There are so many steps that people with fibromyalgia can take to manage their symptoms, from getting refreshing sleep to slowly starting to enjoy physical activity on a regular basis.
Learn to relax! It is the biggest gift you can give to yourself because stress can actually release chemicals that aggravate pain and fatigue.
People with fibromyalgia may have moments where they are flooded with emotion and feel stressed about what they are going through. However, this can have a negative impact on the body, because stress can even bring on or aggravate symptoms.
Managing external sources of stress – such as a job, a relationship, or family responsibilities – and learning to become a better communicator are essential. FIbromyalgia patients may find that they have to have a conversation with their boss, walk away from a so-called “toxic” relationship or say “no” to a family member in order to put their own needs first and find a sense of peace.
There has been extensive research on stress-reduction over recent years, showing that techniques such as deep-breathing, meditation, relaxation and visualization can be very helpful, especially before bedtime. In addition to creating an inner calm, such techniques help to release endorphins, which can also decrease tension and pain.
In the end, any technique that promotes relaxation – whether it be a good book, soothing music, a warm bath, aromatherapy, a quiet activity, prayer, meditation or positive thinking – is a highly recommended technique. Remember to laugh out loud – today and every day.
Eating better means feeling better – plain and simple. Providing your body with the nutrition it needs will give you more energy throughout the day, help you sleep better at night and make you more mentally alert.
Enough cannot be said about the importance of a well-balanced diet. It is essential to optimal health and can help fibromyalgia patients manage some of the issues surrounding their pain.
People living with fibromyalgia tend to be more sedentary than they were before they began showing symptoms, which means they may not be burning as many calories. Plus, they may also go through periods where they “eat through their emotions”. Having a healthier diet may therefore be a good start for those who are less active due to pain.
What is sensible eating?
Sensible eating is a diet full of whole foods such as fresh fruits and vegetables, fish, lean meats, legumes, eggs, yogurt, nuts, multi-grains, and other foods rich in fibre, antioxidants, vitamins, minerals and essential fatty acids.
Meal planning
The key to healthy eating is coming up with a well-balanced meal plan that is a pleasure to follow. Canada’s Food Guide is a great reference and the Canada’s Food Guide link offers fast and easy meal ideas, money-saving shopping tips, how to read food labels and much more. Fibromyalgia patients may also find it helpful to work one-on-one with a nutritionist to identify their specific nutritional needs and create a more tailored diet for them and their family.
Water – the source of life
It is also important to stay hydrated. The human body loses water throughout the day, so it needs replenishing. We should all aim to take in 6-8 glasses of water daily. You can also get the water you need from fresh fruits and vegetables, as well as from other foods and drinks. Remember, however, that alcohol and caffeine can actually dehydrate. So consider healthy options. Herbal tea and fresh fruit juices are good choices.
Food sensitivity
Approximately 10% of fibromyalgia patients report developing food sensitivities. Furthermore, studies have also shown that eliminating certain ingredients common in processed foods, such as MSG and aspartame, can improve gastrointestinal symptoms in some individuals.
Those who believe they have a food sensitivity can work with their doctor to determine if a specific food is causing a reaction. This may involve eliminating the food for a predetermined period of time and then reintroducing it to see if the reaction comes back.
Snacks
Snacks are a great way to get in the daily recommended 5-10 servings of fruits and vegetables, fibre and other essential nutrition. There are so many healthy combinations to enjoy that also provide energy during the day. Raw vegetables and hummus dip, a slice of whole-grain bread with peanut or almond butter or a banana-yogurt smoothie are the perfect little nibble.
For those who leave home during the day, thinking ahead can make all the difference. Homemade trail mix with nuts, raisins and cereal, carrot sticks and sliced apple with cheese are just a few examples of easy-to-prepare, on-the-go snacks.
For more snack ideas, visit the Canada’s Food Guide website.
Avoid empty calories – foods loaded with calories from fats and sugars but offer little nutritional value. We all know the culprits: over-processed snack foods such as chips, pop, candy, cookies, milk chocolate, cake, donuts, etc.
Restaurants
Eating out can be such an enjoyable experience – it’s time out of the house and the chance to connect with friends and family. Choose a restaurant that offers appetizing, freshly prepared meals and ask for your sauces and dressings on the side. Enjoy!
Fast food is best kept to an absolute minimum. It is usually over-processed with lots of hidden calories and fats – even in the “healthy menu” selections – but deficient in essential vitamins and minerals.
Supplements
As a general rule, anyone considering taking vitamins, other than a multi-vitamin, should consult a doctor or pharmacist to ensure that they do not interfere with any other medications.
Women with fibromyalgia must be especially diligent about getting adequate amounts of calcium and magnesium in their diets because of the higher incidence of osteoporosis.
Kathy Zador
Online resources
Click here to find credible online groups and associations that can offer you support, insights and information about fibromyalgia.
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