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Lifestyle and home remedies
By Mayo Clinic staffSelf-care is critical in the management of fibromyalgia.
- Reduce stress. Develop a plan to avoid or limit overexertion and emotional stress. Allow yourself time each day to relax. That may mean learning how to say no without guilt. But try not to change your routine completely. People who quit work or drop all activity tend to do worse than those who remain active. Try stress management techniques, such as deep-breathing exercises or meditation.
- Get enough sleep. Because fatigue is one of the main characteristics of fibromyalgia, getting sufficient sleep is essential. In addition to allotting enough time for sleep, practice good sleep habits, such as going to bed and getting up at the same time each day and limiting daytime napping.
- Exercise regularly. At first, exercise may increase your pain. But doing it gradually and regularly often decreases symptoms. Appropriate exercises may include walking, swimming, biking and water aerobics. A physical therapist can help you develop a home exercise program. Stretching, good posture and relaxation exercises also are helpful.
- Pace yourself. Keep your activity on an even level. If you do too much on your good days, you may have more bad days. Moderation means not "overdoing it" on your good days, but likewise it means not self-limiting or doing "too little" on the days when symptoms flare.
- Maintain a healthy lifestyle. Eat healthy foods. Limit your caffeine intake. Do something that you find enjoyable and fulfilling every day.
References
- Fibromyalgia. National Institute of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/Health_Info/Fibromyalgia/default.asp. Accessed Nov. 2, 2010.
- Bennett RM. Fibromyalgia and chronic fatigue syndrome. In: Goldman L, et al. Cecil Medicine. 23rd ed. Philadelphia, Pa.: Saunders Elsevier; 2007. http://www.mdconsult.com/das/book/body/225054422-4/1077621679/1492/1050.html#4-u1.0-B978-1-4160-2805-5..50300-1_13277. Accessed Nov. 2, 2010.
- Clauw DJ. Fibromyalgia: An overview. American Journal of Medicine. 2009;122:S3.
- Bennett RM. Clinical manifestations of diagnosis of fibromyalgia. Rheumatic Disease Clinics of North America. 2009;35:215.
- Goldenberg DL. Clinical manifestations and diagnosis of fibromyalgia in adults. http://www.uptodate.com/home/index.html. Accessed Nov. 4, 2010.
- Muller D, et al. Fibromyalgia syndrome. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2007. http://www.mdconsult.com/das/book/body/225324736-4/1078619948/1494/93.html#4-u1.0-B978-1-4160-2954-0..50050-8_2384. Accessed Nov. 4, 2010.
- Goldenberg DL. Treatment of fibromyalgia in adults. http://www.uptodate.com/home/index.html. Accessed Nov. 4, 2010.
- Wolfe F, et al. The American College of Rheumatology preliminary diagnostic criteria for fibromyalgia and measurement of symptom severity. Arthritis Care and Research. 2010;62:600.
- Hassett AL, et al. Nonpharmacologic treatment for fibromyalgia: Patient education, cognitive-behavioral therapy, relaxation techniques and complementary and alternative medicine. Rheumatic Disease Clinics of North America. 2009;35:393.
- Fibromyalgia and CAM: At a glance. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/pain/fibromyalgia.htm. Accessed Nov. 4, 2010.
- Carson JW, et al. A pilot randomized controlled trial of the Yoga of Awareness program in the management of fibromyalgia. Pain. 2010;151:530.
- Wang C, et al. A randomized trial of tai chi for fibromyalgia. New England Journal of Medicine. 2010;363:743.
- Vincent A (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 16, 2010.
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