​One of the biggest challenges women face is learning how to care for themselves while caring for others. It requires a delicate balance between what often feels like polar opposites. I’ve spent a lifetime studying self-care. And I’ve come to the conclusion that good self-care is the single most important aspect of our health, period.

The programming of self-sacrifice leads ultimately to health-destroying sentiments, such as guilt, resentment, anger, and other emotions linked to high levels of stress hormones. Self-sacrifice feels wrong to us on a soul level—our spirit gravitates naturally to joy and happiness.

That’s why self-sacrifice ultimately makes us sick and keeps us stuck in dead-end situations—and why its opposite, self-care, is so essential to living a happy, healthy life. How well we care for ourselves as adult women is determined in part by how well our mothers cared for us (and themselves). Ultimately, however, it’s our responsibility to learn how to optimally care for ourselves regardless of what happened (or didn’t) with our mothers. We refine this process throughout our entire lives.

The key is knowing in your heart that the best way you can care for others is by caring for yourself. I know this requires a paradigm shift for many of you!

Despite what you’ve been brought up to believe, caring for oneself is not an example of a zero sum model (where your gain is someone else’s loss).

Everyone benefits from a woman who knows how to care for herself.

Self-care sustains and enhances the health of all those around you. The flight attendants are right when they say: You have to secure your own oxygen mask before assisting others.

Seven Easy Steps to Better Self-Care

Here’s a simple, up-to-date blueprint for enhancing your health through self-care:

Step 1. Tap into the stream of healing energy regularly.

Your body is connected to a healing stream of energy (also known as chi, prana, light, Source, and God) that you can absorb at will. All you need to do is be aware of it and be open to receive it! This is the basis for the healing power of prayer.

My favorite prayer service is Silent Unity. Silent Unity has volunteers who will pray with you and then pray continuously for 30 days. Tell the volunteer your concerns by phone or email, any hour of the day or night, and they will pray with you.  

Another particularly powerful way to absorb this healing energy is through Divine Love petitions as taught by Robert Fritchie, founder of www.worldserviceinstitute.org. Divine Love is the most powerful energy in the universe. You receive it into your body through your thymus gland, located just below your sternum.

To do a quick Divine Love petition for yourself, sit with arms and legs uncrossed. Now say the following petition out loud:

With my Spirit, and the angels help, I focus Divine Love throughout my system. I ask my Spirit to identify every situation and cause that separates me from the Creator. I release to the Creator all of these situations and causes. I ask that the Creator heal my system according to the Divine will. 

Now, close your mouth, draw in your breath through your nose. Hold it for several seconds. And pulse it out through your nose like you’re blowing your nose. That releases the petition. Throughout the day stay connected to the Divine by saying “I accept Divine Love.”  This practice – which is free to anyone- has been associated with many well-documented physical and emotional healings that conventional medicine cannot explain.

Step 2. Know that you are your own best mother.

Treat yourself like an ideal mother would by talking to yourself in a wonderful, nurturing way and providing for yourself that which you wish you had received from your own mother. For example, say to yourself, “Darling, I see that you’re tired. Why don’t you lie down and take a nice nap. When you get up, we’ll have a nice cup of hot tea” or “I see that you need a break. How about a nice hot bath and a good book.” You get the picture.

Step 3. Do something pleasurable each and every day.

Taking time for pleasure and fun decreases the stress hormones cortisol and adrenalin, which, over time, are responsible for heart disease, cancer, and most chronic diseases such as arthritis and high blood pressure. Plus when you take time for enjoyment, you’ll be able to approach arduous tasks with more energy and a better outlook.

Step 4. Breathe deeply and fully on a regular basis.

Breathing in fully through your nose instantly engages the rest and restore parasympathetic nervous system and helps the body metabolize stress hormones. Put Post-it notes on your phone, your computer, and your bathroom mirror. Write BREATHE in beautiful letters that uplift and remind you to breathe fully.

Step 5. Get support for self-care.

Find a self-care buddy and agree that each of you will hold the other accountable for taking care of herself. Start with my suggestions and add your own ideas. Brag to each other about how well you’re doing and especially how well you are caring for yourself. Plan to call your friend whenever you start to slip into over-care of others.

Step 6. Use the incredible power of no.

When someone asks you to do something you don’t really want to do, say NO! This is especially important if saying “no” makes you feel guilty or unworthy. In most cases this means you’re letting the needs of others overshadow your own. Only you know how much you can handle without over-committing. Over time, you’ll strengthen your “no” muscle and also attract friends who support your need to set healthy boundaries. Remember, saying “no” to someone else usually means saying “yes” to yourself!

Step 7. Don’t wait for permission to start taking care of yourself.

Believe me, no one is going to give it to you, although I know how much you desperately want someone to do so! How well I remember being on call in the hospital watching the nurses give each other breaks. I yearned for one of my colleagues to give me permission to take a break after being up all night. But no one did because the culture of medicine (particularly a surgical specialty) is so macho. I ended up with a huge breast abscess that dissected into my chest wall while I was trying to nurse my first daughter and work full-time. I learned a huge lesson about self-care—and also destroyed my ability to nurse my second child from both breasts!

Taking care of yourself regularly takes courage in our society. Far too many women get sick because it’s the only socially acceptable way to get the self-care they require. I think we can do better, don’t you?

Prepare to be called “selfish” when you start taking better care of yourself. And when someone calls you that, celebrate! (Then call your self-care buddy to brag about it!) After all, taking care of yourself is prevention at the most fundamental level. And it sure beats getting sick. (For those of you who claim that you don’t have time to take care of yourself, think again. Do you really have time to get sick? And will dying prematurely really be the best way to take care of your loved ones?)

Your Body, Your TempleAs you may know by now, you are a Soul. You are not your body. But you do have a body. And it is your job to take care of that body until you leave it. The same way you take care of your house or your car. This is your responsibility—it doesn’t belong to your doctor, your spouse, or your mother. It’s that simple.

Taking care of your body means, first and foremost, having a healthy belief system about what’s possible physically—especially as you move through time. And, you must engage in the physical activities necessary to maintain your physical self.

6 More Ways to Care for Yourself

1. Change your beliefs. Optimal care of your body begins with your beliefs. Every thought you think is accompanied by biochemical signals that move throughout your body. Serotonin, dopamine, and epinephrine are neurotransmitters that affect all areas of your body, and their production is based on what you think and feel. Stressful thoughts filled with anger, fear, or sadness increase stress-hormone levels in your body, which ultimately leads to cellular inflammation—the root cause of osteoporosis, depression, diabetes, heart disease, arthritis, and cancer. But this isn’t the only way your thoughts affect your health. They can literally determine which genes get expressed! It’s important to know and believe that your body was designed for health, vitality, and well-being for your entire life.

1. Treat yourself like a precious child. Self care is something that our society does not reward us for. In fact, it is often looked down on when someone, especially a woman, takes care of herself. I was reminded of this recently when I was watching my granddaughter, Penelope.   I was cleaning up the living room and realized that she was hungry.  So of course I stopped to take care of her — I would never starve my granddaughter.  Yet, I have certainly done this to myself!  Learning to treat ourselves the way we would a precious child connects us with our Divinity. You can practice this by doing simple things such as using the rest room when you have the urge, or eating when you are hungry and stopping when you are full. It also helps to set out a meal for yourself on a plate and actually sit down and enjoy it versus eating on the run while in your car or standing at the kitchen counter.

1. See your body as a temple for your soul. We are beings of light.  Our bodies are the densest, darkest matter.  When you see your body as a temple for your soul and treat it with love, and kindness and respect, you are bringing light into the darkest area.

1. Make gravity work for you. Sitting for more than six hours a day increases your risk of disease including heart attack, stroke, diabetes, obesity, and cancer. In fact, even if you exercise regularly, prolonged sitting cancels out a lot of the good effects. Standing all day is not the answer. The answer is moving your body through the gravitational field of the earth. Every time you move your body through gravity your body goes through thousands of minute physiologic changes in blood pressure, fluid exchange, hormone secretion, and stresses on bones and joints that help ensure health. So, if you sit at a desk, get up at least six times per hour. But if you can, it’s always best to add in something more such as stretching, knee bends or even squats. And remember, since the soul knows no timeline, it’s never too late to try some activity you have always wanted to do – dance, ride horses, ski, hike – whatever will keep you moving.

1. Take Care of Your Fascia. Fascia is the connective tissue that runs throughout your body. It connects skin to muscle and muscle to bone and every organ in the body. Our fascial network is a secondary nervous system. It can become dense, scarred, and thickened as a result of physical, emotional, or mental stress. Working your fascia regularly through body work, resistance flexibility, yoga, and other exercises can help you release old patterns that are stored there.

1. Feel Your Human Emotions. Being a spiritual being on a human journey requires that we feel human emotions. But, with spiritual practices becoming very popular, so too is the practice of taking a “spiritual bypass” to avoid dealing with painful feelings, unresolved wounds and developmental needs. A spiritual bypass looks something like this: “It’s all good.” “Everything happens for a reason.”  “Spiritual people don’t cry or have negative feelings.” “If you feel sad, you’re not spiritual enough.” While this may seem better than using alcohol or drugs, it has the same effect. Being a human being on a spiritual path requires that you are present in each moment for all of your feelings without letting those feelings define you.  Now, this does not mean that you want to stay in a perpetual state of anger, victimhood, grief or sadness.  These emotions lower your vibration.  It simply means you allow your emotions to surface and embrace them fully without judgment, and then allow full expression of those emotions safely.  That is the only way to deal with them successfully. Your soul actually learns from this process of deep awareness and release. (Every other approach — drugs, alcohol, spiritual bypass — just digs them in deeper.)  - Dr. Christiane Northrup

At this point in time I'm certain you noticed a direct correlation on your well-being and your body's response to pain.  When you are in a state of euphoria, your body compensates and enhances your pain mechanism reducing flare ups.  Living in chronic pain can be overwhelming some days, but there are steps you have at your fingertips to reduce these occurrences.

 Many fibromyalgia patients have a history of chronic stress, often due to overloading their schedules and taking on too much responsibility for other people such as family members. A high number of fibromyalgia patients are young women who have “Type A” personalities and who lead ambitious, busy, 
stressful lives. Men with fibromyalgia often have worked in jobs that have resulted in physical job-related stress.

For fibromyalgia patients, stress can also make the condition worse and can trigger particular physical symptoms. People who suffer from fibromyalgia often have trouble knowing their personal limitations, which can make it hard for them to know when they are in danger of overexerting themselves. When fibromyalgia patients physically overexert themselves, this can often lead to increased stress, which results in increased pain. 

A vicious cycle can easily develop because pain can lead to more stress, which, in turn, can lead to more pain. For this reason, stress management is a key factor in alleviating fibromyalgia flare ups.  In order to do so, we must learn to relax, and learning comes easily if you understand Deep Belly Breathing.  Deep breathing can clarify your mind, and get you back to center stage quickly.  It can be done THROUGHOUT 
the day, EVERY DAY.  Follow the guided steps below and seek peace again.

Begin by getting yourself some stickers, such as those rounded bingo stickers.  Find your favorite color.  That rounded marker will be your best friend in upcoming weeks.  Begin placing those rounded markers throughout your life.  On your dash, computer, kitchen stove, door way, and such will remind you when and 
where to do your Deep Belly Breathing.  This little indicator will make your thoughts shut down for the moment as you begin a few deep breaths.  The most amazing thing is this little exercise will bring you immediate relief.  Go ahead, give it a shot, and regain clarity.

Deep Belly Breathing Guided Practice

1.  Begin by lying in a comfortable position away from family and friends.
2.  Place one hand on your chest and one on our stomach.
3.  Breathe, notice if you are a chest breather.  If so, you are harboring stress daily and not letting the body let go.  Breathe deeper until you feel your stomach rising.  This is the essence of Deep Belly Breathing.  Take note and breathe this deep when you do the exercise elsewhere.
4.  Inhale for the count of five and exhale slowly to the count of ten.  Breathe in and out slowly, deeply, evenly.  
5.  Repeat four times.
6. During this exercise get a favorite image: a beach, the woods, a field of flowers, Paris.  Place yourself there while breathing.
7.  Imagine the waves or wind taking out the stress each time you exhale depending on your place of choice.

*Do this anywhere.  When you look at your sticker, and feel stress, begin to breathe and imagine.........

I don't know about you, but I can attest that stomach issues have plagued me these last two years.  Despite my diligence to ensuring I have a high-quality natural diet, I still find acid residue and bloating to be a bit of a problem. It may not surprise you that 50% of fibromyalgia sufferers are plagued to stomach complaints.  I have noticed when I incorporate more foods of certain vegetables and smoothies into my died, that this issue becomes obsolete.  What I've found are these specific foods form the Alkaline Diet.  

It is no coincidence that the rapidly growing numbers of cancer, cardiovascular disease and diabetes correlate almost exactly with the rise in consumption of acid forming foods such as sugars, trans fats, fast food, refined food and white breads. At the same time our consumption of fresh, life giving foods such as vegetables and essential fatty acids has decreased dramatically, making way for convenience and a generation hooked on sugary treats.

Becoming Alkaline
This is not as difficult or as technical as it sounds. When we talk about starting an alkaline diet we are referring to consuming those foods and drink which have an alkaline effect on the body. This effect is based upon the mineral content of the food and therefore the alkaline or acid effect this has on the pH of the body. Some foods have an acidifying effect (usually those containing sugars, trans fats, dairy, preservatives, sweeteners, chemicals etc), whereas others have an alkaline effect. Conveniently for us, it just so happens that the foods that contain alkaline minerals (and leave an alkaline effect) are all the foods we already know are good for us: low sugar foods, fresh alkaline vegetables, nuts, seeds, salads, sea vegetables, water rich foods etc. And for the foods that contain minerals that have an acidic effect? You guessed it, sweets, alcohol, trans fats, meats, dairy, pizza, cola, biscuits, chips, white breads and pastas, refined foods, processed foods etc.

Of course, everybody is different - but most of us should aim to eat 70-80% alkaline forming foods and a maximum of 20-30% acid forming foods.
​
This does not have to be measured in calories, grams or anything technical, just look at your plate! Is 70% of the food on it alkalising? And for the other 30%? You can do with this what you like (how acid is up to you - dependent upon the results you want), but feel free to go for some oily fish, wholemeal pasta or wild rice for example.

So What Are Alkaline Foods?

​In fact, the best way to get started is to download and print off the following chart.  Place it on the front of your refrigerator.  When your stomach gets in a uproar, incorporate only alkaline foods.  After you begin to feel well adjust your daily diet and try to aim for 70% alkaline foods on your plate.

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.

S-adenosylmethionine (SAMe)
 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
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 Application
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
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 Manipulation
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 Hormone
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.

Research suggests that 5-HTP can improve symptoms of fibromyalgia, including pain, anxiety, morning stiffness, and fatigue. Many people with fibromyalgia have low levels of serotonin, and doctors often prescribe antidepressants. Like antidepressants, 5-HTP raises levels of serotonin in the brain. 

5-HTP (5-Hydroxytryptophan) is a building block of serotonin. Serotonin is a powerful brain chemical, and serotonin levels are thought to play a significant role in fibromyalgia pain. Serotonin levels are also associated with depression and sleep.
​
For those with fibromyalgia, 5-HTP may help to increase deep sleep and reduce pain. In one study published in the Alternative Medicine Review, researchers reported that supplementation with 5-HTP may improve symptoms of depression, anxiety, insomnia, and fibromyalgia pain.  Unfortunately, it is a hit or miss as usual.  Some do well, and some experience little relief. Nonetheless, it is worth looking into and mentioning to your primary care physician.  

You can’t get 5-HTP from food. The amino acid tryptophan, which the body uses to make 5-HTP, can be found in turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnip and collard greens, and seaweed. 5 -HTP is a dietary supplement derived from the amino acid tryptophan. It is a precursor of the neurotransmitter serotonin and the hormone melatonin. Serotonin, as a brain chemical, is associated with pain levels, sleep, and mood. Each of these things plays a factor in the fibromyalgia profile.
.Health care professionals generally recommend 50 mg of 5-HTP taken 1 to 3 times per day. Some studies have used higher doses, but because 5-HTP can be toxic at high doses, you should talk to your health care provider before raising the dose. Your health care provider can help determine the right dose for you.
For anxiety or depression, the dose is 150 to 300 mg daily.

Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of your health care provider.

 Cortisol is normally produced by the adrenal glands, located just above the kidneys. It belongs to a class of hormones called glucocorticoids, which affect almost every organ and tissue in the body. Scientists think that cortisol has possibly hundreds of effects in the body. Cortisol's most important job is to help the body respond to stress. Among its other vital tasks, cortisol:

• helps maintain blood pressure and cardiovascular function;
• helps slow the immune systems inflammatory response;
• helps balance the effects of insulin in breaking down sugar for energy; and
• helps regulate the metabolism of proteins, carbohydrates, and fats.

The symptoms of adrenal insufficiency usually begin gradually. Chronic, worsening fatigue and muscle weakness, loss of appetite, and weight loss are characteristic of the disease. Nausea, vomiting, and diarrhea occur in about 50 percent of cases. Blood pressure is low and falls further when standing, causing dizziness or fainting.  Furthermore, low cortisol levels will cause allergies, unexplained hair loss, and abnormal hair growth.  

In treatment an individual's cortisol levels can be measured by the cortrosyn stimulation test.  If the adrenal gland cannot respond appropriately to this natural stimulation that mimics the adrenal gland, then cortisol deficiency is usually the culprit.  There are medicinal therapies available such as Cortef to rebuild adrenal glands.

There are also natural food alternatives that can help build up adrenal function. Many of the natural food sources are found throughout the archives of this blog.  When we go for long periods without food, our adrenal glands work hard to release more cortisol and adrenaline, to try to maintain the body’s normal functioning. When our blood sugar dips for extended periods, this creates a stress reaction, taxing the adrenals. It’s important to know that our body always needs energy, even when we are sleeping. Cortisol works to moderate blood sugar in between meals and at night, so regulating our cortisol levels by eating timely, healthy meals and snacks is key.

Check out Dr. Lam's Adrenal Diet.

If you suffer from fibromyalgia you may find yourself more concerned with your memory and thinking problems than with the physical pain. After all, living in pain every day builds up a sense of tolerance. It's all the other symptoms that get in the way.  Many fibro patients experience memory problems (both short-term and long-term) as well as difficulty with attention, trouble finding the right words (when your mouth lags with a thought), or other forms of cognitive impairment. Some refer to this as “Fibro Fog.”

Did you know fibromyalgia patients, in general, perform worse in cognitive testing against those with little education or age-related mental impairment. In one example, fibro patients were able to recall fewer words from a list. Other testing was done on vocabulary and verbal fluency, including one that monitored the groups ability to recall words beginning with a specific letter. The conclusion from the test results was that fibro patients do possess cognitive dysfunction. In fact, the cognitive abilities of the fibromyalgia patients studied were equivalent to the cognitive abilities of non-fibro patients 20 years older. 

The only symptom of fibromyalgia that was found to relate to an individual’s cognitive ability was pain and how that pain influenced patients. More research needs to done before we know if pain management influences cognitive function or if a diminished cognitive ability makes it more difficult to manage pain.

The study also analyzed how much cognitive decline the participants were aware of, their awareness of cognitive ability. Patients with fibromyalgia generally felt as if they had experienced more cognitive decline than others in the study. Having to perform these memory tests also made those with fibro more anxious. Interestingly, those with fibromyalgia more accurately assessed their own level of decline.

It seems the cognitive complaints given by fibromyalgia patients are not due to a psychiatric disorder or to most of the other fibromyalgia symptoms. The study shows that when doctors are able to determine the exact relationship between pain and cognitive function, it will change the way we treat these two fibro symptoms.

By following this blog you've already made a health-conscious decision.  Try as many natural therapies as you can to keep your body well-tuned and prohibit these nasty side effects of fibromyalgia.  

Common food allergies or sensitivities are most common in consuming one of the following foods:

• Dairy
• Corn (including corn syrup and pop corn)
• Gluten
• Soy
• Night Shade foods (potatoes, peppers, tomatoes, tobacco, and eggplant)

Often, by eliminating one or more of these foods for 8 weeks and slowly reintroducing them, you can feel the effects of the culprit immediately.  Then simply keep them from your diet fare for a more carefree style of living with less flare ups. 

But sometimes you may need to test other offending foods to see if they may be contributing to the pain cycle.  By using Dr. Coca's Pulse test, you can go a bit deeper and try to pinpoint other sensitivities in your diet.  Make sure you keep a food diary of each food tested as Fibro Fog may have you testing various foods twice!

His method was simple, check your pulse rate at precise times several times before and after digesting a single food item and look for an increase in pulse rate. This could be a long process to test all possible offending foods, but well worth it!

Get a small piece of the food that you want to check and sit at a table. Rest for a few minutes to allow your pulse rate to drop. Then check your pulse at your wrist for a full minute (time it with the second hand of a clock or watch or use the minutes on a digital clock) and count how many beats you feel. Once you have your resting pulse rate, put the piece of food on your tongue (only one type of food at a time) and keep it there for at least 30 seconds before you check your pulse rate again for a full minute with the food staying on your tongue the entire time.  

If your pulse increases 4 or more beats per minute (3 if you have type O blood), the food is causing a stress response because it is an irritant to you. Don’t swallow that food!

The original pulse test in 1956 asked you to chew and swallow food.  It is believed this is no longer needed.  

You can repeat this test with another food once your pulse has returned to its resting rate.

If your fibromyalgia onset was triggered by emotional trauma then EMDR (Eye Movement Desensitization and Reprocessing therapy may be an option to explore.  This therapy involves the patient thinking and talking about the trauma while simultaneously tracking the therapist's finger as it moves back and forth across the patient's visual field.  The theory is that the side-to-side eye movement helps the brain to process the emotions associated with trauma.  

EMDR seems to have a direct effect on the way that the brain processes information. Normal information processing is resumed, so following a successful EMDR session, a person no longer relives the images, sounds, and feelings when the event is brought to mind. You still remember what happened, but it is less upsetting. Many types of therapy have similar goals. However, EMDR appears to be similar to what occurs naturally during dreaming or REM (rapid eye movement) sleep. Therefore, EMDR can be thought of as a physiologically based therapy that helps a person see disturbing material in a new and less distressing way.

The amount of time the complete treatment will take depends upon the history of the client. Complete treatment of the targets involves a three pronged protocol (1-past memories, 2-present disturbance, 3-future actions), and are needed to alleviate the symptoms and address the complete clinical picture. The goal of EMDR therapy is to process completely the experiences that are causing problems, and to include new ones that are needed for full health. "Processing" does not mean talking about it. "Processing" means setting up a learning state that will allow experiences that are causing problems to be "digested" and stored appropriately in your brain. That means that what is useful to you from an experience will be learned, and stored with appropriate emotions in your brain, and be able to guide you in positive ways in the future. The inappropriate emotions, beliefs, and body sensations will be discarded. Negative emotions, feelings and behaviors are generally caused by unresolved earlier experiences that are pushing you in the wrong directions. The goal of EMDR therapy is to leave you with the emotions, understanding, and perspectives that will lead to healthy and useful behaviors and interactions.

Finding ways to guide yourself into the relaxation response and address the long-term effects of trauma are key elements in treating fibromyalgia.  What may work for one person, may not for another.  That is why it is important to survey many alternate treatments to gain a better quality of life.  

Cranioscaral therapy is a manual therapy technique developed from the osteopathic medical tradition almost 100 years ago. Dr. John Upledger further developed this unique technique.  The premise of this therapy is that fluid around the brain and spinal cord, cerebrospinal fluid, has rhythmic pulsations.  These pulsations can be be altered by a therapist who places their hands at the base of the skull and spine using gentle manipulations.  

Using a soft touch generally no greater than 5 grams, or about the weight of a nickel, practitioners release restrictions in the craniosacral system to improve the functioning of the central nervous system.

By complementing the body's natural healing processes, CST is increasingly used as a preventive health measure for its ability to bolster resistance to disease, and is effective for a wide range of medical problems associated with pain and dysfunction, including:

• Migraine Headaches
• Chronic Neck and Back Pain
• Motor-Coordination Impairments
• Colic
• Autism
• Central Nervous System Disorders
• Orthopedic Problems
• Concussions and Traumatic Brain Injuries
• Spinal Cord Injuries
• Scoliosis
• Infantile Disorders
• Learning Disabilities
• Chronic Fatigue
• Emotional Difficulties
• Stress and Tension-Related Problems
• Fibromyalgia and other Connective-Tissue Disorders
• Temporomandibular Joint Syndrome (TMJ)
• Neurovascular or Immune Disorders
• Post-Traumatic Stress Disorder
• Post-Surgical Dysfunction