 |
|
|
|
Fibromyalgia Monthly Newsletter
This month we are looking at how stress in our daily lives can cause and affect fibromyalgia symptoms.
Can Stress Cause Fibromyalgia Pain?
My book "Natural Choices for Fibromyalgia" is based on the results of a research study of metabolism. In this study I measured adrenal stress, and found that people with fibromyalgia are more chronically stressed, and tend to have more adrenal weakness than the general population. You can read about the test results in the book, but here we will be looking at reducing stress with nutrition and mindful activities.
In the research study, I asked the clients diagnosed with fibromyalgia if one event triggered their pains to begin, and what continues to cause pain in their body today. Stressful events caused fibromyalgia symptoms to begin in 28% of the research participants. Events such as accidents, surgery, and divorce were the most common. And everyday stressful events continue to cause the pain to worsen more so than weather, exertion and diet. Stresses from relationships at work or at home, personal expectations, and worry, are the most commons stresses listed.
How Do I Know If I am Stressed?
Your adrenal glands are two organs that sit on top of each kidney. They are shaped like small pyramids and are just a bit smaller than your palms. They help us respond to stresses in our lives. Your adrenals work with the pituitary to secrete hormones to keep the effects of stress in check.
Adrenal stress comes from prolonged release of adrenaline hormones, a chronic elevation of heart rate and muscle tension, and a decrease in blood flow to organs. In addition, there is retention of sodium, water and calcium, and a thickening of the blood. Adrenal stress will deplete minerals, reduce immune system health, and increase fat storage from increased cortisol build-up. When cortisol is increased, it brings on symptoms of fatigue, irritability, hypoglycemia, night sweats, sugar cravings, binge eating and mental confusion.
The adrenals become fatigued due to chronic stress, lack of sufficient minerals, not enough sleep, lack of exercise, or blood sugar imbalances. As stress continues, the adrenals actually become weakened, which causes changes in mood, a decrease in the ability to create energy effectively, with more depression and confused thinking.
At this point, you become so tired that you just "cannot take it any more." You rest for a few days and feel well enough to go again, but then the cycle repeats itself. After a few months or years of chronic stress the adrenal glands become weak. Even after resting they are unable to respond to stress in a normal manner. The most common clinical manifestation of this condition is chronic fatigue. Other signs of weak adrenal function include overeating and weight gain especially in the abdominal area.
Nutritional Supplements to Reduce Stress
Our daily diet does affect our physical level of stress. Our adrenals function well only with a good source of minerals. Calcium and Magnesium are two of the most common minerals, but all of the trace minerals help to absorb these macrominerals. Magnesium is very beneficial for people with fibromyalgia symptoms because it is a muscle relaxant mineral that also is needed for our cells to create energy. Lack of magnesium causes nervous system stress that can cause the hypersensitivity to pain and stress found in people with fibromyalgia.
B vitamins, especially vitamin B6 (pyridoxine) to reduce stress by improving circulation, and vitamin B5 (pantothenic acid) help to reduce cortisol levels that build up with chronic stress. Taking a good complex B vitamin that contains vitamins B5 and B6 is the best way to get the balance that you need.
Reducing Stress Mindfully
1. Look at how you react to stressful events. Stress comes not only from what happens to you, but also from your reaction to events. Some people react to minor frustrations with intense emotions as though everything is a crisis. They see every event in their lives as an emergency that required immediate reaction. This type of panic thinking actually increases stress levels. Notice if your response to stress is excessive or in balance.
2. Make sure your self-talk is positive. Too often we become our own worse critic, and criticize ourselves far worse than we would ever do to another person. Listen to you own inner self-talk. Make sure you are praising yourself for things you have accomplished. Each time you do something well, recognize it. When we have negative emotions it takes 6 hours to recover from them. Positive emotions also stay with us for 6 hours, so the more you can say good things to yourself the less stress you will create.
3. Find areas in your body where you are holding stress. Fibromyalgia pain often occurs in the body where the most stress is found, the neck and shoulder area. Do a body scan regularly to notice where you feel tight or stiff. Most people with fibromyalgia try to avoid noticing where their pain is located, but by recognizing these areas of pain you have a better chance of relaxing them.
4. Stay in the present moment. Do not focus on past events that cannot be changed, and worrying about the future unless you can actively do something about it right now is futile. Be aware of your current thoughts and feelings and needs at this current moment. Then change your attitude now if necessary to reduce the current stress you are feeling.
5. Learn to write down any events or reactions that lead to stress. This is especially helpful for reoccurring stresses. Write down activities, interactions, emotions, conflicts, and annoyances, not matter how big or small, and then write down your reaction to the stress. This can help make you realize if your reaction is more stressful than the event itself.
Book Recommendation for the Month
If you haven't read my book called "Natural Choices for Fibromyalgia" please order it today on this website www.NaturalChoicesForFibromyalgia.com. You can benefit from the chapters on adrenal stress and the effect of emotions on health.
Another more in-depth book on stress, stress related diseases and methods to cope with stress is "Why Zebras Don't Get Ulcers" by Robert M. Sapolsky, 1998, W.H Freeman and Co.
Supplements of the Month - Adrenal Terrain and Fibroplex
Adrenal Terrain is a micro-nutritional and herbal liquid supplement that helps to rebuild weakened adrenals. If you have symptoms of adrenal fatigue, this remedy will help rebuild your adrenals and help you be able to create more energy in your cells. Go to Natural Choices for Fibromyalgia website to order Adrenal Terrain.
Jane Oelke, N.D., Ph.D.
Natural Choices, Inc.
"Building Your Health Naturally"
1-888-893-7225
|