Fibromyalgia - Lifestyle Changes

(Page 2)

Physical therapy can be very helpful. Studies suggest that physical therapy may reduce muscle overload, lessen fatigue from poor posture and positioning, and help condition weak muscles.

Tai Chi. The ancient Chinese exercise program that combines slow movement, breathing, and meditation may also help people with fibromyalgia. Tai chi improves pain, fatigue, physical functioning, sleeplessness, and depression, and it does not have any side effects.

Establishing Regular Sleep Routines

Sleep is essential, particularly because sleep disruptions worsen pain. Many patients with fibromyalgia have trouble getting a restful and healing night's sleep. Those who are unable to sleep consistently have little improvement in symptoms. Swing shift work, for example, is extremely hard on fibromyalgia patients. Poor sleep habits can add to sleep problems. Tips for good sleep habits include:

---

---

• Avoid caffeine or alcohol 4 - 6 hours before bedtime.
• Avoid drinking fluids right before bedtime so that you do not have to wake up to urinate.
• Avoid exercising 6 hours before bedtime.
• Avoid large meals before bedtime. A light snack, however, may help you sleep.
• Avoid naps, especially in the evening or late afternoon.
• Establish a regular time for going to bed and getting up in the morning. Maintain this schedule even on weekends and during vacations.
• If you are unable to fall asleep after 15 or 20 minutes, go into another room and start a quiet activity. Return to bed when you feel sleepy.
• Minimize light and maintain a comfortable, moderate temperature in the bedroom. Keep the bedroom well ventilated.
• Use the bed only for sleep and sexual relations.

[For more information see In-Depth Report #27: Insomnia.]

Diet

Fibromyalgia patients should maintain a healthy diet low in animal fat and high in fiber, with plenty of whole grains, fresh fruits, and vegetables. Although everyone should be careful about calories from fats, some are healthy.

Omega-3 Fatty Acids. Oils containing omega-3 fatty acids are of particular interest for arthritic pain. Such oils are found in cold-water fish. You can also purchase these oils as supplements called EPA-DHA or omega 3.