Fibromyalgia is a chronic musculoskeletal condition characterized by widespread pain, fatigue, and stiffness/tightness throughout the body. There are multiple characteristic muscle “tender points” that are painful on light pressure. Fibromyalgia is associated with sleep disturbances, depression, and difficulty concentrating (or “fibro fog”). Other potential symptoms include headaches, anxiety, numbness/tingling, and irritable bowel syndrome. Fibromyalgia is often a diagnosis of exclusion, meaning it is diagnosed after ruling out alternative causes for these non-specific symptoms (such as hypothyroidism, anemia, diabetes, arthritic conditions, etc.).
While the exact cause of fibromyalgia is unclear, it is theorized that a central nervous system malfunction causes pain amplification, or a lowered threshold for pain signal transmission, so that relatively benign stimuli cause discomfort. Allodynia is the term used to describe the perception of pain from a non-painful stimulus. Some risk factors for fibromyalgia include stress, sleep disturbances, injury, family history, infection, and nervous system abnormalities.
Fibromyalgia is often a long-term battle; however, research shows that there are certain lifestyle modifications that can significantly reduce symptoms and allow patients to resume a more productive and comfortable life. The following article includes some of the best tips for achieving this.
1) Cardio exercise
Strong evidence supports aerobic exercise as an effective means of relieving fibromyalgia symptoms. Why could this be? Regular exercise supports a healthy cardiovascular system and overall good health, improves mood and self-efficacy, and releases endorphins that naturally reduce pain. Be sure to choose an activity that you enjoy, as this will maximize your chances of sticking with it. Some examples are dancing, jogging, and swimming. Exercising with a friend can help you both keep up. Remember: Any new activity should start slowly with gradually increasing duration/intensity over time. Your body will need to adjust to new exercises, and a gradual approach will reduce the chance that you will feel a little worse at first. Consult a health professional before starting if you have other health conditions.
2) Ensure Restful and Productive Sleep
Restful sleep is essential for general health, restoration, relaxation and well-being. Sleep disorders are often associated with fibromyalgia. Having a sleep study can help identify a problem, such as sleep apnea, that can be treated with a CPAP. A sleep study, or polysomnography, records physiological changes during sleep, such as heart rate, respiratory rate, muscle activity, eye movements, and brain function. It is important to practice proper sleep hygiene techniques, as this helps facilitate good sleep. Examples include maintaining a consistent sleep-wake routine, avoiding daytime naps, avoiding caffeine/alcohol before bed, and ensuring a comfortable sleeping environment.
3) Reduce stress
It is important to find the balance between work and play. Take time to enjoy hobbies like reading, art, or sports activities. Visit friends and family. Try yoga or tai chi to relax. Have a hot bath. Whatever you do to relax, make sure you choose healthy options. Some people with fibromyalgia benefit greatly from joining local support groups. In this way, you will realize that you are not alone and you can even get ideas from others about what works. Biofeedback and Cognitive Behavioral Therapy (CBT) are some other stress reduction ideas. Identify your biggest source of stress and work to minimize it. For some, job demands are the biggest cause of stress. Sometimes working fewer hours or taking more breaks can make all the difference. If a project seems overwhelming, break it down into smaller, more manageable chunks and reward yourself as you go.
4) Apply Heat
Applying hot compresses or soaking in a warm epsom salt bath helps relax tense muscles and increases circulation to affected areas. This can be a natural way to relieve fibromyalgia pain.
5) Watch your diet
A healthy diet cannot be overstated. After all, you are what you eat! Consider an anti-inflammatory type diet filled with fresh fruits, vegetables, whole grains, and omega oils. Choose healthy snacks instead of fatty or starchy/sugar foods. Eliminate potential allergens such as milk, nuts, shellfish, or wheat. Small meals throughout the day are better than fewer large meals. If you suffer from irritable bowel syndrome, you may benefit from a fiber supplement.
6) See a chiropractor
Chiropractic care is a natural means of pain relief and general well-being. It is a drug-free manual therapy. Chiropractors can provide healthy guidance to fibromyalgia patients, including instructions for home exercises to balance posture and relieve muscle and joint irritation. Optimal posture will reduce stress on muscles and joints. Chiropractic care corrects joint and muscle dysfunction and also has benefits on the general function of the nervous system. The fibromyalgia patient would benefit from regular maintenance care.
) Other CAMs
Many studies support the use of acupuncture as an effective means of naturally relieving pain. There is also evidence supporting myofascial release and trigger point therapy on the 11 characteristic tender points of the fibromyalgia patient.