Coping with Fibromyalgia
You could say that I know a bit about this disease as it’s had me for 20 years. Simply put, fibromyalgia won’t kill you, but you will die with it. It doesn’t favor anyone … it affects men, women, and children of all ages and races. We live every day, hoping for a cure, praying our families can continue to cope with having to help us live with our invisible disabilities. There is really no definitive cause, and there’s no cure, so coping it what we focus on.
We are not alone
Experts estimate that 3 million to 6 million Americans have fibromyalgia. Of these, 80% 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.
Most people with fibromyalgia begin to notice symptoms between the ages of 20 and 40, but children and older adults may also develop the condition. Women with fibromyalgia typically feel pain throughout their body, while men are more likely to have facial pain or pain and stiffness in a certain part of the body as a result of a work- or recreation-related muscle strain.
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 such as severe physical or emotional trauma. Some experts believe that a viral or bacterial infection plays a part. Fibromyalgia also seems to run in families, so a gene may be at least partly responsible for the condition.
Abnormal production of pain-related chemicals in the brain and nerves 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.
Breaking the pain cycle
While fibromyalgia is a chronic condition, by working with your health care providers you can get relief of fibromyalgia symptoms and reclaim your active life. You can break the pain cycle.
Pain from fibromyalgia is chronic and widespread. You may hurt all over — from painful tender points, deep muscle pain, headaches, unending back pain or neck pain, or other muscle aches. The chronic pain of fibromyalgia also disturbs sleep, causing you to awaken frequently. Without good sleep, you may have increased achiness, morning stiffness, and daytime fatigue. In addition, about 30% of patients with fibromyalgia have major depression at the time of diagnosis.
Traditionally, fibromyalgia falls under the scope of rheumatologists. But today, primary care doctors, homeopaths, podiatrists, osteopaths, physiotherapists, psychiatrists, neurologists and nurse practitioners are overseeing long-term fibromyalgia treatment.
Fibromyalgia has come a long way in gaining acceptance in the medical community. Now that the health care community understands the mechanisms of this disease they do have treatments that have proven to help sufferers reduce and cope with their pain.
You will likely need:
- physical therapy
- occupational therapy
- relaxation/biofeedback techniques
- osteopathic manipulation
- chiropractic care
- therapeutic massage
- gentle exercise program
Consider the team approach
Ideally, you would like to have one provider take care of you. If you can’t get that, the next best option is a treatment team, a provider who manages your long-term fibromyalgia treatment, plus therapists who address special problems.
The following sections may help you assess your fibromyalgia symptoms. Write down you answers and discuss them with your doctor and healthcare providers.
Record Keeping: List your healthcare providers
Make a list of all of the types of healthcare providers you have visited including their contact information. Keep it up to date by making notes after each visit.
Record Keeping: What does it feel like?
Fibromyalgia is characterized by widespread pain and tenderness. The pain of fibromyalgia may be unpredictable. You may feel pain that can affect different parts of your body, and the pain may feel worse on some days than others. Begin to keep a daily record. Select a number that describes your pain over the last 24 hours and record it. (0=No pain, 10=Worst possible pain)
Record Keeping: Where does it hurt?
Currently there are no diagnostic tests, such as x-rays or blood tests, to detect fibromyalgia. The symptoms of fibromyalgia may overlap with the symptoms of some other conditions. That is why fibromyalgia is sometimes difficult for healthcare professionals to diagnose.
Some healthcare providers use certain guidelines to help make a diagnosis. According to guidelines set by the American College of Rheumatology, a person may have fibromyalgia if he or she:
- Has had chronic widespread pain for more than 3 months that affects the right and left sides of the body above and below the waist
- Feels pain in at least 11 of 18 possible tender points (9 on one side of the body, 9 on the other) when light pressure is applied
Each day describe the parts of your body where you feel the most pain, tenderness, or both.
Record Keeping: Medications and supplements
There are numerous supplements that are advertised for treating every symptom that you have but before you spend your paycheck loading up on supplements, you may also want to know that magnesium combined with malic acid and vitamin-B complex have the greatest amount of research backing for reducing the symptoms of fibromyalgia syndrome (FMS).
*The first three supplements below have the greatest amount of FMS research to support them.
- Magnesium (chelated, 250 mg)
- Malic Acid (800 mg)
- Vitamin B Complex
- Creatine (formula varies, 5 grams per dose)
- Vitamin C (buffered, 1000 mg)
- Vitamin E (400 IU)
- Calcium (250 mg w/ Mg & Zn)
- Zinc (30 mg + copper)
- Acidophilus (8 strains)
- Olive Leaf (potency varies)
- Vinpocetine (10 mg)
- Melatonin (2.5 mg)
Make a list of all of the medications you are currently taking and be sure to include over-the-counter medications, vitamins, and herbal supplements.
Record Keeping: Summarize your coping strategies
Coping with fibromyalgia is particularly difficult because the symptoms are invisible and chronic. A person can’t simply “get over” fibromyalgia with the passage of time or wishful thinking. Lifestyle modifications may help you conserve energy and minimize pain. Commonly endorsed strategies:
- Learn what factors aggravate your symptoms and avoid them, if possible.
- Sit in a hot tub or shower to ease muscle pain and stiffness. Also, hot packs or wraps may be applied to sore spots
- Maintain a regular sleep schedule, and try to get eight hours of sleep per night
- Avoid intense activity
- Think “moderate” exercise
- Understand your limitations
- Choose activities you can do and enjoy doing
- Start slowly in short increments of activity and build up slowly
- Stretch properly before activity
- Take steps to avoid negative post-exercise symptoms
Fibromylagia and Insomnia
I have done some research on this topic and I have made some changes. I can give you some tips on getting a good night’s sleep that did work for me. They include establishing a before sleep come down and cool routine, doing yoga before heading for bed, and other changes that I made my bedroom into a “sleep oasis”. I hope the information the these posts is helpful.
Fibromyalgia: The Pain-Sleep Connection
Sleep better and improve your sex life with yoga