Fibromyalgia CBI 360° Health 2011

Fibromyalgia- What is it?  Fibromyalgia is a common syndrome in which a person has long-term, body-wide pain and tenderness in the joints, muscles, tendons, and other soft tissues.  Fibromyalgia has also been linked to fatigue, sleep problems, headaches, depression, and anxiety.

Fibromyalgia Statistics  Fibromyalgia is the 2nd most common ailment affecting the musculoskeletal system after osteoarthritis  1 in 50 people suffer from fibromyalgia- over 1 million people in Canada  80-90% of fibromyalgia sufferers are women between the ages of 20 and 50 years old  90% of fibromyalgia patients also suffer from severe fatigue or a chronic sleep disorder  Approximately 50% of people with fibromyalgia have difficulty with or are unable to perform routine daily activities

Treatment for Fibromyalgia  Unfortunately, there is no cure for fibromyalgia. Treatment is geared towards symptom relief, helping fibromyalgia sufferers to lead a normal life as free of pain and fatigue as possible.  Three treatment modalities that have been effective in relieving pain are medication, natural remedies to help the patient relax, and exercise. Exercise and/or relaxation should be the first type of treatment attempted before medication is used.

The Role of Exercise  It may seem contradictory that exercise can help to improve symptoms such as pain and fatigue, but exercise stimulates the release of natural pain-killers that can improve:  Sleep patterns  Sense of well-being  Strength and energy  Endurance  Feelings of depression and anxiety  Pain levels

How Will Exercise Help?  Experts believe that exercise is essential for keeping muscles strong and flexible, controlling weight, and helping you stay active in other areas of life. Exercise and activity allow patients to have some control over fibromyalgia and the amount of pain they feel.  Regular exercise boosts levels of natural endorphins -- pain-fighting molecules that may be responsible for the well-known "runner's high." Endorphins help to reduce anxiety, stress, and depression  Serotonin is a neurotransmitter in the brain that scientists have found to be related to fibromyalgia, and is boosted by exercise. A stable serotonin level in the brain is associated with a positive mood state or feeling good over a period of time.

Setting Exercise Goals  Goals should be made in order to create a sense of accomplishment with the exercise program. Patients should begin with small, realistic goals, because unreachable goals may set them up for feelings of failure. Decide on an exercise program that the patient will enjoy- this will help them to stick to their plan.

Suitable Forms of Exercise  It is important to start slowly- begin with stretching exercises and gentle, low-impact activity.  Areas to focus on are: range of motion exercises, stretching, endurance, and strengthening exercises.  Suggestions: Swimming Yoga Thai Chi Walking Pilates

Are There Exercises to Avoid?  There are no particular exercises to avoid if you have fibromyalgia. Aerobic exercise (running, jogging), weight training, water exercise, and flexibility exercises can all help. Golf, tennis, hiking, and other recreational activities are also healthful. If you have other medical problems or if you're planning more than a moderate-intensity exercise program, discuss your plan with your doctor before you start.

Other Lifestyle Recommendations  Eat a well-balanced diet  Avoid caffeine  Practice good sleep routines  Seek out enjoyable activities  Keep a diary of pain and symptoms and recognize what makes symptoms worse  Deal with negative thoughts

Conclusion  There is no cure for fibromyalgia, but symptoms can be relieved through moderate exercise.  Exercise releases endorphins that help reduce anxiety, stress and depression.  Set realistic goals and start slowly, increasing as improvements are seen.  Eat a well-balanced diet, keep a diary to manage stressors, and find activities that are enjoyable.

References  PubMed Health ( lth/PMH /) lth/PMH /  WebMD ( de/fibromyalgia-and-exercise?page=2) de/fibromyalgia-and-exercise?page=2  MyFibro (  Prepared by Stephanie Wiest BKin.- CBI Medicine Hat