Aging With Fibromyalgia: How to Control What You Can

Achy joints and sore muscles, mobility challenges, poor sleep quality, and declining mental skills are all symptoms of fibromyalgia. They’re also signs of aging. Fibromyalgia isn't a progressive disease, so it won't necessarily get worse as you age. But if you also have other health conditions, you may find it harder to manage your fibromyalgia. Take a look at how fibromyalgia and aging may affect you. And learn what you can do to control the impact of both.

Research is mixed. One study observed 600 people with fibromyalgia between ages 20 and 85 to check for differences in their symptoms. Doctors found that older patients had fewer symptoms – such as pain, poor sleep quality, and depression – than younger patients, but their symptoms lasted longer. Earlier studies showed that older patients had more symptoms than younger patients. Your symptoms likely depend on several things, such as your diet, your level of exercise, and how well you manage any other health conditions you may have.

Reduced cognitive function (fibro fog) is common in fibromyalgia, and studies show it’s linked to loss of gray matter in the brain. Gray matter is brain and spinal cord tissue that controls memory, language, and decision-making. In one study, doctors found that fibromyalgia patients lost nearly four times the gray matter as patients their age who didn’t have the condition. On memory tests, they scored the same as patients who were 20 years older. To boost brain power, get at least seven hours of sleep each night, do puzzles, or learn a new hobby. Limit alcohol, which can affect memory.

Sleep problems, such as insomnia, are common as we age. Having fibromyalgia can make them worse. It’s hard to sleep when you’re in pain. Studies show that an estimated 1 in 3 people with fibromyalgia also have sleep apnea. Poor sleep quality can make your other symptoms, such as fibro fog, fatigue, and pain, even worse. To get better sleep, go to bed at the same time each night, even on weekends. Take a warm bath, read a book, or listen to soothing music. Turn off all electronics at least one hour before bed.

Fibromyalgia pain disrupts your life. Muscle aches, tenderness, and stiff joints make it hard to be active. But being inactive makes your muscle and joint pain worse. It also leads to loss of muscle mass and problems with posture and balance. Studies show that aerobic and strength training exercise can reduce fibromyalgia symptoms, like muscle and joint pain. Choose low-impact, aerobic exercises, such as swimming, walking, biking, or yoga, which can help relax your muscles and reduce stiffness. Resistance training with barbells, dumbbells, or resistance bands helps tone muscles without heavy lifting.

Most people reach peak bone mass around age 30. After that, you lose more bone mass than you gain. Weight-bearing exercise strengthens bones, but if you avoid it because of chronic pain, you may be losing bone density. To slow it, try brisk walking or gardening. Strength training with free weights or resistance bands can help, too. Some medications your doctor may prescribe for fibromyalgia may cause bone density loss. These include amitriptyline (Elavil), gabapentin (Neurontin), and cyclobenzaprine (Flexeril). If you take any of these, ask your doctor about your risk of bone density loss.

As you age, your body develops inflammation that doesn’t go away (inflammaging). It’s how your immune system protects against injury, disease, or infection. Chronic inflammation can cause other health conditions. It also affects your brain health and makes your body weaker. You can’t stop inflammaging, but you can slow it down. Eat a diet rich in fruits, leafy green vegetables, and whole grains. Avoid fried and processed foods and red meats. Exercise for 30 minutes each day. Ask your doctor if it’s safe for you to take supplements, such as zinc and omega-3, which may ease inflammation.

It’s important to stay positive and connected to others, even though it's tough when you’re in pain or exhausted. But avoiding social situations can make you feel isolated, anxious, or depressed. Studies show the more anxious and depressed you feel, the worse your physical symptoms become. Try a new hobby or take a class to engage your brain and socialize. Video chat with friends or family. Find an online or in-person support group through the Center for Chronic Illness. Try mindfulness meditation to refocus. Studies show it can ease pain, improve your thinking skills, and reduce depression and anxiety.