• Increase your activity level. Even though it may seem counterintuitive, every individual with fibromyalgia can benefit from regular exercise. In fact, a groundbreaking study from the University of Georgia — which reviewed 70 studies and involved more than 6,800 people — found that regular exercise consistently increased energy and lowered fatigue in adults of all ages, with varying health conditions, including fibromyalgia.
“Exercise stimulates the cardiovascular and central nervous systems and increases endorphins (those ‘feel-good’ hormones that are natural pain killers),” explains Dr. Edelberg. “This in turn decreases fatigue and aids weight loss – and having a healthy body weight boosts self-image and decreases wear and tear on the body.”
Because it can be tough to exercise when you ache all over and feel exhausted, start slowly with gentle movements, such as walking, swimming, biking, or yoga; aim to work up to at least 30 minutes of activity three times a week.
• Focus on how you feel. “Anxiety and depression can coexist or be symptoms of fibromyalgia; both can contribute to fatigue and pain,” says Dr. Edelberg. Talk to your doctor about how you’re feeling; helpful treatments may include cognitive behavioral therapy and/or antidepressants.
• Consider natural remedies. Research shows that one in four people who suffer from chronic pain also have inadequate levels of vitamin D, an essential nutrient that the body can only manufacture with the assistance of sunlight. Taking a vitamin D supplement (most experts recommend 1,000 IUs daily) and spending about ten minutes in the sun every day may help, says Dr. Edelberg.
Some other important points to always remember when dealing with fibromyalgia:
• Remember that it’s NOT all in Your Head. What you feel and how you feel is valid and is worthy of recognition and treatment. A patients cannot find a path to diagnosis when family members and doctors aren’t listening. If anyone tries to tell you that your symptoms aren’t real, or refuses to listen and/or take your concerns seriously, seek support elsewhere until you find the respect and attention that you need and deserve.
• Don’t hide or try to ignore your symptoms. Talk to your doctor, your family and your partner about the legitimacy of your pain.
By Lorraine Jones, BDO Staff Writer
*HealthyWomen, the nation’s leading independent health information source for women, commissioned Edelman StrategyOne to conduct an online survey among 508 diagnosed, female fibromyalgia sufferers in the U.S. between May 5 and May 11, 2010.* The survey was sponsored by Forest Laboratories, Inc. Results from Women Expressing Fibromyalgia’s Effects on their Everyday Lives (WE FEEL), illuminate the private, prolonged, and often agonizing, physical and emotional struggles that women with fibromyalgia face. The survey also reveals constructive, concrete ways to help ease suffering, including an earlier diagnosis and access to information and support.
Visit www.healthywomen.org to learn more about living with fibromyalgia.