Fibromyalgia is a disorder that is complicated which leads to pain, fatigue and tenderness around the muscles of special areas in the body such as neck, back, shoulder, hips, legs and arms. Victims suffer pain if someone touches the areas that are affected. Doctors don’t have a full comprehension of the causes of fibromyalgia. It can affect anyone, but seems to be prevalent among middle-aged women and among persons with history of autoimmune diseases like rheumatoid arthritis or other forms of the autoimmune diseases. It is estimated by the Centers for Disease Control and Prevention (CDC) that approximately 2 percent of adults in the United States have fibromyalgia. The disease have no cure, but the use of medication, a change of lifestyle and natural approach to prevention, and can all help in managing the symptoms. In this piece of writing, we shall analyze the natural remedies which are effective in providing relief from the indicators of Fibromyalgia.
1). Sleep
Creating the time for sleep really helps in the management of symptoms of fibromyalgia. One of the management of the symptoms of the condition is to get adequate sleep. Proper rest goes a long way in mitigating the tiredness that comes with the condition.
Some habits that people can do to afford to feel well rested after sleep are:
- Reduction in sleeping during the day.
- Creating a strict time schedule for sleeping and waking on a daily basis.
- Minimizing the quantity of noise and light during sleeping.
- Staying up to 3 hours without food in between meals.
- Staying away from coffee and alcohol before going to bed.
A review done in 2017 by a group of researchers associated the pain that comes with fibromyalgia to poor quality of sleep. The people involved in the research concluded that there should be a creation of strategies of sleep to assist people with the condition.
2). Exercise
People who have fibromyalgia may find it hard to take part in exercises, however gradual build up and persistence can be beneficial. As the muscle gets stronger over time, the discomfort and pain ought to diminish. Victims of the condition should consult a doctor prior to commencing an exercise routine. A professional in physical therapy can create an appropriate programme. A type of review called the Cochrane systematic review came to the conclusion that taking part in consistent aerobic exercise such as swimming, cycling or walking will possibly enhance life quality health wise. Also could cause beneficial physical functioning of the victim and as well minimize fatigue, pain and stiffness. A study conducted in neurology discovered that an exercise programme of 15 weeks duration to some extent reversed a type of abnormal activity of the brain, which affects victims – if their brains are at rest. The people who participated also discovered a reduction in the severity of symptoms, though there were no relationships between both variables.
3). Rest
Victims tend to suffer more often from fatigue than non-victims, and resting whenever there is a need is vital. Partaking in excess physical activity or numerous tasks can lead to an increase in fatigue and pain, therefore moderation is highly important. If they exceed their limit during physical activities during periods in which the condition lies dormant, victims may activate the condition which may last for some days.
4). Food supplements and Diet.
Having a meal that is balanced and healthy, physical exercise and a reduction of the intake of caffeine, nicotine products, alcohol and the use of drugs that are illegal can go a long way in stress reduction and improvement of the mood.
From an official statement of the National Center for Complementary and Integrative Health (NCCIH), researches have been studying the potency of food supplements in minimizing symptoms of fibromyalgia.
These food supplements are:
- Vitamin D
- Magnesium
- Soy
- S-adenosyl-L-methionine (SAMe)
- Creatine
It is also recommended by some individuals that making use of food materials which contain Capsaicin that is known as the content of Chilli peppers that gives it its hot flavour.
But, more facts are needed to substantiate this effectiveness. A doctor’s approval is needed before there is a use of any food supplements, as it can most times interfere with a previously taken medication or it may come with harmful side effects.
5). Stress reduction
A lot of people say that stress increases the effect of the symptoms they have. Researches have shown a relationship between fibromyalgia and psychological distress.
Tips for effective stress management include:
- Taking part in yoga and various other exercises,
- Journaling or taking part in other activities you like,
- Staying in touch with loved ones at every chance you get,
- Becoming a part of a support group of people who have the condition.
The CDC reported that stress reduction by participating in yoga, physical massage as well as medication really helps victims.
Also, they stated that the Cognitive Behavioural Therapy (CBT) helps victim alter their approach to stress factors and pain, in which they can effectively manage the symptoms.
6) Acupuncture.
Acupuncture is some sort of traditional medical procedure from China whereby, a medical personnel places little needles around the strategic areas in the body.
Various people tend to think that the needles alter the flow of blood and the chemical levels which is instrumental in relieving the painful feeling and disturbance caused by fibromyalgia. A assessment of previously analyzed work discovered very little to average evidence whereby the procedure for acupuncture could be beneficial for victims. It may provide benefits like improving the feeling of not feeling pain as well as stiffness, however further research is needed to verify the effectiveness of the method.
7). Massage
Massage is a popular effective antidote for joints and muscles that are sore. It is all about manipulating the body gradually to increase motion range, minimize stress, increase relaxation and minimize pain. A systematic review in 2014 discovered that persistent massage therapy continuously for an excess of 5 weeks leads to major improvements in anxiety reduction, depression control and pain reduction in victims.
8). Tai Chi and Yoga
Tai chi as well as yoga are the top two mild and slow practices that merge movements which are controlled along with meditation as well as profound breathing. The two various exercises may help in management of fibromyalgia. The people behind a 2010 study reported that tai chi may be effective in treating the condition, however they confirmed that there should be further, enduring studies.
9). Spa therapy and Flotation.
Flotation therapy can enhance victims’ well-being and promote better sleep patterns in victims. A brief research that examines the application of the flotation therapy in treating fibromyalgia reported that it offered a brief relief from the symptoms. 81 victims who are from five various countries obtained three sessions of free float. As a means of exchange, they filled a questionnaire. The victims who participated stated significant brief pain reductions, stress, sadness, anxiety and muscle tension. Also, they reported vital enhancement in terms of relaxation, well-being, ease of movement, sleep quality and energy. The NCCIH reported that some individuals apply spa treatment or balneotherapy for the condition, however, there is not adequate evidence to corroborate on its potency.
10). Transcranial Magnetic Stimulation.
Repetitions in transcranial magnetic stimulation (rTMS) employs the use of magnets to trigger some particular areas in the brain. It is approved by the FDA for treating various forms of feelings of depression. Early researches involving the therapy showed some potential effectiveness from a report by the NCCIH, however, some victims have said that they have headaches right after receiving treatment. An assessment of studies in 2016 came to a conclusion that treatment for a month with rTMS method directly caused an improvement in the life quality of a victim.
11). The therapy of Biofeedback
In the therapy of biofeedback, special equipment are used to investigate how the activity of the brain changes when responding to particular events and activities.
This can make them conscious to the factors that activate the discomfort, and reveal some information on possible lifestyle adjustments that can be effective in management. The NCCIH reported that the method has assisted victims, however they stated that presently there are adequate information to ascertain its potency.
