Let Go Of Negative Energy
Dont worry about what you should be doing. Work on not letting worry or negative thoughts steal your energy. Love yourself enough to pay attention and not make excuses later for how you feel, Nana says.
Dr. Mirgain offers psychological strategies for dealing with tasks youre having a hard time pacing: Reflect on what is it that makes pacing difficult, such as social pressure, guilt, you dont know another way to do it, anger, anxiety, she says. Then, you can address how to change your attitude toward it.
Frequent Urination And Urinary Tract Infections
Urinary and pelvic complaints are common symptoms of fibromyalgia, particularly in women with the disease. Bladder incontinence, urinary frequency, and painful sexual intercourse are just a few of the urinary disorders and pelvic symptoms that fibromyalgia can cause.
Management : If you have stress incontinence you may need to limit your intake of fluids. Pelvic floor exercises also called Kegels are recommended for women with stress, urge, or mixed incontinence. Read more on Fibro and UTI here
Try Cognitive Behavioral Therapy
Cognitive behavioral therapy is a kind of talk therapy which examines how your thoughts can influence your behavior and helps you to identify unhelpful thoughts and challenge them so that you can work out practical ways of coping with problems positively.11 This therapy can help you cope with difficult conditions like fibromyalgia. According to a study, CBT increased the impact of multidisciplinary treatments in patients with fibromyalgia who were experiencing fatigue.12
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Distinguishing Between Fatigue And Daytime Sleepiness
CFS, like FM, has been linked to sleep disturbances.42-45 To explore the impact of sleep in CFS, the sleep patterns of 14 CFS patients were assessed using electroencephalograms to measure slow wave sleep and sleep efficiency.42 Guilleminault et al found that SWS percentage and sleep efficiency were lower and there was a significant increase in delta 1 relative power in the chronic fatigue group when compared to controls.42 Poor sleep was evaluated by monitoring non-rapid eye movement sleep and calculating cyclic alternating pattern rate. Patient complaints of chronic fatigue and unrefreshing sleep were associated with an abnormal CAP rate . These specific patterns were related to subtle, undiagnosed sleep-disordered breathing as related to an abnormal CAP rate.
Neu and another research team explored the relationship between fatigue and sleepiness in a second study in which the patients underwent polysonography and psychometric assessments to differentiate fatigue, mood disorders, sleepiness, and sleep quality.44 Patients with CFS appeared to have a compromised sleep disregulation, which suggests that their state of unresolved fatigue cannot be resolved with improved sleep, and offers clinicians more insight regarding the distinction between fatigue and sleepiness.
How Energy Is Produced
Almost every cell of the body contains mitochondria. It is the job of the mitochondria to supply energy to the cells in the form of adenosine triphosphate . Researchers have found that people with fibromyalgia have low levels of ATP and a reduced capacity to produce ATP in the muscles. Following are eight supplements often recommended by fibromyalgia specialists for increasing energy and reducing fatigue.
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How Do I Take An Active Role In My Health Care
There isnt currently a cure for fibromyalgia. Your care will focus on helping you minimize the impact of fibromyalgia on your life and treating your symptoms. Your doctor can prescribe medicine to help with your pain, but there are other things you will need to do to ease your symptoms. This is called self-management.
Self-management means that you take responsibility for doing what it takes to manage fibromyalgia effectively. Its important for you to be responsible for your health. The treatment recommendations your doctor makes wont do any good unless you follow them. He or she cant make decisions for you or make you change your behavior. Only you can do these things.
In self-management, you and your health care team are partners in care. Your health care team can provide valuable advice and information to help you deal with fibromyalgia. However, there isnt one treatment plan that works best for every person who has fibromyalgia. Youll have to work with your care team to create a plan thats right for you. After all, nobody knows more than you do about your feelings, your actions, and how your fibromyalgia symptoms affect you.
Fibromyalgia: The Diet Connection
Find out what experts say really matters about the foods you eat — and why staying away from certain foods might help your fibromyalgia symptoms.
Reviewed by Matthew Hoffman, MD
The condition is called fibromyalgia. It consists of a complex array of symptoms that include widespread muscle and joint pain along with overwhelming fatigue. And none of it goes away, no matter how much rest you get.
Fibromyalgia affects up to 4% of the population — mostly women. And there is still no known cause or recognized treatment that works for everyone. That’s one reason, say experts, that so many people have turned to diet as a way to relieve some of the symptoms.
The fact is there’s little scientific evidence to support any single eating plan as a way to deal with fibromyalgia. Nevertheless, a trip around the Internet will show that dietary approaches to fibromyalgia abound. The variety is so diverse it’s hard to imagine they are all aimed at treating the same disease.
Eat more whole grains. Don’t eat any whole grains. All fruit is good. Some fruit is bad. Tomatoes are healthy. Tomatoes are harmful. Sugar is bad. Sugar has no impact. Avoid meat. Eat. . . .
Confused? Don’t be. Experts say diversity is another hallmark of fibromyalgia.
And this, say experts, includes dietary measures.
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Will I Still Be Able To Work With Fibromyalgia
Usually. Most people with fibromyalgia continue to work, but you may have to make changes to do so. You can cut down the number of hours you work, switch to a less demanding job, or adapt a current job. If you face challenges at work, an occupational therapist can help you design a more comfortable workstation or find more efficient and less painful ways to do your job. A number of federal laws protect your rights.
However, if you cannot work because of your fibromyalgia, you may qualify for disability benefits through your employer or the Social Security Administration.
Treatments Worth Trying For Fibromyalgia
Combine medication, self-care and lifestyle changes to manage fibromyalgia symptoms.
If youre living with fibromyalgia, you already know that there is no cure for the pain and fatigue you often feel. Fortunately, with medications, self-care strategies and lifestyle modifications, living with fibromyalgia can be a little easier.
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Keep Practicing And Tinkering
For tasks on which you are having difficulty pacing, Dr. Mirgain advises to think about how long you can do the activity without fatigue and how long you will need to rest before becoming active again . With those set time limits, practice! Once youve mastered a task, you can consider slowly increasing the activity time and decreasing rest time.
Bones And When They Ache
Hurting bones are not common normally however people who suffer from fibromyalgia are considered to have hurting bones. Tenderness, bone pain and others are all triggered by a sever disruption in your blood stream and fibromyalgia is somewhat that carries this along. People who suffer from this are considered to have sleep issues and an incapability to carry out physical exercises. Achy bones is an indication that individuals experience on a daily basis but someone might certainly not recognize that it is because of fibromyalgia and it is consequently something that you have to check
Management : People should avoid caffeine and other stimulants in the evening and sleep in a quiet, dark room with comfortable bedding. They should not eat or watch TV in bed. Doctors may prescribe low doses of tricyclic antidepressants. Aspirin or other nonsteroidal anti-inflammatory drugs are generally of limited benefit. Pain relievers, such as tramadol or acetaminophen, can help. Opioids, which can be habit-forming and become less effective over time, are best avoided when treating chronic disorders such as fibromyalgia.
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Start Tracking Your Symptoms
When youve been diagnosed with fibromyalgia, its essential to spend some time really getting to know your body and how it reacts because every person struggling with this condition reacts differently.
While you may want to rely entirely on your medical team, if youve been dealing with your condition for a while you know that doctors can only help you so much. At a certain point, the onus is on you to take charge of your condition. This can be both frustrating and empowering.
better handle on your condition is by keeping a diary where you note your activities and any corresponding symptoms. While it may feel tedious at first, youll start to identify patterns that can help you recognize when a flare-up may be coming on and possibly even avoid it.
We recommend using a symptom log , that you can tailor to your needs. Keep track of any symptoms that occur easily in the daily two-page spreads. You can look back through your symptoms each week or month to figure out what may be exacerbating your condition more than helping.
Heated Pool Treatment With Or Without Exercise
Heated pool treatment has been shown to improve symptoms in some cases. Some trials that looked into this included exercise in addition to heated pool treatment, and some looked at heated pool treatment alone. Each seemed to help in some cases.
One study of fibromyalgia patients, who received 20 minutes’ bathing, once a day, five times per week, for three weeks , suggested that, on average, the treatment resulted in significantly less tenderness and pain for as long as six months after the treatment had finished.
Your doctor or physiotherapist may recommend a locally based heated hydrotherapy pool. However, if none is available, a heated swimming pool, or jacuzzi may suffice, and simply lying in a warm bath for 20 minutes per day may also be of benefit.
You Start Feeling Numb
Unresponsiveness is also a common issue with fibromyalgia casualties. The pain is extremely prevalent and majority of the sufferers experience numbness. The traumatized behavior is there because you start to sense spasms and rigidity of the muscles. Numbness annoys the nerves and effects in a complete loss of sensation, something fibromyalgia casualties are used to experience.
Management : Persistent numbness and tingling can be an indication of a serious underlying medical problem.The sooner a diagnosis is made the sooner treatment can start. And early treatment often leads to positive outcomes.Your doctor will likely run some tests after asking about your other symptoms, conditions, and family medical history. For some conditions, like tarsal tunnel syndrome or injuries, icing the affected area can reduce both numbness and pain. Dont leave an ice pack on for more than twenty minutes at a time.For people experiencing too much pressure on the nerves, braces can help to relieve that pressure, and any subsequent pain and numbness. Supportive shoes can also help. Read More on Muscle Spasms here
Natural Remedies For Fibromyalgia
Standard treatments can be hit or miss
Standard treatments for fibromyalgia include painkillers, antidepressants, and anti-seizure drugs. These can help reduce symptoms like pain, fatigue, and insomnia.
For some people, though, these medications may not provide the perfect solution. A research report by the Jesse and Julie Rasch Foundation stated that sometimes medication treatments are ineffective. They also may cause side effects that make them difficult to maintain.
The authors concluded that the best approach is to combine drug treatments with other types of non-drug or complementary therapies. Heres a look at a few of the possibilities.
Pain linked yoga to lower levels of fibromyalgia-related pain among participants.
Another study published in the Journal of Pain Research found similar results. Women with fibromyalgia who took a 75-minute yoga class twice a week for eight weeks reported less pain at the end of the study. They also had lower levels of the stress hormone cortisol in their blood.
Can meditation change the way your brain processes pain signals? Australian rheumatologist Dr. Daniel Lewis thinks so. He suggests meditation may change the way your brain functions, helping improve symptoms of fibromyalgia.
A research review published in
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What Causes Chronic Fatigue
The most common causes of fatigue are chronic medical or psychiatric illnesses, accounting for 70% of chronic fatigue in the general population. However, at least 30% of the time no specific cause is found for chronic fatigue.8
In population-based studies, it has been very difficult to separate idiopathic chronic fatigue that has been associated with chronic depression and other chronic mood disturbances. Depression-associated fatigue versus pure fatigue was evaluated in a report that prospectively followed 1,177 primary care patients, with 3 separate measurements of fatigue and psychiatric symptoms.9 The depression and fatigue scores correlated closely over time. They replicated previous findings of a strong correlation between fatigue and psychiatric morbidity, but also identified a group of patients with persistent, independent fatigue, which was not associated with any increase in psychological morbidity. This persistent, independent fatigue state was uncommon and found in only 2.5% of the population.
In a population survey of more than 10,000 adolescents, 13 to 18 years old, chronic fatigue was found in 3%, of which one-half had associated depression or anxiety.11 Although the prevalence is lower than in adults, more than half the adolescents with chronic fatigue had severe or very severe disability. Comorbid mood correlated with greater disability and health service utilization.
Assessment of Chronic Fatigue
Tips That Have Helped Others Achieve Remission
Fibromyalgia is truly an obstacle coursea long twisty road that may be full of setbacks. Yet there are many things you can do to reduce your risk of fibromyalgia flares and improve your overall well-being while living with the condition.
Let’s take a look at some of the ways in which fibromyalgia is managed, what studies are telling us, and other things you should know when trying to achieve remission. The bottom line, however, when reviewing these practices is that it is usually a combination of modalities and lifestyle changes rather than any one treatment that makes a difference.
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Look For Areas To Improve Outside Work
A streamlined and productive household is a great help when working, even without the complications of fibromyalgia. It saves energy, is less stressful, and allows fibromites to perform better at work.
Eating healthily, both at home and at work, is important to give the fibro body the best nutrients for daily energy, improving the immune system, and for dealing with the ongoing pain. Many fibromites have digestive issues – ask a GP to check for food allergies, and avoid processed foods and food additives. Try planning and cooking in advance to save energy on strenuous days.
Gentle exercise is important for maintaining mobility and strength in muscles. Many fibromyalgia patients report improved symptoms at a healthier weight, and exercise is important for reaching that. Tai chi, yoga, gentle swimming and walking are all good places to start, but check with your doctor first!Mindfulness, meditation, stress reduction and other pain management techniques are fantastic for helping the fibromyalgia worker deal with and often reduce daily and severe pain. Look at ways to improve your sleep – a better bed, a darker or quieter room, a relaxing before-bed routine, cutting out caffeine, nicotine and alcohol can all improve the quality of sleep. A good night’s sleep enormously reduces pain levels the following day.
Magnesium And Malic Acid
It has long been known that fibromyalgia patients usually have low magnesium levels. When intracellular magnesium is low, the muscles are not able to relax and make energy. The combination of magnesium and malic acid works with the muscles to help them manufacture more ATP, resulting in more energy.
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Does Energy Pacing Mean Limiting Exercise
Activity pacing does not mean not getting exercise instead, it means conserving energy in between bouts of activity. Studies have shown that doing exercise, either aerobic or resistance-based exercise, does improve energy levels, Dr. Sulapas says. It also helps establish a baseline of endurance, so doing daily tasks can be easier.
Rest is important, but you need physical activity throughout your day. If a person lives a sedentary lifestyle and has chronic fatigue, they are usually just running on half a tank of energy. Gentle exercise can help decrease fatigue, Dr. Sulapas says. Dodge says exercise can help reset your body so all systems function optimally.
In addition, not being active can lead to psychological fear of activity, resulting in a vicious cycle, Dr. Mirgain says.
Instead, strive for balance: Think of it as a middle ground between doing nothing and overexerting yourself, she says. Pacing involves spending just enough time and energy in an activity to be productive, without pushing yourself so hard that you end up in more pain and able to do less afterward.
Talk to your doctor or therapist about what exercises are right for you.
What Are Some Treatment Options For Fibromyalgia
Doctors usually cannot help people who have Fibromyalgia. But the good news is that there are some other ways to get relief, such as meditation or physical therapy. There have been many studies and experiments done to find a cure for this disease but so far nothing has proven effective.
- Exercise more
Studies have shown that being active can help reduce pain. When we exercise and our body produces endorphins, these can help to make it easier for us to sleep and they also may treat depression. Low impact exercise is best because it puts less stress on our joints and muscles. This means that when we start to exercise, we should work up slowly so that our muscles do not get overworked with sudden activity!
- Increase your Vitamin D levels
Vitamin D can help people who have chronic Fibromyalgia and can reduce Fibromyalgia flare-ups. Thebest way to get Vitamin D is through food, but you should also take it in pill form because many foods do not have the right amount of this vitamin. If you take the pills with water, you will be able to absorb more and your body will work better!
- Use pain relievers
If you are having chronic pain, there are many over-the-counter drugs that can help. You will want to start with simple pain relievers and see if they work for you before turning elsewhere. But stronger prescription medications may have side effects and be addictive. Make sure the doctor knows what is best for you in this case!
- Try massage therapy
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