easy living framework for fibromyalgia · knowing there is no cure for fibromyalgia, and suffering...

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Author: Natural Cure to Fibromyalgia

http://www.eliminatefibromyalgia.com/fibromyalgia.html?source=lifestyle


Easy Living Framework For Fibromyalgia

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Contents page

1. Acceptance 2

2. Regular Exercise 6

3. Healthy Diet Choices 9

4. Pain Relief Tips 12

5. Quality Sleep 16

6. Relaxation Techniques 20

7. Positive Mental Attitude 22

8. Stress Reduction 26

9. Seeking Support 29

10. Useful Supplements 33




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Acceptance of Fibromyalgia

It is important for anyone who has been diagnosed with fibromyalgia to gain

acceptance of their illness if they wish to move on with their life and enjoy it to

the best of their ability. However, acceptance of any chronic condition can be a

struggle, and the following are the most common stages of acceptance that

fibromyalgia sufferers go through:

Denial – This can’t be happening to me – Although you may initially feel relief

that your symptoms have been diagnosed, the more you think about the

diagnosis, the more doubt tends to seep into your thoughts. Denial is a common

type of defense mechanism. It is a way for us to deal with emotional conflict,

stress, threatening information, painful thoughts and anxiety. Instead of

immediately accepting the truth, we seek to look for alternatives, such a second

or third opinion. Thus, a person recently diagnosed with fibromyalgia often

does not want to believe that their symptoms are the result of a serious chronic

illness that has no cure.

What should you do? Obtain a second opinion if you require further assurance.

If a second fibromyalgia diagnosis is determined, even if you don’t believe it, try

to push aside your doubt. Make the conscious choice to realize that you have a

chronic condition you have to live with for the rest of your life, and the sooner

you seek methods to manage your symptoms the better. With time and

understanding of your condition, your doubts will fade.

Anger – No one understands me –Fibromyalgia sufferers can feel angry at their

body for making them experience constant fatigue and pain. These exhausting

symptoms may cause sufferers to give up certain responsibilities such as their

career, and can sometimes make doing household chores and enjoying favorite

activities, virtually impossible. This loss of power can leave a person feeling

helpless and useless, feelings that can convert into anger.

Anger can also be directed at others. Individuals with fibromyalgia can feel

unsupported by their family, friends and co-workers, who fail to understand

what they are going through. Although feelings of anger are normal, harboring

this emotion only makes symptoms worse and taking it out on others only

alienates them further.

What should you do? Remember that you are responsible for your own feelings

and how you express them. Instead of letting your anger towards your condition



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fester, accept your anger and transform it into a positive energy that can be used

constructively. Constructive anger can be channeled by:

•••• Keeping a journal you can vent in.

•••• Sharing your feelings with a person you trust and who is empathetic.

•••• Educating your loved ones about fibromyalgia so they have a better

understanding of your condition, what you are going through and why

you’re angry.

Your anger will disperse once you learn that you must let go of old habits and

past ideas about who you were and what you were capable of doing.

Establishing a new you is no easy task, but with patience and practice you will be

able to better express yourself to others and take better care of yourself.

Depression – My life as I know it is over – Feeling depressed is very normal

among fibromyalgia sufferers, and is not something you should worry about

right away. Usually the depression one feels is derived from self-pity and grief

over certain freedoms that are lost, and the day-to-day issues that need to be

faced. Knowing there is no cure for fibromyalgia, and suffering from the

symptoms, can lead to feelings of poor self-esteem and hopelessness.

However, if feelings of depression are not controlled they can quickly consume

your life. The following are the warning signs of serious depression:

•••• Lack of interest in regular day-to-day activities

•••• Feeling consistently sad or down

•••• Feelings of hopelessness

•••• Crying spells for no particular reason

•••• Trouble sleeping

•••• Difficulty concentrating or focusing

•••• Difficulty making decisions

•••• Unintentional weight loss or gain

•••• Irritability or easily annoyed

•••• Restlessness

•••• Feeling weak or fatigued

•••• Feeling worthless

•••• Lack of interest in sex

•••• Thoughts of death or suicide

As you can see from the above list, some of the warning signs of depression are

also symptoms of fibromyalgia (I.E. trouble sleeping, feeling weak and fatigued).



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It is important that you don’t confuse the two conditions, and that you

understand not everyone experiences depression in the same way.

What should I do? If you are experiencing suicidal thoughts seek medical

attention immediately! This is characteristic of extreme depression and not

something easily overcome without the right kind of help. If you are feeling

hopeless, sad and down, you need to change your priorities. There are different

things you can do such as:

•••• Improve your self-esteem – You can only do what you can do. Stop trying to

overachieve. Set yourself small and manageable goals that you can

realistically accomplish (I.E. Instead of cleaning the whole kitchen in one day,

clean one drawer and each day take on another small task).

•••• Find the right support – Find a local or online support group for fibromyalgia

sufferers and share your experiences with people who truly understand what

you are going through.

•••• Educate yourself and others about your disease – The greater your

understanding, the less guilty you’ll feel, and the more support you will

receive.

•••• Focus on the positive – You may not be able to do what you once could, so

why don’t you take the time to relax and focus on other things you wanted to

do but never had the time for (I.E. reading, writing, watching movies, nature

walks, improving your education, etc.)

•••• Reevaluate priorities – Now is the time to take a good look at your life, decide

what is really important and focus your energies on these aspects only.

Acceptance – My life isn’t over – only when you accept fibromyalgia will you

stop fighting your condition and begin living with it. Accepting fibromyalgia

means understanding it is a chronic illness that has no cure and you will have to

manage it for the rest of your life. The sooner you accept this fact, the sooner you

can move forward and begin making the necessary lifestyle changes that will

improve your life for the better.

What should I do? Move past your denial and start to focus on understanding

the reality of your condition. Talk to your doctor, read about fibromyalgia, and

stop making it the enemy. You should realize that there was nothing that could

have been done to prevent it, nor is there anyone or anything to blame.

Fibromyalgia is now a part of your life. It is part of your body, and it needs to be

treated with only the respect and care you can provide.



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By reevaluating your life you have the opportunity to concentrate on those

people and activities that really matter or bring you pleasure. It can be a very

cathartic experience to remove the unnecessary ‘baggage’ from your life.

Control – I have the power to make my life what I want it to be – Once you

have accepted your condition, it’s time to say goodbye to the old you, focus on

the present you, and work towards a better and happier future for yourself.

This won’t be easy, especially because fibromyalgia is a very changeable

condition, and can be difficult to anticipate. However, the more familiar you

become with the condition, and the more you understand your body and its

reactions, the better you will be able to predict what your can easily achieve and

what may be more challenging and require additional planning.

What should I do? You need to make the most of the life you have regardless of

how fibromyalgia affects you. It is up to you to find out what treatment options

are most effective for your specific symptoms. You need to listen to your body,

and be patient with it. Don’t push yourself too hard. If you take things slow and

don’t give up, you’ll be amazed how small differences make to the way you feel.

It’s all right to feel down sometimes, but it’s important to remain positive on the

whole.

Always remember that you can have a better life in spite of fibromyalgia, but you

have to want it.



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Exercising Regularly and Stretching to Minimize Fibromyalgia

Symptoms

Just as exercise is good for your overall health, there are also many benefits to

practicing the right exercises in terms of minimizing the symptoms of your

fibromyalgia. Exercising ‘properly’ has been known to provide pain relief, lower

stress levels, help in weight loss efforts, build muscle strength, increase bone

density and help with sleep patterns.

However, before starting any exercise regimen, you should consult your doctor.

To ensure you will be making efforts to improve your symptoms and won’t be

doing more harm than good.

That being said, there are three major kinds of exercise, which you should seek to

incorporate as they each have their own benefits:

• Stretching – stretching is a great way to minimize your symptoms of

fibromyalgia while helping your endurance levels when exercising or

carrying out physical activity. Stretching is among the forms of exercise

that you can do when suffering from fibromyalgia because:

- It helps to elongate your muscles. This notably reduces stiffness and

pain that you may feel as a result of your syndrome.

- Flexibility will be improved through stretching, helping you to regain

or maintain your range of motion and joint movement. You may

notice that your daily activities become easier to accomplish.

- Stretching is also a relaxing practice. It can be incorporated into

meditation techniques, or simply used as time dedicated to unwind.

- Many people also find that gentle stretching helps them to fall asleep

more quickly and attain a more solid, unbroken sleep.

There are many different ways to stretch, so you will likely need guidance

from your doctor or a personal trainer. However, overall, you will want

to keep the following in mind to get the most out of your stretching:

� Warm up before stretching. Warming up and stretching are not the

same thing. You may want to take a warm bath or shower, or

simply walk around your house a few times before you start

stretching. This will get your muscles warm and encourage the

blood to flow through them so that they are ready to be worked.



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This decreases the chance of injury.

� Only stretch within your comfort level. If you hold a stretch that is

painful you are going too far. You should aim to feel resistance, not

pain.

� Concentrate on deep breathing as you stretch, breathing in through

your nose and out through your mouth.

� Begin your stretching slowly with only one repetition of each

technique and holding for a slow count of 3. Work your way up to

five or more reps, increasing the count to 5 as your level of ability

improves.

� If you find that a certain muscle is sore or a muscle feels sore after

you stretch it, do fewer repetitions for that stretch, or hold it for a

shorter length of time. In other words, don’t overdo it.

� An option if your muscles are feeling stiff, is to begin by doing a

few simple stretches in warm water. This can be done in your

bathtub or in a Jacuzzi. Do these stretches while sitting or reclining

as you don’t want to slip and fall.

� If you struggle to hold your stretches, have a friend assist you.

Stretching with help is just as good for you as stretching without

help.

• Aerobic Exercise – aerobic exercises may feel as though they are out of the

question if you suffer from fibromyalgia, but – contrary to popular belief

aerobic exercises are not limited to the types that you see at gym classes or

in workout videos. Aerobic exercises include anything that increases your

heart rate and keeps it elevated for a length of time. Therefore, it can

include just about any activity that raises your heart rate. When it comes

to fibromyalgia, the most accessible aerobic exercises include walking,

cycling, and swimming. If you are particularly stiff or have sore joints and

muscles, you may find that swimming in warm water can give you the

exercise you need, while remaining gentle on your sore points as the

water supports your joints. Aerobic exercises require you to warm up and

carefully stretch before getting started. When you stick with them, you



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should discover that over time benefits include:

� Pain reduction due to the release of endorphins (pain relieving

hormones)

� Strengthened muscles

� Decreased stiffness in the morning and after physical exertion

� Reduced risk of small muscle injuries that are very painful to

fibromyalgia sufferers

� Improved sleep patterns

� Overall better fitness levels

� Increased energy throughout the day

• Strength Training – since so much of the pain of fibromyalgia is based in

the muscles and joints, strength training allows you to build the strength

in those areas of the body decreasing the intensity of your painful

symptoms. Strength training is a kind of exercise that allows you to use

your muscles in a way that they become stronger over time. It includes

weight training as well as resistance training and stretching. To begin,

you may not need any equipment at all, but can simply use your own

body resistance. It is important to seek the assistance of a professional

with strength training, as you will want to make sure that you don’t hurt

yourself with the wrong techniques, and you don’t take things too

quickly. The point is to keep the right pace and the right progression for

your own abilities. The benefits of strength training include:

� Strengthened core muscles that support your body better

� Improved posture

� Greater bone density

� Improved Balance, Flexibility, Mobility and Stability

� Increased Metabolic Rate

� Injury Prevention

� Sleep improvements

� Elevate your mood

Exercise is not only good for your health, but it is a fantastic treatment for your

fibromyalgia symptoms.



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A Healthy Diet for Fibromyalgia Sufferers

Eating a healthy diet is especially important for fibromyalgia sufferers as it can

help you take control of your symptom relief and stress management. Whenever

you make a major dietary change, you should always consult your doctor or a

nutritionist, as he or she will be able to guide you toward the right food choices

for your needs and symptoms, and help you avoid those that may be damaging

to your health.

However, as an overview a poor fibromyalgia diet is one that contains large

quantities of fatty, processed, or sugary foods. These kinds of foods are major

contributors to weight gain and obesity. Being overweight is especially

damaging to fibromyalgia patients as it increases strain on joints and requires

additional muscle strength to accomplish your daily activities. Furthermore,

additional weight contributes to many of the symptoms of fibromyalgia such as

joint and muscle pain, fatigue, and insomnia.

A shortfall in essential nutrients in the diet can also lead to complications. For

instance anemia is common among fibromyalgia patients - whether they know it

or not. Anemia has very similar symptoms to fibromyalgia, it can leave you

feeling tired and weak, worsening the symptoms you already feel due to

fibromyalgia. The causes of anemia are:

• Iron deficiencies (due to blood loss or poor dietary choices)

• Vitamin deficiencies (due to poor dietary choices)

• Specific chronic or genetic diseases and disorders

• Certain medications

A healthy diet has a great deal to do with combating anemia. As the symptoms

of anemia are very similar to those of fibromyalgia, you may not even realize that

you have it, instead thinking that your fibromyalgia symptoms are getting worse.

By eating poorly, you can encourage both the symptoms of anemia and

fibromyalgia, making it harder to concentrate, causing you to feel weak, making

it harder for your body to regulate your temperature, and making your life more

challenging overall.

That being said, eating a healthy diet won’t cure your fibromyalgia. What it will

do is help to minimize your symptoms. A healthy fibromyalgia diet should be

high in nutritionally rich foods including fruits and vegetables every day, and

restrict processed, fatty, and sugary foods. Fruits and vegetables are rich in



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many nutrients that are specifically beneficial to reducing fibromyalgia

symptoms, such as antioxidants, malic acid1, and calcium2.

Antioxidants are important as they reduce the stress placed on the tissues of the

body when free radicals are allowed to build up. Antioxidants remove excess

free radicals, minimizing tissue damage and removing an imbalance that

frequently results in back pain, muscle pain, fatigue, and low pain tolerance.

Preservatives and chemicals in foods can also make symptoms worse and

fibromyalgia patients are already quite chemically sensitive and experience

greater problems with additives in foods than non-fibromyalgia sufferers do.

Make sure you avoid foods containing aspartame, such as NutraSweet and

Equal, as they are considered as aggravating to fibromyalgia symptoms.

As well as eating a healthy diet, you may also want to speak to your doctor or

nutritionist about including nutritional supplements into your diet, ensure you

are getting adequate levels of nutrition for optimum health.

Specific foods that are recommended to avoid when suffering from fibromyalgia

include:

• Caffeine

• Alcohol

• Sugary foods such as cakes, pastries and many baked goods

• Processed foods of any kind

• Fatty foods such as fried foods

Instead, you should try to make sure that your daily diet is filled with the

following:

• At least 5 to 10 servings of fruits and vegetables every day, which may be

supplemented with fruit or juice, though whole foods are most effective.

• Organic foods where possible, to reduce pesticide exposure.

• Six to eight glasses of filtered water.

• A wide variety of foods, instead of the same foods every day in ensure a

wide variety of nutrients are consumed.

1 http://www.ncbi.nlm.nih.gov/pubmed/85870882 http://www.ncbi.nlm.nih.gov/pubmed/11449822



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Take a look at the Trigger Food list for more details on what to avoid.

As you build your healthy diet, pay attention to any intolerance or allergic

reactions you may experience to the foods you eat. If your body is prone to

overreacting to foods this may worsen your fibromyalgia symptoms, so take care

to pay attention to bloating, constipation, gas, diarrhea, fatigue, headache (or

migraine), mood disorders, joint or muscle aches and pains, and skin problems.

Any of these may be an indicator of a reaction to food you’ve consumed. The

best way to keep track of this is through the use of a food diary where you note

down what you’re eating along with how you’re feeling.



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Fibromyalgia Pain Relief

Pain is the primary complaint among fibromyalgia sufferers, and is a symptom

that can range from being a mild irritant to completely debilitating. Although

there are different medications that can be prescribed to help ease pain, there are

also alternative non-drug treatments you can use that can help soothe pain, and

alleviate stress from your joints and muscles. Some of these methods include:

Heat Therapy- Heat is an excellent and inexpensive way to reduce the severity of

chronic pain caused by fibromyalgia. When heat is applied to the tender areas of

the body, it assists in dilating the blood vessels, encouraging a rush of blood to

the affected area. This rush of blood flushes out toxins and wastes, and also

brings oxygen to the region, which relaxes muscle contractions, encourages

muscle tone, and aids in the repair of soft tissues. Furthermore, it is thought that

heat therapy decreases the sensation of pain by numbing the nerve endings.

Heat can help relax stiff muscles, which can promote flexibility and increase

range of motion. It can provide the whole body with tension relief, which has

been found to be beneficial for reducing chronic headaches. Heat can also

promote restful sleep and lead to an overall decrease in fibromyalgia symptoms

by reducing stress.

Types of heat therapy – Although there are different types of heat remedies,

there are essentially two main types of therapy:

1. Superficial heat therapy – This is when heat only reaches the skin and just

below the skin’s surface; it does not penetrate deep into the soft tissue. Types

of superficial heat therapy includes heat pads, heat packs, hot water bottles,

warm baths or showers, and keeping muscles warm by wearing layers of

clothing.

2. Deep heat therapy - This is when heat penetrates deep within the skin into the

muscles core. Types of deep heat therapy include ultrasound, shortwave

diathermy (SWD) units and far infrared saunas.

Cold Therapy – Like heat therapy, cold therapy can also be an effective and

inexpensive method for relieving symptoms of pain and discomfort in

fibromyalgia sufferers. That being said, cold therapy is often utilized to target

headaches, specific sore spots, as well as irritated sensitive or broken skin that

would be otherwise aggravated by heat.

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It is not entirely understood how cold therapy relieves painful headaches and

migraines, but it is believed that the sensation of cold overwhelms and obstructs

the transmission of pain stimuli into the cerebral cortex. The cerebral cortex is

the outer layer of the brain that consists of nerve cells, and is in charge of

cognitive functions, such as mood, reasoning, and perception of stimuli. In

essence, cold therapy appears to alleviate pain by numbing the nerve endings.

Types of cold therapy – cold packs or cold compress (I.E. ice wrapped in a towel

and applied to affected area).

NB: Try both heat and cold therapy to find out which is most effective for you.

Deep breathing exercises – Deep breathing helps to relax muscles and reduces

overall stress within the body. Deep breathing aids in the lowering of blood

pressure, decreases heart rate, and increases the flow of oxygen and nutrients

throughout the body. Exercises that focus on deep breathing can activate the

parasympathetic nervous system, sometimes referred to as a “relaxation

response”. This relaxation response is the exact opposite of an adrenaline rush,

which causes the “flight or fight” response.

Thus, deep breathing is one of the best methods for reducing stress. Relaxing

muscles and easing stress releases pressure and strain that aggravates the

muscles and increases pain. Moreover, stress reduction has also been found to

improve feelings of depression and anxiety.

Types of deep breathing exercises – Yoga, and meditation are exercises that tend

to focus on deep breathing. However, simple deep breathing exercises can be

just a matter of sitting down, and concentrating on your breathing. For instance,

one exercise you can try is:

• Sit on a comfortable chair with straight posture and close your eyes

• Inhale deeply through your nose and hold your breath for 5 seconds

• Slowly exhale through your mouth

• Repeat this exercise 10 times

Massage Therapy – Massage therapy is a “hands-on” treatment in which a

person’s muscles and soft tissues are manipulated through different hand

techniques that help relieve stress, decrease pain, and improve flexibility.

It is not entirely known how massage therapy can effectively reduce pain, but it



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is thought that the central nervous system plays a role. It is typically believed

that massage therapy enhances the production of certain substances within the

body that can act as natural painkillers, such as norepinephrine, endorphins and

serotonin. Due to the fact that these particular substances ‘cancel out’ pain

signals, this could explain why massages could provide significant pain relief.

Massage therapy is considered to be one of the most effective fibromyalgia

treatments for reducing pain and fatigue. It has also helped many sufferers by

improving sleep patterns, lowering stress and depression, reducing stiffness and

increasing range of motion.

Types of message therapy – There are different methods of massage, but almost

every form of massage therapy is typically performed with various hand

techniques on the affected area. Common techniques include stroking,

palpating, and kneading the muscles. Other instruments or devices may also be

used to relieve muscle tension. The massages found to be most effective for

fibromyalgia sufferers include Swedish massage, deep tissue massage, and

myofascial release.

NB: Some fibromyalgia sufferers find massage therapy overwhelming. So if you

are unsure whether you will benefit only book one session as a trial before

committing yourself to a series of appointments. However, persevering has been

worthwhile for many sufferers so don’t give up if the first treatment does not

bring about instant relief. When booking an appointment don’t forget to mention

you have fibromyalgia so that your masseuse is aware of your particular

requirements.

Aerobic Exercise – You may be thinking that exercise will only cause you more

pain, but the fact is exercise will improve your pain threshold and strengthen

your muscles. Without exercise your body will often become stiffer and

symptoms of pain worsen.

Although there are different forms of exercise that a fibromyalgia sufferer should

include as part of their regular exercise plan, such as stretching and strength

training, aerobic conditioning is the form of exercise considered to be most likely

to help relieve pain. This is because aerobic exercises stimulate the body to

produce endorphins. Endorphins are natural pain-reducing substances that are

naturally produced by the body. Endorphins are chemically similar to narcotic

pain relievers and therefore produce a similar effect. Essentially, endorphins are

our body’s natural painkillers. Once you have ceased aerobic activity, the



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endorphins remain helping reduce strain and stress on your muscles, lessen pain,

and can even boost your mood without the need to rely on additional painkilling

or mood enhancing medication.

It is still debated as to why endorphins are released during aerobic exercise, but

many scientists believe that once a person surpasses their threshold during a

workout, this excess activates endorphin production. In order to reach the

threshold, most aerobic exercises usually need to continue non-stop for 20 – 30

minutes.

Types of aerobic exercise: Stick to low impact aerobics such as walking, cycling,

swimming or water exercises (I.E. aquafit), and dancing.

Keep in mind that while the above treatments can be beneficial to fibromyalgia

sufferers, some treatments are more intensive than others, and the type of

treatment required, and how effective the treatment is, will vary from person to

person. Therefore, be sure to speak to your doctor first before engaging in any

treatment. You should also ensure each treatment is performed properly to

ensure best results and avoid any subsequent injury or worsening of symptoms.



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How to Obtain Quality Sleep with Fibromyalgia

It is common among fibromyalgia sufferers to experience disturbed sleeping

patterns. Insomnia, tossing and turning all night long, and waking up feeling

exhausted are some of the different types of sleeping problems an individual

with fibromyalgia may experience. Fibromyalgia can severely affect not only the

amount of sleep a person receives, but also the quality of their sleep. Suffering

from poor sleep also worsens muscle stiffness and pain symptoms.

What causes sleep disturbances? The vast majority of fibromyalgia sufferers

have irregular sleeping patterns, which are the result of sleeping problems that

interrupt the four stages of sleep. Common sleep problems that affect

fibromyalgia sufferers include:

•••• Sleep apnea – a breathing problem that causes a person to wake up repeatedly

throughout the night disrupting the sleep cycle.

•••• Alpha EEG anomaly – a condition that disturbs sleep and prevents the body

from releasing necessary hormones and chemicals that are required to assist in

repairing the body.

•••• Insomnia –a chronic condition that results in the inability to sleep or obtain

enough sleep. Insomnia can result from a variety of fibromyalgia symptoms

including pain and restless leg syndrome to name a few.

Due to the fact that quality sleep is essential for maintaining a healthy physical

and mental state, minimizing the effects of fibromyalgia, and providing an

overall improvement in the quality of life, it is important that you take sleep

seriously.

The Benefits of Sleep

Quality sleep is something that all humans need regardless of their age, ethnicity,

gender or state of health. Without regular sleep we are simply unable to function

at our best. If fact, if we received absolutely no sleep, our bodies would

eventually die. Sleep is an essential part of living.

Our bodies require sleep so they can be adequately restored. As we sleep, our

bodies concentrate on fighting off illness, healing itself and re-energizing.

During the process of sleep, growth hormone is released, hormones that are

needed to repair cells and tissues that have been damaged or lost. Our bodies

also produce white blood cells, which assist the body in fighting off foreign

bacteria and other unwanted or harmful intruders. Furthermore, sleep allows



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our bodies the time for neurotransmitters and hormones to be produced, which

are responsible for regulating many of our bodily responses, such as mood and

hunger.

The Harmful Effects of Sleep Deprivation

Being deprived of sleep can be extremely harmful to a person’s wellbeing. The

average adult requires between 7 to 8 hours of uninterrupted sleep per night.

Being deprived of even a few of these hours of sleep can actually cause a person

to experience side effects, such as:

•••• Decrease in mental efficiency

•••• Irritability

•••• Persistent fatigue

The more a person is deprived of sleep, the worse the consequences. For

instance, individuals who have gone without proper sleep for three days or

longer can suffer from:

•••• Short term memory loss

•••• Difficulty with physical performance

•••• Lack of energy

•••• Severe mood swings

•••• Aggression

•••• hallucinations

Moreover, sleep deprivation aggravates fibromyalgia symptoms.

Tips to Help Improve Sleep

The following are practical tips you can try to help improve sleep, as well as

relieve and prevent insomnia:

Stick to a sleeping schedule – You can obtain better sleep by going to bed and

waking up at the same time everyday, this includes weekends and holidays. The

reason sticking with a sleeping routine is beneficial is because your body

establishes an internal rhythm, which can help determine how much sleep you

actually require per night.

Avoid stimulants before going to bed – Alcohol, caffeine, and nicotine are stimulants

that can inhibit your ability to sleep and should be avoided 4 – 6 hours before

bed. In addition to stimulants, you should also refrain from eating 2 – 3 hours

before bed, as eating food before laying down increases your risk of heartburn,

which can keep you awake. Furthermore, limit your intake of liquid prior to



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sleeping to avoid having the urge to go to the bathroom in the middle of the

night.

Avoid exercising three hours before bed – Although exercise is beneficial for treating

fibromyalgia symptoms, strenuous exercising before bed can keep you awake

because exercising puts your body into an ‘alert’ state. Some gentle stretching to

ease sore muscle is fine.

Relax before going to bed – Develop a wind down routine to follow before you go

to bed. Take a bath, listen to soothing music, meditate, read a book, etc. These

activities will help reduce stress and improve your chances of obtaining a sound

sleep. Ensure that you turn off the television and PC at least an hour before bed

to allow your brain time to ‘relax’ before attempting to sleep.

Improve your bed - A quality pillow and mattress that provides your body with

support and comfort makes a difference. Improving the comfort of the bed you

sleep on can also relieve joint and muscle stiffness, and aches and pains. If you

are not sure what would be the ideal pillow and mattress, visit a store that

specializes in mattresses and try out different beds until you find one you like.

Also, don’t be afraid to ask the salesperson questions. In addition, you may want

to think about obtaining your own bed instead of sharing with your partner if

you are on different sleeping schedules. Two singles pushed together can help

retain intimacy without disturbing each other with different sleeping patterns.

Create a perfect sleeping environment – Your bedroom should be designed solely for

sleeping. Keep it dark, quiet, and clean and a comfortable temperature. You

could also consider changing the color of your room to a soothing blue or green

to evoke relaxation and calmness. Your bedroom should be your haven for sleep.

Do not read, work on your laptop, watch TV, or do any other activity that may

effect your ability to sleep, as this will only feed insomnia.

Avoid naps during the day unless absolutely necessary – Even though you may feel

tired or exhausted throughout the day it is in your best interest to avoid taking

naps, as napping interferes with your regular night sleep. If you must take a

nap, do not lie down for longer than 30 minutes.

Supplements – There are certain supplements that may prove beneficial for

alleviating and preventing insomnia including calcium, magnesium, vitamins B6

and B12, tryptophan, serotonin, and 5-HTP. Make sure you speak to your health

care provider first before you take supplements to improve your sleeping, as it is



19


important you learn the correct dosage, as well as any side effects and drug

interactions there may be.

Sleep aid medication – Although some medications can help a fibromyalgia

sufferer sleep, this form of treatment should never be relied upon or considered a

permanent solution. That being said, the sleep aids that have been found to be

helpful for fibromyalgia sufferers include Benzodiazepines, Imidazopyridines,

Barbiturates, and Antihistamines. All of these medications help to induce sleep,

but each medication works differently, and has diverse efficacy rates and side

effects. Therefore, it is vital that you first speak with your health care provider

before deciding on a sleeping drug.



20


Relaxation Techniques for People with Fibromyalgia

As a fibromyalgia sufferer, you probably recognize that you can’t let yourself

overdo it. Your body requires a certain amount of rest and relaxation, and you

must permit yourself that time, without any sense of guilt. Relaxation comes in

many forms and what works for you may not be the same as what works for

someone else. It can be something as easy as curling up with a good book or a

more structured approach such as formal relaxation techniques.

Finding time to relax each day is important, while some people enjoy its benefits

at the same time every day, other people prefer to take the time whenever they

feel they most need it. Trial relaxation styles to find out what works best with

your needs and lifestyle.

You may wish to try the following:

• Toe Tensing – though this does involve “tensing” some of your muscles,

it has a calming effect overall. Essentially, it’s just what it sounds like, the

tensing and relaxing of your toes. By doing this, you actually draw the

tensions away from the muscles in the rest of your body. The technique is

quite simple. Lie on your back and shut your eyes. Think about your toes

and how they feel. Draw your toes back toward your head for ten

seconds, then relax your toes for ten seconds. Repeat this ten times.

• Quiet Ears – this technique involves telling your body to be quiet, by

physically forcing quiet into yourself. Lie down on your back or find

another position lying down that is comfortable for you, and shut your

eyes. Cradle your head with your hands and place your thumbs inside

your ears so that you’re plugging them from sound. You should hear a

rushing sound (your blood pumping round your body), which is perfectly

normal and to be expected. Now it’s time to simply tune everything else

out. Keeping your thumbs in your ears, allow your arms to relax. You

may even find that you fall asleep this way if you become relaxed enough.

• Self Hypnosis – self-hypnosis and guided imagery are also fantastic ways

to simply escape the world to a calm place for a little while, so that your

muscles can relax. This is a matter of envisioning a calming image and

imagining that you are there. This is what people sometimes jokingly refer

to as a “happy place”. To make it work simply lie down and close your



21


eyes, bringing your “happy place” to mind. It can be any place you find

pleasant. It may be indoors or outdoors, and can be anywhere you like.

Think of it in great detail. What does it look like? How does the ground

feel? What does it smell like? Is there a breeze? Is it warm there? Visit

this place as frequently as you need to in order to relax. This can be an

extremely soothing practice and you will likely find that you look forward

to it every day.

• Music and Relaxation Tapes (including white noise) – sometimes all you

need to achieve a period of calm is to drown out the racket of everyday

life. Many people enjoy soothing music or nature CD’s, for example,

ocean sounds, a ravine at night, or the sound of rain. Others, however,

find listening to white noise more beneficial. Also known as white sound,

white noise uses many different frequencies, effectively masking the rest

of the noise in your environment. To you, it will likely sound like a

whooshing noise, such as wind or rain might sound, but it is

unconsciously soothing. Many people find a great deal of peace and sleep

more soundly when white noise is playing in the background. White

noise CD’s are readily available, or you may choose a white noise machine

from your local bookstore or online retailer.

• Hobbies – of course, not all relaxation needs to be done lying down.

Another great way to relax is simply by doing an activity you enjoy.

Perhaps you like to watch movies, take a nice stroll on a sunny day or

something more ‘hands on’ like taking aqua-fit class, or learning to paint.

Think about what appeals to you, allocate time for it and allow it to relax

you when your body needs it most. If you’re stuck for ideas here are a

few: photography, scrapbooking, needlework, cookery, writing short

stories etc.

The symptoms of fibromyalgia often worsen when you are going through times

of physical and emotional stress. Therefore, take the time you need to minimize

the stresses in your life through the use of proper relaxation techniques.

http://www.eliminatefibromyalgia.com/white-noise.html

http://www.eliminatefibromyalgia.com/white-noise.html

http://www.eliminatefibromyalgia.com/white-noise-machine.html



22


Stay Positive - A Positive Mental Attitude Benefits Fibromyalgia

Many fibromyalgia sufferers’ battle with negative thoughts and emotions

brought on by fear and stress from their condition. It is not uncommon to be in a

constant state of worry, wondering how fibromyalgia will affect the future.

Too much fear can have negative effects on your mental and physical wellbeing.

It can cause a person to experience a range of troubling emotions including

terror, paranoia, anxiety, and even pain. Fear encourages negative thinking and

escalates stress. It can take hold of your mind and body and cause a

physiological imbalance, which can result in an adrenaline rush that can leave

you in a state of panic. If you don’t learn how to eliminate your fear and

negative emotions, they can start to control you.

Learning how to face and control your negative thoughts is vital if you want to

improve your fibromyalgia symptoms, avoid alienating your friends and family,

and move on with your life so you can enjoy living. You will discover that you

can achieve freedom from mental negativity with a positive mental attitude.

It is a common belief that a positive mental attitude (PMA) can help a person

improve their life regardless of their circumstances. Adopting an optimistic

mindset means searching for the good in every situation, finding the most

desirable outcome, and always looking on the bright side of life no matter what

comes your way. Having a PMA leaves no room for negativity, rejects defeatism

and disregards hopelessness.

How can a positive mental attitude help a fibromyalgia sufferer? Positively

changing the way you think can improve your condition because it can:

•••• Reduce stress

•••• Improve relaxation

•••• Provide a sense of calmness

•••• Improve sleep

•••• Ease pain, as well as muscles stiffness and tension

•••• Allow you to open your mind to new thoughts and ideas (I.E. new treatment

options)

•••• Take better care of yourself

•••• Help you enjoy your life and live it to the fullest

Of course, a positive mental attitude isn’t something you can just turn on. It is

something you must work at as it can involve changing your entire way of



23


thinking. PMA can only be achieved when you remove negativity from your life

and face every situation with positive thoughts. The following are the various

ways you can work on establishing a PMA that will improve both your

fibromyalgia symptoms and your enjoyment of life.

•••• Mindfulness – focus on the present. Mindfulness is learning to live in the

moment and keeping your focus directed on the present, not on the past or the

future. Mindfulness encourages you to deal with the now and to live your life

moment by moment. This helps you to divert your thoughts from stressful

issues or worries you may have about tomorrow and stops you from thinking

about the struggles you faced yesterday.

The more you focus your attention on the present, the easier it becomes to

overcome your fears and negative thoughts. Practicing mindfulness enables a

person to realize that the mind is constantly full of racing inner thoughts and

that these thoughts are completely random and often charged by emotion.

Once you realize that you are always thinking, you can teach yourself to ignore

negative fears and thoughts, so you can stop yourself from stressing over

counterproductive questions that have no answers, such as “what if?”, “why

me?”, “what next?”, etc.

Mindfulness can be practiced anywhere at anytime, regardless if you are at

work, taking a shower, or doing the dishes. It is simply a matter of taking a

deep breath and identifying your thoughts. You need to recognize and accept

your fears to overcome them without acting on them, or letting fear control

you.

•••• Keep Yourself Motivated – take it one day at time. You need to learn to take it

easy by knowing your limits and excepting them. If you try to push too hard

you will only end up feeling discouraged at what you can’t do, and may make

your fibromyalgia symptoms worse. Here are some great ways to stay

motivated -

o Set small goals – When you achieve what you have set out to accomplish

– no matter how simple or small - you feel great. When you take on a

chore or activity, start small and only commit yourself to a short task.

For instance, if you’re cleaning your home, only dust one room instead

of every room or start with a walk around the block to build up your

stamina.



24


o Focus your day - Keep your day timed and organized. Plan your day

with an organizer and follow your plan to the best of your ability. You

can also use your planner to record at what times of the day you feel

tired to plan in breaks around these times, and the tasks that take up

most of your energy, so you can schedule these when your energy levels

are at their highest.

o Don’t stretch yourself too thin – You can only do what you can do, so

forget about what you were once capable of, and be aware of what you

can get done now. Don’t push yourself too hard, or try to please

everyone. Don’t be afraid to say “no” to others when you know your

body can’t take it. If you push yourself too hard you’ll only pay for it

later. Be good to your body and listen to it.

o If you have an unproductive day let it go – There will be days when you

won’t achieve any goals and nothing gets done. This maybe because

other things have come up, or your body is simply too exhausted. Don’t

let this drag you down. Always remember that tomorrow is a new day.

Accept your bad day, reschedule your tasks and move on.

o Socialize – Talking with friends, family, and other fibromyalgia sufferers

in a support group helps you to know that you are not alone, you are

loved, and people need you. Having fibromyalgia doesn’t take away

from the fact that you have much to contribute to others.

•••• Improve Your Sense of Humor - Learn to laugh. Humor helps to ease the

symptoms of fibromyalgia because it reduces anxiety and stress and helps you

to connect with others. Humor enables you to see the world in an entirely

different light. It tones down certain events and situations that you experience

by making them appear less serious and not so overwhelming or powerful.

Humor replaces distressing emotions with pleasant feelings. Humor decreases

stress hormones and increases energy, attentiveness, pulse and heart rate.

Essentially, humor has a remarkable positive impact on your mind and body

and makes you feel better.

Learn to lighten up and find the humor in life situations. Laugh with others

whenever you have the opportunity, and learn to laugh at yourself. When

you’re feeling down even watching a funny movie or reading a funny story can

help to lighten your mood.

•••• Be Good to Yourself – Enjoy alone time. Everyday you should try to treat

yourself to an activity that you enjoy. Whether it’s 30 minutes reading a good

book, watching a movie, knitting, having cup of tea or playing a game, etc.,



25


everyone needs a little “me-time”, and there is nothing wrong with enjoying

something for you. It is very therapeutic to engage in alone time. Don’t feel

guilty for having a good time on your own, and don’t ever think you don’t

deserve it. Forget the rest of the world for awhile and relax!

A positive mental attitude may not provide a cure for fibromyalgia, but you’ll

discover it can prevent and manage depression, relieve stress, quiet fears, remind

you of all of the great things and people you have in your life, and help you

remember why you are happy to be alive.



26


Stress Reduction and Meditation for Fibromyalgia Patients

Physical and mental stress can play an enormous role in exacerbating the

symptoms of fibromyalgia. It is therefore important for you to identify the

various times in your life in which stresses occur so that you can minimize those

stresses, and take the appropriate action to prevent them in the future.

Try the following techniques to help keep your stress levels under control,

therefore minimizing your fibromyalgia symptoms.

• Meditation – while meditation has always been accepted as a general

relaxation technique, more recently, a study by doctors KH Kaplan, DL

Goldenberg, and M Galvin-Nadeau3 showed that it can be very helpful in

reducing stress levels and symptoms in fibromyalgia patients. Patients

who meditated displayed improved sleep patterns and reduced fatigue.

Furthermore, pain levels were reduced as meditation reduced cortisol

levels in the body. Cortisol is a stress hormone that allows pain to become

more acute. A later study by the Department of Psychological and Brain

Sciences at the University of Louisville4 showed that meditative practices

decreased sleeplessness, achiness, muscle pain and depression in

fibromyalgia patients. A basic form of relaxation, meditation simply

means that you focus on your breathing so that you clear your mind of

distraction and allow yourself to relax. You can try this either sitting or

lying down, close your eyes and concentrate on every part of the process

of slowly inhaling and exhaling. Try to remain as still as possible and

maintain your concentration. At first you may only be able to do this for a

few minutes at a time; allow your skill to build, making your goal about

20 minutes in length. Keeping a pain diary will help you assess whether

meditation is helpful for you. Amazon.com has a wide range of

meditation resources available.

• Progressive Muscle Relaxation – this technique is very easy to do and is

can be effective in minimizing the symptoms of fibromyalgia. This can be

practiced sitting in a chair or lying down – whichever you find more

comfortable. The purpose of progressive muscle relaxation is to go

through all of the major muscle groups in your body and alleviate tension.

It doesn’t require any special equipment, and can be practiced by people

3 http://www.ncbi.nlm.nih.gov/pubmed/83073414 http://www3.interscience.wiley.com/cgi-bin/fulltext/114104952/HTMLSTART

http://www.eliminatefibromyalgia.com/meditation.html



27


of all ages and abilities. Simply begin at your feet, concentrating on

tensing the foot muscles, holding for eight seconds, and then relaxing.

Then, move up your legs, first with your calf muscles, then your thighs,

then your buttocks, holding each for eight seconds, then relaxing.

Continue tensing and relaxing until you’ve progressed through your

entire body, one muscle group at a time. Once you are finished, you’ll

likely find that you’re very relaxed, perhaps ready to sleep.

• Deep Breathing – deep breathing is among the simplest forms of

relaxation that you can practice for fibromyalgia symptom relief. It is also

very effective for loosening up the stresses in your body with nothing

more complex than oxygen. When you’re breathing deeply, simply

concentrate on inhaling through your nose and exhaling through your

mouth. As you inhale, allow your lungs to fill, and then keep inhaling so

that you expand your stomach area as well – this means that you’re taking

in as much oxygen as possible. Hold your breath for a few seconds,

allowing the oxygen to absorb into your body and then exhale slowly,

pursing your lips and easing the air from your body. Wait a few seconds

before beginning again. This is most effective when practiced for ten

minutes, three to four times every day. However, it is best to start slowly

as you may experience some lightheadedness in the beginning. For this

reason, ensure you are seated or lying down.

• Yoga – Yoga is a form of stretching and relaxing muscles that originated in

India and is beneficial to both the body and the mind. It is considered to

be a low-impact workout that targets each major muscle group in your

body. This makes it ideal as a relaxation treatment for fibromyalgia

sufferers. It helps to relax and soothe your body and mind, and build

strength and muscle mass. Yoga teaches you to control and understand

your breathing, while remaining focused and relaxed the whole time.

There are many different kinds of yoga, but one of the most popular forms

for fibromyalgia sufferers is Hatha yoga. Its specific poses are ideal for the

body and mind of a fibromyalgia patient, and can easily be practiced from

the comfort and privacy of your own home – or at a yoga class if you’d

prefer to get out and work with an instructor.

• Massage – massage is another effective relaxation techniques for

fibromyalgia patients suffering from pain and fatigue. Massage has been

shown to produce the following benefits in fibromyalgia patients:

increased flexibility, faster muscle repair due to increased blood flow



28


through the muscles, better motion range, less pain and stiffness,

decreased depression, lower stress, better sleep patterns

• Tai Chi – tai chi is beneficial as a fibromyalgia treatment as the slow

movements strengthen muscles, encourage full range of motion from

joints, which improves flexibility. Tai chi is a form of low-intensity aerobic

exercise that helps build stamina, an important element for optimum

heart, lungs and muscles functioning. It can also improve a sufferer’s sleep

patterns. Some tai chi styles can be too vigorous for people with limited

movement so ask the instructor if the class it suitable for you.

Alternatively, look for a ‘Tai Chi for Arthritis’ program which have been

designed especially for people suffering from arthritis and are suitable for

most fibromyalgia sufferers.

While all these form of relaxation can be beneficial it is important to consult your

doctor before beginning any new therapy or treatment, to be sure that it is the

right match for your symptoms, needs, and abilities.



29


Fibromyalgia and The Importance of Support

For sufferers diagnosed with fibromyalgia it is not uncommon to feel alone in the

world, believing that no one understands what you are going through. You may

think you can handle fibromyalgia on your own, and may not want to burden

those you love with your problems. Although these thoughts and feelings of

loneliness and isolation are normal, they are not productive, healthy, or

beneficial to your condition in any way. The sooner you realize the importance

of support, and seek comfort and understanding through others, the better off

you will be.

Why is support so important? Support is important because it helps you realize

you are not alone, and it shows you that other people care about you and what

you are going through.

Support is also important because it prevents fibromyalgia sufferers from

wallowing in their own misery and self-pity, which can feed fear and lead to

isolation and depression. Opening up to others can positively impact mood, and

give a person a profound sense of relief, as if a weight has been lifted off their

shoulders. This feeling of relief reduces anxiety and stress.

How to Obtain Support from Your Friends, Family and Co-workers

Unfortunately, support isn’t always easy to obtain from non-fibromyalgia

sufferers. Since fibromyalgia doesn’t make a person look sick, and symptoms

can be erratic, to some people who are unfamiliar with the illness, it can appear

as if the fibromyalgia sufferer is overreacting or exaggerating their symptoms.

For this reason, it is important that you are patient and help those you are close

to understand your illness by education them and letting them know you need

their support.

Don’t shut the people you are closest to out of your life, but also its important not

to rely solely on them for all your needs. Remember, just as you are learning

how to cope with your condition, so are the people around you. You need to be

aware of how your illness is affects family, friends, and the people you work

with.

In many cases, the reason why conflicts and difficulties arise between a

fibromyalgia sufferer and their loved ones is because of a lack of communication.

Only when you and your family are open and honest about how you all feel

regarding your condition will true understanding and empathy be shared and



30


felt. The following are different ways you can improve the support you receive

from the people you are close to:

•••• Improve their understanding of fibromyalgia - Education is the most important

place to start. Educate your loved ones about your condition. This includes

explaining the different symptoms you experience to help them understand

your why you behave as you do, your lack of energy, as well as any short term

memory loss. Let them know you do care about them and you are listening,

but sometimes you have difficulty remembering details, and not to take

sudden mood changes due to chronic pain personally. The better they

understand what you are going through, the more patience and support you’ll

receive.

•••• Show those you love they matter – Be considerate of other’s feelings and make

sure you set aside time each day to talk about their own wellbeing. Support

works both ways. Show your loved ones you are a good listener and their

happiness matters to you. This may also mean encouraging them to have fun

and enjoy activities you can no longer partake in. Becoming an enthusiastic

spectator can be just as rewarding as taking part yourself.

•••• Make the effort to do things together - Make a list of fun activities you can take

part in that you and your family can enjoy together (I.E. You could plan a

movie or game night). Another idea is to join a mediation or yoga class with a

friend, which will allow you bonding time, as well as help relieve pain and

other fibromyalgia symptoms. In addition, try to interest family members or

friend to come with you to your doctor or to a fibromyalgia support group

meeting, so they can take an active role in your treatment and feel involved.

Join a Fibromyalgia Support Group

There is nothing like the support given by those who understand exactly what

you are going through. A fibromyalgia support group consists of a group of men

and women who suffer from fibromyalgia and come together to support one

another by sharing their feelings and knowledge of the condition. A

fibromyalgia support group is designed to:

•••• Bring fibromyalgia sufferers together - Fibromyalgia can be an extremely isolating

condition, and make the affected individual feel as if no one in their life truly

understands what they are going through. A support group is proof that you

are not alone, and there are many others who also suffer and can relate to you.



31


A fibromyalgia support group brings people together so they can talk and

share their feelings and experiences with fibromyalgia.

•••• Provide a variety of information – Due to the fact there are so many different

members, many support groups can provide information regarding new

treatments including medications, exercises and alternative therapies.

Information may be provided by guest speakers, on field trips, through

personal or topic discussion, or activities held during the meeting.

Furthermore, support groups are also usually able to provide you with a list of

fibromyalgia specialists that practice in your region.

•••• Encourage a positive mental outlook – many sufferers can view fibromyalgia as a

hopeless condition because a cure does not exist. However, support groups

should promote positive thinking and provide their members with

encouragement to take action, engage in activity, and seek therapy.

How can you find a fibromyalgia support group? Fibromyalgia support groups

can be found both online and offline.

Finding local support groups - Fibromyalgia support groups exist in most major

cities and towns. You will discover they are often held in community centers,

churches, hospitals, and palliative care centers. However, group members may

also hold meetings in their homes. In order to find a local support group, you

can utilize the following search methods:

•••• Check the yellow pages

•••• Ask your health care provider or call the hospital for recommendations

•••• Find out if any of your relatives, friends, or co-workers know anyone who has

fibromyalgia and attends a support group.

•••• Visit the National Fibromyalgia Association website at www.fmaware.org.

This site provides a list of different support groups across America.

•••• Conduct an online search for local groups by utilizing a keyword phrase that

contains the words “fibromyalgia support group” followed by the name of

your city (I.E. “fibromyalgia support group Boston”)

Finding online support groups – The Internet is home to many different

fibromyalgia support groups where you can chat with other sufferers, and gain

access to a huge and diverse volume of information. The following is how you

can find the best online support:

http://www.fmaware.org/



32


•••• Go to the National Fibromyalgia Association website and become a member.

This site offers excellent online support as well as an impressive amount of

information.

•••• Enter the keyword “fibromyalgia” into a search engine and find out what the

top 10 sites in the results offer.

•••• Conduct different searches using various keyword phrases such as:

o “fibromyalgia online support”

o “fibromyalgia message boards”

o “fibromyalgia forum”

Joining a support group will help you to better cope with fibromyalgia, both

physically and mentally. You’re not alone – reach out to people, and let them

reach out to you.



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Useful Supplements for Fibromyalgia

It is becoming increasingly common for people to seek out natural and herbal

supplements in order to manage or treat symptoms of pain, illness, disease, and

other conditions. Fibromyalgia sufferers are no exception. There are many

different supplements that can help with several of the symptoms of

fibromyalgia.

• S-adenosylmethionine (SAMe) – SAMe is a naturally occurring

compound within the human body. It is vital to the proper functioning of

the immune system, the maintenance of cellular membranes, the

breakdown of neurotransmitters (such as dopamine, norepinephirine, and

serotonin), as well as the formation of both cartilage and DNA. A double

blind study by Doctors A Tavoni, C Vitali, and S Bombardieri5 showed

that after 6 weeks of treatment for people with fibromyalgia, at doses of

800 mg per day, there were significant improvements in fatigue, morning

stiffness, pain, mood, and clinical disease activity. Another double-blind

study by Doctors S Jacobsen, B Danneskiold-Samsoe, and RB Andersen6

looked into a 600 mg dose over ten days, and there was no significant

difference. SAMe side effects may include dry mouth, insomnia, and

indigestion, with rare cases of heartburn, headache, diarrhea, and

dizziness. SAMe can worsen episodes of bipolar disorder, so people with

that disorder should refrain from SAMe treatments. SAMe conflicts with

the Parkinson’s disease drug levidopa.

• Magnesium – Magnesium is a mineral that is usually consumed through

green leafy vegetables, whole grains, nuts, seeds, and supplements. Over

three hundred different biochemical reactions in the body are dependent

on the presence of magnesium. When combined with malic acid (a fruit

acid found in such fruits as apples, discussed later in this article), energy is

generated in much greater quantities in the cells in the form of adenosine

triphosphate (ATP), which is beneficial to people suffering from

fibromyalgia. Studies have examined daily doses of magnesium at 300 mg

with 1200 mg of malic acid7 with some success in the reduction of pain

5 Tavoni A, Vitali C, Bombardieri S, et al. Evaluation of S-adenosylmethionine in primary fibromyalgia. A

double-blind crossover study. Am J Med. 1987;83(5A):107-1106 Jacobsen S, Danneskiold-Samsoe B, Andersen RB. Oral S-adenosylmethionine in primary fibromyalgia.

Double-blind clinical evaluation. Scand J Rheumatol. 1991;20:294-3027 Treatment of Fibromyalgia syndrome with Super Malic: a randomized, double-blind, placebo-controlled,

crossover pilot study. Russell IJ; Michalek JE; Flechas JD; Abraham GE; J Rheumatol, 22(5):953-8 1995

May



34


and tenderness. Some side effects include nausea, diarrhea, loss of

appetite, muscle weakness, low blood pressure, irregular heart rate,

difficulty breathing, and confusion. Drug interactions can occur with

osteoporosis and high blood pressure medications as well as with some

muscle relaxants, diuretics, and antibiotics.

• Malic Acid – Malic Acid is both synthesized within the body and derived

from food sources such as some fruits. Along with magnesium, it is very

important to the production of cellular energy, which is critical to people

suffering from pain and fatigue with fibromyalgia.

• Vitamin D – Vitamin D was found, by a large German study8, to have a

correlation with fibromyalgia aches and pains. The lower the levels of

vitamin D in the body, the longer the duration of bone and/or muscle ache

and pains. Another study, published in the Mayo Clinic Proceedings9,

showed that 93 percent of participants in the study – people with

fibromyalgia and who suffered from non-specific musculoskeletal pain –

were also deficient in vitamin D. Therefore, it is believed that by

eliminating vitamin D deficiencies, musculoskeletal pain can be reduced.

• 5 hydroxytryptophan (5-HTP) – 5-HTP is a supplement which is believed

to augment the levels of serotonin, a neurotransmitter, in the brain.

Various studies have also shown preliminary evidence that tender points

in fibromyalgia sufferers may be reduced by taking 5-HTP as it may

impact the systems in the brainstem that modulate pain.

• Vitamin B12 – Vitamin B12 in fibromyalgia sufferers is more likely to be

deficient or in low levels in the cerebrospinal fluid than in non-

fibromyalgia sufferers in a Swedish Study10. Though further study is

needed, it is hypothesized that vitamin B12 will help to decrease

symptoms such as pain and fatigue in people with fibromyalgia.

• Glucosamine – Glucosamine is becoming one of the most common

natural remedies used to treat pain and increase joint strength in

fibromyalgia sufferers. Glucosamine supplements are frequently used in

8 A. Margriet Huisman, Kevin P. White, Ale Algra, Manfred Harth, Reinhold Vieth, Johannes W.G. Jacobs,

Johannes W.J. Bijlsma, David A. Bell, Journal of Rheumatology, Vol. 28: No. 11, November 20019 Potnikoff, G. Mayo Clinic Proceedings, December 2003; vol. 78: pp. 1463-147010 Zachrisson O., B. Regland, M. Jahreskog, M. Kron and C.G. Gottfries. 2002. A rating scale for

fibromyalgia and chronic fatigue syndrome (the FibroFatigue scale). J. Psychosom. Res. 52:501



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tandem with chondroitin supplements, increasing health and cartilage

strength while decreasing pain symptoms. Despite intensive research11,

scientists have yet to discover how glucosamine actually works, though it

is believed that it inhibits the enzyme lysosome, which degenerates tissues

in the body – especially in the joint areas. Side effects of taking

glucosamine supplements can include nausea, intestinal gas, soft stools,

and diarrhea.

• Omega 3 – Omega 3 is also known as polyunsaturated fatty acid. It can be

broken down into three different types: alpha-linolenic acid (ALA),

docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). The most

common sources of Omega 3 are oily fish and in some vegetables and

vegetable oils. While it is best recognized for its assistance to mental and

physical health, it is now seen – such as in a recent study at the University

of Pittsburgh Medical Center12 – to greatly reduce back and neck pain, as

well. The study used 1200 daily milligrams of supplemented Omega 3

and witnessed similar if not improved results from when they had

previously used NSAIDS. No side effects were witnessed within this

study.

• Flaxseed Oil – Flaxseed oil is a high source of Omega 3. It is not only

beneficial in the same ways as Omega 3 supplements, but it is also

recognized as an important part of colon cleansing efforts for its mild

laxative properties, promotion of good digestion, and nutritional content.

• CoQ10 – Coenzyme Q10, when taken sublingually (placed under the

tongue) has been successful in open studies in showing a decrease in pain

and fatigue caused by fibromyalgia. The London fibromyalgia epidemiology

study: the prevalence of fibromyalgia syndrome in London, Ontario13 showed

that CoQ10 is primarily beneficial to the reduction of general

musculoskeletal pain, and occasionally reduces fatigue and insomnia.

Benefits were best from day 6 onward when taken consistently without

missing a day. All benefits were lost within 24 to 48 hours if CoQ10 was

not taken daily. The treatment dosage ranged from 150 to 400 mg daily.

11 Temple University (http://www.temple.edu/news_media/ej0312_462.html)

12 Terence W. Starz, MD, at the University of Pittsburgh Medical Center

13 White KP, Speechley M, Harth M, Ostbye T. The London fibromyalgia epidemiology study: the

prevalence of fibromyalgia syndrome in London, Ontario. J Rheumatol, 1999;26:1570-1576



36


• Calcium - Large numbers of fibromyalgia sufferers go on to develop

osteoporosis, a loss of bone density. This can leave your bones brittle and

subject to injury or breaks. Osteoporosis can be hard to diagnose with

most sufferers unaware they are at risk until they suffer a break or

fracture. Weight bearing exercise is an effective way to strengthen bones

and increasing your calcium intake can help to keep bones strong and

healthy. Calcium is found naturally in dairy products but also in other

foods like broccoli, kale, spinach, salmon, sardines, almonds, peanuts,

peas, black beans and baked beans. Alternatively you could supplement

your diet with calcium supplements. However, in order for your body to

successfully absorb calcium it needs sufficient levels of Vitamin D, which

is also found in fatty fish and egg yolks as well as through exposure to

natural sun light.

Please keep in mind that before starting any treatment – including herbal,

natural, and supplements – you should always speak to your doctor, a

fibromyalgia expert, or another health professional. As much as natural

remedies can be very helpful, if they conflict with another treatment you are

using, if you have an allergy, or if they have side effects of which you are

unaware, you could be doing more harm than good.


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