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
This is one of the best ways to take charge of your fibromyalgia. An aerobic exercise uses your large muscles over and over for a set period of time. Walking is the easiest, and you don't need any special tools other than a good pair of shoes. Swimming and biking are also good options.
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.
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.
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.
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.
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.
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.
Individual experiences vary, but magnesium, melatonin, and probiotics are among supplements that have shown promise in the medical literature: Magnesium. People with fibromyalgia are more likely than others to have low magnesium, and many doctors advise fibromyalgia patients to take this supplement.
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.
Start by walking as little as five minutes a day and add 30 seconds or a minute each day if you can. Work up to 30 minutes to an hour of walking, three to four times a week. If you start to struggle, walk for a comfortable length of time for several days before increasing again.
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.
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.
A group of foods classified as omega-3 fatty acids have a strong anti-inflammatory effect. Cold-water fish such as salmon, sardines, tuna, bass, and swordfish are good sources of omega-3s. Dark green vegetables such as spinach, kale, and broccoli are also good options. Eat more fiber.
Results: There were four parent stages of FM identified and labeled: 1) regional FM with classic symptoms; 2) generalized FM with increasing widespread pain and some additional symptoms; 3) FM with advanced and associated conditions, increasing widespread pain, increased sleep disturbances, and chemical sensitivity; ...
Poor sleep quality
Fibromyalgia can affect your sleep. You may often wake up tired, even when you have had plenty of sleep. This is because the condition can sometimes prevent you sleeping deeply enough to refresh you properly. You may hear this described as non-restorative sleep.
In addition to gradually increasing movement over time, also try to choose activities that won't put too much strain on your body. Experts typically recommend any low-impact aerobic activity, such as walking, swimming, or cycling.
If you don't spend enough time in deep sleep, your body lessens the production of important hormones. Decreased production of such hormones may increase pain in people with fibromyalgia.
Getting low-intensity exercise during a flare-up is crucial. Don't lie in bed all day. Get your body moving in the gentlest way possible.