5 habits to alleviate fibromyalgia symptoms
The practice of healthy habits can help alleviate the symptoms of fibromyalgia, avoiding its complications. On this occasion we review in detail the most relevant.
Fibromyalgia is a chronic disorder that is characterized by causing widespread pain in the muscles and bones. It is accompanied by prolonged episodes of fatigue, sensitivity points and sleep disorders, among others. Are you looking for strategies to alleviate the symptoms of fibromyalgia?
Although treatment for this condition includes the administration of some medications and complementary therapies, there are certain habits that contribute to a greater sense of relief. In fact, many of these are advised by the doctor, as they play an important role in coping with pain.
What is fibromyalgia?
Fibromyalgia is a disease whose main symptom is prolonged musculoskeletal pain . Patients who suffer from it tend to feel fatigued and are unable to perform many of their daily tasks normally.
However, the symptoms are considered subjective, due to the difficulty to measure by tests . In fact, many professionals questioned the existence of the disorder due to the lack of objective evidence about its development.
Fortunately, research that has been done in recent years has facilitated the understanding of the disease and its diagnosis. In fact, this has allowed us to identify its relationship with other disorders such as depression and insomnia.
Also read: How does fibromyalgia affect the mood?
Symptoms of fibromyalgia
In the past, to make the diagnosis of fibromyalgia , some areas of sensitivity known as “activation points” were considered. These, under mild pressure, can cause pain. However, at present they are not as relevant at the time of diagnosis.
Today doctors take into account existing symptoms and their durability. Thus, if the pain has lasted at least three months, fibromyalgia begins to be considered . However, other medical tests are previously done to determine its cause.
The clinical manifestations can vary in each patient , according to their age, sex, current health status and habits. In general, symptoms may include:
- Moderate or severe fatigue
- Sleep disorders
- Sleep for long periods of time without feeling rested
- Headaches
- Depression and anxiety
- Difficulties in concentration ability
- Dull pain in the lower abdomen
- Cognitive difficulties
Habits to alleviate the symptoms of fibromyalgia
There are many treatments and therapies that help alleviate the symptoms of fibromyalgia. Although the doctor usually prescribe some complementary medicines, the changes in lifestyle are determining factors in reducing the frequency and severity of ailments.
1. Sleep well
Patients affected with this disease have more difficulty reaching a restful sleep. As a consequence, a "vicious circle" occurs that significantly affects the severity of pain. Not sleeping well increases fatigue and pain; In turn, pain prevents falling asleep.
It is essential to take some measures to promote sleep every night. First of all, it is advisable to keep all kinds of distractors away from the room, including televisions and electronic devices. It is also favorable to resort to relaxing therapies such as:
- A warm water bath before sleep
- Meditate and do breathing exercises
- Read a book
- Do an aromatherapy session
2. Stress management
Knowing how to manage stress is key to alleviating fibromyalgia symptoms. This emotional state can make the pain and related discomfort worse. Therefore, it is essential to eliminate sources of stress, whether emotional, work or mental.
In addition, it is good to take a few minutes to:
- To meditate
- Breathe deeply
- Practice a relaxing or fun activity
3. Exercise regularly
Pain seems to be an impediment to physical exercise. However, contrary to what some people think, these types of activities have positive effects on fibromyalgia control. Exercise helps maintain stronger muscles and joints. In addition, it reduces mobility problems.
Now, due to the characteristics of this condition, it must be moderated and adapted. Some suggestions are:
- Swimming and water exercises
- Walk
- Riding a bicycle
- Do stretching at home
Discover: What is morning stiffness in fibromyalgia patients?
4. Maintain a balanced diet
A good diet is one of the best allies to minimize the symptoms of fibromyalgia. Many of the patients simultaneously present gastrointestinal problems such as irritable bowel syndrome . Therefore, the diet must often be planned with the help of a doctor or nutritionist.
In general it is recommended to minimize the consumption of caffeine, processed and fried foods, as well as foods rich in sodium and sugars . Instead it is necessary to design dishes that contain:
- Fruits and vegetables
- Lean meats and fish
- Nuts and seeds
- Cereals without gluten
5. Access acupuncture sessions
One of the alternative therapies to alleviate the symptoms of fibromyalgia is acupuncture . This technique of oriental origin consists of pricking the skin with needles in order to promote a change in blood flow to promote healing of the body and pain relief.
According to a study by the Journal of Rehabilitative Medicine, people with fibromyalgia who received acupuncture benefited from the relief of their pain for at least two years, compared to those who did not have this therapy. Another similar alternative is acupressure.
Caution: Acupuncture can cause pain, mild bleeding and bruising after each session. It is essential to turn to an expert on the subject, since bad practice can be dangerous.
Finally…
It is recommended to keep a record of the symptoms and their evolution. This allows us to understand what factors can make the pain worse. In addition, it is decisive to promptly consult the doctor in case of complications.
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