FIBROMYALGIA - DIET, LIFESTYLE AND ALTERNATIVE THERAPIES

Behavioral measures

To treat some symptoms of fibromyalgia, such as sleep disorders, the first rule is to adequately educate the patient to avoid bad behaviors, both in the dietary (caffeine intake) and routine (sleeping in the afternoon) field.

Reduce Stress. The patient with fibromyalgia should, as far as possible, avoid or limit excessive exertion, activities that are too strenuous and emotional stress, allowing himself time daily to relax, without resorting to drastic changes in the usual routine.

In fact, it is essential to remain active, carrying out normal daily activities without limitations and avoiding prolonged periods of inactivity, as it would risk increasing muscle stiffness and pain.

Improve sleep quality. Debilitating fatigue and easy fatigue are some of the symptoms that characterize the clinical presentation of fibromyalgia. In addition to respecting sufficient time for night rest, it could be useful to practice habits that allow you to optimize the quality of sleep, such as limiting any daytime nap, going to bed and getting up at the same time. To learn more: remedies for insomnia

The role of physical activity. Fibromyalgia patients should be encouraged to engage in regular aerobic, mild-impact physical activity, such as walking, swimming, or cycling. Approximately 45 minutes, three times a week, are enough to achieve benefits The activity in the gym, on the other hand, did not prove to be very tolerated by patients. Initially, exercise may increase pain and fatigue, but a gradual and regular approach often decreases symptoms and progressively increases functional capacity. In general, the recommendation is to keep moving without reaching the fatigue limit. of the muscle; in this way you avoid obtaining a counterproductive effect. A physiotherapist can support and help develop an adequate program of exercises at home, dedicated to the individual subject. For those who have the possibility, motor activity in water is recommended spa, which helps a lot to relax the muscles.

Maintain a healthy lifestyle. There is no specific diet to be respected in case of fibromyalgia, as there are no food supplements that are recommended for all patients; this does not mean that nutrition plays an important role to combat pain and fatigue. Many fibromyalgia patients have reported an improvement in symptoms during low-fat diets. The dietary recommendations can therefore be summarized as follows:

Reduce sugar, especially if refined;
Limit the consumption of red meat and prefer other sources of animal protein (fish, poultry, eggs and dairy products).
Eat plenty of fresh seasonal fruit and vegetables, for the supply of minerals and vitamins.
When patients present with irritable bowel syndrome (in association with fibromyalgia), the diet must be adjusted accordingly, so as not to aggravate the symptoms.
Reduce the use of salt and drink plenty of water.
Limit the use of coffee and tea. Avoid spirits.

Alternative therapies

Many fibromyalgia patients resort to alternative or complementary therapies. In some cases the results on pain and muscle stiffness appear to be good, although there is a lack of studies evaluating the effects. Alternative therapies to reduce pain and relieve stress are not new approaches (example: meditation and yoga), but their use has become more popular in recent years, especially among people with chronic diseases, such as fibromyalgia. Many of these treatments appear to be safe, but many practices, so far, have not been adequately studied and their real effectiveness has yet to be proven.

Acupuncture. It consists of inserting very fine needles through the skin at various depths in order to promote the health and well-being of the individual. According to Western theories, this practice can cause changes in the blood flow and alter the levels of neurotransmitters in the brain and spinal cord, helping to increase pain tolerance. Some studies indicate that acupuncture helps relieve symptoms of fibromyalgia, while others show no benefit.

Massage therapy. It involves the use of several manipulative techniques that help reduce chronic muscle or myofascial (soft tissue) pain. Massage can reduce heart rate, relax muscles, and improve range of motion in the joints. It often helps relieve it. stress and anxiety, while in other cases it can make the symptoms significantly worse.

Muscle relaxation therapy. They are techniques of psychological derivation: they act on the causes of muscle tension, reducing the autonomic hyperactivity underlying fibromyalgia. The therapy is based on Schultz's autogenous training or on relaxation therapy (Ericksonian techniques).

Yoga and Tai Chi. These practices combine meditation, slow movements, deep breathing and relaxation. Both appear to be helpful in controlling the symptoms of fibromyalgia.

Meditation. It produces brain waves consistent with serenity and happiness, which help relieve anxiety.

Electromyographic biofeedback. By exploiting electronics to measure the body's responses to stress, biofeedback helps people control chronic pain. At least two studies have documented its effectiveness, but this method has the limit of being not very widespread, therefore mostly unknown. to patients.

Herbal remedies. As for the contribution of phytotherapy in the treatment of fibromyalgia, the most appropriate medicinal plants will be chosen from time to time, in consideration of the variability of the symptoms associated with the disease: gingko biloba (circulation activator), eleutherococcus (adaptogen), St. John's wort and valerian (sedatives and antidepressants), boswellia, willow and devil's claw (analgesics). On the other hand, ginseng is not very suitable: it is an effective tonic, but in fibromyalgia it can increase muscle contractility and the level of pain, as well as making night rest difficult. Although there are few studies on the relationship between herbal remedies and fibromyalgia, some patients report improved sleep or energy.

Food supplements. Additional components possess useful properties to decrease pain, improve depressive state and increase sleep quality: 5-HTP (5-hydroxytryptophan), melatonin, L-carnitine, SAM-e (s-adenosylmethionine), B complex vitamins, vitamin D3, malic acid and magnesium etc.

Final remarks

Fibromyalgia is not inherently degenerative or fatal, but the chronic pain associated with it is persistent and debilitating. Most patients report that their symptoms do not seem to improve over time.

Although no cure is currently defined for fibromyalgia, diagnostic criteria and treatment options for chronic pain management continue to be developed. There are also many research activities aimed at defining the disease. In recent years, much progress has been made and clinical studies have shown that patients can try to control their symptoms through various therapeutic possibilities; nonetheless, fibromyalgia remains a pathological condition that is difficult to sustain. Working in collaboration with competent health professions and motivated and informed fibromyalgia patients, it is desirable to continue to experience a significant improvement in symptom management and quality of life.