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In our polls, fatigue scored highest with 39% as the symptom people with fibromyalgia struggle with the most. 49% said they felt fatigued all of the time. These polls were done in our facebook group FIBRO CONNECT with hundreds of respondents.
Fatigue is one of the most common symptoms of fibromyalgia and it is also one of the most difficult symptoms in fibromyalgia to manage. When you are struggling with fatigue it feels difficult to do anything to help yourself get out of the situation.
But do not give up hope. There are simple things you can try.
Here we have a selection of fatigue resources. As you know treatments for fibromyalgia are not a one size fits all situation and you need to try something and see if it helps you. As a general rule of thumb, whether it is moving more, a new supplement or a new medication I would suggest to give it a try for one month. This way it is better to assess whether this regime is helping to reduce your fatigue.
MOVING MORE: The number 1 treatment option for fatigue is EXERCISE. I know this sounds the opposite to what we would think (and feel).
pilates instructor.
If you do not have access to these experts then a simple and graded walking program can help. Also my favourite form of exercise is easy to do if you have access to a pool. It can be as simple as walking laps of the pool or a hydrotherapy program.
Personal experience from Katie at PainFULLY Living :
When one has low endorphin production, they will experience:
- long-term pain throughout the body
- tender spots that hurt when they are touched
- muscle stiffness
- fatigue and low energy
- sleep problems
- depression
To combat this, doctors often push endorphin-building exercises such as yoga, swimming, and walking. I have felt this distinct change from a raise in my endorphins when I was in physical therapy. When I showed up lethargic, hurting, and down, my PT would get me on the treadmill for 20 minutes at a rate that got my heart pumping. Every single time, I found that I had way less pain, my mood was improved, and I had energy. Read her full article 'Becoming Myself Again'.
ARTICLES ABOUT MOVING MORE WITH FIBROMYALGIA:
What exercise works for fibromyalgia?
Yoga for fatigue: 4 Side-Effect Free Tools That Can Help You with Chronic Fatigue
RESTING MORE: This is also known as pacing. It is about finding the right balance of rest and activity for you. For many people this is a gamechanger that improves their fatigue.
Personal experience with rest from Bruce Campbell PhD :
I found that my rests were even more effective after I started doing a relaxation practice at the same time. Without the mental relaxation, my mind could race from worry to worry, so I experimented with various meditation procedures during my rest time. I found that focusing my attention on my breathing was the most effective technique for me. By lying down and keeping my awareness on my breath, I could relax both physically and mentally.
The principle I learned from all these experiments was that rest could have a dramatic effect on the energy available to me and on my symptom level. Taking a short rest break to re-charge my batteries expanded the number of productive hours in my day. Also, I found that I could avoid a long period of bed rest by taking a brief rest as soon I felt my symptoms beginning to get worse.
Get the Complete Pacing for Fibromyalgia Training video for free at Melissa VS Fibromyalgia.
ARTICLES ABOUT PACING WITH FIBROMYALGIA
Pacing For Pain Management where Carrie describes why she paces and her rules for activities outside of her home.
MEDICATIONS FOR FATIGUE
Can milnacipran help reduce fibromyalgia fatigue?
OTHER TREATMENTS FOR FATIGUE
FOOD FOR FATIGUE
THIAMINE: I have just read a report on B1 - Thiamine. In this study they found the patients’ fatigue declined by an average of 4.5 points while taking high-dose thiamine. The outcomes did not differ for individuals with or without a thiamine deficiency.
The exact mechanism for thiamine’s effects on fatigue is not clear.
D-RIBOSE: can cause low blood sugar and is not recommended if you have diabetes. It is a naturally occurring sugar that the body uses for energy.
Personal story about D-ribose from Sue at Fibro Daze: I first read about D-Ribose in Dr. Teitelbaum’s book From Fatigued to Fantastic. It was one of the first supplements I started take taking when I went off all my medications in 2012. My energy level increased rather quickly and I no longer needed to take a nap during the day. D-ribose supplements that are verified for purity can be rather expensive.
MAGNESIUM : Deficiency in magnesium is often linked to fibromyalgia. Increasing magnesium helps to increase energy and can help to reduce pain, tenderness, anxiety and depression. Magnesium is needed for the production of the ATP molecule which gives us energy for basic body functions.
RESOURCES
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