With the advent of the weekend approaching, most fibromyalgia suffers who work are at their glory.  Here is the time to catch up on some much needed sleep. Furthermore, here is the time to catch up on some much needed household chores!  So, with the weekend at hand, what do we do?  Begin a cleaning and errand frenzy to pick up what has been misplaced all week due to our lack of energy to move past the actual work day.

This often contributes to some late night energy spurts that keep us moving well past our actual bedtimes. Unfortunately, this is the worse that can be done to the fibromyalgia condition as it weakens energy reserves and leaves us with less stamina for the week ahead.  Keeping and promoting a consistent bedtime is the key to reducing painful flareups.  

Sleep Schedule

• Work with Your Clock: You have an area in your brain called your master clock. It controls when the sleep-promoting hormone, melatonin, peaks in the evening (usually around 10 p.m.). And just like clock-work, your body’s wake-promoting substances are released in the morning around 6 a.m. Ideally, you want to focus on sleep between 10 p.m. and 6 a.m.
• Keep the Same Schedule: Maintaining a consistent bedtime schedule should help optimize the quality of your sleep. Better sleep quality is tied to reduced pain and improved mood in people with fibromyalgia.
• Wind down before bed. Avoid working right up to bedtime. Do relaxing activities, such as listening to soft music or taking a warm bath, that get you ready to sleep. (A warm bath also may soothe aching muscles.)

For years since I've been plagued with this phenomenon, I've experienced joint swelling.  The intensity is dependent upon the level of pain I'm experiencing.  The swelling usually occurs in my left wrist just below my pinkie, or on my right ankle.  Years ago, after seeking medical advice, I was informed it could be the cause of osteoarthritis or reactive arthritis.  Nonetheless, it is bazaar as the bulbous protruding seems to have a mind of its own gaining notoriety depending on the well-being of my day.

Reactive Arthritis

Reactive arthritis is a form of arthritis, or joint inflammation, that occurs as a “reaction” to an infection elsewhere in the body. Inflammation is a characteristic reaction of tissues to injury or disease and is marked by swelling, redness, heat, and pain. Besides this joint inflammation, reactive arthritis is associated with two other symptoms: redness and inflammation of the eyes (conjunctivitis) and inflammation of the urinary tract (urethritis). These symptoms may occur alone, together, or not at all.

Reactive arthritis typically begins within 2 to 4 weeks after infection. The bacterium most often associated with reactive arthritis is Chlamydia trachomatis, commonly known as chlamydia (kla-MID-e-a). It is usually acquired through sexual contact. Some evidence also shows that respiratory infections with Chlamydia pneumoniae may trigger reactive arthritis.

Aspirin, ibuprofen, naproxen, and naproxen sodium are examples of NSAIDs. They are often the first type of medication used. All NSAIDs work similarly by blocking substances called prostaglandins that contribute to inflammation and pain. However, each NSAID is a different chemical, and each has a slightly different effect on the body.

Osteoarthritis 

Osteoarthritis is the most common form of arthritis, affecting millions of people around the world. Often called wear-and-tear arthritis, osteoarthritis occurs when the protective cartilage on the ends of your bones wears down over time.

While osteoarthritis can damage any joint in your body, the disorder most commonly affects joints in your hands, neck, lower back, knees and hips.

Osteoarthritis gradually worsens with time, and no cure exists. But osteoarthritis treatments can slow the progression of the disease, relieve pain and improve joint function.

Osteoarthritis occurs when the cartilage that cushions the ends of bones in your joints deteriorates over time. Cartilage is a firm, slippery tissue that permits nearly frictionless joint motion. In osteoarthritis, the slick surface of the cartilage becomes rough. Eventually, if the cartilage wears down completely, you may be left with bone rubbing on bone.

Osteoarthritis symptoms can be relieved by a variety of medications, including:

• Acetaminophen.Acetaminophen (Tylenol, others) can relieve pain, but it doesn't reduce inflammation. It has been shown to be effective for people with osteoarthritis who have mild to moderate pain. Taking more than the recommended dosage of acetaminophen can cause liver damage.
• Nonsteroidal anti-inflammatory drugs (NSAIDs). NSAIDs may reduce inflammation and relieve pain. Over-the-counter NSAIDs include ibuprofen (Advil, Motrin, others) and naproxen (Aleve, others). Stronger NSAIDs are available by prescription. NSAIDs can cause stomach upset, ringing in your ears, cardiovascular problems, bleeding problems, and liver and kidney damage. Older people have the highest risk of complications.
• Narcotics. These types of prescription medication typically contain ingredients similar to codeine and may provide relief from more severe osteoarthritis pain. These stronger medications carry a risk of dependence, though that risk is thought to be small in people who have severe pain. Side effects may include nausea, constipation and sleepiness.

I took this on vacation with me and finished it in three days.  Should have brought another good read!  You just never know until you open those pages if you are going to be swept away by another's story.  

A stunning debut novel, THE END OF ALWAYS tells the story of one young woman's struggle to rise above a vicious family legacy and take charge of her own life.

In 1907 Wisconsin, seventeen-year-old Marie Reehs is determined: she will not marry a violent man, as did her mother and grandmother before her. Day after day, Marie toils at the local laundry, watched by an older man who wants to claim her for his own. Night after night, she is haunted by the memory of her mother, who died in a mysterious accident to which her father was the only witness. She longs for an independent life, but her older sister wants nothing more than to maintain the family as it was, with its cruel rules and punishments. Her younger sister is too young to understand.

At first, it seems that Marie's passionate love affair with a charismatic young man will lead her to freedom. But she soon realizes that she too may have inherited the Reehs women's dark family curse.

Set in the lush woods and small towns of turn-of-the-century Wisconsin, and inspired by real events in the author's family history, THE END OF ALWAYS is a transcendent story of one woman's desperate efforts to escape a brutal heritage. Both enthralling and deeply lyrical, Randi Davenport's novel is also an intensely affecting testament to the power of determination and hope, and a gripping reminder of our nation's long love affair with violence. - Amazon.com

Food sensitivities such as gluten intolerance are another common factor in the development of fibromyalgia. In a person with undiagnosed gluten intolerance, the body is unable to properly digest the food and absorb nutrients into the body. This can lead to chronic inflammation, which later develops into severe pain throughout the body.

Another cause of these muscle aches has to do with a digestive condition called “leaky gut syndrome”. In a patient with leaky gut syndrome, the lining of the intestines are more porous than they should be allowing tiny food particles to enter the bloodstream. These food particles cause an allergic reaction in the system, leading to chronic inflammation and pain. Food sensitivities, chronic use of NSAID pain relievers, and antibiotic use are the most common causes of this syndrome.

Fibromyalgia or any type of autoimmune disorder usually goes hand in hand with digestive trouble. For that, there’s papaya. This nutritious fruit not only tastes good, it contains high doses of natural digestive enzymes in addition to vitamins C and E.

Papaya contains a chemical called papain. Papain breaks down proteins, carbohydrates, and fats. Papain is a protease enzyme from the Papaya fruit, known to reduce pain and inflammation. Many hospitals use papain to break down fibrin build up in wounds. Papain also helps to speed up the healing process, to treat ulcers, and reduce swelling. You can get papain through eating fresh papaya or in supplement form.

Personally, I keep a bottle of papaya near my nightstand in case I wake with digestive turbulence in the middle of the night.  Just a few tablets and I'm good to sleep again.

I have always had a love affair with the AT (Appalachian Trail).  Since I was a young woman I've aspired to walk that long trek someday.  This may not be feasible at this time, but Grandma Gatewood's trail is truly inspiring.  

Emma Gatewood told her family she was going on a walk and left her small Ohio hometown with a change of clothes and less than two hundred dollars. The next anybody heard from her, this genteel, farm-reared, 67-year-old great-grandmother had walked 800 miles along the 2,050-mile Appalachian Trail. And in September 1955, having survived a rattlesnake strike, two hurricanes, and a run-in with gangsters from Harlem, she stood atop Maine’s Mount Katahdin. There she sang the first verse of “America, the Beautiful” and proclaimed, “I said I’ll do it, and I’ve done it.”

Grandma Gatewood, as the reporters called her, became the first woman to hike the entire Appalachian Trail alone, as well as the first person—man or woman—to walk it twice and three times. Gatewood became a hiking celebrity and appeared on TV and in the pages of Sports Illustrated. The public attention she brought to the little-known footpath was unprecedented. Her vocal criticism of the lousy, difficult stretches led to bolstered maintenance, and very likely saved the trail from extinction.

Author Ben Montgomery was given unprecedented access to Gatewood’s own diaries, trail journals, and correspondence, and interviewed surviving family members and those she met along her hike, all to answer the question so many asked: Why did she do it? The story of Grandma Gatewood will inspire readers of all ages by illustrating the full power of human spirit and determination. Even those who know of Gatewood don’t know the full story—a story of triumph from pain, rebellion from brutality, hope from suffering. - amazon.com

Keeping on top of household chores can seem utterly impossible when you're struggling with fatigue and pain.  Below you'll find some tips to help you cope.

1.  Aim at cleaning one room at a time rather than the whole house.  If the room is huge, break it down into small areas and make sure to rest by reading or gaming when you feel fatigued.

2.  On a bad day clean only areas that may incorporate poor hygiene.  Such as the toilet, hand sink, kitchen sink, and counter tops

3.  Choose a lightweight vacuum cleaner the next time yours breaks.  If you live in a two story house get one of those broomsticks for upstairs and downstairs so you don't have lug anymore than you have to.

4.  Avoid clutter by getting in the habit of putting things away immediately.  Encourage other family members to do the same.  Throw away things when people aren't looking to clear all that "crap" that is lying around and never used.

5.  Delegate chores you don't have the energy to do.  Kids can throw a load of laundry on, empty waste baskets, or load a dishwasher.

6.  Keep a basket near the bottom of the stairs so that you can carry several items up and down when necessary.

7.  Choose clothes from easy-care fabrics.  Just throw in the wash, dry, and fold.

8.  When your feeling the urge to cook and take care of those you love, make extra portions and store them in the freezer for future use.  This way they can take care of themselves when you need to rest.

9.  If you find it hard to peel fresh vegetables keep a supply of frozen veggies in the freezer.  They have the same nutrient content as their counterparts.

10.  Keep the utensils you use a lot in easy-to-reach places.

Pain and fatigue of fibromyalgia may intensify when holidays pop up.  You can minimalism these effects if you incorporation a few precautions when you begin to feel the first onset of a flare-up.

Apply Heat

Heat from hot water bottle, hot bath or shower, hot pad, or wheat pillow that can be heated in the microwave helps relax muscles thereby relieving pain and stiffness.  For stiff aching hands fill a washbasin with warm water, apply a little bit of olive oil, and massage underwater.

Massage

See if your doctor can order physical therapy.  Numerous studies have pointed to doctor prescribed PT for fibromyalgia.  Patients note 50% less flare-ups when relieving manipulative therapy.  Or, ask partner or friend to help ease these sore muscles and lift our spirits.  

Know your Triggers

Once you've got them labeled do what you can at all cost to eliminate them.  If stress is to blame, step back.  Come to terms that you have an illness and there is nothing wrong with bowing out.  If you can't remove yourself, then at least take a break from time to time and pace yourself.

Get More Sleep

Make sure that you incorporate a rest period each day.  Just you, lying there with some favorite reads or a good movie.  Try getting to bed earlier or sleeping in later on the weekends.  

Adjust Your Exercise

If you think you might have overdone it lately, ease up.  Exercise helps many fibromyalgia suffers.  In fact, most doctors routinely prescribe light activity to ease the pains of fibromyalgia.  If you have difficulty doing simple tasks try incorporating some light yoga to stretch muscles.

Keep Your Mind off the Pain

They say out of site out of mind can ease the firing of pain signals.  Try doing relaxing activities you enjoy. Get out your phone, play that game you enjoy.  Focus on reading more- you can read more than one book at a time!  Grab some titles that interest you and take you away.  Try arts and craft activities or take up writing like me!

What a beautiful, uplifting story.  I have not seen such a well-made production in quite some time, simply memorizing.  

Her legacy is forever linked to that of her husband's, the Prophet Joseph Smith. But who really was Emma Hale Smith? Many years after the death of Joseph, Emma recounts to her daughter her experiences relating to the birth of Mormonism, from magnificent revelations to excruciating persecutions. Discover the remarkable life of an elect lady in Emma Smith - My Story. - Desert Book

There are days I wake up feeling refreshed and crave more sustenance than my usual dietary fare.  It is during these days that I am brought back to the simple art of home cooking made easy. Nothing satisfies an early morning craving than Simple Eggs Over Easy with Fried Potatoes.  

I must admit I do not use Teflon pans any longer.  In fact, much of my cookware is cast iron.  No invasive metal pieces will be proliferating my body anymore as I am on a quest to purge the toxins that may have intensified this illness in the beginning.  

Believe it or not, cast iron cookware is quite easy to assimilate to!  All you need to do is heat the pan on medium/low heat for a minute or two, add a bit of butter, and let it swirl around the pan filling those noticeable grooves.  You're set!  And, yes, you can swirl that egg around just as you do on those toxic Teflon pans!

Here's a simple recipe for those days you want some 'meat' on your bones.

1-2 organic eggs at room temperature preferably
1 medium to large potato
butter
Himalayan salt
Organic pepper

Take your potato and microwave on high 3 minutes.  Allow to cool and slice to 1/4 inch sections.  You may peel it first if you like.  Add butter to cast iron pan that has been heated as stated above.  Add potatoes, salt, and pepper.  Cook, turning until potatoes cast a delightful golden brown hue.  Take pan off stove, rinse with water and wipe with paper towel.  Place back on the stove and add a bit more butter to your liking, swirling pan.  Don't allow butter to brown.  Crack one or two eggs adding a bit more salt and pepper. As edges cook and middle becomes slightly solid, turn over eggs for one minute.  Immediately remove from pan and serve.

As my body begins to heal from lashing me with constant painful flareups, I am tempted to add new foods to my diet.  As I explained on Phase II Finding Relief, your body knows and will actually crave new foods as it begins to reverse.  I do stay constant with the Fibromyalgia Breakfast soup, but at times I crave a simple oatmeal breakfast cereal or eggs over easy near some delicious fried potatoes.  

You'll note that most of these recipes are LOW in carbohydrates. Too many carbohydrates at one meal wreck havoc by taking precious digestive time away from the healing process.  

1/4 cup organic oatmeal
1`/2 cup rice milk
2 tab. raisins
2 tab. sunflower seeds
1 medium banana 
raw honey

Place oatmeal and milk in a bowl.  Microwave on high for one minute.  Set aside.  Slice banana into 1/2 inch slices.  Top oatmeal with banana, raisins, and sunflower seeds.  Drizzle a tad of raw honey on top. Sprinkle a little more rice milk around the edges.  Serve immediately.