Fibromyalgia is defined by lasting pain throughout your body, which is often accompanied by tenderness in your muscles, joints, and other soft tissues. It’s difficult to come up with one-size-fits-all advice for dealing with fibromyalgia symptoms, since the condition affects everyone differently.
“Some people may be working 80 hours a week, while other people can’t function at all. And it’s all under the fibromyalgia title,” says Daniel Arkfeld, MD, a rheumatologist at Keck Medicine of USC at the University of Southern California in Los Angeles.
Still, there is some widely applicable advice for living with fibromyalgia. These self-care tips can help you reduce or distract from pain and fatigue, and make the most of the energy you have.
Do Listen to Your Body
Fibromyalgia fatigue can make it difficult to get through routine daily tasks.
Dr. Arkfeld describes energy as a resource that’s easily exhausted in people with fibromyalgia. “If they have 10 energy boxes a day, and they are being asked to use 20 energy boxes, they’re going to be chronically fatigued,” he says.
This fatigue isn’t just in your head. There’s evidence that it’s a result of brain and hormone changes, including sensory overload and sleep disruption. If your body’s giving you signs that you’re overwhelmed, listen up.
Don’t Try to Muscle Through
No matter what level of fibromyalgia pain you experience, it isn’t necessarily something you have to just live with.
“There are a lot of things that can be done for pain, depending on what’s causing it,” says Arkfeld. He points to medications, high-quality sleep, and correcting hormone or nutrient deficiencies as areas that can be beneficial.
In the meantime, it can backfire if you force yourself to work through the pain and fatigue.
While it’s not always feasible to put life on pause, overdoing it can worsen symptoms. Try to pace yourself as much as possible. This may look like reorganizing your schedule to allow for more breaks, reducing your commitments, or asking for help from friends and family.
Do Use the Energy You Have
Pay attention to when you tend to have the most energy and the least pain. For example, some people feel best earlier in the day. Knowing when your symptoms ebb and flow can help you plan your activities and get things done.
“Fatigue requires not overdoing it but not underdoing it,” says Arkfeld, adding that the more active you are when you have the ability to be, the more energy you’re likely to have in general.
Plus, you’ll feel better about getting things done, which can boost your mental health — something that’s especially important for people with fibromyalgia.
Don’t Ignore Your Mental Health
Addressing mental health challenges like depression and anxiety is considered a key part of fibromyalgia treatment, not separate from it, says Arkfeld.
Certain antidepressants are also approved as fibromyalgia treatments, including duloxetine (Cymbalta), milnacipran (Savella), and cyclobenzaprine hydrochloride (Tonmya).
Arkfeld notes that many people with fibromyalgia are especially sensitive to the side effects of antidepressants, even at low doses. Look for a mental health provider who is familiar with fibromyalgia.
Do Get Enough Sleep
Sleep can be an especially difficult area if you have fibromyalgia. Poor sleep can be both a cause and an effect of fibromyalgia pain.
“In deep sleep, you release a lot of neurochemicals,” says Arkfeld, which are highly beneficial in reducing pain and fatigue. And for many people with fibromyalgia, “interrupted sleep seems to aggravate pain quite a bit,” he says.
To increase the odds of getting a good night’s sleep, Arkfeld suggests reducing stimulating activities before your bedtime, and sticking to a regular sleep schedule.
Some research suggests that this treatment may be a safe option to reduce fibromyalgia symptoms. However, larger studies are needed to confirm its safety and efficacy.
Do Exercise With Caution
Physical activity is important, but it’s just as important to be measured and realistic about your capabilities, says Arkfeld. “You have to slowly increase your activities, because if you do too much, you’re just going to flare and end up taking steps backward.”
Do Seek Help and Support
When you have fibromyalgia, you should expect a lot out of your relationship with your doctor, says Arkfeld. “Even though you might look really healthy, when you go under the surface, there are a lot of issues” when it comes to levels of various hormones and antibodies (immune system proteins) he says.
For example, Arkfeld says, many of his patients with fibromyalgia also have low thyroid hormone levels — but it’s not always clear early on when such tests are warranted. It’s important that your doctor takes the time to obtain a complete medical history and perform a thorough exam. This can help them arrive at a diagnosis and determine what additional testing might be helpful.
But, according to Arkfeld, physicians “have to really engage the patients, get to know them, build trust. And that can take months.”
It’s also ideal when you can lean on friends or family members for support, and let them know what you’re experiencing with fibromyalgia pain and fatigue. They probably can’t see these symptoms and may not know about it in the moment. “At home, if the spouse or family are supportive, it can be very helpful,” says Arkfeld.
The Takeaway
- Managing fibromyalgia involves listening to your body’s signals and avoiding overexertion, which can exacerbate fatigue and pain.
- Good sleep hygiene may help alleviate symptoms, and exploring therapies such as lower-dose medication might help improve restfulness.
- Exercise like water aerobics and tai chi is beneficial but should be approached gradually.
- Addressing mental health is also crucial. Ask your doctor about incorporating cognitive behavioral therapy or antidepressants.
Read the full article here
