Content

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According to statistics, there are now more than 3 million cases of fibromyalgia each year. Fibromyalgia is a condition defined by widespread pain in muscles and joints. Pain is often accompanied by fatigue, poor sleep quality, and problems with memory and mood.Fibromyalgia is a disorder in the way the brain processes pain signals from muscles and joints. There is currently no cure for fibromyalgia, but the disorder can be controlled in other ways. If you are diagnosed with fibromyalgia, you can heal it naturally by:

Steps

Method 1 of 3: Apply an anti-inflammatory diet

1. 

   Eat the right foods. Although not widely approved in mainstream medicine, fibromyalgia is still considered chemically sensitive or inflammatory. Therefore, adopting an anti-inflammatory diet will be beneficial in the treatment of the disease. The anti-inflammatory diet focuses on whole foods, preferably organic foods. In addition, the consumption of preservatives and additives should be avoided.
   • In an anti-inflammatory diet, avoid all processed and processed foods.

2. 

   
   
   Increase your fruit and vegetable intake. Should increase the consumption of vegetables and fruits every day. Fruit should make up ½ of the food consumed per day. Eat a variety of fruits, especially berries like blueberries, red raspberries, strawberries, blackberries, and gooseberries. These fruits contain antioxidants and other ingredients that have anti-inflammatory properties.
   • Should add a variety of vegetables. Dark green leafy vegetables like rainbow spinach, spinach (spinach), mustard greens, broccoli, Brussels sprouts and vegetables are generally rich in vitamin E that help reduce inflammatory molecules in the body.

3. 

   
   
   Eat the right kind of meat. There are several types of meats that can help reduce inflammation caused by fibromyalgia. Increase your intake of fatty fish because they are rich in omega-3 fatty acids. These are natural anti-inflammatory agents. Fatty fish include salmon, tuna, cod and other fresh fish.
   • Avoid red meat, unless it's organic red meat and from a grazing animal.

4. 

   
   
   Increase your fiber intake. High-fiber foods have been shown to help reduce the inflammatory factor in the blood. Eat plenty of whole grain foods like whole wheat breads, pasta, long grain brown rice, and many other healthy grains.
   • Nuts are rich in fiber, antioxidants, and other anti-inflammatory vitamins and minerals that can help repair the damage caused by inflammation.

5. 

   Avoid consuming certain foods. Foods and additives you should avoid include sugars, non-natural sugar substitute sweeteners, such as Splenda or Equal. Also avoid hot drinks, alcoholic beverages, coffee, and hot spicy foods. These are foods that open up blood vessels and cause redness, leading to inflammation.
   • On the other hand, you can use spices like ginger, turmeric and garlic as they have anti-inflammatory properties. Alternatively, you can use natural sweeteners such as honey, agave honey, Stevia or Monk Fruit sweetener.

6. 

   Use functional foods. Certain supplements can be combined with an anti-inflammatory diet to treat fibromyalgia or symptoms. Note that you should consult your doctor before taking supplements and should follow the manufacturer's instructions. You can take vitamin B vitamins, vitamin C, vitamin D, magnesium, zinc, and selenium. In addition, fatty acids, such as omega-3, can be added to fish oils and other supplements.
   • You can take 5-HTP supplement, a precursor of serotonin - one of the neurotransmitters that help you sleep well.
   • Use psychoactive herbs. There are many safe and effective herbs that can help you get restful sleep. Talk to a health professional about using valerian, chamomile, or passionflower to help you sleep well.
   • Probiotic supplement to boost the immune system.
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Method 2 of 3: Lifestyle changes

1. 

   Do exercise. There is strong evidence that fibromyalgia patients can benefit from exercise. Research has shown that although it is difficult to maintain motivation, mild-moderate physical activity can be effective for fibromyalgia patients. It's best to start with low impact physical activity like walking. It will be difficult at first, but once you get started, you will get used to it and remember not to overdo it.
   • Get up every 1-2 hours and take a slow walk around the house or office. Or you can take the dog for a walk 2-3 times more than usual. Alternatively, you can take the stairs or walk as much as you can.
   • Try practicing Tai Chi and Qigong. For group activities like Tai Chi and Qigong, you can take classes locally. Alternatively, you can join yoga and low impact aerobic classes or groups.
   • Get adequate rest between workouts. You could try a meditation class. Meditation can have a positive and significant effect on your mood and help reduce stress.

2. 

   Massage. Fibromyalgia causes pain and tension, so a massage will be a great way to relieve these symptoms. Massage movements also help relax and relieve pain and tension. You can go to the spa for an experienced massage expert.
   • If you cannot find a reliable spa on your own, you can consult with your doctor, friends or relatives.

3. 

   Practice deep breathing. In addition to meditation, deep breathing can also help you relax. To take a deep breath, at first, lie on your back and back straight. Place pillows under your neck and knees for a comfortable position. Put your hands on your stomach, palms face down. Take a deep, long, and slow breath to stretch your stomach, and inhale from your diaphragm. The diaphragm creates a strong suction force that pulls air into the lungs instead of inhaling through the ribs. Repeat breathing exercises as often as possible.
   • The correct posture is that your finger should stretch when placed on your stomach.
   • You will feel a bit dizzy at first, but this is normal due to the amount of air inhaled. Stop exercising if you feel uncomfortable.

4. 

   Practice breathing with throat sounds. To increase the intensity of deep breathing exercises, you can incorporate throat sounding. The method is similar to deep breathing exercises, but when you exhale, make a long "hum" sound in your throat. This exercise helps strengthen the diaphragm and helps you relax better.

5. 

   Use additional breathing exercises. Here's another breathing exercise that will help you relax more. First, sit upright in a chair. Take in 3 short breaths through your nose. For the first beat, raise your arms up high. Then, bring your hands forward to shoulder height. On the second beat, hold your arms out to your sides, shoulder-height. For the third beat, raise your hand above your head.
   • Repeat this exercise 10-12 times.
   • Stop exercising when you feel dizzy. The lungs process the breathing and return it to its natural rhythm.

6. 

   Try using biofeedback. Biofeedback is a method of using the mind and body to control unintentional reactions, such as blood pressure, heart rate, and muscle tension. Talk with your doctor before attempting biofeedback. Your doctor will give you a special device to help you see your body respond. You can then use this device yourself and take action to control the feedback functions.
   • For example, if your heart rate increases, you can use deliberate equipment and physical activity to help slow your heart rate.

7. 

   Try acupuncture. Some studies show that acupuncture helps relieve pain caused by fibromyalgia. You can seek out an acupuncturist near your home or seek advice from your doctor. You should try acupuncture at least 3 times to determine if it works. Continue treatment if acupuncture is effective.
   • You may have to decide if acupuncture is too expensive. Ideally, you should weigh the pros and cons of acupuncture economically.
   • Absolutely do not self-acupuncture or let someone who does not have acupuncture expertise for you.

8. 

   Find a support group. Being diagnosed with fibromyalgia can be emotional. Therefore, you should reach out to a group of people who have experienced similar feelings to feel less lonely and easier to sympathize with people with similar conditions.
   • You can search for local support groups or seek referrals from your doctor.
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Method 3 of 3: Understanding fibromyalgia

1. 

   Learn about fibromyalgia. Women have a higher risk of fibromyalgia than men. Symptoms may develop slowly or begin to appear after injury, physically, mentally, or emotionally.The cause of fibromyalgia is not currently known, but it seems to have genetic and gender factors.
   • Fibromyalgia can be related to the immune system because it usually occurs after infection, and is often associated with autoimmune disorders such as lupus erythematosus and rheumatoid arthritis.

2. 

   Recognize the symptoms. Several symptoms can help you recognize fibromyalgia. Widespread pain is the most common side effect. This pain is described as persistent dull pain. Fibromyalgia can be diagnosed if the pain lasts at least 3 months and is on both sides of the body. Fibromyalgia pain should also appear in the upper and lower waist.
   • A person diagnosed with fibromyalgia will feel very tired, at least in part due to a sleep disorder. Sleep can be prolonged but is often interrupted due to leg pain, restless leg syndrome, and sleep apnea. Even when sleeping for long periods of time, a person with fibromyalgia will still be tired when waking up.
   • People with fibromyalgia have been reported to experience "daydreaming" - a condition that affects their ability to pay attention and focus on mental activities.
   • Other symptoms include depression, headache, stomach pain or cramps.

3. 

   Diagnosis of fibromyalgia. Diagnosing fibromyalgia can be difficult and serious because there is no specific test to diagnose fibromyalgia. The American College of Rheumatology (ACR) has a set of criteria needed to diagnose fibromyalgia. These criteria are similar to the list of symptoms above. However, symptoms should cause pain for more than 3 months and pain should not be interrupted for a week before examination. Your doctor will work out how many of the 19 areas of your body feel pain. Your doctor will also evaluate the severity of other symptoms and see how pain affects them.
   • Your doctor will also work to rule out other underlying medical conditions that may be causing your symptoms.
   • The doctor may not be sure with the diagnosis. In that case, it is best to see a doctor who specializes in fibromyalgia. You may need a referral from your doctor to a local rheumatologist.

4. 

   Treatment of fibromyalgia with medication. Although the cause of fibromyalgia is not known, there are drugs that can interfere with brain neurotransmitters - substances in the brain that act as intercellular "signalers". Brain and nerves, thereby helping patients with fibromyalgia. There are 3 drugs approved for the treatment of fibromyalgia, including Duloxetine (Cymbalta), Milnacipran (Savella), and Pregabalin (Lyrica).
   • Medication can be used to treat other symptoms such as sleep disturbances. Examples include Cyclobenzaprine (Flexeril), Amitriptyline (Elavil), Gabapentin (Neurontin) or Pregabalin (Lyrica). Other medications that improve sleep, such as Benzodiazepines or Ambien, are not recommended.
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Advice

• Be sure to diagnose and treat other disorders that may cause fibromyalgia. These disorders include menopause (which affects the endocrine system and can affect fibromyalgia) and poor thyroid function (which may have symptoms similar to fibromyalgia).