Things You Should Know, to Help Your Fibromyalgia

You also know that what works for one person, doesn't always work for another. Here is some information that you might want to talk to your doctor about. To see what options might be right for you to try.

A *Well Balanced Diet* is very important for everyone, especially so for people with fibromyalgia. You will find if you watch what you eat; it will make a big difference in the way you feel. I found if I watch my dairy products, stay away from yeast and artificial sweeteners, I can manage my fibro pretty well.

Some people with fibromyalgia find if they eliminate wheat (gluten), dairy products, yeast or sugars from their diets, it makes a big difference in how their fibro flares up. The way to see, is to eliminate one thing for a week and see how you feel. Say dairy products. You can substitute with soy or rice products. The next week try something different such as yeast or sugar. See if there is a change at the end of the week and you will usually know if it is something that makes your fibro act up or not.

*Exercise* is one of the most beneficial things you can do for fibromyalgia. Usually it is also one of the hardest things to get started. You should discuss with your doctor what kind of routine would be best for you. Always start slow and work your way up, week by week.

You can start with a gentle stretch program or walking. Even if it means you can only walk to the corner or a minute or two on the treadmill. You can try yoga, swimming, water aerobics, strength training or bicycling. Just remember to start slowly.

There are different *Medications* you may want to try. Over the counter pain relievers such as Aspirin, Ibuprofen or Acetaminophen might help to take the edge off the pain. Your doctor may want to recommend different kinds of medicines you can try. Such as Ultram (Tramadol), Ultracet (a combination of Tramadol and Acetaminophen), Kadian or Oxycotin are all used for pain.

. Doctors also prescribe Guaifenesin with is an expectorant or different muscle relaxants to loosen the muscles.

Sleep disturbance is very common in fibromyalgia. Some people use an over the counter sleep aid or melatonin. The doctor may want to prescribe a sleep medication such as Ambien, Sonate or Lunesta to help. A good nights rest is very important to help you keep your fibro in check.

There are a lot of different *Treatments and Therapies* one can try. I myself have benefited from Myofascial Release Therapy where a therapist manually loosens the fascia that surrounds your muscles. Acupressure is the use of ones fingers pressing firmly on certain key points on the body. Acupuncture uses needles on those certain key points instead of just pressure. There is also Trigger Point Injections where a local anesthetic is injected into trigger points to relieve pain.

Meditation (quieting the mind) is a wonderful way to help relieve stress, help you to focus and remember things easier. It also helps you get more restful nights sleep. Yoga is known for helping with stress and anxiety, depression, fatigue and creates a general sense of well being. Relaxation therapy teaches the combination of deep breathing, meditation, stretch and muscle relaxation.

Aromatherapy refers to using certain scents to help treat different illnesses and disorders. Reiki is a hands-on transfer of energy that helps promote the healing of ones body. Reflexology is using pressure to the hands and feet, with placing your fingers in certain areas to promote better health in other parts of your body. Magnetic Therapy places small magnets close to the skin to relieve muscle or joint pain. Water Therapy can be very beneficial for people with fibro. Movement in water is a lot easier and the warm water is wonderful for sore muscles and relieving stress.

*Pain Management* for flare ups is a big thing. The pain can come on quick and strong. It's good to try different things to know what to do when these flare ups hit. Soaking in a bath of Epsom salt is the first thing I try at home. About 2 cups of Epsom salt per tub of water and soak for a good 20 minutes to try and relax.

A heating pad, hot water bottle or a microwavable bean bag are wonderful to use. I find the bean bag the easiest to use. If you do not have one you can easily make one with some material, rice or beans. Just take two pieces of material (6" x 15") and sew three sides together. Take 2 -3 cups of long grain rice, beans or lentils and pour in bag. You can put some lavender or such in before sewing bag together if you like. Once it is sewn together, it is ready for the microwave. Usually for 1 to 2 minutes, depending on your microwave. Always test before using to make sure it is not to hot. This same bag can also be put in the freezer for a cool pack if needed.

There is a tool called the Backnobber, it is a large hard plastic S - shaped tool with a small ball on each end. You take this and put it on the knots in your neck or back and apply a small amount of pressure. It helps loosen up those muscles which help relieve your pain. You can also use tennis balls. Put two tennis balls in a sock. Put behind your neck, back or shoulders, up against a wall or laying on your bed. Slowly roll under the area of pain you are having, to massage the area.

They also have topical creams, sprays and patches you can try. They are made from various things such as Capsaicin, which is made from the hot pepper plant, or Menthol or Methyl Salicylate.

Learn some *Coping skills* to handle your fibromyalgia. If you are on medications for your fibro, learn to take them first thing in the morning. If your mornings are very bad, learn to keep them on your night stand, so you can take them before even having to get out of bed in the morning.

Learn to dress as comfortably as possible. Loose fitting clothes, a bra with wider shoulder straps or padded straps. Dress for warmth in colder conditions, wearing layers help. You can always take a layer off if you are to warm.

Learn to pace yourself. It's hard not to try to get everything done, when you're having a good day. But, you will learn you do need to pace your self or the days after doing to much will just be horrible. Don't be afraid to ask for help. People usually want to help out; they just do not know what to do to help.

Learn all you can about fibromyalgia. So you can inform your family, friends and co-workers, to have a good support system. They also have a lot of good support groups out there you can join. You can benefit a lot from hearing how others manage.

Most of all try to keep a positive attitude. Always remember to do little things for yourself that you enjoy. Even, if it is just taking a bubble bath or working on a crossword puzzle.