3 Simple Ways To Reduce Fibromyalgia Fatigue

reduce fibromyalgia fatigue

Fatigue is the one of the hardest symptom to deal with in fibromyalgia. Having to deal with the constant widespread muscle pain causes lethargy both physically and mentally. Pain can also prevent restorative sleep at night resulting in fatigue in the day. So how exactly can you battle fibromyalgia fatigue? Here are 3 ways simple ways to reduce fibromyalgia fatigue.

Energy boosting Supplements

B vitamins, Magnesium and D-ribose are important nutrients to maintain energy levels especially during days of fibromyalgia flare when fatigue is at its worst. B vitamins help to construct energy molecules in your body. Magnesium helps to generate and regulate your body’s energy stores. D-ribose provides food for your muscle cells hence boosting energy. According to Jacob Teitelbaum, author of From fatigue to Fantastic, in order to increase vitality and reduce fibromyalgia fatigue make sure that you meet your daily requirements or recommended dosage of each nutrient:

B vitamins – take individual B-vitamin supplements instead of B-complex so that you achieve the appropriate amount of each. For B1, B2, B3 B5 and B6, the recommended dosage is 25 to 50 mg each. For B12, the recommended dosage is 500 micrograms (mcg)

Magnesium – for women between 19 to 30 years old, the recommended dietary allowance (RDA) is 310 mg. For women above 31 year old, RDA is 320 mg

D-ribose – 5g, three times a day for 21 days. Thereafter, reduce to only twice a day. This follows a 2008 study in Journal of Alternative and Complementary Medicine where fibromyalgia patients reported 61% increase in energy levels with daily D-ribose supplements taken three times a day, at 5g each.

Acupuncture

Acupuncture is an ancient Chinese healing therapy used to treat various medical conditions including fatigue. It is said to optimize energy flow through the body to help support body functions such as blood circulation, nervous system and immune system activity.

In a 2008 study, 4 out of 10 fibromyalgia participants experienced improvement in their fibromyalgia fatigue after 10 weeks of acupuncture treatment. According to expert in Pacific College of Oriental Medicine in New York, acupuncture also triggers the production of our body’s natural pain relievers. This allows patients to use less energy to combat pain, hence reducing fibromyalgia fatigue.

Melatonin supplement

Other than fibro pain itself, another factor contributing to poor sleep is an overactive brain at night. According to an expert in Sleep Disorders Clinic of the Centers for Sleep and Chronobiology in Toronto, fibromyalgia patients are found with brain-wave pattern expected in awake people, during sleeping hours. This is because the sympathetic nervous system, responsible for priming body actions during stress, is in overdrive and remains active even during sleep. To encourage good sleep, experts recommend taking melatonin supplements at small dosages of 0.5 mg. When necessary, divide the pills accordingly. Sleep is vital in healing and restoring energy hence it is paramount to reduce fibromyalgia fatigue. Pay attention to improve your sleep as much as possible. If melatonin supplements do not help you, try other natural sleep aids. You can also consider getting a sleeping aid prescription from your doctor.

10 Comments

  • I have pain in my lower back, right leg and muscle, left foot, burning left foot and leg and terrific memory loss which will come back when I finish this comment. I have got to make terrific effort now to get out of chair and go out but will do it. I do manage to sleep ok with help of Cpap machine.
    Could do with losing weight but find it very hard

  • When pain and fatigue.hit me i either get up out of my chair (eventually) and lay on the bed OR i just fall asleep in my cosy chair-recliner. Loose weight? Just loose the man in yr life to a blonde and go and live say 500 miles away. Weight will come off .mine did i lost 3 stons and its still going down.

  • I have lived with Fibromyalgia and CFS for many years without being aware of it until 20 yrs ago!! It progresses with age and lifestyle! My Rheumatologist felt I’d had it from early childhood (often wonder if I was born with it) it certainly appears to have a genetic basis. Sadly now at 76 I can barely walk with the pain in my hips and feet and need to send most of my day lying o my bed!

  • I was diagnosed this year with fibromyalgia. After an accident at work, then another fall and then in a RTA all within six months. I had numerous scans/X-rays and nothing showing up to cause alarm bells. For nearly three years now I have had constant pain which I am able to manage most of the time. All my symptoms I have ended up having to life with since the three incidents. The neurologist had diagnosed me with secondary fibromyalgia. I attend a chiropractic regularly for adjustments which have been great. I can feel normal for a little while. Some days I struggle to do the simplest daily tasks. On a day like that I stop/start accordingly because the body/head won’t let me do anything else. I have started doing short walks. I now know how far I can push myself and rest when it’s a bad day

  • I have learned to ‘pace myself’ on bad days, sit down between tasks, read/answer emails, then get up to prepare a meal, sometimes sitting down in between, while it’s cooking. Although I can’t sit for long either – if watching TV, I have to get up and move at every Ad, make a cuppa, etc. After busy days, where I must be at appointments etc, I have to be almost a recluse for a day or two, and do short easy tasks while I recover from busy-ness. Planning is my key and knowing your limitations……pushing the limitations at times, but be prepared to have restful days too.

    Sue

  • I have never been diagnosed with fibro but suffer from low back pain, aching lower legs, burning sensitive skin on front of my thighs, severe fatigue, pain down outside of my feet aching upper arms and sensitive skin around my elbows. Different pains in different areas all the time an can’t push myself to do anything overly energetic or am knackered for days does anyone think I might have fibromyalgia cause ave go regularly complaining of all these things an not once has any Dr suggested this am at the end of my tether an even asked an only response was a shrug

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