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.
If your spouse has been diagnosed with a chronic pain condition, such as fibromyalgia, it may feel like a strange thing to ask how you are coping. However, as your partner is busily navigating his/her own coping mechanisms, you may well be left struggling with your own challenges and frustrations.
To be on the receiving end of these negative emotions can be an unpleasant experience. Particularly if you feel that you have been taking on more than your fair share of the household chores/finances as a direct result of your partner’s symptoms.
From time to time, you may find yourself experiencing one or more of the following:
Confusion when it comes to understanding the symptoms and unpredictability of fibromyalgia
Mistrustfulness – how can you be sure that your partner is not just exaggerating his/her symptoms?
Whilst it is important to remember that such feelings are perfectly normal, it is equally important that you find a way to move beyond them, for the good of the relationship.
With this in mind, there are some positive steps that you can take to both ease and improve the situation with your partner. We’ve put together six tips that we hope you find helpful:
Try to find fun activities that you and your partner can enjoy as a couple. Spending quality time together will help you to bond and see beyond the negative aspects of the illness. You might find a few ideas on this facebook discussion for starters.
There will be good days and bad days, highs and lows. Being prepared for this can help you to manage your frustration if plans fall apart at the last minute due to your partner’s ill health. Accept that your partner is not at all to blame if an unexpected flare prevents plans from going ahead. Also, realize that he/she is probably as upset, if not more, by the situation as you, and would very much benefit from your reassurance.
Find out as much as you can about your partner’s illness by speaking to your GP together, as well as researching relevant material on the many internet resources available. Such websites also share valuable insights into how you may best manage your own difficulties in coping with your partner’s illness. We have listed a few below to get you started:
The more that you understand the nature of fibromyalgia and the effect that it can have, the more likely you are to find patience on the days when the going gets really tough.
Ask your partner how she/he is feeling and if there is anything that you can do to help to improve the situation. If you find yourself feeling frustrated or overwhelmed at times, try to calmly explain that you are struggling with things too, rather than becoming snappy or impatient.
Don’t forget the romance in your relationship! Think of cute gestures that might cheer your partner up on a bad day. For example, you could surprise her with flowers, cook a candlelit dinner or try and plan a romantic trip out for a future “good” day.
If you find yourself feeling at the end of your tether from time to time, don’t give up. Focus on the positive things in your relationship and the wonderful memories that you have together, not forgetting that you can create many more wonderful memories in the future.
Importantly, don’t let fibromyalgia define your relationship. With a little help and a positive attitude, your partnership can become stronger than ever with every new challenge faced together.
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.
For those of you that suffer from a chronic pain illness, such as fibromyalgia, it’s likely that you may also find it difficult to get a good night’s sleep.
According to the Sleep Foundation, approximately two-thirds of adults who suffer from chronic pain, also report experiencing sleeping difficulties: “the combination of pain and sleep disturbance is a double-edged sword: the pain makes sleep more difficult and sleeps deprivation exacerbates pain.”
Whilst further research is required to establish and understand the connections between sleep and pain, the good news is that there are several ways that you may be able to improve your chances of having a good night’s sleep.
Health guru and rheumatology expert, Betty Keller (MD, FACR Board Certified Internal Medicine & Rheumatology), offers the following great advice and tips on finding the best sleeping positions if you suffer from fibromyalgia:
“Experiment with different pillow arrangements until you find one that is comfortable and gives you support where you need it most.”
We all have preferred habits when it comes to choosing a side to sleep on. Let’s see what the experts say when it comes to choosing the side that will benefit your particular symptoms the most:
By slowly bringing your knees to your knees closer to your chest you can help to rehydrate the disks in your back and ease lower back pain, according to sleep expert Michael Breus, Ph.D.: “They naturally rehydrate as you sleep, and the only way to rehydrate them is to have them in an open position.”
By placing a pillow beneath your knees and/or lower back, you can cushion your tender spots.
Raising your legs and torso (with a pillow or triangular foam wedge), may help with lower back pain says Breus: “By raising the legs at the knees, you can actually pull all the weight off the pelvis. And by increasing the height of the torso between 17 and 20 degrees, you can absolutely neutralize any low back strain.”
If you suffer from neck pain, upper back pain, or pain in the shoulder blades, it is recommended that you sleep on your back using a very flat pillow.
As you may have tender spots located on your neck if you can only get to sleep on your stomach avoid placing a pillow in a place that may place pressure on your neck.
Placing a pillow beneath your stomach may help to prevent arching in your back.
Try a memory pillow Memory pillows are designed to mold to the contours of your head and neck and provide you with the maximum support during your night’s sleep.
Reduce your caffeine intake Try not to consume any caffeine from the afternoon onwards: as it works as a stimulant it will affect your ability to settle. If you are craving a hot drink try a relaxing herbal tea, such as chamomile or peppermint.
Avoid too many naps Where possible try to keep a regular sleep schedule, avoiding napping too much during the day. “A lot of patients have circadian rhythm problems. Napping can throw you off. Any sleep during the daytime will be taken from your sleep at night” says clinical psychologist, Dr. Mary Rose.
Gentle exercise Regular exercise has been said to both aid good sleep and improves symptoms of fibromyalgia for some sufferers. There are plenty of good links to simple “fibro-friendly” exercise routines on the internet.
See a Doctor If sleep disruption has become a serious issue for you and you feel that you may be suffering from a disorder, such as insomnia, you should consult your GP for further advice.
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.
The United Kingdom is known for its poor and inconsistent weather, which is problematic for a number of health conditions including fibromyalgia. Shifts in the weather are known to trigger symptoms in the condition and increase pain levels. Continue reading, as we take a closer look at how various climate conditions affect fibromyalgia.
The root cause of fibromyalgia symptoms is unknown, however, many people with the disorder believe changes in the weather make it worse. Fibromyalgia patientsmay favor different seasons depending on their sensitivities, as explained below.
Some people with fibromyalgia have heat sensitivities and find weather that’s a bit colder more tolerable than hot. A heat-sensitive person often feels burning sensations, coming from within, all over their body. This can make any slight touch or layer of clothing against the skin feel unbearable. Other side effects include puffy and aching hands and feet, as well as hot flushes, heat stroke, and excessive sweating. Heat sensitivity, like most fibromyalgia symptoms, can be tied to the hypothalamus-pituitary-adrenal axis (HPA). As detailed in a study stemming out of The Netherlands, the hypothalamus is a section of the brain that is responsible for keeping the body’s status quo, a process known as homeostasis, by linking the nervous system and the endocrine system. FMS patients are prone to an imbalance of the HPA axis, which disrupts the body’s ability to maintain homeostasis and can lower their human growth hormone (HGH), dehydroepiandrosterone (DHEA), cortisol, and other hormones, causing a whole host of issues including sensitivities to temperature. This is evident with Dr. John C. Lowe, the Director of Research at the Fibromyalgia Research Foundation reporting, 43% of FMS patients have low thyroid function, meaning those with FMS are 10 to 250,000 times more likely to suffer from thyroid dysfunction.
On the other side of the spectrum, less sunlight and cooler temperatures, frequently onset symptoms, making winter also a dreaded time of year for sufferers. One of the reasons behind this is that people with fibromyalgia have an enormous increase in the number of sensory nerves on their palms and hands, according to findings by Integrated Tissue Dynamics (Intidyn) in New York. Another reason is that our body temperature is regulated in our hands and feet, with blood vessels and shunts, opening up to let blood flow faster in cool temperatures, while exposing nerve fibers, fibromyalgia patients, with their surplus of nerve fibers, have greater pain in colder weather. Further complicating this issue is the fact that our hands and feet act as a reservoir and store and divert blood flow. Disruption at these critical sites, as seen in FMS patients, can result in mismanaged blood and cause muscular pain and aches. It can also contribute to a buildup of lactic acid, causing fatigue or hyperactivity in the Brain, and inflammation. The increase in the number of these sensory nerves means drops or rises in temperature will have a large impact on FMS patients.
Above all, the humidity hits fibromyalgia patients the hardest despite their normal tendencies. Researchers speculated this is a result of the weather, in either clammy or hot conditions, feeling more oppressed. Given the biometric reasons above, fibromyalgia patients are also particularly vulnerable to weather fluctuations, as well as drops and rises in the barometric pressure, since their bodies scramble to regulate.
It’s interesting to consider, a fibromyalgia patient is rarely affected by both hot and cold but the dysfunction leading to their body flaring up is seen in both climates, whether the reaction causes noticeable symptoms. Can you relate to any of these issues adjusting to climate conditions? Connect with us on social media, Facebook, or Twitter, to let us know, and stay tuned for our next blog entry tailored to aid fibromyalgia sufferers to regulate their bodies and adjust to flare-ups brought on by temperature.
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”!
Fibromyalgia is one of the most common diseases affecting the muscles, tendons, and joints in women. It is difficult to detect fibromyalgia, despite its commonality, with no set diagnostic protocol and its likeliness to coexist with other conditions. Further complicating the process, is the fact fibromyalgia symptoms are inconsistent and can fluctuate with seasonal changes and hormonal shifts. As mentioned in the article posted earlier this month, the link between fibromyalgia and hormones, fibromyalgiais regularly first detected in women during a major hormonal change like puberty, pregnancy and menopause. Considering this connection, we’ve taken a look into the various ways fibromyalgia patients can balance their hormones to keep symptoms at bay.
Hormone replacement therapy (HRT) involves boosting decreasing levels of the female reproductive hormones. Medical evidence suggests replenishing oestrogen and progesterone hormones in fibromyalgia patients may help relieve symptoms. One reason tied to this theory is magnesium utilisation is increased by the presence of oestrogen. As we’ve previously reported, Using Malic acid and Magnesium to treat Fibromyalgia, women with fibromyalgia lack, magnesium, a vital mineral supporting a healthy immune system. Signs of magnesium deficiency are muscle soreness and tension, poor sleep, migraine headaches, anxiety, hyperactivity, and constipation – all symptoms common in fibromyalgia. In addition, research shows oestrogens beneficial for skeletal muscle function and strength. This is affirmed by physicians, comparing cases involving patients with decreasing amounts of female hormones to those with ideal levels, concluding women with hormone deficiencies sustain greater injuries and require more time to recover.
If you’re considering HRT, it’s important to consult with a medical professional to determine the best course of action for you. A physician will need to review your medical history and assess the risks involved to create a personalised approach. Keep in mind, there’s no standard method of HRT and treatment regimens vary. Below is a list of the current approaches:
Tablets, usually taken once per day, are the simplest and most commonly used way of taking HRT. Blood clots are a higher risk with tablets compared to other forms of HRT.
Skin patches, also common, provide an alternative option for people looking to avoid the inconvenience of taking a pill every day. Patches are to be stuck on your skin and replaced every few days. Side effects from HRT, such as indigestion, are reported to be less in patients using patches. And, unlike tablets, patches don’t increase your risk of blood clots.
Oestrogen gel, applied once per day, is increasing in popularity and provides a convenient way of taking HRT. Oestrogen gel won’t increase your risk of blood clots but there is a risk of developing womb cancer, so you may be required to use it in combination with another method of HRT.
Implantscan be inserted under a patient’s skin to gradually release hormones over time. The small pellet-sized implant needs replacing every few months. Implants are the most convenient method of HRT, yet aren’t widely available or used very often. Like, oestrogen gel, you may be subject to a combination of HRT in order to avoid the risk of womb cancer.
Vaginal oestrogen, available as a cream, pessary or ring, is placed inside the patient’s vagina. The risks and side effects involved in HRT are less with this method.
Depending on your condition and goals for wanting to try HRT, the doctor may recommend another form of modern or traditional medication. It’s also possible to balance hormones naturally by developing healthy lifestyle habits, such as altering your diet, to include key minerals and vitamins, incorporating low-impact exercises and developing a sleeping pattern. Have you attempted to balance your hormones to relieve fibromyalgia symptoms? Reach out to us on social media, Twitteror Facebook, to let us know about your experience.
Oh wait a minute, I can’t raise my right-hand today because of killer shoulder pain. Hang on while I check to see if the left arm is working. Yeah! I can raise my left hand! Yes, I have been asked what having fibromyalgia feels like, many times.
Who knows what tomorrow or even later today will bring. My shoulders are favorites for my fibro buddy to target. There can be a limited range of motion in one shoulder or both. Sometimes neither, those are the good days. I find out only when the time comes.
Absolutely no way to predict these things, but learning to live with fibromyalgia means respecting physical limitations when they do crop up. I’ve been taken down for months by my fibro shoulders.
I mean pain pops up everywhere, no part of your body is sacred and there’s quite a variety of pain types and levels. There’s the stabbing, knock the wind out of you and take you down “fibro pain”. It moves around targeting different parts of you and the pain level ranges sometimes requiring medical attention.
Then there are the dull throbbing aches throughout your body that never completely subside. Sometimes they flare in spots and the pain can take you down. But, if you learn to respect the aches, and don’t push too far they can remain a dull pulsing ache.
It’s exhausting to never be comfortable, but you have to learn to live with the discomfort in order to survive.
Sleeping? Well, that’s a whole different matter. Tad difficult to get good quality sleep when your body is constantly hurting. Oh, and restless legs? Wow, they work better than any alarm clock. Then there are the times that your skin feels like it is quite literally crawling with tiny stinging insects, just under the surface so you can’t quite get to them.
We each are individual; unique. No two people are exactly alike. In that same sense, how Fibromyalgia affects or feels to someone will differ as much as we do as people.
Plus, fibro symptoms are almost fluid, they transform and move around constantly. It’s this never-ending process and so it’s tough trying to put into words something that never stops evolving.
It sucks to be exhausted, confused, and uncomfortable in addition to suffering from varying degrees of widespread pain every second of every minute of every day.
The thing about Fibro Warriors? We get knocked down, but we get right back up again. Well, maybe not right back up, but we get back up as soon as our bodies say we can.
