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Easing the Pain of Fibromyalgia Naturally
Having a chronic condition like Fibromyalgia does not mean living with pain for the rest of your life. With natural treatments such as stress management and exercise, you can begin to see improvement in your overall health and well-being. Additionally, therapeutic massages and regular acupuncture can provide enhanced relief from discomfort associated with the disease. Supplementing healthy lifestyle choices like diet, mindfulness, and adequate rest are also key elements to help manage pain levels. Let’s dive deeper!
Tips to Naturally Ease Fibromyalgia Pain
Magnesium deficiency is one of the chief factors behind the reduction in muscle ATP levels resulting in muscle fatigue and working as a trigger for fibromyalgia. Subsequently, a magnesium-rich diet containing legumes, avocados, and nuts can strengthen muscles and naturally ease fibromyalgia pain.
Stress can worsen fibromyalgia symptoms and add to the problem in the form of depression, anxiety, and frustration. Relaxation and stress management techniques like progressive muscle relaxation, autogenic training, and biofeedback can reduce muscle tension and stress levels.
Brain mapping studies have shown that people with fibromyalgia take longer to fall asleep and have frequent arousals. They exhibit slow-wave sleep patterns indicating vigilant arousal even during sleep conditions. Because of lower activity levels and frequent napping during the day, they show frequent sleep disturbances and interruptions at night, exacerbating the symptoms.
In such conditions practicing sleep techniques like
Minimizing daytime naps
Avoiding caffeine before going to sleep
Limiting light and noise
It can help them get adequate sleep and relax the fatigued muscle fibers.
Acupuncture is a part of an ancient traditional Chinese medicine in which thin, metallic needles are penetrated through the skin through electric stimulations or the practitioners practiced movements to provide analgesic relief.
Researchers have observed that acupuncture modulates the pain-modulating pathways of the central nervous system, stimulates nerve fibers in the skin and muscles, and activates areas of the spinal cord, brainstem, and hypothalamus to provide relief from chronic fibromyalgia-induced pain conditions.
Longitudinal studies like HUNT ( Nord-Trondelag Health ) have identified increased BMI as a risk factor for fibromyalgia. In the study conducted on 38270 subjects over an eleven-year-old follow-up period, researchers found that a chronically high BMI increased muscle fatigue and worked as a trigger for fibromyalgia episodes. Obese women or those with lower leisure time physical exercise levels were at a higher risk of fibromyalgia than others.
Exercising in the form of walking, swimming, or cycling can reduce BMI, work on stiffness and improve the symptoms of chronic muscle fatigue.
The National Centre of Complementary and Integrative Health has suggested that Vitamin D deficiency worsens fibromyalgia symptoms and suggests Vitamin D for twenty weeks as a part of the treatment plan to reduce pain. Additionally, it has advised magnesium supplements and other dietary supplements like soy, s-adenosyl-L-methionine, and creatine to minimize the pain, fatigue, morning stiffness, and depressed mood associated with fibromyalgia.
Reiki is a complementary treatment for fibromyalgia and is combined with other treatment options for the best results. Reiki involves palm-healing or hands-on healing in which the healer transfers universal energy to the patient and helps them unplug and detach from the pain that they are experiencing.
In float therapy or hydration therapy, the individuals are required to float in a water-filled sensory deprivation tank or isolation tank for an hour. Because of the water treatment with Epsom salt, you can glide effortlessly without worrying about sinking or imbalance in the tank.
Flotation therapy as observed in clinical trials results in a significant temporary reduction in pain, muscle tension, stress, and anxiety. It even increases sleep quality, relaxation, ease of movement, and feelings of well-being and helps you heal faster.
The American Massage Therapy Association has observed that massage therapy causes reductions in pain sensitivity at tender points in fibromyalgia and lowers anxiety levels, which helps you relax and sleep better. Evaluation of systemic studies about massage therapy in fibromyalgia patients has shown that massaging at strategic points improves pain in a very short time and provides relief from anxiety and depressive symptoms caused by chronic pain status.
The study has further shown that massage therapy is beneficial in areas of soft and connective tissues as it improves blood circulation, muscle flexibility, and lymphatic fluid circulation of the individual.
Tai Chi or Shadow Boxing is an internal Chinese martial art practiced by combining controlled movements of meditation and exercising. Harvard University researchers have advised that tai chi can help maintain muscle strength, flexibility, and balance and can be adapted in fit people and those in wheelchairs or recovering from surgery.
According to them, twelve weeks of tai chi practiced twice weekly can result in significant improvement in fibromyalgia symptoms and help them improve the quality of their lives.
Remember that when it comes to Fibromyalgia, knowledge is power; take the time to learn about all the available options so that you can make evidenced based decisions on what works best for you. Above all else, stay focused on your goals and be consistent in your practice—your body will thank you in more ways than one!
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