Abstract

It is one of the common as well as chronic conditions that result in mental stress as well as pain all over the body. It is mainly characterized by chronic pain and tender-to-touch feeling.  Almost 2 to 4 percent of the total population are affected with Fibromyalgia and most of them are women. This syndrome most of the time causes frequently stressful events sometimes emotional and sometimes physical as well. Not only that it affects daily life and restricts daily life activities stopping the patient to enjoy life without stress. There are no specific treatments for this disorder but there are some helpful tips that can help in the management of the disease. In this article we are going to discuss some natural tips to manage the disease. 

Some healthy habits to manage Fibromyalgia naturally

There is no specific cure for fibromyalgia but can be managed through lifestyle changes along with some natural remedies including

  • Rest

It is very common for some patients with fibromyalgia to get tired easily even with light workouts. Excessive exercise or physical activities will result in fatigue feeling and it will put an adverse effect on the body. It is advised to start with a small exercise and then gradually increase the intensity.  

  • Exercise

 It is difficult for the patient with fibromyalgia to perform different exercises as the intense pain makes them stop. But not doing any physical exercise will only cause adverse effects on the body. By Cochrane’s systematic review it is said that performing regular exercises like walking, swimming or cycling will help in improving health. Eventually, this will result in better physical health and less stiffness, fatigue as well as pain.

  • Reducing Stress

It is noted by many reports that high levels of stress are the main cause for aggravation of symptoms and many studies have proven that there is a direct link between psychological distress and fibromyalgia. There are some ways that can help to manage the stress and this includes doing yoga, performing a different kind of exercise, talking with people, and expressing the feeling to people.

  • Stress Management

It is noted by many reports that high levels of stress are the main cause for aggravation of symptoms and many studies have proven that there is a direct link between psychological distress and fibromyalgia. There are some ways that can help to manage the stress and this includes doing yoga, performing a different kind of exercise, talking with people, and expressing the feeling to people. 

  • Massaging

Massage is one of the best ways to treat pain and reduce any kind of soreness from the muscles. Gently massaging the muscles will help in increasing circulation and relaxing them as well. According to a systematic review, it is found that massaging on a daily basis has shown improvements in depression, anxiety, and especially pain in patients with fibromyalgia.

  • Dietary Habit And Supplements

It is important to have a balanced and healthy diet along with moderate exercise is very beneficial for patients with fibromyalgia.  It is also very important to note that alcohol, nicotine, or drugs that are illegal should be reduced in order to improve stress. According to the NCCIH, it has seen that some of the dietary supplements are helpful in fibromyalgia and this includes

Fish Oil: – It contains anti-inflammatory properties and is helpful in reducing pain as well as inflammation.

Vitamin D3:- Nowadays it is very commonly seen that patients with deficiency of Vitamin D suffer from autoimmune conditions including fibromyalgia too. Including products rich in vitamins will strengthen the immune system and also cognitive functioning. 

D-Ribose: – Our body contains Ribose which is a form of sugar helping the organ and tissue its needed fuel. It is often seen that patients with fewer D-Ribose suffer from coronary artery disease, chronic fatigue syndrome, and fibromyalgia as well. Taking Ribose supplements will help in improving sleep and also energy levels in the body.  

  • Meditation

According to the Journal of Neuroscience, it has been found meditation is very useful in reducing pain. It has been seen that patients who suffer from Fibromyalgia were able to reduce the intensity of pain through mediation and not only will that it improve the quality of sleep as well.

  • Food That Is Beneficial

Eat Fish of Cold-Water and Foods rich in Vitamin D

According to the National Center for Complementary and Integrative Health, Vitamin D is helpful in reducing pain and most patients with Fibromyalgia have a deficiency of this nutrient. It is recommended to eat food items like tuna, sockeye, eggs, salmon, or cod liver oil.  

Eat Leafy green or Nuts rich in Magnesium

Food items rich in Magnesium citrate are very effective in decreasing the symptoms of fibromyalgia. According to the studies of 2013 it has been found that they are very effective if given along with amitriptyline or tricyclic antidepressant. Magnesium is easily available in food items like seeds, yogurt, nuts, dark chocolate, leafy greens, bananas, and avocado

Avoid food items that are rich in Glutamate

The human body contains Glutamate naturally which is a natural neurotransmitter and is found in some food items, also used as a flavor enhancer. One of the most commonly found glutamates in the diet is monosodium glutamate. According to studies published in 2012 patients with IBS and Fibromyalgia who followed the diet containing MSG and aspartame were able to resolve their pain. 

Eat whole foods instead of using processed food items

As processed food items normally contain preservatives, additives, and less amount of fiber. Some examples are refined carbohydrates like white flour, pasta, or rice. While making any choice for foods with carbohydrates includes food items like quinoa, whole wheat berries, brown rice, or sweet potato. Conclusion: – Fibromyalgia is quite a very serious problem that leads to depression, pain, and serious health issues. Along with medication, it can be managed if taken care of a few things. Above mentioned tips will help in managing the disease naturally and also making the condition better as well.

Thank you for reading at Digitally Mag.