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Fibromyalgia remission may seem like an impossible dream to people struggling with chronic symptoms, ranging from fatigue and cognitive issues to menstrual abnormalities and, of course, often widespread pain. These symptoms can make it difficult to even get through the day. And worse, getting a diagnosis can be a long and frustrating process.
For many people, the relief of finally putting a name to these symptoms is quickly followed by a new worry: will I feel like this forever? While symptoms may come and go, the good news is, with some manageable lifestyle changes, fibromyalgia remission is possible.
How To Achieve Fibromyalgia Remission For Yourself
While research studies on fibromyalgia remission are limited, they show that people with less debilitating symptoms are more likely to achieve remission. Since no two cases and no two people are the same, the timeline for entering remission is uncertain.
However, there are some specific steps you can take to set yourself on the right path. Finding what works for you may take some trial and error, but an improvement in your overall health and happiness is worth the work.
Adjust Your Diet
A fairly simple way to start working toward fibromyalgia remission is to switch up the food you eat. Your diet can impact your mood, your energy, and your pain.
Doctors suggest keeping a food journal that also notes your daily symptoms. Review your journal periodically to see if there is a correlation between what you eat and how you feel. Note if “good foods” and “bad foods” start to emerge.
If you’re sensitive to gluten, that could be a trigger for your fibromyalgia flare-ups. A gluten-free diet may be able to help you achieve fibromyalgia remission.
Learn To Pace Yourself
Once you’ve examined your diet, take a look at your schedule. Are you trying to do too much at the expense of your health?
Accepting that you can’t do it all is key. Prioritize your most important (and most fun) tasks and focus on them. Schedule downtime and stick to it. Find a relaxing hobby or even just take a little time each day to read a book.
If you find your energy waning later in the day, set an alarm and take a 20-minute nap. Getting enough rest is integral in preventing a flare-up of symptoms.
Related: If You Have Fibromyalgia, You Need to Pace Yourself—Here’s How
Develop A Consistent Sleep Routine To Jumpstart Fibromyalgia Remission
Along with scheduling downtime during the day, you should focus on getting a good night’s sleep. Inconsistent sleep can be a hallmark of fibromyalgia and may be preventing you from achieving fibromyalgia remission.
Both sleep apnea and insomnia are common among people with fibromyalgia, but many people with sleep apnea aren’t aware they have the condition. If you snore or wake up during the night gasping for air, you should consider having a sleep study done.
If you have symptoms of insomnia or sleep apnea, alert your doctor who may recommend a variety of treatments. These treatments range from cognitive behavior therapy to stress reduction techniques or medication.
Focus On Reducing Stress
Reducing stress may not only improve the quality of your sleep, it is beneficial to your overall mental and physical health and may help you achieve fibromyalgia remission.
Exercise and physical activity are among the best and quickest ways to significantly reduce stress. As your symptoms allow, aim for 30 minutes of activity each day. Even a walk outdoors or some gentle stretching is enough to have noticeable benefits.
In addition, consider incorporating techniques like yoga and mindfulness into your daily routine.
Strive To Practice Gratitude
While gratitude may be the furthest thing from your mind when you are struggling with a chronic disease, focusing on the positives can really impact your mindset. Gratitude can reduce your stress and symptoms.
Try keeping a “gratitude journal.” Write down a few positive things from each day, even if they seem like small achievements, they can lead to big improvements in your health!
Related: Why You Need To Be Mindful After A New Fibromyalgia Diagnosis
Evaluate If Your Current Lifestyle Will Work With Fibromyalgia Symptoms
If your symptoms are severe, you may need to accept that you can’t perform your job in the same way. Consider talking to your employer about making accommodations for your condition or even look into long- and short-term disability programs offered by your company.
The Americans with Disabilities Act covers fibromyalgia, so in most cases, your employer is required to work with you to accommodate your health challenges. You may also qualify for Social Security Disability or Social Security Insurance.
Taking a break to focus on your health may be key to beginning to experience fibromyalgia remission.
Consider Adding Supplements To Your Routine
Some people with fibromyalgia have benefitted from adding supplements to their routine. It is important that before you do, you consult with a healthcare provider experienced in treating fibromyalgia.
Supplements can help mitigate some symptoms and lead to improved energy, better sleep, and reduced pain. But sometimes, they can also interact with certain medications. Your doctor will help you decide if supplements may aid you in your journey towards fibromyalgia remission.
Talk To Your Doctor About Things Like Medicine and Hormones For Fibromyalgia Remission
As understanding of fibromyalgia grows, so does the list of medications approved for the treatment of the disease and its symptoms. Medication alone may not help you achieve fibromyalgia remission, but combined with the lifestyle changes discussed here, they can be an important tool.
Hormonal therapy may also be helpful in reducing painful periods and in controlling hormone-related flare-ups. Revisit the topic with your provider regularly as new studies and new treatments become available.
Living with fibromyalgia is challenging. The pain and exhaustion can be frustrating and leave you feeling helpless. But fibromyalgia remission is possible and being proactive about taking the steps that lead there can help you take back control of your life.
Try incorporating some of these lifestyle changes and over time, the positive results, no matter how small, will add up to an improvement in your overall health and well-being.
