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Quality Sleep and Exercise for Fibromyalgia and Fibromyalgia rash

Nov 7, 2022 1:48:23 PM / by Wellcare

 

Fibromyalgia (FM) is a chronic condition of severe pain experienced by around 2 to 8% of the people in the world. In this condition, a person experiences pain in the muscles of their back, neck, and lower body.

 

It can happen to people of all ages and genders, including children. However, it is usually seen to develop in middle age and worsen with time. While there is no cure for the disease, it is certainly manageable with good sleep and regular exercise.

 

Let us take a look at this health condition through the story of Vivian. She is a happy and energetic London woman enjoying her retirement days and fighting fibromyalgia through inspiring lifestyle changes and the help of her family.

 

Fibromyalgia — A Condition That Is Hard to See

 

Vivian had been suffering pain in her body for the past few years. The pain usually begins from the waist and goes all the way to her feet via her hips and legs. Some days, it occurs in her arms as well.

 

As a result, she is not able to sleep well at night as well, resorting to sleeping pills from time to time. Her blood tests and MRI returned normal and she had no apparent symptoms. Rehabilitation and various treatments did not help her much either.

 

Fighting an invisible enemy, she felt completely lonely and helpless at times. Increased medication only made her appear dull and feel very fatigued. Her children were worried as well. When it felt like all hope was lost, her friend recommended seeing an orthopaedic doctor, and she was finally diagnosed with fibromyalgia.

 

Fibromyalgia is a condition that is hard to detect in daily life as it doesn’t have any apparent symptoms. Not are there any specific tests meant to identify it. It takes diligent diagnosis, multiple tests, and correct guidance to spot the condition and manage it.

 

 

What Do Fibromyalgia Symptoms Look Like?

 

If you are suffering chronic pain in various parts of your body with no apparent causes or symptoms to accompany it, you too, like Vivian, may be suffering from fibromyalgia. While it is not true that fibromyalgia causes death, it is incurable and life-long.

 

Fibromyalgia symptoms in the UK can range from mild to severe. You can also get a fibromyalgia diagnosis in the UK or look up a fibromyalgia test online to get a clearer idea.

 

Given below are the symptoms Vivian suffered through that characterised her FM. If you are suffering from any of these symptoms, we advise you to consult an orthopaedic doctor to get clarity on your condition.

 

Pain

Vivian suffered from pain in her abdomen all the way to her legs. The pain may shoot up all of a sudden, especially at night. Fibromyalgia is also associated with chest pain along with pain spurts in the back and neck at times.

As pain is also a symptom of Polymyalgia, you may be wondering what is the difference between fibromyalgia and Polymyalgia. The causes of the two conditions are vastly different. Polymyalgia is an autoimmune disease that attacks your healthy tissue by mistake whereas fibromyalgia is a result of overactive nerves.

 

 

Restless legs

Vivian also experienced the uncontrollable urge to move her legs. Sometimes, she felt an alien sensation in her legs as well. Restless legs syndrome is a medical condition that is associated with FM.


Fibro fog

Fibro fog is a collective term for brain-related issues that accompany the condition. Vivian would have trouble remembering things or would not be able to concentrate on anything. She would sometimes struggle to hold a conversation.


Fatigue and sleeplessness

One of the most common symptoms includes loss of sleep and fatigue. Vivian would not be able to sleep properly, leading to worsening her other symptoms and falling into a vicious cycle of not getting sleep and not being able to perform daily tasks with alertness due to not getting enough sleep.

Sleep apnea and fibromyalgia are closely related and Vivian’s fibromyalgia-induced sleep apnea caused her to rely on sleeping pills. Vivian who was a cheerful and positive person before her husband’s death would always be fatigued now. 


Migraine attacks

Though she didn’t experience it a lot, Vivian did suffer through a few migraine attacks because of her condition. Research suggests a correlation between the two conditions, and more specifically, both conditions worsening the other.


Rashes

She has also reported developing a rash here and there because of fibromyalgia. Her autonomic nervous system and central nervous system may be one of the causes. However, it is not the main symptom.

A rash is most likely a result of the medication she had been taking to treat herself. It would mostly appear on her arms, though such rashes can appear anywhere and be of any size. Vivian would apply sunscreen as per her doctor’s direction or take lukewarm baths to combat rashes.


Sensitivity to stimuli

One of the triggers for fibromyalgia is pregnancy. Additionally, having a kid is okay for fibromyalgia sufferers as long as they thoroughly discuss the decision with their doctor.

The primary cause of fibromyalgia can also be another big event, such as a vehicle accident, the death of family members or close friends, the loss of a pet, a sudden change in living situation, or a rapid change in employment.

Vivian experienced a significant loss of emotions as a result of her husband's death, which resulted in insomnia.


Irritable bowel syndrome 

Vivian reported uncomfortable bowel syndrome on many days. Research shows that both conditions overlap, with over 60% of patients with irritable bowel syndrome having FM and 70% with the latter also having the former.

 

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Causes of Fibromyalgia

 

There are many causes of fibromyalgia. Vivian’s was found to be lack of sleep. She was a bubbly, vibrant woman but after the passing of her husband, she developed irregular sleep patterns.

 

The cause of the condition is different for various patients. Given below are all the causes of fibromyalgia: 

  • Genetic — one of the biggest causes of the condition is hereditary. You may be more sensitive to pain and develop fibromyalgia as a result of your genes.

  • Result of other diseases — You may be suffering from any other disease such as an infection that could lead you to develop FM. 

  • Sleep apnea — Vivian’s case answers the question of can sleep apnea cause fibromyalgia? Indeed, oftentimes sleep apnea cause fibromyalgia-type symptoms. Fibromyalgia can be a result of sleep issues and sleep deprivation has the potential to cause fibromyalgia.

  • Anxiety — Studies suggest that mental conditions such as anxiety are often linked with FM.

  • Depression or PTSD — someone suffering from post-traumatic stress disorder due to being involved in a stressful event or even depression can develop fibromyalgia. 

  • Climate — It is often debated whether being in too hot or cold climates has any bearing on FM and there has been no scientific proof of it. However, staying in milder temperatures is advised.

 

Importance Of Quality Sleep in Fibromyalgia

 

Medication may help but fibromyalgia can be managed with lifestyle changes. Consult your doctor to guide you to make the necessary changes such as eating right, exercising regularly, and getting a good night’s sleep.

 

As discussed above, fibromyalgia and sleep have a deep connection. Fibromyalgia is indeed worsened by irregular sleep. In Vivian’s case, her fibromyalgia and sleep apnea were linked as she couldn’t maintain an appropriate sleep schedule.

 

To keep sleep apnea from affecting fibromyalgia, one should improve the quality of the sleep they get. More than 90% of people with fibromyalgia have sleep problems. This means they can fall asleep at night but it is not a deep, relaxing sleep.

 

Something or the other is always vexing them or they are always waking up every now and then. Getting quality sleep helps improve the other symptoms of FM significantly. To do this, Vivian began by making changes in her sleeping environment.

 

She invested in warm and comfortable blankets, and mattresses and purchased heating pads and cushions. They would keep her warm throughout the night and allowed her to relax. She would also exercise and exert her body during the day to tire it out.

 

Physical activity throughout the day helped her fall asleep more easily at night. Over time, she realised that she was able to get a deeper sleep. She would feel more energetic during the day and it encouraged her to do more for her condition as now she simply had the energy to do so.

 

Vivian joined aerobics classes and would take a soak bath three days a week. The aerobics kept her moving and soak baths relaxed her muscles. She would frequently have get-togethers with her friends and stay connected to her children via calls.

 

She also took care of her eating habits to improve her sleep, such as avoiding caffeine at night as it is naturally energising and essentially wakes up the body. She entirely cut on alcohol and instead drank more water during the day to keep herself hydrated.

 

She comprised her meals of lean proteins, green vegetables, and whole grains. She enjoyed fast food and heavy meals only occasionally. A balanced diet tremendously helped her sleep in a very short time.

 

Exercise Training for Adults with Fibromyalgia

 

Vivian has taken up both yoga and aerobics dance classes to stay fit. Exercise has greatly helped her in keeping her body active and keeping her FM in check. She has also been an active participant in the fibromyalgia awareness day to help make people aware of the condition and how quality sleep and exercise help combat it.

Here are the physical activities you can partake in to fight fibromyalgia:

  1. Aerobics 

    Aerobics was the first activity Vivian started to manage her FM. Studies repeatedly show that aerobics greatly helps people with fibromyalgia. It relieves pain, improves bodily functions, and keeps the body fit.

    It indeed improves the quality of life for people suffering from FM, as it did with Vivian. Some research also suggests that it is even more impactful than relaxation exercises such as yoga.

  2. Aquatic 

    Vivian experienced that aquatic exercises were easier to get into compared to land activities. Land activities often feel more painful because there is nothing to relieve pressure. Water-based activities such as swimming put less pressure on your muscles.

    The water feels soothing and calming. As you move your body through the water, you don’t experience high pressure. It is not stressful, in fact, activities such as exercising in warm water can be calming.

    They also improve the overall quality of life as they increase your stamina in the long run. Warm water activities in particular help you sleep better at night, as you exert more energy without realising it.

  3. Acupuncture

    Acupuncture is a treatment that involves putting fine needles on all the strategic points of the body. It is known to relieve stress, pain, and fatigue to calm the body and relax the mind. Vivian has found it to be a great practice to help with her symptoms.

    Studies have yet to find if acupuncture directly cures the cause of one’s FM. It certainly helps manage the symptoms. It significantly helps in reducing chronic pain in patients in around 6 to 8 weeks. If you don’t see any improvement after 8 weeks, acupuncture might not be the best route for you.

 

Takeaway

Fibromyalgia is a condition that affects the whole body. It causes pain in the muscles of the back, neck, and lower body that further causes mental and physical fatigue.

Though a significant amount of the population suffers from it, it is hard to detect as there is no direct relation between a cause and symptoms.

An orthopaedic doctor will help you diagnose FM. While it is incurable, you can certainly manage it with lifestyle changes, as we saw Vivan do it.

Eat right, exercise regularly, and invest in getting quality sleep to keep FM at bay. Your doctor will help you take the needed steps to improve your quality of life.


Get better with Wellcare

Wellcare is your partner in fighting Fibromyalgia. From heating pads, heating cushions, and foot warmers to electric blankets, we have a wide range of solutions to help you sleep better as quality sleep is one of the biggest factors in keeping FM at bay.



All products are made from the finest, softest materials to ensure your utmost comfort, and safety. They are also equipped with the 4D Dynamic Warmth Flow system (4D DWF). Innovation in electric heating technology, the 4D DWF mimics the human body’s breathing to ensure even heat distribution throughout the surface of the product.

 

It will help you get a good night’s sleep so you can wake up fresh the next day and be your energetic best. 

There is not only one Vivian in the corners of the world, but we truly believe that every Vivian can make life brighten again under the guidance of doctors and personal mood adjustment. Whether you are Vivian or Vivian's relatives and friends, Wellcare will always accompany you in your life. We hope that through our meagre strength, the support, warmth and splendour could be gained from each moment of life.

Begin your new journey with Wellcare today.

 

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Topics: Health & Wellness Info

Wellcare

Written by Wellcare

Wellcare Co., LTD. was established in 1995 with “increasing the value of life and creating family happiness” as the company’s original goal with a focus on delivering better life experience through healthcare products and relaxation technologies.


Original publish date: November 7, 2022, Revision Date: February 17, 2024

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