Creating a Fibro-Friendly Oasis Fibro warriors Starla and Adriel share their experiences with creating a fibro safe haven. Starla’s Advice For a Fibro-Friendly Home Whether out of necessity or desire, those dealing with the effects of fibromyalgia spend more time in their homes than the average person. It could be due to the pain, flare-ups and fatigue that hinder excursions, running errands and various outdoor activities; or possibly due to the fact that you do not work outside the home or that home has become your safe haven. So what do you do when home becomes hazardous to your health due to various aspects of the environment you live in on a daily basis? Rather than allowing your home to be an obstacle course, make it fibro-friendly! This may sound easier said than done, but there are simple steps you can take to create an environment that is conducive to the lifestyle necessary in reducing pain and minimizing triggers and pitfalls. Most tasks we perform on a daily basis require some level of bending, reaching, lifting and pulling — all of which cause pain and often lead to flare-ups.
There are adjustments you can make to your home and movements, as well as tools you can acquire to make life easier and create a safe haven for you. For instance, use a stool in the kitchen while preparing food or cooking. If you feel more comfortable standing, try using a footstool so you can alternate propping your foot on it, shifting your weight during the task. The same stool can be used to step up on to reach items on shelves, and if you have to stand to sort laundry or iron in your laundry room. Even your bedroom — the place made for rest and relaxation — can be a pitfall instead of a haven when you have fibromyalgia. Sleep can be a rare commodity, and finding the best mattress for fibromyalgia is imperative to making your bedroom more conducive to restful sleep. If your mattress is too firm or soft, purchase a topper. Use an electric blanket to heat your mattress before crawling into bed and make sure you have lots of comfortable pillows. I need a pillow between my knees, under my feet and even one to prop my arms on at times.
The head pillow needs to be flexible enough not to put your head and neck in an uncomfortable position through the night. Creating a less stressful environment in your home also comes down to organization. Some days a flare-up, complete with fibro fog, can cause even the simplest of tasks to be challenging. For that reason, I assign certain drawers where essentials are kept and each item placed in the exact same spot so I don’t have to think about where to look. For instance, my bathroom drawer is organized so the toothpaste tube is always in the exact same spot, the night cream on the left, and my medicine in the middle. Sounds simplistic, but those of you who understand fibro fog, know how even the most minute details can fade from your mind on a fog day. Organization in the bathroom, your desk, or kitchen countertops and drawers makes your home much more fibro-friendly. If you have certain utensils that you use on a regular basis in your kitchen, place a caddy on the counter top at arm’s length for easy access.
This cuts down on the reaching, pulling and even the thinking of where you stashed something in a drawer. It’s the little things sometimes! A comfortable chair with neck and back support is a must for your desk, as well as pillows to support you. For me, I even have a stool under the desk with pillows on top to prop up my legs, giving my lower back and legs relief. I couldn’t work a day without this! While it doesn’t seem like much initially, the after effects of bending and reaching during household chores can be crippling in the days that follow. Try purchasing cleaning tools and accessories that will make house work less cumbersome for you. Long-handled dusters for hard-to-reach areas are great, as well as long-handled mops for scrubbing the floor so you don’t have to bend over or squat. Even if you have a spill on the floor, using a large towel you can hold on one end and use your foot to rub up the spill with allows ease in an otherwise uncomfortable task. Your home should truly be a safe haven, a place where pain is diminished, stress is relieved, and comfort is maximized.
Soft lighting can do wonders; I have multiple lamps in each of my rooms to adjust lighting based on my pain level and moods of the day. Another tool to make your home fibro-friendly might be a playlist of your favorite music ready to go. Music soothes and is like warm oil pouring over your weary muscles some days. Speaking of oil, essential oils offer wonderful health benefits. Do a little research to find a blend of oils that will best benefit your symptoms and issues. There’s No Place Like Home Finally, if you do spend many hours at home, or even work from home, solicit help from those who share the space with you! Understanding and sharing of household duties go a long way towards creating a safe haven. The more they feel involved in the process, rather than being shielded from it, the more they will understand and appreciate both what you are going through and what you do to care for home and family. Love is the safest haven of all and when you show love and kindness for yourself, it motivates others to do the same.
A better you makes a better them! Next page: Adriel’s tips for creating a fibro safe haven.There is no cure for fibromyalgia. prescribed to decrease pain, improve muscle and joint function, and help avoid triggers that can worsen theWhile drugs are often the first line of treatment, there are other approaches that people find to be equally effective, or at least helpful. non-medical treatments focus on preventing flare-ups. Most people with fibromyalgia use a combination of treatment A wide variety of drugs are used to treat fibromyalgia. Some reduce pain, some relax tense muscles, some help with sleep, and some seek to correct neurochemical imbalances. Many people take several drugs to relieveIt can take some time and trial and error to find the right set of medications for an individual patient. The most commonly used pain-relieving drugs are analgesics and non-steroidal anti-inflammatory drugs (NSAIDs). are found in both over-the-counter and prescription strengths.
common drugs like aspirin, ibuprofen (Advil), and acetaminophen (Tylenol). Another drug used to relieve fibromyalgia pain is tramadol. This is a stronger painkiller available only by prescription. In rare cases, a doctor may prescribe opioid painkillersThese drugs carry a high risk of addiction if used for a longExamples of prescription opioid drugs include: hydrocodone and acetaminophen (Vicodin) oxycodone and acetaminophen (Percocet) Anticonvulsants are drugs used to prevent seizures. calm overactive nerves and affect the pain transmission pathway, both of which can help decrease symptoms. Types of anticonvulsants include: Side effects of anticonvulsants vary but can include: Muscle relaxants reduce pain and muscle soreness. can also help to relax the body and improve sleep. Side effects of muscle relaxants include blurred vision, Benzodiazepines relieve anxiety, relax muscles, and improveThey are usually taken at bedtime because they cause drowsiness.
effects include drowsiness, confusion, impaired coordination, and depression. It’s important to limit the use of these drugs because they can be addictive. If you have fibromyalgia, your sleep is likely affected. Your doctor may prescribe a sleep aid. Sleep aids not only help you fall asleep, they can also help you stay asleep for longer periods and can also promote deep sleep. Popular sleep aids include Lunesta, Sonata, and Sleep aids can be habit forming. If you take them for a long period and then stop abruptly, you may have anxiety and trouble sleeping. Other side effects include: To relieve severe pain, a doctor may inject a local anesthetic such as lidocaine directly into a painful trigger point. effectively relieves pain, but only works for three to four weeks at most. Like fibromyalgia, depression is associated with imbalances in brain chemicals. Many drugs that affect these chemicals are used for both depression and fibromyalgia.
There are a number of antidepressant groups that can help fibromyalgia symptoms. These drugs keep levels of serotonin, norepinephrine,They include Elavil and Sinequan, to name a few. Side effects may include drowsiness, dizziness, sexual dysfunction, and weight gain. Selective Serotonin Reuptake Inhibitors (SSRIs) Selective serotonin reuptake inhibitors (SSRIs) increase serotonin levels and also keep it circulating in the brain for longer periods. Popular SSRIs include Celexa, Prozac, Zoloft, and Paxil. Side effects of these drugs include: Serotonin and Norepinephrine Reuptake Inhibitors (SNRIs) Serotonin and norepinephrine reuptake inhibitors (SNRIs) work in a similar manner to SSRIs but affect both serotonin and norepinephrine. They include Effexor and Cymbalta. Making changes to your daily routines can help reduce stress and improve sleep, both of which may reduce symptoms. In people with minor cases of fibromyalgia, lifestyle changes can sometimes relieve symptoms all by
In other cases they changes can Learn to recognize and avoid stressful situations asRelieve daily stress with regular habits. day to relax via deep breathing, meditation, or other methods. Gentle exercise such as walking or swimming is known toIt can also help relieve pain by stretching and strengtheningBe careful to keep exercise at moderate levels. A well-balanced diet and reduction or elimination of caffeine can improve sleep and reduce fibromyalgia pain. Many people find that certain foods aggravate their symptoms. They can reduce flare-ups by getting rid of these foods. Go to bed and wake up around the same time everyImprove your sleep environment by regulating temperature, removing distractions, buying blackout shades, or getting a better mattress. Avoid caffeine, alcohol, and Cognitive behavioral therapy is a common form of counselingIt teaches people to better recognize and deal withThere are many support groups for patients with