Lifestyle Interventions for Fibromyalgia

Are you suffering from fibromyalgia syndrome (FMS)? Are you trying various interventions, and nothing is helping? Here at Arancia PT, we hear this all too often, and we are committed to empowering our patients with fibromyalgia with all the tools to take control of their health. With a complex condition like this, it’s never just one thing that works. We need a whole body and a whole person approach. As we take care of the body, we also encourage our patients to implement lifestyle changes that can have a huge impact on their symptoms and quality of life. 

• Nutrition – more and more research is focusing on nutrition as a cornerstone in the management of FMS. Here are some evidence-based tips to implement:
  • The most important thing is to focus on whole, real foods. Avoid pre-packaged, processed foods. They can be inflammatory and worsen your pain.
  • Read the ingredients. They should be minimal and be words you understand! If it’s a word you can’t pronounce, it’s probably a chemical or artificial additive that will not serve you.
  • Eat the rainbow! Focus on lots of plants in your diet. A good visual is to try to get 50% of your plate to be plants. Leafy greens are an especially anti-inflammatory, vitamin-rich food group!
  • Try to mainly eat lean, organic proteins – examples include eggs, turkey, chicken, and lean beef. 
  • While supplements are still up for debate, B vitamins, vitamin D, and magnesium seem to be the most promising in the literature.
  • Mindful eating is critical for overall health and avoiding further inflammation. Eat in response to true physiological hunger, not emotional hunger, and stop when you’re full. 
• Exercise – a critical component of your plan of care.
  • Find something you enjoy and start with small bouts, such as 10 minutes. Wait 24-48 hours and see how your body responds and adjust accordingly. 
  • There is no “one-size fits all” approach to exercise, so it’s important to work with a physical therapist who specializes in chronic pain and fibromyalgia. They will be able to get you started with an individualized program and help you progress safely.
  • Great examples of patients suffering from fibromyalgia include swimming, walking, stationary cycling, and tai-chi. 
• Recovery and Sleep – an overlooked facet of MFS management!
  • Living with fibromyalgia often means needing a little extra time to recover from activity than you did previously. 
  • Examples of recovery can include “active rest” such as a light walk or stretching session, or complete rest. Work with your PT to figure out how best to plan and pace your day and which kind of rest is required where. It is trial and error but keeping an activity journal is a great way to track what you’re doing and how you’re feeling and will make finding the best routine for you a lot more efficient. 
  • Another very important component of recovery and pain management is sleep. Sleep is often difficult for people in pain, so it is essential to practice proper sleep hygiene to optimize your chances of good sleep. 
  • Recommendations include going to bed and waking up at the same time every day, sleeping in complete darkness (enhances the release of melatonin), avoiding screens at least 1 hour before bed, avoiding napping if possible, winding down with a relaxing activity (reading, a bath, etc.), and avoid eating large meals and having caffeine before bed.
  • Another key is to get sunlight on your face, especially in the morning. This helps set your circadian rhythm for an optimal sleep/wake cycle, getting you more quality rest, less pain, and more productive days. 

We hope these tips help you if you’re suffering from fibromyalgia! Remember, small, consistent efforts lead to big results in the long term. So, don’t get overwhelmed, implementing little changes is a great place to start. Here at Arancia PT, we love seeing our clients with fibromyalgia thrive with our holistic and specialized approach to care! Call us today to see how we can help you!