Reducing Pain Associated with Fibromyalgia and Arthritis

Are you suffering from arthritis or fibromyalgia? These are two different conditions which are sometimes confused because of similar symptoms. Arthritis is defined as painful inflammation and stiffness in the joints. There are over 100 types of arthritis with different causes and treatments. Fibromyalgia is defined as a disorder that causes pain and fatigue in the muscles and joints. Both conditions are best diagnosed and treated by a medical professional. However, there are some things you can do to help alleviate these painful conditions.

Get daily (gentle) exercise- Try adding 30 min of daily gentle yoga to help minimize pain and stiffness.

-Child's Pose: This pose helps you to bring your focus inward and concentrate on your breathing, helping to reduce any stress from outward distractions.

-Legs up the Wall: This pose allows the blood to flow in the opposite direction of gravity, helping to reduce swelling and fatigue in your lower body. It is a wonderful way to relax.

Tai Chi is also another great form of  gentle exercise to help minimize the pain associated with fibromyalgia and arthritis. It is a slow moving exercise that focuses on energy and breath work while tuning out worldly distractions. Tai Chi has been known to help with not only pain reduction, but improve quality of sleep and help with depression.

Swimming and water classes are easy on the joints and can help as well.

Establish regular sleeping habits- Good sleeping habits are crucial for pain reduction and for improving energy and mood.

- Aim for 8 hours sleep each night on a regular schedule.

-Turn off  all electronics (TV, cell phone, IPad) at least 30 min prior to going to bed.

-Try to sleep in total darkness to help increase your melatonin secretion.

Sleep promotes healthy rhythms in respiratory rate and blood pressure.  Quality sleep is like a "tune-up" for your body overnight in repairing damaged molecules, reducing inflammation and improving your immune system.

Clean up your diet- While an anti inflammatory diet will not cure the pain of fibromyalgia nor arthritis, some have found some relief by adding more anti inflammatory foods into their diet. The first step would be to clean up your diet and cut back on all processed foods and refined sugar. Read your labels. Try to incorporate more foods that have single ingredients.

-Fish: Salmon and tuna are two great sources of omega-3 fatty acids that will help to reduce inflammation. If you don't like fish, try taking a fish oil supplement.

-Nuts: Walnuts, almonds, and pistachios are excellent sources! Add them to your salad or make nut butter!

-Veggies: Broccoli, spinach, kale, cabbage have all been proven to reduce inflammation markers in the blood.

-Fruits: Cherries, blueberries, strawberries, and citrus like oranges and limes are all great foods for reducing  inflammation.

-Spices: There are several herbs and spices that you can add to your foods to fight inflammation such as turmeric, cinnamon, clove, pumpkin spice, oregano, and sage to name a few! Find creative ways to add these to your favorite dishes! I like to add cinnamon to my coffee, pumpkin spice to my homemade almond butter, and clove to my turkey sweet potato chili!

I hope you find some relief in adding a few of these tips to your diet and daily routine. Always follow the recommendations of your professional care provider and never stop taking prescribed medications without their consent. The tips I have provided are ideas to supplement the recommendations of your health care provider and are not meant to replace them.

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

myhff.blogspot.com