How to Cope with Fibromyalgia - 10 Tips
Fibromyalgia
syndrome (FMS) is a common chronic musculoskeletal pain syndrome. Reported
prevalence rates vary depending on the classification criteria used; in the UK
the prevalence is estimated to be 5.4%, with women more commonly affected than
men.
For people with fibromyalgia, the
combination of pain and sleep disturbance is a double-edged sword: the pain
makes sleep more difficult and sleep deprivation exacerbates pain. The good
news is that reduction in sleep disturbance is usually followed by improvement
in pain symptoms. This also highlights the importance of healthy sleep and to
find a sleep professional in treating this disease.
Fibromyalgia is a
persistent condition for which there is no cure. But there are ways of coping
with fibromyalgia symptoms and preventing exacerbation of pain. Here are some
tips:
1. Put on some music. Music can have a powerful
effect on moods and emotions. Music also helps reduce pain and increase
mobility.Turn on some of your favorite tunes and let the music carry you away.
Music that's embedded with delta waves — a type of brain wave — may help
improve your sleep.
2. Have a laugh. Even on tough days, it helps if you
can keep your sense of humor. Spend time with people who have a positive
outlook and a great sense of humor. Rent a funny movie or read the comics.
Laughter can help ease pain by releasing brain chemicals that enhance a sense
of well-being.
3. Exercise. Be as active as you can. Regular
exercise is one of the most effective ways to deal with fibromyalgia. It eases
both fatigue and pain. Walking and swimming are especially good. Aim for 20-30
minutes, 2 or 3 days per week. It's OK to do that in 10-minute chunks.
4. Diet. Focus on nutrient-rich foods to have more
energy and to avoid other health problems. Use your diary to see if any foods
make you feel better. People with fibromyalgia tend to have low levels of
vitamin D. That could worsen pain and other symptoms. A blood test can tell if
you're short on D. Ask your doctor if you should take a supplement.
5. Meditate. Meditation involves focusing your mind
to pay attention only to what's happening right now, this moment. If you're not
sure about meditation, try paced breathing — controlled breathing designed to
lower your heart rate.
6. Try guided imagery.With guided imagery, you focus
on pleasant images to replace stressful or negative thoughts. This allows you
to imagine a different internal reality.
7. Get a massage. Regular massage sessions can ease
fibromyalgia-related pain, but massage is also effective at decreasing stiffness
and swelling, increasing flexibility, and improving range of motion.
8. Focus on something meaningful to you. Volunteer
for a cause you care about. Read to nursing home residents or young children in
child care. Or, ask your local animal shelter if they need any assistance.
Focusing on others can help take your mind off your symptoms for a little
while, and you may find the experience very rewarding.
9. Relationships.Sit down with your partner on a
regular basis to talk about what's going on with you. Listen to each other and
problem-solve together.
10.
Use a
weighted blanket to get a quality sleep. Insomnia is one of the commonest
problems people living with fibromyalgia face. The widespread body pain and
discomfort of living with the condition could make it very difficult to get
into a relaxed state necessary for restful sleep. Most sufferers are either
unable to fall asleep quickly or sleep through the night. Getting quality sleep
helps you feel your best and can also help reduce fibromyalgia-related pain.
Try to sleep at least 8 hours each night. To help you sleep, do deep breathing
and/or meditation exercises.
Deep Pressure Touch Stimulation(DPTS) from a weighted blanket forces
the body to relax by a process known as ‘grounding.’ The experience of using a
weighted blanket is similar to getting a ‘tight’ hug from a loved one. Studies
have shown that DPTS has a therapeutic effect on the brain that helps a person
to fall asleep faster and sleep for longer.
Nowadays you can easily get a weighted blanket on Amazon. The two most
important criteria for choosing a weighted blanket are weight and size. Knowing
your own body dimensions before selecting a weighted blanket will help you
safeguard your investment because a weighted blanket must be chosen based on
the body dimensions of the intended user. Just follow the instructions of
weight & size on the blanket website, such as: YnM Weighted Blanket. YnM is one of the best sellers of weighted
blankets on Amazon, they provide quality heavy blankets with the most budget-friendly
price on Amazon, that is really a awesome product you deserve to buy.
Final Words:
The 10 tips above
are easy things you can do today to feel better. You can do these things. They
can help you live a full, healthy life with fibromyalgia.
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