Table Of ContentSupport for the FM Family
F I B R O M Y A L G I A
M A G A Z I N E
UK Fibromyalgia Year 22 • Issue 9 • September 2022
including
The Benefits of Having a Pet When
You Have Fibromyalgia
Kayleigh Roberts and Christine Harris
Improving your Sleep
by Zeena Muhssin
If you are anything like me, a poor sleep will - What time did you go to bed?
intensify your fibromyalgia and be a real pain in This includes time spent in bed
the neck (and everywhere else) when trying to reading or listening to a podcast.
carry on with your day! A long period of rough
- What time did you try to sleep?
sleep led me to CBT-I, or in other words, cognitive
behavioural therapy for insomnia. The techniques
- What time did you fall asleep?
can be difficult and need to be implemented for a
while, but if anything can possibly improve energy - How many times did you wake up in the night?
levels and overall well-being, it is surely worth a try!
- In total, how long did these awakenings last?
Keeping a sleep diary - What time did you finally wake up?
First things first, you need to begin by keeping a
- What time did you get out of bed to start the day?
record of your sleep pattern. Grab a notebook or
- Note anything that may have interrupted your
you can use a simple template online if you would
sleep e.g. alcohol, light, noise.
like it digitally, I recommend using the free sleep
diary template at mysleepwell.ca. You need to make Try to be as accurate as possible but estimates will
note of this data for a full week and ask yourself do if you are unsure.
the following questions.
Fibromyalgia Magazine • September 2022 • pageone
Calculating sleep efficiency your rising time 15 minutes later. Try it for a week
and see how your sleep efficiency score changes.
At the end of the week, you will have all your data
ready to start calculating how well your sleep is. To
Constructive Worry
do this you must add up your sleep duration and
We live in a world where everything is go, go, go.
your time in bed. You should start to see a pattern
Even before the struggle of fibromyalgia, burdens
in your sleep diary so pick an average night’s
like money, work, relationships etc cause us immense
sleep to do your calculations. If you would like a
stress which can sabotage our precious slumbertime.
quicker option you can use the sleep calculator
I know I’m not alone in that I’ve struggled numerous
on mysleepwell. Start by adding up the amount
times to get to sleep as my mind just wouldn’t shut
of time from when you fall asleep to your final
off.
awakening point. Next, subtract the total amount
of your nighttime awakenings. This is your total
sleep time. After this, record the total minutes from
the time you got into bed and when you got out to
start the day. This is your total time in bed. To get
a sleep efficiency score use the following equation:
(total sleep time ÷ total time in bed) x 100%
Keep a record of your score as you will do this every That’s where the constructive worry method comes
week to observe your progress. in. Grab a notebook and start with the negative
stuff i.e. what’s bothering you that day or causing
Anchoring your sleep
you stress. After that, focus on the good stuff that
As you analyse your sleep diary, you should start happened or things you are looking forward to.
to notice when you are naturally falling asleep and Then, go back to the negative list and write down
waking up. Apps like Sleep Cycle are good for this as an achievable task you can do for each worry, for
it detects your movements. For a moment, forget the example, if you are not happy at your job, don’t
traditional advice of having to get 8-9 hours of sleep write down “find a new job,” start with “find my CV”
a night. It isn’t about the quantity of sleep you are and the next day you can update your CV , and so
getting, but rather the quality and optimal amount on, Then go to the good stuff section and think of
for YOU. It is individual for everyone. When I did this I ways to amplify this positivity in your day.
started noticing that I would naturally wake up quite
When you have a clearer view of your worries and
early, around 6am. This was way too early to start
things that you can do about them, you can put
my day and my partner would still be fast asleep
those worries to bed and therefore, help yourself
beside me, so instinctively, I would just go back to
to get those much needed zzz.
sleep and eventually go into a deep sleep. Then
comes the sound of my alarm and I would wake up Sleep Hygiene
feeling like a tonne of bricks had hit me, clouded with
About an hour or so before you head off for a
fatigue which would carry into the whole day. This is
well deserved kip, you should make a routine of
why we must anchor our threshold and rising times.
winding down. This is called the buffer zone and is an
Pick an optimal time, based on your sleep diary,
opportunity to separate yourself from the business
of when to go to sleep and when to get up. When
of the day and focus on calming, relaxing activities. I
your alarm goes off you need to try and leave the
recommend reading a book or listening to a podcast,
bed quickly, do not press the snooze button. I’m not
especially something that isn’t too serious. Make
going to lie, sticking to these times is going to be the
yourself a nice cup of decaffeinated tea, do some
most difficult part and you will need to push through
light stretching if you can or even some breathing
the fatigue. Make it a habit to get up and fill in your
exercises. Heat is also brilliant so try having a hot
sleep diary straight away before you forget.
shower or a bath before bed, this will also sooth
After you have done this for 3-4 weeks, you can try your muscles and help with any aches and pains. Oh
pushing your threshold time 15 minutes earlier or how I wish I had a bathtub in this East London flat!
Fibromyalgia Magazine • September 2022 • pagetwo
Remember that what you do in the day will affect 7. Keep your room dark if possible. I personally like
how you sleep at night. I have created a checklist to have a little bit of light come through so I wake
below to increase your chances of getting forty up a bit more refreshed, which I do by pulling down
winks! my black out blinds about ¾ of the way.
1. No coffee past 2pm, you don’t realise how long
caffeine stays in your system. I’ve recently switched 15 Minute Rule
to using cacao powder in the There’s nothing worse than rolling around in bed,
morning with oat milk, it gives frustrated and trying to get to sleep. This scenario
you all the benefits without the is one that many have experienced and makes it
caffeine rush. My tip: add a drop even harder to get to sleep in the end. The rule is if
of orange oil for a delicious you can’t get to sleep after 15 minutes you need to
brew! get out of that bed and try to do something calming
until you feel tired enough to try again. Do not go on
2. Try to keep the bedroom for sleeping and intimacy
your phone or watch TV, this will only make matters
only. This will help the mind to only recognise the
worse!
bedroom as a sleep zone, so try not to watch TV or
work in the bedroom if you can.
Sleep Supplements
3. Try to eliminate blue light. If you use screens a
If you are feeling quite hopeless with your sleep then
lot it might be a good idea to invest in blue light
you can try taking a supplement which aids sleeping.
glasses, you can find some affordable options online.
I must stress that this is a short term solution and
Start using the night mode feature on your phone
will not investigate the root cause of your insomnia.
or laptop to decrease the amount of blue light in
Some popular options are melatonin tablets, which
the evenings.
is the hormone your brain creates to regulate night
and day cycles, or over the counter options such
4. Set your alarm and put your phone out of action
as Nytol or Sominex. Another option is finding a
before your buffer zone so it doesn’t stimulate you
good quality CBD product which can not only help
before bed. Opt to reading a book in bed instead
with sleep, but is a great way of dealing with pain
of going on social media.
associated with fibromyalgia.
5. Don’t go to sleep on a full or empty stomach, you
So, I hope that these tips can make an improvement
will either be kept awake because you are hungry
in your sleep cycle. Remember, this is not something
or your digestive system is struggling to process
that will work after a week, these are techniques which
your dinner! Try to eat no less than 2 hours before
need to be implemented over time to be effective.
bedtime.
When you are pushing through the tiredness to get
6. If you find that you are a light sleeper or your a regular sleep pattern, try and tell yourself that
partner has a habit of snoring (unfortunately this you are not doing it to get a better sleep tonight,
is my case) you can try using a pair of earplugs but rather to mend and improve your sleep cycle
to block out noise. You will still hear your alarm so in the long run. Sleep is the best meditation, so let’s
don’t worry, but you are less likely to be disturbed try get the most out of it!
by external noises.
Fibromyalgia Magazine • September 2022 • pagethree
JacquiMayes
nutritional therapy
[email protected]
www.jacquimayes.co.uk
Eating well and supporting health
while on a budget.
We currently are in a cost-of-living crisis and if added sugar or salt options when choosing tinned.
the papers and news are to be believed, it’s not
Many supermarkets have recently started stocking
something that is going to ease in the very near
“ugly” or “wonky” vegetables, which might not look
future. Almost all of us are having to consider where
as pretty, but have the same nutrient quality and
we are spending our money, so considering ways
are often higher in certain phytonutrients as they
of continuing to support our health with affordable
have undergone more stress (which increases
dietary choices is key, particularly as we are all
phytonutrients content). Shopping for veg and
increasingly aware that supporting our health and
fruit at local markets can be cheaper than the
immune systems are paramount especially with
supermarkets.
increasing pressure on the NHS.
If you consume meat, choose cheaper cuts. These
There is much research into the ‘healthiest’ or
tend to be cuts that need cooking for longer and
‘optimal’ diet with lots of conflicting information
are great in stews or casseroles. This also allows
out there, but common conclusions of this research
you to bulk them out with staple vegetables and
are that eating a diet which is high in fibre from
so overall the dishes tend to be filling, full of
vegetables and (some) fruit and includes healthy
nutrients and the cheaper cuts are often tastier
fats and lean protein brings the most benefit and
too. You can half the amount of meat in a meal
this should therefore be the basis of our dietary
and bulk it up with vegetarian protein sources such
choices.
as beans, chickpeas, and lentils, or go the whole
Fruit and vegetables are often considered expensive hog and avoid the meat completely and swap to
but choosing seasonal and/or local fruit and using vegetarian proteins in a meal instead. Pulses
vegetables are much cheaper. For example, British are a source of protein but are also high in fibre.
apples are much cheaper than imported ones, Avoid heavily processed and costly vegan meat
and tomatoes are lower priced in August than in alternatives. Other vegan/vegetarian sources of
December. Many supermarkets will have offers on protein are nuts, seeds, tofu, tempeh and quinoa.
seasonal vegetables at different times of the year,
Try batch cooking, by making a large batch of
so maximise on these, which will encourage dietary
stews, casseroles, curries, etc and freeze in individual
diversity. So much research shows us that the more
batches. This allows you to avoid waste completely
diverse our dietary intake, the more diverse our
and you can buy ingredients in bulk which makes
populations of beneficial gut bacteria will be.
them a lot cheaper. You could also team up with a
Certain staple vegetables such as onions, carrots, friend to share the cost.
mushrooms and cabbage, are low in cost but
Another good way of avoiding waste is to use older
extremely high in nutrients and can also be easily
vegetables left in the fridge or cupboard to make
included in most dishes which also reduces waste.
soups. You can add pulses for extra protein and
Tinned or frozen fruit and vegetables can also be
fibre, and tinned tomatoes to make it go further.
a great way to avoid waste and are usually very
You can also freeze in batches if needed.
high in nutrients as they are frozen or tinned so
soon after picking. Do make sure to go for the no
Fibromyalgia Magazine • September 2022 • pagefour
There are lots of on-line resources which contain and frittatas are a great way to get your protein and
healthy recipes for cooking on a budget including; to which you can add in a high variety of vegetables.
https://www.bbcgoodfood.com/recipes/collection/ They are also great to have for 2 meals by using half
cheap-and-healthy-recipes for a packed lunch with some additional salad.
https://realfood.tesco.com/budget-meals.html (just This month’s recipe is for a delicious, easy and healthy
scroll down to the healthy section) Frittata. You can add any vegetable that you like and
serve with a salad of your choice. This is delicious hot
https://www.deliciousmagazine.co.uk/collections/
or cold and makes a great lunchbox addition, served
healthy-budget-recipes/
with some crudites or salad
https://www.jamieoliver.com/recipes/category/
course/cheap-cheerful/
Eggs are also a great, easily digested source of
protein and fat and are very economical. Omelettes
Frittata – serves 2
4 eggs
1 or 2 spring onions, sliced
1 small courgette (or ½ large), finely
diced
a small handful of mushrooms
20-30g cheddar cheese, grated
(optional)
30g frozen peas
A couple of small potatoes sliced.
Salt and pepper to taste
Start by sautéing your sliced potatoes in
a little oil. Once they are cooked through,
pop them aside in a bowl, while you sauté
your spring onions, chopped mushrooms
and courgette on a medium to low heat
and when softened add them in the mixing
bowl with your potatoes.
Sprinkle your grated cheddar on your
veggie mix, crack in your eggs and give
everything a good mix around. Season
and add in your peas.
Heat some more oil or butter in the same
frying pan and when hot add the eggy mix
to the pan. Allow it to cook on a medium
heat for a few minutes. You want to set the
outside of the mix to create a firm golden-
coloured crust. You will notice the sides of
the omelette changing colour. Then pop
into the oven for 10 minutes until slightly
puffed up, firm to the touch and looks set.
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The Benefits of Having a Pet When You Have Fibromyalgia
Fibromyalgia can be an incredibly lonely condition. Often on days of flare-ups, fibromyalgia can limit our
Even when surrounded by others, no matter how activity. On days without routine, mental health can
supportive they may be, one can feel that with the often be affected, causing us to feel slow and sad. As
difficulty explaining the that often come with the is well documented, stress and anxiety are shown to
disease. It’s draining to have people constantly have impacts upon fibromyalgia symptoms. Having
asking you how you are and what you are feeling. a reason and a time to be up and active every day
When alone, however, a fibromyalgia sufferer can can do wonders for this. A pet can dominate your
really feel the loneliness that often comes with routine, instead of fibromyalgia.
chronic pain.
Mood
For this reason, many find having a pet can
Alongside the obvious mood changes that naturally
greatly improve quality of life when struggling
follow from having a newly implemented regime,
with fibromyalgia. Although this can initially seem
there is further study to demonstrate that the
daunting, there are many benefits that can provide
presence of animals can release endorphins.
a real lifeline for sufferers.
Interacting with animals naturally causes the body
Routine to release these “happy” peptides into the body –
causing the relief of stress and pain. Moreover, the
One of the benefits of pet ownership is the new
pet can cause a distraction from internal concerns
routine. Whether this is just feeding, bathing or taking
about one’s condition. The presence of an animal,
for walks, every animal (no matter how big or small)
needing love and attention, can divert one’s attention
needs to be looked after. In setting a routine for
away from their own pain.
an animal, we are also setting one for ourselves.
Fibromyalgia Magazine • September 2022 • pagesix
Exercise routine, it may not be the best idea to become a pet
One of the most common treatments told to those owner. Stress worsens symptoms and leaves you
who suffer with fibromyalgia is light exercise. This feeling resentful, as opposed to joyful. It is also worth
often seems like a huge contradiction: when you’re considering that cats take considerably less time a
in pain, the last thing you can think of doing is going day to look after than dogs. Caged animals, such
for a walk. If you have a dog or puppy, however, the as rabbits or hamsters take less time to look after,
choice falls out of your hands. The regular routine although they too come with their own challenges.
of having to walk your pet encourages you to get
Breed
out the house and move. It has been shown that
If buying a dog this is a particularly important factor
walking each day reduces chronic pain. Becoming
to consider. It is probably unwise for a sufferer of
a pet owner improves not only our mental, but also
fibromyalgia to own a very demanding and active
our physical wellbeing.
dog, such as a Border Collie. Although they may be
Companionship beautiful, these breeds demand a lot of time to be
Having an animal that you are close to in the house looked after and cared for. Instead, look at breeds
lessens loneliness. Many of our readers report such as a Cavalier King Charles Spaniel – these
that the suffering they go through daily due to need less walking each day, and are happy with
their diagnosis leaves them feeling isolated and less stimulation.
disconnected – even from those who know them
Age
best. A loving and caring pet can provide solace
It might be wise to buy or adopt a pet that has already
and comfort, whilst not needing explanations as to
reached maturity. Puppies and kittens, though
why you might feel quiet or out of sorts.
adorable, are hard work. For many fibromyalgia
Some Things To Consider suffers, the idea of training a new dog might be
Although there are certainly many benefits to having too much to take on. It is even possible to find fully
a pet when suffering from fibromyalgia, there are trained ex-guard or rescue dogs. If you take this
specific things to consider when taking the plunge. route, you are helping out both the dog, and yourself.
Although there are challenges to pet ownership,
Time there are many reasons why as a fibromyalgia
sufferer, it is something to be considered!
As lovely as it might seem to gain a new pet, if you
are a busy parent, or work full time in a demanding
job, it might not be for you. Pets improve our quality
of life as long as they are not adding to stress and
burden. If changing a litter box for your cat, or taking
a dog on a walk seems like too much to add to your
Fibromyalgia Magazine • September 2022 • pageseven
The Prevalence of Depression Among
Fibromyalgia Sufferers
Fibromyalgia is characterized by joint pain and with fibromyalgia are more likely to experience
features symptoms like fatigue and depression. depression than those without.
Today, discover how fibromyalgia and depression So, what triggers depression in fibromyalgia patients?
are interlinked and the best way to manage the
Well, many researchers suggest that chronic pain
symptoms.
and fatigue from fibromyalgia causes anxiety and
Fibromyalgia is one of the most prevalent conditions depression. Chronic muscle and joint pain result in
affecting the bones and muscles. According to a 2018 inactivity, which leads to involuntary social isolation.
study, it affects 6 to 12 million people in the USA, with It then triggers feelings of hopelessness, self-hate,
90% of the sufferers being female. The ailment is often anger, and ultimately, depression.
associated with classic symptoms such as joint pain,
According to Health Web Magazine, there are
fatigue, headaches, cognitive impairment, abdominal
possibilities that depression and anxiety might be
discomfort, and insomnia. However, some studies also
part of fibromyalgia, just like pain, but there aren’t
show that fibromyalgia can often be linked to anxiety
enough studies to back this claim.
and depression.
What’s clear is that depression and fibromyalgia
There’s no definitive cure for fibromyalgia, but with
can disrupt your daily activities and overall health.
a healthy diet, regular exercise, and therapy, you
Therefore, it’s essential to inform your physician of
can effectively control the symptoms. Continue
any symptoms of depression. Taking a powerful joint
reading and dig deep into its link with depression,
pain supplement helps with pain, and regular exercise
what happens when fibromyalgia isn’t treated, and
can also be ideal in reducing the pain and maybe
how to manage its symptoms.
even the symptoms of depression.
Depression Defined
Do Fibromyalgia Patients Realize They’re
Depression is characterized as a mood disorder. It
Depressed?
is often described as a continuous state of sadness,
anger, and feeling ‘blue.’ According to the Center for According to the Health Web Magazine, some
Disease Control and Prevention (CDC), depression is fibromyalgia patients might be aware they have
a severe medical concern. It affects about 16.2 million depression, but 40% might not. Nonetheless, they
adults in the US alone, with 10.9% being people aged know that all is not well.
between 18 and 25.
The common signs and symptoms of depression
Unlike other illnesses, depression affects people
with chronic pain include:
differently, but the most common symptoms include
anxiety, reduced sexual desire, fatigue, loss of interest, • Anxiety
hopelessness, insomnia, inability to concentrate, and
• Loss of interest in hobbies or everyday
headaches.
activities
It also comes in various forms, including clinical
• Low energy and vitality levels
depression, bipolar disorder, seasonal affective
• Inability to concentrate on work or when
disorder, and dysthymia.
making decisions
It’s vital to note, though, that feeling low at times is
• Feelings of guilt, anger, irritability, or
a normal part of life, but if you’re feeling hopeless
hopelessness
daily, you could be dealing with clinical depression.
• Overwhelming tearfulness
In such cases, consulting with a professional is the
best mode of treatment. Adopting a healthy lifestyle, In severe cases, depression with fibromyalgia can
going to therapy, and taking your prescriptions can lead to thoughts of death or suicide.
help control the symptoms of depression and get you
back to being your productive self.
Does Stress Trigger Depression in Fibromyalgia
But first… what is the link between depression and
Patients?
fibromyalgia?
Yes, it does. The relentless fatigue and chronic pain
How Are Fibromyalgia and Depression Connected? caused by fibromyalgia can trigger severe stress,
leading to uncontrollable feelings of anxiety and
There are a slew of studies that connect fibromyalgia
nervousness.
and depression. One research suggests that adults
Fibromyalgia Magazine • September 2022 • pageeight
What research doesn’t show is whether not leading You might also want to avoid gluten and MSG since
a healthy lifestyle triggers fibromyalgia or if the they could make your symptoms worse. In that
condition itself causes stress. case, you should consult a nutritionist or your health
Nevertheless, it doesn’t matter which comes first. provider to help you figure out the best foods for
Stress undoubtedly triggers issues of distractibility, your condition.
anger, and irritability. It also worsens the pain and
Medication. Based on your symptoms, your physician
fatigue, heightening the symptoms of depression.
might prescribe antidepressants, pain relievers, or
Do Patients with Chronic Pain Conditions Experience muscle relaxers. These meds help reduce the pain
Depression? symptoms and offer you some much-needed comfort.
Feelings of depression are popular in various chronic However, the three approved medications for
pain conditions, including shoulder pain, back, hip fibromyalgia include:
pain, headaches, and fibromyalgia. Studies show - Milnacipran (Savella)
that people who experience chronic lower back pain - Duloxetine (Cymbalta)
experience depression three times more than the
- Pregabalin (Lyrica)
general population.
You might also benefit from a powerful joint pain
In the same way, having a depressive disorder
supplement or over-the-counter pain meds like
increases the risk of chronic pain. Most patients with
naproxen sodium and aspirin. Just be careful not to
depression also describe a significant hindrance from
get addicted to pain relievers since it can lead to more
pain and exhibit more pain behaviors than chronic
problems in the future.
pain patients who don’t experience depression.
Therapy. You can also benefit from complementary
What if Fibromyalgia Isn’t Treated?
therapies like acupuncture, chiropractic manipulation,
If you don’t seek treatment for fibromyalgia, you
or massages to lessen the pain and stress.
might end up spiraling and feeling more depressed.
The intense pain and fatigue restrict your movements Group therapy might also be a favorable option since
and disrupt your daily life. That, in turn, triggers it is cost-effective and offers you the chance to meet
feelings of loneliness, isolation, fear, and ultimately other people experiencing the same problems as you.
strains your relationships.
Cognitive-behavioral therapy (CBT) is also slowly
As time goes by, your symptoms become worse, becoming an incredible option and might help you
and you start slacking in your job. This leads to loss overcome your stress-related symptoms.
of income, which then triggers stress, anxiety, and
depression. Exercise. You might also want to exploit the benefits
of exercise as they are vital in controlling fibromyalgia.
How Can One Manage Depression with Fibromyalgia?
You’ll, however, want to stick to low-impact activities
Currently, there is no specific cure for fibromyalgia. that boost your endurance, help you stretch, and
Instead, physicians focus on reducing the symptoms strengthen your muscles. Some of these exercises
and boosting your quality of life with: include tai chi, Pilates, yoga, and an evening walk.
Healthy diet, Medication , Therapy, Exercise Exercise has also been shown to release endorphins,
which reduce stress and boost your mood. It can also
Healthy Diet. Some chronic pain patients report
help improve your sleep patterns.
feeling better after sticking to a healthy diet plan.
However, research hasn’t proven that any specific The Bottom Line
meal helps reduce fibro symptoms.
Fibromyalgia is a widespread muscle and joint
That doesn’t mean that you shouldn’t eat a balanced pain condition, which affects your quality of life.
diet. Nutrition is crucial in boosting your overall health, Complicating issues and ignoring the symptoms can
reducing symptoms, and offering you a surplus of make the symptoms worse, leading to depression.
energy.
The best way to manage the symptoms is by going
for therapy, exploiting the benefits of exercise, and
Dietary plans you need to consider include: consulting a professional for proper guidance.
- Fruits and vegetables You should also try to lean on the people you love
- Whole grains and those who understand what you’re going through.
- Lots of water Remember to also be gentle with yourself – don’t
- Lean protein blame yourself for it. Fibromyalgia is a common issue,
- Less sugar and by learning to cope and manage it, you can lead
a healthy life.
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