Fibromyalgia
- Sunny-Side Wellness
- May 18, 2020
- 2 min read
Updated: Jan 7, 2022
According to the Mayo Clinic, Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. Researchers believe that Fibromyalgia amplifies painful sensations by affecting the way your brain processes pain signals. Diagnosing Fibromyalgia is not an exact science. Diagnosis is traditionally based on description of symptoms, specifically physically painful flare-ups in specific pressure spots, or tender points, throughout the body.
Fibromyalgia & Exercise
In general, exercise is good for the average person because it improves circulation while strengthening the heart, lowers blood pressure and controls blood sugar (Bibonde et al., 2017). The stiffness and pain associated with FMS are particularly responsive to the benefits of exercise (Villines, 2018a). In 1996, Bennet, Burckhardt, Campbell, O'Reilly, and Wiens conducted a study where a small sample of FMS patients was introduced to six months of weekly, 90-minute sessions of either cognitive therapy or fitness exercises. At the conclusion of the study, 70% of the patients showed less pain at tender spot locations and overall better function (Bennet et al., 1996). The Cochrane Library published a review in 2017 of an ex post facto study of the effects of exercise on FMS. While they found that exercise has no effect on sleep abnormalities, depression or fatigue, it does have a low to moderate benefit on pain and physical function (Bibonde et al., 2017).
Villines (2018a) says that tai chi could be as beneficial as aerobic exercise for FMS because of the mind-body connection of the exercises. In 2018, a study was published in the British Medical Journal where 151 FMS patients performed tai chi twice a week. The results of the study showed a 100% success rate where every single study subject experienced at least a 5-point reduction on their FIQR (Revised Fibromyalgia Questionnaire) score (Fielding, 2018).
Helpful Websites
Fibromyalgia & Sleep
Fibromyalgia & Diet
Pros: Eggs, Salmon, Tuna, Orange Juice, Cheese, Soy Milk, Beans, Seeds, Avocados, Lentils, Greens, Nuts, Dark Chocolate, Bananas, Berries, Peppers, Carrots, Beets, Turmeric, Ginger
Cons: Artificial Sweeteners, MSG, Caffeine, Carbs, Fried Foods, Processed Foods, Red Meat, Gluten
MEDICINAL RECIPES
Soy-Wasabi Salmon w. Sesame Spinach
Salmon (wild-caught), wasabi paste, soy sauce, olive oil, butter, sesame seeds, sesame oil, spinach, lemon, pickled ginger
in a shallow dish blend 1/2 c soy sauce, 1t wasabi paste, & drizzle of sesame oil., marinate salmon 1 hr.
on foil-lined, greased baking sheets broil salmon 8-10 mins. no need to flip.
meanwhile heat 1t oil in pan and toast sesame seeds. add spinach and wilt on low heat for 2 mins. salt/pepper.
Serve Salmon on top of Spinach & garnish with pickled ginger.
Raw Kale Salad
2 bunches raw kale, tomato, sweet onion, feta, lemon, salt, sesame seed, oil, garlic powder
wash & dry kale, quarter tomato, thinly slice onion, mix all ingredients until coated
Comments