Do you feel constant pain, fatigue, or muscle weakness? If this is the case, you may have fibromyalgia. It is a condition that causes severe pain in different parts of your body. Fibromyalgia can also cause insomnia, depression, as well as other symptoms.
If you think you have fibromyalgia or have been diagnosed by a doctor, learning about it can help reduce the intensity of your pain and other symptoms.
In this article, you will find some essential fibromyalgia tips to help you manage this illness and improve your quality of life.
What is a Fibromyalgia?
Fibromyalgia is a common chronic disease that affects millions of people worldwide. This condition has no known cure, and it requires treatment to reduce its impact on an individual's life. Fibromyalgia is characterized by widespread pain that varies in intensity but is consistent and associated with muscle "fatigue."
Typically, the effect is worse at night, accompanied by difficulty falling asleep, which could lead to insomnia. During the day, there is a common feeling of fatigue and drowsiness. Other well-known symptoms of fibromyalgia include constipation or nausea, tingling, anxiety, mood swings, difficulty concentrating, memory problems, and increased sensitivity to cold or pain.
There is no known specific cause for the onset of this disease, but physical trauma and viral infections can increase your risk of fibromyalgia. Although it can affect both genders, women are affected about ten times more than men. Fibromyalgia is a chronic disease, and most patients live with it for the rest of their lives.
How can I make fibromyalgia feel better?
Fibromyalgia can make life difficult and painful for anyone who has been diagnosed with it. You may not be able to cure it, but there are some things that you can do to improve your situation, which include:
Keep a healthy routine
Because fibromyalgia affects the body's energy and muscles, you should adopt healthier habits that can help you deal with its symptoms. You should eat a balanced diet containing lots of fruits and vegetables to nourish and give more energy to your body. Although it may not appear to be appropriate, exercise is a valuable ally in the treatment of fibromyalgia. Low-intensity exercises like walking and Pilates can stimulate your muscles and relieve pain.
Pay attention to your sleep
People with fibromyalgia should make an effort to get enough sleep. You should sleep at the same time every night for at least eight hours. High-caloric and sugar-rich foods should be avoided before bed. Also, you should remove all distractions from your bedroom, such as TVs and cell phones. When you make an effort to improve sleep, you are more likely to have a good night's rest and avoid feeling tired in the morning.
Try relaxation therapies
In addition to exercising, you should perform specific physical activities that promote relaxation and muscle tension release. Some examples are physiotherapy, hydrotherapy, mindfulness practice, and other stress relief activities. You can also try meditation techniques such as yoga and tai-chi, which can help your condition by calming the mind and body.
How can I live a good life with fibromyalgia?
Regular physical activity is one of the best ways to relieve fibromyalgia symptoms. However, it is critical to understand how to exercise properly so that it does not harm your health and make your symptoms worst.
Here are some tips on how to use exercise to help manage the symptoms of fibromyalgia;
Recognize that exercise is beneficial
The first step is to recognize and accept that physical exercise is beneficial and necessary as part of the treatment for fibromyalgia. It may be difficult in the beginning, but once it becomes a habit, you will notice an improvement in your mood as well as your quality of life, with less pain and fewer symptoms of depression.
Do not rush the process
You should avoid the temptation to start with a rigorous exercise routine, such as walking 3 miles or doing advanced yoga exercises. Respect your rhythm by beginning with simple activities such as walking short distances and stretching. You can also replace the elevator with stairs which will make it easier to incorporate physical activities into your daily routine.
Pay attention to your body
When you first start exercising, you should try every type of low-intensity workout to see what works for you. But as time goes on, you should evolve slowly and focus on only the exercises that make you feel good. By doing this, you are listening to your body and understanding your limit to avoid more pain.
Workout daily
Make it a habit to do physical activities every day, and you will discover that you actually enjoy doing exercise. The key is to find your favorite exercise and make it a part of your daily routine.
Time your workout
You should exercise during the time of day when you feel most alert and energetic. Fibromyalgia patients generally feel better between 10 a.m. and 3 p.m. So, spend some time to understand your body rhythm and use it to your advantage.
Do not forget to stretch
Stretching is a very important part of your workout routine. You need to do it regularly to avoid more pain and injury. You should stretch before every workout, and when you're finished, rehydrate and stretch again.
Reduce the intensity of your workout
When you go for a walk, you should make it short, swinging your arms less than you would normally. Also, you should regularly switch sides of the body when you exercise. Remember to take breaks, respect your body's limits, and rest.
What can worsen fibromyalgia symptoms and how to avoid them?
Stress can significantly worsen your fibromyalgia symptoms. That is why it is critical that you learn to manage any form of stress in your life.
One of the best stress relief activities is to get a massage. All types of massage therapy can help increase blood circulation and reduce pain. If you do not have time to go to a spa, you can try doing stress balls massage at home. This therapy is easy to do, and it can easily fit into your daily routine. Squeezing stress balls is also a good way to distract yourself from fibromyalgia pain.
Conclusion
If you have fibromyalgia symptoms, it is critical that you work with your doctor or another health care professional to find the best combination of treatments for you. While there is no cure for fibromyalgia, exercise, alternative therapies, and proper medical management can help prevent your condition from worsening and allow you to live a more fulfilling life.
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