Is fibromyalgia and Exercise even possible? You may be asking yourself this question or how can I exercise when I clean the dishes or work in the garden and then I’m wiped out for the next 3 days. Remember from my last post when I talked about energy management, well this applies so closely that I would be remiss to not write a post about this.

For those of you not familiar with how your body responds to exercise or have other health challenges besides just fibromyalgia, then please go consult your doctor before starting an exercise regimen. For those of you who used to be super active, adventurous and now think your life is over. Yes, I’m talking to myself in this category. Don’t give up. Some of the same principles that you used on a sports team or training for some event can be used in conviction to your exercise regimen with fibromyalgia.

Exercise and Fibromyalgia: Is this even good for me?

I have to address the obvious at first is exercising and fibromyalgia even possible or positive for me? The answer is a resounding, yes! In an article called “Workout tips that can ease Fibromyalgia pain” Sara Lindberg, BS, MEd explains how to exercise with a awareness and intelligently.

What are some the benefits of exercise for people with fibromyalgia though?

• Exercise increases the levels of serotonin in our brains. This “feel-good” hormone can be present in decreased levels in fibromyalgia, which may also contribute to the development of mood disorders in fibromyalgia sufferers.
• Cortisol levels drop. Chronic pain can bring chronic stress, and chronic stress can cause a host of other health problems. Exercises for fibromyalgia can help manage stress levels and aid in relaxation.
• Exercises for fibromyalgia aid sleep. Fibromyalgia sufferers often have sleep disorders that can exacerbate pain. Physical activity during the day can promote better quality (and quantity) sleep at night.
• Exercise helps fight pain as well as a prescription. Recent research has shown that there is no statistically significant difference in pain relief achieved from exercise and that achieved from a prescribed non-opioid analgesic. While exercise may take more time for pain relief, there are no side effects and it is free.

https://paindoctor.com/exercises-for-fibromyalgia/#:~:text=Benefits%20of%20exercises%20for%20fibromyalgia%201%20Exercise%20increases,fight%20pain%20as%20well%20as%20a%20prescription.%20

How do I handle the post workout flare-ups? How do I make sure I’m not pushing myself too hard?

The easiest answer is listen to your body. This does take an awareness though. You want to be able to workout to the point where your tired, but not too tired and feel better not worse the next day. If you experience those post workout flare-ups then next time workout in less amount of time or with less intensity. It may even be beneficial to find a personal trainer if you’re unsure how to do this safely.

What type of exercise is best for me?

According to the paindoctor.com they give you a list of exercises that have different benefits. I have tried to incorporate a balance between anaerobic and aerobic exercise as well as giving myself the 4th week to rest and recuperate with deep stretching, such as yoga. You ultimately have to find what works for you. If all you can do is walk to your mailbox and back, then start there. Make sure not to increase in intensity or frequency until your energy level begins to increase. Otherwise you risk yourself of burning out or increasing the risk of injury.

Conclusion

So Exercise is a.must when it comes to fighting fibromyalgia. It provides must needed relief by releasing endorphins, lessens your cortisol levels( stress hormone) and helps you to feel better about yourself in the long run. Please do yourself a favor and start moving and your mind and body will appreciate it.

#Dosomethingovernothing #Getmoving #Exerciseisbeneficial #SummitingFibromyalgia

Managing energy is extremely important. I had a difficult time understanding this phase of healing in the beginning of my fibromyalgia recovery. For a large part of my life, I had done some form of exercise or played sports such as soccer, basketball, running, and lacrosse just to name a few. When I was in the midst of my fibromyalgia, I could barely go for a walk without being winded. I was really discouraged over what my life was before fibromyalgia and where my life is now. I read some posts of people saying, “I just went out to garden and came in to take a nap” or “I was exhausted just to taking a shower.” I began to ask myself, “Why is it that fibromyalgia just seems to suck the energy of life right out of us?”

Vital information

As I began to research why this is occurring. I found a couple of essential pieces of information.

An article by Adrienne Dellwo written in May of this year, explains further the reason why. As any of you can attest, our energy levels just seem to be depleted after doing simple everyday somewhat monotonous tasks.

Now that you have a little bit of a better understanding from the article of why this is happening. What can you do about? Tami Stackelhouse of the founder of “The Fibromyalgia Coaching Institute” refers to this on her Fibromyalgia podcast many times and her book about keeping an “energy bank”. “You have to think of your energy as money and if you’re expending more than what’s coming in, then you’re going to feel the effects.” I know this sounds tricky, but it’s really not.

How do I do this?

According to Tami, you need to find some type of device that tracks your steps. Whether it be a pedometer, Fitbit, Samsung, apple or other smart watch. You have to be very deliberate of how many steps you can go during the day and where your limit is. Once you find out where the sweet spot is, stay there for a time. You have to allow your body to use the precious energy you have to heal itself, rather than using it for so many other activities during the day.

This is very difficult at first, especially if you have an anxious brain that wants to be constantly on the move. If you do, then you also have to deliberately slow yourself down and set boundaries with yourself and other. This can be hard with friends or family members who want you to be somewhere or do something, but you’ve already reached you’re allotted steps for that day.

Begin to push yourself

Over time though, you can slowly begin to increase the number of steps you take each day. If you overexert yourself, that’s okay. Rest up and keep trying to manage your energy level day by day. There will be many days of trial and error but finding your step rhythm is an important for this healing process.

External Help

To help your energy level by giving it a boost of a supplement try D-ribose or a Vitamin B-complex. As always, talk with your doctor before starting any new supplement. An energy management team is a vital part in healing.

#energymanagementisvital#you’reworthit#onestepatatime

It has been a few months since my last post. I have purposely done this to shift focus and regain clarity in my life. I have thoroughly enjoyed the time that I’ve been able to spend with my young, fast-growing boys. I keep hearing before I know it, they’ll be all grown up and out of the house. I didn’t believe it then, but I sure believe it now. My boys are my world they are my passion or rather what I do for my family is one of my passions. I believe when going through a sometime perilous journey such as fibromyalgia, you lose focus on what matters most to you, because you’re focused on one thing, that’s survival.

How am I going to get up out of bed? How am I going to lessen the pain? What can I do to get back up on my feet? Without meaning to, this disease or disorder becomes so self-absorbing and almost damning. It’s important to focus on health and to get to a rather stable level in doing so. However, how much time is being spent obsessing over something that we can’t really control too much; like the day-to-day brain fog, pain or fatigue, that no doubt affects our self-image and confidence. I am just as guilty of it, even though I’m on my way out and over this mountain of fibromyalgia. I’ll still find myself slipping into a less productive, obsessive mindset of what I have little control over. I find again and again to shift focus is necessary to regaining clarity of mind.

So now that I am beginning to enjoy better health, I have decided to take on a new challenge which brings meaning and purpose to my life.

Shifting Focus

Ever since I was a young man, I knew of individuals who struggled with some type of habit-forming behavior. Whether it’s as menial as coffee or as damaging to a relationship such as alcohol, drugs or sexual manipulation of some sort. All of these can have damaging affects both on the person who is engaging in the behavior or those who love this person. Whether it’s a parent, friend, or significant other, they are all negatively impacted. Before stepping away from my mental health career, I was pursuing a certification in addictionology. Then I shifted gears to focus on healing from fibromyalgia. Now that I’ve unlocked the code to this condition; I have found a way to use my behavioral skills and addictions knowledge to help those with values contradictory behavior.

Intentionally find meaning

Now, why am I telling you this? You’re probably thinking who cares?! I just want to figure out how to deal with my fibromyalgia! This obsessive focus can be draining. Finding a passion besides just focusing on fibromyalgia is crucial to helping you have purpose in life. I thought for a while that passion was something you discover or develop. To a certain extent this is true. The real beauty of passion is you get to choose what you spend your time on and how you use your to help make a difference in this world. Whatever you choose, make sure that it gives meaning to your life, but also positively impacts those around you. There’s a really good short video clip by Mel Robbins that explains what passion really is.

So please focus on healing from this chronic illness, disorder, or condition. Yet, continue to explore avenues that bring positive energy and meaning to your life.

#beintentional #explorewhatenergizesyou #challengeyourself

Today on our hike we’re going to look at the word being accountable. Being accountable to yourself and others is what helps you to keep moving forward on your journey through fibromyalgia.

The Challenge

I remember years ago I heard of some people hiking Mt. Rainier. For those of you not familiar it’s a mountain in Washington State in the United States of America. This group of people were prepared they had all the gear that was necessary for the hike (backpack, ice ax, crampons, rope, etc.). As they got closer to the summit, they tied a rope to one another creating an anchor of safety. The route began to have some treacherous terrain with slick, icy slopes and crevasses that would swallow them all if they weren’t careful.

This group worked together to ascend to the summit. As they were nearing their feat a member of the group slipped on the ice. Without thinking all the other members of the group anchored themselves to the ground using their ice picks and crampons. They were able to stop the increasing momentum of their hiking mate sliding toward the edge of a cliff and reestablish ground and bearings to eventually finish this arduous climb. When it counted most each member relied on each other for a successful, safe climb.

What does this have to do with fibromyalgia you may ask? Well, let’s keep on exploring

How does this relate?

Fibromyalgia is a complex illness, you will no doubt come across many setbacks that may literally sweep you off your feet. The momentum that you once gained, the strength that you once had, may not as easily be available to you. You may feel like you’re slipping into a dark crevasse of depression due to the unrelenting chronic pain, depleting fatigue, and the nebulous dark hole that your faced with in your mind. Without using the right tools and resources that are readily available, you can become disoriented, overwhelmed or confused by where to start.

Where to start?

1. Find a fibromyalgia expert– someone that either has fibromyalgia and has worked to climb successfully out of it or has extensive knowledge of this condition. An individual who has the time and space to be there as your guide on this journey
2. You need a doctor you can trust. Someone who is willing to listen and work with you. A doctor who believes in what you’re saying is productive and empowering to you as the patient. Make sure to advocate for your own needs and bring to a doctor’s appointment. a productive plan of what you’d like to try; of what has worked and what isn’t working. Do not just complain it doesn’t create a space of growth and healing.
3. You need to be kind to yourself. Listen to your body. Do not overdo it and even if you do be okay with this. Making mistakes and learning from them is part of the journey.

Your goal is to heal and that requires accountability to yourself and someone to hold you accountable as well. My accountability partners are my wife, therapist, doctor, and myself. Yours will be different. Remember though, you always need to hold yourself accountable because your healing journey is worth it.

#SummitingFibromyalgia #Beingaccountable #You’reworthit

Why is nutrition so important for managing fibromyalgia?

So, last time I wrote about the importance of sleep. Which really helps you have the strength and energy to begin working on your other challenges associated with fibromyalgia. One of these challenges is looking at your nutrition. Every person who has fibromyalgia will have some sort of food sensitivity that affects your body and causes more inflammation. What is it? I wish I could tell you. I wish there was a magical answer that made all your symptoms go away. There isn’t though. So now comes the hard part, although it’s worth it.

When I was diagnosed with fibromyalgia the second time. I knew I needed to get to work to figure out how to lessen my symptoms. I remembered the first time I was diagnosed back in 2012, I started to do some research on how to fix this problem. Once I saw there was no cure I gave up and then continued to grit my way through life, until I couldn’t any longer. Almost two to three years ago in 2019, I had to face the hard reality. It was up to me to change my fibromyalgia symptoms one by one.

What came back to my mind though was a book I read called “The Fibromyalgia Solution” by David Dryland with Lorie List. As I began to read it again, I came across the part on nutrition and where an elimination diet comes into play.

The Diet

At first, I remember being resistant to starting this diet. I definitely was defiant about it in 2012. However, in 2019 I realized the only way I could find out what was affecting me, was to do this diet. Now you can also do an allergy test where they stick you with a ton of needles in your back, but I opted for the slower probably less painful way of doing this. Don’t get me wrong the first two to three weeks were extremely tough. I felt hungry often, but I told myself, if I can get past these first few weeks, the insights I will gain will have far more value than the pain. The results did not disappoint.

For me when I started to reintroduce foods; gluten, sugar, and dairy, (except hard cheeses like blue, sharp cheddar, etc.) these would cause me to have more: fatigue, brain fog, numbness/tingling on the left side, as well with some weakness and irritable bowel syndrome, among other symptoms. Not a fun combination!

The Result

As I began to limit the amount of these food groups and slowly, but surely change my eating patterns. I have noticed a big difference with my energy level. Where I was able to even climb a 14,000-foot mountain last year. Back in 2019, that wouldn’t even be a plausible idea. So, whether you want to climb physical mountains or are just trying to deal with the mountainous challenge of fibromyalgia look at your diet and see how it can help you.

#takeitslow #onefoodatatime #yourdiestisessential #mountainanalogy #summitingfibromyalgia

Throughout our life we come across many challenges, whether it’s climbing a mountain, raising children, or overcoming a debilitating illness, etc. All of these demands can weigh us down if we don’t stop and preverbally “smell the roses.” We have to enjoy life not just trudge through it.

All of these challenges require great time, effort, money, and resources that aren’t easily obtainable. Our body is not always able to accommodate, we don’t know where to find the resources, or these stressors keep building up at a rapid pace. These situations can all be difficult, but we can’t let it stop us and there’s a way that can help soften the load.

How to enjoy life more?

Make sure that you’re taking care of yourself.

If you’re climbing a mountain; take breaks and enjoy the view that you’ve worked so hard to attain. If it’s raising kids, it’s doing something nice for yourself whether it’s:

For those of you with debilitating illnesses such as fibromyalgia, it’s looking at the small victories that you’ve done each day. Some days just getting out of bed or taking a shower is a win. Other days you’re able to get out and do some errands or go on a short walk.

No matter what you’re doing whether it’s climbing a mountain or battling a mountainous feeling condition. You have to look for the little things in life to be grateful for or just be kind to yourself in this arduous process.

#Enjoythelittlethings #Takeintheviews #Summitingfibromyalgia

Uncertainty what an interesting word. It’s something that I don’t like. I like to be in control. I like to know what’s going on and what I need to do to make the result that I’d like to happen. This isn’t life though and I’m learning the more that I try to let go. The happier my fibro body is.

When experiencing any type of stressor in life there comes with it a certain amount of stress. If I try to worry about all the different aspects that I can’t control, and boy does my anxious brain try. Then my stress level goes up and as a result my pain increases.

Mountain Analogy

Think of it this way. I’m climbing a mountain. I have a good sense of the direction I need to go and know how many miles the hike is. Yet, if I begin to worry about how much water I have, will I have enough? What type of food I need to make sure my body is getting during the duration of the hike? Is there harder terrain, than I trained for? It can go on and on…Then I’m using up needless energy that I need to stay focused on the climb.

It’s the same in a fibro body. If I start to worry about what other people will think of me when I’m talking to them? Am I being a good parent? Why aren’t my boys doing what I ask? If I attach to every unmet outcome. Well, then I’m using needless energy and my fibromyalgia symptoms begin to flare up.

How to lessen unneeded stress?

There’s a technique called The Triad Stress method that’s referred to in the book, “The Fibromyalgia Solution”, by David Dryland MD with Lorie List. Basically, you start to notice different triggers like envy, judgment, fear of acceptance or rejection, etc. and you ask yourself is this really worth a fibromyalgia flare? The third part is to do the opposite of what your brain is trying to do in an uncertain situation.

If you want to talk more about this, send me an email or add a comment and let’s have a discussion. Also if you’d like to see if professional coaching could help you, let’s set up a time to do a sample session on the house.

#Uncertainty#controllingthecontrollables#TriadStressMethod#FibromyalgiaCoaching#Sumfibrolife#SummitingFibromyalgia

Have you ever felt like you were making so much progress in your life and then setback after setback keeps on happening?? Some of these setbacks are a result of poor planning, others are the result of unrealistic expectations, and others are just the result of the natural part of life. At times these challenges/trials can come on with such intensity and ferocity that the only thing you can do is hold on to whatever faith in a higher power you have or belief in to get you through. This is what I’ve been experiencing recently.

My Fibro experience

For the past year and a half, I have been building myself back up from a perceived failure. At that time, I was working as a psychiatric technician on a behavioral health unit, I was training and studying to become a licensed addictions professional. I believe I’ve told this story before, so the short of the long of it is I was at my dream internship and then was let go, due to inability to perform the required tasks. I attributed this to my newly confirmed diagnosis of fibromyalgia and the stressors causing my symptoms to flare-up at the time. On came the feeling of failure, depression, worthlessness, etc. However, this crushing fall led to something far greater; a knowledge of who I really am and what I’m really dealing with. You see I thought I was just dealing with anxiety/depression, but the real culprit is/was fibromyalgia.

The Fibro refining process

Once I began to pick up the pieces of yet another perceived failure in my life. I started to learn all I could about fibromyalgia. That was my life’s work for the past 2 years. Learning to do what I needed to heal. This is a process. Once I felt strong enough, I decided to take on two very challenging, yet different endeavors. The first is a calling in my ward of the Church of Jesus Christ of Latter-day Saints. I’m a singing music leader for kids ages 4-11. I thought this would be great for me. I love to sing. Well, little did I know this experience is stretching me further than I’ve ever been stretched before with a calling. There’s the getting up in front of people, which my social anxiety doesn’t like, the planning, prepping, performing, executing, attending to the kids, etc. Wow, that’s a lot. The other is me starting this fibromyalgia coaching business. Now, I’m pretty experienced with fibromyalgia and what to do to treat my symptoms. What I have next to zero experience in is marketing/ running a business. Which is a whole different challenge to deal with.

The Resolve

I’m not going to lie. Throughout these two very challenging endeavors. I’ve had thoughts to give up, I’ve walked and/or am walking through the valley of sorrow. Yet, I’m committed to keep moving forward no matter how many times I fall down and stumble. Fibromyalgia is a refining and journey and I’m learning to accept that. Plus, that’s where the greatest growth comes that enables me to scale yet another mountain.

What challenges are you currently facing in your life either with fibromyalgia or caring for a loved one with fibromyalgia? What is it about that challenge that helps you to want to keep moving forward and stay committed to the goals you have set?

Send me a comment and let’s chat about it!

#staycommitted #challengescanrefine #fibroisajourney #Summittingfibromyalgia

So, a year and a half ago I went on a hike in the dead of winter. It was frigid, it was snowy and there was lots of fog. I did not see it when starting at the trailhead, nor when I began hiking. It wasn’t until I began my climb that the conditions began to become more foggy. For a time all I could see were a few feet in front of me and that’s all I needed to see to keep my self safely on the trail. When I got to the summit there was still fog, but enough break in the clouds to see how far I had come.

I feel like all of us have some foggy days in our lives. There are times when we’re not getting enough sleep, not eating the right foods or are under a lot of stress. All of these can be a prime recipe for some mental fogginess. Yet, most people can still function cognitively fairly well. Those of you with fibromyalgia, I empathize with you of how difficult having brain fog can be.

Even on a good day it feels like my brain is mostly clear, but is still experiencing some passing clouds so to speak. My memory is mostly there, I can think clear most of the time. My ability to think of words and speak well are pretty locked in. The aforementioned stressors that can contribute to brain fog becomes pretty frustrating when I’m taking care of myself physically or mentally. On those days it’s like trying to find my way through a thick fog and happen to find a good tree to hold on to get me through the day.

It’s kind of ironic because while writing this I’m experiencing some moderate brain fog. I’m taking a little bit longer than usual in thinking of words or putting together ideas.

So on those days when the fog is there to stay, what do I do you may ask? Well, the first thing I try to do is accept the situation and be kind to myself. I then begin to analyze what’s causing the fog and if there are any interventions that I can implement. I almost always have my phone with me so I can write down any important information that my wife tells me, or a phone call that I’m on. I carry a little black book around with me where I can start to work on my negative thinking patterns if my brain is too foggy to do this in my mind. I try to give myself breaks and recognize that I may not be able to accomplish all that I wanted to and that’s okay.

Now, I’m not totally there with acceptance of the fog. I have come a long way and I know you can too. Try to implement a few of my strategies or come up with your own of what can help. No matter what, don’t give up on yourself! You can figure this out with the right tools and help.

#brainfog#bekindtoself#findtoolstohelp