4 Simple Changes To Regain Your Life From Fibromyalgia
By Lee Berlemann, Thu Dec 8th

What You Need To Know: and Chronic Fatigue Syndrome

According to the American College of Rheumatology, Fibromyalgiaaffects 3 to 6 million Americans. Other sources say the totalnumber affected could be 8 million people. It primarily occursin women of childbearing age, but children, the elderly, and mencan also be affected. (Approximately 80 percent to 90 percent ofaffected people are women.)

Fibromyalgia is a chronic condition characterized by fatigue andwidespread pain in your muscles, ligaments and tendons. Atfirst, it was not considered an illness at all. Doctors couldnot find any thing wrong with patients so they believed it to bepsychosomatic.

Slowly that dismissive view is changing. Published research atJohns Hopkins, University of Pennsylvania and other top researchfacilities points to immune dysfunction and cardiacabnormalities in these illnesses. It is difficult to believethat some doctors still regard people with andchronic fatigue syndrome as nothing more than 'extremely worriedwell people'.

Chronic Fatigue Syndrome (CFS or chronic fatigue and immunedysfunction syndrome, CFIDS) is a chronic, often debilitatingdisorder of unknown cause characterized by fatigue, pain andcognitive disorders. Often severe cognitive complaintsdifferentiate the syndrome from similar disorders and usuallyoccur in a later stage of the disease.

There is no evidence to sustain the thought that CFS orFibromyalgia is a contagious disease. Contagious diseasestypically occur in well-defined clusters, either as outbreaks orepidemics.

What Causes and Chronic Fatigue Syndrome?

Asking what causes or chronic fatigue syndrome canbe a tricky question, depending on whom you ask. Doctors andresearchers believe there is not a single cause of Fibromyalgiaor chronic fatigue syndrome. At this point doctors are just notsure what causes these illnesses.

While the cause of is unknown, researchers haveseveral hypotheses about causes or what triggers the illness.Some scientists believe that the syndrome may be caused by aninjury or trauma. This injury may affect the central nervoussystem.

Fibromyalgia may be associated with changes in musclemetabolism, such as decreased blood flow, causing fatigue anddecreased strength. Others believe an infectious agent such as avirus in susceptible people may trigger the syndrome, but nosuch agent has been identified.

Research proposes that CFS may be caused by an immunologicdysfunction or altered capacity of certain immune functions. Onething is certain at this time: there are no immune disorders inCFS or patients traditionally affiliated withdisease.

That suggests a different approach is needed to reach the stateof health you want.

4 Simple Changes to Shift Your Life From or CFS

Many studies have indicated that a healthy lifestyle includingdiet, exercise, relaxation techniques and sufficient sleep offerthe most effective approaches for reducing fatigue and pain fromCFS and Fibromyalgia.

1. Nutrition/Diet

A common thread in many cases seems to be a tendency to feelbetter when refined sugar, caffeine, alcohol, fried foods, redmeat, and highly processed foods, are kept to a sound personalminimum in the diet.

Try supplementing your current diet with greater quantities ofraw or lightly cooked fruits and vegetables. Try substitutingmeats that are high in fat with fish or lean poultry. Drinkplenty of water and take a good vitamin supplement to ensurethat you are getting proper nutrition.

2. Quality Sleep: Seven Ways to Become Sleeping Beauty

This is perhaps the most important component of treating CFS/FM.The following tips will help you achieve more restful sleep. Tryto follow as many of them as possible to obtain the best levelof sleep you can:

· Try to go to bed earlier and at the same time everyday. Evenon weekends, try

to go to bed and wake at the same time. Thiswill help your body get used to a set schedule and provide for amore restful sleep.

· Try to avoid any caffeine-containing beverages such as coffeeor soda before going to bed. It is a stimulant that will keepyou awake at night. Also, alcohol drinking should be kept to aminimum in sufferers.

· Don't eat a lot before bedtime. Generally, try not to eatwithin two hours of going to bed. Particularly avoid spicy orfatty foods and try to keep your "midnight snacks" to a minimum.

· Ensure that you have a comfortable mattress and pillow.Sometimes, people's poor sleeping habits stem from poormattresses. What constitutes a comfortable bed is different forus all. Usually something that is not too firm and not too softshould be acceptable. Cervical pillows mold to the natural shapeof your neck and eliminate any unwanted stresses on the musclesof your neck and upper back. Choosing the appropriate bed andpillow is often done by trial and error. Find the combinationthat gives you the most restorative sleep and stick with it.

· A regular exercise program will help you have a more deep andrefreshing sleep on a consistent basis.

· Try and avoid daytime naps. By doing so you will be more tiredat night and be able to sleep deeper, thereby waking up morerefreshed. Naps may seem like they provide more sleep time, butthey are counterproductive to getting rest. Naps during the daywill affect how well you will sleep during the night and it getsthe body out of sync with the regular sleep pattern, leading toinsomnia at night.

· Keep a proper sleeping environment. This involves a quiet andcool room. A slightly cooler room is ideal for sleeping sincethis mimics your internal temperature drop during sleep andsilence is more conducive to sleep.

3. Exercise: You Can Be More Than A Couch Potato

Many studies have indicated that exercise is the most effectivecomponent in managing Fibromyalgia, and patients must expect toundergo a long-term exercise program. Physical activity preventsmuscle atrophy, increases a sense of well-being, and over timereduces fatigue and pain itself. Be sure to consult yourphysician before beginning any exercise program.

4. Relaxation Techniques: Even When You're In Pain

Relaxation and stress-reduction techniques are proving to behelpful in managing chronic pain. There is certainly evidencethat people with have a more stressful response todaily conflicts and encounters than those without the disorder.A number of relaxation and stress- reduction techniques haveproven to be helpful in managing chronic pain:

·Deep breathing exercises. ·Muscle relaxation techniques. ·Meditation. ·Hypnosis. ·Biofeedback. ·Massage therapy.

Your goal with these lifestyle suggestions is to modify thechoices that are within your control. But obviously, many thingsin your life are not in your control and impact you on manydifferent levels. But, you CAN gain control over these areas too.

A free ebook titled "Fibromyalgia and Chronic Fatigue Syndrome:What you need to know, what you need to do" explains how you canregain control your health to enjoy a life free from thesymptoms of and Chronic Fatigue Syndrome.

Obtain your free copy now at:http://www.fibromyalgia-and-chronic-fatigue-help.com

Get "the rest of the story" there to start living the life youwant and deserve!!

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About the Author

Lee Berlemann's FREE ebook titled, "Fibromyalgia And ChronicFatigue Syndrome: What You Need To Know, What You Need To Do"offers hope for you and your family's health challenges. Obtainyour FREE copy at:http://www.fibromyalgia-and-chronic-fatigue-help.com

About the author:About the Author

Lee Berlemann's FREE ebook titled, "Fibromyalgia And ChronicFatigue Syndrome: What You Need To Know, What You Need To Do"offers hope for you and your family's health challenges. Obtainyour FREE copy at:http://www.fibromyalgia-and-chronic-fatigue-help.com