If you have fibromyalgia, there are some wonderful ways to get relief fast by learning to reduce symptoms of fibromyalgia to begin with. Fibromyalgia is becoming more widespread as time goes by and people are on more medications for this disease than ever before. The problem is, fibromyalgia’s symptoms can be treated with prescription medication, but reducing the symptoms that induce fibromyalgia is what really needs to be fixed to start with. Then, the need for medications that only “bandaid” the symptoms wouldn’t be as necessary. Read on to find the top 9 things you can do to reduce symptoms of fibromyalgia, and what you can do to get relief fast.
Doctors have proven that reducing stress is one of the most significant ways to reduce symptoms of fibromyalgia. For starters, fibromyalgia’s pain is actually caused by physical and emotional stresses in the body that send signals to a patient’s nerves that end up causing pain. Try to reduce stress however possible. I don’t have fibromyalgia, but do have a couple of friends and one cousin that does. They all find that reducing stress helps greatly. Exercises such as yoga, journaling, light walking, and meditation all help. Reading, taking a hot bath, and getting plenty of down time is also key.
2. Keep a to-do List
One side effect of having fibromyalgia is the brain fog associated with the disease. Many people forget things and just can’t seem to focus no matter how hard they try. Many patients note that they often feel like they’re in a depressed foggy state of mind in general. This is a symptom of fibromyalgia, but it has been proven that keeping a to do list and writing things down not only helps you remember things, but can also improve your brain’s ability to focus more often. Keep a notebook with you, make a list on your phone, whatever it takes, but just make sure to start keeping a list. You’ll not only remember things better, but reduce the symptom to start with!
3. Implement Warm Baths
To help reduce the pain associated with fibromyalgia, try taking hot baths with Epsom salt. Epsom salt is a great source of the mineral magnesium, which is excellent for not only reducing stress, but also pain. Many athletes use it in a hot bath, and hot water in general is very therapeutic for the body and mind. Soak about 1 cup of salts into a full bath tub full of water and soak at least 30 minutes. You get a bonus if you light some candles for a super relaxing spa-like treat!
4. Go Easy on the Coffee
While one cup of coffee is okay for fibromyalgia patients, any excess caffeine can create problems. To offset this issue, be sure that you go easy with coffee and caffeine. Reach for decaf if you want a cup in the afternoon or more than one cup in the morning. On the other hand, green tea can actually help with pain symptoms associated with fibromyalgia, and it has added antioxidants that are great for your whole body.
5. Stay Active
Many people with fibromyalgia suffer so much pain they feel they’ll be bedridden for the rest of their life and simply just want to lie down. However, like people with arthritis, symptoms are greatly reduced in people who stay active. If exercise is too painful, incorporate house chores, cooking, stretching, or simply walking around the block. Anything you can do to keep your muscles active in a gentle way will help offset the pain from fibromyalgia. When muscles aren’t active, inflammation can set in, which leads to pain. While rest is important, movement is even more important.
6. Leave Your Work at Work
Bringing your work home with you or working extended hours will stress you out and exhaust you. You need to create a healthy work environment and a balanced work schedule to reduce stress. If you work outside the home, do your 8 hours at the office or your normal shift and leave when it’s over. Don’t stay past the designated time because over a period of time, this process taxes your system and exacerbates your symptoms. Your stress will be greatly reduced when you get on a normal work routine and come home free of issues with work on your mind. Your family will also appreciate having your full attention. If you work at home, create a work schedule, just like you would in the office. Work your hours and then stop when it’s time to stop. Set timers if you have to, but keeping a healthy work schedule is key to reducing stress that leads to pain.
7. Get Enough Sleep
While movement and reducing stress are important, so is getting enough sleep. There’s not much sleep can’t do! Pain reduction is far greater when you get enough shut eye each night. Be sure you clock in 7-8 hours, and if you need 9 or 10, don’t feel guilty. Get enough rest each night so that you wake up pain free in the morning. When this becomes consistent, you’ll see results faster and more efficiently.
8. Try Apple Cider Vinegar
While this may sound like an old wives’ tale, trust me- apple cider vinegar is a miracle worker for pain! Try adding 1 tablespoon to a glass of tea or water and sweeten with a little stevia and lemon. Drink it daily over ice and you’ll see how much pain is reduced quickly. Drink this twice a day if you need to. Apple cider vinegar has been proven to reduce stress, pain with people with arthritis, and even helps with digestion and enhancing your energy. Buy it raw and organic most importantly, and always buy from a trusted brand. I like Bragg’s brand.
9. Eat an anti-inflammatory Diet
Lastly, everything I’ve mentioned thus far won’t do near as much as eating an anti-inflammatory diet will. Your body needs healthy fats from fish, nuts, seeds, a tiny bit of olive oil or coconut oil, dark chocolate in moderation and avocados. You also need to be eating lots of leafy greens, vegetables, and reducing animal sources of protein. Eggs, fish and yogurt are all anti-inflammatory animal proteins that are safe. You’ll need to avoid added sugars anywhere you can and incorporate balanced meals into your diet. Generally foods that contribute to pain are nightshade veggies such as tomatoes, peppers and eggplant, along with foods such as wheat and gluten grains, red meat, too much coffee and fried or processed foods. Eating a cleaner diet is one of the first and best ways to reduce pain. Also choose fruits that are high in antioxidants such as berries, apples, and cherries, which all have ant-inflammatory properties.
You can easily reduce the symptoms of fibromyalgia by making changes in your diet and lifestyle. Light exercise, clean foods and stress relieving activities can help so much more than medication. Do you have fibromyalgia? How do you reduce the symptoms?