4 Simple Changes to Regain Your Life from
Fibromyalgia or Chronic Fatigue Syndrom.
By: Lee Berlemann
What You Need To Know: Fibromyalgia and Chronic
Fatigue Syndrome
According to the American College of Rheumatology, Fibromyalgia
affects 3 to 6 million Americans. Other sources say the total
number affected could be 8 million people. It primarily occurs in
women of childbearing age, but children, the elderly, and men can
also be affected. (Approximately 80 percent to 90 percent of
affected people are women.)
Fibromyalgia is a chronic condition characterized by fatigue and
widespread pain in your muscles, ligaments and tendons. At first,
it was not considered an illness at all. Doctors could not find any
thing wrong with patients so they believed it to be
psychosomatic.
Slowly that dismissive view is changing. Published research at
Johns Hopkins, University of Pennsylvania and other top research
facilities points to immune dysfunction and cardiac abnormalities
in these illnesses. It is difficult to believe that some doctors
still regard people with Fibromyalgia and chronic fatigue syndrome
as nothing more than extremely worried well people.
Chronic Fatigue Syndrome (CFS or chronic fatigue and immune
dysfunction syndrome, CFIDS) is a chronic, often debilitating
disorder of unknown cause characterized by fatigue, pain and
cognitive disorders. Often severe cognitive complaints
differentiate the syndrome from similar disorders and usually occur
in a later stage of the disease.
There is no evidence to sustain the thought that CFS or
Fibromyalgia is a contagious disease. Contagious diseases typically
occur in well-defined clusters, either as outbreaks or
epidemics.
What Causes Fibromyalgia and Chronic Fatigue Syndrome?
Asking what causes Fibromyalgia or chronic fatigue syndrome can be
a tricky question, depending on whom you ask. Doctors and
researchers believe there is not a single cause of Fibromyalgia or
chronic fatigue syndrome. At this point doctors are just not sure
what causes these illnesses.
While the cause of Fibromyalgia is unknown, researchers have
several hypotheses about causes or what triggers the illness. Some
scientists believe that the syndrome may be caused by an injury or
trauma. This injury may affect the central nervous system.
Fibromyalgia may be associated with changes in muscle metabolism,
such as decreased blood flow, causing fatigue and decreased
strength. Others believe an infectious agent such as a virus in
susceptible people may trigger the syndrome, but no such agent has
been identified.
Research proposes that CFS may be caused by an immunologic
dysfunction or altered capacity of certain immune functions. One
thing is certain at this time: there are no immune disorders in CFS
or Fibromyalgia patients traditionally affiliated with disease.
That suggests a different approach is needed to reach the state of
health you want.
4 Simple Changes to Shift Your Life From Fibromyalgia or CFS
Many studies have indicated that a healthy lifestyle including
diet, exercise, relaxation techniques and sufficient sleep offer
the most effective approaches for reducing fatigue and pain from
CFS and Fibromyalgia.
1. Nutrition/Diet
A common thread in many cases seems to be a tendency to feel better
when refined sugar, caffeine, alcohol, fried foods, red meat, and
highly processed foods, are kept to a sound personal minimum in the
diet.
Try supplementing your current diet with greater quantities of raw
or lightly cooked fruits and vegetables. Try substituting meats
that are high in fat with fish or lean poultry. Drink plenty of
water and take a good vitamin supplement to ensure that you are
getting proper nutrition.
2. Quality Sleep: Seven Ways to Become Sleeping Beauty
This is perhaps the most important component of treating CFS/FM.
The following tips will help you achieve more restful sleep. Try to
follow as many of them as possible to obtain the best level of
sleep you can:
Try to go to bed earlier and at the same time everyday. Even on
weekends, try to go to bed and wake at the same time. This will
help your body get used to a set schedule and provide for a more
restful sleep.
Try to avoid any caffeine-containing beverages such as coffee or
soda before going to bed. It is a stimulant that will keep you
awake at night. Also, alcohol drinking should be kept to a minimum
in Fibromyalgia sufferers.
Dont eat a lot before bedtime. Generally, try not to eat within two
hours of going to bed. Particularly avoid spicy or fatty foods and
try to keep your "midnight snacks" to a minimum.
Ensure that you have a comfortable mattress and pillow. Sometimes,
peoples poor sleeping habits stem from poor mattresses. What
constitutes a comfortable bed is different for us all. Usually
something that is not too firm and not too soft should be
acceptable. Cervical pillows mold to the natural shape of your neck
and eliminate any unwanted stresses on the muscles of your neck and
upper back. Choosing the appropriate bed and pillow is often done
by trial and error. Find the combination that gives you the most
restorative sleep and stick with it.
A regular exercise program will help you have a more deep and
refreshing sleep on a consistent basis.
Try and avoid daytime naps. By doing so you will be more tired at
night and be able to sleep deeper, thereby waking up more
refreshed. Naps may seem like they provide more sleep time, but
they are counterproductive to getting rest. Naps during the day
will affect how well you will sleep during the night and it gets
the body out of sync with the regular sleep pattern, leading to
insomnia at night.
Keep a proper sleeping environment. This involves a quiet and cool
room. A slightly cooler room is ideal for sleeping since this
mimics your internal temperature drop during sleep and silence is
more conducive to sleep.
3. Exercise: You Can Be More Than A Couch Potato
Many studies have indicated that exercise is the most effective
component in managing Fibromyalgia, and patients must expect to
undergo a long-term exercise program. Physical activity prevents
muscle atrophy, increases a sense of well-being, and over time
reduces fatigue and pain itself. Be sure to consult your physician
before beginning any exercise program.
4. Relaxation Techniques: Even When Youre In Pain
Relaxation and stress-reduction techniques are proving to be
helpful in managing chronic pain. There is certainly evidence that
people with Fibromyalgia have a more stressful response to daily
conflicts and encounters than those without the disorder. A number
of relaxation and stress- reduction techniques have proven to be
helpful in managing chronic pain:
Deep breathing exercises.
Muscle relaxation techniques.
Meditation.
Hypnosis.
Biofeedback.
Massage therapy.
Your goal with these lifestyle suggestions is to modify the choices
that are within your control. But obviously, many things in your
life are not in your control and impact you on many different
levels. But, you CAN gain control over these areas too.
A free ebook titled "Fibromyalgia and Chronic Fatigue Syndrome:
What you need to know, what you need to do" explains how you can
regain control your health to enjoy a life free from the symptoms
of Fibromyalgia and Chronic Fatigue Syndrome.
Obtain your free copy now at:
http://www.fibromyalgia-and-chronic-fatigue-help.com
Get "the rest of the story" to start living the life you want and
deserve!!
Lee Berlemann"s FREE ebook titled, "Fibromyalgia
And Chronic
Fatigue Syndrome: What You Need To Know, What You Need To
Do" offers hope for all your health challenges. Obtain your FREE
copy at:
www.fibromyalgia-and-chronic-fatigue-help.com
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