Caring For Someone With Me/cfs
Having a supportive community of family, friends, school, work, employers and health workers, who understand the potential seriousness of ME/CFS, can also help improve the quality of life of people living with ME/CFS.
Everyone involved in supporting someone with ME/CFS needs to understand Post Exertional Malaise, which is an abnormal, biological response to exercise or activity. This means the patient will not be able to do all of the activities they used to be able to do, and will benefit from practical and emotional support. People with ME/CFS will each have different needs and preferences, so it is important to talk with them about how best to provide support. This may include help with daily routines, family life, accessing healthcare and other personal priorities.
Every Little Bit Helps
Maybe the idea of exercise still seems overwhelming. Or maybe you’re already in an exercise program. You can still try to add little bits of physical activity to your daily routine. Walk up the escalator. Move the remote so you have to get up to change the TV channel. Push the baby stroller when you go for a walk. Little challenges like these shouldn’t worsen symptoms but should improve pain and fatigue.
How To Avoid Fatigue When Starting An Exercise Routine
Many people suffering from fibromyalgia also have chronic fatigue syndrome. Chronic fatigue syndrome or CFS is a debilitating illness characterized by low energy levels. For those suffering from both fibromyalgia and chronic fatigue syndrome, exercise is still a good idea as long as its done carefully and properly.
If you have chronic fatigue syndrome and fibromyalgia, you must approach new exercise routines cautiously. Too much exercise can cause an increase in fatigue levels which then makes it less likely that you will stick to the new exercise routine. Remember, to get results from any exercise program consistency is key.
To best avoid increasing fatigue levels, I recommend paying close attention to two variables:
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Sample Exercises For Strength Training:
- resistance bands
- body weight exercises using ROM, Range of Motion, with arms and legs.
- leg press light weight
- supervised Pilates
- light yoga but not full sessions (this means we incorporate yoga moves intothe workout. A 60-90-minute class of yoga exclusively may be too much for the Fibro/CFS/MEclient.NOTE: When working with a trainer or physical therapist, be sure they are licensed and certified. Ask if they understand the complexity of working with a FMS/CFS/ME client. Instead of signing up for a session package, ask for 1-2 sessions first to see if they are a good fit for you and your condition. Be sure to follow me on the fitness page Fibro Fit People for ongoing suggestions and information on safe and effective exercise. Lisa.
Additionallinks to articles that will aid in greater success:
Perform Exercises Sitting Down Or Leaning Back
People with ME/CFS tend to do better when they exercise while in a seated or recumbent position. By sitting or reclining, they are reducing the strain from reduced blood flow so that their bodies can better tolerate limited exercise, Dr. Holladay explains.
For some people with ME/CFS, he recommends starting an exercise routine with stationary pedals or a recumbent bike, depending on what the person can tolerate.
Pedaling for five minutes with no or low resistance on a recumbent bike could be a good starting point. If you want to incorporate your upper body, he suggests lifting some light weights, such as 1- or 2-pound dumbbells, and doing only one set of just a few reps.
If you purchase a set of stationary pedals, you could sit on a chair or even lie on the floor while pedaling. I generally prefer the stationary pedals or recumbent bike to a regular upright stationary bicycle because the regular bicycle puts them in a more upright position, Dr. Holladay says, and staying upright for long periods can lead to crashing.
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Tests Of Physical Capacity
Leisure Time Physical Activity Instrument
The patients estimate their amount of physical activity in leisure time during a typical week . The physical activities were divided into three categories: light, moderate, and heavy activities, and examples of such activities were given for each category. The LTPAI total score is the sum of hours in all three categories and was used in the present study only in the analyses of potential predictors of change in fatigue.
The 6-minute walk test
The patient was instructed to walk for 6 minutes as quickly as she could without running and the total walking distance was measured . The 6MWT was used in the present study only in the analyses of potential predictors of change in fatigue.
The Effects Of Aquatic Exercise On Fibromyalgia And Chronic Fatigue Syndrome
Weight training improves the symptoms of those with fibro and/or CFS. But does the same hold true for other forms of exercise?
A number of studies were done on the effects of aquatic training on people suffering from fibromyalgia/CFS, and the results were very similar to the weight training group.
Aquatic training is exercising while standing at least waist deep in a pool. Aquatic exercise is a low impact activity that provides natural resistance while taking pressure off the bodys bones, joints and muscles.
Just like the resistance training studies, the participants with fibromyalgia and chronic fatigue being studied were mainly women. They all took part in a supervised group aquatic training program led by an instructor. Their results were compared with a similar group of patients who did not exercise.
At the end of the study, all participants were asked to rate their progress on a scale of 0 to 100 for well being and physical function and a scale of 0 to 10 for pain.
Those who exercised in the water reported:
- A lowering of pain levels
- Lower levels of muscle stiffness
- An almost 40% increase in muscle strength
- An increase in energy
- An ability to walk 37m further than those that did not exercise.
Perhaps just as important, there were no serious negative side effects reported in the group that exercised.
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How To Make Exercise Fun And Easy
Making exercise fun and easy is essential because it ensures that youll stick with it once your initial surge of motivation fades. Let me share with you a few simple techniques that have helped me overcome my resistance to exercise:
Think in Mini Steps
Thinking in mini steps is one of the most powerful mindsets Ive discovered so far. It can help you to infuse any activity, including exercise, with ease.
Here is why thinking in mini steps works: Since we as humans tend to avoid discomfort, our mind tries to steer us away from it, especially if this discomfort is expected to last an extended period of time. In real life youll notice this human tendency when you feel resistance to big tasks , such as going outside and taking a walk.
The way for us to work around this deeply rooted human behavior pattern is to split big, seemingly onerous tasks into tiny, easy, and effortless mini-step tasks.
I cringe at the idea of having to go for a walk or bike ride for thirty minutes. Thoughts that pop into my mind are, This will be uncomfortable! I dont have time for this! It will be the worst thirty minutes of my life!
Next, I take one more mini step, another one, and soon Ive gotten fifty yards into my walk. A few minutes later Ive overcome my initial resistance to walking altogether and have begun to enjoy it as something that is not even a chore, but as something thats fun.
Set out to reach a motivating destination
Listen to music or an audio book
Best Foods To Reduce Chronic Fatigue Syndrome
A balanced diet is themain source of energy that is much needed to a person who is already feeling weak and tired. Studies showed that eating small frequent meals assist CFS patients as it fuels them up throughout the day without over-indulging them.
The truth is eating larger amounts can tire anyone sick or healthy because blood get directed away from the brain and limbs but to your stomach and intestines.
So how to adapt your nutrition routineto reduce your Chronic Fatigue Syndrome ?
Here are the 10 Healthy superfoods to add to your diet to beat CFS :
Contents
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Why Is It Important To Be Cautious When It Comes To Exercise With Fibromyalgia
Most people believe that fibromyalgia prohibits you from exercising because it causes more flare-ups in your symptoms. But theres more to it!
People with fibromyalgia can absolutely exercise! You just have to find the right activity for your bodys needs.
You need to exercise smartly and safely to avoid pain or flareups in your symptoms. One of the biggest reasons people avoid exercise with fibromyalgia is post-exertional malaise, which occurs because you dont have the energy to handle the increased exercise effort. With your energy drained, you may feel like you got hit by a truck.
If you are exercising safely, you can actually improve your fibromyalgia symptoms. Its important to find a balance of low-intensity workouts that will leave you feeling the right amount of tiredness.
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How To Sidestep My Exercise Mistakes
Up until 2010, I held a rock-solid conviction that any exercise would harm my body. Having read in forums about peoples bad experience with exercise had led me to the false conclusion that any exercise would be bad for me.
This changed when my wife finally succeeded in getting me to join her gentle yoga class. During the class, I was still freaking out at first when I noticed myself sweating for the first time in years.
I expected my symptoms to worsen after the classbut they didnt. Instead I felt good! As you can imagine, I was very excited t hat my body was healthy enough to engage in light physical activities again.
For the past three years, from early 2010 until early 2013, even though I knew that a certain level of exercise was safe for me, I didnt give it the attention it deserved. Yes, I would exercise sporadically, but I never dedicated a daily time slot just to exercise. I didnt because, first, I saw exercise as a struggle and, second, was unaware of its great potential to propel me to the next level of my recovery.
Once I saw the importance of exercise and started to exercise regularly, I noticed many benefits, such as decreased fatigue during the day and better sleep at night. Now I wish that I had introduced exercise into my recovery regime two or three years earlier.
To avoid my mistake, I urge you to get started with a safe level of exercise immediately. Read this next part to learn how to get started with exercise in just a few simple steps.
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Physiological Effects Of Exercise
Exercise causes a variety of temporary physiological changes in healthy people. This includes an increase in respiratory rate, heart rate, and blood pressure in order to keep up with higher energy demands. The chemical reactions that break down nutrients glycolysis, the citric acid cycle, and the electron transport chain move more rapidly to liberate energy, and blood flow to muscles should increase. In healthy individuals, the amount of oxygen and carbon dioxide present in the blood should not alter significantly.
Feeling Better Vs Feeling Worse
When you have fibromyalgia or chronic fatigue syndrome , it’s common for well-meaning people to say things like, “If you’d just exercise more, you’d feel better.”
Research points to benefits of exercise for managing symptoms, especially in FMS, so your healthcare provider may push you to be more active, as well. But when you do exercise, you may end up with a symptom flare that lasts for days. So which is it: does exercise benefit us or harm us?
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Where Does Qi Come From
Qi cannot circulate in an unrelaxed body so the more relaxed we are the stronger our qi will become.
Qi cannot circulate in an unrelaxed body so the more relaxed we are the stronger our qi will become
We are all born with a given qi constitution inherited from our parents. This gets consumed through the course of our life and theres not much we can do about this. But we also receive qi from food, water, air and sunlight, and it is possible for other living beings to transmit qi to us as well. Our lifestyle can add to or diminish our qi field considerably. We all know what it feels like to be energized by being in a qi-filled natural environment such as a forest or by the ocean. Qi cannot circulate in an unrelaxed body so the more relaxed we are the stronger our qi will become.
Can I Deduct $27000 Plus Prep Costs Of A Prescription Supported Swim Spa To Treat Rheumatic Arthritis Fibromyalgia And Chronic Fatigue Syndrome As Medical Expense
My wife was diagnosed with rheumatic arthritis, fibromyalgia and chronic fatigue syndrome, as part of her treatment she was prescribed aquatic thermal and exercise treatments. We bought a swim spa to provide with both. I know that Turbo Tax will deduct the 10% of the GAI so I have no question there, the question is can I deduct the full cost of the unit and the prep work to install it in the house? A surface unit like that does not increase the value of the house as far as I know. The cost of the unit was $27,000 and the preparation work for the ground and electric was $3,000. Can I use the full amounts in Turbo tax, knowing that the 10% adjustment is done by the program? We have the prescription and receipts for all expenses.
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What To Do After You Exercise With Fibromyalgia
Exercise with fibromyalgia means gradually working your way up to more intense physical activity. Moving at a slower pace allows you to gauge your bodys conditions.
Five minutes a day is a perfect way to start including exercise in your routine. If you move too fast, too hard, you run the risk of post-exertional malaise. Light yoga, water exercises, or elliptical work are great starting point workouts. They are easy on your muscles and your joints.
Those experiencing fibromyalgia should exercise consistently for 15 minutes a day. Remember: you should aim to feel the right kind of tired, not overly exhausted.
Even five minutes of exercise a day can help lessen muscle fatigue and pain. Focus on low-intensity exercises that make you feel good.
Exercise with fibromyalgia is possible for you! By keeping these seven exercise tips in mind, youll be able to stay active while keeping your body protected from the symptoms of fibromyalgia.
British Columbia Specific Information
Many Canadians are affected by complex chronic diseases . CCDs are illnesses that last a long time, require treatment and management, and often do not get better on their own. Fibromyalgia , Myalgic Encephalomyelitis , which is also called Chronic Fatigue Syndrome , and Chronic Lyme Disease are examples of complex chronic diseases.
To learn more about fibromyalgia, myalgic encephalomyelitis or chronic Lyme-like disease, visit HealthLinkBCs Complex Chronic Diseases health feature.
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Precautions Limitations And Dangers
An exercise plan for people diagnosed with fibromyalgia needs to cater for the individuals level of fitness, mobility and experience.
Because many of the joints, muscles, ligaments and tendons will be affected by fibromyalgia only low impact or non-impact exercise routines should be practiced. This acts to reduce any additional stress that would normally be placed on already tender and painful spots.
Each case of fibromyalgia is different, for example, one person may only have pain in their leg muscles and joints whereas a second person may have all-over pain, and this will inevitably affect the type and intensity of the exercises performed. All people with fibromyalgia should know their limitations and should stick to exercises that they know wont exacerbate their main symptoms.
Over exercising will often cause pain and soreness in even the healthiest of people. It is important for sufferers of fibromyalgia to increase their levels of exercise very slowly and only push themselves as far as is comfortable.
Fibromyalgia What Is It
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.
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Exercise As Treatment For Patients With Chronic Fatigue Syndrome
Who may be interested in this review?
People with chronic fatigue syndrome and their family and friends.
Professionals working in specialist chronic fatigue services.
Professionals working in therapeutic exercise.
General practitioners.
Why is this review important?
Chronic fatigue syndrome is sometimes called myalgic encephalomyelitis .Research estimates that between 2 in 1000 and 2 in 100 adults in the USA are affected byCFS. People with CFS often have longlasting fatigue, joint pain, headaches, sleepproblems, and poor concentration and shortterm memory. These symptoms causesignificant disability and distress for people affected by CFS. There is no clear medicalcause for CFS, so people who are affected often deal with misunderstanding of theircondition from family, friends and healthcare professionals. National Institute for Healthand Care Excellence guidelines recommend exercise therapy for individuals with CFS,and a previous review of the evidence suggested that exercise therapy was a promisingapproach to the treatment. It is thought that exercise therapy can help management of CFSsymptoms by helping people gradually reintroduce physical activity into their dailylives.
This review is an update of a previous Cochrane review from 2004, which showed thatexercise therapy was a promising treatment for adults with CFS. Since the review,additional studies investigating the effectiveness and safety of exercise therapy forpatients with CFS have been published.
