7 måter å lindre smerter og tretthet i fibromyalgi

Hvis du har fibromyalgi, vet du at livet er 10 ganger vanskeligere. Kronisk smerteforstyrrelse påvirker alle deler av dagen. Du er sliten, sår og kan ikke tenke klart. Så hvordan kan du takle det? Å lindre smerter og tretthet ved fibromyalgi er mulig, og vi vil prøve å gi deg noen tips slik at du bedre kan håndtere symptomene.

Ulempen er at hvert eneste symptom, fra hjernetåke til smerter, tretthet og depresjon, ikke bare gjør deg vondt, men også påvirker forholdene, arbeidslivet og din fysiske, emosjonelle og mentale helse.

Har fibromyalgi en definitiv kur?

Foreløpig har ikke fibromyalgi en endelig kur som fungerer for alle, selv om det er håp. Dette betyr at du må lære å leve med fibromyalgismerter og ta skritt for å lindre symptomene. Derfor krever effektiv fibromyalgi-behandling en kombinasjon av medisiner og livsstilsevner.

Tips for å lindre fibromyalgi smerte og tretthet

1. Begynn å trene

Trening anbefales for de fleste, men det kan spesielt hjelpe de med fibromyalgi, som ofte føler seg stive (spesielt etter å ha våknet om morgenen) og rastløst bensyndrom. Å trene regelmessig kan forbedre humøret og søvnen, lindre smerter, redusere trettheten eller forbedre sirkulasjonen og styrke hjertet.

Vi viser deg hva som er de anbefalte aktivitetene for fibromyalgi-pasienter:

  • strekninger
  • yoga
  • sykling
  • Svømme
  • Vann aerobic
  • Styrketrening.

Ved trening bør pasienter med fibromyalgi utvise forsiktighet siden trening noen ganger kan være kontraproduktiv. Dette er grunnen til at det er så viktig å kjenne grensen din og oppsøke legen din før du starter eller endrer et treningsprogram.

2. Prøv forskjellige behandlingsformer

Fibromyalgi-pasienter opplever smerte mer intenst enn andre mennesker. De kan føle det i hele kroppen eller i flere sensitive punkter. Vannterapi, lette aerobe øvelser, påføring av varme eller kulde, akupunktur og osteopatisk eller kiropraktisk manipulasjon hjelper fibromyalgi-pasienter.

Å bruke forskjellige terapier kan øke mobiliteten, forbedre fysisk funksjon og lindre smerter. Eksperter mener at fysioterapi kan hjelpe folk til å gjenvinne muskeltonen og fleksibiliteten. Massasje kan hjelpe noen mennesker, men det fungerer ikke alltid for alle fordi selv lett trykk kan gjøre smerter verre.

I likhet med trening, bør alle behandlingsformer implementeres gradvis.

3. Spis et sunt kosthold

Å spise et sunt kosthold er veldig viktig for alle, enda mer for de med fibromyalgi. Å spise rikelig med grønnsaker, frukt, fullkorn, magert kjøtt og meieriprodukter vil gi deg energi, redusere vekten og forbedre den generelle helsen mens du bekjemper fibromyalgi. Det er noen matvarer du bør eliminere, fordi det ser ut til at de er det mest plagsomme for mennesker med fibromyalgi. De er disse:

  • Tilsetningsstoffer som MSG og nitrater (konserveringsmiddelet i pølser og bacon)
  • sukker

4. få nok søvn

Smerte, stress og angst kan frarve en person med fibromyalgi i søvn. Problemet er at dette er nøyaktig det viktigste symptomet på fibromyalgi: utmattelse. Mange pasienter har også søvnapné, og av denne grunn er det situasjoner der det er praktisk å gå til en søvnundersøkelse for å utføre en kontroll.

Hvis du bestemmer deg for å gå til legen, må du sjekke om sovemedisiner er indikert for deg. Men fremfor alt, prøv å implementere gode søvnvaner. Her er noen forslag:

  • Gjør rommet ditt til et komfortabelt sted ved å redusere støy og ekstreme temperaturer.
  • Bruk lett, komfortabelt sengetøy og klær.
  • Begynn ritualer som hjelper deg å slappe av ved sengetid, for eksempel ta et avslappende bad eller lese en bok.
  • Gå til sengs og stå opp til samme tid hver dag, inkludert helger og høytider.
  • Hvis du tar en lur, skal den ikke være mer enn en time og ta den før kl. 15.00.
  • Unngå koffein, alkohol og tobakk.
  • Hold deg unna fet og krydret mat som kan forstyrre eller forårsake halsbrann.
  • Ta deg tid på dagtid for å eliminere alle bekymringene dine.
  • Gå til sengs bare når du er søvnig, og reserver sengen bare til å sove.

5. Vær oppmerksom på sexlivet ditt

Kvinner med fibromyalgi opplever ofte smerter med menstruasjonssyklusene sine og under samleie. Stivhet i smerter eller muskelledd kan forstyrre din evne til å glede deg over privatliv. I tillegg til fysiske utfordringer, kan negative endringer i selvoppfatning, som å føle seg lite attraktive, ubehagelige eller ganske enkelt ikke føle seg sexy, føre til tap av lyst. Hvis stress og angst blir lagt til dette, kan de ende opp med å blande seg i vår daglige dag.

Hvis du av en eller annen grunn har skaffet deg en vane å unngå sex av disse eller andre grunner, er det godt å vite at du kan søke hjelp fra legen. Din seksuelle helse er like viktig som din fysiske, mentale og emosjonelle helse. En lege vil ikke bare hjelpe deg med å løse problemet, men vil også anbefale måter å øke libido, selvtillit og hjelpe deg med å håndtere smerter eller ubehag.

6. Reduser stress

Fibromyalgi kan påvirke hukommelsen og forårsake såkalt  fibro tåke  eller  fibrofog , en manglende evne til å tenke klart. Dette kan være spesielt frustrerende når du prøver å gjøre enkle oppgaver. Stress kan være en årsak til fibromyalgi, da konstant stress kan drenere det endokrine systemet og endre hormonnivået.

For å overvinne symptomene på fibro-tog, ønsker vi å gi deg noen råd, slik at du kan håndtere byrden din:

  • Fortsett de daglige aktivitetene . Fibromyalgipasienter forverrer noen ganger ubevisst smerter og tretthet ved å overdrive når de har det bra.
  • Prøv avslapningsteknikker . Metoder som hjelper til med å redusere stress og smerte inkluderer puste- og avspenningsøvelser, meditasjon, aromaterapi og biofeedback. Sistnevnte bruker en maskin for å hjelpe pasienter med å lese kroppssignalene sine for å redusere angst og smerte.
  • Sett grenser . Det kan hende du må snakke med veilederen din på jobb for å endre timeplanen din, redusere arbeidsmengden eller bare identifisere og kommunisere behovene dine. Det er også bra at kollegene dine er oppdaterte.
  • Rådfør deg med en kognitiv atferdsterapeut . Denne formen for psykoterapi undersøker hvordan tankegangen vår påvirker hvordan vi føler og hva vi gjør. Lidelser fra fibromyalgi kan ha mange emosjonelle lidelser, og terapi kan hjelpe med å kontrollere det.

7. Prøv urter og kosttilskudd

Magnesium og acetyl-L-karnitin kan bidra til å lindre symptomer på fibromyalgi. Magnesium reduserer nerve- og muskelsmerter, så når dette mineralet er utarmet, opplever kroppen mer smerter. Videre bruker kroppen acetyl-L-karnitin for å produsere et annet hormon, acetylcholine, som brukes i hjernen for å forbedre humør, hukommelse og konsentrasjonsvansker, som ofte sammenfaller med fibromyalgi.

Hvis du bestemmer deg for å bruke disse tilskuddene, urtene eller andre behandlinger du vurderer, anbefaler vi at du konsulterer legen din, da han eller hun vil være i stand til å veilede deg og finne ut hva som er best for deg.

Vi vet at fibromyalgi er en stille sykdom, som ikke sees og det er så vanskelig å forstå for de som ikke har det. Derfor vil vi gjerne lese din mening og erfaring om den, slik at vi sammen kan støtte denne sektoren av befolkningen med oppmuntring og råd. Og du, lider du eller kjenner en slektning eller en nær venn med fibromyalgi?

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