Fibromyalgia - Lifestyle Changes

Establish Regular Sleep Routines

Sleep is essential, particularly since pain is aggravated by disturbed sleep. Many patients with fibromyalgia sleep poorly and have difficulty achieving a restful and restorative night?s sleep. Improvement is low in those who are unable to sleep consistently and at night. Swing shift work, for example, is extremely hard on fibromyalgia patients. Poor sleep habits can contribute to sleep problems. ?Sleep hygiene? tips include:

Establish a regular time for going to bed and getting up in the morning. Maintain this schedule even on weekends and during vacation.
Use the bed only for sleep and sexual relations.
If unable to fall asleep after 15 or 20 minutes, go into another room and engage in quiet activity. Return to bed when feeling sleepy.
Minimize light and maintain a comfortable, moderate temperature in the bedroom. Keep the bedroom well ventilated.
Avoid naps, especially in the evening or late afternoon.
Avoid exercising within 6 hours of bedtime.
Avoid caffeine or alcohol within 4 to 6 hours of bedtime.
Avoid drinking fluids directly before bedtime so that sleep is not disturbed by the need to urinate.
Avoid large meals before bedtime. A light snack, however, may help promote sleep.

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[For more information see In-Depth Report #27: Insomnia.]

Diet

Fibromyalgia patients should maintain a healthy diet low in animal fat and high in fiber, with plenty of whole grains, fresh fruits and vegetables. Although everyone should be careful about calories in fats, some are healthy.

Omega-3 Fatty Acids. Oils containing omega-3 fatty acids are of particular interest for arthritic pain. Such oils are found in cold water fish and can be purchased as supplements called EPA-DHA or omega 3.

Omega-3 fatty acids are a form of polyunsaturated fat that the body gets from food. Omega-3s are known as essential fatty acids (EFAs) because they are important for good health. These healthy fatty acids can be found in certain fish, dark green leafy vegetables, and some oils. Omega-3 fatty acids have anti-inflammatory properties, which help prevent blood clots, lower cholesterol and triglyceride levels, and reduce blood pressure. Omega-3s may also reduce the risks and symptoms for diabetes, stroke, rheumatoid arthritis, asthma, inflammatory bowel disease, ulcerative colitis, some cancers, and mental decline.

Vegetarian Diet. A vegan diet has no meat, dairy, or eggs and includes uncooked fruits, vegetables, nuts, and germinated seeds. In two small studies a vegan diet was associated with improved symptoms including pain, stiffness, and quality of sleep. In addition, the diet was associated with lower weight and cholesterol levels. A 2000 study found no significant decline in symptoms except some improvement in pain, but not as much as with a tricyclic antidepressant.