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.
At first, my illnesses would require a little more rest while away. Because I pushed through pain and fatigue in hopes of keeping up with my family, I always returned home feeling like death. It was not unusual for my body to need days, weeks, and a few times months to recover from a week away from home.
Through the years I have not only made changes to how I address and relieve my chronic pain, but I have made changes to how I vacation too!
Here are a few tips to help you better enjoy your summer vacation!
Do a little research. Locate pharmacies, hospitals, and urgent care facilities that are in close proximity to your hotel. Then verify that they accept your health insurance.
Speaking of health insurance, check with your provider to see what your coverage is while in a different state or country.
Have your most important medicalinformation handy in case of an emergency. Click here to download my free Emergency Wallet Card. Perfect for when you are not able to inform emergency personnel of your health history or allergies. Always inform your traveling companions of their whereabouts so they can access them easily in case of an emergency.
I do not have White Coat Syndrome, where patients experience a higher blood pressure reading when at the doctor’s office. My fear of doctors goes way beyond that.
My fears stem from incompetent care. Not from just one doctor or surgeon and I am talking double digits!!!
My medical PTSD is the result of being ignored, dismissed, having more than one surgeon make life-lasting errors, and many post-op errors that will haunt me for life.
In case that is not enough of an explanation, here is a list of some of the reasons I fear doctors, hospitals, and test results.
Not one test ran in the emergency room indicated that my appendix was about to burst. I spent 7 hours crying from pain and being told that they can’t see a reason to give me more pain medication. It wasn’t until a shift change that the real problem was discovered. The new doctor pressed on my appendix, my body bounced off the table, and he said it’s her appendix. He then prepped me for surgery. My appendix could have burst inside had I not made it through a shift change.
Not one scan showed the giant cyst that was pulling my uterus, left ovary and fallopian tube, and bladder to my sidewall. This too was discovered in surgery.
Not one scan gave the surgeons I begged to help me after my hysterectomy a clue to the horror show that was taking place in my abdomen. A large, infected piece of my fallopian tube was never seen, nor were the adhesions that were strangling my bowels.
I experienced something that I thought would never happen to me prior to the second surgery performed to fix my botched hysterectomy.
The surgeon was reading my test results when he mentioned that my appendix looked fantastic. I stopped him and said that there was something wrong because I had my appendix removed 3 years earlier!!
His response? He argued with me!!!! He insisted that the report was read correctly and that it was mine!
Thankfully, I had already adopted the policy of never seeing a doctor alone. Had my husband not been there to witness this conversation, I probably would have had a mental breakdown.
One would think he would have checked to see if the results were correct or even mine. Instead, he questioned whether I really had an appendectomy….. I told him he could call the hospital where it took place if he had any more questions.
Later after surgery, I asked the attending surgeon if he saw an appendix. He said NO! The validation joy didn’t last long. I soon began dealing with the fallout from the errors he made during surgery.
Think surgical errors aren’t common? Well, they appear to be with me!
Apparently, there is only one surgeon in Arizona and one in California who not only knows about but knows where to find the only sutures that I am either not allergic to or that are compatible with my body. Why? Because no matter how much detail I go into when explaining the type of sutures they need to use, I have had an issue with the sutures and my healing all because they chose not to listen to me or take me seriously.
My incisions became infected from staples and traditional sutures. The ones that look like regular sutures but are supposed to dissolve on their own don’t dissolve with my body’s makeup.
A surgeon was in a hurry one Friday afternoon and didn’t take the time to sew me up properly.
Even after I protested and screamed that something was wrong, (blood has never poured out of my incisions in the past) I was told that it was normal and sent home. Mind you, the nurses who told me this was normal refused to look under my gown to see what I was referring to.
The next day I called the hospital who told me no that it wasn’t normal and to get back there asap.
When I did, they discovered that he left a gaping hole where he had cut into my belly button. I have seen three-year-olds do a better job of sewing!!
It took two years for me to get a surgeon to listen to me.
I was told repeatedly that it wasn’t an OBGYN problem since I had the hysterectomy.
Some refused to look past my chronic illnesses on my chart. While others told me that I needed to see a psychiatrist. But the pain wasn’t in my head, it was real.
Finally, when surgeon number 21 agreed to go in and later shared his findings, I could finally breathe. I wasn’t crazy after all.
During the second surgery to address the errors of the hysterectomy, my surgeon severed a set of nerves between my vagina and left leg.
Later one of the top neurologists in Scottsdale, Arizona informed me that there are two sets of nerves in that area. One that is commonly nicked or severed and that had been researched and there were ways to fix it. The other is a set that is so rarely severed or nicked that there was no research on how to fix it.
Can you guess which one my surgeon severed? That is right! I have permanent nerve damage.
The sad part is that every single one of those surgeons is still practicing and has never been reprimanded by the state that the errors took place in. Why? Because my lawyers and the state attorneys were unable to find a peer to testify against them.
When I woke up from surgery without feeling in my left thigh, I quickly called over the recovery room nurse.
She said that it was normal considering that I had just had back surgery. Except that I didn’t have back surgery and there was nothing normal about my numb thigh or the blood pouring out of my belly.
This took place at a world-renown hospital in Arizona, the last place you’d ever expect to be treated so poorly, but yet it happened to me.
The recovery room staff refused to allow my husband into the recovery area, even though everyone else had someone with them.
My husband had my glasses, so I was blind, but I also couldn’t walk because of the nerve damage and was weak from losing more blood, otherwise, I would have left on my own.
I have had doctors scoff at my allergy list. One actually laughed out loud, that is until he ordered a liquid for me to consume before a test he was running and I had an allergic reaction in front of him after one sip.
Others just ignore my list, leaving it up to me to go through the ingredient list to make sure it doesn’t contain one of my allergens.
Nine times out of ten my prescriptions would have killed me had I not done the research.
Living with incurable chronic illnesses means often hearing the words, this is all we can do or there isn’t anything else we can do.
But that doesn’t make it easier knowing that there is only so much that can be done.
However, all we can do or we are going to blame it on one of your chronic conditions don’t cut it when vital organs are being attacked.
What’s really sad is that I am only taken seriously when I have been in a car or other type of accident. Anything that could remotely be blamed on fibromyalgia, psoriatic arthritis, psoriasis, etc. is…….
I could seriously fill a book about how terribly I have been treated by the medical profession.
With just what I shared in this post, are you able to understand why I am so fearful?
Do you see why I do not run to them until I am sure they cannot blame it on something else?
Can you understand why knowing I need to see someone ASAP for my latest bout of abdominal pain fills me with anxiety?
In 2016 I was told by a handful of surgeons that they agreed that adhesions were attacking my bowels. But each and everyone one of them refused to fight for me after their request to schedule surgery was denied by the head of my HMO’s gynecology and GI department. Their reasoning? The adhesions will return…..
Yes, they will return, but I won’t… especially if they are permitted to destroy what is left inside of me. On the other hand, I also fear that a surgeon will make a fatal error.
I got lucky and was able to find temporary relief outside of normal healthcare practices after being completely shut down in 2016. I just pray that I can get lucky one more time…
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.
Anyone suffering from chronic fatigue syndrome is familiar with the term ‘crash’. It’s used to describe what happens when you push your body past its’ current energy production capabilities.
The technical term for a crash is ‘post-exertionalmalaise. How severely you are affected by chronic fatigue syndrome will dictate how badly you crash, how debilitating the crash is, and how long you take to recover from it. In astudy, PEM was found to worsen symptoms of chronic fatigue syndrome and reduce daily functioning.
When you push yourself physically, mentally or both, outside your energy envelope, your body systems will be unable to cope and force you to rest.
You may have had a good couple of days, been feeling better, gone out for the day, or worked longer hours than usual. Perhaps you went to a party or some other social gathering and stayed longer than you should have because you were having fun catching up with friends.
Whatever the activity, you know you’ve pushed it too far and arrive home from your outing feeling pretty tired. But the following day, it’s worse than just the normal fatigue you cope with each day, you can barely get out of bed and now you are paying for overdoing it the previous day.
Your muscles are painful and you feel like you have the flu, you are so fatigued you have no energy to do anything. Dragging yourself out of bed to use the toilet is a major feat.
But you have life to live and stuff that needs to be done, what are you going to do? You are desperately asking yourself ” How can I increase my energy level during a crash”?
When going through a crash, even the simple act of standing upright to take a shower was unthinkable for me. I started taking baths instead and tried to make them as relaxing and pleasant as possible. Even then, it took all of my diminished energy to push myself up and out of the bath, I felt like a ninety-year-old woman.
Unfortunately, the reality is that even when you are pretty tuned in to your own energy limits, there are going to be times when you push things too hard and you crash. So, what are you going to do?
Pushing yourself any further will only result in even more debilitating fatigue and worsening symptoms. So, give in to your crash and realize you must restfully and completely recover even a small amount of your diminished energy reserve again.
One of the most difficult things for me to get to grips with mentally was the realization that I had an illness. Once I acknowledged this, it made it easier for me to treat myself well and stop beating myself up for everything I could no longer do.
Going over and over in your mind all of the things you need to do, have to do, and should be doing whilst in the midst of a debilitating crash is pointless.
With this realization, I was able to give in to each crash, knowing that if I took it easy for a couple of days I’d recover sufficiently to return to leading what had become my new normal, a semi-normal life.
Luckily for me, I only had one period during my illness where I was pretty much bedridden for about a month. All other crashes I recovered from in a few days once I simply let go, gave in to it, and allowed my body the time it needed to recover some energy.
Experiencing a crash is scary because you feel as if you’ve lost control over your health and your life. It’s impossible to know how long each crash will last, will it be one day or two days, maybe a week, or perhaps even longer before you can crawl out of bed, get dressed, and function semi normally again?
My version of chronic fatigue syndrome was waking up every morning totally unrefreshed with a feeling of having the flu. The feeling that my bones had been filled with lead made every movement an effort. Tight and painful muscles and a never-ending array of symptoms that grew weekly added to my distress. This was my new normal life. But, when I experienced a crash, things got even worse.
Each crash put me flat on my back, incapable of doing anything, and all my varied and confusing symptoms worsened. Everything hurt, my arms, shoulders, neck, and back along with the extremely tight and painful Achilles area in my legs which also affected my balance somehow. My entire body seemed waterlogged as my fluid balance went haywire and night sweats were out of control.
The short answer is zip, zero………………absolutely nothing! Stay in bed, or camp out on the sofa, get comfortable and simply rest. You’ve used up all of the available energy your body is capable of producing right now and you’re in a deficit.
For me, what made dealing with each crash difficult was that my mind was still fully alert and active, it was my body that was letting me down. It was hard to relax my body for recovery when my mind was still humming along and raring to go.
Mentally, I had to continually remind myself of the benefit of just giving in to it and being confident that if I did, my recovery period would not become prolonged.
Whether it takes a day or a week to recover, acknowledging you have an illness that will inevitably result in having crashes means you can be prepared when they arrive.
On days when you feel better, do some cooking and food prep. Stock up the freezer with ready-prepared meals that can be easily re-heated during times when you’re experiencing a crash. This way, you’ll have nutritious and easily digestible food ready.
This should prevent the need to order fast food, or eat whatever junk is readily available when you don’t have the energy to cook. More than at any other time your body needs good, healthy, and nutritious food to provide nutrients to your cells for energy production.
Meals should ideally include a good balance of protein, healthy fats, and complex carbohydrates. If the thought of eating solid food is even too much for you, having some nutritious soups on hand is a good idea. You can make them with some healthy chicken bone brothand vegetables and place them in the freezer.
The most important thing to remember is not to indulge any cravings for sugary, fatty, high-carb fast food and to understand the cravings are simply your body’s way of trying to get energy quickly whilst in such a depleted state.
Load up your Kindle with reading material to relieve boredom.
I found this a lifesaver for me, so simple and convenient to use a couple of clicks and a new book is downloaded immediately. However, you shouldn’t have long periods of screen time. So, break up your reading time with some audiobooks too.
As I mentioned, during my worst episodes with crashes I could not even summon up enough energy to stand upright in the shower, so I started taking baths instead.
Putting a couple of handfuls of Epsom salts and a few drops of essential oil in the bathwater turned it into a relaxing pleasant experience.
The Epsom salts help relax tight muscles and the essential oils can be uplifting or relaxing depending on which oils you choose.
Always sensitive to bright lights and loud noises, I became even more so during a crash. It’s helpful to pull the shades and keep the lighting subdued to alleviate over sensitivity.
During a crash, it’s important to stay positive, continue to work towards recovery from chronic fatigue syndrome using some of the tips on this website together with a protocol from your naturopath.
Meanwhile, make your bedroom as comfortable as possible and keep necessities close at hand to limit how much you need to move.
Crashes will become fewer and recovery from crashes will be faster as your body gets stronger. By keeping a positive attitude and slowly moving towards your goal of recovery, crashes will gradually become a thing of the past.
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”!
