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Fibro Friends

Forever

2010 3rd

Quarterly Newsletter

Changing Your Diet to Manage Fibromyalgia &

Chronic Fatigue Syndrome: Part 2A

Balanced Diet.

We all know the five food groups. It was pounded into us as

we went to school. Grains-Fruits-Veggies-Protein-Dairy.

In dealing with FM/CFS, what would a balanced diet consistof, because we all know that (here I go.) we are all differentand what works for some will not work for others. An overall

balanced diet could not hurt, right?

Lets talk about protein. Our bodies need protein for growth

and maintenance. It is directly responsible for about 20% of

our cells and tissues. Protein also functions as hormones,antibodies and enzymes that keep us going and we know that

we need to keep going. Some experts say that some of

the tissue abnormalities that we have with FM can get worse

by not getting enough protein.

There are also foods that can make our FM/CFS symptomsworse. Not for all, but for some. The trick is to eliminatethings from your diet and then adding them back in. The most

common trigger foods would be: Fried foods/High SaturatedFat, Refined Sugar, Aspartame (this is a migraine trigger for

me), MSG (also a migraine trigger for me). Other triggers

could be Caffeine, Alcohol, Nicotine, and even drugs/meds.

Most of us are taking meds that increase our Serotonin Levels.Serotonin is involved in our pain perception, sleep regulation

and feelings of general well being. Foods that raise serotoninlevels would be Carb rich foods, complex carbs, grains/beans,

starchy foods. Even dark chocolate in small amounts.

Talk to your doc to see what would work for you. We all have

different needs. The cure all diets we see on the web are not

for everyone, but may very well help. Before spending moneyon these, check with your doc because some could cause

issues with meds. DO YOUR RESEARCH!

For me, rather than starving myself during the day and then

eating dinner, eating something in each of the food groups, in

moderate proportion might just be what I need.

4 Ways to Work With Our Pain

1. Meditation for pain, relaxation and sleep.

Deep breathing and meditation are techniques that help your body

relax, which eases pain. Although there are many ways to

meditate, the soothing power of repetition is at the heart of some

forms of meditation. Focusing on the breath, ignoring thoughts, an

repeating a word or phrase -- a mantra -- causes the body to relax.While you can learn meditation on your own, it helps to take a class

or look online for a specific type of meditation. I meditate regularly

at night in order to help me quiet my thoughts and fall asleep. I

have an application on my IPod and put in my earphones. Works

great for me.

2. Reduce stress in your life. Stress intensifies chronic pain.

Depression, anxiety, stress, and even anger can increase the body's

sensitivity to pain. By learning to take control of stress and negative

feelings, you may find some relief from pain. There are many

techniques to wind down. Listening to soothing, music, mental

imagery relaxation (also called guided imagery) are forms of menta

escape that can help you feel peaceful. It works by creating calming

peaceful images in your mind

3. Find ways to distract yourself from pain so you enjoy life more.

When you focus on pain, it makes it worse rather than better.

Instead, find something you like doing -- an activity that keeps you

busy and thinking about things besides your pain. You might not be

able to avoid pain, but you can take control of your life, and taking

control of your life is what we want. We do not want to be thepain; we want to have our pain be just a part of US!

4. Track your pain level and activities every day.

Keeping a log or journal of your daily "pain score" will help track

pain. At the end of each day, note your pain level on the 1 to 10 pai

scale. I have sent out journal pages before, so if you need one, let

me know and I can email them to you. Also, note what activities y

did that day. Take this log book to every doctor visit -- to give your

doctor a good understanding of how you're living with chronic pain

and your physical functioning level.


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Depression Continued

Because these symptoms occur with many conditions, many

depressed people never get help, because they do not know

that their physical symptoms might be caused by depression.

Many doctors miss the symptoms, too. These physical

symptoms are not "all in your head." Depression can cause real

changes in your body. For example, it can slow down yourdigestion, which can result in stomach problems.

Depression seems to be related to an imbalance of certain

chemicals in your brain. Some of these same chemicals play an

important role in how you feel pain. So many experts think that

depression can make you feel pain differently than other

people. We do need to remember though, that depression ca

also come from pain. When we are in pain, we can become

depressed. Finding out what came first helps in determining

specific issues. It makes me think of the ol, what came first,

the chicken or the egg?.

Treating Physical Symptoms

In some cases, treating your depression -- with therapy or

medicine or both -- will resolve your physical symptoms.

Whereas, if you have a chronic pain condition, getting help with

that will help the depression..are you getting that this could be

a vicious cycle?

But make sure to tell your health care provider about any

physical symptoms. Do not assume they will go away on their

own. They may need additional treatment. For instance, your

doctor may suggest an anti-anxiety medicine if you have

insomnia or even panic attacks. Those drugs help you relax and

may allow you to sleep better.

Since pain and depression go together, sometimes easing your

pain may help with your depression. Some antidepressants, suc

as Cymbalta and Effexor, may help with chronic pain, too.

Other treatments can also help with painful symptoms. Certain

types of focused therapy -- like cognitive behavioral -- can teach

you ways to cope better with the pain.

I have been referred to a pain management facility next month.

I will let you know how it goes. In the mean time, if you are

depressed, talk to your doctor. Depression can be a very serio

issue.

2010 3rd


Depression & Physical Symptoms

Most of us know about the emotional

symptoms of depression. But you may not

know that depression can be associated with

many physical symptoms, too.

Many people with depression suffer fromchronic pain or other physicalsymptoms.

These include:

Headaches. These are common in people

with depression. If you already had migraine

headaches, they may seem worse if you are

depressed

Muscle aches and joint pain. Depression can

make any kind of chronic pain worse.

Chest pain. Obviously, it is very important to

get chest pain checked out by an expert right

away. It can be a sign of serious heart

problems. However, depression can

contribute to the discomfort associated with

chest pain.

Digestive problems. You might feel queasy

or nauseous. You might have diarrhea or

become chronically constipated.

Exhaustion and fatigue. No matter how

much you sleep, you may still feel tired or

worn out. Getting out of the bed in the

morning may seem very hard, even

impossible.

Sleeping problems. Many people withdepression cannot sleep well anymore. They

wake up too early or cannot fall asleep when

they go to bed. Others sleep much more

than normal.

Change in appetite or weight. Some people

with depression lose their appetite and lose

weight. Others find they crave certain foods

-- like carbohydrates -- and weigh more.

Dizziness or lightheadedness

Possible Upcoming Articles/Topics:yPart four of Finding our Limits

yFeeling Sexy!?!

yThe Fatigue in FM

ySerotonin Syndrome


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Finding Our Limits

Part 3

How has everyone been doing at finding your limits?Last time I wrote about: Activity, Rest, Emotions andStress and setting priorities in these categories foryourself. I also discussed thinking about each area andhow each one in its own could be what causes flares oreven remissions depending on how we handle eacharea.

Having a sense of predictability within these areas forourselves is important. Did you log anything and seeany trends? What did you do to control your flares?

For myself, I realized quite a bit this time around,which is probably why I have been MIA for so long.

Regarding my physical activity and rest I realized thatif I do 30 min of, well lets say house work, I need tosit and rest for 15-20 minutes. Not very conducive tomy old ways, but helps with my flares.

Regarding my mental activity and stress, I realized thatwhen my emotions are high, or I am worried, or angry,etc, (well, basically any negative emotions) I flare andget migraines.

Regarding my social activity and what I do with orwithout my family outside the home has to be limited.I hate this part. I use to be very involved in my kids

lives in school, PTA, School Councils, sports,community events, relay for life, other volunteer workalong with working full time. So now I can only dowhat I can do.I try not to commit myself anymoreand I am better at letting people know that I will try todo what I can and if I cannot I will let them know. If Ican do more, well great, I can do more.

So, all in all, as I mentioned in the last article, I ampacing myself. How do you pace you ask? Well, Iam glad you did. First off are priorities. WeCANNOT do it all. Even though we used to and wish westill could. We have to decide what is important at thatmoment. Here is one way to set priorities. First, list

the activities you do in a typical week, making anestimate of the time each activity takes.

Second, add up the times and compare them with theCFS & Fibromyalgia Rating Scale I attached last time.(Will attach again). If the items on your list take moretime than your limits allow (for example, you would liketo have six hours a day of activity, but your bodyallows four), you will have to make some adjustmentsin order to stay inside your energy envelope. List whatis important to you and proceed to create a list.

2010 3rd


Third, from the list you created, decide what activitiesyou will keep and which ones will be modified or dropped.

To help you decide, you might give your activitiesdifferent priorities, such as A, B and C. You will keepthose that are most important to you, but may have tomodify or eliminate others. Lets say column A is yourpriority and these are things you can do yourself.Column B are things you need done but will require helpwith and Column C are things that can just wait or bedropped completely, how important are they really. Iscolumn C a list of things you can say NO to?

Another way is to list things in order but in categoriessuch as: housework, family, outside activities, hobbies,etc. DO NOT forget to add rest time! In this list you cacross off items, put stars next to what you feel is

important and put a circle next to what you can delegate.

Also consider this: Family members might share in mealpreparation or grocery shopping, or a cleaning servicecould clean your house. Find your sources of help.Whether it be family, friends, hiring someone, or usingcommunity resources, such as religious groups or serviceclubs. Boy Scouts are great for doing things!!!

Simplify how you do things. This means continuing to dosomething, but in a less elaborate or complete way. Forexample, you might clean house less often or cook lesscomplicated meals. For me it was folding laundry and

putting away dishes. I was anal about it. Fold thisway!!! Put dishes away this way!!! I had to let go.

You may also have to decide to eliminate some activitiesor relationships. Perhaps you can suspend your volunteerwork or put some friendships on hold. Most friends willunderstand if you cannot do as much with them as youuse to. (If they are good, true, friends.)

In a book by Eunice Beck called Making a NOT TO DOList, she explains that making this list gives uspermission to eliminate activities without feeling guilty fordoing so. In another book by Bobbie Brown called 25Reasons Why Ive Improved, she tells how she increased

her functional level from 15% to 35-40 %.

Setting limits on driving time, computer time, phonetime, socializing, outside the home activities andhousehold responsibilities will make a huge difference.

Next time I will write about how these can make such adifference. In the meantime make your lists. Let meknow how it goes, and take it easy, you have permission!


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Is FM an Auto-Immune Disease?

Autoimmune disease is the result of abody's overactive immune response.

In a sense, the body's immune system begins

to attack its own cells and tissues. There

is no evidence that FM is an autoimmune

disease.

In fact, years of research have not

turned up any virus, bacteria or immune

disorder.

It's not unusual, however, for someone with

FM to also have one or more autoimmune

diseases, such as: thyroid disease, Lupus,

Rheumatoid Arthritis, Multiple Sclerosis,

Crohn's Disease, or some type of illness.

Some illnesses that are suspected to

have an autoimmune link and may occur with

FM include: Chronic Fatigue Syndrome,

Endometriosis, Interstitial Cystitis, and

Lyme disease. If you live in an area that is

known to have cases of Valley Fever, get

checked for that as well. If you havenft

already, have your doc do whatever

testing necessary for a true diagnosis.

YOU

Do you have anything you would like to contribute to

the newsletter? Do you have questions for the

Newsletter?

Email Me at [email protected] and put

newsletter in the subject line. Let me know what you

want to know or what you would like to contribute.

TTYL!!!!!!!

JodieLynn SotoFM/CFS Sufferer & Support Group Leader

[email protected]

or

[email protected]

559-756-0894

Porterville, Ca 93257

If you or anyone you may know needs help, a listeningear, someone to vent to, I am here for you, him, or her atanytime. Please do not hesitate to contact me. I am here

for YOU & your SPOUSES! This is my life, even

though at times I may need someone myself.

My husband Stephen and Myself

Fibro Friends Forever is an Online Support Group providing free newsletters and information

Please remember that any information published in this

Newsletter is for information only and may not be construed

as medical advice or instruction. No action or inaction shouldbe taken based solely on the contents of this newsletter.

Instead, readers should consult their physician or other

qualified health professionals on any matter relating to theirhealth and well-being. Readers who fail to consult with

appropriate health authorities assume the risk of any injuries.

The publisher is not responsible for errors or omissions.

2010 3rd


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