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.

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.

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.