How To Beat Fibromyalgia The Natural Way

Fibromyalgia is a form of arthritis that is more common in women than in men. People who are affected by this condition are usually over 50 years old. In the United States alone figures show that almost three to six million individuals are displaying symptoms of fibromyalgia. The disease is basically characterized by chronic pain, fatigue and sleeplessness.

Although fibromyalgia is relatively a new term, it has been already known to exist for many years. Previously, this syndrome was known as fibrositis, soft tissue rheumatism, and non-articular rheutmatism. But up to now, scientists still do not have any idea what causes the disease. Many agree though that injuries, trauma, stress and infections may be factors that can trigger this problem.

If you have been diagnosed with fibromyalgia, you may have felt really bad knowing that there is no cure for this syndrome. There may be no magic pill to make you free from the disease, but there are natural ways in which you can manage your condition. Here’s how:

Exercise Regularly

For many conditions, exercise should be an integral part in the healing process. The same is true with this type of arthritis. However, it is important that you start slowly. Strenuous activities might increase muscle strain. On the other hand, if you stay sedentary, your muscles will weaken and your joints will become stiffer. Walking, tai chi or basic yoga and Pilates are ideal in keeping your muscles strong without tiring or straining them. You should also not forget basic stretching exercises, as these will help warm your muscles up before you start your exercise routine. As for cures for your PC, try disk cleaner.

Before you begin an exercise program, however, it would be best to first consult your doctor or a specialist. You need to make sure that whatever activity you are planning to do will help instead of make matters worse for you.

Get Some Sleep

The general feeling of malaise felt by sufferers of fibromyalgia is not mainly due to sore muscles and stiff joints. The overwhelming fatigue may also be due to lack of deep sleep. As mentioned earlier, individuals with fibromyalgia are not able to sleep soundly at night.

Taking sleeping pills is not the only solution for you to find restful sleep. And the bad news is, if you take such medication on a regular basis, you might get hooked. What you can do to attain much needed snooze is to take natural supplements that contain valerian and lemon balm. These two ingredients will surely make you sleep in no time at all.

You may also want to try a supplement that contains melatonin, a brain chemical that is responsible for normalizing the body clock of a person. Many people who do not sleep well have impaired abilities to produce melatonin.

Mind Your Nutrients

Much like in any other condition, people who are suffering from fibromyalgia need certain nutrients to help them cope with their illness. One mineral that is very important in relaxing the muscles and preventing strain is magnesium. Foods that are rich in magnesium include leafy greens, peas, nuts, beans, and whole grains.

Ease The Pain

Applying some warmth to your muscles is one of the easiest ways to relieve tension and aches. However, this might be temporary. Another way you can do to help ease the pain caused by muscle sore is getting a massage, which will not only eliminate aches but also help you sleep soundly. You can also ask your masseuse to use aromatic oils that will relieve physical as well as mental stress. A full body massage is truly a treat for fibromyalgia sufferers.

For a more permanent and long term solution to pain caused by fibromyalgia, you may take natural supplements with MSM, Chondroitin and Glucosamine Sulfate, such as Flexcerin.

By: Janet Martin

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Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premier online news magazine. www.thearticleinsiders.com. To know more about how Flexcerin can help you, visit www.flexcerin.com/.

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Aching bones, stiff shoulders, fatigue and difficulty sleeping may all be indications of fibromyalgia. There is no known cure, so it is important to find as much relief from fibromyalgia as possible.

Many sufferers have found relief from fibromyalgia by making changes to their lifestyle. Simple changes like eating better and exercising more, have helped others feel less pain and stiffness, have more energy, and generally feel better overall. Conventional medicine can only treat the symptoms of fibromyalgia, as there is no known cure. Of the changes one could make to their lifestyle, getting more physical exercise is usually the best way. A regular plan of exercise will help stretch the muscles, and improve the health of the individual, which in turn helps to alleviate the pain and stiffness associated with fibromyalgia. Occasional relaxation treatments may also be helpful, if one is not getting the appropriate amount of rest.

One of the most common ways that individuals seek relief from Fibromyalgia is through the use of over the counter medications, which include ibuprofen, which may aid in pain relief. In some cases, a physician may prescribe certain other medications to help aid in relief from Fibromyalgia. In this case, patients must familiarize themselves with the medication and ask any concerning questions regarding potential side effects that may arise from it’s use.

Relief from Fibromyalgia may also be obtained through proper sleeping habits. This includes going to bed and getting up at the same time each day, making sure that the sleep area is free from distractions and is a comfortable temperature. In addition, avoiding caffeine will also help individuals to fall asleep better, as will doing light exercise throughout the day and practicing relaxation techniques. In extreme cases, sleep medications may be prescribed. Patients are urged to carefully consider the use of any medication that is addictive, which is often the case with sleep inducing medication.

In addition to the aforementioned options for finding relief from Fibromyalgia, many individuals find that physical therapy, massages, light aerobics, the application of heat or cold, yoga, relaxation exercises, aromatherapy, breathing techniques and nutritional supplements may help some sufferers. To relieve your Mac memory from unnecessary data you might want to uninstall Mac applications.

The information in this article is to be used for informational purposes only. It should not be used in place of, or in conjunction with, professional medical advice. Anyone with questions regarding relief from Fibromyalgia must consult their physician for further information.

About The Author

Matt Ream is the content editor at FibromyalgiaNoMore. Learn more about finding relief from this debilitating condition at http://fibromyalgia-no-more.com.

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Regular exercise can ease the symptoms of fibromyalgia dramatically, reducing muscle pain and the number of tender points, knocking out depression and insomnia, even cutting through so-called "fibrofog" for increased mental clarity.

Yoga is a particularly effective form of exercise for those with fibromyalgia, for it provides stretches for stiffness, strength building, aerobic exercise, and tools for relaxation. In fact, the Mayo Clinic includes yoga as one of the best things people with fibromyalgia can do for themselves.

For a long time, fibromyalgia, like bipolar disorder, was considered a "garbage diagnosis," and many doctors treated their patients almost as if they were making up their symptoms because the doctors could not find an objective cause for the discomfort.

It is now clear that many fibromyalgia symptoms stem from a very real and measurable cause: low levels of serotonin, one of several neurotransmitters responsible for mood and adaptation to stress.

Muscle soreness results directly from an imbalance in neurological and endocrine functions.

Though muscle soreness is the main symptom of the syndrome, it is certainly not the only one. Other symptoms include disturbed sleep patterns, fatigue, anxiety, depression, and feelings of numbness in the extremities.

A number of conditions tend to co-occur with fibromyalgia, including irritable bowel syndrome, headaches, mitral valve prolapse, and a great deal more.

Yoga can clearly help with the symptoms, and may someday prove to address the underlying causes of fibromyalgia as well.

To date, there is no published study on yoga’s ability to regulate serotonin levels. However, western medicine in recent years is proving over and again what the yogis have claimed all along - that yoga is a prescription for total health, not just in body, but also in mind and spirit.

Scientific studies in the last few years have shown yoga effective in regulating levels of GABA and melotonin, two other neurotransmitters linked to mood. In the endocrine system, a regular yoga practice is proven to help regulate insulin levels.

In particular interest to those with fibromyalgia, practicing yoga has also shown to regulate the production of cortisol, the stress hormone. Those with fibromyalgia often have high cortisol levels in the evening, when cortisol levels should be at their lowest. When it comes to your PC use disk defragmenter to keep it running quickly.

Fibromyalgia sufferers are often told to avoid causes of stress, and all too often this leads to shrinking away from life and avoiding the very activities that used to bring joy. A gentle evening yoga practice may be just the antidote, helping lower cortisol levels and increase neurotransmitters like GABA which can lift mood.

Author: David E. Morgan

David Morgan teaches Knoxville yoga classes. He is a certified Kripalu Yoga Teacher and a Registered Yoga Teacher (RYT) through the Yoga Alliance. He offers weekend workshops on yoga for fibromyalgia. Please visit his web site for information about future workshops and a forthcoming Yoga for Fibromyalgia CD.

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The most effective treatment for fibromyalgia is exercise. Which seems totally weird, because most people with fibromyalgia hurt worse and are more fatigued after exercise, and they may feel that way for days. The key is the right amount of the right kinds of exercise.

If you are new to exercising within the constraints of fibromyalgia, it may be helpful to enlist the help of a trainer, physical therapist or exercise physiologist to design a program specifically for you. Every person with fibromyalgia has a different exercise capacity, so you need an individualized program.

Another important concept related to exercise is your ‘baseline.’ Each person has a different baseline. It is the level of exercise that you can maintain over time. It does not mean that you are pain-free, but that the pain doesn’t interfere with your lifestyle. You also need to remember that you’ll always have good days and bad days. You don’t stop or reduce your exercise because of a bad day. (Although you may reduce it for a while if you have a bad flare-up that lasts days or weeks.)

Exercise training for someone with fibromyalgia begins with stretching. Stretching reduces the stiffness and keeps ligaments and tendons from shortening over time. Stretching should be gentle and it should feel good. It is usually a good idea to warm your muscles with mild aerobic activity, such as walking, for a few minutes before stretching.

Daily low-impact, gentle aerobic exercise is the next step. Aerobic exercise has tons of health benefits. It specifically helps reduce fibromyalgia symptoms because it improves flexibility, causes your body to release endorphins and other happy chemicals and reduces stress. Walking and bicycling are excellent low-impact exercises. It is important to start at a level suitable to where you are and increase your level of exercise slowly. If you get fatigued after five minutes of walking, start there and increase your time by a minute or two every week or two. And don’t forget to backup Mac from time to time.

Some activities are especially good for fibromyalgia. Water aerobics and swimming are wonderful. The buoyancy of the water supports your sore muscles and allows you to exercise with less pain. Swimming has a double benefit of gentle stretching along with aerobic exercise.

Tai Chi and Qi Gong and Yoga emphasize slow, gentle movements that are ideal for people with fibromyalgia. All three exercises include breathing and focusing, which decrease stress. You also learn to be aware of your body and learn to recognize signs of stress.

Pilates is another exercise system where you work with your body, stretching and toning it. Pilates is a non-weight bearing exercise, like chair aerobics. It is a gentle way to tone your body, and gentle is the word for exercising with fibromyalgia.

People with fibromyalgia can add some strength training slowly as they build up exercise tolerance. Resistance bands provide plenty of strength training for a while. Strength training must be undertaken carefully and gently, and it might be wise to get help from an exercise professional before adding it. There are many benefits to strength training, and it could be a very beneficial addition to your exercise, especially when you are feeling well.

Whether we are talking about exercise or sleep, pacing and routine are important if you have fibromyalgia. Going to bed and getting up at the same time every day helps with sleep. Exercising at the same time every day helps with exercise. Your body begins to respond to routine.

Exercise must be paced, too. That means starting at a low level, increasing gradually, and incorporating rest into your routine. You exercise, then rest, then exercise some more. Over time, you can shorten the rest periods and/or lengthen the exercise periods. Rhythm and pacing make a big difference in how much exercise you can tolerate.

It is recommended that you consult your doctor before starting any new exercise regime.

Author: Jane Thompson

Jane Thompson has an interest in Fibromyalgia. For further information on Fibromyalgia please visit Fibromyalgia or Fibromyalgia Symptoms .

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Fibromyalgia is a condition that is chronic in nature and is characterized by muscular pain, tenderness and stiffness.

Fibromyalgia is a chronic disorder that is characterized by extensive pain as well as stiffness, tenderness of the soft tissue, a feeling of fatigue, and disturbed sleep. The pain occurs mainly in the hands, pelvic girdle, shoulders, back, and neck. The term ‘fibromyalgia’ has been derived from ‘fibro’, which means fibrous tissues like ligaments and tendons, ‘myo’, which means muscles, and ‘algia’, which means pain. In contrast to arthritis, there is no swelling or pain in the joints in people affected by fibromyalgia. Instead, the pain is felt in the soft tissues that occur around the joints, as well as in the organs and skin, all over the body.

The Main Symptoms of Fibromyalgia (Fibrositis)

As has been touched on above, fibromyalgia marked by a number of tender points in the body and a plethora of symptoms. Given below are some of the main ones:

Pain: The pain involved in fibromyalgia can be intense, and is often described as diffused. The intensity can vary and the pain may migrate to other parts of the body. The pain can also be felt as a shooting or stabbing kind of pain, a deep aching in the muscles, along with twitching and throbbing. A burning, tingling, or numb sensation can also be felt. Some of the factors that exacerbate the pain are: humid or cold weather; mental and physical tiredness; being physically inactive or too much physical activity; stress and anxiety.

Fatigue: Although fatigue is a common complaint these days due to the hectic pace of life most people lead, however the fatigue associated with fibromyalgia is far more intense than a general feeling of tiredness. It is a kind of exhaustion that is wide-ranging, hampering the simplest of day-to-day activities. The person experiencing it feels that every ounce of energy has been sapped from her/him, leaving them unable to function physically as well as mentally.

Disordered Sleep: Many people afflicted with fibromyalgia have sleep problems, which keeps them from having the deep sleep that is restful and restorative that the rest of us enjoy. In fact, studies have shown that fibromyalgia patients have abnormalities during the Stage 4 part of the sleeping cycle. When they sleep, these people experience bursts of brain activity that is akin to being awake, which reduces the amount of deep sleep they get, which is one of the reasons why they feel fatigued.

Some of the Other Symptoms: Apart from the above, the other symptoms can be: migraines and headaches; irritable bladder and bowel; restless legs syndrome; an impairment in concentration and memory; skin rashes; dryness of the mouth and eyes; depression; anxiety; dizziness; problems with vision; Raynaud’s Syndrome; and neurological symptoms.

What are the Causes of Fibromyalgia (Fibrositis Syndrome)?

Although the inherent causes, or cause, of fibromyalgia are still not understood yet, however new findings are bringing some of the basic mechanisms of this condition to light. Researchers are largely in agreement that fibromyalgia is a malfunctioning of the central processing, with impairment of neurotransmitters and neuroendrocines. In other words, the pain felt by fibromyalgia patients is because of faulty sensory processing in the central nervous system. Various scientific studies have shown multiple abnormalities in the physiological system of fibromyalgia patients, such as: low blood flow levels to the thalamus area of the brain; higher than normal levels of substance P in the patient’s spinal cord; the hypofunction of the HPA axis; abnormalities of the functioning of cytokine; and diminished levels of tryptophan and serotonin.

Other studies have shown that people may be predisposed to fibromyalgia due to hereditary factors. Also, while for some people the onset of fibromyalgia is slow, but, in most cases it is triggered off by an injury or illness, wherein the body undergoes trauma. Thus the injury or illness may activate an underlying physiological impairment that is already there, although hitherto undetected.

Which People are affected by Fibromyalgia?

Women aged from 35 to 55 are the ones that are most affected by fibromyalgia. Although the elderly, children and men can also be affected, it is rare. Fibromyalgia may occur by itself or be associated with some other disease, like rheumatoid arthritis or systemic lupus.

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Signs and Symptoms of Fibromyalgia

Signs and Symptoms of Fibromyalgia are characterized by pain and tenderness of muscles and fibrous tissues. It is a form of rheumatic syndrome with no life threatening probability but paining for a long duration of time…

What is Fibromyalgia?

Fibromyalgia is a form of generalized pain and fatigue of muscles and fibrous tissues like ligaments and tendons. It affects those places of the body where a slight pressure can cause a lot of pain. Previously, it was known as fibrositis, Psychogenic Rheumatism, Tension Myalgias, and Chronic Muscle pain Syndrome. This disease however is not progressive, crippling or life threatening. There is no physical damage to any part of the body, but the pain remains for a very long duration of time.

Fibromyalgia Syndrome

Fibromyalgia is a rheumatic syndrome that indicates pain in fibrous tissues, muscles, ligaments and tendons, and other connective tissues. This causes pain in muscles without weakening them.

Early Symptoms of Fibromyalgia

There are some early indications which show increased probability of Fibromyalgia. These include Nocturnal sinus stuffiness, Post nasal drip, drooling in sleep, Swollen Glands, Swallowing difficulties. Dry cough, Running nose, Sore throat, Stiff neck, Shortness of breath, Reddening of eye, Tooth aches, Groin pain, Problems in climbing stairs are other common indications found before occurrence of Fibromyalgia.

Symptoms and Signs of Fibromyalgia

Signs and symptoms can vary in accordance with the climatic conditions, stress levels, physical activities, and even the environment in which the person is living.

Even though numerous therapeutic modalities had been evaluated by a variety of institutions, Fibromyalgia has remained a complex set of symptoms without a cure.

Majority of people experience moderate or severe fatigue with lack of energy and feel totally exhausted resulting in lack of sleep. Headaches, like tension headaches, migraine headaches are very often noticed. Abdominal pain, constipation, and bladder spasms cause irritability and urinary urgency. Some times skin and blood circulation become too sensitive to temperature changes, and results in changes of skin color. People with Fibromyalgia wake up tired and unrefreshed even though they seem to get plenty of sleep.

The primary symptom of Fibromyalgia is pain experienced in certain locations called tender points, and the pain spreads over to other parts of the body. Some of these tender points are back of the head, upper back, neck, chest, elbows, hips, knees, rib cage and buttocks.

It is very common for people with Fibromyalgia being sensitive to odour, noises, bright light and touch.

Other Fibromyalgia symptoms

There are numerous other symptoms associated with Fibromyalgia like Depression, Dizziness, Difficulty in concentrating, Frequent changes of mood, Tension and Migraine, headaches, Tingling and numbness of hands and feet, Chest pain, Gastrointestinal problems, Irritable Bowel Syndrome, bladder irritation, Dryness in skin, eyes, and mouth. Sometimes, too frequent urinary urgencies, Stiffness in mornings, Sleep disturbances, Intolerance to cold, Anxiety, Forgetfulness are also found in few cases.

Causes of Fibromyalgia

Fibromyalgia seems to be caused by many factors,

1. Biological factors
a. Sex
i) Female to male Ratio is 9:1
ii) The pain modulatory systems in females are influenced by phasic alterations in reproductive hormone levels.
iii) Aversive stimuli and stressful tasks affect females more than males.
b. Sleep: Almost all patients complain of a poor night sleep followed by a more painful day. This affects both limbs of stress and contribute to a bad mood, and difficulty in concentrating on the work
c. Age, Inheritance, Trauma and Tissue Injury, Physical Conditioning, Stress/ neuroendocrine and automatic dysregulation, Neurotransmitter abnormalities, Functional Brain activity abnormalities, Virus or other infections are other biological factors responsible.

2. Cognitive - Behavioral Variable
a. Pain beliefs and Attribution
i) Negative belief,
ii) Self blaming for the pain
iii) Self assessed inability to work,
iv) Helplessness
v) No control over pain
b. Hyper Vigilance
i) High sensitivity
ii) Increased attention,
iii) Anxiety
c. Self Efficacy and Coping
Loss of control over pan and failure to adopt coping strategies.
d. Mood, and Depression, Personality traits and disorders, Pain behaviors are the other cognitive factors responsible.

3. Environmental and Social Factors
a. Development Factors
i) Experiences during childhood,
ii) School stress levels,
iii) Unhappy families,
iv) Abuse
These affect behavioral aspects when he becomes an adult.
b. Interpersonal Skills
c. Cultural Factors
d. Work Environment and Job satisfaction

Signs and Tests for Diagnosis

Generally symptoms are checked and physical examinations are carried out by applying pressure to various trigger points in the body. Before diagnosing Fibromyalgia, X-rays and blood tests need to be taken to rule out other conditions like Arthritis, under or over active Thyroid as these conditions have similar symptoms.

Prevention
1. Reduce stress levels by developing plans and avoiding overexertion and emotional stresses. Take time to relax.
2. Try to get enough sleep and reduce fatigue.
3. Regular exercises decrease the symptoms of Fibromyalgia. Walking, swimming, are the best.
4. Being active and practicing breathing exercises, maintaining a healthy lifestyle are very important.
5. It is recommended to use eye drops to relive dry eyes.

Fibromyalgia is a chronic problem and the symptoms may continue for years. The key is seeking professional advice for medication and treatment of the disease.

By Jayashree Pakhare
Published: 4/25/2007

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