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Fibromyalgia
Fibromyalgia Syndrome: Hope and Help for Daily Living
What is Fibromyalgia Syndrome?
Fibromyalgia Syndrome (FMS) is a disorder causing pain, tenderness, and stiffness in the muscles. Almost all people with this condition experience some form of sleep disorder and a wide range of problems referred to as "associated symptoms."
Symptoms linked to the sleep disorder include fatigue, increased sensitivity to pain, impaired memory, increased anxiety, depression, irritability, and a negative mood. Others may include nerve sensitivity, stomach and bowel problems, allergies, changes in circulation and the ability to regulate body temperature, urinary frequency, vision problems, skin rashes, and skin sensitivity.
Current official diagnostic criteria are: (1) widespread pain or tenderness in the trunk and limb muscles present at least 3 months, and (2) excessive tenderness in 11 out of 18 tender points (areas on the body particularly sensitive to pressure).
What is the outlook for people with this health problem?
Fibromyalgia Syndrome is a condition, not a disease. It involves a biochemical imbalance in the brain and does not cause the body to deteriorate or become permanently damaged.
Everyone with Fibromyalgia can get better and have fewer symptoms by becoming as healthy as possible with restorative sleep, good nutrition, exercise, and stress management.
Developing a healthy life plan
Emphasize exercise. An effective program includes a daily stretching program for tight muscles, and exercise (three times a week) that increases heart rate and oxygen flow.
The benefits of an exercise program include
- increased oxygen to the muscles,
- increased endorphins, the natural opiates in the body that reduce pain,
- increased serotonin production in the brain, which can reduce depression and anxiety, energize the body, and calm the mind to help manage stress.
Walking, swimming, water exercise, and non-impact aerobic and stretch-and-tone classes can be beneficial when practiced in moderation. It is important not to overdo when beginning an exercise program in order to prevent flare-ups of symptoms.
Practice good nutrition
A diet low in fats, sugars, and chemicals and high in complex carbohydrates such as vegetables, grains, and fruits helps to improve energy, mood, and motivation. A high-protein breakfast can increase energy while high-protein and low fat meals at breakfast and lunch can improve mental alertness.
Acidic foods such as tomatoes or citrus fruits promote alertness during the day but may interfere with rest.
A high-quality multivitamin and mineral can help. Take vitamins with breakfast or lunch.
Learn to manage stress
Effective stress management can help eliminate headaches, insomnia, tight muscles, rashes, high blood pressure, anxiety, and depression.
Stress management training generally includes identifying
- small and large stressors in your life,
- the effects of stress on your body and health,
- sources of stress that produce physical symptoms for you,
- techniques to manage anger and to communicate, and
- Relaxation techniques.
Seek help in managing pain
Pain management programs teach you how to gain control over your pain by reducing factors that magnify or aggravate your pain. You can expect to learn
- techniques for reducing anxiety, stress, and depression,
- how to manage your symptoms in a way that fear of a flare-up will not increase symptoms,
- ways to reduce pain and suffering by understanding your response to symptoms, setting goals, and focusing on progress instead of problems,
- improvement in your ability to carry our daily activities without increasing your pain,
- help in coping with losses related to FMS and planning a productive and satisfying life, even if total pain relief is not possible.
Concentrate on Improving Sleep
If you having difficulty getting enough sleep consider the following short-term changes:
- Make getting a good night's sleep a priority
- Watch your choice of foods and beverages
- Eating raw or spicy foods before bed can interfere with sleep, as can dieting or going to bed hungry. Choose a bedtime snack that is high-carbohydrate, low-protein, and low in sugar.
- Try not to smoke after 6:00 p.m. and try to reduce your daily intake of nicotine.
- Avoid alcohol at bedtime. It fragments sleep and contributes to restlessness.
- Learn and practice relaxation exercises to help you fall asleep or return to sleep when you awaken during the night.
How can occupational therapy help?
Occupational therapists are trained in both physical and psychiatric rehabilitation and can offer you a wide range of services to help you physically and emotionally.
- An occupational therapist can help you see whether the way you carry out your daily routine is helping or hindering your healing.
- Occupational therapists teach stress management, assertiveness training, values clarification, time management, and planning/pacing skills, all of which can help to reduce stress, anxiety, and fatigue.
- If your job or home activities are increasing your neck, back or arm pain, an occupational therapist can watch you at work and make specific recommendations for reducing the strain on your body.
- Occupational therapists can provide specific therapy and exercises to help ameliorate hand, shoulder, and neck pain problems. They can also create custom splints to reduce stress on tendons
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