Losing Weight While Battling Fibromyalgia

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Hey Hey Hey!!!

I am so excited to announce that I am over 50 pounds down since I started my weight loss journey! Yep. 53 to be exact. 🙂 If you read my post about how I lost the first 40 pounds, then you know that I am losing all my weight without strict dieting and very limited exercise. I have fibromyalgia, so unfortunately, I can’t stick to a regular workout regimen. The only “exercise” I do regularly is go on 1/2 mile walks at least once or twice a day. This is more for managing my overall pain level and clearing my headspace than it is for actual exercise. On days when I have it in me (and feel like it) I will do pilates, moderate weight training and ab work. I can count on one hand the number of times I actually “exercise” every month, if you want a clearer picture of how frequently I really do that.

I reached the number on the scale that I thought I wanted, but now that I’m there, I still don’t have the look I want. Just another reason why the scale is a liar and you should just toss it out altogether. Unfortunately, I have a hopeless addiction to mine, so I’m hoarding it for now. My goal, at this point, (and what it should have been all along) is to feel great, clear headed and have defined abs. Since I shared my own tricks on how to lose weight I have had lots of questions about what exactly my diet consists of. Well…. at this point I am eating a somewhat vegetarian diet but adding chicken, eggs and fish (not often) in there. I will tell you that it took me a loooooong time to get to a point where that’s all I wanted to eat. While it took awhile to adjust to those eating habits, it’s going to last a hell of a lot longer than any yo-yo or other diet fad I’ve seen and tried in the past. That was the point though. I didn’t force myself to change my ways all at once. I identified what it was I didn’t like and came up with (what I thought) was the best way to change it. I didn’t like how groggy and sluggish I felt; or how jacked up my digestive system got when I ate certain foods. So I found what worked for me.

Going from 40 pounds down to 50 pounds down took longer than I expected, but I did make one change that seemed to help tremendously, not only with losing weight, but with the overall feel of my body and function of my digestive system. It’s suuuuuuper simple too. Literally. Mix up an 8 oz glass of Orange Emergen-C (any flavor works, but orange is my favorite), add 2 tablespoons of Apple Cider Vinegar, and chug, chug, chug. I’ve heard for years about all the good benefits of Apple Cider Vinegar but could not find a way to drink it without it burning the bugeezus out of the back of my throat. If you have the same issue and wanna give it a shot (you should!) then try it this way. It’s not a secret trick that will have you “shedding pounds fast” like all those other gimmicks out there claim, but I have seen a huge physical benefit myself. The boost in my weight loss was just a happy side effect. 🙂

Okay okay. So back to the point. What I eat. I figure, the best way to tell you is to make a list and link my favorite foods for meals and snacks where I can, or at least give you a quick rundown of what’s in it. Here we go!

Breakfast

–Smoothies!

-Old fashioned rolled oats (NOT quick oats) with stevia and berries.

-Rice Krispies with whole milk (it’s what my kids drink, so I do too every couple of weeks)

-Grapefruit sprinkled with coconut sugar

-Toast with mashed avocado and a fried egg – I like my mashed avocado with salt, pepper and little granulated garlic and my egg over medium

-Scrambled eggs and bacon/ham

-Warm croissant

– Plain greek yogurt – add a tablespoon of honey or agave and top with berries

Lunch and Snacks

Sandwich – white bread, avocado or mayo spread, onion, tomato, lettuce, lunchmeat, and provolone is what I always make.

Spring Green or spinach salad – I use a small handful of greens and go all out with my toppings: egg, sunflower seeds, onion, tomato, black beans, chickpeas, cucumber, cheese… You can literally throw whatever you want into a salad, they aren’t all bad 😉 I use Olive Garden dressing on mine because it’s my favorite… You can add it to your bill for (I think) $5.

Leftovers from dinner (this are listed below) 😉

Fruit and veggie plate

Egg Salad – love it on a romaine leaf, you can eat it like a taco!

Tuna Salad – I use tuna canned in water, drained. Add mayo, dill relish, salt and pepper. I also eat this like a taco on romaine.

Tortilla Chips and salsa

Apple and any kind of nut butter

Babybel cheese round

Cheddar and mozzarella cheese stick

Boom Chicka Pop – The most amazeballs kettle corn EVER!

Dinner

Quiche

Chicken nuggets – I cut the chicken into nugget sized pieces, coat with flour, dip in egg and add to a bag of flour, salt and pepper and shake. Then I fry them in coconut oil until browned and cooked through.

Fajitas – chicken fajitas are my fav. I use this seasoning and follow the direction on the back. I also use corn tortillas, but flour tortillas work too

Sloppy Joes

Cheeseburgers

Chicken breast – pound till its an even thickness across the breast. Sprinkle with salt, pepper and cook in coconut oil on the stove top. I make 6-8 breasts at a time so that I can use it for sandwiches, salads or leftovers for another meal.

Tacos

Steak tips – soak tips in a marinade of equal parts BBQ, Worsteshire and Teriyaki sauces overnight and cook on the grill

Pizza

Spaghetti squash with meat sauce (I only ever use sausage in my meat sauce, but you can use hamburger too)

Zoodles – Spiral zucchini noodles as small as you can and place in colander. Cook pasta of choice and strain the water SLOWLY over the noodles in the colander. Let the pasta sit on top and soften the noodles. Mix together with pesto (basil, olive oil, salt and pepper puree) and parmesan.

Dessert

Halo Top Ice Cream – Strawberry and Chocolate are my favorite. If you haven’t heard of it, it’s a protein packed pint of ice cream that is no more than 380 calories (highest I’ve seen) for the ENTIRE PINT. Sometimes…. it’s my dinner. 😉

Skinny Cow Ice Cream – peanut butter chocolate is my fav

Cool whip and strawberries – I cut the strawberries into halves or quarters and mix it with the cool whip

Angle food cake with cool whip and strawberries – I kinda have a thing for cool whip and strawberries… 😉

Banana bread – My husband is a banana bread connoisseur and swears this recipe is THE BEST. Any time I make a different one, he always knows. I think the secret is in the greek yogurt. 🙂

Trail Mix – Monster Trail Mix from Target is the bees knees, it’s got m&ms in it 🙂

Outshine Fruit Bars 

Cheesecake

So there you have it. I really don’t go crazy with what I eat, I just eat slowly and only until I am satisfied; even if that means wrapping up the second half of my sandwich for later. Portion control is key when losing weight. I eat things that make me feel good and energized as opposed to sluggish and tired. As for drinks, I drink mostly water, sometimes with lemon, and have the occasional cocktail in the evenings. I try to keep soda to a minimum and only ever drink Coke Zero, Fountain Pepsi, or Root Beer. I hope that my list of go-to foods helps you with your weight loss journey too!

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June 13, 2018 | 28 Comments

The Fibromyalgia Diet (Part 1): Weight Loss | by Mark Volmer

Note: This is the first article in an ongoing series. Make sure to check out the next articles after finishing this one:

Could improving fibromyalgia symptoms be as simple as achieving a healthy body weight? If so, what’s the best diet to follow?

In fibromyalgia patients, there is a greater occurrence of depression, overweight, and obesity. (1) These occur in addition to the main symptom: chronic, widespread pain.

Conventional treatment of fibromyalgia includes long-term use of anti-depressants and/or anti-epileptic medications. (2) Both of which are aimed at alleviating some of the pain experienced by fibromyalgia sufferers. While both medications indeed help manage the symptoms of fibromyalgia, neither address the underlying or root cause.

New research suggests that the food we eat plays a pivotal role in mental health. (3) More specifically, foods effect on your body weight could be of paramount importance in treating fibromyalgia.

What is a healthy weight?

Body mass index (BMI) is a measurement that is used to determine the health risk one’s weight plays in their health. While it is not a perfect metric, the BMI can be used as a general baseline. (4) You can calculate your own body mass index here.

The following measurements are used for BMI calculations:

• Underweight = <18. 5
• Normal weight = 18.5–24.9
• Overweight = 25–29.9
• Obesity = BMI of 30 or greater

In one fibromyalgia study, it was shown that the higher the BMI, the higher the number of tender points found. (5) In the same study, patients with a BMI greater than 25 were also likely to have associated with greater pain sensitivity, poorer sleep quality, and reduced physical strength and flexibility. (6)

A survey found that 70% of those suffering from fibromyalgia had a BMI greater than 25. In the same survey, 43% of participants had a BMI greater than 30 — thus defining them as obese. (7)

Weight clearly has a strong connection to fibromyalgia. In any treatment plan for fibromyalgia, a comfortable weight-loss strategy needs to be put into effect.

We recommend following a paleo template for all weight-loss endeavors. This will ensure there is minimal stress to your body. For a specific outline of how to follow a paleo diet, please see this post.

Accordingly to the world health organization (WHO), the waist to hip ratio is used as a measure of obesity. Adipose or fat tissue distributed through the abdomen is a far greater health risk than adipose tissue around the hips/buttocks.

The National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) states that women with waist–hip ratios of more than 0.8, and men with more than 1.0, are at increased risk for more serious conditions. (8)

To find out your waist-hip ratio, click here.

Does weight loss help fibromyalgia sufferers?

Yes!
It should come as no surprise that a healthy weight decreases pain levels. This holds true whether you have fibromyalgia or not. However, in those with fibromyalgia, maintaining a healthy body weight becomes even more important.

A study done in 2012 examined the benefits of weight loss in those with both obesity and fibromyalgia. The study lasted for 6 months. Half of the participants were put on a calorie-restricted diet (1200 calories/day). This group was instructed to obtain their calories from 20% protein, 50% carbohydrate, and 30% fat. (9)

The other participants were told to follow the above ratios of proteins, carbs, and fats but were instructed to not limit calories. intake.

The average BMI of the weight-loss group before treatment was 32.3. After the 6 months, the average BMI was 29.03. This group went from being obese to overweight it only 6 months. The BMI of the control group remained the same throughout the trial at 32.8. (10)

More importantly, the participants who were part of the weight loss group also experienced: (11)

• Decreased fibromyalgia impact questionnaire (FIQ) score
• The FIQ was developed from information gathered from patient reports, functional status instruments, and clinical observations. This instrument measures physical functioning, work status (missed days of work and job difficulty), depression, anxiety, morning tiredness, pain, stiffness, fatigue, and well-being over the past week. (12)
• Patients in the weight loss group show significantly lower levels of physical impairment, pain, fatigue, and depression when compared to the control group.
• Lower number of trigger points
• Lowered sensitivity to the trigger points (especially on the lower body)
• Better sleep quality
• Lowering of laboratory markers for inflammation
• C-reactive protein (CRP)
• Interleukin 6

So, we now know that weight loss is an important step in the treatment of fibromyalgia. But how do we comfortably lose weight? And, keep it off? The answer is not found in a fancy new diet trend.

How to lose weight comfortably (even if you have fibromyalgia)

If you’re at all familiar with my work, you know that I am not an ambassador of diets. Instead, dietary changes should be comfortable, lifestyle alterations that can remain in effect for the long term. In the management of fibromyalgia, gradual, sustainable changes make the greatest impact.

Many patients suffering from fibromyalgia have concurrent illnesses. One of the most common is adrenal fatigue. Dietary alterations need to be gradual so as not to cause additional stress to the body. It’s best to think of weight loss for fibromyalgia patients as a marathon, not a sprint.

Extreme caloric deprivation, ultra-low-carb diets, and other plans that emphasize extreme measures rarely work well for those with fibromyalgia. Often because they’re an added stress to the system.

Instead, follow the below steps. They’re gentle, sustainable dietary changes that gently guide you towards a paleo-style template. If you remember from the study I quoted above, participants were still getting half of their calories from carbohydrates. Often, these were sourced from grains. (13)

By shifting to a paleo-style template, your daily calories tend to be quite balanced between carbohydrates, proteins, and fats. Total calories from carbohydrates will only be about 30% of your daily total.

Since inflammation is one of the main drivers of fibromyalgia, it follows that diet should be low in inflammatory foods. General guidelines recommend higher overall protein intake (especially in the morning to help stabilize blood glucose throughout the day) and moderate carbohydrates are eaten mostly later in the day.

Fibromyalgia nutrients

A healthy diet should provide you all the necessary vitamins and nutrients. Without requiring supplementation. For those with fibromyalgia, I recommend a diet high in the following micronutrients:
Vitamin C:
Used as an antioxidant for immune support. (14)

• Fruit sources: papaya, strawberries, pineapple, oranges, kiwi, cantaloupe, raspberries, blueberries, and cranberries
• Vegetable sources: broccoli, Brussels sprouts, cauliflower, kale, cabbage, and bok choy

Probiotics:
Used for maintenance of gastrointestinal and immune health.

• Top sources: yogurt, kimchi, kefir, kombucha, raw sauerkraut, beet kvass.

Vitamin D:
To support muscle and skeletal weakness.

• Top sources: daily sun baths. Duration should be half the time it takes your skin to turn pink.

Sodium:
Low intake can cause increased renin, cholesterol, triglycerides, and all-cause mortality. Symptoms can include lethargy, nausea, and hypotension.

• Adding salt to your food (to taste) should ensure your daily sodium levels are optimized.

Potassium:
High levels are associated with lower blood pressure, and low levels or a deficiency is associated with hypertension, high blood sugar, and being overweight.

• Top sources: potato, halibut, plantains, rockfish, sweet potato, beet greens, bananas, sockeye salmon, acorn squash, avocado, parsnips, pumpkins, kohlrabi, duck, and mushrooms.

Calcium, zinc, and magnesium:
This multi-formulation has been shown to have stress-lowering effects.

• Calcium: sesame seeds, sardines (with bones), yogurt, collard greens, spinach, cheese, turnip greens, sockeye salmon (with bones), molasses, and mustard greens.
• Magnesium: oysters, liver, crab, lobster, beef, lamb, endive, pork, nuts, dark chocolate, and crimini mushrooms
• Zinc: dark leafy greens, nuts and seeds, fish (mackerel), avocados, dairy products (if tolerated), bananas, figs, and dark chocolate

More tips on starting a paleo diet for those with fibromyalgia

Keep it simple.
You don’t have to adopt the Paleo diet overnight. Try removing one food group at a time as you slowly work towards the Paleo template. Remember, you’re changing your lifestyle. You’re not going on a diet.

A healthy meal doesn’t have to be complicated. A protein like meat or fish, plenty of non-starchy vegetables, whole foods carbohydrates from root vegetables or fruit, and some healthy fat. Voila, a paleo dinner.

Be sure to eat enough.
For those with fibromyalgia, less food is not better when it comes to losing weight. Your body needs optimum levels of proteins, fats, carbohydrates, and the micronutrients associated with each.

Reaching for weight loss shakes or restricting calories robs your body of the nutrients it needs to overcome inflammation. Unfortunately, this ends up causing additional stress which ultimately prolongs treatment time.

Don’t worry, you’re still likely to lose weight on a Paleo diet. Even if you’re not consciously restricting calories. By following a paleo template, you end up getting more calories from proteins and fats. Gram for gram, proteins are far more satiating than carbohydrates. This means that you’ll feel full on less food. This is why weight loss tends to happen effortlessly while on a paleo diet.

Get friends and family on board
The hardest aspect of a new diet or lifestyle change is staying committed. The first couple weeks are full of ambition and energy. But as the month’s progress, staying committed becomes more challenging. This is especially true when you try to do this on your own. Or, if you’re having to cook separate meals for yourself and family.

Making major lifestyle changes without any social support is not only difficult, it’s often unsustainable. Embarking on your Paleo weight loss with friends and family will greatly increase your chances of success. Not to mention, encouragement, motivation, and even some friendly competition between your family and peers will keep these changes sustainable.

Ok, now you know the first step of an optimal fibromyalgia diet.
Next week, we discuss the types of foods known to increase inflammation in those with fibromyalgia.

Now, I want to hear from you!
How has weight reduction helped your pain levels?

How I lost weight with fibromyalgia & Lyme disease

I debated whether or not to write this article because there is so much stigma and shame that can come with being a chronic pain patient who is overweight. Many of us are criticized by insensitive doctors and loved ones who have remarked, “You’d feel so much better if you just lost a little weight…”

Well, you and I both know that’s not true for everyone. I do know some people whose fibromyalgia and Lyme symptoms improved after losing weight. I happen to be one of those people.

But I want to be clear here: I do not believe diet and exercise alone can cure fibromyalgia or Lyme. I see diet and exercise as simply tools that may be helpful in feeling better.

With that said, I’m sharing my journey today because I know losing weight with fibromyalgia, Lyme or a similar illness is a huge challenge for many. A few of the reasons we have difficulty shedding excess weight include:

• Hormonal imbalances and slow metabolism
• Inability to exercise because it intensifies pain, fatigue and other symptoms
• Taking medications that cause weight gain
• Reaching for unhealthy foods because we lack the energy or financial resources for healthier alternatives

(Read more: Why fibromyalgia makes it hard to lose weight)

Quick disclaimer: I am not a medical doctor. This is just my personal experience of losing weight with fibromyalgia and Lyme disease. Please conduct your own research and discuss your findings with your medical provider as appropriate.

Losing weight with fibromyalgia … my first 30 pounds…

When I was diagnosed with fibromyalgia in 2014, I weighed around 150 pounds, which is considered moderately overweight for my height of 5-foot-2-inches. Within one year of my diagnosis, I put on more than 30 pounds due to taking amitriptyline, an antidepressant that was supposed to improve my sleep and reduce my pain. It accomplished neither, but it did give me gross stretch marks on my thighs and a big butt!

In 2015, I gave up on conventional medicine’s treatments for fibromyalgia and began working remotely with Dr. Rodger Murphree, an Alabama-based chiropractor and functional medicine practitioner. (At the time, I didn’t know I had Lyme disease, which is likely the underlying cause for my fibromyalgia symptoms.)

As part of Dr. Murphree’s 6-month “get healthy” program, I followed the Shape ReClaimed anti-inflammatory diet, combining homeopathy with a low-calorie, physician-supervised elimination diet.

The goals of Shape ReClaimed are:

• Decrease inflammation
• Enhance immune function
• Detox/cleanse the liver
• Lose unhealthy excess weight
• Repair basal metabolism
• Implement a sound foundation for a future healthy lifestyle

Shape ReClaimed is an extreme diet and is definitely not for everyone. Honestly, if I had known what all was involved in the diet, I probably would have given up before I even started, but Dr. Murphree and his staff were there to help me through the process.

Food choices were very limited especially during phase 1 of the diet. Gluten (bread, pasta, etc.) and starches like beans and potatoes were a no-no. Oils and butters were not allowed. Certain fruits and vegetables with a higher natural sugar content were also restricted. Greek yogurt, plain yogurt and kefir were the only dairy allowed on phase 1.

In the beginning, I was advised to eat around 500 calories a day. No, that’s NOT a typo! Shape ReClaimed is physician supervised because it’s a restricted-calorie diet. As I progressed with the diet, I increased my caloric intake to around 1,000 calories a day, which was more manageable but is still very low compared to what most Americans eat.

Shape ReClaimed’s magic comes from the homeopathic formula that’s taken at least 15 minutes before each meal. These drops helped to reduce my appetite so I wasn’t hungry even though I wasn’t eating much food. For those who are wondering, Shape ReClaimed is NOT an hCG diet.

(Read more: Find a Shape ReClaimed practitioner.)

Still, the first two weeks were hell as my body began detoxing from all of the crap I’d eaten for the first 40 years of my life. I was initially quite hungry as my body adapted to the homeopathic drops and my much lighter diet.

During the first few weeks of the diet, I lost about 1/2 to 1 pound a day. My progress slowed when I added cooking oils and cheese back into my eating plan, but I still gradually lost weight.

I did not exercise at all due to the severity of my fibromyalgia symptoms, so all of my weight loss was strictly from changing my diet.

I stayed on some phase of the Shape ReClaimed diet for about 6 months. By the time I stopped working with Dr. Murphree in spring 2016, I lost all of the amitriptyline weight and some extra, too. I was down to around 135 pounds.

My second 30 pounds…

Overhauling my diet through Shape ReClaimed made a noticeable difference in my fibromyalgia and Lyme symptoms. I had less pain, less fatigue and fewer mood swings. Everything improved overall.

After I stopped Shape ReClaimed, I continued to follow a gluten-free, mostly whole foods diet. In 2018, I gave up dairy after testing positive for a casein allergy. By then, I had put some of the weight back on that I’d lost using Shape ReClaimed. I was hovering around 150 pounds again, but that was still far less than my maximum weight of 186.

(Read more: How going gluten free may help with fibromyalgia)

After a few weeks of no dairy, I noticed my appetite was much less than it used to be. I speculate I was likely in ketosis, although I didn’t test my blood or urine to confirm it. Because I wasn’t hungry, I ate less overall.

I also kind of naturally fell into doing intermittent fasting, which I continue today. I’m not hard core about intermittent fasting. If I wake up and I’m super hungry, then I eat, but most mornings, I don’t eat until 11 a.m. or so. I also try to limit snacking at night to keep my eating window to around 8-10 hours. That allows my body a good 14-16 hours to concentrate on healing and repairing instead of using valuable resources to digest food.

Making those two changes – cutting dairy and adopting intermittent fasting – helped me drop another 30 pounds with minimal effort. I did not exercise at all due to my physical limitations. All of my weight loss came from diet alone.

Maintenance mode…

I hover around 120 pounds now, fluctuating 5 pounds up or down depending on how strict I’m following my elimination diet. For maintenance, I try to adhere to my elimination diet at least 90% of time, allowing for a few indulgences – usually when we eat out at restaurants. I do sometimes still eat pizza or a really good cheeseburger on a bun, but these are treats, not everyday meals.

My day-to-day elimination diet avoids the following: gluten, dairy, GMO corn and soy, most food additives/preservatives (especially monosodium glutamate), artificial sweeteners, fast food, soda, most processed sugar and most processed foods. I eat mostly meat, eggs, nuts, vegetables and fruit. I also occasionally eat oats, rice and beans, but I always try to buy these organic to reduce my exposure to heavy metals and pesticides.

(Read more: Want to try an elimination diet? This is a good place to start.)

Do I feel better since losing the weight? Yes, definitely! Compared to how I felt at my worst in 2015-16, I would say I’m 2/3 recovered from fibromyalgia and Lyme. Radically altering my diet has contributed to that healing.

But I don’t think it’s the actual weight loss that helped me to feel better. I think it was reducing the toxic burden on my body by giving up foods laden with sugar, pesticides and other damaging chemicals and instead choosing healthier, cleaner, more nutrient-dense whole foods.

The weight loss was a welcome side effect of changing my diet.

Now it’s your turn: Have you successfully lost weight while managing fibromyalgia and/or Lyme disease? If so, how did you do it? Share in the comments below!

American College of Rheumatology Reading Room | Obesity Weighs Heavily on Fibromyalgia Patients

Expert Critique

FROM THE ASCO Reading Room

Elena Schiopu, MD
Associate Professor
Michigan Medicine

Stating that obesity is bad for all humans is a very accepted statement, so universally true that there is no surprise that fibromyalgia patients experience worse symptoms if also obese. But isn’t fibromyalgia, through disrupted fronto-hypotalamic pathways, the mere cause of a dysregulation of the metabolic expenditure leading to weight gain? Additional factors contribute to weight gain: inability to exercise (FS patients have pain with minimal activity resulting in mal-adaptive pain behavior such as exercise avoidance), co-morbid obstructive sleep apnea, side effects of merely all FDA-approved FS drugs (milnacipram, pregabalin, duloxetine). We are looking at a classic vicious circle, in a patient population lacking the motivation to implement change.

Obesity worsens sleep disorders, causes osteoarthritis in many joints, including non-weight bearing ones (such as the carpo-metacarpal and distal interphalangeal joints), and via subtle pro-inflammatory adipokines, it activates the inflammasome therefore increasing overall pain. There is no doubt that weight loss improves all domains of quality of life, in addition to lowering cardiovascular overall risks and improving mental health. Exercise is crucial in FS patients, and recent EULAR treatment recommendations placed it on top of the treatment recommendations for FS, far above the pharmacological interventions. Multiple resistance training studies showed improvement of the heart rate variability, a measure of autonomic dysfunction of FS, along with many other symptoms of FS. However, most of those studies were 8-16 weeks long, proving the short term benefit.

Weight loss is more effective if exercise and diet are combined. Training exercise and healthy diet are sine qua non essential lifetime changes FS patients need to implement. But talk is cheap, and FS patients leave our offices motivated in the short term, just to fall back into mal-adaptive pain behaviors, and unhealthy diet. Our biggest challenge is to find ways to extend this short-lived motivation, perhaps by ways of continuous motivational interventions (telemedicine, activity monitors), cognitive behavioral therapy so healthy exercise/diet behaviors become permanent lifestyle.

Full Critique

Fibromyalgia patients often report debilitating pain, but for those patients who are also obese, pain may be worse.

A study published in March 2018 in the Archives of Rheumatology conducted by Seçil Pervane Vural, MD, and colleagues from Ankara, Turkey, aimed to compare the effects of obesity on fibromyalgia (FS) patients. The study was comprised of 42 obese, 27 overweight, and 32 normal weight fibromyalgia patients. The researchers recorded pain, symptom severity, and quality of life (QoL) in the participants. The results suggested that all these categories were worse in obese fibromyalgia patients than the non-obese.

“Our results showed that obesity increased disease severity in patients with FS. Obese patients with FS had poor QoL. Additionally, long disease duration may be responsible for the poor outcome in obese FS patients with FS. Thus, we think that obesity should be treated, and physical activity should be encouraged in the early stages of obesity for a healthy life outcome in patients with FS,” the study authors wrote.

This is one of several studies on the topic, including one from 2002 that observed 211 fibromyalgia patients and found a correlation between obesity and fatigue..

However, another small study in 2009 of 38 patients showed that while obese fibromyalgia patients showed greater levels in stress hormones such as cortisol and epinephrine, the results did not show an association with obesity and common symptoms of fibromyalgia.

“This may be due to insufficient statistical power; a study with a larger sample size is needed to clarify this issue,” the study authors stated. “Sample size notwithstanding, our results showed that obesity in [fibromyalgia syndrome] may be related to greater physical dysfunction and sleep disturbance.”

Fibromyalgia syndrome itself may be contributing to the problem, according to a 2011 paper that suggests that fibromyalgia and obesity go hand in hand.

“Epidemiological data show that fibromyalgia patients have higher prevalence of obesity (40%) and overweight (30%) in multiple studies compared with healthy patients. Several mechanisms have been proposed to explain ‘the hidden link,’ but at this time is not possible to ascertain whether obesity is cause or consequence of fibromyalgia,” the paper concludes.

The authors note that impaired physical activity, psychological comorbidities, sleep issues, and thyroid gland dysfunction contribute to obesity in fibromyalgia patients.

Obesity and fibromyalgia symptoms

Ashira D. Blazer, MD, MSCI instructor of Medicine Division of Rheumatology, NYU Langone Medical Center, told MedPage Today that she takes weight into consideration when treating fibromyalgia.

She noted that lack of sleep is also a factor, as inadequate sleep can cause patients to experience more pain. Obese patients often suffer from sleep apnea.

“Obstructive sleep apnea patients rarely realize their wakefulness at night, however often feel excessively sleepy during the day. They also often develop fibromyalgia, or existing fibromyalgia can become more severe,” Blazer said.

She added that when patients who are obese come to her for chronic pain, she recommends a sleep study.

“Sleep apnea treatment can go a long way in reducing chronic pain symptoms,” Blazer said.

Excess weight can also put extra strain on the joints and muscles, Blazer noted.

“This is most apparent in the knees where every pound of weight puts about four pounds of pressure on the knees. Obese patients tend to have more low back and hip pain as well,” she said.

Blazer added that fat is immunologically active tissue.

“Excess fat cells release inflammatory proteins called ‘adipokines’ that can rev up the immune system and contribute to joint or muscle pain,” she said.

Recommending Changes

Mihaela Taylor, an assistant clinical professor and rheumatologist at UCLA Medical Center, Santa Monica, noted that a significant part of medical management for fibromyalgia patients is based on education, exercise, and psychological interventions.

“In my practice I have strived to integrate interventions that address lifestyle with Western medicine in addition to the multidisciplinary approach for patients with fibromyalgia,” Taylor said.

She added that her patients use the weight loss and nutrition program at the UCLA Center of Nutrition.

“I provide my patients with nonpharmacologic treatment approaches for fibromyalgia management, including lifestyle changes that target nutrition and achieving a healthy weight,” Taylor said.

Similarly, Blazer noted that fibromyalgia cannot be treated with medications alone, and proper nutrition and lifestyle modifications are important.

“Daily exercise not only helps control excess body weight but can also regulate the mood and cause the body to release pain relieving endorphins,” Blazer said.

Proper nutrition can also improve life for fibromyalgia patients.

“A diet rich in whole grains, leafy vegetables, and omega-3 fatty acid-laden fish can help regulate weight and hunger, and improve pain symptoms in fibromyalgia,” Blazer said. “Obese or not, nutrition and exercise are topics of discussion for every fibromyalgia patient.”

Painful but Productive

Starting a new diet and exercise program can be painful for everyone, but for fibromyalgia patients, that pain is even worse.

“It isn’t uncommon for fibromyalgia patients to tell me that they tried exercising a few times, but the pain was so unbearable that they stopped. It is important to encourage patients during the initial periods, because this pain is not dangerous, and it does improve over time,” Blazer said.

She recommends patients start slow and work toward more rigorous exercise to ease discomfort and prevent fear that the activities are causing harm.

“Further, fibromyalgia often goes hand-in-hand with depression and anxiety. These illnesses make staying motivated and sticking to a plan more difficult. It is important that any mood disorders associated with fibromyalgia be attended to by a mental health professional,” Blazer said.

And while telling patients who are in pain that they need to implement a new diet and exercise plan may seem difficult, it is well worth it, she noted.

“I tell my patients to remember that building a healthy lifestyle is like building a muscle — even the smallest muscles grow stronger over time. It is important not to get discouraged early, because where you are is not nearly where you will be with a little effort and discipline,” Blazer said.

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Fibromyalgia Medication Weight Loss

Weight Loss Gallup NM – Nutrition for Fibromyalgia

If you’re suffering from Fibromyalgia, a dietician can provide a nutrition program to help alleviate your symptoms and give you a healthy diet and lifestyle.

Adopting a diet rich with quality protein and large amounts of non-

starchy vegetables is an important step in minimizing Fibromyalgia symptoms.

By eliminating foods containing refined sugar, grains, and starch, including breads, bagels, crackers, cookies, and pasta, our fibromyalgia patients are feeling better.  These refined foods lead to blood sugar problems and increased inflammation throughout the body, which exacerbate chronic painful conditions like Fibromyalgia.

Although the cause of Fibromyalgia is not entirely clear, research has identified some important contributing factors to this painful condition:

• Low Vitamin D levels
• Low glutathione levels (antioxidant)
• Low magnesium levels (causes muscle spasms)  
• Mitochondria dysfunction (associated with low energy)
• Chemical sensitivity

So How Do I Get Started on a Fibromyalgia Diet?

Once your nutritionist establishes a baseline, we’ll be able to track your health and Fibromyalgia nutritional needs.

Our natural health solutions are based on scientific and objective testing. Through this highly detailed testing, we can determine where your current problems are as well as where health issues are just developing—even before any symptoms appear.

The Science Based Nutrition™ program is an innovative, science-based look at Fibromyalgia patients’ nutritional strengths and weaknesses. This scientific approach offers a clear plan for your optimal health, reveals the more subtle imbalances in your body, and assists in correcting them.

What Can I Expect from Fibromyalgia Nutritional Therapy?

When analyzing test results, many traditional doctors only look at certain numbers to be sure that you fall within a ‘normal’ healthy range. However ‘normal’ is not necessarily great. In fact, it’s not even good. Many people fall within a ‘normal’ range, but still don’t feel good. We pair nutritional therapy with other treatments to get each Fibromyalgia patient at the top of the normal range

Your individual Science Based Nutrition™ report provides personal, drug-free recommendations to promote optimal health based on any imbalances and dysfunction identified from your results. In addition, your personal nutritionist will help determine the best Fibromyalgia diet and lifestyle changes you should make to keep your body balanced and prevent disease.

Nutrition and Weight Loss

How healthy am I? What problems are just beginning? What diseases might I already have? Are my supplements truly working? Many of our patients arrive with these same questions. That’s why you need a nutritionist on your team who will work with you to find the answers.

Whether you’re considering weight loss surgery, enduring another weight loss program or weight loss clinic, needing to change your diet for health reasons or searching for a practical diet to get back on track, we can help. No matter what your situation is, your nutritionist will help you lose weight for a healthier mind and body. Before long, you’ll be losing weight, sleeping well, and feeling both energized and happy. But there’s a secret…

Every patient is different. That’s why no single diet works for everyone. Our goal is to formulate a diet or weight loss program that works for you, realistically fits your lifestyle, and delivers the results you want.

The Challenge of Fibromyalgia and Weight Loss

Regaining control of your weight is hard for most people. When trying to do that and fighting a chronic illness, it adds a whole new level of complexity.

My Issue with Food

Food has long been my major weakness. If I want to celebrate – I like to have a fancy meal out somewhere. If I have a stressful day or feel down, a takeaway pizza or fish and chips. Low on energy? Reach for the chocolate.

Battling with Fibromyalgia which can lead to feelings of inadequacy, or chronic fatigue making you feel drained of all energy, it almost becomes a battle with weight gain because the main source of energy for a human being is food. Articles like this one proclaiming, quite rightly that sleep is more important for humans than food, but anyone with Fibromyalgia or related conditions knows that the relationship with sleep is a complicated one.

My sleep is rarely good, often induced by my medication. I wake tired and I eventually get to sleep, tired – though usually I’m more awake at midnight than I am at 8am when I need to get up for work.

With this fractious relationship with sleep, food was the way I gained energy, comfort and respite. However, over time I gained weight – a lot of it. My other half gained weight too, because we tended to eat together – and eat the same foods. It wasn’t until she decided she wanted change, and for me to see an awful photo of me that I knew I had to lose weight.

Weight Loss Tip 1: Measure, Measure, Measure

The first thing I had to work out was simply how much food am I consuming? Without monitoring or measuring, and with a Fibro Fog-induced poor memory I couldn’t always remember, I did not know the quantity I was eating. Enter MyFitnessPal Stage Left.

The great thing about this app is that you can set your own stats (height, weight, gender etc). After entering your current weight and your desired weight, it then tells you how many calories you need to eat to achieve the weight loss you want over a safe timeline.

I don’t have the energy today to go into more depth but simply knowing what you eat can massively help achieve weight loss. I learned I was eating far too many calories at lunch (a bought sandwich, coke and a sausage roll can be 1000 calories and my weight maintenance calories are about 1800). So my lunch was the first thing to be reduced.

Weight Loss Tip 2: Have Treats

Knowing what calories you can eat in a day can help you plan treats – by not eating/snacking as much before the treat. When I was losing weight I still ate pizza, chocolate and drank beer. But not in excess and not consistently. Don’t think losing weight is about cutting out all bad things – especially if you have Fibromyalgia because food can be a great comfort.

Weight Loss Tip 3: Home Cook

Seriously. You can get really tasty, even decadent meals by home cooking. My lunches are now mostly home made chicken salads – high in protein and low in calories. If we even put a pizza in our oven with some oven chips, it can come to just 800 calories. Half a takeaway pizza can be more than that. Now we still occasionally have takeaway, but we feel better if we home cook.

You have to scout your supermarket before deciding to home cook. The meat we get is lean (even though it costs more), the cheese we get is low-fat, the bread is 50 calories per slice. It takes effort but it is totally worth while. It also makes measuring what you eat easier because most foods (at least here in the UK) have a calorie measure on the packaging. Make sure food controls you and not vice versa.

What about Fibromyalgia Energy?

This is the hardest thing. Early in my weight loss journey I got hungrier more often. But just because you’re hungry, it doesn’t mean you need food there and then. Be data-driven. On the energy, you need to look at:

• Foods that fill you for longer – wholewheat pastas (if you’re not gluten-intolerant that is) or brown rice. There are plenty of resources out there as to foods that fill you for longer.
• Restrict so-called ’empty calories’ – these are foods which are higher-calorie but don’t fill you. Think sugars, cakes, chocolates, sweets, icecream. As I said – you should have treats, but within your calorie limits. But these calories don’t fill you for long, leaving you want more food.
• Keep your protein up – 300 calories of chicken are not equal to 300 calories of chocolate. Protein is good for your Fibromyalgia-riddled muscles.

It is hard not to over-eat when you’re low on energy, but if you’re serious about controlling your weight, then you have to moderate.

What Was the Result?

Using MyFitnessPal, along with weighing myself using my old Nintendo Wii, I was able to lose about 2 Stone, putting me back in a ‘normal’ size of clothes again. I still need to lose a bit of weight, but I feel much better about my weight. Energy is still an issue and so is the temptation to over-eat. But certain behaviours have changed:

• I check calorie values in restaurants – and very rarely have a 3-course meal with alcohol now.
• I eat until I feel I have eaten enough, then I stop, even if something’s left on my plate.
• I eat more fruit and veg, as well as healthier meats (and make use of a health grill to drain fat out of unhealthier meats like bacon)
• I have one large meal a day, rather than 2.

I still have a battle of overeating vs energy, but I have made huge step forward.

Any Tips?

Do you have any weight-loss tips especially if you have a chronic health condition? Leave them in the comments!

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90,000 Weight Loss Problems with Fibromyalgia

Weight loss in fibromyalgia is particularly difficult due to several aspects of the condition. At the same time, studies show that a large percentage of people with fibromyalgia are overweight or obese, and studies show that weight loss can help improve symptoms.

Thus, weight loss may be important to you when you are working on your medical condition, but you will have to overcome some additional obstacles along the way.

Barriers to weight loss

Weight loss in fibromyalgia is complicated by the following factors:

• Problems with adhering to a healthy diet

• Unpredictable and variable symptoms

• Exercise intolerance

• A sedentary lifestyle leading to loss of strength and endurance.

Diet problems

Eating a healthy diet can be challenging.Now add the pain and fatigue, which will make it difficult for you to go grocery, so you will always eat fresh food.

Cooking? Not only is this challenging physically, but also due to cognitive function (also known as fibrous fog) and short-term memory problems, 1 many of us find it difficult to follow a recipe or remember where we are in the process.

Possible ways to overcome this barrier may not be available to everyone due to lifestyle and financial realities.Some of them include:

• If someone else prepares for you

• Subscribe to a food box delivery service

• Food or fresh food delivery

• Keep simple foods on hand

• Finding ways to make your food preparation easier

Healthy snacks that don’t need to be cooked may be a good option for you. This includes:

• Nuts and seeds

Unpredictable, intermittent symptoms

In most cases, fibromyalgia is a disease accompanied by exacerbations and remissions1.You will feel not so bad for a while, then you will confuse the symptoms for a few days or weeks, and then you will feel good again, and not so bad. (Most people with this condition experience at least some of the symptoms during remission, but they are milder.)

When you try to exercise regularly, the ups and downs kill. It’s hard to get into a daily routine when you’re lucky some days if you can take a bath and feed yourself.

It often happens that when you experience a good spell, you think, “Now I can handle some light exercise, no problem!” Then, soon, you will have a recession and have to skip a few days.

Then the habit is broken. Once you feel better, you may just not think about it right away. Or perhaps you are putting it off because you are now two weeks behind on everything and must put all your energy into catching up.You will probably recognize this pattern.

It’s also easy to wonder if exercise is causing you exacerbations if every time you exercise for a few days, you have an exacerbation.

Intolerance to exercise

Exercise intolerance is a common symptom of fibromyalgia. This really should be called “activity intolerance” because that is exactly what it is. The moment you strain too much it can trigger a flash.

And this overexertion can be caused by anything: walking around the block, cleaning the house, having sex, shopping for groceries, etc. You do too much and you pay for it. This push-knock-push cycle is completely useless when it comes to losing weight.

Many people find exercise intolerance and decide that they simply cannot play sports or exercise at all. It’s easy to get scared, which researchers call kinesiophobia.

Avoiding exercise can stop a cycle, but again, it doesn’t help with weight loss (or overall fitness). It simply puts you out of shape, which can lead to increased pain due to stiffness in joints, tight muscles and connective tissues.

The solution to this problem is to find out how much moderate to gentle exercise your body can handle, and stick to it as much as possible. Recommended exercise types include:

• Exercise in warm water

Sedentary

When you are in pain, exhausted, and intolerant of exercise, you cannot help but lead a more sedentary lifestyle than before.This results in a loss of muscle strength and a drop in stamina, making it difficult to do normal activities … leading to a more sedentary lifestyle. This is a tricky cycle that needs to be broken.

This means that the next time you try to exercise, you will have activity restrictions that can be even more suppressive than the symptoms of fibromyalgia. It can be very frustrating to realize that your muscles are giving up before you’ve done enough to trigger a flare-up.

This barrier can be overcome by staying as active as possible in everyday life.1 You should really pay attention to your limits and be aware of your body’s warning signs that you are overdoing.

Another possible solution is isometric exercises and simple yoga stretching exercises that can be performed while lying in bed or on the couch.

What research shows

Numerous studies have shown that fibromyalgia can lead to weight gain and a sedentary lifestyle, while being overweight can lead to more serious symptoms.

For example, a study published in 2018 compared the severity of symptoms in women with fibromyalgia with “normal” weight, overweight, and obesity based on their BMI2. Obese women, researchers say, had:

• Higher levels of pain

• More sensitive points (which are used to diagnose fibromyalgia)

• Higher levels of disease activity

• More frequent depression

Less research has focused on why fibromitis has problems with weight and what to do about it.One of the first studies on this issue came out in 2015.

Researchers asked obese women with fibromyalgia between the ages of 30 and 60 about their physical activity, weight loss history, and symptom level. The responses highlighted several topics that probably won’t surprise many people with the condition:

• The complex relationship between symptoms, daily chores and weight control

• Lots of emotion linked to the topic of weight

• The need for a weight loss program led by someone with great compassion and knowledge of fibromyalgia.

• Participants’ tendency to see themselves as being difficult, different, and in need of a weight loss program adapted to their disease.

In conclusion, the researchers said that these women preferred: 3

“[A] weight management program for women with [fibromyalgia], which consists of a personal, group approach with a leader, but is open to an adapted traditional weight management program.”

This may sound great, but is it possible? The researchers note that this may not be the case.First, it can be difficult for an agency or organization to design such a program and find leaders who are qualified to carry it out.

Second, many people with this condition may find it difficult to attend such a program regularly due to the nature of their symptoms.

Word from Verywell

At this point, you either have regular groups that are not tailored to your specific needs, or work alone. However, as more research is done and more practitioners become aware of this, better options may emerge.

In the meantime, it is important for us to know how to exercise properly for fibromyalgia and eat a healthy diet that does not worsen symptoms.

Your doctor can help you when it comes to losing weight, so be sure to talk about it.

Floating and fibromyalgia

Fibromyalgia is a disease characterized by dull musculoskeletal pain,
usually starting in the muscles.It affects about 2% of the population and women suffer
it is 9 times more likely than men.

It is a debilitating and often unpredictable condition that leads to severe pain and
has a negative impact on a person’s life, since it interferes with his full
mobility. Although this disease has not yet been studied in depth, it is currently
it is believed to be caused by an increased sensitivity to pain caused by trauma,
or formed gradually during life.

In addition, it has been suggested that people with fibromyalgia experience
lack of magnesium in the body caused by stress or lack of healthy sleep,
which further makes the nerves react to even the slightest stimuli (London, 2007).

Floating covers almost completely the negative symptoms of fibromyalgia.
Since 2011, the International Floating Association has been conducting research on the effect of flotation on
subjective feelings of fibromyalgia patients before and after sessions.Number of participants
research – 81 (Germany, England, Sweden, USA, Netherlands). After each session
participants had to rate the following parameters on a 10-point scale – pain, energy,
muscle tension, stress level, etc.)

The study aimed to estimate:
1. Immediate effect of floatation
2. Whether the effect accumulates or decreases with each procedure
3. Long-term effect

Results:
1.Without exception, the immediate effect was significant in all fibromyalgia sufferers.
(on average, pain decreased by 2.3 points on a 10-point scale)
2.With few exceptions, there was an accumulation of positive effects with each session.
(linear changes), that is, we can talk about a long-term positive effect.

One of the study participants, Tina Graham, experienced chronic fatigue, most of
for a time she was bedridden and in pain, as if her whole body was covered with bruises.She was in pain when touched. She was depressed and in a state of pathological
fear, could not work, and was very worried that she could not provide for her two sons.
Doctors at the National Health Center (Tina is a British citizen) could not understand what was wrong with her.
Finally, in 2001, a private rheumatologist diagnosed Tina with fibromyalgia and syndrome
chronic fatigue “. Her fibromyalgia was associated with a serious car accident in
1998, in which she received a serious injury associated with a sharp turn of the head and neck.

Tina lost her friends, work and the ability to enjoy life. She had to
thinking about your fibromyalgia and adjusting your life to the disease, all the time expecting new symptoms,
new pains, or lose your temper from the already familiar types of pain.

Tina tried unsuccessfully to fight the burning pain all over her body with her prescribed cocktail of
diazepam, naproxem, ibuprofen gel, tramadol and fentanyl patches. After nearly costing
her life overdose of fentanyl Tina came to the conclusion that she needed to look for other approaches to her problem.She decided to visit her friends in Phoenix, Arizona. She studied psychology and became interested in communication
between states of deep relaxation and healing. She read about float therapy as a way to achieve
theta-state of the brain (a state of increased susceptibility of the brain) and tried it in the float center,
located near the house of her friends.

When using this type of therapy, the patient is provided with a separate room with a shower, where he can
undress, take a shower and enter the cell.After he first sits in the water and then lies on his back,
you can turn off the light. At the age of 43, Tina tried floatation for the first time and described entering the chamber.
as follows: “It was as if you were entering a warmth that is difficult to describe. I felt
protected, felt safe, felt like this wonderful water enveloped and surrounded me,
in which my body, full of pain, felt great. My pain subsided immediately and 17 hours after my
I had no acute pain during the first float session. “

After this first experience, Tina tried to have floatation sessions every two weeks, but since at home in
She had to travel 55 miles to the nearest camera in the UK, sometimes less often. After seven
sessions, according to Tina’s assessment, her pains decreased by 90%, and she felt that if she could
in the float chamber more often, she would completely get rid of the pain, since it seems that the effect of the procedures had
cumulative character. With each session, Tina experienced deeper and deeper relaxation, and more and more
long-term analgesic effect.

Therefore, if you seriously want to improve your well-being, to increase the effectiveness of the already prescribed treatment,
reduce pain relievers – try float therapy.

90,000 Fibromyalgia, Chronic Fatigue Syndrome and Chronic Pain

When I started my medical practice 30 years ago, fibromyalgia was difficult to diagnose, so a person had to go to doctors for 9-10 years before the disease could finally be diagnosed.The situation has changed dramatically, and today a wide variety of symptoms are attributed to fibromyalgia. However, there is no doubt that this disease really exists, is painful and sometimes detrimental to health.

According to experts, 5 million people in the United States suffer from fibromyalgia. 9 out of 10 of all cases are women (29). Unfortunately, there is still no special diagnostic analysis to identify this pathological condition. There are clinical diagnostic criteria, the most common of which is the presence of hypersensitivity to pain in specific areas of the body, including:

• elbows;

• clavicle;

• knees;

• hips.

Patients often complain of pain throughout the body, for example in muscles, ligaments and tendons, accompanied by a strong feeling of fatigue. That is why in this section I talk about fibromyalgia in reference to chronic fatigue syndrome and chronic pain.

Pain relievers and, in some cases, psychotropic drugs such as antidepressants are traditional treatments prescribed by doctors. I do not advise taking these medications because they do not address the underlying cause of the disease.

Recent evidence suggests that central sensitization, when neurons in the spinal cord are sensitized by inflammation or cell damage, may be associated with pain in people with fibromyalgia (30).

The problem is that fibromyalgia has a very wide range of symptoms, including extensive pain and weakness, and many causative factors. No treatment can eliminate them at once.

If you have fibromyalgia, chronic fatigue syndrome, or chronic pain, you know how difficult it is to deal with these conditions and how many conflicting nutritional recommendations are.In fact, there is very little scientific evidence to support a specific nutritional program that can be classified as effective.

But I am confident that a high-fat diet can significantly alleviate unpleasant symptoms and change the quality of life of patients. This is primarily due to the fact that by improving the functioning of mitochondria, you improve the body’s ability to produce energy.

There is evidence that people with fibromyalgia experience fewer symptoms when they eliminate one or more foods that cause food allergies or sensitivities from their diet.Typically, these are corn, wheat, soy, dairy products (they are likely to contain a high concentration of glyphosate), citrus fruits and sugar. The top 3 include pasteurized milk, soy and gluten (wheat and similar grains). A study in 17 patients with fibromyalgia found that after cutting off corn, wheat, dairy, citrus fruits, and sugar, nearly half experienced “significant pain relief” (31).

Scientists are just beginning to recognize the link between oxidative stress, mitochondrial dysfunction, and health problems such as chronic fatigue and fibromyalgia (32), two conditions that a high-fat diet can help treat by rebalancing your body.

While there has been very little research into the effects of a high-fat diet on chronic fatigue syndrome, fibromyalgia, and chronic pain, one scientific study is worth noting, the results of which were published in 2013 in the December Journal of Musculoskeletal Pain (33). The diet used in this study was unambiguously non-ketogenic (that is, its purpose was not to force the body to actively produce ketones through high fat or intermittent fasting), but it was low in carbohydrates.The researchers noted that 33 middle-aged women who followed this diet experienced increased energy, decreased pain, and improved scores in the Fibromyalgia Impact Questionnaire.

If you suffer from one of these pervasive and difficult to treat disorders, then you will be glad to know that you can dramatically improve your health and quality of life. Just rethink your diet and ditch carbohydrates in favor of high-quality fats.

90,000 6 exercises for people with fibromyalgia

5/5 (6)

Fibromyalgia is a chronic condition that causes severe pain and tenderness in the nerves and muscles.

The condition can make regular exercise incredibly difficult and almost impossible from time to time – so we have put together a workout program of 6 gentle exercises, adapted for those with fibromyalgia.Hopefully, this can bring relief and help you improve your life.

BONUS: Scroll down to see an instructional video with exercises adapted for people with fibromyalgia.

Les også: 7 tips for managing fibromyalgia

VIDEO: 6 Strength Exercises for Us with Fibromyalgia

Here you see a customized exercise program for people with fibromyalgia developed by chiropractor Alexander Andorf – in collaboration with a physiotherapist and his local rheumatology team.Click on the video below to see the exercises.

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

VIDEO: 5 exercises against tight back muscles

Fibromyalgia includes an increase in the frequency of muscle pain and muscle tension. Below are five exercises that can help you relax tense and tense muscles.

Did you like the video? If you use them, we’d really appreciate it if you subscribe to our YouTube channel and share your impressions on social networks. It means a lot to us. Many thanks!

Together in the fight against chronic pain

We support everyone who is in chronic pain in their struggle, and we hope that you will support our work by choosing our site on Facebook and subscribing to our YouTube video channel. We also want to provide feedback on support group Rheumatism and Chronic Pain – Norway Research and News is a free Facebook group for people with chronic pain.

More emphasis should be placed on research focusing on the condition that affects so many – so we encourage you to share this article on social media, preferably through our Facebook page, and say “Yes, for more research on fibromyalgia.”Thus, you can make the “invisible disease” more visible.

Individual and gentle exercises

It is important to know its limitations in order to avoid “exacerbations” and worsening of the condition. Therefore, it is better to try regular low-intensity training than to take on the “skipper’s grip”, as the latter, if done incorrectly, can unbalance the body and cause even more pain.

Les også: 7 known triggers that can worsen fibromyalgia

Click on the image above to read the article.

1. Relaxation: breathing techniques

Breathing is an important tool in the fight against muscle tension and joint pain. With more correct breathing, this can lead to an increase in the flexibility of the chest and associated muscle attachments, which in turn leads to a decrease in muscle tension.

5 technics

The basic principle, which is considered the first basic deep breathing technique, is to inhale and exhale 5 times per minute. To achieve this, take a deep breath and count to 5, then exhale hard and count to 5 again.

A therapist using this technique has found that it has an optimal effect on the change in heart rate due to the fact that it is tuned to a higher frequency and thus more prepared to deal with stress responses.

Breathing Resistance

Another well-known breathing method is resistance breathing. This should cause the body to relax and move into a more relaxed environment. The breathing technique is performed by breathing deeply and then exhaling through an almost closed mouth so that the lips are not so far apart and that you have to “push” the air against resistance.

The easiest way to perform a resistance breath is to inhale through the mouth and then through the nose.

2. Heating and stretching

Joint stiffness and muscle pain are often a fatigued part of the daily life of people with fibromyalgia. Therefore, it is very important to maintain your body with regular stretching and light movement throughout the day. – Regular stretching can make joints move more easily and blood flows to tense muscles.

This is especially true for large muscle groups such as hamstrings, leg muscles, seat muscles, back, neck and shoulders. Why not try starting the day with a light stretching session that targets larger muscle groups?

3.Comprehensive exercise for clothes for the whole back and neck

This exercise gently stretches and mobilizes the spine.

Home position

Get on all fours on the practice mat. Try to keep your neck and back in a neutral, slightly extended position.

stretch

Then lower your butt to your heels in a calm motion. Remember to maintain a neutral curve in your spine.Hold the stretch for about 30 seconds. Only clothes as far away as you like.

How often?

Repeat the exercise 4-5 times. The exercise can be done 3-4 times a day.

4. Hot water pool training

Many people with fibromyalgia and rheumatic disorders benefit from exercising in a hot pool.

Most people with fibromyalgia, rheumatism and chronic pain know that exercise in hot water can be softer – and that he pays more attention to stiff joints and painful muscles.

We are of the opinion that hot water pool training should be the main focus of prevention and treatment of long-term muscle and joint diseases. Unfortunately, the truth is that such offers are constantly being closed due to a lack of municipal services. We hope this trend is reversed and that it focuses again on this teaching method.

5. Exercises for soft clothes and movement training (with VIDEO)

Here is a selection of personalized exercises for people with fibromyalgia, other chronic pain, and rheumatic disorders. We hope you enjoy them – and that you also decided to share them (or an article) with acquaintances and friends who also have the same diagnosis as you.

VIDEO – 7 exercises for rheumatists

Does the video start when pressed? Try updating your browser or watch directly on our YouTube channel . Also don’t forget to subscribe to the channel if you want more great workouts and exercises.

Many with fibromyalgia are also sometimes bothered by sciatica pain and radiation to the legs. Doing stretching and exercises as shown below with light mobilization can increase muscle fiber movement and decrease muscle tension – which in turn can reduce sciatica. It is recommended to stretch for 30-60 seconds in 3 sets.

VIDEO: 4 exercises with clothes for Piriformis syndrome

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge.Welcome!

6. Yoga and Mindfulness

Yoga can be calming for us with fibromyalgia.

Sometimes the pain can become overwhelming and it can then be helpful to use gentle yoga exercises, breathing techniques, and meditation to regain control.

By practicing yoga in combination with meditation, you can gradually achieve better self-control and distance yourself from pain when they are in a worse position.A yoga group can also be good in relation to social, as well as the fact that it can be an arena for exchanging advice and experiences with various therapies and exercises.

Here are some different yoga exercises to try (links open in new window):

– 5 Yoga Exercises For Hip Pain

– 5 Yoga Exercises For Back Pain

– 5 yoga exercises against a stiff neck

Recommended self-help for rheumatism and chronic pain

Click the image to learn more about the compression gloves.

• Mini bands (many people with rheumatic and chronic pain find non-standard bands easier to train with)
• Balls Trigger Point (Self Help for Daily Muscle Work)
• Arnica cream or conditioner (many people report some pain relief if they use, for example, arnica cream or conditioner)

– Many people use arnica cream for pain due to joint stiffness and muscle pain.Click on the image above to learn more about how arnicacrem can help ease your pain situation a little.

Summary – Exercise for People with Fibromyalgia

Fibromyalgia can be incredibly troublesome and destructive in everyday life.

Therefore, it is important to know smooth exercises, which are also suitable for people with increased pain sensitivity in muscles and joints.

Everyone is encouraged to join the Facebook support group for free Rheumatism and Chronic Pain – Norway: Research and News where you can connect with like-minded people, keep up with news on this topic and exchange experiences.

Feel free to share on social networks

Again, we want to ask nicely to share this article on social networks or through your blog (feel free to link directly to the article). Understanding and increased attention is the first step towards a better daily life for people with fibromyalgia.

Suggestions on how to help

Option A: Share directly to FB – copy the website url and paste it to your facebook page or to the corresponding facebook group you are a member of.Or click the SHARE button below to share the post on your Facebook.

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Many thanks to everyone who has helped advance the understanding of fibromyalgia and diagnoses of chronic pain.

Option B: Link directly to an article on your blog.

Option C: Follow and equal Our Facebook page (click here if you want)

sources:

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Next page: – Research: This is the best diet for fibromyalgia

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How to get rid of back pain with medical fasting.

Practice shows that one of the main problems in people is pain in the back and joints. Someone is worried about this and is in a hurry to do an x-ray or an MRI, while others let everything go by itself. And only a few manage to adequately assess the situation and take the right steps towards recovery. Let’s talk about this.

Do not rush to do X-ray and MRI

If you intend to undergo an examination, then there is a great risk that it will show you a hernia, protrusion, narrowing of the spinal canal, and the like.As a result, you will suffer, not knowing what to do with the diagnosis. And when you didn’t know about the problem, it didn’t bother you.

If you collect 100 healthy people who have never experienced back problems and take them to an MRI, then 25% will have a hernia or protrusion

Magnetic resonance imaging and x-rays are not indicated for patients with common back pain. And it is easy to guess that in the case of examination, such people are more likely to undergo surgical intervention that could have been avoided.

But the diagnosis is still worth doing:

• If the pain is accompanied by numbness in the legs, problems with intestines and urination. These symptoms indicate that a whole bundle of nerves is compressed in the lumbar spine;
• If, when taking a horizontal position, the pain in the spine does not go away. Especially if the back is disturbing at night, and the temperature rises inexplicably.

Understand the causes of back pain

Back pain is usually attributed to osteochondrosis.And underneath it, in fact, there are three separate diseases:

1. pinched nerve caused by hernia or protrusion;
2. myofascial syndrome, which is based on muscle spasm;
3. Fibromyalgia, which is accompanied by body aches, chronic fatigue and is more systemic in nature.

Of course, there can be many causes of back pain, but for a basic understanding of this topic, we will focus on these categories.

Hernias and protrusions

Although everyone is afraid of this diagnosis, it is not so scary.Let’s analyze in more detail. The vertebrae do not lie directly on top of each other, between them there is an intervertebral disc, which has a hard shell and holds the “jelly” in itself. When we run and jump, this disc absorbs the load, thereby protecting the nerves from compression and the vertebrae from collision. If the muscles are poorly developed, or the load is excessive, then the hard shell of the intervertebral disc ruptures, after which the jelly-like contents are poured out and squeeze the nerves.

If after this a person begins to lead a normal life – to engage in physical education and avoid heavy loads, then the body itself dissolves the spilled jelly and the pain disappears.Massages, physical therapy, and moderate stretching can help speed up this process.

Myofascial syndrome

Myofascial pain syndrome (MBS) is a chronic condition during which chronic muscle spasm is formed; in this process, the muscles become denser and represent painful points. The reason for this may be just a herniated disc, arthritis, arthrosis, or excessive physical exertion. And it is the spasmodic muscle that hurts! Not a pinched nerve or hernia.

Spasmodic muscles can be compared to a tightly braided rope, which very poorly absorbs water. But if you untwist it, the fibers will absorb moisture much better. The same is with the muscles – if they are chronically stressed, then the blood flow in them is impaired. Because of this, the muscles quickly get tired and pain neurotransmitters are formed in them – these are the substances that make us feel pain. The brain reads them, understands that there are problems in the muscles and compresses them even more. It turns out a vicious circle of pain, which can only be interrupted by intervening in this pathological process.

MBS is treated with physiotherapy, massage, various types of blockades, physiotherapy exercises and drugs. But more on this a little later, and now for the last reason.

Fibromylagia

It is a complex disorder of the body that is associated with extensive muscle pain, depression, insomnia and chronic fatigue. According to rough estimates, ⅕ of the world’s population is susceptible to this disease, and women are more likely to suffer from this.

The main symptom is muscle aches, which are similar to that which we experience at elevated temperatures, but the same places are especially painful.In addition, frequent headaches, tingling in the limbs and joint pain are possible.

The cause of the disease is not fully understood, but the undoubted factors are:

• genetic predisposition
• viral infections
• stress
• lack of sleep
• damp and cold climate

The basis for the treatment of fibromyalgia is not pain relievers, ointments, droppers and vitamins, but antidepressants, regular exercise therapy or yoga.

Total. Back pain is caused by three main causes:

1. Hernia that compresses the nerves. Here it is necessary to strengthen the muscle corset, relieve inflammation, anesthetize and wait for the hernia to resolve. If the case is serious, then an operation is necessary;
2. Spasmodic muscles that ache due to impaired blood flow. In this case, you need to undergo a massage course, anesthetize, relieve inflammation, do stretching and exercise;
3. Extensive muscle aches mainly associated with a psychological disorder.In this case, pain relievers and anti-inflammatory drugs will not help. It is necessary to first relieve stress and chronic fatigue, as well as regularly engage in physical activity or yoga.

Fasting with medical procedures will help in any case

We realized that back pain is mainly related to inflammation, and fasting is a method that reliably relieves inflammation. Therefore, a positive trend after undergoing a course of unloading and dietary therapy (EAD) is always observed!

The treatment procedures, which all hungry people undergo, help to achieve the result.It is:

• daily back massage
• pressotherapy and mud wraps
• Charcot shower
• myostimulation

After the course of RDT, the weight goes on average by 7 kg, and this is a tangible relief for the spine. The intervertebral discs experience less stress, and the pinching, if any, becomes less.

During medical fasting, mental health is guaranteed to improve, because this method was originally developed by Soviet psychiatrists for this very purpose.

It is impossible to correct your back condition without training. This is one of the reasons why SpaGolod has a modern fitness room. A yoga instructor comes there every day and conducts classes for everyone.

As a result: the back stops hurting, swelling subsides, stiffness in movements disappears, the psychological state improves and sleep normalizes. In advanced cases, to achieve a stable result, the fasting course can be repeated 2 to 5 times

90,000 Constantly wanting to sleep – why, reasons, what to do?

“All I Wanna Do Is Sleep” – 19 Reasons You Are So Damn Tired

Get yourself out of bed no matter how much sleep you got last night? Or do you feel like you lack concentration and energy?

Something may be wrong with your personal estimate of the amount of time you need to rest, other than lack of sleep.

Why do I always want to sleep: reasons?

Certain health conditions and lifestyle factors can cause drowsiness. Here are some possible reasons why you may feel very sleepy:

• Chronic Fatigue Syndrome
• Thyroid Condition
• Anemia
• Fibromyalgia
• Seasonal Allergies
• Illness
• Sleep Disorders, Sleep Problems
• Autoimmune disorders
• Diabetes
• Heart disease
• Pregnancy
• PMS
• Diet and vitamin deficiencies
• Dehydration
• Stress
• Depression
• Anxiety
• Bipolar disorder
• Anxiety
• Bipolar disorder

Attention deficit hyperactivity disorder

that make you sleepy

Health and sleepiness go hand in hand.Certain health conditions can cause you to feel like you are out of energy or need to sleep. Others can cause extreme tiredness or loss of concentration.

Sometimes it seems that no matter how much you sleep, you will never be able to get enough sleep. If you are very tired after not getting enough sleep – or after a long sleep – one of the following conditions may be to blame.

1. Chronic Fatigue Syndrome

Chronic Fatigue Syndrome (CFS) affects about 1 million people in the United States.Women are more likely to be diagnosed with chronic fatigue syndrome. Symptoms include extreme tiredness, weakness, trouble sleeping, and not feeling refreshed after sleep.

You may also have other symptoms such as:

• problems concentrating, paying attention or remembering things
• dizziness
• muscle pain
• joint pain
• headaches that are unusual for you
• soreness in the lymph nodes
• sore throat

Some people with chronic fatigue syndrome experience discomfort after exertion, a temporary period of extreme fatigue after little physical or mental activity.

2. Thyroid health

Thyroid conditions such as hypothyroidism (when your thyroid gland doesn’t make enough thyroid hormones), Hashimoto’s thyroiditis, and Graves’ disease can cause fatigue. Even hyperthyroidism (when your thyroid gland produces excessive amounts of thyroid hormones) can make it difficult to sleep, making you more tired.

Thyroid hormones play an important role in the metabolism and circadian rhythms that help you sleep, so when they are out of balance, you may feel sleepy all the time.

Symptoms of hypothyroidism are as follows:

• muscle weakness
• fatigue
• feeling cold
• joint or muscle pain
• slow heart rate
• decreased sweating
• constipation
• depression
• pale skin thinning hair
• swollen face
• hoarse voice
• heavy periods

Thyroid problems are also associated with menstrual problems, infertility and pregnancy complications.

3. Anemia

Anemia means you don’t have enough healthy red blood cells. Because iron is essential for red blood cells, iron deficiency is the most common cause of anemia.

Research shows that sleep quality is worse in people with iron deficiency anemia.

Anemia does not always cause symptoms, but in some people they are:

• fatigue
• shortness of breath
• pale skin
• irregular heart rate

4. Fibromyalgia

906 Adults in the United States have fibromyalgia, a condition that causes widespread pain, sleep disturbance, and fatigue.

You may also have the following symptoms of fibromyalgia:

• fatigue
• body pain and stiffness
• depression
• anxiety
• memory and concentration problems
• headaches or migraines

Reduction pain relief is an important part of improving sleep in people with fibromyalgia. Studies have shown that people with fibromyalgia pain have decreased sleep quality and duration, and increased sleep disturbances.

5. Seasonal allergies

Allergies are almost always in season – from pollen in spring and summer to moldy autumn leaves.

Common symptoms of seasonal allergies (also known as hay fever or allergic rhinitis):

• sneezing
• cough
• congestion
• runny nose
• itchy eyes, nose, mouth or throat

But did you know that seasonal allergies are also associated with fatigue, sleep problems, and thinking problems? A 2018 study found that people with allergies experience increased fatigue and sleepiness during pollen season, as well as longer periods of deep sleep.

Fighting seasonal allergies with antihistamines can also be a source of drowsiness. Antihistamines are known to cause drowsiness. Try taking them before bed, or look for formulas that don’t cause drowsiness.

6. Illness

Influenza, colds, accidental virus – sleeping more during illness is normal. This is a two-way street: your immune system affects your sleep patterns, and the quality of your sleep affects your immune system.

Thus, your body’s inflammatory response to infection can make you sleep more or it can disrupt your sleep.

7. Sleep disturbance

Sleep disturbance can really ruin your rest. Here are just a few of the more than 80 known sleep disorders:

• Insomnia

  This is the most common sleep disorder. This means you cannot fall asleep

• Sleep apnea

  This is a condition where you stop breathing while you sleep

• Restless Legs Syndrome

  This condition makes your legs tingle and feel like they have to move. what interferes with your ability to fall asleep

• Hypersomnia

  In this state, you fall asleep during the day

• Circadian rhythm disturbances

  These conditions disrupt the natural rhythms in your body that help you sleep and wake up at the right time

• Pair

  In this condition, you exhibit unusual sleep behaviors, such as walking in your sleep

Common symptoms of various sleep disturbances include: to fall asleep

5. waking up at night or too early morning
6. snoring, shortness of breath, or choking in your sleep
7. unusual sensations in your legs when trying to sleep

8. Autoimmune Disorders

If you have an autoimmune disease, your immune system attacks healthy parts of your body causing inflammation.Several examples are multiple sclerosis, lupus, celiac disease, and rheumatoid arthritis.

Inflammation contributes to drowsiness, so extreme fatigue is a common symptom of autoimmune diseases. The rest of the symptoms change depending on the condition.

9. Diabetes

Diabetes and sleep problems are a kind of chicken-or-egg situation. There seems to be some kind of connection between the two, as people with diabetes often have trouble sleeping.Research has shown that over 90% of people with type 2 diabetes report problems sleeping.

Diabetes mellitus can interfere with sleep, causing symptoms such as:

• Frequent urination (more night trips to the toilet)
• Restless legs syndrome
• neuropathy (complication of diabetes that causes pain)

10. Illness hearts

Fatigue is a common symptom of heart disease, and it may seem unlikely if you are in good health right now.Sorry for the fact that it may be causing you depression, but heart disease is the most common cause of death in the United States.

In a study of 102 people with heart disease, 40 percent reported fatigue more than 3 days a week and more than half a day. The women in the study felt more fatigued and the fatigue interfered more with their activities.

Symptoms may vary depending on the type of heart condition, but any chest pain or shortness of breath requires a visit to your doctor.

11. Pregnancy

It is logical that raising and raising a child is very hard work that takes a lot of energy, but pregnancy can lead to even greater fatigue. May go into situations that are described as “taking a nap in the restroom at work”.

Some reasons why you may feel lack of energy during pregnancy:

• anemia
• insomnia
• stress
• hormones

If you are tired during pregnancy, there is probably little you can do with to do this, in addition to sleep.But consulting a doctor can help rule out any problems that may require treatment, such as anemia.

12. PMS

Nearly 50% of women who have periods experience premenstrual syndrome (also known as PMS), which can be very fatiguing. Other possible symptoms include:

• anxiety
• abdominal pain
• back pain
• headache
• appetite changes
• swollen, hypersensitive breasts
• nausea
• constipation
• anxiety
• irritability
• mood swings and crying

A decrease in estrogen levels before menstruation can also lead to a decrease in acetylcholine, dopamine and serotonin, which can contribute to fatigue and insomnia.

13. Diet and vitamin deficiencies

What you eat can actually affect your energy level. Similar to iron deficiency, vitamin B12 deficiency can also cause anemia and fatigue. Vegans and vegetarians are especially prone to B12 deficiency, as animal products are the main source of B12.

The following nutrients also affect physical and mental energy:

• Vitamin C
• Magnesium
• Zinc

A varied diet rich in minerals and vitamins should help, but your doctor or nutritionist can help you choose dietary supplements to fill any gaps in your diet.

14. Dehydration

Fatigue is a symptom of dehydration, so if you haven’t taken h3O it’s time to drink some water.

Other symptoms of dehydration:

• intense thirst
• decreased urine or sweating
• dark urine
• dry skin
• dizziness

You are more at risk of dehydration when you are suffering from diarrhea …

15. Stress

Stress can affect your body in a number of ways, including making you feel tired.

Here are some of the reasons stress can tire you out:

• Muscle tension is wasting energy
• Shortness of breath means you’re not getting enough oxygen
• Chronic stress causes inflammation, which your body wastes energy on trying to calm down
• An upset stomach can reduce your appetite, resulting in less energy
• Stress can inhibit the absorption of nutrients in your intestines
• Chronic activation of your nervous system can wear down other body systems

16. Depression

People with depression often sleep all day or cannot get out of bed.

In fact, sleep problems are a very common symptom of depression. Insomnia can also lead to depression.

Other symptoms of depression:

• persistent sad, anxious, absent mood
• feeling of hopelessness
• irritability
• feeling of worthlessness or helplessness
• loss of interest in hobbies and other activities
• slow motion or speech
• thoughts about self-harm or suicide

17. Anxiety

The tension and uncontrollable restlessness that accompanies anxiety can seriously interfere with sleep.Insomnia can also be troublesome.

Other anxiety symptoms:

• restless or harsh feelings
• trouble sleeping
• problems thinking or concentrating
• muscle tension
• irritability
• extreme anxiety

19. 8 Bipolar disorder 906 9014

    Bipolar disorder is a mental health condition that causes sudden changes in mood such as sudden agitation (called mania) or major depression.

    There are several different types of bipolar disorder, but episodes of mania and depression can affect your ability to sleep or make you very tired.

    An episode of mania can cause symptoms such as:

    • decreased sleep
    • heightened feelings or nervousness
    • feelings of stiffness or irritability
    • loss of appetite
    • fast speech
    • uncontrolled flow of thoughts
    • behavior that may have harmful effects such as drug use, overspending or unrestricted sex

    An episode of depression can cause things like:

    • Excessive sleep or loss of sleep
    • Feelings of sadness, anxiety or hopelessness
    • Slow speech
    • Increased appetite
    • Concentration problems
    • Suicidal thoughts

    19. Attention deficit hyperactivity disorder (ADHD)

    Attention deficit hyperactivity disorder (ADHD) can make it difficult to sit still focusing on tasks and being mindful (among other symptoms).These effects can interfere with daily life.

    An estimated 2.5% of adults and 8.4% of children in the United States are diagnosed with attention deficit hyperactivity disorder.

    If you have ADHD, you may also experience chronic wasting and sleep problems.

    Still tired? Try these tips to improve the quality of your sleep

    Whether your health condition or behavior (such as late bedtime) affects your sleep, here are a few things you can do right now to feel more refreshed and energized:

    • Exclude coffee. Drink caffeine early in the day and avoid lattes in the afternoon.
    • Stick to sleep. Go to bed at the same time every day and try to get 7 hours of sleep.
    • Get sunbathing. Get some sunlight during the day, but avoid blue light a few hours before bed.
    • Add physical activity. Exercise regularly, but do not plan vigorous exercise with profuse sweating right before bed.
    • Relieve stress. Relax with techniques such as yoga, breathing exercises, and meditation.
    • Create a cozy place to sleep. Make your bedroom dark, cool and comfortable for optimal sleep results.

    When to seek help if you are constantly sleepy?

    If you think your health condition is lowering your energy levels, the best way to achieve your sleep quality goals is to see a sleep therapist.They can help you determine the root cause of this constant need for sleep and help you decide on treatment options.

    Make an appointment with your doctor and discuss any symptoms you are experiencing, as well as lack of sleep and fatigue. The doctor can then order tests or refer you to specialists.

    Depending on your diagnosis, there are medications, equipment, habits, and treatments that can help you sleep better or treat a health condition that causes sleep problems.

    A simple blood test can also help you determine if you have anemia or a deficiency in certain vitamins, which can be treated with diet and supplementation.

    If stress or a mental state is causing a lack of energy or a need for sleep, stress therapy or cognitive behavioral therapy can also be a useful tool.

    PRODUCTS USEFUL IN FIBROMYALGIA – MEDICAL

    Contents:

    Fibromyalgia affects 5 million adults in the United States, according to the National Institute for Arthritis, Musculoskeletal, and Skin Diseases, but the cause is still unknown 1. Treatment for chronic pain and fatigue disorder focuses on symptom relief and includes medication, regular sleep, exercise, and good nutrition. Although there is no specific diet for people with fibromyalgia, there is some evidence that eating certain foods – or rather, avoiding certain foods – can help.

    Start with Healthy Food

    To help manage fibromyalgia, the University of Maryland Medical Center recommends you eat a variety of healthy foods 2. This includes antioxidant-rich fruits and vegetables such as blueberries, cherries, spinach, and bell peppers. Also, instead of refined grains like white bread, eat more whole grains like brown rice, whole grain breads, and whole grains to increase your fiber and nutrient intake. Healthy proteins for fibromyalgia include lean meats, cold water fish, soy, and beans. You should also avoid processed foods that are very low in nutritional value, such as cakes, cookies, fried foods, and sodas.

    • To help manage fibromyalgia, the University of Maryland Medical Center recommends eating a variety of healthy foods 2.
    • Also, instead of refined grains such as white bread, eat more whole grains such as brown rice, whole grain breads, and whole grains. to increase your intake of fiber and nutrients.

    Watch your calories when you need to lose weight

    According to a 2014 study published in Rheumatology International, carrying excess weight can increase the symptoms of fibromyalgia. Researchers have proposed a weight loss diet that can help relieve symptoms in people who are overweight or obese. 3. The number of calories needed to achieve a healthy weight depends on a number of factors, including current weight, height, gender, and activity level. Your doctor can help you determine the number of calories for weight loss. You can start by tracking your current calorie intake with a food diary, then subtract 250 to 500 calories from that number to create a calorie deficit for weight loss.

    • Carrying excess weight can worsen symptoms of fibromyalgia, according to a 2014 study published in Rheumatology International.
    • “You can start by tracking your current calorie intake using your food diary, and then subtract 250 to 500 calories from that number to create a calorie deficit for weight loss.

    Try to stop gluten

    Some people with fibromyalgia also suffer from non-celiac gluten insensitivity, which is a condition that causes behavioral changes, bone or joint pain, muscle cramps, chronic fatigue, blurred consciousness, and numbness in the legs.

    • Some people with fibromyalgia also have gluten insensitivity.
    • Causing Behavior
    • Bone or Joint Pain
    • Muscle Spasms
    • Chronic Fatigue
    • Mist Mind
    • Leg Numbness

    A bowel biopsy is required to diagnose gluten insensitivity. A 2014 study published in Rheumatolgy International found that people with fibromyalgia and gluten insensitivity who eliminated gluten from their diet reduced pain and were able to return to their normal lives.4. A gluten-free diet requires the elimination of everything. foods containing wheat, rye and barley. While this is promising for those with fibromyalgia, the study authors note that the results are preliminary.

    • A 2014 study published in Rheumatolgy International found that people with fibromyalgia and gluten insensitivity who eliminated gluten from their diet reduced pain and were able to return to their normal lives 4.
    • While this is promising for those who do who suffer from fibromyalgia, the study authors note that the results are preliminary.