How to Heal Fibromyalgia Pain: Do Natural Remedies Work?

Currently, over 3 million cases of fibromyalgia are reported annually. Fibromyalgia is a condition marked by widespread pain in the muscles and joints, often accompanied by fatigue, poor sleep quality, memory issues, and mood disturbances. It is a disorder in how the brain processes pain signals from muscles and joints. While there is no known cure for fibromyalgia, the condition can be managed in various ways. If diagnosed with fibromyalgia syndrome, you can naturally heal by following these steps:

Eat the Right Foods. Though not universally accepted in mainstream medicine, fibromyalgia is still thought to involve chemical components that are sensitive or cause inflammation. Therefore, following an anti-inflammatory diet can help treat the condition. This diet focuses on whole foods, preferably organic. Additionally, avoid consuming preservatives and additives.

• In an anti-inflammatory diet, you should avoid all processed and pre-packaged foods.

Enhance your intake of fruits and vegetables. It's recommended to include more fruits and vegetables in your daily diet. Fruits should account for half of your daily food intake. Try to consume a variety of fruits, especially berries like blueberries, raspberries, strawberries, black raspberries, and elderberries. These fruits are rich in antioxidants and other components with anti-inflammatory properties.

• Incorporate a wide range of vegetables. Dark leafy greens such as rainbow chard, spinach, mustard greens, broccoli, Brussels sprouts, and generally all vegetables rich in vitamin E can help reduce inflammation-causing molecules in the body.

Choose the right type of meat. Certain meats can help reduce inflammation caused by fibromyalgia. It's advisable to increase your consumption of fatty fish, as they are high in omega-3 fatty acids, which are natural anti-inflammatory agents. Fatty fish like salmon, tuna, cod, and other fresh fish are great choices.

• Avoid red meat unless it's organic and comes from pasture-raised animals.

Increase your fiber intake. Foods rich in fiber have been shown to help reduce inflammatory markers in the blood. Aim to eat more whole foods like whole-wheat bread, pasta made from whole wheat flour, brown rice, and other healthy whole grains.

• Fiber-rich seeds, antioxidants, and vitamins, along with other anti-inflammatory minerals, can aid in healing damage caused by inflammation.

Avoid certain foods. You should avoid consuming foods and additives such as sugar, artificial sweeteners that are not naturally sourced (like Splenda or Equal), and steer clear of hot drinks, alcoholic beverages, coffee, and spicy foods. These items can disrupt blood vessels and cause redness, leading to inflammation.

• On the other hand, spices like ginger, turmeric, and garlic are great options as they possess anti-inflammatory properties. Additionally, you can opt for natural sweeteners like honey, maple syrup, stevia, or Monk Fruit.

Consider supplements. Some supplements can complement an anti-inflammatory diet to treat fibromyalgia or alleviate symptoms of the condition. Be sure to consult with a doctor before using any supplements and follow the manufacturer's guidelines. You can take supplements such as B vitamins, vitamin C, vitamin D, magnesium, zinc, and selenium. Additionally, omega-3 fatty acids from fish oil and other supplements can be beneficial.

• You may also consider taking 5-HTP, a precursor to serotonin, a neurotransmitter that promotes good sleep.
• Herbal supplements for nervous support, such as valerian root, chamomile, or passionflower, can help you achieve a peaceful night's sleep.
• Probiotics can also be added to strengthen your immune system.

Exercise. There is substantial evidence indicating that individuals with fibromyalgia can benefit from exercise. Research suggests that, even though it may be challenging to maintain motivation, light to moderate physical activity can have positive effects for fibromyalgia patients. It's recommended to start with low-impact activities like walking. While it may be difficult at first, once you get started, it will become easier, but remember not to overexert yourself.

• Try to stand up every 1-2 hours and take a slow walk around the house or office. Alternatively, take your dog on additional walks, 2-3 times a day. You can also take the stairs or walk as much as possible.
• Consider practicing Tai Chi and Qigong. For group activities like Tai Chi and Qigong, you can look for local classes. Additionally, try joining yoga or low-impact aerobic exercise classes.
• Make sure to rest adequately between workout sessions. You might also want to try meditation classes. Meditation can have a positive and significant impact on your mood and help alleviate stress.

Massage. Fibromyalgia causes muscle pain and tension, and massage can be a great way to relieve these symptoms. Massage techniques also help you relax and reduce pain and stiffness. You can visit a spa to receive a massage from an experienced therapist.

• If you're unsure where to find a trustworthy spa, ask your doctor, friends, or family for recommendations.

Practice deep breathing. In addition to meditation, deep breathing exercises can help you relax. To begin, lie flat on your back with your spine aligned. Place pillows under your neck and knees for comfort. Rest your hands on your belly, palms facing down. Inhale deeply, slowly, and steadily, letting your belly expand as you breathe in from your diaphragm. The diaphragm will create a strong suction that pulls air into your lungs, rather than breathing through your ribs. Repeat this deep breathing exercise regularly if possible.

• The correct posture is for your fingers to stretch when placed on your belly.
• At first, you may feel lightheaded, but this is normal due to the amount of air you're taking in. Stop if you feel uncomfortable.

Combine deep breathing with throat sounds. To enhance the effectiveness of deep breathing exercises, you can add a throat sound. The technique is similar to the deep breathing exercise, but as you exhale, produce a long 'uh' sound from your throat. This exercise helps strengthen the diaphragm and improves relaxation.

Try incorporating a supplementary breathing exercise. This is an additional breathing technique that can help you relax. Start by sitting upright in a chair. Inhale in three short breaths through your nose. During the first breath, raise your arms up high. Then, bring both arms forward to shoulder height. On the second breath, extend your arms outward to shoulder height. For the third breath, lift your arms high above your head.

• Repeat this exercise 10-12 times.
• Stop if you feel dizzy. Your lungs will adjust your breathing and return to a natural rhythm.

Consider trying biofeedback therapy. Biofeedback is a technique that uses your mind and body to control involuntary responses, such as blood pressure, heart rate, and muscle tension. It's important to consult with a doctor before using biofeedback. The doctor will provide a special device to help you monitor your body's responses. You can then use this device and actively practice mental and physical exercises to regulate your reactions.

• For example, if your heart rate increases, you can use the device and engage in mindful activities to slow it down.

Give acupuncture a try. Some studies suggest that acupuncture may help reduce pain from fibromyalgia. You can visit a local acupuncture specialist or ask your doctor for a referral. It’s recommended that you try acupuncture at least three times to assess its effectiveness. Continue the treatment if you experience positive results.

• Consider the cost of acupuncture and weigh the pros and cons from an economic standpoint.
• Never attempt acupuncture on your own or let someone unqualified perform it on you.

Join a support group. Being diagnosed with fibromyalgia can take a toll on your mental health. It's beneficial to connect with others who have had similar experiences so that you don't feel isolated and can empathize with others in similar situations.

• You can search for local support groups or ask your doctor for recommendations.

Understand fibromyalgia. Women are at a higher risk of fibromyalgia than men. The symptoms may develop gradually or appear after physical, mental, or emotional trauma. The exact cause of fibromyalgia is still unknown, but the condition seems to have genetic and gender-related factors.

• Fibromyalgia may be linked to the immune system, as the disease often develops after an infection, and is commonly associated with autoimmune disorders like Lupus and rheumatoid arthritis.

Recognize the symptoms. Several symptoms can help identify fibromyalgia. The most common is widespread pain, often described as a dull, persistent ache. A fibromyalgia diagnosis is considered when pain lasts for at least three months and affects both sides of the body. The pain must also be present both above and below the waist.

• Those diagnosed with fibromyalgia often experience fatigue, partly due to sleep disturbances. While sleep may be lengthy, it is typically fragmented by leg pain, restless leg syndrome, and sleep apnea. Even after long sleep, individuals still feel exhausted upon waking.
• Reports show that fibromyalgia patients experience “brain fog” — a condition affecting attention and the ability to focus on mental tasks.
• Other symptoms include depression, headaches, abdominal pain, or cramps.

Diagnosing fibromyalgia. Diagnosing fibromyalgia can be difficult and is a serious issue because no specific test exists to confirm the condition. The American College of Rheumatology (ACR) has set criteria for diagnosing fibromyalgia, which are similar to the list of symptoms above. However, the pain must persist for over three months and must not be interrupted for at least a week before the examination. The doctor will assess how many of the 19 points on the body feel painful. They will also evaluate the severity of other symptoms and how pain affects these symptoms.

• The doctor will also rule out other potential underlying conditions that could be causing the symptoms.
• If the doctor remains uncertain about the diagnosis, it’s best to see a specialist in fibromyalgia care. You may need to be referred to a rheumatologist in your area.

Treating fibromyalgia with medication. While the exact cause of fibromyalgia remains unclear, certain medications can influence brain neurotransmitters — substances in the brain that act as “messengers” between brain cells and nerves, which can help fibromyalgia patients. Three drugs have been approved for treating fibromyalgia, including Duloxetine (Cymbalta), Milnacipran (Savella), and Pregabalin (Lyrica).

• Medications may also be used to treat other symptoms such as sleep disorders. Drugs like Cyclobenzaprine (Flexeril), Amitriptyline (Elavil), Gabapentin (Neurontin), or Pregabalin (Lyrica) are used. Medications like Benzodiazepines or Ambien, which are commonly used to improve sleep, are not recommended.

• It is important to ensure that other conditions that could cause fibromyalgia are diagnosed and treated. These conditions include menopause (which affects the endocrine system and can influence fibromyalgia symptoms) and hypothyroidism (which can present symptoms similar to fibromyalgia).