One of the most substantial benefits you can add to your daily regimen is to increase your day to day intake of water. Fresh, filtered water expunged of impurities can make a remarkable difference in your overall health. I've personally opted off bottled water due to unknown carcinogens in plastic and have adopted a stainless steel water bottle to house my drink.
How does drinking considerable amount of water become a healthy source of Fibromyalgia Nutrition? The body functions properly when it is replenished with sufficient water and nutrition, this has been noted in fibromyalgia patients especially. Every day you lose water through your breath, perspiration, urine and bowel movements. Optimum re-hydration with water is absolutely necessary for proper fibromyalgia nutrition. Water is pure liquid refreshment and accounts for a large percentage of what makes each of us “human”. The average 150 lb. adult body contains 40 -50 quarts of water. Almost 2/3rd s of our body weight is “water weight”. Our blood is 83% water, muscles 75%, the brain 74%, and bone is 22%.
So how much water should you be drinking each day? Take your body weight and divide by two. That is how many ounces of water you need daily to adequately flush your system, digest and absorb vitamins and nutrients, and detoxify your liver and kidneys.
Increase water intake and notice the following benefits:
* Improve your energy
*Increase your mental and physical performance
*Remove toxins and waste products
*Keep skin healthy and glowing
*Help you lose weight
*Reduce headaches and dizziness
*Allow for proper digestion
*Help to keep you more alkaline
Everyone talks about the physical side of fibromyalgia, but what a lot of non-sufferers and non-believers do not understand is how much we suffer emotionally as well. Going forward, I will refer to these people as the “nons.”
Try having to live with a chronic illness that no one really understands and that some don’t even believe exist. Try living with the fact that even your own spouse, family, and friends are nons and don’t believe in you, or they feel you are a liar or hypochondriac. Try dealing with the stress that comes with not being able to get medications that help you or doctors who listen to you. Try living a life without your family and friends. These are just a few examples of what the nons do not seem to understand about us.
I’ve spent most of my life feeling frustrated, angry, let down, and alone — all due to my illness. I’ve been frustrated because I can’t do the everyday things I need to do to keep up my house and to take care of myself, let alone what I truly enjoy. I feel alone because I can’t get anyone to listen to me. My friends got sick of me forgetting important events or canceling plans at the last minute due to a flare. I feel let down because the medical profession can’t seem to help me. I am angry that my body continually betrays me. Activities that are easy for the nons are almost impossible for us.
Is it any wonder that depression is a frequent symptom of fibromyalgia? Try living a life that at times doesn’t seem worth living. No matter how hard we try, we can’t win. When we are happy, nons steal our joy by putting us down or by reminding us that we are worthless.
I’ve been accused of being lazy and unmotivated. You have no idea how motivated I am and what lengths I’ve gone to to feel better. I’ve seen more doctors and specialists than I can count. I’ve tried almost every form of holistic medicine out there. Some work and some not so much, but I keep trying because I want to be better.
There are quite a few of us who have low or no self-esteem. How can you feel good about yourself when no one else does?
The worst thing I’ve ever been told is that I am a burden. Wow! Talk about a punch to the gut. No one wants to be a burden. But what our spouses, friends, and family don’t understand is that someday, they may be the one who needs help.
What happens if one of them ends up with a chronic illness or disability and they need our help and support? I, of course, would do anything I could to help. But think about it: If you treat me like garbage, how can you honestly expect me to be there for you, especially when you haven’t been for me?
I wish the nons would try to see our side and actually listen to what we are saying. You can still have empathy and compassion for someone even if you do not understand what they are going through. Just look into our eyes and see our pain. It is there. You really don’t have to look hard at all. You just need to look.
While waiting for the nons to come around, seeing a counselor or attending group therapy can be helpful. Joining support groups and patient websites is a way for us to find friendship and comfort with others like us. There are medications for depression that a physician can prescribe. All of these can be helpful to relieve our depression and emotional distress. But honestly, what would really help all of us immensely is a little empathy and compassion from the nons. By: Carrie Anton
Here's one woman's issues with memory loss and how she deals with the daily drudge of digging up memories that can easily be forgotten.
I used to take great pride in the fact that I had a sharp memory. I was the go-to person at work because I had a knack for remembering every little detail.
Fast forward 10 years, and I have trouble remembering names of friends and family. Spelling has become a huge issue for me. How can I forget to spell common words? I can’t tell you how thankful I am for spellcheck.
I feel like all that I do is fall more and more behind because I can’t remember what I must do. I’m overdue on cleaning my house, responding to emails, writing my column, and getting a major work project done. It’s all because I keep starting something then need to stop to do something else that is more important. I have very good intentions but never seem to accomplish half of what I need to do. I also lose track of time. I don’t know where it goes, but I bet I forgot to do something during that time!
I seem to run around in circles and never really accomplish anything. I forget appointments, birthdays, events –you name it, I’ll forget it. I forget to have a lunch ready so I don’t have to run out during work. I hit snooze another time because I forgot I have an early doctor’s appointment.
Writing lists that I forget about later is a big waste of time. I’ve even tried emailing myself but forget to check my account the rest of the day.
I started complaining of memory issues over 10 years ago. I was told it was age-related…in my early 40s! I knew it wasn’t my age, but I got nowhere with my doctors.
Now it’s getting to the point of being very troubling. I try to adapt by taking copious notes at work. My boss frequently tells me I don’t have to write things down, but I DO have to. I know I have a better chance of not remembering something than I have of remembering it. I’m at a loss of what to do about this dilemma.
I leave myself voicemail messages if I really need to remember something. I’ve given up asking others to remind me of things. When they forget, I’m the only one to blame, and it isn’t fair to bring them into my mess. If I lived alone, I’d get a blackboard or message board in every room to remind me.
I just started using a calendar app, but so far I haven’t been very consistent. My goal is to make it a habit. I need to get back on track. Maybe some structure will help.
I use a pillbox to help remind me to take my 17 various medications and supplements each day. I still forget, but not as often as before.
I found that when I don’t get enough sleep, my ability to remember is almost nonexistent. Thinking is a struggle. Add in some brain fog and I might as well just stay in bed. Getting a decent amount of sleep is nearly impossible with fibro, but it is vital for our health and well-being. I’ve started setting an alarm an hour before bedtime to remind me to quit messing around and get ready for bed.
Having your memory fail you can be scary, frustrating, and depressing. Being told it is just your age or that you’re scatterbrained is infuriating. I have a hard time not letting it get to me, but I know that I am not the only person with fibro who is suffering from this. Getting stressed out about it only makes it worse.
But I try to look at the bright side. When I watch a movie or television show, I can’t remember if I’ve seen it before, so everything is new to me! - By Carrie Anton
There are times we need to be reminded that life is not like it once was. This becomes increasingly more meaningful especially after we've had bouts of energy that can be delusional to our minds. These are the times we actually feel more whole, wasting energy in a mad dash to complete things that have been sitting for quite some time.
After these bouts we are locked back into the reality of it all as we wait in anticipation for our bodies to heal. Often, this doesn't come as fast enough, and we beat ourselves up for being so driven.
We are all on our own journeys, some further in healing than others. But, the bottom line is that fibroymalgia will rear its ugly head in all our lives in one way or another. This article reminds us to continue to be gentle and forgiving of ourselves.
I think one of the hardest things that I’ve ever had to do was to say goodbye to the life that I loved. I was never really an extrovert, but I really enjoyed being with people. There are some days now when I feel like I went from being an introvert to a hermit, and I hate it.
I used to love cooking, and I can’t even tell you the last time I cooked a meal. Fibromyalgia (FM) prevents me from standing too long, and the fatigue overwhelms me when I try to help cook. It makes me so sad.
I always enjoyed cleaning my house and making sure it was comfortable for my family and times when we had company. I loved it when my kids had their friends over. It was just joyful to me.
But those days are gone for me; my pain has increased and my energy has dwindled, and I don’t anticipate it coming back. So, to my old life and the person I used to be, I needed to say “goodbye.” It’s not healthy to dwell on what we no longer can do, and who we no longer can be.
So, to my new life and the new person I’m becoming day by day, I say “hello.” Hello to more pain and the ability to be more compassionate. Hello to more fatigue, and the time to be there when someone needs me. Hello to the freedom of time I have to devote to writing, and encouraging others who also are struggling with fibromyalgia.
Ask my husband, and he’ll tell you that I absolutely love anything new and different. I like the latest technology, and seem always to be upgrading. I love moving the furniture around, and trying to see how I can make our space more comfortable and interesting. But THIS new and different? Not liking it at all. Due to incredibly low energy I need to enlist my husband’s help when I need to clean or declutter.
When we moved two years ago, so much of the packing and unpacking was delegated to my husband and family; FM rendered me unable to help much. Even packing one box required at least two hours of lying down. When we moved into our new home 45 minutes away, I made sure the bed was unloaded and set up first.
I miss seeing my friends and family. I understand they have busy lives and their own concerns, and don’t necessarily have the time to be thinking about me and how I’m doing. It really doesn’t take much to pick up the phone and give someone a call or send someone a text or card and just say, “Hey I was thinking about you. How are you today?” But in our busy world, it seems people don’t take the time to do that as often as we’d like. It’s probably because they just don’t think of it. But those of us with FM seem to have nothing but time.
So, it’s very much a reluctant, tearful goodbye to my old life, and a reluctant, tearful hello to my new life. Although I really miss the old me before FM, I’m learning to embrace and enjoy getting to know the new me. -Fibromalgia News Today
Those of us with fibromyalgia have different degrees of symptoms, more or less support from friends and family, different living situations, and various job arrangements some work at home while others leave home and go out to work. We all need to find ways that help us cope on a daily basis, especially since our symptoms can be so erratic.
I would like to share my top coping tips and would love to hear yours.
My fatigue can debilitating at times, so I always ensure I have time in the afternoon to rest and reprieve. I keep a small table next to my bed where I keep the things I need daily: my meds, tissues, water, cellphone, tablet, books, laptop, a journal, and a pen.
I make an effort to go for a 30-minute walk every day to help fight muscle weakness and improve my mood. i also go the gym once a week to increase strength and vitality through a modified lifting program .
Reading is a passion, so I keep various genres around depending on my mood. I find I can then pick up a book within reach. I keep several books bedside depending on my mood and inclination at the moment. I spend time throughout the day in bed with short rest periods to rejuvenate and move on with my day. Hence, why I always share: Good Reads. Every book in Good Reads has been personally read by me.
I am always on a quest for buying clothes that are soft and comfortable. I never wear a bra unless I’m going somewhere important. They cause pain and bondage near my ribs. Comfort is everything and for that reason I wear mostly T-shirts, sweats, and very comfy pajamas as soon as I'm home.
Listening to uplifting music, reading my Bible, and praying daily really helps to keep me centered. When I’m too tired to think or the pain increases I get lost in a good movie. You probably have noticed I share Great Flicks often. These, too, are movies watched personally from Netflix. I find after a good movie on a bad day, my pain lessens.
I found it’s an important fact of life that I accept my limitations and take good care of myself. This can be difficult for Fibros because we often look better than we feel. Sadly, most family and friends are always suggesting we need a little more fun in our lives when all we need is some down time to feel better. Keeping this in mind reminds me to be careful when choosing the best time of day to do something.
Because of this I don’t let other people tell me what I should be doing or not doing to get better. I choose not to let negativity in whenever I can. I also do my best to eat healthy foods, but when I’m exhausted and just grab something easy, I don’t feel guilty about it. And if i don't get all my chores done for the day I tell my self "tomorrow is another day".
What are your top tips for coping?
People with fibromyalgia and those with neuropathic pain often use similar coping strategies against pain, according to a study conducted by Danish scientists. They suggest that, for this reason, the same psychological treatment approach could be applied to both groups of patients.
The study, “A comparison of coping strategies in patients with fibromyalgia, chronic neuropathic pain, and pain-free controls,” published in theScandinavian Journal of Psychology, also found that fibromyalgia patients felt more in control of their pain compared to neuropathic pain patients, especially those using active coping strategies.
Researchers, led by Dr. Lise Gormsen from the Danish Pain Research Center at Aarhus University Hospital, examined the strategies used for coping with pain by fibromyalgia and neuropathic pain patients. They asked 28 fibromyalgia patients, 30 neuropathic pain patients, and 26 pain-free volunteers to complete the Coping Strategy Questionnaire (CSQ) and rate their daily pain.
CSQ is a self-rating scale with 48 questions. It is the most widely used measure of coping with pain among clinicians and researchers. It was first validated in a group of patients with chronic low back pain, followed by other patient groups, including fibromyalgia.
Researchers found that both fibromyalgia and neuropathic pain patients used maladaptive/passive coping strategies against pain, and, surprisingly, also more adaptive/active coping strategies compared to healthy controls.
Active coping strategies include diverting attention, reinterpreting pain, coping self-statements, ignoring pain sensations, and increasing activity level. Passive coping strategies range from catastrophizing to praying or hoping.
The study also showed that fibromyalgia patients who used high levels of passive strategies felt less in control of their pain that those who tended to shy away from passive strategies. This was not seen in neuropathy pain patients.
The authors concluded that, for clinical practice and especially for fibromyalgia patients, “passive coping strategies should be restructured into active ones.”
Neuropathy pain arises as a direct consequence of an injury or a disease affecting the sensory system. It is characterized by localized hypersensitivity in and around the area of the damaged nervous system. Hypersensitivity and spontaneous pain are also seen in people with fibromyalgia, however, pain in these people is more generalized and not confined to a certain body part. - shared from Fibromyalgia News Today
Many people find fibromyalgia help through natural treatments — about 90 percent of those with fibromyalgia have tried some form of them. Because there are few clinical studies on most of these treatments, the only way to see if any work for you is to try them. Talk to your doctor about what might be most appropriate for you.
Vitamin D as Fibromyalgia Treatment
Both vitamin D and magnesium levels have been found to be low in people with fibromyalgia, but as of yet there is no evidence that taking vitamin supplements are an effective fibromyalgia treatment. Vitamin D, known as the sunshine vitamin, does have some effects on nerve and muscle function, and some studies have suggested that low levels of vitamin D may be associated with chronic pain of fibromyalgia. In a small clinical study published online in the January 2012 issue of Pain Medicine, fibromyalgia symptoms improved in 30 women after 8 weeks of vitamin D supplementation. However, other researchers have failed to find any association between fibromyalgia and vitamin D levels.
Help From Acupuncture
Acupuncture is one of the oldest forms of treatment for chronic pain and is based on ancient Chinese medical practices. There have been several studies on the usefulness of acupuncture in treating the symptoms of fibromyalgia. Three studies support the use of acupuncture combined with a pulsed electric current, a treatment called electroacupuncture. Although this fibromyalgia treatment seems to relieve pain, the results are not long-lasting.
SAMe is a naturally occurring substance throughout the body and involved in many of the body’s processes, its role as a pain reliever has been studied. SAMe has been shown to relieve depression and the chronic pain associated with osteoarthritis. Some studies show that taking SAMe may reduce fibromyalgia symptoms of pain, fatigue, and stiffness. The studies supporting the use of SAMe for fibromyalgia help are small, and not all have found a benefit. More research is needed. SAMe is not found in food, but can be taken as a supplement in the form of a tablet.
Massage therapy is another alternative pain treatment that is one of the most commonly tried for fibromyalgia. The benefits of massage are hard to demonstrate in a clinical study, but it does seem to be helpful for many types of muscle pain, including fibromyalgia. Massage is generally safe. It may certainly relieve tightness and promote relaxation, but it is not likely to provide any long-term fibromyalgia help.
Capsaicin comes from pepper plants and is considered a natural pain reliever. It’s the active ingredient in a variety of over-the-counter sprays and lotions. When applied to a painful area of the body, it stimulates the release of a body chemical called substance P. As substance P is depleted, the pain sensation seems to decrease. Capsaicin has been used for chronic pain in diabetes, cancer, and cluster headaches. It may also temporarily relieve fibromyalgia pain.
Biofeedback is an alternative therapy that uses the mind-body connection to help you learn to control your chronic pain with the power of your mind. The feedback may come in the form of muscle tension, skin temperature, or brain wave measurements. Biofeedback is helpful for many painful conditions when it is used along with other therapies. There are not enough good studies to say for sure whether biofeedback is an effective fibromyalgia treatment yet.
Chiropractic medicine is an alternative form of treatment that uses spinal manipulation and realignment to relieve pain, improve function, and promote natural healing. Chiropractic has been studied in many chronic pain conditions. Most studies suggest it may be effective for relief of back, neck, or headache pain. As far as fibromyalgia help, the National Institutes of Health state there is insufficient evidence to recommend it.
Melatonin is a natural hormone found in the body, thought to be involved in promoting sleep. Melatonin in pill form is often used as a sleep aid, but it has also been used for depression, chronic fatigue, and fibromyalgia. Again, the experts say there is not enough evidence to support its use for the chronic pain of fibromyalgia. However, many people do get fibromyalgia help from natural and alternative treatments despite the lack of research support. If you want to try one of these fibromyalgia treatments, always check with your doctor first.
Affirmations work wonders. They calm your body, release stress and give you large doses of confidence and happiness. Especially positive affirmations before you sleep!
Affirmations are positive thoughts and affirmative beliefs. They are in the first person present tense – me, myself and I – and you say repeat over and over to yourself. You can whisper them. You can say them loud. You can write them and read them. You can think them.
But what is an the essential for sound sleep? Bedtime affirmations
Here are three reasons to adopt them starting tonight.–
1. They are the perfect closure to your day. Whether it turned out to be a stellar day or a bad one, it’s over and recognizing that and letting the excitement melt away is essential to get the rest you need.
2. They emphasize what’s important to your mind and calm the chatter of doubts, second guessing and worrying.
3. They induce peace, inner calm, and gratitude, the three emotions that will induce restful sleep.
Affirmations are very personal, so you need to create your own. The only rule is to believe them as you say them, and to repeat them 2 or 3 times until you get the calming effect. You may write down specific incidents that happened that day, or a general "catch all" affirmation such as:
1. I have done my BEST for today.
2. I have earned my REST for tonight.
3. I have put my LOVE into all my deeds.
4. I have used KINDNESS in all my thoughts.
5. I close this day with PURE JOY and now drift into SOUND ASLEEP.
So dust off that journal if you haven't entered lately, and begin this process tonight. Promise yourself you will follow through with this new adventure for 30 days to see the benefits.
Ever heard of a Himalayan salt lamp? In a world overrun with stress and anxiety, these uncomplicated, natural household objects are making in impact on society in a big way.
Everything around us emits ions, both positive and negative. Do you notice how being outdoors or camping can give you more energy and make you feel rejuvenated? That’s because there are no positive ions, which are emitted by the vast amounts of technology surrounding us, like our cellphones, laptops, and televisions. These ions cause trauma and chemical imbalances in our bodies, and too many could lead to crippling anxiety and apprehension.
Enter the Himalayan salt lamp. How could this simple mineral possibly bolster your health and lower your anxiety levels? We’ll show you.
1. They counter positive ions
These lamps emit boundless amounts of negative ions, effectively countering the bombardment of positive ones that surround us. The bigger the lamp, the more positive ions it emits. So pick a large one, or a lot of small ones, and evenly displace them around your house.
2. They make you healthier
The negative ions not only counter positive ones, but also make you healthier. The rocks contains up to 84 trace minerals that your body needs. It also strengthens your bones, regulates your body pH, and balances the water content in your body.
3. They give you energy
The lamp’s negative ions increase oxygen flow to the brain, says WebMD. This combats lethargy, gives you more energy, and causes you to be more alert and responsive to your surroundings.
4. They clean the air around you
Besides sweeping the air for positive ions, the negative ions negate the radioactive waves emitted by our electrical devices, and furthermore protects us from airborne toxicities and any sort of bacterium that could be floating around us.
5. They fight disease
The “electric smog,” or the cloud of radiation that comes from your devices is known to cause cancer, and your negative ions neutralize that. They likewise lower high blood pressure, reducing the chance of heart attacks and strokes.
6. They help you sleep
The best place for a Himalayan salt lamp is in the bedroom. It’s numerous health benefits make you fall asleep easier, and cause you to feel healthy and energized when you wake up. The constant intake of negative ions makes your slumber less fitful, and helps you get more out of your rest.
-shared from Shareably
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Valerie utilizes an extensive amount of research producing this blog. Categories are purposely set up in stages, rather than topics, so you can easily implement one step at a time.