Fibromyalgia syndrome (FMS) is a common clinical syndrome of unknown cause characterized by widespread pain and muscle tenderness often accompanied by chronic fatigue, sleep disturbance, and depressed mood.
There are many theories regarding possible causes of FMS, but no universally accepted explanation, making a rational approach to therapy difficult. It is conventionally treated by non-steroidal anti-inflammatory agents and�tricyclic�antidepressant medications. Many patients prefer natural treatments, of which there are many, including aromatherapy, acupuncture, spiritual practices, oral supplementation and dietary modifications. Among these, a particular emphasis is placed on nutritional approaches, including both whole diet therapies and treatments based on isolated nutrients or supplements. This article will discuss nutritional treatments for fibromyalgia, with special attention to an intravenous vitamin-mineral mixture that is currently under investigation.
According to the National Fibromyalgia Research Association, symptoms of fibromyalgia tend to be alleviated when refined sugar, caffeine, alcohol, fried foods, red meat, and highly processed foods are eliminated or kept to a minimum, due to the potential these foods have to irritate muscles and stress the immune system. Many people reportedly benefit from eliminating all sugar in their diets for a month. This can appreciably reduce the craving for sweets, and allows the body to better manage its sugar intake when sugar is added back into the diet. Similarly, reducing caffeine and fried and processed fatty foods can improve cravings for these items in the same way. Eliminating certain food items like these not only contributes to a healthier overall diet and lifestyle, but also allows patients to see if the foods are contributing to their fibromyalgia symptoms.
To evaluate systematically which foods are problematic for fibromyalgia patients, the “Elimination Diet” can be used. Elimination diets focus on the foods most commonly implicated in allergy and other adverse reactions (wheat and other glutinous grains, dairy products, eggs, corn, soy and tofu, peanuts, citrus fruits, yeast and refined sugars, as well as highly processed foods, chemical additives, preservatives, artificial colorings, flavorings, caffeine, and alcohol), removing them singly or in groups. If symptoms improve with elimination of a food, its role in the condition is suggested. The food is then added back to see if symptoms recur. Several such cycles may be required to establish with certainty that a food is implicated in symptom severity, although sometimes it�s obvious right from the start.
In addition to eliminating some potentially troublesome foods, it is important also to supplement the diet with more raw or lightly cooked fruits and vegetables, and use less meat that is high in fat, and more fish or lean poultry. Vegan diets may also help relieve pain, improve quality of sleep, and enhance overall health in fibromyalgia patients. These dietary changes may lead to such positive results because they reduce the inflammatory/oxidative effects of diet, and enhance the anti-inflammatory/anti-oxidant effects.
Many researchers have studied a variety of treatments which could benefit and improve the symptoms of this painful condition, particularly, the benefits of a proper nutrition on individuals with fibromyalgia. For years, researchers have found a connection between nutritional deficiencies and the development of the condition, where certain eating habits may improve the symptoms.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Dr. Alex Jimenez, chiropractor, has been treating patients for over 25 years, helping them recover from injuries and/or aggravated conditions which could be affecting their overall health and wellness. If an individual was injured in a personal injury case, such as an automobile accident, more than likely, they will need proper legal representation to gain compensation for their property damage and other loses. Dr. Jimenez has acquired the knowledge of recommending his patients to some of the best insurance agents in the region.
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Street Address
6065 Montana Avenue Suite C1
El Paso, TX 79925-1839
Mailing Address
6065 Montana Ave Ste C1
El Paso, TX 79925-1839
Office Phone:�915-775-2553
Office Hours
M-F 9:00 am to 6:00 pm
Sat 10:00 am to 1:00 pm
After hours by appointment
Languages
English
Espa�ol
License:�TX-894994
NMLS#: 139716
NMLS MLO#: 1197642
MLO License#: 1197642
Contact El Paso State Farm Agent Jacobo Akle at (915) 775-2553 for life, home, car insurance and more. Get a free quote now!
When a client’s best interests require the services of an individual who is qualified, experienced and dedicated to providing the most recommended life, home and car insurance, a State Farm Insurance Agent such as Jacobo Akle can help. After being involved in an automobile accident or other personal injury case, getting the proper compensation you deserve could depend on the insurance agent you choose.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Working alongside numerous attorneys for over 25 years, Dr. Alex Jimenez, chiropractor, has gained experience recognizing as well as guiding patients to the best, most qualified representatives in the region. In addition to recommending individuals to the best lawyers for legal support, acquiring the most, highly regarded insurance to protect their interests can be an important step when involved in a complex personal injury case.
As a Personal Financial Representative in El Paso, Allstate Insurance Agent Eric Kent knows many local families. His knowledge and understanding of the people in the community has helped him provide customers with an outstanding level of service. Eric Kent looks forward to helping families like yours protect the things that are important � your family, home, car and more. In addition, he can also help you prepare a strategy to achieve your financial goals.
Highly regarded in the community of El Paso, Tx, Allstate Insurance Agent Eric Kent has earned the qualifications necessary within the region to help provide customers with a wonderful service. Offering life, homeowner and car insurance, Eric Kent is there to help individuals protect what’s theirs, ensuring their protection and safety.
For more information on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
There’s some important news for millions of people-most of them women-who suffer from the syndrome fibromyalgia: a new study suggests that sleep deprivation is associated with an increased risk of developing fibromyalgia.
The study was conducted at the Norwegian University of Science and Technology. The study included 12,350 women. At the outset of the study, all the women were free of physical impairment, musculoskeletal pain, and fibromyalgia. A decade later, 327 of the women-2.6% of the study population-had developed fibromyalgia. Researchers asked all the women in the study to report on their sleep habits and their sleep problems. They found that women who reported sleep problems were significantly more likely to have developed fibromyalgia than women without sleep problems. The researchers also found that the risk of fibromyalgia increases with a woman’s age, and with the severity of sleep problems:
Women who reported having difficulty sleeping “always” or “often” had nearly 3-� times greater risk of fibromyalgia as women who did not have problems sleeping
Women age 45 and older who “always” or “often” had sleep problems had more than 5 times the risk of developing fibromyalgia as women without sleep problems
Younger women, ages 20-44, who “always” or “often” had difficulty sleeping were at 3 times greater risk of developing fibromyalgia than their counterparts who didn’t have trouble with sleep
It’s important to make clear that this study does not prove that sleep deficiencies cause fibromyalgia. What it does do-for the first time-is establish a strong connection between sleep problems and fibromyalgia, by showing the increased risk of fibromyalgia that is associated with lack of sleep.
What is fibromyalgia? It’s a syndrome whose main characteristic is chronic pain. Pain is often felt throughout the body, in muscles, tendons and soft tissues. With fibromyalgia, the pain is often felt at certain trigger points, and radiates from those points outward. People with fibromyalgia often experience daytime fatigue, which can be severe, as well as depression, anxiety, and memory problems. Women ages 20-50 are at the highest risk for fibromyalgia. Men do develop fibromyalgia, but women are more than 10 times as likely as men to develop the syndrome.
Fibromyalgia has a history that’s both contentious and mysterious. For a long time, there was no consensus in the medical community about whether it even existed, whether it was a “real” disorder or an “imagined” one. This has changed, and the medical establishment now overwhelmingly accepts that fibromyalgia exists as a very real disorder. But much about the syndrome-including and especially what causes it-remains unknown. For this reason, and because there is no single test that can positively identify fibromyalgia, it remains difficult to diagnose. Since it can’t be tested for, a diagnosis of fibromyalgia comes by way of eliminating other possible conditions.
There are signs of possible genetic and environmental links, since fibromyalgia seems to sometimes run in families. Researchers have explored links between fibromyalgia and other diseases and disorders, including arthritis, depression, anxiety, chronic fatigue, and restless leg syndrome, but no conclusive evidence has been found to demonstrate a causal link between fibromyalgia and these conditions. That said, all of these disorders are found more often in people with fibromyalgia than in the general population.
Is sleep a cause of fibromyalgia? Again, we just don’t know, and this current study doesn’t answer that question. The relationship between sleep and chronic pain is complicated, and there is a lot we do not understand about cause and effect. Here’s some of what we do know.
The presence of chronic pain, such as with fibromyalgia, makes falling asleep and staying asleep more difficult. Sleep deprivation, in turn, can make people more sensitive to pain. Evidence that disrupted sleep can lead to a lower pain threshold includes this study. Researchers took a group of healthy, pain-free middle-aged women and disrupted their sleep cycle, depriving them of deep, slow-wave sleep, for three consecutive nights. They then tested their threshold for musculoskeletal pain, tenderness and also mood. After only a few nights of disrupted sleep, the women experienced a significantly decreased pain threshold (meaning they felt pain more quickly and intensely), as well as increased fatigue and general discomfort.
While fibromyalgia can develop after trauma or injury from an accident or failed medical procedure, or simply from misunderstood causes, recent research has concluded that sleep deprivation can cause symptoms of the condition to develop, particularly in women, whom are more prevalent to develop fibromyalgia in the first place. Several studies have also linked sleep habits and issues with the painful condition.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Fibromyalgia is a chronic inflammatory disorder, characterized by muscle pain, joint pain and fatigue.
Patients who suffer from fibromyalgia usually feel these symptoms:
Tenderness
Stiffness
Unbearable pain
Chronic tiredness
Gastrointestinal problems
Sleep disorder problems
Concentration problems
Depression
Physicians will diagnose someone with fibromyalgia if they show positive reactions to 11 of 18 specific tender areas of the body.
For a disease with no known cause, fibromyalgia sure affects a lot of people, at least 5 million in the U.S. alone. That�s about an estimated 2�4% of the population! Now, what�s strange about fibromyalgia is that it seems to affect more women than men, as 9 out of 10 people who reportedly suffer from fibromyalgia are female.
Treating Fibromyalgia With Conventional Drugs
Since the leading symptom of fibromyalgia seems to be muscle and body pain, scientists and doctors have tried to treat the symptoms with conventional drugs including NSAIDs (non-steroid anti-inflammatory drugs), pain killers and antidepressants. However, these methods of treatment don�t seem to work very well.
First of all, most analgesics are very mild, and given the level of chronic pain that a majority of people experience, the results aren�t very effective at all. If you have fibromyalgia, chances are you�re suffering from all sorts of pains and aches, and taking multiple drug combinations can lead to serious side effects that can drastically interfere with how you live day-to-day life.
Furthermore, taking different combinations of drugs can result in a real problem, especially when you want to slow down or stop the medication. In many cases, some of these pain relievers can be quite addicting, and have some serious side effects!
Causes and Remedies for Fibromyalgia
There can be many contributing factors to fibromyalgia, including chronic inflammation, gluten intolerance, emotional and physical stress.
If an individual really wants to fix the problem, you must address the root cause. Many studies suggest that certain lifestyle changes can be more than enough to keep fibromyalgia at bay.
If you�re looking for natural remedies for fibromyalgia, consider the following:
Eat Anti-inflammatory Nutrients
Inflammation can cause a range of health problems, including muscle and joint pain. A German study found that anti-inflammatory antioxidants like Quercetin (found in black and green teas, red onion, broccoli, tomato) can naturally reduce inflammation that can help fibromyalgia. Also, omega-3 fats can naturally reduce inflammation. If you�re going to purchase a fish oil, make sure you only buy a high-quality fish oil, high in antioxidants like astaxanthin and low in mercury. Additionally, turmeric can reduce inflammation associated with fibromyalgia as well.�Turmeric contains the active ingredient curcumin, which is an antioxidant that demonstrates anti-inflammatory properties. Turmeric may prevent and slow cancer growth, protect against liver disease and help reduce symptoms of digestive conditions such as irritable bowel syndrome. While simply adding turmeric to your daily cooking will increase consumption and enhance flavor, there are other methods to boost intake and encourage possible inflammation reduction.
Go Gluten-Free
One in seven people are gluten intolerant, and I�d even say that most people don�t do well with gluten. Gluten is a protein found in most grains like wheat. I�d start by eliminating all grains except for brown rice and quinoa. Gluten can lead to neurological problems, weight gain, inflammation, muscle pain and fatigue. Many people have gone gluten-free and have seen some incredible results because of it.
Reduce Stress and Anxiety
A review in Neuroscientist found significant association between fibromyalgia and physical and sexual abuse in both adults and children. If you haven�t dealt with past issues in your life, I strongly encourage you to find a good counselor who can help you begin to heal emotionally. Another great place to start is by reading The Bondage Breaker�by Neil Anderson. Also, schedule some fun and relaxation into your life. Stress can raise cortisol levels and inflammation markers which contribute to fibromyalgia symptoms.
Chiropractic Care
Research published in Best Practice and Research Clinical Rheumatology reports neck trauma causing spinal, joint and muscular injuries increases the risk of developing fibromyalgia. Chiropractic care works to correct spinal misalignments and correct posture through spinal adjustments and rehabilitative spinal exercises.� Also, patients with fibromyalgia have been shown to have hyperactivity of the sympathetic nervous system. Upper cervical spinal adjustments have been shown to have a positive effect by decreasing hyperactivity.
Address Nutritional Deficiencies
A study of 41 people with fibromyalgia found that taking five grams of D-Ribose�(an organic compound) three times�daily showed significant improvements in fibromyalgia symptoms. Also, studies have shown supplementing with magnesium�can help with fibromyalgia symptoms and� physicians recommend taking 250�300 milligrams twice daily. Some magnesium-rich foods include�pumpkin seeds, flax seeds, cocoa, almonds, spinach, halibut and black beans.
Is someone in your family suffering from fibromyalgia? I�d love to hear your thoughts on fibromyalgia and conditions like chronic fatigue.
If you�ve suddenly been feeling pain and discomfort in your body, along with symptoms of fatigue, for some inexplicable reason, then you could be suffering from fibromyalgia, which affects hundreds of thousands of people between the ages of 20�50, most commonly women. Fortunately, a few natural remedies can be used to control the symptoms of this painful condition.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
Dr. Alex Jimenez, doctor of chiropractic, has 25 years of experience working with numerous insurance companies and agents, guiding victims of automobile accident, or other personal injury cases, and patients to the most highly regarded insurance agents in the region to help individuals gain the settlement they need and deserve. Dr. Jimenez recommends the help of State Farm insurance agent Eric Fierro.
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Street Address
2200 N Yarbrough Drive
Suite C
El Paso, TX 79925-6333
Landmark
I-10 and Yarbrough Exit
Mailing Address
2200 N Yarbrough Dr Ste C
El Paso, TX 79925-6333
Office Phone:�915-595-3622
Fax:�915-595-0770
Office Hours
Mon-Fri 9:00 A.M.-5:00 P.M.
Sat 10:00 A.M.-1:00 P.M.
Languages
English
Espa�ol
License:�TX-1191060
Contact El Paso State Farm Agent Eric Fierro at (915) 595-3622 for life, home, car insurance and more. Get a free quote now
Finding help and support from a trusted insurance agent after being involved in an automobile accident can make a tremendous difference when settling a personal injury case to gain compensation for property damages and injuries. State Farm insurance agent Eric Fierro is a well-known, trusted individual who’ve been helping many people in the region.
The Side Effects of Vaccines Revealed
As a healthcare provider, Dr. Patrick Gentempo has been searching for the truth behind the effects of vaccines on the general population. When making critical decisions about you and your children�s health, it�s essential to have the correct knowledge of all medical procedures you�re being involved in, including the administration of mandatory vaccines, among others.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
As an experienced chiropractor, Dr. Alex Jimenez has treated numerous types of injuries and conditions, primarily those focused on the musculoskeletal system and the nervous system. Dr. Jimenez has learned the basics of fibromyalgia and he understands the best options an individual with the condition should take, to achieve overall relief from their pain, fatigue and discomfort. Before following any form of alternative treatment option, however, it’s important for the individual to be aware of the basics behind their condition.
Fibromyalgia is a disorder that causes muscle pain and fatigue (feeling tired). People with fibromyalgia have pain and tenderness throughout the body.
People with fibromyalgia may also have other symptoms, such as:
Trouble sleeping
Morning stiffness
Headaches
Painful menstrual periods
Tingling or numbness in hands and feet
Problems with thinking and memory (sometimes called �fibro fog�).
A person may have two or more coexisting chronic pain conditions. Such conditions can include chronic fatigue syndrome, endometriosis, fibromyalgia, inflammatory bowel disease, interstitial cystitis, temporomandibular joint dysfunction, and vulvodynia. It is not known whether these disorders share a common cause.
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What Causes Fibromyalgia?
The causes of fibromyalgia are unknown. There may be a number of factors involved. Fibromyalgia has been linked to:
Stressful or traumatic events, such as car accidents
Repetitive injuries
Illness
Certain diseases.
Fibromyalgia can also occur on its own.
Some scientists think that a gene or genes might be involved in fibromyalgia. The genes could make a person react strongly to things that other people would not find painful.
Who Is Affected by Fibromyalgia?
Scientists estimate that fibromyalgia affects 5 million Americans 18 or older. Between 80 and 90 percent of people diagnosed with fibromyalgia are women. However, men and children also can have the disorder. Most people are diagnosed during middle age.
People with certain other diseases may be more likely to have fibromyalgia. These diseases include:
Rheumatoid arthritis
Systemic lupus erythematosus (commonly called lupus)
Ankylosing spondylitis (spinal arthritis).
Women who have a family member with fibromyalgia may be more likely to have fibromyalgia themselves.
How Is Fibromyalgia Treated?
Fibromyalgia can be hard to treat. It�s important to find a doctor who is familiar with the disorder and its treatment. Many family physicians, general internists, or rheumatologists can treat fibromyalgia. Rheumatologists are doctors who specialize in arthritis and other conditions that affect the joints or soft tissues.
Fibromyalgia treatment often requires a team approach. The team may include your doctor, a physical therapist, and possibly other health care providers. A pain or rheumatology clinic can be a good place to get treatment.
What Can I Do to Try to Feel Better?
There are many things you can do to feel better, including:
Taking medicines as prescribed
Getting enough sleep
Exercising
Eating well
Making work changes if necessary.
What Research Is Being Done on Fibromyalgia?
The NIAMS sponsors research to help understand fibromyalgia and find better ways to diagnose, treat, and prevent it. Researchers are studying:
Why people with fibromyalgia have increased sensitivity to pain.
Medicines and behavioral treatments.
Whether there is a gene or genes that make a person more likely to have fibromyalgia.
The use of imaging methods, such as magnetic resonate imaging (MRI), to better understand fibromyalgia.
Inflammation in the body and its relationship to fibromyalgia.
Nondrug therapies to help reduce pain.
Methods to improve sleep in people with fibromyalgia.
A majority of individuals affected by fibromyalgia are women, although men and even children can develop the painful condition. From widespread pain to fatigue and concentration issues, these common yet frequently reported symptoms associated with the condition often cause confusion and misunderstanding in the medical field. Being aware of a few quick facts of fibromyalgia can help you understand the condition and learn how to manage its symptoms.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
It�s estimated that 6 � 10 percent of people in the United States have fibromyalgia. This chronic pain disorder impacts millions of men and women of all ages and ethnicities all around the world�but fibromyalgia is decidedly more prevalent in women, as is the case with a number of other pain disorders, such as temperomandibular joint disorder, headache, and irritable bowel syndrome.
Studies in both humans and animals have shown that pain is experienced differently by males and females. In general, females (both animal and human) are more sensitive to experimental pain, and women have more pain-related clinical conditions, including osteoarthritis, rheumatoid arthritis, and fibromyalgia.
In addition, studies have suggested that cultural factors may also play a role. For example, it is generally thought that feeling pain is �okay� or even expected among women, and that an emotional response is socially acceptable. On the other hand, traditional male roles in society dictate stoicism in the face of pain, which in turn may translate to an anxious, rather than a depressive, response to pain.
Studies have shown important gender differences in various clinical characteristics of fibromyalgia. For example, women experience significantly more common fatigue, morning fatigue, all-over hurting, irritable bowel syndrome, total and number of symptoms. Women also typically have significantly more tender points. On the other hand, overall pain severity, global severity, and physical functioning are not significantly different between the sexes, nor are such psychologic factors as anxiety, stress, and depression. The mechanisms of gender differences in fibromyalgia are not fully understood, but (as prominent fibromyalgia researcher Dr. Mohamed Yunus states) they are likely to involve interaction between biology, psychology, and sociocultural factors.
While female hormones (i.e. estrogen and progesterone) are primarily thought of in terms of the role they play in reproduction, they also have be shown to have profound effects on the central nervous system and, consequently, on pain. However, the data are mixed as to what those effects are with regard to pain, especially for estrogen. In general, estrogen is excitatory to the central nervous system�so much so that some with seizure disorders have a worsening of symptoms at the time in their menstrual cycles when estrogen is highest, a condition known as �catamenial seizures.�
Conversely, progesterone inhibits the activity of the central nervous system. The effect of different hormone levels on pain may be then be analogous to their effect on mood: having too much of one or too little of the other can produce a problem. Too much estrogen could spell hyperactivity of pain-related nerves or brain areas, while too little could result in a failure to activate areas of the brain that are part of the natural pain-control system. Part of our problem with understanding the role of hormones is that the science of gender�s effects on the biology of pain is still in its infancy.
Many women also experience variations in pain levels throughout their menstrual cycles. It seems likely, then, that female hormones play a role in pain perception. Some pain conditions vary with the menstrual cycle, for example. Pain thresholds are highest in the follicular phase (low estrogen) and lowest in the luteal phase (high estrogen). Migraine, for instance, is a condition more prevalent in females, which worsens during the menstrual cycle and improves post-menopause. Likewise, migraines often improve during pregnancy.
Data from the recent NFA-sponsored epidemiology survey indicated that 26.5 percent of female respondents (average age 47.3 years) had never had children as compared with the national average of� approximately 18 percent of women aged 40-44 (i.e. at the end of child-bearing years). The reason for the apparently higher statistic among women with fibromyalgia is unclear. It may be due to choices made as a result of living with chronic debilitating pain, or there may be an as-yet undetermined biological connection.
Like other so-called �invisible disorders,� fibromyalgia poses a challenge beyond symptom management to those who are diagnosed with it: the struggle for credibility. It is all too easy for those who have not suffered the pain of fibromyalgia to dismiss it since it offers no visible signs; and it has been, unfortunately, all too easy for healthcare providers to dismiss the symptom descriptions of people with fibromyalgia since there is, for instance, no blood test that can reveal whether or not a person has it. A recent�New York Times�article brought this challenge to the fore with its very headline: �Drug Approved. Is Disease Real?� (Jan. 14, 2008).
Fortunately, research results are demonstrating that fibromyalgia is all too real�and the proof is easy for even the most adamant disbelievers to see. MRIs show differences in the brains of people with fibromyalgia compared to the brains of people who do not have the chronic pain disorder, for instance.
Awareness of fibromyalgia has grown dramatically in the general public, the media, and the medical community over the last 10 years, but much work remains to be done.
Those who have been diagnosed with fibromyalgia can do their part by educating their friends, family, colleagues, and supervisors about this chronic pain disorder, the millions of Americans it impacts, the symptoms they strive to manage, and what they require in the way of support from their loved ones.
Among the wide number of individuals diagnosed with fibromyalgia, women most frequently develop the condition than men. Several research studies have been conducted to attempt to better understand this painful condition. Various studies have concluded that women perceive symptoms of pain different than men, therefore, making them more susceptible to developing fibromyalgia.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
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.
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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 .
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