Blog Posts - Page 2 of 27 - Melissa vs Fibromyalgia

Posted on May 21, 2019July 30, 2019 by melissanreynolds — Leave a comment

Mindful Parenting with Fibromyalgia: Mindfully Parenting While Fighting Chronic Pain, Chronic Fatigue and Insomnia

I was so frustrated that they had woken the baby again that I yelled. I yelled so loudly I am sure the neighbour was sorry the baby was awake. My heart rate rose, my headache was exacerbated and I felt terrible. The boys didn’t mind because they were used to periodically top blowing. This was not mindful parenting.

And then it clicked for me.

I am a Fibromyalgia and Mindfulness Coach. I have learnt and teach others to utilise mindfulness and meditation in their fight against chronic pain, chronic fatigue, insomnia, anxiety and overwhelm. But what about utilising this knowledge in my daily life? What about using it to help not only myself but my kids?

I dug into the research. As I do.

I found this article, “Analyses showed that parents who reported more mindful parenting engaged in more positive and less negative parenting behavior, which was then linked to more positive behavior in their kids—meaning less anxiety, depression, and acting out.”

So what are the characteristics of a mindful parent?

Attentive
Non judging
Non reacting

It means managing our responses – emotions and behaviours – so that our children learn to manage theirs also.

This can be tricky when we face chronic, all day, every day pain, fatigue and insomnia.

If you wanted to practice a five day challenge for yourself here are the days:

Your Free Breathing Practices

Find your one minute breathing practice – to use the calming breath from day one here.

Find your five minute breathing practice – to use in day five here.

Mindfulness for the Chronic Life

I added a module specifically on mindful parenting to my Mindfulness and Meditation for the Chronic Life: Mindfulness and Meditation to help Chronic Pain, Fatigue, Insomnia, Anxiety and Overwhelm running from 1 June. So now it’s nine weeks of content to help you utilise mindfulness in your chronic life!

You can get in on my free Mindfulness for the Chronic Life Workshop here.

I’d be so delighted to have you join us!

Posted on May 10, 2019July 30, 2019 by melissanreynolds — Leave a comment

Pathways Pain Relief Application

I have seen these pain relief apps and been curious for a while. The basis of science and the mind-body connection as a way to help treat chronic pain resonates strongly with me.

When I was offered the opportunity to review the Pathways Pain Relief App, I jumped! I am beginning a one year trial now in exchange for my honest review. I will keep you updated.

A bit about Pathways Pain Relief App:

It is designed for those of us with chronic pain – pain that has lasted more than three months, for which little helps. It provides an interactive journey through educational sessions in pain science, meditation and mindfulness and more.

What can Pathways help with?

According to their website any pain of a chronic nature (lasting three months). This includes fibromyalgia.

What can you expect from the app?

“We take patients on an interactive journey that starts with pain science education. Understanding that pain is much more complex (and interesting!) than a signal from damaged tissues, is an important step towards turning down the volume on pain.
We then move onto breaking any behaviours that could be keeping your pain system in high-alert. We also cover physical therapy, guided imagery, visulization and mindfulness exercises, hundreds of meditations and more.
Our sessions are audio based and between 2 and 20 minutes long.”

My take at the beginning of my journey with it

As a busy mama of three children five and under I don’t have the time for full on programme. I do have time for 2-20 minute audio sessions to be completed on my own schedule. In addition there really is nothing to lose, this is all natural and is bound to have relaxation benefits if nothing else. And we can all benefit from relaxing more.

The first thing I went through was the collection of meditations, there is a great selection for pain, relaxation, sleep and more. So that is a great resource.

I am looking forward to reporting back on my progress.

Please note: I never make things look like a cure all – there is no such thing. This could be one part of your fibromyalgia puzzle.

If you want to download it and have a look at the free content before purchasing, you can find more information here.

Have you tried the Pathways app? Or one similar? I’d love to hear your experience.

One of the things the You vs Fibromyalgia free micro course will take you through is pain relief. Sign up to my newsletter and receive access to this and more free resources.

Posted on May 2, 2019July 30, 2019 by melissanreynolds — 1 Comment

My Gut Friendly Coffee Routine

I am a big fan of coffee. Huge. If my gut could stand it, I would rival Lorelai and Rory. If you don’t get this reference, I feel for you. Please go to Netflix and remedy this with all the episodes ever of Gilmore Girls.

I thought I would share the coffee I have been preparing to get around tummy issues, in case you suffer too.

Affiliate notice: Some of my links are affiliate links, if you make a purchase using my link, I may make a commission at no extra cost to you.

For my birthday last year, my husband bought me this Nespresso machine. Why? Because it has a tiny footprint (read: doesn’t take up too much space in our tiny kitchen), I can operate it one-handed (while holding a fussy baby), and a mama with three children under five needs coffee.

The aeroccino machine is an amazing bonus. I previously had a Nespresso machine with the built in milk frother and it was nothing compared to this. In the mornings I can whip up some frothy milk for my son’s hot chocolate (it’s how we get milk into him) in a jiffy.

Resources that might help you on your journey:

Mindfulness for the Chronic Life Course

My Wellness Planner Kit

My Goals Planner Kit

As I was playing with my new machine and coffee recipes, I noticed something awesome. Coconut oil makes the coffee more tummy friendly.

When my symptoms are higher, so is my tummy sensitivity. But now I don’t have to forego coffee when my tummy is mad, yay.

The below recipe has been my go to ever since.

20190227_084412 — Draw coffee (I take a lungo)

While the coffee is pouring, I add 1/2-1 teaspoon of coconut oil, a healthy sprinkle of cinnamon and a teaspoon of maple syrup.

Stir it all up and froth the milk.

Pour the warm, creamy milk in and enjoy!

I have been so happy since I learnt I could tolerate lactose free milk. I just dislike all milk alternatives in my coffee. But you can easily have a go at using soy milk, almond milk etc. Here is a lovely home made almond milk coffee creamer recipe.

If you don’t have an aeroccino machine and Nespresso machine then you can make coffee (plunger, mocka pot, filter, instant in a cup – if you must). You can warm the milk in a saucepan on the oven to pre-boiling (as in, don’t let it boil) and then use a handheld frother or whisk.

What is your go to beverage?

Posted on April 23, 2019July 27, 2019 by melissanreynolds — Leave a comment

My Fibromyalgia Origin Story

I finally sat down to tell you about my fibromyalgia origin story. Usually I focus on the positive and where my story improved from. There is a chapter in my book explaining the progression of the illness, but in this video I share how the illness progressed, how I finally got diagnosed, how I changed my life little by little and why I do what I do.

My Fibromyalgia Origin Story Video

I also introduce my next phase – in my recent update I discussed being unsure as to what happens next with my blog. I am moving to supporting people one-on-one so that I can make a bigger impact with all that I have learnt. See my work with me page for more detail and stay tuned as I fine tune this.

Contents of the video:

Progression of the illness (it took place over a long time) 0:33 seconds

When it got better (when I started my journey and the long way I took to get here) 5:40

What I am doing next with my work 10:00

Links mentioned:

Melissa vs Fibromyalgia Facebook group – do come and join and chat with us about your fight.

Melissa vs Fibromyalgia book (affiliate) this is where I share my journey, a consolidated and highly edited version of the blog.

Fibro Framework Workbook (affiliate) this workbook is the framework by which I understand fibromyalgia now and helps you to work through your own plans for wellness.

Pregnancy and Fibromyalgia Facebook group – come and chat trying to conceive, pregnancy and early parenting with fibromyalgia.

Pregnancy and Fibromyalgia book (affiliate) this shares my journey through three pregnancies as a mama with chronic pain and fatigue.

I’d love to hear your origin story – did it take a long time or develop seemingly overnight? Did diagnosis take a long time?

Posted on April 20, 2019July 27, 2019 by melissanreynolds — 2 Comments

Fighting Fibromyalgia and Sharing the Knowledge

You may recall a few weeks ago I shared about what a coach is and why I became one. I shared about how my mission is to help other people improve their quality of life and thrive despite fibromyalgia. For several years I have been showing you how I fight fibromyalgia and now I want to help you do the same thing.

Today I want to share with you my programmes – Kickstart Your Fight Against Fibromyalgia.

These are for you if you would like to sleep better, calm your central nervous system, make the most of your energy, manage your pain and craft your vision of “thriving despite chronic illness”.

I want to also ask you a favour – if you know someone who is struggling with fibromyalgia could you please share this with them? I so wish these programmes existed when I was struggling to put one foot in front of the other as a 20-something person with nothing more than my heat pack and pain killers that hurt my tummy and didn’t help much. I definitely had no one who understood. I created these programs while remembering what I would have wished for, if I knew what to wish for!

Kickstart Your Fight Against Fibromyalgia 1-1 Sessions

The traditional coaching model where we sit down one-on-one and you set the agenda, we make goals and work on them. For 45 minutes at a time we focus on you and your well being journey – we discuss where you are at, your goals, what you are trying and would like to try and fine tune your plans with someone who has been where you are and gets it. We use the six key areas to fight fibromyalgia as our framework. Check out my work with me page to see how you can request your complimentary consultation.

“It [coaching] was like a reset point, where Melissa helped me to focus on the goals I have by breaking it down into smaller goals.” – A client

Kickstart Your Fight Against Fibromyalgia Membership Program

This is the self-study or group option. As soon as you sign up you will have access to all of my best resources to help you plan your fight against chronic pain and fatigue. From the Fibromyalgia 101 Foundational Micro Courses in the six key areas to fight fibromyalgia to the Mindfulness for the Chronic Life course to help you manage the central nervous system over activation and the many bonus resources that come with it. For the group options – you simply up level your membership to premium and gain access to the exclusive Kickstart Your Fight group.

“Melissa has a wealth of knowledge and tools to help others along with a passion to help.” – A client

Drop me an email at melissa@melissavsfibromyalgia.com. Or Schedule your complimentary chat if you would like to ask any questions, let me know your goals and be sure that these programmes might be a good fit for you.

To get an idea of how I work you can:

Look through the blog archives – my blog is featured as one of Healthline’s top Fibromyalgia blogs of 2019
Read my books:
- Melissa vs Fibromyalgia: My Journey Fighting Chronic Pain, Chronic Fatigue and Insomnia
- Pregnancy and Fibromyalgia
Watch my YouTube videos – I was chosen as one of the top 15 Fibromyalgia YouTube Channels here.
Join my Facebook group Melissa vs Fibromyalgia

I would be so honored to walk alongside you in your journey.

Posted on April 14, 2019July 30, 2019 by melissanreynolds — 1 Comment

Normal Human Needs to Help Manage Fibromyalgia -Fibromyalgia Framework Series Finale

I can’t believe it is the last part of the Fibromyalgia Framework Series! Normal human needs are an often overlooked component in our wellness journey.

In this series we have talked:

I hope that you have learnt heaps and have lots of things to try.

Today we are going to delve into normal human needs and a little deeper into how yoga helps me.

NORMAL HUMAN NEEDS

I have held this belief for a long time, that we are human beings first and foremost, so there are some crucial keys to wellbeing that ought to be followed, whether we have a chronic illness or not. We cannot heal an illness such as fibromyalgia without having an overall healthy lifestyle. We cannot throw pills at this problem while not looking after our body. Our body is an interconnected being – what effects one area will effect another.

It is far beyond the scope of anything I can go over here, but I will I briefly outline some general lifestyle tips that will help us to live well, especially once we have begun to address the other parts of this series.

Address other health issues

For me this includes managing myofascial pain syndrome as it definitely contributes to the fibromyalgia and vice versa. For some this will be thyroid issues, other nutritional deficiencies, other conditions such as migraines etc.

Gentle exercise

Gentle exercise is very useful in helping our body to move and loosen up. Every human being is recommended to exercise for wellbeing. I will go into this in more detail below.

Healthy eating

Avoiding any foods we are allergic or intolerant to and making good choices to fuel our body.

Getting enough sleep

Although this is more difficult for us than most, it is a vital human need.

Address trauma

Some of us might need to address any emotional issues that may have contributed to our situation including childhood trauma or very stressful events that have occurred. You could tackle this alone through expressive writing or mindfulness. You may benefit from finding a counsellor.

Managing stress

This is going to be an ongoing and vital part of helping us to manage our condition. We are even more susceptible to stress due to our overactive nervous system.

Human relationships

Human beings are social creatures, even introverted people need some level of social proximity. I was able to make up for the lack of people in real life who understood the fibromyalgia with virtual connections in a couple of great Facebook groups. If you have people who don’t understand in real life, try to find some online. But try to keep it positive, venting can be useful, but so can solutions-focused discussions.

Hobbies

Just because we are limited in our energy envelopes, doesn’t mean we don’t deserve passion. Find what makes you happy and pursue it. Even if you have to adapt it for now, or ongoing.

If you would like help working through all of these areas and getting some action plans in place – check out my Kickstart Your Fight Against Fibromyalgia programme options!

Below we will chat about yoga and gentle exercise.

YOGA (OR GENTLE EXERCISE)

Yoga is one of many gentle exercise options for people with chronic pain and fatigue. One of the golden rules for fighting Fibromyalgia is to keep moving. Walking is my go-to form of movement, a gentle walk in the sunshine has multiple benefits for mind and body. There are a ton of ways to move besides yoga and walking: a simple stretch, tai chi, Pilates, swimming, aqua jogging, weight lifting… the list is long.

We shouldn’t be doing so much that our pain and fatigue levels skyrocket, the aim is for better quality of life, not worse. If walking is currently out of reach, then stretch or wander around in a warm pool or try yoga.

Type “Yoga for Fibromyalgia” into Google and you will find a wealth of information trails to follow. Countless blogs and articles cover the benefits of yoga, meditation, and mindfulness for people with Fibromyalgia.

Find an entire post here about yoga benefits, how I utilise it and some links to get you started if you’re curious.

Non-Yoga Workout
Here is the YouTube channel of a person who makes fitness videos especially for people with chronic pain and fatigue.

ACTIONS: Come and chat about any or all of these things at Melissa (you) vs Fibromyalgia Facebook group.

I would LOVE your feedback, so please take a couple of minutes to fill in the survey here. Your feedback keeps me on the right track when I create resources.

So that completes our series!

If you have loved this series and would like all of the content and templates in one place, with space to write notes as you go…find it physically here (affiliate) and digitally here.

Posted on April 9, 2019July 30, 2019 by melissanreynolds — 4 Comments

Baby Wearing with Fibromyalgia

Baby wearing has many benefits for baby in addition to keeping mum’s hands free. My second son basically lived in our frontpack due to his reflux. It kept him happier and helped me spread the distribution of his weight. With my third son, I have delved even deeper into baby wearing. I have tried several now and can recommend a few.

Benefits of baby wearing:

Helps baby feel secure (my son didn’t even startle when I used the blender when he was sleeping in the wrap)
Promotes breastfeeding
Enables baby get more rest
Babies who are carried cry less
Aids in bonding between mama and baby
Can help with colic and reflux

What to look for:

Holds baby close to your body for optimum comfort
Keeps baby high to your chest, you should be able to kiss baby’s head
Keep baby’s face clear
Protect baby’s hips
Get help putting it on when you are learning
Don’t overdress baby as they get super warm all cuddled up

Tips for wearing with fibromyalgia:

Baby is close to your body
Check the straps do not sit at high pain points
Maintain good posture
Sit when you can
Try to alternate between carrying and other means of keeping baby happy
Avoid one-sided carriers

Types of carriers

Affiliate notice: Please note that some of these links are affiliate links and I will make a small commission at no extra cost to you if you purchase using these links. Every little bit helps me make these resources.

Wrap

The stretchy wrap, one long piece of fabric that you tie up was so amazing for our newborn/fourth trimester stage. It seems tricky but after watching a YouTube instruction video twice, I had the hang of it. Plus, you set it up before putting baby in, so it is safer when you are a newbie. It keeps baby close to your body which really helps with back and neck issues. I found this super comfortable to wear.

Semi-Structured

Once the stretchy wrap became a bit too stretchy for his weight, we moved to a semi-structured wrap, like this one. Again, it looks fussy, but one YouTube video and I was a pro. It did take some getting used to as you have to hold baby while tying the wrap up. It keeps baby closer than the below option so is useful for back problems. My picture looks a bit fussier than it needs to be as I wrapped it one last time to tie at the front rather than the back so I could sit down comfortably once he was asleep.

Fully Structured

This is the simplest of all baby carriers I have ever tried and my favourite for bigger babies. You can use it from 3kg and there is no need for an infant insert, which means all of my children were big enough from birth (we carried baby legs in initially). My second son lived in this carrier due to his reflux. It was his happy place. My husband was also happy to use this one. Whereas the others he had no interest in at all. It is as simple as clicking the waist belt, putting baby in and putting your arms in the arm holes and clicking the back belt. It takes about a minute! It doesn’t hold baby as closely as the other two options so it is tricky for me to hold for an entire nap but it is so great to throw on when we are doing the kindy run and I have a four year old, two year old and the baby to wrangle.

I never tried a ring sling as it is too one sided for my shoulders to handle, but it could be worth a try. I didn’t bother with any that weren’t suitable from birth to toddlerhood, but you can get some structured carriers that require infant inserts for the littlest babies.

Did you baby wear? I’d love to hear your favourites.

If you are considering grabbing your baby carrier or any other baby product from Amazon, you might like to sign up for the baby registry – it’s like the world’s most portable registry!

Want more information about pregnancy and parenting with fibromyalgia?

Come and join the Pregnancy and Fibromyalgia Facebook Group.

Check out my book Pregnancy and Fibromyalgia

Posted on April 4, 2019July 30, 2019 by melissanreynolds — Leave a comment

Coaching for Fibromyalgia: Why a Fibromyalgia Coach?

Have you heard about the concept of using a coach to help you with your wellness goals? Specifically a coach to support you in your journey fighting fibromyalgia? In this post I summarise why, benefits, what life coaching is and isn’t and how to choose one.

Why a Coach for Fibromyalgia?

Struggling with pain, fatigue, insomnia, brain fog and the host of other symptoms that come with fibromyalgia can mean daily life is difficult enough without trying to figure out how tackle these symptoms.

If I had had someone who could have said “I believe you. Here is a place to start. How are you, really?” My journey would have been much shorter. I would not have lost the entirety of my twenties to the fight.

Have you heard of the analogy of most health services being an ambulance at the bottom of a cliff? I envision coaches to come and walk beside you from the top of the cliff down the (tricky) path on the other side.

Benefits of Fibromyalgia Coaching

Dr Liptan promotes the concept in this article…because she knows a doctor cannot possibly help put the jigsaw puzzle together with you in their tiny allotted appointments. She also discusses coaching with Tami Stackelhouse (founder of the International Fibromyalgia Coaching Institute) in this video.

An article about a study on health coaching in 2016 states that “Telephonic coaching has been found to be an effective means for behavior change while also providing a convenience for the patient and clinician. Appel et al.”

In the study, nine patients participated –
At the conclusion of 12 months results included that Revised Fibromyalgia Impact Questionnaire scores improved by 35%. Illnesses interference in function was reduced by 44%.

The benefits:

Fill the gap in the current healthcare system that people with fibromyalgia are falling through – helping patients to enact what doctors suggest but don’t have the time to show them how to do
Reduce the time it takes to put together a wellness plan
Increased functionality (you do more)
Decreased impact on your life
Support
Understanding

Coaching is

A partnership between coach and client where the coach supports, encourages and provides accountability while the client works toward their goals.

In future models healthcare for chronic illness is likely to include partnerships between client, doctor, physical practitioners, coaches and more. The current healthcare system where patients rely on doctors is not working. We have to realise we have control and start working collaboratively.

Coaching is not

Therapy or the coach taking control for the client. The only expert in your body and condition is you.

Why I Chose to Become a Coach Specialising Fibromyalgia and Mindfulness

At the beginning of this year, I was wondering what to do next in my career. With three small children and fibromyalgia it was becoming clear that I could no longer balance work, life, health and making the resources I have made to help others fight fibromyalgia. When I visualised my ideal job, it was fibromyalgia coaching! Except that it took me a while to put the pieces together.

I have since studied to become a Certified Life Coach and Certified Mindfulness Coach through the Transformation Academy.

I am supremely passionate about helping others take control of their healing journey – because I believe self-efficacy is vital. We make small decisions all day every day which add up to impact our quality of life.

How I work

We work together to set your vision for what “thriving despite fibromyalgia” means for you, set goals and I will walk beside you as you achieve these.

I provide research, advice on how to find more information, my personal experience and help you work through the information and your own goals and ideas.

My philosophy is very positive but realistic. I have done the work myself and dragged myself from miserable and barely coping to thriving despite the fibromyalgia and I expect anyone who works with me to be ready to do the work.

In short, I empower you to take control of your healing journey.

If You’re Considering Working with a Coach

Go through their blog, books, products, videos etc. To see if their style gels with yours. Coaching generally takes place over a longer term period, unless you have a smaller goal so you want to be comfortable with the person you choose.

Ask yourself what you would like to achieve – I am able to help you break big goals down into manageable chunks but we do need to have reasonable expectations.

Where Can You Get More Information?

My blog has around 200 articles. I have two Facebook groups you are welcome to join – Melissa (you) vs Fibromyalgia and Pregnancy and Fibromyalgia. I have written two books – Melissa vs Fibromyalgia: My Journey Fighting Chronic Pain, Chronic Fatigue and Insomnia (affiliate link) and Pregnancy and Fibromyalgia (affiliate link).

Have a look at my Work With Me page – you can sign up for a complimentary chat where we discuss what your goals are, how I could help and if you are in a good place to begin coaching.

Will I Still be Making Resources?

Absolutely! I will continue to write my blog posts and run my groups! How much I can do might look different while I have three children five years old and under, but I will continue to do my best.

What if I am Not in a Place for Coaching Right Now But I’d Like Some Help?

Go through all of my resources as listed above including the blog (over 200 posts) and Facebook groups (two).

Try Fibromyalgia 101 Foundational Programme or Mindfulness for the Chronic Life programmes. These are completely self study at your own pace offerings.

Have you ever worked with a coach for fibromyalgia? I’d love to hear your experience.

Posted on March 31, 2019July 30, 2019 by melissanreynolds — 1 Comment

Fatigue and Energy in Fibromyalgia -Fibromyalgia Framework Series Part Seven

Welcome to part seven – fatigue and energy in fibromyalgia! I hope you’re enjoying this series and have made some progress.

We have discussed:

The Fibromyalgia Framework
Diagnosis, Misdiagnosis and Fibro Books
Tracking Your Progress
Sleep
Central Nervous System
Pain Management

FATIGUE AND ENERGY IN FIBROMYALGIA

I hope that by improving your sleep, managing pain as well as possible and meditating that fatigue is also reduced. In this part we will discuss some extra energy boosters, energy saving pacing and supplements that may help. Severe, ongoing fatigue issues that are not mitigated by good sleep and management of pain will need a real partnership with a doctor to work through.

PACING FOR FIBROMYALGIA

Pacing simply means to alternate rest with activity in a manner congruent with your pain and energy levels.

Before I had begun my journey to wellness, when I was still just trying to cope with being a young woman in terrible levels of pain and fatigue, I had this glimmer of hope in the form of reduced work hours. I had begun to conceive of the idea of pacing and boundaries before I knew anything else. Reducing my work hours to ¾ time and cutting the two hours of commuting each day was the beginning of my wellness journey and such a vital step.

HOW TO ASSESS YOUR BOUNDARIES AND IMPLEMENT WISE PACING?

Write it down!
Write down what you do each day and track your pain and fatigue levels – look for the patterns over a two week period.
Listen to what your body is telling you. Grab an empty piece of paper and a pen and free write about your ideal day, see what your intuition is telling you.
Or, to start, take what you can get. Perhaps the first step you can make is to drop one afternoon or one day off work? Start there!

THE CFS/FIBROMYALGIA RATING SCALE

For a long time, I prided myself on being a 60 on the CFS/Fibromyalgia Rating Scale, “Able to do about 6-7 hours of work a day. Mostly mild to moderate symptoms” despite pain levels more in line with a 50, “able to do 4-5 hours a day of work or similar activity at home. Daily rest required. Symptoms mostly moderate.” (My italics)

I pushed myself to 6-7 hours per day minimum and suffered moderate symptoms. I had missed the key as suggested in this article on understanding our situation: “What is the highest level of functioning I can sustain without intensifying my symptoms?” (My italics) If my pain is at a moderate level, then I should not be striving to work the hours of a person with more mild symptoms, especially given that I go home to small children as opposed to being able to rest. You need to take into account your symptom level and your situation.

These articles are from the website CFIDs and Fibromyalgia Self-Help. They run a free course that takes the idea of pacing into more detail.

SUPPLEMENTS FOR FATIGUE AND ENERGY

See this blog post for more information about supplements for Fibromyalgia energy.

Some things that might be useful for fatigue:

CoQ10 (ubiquinol in its most activated form)
D-ribose
Adrenal support herbs
Acetyl L-Carnitine
B-complex vitamin
A general multivitamin such as the Energy Revitalization System by Dr Teitelbaum

Action: I’d love to hear your favourite energy boosters, feel free to come and join Melissa vs Fibromyalgia Facebook group and let us know.

Do you wish that you could have all of the parts of the Fibromyalgia Framework Series, along with the templates to help you plan with space for notes in one place? There is! The Fibromyalgia Framework Series Workbook is available here. Find it physically here. Please note that some of my links are affiliate links and I may make a commission at no extra cost to you.

Posted on March 26, 2019July 30, 2019 by melissanreynolds — 4 Comments

Healthy Practices I’m Doing with Three Tiny Ones and a Chronic Illness

I’m right in the trenches of the war known as infant reflux. In addition to this I have a 4 year old, a two year old and fibromyalgia. It can be difficult to remember to look after myself. I have developed some healthy practices to help me stay as well as possible in amongst it all.

Here are some healthy practices I’ve been managing and some I want to begin:

Stretching

Sometimes it’s just my legs and neck while I stand with the baby in the wrap. Other times it’s a very modified yoga practice for my pelvis issues. It’s always a healthful thing to do.

Teas

Peppermint for my tummy. Chamomile to relax. Chai tea latte for a treat.

Shower or bath

Every single day. This is not negotiable as I need the pain relief and the time out (in addition to cleaning up!)

Gratitude

Usually I do my best to notice and be thankful for the good, but I am currently formalizing the practice with a journal book I purchased for 100 days of gratitude. All you really need to do to get started is to write down three things you are grateful for each evening. It can be as simple as you survived! I talk about gratitude as part of the mindful practices you can incorporate to help you manage chronic pain, fatigue, anxiety, overwhelm and more. See the free workshop here.

Water

Lots of water is required for nursing. I would like to start adding fruit and herbs for even healthier hydration.

Essential oils

I have an essential oil pain cream that I adore, especially for my neck and shoulders. Lavender and german chamomile for pain relief and sleep aid. Peppermint for headaches or tummy aches. I’d like to learn more and diffuse them during the day.
Action: tell me your favourite types and what you use them for!

Eating (as healthily as possible)

While I am mostly one-handed carrying a baby all day I am just trying to eat enough. When I can I priorotise salad, fruit and smoothies. Check out four healthy eating practices you can start right now.

Meditate

This is big, especially when your sleep is being interrupted more than usual. Having a tricky napper means that the old saying “sleep when your baby sleeps” is irritating and impossible. So I will get everything set up (heat pack, earphones and YouTube video I want that day), get baby to sleep and quickly lie down. I love this 15 minute one for when I’m not game enough to try for this 30 minute one.

Hobbies

Reading! I’m an obsessive reader and usually have more than one book on the go at a time. I also like to scrapbook and colour – although I haven’t had the time for these recently. My blog is also something I spend time on.

Do you have any healthy practices you do to sustain you in busy seasons?

Are you pregnant, trying to conceive or parenting with fibromyalgia? Come and join Pregnancy and Fibromyalgia Facebook group.

Check out my book Pregnancy and Fibromyalgia (please note that this is an affiliate link, I will make a small commission at no extra cost to you if you purchase using this link).