When you have fibromyalgia, it’s important to eat healthy, whole foods. Smoking and nicotine addiction are also associated with poorer sleep. In a 2015 study, researchers reported that people with fibromyalgia who smoked rated their pain as more severe than those who didn’t - but that this difference could mostly be explained by a higher rate of depression in the smokers. Research indicates that people with fibromyalgia who smoke experience more pain than those who don’t. In a 2017 study , researchers found that a weight-loss program helped obese people with fibromyalgia reduce markers of pain, fatigue, and poor sleep - with the greatest benefits seen in those who lost at least 10 percent of their body weight. ( 1) Losing Excess WeightĪlthough it’s unclear exactly why, people with a higher body-mass index (BMI) are more likely to have fibromyalgia. In a small study from 2017, researchers found that, in women with fibromyalgia, getting a connective tissue massage in combination with exercise resulted in less pain, fatigue, and sleep disruption than exercise alone. Massage TherapyĬertain types of massage may help relieve pain and address other symptoms associated with fibromyalgia. Practicing mindfulness - in which you direct your thoughts toward certain feelings or thoughts in the present moment - may also be helpful for some people. To help your mind and body relax, it can be helpful to practice yoga, tai chi, qigong, or other forms of exercise that focus on gentle, controlled movement. Take time to learn coping techniques for dealing with inevitable life stresses, and try to limit stress in your daily routine. RELATED: Sleep 101: The Ultimate Guide to a Better Night’s Sleep Reducing Stress If scheduling your sleep and practicing good sleep hygiene - making sure your bedroom is dark, quiet, and cool, for example - aren’t enough to help you get adequate sleep, you may need to see a sleep medicine specialist to evaluate your need for other treatments. Also limit daytime napping, since this can interfere with your ability to fall asleep at night. Try to go to bed and get up at about the same time each day. Getting enough sleep can help you combat the fatigue that often accompanies fibromyalgia.
Your doctor can help you develop an exercise routine, or refer you to someone else who can help. Strength training can include using weights, exercise machines, exercise bands, or your own body weight for resistance. Many doctors also recommend stretching and strength training, Goldenberg says.
You may want to try walking, biking, swimming, or water aerobics as aerobic activities. Physical exercise - especially regular aerobic exercise - is the single most effective treatment for fibromyalgia, according to the American College of Rheumatology.Īt first, exercise may be painful or difficult, but regular physical activity can help improve your symptoms and make exercising easier. Goldenberg notes.īeneficial behaviors for fibromyalgia include: Exercise They also don’t carry any drug side effects, Dr. This means that lifestyle measures are especially important to treat and manage fibromyalgia. Goldenberg, MD, a rheumatologist and professor emeritus at Tufts University School of Medicine who is based in Portland, Oregon. “The truth is, we don’t have very good medications,” says Don L. While medication is available to treat fibromyalgia, these treatments aren’t effective for everyone. Lifestyle Behaviors That May Help Fibromyalgia But a range of medicines, lifestyle measures, alternative therapies, and other approaches are often effective at relieving symptoms and enhancing your quality of life. The areas in which you feel pain may vary in fibromyalgia, and nothing is physically wrong with these areas. It’s believed to be caused by oversensitivity to pain signals in your brain. Fibromyalgia is a chronic disorder that causes pain and tenderness throughout your body, as well as fatigue.
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