exercises for Strength Training: 

    • wall pushups
    • resistance bands (avoid tender point areas of the body)
    • body weight exercises using ROM, Range of Motion, with arms and legs.
    • Free weights (start with lowest weight, 1-2-3-4-5 pounds and so on)
    • leg press (at gym) light weight
    • supervised Pilates
    • light yoga but not full sessions (this means we incorporate yoga moves into the workout. A 60-90-minute class of yoga exclusively will be too much for the fibro/CFS/ME client.

    NOTE: When working with a trainer or physical therapist, be sure they are licensed and certified. Ask if they understand the complexity of working with a FMS/CFS/ME client. Instead of signing up for a session package, ask for 1-2 sessions first to see if they are a good fit for you and your condition. 

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Joint Health And Fibromyalgia

    Joint Health And Fibromyalgia

    Joint health concerns are not uncommon for those with fibromyalgia and many have joint involvement of some kind. 

    More people with fibro are exhibiting joint or bone density issues and a tendency towards any of the various forms of arthritis.

    Effectively treating joint issues requires addressing all areas, including diet, movement, lifestyle, and better sleep strategies. 

    Joint involvement or joint disease can vary in degree depending on history, ongoing deficiency and active TRP’s (trigger points) that can ‘pull’ on and exacerbate the integrity of joints.

    In fact, many of the fibromyalgia TRP’s are located in close proximity to joints used within daily range of motion such as knee, hip and shoulder joints.

    FEELING ALL FLARED UP ?

    Although various aspects of fibromyalgia are not inflammatory in nature, any form of arthritis that often accompanies fibro is an inflammatory condition as well as a perpetuating factor within fibromyalgia.

    And, inflammation often coincides with many co-conditions and/or digestive illness. 

    When working to strengthen joints, we are also working on the surrounding areas including tendons, ligaments and muscle.

    For instance, in osteoarthritis, the joints can become out of alignment through wear, injury, active TRP’s (trigger points) or inadequate muscle strength.

    In the case of rheumatoid arthritis, the inflammation is more active due to the body attacking itself as an ‘auto immune’ response.

    Yet, In all cases of arthritis, the inflammation, TRP’s, myofascial constriction and any deficiency need to be addressed.

    ADL’s (Activities of Daily Living) can be more challenging for people with joint related pain. We talk often about the differences between these activities of daily living that can sometimes be detrimental and the focused exercises that strengthen and create greater agility within the body.

    This is essential to understand and remember. For example, while leaning down to clean a bathtub may be nearly impossible with painful joints, participating in focused exercises can be done by most people.

    Safe and effective exercise 

    As a practitioner and trainer living with and specializing in fibromyalgia, I get it, I will never tell you to just “go exercise” I want you to have the best tools. 

    Because joint pain can be debilitating, we need to be sure we are keeping our activity safe and effective.

    I always recommend using variety in your activities to avoid repetition and stress on joints.

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    For instance, we use the bike for increasing strength around the knee, but only in short increments, like 3-5 minutes. We also want just enough intensity to get the blood flowing around those joints. Blood flow will help to decrease pain.

    For joint health, it is essential to focus on increasing muscle strength whenever possible. Joints and muscle support each other.

    Joints are strengthened through daily strength applications, starting with body weight exercises and progressing to light to moderate weight training.

    Using weights that strap around the ankle/lower leg area can be very effective when working to strengthen knees and ankles.

    Exercises such as leg lifts or lying on a raised platform using ankle weights can be done safely even for those who cannot get down on the floor. A bed can also be used. 

    We also use light compression wear around vulnerable areas like the knees, feet (nerve pain) and shoulders. We find Copper Wear helpful.

    Experiment with different compression wear until you find brands that help you and feel comfortable for every day wear. Compression is essential for increasing blood flow while protecting joints and muscles.

    What about nutritional support for joints?

    We have experimented with various remedies for joint health over the years. We have found a few that seem to be more effective over long term use. 

    • Hyaluronic acid, Strontium, Collagen (Great Lakes brand) Fish oils, CLO (Green Pastures Cod Liver Oil), Glucosamine, Biosil liquid, and FG’s Joint Jello as shown below. 
    • I also like MSM for joints, hair and skin. Although I am not linking one here, as I have found many good brands out there, including Jarrow for MSM. 
    • Additionally, I use and recommend Boswelia for natural anti-inflammation and respiratory support. The Savesta brand is a good potency. 
    • Anti-inflammatories such as curcumin, ginger, black cumin oil ..
    • And I especially like the Krill Healthy Joint Formula shown below:
      Be sure whatever brand you take is of good quality. 

    Krill Healthy Joint Formula, a patented combination of krill oil, hyaluronic acid and astaxanthin.
    Research has shown krill oil to be especially effective for joint health.

    Hyaluronic acid (found naturally in joints) lubricates and cushions joints, supports cartilage and soft tissue.
    This form of HA combined with krill oil has been found to be better absorbed as well.

    Krill oil, a natural source of astaxanthin, suppresses free radicals, can reduce inflammation and enhances mitochondrial function, making this a perfect supplement for fibromyalgia and joint health alike.

    Fibro-Girl’s Joint Jello For Joint Health

    Do you want an easy and fun way to get heal-thy collagen into your diet? How about a healthy jello that tastes good and helps to nourish not only your joints, but skin, hair and nails as well..

    This jello recipe can be made as low glycemic as needed OR with full strength juice, depending on your dietary needs.

    My recipe is a lower glycemic version to keep the natural sugar content low.

    Lisa’s Joint Jello Recipe:

    • -Simmer one cup of juice liquid (1/2 tart cherry OR cranberry juice,1/2 water) on stove in small pot.
    • -Add one Tbsp. of Great Lakes gelatin and stir until dissolved.
    • -Add one more cup of cold juice liquid.
    • -Add up to 1/4 cup diced or grated organic orange peel or carrot. 
    • -Stir again and pour into glass pan or ice cube trays and put into refrigerator for at least three hours to gel.

    Enjoy and share with other family members.. we can all benefit from healthier joints and better sleep as well!!

    The Oska for cellular healing 

    We have been using the Oska for just over a year now, and it has become another tool in our toolbox. 

    Check out the Oska if you haven’t yet. Top of this article right under navigation bar. The Oska Wellness company is giving our followers 55.00 off and a 60 day money back guarantee.

    Oska works at the cellular level on joints, muscle pain, tendons, ligaments. It is not a cure, and it is also not a tens unit which does not heal on a cellular level

    What about the power of butter oil and fermented cod liver oil?

    Green Pastures Fermented Cod liver oil with butter oil is a powerful combination for the body and joints. Check out the link and read more about this product we have been using for years. If it is not in the budget right now, make a note for later. It is worth trying. >>

    Our skeletal system is the ‘foundation‘ of our bodies. 
    Everything we put into our bodies must go through the process of digestion and this can affect bone and joint nourishment.  How and when we sleep also affects the integrity of our bones and joints; create a lifestyle that supports this foundation while supporting a more functional life with fibromyalgia at the same time.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Fibromyalgia Exercise and Muscle Conditioning

    Fibromyalgia Exercise and Muscle Conditioning

    Why is maintaining strength within our fibromyalgia exercise routine so important when living with fibro and its related conditions? When muscle is lost, many areas of the body can be affected, including balance, posture and agility. This can lead to de-conditioning, falls and injury. We cannot afford that.

    Strength and agility are even more essential as we grow older.
    By starting slow, and being consistent, we are giving our bodies the extra insurance needed to avoid injury. As I like to say …
    “Our independence depends on it”

    The key in using fibromyalgia exercise to build and maintain muscle mass as we grow older is consistency. Especially with any chronic illness that might be along for the ride. This also includes the primary co-conditions to fibromyalgia, and arthritis. 

    The irony is that the very people that need safe and effective exercise the most are often the ones that tend towards inconsistency. The reward lies in staying consistent even on the days when we don’t feel like it.

    There is something miraculous that happens when we trust the process…

    Use Range Of Motion Variance In Your Fibromyalgia Exercise

    A tool that I use when working with myself and clients is what I call ‘variance’. This means that when using a machine or even when using hand weights, we use a shorter and varied range of motion.

    Instead of going into a range of motion that may be too extending or out of range for the fibro body, we lessen the range. This enables us to slowly increase our lifting weight over time during our fibromyalgia exercise with less risk of injury.

    (Please note however that there will be some machines in the gym that will never be fibromyalgia exercise appropriate, such as the ‘fly machine’ which extends the arms too far from the body)

    Using a shorter variance is a good thing though, because this is where much of the muscle activation takes place. When extending too far from our center point, we are not only risking injury, but the exercise itself also becomes less effective. 

    While on the subject of range or lever variance, when lifting anything heavy or bulky, (groceries, trash can, laundry basket, etc.) always lift close to the body, never extend the arms too far away or this can easily cause a shoulder or scapula strain.

    Muscle Health/Energy Activation

    For reducing muscle tightness and fatigue, it is more than treating externally. you might want to consider your diet. Grains and sugars are very depleting to the body. We must reduce and eliminate these foods that are depleting essential nutrients from our bodies and musculo-skeletal system.

    Fatigue ‘settles’ in the muscles, so it’s important to reduce any variable that perpetuates chronic fatigue and fibromyalgia symptoms. An imbalance in protein and carbohydrates can be an issue in both hypoglycemia and fibromyalgia.

    An easy to digest and assimilate protein is essential. Glutamine is also a fibro essential as it has the ability to aid in healing leaky gut and increase of HGH (the youth hormone) that also aids in sleep and regeneration. 

    Many protein shakes on the market (including those multi-level shake companies) have GMO’s and hard to digest proteins like whey and rice protein. With fibro, we need easy to digest protein without GMO’s. Lack of healthy protein can exacerbate symptoms of hypoglycemia and weight gain in any chronic illness and especially in fibromyalgia.

    Over the last 15 years, I have experimented with every protein powder I could get my hands on. I was never fully satisfied and had little to recommend and use with clients until Original Plantfusion and now with Natural raw version Sun Warrior. These are both excellent. Sun Warrior has no natural sugars, but has no added glutamine. Plantfusion has a few grams of natural sugars but has added glutamine for those who don’t care to take extra glutamine. I actually use them together.

    Both are available on this page, the Fibromyalgia Supplement page, and the Nutrition Tips page of this website. If you live outside the U.S. and cannot find either of these, look for protein ingredients like artichoke protein, pea protein, cranberry protein and sprouted quinoa.
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    Mix in a high powered blender with add-ins such as green apple (excellent), flax or other seed meal, greens, and water.

    Because the average female can only use about 10-12 protein grams at one time, I recommend using half servings of protein powder, this goes for every powder on the market. Remember that although we need protein, many people are still getting too much in their efforts to reduce carbohydrate foods. 

    NOTE: Add less water before mixing to avoid the drink becoming too frothy; add more liquid or water AFTER blending. This goes for ANY protein powder to make it more digestible.

    Liquid minerals such as Concentrace Ionic minerals help support mineral supply, including magnesium and others that work together synergistically. Raw minerals are also more effective.

    Energy is best activated through effective movement. We create specific exercises that help increase balanced energy. We are working to energize NOT over stimulate the fibro body. 

    Work to sleep according to the body clock. Many with Fibro say that they sleep when they can. The problem is that the body and mind will continue to suffer from imbalance. I have been there, and I still have to be diligent about getting to bed early.

    Ask for accountability from family members. Treat yourself as if it is not an option. Implement a daily schedule that supports your goals. Staying up late depletes the adrenal glands and this in turn breaks down healthy muscle; we cannot afford that.

    A second major tool to help adhere to the body clock is to arise in the morning (the closer to sunrise the better) and go out into the sunlight. Even if it’s cloudy, you will experience light levels much higher than possible inside your home. This has multiple benefits: 

    • you reset your body clock daily making earlier sleep possible
    • you get vitamin D in which most of us are deficient 
    • the light promotes increased serotonin level (improved mood)
    • and if you make the extra effort to walk for 20-minutes, you’ll be getting movement and light first thing every morning which will set the day for success ..

    Adaptogens (energy increasing and stress reducing supplement support) such as Rhodiola or Ashwagandha will help to reduce stress and increase energy naturally. These are generally safe and effective.

    It’s always best to check with your health care professional when adding any new supplements. 

    An important point to remember is that empowerment can only come from being consistent. Not every workout will go as planned, yet we do need consistency in order to take greater control over symptoms, fatigue, and pain levels.

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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Pre & Post Fibromyalgia Exercise Tips

    Pre & Post Fibromyalgia Exercise Tips

    We know that safe and effective fibromyalgia exercise is an essential component when designing a wellness plan for fibromyalgia and its related conditions. There are general recommendations and guidelines set forth by one of my certifying bodies, ACE (American Council on Exercise) 
    These are detailed in the Fitness Planner article here on the site, but with fibromyalgia and its primary co-conditions, I have to get a little more specific. 

    What about some of the more specific suggestions that can make your exercise experience a better one? And will also lessen the susceptibility to post exercise malaise, increased pain/fatigue and possible injury… I am talking about PRE and POST fibromyalgia exercise suggestions that work well to address a number of issues.

    These are the kind of issues to which only people with fibromyalgia and chronic pain can relate. We know that a strong and agile body is essential to avoid injury, yet whether we are engaging in fibromyalgia exercise such as strength training exercises, aerobic activity, OR an outdoor game, the ‘pre and post’ exercises are like extra insurance for the vulnerable fibro body..

    What follows are some easy suggestions to protect the body while creating a safer and more pleasurable workout experience.

    PRE FIBROMYALGIA EXERCISE WORKOUT:

    1. Due to circulation challenges in the feet and in the entire fibro body, I suggest doing a 5-10 minute foot bath. This has several benefits and is much easier than a full bath. It will calm the body (salts) while increasing circulation and also softening any calluses on the bottom of feet that can press on potential TRP’s (trigger points) within the foot area.

    Use a large enough foot bath container with warm water and a ½ cup epsom salts. Calming the body BEFORE the workout is very helpful for those with adrenal/thyroid involvement as well.

    Ginger root powder will add even greater benefit for circulation and ‘warming’ the feet (1-2 Tbsp. added to the salt water). The circulation increase here is especially helpful in the winter months when the feet tend to stay cold, as cold feet can be detrimental to workouts.

    2. Warm up with ROM (Range of Motion) exercises and breath work. ROM involves moving the arms and legs with variance, creating a greater range of motion to prevent injury or strain in the workout.

    Breath work is simply taking a few minutes to engage the breath. This also benefits the adrenals and thyroid before moving into greater intensity. Try doing the alternate nostril breathing technique, which is simply holding one nostril closed (with mouth closed) and breathing in and out through the other nostril. This helps to relax the body. 

    3. Using KT Tape or other kinesiology tape around both tender point and trigger point areas of the body can help to increase oxygen flow around joints and muscles which aids in a better workout and can lessen pain after workouts.

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    (This can also be used anytime of day to help circulation and oxygen flow through it’s ability to gently lift the muscle from the skin…. And it just feels good !!)

    Detailed instructions for effective application are included with tape. It might be necessary to have someone help with application or receive instruction from someone familiar with kinesiology tape and it’s applications.

    4. Engage in light stretching only. I find that deeper stretching is best done AFTER workouts, especially for those of us with both fibro and osteo issues. We want to avoid injury to a muscle or joint by not over-stretching a cold muscle, tendon or ligament.

    5. Myofascial Release of any kind is helpful at the best time that works for you. This can be done before OR after workouts.

    POST FIBROMYALGIA EXERCISE WORKOUT:

    1. Take time for an extended cool down. Use light stretching and range of motion exercises. If tolerated, deeper stretching can be done at this time as well. Spend at least 10 minutes to allow the body to come back into balance after the workout.

    2. While stretching and moving, incorporate some deeper breathing; deep and controlled to bring the breath, heart rate and nervous system back into balance. This will help to lessen or prevent post exercise malaise.

    3. If needed, apply ice packs to joints or areas that feel inflamed or painful. This should be done on a regular basis if joint issues or inflammation are an ongoing problem.

    4. Use compression after workouts. This is one thing that helps me the most after an intense workout. Experiment with various degrees of compression using compression socks/sleeves or making your own with pieces of material. The point here is to increase circulation through application of pressure. 

    In fact, if you generally find that standing causes your legs to hurt quickly, then using compression on your legs is essential. Even ADL’s like standing while doing the dishes or cooking is a great time to utilize compression on the legs. 

    Some compression garments sold in stores are not appropriate for everyone so it’s helpful to be creative and ‘customize’ where needed…

    5. Take in a quality source of protein within 30-60 minutes after every workout. This will aid in muscle recovery and support of healthy metabolism. This can also lessen post exercise malaise and reduce sugar cravings. 

    L-Glutamine amino acid is also an essential after workouts to nourish muscle, reduce the buildup of lactic acid, and increase HGH. Please note that some protein powders such as the Original Plantfusion I recommend already have a sufficient amount of glutamine. 

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    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Stretching Exercises

    Stretching Exercises

    I have found that the best fibromyalgia stretching exercises are more like range of motion exercises with LIGHT stretching included. This is because the fibro body is more sensitive to ‘conventional’ stretching. When people with fibro or osteo issues stretch too far, especially without proper conditioning, this can lead to Post Exercise Malaise, or worse, injury. See, this is because the fibro body has a tendency to store pain and past traumas inside the muscles, tendons, joints, etc.

    Yoga or other types of deep stretching can be beneficial for some people, but not all. We want to be sure the body is warm and muscles are loose, not contracted nor TRPs (trigger points) present. When attempting any stretching beyond normal means, it is best to start slow and again, incorporate range of motion exercises FIRST. Also, ROM exercises create greater agility by increasing strength and flexibility in everyday activities.

    ROM or Range of Motion is simply creating greater agility and range by performing exercises that will not only increase flexibility but also PROTECT the fibro body during activites of daily living that can sometimes lead to injury when least expected.
    Lifting legs (lower leg and knee lifts) reaching arms up and to the sides, bending to the side, bending over with range variance, bridging, etc.. anything that increases range within the entire body.

    Stretching Exercise Is All About Safety

    When reaching to a high cabinet OR down to the floor, a conditioned body will better adapt and not be so susceptible to injury.

    Proper breathing is also essential when doing any kind of stretching. Intentional breathing will aid in greater focus and less injury.

    Along with intentional breathing, we want to always be aware of our core.

    Core strength starts with awareness. When lifting, bending or reaching ..we want to activate our core muscles and this will in turn protect the fibro body while also practicing body awareness. 

    As I like to say. ITS ALL ABOUT SAFETY..ITS ALL ABOUT CONSISTENCY..

    Mornings are best for walking, hiking, muscle activation or anything that gets the blood flowing around joints and muscles. Avoid doing yoga or Pilates in the morning unless you have found this already works for you. Most people with fibromyalgia and Chronic Fatigue Syndrome need to approach stretching with caution. This can actually ‘activate’ not only pain but an immune response which can in turn increase the potential for post exercise malaise. 

    Afternoon is best for deeper stretching exercises and safe and effective strength training. ROM exercises can generally be done any time of day. (as shown here) Whenever symptoms arise from repetition or daily life, this is a great time to spend 10-15 minutes practicing range of motion with controlled and focused breathing.

    Exercise Is All About Consistency

    Consistency is key … If we are not adhering to a consistent routine, the muscles and joints will not respond as easily and we will continue to feel that we are back at square one. Consistency will bring results. The key is showing up even on days when we don’t feel our best. Progress can occur when we least expect it.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store