Natural help for fibromyalgia: it can make you hurt all over. But there are lifestyle changes you can make to ease fibromyalgia pain.

We all get tired. Most of us have experienced sadness or mild depression at times. And Who doesn't feel sore, achy, and stiff, especially after a weekend of recreational sports or heavy gardening? But for those with fibromyalgia syndrome (FMS), these debilitating symptoms occur daily for months to years on end, and are relentless, causing poor quality of life.

What is Fibromyalgia Syndrome?

Fibromyalgia syndrome (FMS) is a complex rheumatic-type disorder characterized by widespread pain, decreased pain threshold or tender points, and incapacitating fatigue. These symptoms affect more than 10 million Americans, mostly women ages 25 to 60. In fact, women are 10 times more likely to get this disease than men. While there is no specific laboratory test or abnormal X-ray finding to diagnose fibromyalgia, the symptoms of the disease can be successfully treated once a proper diagnosis is made by your physician.

Years ago it became apparent to doctors that patients (usually women) who told of having muscle pain achiness, fatigue, disordered sleep, anxiety, and depression were harboring a distinct syndrome, or collection of symptoms, that make a disease. Yet in test after test the results were always normal. Even 10 years ago doctors sent these patients home with low answers, as we could treat only the symptoms

Today doctors know differently. Years of comprehensive studies done on this enigmatic syndrome confirm that fibromyalgia is very real, and although the symptoms vary from patient to patient, they are not imagined. For rheumatologists, fibromyalgia is one of the most common diseases. Yet in primary-care practices it is vastly underreported. That's why seeking an accurate diagnosis for fibromyalgia is very important; even though evasive, it can be successfully treated once diagnosed.

What You Might Feel: Signs And Symptoms

Fibromyalgia causes you literally to ache all over. You may have symptoms of crippling fatigue, even on arising, specific trigger points on the body that are painful to touch, swelling, disturbances in deep-level or restful sleep, and mood disturbances or depression. Your muscles may feel as if they have been overworked or pulled, without exercising or other cause. Sometimes your muscles twitch, burn, or have deep stabbing pain. Some women have pain and aches around the joints in the neck, shoulders, back, and hips, making it difficult to sleep or exercise. Other symptoms you might feel include:

* fatigue upon arising

* difficulty maintaining sleep or light sleep

* stiffness

* hypersensitivity to cold and/or heat

* abdominal pain

* chronic headaches

* numbness or tingling in the fingers and feet

* irritable bowel syndrome

* incontinence

* anxiety and depression

* inability to concentrate (called fibro fog)

* poor circulation in hands and feet (Raynaud's phenomenon)

* restless legs syndrome

* dryness in mouth, nose, and eyes

* painful menstrual cramps

Because fibromyalgia can cause signs and feelings similar to those of osteoarthritis, bursitis, and tendinitis, some experts include it in this group of arthritis and related disorders. But unlike the usual bursitis or tendinitis that is localized to a single area, the feelings of pain and stiffness with fibromyalgia are very widespread.

Other factors that can affect fibromyalgia include:

* fatigue

* changes in weather (cold or humidity)

* physical exhaustion

* lack of sleep or restless sleep

* sedentary lifestyle

* anxiety and depression

What Causes It?

At this time the causes of fibromyalgia are virtually unknown. Investigators have been looking at hormonal disturbances and chemical imbalances that affect nerve signaling. While just speculation, it may be that lower levels of serotonin in the blood of patients lead to lowered pain thresholds. (Serotonin, a neurotransmitter in the brain, is associated with a calming, anxiety-reducing reaction.) This is thought to be caused by the reduced effectiveness of the body's natural endorphin painkillers and the increased presence of substance P, which increases pain perception. Still, these theories are merely speculative.

Most FMS patients experience non-restorative sleep, such as insomnia or light and unrefreshing sleep. It may be that disordered sleep leads to the lower levels of serotonin, resulting in increased pain sensitivity. Researchers have demonstrated what amounts to lower pain threshold induced by sleep deprivation in healthy women (which is also associated with an abnormal brainwave pattern).

Some researchers theorize that stress and poor physical conditioning are both major factors in the cause of fibromyalgia. Other researchers believe that because fibromyalgia is accompanied by low-grade depression, there may be a link between the two illnesses. Another theory states that fibromyalgia is caused by biochemical changes in the body and may be related to hormonal changes or menopause. Still other studies reveal that fibromyalgia may result from sudden trauma to the central nervous system.

No matter what the cause, fibromyalgia is a chronic and extremely debilitating musculoskeletal condition and one marked by fatigue. This means that it lasts for months and years unless the proper treatment is administered to control the symptoms.

How Is It Diagnosed?

Although today's high-tech medicine usually has a specific test to help doctors arrive at a diagnosis, there is no laboratory test or X-ray that can diagnose fibromyalgia. That's why a comprehensive physical examination and your medical history are both important, as well as a diagnosis of exclusion, ruling out other diagnoses that can be causing similar symptoms. Your doctor will also use a diagnosis of inclusion--making sure that your symptoms satisfy the diagnostic criteria outlined by the American College of Rheumatology. These criteria include widespread pain (pain in the right and left sides of the body, above and below the waist, involving the chest, neck, mid or lower back), that persists for at least three months, and pain evoked by a specific pressure in at least 11 to 18 specific anatomic sites.

Your doctor will run some specific blood tests, such as a complete blood count (CBC), a test that measures hemoglobin levels and gives a count of red blood cells, white blood cells, and platelets. This will let your doctor rule out blood disorders, such as anemia, that may cause fatigue. The blood chemistries will tell how your kidneys and liver are functioning and will give your cholesterol numbers. Tests of other chemicals, such as glucose, that can create similar problems to those of fibromyalgia will be done, as well as thyroid tests. An underactive thyroid (hypothyroidism), caused by reduced hormone production by the thyroid gland, can cause problems similar to those of fibromyalgia, with the fatigue, muscle aches, weakness, and depression.

Although fibromyalgia does not cause changes that show up on X-rays, your doctor may still want to rule out more serious causes of pain by taking routine X-rays or even ordering an MRI (magnetic resonance imaging).

What's The Treatment?

There is no accurate way to diagnose FMS, and there is also no known cure. However, many experts are finding success with a multifaceted treatment program that includes a combination of natural therapies to reduce the pain, anxiety, depression, and fatigue, while increasing healing sleep.

Hydrotherapy Helps To Boost Blood Flow To The Painful Site

Many FMS patients find relief with hydrotherapy, either hot or cold water to ease the discomfort. In fact, balneotherapy, or the use of hot baths or spas to alleviate pain, is a centuries-old therapy that helps to increase muscle relaxation, boost blood supply to the site, and relieve rigidity and spasms in the muscles of patients with fibromyalgia.

Soothing Foods High in Complex Carbohydrates Help To Reduce Anxiety

When serotonin levels are increased in the brain, it is associated with a calming, anxiety-reducing effect and, in some cases, with a drowsiness effect. Also, a stable serotonin level in the brain is associated with a positive mood state or feeling good over a period of time. Finding foods that relieve a depressed state relies on a personal trial-and-error approach. Using the list of suggested foods below, see which ones make a difference in your symptoms.

Foods to Boost Calmness

bagels
cereal
muffins
potatoes
sherbet
bread
crackers
pasta
rice

Foods High in Tyrosine Help to Increase Alertness

Just as some foods can help to reduce anxiety, other foods can help you feel attentive and responsive, and inattentiveness, or fibro fog, is a problem for many with this syndrome. Studies show that people are more alert when the brain is producing the neurotransmitters dopamine and norepinephrine. Foods rich in protein help to increase the amino acid tyrosine, which boosts the levels of dopamine and norepinephrine. This, in turn, creates a feeling of alertness and improves our concentration. Try the following foods to see which ones boost stamina and alertness for you.

Foods to Increase Alertness

legumes
cheese
milk
soy products
yogurt

Exercise Can Tone Muscles And Alleviate Pain

Lack of exercise and inactivity can aggravate low serotonin levels. Not only does exercise act as nature's tranquilizer, helping to boost serotonin in the brain, but studies have shown that exercise also triggers the release of norepinephrine. For those with fibromyalgia who feel stressed out frequently, exercise can help to desensitize the body to stress.

Talk to your doctor about a regular exercise program that includes stretching; aerobic activities, such as walking, bike riding, and swimming; and resistance training or weight lifting. Household activities such as gardening, mopping, vacuuming, sweeping, and window washing all count as exercise--so include them in your exercise program.

Start slowly and increase the exercises as you are able. Remember, if you are out of shape, it took a long time to get that way. Likewise, it will take a while to increase your fitness level, so be patient.

Destressing Can Reduce Anxiety And Increase Healing Sleep

There are many ways to destress. For those with fibromyalgia, support groups may be of particular benefit. Within these groups you can share how FMS affects your life--what you feel, the frustrations you face, the therapies that are helpful, and how the illness impacts your relationships and work.

You may find help from simple relaxation exercises, such as watching the sunset at the end of the day or taking time to breathe deeply while listening to music. Many FMS patients seek comfort in prayer, which helps to ease anxiety and gives hope to those who are in pain.

Cognitive behavioral techniques, such as positive self-talks in which you contradict any negative thoughts with optimistic ones help to switch your body from the "fight or flight" stress alert system into a calmer relaxation mode.

Herbal Therapies Work For Many

Some FMS patients find benefit from herbal therapies, particularly those herbs that act as anti-inflammatories in the body (such as feverfew, boswellia, meadowsweet, and pine bark)--all found to help reduce muscle pain, headache, PMS, and menstrual pain, among other common symptoms. Other herbal therapies (including chamomile and valerian) may help to increase a person's ability to relax and sleep more soundly.

While herbs are natural, they still can have a negative effect on the body. Always play it safe and check with your doctor before using an herb to make sure it will benefit your health and not interact negatively with medications you are taking.

Increasing Healing Sleep Can Help Resolve pain

Disturbed sleep and the resulting exhaustion you feel cause reduced physical fitness and the establishment of a vicious cycle of inactivity and sleep disturbance with physical and mood-related symptoms. Because patients with fibromyalgia have a specific type of disordered sleep, including insomnia, that may lead to the feelings of achiness and fatigue, it's important to take time before going to bed to create a restful atmosphere and reduce feelings of wakefulness. Try the following tips to boost healing sleep:

* Excessively warm rooms disturb sleep, so keep your room at a moderate temperature.

* Sound-attenuated bedrooms may help those who must sleep close to noise. If your room is noisy, buy earplugs at your pharmacy to shut out annoying sounds.

* Exercise daily. A steady daily amount of exercise helps to deepen sleep; irregular exercise does not necessarily improve sleep.

* Go to bed only when sleepy.

* Use the bed only for sleeping; do not read or watch TV while in your bed.

* If you cannot sleep, move to another room. Stay up until you are really sleepy; then return to bed. The goal is to associate the bed with falling asleep quickly.

* Set the alarm and get up at the same time each day, regardless of how much you slept during the night. This helps your body acquire a constant sleep-wake rhythm.

* Do not nap during the day.

Massage Therapies Can Relieve Aching Muscles

Bodywork and massage therapies can give great relief to those with fibromyalgia as muscle tension is relieved. These therapies also help you destress and relax tight muscles. Studies released from the University of Miami Touch Research Institute concluded that the benefits of massage include heightened alertness, relief from depression and anxiety, increased immune function, lower levels of the stress hormone cortisol, and reduced difficulty in getting to sleep. Massage increases circulation in the body, gives relief from musculoskeletal pain, and helps to increase flexibility and mobility--all important for FMS patients.

When To Call The Doctor

It's important to know that some internal organ problems can cause chronic pain that may mimic the overall aching and throbbing muscle pain of fibromyalgia. If the pain is caused by kidney disease, stomach disease, or other internal organ abnormality, treating the problem will resolve the pain. Cancer and other serious diseases can cause the symptoms of fatigue and weakness. In most cases early treatment can eliminate the problem and the symptoms. That's why an accurate diagnosis is so important. After you have been diagnosed with fibromyalgia, should any of the symptoms worsen with prescribed treatment or alternative therapies, call your doctor. You may need a different medication or medical therapy, or you may have a new or coexisting problem that needs to be diagnosed and resolved.

Herbal Therapies

boswellia       relieves inflammation

chamomile       helps to calm nervousness,
                anxiety, and cramps

feverfew        inhibits inflammation and acts
                similarly to aspirin

meadowsweet     acts to reduce inflammation

pine bark       stimulates circulation and
                reduces inflammation

valerian        acts as a sedative and helps to
                reduce inflammation

Debra Fulghum Bruce writes on health issues from Atlanta, Georgia.