Go On A Netflix Binge
Sometimes the only thing that helps with chronic pain is to distract yourself, and whats more distracting than a really good binge-worthy show? If I cant sleep because of my pain, Ill get up and take my laptop to the couch and watch a few episodes of Game of Thrones, Rachel says. My doctor told me its actually worse to just lie in bed and think about it. He said if I absolutely cant sleep I should get out of bed and do something to take my mind off it. He recommended reading but I think thats just because he hasnt seen Game of Thrones.
How Can I Get A Good Nights Sleep
Fibromyalgia often disrupts sleep due to pain, restless legs syndrome, or other reasons. Try to set a sleep schedule by going to bed and waking up at the same time every day and avoiding naps. Develop a relaxing bedtime routine maybe reading and a warm bath. And make your bedroom conducive to sleep by keeping it dark, cool, and free of distractions like TV and computers. This is called practicing sleep hygiene.
Keep A Trigger Journal
Leesa T., 51, of San Francisco, California, has had fibromyalgia for more than 20 years. She says the one thing thats made the biggest difference has been figuring out what triggers her flares. When I first got diagnosed I had an amazing doctor and he told me to keep a flare journal, to look for patterns in what foods, activities, and whatnot caused my symptoms to get worse, she says. It was the best thing I did. My triggers have changed over the years and thanks to my journal I can see that. You cant prevent a flare-up if you dont what your triggers are.
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Is There A Cure For Fibromyalgia
Living with fibromyalgia doesnt just mean dealing with chronic symptoms it means constantly chasing after a cure for your pain and fatigue. If youre one of the 4 million adults struggling under the weight of fibromyalgia pain, you know exactly how frustrating that chase can be. Fortunately, theres an expert pain management specialist ready to help you find relief from your worst symptoms.
Dr. Raul Lopez and his team at West Texas Pain Institute specialize in accurately diagnosing and treating your fibromyalgia. Dr. Lopezs years of experience have equipped him with a wide variety of treatment options he can tailor to exactly fit your needs.
What Triggers Fibromyalgia Flare
Numerous factors contribute to a flare-up. What triggers your flare may not be the same as what triggers another persons fibro flare.
Once you can distinguish your triggers, you may be able to avoid them effectively and reduce the flare-ups that you have.
Overextending Yourself
Pushing yourself past your limits may trigger a flare-up. Learning to pace yourself when it comes to physical activity and exercise is vital.
It is easy to push yourself too far and wind up paying for it later. Finding your limits and listening to your body can help to avoid this.
Stress, Anxiety, and Depression
Stress can cause much damage to the body, including increasing pain and fatigue in those with fibromyalgia. Anxiety and depression also cause physical symptoms that could lead to a flare-up.
Finding methods to help you cope with stress, as well as finding appropriate treatment for any mental health problems, may help to reduce the number of fibro flares you have.
Hormonal Changes
Fibromyalgia is closely linked to specific hormonal imbalances. This means that a change in your hormones can easily affect your symptoms.
Women with fibromyalgia may find that their menstrual period or the start of menopause can cause a fibro flare.
Dietary Changes
There are some foods that may affect some with fibromyalgia. Some have been affected by dairy, gluten, MSG, refined sugar, or caffeine. Also, any food sensitivities that you have could trigger a fibromyalgia flare.
Inadequate Sleep
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Take Some ‘me Time’ Every Day
Fibromyalgia can pose unique health challenges and make life complicated. So make time for yourself every day as a part of your treatment. Lose yourself in a hobby, put on some music, rest — whatever makes you feel good. It may bring more balance to your life, help you fight stress, and boost your energy for the things you need to do.
Fatigue Characteristics: Qualitative Research
Results of qualitative studies provide insights into the encumbrance that fatigue inflicts on patients with fibromyalgia and the concomitant problem of articulating to their doctors what is wrong. Patients with fibromyalgia describe fatigue as ‘an inescapable or overwhelming feeling of profound physical tiredness, ‘weakness in the muscles, ‘an uncontrollable, unpredictable constant state of never being rested, ‘a ghastly sensation of being totally drained of every fiber of energy, ‘not proportional to effort exerted, ‘not relieved by rest, ‘having to do things more slowly, and ‘an invisible foe that creeps upon them unannounced and without warning . Patients also report that fatigue is interwoven, influenced, and intensified by pain, and is sometimes more severe than pain . Although fatigue is reported by both men and women with fibromyalgia, one study demonstrated that men had less fatigue compared to women and a second study reported that men tend to focus more on pain and women on fatigue .
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Sleep And Fibromyalgia Fatigue
When Rose first sees a patient with fibromyalgia syndrome and chronic fatigue, she makes sure that other causes of fatigue, like anemia and thyroid problems, have been addressed.
Improving a patients sleep is an important part of easing fibromyalgia fatigue, Rose tells WebMD. We know from research that sleep improves mood, pain, and in general how people feel during the day. Regardless of the reasons for the chronic fatigue, if we can get some control over quality of sleep, were likely to see positive benefits to mood, fatigue, concentration.
The chronic lack of sleep affects a patients overall health as well as their pain, Rose adds. They feel lousy, exhausted, and their immune system can be damaged.
Steven Berney, MD, chief of rheumatology at Temple University Health System in Philadelphia, agrees. In fibromyalgia, all treatments are geared toward helping people sleep better, he tells WebMD. If we can improve their sleep, patients will get better.
Stay On Top Of Stress
Stress is a normal part of life, so learning how to manage it is key. Stress can worsen fibromyalgia.
Cognitive behavioral therapy techniques like eliminating negative self-talk and learning how to prioritize tasks can help. Stress reduction strategies like meditation and deep breathing help you relax and learn to cope with pain flare-ups.
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Slow But Steady Exercise
Given how you feel, you may want to shy away from exercise. But it’s one of the most effective ways to handle fibromyalgia.
When you’re too tired to exercise, that lack of activity leads to greater muscle weakness and more fatigue. Over time, regular exercise lessens fatigue. Consistency can have a greater impact than intensity.
It’s possible that exercise also creates a positive chain reaction that boosts brain function. Studies show a link between physical ability and thinking ability. People who can do more physically often do better in areas like attention and decision-making.
Start out at an easy pace. Work with a physical therapist to find the right beginner program for you and adapt it as you get stronger. This is especially helpful if you’re nervous about exercising.
Strength training helps you regain muscle, and that helps with pain and fatigue for some people. Use resistance bands or a light weight to start.
Very gentle movement therapies like yoga, tai chi, and qi gong all get you moving, but yoga often has best effect on fatigue.
The Pain Is Too Intense
Everyone has a different threshold for pain. There are many people who could walk even if their bones were badly damaged.
There are those who feel a slight pressure of pain and to them this feels as though their bodies are being put on fire. For this reason, pain is often one of the aspects that drives fibromyalgia sufferers crazy.
The key to dealing with this to avoid those crazy feelings is to realize what makes this pain worse. This can only be achieved through monitoring your symptoms and daily activities.
Thus, it is not something that you are going to know after only a few days of dealing with this. In many cases, it takes people years to learn what it is that makes their pain worse.
However, there are a few starting points that have been found through studies of those suffering with this illness:
1- Loud noises can often trigger the pain and headaches that a person feels
2- Eating greasy foods, such as fast foods can make this worse
3- Not getting enough sleep is a huge issue for those who suffer with fibromyalgia
4- Not exercising enough, which makes the body get weaker can intensify the pain that is being felt
With this being said, you must change your life to accommodate the pain and ensure that you are doing those activities that are going to help you become stronger and deal with the pain.
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Im Overwhelmed By My Fibromyalgia Symptoms What Can I Do
It may not be easy, but you may have to become a little bit selfish. When you are pressured by too many demands, its time to learn how to say no. That means not accepting every invitation or going on every outing you might even have to back out at the last minute once in a while. Your friends and family will understand when you just dont have the energy for everything and have to put your own needs first.
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Make Work Life Better
Is work leaving you exhausted and in pain? Design a flexible plan that works for you and your boss. Ask about working from home part-time, or setting your hours for earlier or later in the day so you can be more productive. At the office, rearrange your workspace for comfort and easy accessibility. A telephone headset, keyboard tray, or other products may help put less stress on your body.
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What Are The Signs And Symptoms Of Fibromyalgia
The most common symptoms of fibromyalgia are
- Pain and stiffness all over the body
- Fatigue and tiredness
Other symptoms may include:
- Tingling or numbness in hands and feet
- Pain in the face or jaw, including disorders of the jaw known as temporomandibular joint syndrome
- Digestive problems, such as abdominal pain, bloating, constipation, and even irritable bowel syndrome
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Tips For Travelling With Fibromyalgia
Its official: summer is here! For many, that means we get to plan action-packed itineraries and go on sun-soaked holidays abroad, spend time with family and friends being active. If you suffer with fibromyalgia, its possible that you may not be well and able enough to join in with the fun and games. Chronic fatigue and widespread pain can put a halt on summer fun.
But here at The Fibro Clinic, we believe that having fibromyalgia doesnt mean you should give up on going away on holiday or taking part in activities. So, below weve put together a selection of tips to help you beat fibromyalgia fatigue, pain and stress when youre travelling.
1. Relax Research has shown that relaxation techniques can minimise fibromyalgia pain and also inflammation. We recommend creating a personalised playlist of soothing music to listen to during your journey. We also suggest working on some breathing techniques to help keep calm.
2. Dress Comfortably Being comfortable whilst travelling is perhaps one of the most important things you can do. Make sure you pack loose, comfortable clothes and avoid lots of zippers and buttons that could cause skin irritation. Remember that the temperature on airplanes can be colder so make sure you pack additional layers so the cold doesnt cause a flare up.
To talk to us at The Fibro Clinic or book a consultation, simply call us on 020 7118 0350.
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Be Flexible With Your Career Goals
Highly physical jobs may not be the best for someone with fibromyalgia, but it can be hard to let go of those dreams, especially if your career is a big part of your identity. Giving up a job you love may feel like one more thing your illness has robbed you of and can really bring you down. The key to dealing with these thoughts? Be flexible, Amy says. I got my degree as a chiropractor and I loved working in that field but now I work as a professor teaching health care because its easier on my body, she explains. She still gets to work in the field she loves but without sacrificing her own well-being.
How To Manage Fibromyalgia At Work
You can be productive at work with fibromyalgia. But you do need to experiment to find what combination of treatments and techniques worksevery fibromyalgia patient is different!
Find a doctor who understands your diagnosis, who encourages you to manage the disorder yourself, but suggests different treatment options.
Never return to a doctor who tells you that fibro is not real.
Prioritize your health, even during your working day! From personal experience, it is not worth working in a company which does not take a fibromyalgia diagnosis and specialists’ recommendations seriously.
Short breaks for stretching, a short walk, or meditation can be built into your workday. Yoga or tai chi classes can improve the health and productivity of all employees – it might be useful to start a semi-regular class at your workplace.
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Treatment For Fibromyalgia: The Big Picture
Theres not necessarily a straightforward or universal way to treat fibromyalgia, as the condition affects each patient differently and many fibro patients are also managing other co-occurring diseases at the same time, such as different kinds of arthritis. Many treatment options are available to address fibromyalgias various symptoms, so treatment for fibromyalgia should be multifactorial, individualized, and based on what specific issues and symptoms are affecting you most.
Not everyone gets the same fibromyalgia treatment, says Dr. Hackshaw. We figure it out based on the symptoms that are most concerning for that patient. He adds that doctors aim to use medications that treat multiple symptoms instead of prescribing multiple medications. The key is that you need to find your magic combination that works for you, says Stackelhouse.
The Basics Of Fibromyalgia
Fibromyalgia is a complicated condition thats not widely understood by most medical professionals. Its tricky to diagnose because its a collection of symptoms rather than a single disease and the symptoms can be warning signs of other medical issues. Thats why its important to see a fibromyalgia specialist like Dr. Lopez who can correctly diagnose your symptoms.
The most common symptoms of fibromyalgia besides chronic, widespread, or localized pain are:
- Chronic and severe fatigue
- Tenderness on certain points on your body
- New or worsening anxiety or depression
Fibromyalgia takes its toll on both your physical and psychological health and can be accompanied by secondary conditions like irritable bowel syndrome, severe headaches and migraines, and neurological disorders.
Nailing down an exact cause of fibromyalgia is a difficult task, but there are a few common sources of your pain.
Fibromyalgia typically stems from a malfunction in the way your brain processes your bodys pain signals. Your brain receives messages all day long from the different chemicals and neurons throughout your body. When your brain misreads those pain signals, you wind up feeling chronic pain and fatigue.
Symptoms usually appear after a significant physical trauma, surgery, infection, or period of psychological stress. Sometimes your fibromyalgia pain is a result of genetics and sometimes theres no known cause at all.
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Cfs And Fibromyalgia Relief In Redwood City
If you get diagnosed with fibromyalgia and experience chronic fatigue, finding fibromyalgia relief in Redwood City becomes more critical. Otherwise, it becomes harder to cope with your condition.
You can start by engaging in physical activities or seeking assistance from a psychologist. It’s also essential to get enough nutrition from the food you eat. As much as possible, it would help if you stayed away from food products that may cause irritation or swelling. Some of these include those you’re allergic to and items containing excessive sodium or preservatives.
Its also helpful to receive upper cervical care as it addresses spine misalignment, a factor that can trigger the onset of fibromyalgia and chronic fatigue syndrome. Even if you only have a small degree of bone misalignment along your neck, your brainstem tends to suffer greatly. As a result, your brain receives the wrong signals, and your body ends up experiencing various CFS and fibromyalgia symptoms. Start correcting your neck alignment today and see the difference with your fibromyalgia symptoms. Soon enough, you can see massive changes in your condition. Please schedule a consultation or contact us for your queries. You may reach us online via our website form or through the phone at 650-595-0500.
To schedule a complimentary consultation call our Redwood City office at . You can also click the button below.
Fatigue Correlates: Insights Into Etiology
The key symptoms of fibromyalgia – pain, fatigue, unrefreshing sleep, dyscognition, and depressed mood – do not occur in isolation. Rather, they often present concurrently, in varying severity, and are intertwined with and influence each other . Indeed, studies demonstrate that chronic persistent pain , poor sleep quality , depressed mood, anxiety, or combinations of these are associated with fatigue . In addition to common fibromyalgia symptoms, clinical characteristics , health behaviors , and psychological variables , also demonstrate strong associations with fatigue . In addition to cross-sectional associations, diurnal rhythmicity and lag relationships have also been demonstrated between fatigue and other fibromyalgia symptoms , suggesting that one variable can influence or predict the others . Appreciating these associations is important in fatigue assessment because daily assessment of fatigue may uncover lag relationships with other symptoms, providing avenues for intervention. Collectively, these studies indicate that many symptoms feed into fatigue and the implication of this finding, for both clinical practice and research, is that fatigue assessment must consider this multi-dimensionality. This is not unlike pain in fibromyalgia, which is increasingly demonstrated to be multidimensional, with contributions from central pain, peripheral musculoskeletal pain generators, and neuropathic pain, among other pathways .
Figure 1
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