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4 Simple Changes to Regain Your Life from Fibromyalgia
from: Lee BerlemannWhat You Need To Know: Fibromyalgia and Chronic Fatigue Syndrome
According to the American College of Rheumatology, Fibromyalgia
affects 3 to 6 million Americans. Other sources say the total
number affected could be 8 million people. It primarily occurs
in women of childbearing age, but children, the elderly, and men
can also be affected. (Approximately 80 percent to 90 percent of
affected people are women.)
Fibromyalgia is a chronic condition characterized by fatigue and
widespread pain in your muscles, ligaments and tendons. At
first, it was not considered an illness at all. Doctors could
not find any thing wrong with patients so they believed it to be
psychosomatic.
Slowly that dismissive view is changing. Published research at
Johns Hopkins, University of Pennsylvania and other top research
facilities points to immune dysfunction and cardiac
abnormalities in these illnesses. It is difficult to believe
that some doctors still regard people with Fibromyalgia and
chronic fatigue syndrome as nothing more than 'extremely worried
well people'.
Chronic Fatigue Syndrome (CFS or chronic fatigue and immune
dysfunction syndrome, CFIDS) is a chronic, often debilitating
disorder of unknown cause characterized by fatigue, pain and
cognitive disorders. Often severe cognitive complaints
differentiate the syndrome from similar disorders and usually
occur in a later stage of the disease.
There is no evidence to sustain the thought that CFS or
Fibromyalgia is a contagious disease. Contagious diseases
typically occur in well-defined clusters, either as outbreaks or
epidemics.
What Causes Fibromyalgia and Chronic Fatigue Syndrome?
Asking what causes Fibromyalgia or chronic fatigue syndrome can
be a tricky question, depending on whom you ask. Doctors and
researchers believe there is not a single cause of Fibromyalgia
or chronic fatigue syndrome. At this point doctors are just not
sure what causes these illnesses.
While the cause of Fibromyalgia is unknown, researchers have
several hypotheses about causes or what triggers the illness.
Some scientists believe that the syndrome may be caused by an
injury or trauma. This injury may affect the central nervous
system.
Fibromyalgia may be associated with changes in muscle
metabolism, such as decreased blood flow, causing fatigue and
decreased strength. Others believe an infectious agent such as a
virus in susceptible people may trigger the syndrome, but no
such agent has been identified.
Research proposes that CFS may be caused by an immunologic
dysfunction or altered capacity of certain immune functions. One
thing is certain at this time: there are no immune disorders in
CFS or Fibromyalgia patients traditionally affiliated with
disease.
That suggests a different approach is needed to reach the state
of health you want.
4 Simple Changes to Shift Your Life From Fibromyalgia or CFS
Many studies have indicated that a healthy lifestyle including
diet, exercise, relaxation techniques and sufficient sleep offer
the most effective approaches for reducing fatigue and pain from
CFS and Fibromyalgia.
1. Nutrition/Diet
A common thread in many cases seems to be a tendency to feel
better when refined sugar, caffeine, alcohol, fried foods, red
meat, and highly processed foods, are kept to a sound personal
minimum in the diet.
Try supplementing your current diet with greater quantities of
raw or lightly cooked fruits and vegetables. Try substituting
meats that are high in fat with fish or lean poultry. Drink
plenty of water and take a good vitamin supplement to ensure
that you are getting proper nutrition.
2. Quality Sleep: Seven Ways to Become Sleeping Beauty
This is perhaps the most important component of treating CFS/FM.
The following tips will help you achieve more restful sleep. Try
to follow as many of them as possible to obtain the best level
of sleep you can:
· Try to go to bed earlier and at the same time everyday. Even
on weekends, try to go to bed and wake at the same time. This
will help your body get used to a set schedule and provide for a
more restful sleep.
· Try to avoid any caffeine-containing beverages such as coffee
or soda before going to bed. It is a stimulant that will keep
you awake at night. Also, alcohol drinking should be kept to a
minimum in Fibromyalgia sufferers.
· Don't eat a lot before bedtime. Generally, try not to eat
within two hours of going to bed. Particularly avoid spicy or
fatty foods and try to keep your "midnight snacks" to a minimum.
· Ensure that you have a comfortable mattress and pillow.
Sometimes, people's poor sleeping habits stem from poor
mattresses. What constitutes a comfortable bed is different for
us all. Usually something that is not too firm and not too soft
should be acceptable. Cervical pillows mold to the natural shape
of your neck and eliminate any unwanted stresses on the muscles
of your neck and upper back. Choosing the appropriate bed and
pillow is often done by trial and error. Find the combination
that gives you the most restorative sleep and stick with it.
· A regular exercise program will help you have a more deep and
refreshing sleep on a consistent basis.
· Try and avoid daytime naps. By doing so you will be more tired
at night and be able to sleep deeper, thereby waking up more
refreshed. Naps may seem like they provide more sleep time, but
they are counterproductive to getting rest. Naps during the day
will affect how well you will sleep during the night and it gets
the body out of sync with the regular sleep pattern, leading to
insomnia at night.
· Keep a proper sleeping environment. This involves a quiet and
cool room. A slightly cooler room is ideal for sleeping since
this mimics your internal temperature drop during sleep and
silence is more conducive to sleep.
3. Exercise: You Can Be More Than A Couch Potato
Many studies have indicated that exercise is the most effective
component in managing Fibromyalgia, and patients must expect to
undergo a long-term exercise program. Physical activity prevents
muscle atrophy, increases a sense of well-being, and over time
reduces fatigue and pain itself. Be sure to consult your
physician before beginning any exercise program.
4. Relaxation Techniques: Even When You're In Pain
Relaxation and stress-reduction techniques are proving to be
helpful in managing chronic pain. There is certainly evidence
that people with Fibromyalgia have a more stressful response to
daily conflicts and encounters than those without the disorder.
A number of relaxation and stress- reduction techniques have
proven to be helpful in managing chronic pain:
· Deep breathing exercises. · Muscle relaxation techniques. ·
Meditation. · Hypnosis. · Biofeedback. · Massage therapy.
Your goal with these lifestyle suggestions is to modify the
choices that are within your control. But obviously, many things
in your life are not in your control and impact you on many
different levels. But, you CAN gain control over these areas too.
A free ebook titled "Fibromyalgia and Chronic Fatigue Syndrome:
What you need to know, what you need to do" explains how you can
regain control your health to enjoy a life free from the
symptoms of Fibromyalgia and Chronic Fatigue Syndrome.
Obtain your free copy now at:
http://www.fibromyalgia-and-chronic-fatigue-help.com
Get "the rest of the story" there to start living the life you
want and deserve!!
___________________________________________________________
About the Author
Lee Berlemann's FREE ebook titled, "Fibromyalgia And Chronic
Fatigue Syndrome: What You Need To Know, What You Need To Do"
offers hope for you and your family's health challenges. Obtain
your FREE copy at:
http://www.fibromyalgia-and-chronic-fatigue-help.com
About the author:
About the Author
Lee Berlemann's FREE ebook titled, "Fibromyalgia And Chronic
Fatigue Syndrome: What You Need To Know, What You Need To Do"
offers hope for you and your family's health challenges. Obtain
your FREE copy at:
http://www.fibromyalgia-and-chronic-fatigue-help.com
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