Learn about living with fibromyalgia and the lifestyle changes that may help you find chronic, widespread pain relief.
Life with fibromyalgia can be a challenge. But you can take steps to proactively manage your health�and your life. Action is empowering.
Your doctor is your most important resource. Work closely with your doctor and talk about which steps might help you find fibromyalgia pain relief. You have options such as lifestyle changes, support groups, and medication.
Some Lifestyle Changes May Help You Find Fibromyalgia Pain Relief
Exercise
A healthy and active lifestyle may help you decrease your fibromyalgia symptoms. Studies show that second to medication, the actions most likely to help are light aerobic exercises (such as walking or water exercise to get your heart rate up) and strength training. But always check with your doctor before you start any exercise program.
These tips from the National Fibromyalgia Association may help you get started.
Start slow. If you’re moving more today than yesterday, that’s progress
Listen closely to your body. It’s important not to overdo it. Don�t increase your activity too quickly
Start with just a few minutes of gentle exercise a day. Then work your way up
Walking is a great form of exercise
Track your progress. Note the exercise you’re doing and how you feel both during and afterward
Stretch your muscles before and after exercise
Post-exercise soreness will decrease over time. But respond to your body’s signals and pace yourself
Sleep
If you find that you are sleeping poorly, you’re not alone. With fibro, pain and poor sleep happen in a circle. Each worsens the other. Fortunately, there is a lot you can do to help yourself sleep better. The National Fibromyalgia Association, the National Pain Foundation, the National Sleep Foundation, and other expert organizations recommend the following steps to help people sleep:
Stick to a sleep schedule. If you go to bed at the same time every night, your body will get used to falling asleep at that time. So choose a time and stay with it, even on weekends
Keep it cool. When a room is too warm, people wake up more often and sleep less deeply. According to the National Sleep Foundation, studies show that you’re likely to sleep better in a room that’s on the cool side. So try turning down the thermostat and/or keeping a fan on hand
As evening approaches, cut out the caffeine. Caffeine has a wake-up effect that lasts. It’s best to avoid it well before bedtime. That includes not just coffee, but also tea, colas, and/or chocolate
Avoid alcohol before bed. That �nightcap� may make you sleepy at first. But as your blood alcohol levels drop, it has the opposite effect. You may find yourself wide awake
Exercise in the afternoon. Afternoon exercise may help you sleep more deeply. But exercising before bedtime can make it harder to fall asleep
Nap if you need to, but be brief. If you’re so tired that you must take a nap, set the alarm for 20 minutes. Snooze any longer and you may have trouble falling asleep at night
Make your room a relaxing refuge. Treat yourself to comfortable bedclothes and snuggly pajamas. A white-noise machine or fan may help you fall asleep to a soothing background sound
Develop a relaxing bedtime routine. Reading helps some people fall asleep. So does listening to soft music. Do whatever works for you. But try to follow the same routine every night to signal your body that it’s time for sleep
Fibromyalgia Diet
So what about your diet? There�s a lot of information on the Internet about �fibromyalgia diets.� But many researchers say there is no perfect eating plan for fibromyalgia relief. Talk to your doctor about what is right for your needs and your lifestyle. Let your doctor know if you have eliminated any foods from your diet. Also, be sure to tell your doctor if you are taking any nutritional supplements. They can possibly interact with any medications you may be taking.
In Addition to Your Physical Needs, Consider Your Emotional Needs
Learning to cope with fibromyalgia can be a challenge. Good emotional support can help. Try reaching out to family and friends. Talk to your loved ones about how to help give you fibromyalgia support.
It�s also important to work closely with a health care professional who understands your condition.
However, fibromyalgia can be hard to understand. Your friends and family may not always know what you are going through. Even members of the health care system may not be as sensitive as you may wish. Maybe the support you need has been lacking.
There are certain feelings, frustrations, and successes that only someone else with fibromyalgia can identify with. Reach out to others who have walked in your shoes. Let your loved ones and others with fibromyalgia help you along the way.
Support groups exist all over the country, as well as online.
Support groups can help you connect to others who have the chronic widespread pain of fibromyalgia
You can also learn more about fibromyalgia
You can get ideas about ways to manage it and become closer to your friends and family
All of this may help you better manage your fibromyalgia.
Another helpful skill is stress management. Stress plays a big role in how you respond to different situations, both physically and emotionally. Stress can have a significant impact on your ability to do the things that are important to you.
There are many different stress management techniques to try that are easy to learn such as
Meditation
Deep breathing
Visualization exercises
You can also simply allow yourself time each day to relax. That may mean learning how to say no without feeling guilty. But it’s important to stay active and keep to a routine you can manage.
A type of therapy called cognitive behavioral therapy has also been found to be helpful. Studies show it can reduce pain severity and improve function. Cognitive behavioral therapy helps us see how our thoughts affect how we feel and what we do.
Fibromyalgia is a condition which causes widespread symptoms of pain and fatigue and, because there is no known cure for it, living with the painful condition can be difficult. However, certain lifestyle changes, including exercise, sleep and nutritional habits can help manage the symptoms and reduce their effect.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
One of the main symptoms of fibromyalgia is sensitivity to touch, but believe it or not, fibromyalgia massage can still be part of your treatment plan.
One of the main symptoms of fibromyalgia is extreme sensitivity to touch, so it�s understandable that some people with fibromyalgia avoid getting massages. However, they are missing out on something great.
Massage might seem like the very opposite approach to take for fibromyalgia pain, but the right amount of pressure and manipulation can actually do a lot for your congested muscles and tissues. In reality, massage is a perfect natural remedy for fibromyalgia. Therapeutic kneading will stimulate blood flow, eliminate metabolic waste, and lengthen muscle fibers. The right fibromyalgia massage will work within the limits of your condition to release pockets of tension, and improve your physical wellbeing and quality of life.
Recommended Fibromyalgia Massage
There are many types of therapeutic massage, and the right style for your fibromyalgia pain will respect your muscle sensitivity and particular pain issues. Stick with these massage techniques for the most healing benefits:
Swedish massage techniques. This classic relaxation technique ��using the hands, arms or mechanical means ��will gently manipulate tense muscles to relieve long-standing tension.
Myofascial release. Focusing on the connective tissue called fascia, this technique aims to release pressure where the tissues connect to the bones. Muscles will relax and lengthen, leaving more space for the organs to expand.
Reflexology. A safe and gentle approach that stimulates points on the hands and feet that are believed to be connected to various organs and tissues. This may help to relax certain areas that would be difficult to stimulate directly.
Cranial-sacral therapy (CST). Using very mild pressure on strategic points at the base of the skull and along the length of the spine, the CST therapist can detect interruptions in the flow of spinal fluid, and improve the balance and function of every muscle area.
Massages to Avoid
The types of massage that are out of the question if you don�t like touch because of sensitivity include:
Thai massage. It puts you through different poses for an entire hour.
Reflexology foot massage. Presses on reflexology points that often hurt.
Barefoot massage. The massage therapist walks on your back while holding onto a supportive rack suspended from the ceiling.
Rolfing/structural integration. You�ll feel beat up with this one.
Before proceeding with any fibromyalgia massage, be sure to consult a healthcare professional who has properly diagnosed your condition and who has recommended you to follow up with any of the above mentioned therapies. Preventing further aggravation of any type of symptoms is best to promote a healthier lifestyle and improve overall symptoms.
While fibromyalgia has been known to cause symptoms of chronic pain, many individuals with the condition avoid massage or other forms of similar treatment to avoid aggravating their symptoms. However, massage therapy performed by a qualified healthcare professional can not only be beneficial, it can help reduce and manage the pain caused by fibromyalgia.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Many patients are labeled with fibromyalgia simply because they have chronic soft tissue pain. But it is important, at least for the sake of correctness, that not all chronic soft tissue pain be called fibromyalgia.
In fact, localized or regional pain is often due to myofascial pain syndrome (MPS), a rather common condition which affects certain muscle areas. MPS is often present in the fibromyalgia patient, but not all MPS patients also suffer from fibromyalgia.
MPS generally involves pain in the neck, shoulders, hips, back, jaw and head. This pain is often accompanied by stiffness or tightness. It is important that the doctor listen to the patient to learn where the pain is most intense. And because MPS is not diagnosed with a lab test or x-ray, it is important that the doctor carefully examine the patient.
Trauma is a common cause of MPS, in the form of muscle strain or ligament and tendon sprain; or as a result of chronic trauma due to repetitive work injury, or altered posture due to poor exercise. An example of the former is whiplash from an auto accident. An example of the latter is an individual who works at a computer all day, and subsequently develops MPS involving the muscles of the upper back and shoulders; such individuals often develop tension headaches. Of course, more than one area may be involved, and this can make distinguishing between MPS and fibromyalgia all the more difficult.
MPS can occur with a variety of medical problems, including spinal disc disease, or inflammatory illnesses. And like fibromyalgia, MPS symptoms can be made worse due to stress, depression, anxiety, fatigue and vitamin deficiencies, to name a few.
It is important for the doctor to identify all other illnesses in an individual patient so that therapy can be most effective and accurate.
As there is no cure for fibromyalgia, so there is no cure for MPS. The goals of treatment should obviously include pain relief and improvement/restoration of mobility and functionality. It is important to identify any other accompanying conditions, and give treatment to these also. Perhaps most importantly, the patient needs to be educated on how to best manage chronic pain, so that life can be lived as normally as possible.
The key differences between these two chronic pain syndromes:
1. MPS has more localized or regional pain versus the diffuse pain of fibromyalgia.
2. MPS patients have “trigger points” which can cause pain at a distant location when pressed, whereas fibromyalgia patients suffer from “tender points”.
3. MPS has a better prognosis, as the pain often resolves with treatment or the rectification of the offending stimulus (such as the ergonomically incorrect office desk); the pain of fibromyalgia has a much higher chance of being chronic.
Unfortunately, many individuals are misdiagnosed with either myofascial pain syndrome or fibromyalgia. Therefore, it’s absolutely essential for the individual experiencing widespread symptoms of pain and fatigue, to seek professional help and follow through with the proper assessments to determine which of these two similar conditions, the individual has developed, in order to properly treat them.
Many people are diagnosed with fibromyalgia after reporting symptoms of chronic pain, however, it’s safe to say that not all widespread pain could indicate the presence of this painful condition. In fact, myofascial pain syndrome is another condition, frequently misdiagnosed as fibromyalgia.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Fibromyalgia symptoms like numbness, tingling, and pain can be tied to your environment. Learn how pain can be affected by reactions to light, sound, or smell.
Sensitivity to environmental stimulation, including bright lights, loud noises, and even certain smells, can make living with fibromyalgia particularly challenging. You might wake up each morning wondering what new trigger may exacerbate your fibromyalgia symptoms.
“I deal with everything on a day-to-day basis,” says Stephanie Parker of Dover, Del., who believes her symptoms are consistent with fibromyalgia but has not yet been formally diagnosed. The symptoms keep her from participating in daily family activities, such as watching her kids’ ballgames in the afternoons.
Tina Pringle, who was diagnosed 16 years ago with fibromyalgia, says that her fibromyalgia symptoms have been overwhelming at times. “The symptoms all merge together, and because of the fatigue and brain fog, everything becomes a maze of sheer confusion,” explains Pringle.
This heightened sensitivity may be difficult for you to understand, much less explain to friends and family members who see no outward problem. The uncomfortable and painful sensations of fibromyalgia may be part of your brain’s unusual way of processing pain, suggests fibromyalgia researcher Benjamin Natelson, MD, a neurology professor at the Albert Einstein College of Medicine in New York City and author of Your Symptoms Are Real: What to Do When Your Doctor Says Nothing Is Wrong.
According to a study published in the Archives of Physical Medicine and Rehabilitation�that compared and analyzed reports from women with rheumatoid arthritis, women with fibromyalgia, and women without a pain syndrome, those with fibromyalgia were much more likely to report intense, unpleasant responses to sounds, smells, tastes, and tactile sensations.
Another study, published in the journal Pain Research and Treatment,suggests that changes in brain chemistry among people with fibromyalgia may be linked to sensitivity to stimuli such as sound and smell. Imaging studies have provided visual depictions of this altered response to sensations. In some respects, the brains of people with fibromyalgia may be hyper-responsive to even the possibility of pain or discomfort, Dr. Natelson says.
Researchers have also tested tissue samples and found elevated levels of inflammatory markers in the skin of people with fibromyalgia � which may be linked to hypersensitivity to touch. Touch sensitivity is real for people like Pringle, who says that there are times when even holding hands with her partner is too painful to bear. Clothes that are too tight, massages, and even light touches all ratchet up her pain and stress. To make matters worse, Pringle says she occasionally even flinches involuntarily when touched by others, which can be hurtful to those around her.
Widespread pain and fatigue are well-known symptoms associated with fibromyalgia, however, recent studies have concluded that an individual’s symptoms can also be tied to their environment, including reactions to light, sound or smell. Sensory overload can be an additional symptom to fibromyalgia.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Automobile safety is the study and practice of vehicle design, construction, and equipment to minimize the occurrence and consequences of automobile accidents. (Road traffic safety more broadly includes roadway design. One of the first formal academic studies into improving car safety was by Cornell Aeronautical Labs of Buffalo, New York. The main conclusion of their extensive report is the crucial importance of seat belts and padded dashboards. The anatomy of a car accident is a cool video to share with all ages.
The More Things Change: The More They Remain the Same
Improvements in roadway and automobile designs have steadily reduced injury and death rates in all first world countries. Nevertheless, auto collisions are the leading cause of injury-related deaths, an estimated total of 1.2 million in 2004, or 25% of the total from all causes. Risk compensation limits the improvement that can be made, often leading to reduced safety where one might expect the opposite.
When pregnant, women should continue to use seatbelts and airbags properly. A University of Michigan study found that “unrestrained or improperly restrained pregnant women are 5.7 times more likely to have an adverse fetal outcome than properly restrained pregnant women”. If seatbelts are not long enough, extensions are available from the car manufacturer or an aftermarket supplier.
Children present significant challenges in engineering and producing safe vehicles, because most children are significantly smaller and lighter than most adults. Safety devices and systems designed and optimised to protect adults � particularly calibration-sensitive devices like airbags and active seat belts � can be ineffective or hazardous to children. In recognition of this, many medical professionals and jurisdictions recommend or require that children under a particular age, height, and/or weight ride in a child seat and/or in the back seat, as applicable. In Sweden, for instance, a child or an adult shorter than 140 cm is legally forbidden to ride in a place with an active airbag in front of it.
Child safety locks and driver-controlled power window lockout controls prevent children from opening doors and windows from inside the vehicle.
Infants left in cars
Very young children can perish from heat or cold if left unattended in a parked car, whether deliberately or through absentmindedness. In 2004 the U.S. NHTSA estimated 25 fatalities per year among children left in hot cars.
In the UK, a full driving licence can be had at age 17, and most areas in the United States will issue a full driver’s license at the age of 16, and all within a range between 14 and 18. In addition to being relatively inexperienced, teen drivers are also cognitively immature, compared to other drivers. This combination leads to a relatively high crash rate among this demographic.
In some areas, new drivers’ vehicles must bear a warning sign to alert other drivers that the vehicle is being driven by an inexperienced and learning driver, giving them opportunity to be more cautious and to encourage other drivers to give novices more leeway. In the US New Jersey has Kyleigh’s Law citing that teen drivers must have a decal on their vehicle. Commercial services also exist to that provide a notification phone number to report unsafe driving such as IsmyKidDrivingSafe.com and CarefulTeenDriver.com.
Some countries, such as Australia, the United States, Canada and New Zealand, have graduated levels of driver’s licence, with special rules. By 2010, all US states required a graduated driver’s licence for drivers under age 18. In Italy, the maximum speed and power of vehicles driven by new drivers is restricted. In Romania, the maximum speed of vehicles driven by new drivers (less than one year in experience) is 20 km/h lower than the national standard (except villages, towns and cities).
Insurance statistics in the United States indicate a 30% increase in the number of elderly killed, comparing 1975 to 2000. Several states require additional testing for elderly drivers. On a per-driver basis, the number of fatal and overall crashes decreases with age, with some exceptions for drivers over 75. The overall trend may be due to greater experience and avoiding driving in adverse conditions. However, on a per-miles-travelled basis, drivers younger than 25-30 and older than 65-70 have significantly higher accident rates. Survivability of crashes decreases monotonically with the age of the victim.
This vintage short flick holds theories that today can serve us all well. �Concentration, Control & Courtesy are so important here in our very own El Paso. �Today, as our town grows so fast we must be vigilant about driving and teaching our children the hazards of driving in such a growing city. �This was a fresh of breath air short flick. �Teach it to your kids… Regards Dr. Alex Jimenez
Millions of Americans are affected by fibromyalgia, a mysterious debilitating disorder. Here’s what is known so far about its symptoms, causes, and risk factors.
Fibromyalgia is a widely misunderstood and sometimes misdiagnosed chronic condition, commonly characterized by widespread muscle pain, fatigue, concentration issues, and sleep problems. According to the National Fibromyalgia Association, it affects an estimated 10 million people, mainly women, in the United States alone. The severity of fibromyalgia symptoms can vary from one person to the next and may fluctuate even in a single individual, depending on such factors as time of day or the weather. Because it is a chronic condition, in most cases fibromyalgia symptoms never disappear entirely. The good news is that fibromyalgia isn’t progressive or life-threatening, and treatments can help alleviate many symptoms.
While the exact cause of fibromyalgia remains a mystery, doctors do know that patients with the disorder experience an increased sensation of pain due to a glitch in the central nervous system’s processing of pain information. Studies have shown that people with fibromyalgia also have certain physiological abnormalities, such as elevated levels of certain�chemicals called nuerotransmitters that help transmit pain signals (thus amplifying, or “turning up,” the signals in the brain’s pain-processing areas).
In some cases, an injury or trauma, especially to the cervical spine, or a bacterial or viral illness, may precede a diagnosis of fibromyalgia. This has caused researchers to speculate that infections may be triggers as well.
Dr. Alex Jimenez D.C.,C.C.S.T’s insight:
Fibromyalgia is a condition which causes chronic symptoms of widespread pain. Although it’s been recorded to affect millions of people, fibromyalgia is still largely misunderstood and often misdiagnosed among the medical field. Referred to as a condition without cure, the symptoms can be managed with proper care. For more information, please feel free to ask Dr. Jimenez or contact us at (915) 850-0900.�
Fibromyalgia, a chronic disease that causes pain and swelling in more than a dozen points all over the body, affects as many as 5 million people. Because doctors are still unsure of the cause of fibromyalgia, treatment can be frustrating (and often a process of trial and error). �Fibromyalgia symptoms are only about 30% amenable to current pharmaceutical strategies on the market,� says Kathleen Holton, PhD, MPH, lead author of Potential Dietary Links in Central Sensitization in Fibromyalgia.
That�s why many patients are taking matters into their own hands and experimenting with alternative treatments, including dietary changes. Forty-two percent of fibro patients reported that symptoms worsened after eating certain foods, and though much of the research is in its preliminary phases, there�s some evidence that simple diet tweaks may ease fibro pain.
Read on to get 5 food rules for fibromyalgia patients (just be sure to consult your doctor before drastically changing your diet).
Dr. Alex Jimenez D.C.,C.C.S.T’s insight:
Fibromyalgia can cause symptoms of pain and discomfort along with fatigue and concentration issues. Living with the condition can be difficult, however, there are many alternative treatment options, such as chiropractic, which can help people with the condition, find relief from their symptoms. In addition, following a balanced diet and the proper nutrition can help speed up the process of relief. For more information, please feel free to ask Dr. Jimenez or contact us at (915) 850-0900.�
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