5 Lifestyle Changes for Fibromyalgia

Adrienne Dellwo of About.com is an experienced journalist who's also been diagnosed with fibromyalgia. Her advice for changing your lifestyle to manage the condition starts with pacing yourself.

According to Dellwo, pacing doesn't mean giving up on living a full life. It means prioritizing what you have to do, and taking care of things deliberately and with as little exertion as possible. You have to know your body and take life and work at a manageable pace.

If you're worried about how slowing down will affect your professional life, remember that you may be protected by the Americans With Disabilities Act (ADA).

According to the New York Times, Fibromyalgia patients should maintain a healthy diet low in animal fat and high in fiber, with plenty of whole grains, fresh fruits, and vegetables.

The Times also recommends increasing your intake of omega-3 fatty acids a nutrient found in many fish (including salmon), flaxseed and canola oils, and in supplement form.

While Dellwo does not recommend any particular diet for fibromyalgia, she does say that eating a balanced diet that covers all elements of the food pyramid is important. She also says that fibromyalgia patients should do their best to avoid certain harmful foods and substances, like refined sugar, NutraSweet, MSG, caffeine and alcohol.

Everyone will tell you that regular exercise is an important part your fibromyalgia treatment. According to the Mayo Clinic, it may be difficult even painful when you first start exercising, but in time the benefits will become apparent.

HealthCommunities.com recommends trying low-impact aerobic exercises like walking, swimming, and or riding a stationary bike. Do what you can without over-exerting yourself. Eventually, exercising will make a difference, and you'll be able to do more.

A common symptom of fibromyalgia is a persistent tired feeling. And that's before you consider that many fibromyalgia sufferers experience frequent sleep disruptions that prevent them from getting proper sleep.

In order to get as much sleep as your body will allow you to, the New York Times recommends establishing a sleep routine.

Among other things, you should avoid caffeine, alcohol, and large meals close to your bed time. It's also a good idea to avoid naps. Instead, practice going to sleep and waking up at the same time every day so that your body will fall into a rhythm.

Dellwo adds several other tips, including devoting your bedroom to sleep and sex only (that means no work), making sure you get some natural light during the day, and creating a 15-minute bedtime routine.

As HealthCommunities.com puts it, Pain perception involves both physical and psychological components. That is, the body and mind are connected in subtle and mysterious ways. Reducing your mental stress level could very well reduce the physical symptoms of your fibromyalgia.

The Times lists several techniques to try, including biofeedback, breathing exercises, hypnosis, massage therapy, and meditation.

Explore ThirdAge's Stress Reduction topic for more information.