Don’t Eat. Just Swim?
Have you ever been told what to eat or not eat? Well, kids have a lot of restrictions as to what kinds of food they can’t eat but as adults, we rarely have that issue. If you do, it is usually due to a medical condition such as: peanut allergy, no gluten and so on. Research has also shown that there are some food groups that should be avoided in order to better improve your symptoms, pain and overall life while living with fibromyalgia. These groups are listed as the following:
- Simple carbohydrates, sugar and high fructose
- Nightshade plants
- Food additives such as MSG
- Yeast and Gluten
- Dairy products
Best exercises for fibromyalgia sufferers
Fibromyalgia sufferers should stick to low impact exercises. It also suggested that they begin with a very short amount of time and gradually work their way up. The common theme is starting slow. Five minutes is a good start for fibromyalgia sufferers. It is important to remember that some pain is expected, but sharp pain or exhaustion means that they are doing too much or exercising for too long. Fibromyalgia sufferers should seek medical advice before beginning any exercise regimen because doctors are able to suggest the best plan for each individual patient.
- Swimming – Whether it is doing laps or just treading water, swimming is a low impact exercise. It is suggested to start treading water for a few minutes, and then build up from there. After treading water becomes easier, the fibromyalgia sufferer should move up to swimming laps for about 30 minutes. Water aerobics are also a good idea for fibromyalgia sufferers.
- Walking – Taking a stroll through a park or even pounding the local field track is also one of the best and easiest exercises. It is suggested to start with just five minutes of walking. After that, they should add a minute each day until they are up to walking for about an hour. It is also suggested to try to walk an hour at least three to four times each week. Once walking for an hour seems easier, it is suggested alternated walking and light jogging.
- Strength training – Training your strength is typically added to an existing exercise program, not something you do without prior exercise investements. Fibromyalgia sufferers should use really light weights and be very careful because using too much weight or performing improper movements can cause injury or additional soreness.
- Bicycling – It is safest to use a stationary bike to reduce any risk of falling. Also, this is important to start slow with and gradually move up the amount of time spent bicycling until the fibromyalgia sufferer is able to ride for approximately an hour. After an hour becomes easier, then they can set mileage goals.
Apnea Of The Sleeping Variety
Many fibromyalgia patients have trouble sleeping. The unfortunate thing about this is that sleeping better could actually improve their symptoms. Sometimes, the pain from fibromyalgia itself could be interfering with sleep. However, there is another condition that can cause sleep problems and tiredness upon waking. Sleep apnea may be the problem keeping you up at night. A person with sleep apnea tends to snore and stop breathing for several seconds or more while asleep, then snorts and gasps for breath. The results are fitful sleep and feeling tired upon waking. Treating the sleep disorder should lead to better sleep, even if fibro symptoms persist.
The stressors of fibromyalgia pain can be eased using biofeedback. Biofeedback is a mind and body relaxation technique that helps fibromyalgia sufferers learn about their body’s natural internal process to control relaxation. Biofeedback uses an electronic device to measure stress-related responses in the body. After much research biofeedback is able to help relieve many types of chronic pain, including fibromyalgia. The electronic device is connected so that it can inform the fibromyalgia patient and the therapist when the patient is physically relaxing his or her body. Sensors are able to report muscle tension, heart rate, breathing patter, the amount sweat produced and body temperature. Some therapists are able to use a single one of these sensors, although it may be helpful to use all, to see if a fibromyalgia patient is learning to relax.