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 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.
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.