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Suggested Actions for Fibromyalgia

The management of FMS is very demanding, to say the least, but can be very successful if you develop a disciplined daily regimen and persistently adhere to it. In addition to watching diet and taking supplements it is also important to (a.)avoid situations of emotional stress and anxiety whenever possible, (b.) keep the immune system strong, (c.) avoid exposure in cold, damp weather, (d.) Beware of overexerting yourself physically (e.) get proper rest and develop good sleeping habits. People with FMS can be prone to greater psychological disturbances, particularly depression, anxiety and panic attacks, and may find it difficult to cope in stressful situations. Pregnancy can make symptoms worse but good daily habits as outlined can make a big difference. Please read the following.

(1.) Food allergies are a common factor in the aggravation of symptoms and this should be addressed. Removal of food allergens from the diet are important, the most common being: dairy, soy, citrus, peanuts, wheat, fish, eggs, corn and tomatoes. Try removing these foods from the diet totally and reintroduce them to the diet one at a time at the rate of one food per 2 weeks. As you do this, watch for reactions such as upset stomach, mood swings / changes, flushing (a warm, often prickly feeling over the body which may or may not include red splotches or flushes on the skin's surface, fatigue, or any other irritating symptoms. If any of these symptoms should occur, do not eat that particular food any more, or in a very limited amount and once in a great while if the symptoms are very mild. If the symptoms are severe, never eat that particular food again. Be alert for any food allergens that are not listed above.

(2.) Decrease the intake of carbohydrates in your diet and make sure to include protien rich foods in each and every meal. Eliminate, or at least drastically reduce, the amounts of refined foods, sugar, dairy products, alcohol and caffeine in your diet. Eat whole foods such as vegetables, fruits, and whole grains, making sure wheat is not a food allergen to you. If you find it's not, make sure you buy the products in which the wheat flour content is listed in the ingredients as 100% whole wheat flour), proteins, and essential fatty acids which are found in cold water fish (make sure this isn't a food allergen for you), nuts and seeds. Take an oil supplement that is high in GLA's such as grapeseed oil, evening primrose oil, or black currant oil.

(3.) Supplements should be taken daily. The one's to help the most would be: vitamin C (at the very least 200 mg. daily), CoQ10 (50- 100 mg. daily), chromium picolinate (200 mcg. daily), magnesium (200 mg. daily) with malic acid (1,200 mg. daily), 5-hydroxytyptophan(100 mg. twice daily), B complex (100mg. daily), zinc (30 mg. daily)and melatonin (0.5 to 3.0 mg. before bed).

Capped Herbs | Tinctures

Be Alert for herb allergens (see food allergens above)

(1.) Use of nourishing and tonifying herbs in infusions that are made by the quart and drunk throughout the day on a daily basis has proven to be very helpful. Nourishing herbs would include: nettle, red clover, comfrey leaf (NOT ROOT!!!), oatstraw, or mullein. Tonifying herbs would include: burdock, dandelion, yellowdock, motherwort, and raspberry leaf. Make an infusion by pouring at least a quart of boiling water over 2 handfuls of dried herb in a heatproof container that can be capped tightly (a mason jar works great). Let this steep till room temperature and keep in the fridge till using. Strain and drink cupfuls throughout the day till gone. Making these infusions up before bedtime and letting them stay overnight in the fridge will really help make your infusion at it's most potent. Feel free to add honey to taste or you may wish to add other tastier herbs to your infusion (e.g. chamomile, hibiscus, rose hips, mint) to enhance the flavor, or you can add your infusions to fruit juices. I strongly recommend using only one of the nourishing or tonifying herbs of choice at a time in an infusion.

(2.) Take strengthening herb supplements in the form of infusions, tinctures or capsules. These herbs would be: Siberian Ginseng (Eleuthero species, not the Chinese, Korean or American ginsengs which could be a bit harsh on the system for folks dealing with FMS and/or CMS), Schizandra berry (Schizandra chinensis), Ashwaganda root (Withonia somnifera), Gotu Kola (Centella asiatica), and Astragalus root (Astragalus membranaceus). Take these herbs only one at a time and just a few days out of the week, changing to another herb on a weekly basis till you find which works best for you. It is always wise to rotate the herbs you use on a weekly to monthly basis once you have found a few that suit you best.

(3.) For flare ups of pain or nervous tension I recommend the following herbs in the form of tinctures followed up by infusions or capped powdered herb: Black Cohosh (Cimicifuga racemosa), Kava Kava (Piper methysticum, stay away from Kava if you have any history of, or suspect any liver problems), Skullcap (Scutellaria laterfolia), Passionflower (Passiflora incarnata), Valerian (Valeriana officinalis) and Lavender (Lavendula species). Take these only during flare up periods and not on a daily basis for more than a week to 10 days. If the flare ups last longer than this, or you suspect an allergic reaction, or you are not getting good results, try another herb from the ones listed. I recommend tinctures for an initial dose for flare ups because it gets into your system immediately for quicker relief, then follow up with infusions or capped herbs.

Aromatherapy

Essential oils can be used in many different applications. Essential Oils

(1.) Atomizers and diffusors. Pump spray bottles make good atomizers. Diffusors are the most efficient, take care to choose one that uses no heat as this can alter the properties of the essential oils organic compounds. Suggested essential oils would be: Jasmine (Jasminum species), Lemon Balm also called True Melissa (Melissa officinalis), Rosemary (Rosmarinus officinalis), Lavender (Lavendula species), Clary Sage (Salvie sclarea), May Chang (Litsea cubeba), Lemon Verbena (Verbena citriodora), Bergamot (Citrus bergamia), Neroli (Citrus aurantium), Petitgrain, any of the citrus oils such as orange, lime, lemon, grapefruit or tangerine, Hops flower (Humulus lupulus), Geranium (Pelargonium spp.), Ylang-ylang (Cananga odorata), any of the Pine Needle types such as pinus spp. or abies spp., Spikenard ( Nardastachus jatamansi), Valerian, Sandalwood (Santalum album), Olibanum or Frankincense (Boswellia species), and Elemi (Canarium luzonicum). Use them singly or in combinations of no more than three at a time. Keep in mind that, if you use any of these directly on the body, you should do a patch test for allergic reactions.

(2.) Especially good for times of flare ups would be baths and massages using your choice of essential oils from above in bath salts, herbal bath sachets, massage oils, and lotions.

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