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Self-Care Offers Promise Against Fibromyalgia
One in 20 American
adults, mostly
women, suffers the
generalized muscle pain of
fibromyalgia. Fortunately, this
chronic medical condition isn’t
life-threatening and causes no
permanent damage. However,
fibromyalgia can really harm a
woman’s quality of life.
No one knows for sure what
causes fibromyalgia. It can be
triggered through exposure to
a stressor — such as an infection,
physical trauma, illness,
or emotional distress. Research
suggests that an abnormality
in certain brain chemicals
intensifies pain in people with
fibromyalgia. Later, repeated
stressors can aggravate the pain
and other symptoms.
"Effective treatment
includes exercise and medication,
explains Rany AlHaj,
M.D., a rheumatologist at Jersey
Shore University Medical Center.
"Interestingly, tricyclic antidepressants
seem to relieve symptoms, even though
research has not proven that depression
causes the illness. Helpful exercises
include aerobic dancing, stationary
cycling, and walking.
In one recent study described in
the Annals of Rheumatic Diseases, a
six-week program of twice-weekly
warm-water pool exercises supplemented
by relaxation instruction,
discussion, and education helped
participants control the symptoms
of fibromyalgia and curb anxiety.
Another study found that women
with fibromyalgia who participated in
a 17-week strength-training class and
lifted weights twice a week had less
pain and fatigue compared with those
who didn’t train.
"Exercise may increase pain initially, so be sure to start
slowly, says Dr. AlHaj. "For
example, you might try walking
or other exercise for five
minutes the first day. Then add
a minute or two each day, up to
20 to 60 minutes total. Always
consult with your physicians,
as excessive pain or fatigue that
lasts longer than a day after
exercise means you overdid it.
Here are some other tips to
curb fibromyalgia symptoms:
- Drop excess pounds. A recent study found that extra weight contributed to the severity of several symptoms.
- If you smoke, quit. Smoking worsens fibromyalgia pain.
- Analyze your work situation, if necessary. Prolonged sitting or standing, and/or repetitive motions can contribute to symptoms.
- Use your mind to help control your attitude. Two helpful strategies: Stockpile some fun distractions, such as comedy tapes or music CDs, for downtimes, and track your ups and downs to see that the bad times are temporary setbacks.
AlHaj, Rany, M.D.
Board certified in Internal Medicine
Ocean, NJ 07712
(732) 660-0011
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