5 step action plan for fighting fibromyalgia

Fibromyalgia symptoms can be extremely painful and debilitating. Fibromyalgia translates to ‘muscle fibre pain’, but it can also cause extreme discomfort in the joints, tendons, and ligaments. Making changes to your lifestyle and diet can help to control and ease the symptoms of fibromyalgia, while certain supplements may also help to relieve pain and promote relaxation.

Fibromyalgia sufferers can also be affected by flu-like symptoms, stress, depression, and fatigue.

Follow our five step plan to help fight this painful condition…

Step 1: Fibromyalgia diet

If you suffer from fibromyalgia, your diet may be able to assist with controlling your symptoms:

• It is thought that oxidative stress caused by free radicals can cause fibromyalgia symptoms, making pain worse. A diet rich in antioxidants may help. Try to eat 5-6 portions of fruit and vegetables per day to provide these antioxidant benefits.

• Oily fish can also help by providing essential omega 3 fatty acids, which hold anti-inflammatory properties.

• Try to avoid processed foods and additives, as these contain chemicals which are thought to aggravate symptoms and cause pain.

Step 2: Stress management & relaxation techniques

Stress is often a trigger for fibromyalgia, and can make symptoms worse or cause flare ups. Try some stress relief exercises such as yoga or meditation that focus on deep breathing which can help to calm the body.

Exercise can also help in reducing stress levels and improving mood. Studies have suggested that mild exercise may offer pain relief from fibromyalgia symptoms. When in pain, it may be difficult to take high impact exercise, so lower intensity options such as swimming or walking can ensure that you remain active without doing further damage to your body.

Step 3: Soothing the condition

Taking a hot bath may offer some pain relief for sufferers of fibromyalgia by soothing aching muscles and joints. Adding Epsom salts may help because they contain magnesium, and this is thought to help muscles relax when absorbed into the bloodstream.

Baking soda may also help when added to the bath, as it is thought to release toxins from the skin and aid relaxation.

Step 4: Fibromyalgia treatments

Certain nutritional supplements can be taken as an alternative form of treatment for fibromyalgia:

• 5-HTP aids the production of melatonin, a chemical which promotes sleep. Fibromyalgia sufferers often suffer from sleep disruption, so 5-HTP may help to reduce this. It also plays a role in serotonin production, and therefore may help with depression caused by fibromyalgia.

• Magnesium is an essential mineral for muscle function, and can help to reduce the frequency and severity of pain and cramps. Fibromyalgia sufferers are often deficient in magnesium.

• Alpha Lipoic acid is a powerful antioxidant that may help to prevent free radical damage to the body’s cells that cause pain.

• B vitamins, particularly vitamin B6, are thought to help with protecting against inflammation. The B vitamins also become depleted very quickly through stress, so supplementation may be required to keep levels in check.

If you are taking prescribed medication, check with your doctor before taking supplements, as some may interact with certain medicines.

Step 5: Join a support group for Fibromyalgia sufferers

Talking about your battle with fibromyalgia can be therapeutic. Try joining an online support group such as Living with Fibro to share your stories and experiences with other sufferers.

If the symptoms of fibromyalgia are making your life a misery, try these tips to ease your pain.