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Life with fibromyalgia is full of ups and downs. Some days you may be able to take care of your chores and go to work without concern. On others, you may feel so tired and sore it is hard to get out of bed in the morning. With all the uncertainty that comes with fibromyalgia, it can be difficult to make the adjustments needed to get through your day without major setbacks.
Fibromyalgia Management Tips
PatientsLikeMe was started to provide relevant and important information to people living with chronic illnesses and diseases. If you are looking for tips on how to cope with the symptoms of fibromyalgia, we have you covered! Here are some important things to remember and habits to build to regain control and boost your quality of life.
Relieve Stress
Stress may trigger symptoms of fibromyalgia. Many times, it can be a vicious cycle. Feelings of unease or anxiety can fuel symptoms, which in turn increase your levels of stress. Managing these emotions and minimizing stress can greatly improve your quality of life. What are some ways to approach this? Mindfulness and meditation are proven to be effective at reducing stress and relieving pain, as well as cognitive behaviroal therapy and biofeedback. Other simpler methods are focused breathing, sleep, and various forms of exercise like yoga or tai-chi. Try to incorporate one or more of these into your daily routine.
Choose a Healthy Diet
People with fibromyalgia tend to have lower levels of vitamin D, which can worsen pain and other symptoms. Focus on nutrient-rich foods to have more energy throughout the day and avoid health problems. The link between alcohol consumption and both quality of life and symptoms of fibromyalgia has long since been established. Moderating your alcohol intake can greatly improve symptoms. Caffeine, which may come as a surprise, is another substance that has been linked to fibromyalgia pain. You don’t have to cut out coffee or tea completely but try to avoid drinking more than 2-3 cups a day.
Exercise
Staying active is and always will be one of the best ways to combat the negative physical and emotional effects of chronic pain. Regular exercise has been shown to ease both fatigue and pain. Make sure you build an exercise program that is safe and within your abilities. Walking and swimming are fantastic ways to start, you should be aiming for 30 minutes of continuous movement every day.
Focus on Relationships
Communication is critical when living with a chronic illness. Don’t think you have to put on a brave face or pretend your symptoms are less severe than they actually are. It is also common for fibromyalgia to impact the relationships you have with friends, families, and spouses. A study by the National Fibromyalgia & Chronic Pain Association showed that failure to understand symptoms of fibromyalgia or the severity of pain was a common reason for strain on a relationship. The key to all of this is to be honest and open. Communicate with those close to you, and problem-solve together. Joining support groups or online communities (like PatientsLikeMe!) are an important way to find a safe place to talk with others who share your frustrations and concerns, as well as find support, information, and tips for coping.
Get Quality Sleep
Make your bedroom a sanctuary. Trying to limit your time in bed to when you are sleeping is a good first step, and keeping it dark, quiet, cool, and distraction free will help with your quality of sleep. Keep regular hours and avoid screens like your computer or TV late at night. Studies have shown that two or more hours of screen time in the evening can disrupt the melatonin surge needed to fall asleep. Try reading a book or doing a puzzle instead.
Prioritize Medical Care
Because there is no definite cure for fibromyalgia and its symptoms, the approaches taken by medical professionals in their treatment can vary significantly. Adding this to the difficulty people have building a relationship with their doctor and following their treatment protocol makes effective management of fibromyalgia through medicine a challenge. The fact remains, however, that talking to your physician and following their advice on treatment is a powerful tool in combatting the effects of chronic pain that comes from fibromyalgia. If you have a medication regimen, stick to it! Working with a psychiatrist or physical therapist? Follow their advice. If something isn’t working for you or causing you more discomfort, be sure to raise your concerns. A healthy doctor-patient relationship is essential to treating any injury or illness.
We hope this helps! Take every day as it comes and try to stay positive. There are always resources should you need them, and people willing to listen. Are you interested in joining an active community of people living with fibromyalgia? Sign up for a free PatientsLikeMe account today to start sharing your story, connecting with others, and asking questions! We would love to have you join.