Reduce Your Risk of Fibromyalgia Flare-Ups

Stress can kick off a fibro flare in a hurry. Lowering your stress levels starts with identifying what makes you stressed so you can avoid or reduce triggers. But some stress is unavoidable. This is when proactive stress relief techniques can make a real difference. Try relaxation techniques such as guided imagery or deep breathing exercises, practice meditation, or see a therapist to learn tools such as cognitive behavioral therapy. 

Another way to lower stress is to set a schedule each day so you know what to expect. This can help you keep energy for times you know you'll need more, so you can pace yourself, both mentally and physically. Research shows the most productive time for people with fibromyalgia may be between 10 a.m. and 4 p.m. This is late enough that morning aches aren't at play, but not so late that fatigue has set in.

You can't cure fibromyalgia with your diet, but what you eat each day can help you feel better overall. In general, anti-inflammatory foods are best: Load up on fresh fruits and vegetables, and go for plant-based proteins like beans and nuts, or lean proteins such as fish and poultry. Replace your butter with olive oil, and steer clear of processed foods, extra sugar, and saturated fat.

Sleep problems are common when you have fibromyalgia. Poor sleep can ramp up flares, so having good sleep hygiene is important. Sleep hygiene is the set of behaviors you use to get more restful sleep. Examples include:

• Going to bed and waking up at the same time every day
• Winding down before bed by shutting off screens and doing calming activities
• Avoiding heavy meals, alcohol, and caffeine before bedtime
• Keeping your bedroom cool, dark, and free from distractions
   

When the weather changes – especially when temperatures drop – many people with fibromyalgia notice it by their increasing symptoms. You can't control the weather, but you can stay ahead of the effects by dressing in layers, staying active to keep your blood flowing and joints lubricated, using heating pads or warm baths, and tracking the weather so you're aware of when you may need to focus on preventive steps. 

If your flares are becoming more frequent, it could be a sign you need a med switch or adjustment. Keep track of your flares with a diary so you can report to your doctor when they're happening and how severe they are. Your doctor can help you explore other options if you're not getting the relief you need. 

Practices such as acupuncture and massage, or supplements like vitamin D or magnesium, may help reduce symptoms for some people. These aren't meant to replace your medical treatment, but to support it. Always ask your doctor before you take supplements to be sure they don't interact with medications you're taking. 

During your daily routine, pay attention to how you stand, walk, sit, and lie. Long-term postures are especially important to correct if they're adding to stiffness or pain. Keep your head over your shoulders and your shoulders over your hips. Use pillows for your back and butt. Try a small stool under your feet when you sit. Watch for repetitive movements you do during the day, and be sure to alternate sides of your body to even out stress on muscles and joints. 

Moving more may not seem right when you're hurting, but there's a good reason for it. Studies show that gradually increasing your exercise can reduce pain if you have fibromyalgia. Low-impact options that don't stress your joints are ideal, such as swimming, biking, walking, and yoga. Consult a physical therapist to find the most effective and safe movements for you.

Fibromyalgia and depression often go hand in hand. About 50%  of people with fibromyalgia have depression, and over half have a depressive episode at least once in their lives. Depression makes it hard to access the tools you know will help ease your flares. Talk to your doctor if you're feeling low in mood and energy – you could benefit from therapy and medication for your mental well-being.