7 Fibromyalgia Coping Tips

WebMD recently posted some of their top coping tips for individuals with Fibromyalgia, which is a syndrome that affects the muscles and soft tissue.

Symptoms of Fibromyalgia include fatigue, muscle pain, sleep problems, and painful tender points on certain parts of the body.  However, Fibromyalgia pain and its symptoms can be relieved through several methods, many of which are included here:

1) De-Stress

Minimizing stress can improve the quality of your life. Try incorporating yoga, exercise, sleep, and meditation into your life. Be sure to breathe deep and exhale slowly.

2) Jot It Down

If "fibro fog" is affecting your memory or focus, keep a pen and paper with you. Make to-do lists to help you remember topics you want to talk to others about.

3) Exercise Regularly

Regular exercise, such as warm-water exercise or walking, is one of the best treatments for fibromyalgia. It helps decrease stiffness and pain and reduce stress.

4) Do Some Soaking

Soaking in a hot tub or warm bath can reduce pain, relax tense muscles and help you move more easily.

5) Choose Decaf

Caffeine may increase stress, stimulate the central nervous system and the heart, and increase nervousness and insomnia. Make sure to go for the decaf in order to de-stress.

6) Take Some Time to Yourself

Fibromyalgia can make life more complicated, so it is important to take time for yourself on a daily basis.

7) Improve Your Work Life

Try designing a flexible work plan if possible. Ask about working from home some of the time or adjusting your hours in order to increase productivity. You also want to try to rearrange your workspace for more comfort and accessibility.

Fibro doesn't have to limit your life.  Follow some of these helpful tips to improve your symptoms, brighten your mood and keep you living fully and productively.

Photo credit: WebMD

Restless Legs Syndrome: Facts and Figures

Have you heard of Restless legs syndrome?

Restless legs syndrome, also known as RLS, is a nervous system disorder affecting movements of the legs. This disorder interferes interferes with sleep, so it is also often considered a sleep disorder.

People who suffer from RLS have sensations in their legs and occasionally arms, and an urge to move their legs in order to stop the sensations. People describe these sensations as uncomfortable, using terms like "pins and needles," "creepy crawly" or "itchy."

These feelings are usually felt from what seems like deep in the legs, and usually get worse when someone is resting, especially in bed. The sensations can rob a person of a decent night's sleep and lead to discomfort when walking as well as stress.

RLS symptoms can range from mild to severe, and in about two thirds of people, symptoms get worse over time and can sometimes be disabling. Symptoms are usually worse at night than in the morning.

Restless legs syndrome affects about 10% of the U.S. population, both men and women.  It can begin at any age, even in young children. The older the individual however, the more severe the condition tends to be.

The cause of Restless legs syndrome is not known, but experts have surmised that in people with RLS, the brain uses iron abnormally.  Genetics is also thought to play a role--about half of those with RLS have family members who suffer from the condition as well.

It is common for RLS to be misdiagnosed or go unrecognized.  Often, it's not diagnosed until 10-20 years after the onset of symptoms.  However, once it is correctly diagnosed it can be treated successfully.

Two FDA-approved drugs for restless legs syndrome exist: Requip and Mirapex, both of which were proven effective in trials in reducing RLS symptoms.  There are also other medicines available that physicians use that are not specifically for treating Restless legs syndrome.

For individuals with mild Restless legs syndrome symptoms, there are also steps that can be taken in order to prevent or reduce them, for example:

• Applying ice or heat
• Reducing alcohol intake
• Maintaining a regular sleep pattern
• Reducing caffeine intake
• Engaging in moderate exercise
• Stopping or cutting back on smoking

If you are experiencing symptoms of RLS and are also having difficulty concentrating or sleeping or are feeling anxious or depressed, it's time to talk to your doctor.

What is Anemia and How Can it Be Treated?

A person is said to have anemia when there are not enough red blood cells in the blood. Anemia is most often due to a deficiency in iron and can be triggered by a vitamin B12 or folic acid deficiency, blood loss or sickle cell disease among other causes.  2% to 5% of women and 1% of men have iron deficiency anemia in the United States.

In order to determine if an individual has anemia, a complete blood count or CBC is usually performed.

One cause of anemia in women is a prolonged and heavy menstruation.  Anemia can occur because the body is not able to produce blood as fast as it is being lost--and the body requires iron to make new blood cells.

The recommended dietary allowance for iron is 18 mg. Women whose periods are heavy or prolonged may need to increase their iron intake to 20 mg per day.

The best source of iron is your diet, and some of the best foods to eat include eggs, beans, red meats, shellfish, green leafy vegetables, lentils, shrimp, clams, oysters, green peas, prunes and raisins.  If you are having trouble meeting your iron needs through your diet, be sure to begin taking an iron supplement or a multivitamin.

In most cases, eating more foods high in iron and taking iron supplement pills will correct iron deficiency anemia. If you are taking pills, it is often suggested that in order to get the most benefit from the pills, they should be taken with vitamin C which helps your body absorb more iron.

Usually, people start to feel better a few days after beginning treatment but will need to keep taking the pills for several months to build up their stores of iron. It can sometimes take up to 6 months for iron supplements to get your iron levels to return to normal.

If you have severe anemia, your doctor may require you to have a blood transfusion to correct your anemia, and then have you start on a diet high in iron and iron supplement pills.

Photo credit: fi.edu