Welcome!
Posted by admin on Sep 23, 2009
Welcome to the Fibromyalgia Diet and Exercise blog. This blog is dedicated to helping you live better and healthier while living with fibromyalgia. This blog is filled with information on fibromyalgia diets, nutrition, and exercise programs. Our goal is to provide qualify information so that you can make informed lifestyle choices, and begin reducing the symptoms associated with fibromyalgia.
We are adding great information all the time, so feel free to bookmark this site and come back often.
Scott Spooner
What to Avoid on a Fibromyalgia Diet
Posted by admin on Sep 29, 2009
Many doctors initially put fibromyalgia down to stress, and believe that simply relaxing and eating right can make you feel better. Is the diagnosis really so simple? Is there really a fibromyalgia diet to help you feel better and get over fibromyalgia symptoms quickly?
Fibromyalgia is a debilitating syndrome characterized by muscular and skeletal pain, as well as other sometimes, severe symptoms. It can be difficult to manage and doctors have found even harder to diagnose.
There have been a number of suggestions as to the cause of fibromyalgia including toxins, injury or trauma, viral infections and changes in muscle metabolism, but there are no conclusive results.
So, is there a particular diet that you can follow to bring relief from fibromyaglia symptoms?
Studies have shown that by maintaining a healthy weight for your height and build and eating a diet consisting of low fat foods and lots of fresh produce can help to increase energy, which in turn helps to keep the fatigue that goes hand in hand with Fibromyalgia at bay.
So, rather than there being just one recognized diet that is suitable for all fibromyalgia sufferers, it is more about making a life change and adopting a different way of looking at food and choosing only the most healthful options that add nutrients to your body.
However, to give you an idea of where to start there are some widely recognized foods and beverages that if avoided, can help provide some relief from not only the physical symptoms but also the ‘brain fog’ that is a problem for many sufferers.
Unfortunately, these first four, chocolate, carbonated beverages, coffee and alcohol, are usually part and parcel of everyone’s diet so it may take some willpower to give them up! Start by cutting down and eventually weaning your self off them if a clean break is too much all at once.
Other common food triggers that can exacerbate fibromyalgia symptoms include:
- High fat dairy foods
- Refined sugar and artificial sweeteners
- White flour
- Fried foods
- Food containing preservatives and additives
- Fast food
- Salt
- Red meat (especially cured or smoked)
- Caffeinated drinks
- Highly acidic foods
- Nightshade plants (tomatoes, eggplant, peppers and potatoes)
In terms of what you can eat to ease symptoms it really is a case of going back to basics and eating freshly prepared meals full of nutritious ingredients. It will take more time to prepare and when you’re feeling below par the thought of cooking can be pretty exhausting but the benefits to your body can be significant compared to eating prepackaged foods stuffed full of preservatives, colorings, sugar and salt.
When choosing what to include in your diet its important to understand how food effects your body. This is why it’s important to choose foods that are highly nutritious and provide a boost to your immune system. Having fibromyalgia can give you flu-like symptoms so getting an additional ailment on top of having fibromyalgia can really knock a sufferer badly. Keeping your immune system strong will help prevent this from happening.
Although the list presented above is by no means comprehensive, it should give you an idea of what foods should not be on your diet if you are suffering from fibromyalgia.
Keeping a food diary and a note about how you felt each day can really help you to determine which are trigger foods for you. It will soon become obvious if certain foods or drinks bring on symptoms and these can then be eliminated from your diet.
If you want to follow a fibromyalgia diet ensure you discuss any changes with a nutritionist or medical professional first.
Grab your free copy of Jane Thomson’s brand new Fibromyalgia Newsletter – Overflowing with easy to implement methods to help you discover more about the benefits of following a fibromyalgia diet along with more information on other natural treatments for combating fibromyaglia symptoms.
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Fibromyalgia Exercise – 5 Simple Fibromyalgia Exercises to Find Relief From Fibromyalgia Pain
Posted by admin on Sep 28, 2009
Healthy diet and exercise is often recommended for a sound body and mind. But what about those suffering from fibromyalgia? Is exercise good or would it increase my pain further? And even if it is good, how in the world am I suppose to exercise when I can hardly get out of my bed? And what kind of exercises should I try?
Exercise is definitely good for fibromyalgia. The problem however is how and what to exercise when your entire body is raking with fibromyalgia pain. Depending on your condition, the following exercises are highly recommended for fibromyalgia.
1. Walking: The simplest and easiest form of exercise is walking. Walking is the best way to take the first step towards exercise. Now you can start off with as little as ten minutes at first and then slowly increase your time to as high as one hour.
2. Jogging: Now if your condition permits you to walk, try jogging. Why? Because it is a good cardio workout and helps burn your calories faster.
3. Biking: This may sound as a ridiculous suggestion to fibromyalgia sufferers but on those “good days” you can certainly try biking. Not only will you enjoy the fresh air but you will also have an opportunity to put your muscles to work.
4. Swimming: One of the best exercises you should try is swimming. Swimming is safe and effective and even when you are just staying afloat, the water in the pool offers resistance for the muscles.
5. Yoga: Yoga has been practiced for thousands of years and is widely embraced even in the West. With some simple Yoga exercises and asanas, you can give your body every chance to alleviate itself from fibro pain.
Do you feel frustrated, angry and helpless about your fibromyalgia condition? Do you feel as if no one understands the agony you are going through? Do you beat yourself up for being a mute spectator to fibromyalgia pain?
Click http://www.rapidfibromyalgiarelief.com to get your BOOK “Rapid Fibromyalgia Relief”. This book walks through a COMPREHENSIVE list of treatments both traditional and alternative to help REDUCE FIBROMYALGIA AGONY AND PAIN.
Remember, you don’t have to be a slave to fibromyalgia and you can start getting your life back. Wishing you the best of health!
http://www.rapidfibromyalgiarelief.com
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Fibromyalgia: The Role of Diet
Posted by admin on Sep 25, 2009
Medical research is showing a stronger and stronger link between fibromyalgia symptoms and diet. Your nutritional intake can affect both the number and severity of fibromyalgic symptoms that you experience. Here at the Fibromyalgia Diet and Exercise Blog, we will bring you the latest in diet, nutrition, and exercise to help you better manage your Fibromyalgia.
Here are some related articles that you might find of interest:
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Fibromyalgia diet | Fibromyalgia Health Tips – Fibromyalgia – I’ve Learned to Live Each Day One at a TimeShelbyville Times-Gazette”FMS is a chronic muscular condition that causes widespread pain in.
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Fibromyalgia diet – –A wine tasting and silent art auction to benefit the Antioch Fine Arts Foundation will be held from 7 to 9 pm Friday in the Comfort Inn, 350 W. Illinois Highway 173, Antioch. Admission is free but donations will be accepted. …
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The Fibromyalgia Cookbook : FightingFatigue.org – I just finished going through The Fibromyalgia Cookbook and found some interesting information on what foods should be avoided for Fibromyalgia patients. The author of The Fibromyalgia Cookbook, Shelley Ann Smith, suffers from …
The Facts on Fibromyalgia
Posted by admin on Sep 24, 2009
Muscular pain, tingling, burning, and numbness are common symptoms of a repetitive strain injury. However, these symptoms are also common in a condition called Fibromyalgia. Fibromyalgia basically means pain in the muscles, tendons and ligaments. It affects mostly women and up to 4% of the general population.
The pain of fibromyalgia occurs in areas where the muscles attach to bone or ligaments and is similar to the pain of arthritis. The joints themselves are not affected, however, so they are not deformed nor do they deteriorate as they may in arthritic conditions. The pain typically originates in one area, usually the neck and shoulders, and then radiates out. Most patients report feeling some pain all the time; and many describe it as “exhausting.” The pain can vary, depending on the time of day, weather changes, physical activity, and the presence of stressful situations; it has been described as stiffness, burning, stabbing, sudden, radiating, and aching. The pain is often more intense after disturbed sleep.
The other major complaint is fatigue, which some patients report as being more debilitating than the pain. Fatigue and sleep disturbances are, in fact, almost universal in patients with fibromyalgia, due to lack of serotonin, and if these symptoms are not present, then some experts believe that physicians should seek a diagnosis other than fibromyalgia. Up to a third of patients experience depression, and disturbances in mood and concentration are very common.
Fibromyalgia patients are also prone to tension or migraine headaches. Other symptoms include dizziness, tingling or numbness in the hands and feet, and gastrointestinal problems, including irritable bowel syndrome with gas and alternating diarrhea and constipation. Some patients complain of urinary frequency caused by bladder spasms. Women may have painful menstrual periods. Several years ago Fibromyalgia was a disability categorized as “psychological”. It’s hard to understand how it feels to be told you are mentally having a problem when your body will not perform what you are asking it to do. How can that possibly be mental? Patients were, in effect, being told it was “all in your head”.
Fortunately, the medical field has produced enough research to re-classify it as a true physical disability that is often paired with studies and treatments for arthritis and rheumatism. People with FMS have the additional stress and frustration in their lives of trying to explain (all the time) why today they can do almost anything and the next day they can barely get out of bed. Depression is a frequent side-effect of FMS and who can question it? Living with a body-wide toothache-like pain constantly is something only fellow sufferers can truly understand. When we have “bad days” the pain can feel like there are hot curling irons jammed into our muscles. Can you even imagine that?
Also imagine the fatigue of your muscles being so bad that it feels like they have turned to Jell-O. And no matter how much you try to exercise your muscles never feel normal again. It’s always like battling Jell-O to make your body perform. Spouses, family and others in your life have a hard time figuring out how you feel when you have FMS or chronic fatigue syndrome. There are times when you were accused of not pulling your own weight, or just plain sand bagging it. Many are accused of wanting extra attention. After a while the Fibromyalgic doesn’t feel like talking about it and they sure don’t care for having to make excuses (can’t go to a restaurant (Irritable Bowel Syndrome), can’t go hiking; horseback riding; to the fairgrounds; the park and so on – while SOMETIMES the Fibromyalgic can’t be stopped!).
This is why I strongly recommend support groups where you can feel that you are not alone in this condition. There is simply no way for anyone to understand what is going on internally with the Fibromyalgic body. Because you look absolutely normal, yet you feel like you will never perform normally again. No one can see what the problem is. And since it is not such a known illness such as cancer it does not get the respect that people with cancer would get. No one would question a cancer patient about his or her illness because everyone has heard of it. If you have bad days because of your illness with cancer no one would question it. But because Fibromyalgia has not been classified as a disease or given notoriety (such as a famous person getting FMS) it is relatively unknown. As for doctors – it’s very, common to end up with a FM diagnosis only after everything else is ruled out.
Many people I’ve counseled with who have FMS also have now or have once had other problems such as herniated disks, degenerative disk disease, spontaneously fractured vertebrae or other bones, etc. that is why a Chiropractor is invaluable in treating Fibromyalgia. FMS is NOT known to cause these problems or to be caused by these problems. It’s just not rare to find such combination irregularities. FMS is often brought on (not caused by, but ‘triggered’ so to speak) by a trauma such as an accident/fall which causes what could be relatively minor physical pain, or major (doesn’t really matter); even childbirth can ‘trigger’ it or any number of other things. One of the biggest factors is people who have had Mono seem to find that this is where their first symptoms start to appear. Any illness that comes on suddenly seems to trigger Fibromyalgia if the person is genetically inclined toward this syndrome. I really feel syndrome is the wrong word for this condition it truly is a disease whether they can detect it medically or not does not matter, this condition is very real. Many people’s lives are being permanently changed because of the effects of fibromyalgia.
Most of all – please stop thinking that one must be in a cast, using crutches or wrapped in bandages to “really be hurting”. Just because someone is not in a wheelchair or walker does not mean they are not in incredible pain. Fibromyalagia can even cripple a person like arthritis or even Multiple Sclerosis, its symptoms AND the feeling is very much the same! More and more cases are being reported of people who are becoming bedridden, having to use Walkers or wheelchairs due to Fibromyalagia. Chronic Fatigue, Depression, Chronic Pain/Myofascial Pain Syndrome are frequently found along with the FMS.
It can get so bad that being hugged (a breeze!) can be painful! A cat on a lap can feel like bone grinding against bone. Your socks touching your toes can be a nightmare of pain. Your sheets and blankets touching your toes or legs can be so painful you are unable to sleep. Elastic touching you anywhere is pure hell. Imagine having even your clothes touching you your worst pain. It was so bad for one woman in her 30’s, with small children (and a husband) that she used Dr. Kevorkian to end her misery.
Here is a brief list of common symptoms of this disease:
• Chronic pain throughout the body
• Burning, numbness and tingling
• Tenderness when pressure is placed on or around the neck, elbows, hips, thighs and knees.
• Sleep disorders
• Chronic fatigue or exhaustion
• Depression
• Anxiety
• Facial Pain
• Jaw Pain (TMJ)
• Memory Loss
• Irritable Bowel
• Tension or Migraine Headaches
• High sensitivity to foods and medications (allergic type reaction).
• Minimal tolerance to heat and cold
• High sensitivity to bright lights and sounds
• Hair Loss
Because symptoms develop gradually, this disease is often misdiagnosed. It is often diagnosed as a repetitive strain injury; sleep disorder condition, irritable bowel syndrome, rheumatoid arthritis or any other type of medical problem. Based on the American College of Rheumatology a person is diagnosed with Fibromylagia when he or she suffers pain throughout the body for at least three months and has 11 out of 18 tender points present.
Who Is Affected
Experts estimate that 3 million to 6 million Americans have Fibromyalgia. Of these, 80 percent are women. One of the main risk factors is being a woman between the age of 20 and 50. Another risk factor is having a rheumatic disease, such as rheumatoid arthritis, lupus or Sjogren’s syndrome. Fibromyalgia also seems to run in families, so a gene may be at least partly responsible for the condition. Most people with fibromyalgia begin to notice symptoms between the ages of 20 and 40. But children and older adults may develop the condition. Women with fibromyalgia typically feel pain throughout their body.
Causes
Experts do not know what causes Fibromyalgia. There are several theories about possible causes or triggers. Inadequate sleep is a possible trigger. Another is suffering an injury or physical or emotional trauma that affects the brain, spine and nerves. Some experts believe that a viral or bacterial infection plays a part. Abnormal production of pain-related chemicals in the nervous system also contributes to the symptoms of Fibromyalgia. It’s thought that any one of these factors may bring on the symptoms of Fibromyalgia in someone who is already genetically predisposed to the condition. Treatment includes the following:
• Change in diet and nutrition
• Supplements geared toward Fibromyalagia
• Exercise: Gentle stretching such as warm water stretches and light aerobic activity, if possible.
• Physical Therapy under the guidance of a Chiropractor or Naturopathic
• Massage Therapy
• Avoidance of activities that over stress the body (Consider keeping a journal)
• Regulate sleep patterns
• Avoiding emotional stress
Nutrition is very important with this condition as with any serious physical condition. Avoid caffeine products, sugar, processed foods and fried foods. Low blood sugar (Hypoglycemia) is often a factor in causing the person with Fibromyalgia to feel fatigued. That is why a good nutrition program is very important, eating frequent small meals with some protein is very important in keeping the blood levels even. Whole grains, seeds, nuts, yogurt, chicken, Turkey, organic beef, eggs, natural cheese and cottage cheese should form the base of your diet. Accompanied by Appropriate vegetables and a minimum amount of fruit. A good quality multi-vitamin is absolutely essential with this condition. It’s important to replace what the body loses daily. If a person takes no other supplement but a multi-vitamin they’re helping to support their body daily. Co Q 10, in soft gel form 100mg, taken three times daily can help increase the energy.
There’s no definite cure for Fibromyalagia but there are certainly many alternative methods that can help you improve the quality of your life. The medical drug Lyrica has been helpful in relieving pain for many people with Fibromyalgia. I still find that natural medicine works best for me. I find that deep tissue massage therapy performed regularly really keeps down the pain. When I’m going through a really bad time I always get a massage. It works better than any medicine. Physical therapy that is performed at home is very important for Fibromyalgia. Warm water stretches performed at least three times weekly can be of tremendous help keeping the joints and muscles flexible. A Jacuzzi or hot tub is without a doubt one of the best treatments you can do at home, not only does it improve circulation you can also perform warm water stretches in it. If you have access to one and can use this daily you would see a tremendous change in the body. Using a moist heating pad on areas of pain for 20 minutes can ease the pain.
I also find that chiropractic care can bring tremendous relief. I always recommend people with Fibromyalgia seek out a Chiropractor who uses the activator method for physical therapy and pain relief. If you would like to find out about a doctor of chiropractic in your area who uses this method go to http://www.activator.com/qualified_doctors.asp
Take a proactive role in learning about fibromyalgia to help control it, and be vigilant about following your treatment plan. Emotional support is very important too. Living with fibromyalgia may be difficult if your family, friends or employer do not understand the condition. Seek out supportive family, friends, clergy, support groups or a mental health counselor.
Help For Living With Fibromyalgia
Posted by admin on Sep 24, 2009
Help For Living With Fibromyalgia
By Laraine Turner
If you’re like me then it was surely a great relief when you were finally diagnosed with Fibromyalgia.
You no longer thought that you were going mad with those niggling pains and extreme tiredness and looked forward to receiving treatment that could cure you!
As you’re also probably now finding out – it isn’t that easy! Especially if like me, you’re not a fan of orthodox medicines and their side effects.
So welcome to my research for a natural cure for Fibromyalgia. My logic being that even if a natural cure can’t actually make me better that at least it won’t make me any worse!
This research for a natural cure for Fibromyalgia is into Bach flower remedies- We are, in essence the sum of our thoughts & emotions. The flower remedies, of which there are 38, work on our emotions to literally make us feel better.
Having the chronic pain associated with Fibromyalgia can be very draining and make everyday life seem like an uphill battle at times, so taking a natural cure for Fibromyalgia that will instantly lift you seems like a good place to start.
They are readily available from Health shops & chemists and easy to use. Normally a few drops in water are all that’s needed to be sipped throughout the day, or follow directions on the product label.
I have chosen just 4 from the 38 remedies that seem the most relevant to sufferers.
Aspen: This is a remedy for people who suffer from vague fears and apprehensions–often fear of the unknown.
As a sufferer of Fibromyalgia I know this feeling. Often, normally when something really exciting or pleasurable is coming up, I get the foreboding of ‘Oh I hope I’ll be well & that my pains or tiredness don’t spoil the day for myself or others.’ Then I’ll get cross with myself that I’m even thinking like that and so the stress begins and ultimately more pains etc as stress exacerbates the fibromyalgia condition!
Taking Aspen helps restore confidence in the powers of good. As the anxiety fades, the heightened receptivity that makes people like us so open to irrational fears is re-directed into more positive channels. This natural cure for Fibromyalgia is a favourite of mine & I can strongly recommend it.
Gorse: This is a remedy to take at the times when you feel as if you will never get better and we’ve all been there haven’t we?
It can’t work miracles; but what it does do is that it gives you a sense of detachment, so that you can plan ahead unhindered by the despair that accompanies all chronic conditions.
An excellent natural cure for the despair often associated with Fibromyalgia.
Impatiens: This is a remedy to take when you can’t ease the feelings of impatience about getting better. The nervous tension that builds up because of this then has an adverse effect on your Fibromyalgia– that old vicious circle thing!
This remedy helps you become more relaxed. It will allow you to discover new depths of patience and tolerance, especially with yourself!
Mimulus: This remedy is very good at dispelling the fears surrounding being ill. With Fibromyalgia the symptoms can sometimes resemble heart attack symptoms and although you know you’ve been diagnosed with Fibromyalgia and it’s unlikely that you’re having a heart attack, “what if?” still gnaws away at you. This will help– trust me.
This remedy brings runaway emotions under control and gives sufferers a quiet courage to face life’s problems with a lighter and more comfortable heart.
Well, that’s the last natural cure for Fibromyalgia for now- hope one works for you.
To discover even more natural and safe remedies to ease your Fibromyalgia symptoms & pain visit my website at http://fibromyalgiaholistic.blogspot.com
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Cymbalta Fibromyalgia Drugs Explained
Posted by admin on Sep 24, 2009
Pain Relievers for Fibromyalgia
Most doctors will start your fibromyalgia pain relief regimen by recommending that you take an over the counter pain medication.
The most commonly used over the counter pain medications for fibromyalgia include Tylenol, Ibuprofen, and Aspirin. However, many people find that these over the counter pain relievers are not very effective methods of pain relief for this condition. If this is the case with you, your doctor will probably prescribe you something stronger. They may try a stronger pain reliever like Tramadol or an opioid drug like Morphine or Hydrocodone.
Antidepressants for Fibromyalgia
If you are prescribed an antidepressant for fibromyalgia it may be for your depression, but it may also be used to reduce your painful symptoms. One of the newer drugs that’s showing a lot of promise for treating people with fibromyalgia is called Cymbalta. Fibromyalgia doctors use a number of different antidepressants including Amitriptyline, Pamelor, Doxepin, Prozac, Zoloft, and Effexor, which is similar to Cymbalta. Fibromyalgia is used to reduce pain because the neurotransmitters that are responsible for relaying pain signals also relay mood signals. Naturally, this makes antidepressants useful for depression relief and fibromyalgia pain relief.
Anticonvulsants for Fibromyalgia
It would not be uncommon for your doctor to prescribe you an anticonvulsant rather than an antidepressant like Cymbalta. Fibromyalgia can be treated rather effectively with anticonvulsants like Lyrica. In fact, Lyrica is the only drug that is approved by the Food and Drug administration to treat people living with fibromyalgia. Anticonvulsants work the same way that the depression medications do, by blocking pain signals in the brain. Many people who have taken Lyrica have reported a significant decrease in pain and a notable increase in daily function.
Other Medications and Fibromyalgia
When it comes to treating your condition fibromyalgia pain relief is just part of the process. Most likely your doctor will have to treat other symptoms like sleeping problems and muscle pain or spasms. To treat temporary sleeping problems your doctor will prescribe you a sleep aid like Ambien. To treat your muscle spasms they will prescribe a muscle relaxant like Flexeril to take before bed. Other symptoms will be treated with corresponding medications as necessary. Most likely you will try one of the popular fibromyalgia drugs like Lyrica or Cymbalta. Fibromyalgia doctors often try a combination of different medications and therapies to provide their patients with fibromyalgia pain relief.
Some of the additional therapies that your doctor may recommend would include physical therapy, massage therapy, chiropractic manipulation, acupuncture, counseling, and biofeedback. In most cases your best chance for relief involves you settling on a combination of medicines and non-medicinal therapies. Once you find what works for you and you are routine with it you will find living with fibromyalgia isn’t as difficult as you once thought.
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