Learn what are the 3 most effective natural treatments to eliminate your fibromyalgia pain.
Learn about the power of healthy eating, what is myofascial therapy, sleep therapy, its benefits and practical advice to improve sleep quality.
Fibromyalgia not only causes pain in your body, but you can also experience depression and insomnia.
Conventional medical treatments are ineffective and accompany health consequences such as renal failure and heart attack and addiction.
It is important to know what natural therapies that have the most effective results for fibromyalgia pain control, let’s see what they consist of and put it into practice.
We present the 3 best natural treatments to eliminate your fibromyalgia pains. Even if you decide to use medications, we recommend using these natural treatments in parallel to see better results in your body.
1. Food for Fibromyalgia
We know that food has a direct effect on our health and can play an important role in the treatment of diseases, such as fibromyalgia.
The changes that you incorporate into your diet will allow you to take control of fibromyalgia symptoms, especially pain, overcome disability and improve activity.
The diet provided 1700 kcal, with a normal distribution of nutrients in carbohydrates, with vegetable proteins, low in fat and without cholesterol, rich in vitamins and minerals.
This raw diet is made up of fruits, salads, fruit and vegetable juices, such as fresh carrot juice, sprouts, nuts, and seeds.
Participants drank 2 to 4 glasses of 240 ml of carrot juice per day, which gave them 52 mg/day of vitamin A.
Fresh dark green leafy fruits and vegetables provide vitamins and minerals such as vitamin C, folic acid, potassium, and magnesium, as well as fiber.
Know the Benefits of a specialized diet for fibromyalgia on pain
1.1. Enzyme rich diet
According to a study conducted in the ADA’s Knowledge Center Team, USA we know that raw diet popularly arises in the ninth century known as the diet so that people never get sick.
A raw diet allows to keep enzymes, substances with high healing power, intact food, improve digestion and reduce fibromyalgia symptoms.
1.2. Presence of Antioxidants and Fiber
Raw fruits and vegetables that predominate in the diet of plant origin provide vitamins such as A, C, and E.
A diet with real foods is rich in fiber. Fiber is present in fruits, vegetables, roots, nuts, and seeds.
Fiber reduced pain and stiffness in patients with fibromyalgia, improving patients’ perception of health.
2. Myofascial Therapy for Fibromyalgia
2.1. Benefits Myofascial Therapy
According to a study conducted at Oregon Health and Science University School of Nursing, pain in the body, typical of fibromyalgia, is presented as a sensation of sensitivity.
According to a study designed at the University of Granada, myofascial therapy improved pain and provided more days without feeling pain, increasing the quality of life in patients with fibromyalgia in just 20 days of treatment.
Myofascial therapy was applied in the study for 25 weeks (6 months), with sessions lasting 1 hour, twice a week.
The benefit obtained in the 25 weeks in terms of pain reduction was maintained for 1 year after the follow-up. The pain decreased, especially in the neck and back.
In addition to this, pain reduction improved the feeling of well-being in the same way as a 3-month hydrotherapy program.
2.2. What is Myofascial Therapy?
According to the last study mentioned, myofascial therapy is carried out by means of massages that include traction, that is, exerting tension on the skin with the hands and subsequent stretching, to eliminate or break adhesions in the body.
Consider the decompression of the scapula bones in the upper back and pelvis.
It is also performed on the bones of the skull, called craniosacral therapy, in which the objective is to act on the central nervous system, releasing the tension of the bones and membranes.
The bony points of the skull that it comprises are the occipital, the temporomandibular bone that joins the parietals with the jaw, the sphenobasilar joint that connects the occipital with the sphenoid at the base of the skull.
With the difference that this technique did not mean strenuous subsequent fatigue in the participants.
3. Sleep Therapy
According to a study conducted at Indiana University Indianapolis, 96% of fibromyalgia patients have sleep disturbance.
The alterations are presented as problems to fall asleep, night vigil and sleep that is not reparative.
In turn, it is related to the presence of depression and a decrease in physical performance. (8)
According to a study conducted at the American Medical Association, sleep therapy, also called sleep hygiene, improved pain, and mental well-being, thanks to the decrease in night insomnia by 20%.
Sleep therapy disrupts the sleep-pain-distress process and produces a significant improvement in the general well-being of fibromyalgia patients.
According to another study conducted at King´s College of London, the participants of sleep therapy, all women, reduced pain and also the difficulty of falling asleep after waking up at dawn.
3.1. What is Sleep Therapy?
According to the aforementioned study of the American Medical Association, in the first session, the participants heard an educational CD of the dream that included information on the different stages of the dream.
In subsequent sessions, patients received recommendations orally and in writing, through brochures that included advice to improve sleep quality.
3.2. Sleep Therapy Tips
- Limit your consumption of drinks with caffeine and alcohol
- Implements moderate physical exercise on a regular basis.
- Make a small snack before bedtimes like eating fresh fruit or a handful of raisins
- Keep your room dark, quiet and fresh
The following sessions were used to reinforce advice and evaluate adherence.
Other advice provided in the study prepared at King´s College of London are:
- Go to bed at the same time every day
- Avoid using your room for purposes other than sleeping (work, study, eat)
- Try not to watch TV or use cell or tablet screens before going to sleep
- Relax an hour before bed, avoid dealing with problems at that time.
- If you smoke, try to leave it 2 or 4 hours before the break time
- Light dinner includes salads and vegetables
- Dress comfortably to bed
- Establish a bedtime routine, such as turning off lights, brushing teeth
- Take a bath before bed
- Do not take naps, do not do them more than twice a week.
- Stay in bed the time you sleep, do not try to stay longer
- Do some boring activity if you have insomnia.
A study at Technische Universität München showed the results of a survey conducted in people with fibromyalgia from the German population in which they were consulted on effective treatments for fibromyalgia control.
The patients chose 10 treatments that included thermal therapies, massages, dance and rest. It should be noted that in none of the 10 positions were the medications found.
52.7% of the participants chose pain management strategies based on mental control and relaxation such as myofascial therapy and sleep therapy.
The lack of scientific support for the benefits of medications, coupled with its numerous side effects, contraindicates its use in the treatment of fibromyalgia.
A natural treatment based on a healthy diet provides antioxidants, enzymes, and fiber to prevent inflammation and the appearance of pain.
Myofascial therapy relaxes the body, fascia and decreases sensitivity. Finally, sleep therapy gives us strategies to rest at night and avoid daytime pain.
The 3 proposed natural treatments are effective in controlling the symptoms of pain in Fibromyalgia.
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