there is no way to prevent fibromyalgia. However, proper
treatment and a few lifestyle changes can help reduce the frequency and
severity of your symptoms. Rather than preventing the syndrome, people spend their time preventing flare-ups of
symptoms. If your doctor diagnoses
you with fibromyalgia, there are many things you can do to prevent the
aggravation of your symptoms.
Get Adequate Sleep
Lack of good sleep is both a symptom of fibromyalgia and a
cause of flare-ups. Poor sleep creates a cycle of more pain, which makes it
harder to sleep, which causes more pain, and so on. You may be able to break
the cycle by going to bed at the same time every night and practicing habits to
Try relaxing one hour before bed by shutting off the
television and other electronic devices. Reading, taking a warm bath, or
meditating are all good ways to unwind and prepare for deeper sleep. Your
doctor may prescribe a sleep aid if you have persistent problems falling or
Reduce Emotional and Mental Stress
The symptoms of fibromyalgia get worse with stress. You can
reduce flare-ups by minimizing those things that cause you the most stress.
Eliminating stress inducers like unhealthy relationships or tense work
environments is one way to do this. Some stressors cannot be avoided. When you
cannot eliminate the source of stress, learning coping techniques can help
minimize the effects of stress on your body and your mind.
Positive stress busters include:
- deep breathing techniques
Moderate intensity exercise is also a good way to blow off
steam in a healthy way.
Some people turn to alcohol and drugs in order to handle stress.
This type of behavior is counterproductive. It can make symptoms worse or
increase your risk for potentially dangerous health complications as a result
of frequent alcohol or drug use.
Get Regular Exercise
Regular, moderate exercise can keep the muscles and joints
healthy. Don’t go overboard. Rigorous fitness plans can make your symptoms
worse. Walking is a good way to stay healthy and active without strenuous
Eat a Balanced Diet
Some people with fibromyalgia find that certain foods make
their symptoms worse. Gastrointestinal issues, such as irritable bowel syndrome,
sometimes accompany this syndrome. You can reduce flare-ups by eating a
balanced diet and avoiding aggravators. Common aggravators may include:
- fried foods
- foods high in sodium
Monitor Your Symptoms
Keeping a diary about your symptoms can help you pinpoint
those things that cause flare-ups. Listing information about what you ate, how
you felt, and what you did on certain days will provide insight into what’s aggravating
your symptoms. This diary can also be a useful tool for your doctor in
prescribing treatment for your condition.
Because each case of fibromyalgia is unique, you may find
other approaches work better in lessening your symptoms and reducing flare-ups.
Talk to your doctor about available treatment options and lifestyle changes to
create a treatment program that suits your specific needs.