7 simple tips for treating fibromyalgia.
Medicine still cannot give a single clear answer to the question of what causes muscle pain or, to put it more precisely, fibromyalgia (a condition in which a person feels pain despite the absence of obvious signs of inflammation or of direct injury). Even so, the symptoms of this disorder can be eased and removed with medical and complementary forms of therapy.
These include:
- Drug therapy, dietary supplements and vitamins;
- Psychological support (talking therapy);
- Exercises and therapeutic physical training;
- A diet or sensible eating;
- Managing stress;
- Alternative forms of therapy;
- Changes in lifestyle.
Drug therapy, dietary supplements and vitamins
Some medicines and over-the-counter preparations will help you cope with the pain of fibromyalgia. They include:
- Aspirin and NSAIDs (non-steroidal anti-inflammatory drugs) such as ibuprofen or naproxen. For some people taking these is enough, but when they do little, the doctor may prescribe stronger painkillers as well.
- Prescription medicines that act on the production of serotonin and noradrenaline in order to reduce pain; antidepressants, sleeping pills and non-narcotic analgesics. Some studies have reported changes not only in symptoms but also in quality of life, mood and sleep in a number of patients taking these medicines. It is important to consult a doctor about this and to choose an effective dose and combination with other methods and preparations. Do not forget that some preparations need up to several weeks to show their full effect.
- aerobic exercise such as running, aerobics classes or swimming;
- morning exercises;
- tai chi and qigong;
- yoga;
Vitamins and dietary supplements will help to remove some of the factors that provoke pain. It has been noted that a low level of vitamin D or of magnesium, for example, can cause cramps and pain in the muscles. First and foremost you should consult a specialist, ask about possible individual contraindications and choose the supplements you need.
Psychological support and psychotherapy
“Talking therapy” helps with fibromyalgia symptoms such as cramps and pain. This does not, of course, mean that the illness is only in your head. Psychotherapy shows precisely that pain is at once a psychological and a physical problem.
Constant stress and a lack of support can change a person's perception so strongly that they begin to feel bodily pain. A counsellor will help you find new ways of coping not only with the problems you have run into in your private life or at work, but also with the manifestations of fibromyalgia.
People can also get help through online therapy. Recent studies have shown that cognitive behavioural therapy, for example, can help with symptoms linked to depression both face to face and online. And a specialist in body-oriented practices helps people with fibromyalgia to use exercises and relaxation techniques to relieve pain. It has to be said, however, that working in person (face to face) speeds up recovery considerably and works more effectively.
Gymnastics and exercise
There is a proven link between a sedentary way of life and chronic pain, even in people without fibromyalgia. By staying physically active you can prevent the muscle weakness and stiffness that make pain worse.
There is no sound evidence that one particular exercise programme or system is better than another. In any case, most exercises will bring you at least some relief from pain.
According to numerous studies, the following will help you:
Choose the exercise routine that best suits your way of life.
Changing what you eat. Diet
Numerous, if scattered, findings suggest that changes in what you eat will help you cope with the symptoms of fibromyalgia.
Muscle pain, for example, may be linked to chronic inflammation, and then an anti-inflammatory diet will help. This diet involves foods such as raspberries, fish, onions and nuts. Processed foods, salt and alcohol increase inflammation and swelling, so people with muscle pain should avoid them.
According to a study published in 2017, fibromyalgia symptoms can develop when the body does not produce enough serotonin, the chemical that carries impulses to the nerves, fibres and muscles.
In this case a diet that limits sweet things, fructose included, will help, since serotonin is produced from tryptophan, which is subject to the destructive effect of sugars.
In addition:
- avoid monosodium glutamate (MSG), because it overstimulates the nervous system;
- avoid the artificial sweetener aspartame, which disrupts the production of serotonin in the brain;
- avoid lactose, because of its possible effect on serotonin.
Restrictive diets can leave a person without enough nutrients, protein and carbohydrates for example, so always consult a specialist before making any substantial change to your diet.
You can find out which foods bring on the symptoms by keeping a food diary, and working with a doctor or a dietitian will help you find the diet that suits you best
Managing stress
Almost any stress makes fibromyalgia symptoms worse. Ways of managing stress will therefore help to reduce muscle pain and stiffness. The trick is to find the ones that work for you. Some people turn to friends or family, while others find a hobby or something creative helps more.
Meditation, and mindfulness meditation in particular, which helps you stay in the “here and now”, considerably reduces and eases muscle pain, relieves stress and puts sleep back in order.
People who practised mindfulness reported less severe symptoms and lower sensitivity to strain.
Meditation can also help to reduce stress and anxiety, which are among the most common triggers for fibromyalgia.
Alternative medicine
The following approaches will help with the symptoms of fibromyalgia:
- Reflexotherapy, including acupuncture;
- Massage and manual therapy;
- Biofeedback;
- Guided imagery, visualisation and affirmations.
These methods may work for some people and not for others.
Complementary medicine gives better results with a comprehensive, individual approach that includes the use of conventional treatments.
Changes in lifestyle
Some changes to your usual way of life can make you more comfortable and help you get rid of muscle pain.
These may be:
- using a comfortable, ergonomic chair, especially at work;
- keeping good posture;
- a regular pattern of sleep and rest;
- comfortable shoes;
- buying a mattress and a pillow that are comfortable to sleep on.
One important addition.
The help of a qualified specialist will make for a more accurate diagnosis and for a treatment programme adapted to the particular, individual needs of the person.
Removing the symptoms of fibromyalgia takes finding the right combination of treatments. What works for one person may not work for another, and effective strategies can change over time.
Be honest when you describe your symptoms, and if medicines or particular methods do not work for you, talk to a specialist and find other options for treatment and recovery.
Take care and stay healthy!
