Thursday, April 16, 2009

FM Diet



Diet options for those with FM is hard to generalize because individual needs vary from person to person. My mother for example, has very little tolerance of dairy products as well as some fruits and vegetables. However, there have been several studies seeking to discover the best diet for those with fibromyalgia. One such study found that a mostly raw vegetarian diet significantly lowered fibromyalgia symptoms. Another found that a strict, low-salt vegan diet low proved effective beneficial in alleviating some fibromyalgia symptoms, at least in the short run.

A lot of times we fail to listen to our body after taking in food. I think this is especially important for those with firbromyalgia. Keep a daily log of the things you ate and how your body felt after- reporting any irritable bowel or extra energy. Doing so will help you identify those foods that you should be weary of and those that are most beneficial. Another thing to remember is to practice mindfulness while eating. I find myself constantly over eating- i guess I am no minority in that- but by eating slower and waiting five to ten minutes before my second helping has helped me to realize that when full and completely satisfied. Sounds so obvious, but in our fast-past society it is hard to practice. I guess this is not just a tip for those with FM but for all America.

Thursday, April 9, 2009

Exercising with FM










Regular exercise is important for all people, but is especially vital for those with firbromyalgia. Fibromyalgia exercise helps to control weight, reduce pain and increase mobility in fibromyalgia patients.
Exercise becomes a key component in healing FM Syndrome patients because a properly designed routine will improve the body tissues, decrease pain, and increase mobility.
A regular fibromyalgia exercise program should include:
  1. Stretching, Breathing, Relaxing
  2. Strength or Resistance Training
  3. Cardiovascular Aerobic Activities
One effective form of exercise that includes the first two elements above is yoga. I admit, prior to enrolling in a yoga class, I thought yoga was a bogus, hippie rendition of Buddhist-like meditation. However, after giving it a whirl, I have learned to really appreciate it and see the benefits it has brought to my body and mind. I finish my yoga routine extremely relaxed and refreshed. Although I do not have fibromyalgia, I have seen a huge difference in my body's release of pain. Yoga has helped to release the built up muscle tension in my upper back and neck. I have seen a decrease in the amount of headaches and episodes of upset stomach since I began yoga. Wow, this sounds like a testimonial or advertisement for yoga. I am definitely not the biggest advocate for yoga, but I do think it has been beneficial. I think this is because yoga has helped to manage my stress, which is vital to managing fibromyalgia (or any other illness for that matter).

Exercising, particularly for those with fibromyalgia, comes down to figuring out what works for you and your individual needs and preferences. I think it is very important to engage in a form of exercise that you really enjoy-whether its yoga, swimming, tennis or maybe even Dancing with the Stars Cardio Dance Workout DVD, explore your preferences and easy your way into it.

Visit Fibromyalgiaexercise for specifics to be aware of when planning and engaging in exercise activities suited for those with fibromyalgia.


Wednesday, April 1, 2009

The Need for Relaxation

It seems to me that when asked, most everyone is convinced of the importance and need for relaxation. However, we somehow get caught up with the never-ending to-do list of reality and are too busy or too distracted to take the time to fight for our sanity and just relax. Proper stress management and relaxation are vital elements to managing fibromyalgia pain. Studies have shown how relax techniques, such as progressive muscle relaxation, mindful meditation, deep breathing, and guided imagery are useful in reducing the amount and or intensity of muscle pain, anxiety, depression, and fatigue.

I have found some simple and effective relaxation techniques that work for me. Here are simple in instructions for the
progressive muscle relaxation:

Step 1. Assume a comfortable position. You may lie down; loosen any tight clothing, close your eyes and be quiet.

Step 2. Assume a passive attitude. Focus on yourself and on achieving relaxation in specific body muscles. Tune out all other thoughts.

Step 3. Tense and relax each muscle group as follows:

  • Forehead - Wrinkle your forehead, try to make your eyebrows touch your hairline for five seconds. Relax.

  • Eyes and nose - Close your eyes as tightly as you can for five seconds. Relax.

  • Lips, cheeks and jaw - Draw the centers of your mouth back and grimace for five seconds. Relax. Feel the warmth and calmness in your face.

  • Hands - Extend your arms in front of you. Clench your fists tightly for five seconds. Relax. Feel the warmth and calmness in your hands.

  • Forearms - Extend your arms out against an invisible wall and push forward with your hands for five seconds. Relax.

  • Upper arms - Bend your elbows. Tense your biceps for five seconds. Relax. Feel the tension leave your arms.

  • Shoulders - Shrug your shoulders up to your ears for five seconds. Relax.

  • Back - Arch your back off the floor for five seconds. Relax. Feel the anxiety and tension disappearing.

  • Stomach - Tighten your stomach muscles for five seconds. Relax.

  • Hips and buttocks - Tighten your hip and buttock muscles for five seconds. Relax.

  • Thighs - Tighten your thigh muscles by pressing your legs together as tightly as you can for five seconds. Relax.

  • Feet - Bend your ankles toward your body as far as you can for five seconds. Relax.

  • Toes - Curl your toes as tightly as you can for five seconds. Relax.

Step 4. Focus on any muscles which may still be tense. If any muscle remains tense, tighten and relax that specific muscle three or four times.

Step 5. Fix the feeling of relaxation in your mind. Resolve to repeat the process again.

Remember, people respond differently to various activities. Some feel pleasant or refreshed, and others feel calm and relaxed after an activity like this one. Some people notice little change the first time, but with practice, their control increases - as well as the benefits. If you practice this activity, your relaxation should increase.



Attention all advocates of Fibromyalgia awareness:
The National Fibromyalgia is collaborating the second annual Fibromyalgia Awareness Day 2009 Campaign. This walk of FAME, or Fibromyalgia Awareness Means Everything, encourages participants nationally and worldwide to walk wearing the Walk of FAME T-shirt and equipped with informational card to raise awareness.

The Campaign will include a Candlelight Observance, a proclamation program, a pledge to care program, and other exciting elements. There are several other ways to get involved with the Awareness Campaign. According to Lynne Matallana, president and founder of the National Fibromyalgia Association:“The 2009 campaign features several exciting elements, including programs that have proven successful in previous campaigns and new opportunities that patients and family members can take part in to further expand FM awareness and outreach efforts.”

To find out more visit the National Fibromyalgia Association website.

Sunday, March 29, 2009

Mind/Body Health




Mind/Body health seems to be a hugely ignored topic and realm of study. Since taking a coarse in Mind/ Body health and reading the corresponding book, Mind/Body Health: The Effects of Attitudes, Emotions, and Relationships, I am convienced of the direct connection between our attitudes and emotions and our physical health. The book and other similar publications discuss the physiolgical responses of our bodies to attitudes, emotions, thoughts, stress, relationships, and more. Ample research has been done to establish the such connections and as well as to show the effectiveness of altering one's attiudes and emtions to better one's health. Psychoneroimmunolgy, or the study of how the brain affects the body's immune cells and how the immune system can be affected by behavior, is the foundation for mind/body health. It baffles me how ltittle public attention this feild of study gets and how its natural cures are ignored by the medical realm. Somehow our society has gotten trapped in the dangerous mental track that all sicknesses and diseases need a pill or surgery to solve.

Several of the symptoms that fibromyalgia patients suffer from, including chronic fatigue, irritalbe-bowel syndrom, insomnia, and depression, are all thoroughly discussed in the book. Discussion of disease-prone and disease-resistant personalities is also included. As a duaghter of a fibromyaglia sufferer, I have seen the undenialbe connection between my mother's health and of her attitudes, perception of stress, emotions, and relationships. I came across a mind/body network that can link you to more information.

Thursday, March 26, 2009

Dr. Jaob Ttilebaum


I am currently enrolled in a Health Behavior Change class with Dr. Keith Karren. During our class discussion, Dr. Karren mentioned a colleague who has successfully treated fibromyalgia with vitamin B treatment. The doctor's name is Jacob Titlebaum and is an "expert on successfully treating chronic fatigue and fibromyalgia", according to Dr. Karren. Jacob Ttitlebaum is the director of The Annapolis Center for Effective CFS/Fibromyalgia Therapies. For those of you interested, he has a book out titled "From Fatigued to Fantastic". He also has a very helpful website where you can learn about studies done on effective treatment for CFS and FMS as well as learn about other health conditions related to FMS.

While exploring Dr. Titleman's endfatigue.com website, I discovered a free online questionnare that analyze your symptoms and lab results (if available) and design a treatment protocol for individual cases. The questionnaire that takes only 20-30 minutes to fill out. It will determine which treatments are most likely to help you and supply detailed treatment instructions. The result is a list of the suspected underlying causes of your CFS/FM and a detailed treatment plan, tailored to your specific symptoms. I am not sure of the effectiveness of the "indivual" treatments. However, I guess it wouldn't hurt to give it a shot. If you do try it or refer someone to try it out, please leave me a comment or email me about its effectiveness.

Wednesday, March 18, 2009

Frequently Asked Questions


Information about the frequently asked questions is provided by the National Institute of Arthritis and Musculoskeletal and Skin Disease , the Fibromyalgia Network, and the National Fibromyalgia Association.

Who Gets Fibromyalgia?

Scientists estimate that fibromyalgia affects 5 million Americans age 18 or older. For unknown reasons, between 80 and 90 percent of those diagnosed with fibromyalgia are women; however, men and children also can be affected. Most people are diagnosed during middle age, although the symptoms often become present earlier in life.People with certain rheumatic diseases, such as rheumatoid arthritis, systemic lupus erythematosus (commonly called lupus), or ankylosing spondylitis (spinal arthritis) may be more likely to have fibromyalgia, too.

Several studies indicate that women who have a family member with fibromyalgia are more likely to have fibromyalgia themselves, but the exact reason for this – whether it be hereditary or caused by environmental factors or both – is unknown.

What Causes Fibromyalgia?

The causes of fibromyalgia are unknown, but there are probably a number of factors involved. Many people associate the development of fibromyalgia with a physically or emotionally stressful or traumatic event, such as an automobile accident. Some connect it to repetitive injuries. Others link it to an illness. People with rheumatoid arthritis and other autoimmune diseases, such as lupus, are particularly likely to develop fibromyalgia. For others, fibromyalgia seems to occur spontaneously.

Many researchers are examining other causes, including problems with how the central nervous system (the brain and spinal cord) processes pain.

Some scientists speculate that a person’s genes may regulate the way his or her body processes painful stimuli. According to this theory, people with fibromyalgia may have a gene or genes that cause them to react strongly to stimuli that most people would not perceive as painful. However, those genes – if they, in fact, exist – have not been identified.

How Is Fibromyalgia Diagnosed?

Research shows that people with fibromyalgia typically see many doctors before receiving the diagnosis. One reason for this may be that pain and fatigue, the main symptoms of fibromyalgia, overlap with many other conditions. Therefore, doctors often have to rule out other potential causes of these symptoms before making a diagnosis of fibromyalgia. Another reason is that there are currently no diagnostic laboratory tests for fibromyalgia; standard laboratory tests fail to reveal a physiologic reason for pain. Because there is no generally accepted, objective test for fibromyalgia, some doctors unfortunately may conclude a patient’s pain is not real, or they may tell the patient there is little they can do.

A doctor familiar with fibromyalgia, however, can make a diagnosis based on two criteria established by the American College of Rheumatology (ACR): a history of widespread pain lasting more than 3 months and the presence of tender points. Pain is considered to be widespread when it affects all four quadrants of the body; that is, you must have pain in both your right and left sides as well as above and below the waist to be diagnosed with fibromyalgia. ACR also has designated 18 sites on the body as possible tender points. For a fibromyalgia diagnosis, a person must have 11 or more tender points. (See illustration below.) One of these predesignated sites is considered a true tender point only if the person feels pain upon the application of 4 kilograms of pressure to the site. People who have fibromyalgia certainly may feel pain at other sites, too, but those 18 standard possible sites on the body are the criteria used for classification.

How Is Fibromyalgia Treated?

Fibromyalgia can be difficult to treat. Not all doctors are familiar with fibromyalgia and its treatment, so it is important to find a doctor who is. Many family physicians, general internists, or rheumatologists (doctors who specialize in arthritis and other conditions that affect the joints or soft tissues) can treat fibromyalgia.

Fibromyalgia treatment often requires a team approach, with your doctor, a physical therapist, possibly other health professionals, and most importantly, yourself, all playing an active role. It can be hard to assemble this team, and you may struggle to find the right professionals to treat you. When you do, however, the combined expertise of these various professionals can help you improve your quality of life.

You may find several members of the treatment team you need at a clinic. There are pain clinics that specialize in pain and rheumatology clinics that specialize in arthritis and other rheumatic diseases, including fibromyalgia.

What factors aggravate the symptoms of Fibromyalgia?

Changes in weather, cold or drafty environments, hormonal fluctuations (premenstrual and menopausal states), stress, depression, anxiety, infections (flu or a cold), and over-exertion can all contribute to symptom flare-ups. Repetitive use of the same muscle group can strain the muscles and lead to more pain.

Does fibromyalgia get worse over time?

Studies show that roughly 25% of patients get worse over time, but another 25% get better. Some patients may be likely to improve because they have a good doctor willing to work with them to find which therapies they respond to. Also, as people age, other medical conditions can aggravate the symptoms of fibromyalgia, so it is imperative that patients seek aggressive treatment for age-related conditions, such as arthritis. A preventive medicine program with maintenance exercises and a healthy diet may prove worth while.

What Can I Do To Try To Feel Better?

Besides taking medicine prescribed by your doctor, there are many things you can do to minimize the impact of fibromyalgia on your life. These include:

  • Getting enough sleep – Getting enough sleep and the right kind of sleep can help ease the pain and fatigue of fibromyalgia. (See “Tips for Good Sleep”.) Even so, many people with fibromyalgia have problems such as pain, restless legs syndrome, or brainwave irregularities that interfere with restful sleep.
  • Exercising – Although pain and fatigue may make exercise and daily activities difficult, it’s crucial to be as physically active as possible. Research has repeatedly shown that regular exercise is one of the most effective treatments for fibromyalgia. People who have too much pain or fatigue to do vigorous exercise should begin with walking or other gentle exercise and build their endurance and intensity slowly. Although research has focused largely on the benefits of aerobic and flexibility exercises, a new NIAMS-supported study is examining the effects of adding strength training to the traditionally prescribed aerobic and flexibility exercises.
  • Making changes at work – Most people with fibromyalgia continue to work, but they may have to make big changes to do so. For example, some people cut down the number of hours they work, switch to a less demanding job, or adapt a current job. If you face obstacles at work, such as an uncomfortable desk chair that leaves your back aching or difficulty lifting heavy boxes or files, your employer may make adaptations that will enable you to keep your job. An occupational therapist can help you design a more comfortable workstation or find more efficient and less painful ways to lift.
  • Eating well – Although some people with fibromyalgia report feeling better when they eat or avoid certain foods, no specific diet has been proven to influence fibromyalgia. Of course, it is important to have a healthy, balanced diet. Not only will proper nutrition give you more energy and make you generally feel better, it will also help you avoid other health problems.

Is TMJ disorder associated with fibromyalgia?

Temporomandibular Joint Dysfunction (TMD) causes tremendous jaw-related face and head pain in 25% of fibromyalgia patients. However, a 1997 published report indicated that close to 75% of fibromyalgia patients have a varying degree of jaw discomfort. Typically, the problems are related to the muscles and ligaments surrounding the jaw joint, and not necessarily the joint itself.

What are Researchers learning about Fibromyalgia?

The research on fibromyalgia supported by National Institute of Arthritis and Musculoskeletal and Skin Diseases(NIAMS) covers a broad spectrum, ranging from basic laboratory research to studies of medications and interventions designed to encourage behaviors that reduce pain and change behaviors that worsen or perpetuate pain.

Following are descriptions of some of the promising research now being conducted:

  • Understanding pain – Research suggests that fibromyalgia is caused by a problem in how the body processes pain – or more precisely, a hypersensitivity to stimuli that normally are not painful. Therefore, several NIAMS-supported researchers are focusing on ways the body processes pain to better understand why people with fibromyalgia have increased pain sensitivity.

Previous research has shown that people with fibromyalgia have reduced blood flow to parts of the brain that normally help the body deal with pain. In one new NIAMS-funded study, researchers will be using imaging technology called positron emission tomography (PET) to compare blood flow in the brains of women who have fibromyalgia with those who do not. In both groups, researchers will study changes in blood flow that occur in response to painful stimuli.

Researchers speculate that female reproductive hormones may be involved in the increased sensitivity to pain characteristic of fibromyalgia. New research will examine the role of sex hormones in pain sensitivity, in reaction to stress, and in symptom perception at various points in the menstrual cycles of women with fibromyalgia and of women without it. The results from studying these groups of women will be compared with results from studies of the same factors in men without fibromyalgia over an equivalent period of time.

Another line of NIAMS-funded research involves developing a rodent model of fibromyalgia pain. Rodent models, which use mice or rats that researchers cause to develop symptoms similar to fibromyalgia in humans, could provide the basis for future research into this complex condition.

  • Understanding stress – Medical evidence suggests that a problem or problems in the way the body responds to physical or emotional stress may trigger or worsen the symptoms of any illness, including fibromyalgia. Researchers funded by NIAMS are trying to uncover and understand these problems by examining chemical interactions between the nervous system and the endocrine (hormonal) system. Scientists know that people whose bodies make inadequate amounts of the hormone cortisol experience many of the same symptoms as people with fibromyalgia, so they also are exploring whether there is a link between the regulation of the adrenal glands, which produce cortisol, and fibromyalgia.

Another NIAMS-funded study suggests that exercise improves the body’s response to stress by enhancing the function of the pituitary and adrenal glands. The hormones produced by these two endocrine glands are essential to regulating sleep and emotions as well as processing pain.

  • Improving sleep – Researchers supported by NIAMS are investigating ways to improve sleep for people with fibromyalgia whose sleep problems persist despite treatment with medications. One team has observed that fibromyalgia patients with persistent sleep problems share characteristics with people who have insomnia, such as having erratic sleep and wake schedules and spending too much time in bed. This team is testing whether strategies developed to help insomnia patients will also help people with fibromyalgia achieve deep sleep, which eases pain and fatigue. Preliminary results show that sleep education, which teaches good sleep habits, and cognitive behavioral therapy, which includes sleep education and a regimen to correct poor habits and improper sleep schedules, both reduce insomnia.
  • Looking for the family connection – Because fibromyalgia appears to run in families, one group of NIAMS-supported researchers is working to identify whether a gene or genes predispose people to the condition.

Another team is trying to determine whether fibromyalgia is more common in people with other conditions, such as serious mood disorders, that tend to run in families. Specifically, the group is studying the prevalence of psychiatric disorders and arthritis and related disorders in people with fibromyalgia and their first-degree relatives (parents, children, sisters, and brothers) as compared to people with rheumatoid arthritis and their relatives. The group is exploring whether clusters of conditions exist in families, which might shed light on shared risk factors or disease processes.

  • Studying and targeting treatments – NIAMS recently funded its first study of a drug treatment for fibromyalgia. The study will measure the effectiveness of gabapentin, an anticonvulsant medication, in reducing symptoms of fibromyalgia. Gabapentin has been found to relieve chronic pain caused by nervous system disorders, and it was recently approved by FDA for the treatment of persistent, severe pain that can follow an episode of shingles.

Scientists recognize that people with fibromyalgia often fall into distinct subgroups that adapt to and cope with their symptoms differently. They also realize that these subgroups may respond to treatments differently. One NIAMS-funded team of researchers has divided people with fibromyalgia into three groups based on how they cope with the condition. Relative to other chronic pain patients, those in the first group have higher levels of pain and report more interference in their life due to pain. They also have higher levels of emotional distress, feel less control over their lives, and are less active. The second group reports receiving less support from others, higher levels of negative responses from significant others, and lower levels of supportive responses from significant others. Those in the third group are considered adaptive copers; they have less pain, report less interference in their lives due to pain, and have less emotional distress. Members of this last group feel more control over their lives and are more active. On the premise that the better you understand the subgroups, the better you can tailor treatments to fit them, the researchers now are trying to design and test different programs for each group, combining physical therapy, interpersonal skills training, and supportive counseling.