Fibromyalgia, a disorder characterized by intense, unrelenting body pain and crushing fatigue, affects an estimated one in five people worldwide. Nine times more women than men are diagnosed with Fibromyalgia. Not only do Fibromyalgia sufferers contend with pain and fatigue, other symptoms can include muscle weakness, hypersensitivity to light touch (called allodynia), “pins and needles” sensations, cognitive difficulties commonly called “fibro fog”, and sleep disturbances. This is truly a diagnosis which affects every part of daily life.
Currently, the cause of Fibromyalgia is unknown. Some scientists theorize that sufferers are genetically predisposed to the disorder, while others think the symptoms may be due to stress, an undiscovered virus, or abnormal activity in the patient’s own immune system. Fibromyalgia is not contagious but can run in families. There is no known cure for this condition.
However, Fibromyalgia sufferers should not give up hope. Studies are ongoing, and there are ways to reduce the sometimes disabling symptoms of this disorder. Some simple lifestyle changes can provide great relief. I personally have Fibromyalgia, and I am happy to share some of the things I’ve found through my years of research that have helped to defuse the pain and fatigue of this condition in hopes that it helps someone else, too.
The first intervention comes from the Mayo Clinic’s online information page on Fibromyalgia. It recommends that Fibromyalgia sufferers discontinue all forms of caffeine to increase restful sleep. One wonderful side effect of giving up caffeine is that eliminating caffeine greatly reduces body pain and allodynia! If you drink several cups of coffee or sodas each day, a gradual taper is the best way to reduce and finally eliminate caffeine. Simply replace one caffeine-containing beverage daily with one that does not contain caffeine. This is done to avoid the agonizing “caffeine headaches” which are often triggered by abrupt cessation of caffeine ingestion. Also, remember that coffee and soda are not the only places caffeine is found.
Many hot teas contain caffeine, as do energy drinks (and supplements!), over-the-counter diet pills, chocolate, certain herbal remedies, and even Excedrin. If you are serious about giving up caffeine–and doing so has reduced my pain more than any other intervention I have ever tried, including pain medication and prescriptions–you must be careful to avoid all sources.
Secondly, try to avoid MSG at all times. MSG, or monosodium glutamate, is a common seasoning or “flavor enhancer”, found most commonly, but not exclusively, in Asian foods. MSG has received quite a bit of press over the years as a possible cause of many different health problems, from obesity to neurotoxicity. Several health problems were demonstrated in lab mice but none have yet been conclusively proven in humans. Likewise, the benefits of avoiding MSG for people with Fibromyalgia have not been conclusively proven. However, anecdotal evidence is strong that avoiding MSG can be helpful, and a 2001 review of four case studies showed that eliminating MSG from the diet helped alleviate Fibromyalgia symptoms.
Gluten sensitivity should also be considered as a possible factor in Fibromyalgia. A large percentage of people with Fibromyalgia also suffer from irritable bowel syndrome (IBS) or chronic constipation, and a survey done by the journal Digestive Diseases and Sciences showed that 9% of those in a very large celiac support group also suffered from Fibromyalgia. Gluten is found in a wide range of grains such as wheat, rye, barley, oats, and spelt, among others. Gluten is also added as a filler or binder in many foods and spices. While labeling has improved over recent years and “CONTAINS GLUTEN” can often be found beneath the nutritional information box on many products, great vigilance is needed if attempting to remove gluten from the diet altogether. There are many terrific resources online available to those attempting a gluten-free diet, including lists of ingredients to avoid and delicious, gluten-free recipes.
Meditation and/or stress reduction techniques can be helpful in combating Fibromyalgia. The Amital study showed that 49% of people with PTSD also met the diagnostic criteria for Fibromyalgia, and stress has long been suspected as a factor in triggering and exacerbating Fibromyalgia. Learning to reduce stress, either through psychiatric treatment for PTSD, meditation, stress or anger management classes, or other means, can both reduce the pain and greatly improve your quality of life. Meditation has also been shown to trigger the release of endorphins.
Finally, exercise should be a part of any genuine effort to alleviate the symptoms of Fibromyalgia. While excessive exercise can indeed make the pain and fatigue of this condition worse, regular, gentle exercise has been proven to help time and time again. Walking the dog, non-strenuous swimming, yoga, or special fitness classes for those with Fibromyalgia are all wonderful options. Even making the choice to park your car further from the door or walk an extra lap around the grocery store can be helpful if done consistently. Exercise triggers the brain to release natural pain-killing substances called endorphins. Endorphins act on the brain somewhat like an opiate in their pain-reducing ability, but they are good for much more than that. The release of endorphins has also been shown to help fight depression, moderate the appetite, help with restful sleep, and increase the strength of the immune system. Not a bad return for investing a little time walking or swimming a lap around the pool! If, however, you are in a flare and cannot exercise, there are other ways to achieve this benefit. Endorphins are released not only by exercise, but also during laughter, meditation, massage, accupuncture, or sex. Even eating spicy food can trigger the release of endorphins.
Fibromyalgia is a disorder that affects every part of a person’s life, but if you have been diagnosed or suspect you have this condition, please don’t give up hope. There will be bad days when the pain or fatigue are at their worst, but know that better days are coming and that you can actively do something to bring them to pass. Learning more about Fibromyalgia and the ways you can reduce your symptoms can empower you and help you put Fibromyalgia in its proper place–a part of your life, but not the ruler of your life.
