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Five Tips to Survive Summer While You’re Gluten Free | Guest Blog by Jamie Costello

July 24, 2018 — Leave a comment

Summer is here and that means more time in the sun and less time in the comfort of your own gluten free safe kitchen. Eating out and eating with friends and family can be stressful enough without needing to worry about cross contamination and well meaning friends using the right ingredients.

Fortunately, Guest Blogger Jamie Costello offers plenty of handy tips for you to stay safe and still enjoy yourself while being gluten free.

#1. Use Small Talk As An Opportunity To Teach Your Guests

Gluten can conjure up many surprises and there’s plenty of points to consider about it. Where you can, maybe use the free-flowing conversation as a chance to teach your guests about being gluten-free. There are many foods out there that one may not consider as containing gluten but providing them with some information on what you can and can’t eat may help them when they host any future parties. For example, many people might not know that you can’t drink beer. This is because it contains malt which is a source barley, and barley, of course, contains gluten.

Tip #2: Offer To Host The Event

It’s understandable to be a bit hesitant to eat at someone’s else’s house. So, why not host the party yourself? If you’re in control of what happens in the kitchen then you’ll find it much easier to make sure that the food is safe for you to eat. There’s plenty of recipes available that can be made gluten-free whilst still enjoying the scrumptious taste of your favorite dinner party foods. There’s a range of dishes to choose from including corn on the cob, hamburgers and gluten-free pasta salad.

Tip#3: Suggest Ideas To The Dinner Party Host

All you’re trying to do is make sure that you’re safe at the dinner party and it’s understandable that exceptions need to be made. Make some minor requests to the dinner host so that you can be sure your food doesn’t come in contact with other foods. For example, a nifty trick is cooking food on foil rather than directly on BBQ grills or ask that the food is prepared separately from where the main food is being prepared. This way the food’s protected and you save the risk of it coming into contact with something else.

Tip#4: Bring Your Own Dish

If it’s not possible to host the event at your own house there are always other options available. Why not prepare your own dish at home and bring it to the party with you? This way you can still get involved with everyone else and are less likely to feel left out. Contact the host to find out what they’re planning to have on the menu and then prepare your own accordingly. You can choose to either do it for everyone else or just do it for yourself, it’s entirely up to you.

Tip #5: If You’re Unsure, Just Don’t Eat It!

If you ever have doubts about any food you’re looking to eat, just listen to your gut and don’t do it. The last thing you’d want is to fall sick from eating it, so save yourself the hassle.

Jamie Costello is a nutrition student based in Manchester. He writes about many topics ranging from health supplements to dietetics research. When Jamie’ isn’t studying he enjoy swimming and keeping up to date with the latest sport news.

 

Losing My Mind: The Debilitating Effects of Memory Loss | Living with Fibromyalgia

June 5, 2018 — 1 Comment

For most living with fibromyalgia it takes many years to come to grips with the fact that the person you once were eventually dies and a new version of the person is reborn. The checklist of what fibromyalgia steals from you mentally and physically seems to grow longer with each passing day. Early on in my journey when I was passing through the five stages of grief, anger was a common emotion as I watched my life change from the inside out and was able to do very little about it.

“Losing my memory along with everything else is simply to much to bear and I am terrified”

As I approach my tenth year living with fibromyalgia I can say that I’ve made peace with and accepted the fact that I am a new person and will never ever exist how I was prior to fibromyalgia. Still I would be lying if I didn’t say that I am extremely concerned and terrified at the fact that I am losing more of my short term memory with each passing day. But before I get into my personal challenges with memory loss, let me share some of the general facts about fibromyalgia and memory loss.

Memory Loss & Fibro

According to the National Fibromyalgia Research Association, 46% of fibro patients suffer from both fibromyalgia and impaired memory. The National Fibromyalgia and Chronic Pain Association explains, “…we have found that FM patients perform more poorly than age- and education-matched controls on tests of several different types of cognitive function.”

According to a 2015 review in Rheumatology International, some patients report that the loss of mental clarity can be even more devastating than the pain and fatigue associated with fibromyalgia. Fibro fog can manifest itself in different ways in different people but some of the most common symptoms include:

  • short term memory loss
  • misplacing objects
  • becoming easily distracted
  • forgetting plans
  • difficulty carrying on conversations
  • inability to remember new information

One study from Korea, published in 2012, concluded “that the working memory deficit found in FM patients may be attributable to differences in neural activation of the frontoparietal memory network and may result from both pain itself and depression and anxiety associated with pain.”

Another study showed that fibromyalgia patients are not receiving enough oxygen to different parts of their brain. The Arthritis Foundation speculates that a possible reason for this could be that a fibro patient’s central nervous system is off kilter which leads to changes in the brain’s blood vessels. Thus, impaired cognitive function.

Although cognitive difficulties have sometimes been thought of as “all in a patient’s head,” a 2015 study in Arthritis Care and Research found that fibro fog is a real issue. In a study of 60 individuals – 30 with fibromyalgia and 30 without fibromyalgia – researchers found various impairments of attention and memory in fibromyalgia patients when compared with healthy controls. What remains unclear is what is causing the cognitive challenges.

So the studies are conclusive living with fibromyalgia includes so much pain, depression, and anxiety that individually and collectively cause the brain to behave abnormally. Indeed, the study went on to add that “memory and concentration problems in FM patients were related to impairments in their ability to organize and plan ahead, express themselves, respond quickly to questions, and to drive.”

The memory loss and “brain fog” that I have experienced for years but seems to be more noticeable over the last two years is not all in my head but very tangible and real.

What Happened to My Memory

My experience has largely fallen in line with the research and facts listed above. Over the last few years I’ve found myself stumbling over words when I am speaking, constantly losing my train of thought, and literally losing my short term memory. A few years ago I was in denial and tried to overlook these issues. I refused to believe that the only thing that I had left to rely on (“my mind”) was also being affected by this insufferable disease.

I pride myself in having the mental fortitude and stamina to have been able to turn my negative experiences living with fibromyalgia into an outlet and platform that has allowed me to share and sustain myself. Writing books, running a blog, and creating content all require a immense measure of mental fortitude that up until recently was in tact despite the chronic fatigue that when flaring limits my stamina physically and mentally. This truth was something I have been able to overcome. But losing thoughts, forgetting if I did something, and needing to rely more heavily on notes, journals, and calendars is quite different. This means that the content if I do not capture it immediately simply will not be there. Coming to grips with the harsh reality that my mind is not as resilient as it used to be and at just 32 years old I have to worry about the real and tangible effects of memory loss is very challenging.

Even though I’ve lived with fibromalgia long enough to know that I will do my best to rise above this symptom as best as I can, I would be lying if I didn’t share that I am tired. Tired of pushing through. Tired of the pain. Tired of rising above. Tired of being tired. Losing my memory along with everything else is simply to much to bear and I am terrified.

Source(s): Fibromyalgia Treating | Fibromyalgia News Today |National Fibromyalgia Research Association |Plos.org|Arthritis.org

May Days & Productivity | Living with Fibromyalgia

May 2, 2018 — Leave a comment

Happy May to you!

I don’t know about you but I am more than relieved that we seem to finally finally be across the threshold of the iron clad lock winter 2018 has had our our region. Every year my body laments the inconsistency of our weather patterns here in Upstate NY and even though we have officially entered into the spring/summer season of the year “the fibro monster” inside me now has to acclimate to a sudden spike in temperature, barometric pressure, and pollen!

Still I try to count as many blessings as possible and warmer temps and sunnier skies are a welcomed change despite the ills of chronic illness. For me the change in season means a change in mindset and understanding that my levels of productivity are as vaccilating as the weather. I try to roll with the punches as much as possible but would be lying if I didn’t share that it is extremely frustrating to be bed bound on the gorgeous days we have been experiencing. I haven’t really bed outside my house let alone my bed since this past Sunday.

A Spring Epiphany

Speaking of productivity the last few weeks have seen me more productive than ever; mainly due to my decision to finally and fully make substitute teaching my (extremely) part-time career and mentally focusing the bulk of my mental and physical energy of growing 540WMain. This process is one that has been on going and in flux since 2016 and since founding the organization I have battled with internal and external pressures to keep one foot on both sides of the fence so to speak. What do I mean I mean you ask?

What do I mean I mean you ask?

Well, being a very non-traditional person in more ways than one and living in a society and among people that do not fully understand the entrepreneur spirit or what it means to live with a chronic illness; I have found it challenging to stand up to family and peer pressure to work in a job and a career that I’ve been told is more stable and consistent than creating and building my own organization. Even though most of this feedback comes from a place of love and care; it created a tension and anxiety within me that has made me try to keep the best of both worlds so to speak. Teaching and educating is my passion and because of this I am very good at it. Working in the public education sector in many ways is more consistent and offers certain benefits that I you just do not have when you are building a grassroots organization. I could go on, but in an effort to keep the story on point; I made the huge step in mid-April to only substitute two days a week and give the rest of my energy to the sustainability of 540WMain.

On the outside this decision may look like a huge risk. Living with a small personal income while committing myself to an organization that is growing and makes me no personal money (yet) takes a level of sacrifice, courage, and risk that most people will never understand. Still, the universe has blessed with with many signs over the past four weeks that have told me that this decision was one of the best I could have made.

What’s Going On

As 540WMain’s leader, I’ve been able to engage in community events and networking that is vital to the sustainability of this organization. I’ve been able to have more mental and physical productivity in writing grants and reaching our to corporate funding streams. I’ve been able to hire a second part-time staff person; Jake Sell Hicks 540WMain’s new Community Organizer. I’ve been able to reassemble 540’s Ambassador Team (Board of Directors) and create a stronger internal infrastructure. All of this in addition to managing a chronic illness which is quite literally a full-time job by itself.

The fruits of this labor have not quite come to fruition. But the seeds are being planted one day at a time every single day and I look forward to sharing more of 540’s growth with you as we approach it’s 2nd anniversary in June 2018. Having the schedule and capacity to make myself more present allows 540WMain and the brick and mortar space to be available for last minute bookings like the Community Meet and Greet w/Jumaane Williams that was sponsored by RoCitizen on Friday April 27th. This event probably wouldn’t have happened at 540WMain had I not been available. This is just to tip of the iceberg of the work that I’ve been doing to maintain the 2018 focus and vision of “sustainability” and as always I thank you for all your support in helping 540WMain grow.

Share this post. Donate to 540WMain. Like 540 on Facebook. Register for a class.

xoxo

Five Reasons You Should Be Oil Pulling (REPOST)

January 11, 2018 — 1 Comment

Photo credit: Organic Lifestyle

I type this long overdue post with a mouth full of fractionated coconut oil and cannot help but chuckle. Coconut oil has had a surge of popularity recently and “oil pulling” is just one of the many ways it can be used in your everyday life. But just what is oil pulling? and why in god’s name am I swishing it back in forth in my mouth?

 

What is Oil Pulling?

A very very long time ago (like ancient) before Colgate, Crest, and Sensodyne, folks used what they found in nature to clean and purify themselves. Oil pulling also known as “kavala” or “gundusha,” is an ancient Ayurvedic dental technique that involves swishing a small amount (less than one tablespoon) of oil in your mouth on an empty stomach for around 15-20 minutes. This action will draw out toxins in your body, improve oral health, and whiten your teeth naturally. The objective is to improve oral health but also to improve your overall health. This all sounds kinda crazy and to good to be true right?

Well I thought so as well. That is until I made it a vow to detox my life and rid myself of man made chemical laden health and beauty products and learn how to use natural substances found in the earth for my every day beauty routines. If you didn’t know, lotions, soaps, toothpaste, shampoo, cleaning sprays and the like are slowly killing us. I started with cleaning products and have now moved on to toothpaste, soaps, deodorant, and now mouth wash.

Why Use Coconut Oil?

When it comes to oil pulling, sesame seed, olive, and coconut work best. Coconut oil is anti-fungal, antibacterial, antiviral and anti-inflammatory. It has a world of uses in baking, cleaning, moisturizing, cleaning and whitening your teeth. It can also be used a a carrier oil when using essential oils (more on this in a future post). The oil pulls out toxins in your mouth and breaks up hard to clean plague build up.

Does Oil Pulling Work?

I was skeptical at first and of course had to try it out for myself. I use fractionated coconut oil (remains liquid) but organic pressed or unpressed would work just as well. I’ve been pulling for a little over two months now and can’t believe I am just now coming onto this practice. My teeth look and feel significantly cleaner. My dry mouth has decreased and my breath overall remains much fresher than before I began pulling.

Why You Should Oil Pull?

  1. It’s Good for your Oral Health. I’ve already mentioned that coconut oil is a natural antibacterial substance that can be used to rid the body of toxins. Using high quality organic coconut oil is one of the best natural ways to do this.
  2. Balances the PH of your mouth. Dental experts agree that the mouth is the window into the body. Poor health can lead to all sorts of chronic illnesses; many of which can be attributed to off balance acidity levels in the body. Oil pulling helps with that.
  3. Whitens your teeth. A natural, safer, and healthier alternative to expensive teeth whitening treatments, A few weeks of pulling leads to a noticeably whiter smile
  4. Inexpensive. Seriously. Even though a high quality coconut oil may initialy set you back $12-18 dollars using coconut oil in your own toothpaste and to oil pull will save you bundles over time. You barely need a tablespoon for it to work its magic in your mouth.
  5. You Have Nothing to Lose. It’s funny that so many people snark and snicker at using natural products and alternative their health/beauty care but think nothing of buying and using a new over the counter bath and body product that is made in someone’s lab. Oil pulling certainly does not hurt and trying it even once will not kill you. If taste is your concern mix it will a little coconut, orange, or even lemon oil. Don’t knock it until your try it.

How to Oil Pull

Natural health and beauty blogger Fran of Hey Fran Hey demonstrates oil pulling and many many other natural beauty treatments in the Youtube tutorial below.

To learn more about oil pulling and even more A+mazing uses for coconut oil, click one of the links below.

Oil Pulling for Oral Health by Wellness Mama

35 Things You Could Do with Coconut Oil by Organic Lifestyle Magazine

What Is Oil Pulling by Health Ambition

 

Five Alternative Therapies for Treating Fibromyalgia Pain | Living with Fibromyalgia

January 4, 2018 — 3 Comments

The best piece of advice I can give to anyone living with fibromyalgia or any other chronic illness is to take a holistic approach to managing the disease and its symptoms. In my opinion, a holistic treatment approach is the most effective way to manage chronic disease and live as full of a life as you possibly can.

A holistic treatment approach is the most effective way to manage chronic illness

What Is A Holistic Approach?

What do I mean when I say “holistic approach”?  For me holistic means to treat my whole being or whole self in the way I approach all the different treatments that I use to manage my symptoms. This means asking myself how each and every singular treatment that I impose onto (or into) my body will affect my mind, my body, my soul, and my energy. Looking at my body and my mind as interrelated systems where each piece impacts and affects the others; ensures that I use therapies that compliment and highlight each other and each of my symptoms.

From a medical standpoint, holistic health care is an integrated approach to health care that treats the “whole” person, not simply symptoms and disease. Mind and body are integrated and inseparable.

One example I like to give is that early on in my journey, I was fiercely opposed to using any medication to treat my symptoms. This approach ended up doing more harm than good to my body and mind and so over time I slowly learned what medications and dosages work best for me and eventually led to a pharmacological plan that I feel compliments the non-Western medical approaches that work well for me.

What Is Alternative?

When I use the term “alternative” for this article, I am referring to non-prescription medication treatment options. In holistic medicine alternative therapies cover a wide variety of treatments that include

  • Yoga
  • Acupuncture
  • Meditation
  • Stretching
  • and more

In addition to prescription medication;the following alternative therapies are treatments that have significantly improved my quality of life and allowed me to have a full life even with the daily waxing and waning of the fibromyalgia symptoms that I deal with. The therapies that I’m recommending are relatively inexpensive, have low impact on the body, and naturally integrate the whole person in their approach. These therapies are not a magic pill or “cure” and have not eliminated fibromyalgia for me in any way. However, they have greatly improved my quality of life and made living with fibromyalgia more management and tolerable.

Of course I have to note that these therapies are what work best for me personally and I cannot in any way guarantee that they will work for anyone else. It is always best practice to consult with your medical and intergrated medicine specialist before beginning a new therapy.

1. Diffusing Essential Oils

For the past four years, essentials oils have played a major role in my every day life. Our mind creates powerful connections between scent and our emotions, surroundings, and memories. Diffusing essential oils is a simple but effective way to access these connections. Because diffusion distributes essential oil molecules into the air so effectively, it is an excellent way to maximize the beneficial properties of essential oils. Each essential oil has it’s own therapeutic property but oils that have best helped me are lavendar, peppermint, lemon, and sandalwood. Many essential oils can be ingested, put directly on the skin, and/or diffused. An excellent resource is Young Living. 

2. Acupuncture

According to Dr. Weil.com “Acupuncture is a complete medical protocol focused on correcting imbalances of energy in the body. It has been used traditionally to prevent, diagnose and treat disease, as well as to improve general health”. In a nutshell acupuncture modifies the flow of energy (known as qi or chi) throughout the body,  Acupuncture has also proved beneficial for reducing fatigue and addictions, and for promoting overall well-being.

For me personally, acupuncture has proved to me an effective treatment options when my pain levels have spiked beyond the point where prescription medications are effective. Fortunately, my medication regime has proved overall effective so I haven’t used it as much as I have in the past.

3. Water Walking

It probably comes as a surprise, but consistent movement is a top strategy to manage fibromygia pain and muscle stiffness. Moving beyond normal proves difficult with fibromyalgia and it is for this reason why man of us gain weight and have sore stiff muscles because excessive movement can also trigger flares. Finding the right balance between rest and movement is a constant challenge and is why I’ve found moving and/or exercising under water to be an effective solution. The water in takes much of the pressure of the joints and there’s a feeling of weightlessness that you have when moving underwater. Fortunately I live in a town where there are a number of therapy pools that offer walking under water as an option. I especially like participating in the winter time when cold temps make outside exercise even more daunting.

4. Floatation Therapy

Floatation therapy is one f my favostire alternative treatments. I’ve made it my aim to focus on self-care and so now I go at least every other week. Inside each float tank is eight hundred pounds of pharmaceutical-grade Epsom salt dissolved in ten inches of water warmed to skin temperature. Like the Dead Sea, this extremely dense solution enables people of all body types to float effortlessly.The float tank is dark and quiet, greatly reducing sensory stimulation. This unique environment frees the brain from the bulk of its processing duties and prompts the production of theta waves.

The magnesium is absorbed into the body and for me salt water floating is a must do in my bag of treatments to manage fibro.

5. UV Light Therapy

Last but not least on my docket is UV light therapy aka as a tanning bed. As a celiac with IBS I don’t absorb all the nutrients from the food that I eat and one of the vitamins that I am perpetually deficient in is vitamin D. Going to the tanning bed not only helps me with vitamin D but the warmth gets deep into my bones and keeps me toasty warm on these cold winter months.

So that’s my list. In no particular order, all the treatments that help me cope and manage and do all that I do. Let me know in the comments: What alternative therapies work for you?

What alternative therapies work for you?

 

 

 

 

The First 48 Hours After a Fibromyalgia Flare Up | Living with Fibromyalgia (REPOST)

December 29, 2017 — 1 Comment

Living with fibromyalgia sucks! There I said it…

But it is worth re-typing…

Living with fibromyalgia sucks

No matter how positive you think, or how mindful you are, there is just no way to dispute the fact that the illness sucks. Backwards and forwards. In and out. Up and down. All around; fibro stinks. Some days you wake up feeling deceptively great ready to take on the world. Most days you lie in bed angry, exhausted, and barely able to move wondering what you could have possibly done the day before to feel like you were ran over by a semi-truck.

You relish the good days but you also rue the good days since good days usually mean you’ve push your body too far. So you wake up the next day wishing the day before never happened.

You are constantly thinking ahead. Reshuffling your invisible spoons, rearranging your schedule, re-prioritizing what is most important to get done and what can be put off until a better day. Trying to mark one more item off your to do list before your body most certainly gives out on you. Then there’s the fibro fog and memory lapses. The jolts of pain. And the fatigue. Did I mention the fatigue? ( I might have forgotten). You don’t know unrelenting, indescribable, nonsensical fatigue unless you’ve lived with fibromyalgia. This post could go on and on but I’ll spare you. I think the point has been made.

September is Pain Awareness Month

And for those of you living with or knowing someone with a chronic pain condition, this post is written to help you better understand the emotional, mental, and physical toll that chronic pain takes on many of us living with an invisible chronic illness; specifically following a fibromyalgia flare.

Since my illness happens to be fibromyalgia this post is written from my personal perspective. But understand that many of these emotions, feelings, and perspectives are shared across different illnesses and it is my hope that by sharing just a glimpse of what is so often unsaid I’ll bring just a little more clarity on the complexities that come with living with a chronic illness.

For me though, what may be the worst part of living with fibromyalgia is the inconsistency of the illness. Even though I’ve lived with fibromyalgia for 7+ years; every day I learn something new. Each time I “flare” and feel increased surges of all my symptoms, it’s always like the first time since what causes today’s flare up might not be what caused the last one. You see these high tides of fatigue and pain are best known in the fibro world as a flare. What exactly is a fibro flare you ask? Thankfully I made a whole post about it.

What is a Fibro Flare?

Simply put :

“A flare is the worsening or exacerbation of symptoms that already exist,” says Daniel Clauw, MD, professor of anesthesiology, rheumatology and psychiatry at the University of Michigan in Ann Arbor. “Patients use different timeframes for what they consider a flare, but it’s generally several days or weeks of worsening symptoms. Anything shorter is considered normal waxing and waning of symptoms that someone with fibromyalgia can expect.”

You can learn more in my post here but what I most wanted to get across in this post is the emotional, mental, and physical pain that flares put on those of us living with chronic pain.

Guilt

Inevitably, flares hit us during the most inopportune times. Perhaps due to the subconscious stress of an impending big event, the physical toll of a long day, or even a sudden change in the weather the most common emotion that hits us during and after a flare is guilt. Guilt that we’ve had to cancel an important event. Guilt that we called into work again. Guilt that you let your friends or family down. The problem with guilt is that it is taxing to our already taxed systems. It is also insidious and has been one of the hardest emotions that I personally have had to learn how to manage.

Insecurity

Immediately after a flare; you begin to feel insecure. Questions like Did I push to far, can I begin again, should I go back to work, and can I handle my life begin to surface. It is easy to feel broken, embarrassed, and full of self-doubt. Sometimes I feel like I won’t survive another flare and I wonder how I’ve gotten this far. These feelings can linger for days after a flare has subsided.

Pain

Pain is a mainstay with fibromyalgia. Pain is always there even when it is managed by medication. Pain is unnatural to our bodies and sometimes it is hard to know exactly when flare pain begins and ends. Learning to exist day to day with extremely high levels of pain is something that those of us with fibromyalgia have learned to do very well. This constant pain is unnatural and can be worse immediately before or after a flare.

How Can You Help

This is just the surface of what happens after a person with chronic pain experiences a flare. If you are a caretaker, friend, or associate of somone living with an invisible illness it can be difficult to know how to help or what to do when your friend experiences a flare. You may feel helpless and not know what to do or say to best help. Come back on September 24th to learn how you can help.

To learn more about chronic pain and pain advocacy visit the U.S Pain Foundation

What Is A Fibromyalgia Flare? | Living with Fibromyalgia (REPOST)

December 28, 2017 — 4 Comments

The second most common question that people living with fibromyalgia (or any chronic invisible illness for that matter) get asked next to What is Fibromyalgia is What is a Fibromyalgia Flare?

If you know someone living with this illness then you’ve probably heard them tell you on one occasion or another that they are experiencing a “flare up”. Trying to articulate what you mean by a “flare” is perhaps one of the hardest things to do mainly because “flares” look so different for each person.

Surprisingly, attempting to explain a flare is just as difficult as trying to understand a flare and it is for this reason that so many of us living with the illness avoid discussing our symptoms altogether.

However, education, awareness, and knowledge are important when dealing with any chronic illness- fibromyalgia or otherwise and it is only through explaining that we help all people grasp the truly omnipresent nature of chronic invisible illness and help everyone to better understand what we live with day in and day out.

It is only through explaining that we help all people grasp the truly omnipresent nature of chronic invisible illness and help everyone to better understand what we live with day in and day out.

To put it succinctly “Talking about our disease is the only way we can get the support, empathy, and understanding that we need from caretakers, health care providers, family and the greater public.

That being said, the article below (taken from Arthritis.org) provides the easiest and most succinct explanation of fibromyalgia “flares” and I hope that everyone reading it can understand just alittle bit better what those of us living with the chronic illness experience each and every day.

What Is a fibromyalgia Flare courtesy Arthritis.org

While a person with fibromyalgia might experience certain symptoms on a regular basis, when symptoms worsen or happen more frequently for a period of time, it is called a flare.

“A flare is the worsening or exacerbation of symptoms that already exist,” says Daniel Clauw, MD, professor of anesthesiology, rheumatology and psychiatry at the University of Michigan in Ann Arbor. “Patients use different timeframes for what they consider a flare, but it’s generally several days or weeks of worsening symptoms. Anything shorter is considered normal waxing and waning of symptoms that someone with fibromyalgia can expect.”

Symptoms of fibromyalgia include:

  • Widespread muscle pain
  • Fatigue that makes completing daily activities difficult
  • Stiffness, especially in the morning or after a long period of inactivity
  • Cognitive difficulties, also known as fibro fog, including problems with memory, concentration and organization
  • Emotional issues, such as anxiety, sadness or depression
  • Sleep problems, such as taking a long time to fall or sleep, frequent waking or waking up and still not feeling rested

While these are common symptoms among people with fibromyalgia, everyone experiences flares differently.

“People with fibromyalgia do not all experience flares the same way,” Dr. Clauw says. “A good way to explain it is that every person with fibromyalgia has their Achilles heel – their ‘thing’ that really gives them trouble. When their fibromyalgia worsens, that particular thing really gets bad.”

A person’s predominant symptoms during a flare can change over time.

Triggers for fibromyalgia Flares

One of the best ways to prevent a flare is to determine what might be causing it in the first place. These causes are called triggers. Like symptoms, triggers for fibromyalgia vary by person, but they can include:

  • Physical or psychological stress
  • Temperature and/weather changes
  • Hormonal changes
  • Traveling and/or changes in schedule
  • Changes in treatment
  • Diet
  • Poor sleep

“We know that any type of stress – not just psychological, but also physical, immune or anything that disrupts the body’s normal routine – can trigger a flare,” Dr. Clauw says. “Anything from a motor vehicle accident to surgery or another type of stressful life event can cause a worsening of symptoms. Flares can also be caused by behavioral triggers such as not sleeping well, suddenly stopping exercise or overdoing it on activity.”

Some flares are unavoidable, and certain triggers are beyond your control. You can try to identify what aggravates your fibromyalgia symptoms by keeping a log of your activities, what you eat, how you sleep and how all of those factors influence your symptoms. After logging these factors for several weeks, you might be able to see a pattern. This will help you know how to better manage the inputs that might trigger a flare.

To learn more click here

For the entire month of November, the blog will feature articles, features and information that is relented to chronic pain, invisible illness, and rare diseases in celebration of the U.S Pain Foundation’s annual KNOWvember campaign.

Source: Arthritis.org (article) The Vanguard Clinic (image)