Yoga, pilates and tai chi: These gentle activities can be particularly helpful for people with fibromyalgia, to help improve flexibility, strength, balance and feeling of relaxation.
Aerobic exercise may help relieve fibromyalgia pain, reduce stiffness, and improve function. Several types of aerobic activities can be effective, including: Walking: Walking is a great low-impact activity, especially if you're new to exercise. You can slowly increase the intensity with methods like Nordic walking.
Low-impact aerobic exercises have been shown to improve symptoms and restore muscle strength in some people with fibromyalgia. They include: Yoga -- an ancient form of exercise that can reduce stress and relieve muscle tension or pain by improving range of motion and strength.
The truth is you will have to stick with an exercise program for about six weeks, exercising two or three times per week, to start feeling or seeing any benefit. Don't start a program while your fibromyalgia is flaring – wait until you're at your usual baseline.
Some proven stress busters are yoga, exercise, sleep, and meditation. Breathing deeply and exhaling slowly can also help. Or keep in mind activities that you enjoy or that make you feel better. When stress strikes, do one or two of them.
Caffeine, heavy meals, and alcohol should be avoided before bedtime. Individuals should go to bed around the same time each night and get up at the same time each morning, even on weekends or after a sleepless night. Exposure to light should be minimized before bedtime.
People with fibromyalgia should generally avoid activities that involve fast, sudden movements and high impact activities, such as running and jumping, although some people may progress to this level of activity.
Exercise May Change How the Brain Processes Pain
On the other hand, a convincing body of studies shows that aerobic exercise, stretching, strength-training, balance training, and activities that combine physical movement with mindfulness, such as tai chi and yoga, all have benefits for people with fibromyalgia.
The symptoms of fibromyalgia are associated with physical inactivity such as excessive sitting. Physical inactivity itself produces increased oxidative stress and chronic inflammation, factors present in fibromyalgia. Therefore, increasing physical activity should benefit patients with fibromyalgia.
Reducing stress and relaxing
People may benefit from trying to avoid or limit exposure to stressful situations and making time to relax. While techniques such as meditation or deep breathing may help manage stress , it is important that people with fibromyalgia do not avoid physical activity altogether.
In some cases, the doctor may recommend a multivitamin that includes antioxidant vitamins A, C, D, E, and the B vitamins, as well as calcium, magnesium, selenium, and zinc to ease symptoms. Coenzyme Q10. This antioxidant, used to convert food into energy, has shown some promise in treating fibromyalgia symptoms.
The Importance of Sleep When You Have Fibromyalgia
A few reasons your body needs a good night's sleep include: Sleep allows the body to repair damaged tissues. Dreaming promotes good physical and mental health. Some essential hormones—growth hormone, for instance—are secreted during sleep or shortly before waking.
An important first step to feeling better is figuring out what makes your symptoms worse. Common triggers include: Cold or humid weather. Too much or too little physical activity.
Previous studies have observed that fibromyalgia women display a reduced walking speed, which could be a consequence of decreases in stride length and cycle frequency, as well as bradykinesia (Auvinet et al., 2006; Heredia Jiménez et al., 2009).
The pain may be worse in the morning and evening. Sometimes, the pain may last all day long. The pain may get worse with activity, cold or damp weather, anxiety, and stress. This condition is more often diagnosed in people between the ages of 20 and 50.
Light-weight and strength training
Weights that are from an ounce to 5 to 10 pounds will help. However, it's important to pace yourself when doing these exercises. Start with a can of soup, if you've been inactive for a long time, or try doing sit-ups or push-ups around the house.
Any soft tissue (muscles, tendons, and ligaments) may be affected. But soft tissue of the neck, upper shoulders, chest, rib cage, lower back, thighs, arms, and areas around certain joints are especially likely to be painful. Less often, the lower legs, hands, and feet are painful and stiff.
Drinking water can indeed help with managing fibromyalgia symptoms. Dehydration can lead to increased pain and fatigue, common symptoms of fibromyalgia. By staying hydrated, you can help prevent these symptoms from worsening. “Staying well-hydrated is a key part of managing fibromyalgia symptoms.
Magnesium
Not only is it credited with keeping the heart, kidneys and bones strong, it also helps us avoid muscle spasms, weakness and back pain, Dr. Teitelbaum says. Women with fibromyalgia may be deficient in magnesium, studies suggest. And magnesium may help relieve fibro pain and other symptoms.
Fibromyalgia tends to run in families, so genetic factors are likely to contribute to the disorder, but little is known for sure about the specific genes involved. Researchers believe that environmental (nongenetic) factors also play a role in a person's risk of developing the disorder.
The most helpful treatment approach for fibromyalgia is a combination of self-care, physical activity and cognitive-behavioral therapy. But medication may also be needed.
Getting a good night's sleep is a critical part of managing daily pain and preventing flare-ups with fibromyalgia.