Fibromyalgia: Flare-Ups
If you live with fibromyalgia then you know ALL about fibro flare ups. They can sometimes be an inevitable part of the fibro life, unfortunately.
Let’s break down a fibromyalgia flare: it’s a temporary worsening of your fibro symptoms. When a fibromyalgia flare hits, the following symptoms could get worse (one, many or all):
Pain throughout the body, particularly the back and neck
Sensitivity to touch, light, smoke, sounds, and certain foods
Stiffness, especially upon waking or sitting, standing or laying down in the same position for long periods
Poor quality sleep
Fatigue
Fibro fog - trouble with memory / concentration
Headaches / migraines
IBS (alternating constipation with diarrhea)
For me, when I experience a flare up, I usually get stiff and achy, feel fatigued, experience pain, and my sleep can be affected. I don’t experience fibromyalgia flare ups that often anymore though, due to all of the natural lifestyle changes I have made over the years!
What triggers a fibromyalgia flare up?
There are major events that can trigger one, such as:
Childbirth
Injury, infection or an operation
Major life changes
Stressful situations
Grief
There are also “minor” causes, such as:
Lack of sleep
Over-exertion
Temperature or weather changes
Diet changes
Hormonal imbalances
Do you notice flare ups from either of the categories listed above? I know stress can be a big one.
As I’ve been on this healing journey through the years, managing my fibromyalgia naturally, I don’t get flare ups nearly as often, nor are they as severe, and when they happen, they don’t last very long. This is likely because I know how to listen to my body and understand how to manage them if they hit, and help prevent them! You can get there too!
Here are some tips I’ve learned over the years on how to manage your fibromyalgia flare up:
Keep track of your triggers. Write them down: activities, meals, sleep times and duration, and symptoms. When you do this you may start to see patterns of what triggers a flare, which could help you prevent them / manage them better in the future.
Reduce stress + relax: stress can make fibro symptoms worse. Try to limit / avoid exposure to potential stressful situations, and make time to relax. I understand this is next to impossible in this day and age, so focus on calming the nervous system and relaxing as much as possible. Meditation and deep breathing can help. Talk therapy. Nature walks. Coffee with a friend. Laughing with your child.
Exercise regularly: do only what your body can handle, don’t push yourself into a flare. Regular activity can help improve fibro, you just have to choose the right activity for you and this may vary from day to day as well. Exercise may increase pain at first until your body gets used to it, but can improve symptoms over time. Try walking, biking, swimming, yoga. Stretching can help too. Walking in nature is my go to.
Get enough sleep: fatigue is one of the main symptoms of fibro. Sleep is KEY to fibro healing. I always suggest limiting screen time before bed, limiting / eliminating caffeine intake, ensuring your sleep environment is dark, quiet and cool, and avoid eating large meals in the late evening. Additionally, try not to work in bed, journal / read before bed, and keep your phone on airplane mode at night or out of the bedroom.
Don’t do too much / push yourself: try to limit overexerting yourself, moderation is key! Always listen to your body. If you overdo it one day, and feel a flare coming on, rest until you feel better.
Diet: There are certain foods that can trigger a flare in people (everyone is different), such as sugar, dairy, egg, gluten, soy, wheat.
Heat: try the sauna, hot shower, or a hot bath.
I am currently in a fibro flare, but it’s not too bad. I can still do everything I usually do, I’m just stiff and achy. How did mine come on? Over the weekend, I went to a hot yoga class at my favourite studio for the first time in a while.
I thoroughly enjoyed the class and I made it through the entire 60 minutes, while doing extra flows here and there. I was quite impressed with myself. As I was moving through the poses calmly and peacefully, taking deep breaths, looking in the mirror throughout the class, I thought to myself “who is this girl, you’re healthier than you were 20 years ago!” I felt absolutely amazing afterwards: full of energy, dopamine increased, endorphins flowing through me, I felt like I could take on the world. I did not feel like someone at the age of 38 living with fibro, that’s for sure. I went home, had a beet / carrot juice, made and ate a huge bacon, egg and sourdough brunch, had a hot shower, then went out to a Canadian thanksgiving family dinner and stuffed my face (with some foods I shouldn’t have but it was a holiday!) I also went for a solo walk along the mountain. It was such a gorgeous day, I didn’t want to waste it!
Fast forward to about 8 hours later, I was laying on the couch reading, and I felt pain and stiffness all over my body. I said to myself, UH OH, I overdid it. It was the yoga for sure. I went to bed after drinking a calming tea, and slept for about 8 hours. I woke up the next morning still stiff and in pain and I knew I had to listen to my body. I woke around 6am, but stayed in bed until 9am working from there (I know I suggested not working in bed up above, but sometimes you gotta do it). I needed my body to rest. When I got out of bed, I had a cup of bone broth, and a light snack. I spent my day working, then picked up Emma from school and did all of our mama daughter stuff together before bed.
I am listening to my body and I’m going to bow out of yoga for a few days. I will take it easy, do a nature walk, and maybe a hot magnesium bath with essential oils tonight. In the past, I may have pushed myself, but I know better now, and you’ll learn this too.
If you’re looking for more tips on managing your fibro flare ups, join my email list and grab your free fibro flare up toolkit!
Cheers to living your best life with fibro!
xo,
The Nutritionist Mama
*Disclaimer - this is my own personal experience and not medical advice.