Fibromyalgia - Lifestyle Changes

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Every patient must be prepared for relapses and setbacks, but this should not be discouraging. Patients who do not respond to one type of exercise might consider experimenting with another form.

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.

Establishing Regular Sleep Routines

Sleep is essential, particularly since sleep disruptions make pain worse. Many patients with fibromyalgia have trouble getting a restful and healing night's sleep. Improvement in fibromyalgia is low in those who are unable to sleep consistently and at night. Swing shift work, for example, is extremely hard on fibromyalgia patients. Poor sleep habits can adds to sleep problems. Tips for good sleep habits include:

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• Establish a regular time for going to bed and getting up in the morning. Maintain this schedule even on weekends and during vacation.
• Use the bed only for sleep and sexual relations.
• If you are unable to fall asleep after 15 or 20 minutes, go into another room and engage in 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.
• Avoid naps, especially in the evening or late afternoon.
• Avoid exercising within 6 hours of bedtime.
• Avoid caffeine or alcohol within 4 - 6 hours of bedtime.
• Avoid drinking fluids directly before bedtime so that sleep is not disturbed by the need to urinate.
• Avoid large meals before bedtime. A light snack, however, may help promote sleep.

[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.