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4 Simple Changes to Regain Your Life from Fibromyalgia or Chronic Fatigue Syndrom

According to the American College of Rheumatology,Fibromyalgia affects 3 to 6 million Americans. Other sourcessay the total number affected could be 8 million people. Itprimarily occurs in women of childbearing age, but children,the elderly, and men can also be affected. (Approximately 80percent to 90 percent of affected people are women.)

Fibromyalgia is a chronic condition characterized by fatigueand widespread pain in your muscles, ligaments and tendons.At first, it was not considered an illness at all. Doctorscould not find any thing wrong with patients so theybelieved it to be psychosomatic.

Slowly that dismissive view is changing. Published researchat Johns Hopkins, University of Pennsylvania and other topresearch facilities points to immune dysfunction and cardiacabnormalities in these illnesses. It is difficult to believethat some doctors still regard people with Fibromyalgia andchronic fatigue syndrome as nothing more than ‘extremelyworried well people’.

Chronic Fatigue Syndrome (CFS or chronic fatigue and immunedysfunction syndrome, CFIDS) is a chronic, oftendebilitating disorder of unknown cause characterized byfatigue, pain and cognitive disorders. Often severecognitive complaints differentiate the syndrome from similardisorders and usually occur in a later stage of the disease.

There is no evidence to sustain the thought that CFS orFibromyalgia is a contagious disease. Contagious diseasestypically occur in well-defined clusters, either asoutbreaks or epidemics.

What Causes Fibromyalgia and Chronic Fatigue Syndrome?

Asking what causes Fibromyalgia or chronic fatigue syndromecan be a tricky question, depending on whom you ask. Doctorsand researchers believe there is not a single cause ofFibromyalgia or chronic fatigue syndrome. At this pointdoctors are just not sure what causes these illnesses.

While the cause of Fibromyalgia is unknown, researchers haveseveral hypotheses about causes or what triggers theillness. Some scientists believe that the syndrome may becaused by an injury or trauma. This injury may affect thecentral nervous system.

Fibromyalgia may be associated with changes in musclemetabolism, such as decreased blood flow, causing fatigueand decreased strength. Others believe an infectious agentsuch as a virus in susceptible people may trigger thesyndrome, but no such agent has been identified.

Research proposes that CFS may be caused by an immunologicdysfunction or altered capacity of certain immune functions.One thing is certain at this time: there are no immunedisorders in CFS or Fibromyalgia patients traditionallyaffiliated with disease.

That suggests a different approach is needed to reach thestate of health you want.

4 Simple Changes to Shift Your Life From Fibromyalgia or CFS

Many studies have indicated that a healthy lifestyleincluding diet, exercise, relaxation techniques andsufficient sleep offer the most effective approaches forreducing fatigue and pain from CFS and Fibromyalgia.

1. Nutrition/Diet

A common thread in many cases seems to be a tendency to feelbetter when refined sugar, caffeine, alcohol, fried foods,red meat, and highly processed foods, are kept to a soundpersonal minimum in the diet.

Try supplementing your current diet with greater quantitiesof raw or lightly cooked fruits and vegetables. Trysubstituting meats that are high in fat with fish or leanpoultry. Drink plenty of water and take a good vitaminsupplement to ensure that you are getting proper nutrition.

2. Quality Sleep: Seven Ways to Become Sleeping Beauty

This is perhaps the most important component of treatingCFS/FM. The following tips will help you achieve morerestful sleep. Try to follow as many of them as possible toobtain the best level of sleep you can:

· Try to go to bed earlier and at the same time everyday.Even on weekends, try to go to bed and wake at the sametime. This will help your body get used to a set scheduleand provide for a more restful sleep.

· Try to avoid any caffeine-containing beverages such ascoffee or soda before going to bed. It is a stimulant thatwill keep you awake at night. Also, alcohol drinking shouldbe kept to a minimum in Fibromyalgia sufferers.

· Don’t eat a lot before bedtime. Generally, try not to eatwithin two hours of going to bed. Particularly avoid spicyor fatty foods and try to keep your "midnight snacks" to aminimum.

· Ensure that you have a comfortable mattress and pillow.Sometimes, people’s poor sleeping habits stem from poormattresses. What constitutes a comfortable bed is differentfor us all. Usually something that is not too firm and nottoo soft should be acceptable. Cervical pillows mold to thenatural shape of your neck and eliminate any unwantedstresses on the muscles of your neck and upper back.Choosing the appropriate bed and pillow is often done bytrial and error. Find the combination that gives you themost restorative sleep and stick with it.

· A regular exercise program will help you have a more deepand refreshing sleep on a consistent basis.

· Try and avoid daytime naps. By doing so you will be moretired at night and be able to sleep deeper, thereby wakingup more refreshed. Naps may seem like they provide moresleep time, but they are counterproductive to getting rest.Naps during the day will affect how well you will sleepduring the night and it gets the body out of sync with theregular sleep pattern, leading to insomnia at night.

· Keep a proper sleeping environment. This involves a quietand cool room. A slightly cooler room is ideal for sleepingsince this mimics your internal temperature drop duringsleep and silence is more conducive to sleep.

3. Exercise: You Can Be More Than A Couch Potato

Many studies have indicated that exercise is the mosteffective component in managing Fibromyalgia, and patientsmust expect to undergo a long-term exercise program.Physical activity prevents muscle atrophy, increases a senseof well-being, and over time reduces fatigue and painitself. Be sure to consult your physician before beginningany exercise program.

4. Relaxation Techniques: Even When You’re In Pain

Relaxation and stress-reduction techniques are proving to behelpful in managing chronic pain. There is certainlyevidence that people with Fibromyalgia have a more stressfulresponse to daily conflicts and encounters than thosewithout the disorder. A number of relaxation and stress-reduction techniques have proven to be helpful in managingchronic pain:

· Deep breathing exercises.
· Muscle relaxation techniques.
· Meditation.
· Hypnosis.
· Biofeedback.
· Massage therapy.

Your goal with these lifestyle suggestions is to modify thechoices that are within your control. But obviously, manythings in your life are not in your control and impact youon many different levels. But, you CAN gain control overthese areas too.

A free ebook titled "Fibromyalgia and Chronic FatigueSyndrome: What you need to know, what you need to do"explains how you can regain control your health to enjoy alife free from the symptoms of Fibromyalgia and ChronicFatigue Syndrome.

Obtain your free copy now at:http://www.fibromyalgia-and-chronic-fatigue-help.com

Get "the rest of the story" to start living the life youwant and deserve!!

Submitted by:

Lee Berlemann

Lee Berlemann's FREE ebook titled, "Fibromyalgia And Chronic Fatigue Syndrome: What You Need To Know, What You Need To Do" offers hope for all your health challenges. Obtain your FREE copy at: http://www.fibromyalgia-and-chronic-fatigue-help.com.





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