Fibromyalgia Symptom Management – Can Fibromyalgia be Controlled?

Click Here to Find Out the Holistic Guide to Combat Chronic Fatigue and Fibromyalgia

Fibromyalgia Symptom Management - The Importance of Pacing

Fibromyalgia is known for its disabling symptoms of widespread chronic pain and fatigue. If you have Fibromyalgia, then you know how severe these symptoms can be. However, the severity of your symptoms may vary greatly over time. Some days you feel okay, others you don’t.

Here is an effective strategy to help manage your symptoms so you have more good days than bad, and you may also find your bad days are more manageable. Striking this ‘balance’ is the goal of good symptom management.

A program of fibromyalgia symptom management should always include an element of “pacing”. This is extremely helpful in managing both pain and fatigue and is probably the single hardest thing you will need to learn how to do!

Pacing doesn’t mean waiting until you are worn out to stop what you are doing. It means setting a schedule of activity and rest. Sometimes only a few minutes each. Then you gradually increase your activity until you find the right balance between activity and rest. Most importantly, you do this for everything you do, even when you feel well.

Now, be honest. When you have a good day what do you do? You run around the house trying to catch up on all the housework. You stay a little extra longer at work to finish up that project. You go out with your family for a whole day in the park. Or maybe a big shopping trip. You just plain overdo it! Then what happens? You CRASH BIG TIME, right? You spend the next few days in bed or on a strictly reduced schedule.

STOP! This is not the way to manage your symptoms. Experts agree that learning to pace your activities by alternating between periods of rest and activity is the proper way. Now, this doesn’t mean just when you are feeling poorly. The key to this strategy is to pace yourself when you are feeling good! This way you won’t cause a flare-up by doing too much.

So how do you do this? Here are some basics you can implement today and improve your fibromyalgia symptom management through pacing.

a.         Start Using a Stopwatch or Timer. Learn to pace your activities by the clock. To start, set your timer for five minutes or longer if you think you can do the activity that long. When the timer rings it’s time to change positions or rest. You can gradually increase the intervals of activity and rest as you learn what your endurance level is.

b.         Change positions: If you are sitting, stand for a few minutes and vice versa. 

c.         Stretch: At least twice an hour, do a little mild stretching. People with fibromyalgia need to be cautious about overdoing it with stretching. By this I mean “intensity” rather than frequency. Our muscles respond to extreme stretching by contracting even more. The way to avoid this is to stretch mildly – just until you feel the muscle extend. Easy does it is best. Ask your doctor or physiotherapist to recommend some good stretching exercises. (You can do a lot of stretching while sitting.)

d.         Set A Schedule: Plan out your activities for the next week. Don’t overbook your schedule. Plan time for rest, personal time, family time, as well as work – if you are still working. Remember, your schedule doesn’t have to be written in stone. You can always change it. Now that you have a schedule, try to stick to it. Some people find it best to make a schedule one day at a time. In this case, it may be best to create your schedule the night before or first thing in the morning.

e.         Prioritize: You may find your schedule was too much to follow. Don’t despair! This is a learning opportunity. Make a list of the things you want to accomplish and assign each task a number according to its importance. Then, when you make your schedule you can spread the tasks out over time. Don’t try to do all the important tasks all at once. Also, don’t put too many strenuous tasks together. Plan for rest breaks. Remember, you’re pacing yourself.

f.          Split tasks into smaller bits: Do you have to wash all the dishes at once? Do you have to put them all away right after washing? Same with vacuuming. Instead of doing the whole house, do one room each day! Learning to split these jobs up into smaller chunks is an important part of pacing.

g.         Learn to Delegate: This can be really challenging for some of you. Asking for help is not always easy. But for many people with fibro, it’s a necessary part of fibromyalgia symptom management. Try to enlist the help of family members. This might cause some friction at first, so it is vital that you first explain why you need their help. Get some information on Fibromyalgia  and print out some copies to hand out. Then go through it together. Once they more fully understand the situation, they may be more willing to help.

h.         Learn to say NO: This is tough to do, I know. We often feel bad when we have to refuse someone’s request. An easy way to say “no” gracefully is “I’m sorry, but my schedule is really full right now. I don’t like to say yes and then not be able to fulfil my obligation and let you down.” They’ll understand that your refusal is partly because you don’t want to disappoint them and it’s not against them personally.

Some of you may be asking, “Well how can I pace myself at work?” Granted, your boss may not like you taking a 5-minute break for every 5 minutes you work! It may just be that your symptoms are so severe you might have to reduce your work schedule or maybe even stop working all together! This can be a very difficult decision.

You may want to consider working from home as an alternative. Some employers now offer this option. As well, the Internet provides you with many work from home opportunities. This is not for everybody. You do need some computer skills and the self-discipline to stick with it. Some of you may not even be well enough to work from home. But it could be something to work towards. Learn to pace yourself using the strategies outlined above. You may just find you can handle one or two hours of work at your computer each day.

However, if you must work outside the home, then planning your pacing schedule and using the above strategies becomes even more important. You will definitely need to delegate more, learn to say “No” to many things, and not overcrowd your schedule.

Managing your symptoms of fibromyalgia through pacing is not always easy, but if done properly you will find that you will actually reduce the amount of “down” time and get more done.

Remember…easy does it!

For more topics about fibromyalgia symptom management, watch these 2 videos:

Detecting and treating fibromyalgia

Top 3 Things You Should Try If You Have Fibromyalgia (Based on Science)

This article is from the Get Your Health Back – Fibromyalgia & Chronic Fatigue Freedom. It consists of a strategy filled with guides on sleep, pain, depression, anxiety, diet, exercise and fitness plans, diet plans and packed with 369 healthy and delicious recipes

To find out more about this program, visit the website - Get Your Health Back – Fibromyalgia & Chronic Fatigue Freedom

Understanding Fibromyalgia- What It Feels Like to Have Fibromyalgia?

Click Here to Find Out the Holistic Guide to Combat Chronic Fatigue and Fibromyalgia

Understanding Fibromyalgia - Fibromyalgia - The Mysterious Condition

Fibromyalgia is also known as "chronic fatigue syndrome".  CFS is also called "Epstein-Barr Syndrome".  Although fibromyalgia and Epstein-Barr have since been diagnosed and recognized as two different illnesses, the CFS name is still attached to both.  We will cover fibromyalgia in this post and leave Epstein-Barr for another.

Signs and symptoms of fibromyalgia can include wide-spread body aches, sensitivity and pain when touched (even gently), fatigue, sleep disruptions, irritable bowel syndrome, headaches, facial pain, tenderness in the back and shoulders, numbness or tingling in the hands and feet, painful menstruation, irritable bladder and dry eyes, skin, and mouth.

There has not, at the time of this article, been a specific cause cited for fibromyalgia.  However, many doctors believe that the following are contributing factors:

- Chemical changes in the brain

- Sleep disturbances

- Injury or trauma, especially to the upper spine

- Changes in muscular metabolism

- Abnormalities of the autonomic (sympathetic) nervous system.

Risk of developing fibromyalgia seems to be higher in women and the age groups most affected tend to be those in their early and middle adulthood.  It has, however, been diagnosed in children, men, and teens.

No conclusive evidence has been found as to whether sleep disorders are a cause, or a result, of fibromyalgia.  But those who suffer from restless leg syndrome, night-time muscle spasms in one's legs, or sleep apnea frequently develop fibromyalgia.  Family history may also be a contributing factor.  If one has a relative with this condition, one may be a higher risk for having it.

Further, if one has a rheumatic disease such as ankylosing spondilitis, rheumatic arthritis, or lupus, the likelihood of fibromyalgia increases.

Currently, there are no specific tests for diagnosing the disease.  One may be tested for numerous other illnesses and diseases, and have those ruled out, before a physician decides to check further using the guidelines set forth by the American College of Rheumatology.  For further information on those guidelines.  go to:

http://www.rheumatology.org/public/factsheets/fibromya_new.asp

Once diagnosed, there are many ways that the disease can be treated, BUT there is no cure for fibromyalgia yet.  One's physician may prescribe medications to treat the symptoms and could recommend that one seek out alternative, non-medical treatments for relief from the chronic pain associated with it.  In the meantime, medical scientists continue to search for answers about this mysterious disease.  With symptomatic treatment, along with some possible and achievable lifestyle adjustments, one can cope. 

Fibromyalgia is not a progressive illness and there are no indications that it will lead to other diseases or conditions.  One must be prepared, however, to experience the chronic pain, sleeplessness, depression, and anxiety which accompany it.  This in turn can cause problems with one's ability to work and maintain healthy familial and friendly relationships.  And frustration from coping with this frequently misunderstood illness can add more complications to the conditions.

Stress can be a major factor in the intensity of one's pain, due the further tensing of already-stressed muscles, tendons, and ligaments.  It is important to help in educating those around you so that they have a better concept about what you are experiencing.  Their understanding and coping when one has a particularly bad day can help to reduce your stress and, perhaps, help to alleviate your pain.  Taking time out to relax, calm, and soothe one's body and mind can also be beneficial to keeping the pain to a minimum.

In conclusion, if you suffer any of the symptoms, discuss it with your health care provider or doctor.  After ruling out any other possible reasons for your suffering, he or she can help you with controlling your symptoms with pain relievers (over the counter or prescription), stress reduction (by medication and/or alternative treatments), and lifestyle adjustments.

One can also join a support group.  Check with your doctor to find one in your local area.  Or go online at:

http://www.fmnews.com or http://www.fmaware.org

These sites can provide you with excellent information, updated reports on the latest research, where to find support groups in your area, and free information with many topics on the subject of fibromyalgia. 

If you are diagnosed with FM, know that you are not alone.  There's an incredible network of support out there which is helping to educate others about the illness. 

See your physician or health care provider then join in with others who are suffering, or know someone who suffers, from this sometimes-overwhelming illness.  Together, let's teach more people to understand and cope.

Fibromyalgia Q&A: Understanding Fibromyalgia

* What is fibromyalgia?

Fibromyalgia also sometimes called Fibromyalgia Syndrome, Fibromyositis, Fibrositis, or Myofascial pain syndrome, is a continual disorder characterized by extensive musculoskeletal pain, fatigue, tenderness in contained areas of the neck, spine, shoulders, and hips sometimes referred to as multiple tender points or pressure points. It may cause sleep disorders, morning firmness, irritable bowel syndrome and nervousness.

* What are the symptoms of fibromyalgia?

Though the symptoms of fibromyalgia can be unbearable, they are not serious. Symptoms may differ, depending on stress level, physical action, time of day, and the weather.

Pain is the main symptom, found in almost 100 percent of cases, particularly, pain and tenderness in some areas of the body when pressure is applied.

Fibromyalgia is a constant condition and symptoms may be continuous or irregular for years. Some of the most common symptoms of fibromyalgia consist of:

·         Sleep problems

·         Gastrointestinal such as abdominal pain, bloating and constipation

·         Lack of feeling or irritations

·         Unrelieved headaches

·         Sharp sensitivity to odours, noises, bright lights, different foods, medication and

·         Dysmenorrhea and painful sexual contact

·         Repeated urination, strong urge to urinate, and painful urination

·         Fast or irregular heart rate, and breathlessness

·         Bulging sensation in the hands and feet, although swelling is not visible

* Are there different forms of fibromyalgia?

Yes, there are actually different forms of fibromyalgia. These forms are categorized according to the symptoms a person experience. They are:

·         Post traumatic – there is a record of a single incident such as a car accident the pre-dates the pain syndrome. The accident commonly is an effect of an intense tremor and wounding of spinal muscles. Patients first complain of headaches and afterwards complain of arm or leg stiffness or itchiness or pain.

·         Repetitive Traumatic - The idea of this is that a repeated injury can add up to the symptoms of fibromyalgia.

·         Mood related fibromyalgia - usually, most fibromyalgics suffer this syndrome especially if they are suffering from extreme anxiety and pain. As a result, to this, fibromyalgics develop mood disorders such as depression.

·         Hormonal abnormalities such as hyperthyroidism – this commonly cause enlarged muscle tension, anxiety and sleep disorder (a perfect ingredient indicative of fibromyalgia).

* What causes fibromyalgia?

The causes for fibromyalgia are not identified. The condition creates unclear signs and symptoms connected with reduced blood flow to some parts of the brain and improved amounts of substance P believed to be a sensory neurotransmitter included in the message of pain, touch and temperature from the body to brain.

However, researchers have found some other potential causes, includes the:

• Autonomic malfunctioning of the nervous system

• Constant sleep problems

• Psychological strain or distress

• Malfunctioning of the immune or endocrine system

• Upper spinal cord damage

• Viral or bacterial infection underwent

* Is fibromyalgia a real disease or just in my head?

Patients with fibromyalgia know that the pain is real and not just a fake. Fibromyalgia specialist also know their patients are experiencing real symptoms.

In addition, there is now evidence that fibromyalgia patients’ intense feeling of pain is not just an illusion or imagination.

It is now probable to look at the brain and see accurately where it is active. This thorough brain scan is referred to as functional magnetic resonance imaging. There is no escaping the fact that there is malfunctioning sensory activity going on in the brain when Fibromyalgics undergo this series of brain scans.

Watch this video - Understanding Fibromyalgia: Mayo Clinic Radio

This article is from the Get Your Health Back – Fibromyalgia & Chronic Fatigue Freedom. It consists of a strategy filled with guides on sleep, pain, depression, anxiety, diet, exercise and fitness plans, diet plans and packed with 369 healthy and delicious recipes

To find out more about this program, visit the website - Get Your Health Back – Fibromyalgia & Chronic Fatigue Freedom

Clogged Arteries Treatment – Can You Reverse Blocked Arteries?

Click Here to Find Out How You Can Completely Clean Out the Plaque Build-Up in Your Arteries

Clogged Arteries Treatment – When Breathing Causes Heart Attack and High Blood Pressure

Research out of Italy recently has given scientists pause for thought…a pause in breathing, that is.

Looking at hospitalization records related to high blood pressure, heart disease and heart attack, scientists discovered that the essential act of breathing could actually cause those serious conditions.

In the study released out of Italy and presented at the Acute Cardiac Care Congress, scientists pointed the heart disease finger directly at air pollution as a key factor in high blood pressure, heart disease and even heart attacks.

Looking at a standard of measurement called PM10 or particulate matter measuring 10 micrometers or less in diameter, the researchers compared rates of heart disease-related hospitalizations to the amount of pollution in the air, as evidenced by the air’s PM10 rating.

Various kinds of particulate matter constitute pollution in the air we breathe and the biggest generators of it are factories and other types of industry or vehicle pollution.

Scientists found that for every increase of 10 micrograms in the PM10 rating of air quality, there was a 3% increase in the number of casualties recorded in hospitals for heart disease and heart attacks.

In the European Union, the environmental standards for safety are to not exceed PM10 of 50 micrograms per cubic meter. In the US, though, it is 3 times higher at 150 micrograms per cubic meter.

The environmental link points to clear evidence that what and how we breathe has a direct effect on our blood pressure health and helps to explain why high blood pressure affects a full quarter of the earth’s population, being more concentrated in areas that are more polluted.

Better blood pressure can be as simple as better breathing. Learn how 3 easy exercises drop blood pressure down to normal as soon as today with better breathing and other acts…

Clogged Arteries Treatment - Or if your cholesterol is too high, cut out this ONE ingredient – you didn’t even know you were consuming– to normalize it in 30 days or less…

Clogged Arteries Treatment – When High Cholesterol Actually Prevents Clogged Arteries

High cholesterol is generally considered to be bad. It clogs up arteries and causes strokes and heart attacks.

A study from the New York University in the journal Circulation has however revealed a scene where high cholesterol is actually beneficial.

The consensus is that people with diabetes are more likely to have atherosclerosis, which is the hardening of the arteries because of a plaque buildup. This buildup is almost always caused by high LDL cholesterol, which is why it has been nicknamed the “bad cholesterol”.

This makes people with diabetes the hardest group in which to lower cholesterol, as they are already unusually prone to it.

Scientists believe HDL cholesterol (AKA the “good” stuff) removes LDL from our blood streams to the liver, from where it is broken down and then expelled from our bodies.

But in people with high blood sugar, like diabetics, the proteins and fats related to the high blood sugar reduces the type of HDL, called functional HDL, which actually removes LDL from our blood streams.

Mice with raised functional HDL were used in a new study to see whether their LDL could be reduced, and subsequently the risk of atherosclerosis risk.

Surprisingly, the LDL levels in the mice were much lower, but they also discovered more.

The increase in functional HDL reversed the atherosclerotic disease processes by 30 percent compared to the cholesterol-lowering drugs that the mice were already receiving.

This was not just because the HDL removed the LDL to the mice’s livers, but also because the HDL proved effective at reducing inflammation, which causes cholesterol-driven damage to our arteries.

So, by lowering inflammation inside the mice’s cholesterol plaque, the scientists reversed the main process that makes atherosclerosis so dangerous.

Increase HDL by adding plenty of fish, olive oil, beans, lentils, whole grains, nuts, flaxseed, chia seeds, coconut oil, and purple fruits and vegetables to your diet. Also, to be effective, it’s necessary to stop smoking, eliminate trans fats and refined carbohydrates from your diet, exercise daily, and avoiding ready-made packaged and canned foods.

Clogged Arteries Treatment - But most importantly, cut out this ONE cholesterol damaging ingredient that you had no idea you were consuming –this single handedly cleared out my 93% clogged arteries…

Clogged Arteries Treatment – The ONE Oil That Heals Heart Disease

This oil has been described as a miracle medicine for heart disease (and more).

But the scientific world has been mixed in their opinions.

Finally, a new study published in the Journal of the American Heart Association proves without a doubt that this cheap oil drastically reduces the risk of heart attack.

To ensure that their results were accurate, only randomized trials were carried out.

Researchers gave one group omega-3 supplements whilst the other group was given a fake supplement (placebo).

The results were interesting and quite contrary to previous studies.

It was found that people that took omega-3 supplements on a daily basis were 8 percent less likely to have a heart attack and coronary heart disease death, 5 percent less likely to have coronary heart disease, 7 percent less likely to die of cardiovascular disease, and 3 percent less likely to have cardiovascular disease. What’s more, the higher the dose of omega-3s, the lower the risk of any of the above events happening.

Strokes were the only thing they could not find an omega-3 benefit for.

While the researchers agreed that omega-3 supplements were great, they stated that eating fish and taking daily exercise were better.

In short, omega-3 supplements are beneficial when it comes to living a heart healthy lifestyle thanks to its anti-inflammatory properties; they are even more effective when combined with a healthy diet and regular exercise.

For more ideas on clogged arteries treatment, watch these 2 videos:

Coronary artery disease | How to unclog arteries fast ? |Blocked Arteries Causes and Treatment

Vit K2: What Is It? Can it Remove Your Plaque?

Clogged Arteries Treatment - But consuming Omega-3 is not enough to clear out cholesterol plaque in your arteries. I normalized my cholesterol and cleared out my 93% clogged arteries by cutting out this ONE ingredient I didn’t even know I was consuming…

This post is from the Oxidized Cholesterol Strategy Program. It was created by Scott Davis. Because he once suffered from high cholesterol, so much so that he even had a severe heart attack. This is what essentially led him to finding healthier alternatives to conventional medication. Oxidized Cholesterol Strategy is a unique online program that provides you with all the information you need to regain control of your cholesterol levels and health, as a whole.

To find out more about this program, go to Clogged Arteries Treatment - Lower LDL Cholesterol Fast Naturally.

Overcome Performance Anxiety Erectile Dysfunction – What Causes Weak Erection?

Click on Here to Discover How You Can Increase Stamina and Heal Erectile Dysfunction Without Using Drugs

Overcome Performance Anxiety Erectile Dysfunction – This ONE Bad Habit Causes ED

Indian scientists have just issued a timely reminder before the end-of-year holiday season that this is one thing that is the likely cause of your ED.

The study published in the Journal of Psychosexual Health investigated levels of ED amongst men who defined themselves as “dependent” on something many of us like to do.

Researchers asked 50 men to participate who had visited a university clinic for help with their alcohol dependence.

Participants were between 20 and 60 years old with the average age being 36. Men that had ED before drinking and those with diabetes and other chronic conditions that could cause ED were excluded from the studies.

66 percent of the alcohol dependent men were found to have ED, which is shocking, considering the average age was just 36.

48 percent complained about problems achieving an erection and 64 percent reported feeling apprehensive about sex. 12 percent suffered from premature ejaculation and sex dissatisfaction.

This is why it’s important to take a look at your attitude towards booze. Are you dependent?

Overcome Performance Anxiety Erectile Dysfunction - Reducing alcohol helps ED over time, but for immediate results, learn how these simple exercises can save your sex life in as little as 5 minutes today…

Overcome Performance Anxiety Erectile Dysfunction – These Common Fruits Heal ED (men take notes)

In January 2016, researchers from Harvard University and the University of East Anglia published an interesting paper in the American Journal of Clinical Nutrition.

Apparently, ingredients found in common fruits could tackle ED – even better than common medications.

Researchers asked 25,096 middle aged and senior men to complete food frequency questionnaires in 2000, 2004, and 2008. In addition, they completed sexual function questionnaires throughout this period.

The researchers also had access to their dietary and sexual function information from 1986 up to the 2000s.

When they crunched the numbers, they discovered that those who ate fruits high in flavones, flavanones, and anthocyanins were between 14 and 16 percent less likely to struggle with erectile dysfunction than those who did not include these in their diets.

Flavones, flavanones, and anthocyanins are three flavonoids; chemical compounds that are becoming increasingly widely studied for their apparent health benefits. You can find them in all citrus fruit, blackberries, blueberries, strawberries, plums, red grapes, and red wine.

The scientists warned that these were no magic bullets but that, together with a reasonably healthy lifestyle, they could help to keep erectile dysfunction at bay.

In fact, they discovered that men who exercised regularly in addition to eating their flavonoids were 21 percent less likely to have ED, not just 16 percent.

Overcome Performance Anxiety Erectile Dysfunction - But eating fruits may not be enough to completely reverse your Erectile Dysfunction. For that you need specific exercises found here…

Overcome Performance Anxiety Erectile Dysfunction – Is ED Caused by Your Skin? (weird study)

How could men’s skin possibly be the cause of ED?

A new study proves this without a doubt. And we’re not talking about the color of your skin (white, black, brown or whatever).

No it’s much more mysterious than that.

In a recent study with 191 psoriasis sufferers and 191 with normal skin, Chinese researchers discovered that men with psoriasis were much more likely to suffer erectile dysfunction.

Furthermore, in men with psoriasis, their erectile dysfunction seemed to be more severe than in men without it.

To be more precise, 59.9% of those with this skin disease struggled with ED, while only 40.3% had dysfunction alone; 6% with the condition called their sexual dysfunction severe.

Why men with psoriasis are cursed this way is a mystery.

For more ideas to overcome performance anxiety erectile dysfunction, watch this video - Erectile Dysfunction: 10 unusual tips to break through performance anxiety and sexual shame

Overcome Performance Anxiety Erectile Dysfunction - But the good news is that whether you suffer psoriasis or not, you can easily heal your erectile dysfunction using nothing but the simple erectile dysfunction exercises found here…

This post is from the Erectile Dysfunction Master Program, which was created by Christian Goodman for men who are looking for the best erectile dysfunction natural remedies.  This is an all-natural system that utilizes the power of exercises to permanently cure erectile dysfunction. By following the techniques in this program, you will be able to get hard fast without pills and maintain stronger erections for hours so you can enjoy sex again. 

Erectile problems can be physical or emotional. If your problem is physical, you need to exercise the muscles around the genital area. If your problem is emotional, then you need to learn relaxation techniques. Erection Master will teach you steps that can help get rid of your erectile dysfunction for good. As long as you're willing to commit 30 minutes of your time, 3 to 7 days a week for 1 to 2 months, they'll work for you. You can practice the steps alone or with your partner. 

These techniques are far more effective than Viagra, Cialis or other drugs for erectile dysfunction. The drugs only help about 40% of men who use them and can also cause very serious side effects. 

To find out more about this program, click on Overcome Performance Anxiety Erectile Dysfunction