Resources for the Home-Bound

Being home-bound is not unusual for many chronic illness fighters. But being absolutely unable to leave the house is new for most of us.

So in this post I am going to compile a list of things that you might like to do while you are home-bound. As new ideas come my way, I will add to it.

Please remember, that even if you are busy with small children or working, as I am (both), you still deserve to take time out for your own self-care.

home-bound resources list

Affiliate notice: Please note that some of my links are affiliate links. If you make a purchase using these links I may make a commission at no extra cost to you.

Recipes/Healthy Eating

Would a massive list of low histamine recipes help with some ideas for cooking and baking? I have you covered with this list from Through the Fibro Fog.

Learning

Would you like to do some learning while you are at home?

Alison -Their About page says, “We believe that free education, more than anything, has the power to break through boundaries and transform lives.” And living with chronic illness is definitely a barrier to further learning.

I have my eye on a few of their free courses for some future up-skilling. With options for 2-3 hour certificates or pathways for diplomas there is a lot to search through. Subjects range from touch typing to French to graphic design to project management.

Udemy is also a great option.

Coursera.org is another online learning platform.

You can also teach yourself some skills from YouTube videos. Think about what you have been meaning to learn about it likely exists there.

Movement

Would you like to keep moving, within the bounds of your current physical ability? I have you totally covered here.

The Foundations of Yoga for Chronic Pain and Fatigue is my toolkit opened up to help you create your own – use the tools yoga offers to make your own daily coping kit.

If you would like my entire repository of online, on-demand yoga, breathing and meditation classes and courses then you are welcome to come and join Yoga for the Chronic Life virtual studio. I have been building this for several months now.

You could walk one mile in your lounge with Leslie Sansone. I love her videos. When I was struggling to do any movement when heavily pregnant with severe pelvis issues I did some gentle walking with these videos.

Restorative Yoga class designed especially for fibromyalgia.

Entertainment

Netflix. Hulu. YouTube. Basically any television service provider.

Amazon Kindle Unlimited offers a month free

  • Colouring
  • Reading
  • Puzzles
  • Games

Business

If you have a home business or would like to create one then you could start reading up now.

Here is a post I wrote about Ways to Make Money with Fibromyalgia

Jenna from the Bloglancer has two ebooks you might like to check out. The Blog Growth Toolkit and Blog to Business: Your Pitching Toolkit.

Self-Care

  • Take a bath
  • Do some yoga
  • Snuggle with your significant other/pet/child
  • Call a friend
  • Meditate
  • Make a list of your pain management options so you can use them as needed without floundering about forgetting what helps
  • Give yourself a massage
  • Breathing practice

Do you have any more tips?? Please comment below!

Hello friend, are you new here? I am Melissa a mama, fibro fighter and yoga coach. Join the newsletter list for updates, my free resources library and check out the archives – there are over 200 articles here to help you. My free course You vs Fibromyalgia is also here.

The Central Nervous System, Restorative Yoga and Fibromyalgia

Let’s chat central nervous system, restorative yoga and fibromyalgia. A lot of research suggests that Fibromyalgia is the result of central nervous system dysfunction – specifically an overactive nervous system, stressing and exhausting the brain (Dennis W. Dobritt, Fibromyalgia – A Brief Overview)

Having lived it for over 15 years, I would be inclined to agree.

Check out the video of my live training

It is not the sole problem, but it certainly causes physiological flow on effects, even after we have learned to calm it down again.

Like perhaps a switch gets flipped in our brain from some kind of trauma – an illness, childbirth, experiencing abuse of some kind, experiencing a natural disaster etc. and then it is very hard to turn it off.

the central nervous system, fibromyalgia and restorative yoga

The simplest way to put it

Simply put – we are too often in “fight or flight” mode and struggle to active the “rest and digest” mode.

Fight or flight is that response we have to stressful stimuli – a bear chasing us? Energy is diverted to the functions that are needed to fly, or run really fast! We experience that belly full of butterflies on crack, feel shaky, anxious and fearful.

The rest and digest response is that delicious restful feeling when we are totally relaxed – like during a good, gentle massage.

When you have a central nervous system over activation it is like you are stuck in the fight or flight mode. A chronic, low level anxiety that persists that you live with for so long you might not recognize it as anxiety – because you try to adapt.

This causes real problems in the body. If our energy is constantly diverted to scanning for threats and getting to run or protect ourselves, how can we have energy for normal functions? Digestion itself takes a lot of energy. Then being unable to drop into deep sleep because our brain is watching for threats, even more energy is drained. It is a big, vicious cycle.

What are some of the symptoms of a central nervous system over activity?

  • Anxiety
  • Insomnia
  • Breathlessness
  • Inability to relax
  • Poor digestion
  • High blood pressure
  • Fear
  • Fatigue
  • Lethargy

What are the benefits of a balanced central nervous system?

  • Better sleep
  • Less pain
  • Reduced anxiety
  • Relaxation
  • Good digestion
  • Heal well
  • Have enough energy
  • Less brain fog

Yes please to all of these!!

So, how can we treat an over activated central nervous system?

  • Rest
  • Sleep (easier said than done, I know)
  • Gentle breathing
  • Mindfulness
  • Meditation
  • Restorative yoga
  • Removal of perpetuating factors

It’s not a quick fix…

From personal experience, I can tell you it is not a quick fix either. I have meditated, done yoga, worked on sleep, removed myself from perpetuating factors (as best as I can) and it is still a work in progress.

And – although my central nervous system is MUCH calmer, I am not magically healed. But with my whole of life plan in place, including a heavy amount of the above treatments, I am feeling much better.

For a long time meditation was my thing, particularly yoga Nidra guided meditation, because I needed the profound rest it offered immediately.

Gentle breathing was a great tool to reduce some of the constant tension in my chest, shoulders and neck. It is also fantastic at helping to calm the central nervous system when it gets flared again.

Right now, though, my jam is restorative yoga.

Why? Because it is a little less passive and easier to access for those who find it difficult to just sit still and breathe.

What are the benefits of restorative yoga?

  • Enhances flexibility
  • Total relaxation of body and mind
  • Improves capacity for healing
  • Balances the central nervous system
  • Helps us tune into our body
the central nervous system, restorative yoga and fibromyalgia

What is restorative yoga?

Well this is a big question. Because a lot of people get it confused with yin yoga.

Restorative yoga is a passive practice that utilises props (cushions, bolsters, blocks etc.) to achieve total support. Yin yoga also holds poses for longer than other yoga traditions, around five minutes or so, but it is looking for deep sensation and it is energetically more strenuous (while still being relatively gentle).

In a restorative yoga class you will have your props around you, it will be a calm atmosphere and you will like only do a few poses. There may or may not be calming music and essential oils.

Would you like to learn restorative yoga with me?

restorative yoga for the chronic life person doing poses

Restorative Yoga for the Chronic Life. Join us for my signature blend of poses and classes designed to be as accessible as possible and specifically for people with chronic pain and fatigue. I am super passionate about this and cannot wait to share this with you.

Sources

In this post I have taken my combined knowledge and written it up as you see. For some sources and further reading see below…

https://irenelyon.com/2018/09/30/9-benefits-nervoussystem-regulated/

https://www.everythingzoomer.com/health/2018/08/20/yoga-after-50-yin-restorative/

https://chopra.com/articles/10-benefits-of-restorative-yoga

https://www.yogajournal.com/yoga-101/why-restorative-yoga-is-the-most-advanced-practice

https://www.ekhartyoga.com/articles/practice/why-restorative-yoga

My Top Five Self-Care Plans for 2020

Have you thought about your self-care plans for this year yet? Self-care is as vital as it is undervalued. Especially for busy women juggling multiple priorities. Add in chronic health issues and it should be compulsory.

Accidental multi-tasking is one of my favourite things – a two for one on your energy levels. When self-care doubles as something that also manages my health, I’m pretty stoked.

Here are my top five self-care plans for 2020 that also double as part of my chronic illness management plans.

Meditation


If you’ve read my blog for any amount of time, you will know that meditation saved my life. I do it every single day, and if I must miss a day it’s very rare. It gives me deep rest my body doesn’t even achieve during sleep. It tops up my energy levels for the afternoon. It calms my central nervous system. It is just for me. 15-30 minutes of pure self-care.

Try it: I have a free challenge for you to try it out for five days.

Do you meditate? Tell us about your practice in the comments!

Yoga


Ya’ll know I LOVE Yoga. Yoga is simultaneously mindful movement (gentle exercise), relaxation, stretching, strengthening, pain management and a sleep aid (for me). It balances the central nervous system which has been key for me.
I have shared extensively how I use it to help me. Here’s the short of it: One off poses, “micro yoga” formal practices (of 10-20 minutes) and a bed time class I made to help me wind down for sleep.

Try it: I have a five minutes a day for five days free challenge so you can see how the tools of yoga can fit into your life.

yoga for chronic pain and fatigue challenge
Join us for the FREE five minutes a day for five days yoga for chronic pain and fatigue challenge

Have you tried this challenge? Please tell me if so!

Getting to bed on time


Sleep is way too underrated. Seriously, lack of sleep will kill you (slowly) and make you feel terrible. I’ve written extensively about it. Going to bed around the same time each night is a key part of good sleep hygiene aka practices that help you sleep.

Try it: Check out this post on sleep and how you can improve it.

Treat yourself


(Who just went, “What? I can’t treat myself. Ain’t nobody got time or money for that! It need not take much money or time!)

What is something that makes you feel super special that doesn’t cost the earth? This year I’d like to attempt something different each quarter: a manicure, a massage, a weekend away with the husband etc. With three kids 5 and under we’ve been snowed under and going to the physiotherapist every month has been the extent of it for me.

Try: Schedule something right now!
A manicure? Book one once a month, schedule a time to do it yourself, or swap with your friend to do each other.
Massage? Book one once a month, swap with your partner, or get out that lavender oil and give yourself a hand and foot massage.
A Saturday morning lie in? Negotiate with the partner if you have kids, or send them to grandparents/aunts/uncles and grab at least one a month.

Journaling


I am an analyst, a thinker, a written processor. So taking the time, even just five minutes to process with my pen is helpful for me to work through things. Even if you’re more of a talker, research shows journaling to be useful. You can have free reign to vent. To get things out of your head. Write down memories. Whatever works.

Try it: You can make a habit of giving yourself 1 or 5 minutes a day, a gratitude journal of just three good things or maybe you could draw in your journal.

Do you journal? Tell us how you do it in the comments.

Want to jump in and get some real, concrete help with your self-care in 2020?

Restorative Yoga for the Chronic Life is open for enrollment now! But only until the 6th of March 2020. We are going to learn some super gentle, relaxing stretches to activate our rest and digest mode so that we can sleep better, relax, reduce tension and more. I’d love for you to join us!

restorative yoga for the chronic life person doing poses

So these were my top five self-care plans for 2020, I’d love to know what are yours?? Tell us in the comments below.

My top five self care plans 2020

Do you enjoy this work? Want to help me ensure people with fibromyalgia receive the tools, encouragement and hope that they deserve? When you join the team to support my work in the pay what you can (starting at just $5 per month) Melissa vs Fibromyalgia membership you will immediately access an exclusive members library of resources and tools.

It’s a Wrap 2019: What Were You Looking For? Plus grab your free You vs Fibromyalgia course invite

It is a wrap 2019! It is that time of year! Time to recap 2019 and look ahead for 2020. A new decade and a new year at the same time. It is full of promise.

Here I share the top posts of 2019 so that you can recap the key things we have been looking at in our journey fighting chronic pain and fatigue.

Ways to make money with fibromyalgia.

ways to make money online with fibromyalgia

In this post I shared genuine, micro business ideas. Not get rich quick ideas. These are ways that you can look to make an income from home on your schedule.

Post Exertion Wipe Out

This is a surprising one, this is a post from the very beginning when I was writing diary-like entries to share my journey while pregnant with no knowledge or resources available.

6 Practices for calming the central nervous system

In this post I share six very helpful ways to calm down after a stressful situation. I used these when a car drove into the back of us when me and my tiny baby were in the car!

My daily log, why I track fibromyalgia symptoms

In this post, I shared why and how I track my symptoms. It has been really helpful and I suggest finding a way that suits you to track patterns.

What works for me now 2019

what works for me now 2019

In this post I updated the first post I wrote about what works for me – hint: it is mostly the same but I provide more detail. This is my protocol!

My low dose naltrexone one year experiment

My life has irrevocably changed thanks to this off-label, low-side effect medicine. I am so grateful for the past two years. This post shares the five ways it has helped me so much.

Inexpensive items I use to fight fibromyalgia

In this post I shared 9 inexpensive items I use to fight fibromyalgia. The first I use almost every day!

So there you have it, the key posts people were searching for this year. I hope they help you as you consider what you will tackle in 2020 for your journey toward thriving with chronic pain and fatigue.

Free live talks

In 2020 I have big plans to keep supporting you with this blog, the Facebook group, more live trainings and of course, adding to Yoga and Meditation for the Chronic Life virtual mindful movement studio.

Do join us for the free training on the Facebook page “My Top 5 Self-Care for 2020” on the 5th February.

For more information:

Hello friend, are you new here? I’m Melissa and I am on a mission to see that everyone receives resources and encouragement to thrive with fibromyalgia. Please come and join my free You vs Fibromyalgia micro course by signing up to my newsletter. You will receive access to a free resources page too!  If you are curious about me and my journey you can have a search through the archives. Check out the What I Offer Page for all of the resources here.

Mindset and Steps for Improving Fibromyalgia

Tackling fibromyalgia is a mammoth task. It is a complex illness requiring a holistic approach. Getting our mindset right is key for helping us to improve.

If we want to get better we must truly believe we can.

mindset for improving fibromyalgia

The tools for a cure do not exist yet. But I do believe we are close.

In the absence of a cure, we do need to ask ourselves two questions:

  1. Do I believe I can improve?
  2. Am I willing to do the (hard) work to achieve this?

You need to believe you can improve and you need to do the work. Or you’ve sabotaged yourself from the beginning.

Take some time and play with these questions. Write them in your journal, or a blank piece of paper and write through all the thoughts that come up with them. When you’ve worked through that, perhaps you could write yourself an affirmation like, “I will decrease this pain and fatigue.” Or if that seems too far for you right now, “I will take one small step each day to improve my life.”

There is no magic pill. Nothing a doctor can dispense will eradicate symptoms or stand alone.

It will more than likely be a multi pronged attack in the broad areas of:

  • Sleep
  • Pain management
  • Pacing and energy management
  • Perpetuating factors
  • Nutrition and food intolerances
  • Gentle exercise
  • Central nervous system/meditation

It is a big task that will take time.

You need someone on your team who:

  • Gets it
  • Listens
  • Helps you look at the big picture, holistic management
  • Enabling you to focus on small, sustainable changes
  • Can provide accountability and support

Whether that is yourself, a coach, a family member or another suitably experienced person – you need support. PS. I offer coaching, check that out here.

It sounds hard, right? Like perhaps you could never do all of this while in such pain and so exhausted?

Let me encourage you. Because I did it. Over several years I have halved my pain and fatigue levels and improved my quality of life – far exceeding my expectations.

How did I do it? One step at a time with the belief I could improve just a little more.

You can read about some of my journey in these posts:
What works now 2019
Fibro framework sleep
Low dose naltrexone one year experiment

if you believe

What are the mindset shifts for improving fibromyalgia?

Not I can’t…but how can I?
From I’ll never be cured…to I will improve.
Not this is so overwhelming…but what area can I tackle right now?

A positive mindset is not going to cure us but it sure as heck will keep our hope kindled and keep showing us the way forward. One step at a time.

What can help us cultivate a positive mindset?

Gratitude!

Each day try to find three things you are grateful for. Track your progress, however small and be thankful for it. Some days you might only find gratitude for the fact that you survived it. On others you might notice that you felt so nice for a few minutes in the hot shower. Or how sitting in the sun on your deck was so calming.

For some things that might make you feel nice see this post.

Let me know, do you have a gratitude practice? Do you believe you can improve?

Do you want to join a community working toward wellness together? Come and join melissa (you) vs chronic pain, fatigue, fibromyalgia Facebook group.

Gift Ideas for Chronic Illness Fighters to Give and Get

When you are dealing with chronic pain and fatigue the last thing you want is to spend hours being jostled around in a busy mall trying to figure out what to get those on your list. This list that I have compiled gives you some ideas to add to your gift list and for others to give those of us with chronic illness.

I am sharing 16 gift ideas for you!

spoonie gift guide present ideas for the chronic illness fighter

Affiliate notice: Please note that some of these links are affiliate links. If you make a purchase using these links, I may make a small commission at no extra cost to you.

An Energy Friendly Creative Hobby – Paint by Numbers Canvas

Winnie’s Picks – Paint by Numbers canvas. These are very cool packs with everything the recipient needs to create their own canvas. It’s great as a meditative practice and just plain fun. This is really great for both a chronic illness fighter and a special gift for others. It’s creative without requiring bucket loads of creativity!

my paint by numbers kit
This is the kit that I received, it was so fun to unpack it!

Reading – without having to go to the library or store

I am a massive reader. Without a fantastic library system I wouldn’t be able to maintain this perfect hobby for the chronic illness fighter. Second to the library is Amazon Kindle Unlimited – reading and listening! They offer 6, 12 and 24 month membership options which gives unlimited reading of over a million ebooks. A book lovers dream!

Audio books – without going to the shop

If audio books are more you or your person’s speed then Audible gift membership will do the trick! You can choose 1, 3, 6 or 12 months and for each month they receive three titles from a vast number of options.

Adult colouring books

Coloring is a great hobby that we can pick up and put down as needed. I have a few coloring books and my Faber Castell coloring pencils. Coloring is a great gateway to meditative practices.

Essential oil diffuser


I have written about using essential oils a few times. I particularly love copaiaba essential oil. Lavender and peppermint are really great beginner oils. Lavender is good for creating a relaxing massage oil, dropping under your pillow for sleep and more. Peppermint is good for nausea.

Fruit infusion bottle

When I created the healthy habits challenge my first area to tackle was hydration, the second was nutrition. This is a nifty way to tackle both! Add some fruits and/or herbs to your water as you hydrate.

A simple cookbook with nourishing, easy prepare meals

Ways to get into utilising the slow cooker, pressure cooker or both are always useful for us. Quick and nutritious meals that you can easily double up are perfect.

A subscription box

Do you have a local subscription box that you could set up for three or six months? The gift that keeps on giving! This website has a whole heap of options that would suit any giftee.

A potted plant

Flowers are a beautiful treat, but a plant continues to give well beyond the bouquet. I have a beautiful pink and white cyclamen in my lounge – as featured in the below image.

10 nice minutes with chronic illness

A herb for their windowsill to use

You could choose parsley, chives, micro greens, coriander, rosemary, thyme etc.

Hot chocolate mix

Make your own and put it in a pretty glass jar or purchase one (make it decadent).

Your favourite book

Do you have a favourite book? Give that to a lucky person on your gift list! Here are a few of my favourites…

A milk frother for a decadent morning beverage


A way to make the morning (or afternoon) nice. Hot chocolate, coffee latte, tea latte, moringa latte. This will get a lot of use.

Nutribullet

For easy food prep try a Nutribullet– nut milks, smoothies, delicious cashew cheese sauce and more! I am obsessed with mine and it was a fun Friday when my husband bought this home for me. I would have preferred the 1200 watt, but the 800 works well too. A really good way to increase your vegetable, herb and fruit intake.

A decent heating pad

I had an old faithful microwavable heat pack and it served me well for years, but it wasn’t quite doing the job. I tried a clay one, as clay is meant to be better, but it somehow popped and then the clay was oozing out. It was bad! I finally got myself an electric heating pad and it’s been the best. Being able to wake up with a very sore neck in the night and just press a button? So good.

A beautiful journal and pen

There are a lot of options for journals, a beautiful blank one or a guided one for different purposes. I always have a journal on the go and really make an effort when I have a really nice one.

A Year of Mindful Movement

What about an entire year of taking mindful movement, meditation and breathing and turning them into practical tools to use daily for symptom management? A one year membership in the Yoga for the Chronic Life virtual membership studio costs less than the value of resources you immediately get access to and that doesn’t count the resources that will be added every month ongoing. Mindful movement, meditation, breathing, practical tools and support for your spoonie for an entire year! No brainer?

yoga and meditation for fibromyalgia

There we have it, 16 options you or your person might like this year.

Are there any on this list you are adding to yours? Do you have some other ideas?

Improve Fibromyalgia Now: How I Learnt the Tools to Halve My Fibromyalgia Symptoms

What is the best way that exists to improve fibromyalgia? In this post, I share the best information that exists right now. I am keeping an eye on the research being done by Dr Jarred Younger and the Neuroinflammation, Pain and Fatigue Laboratory and I encourage you to as well. They are at the forefront of the research on fibromyalgia.

I believe that everybody can improve their quality of life. Whether you are suffering from chronic pain, chronic fatigue, insomnia, myofascial pain syndrome, fibromyalgia – I believe there are steps we can take to improve our symptoms. I am not sure about complete recovery, yet, but I have personally halved my pain and fatigue levels. I have also dramatically improved my sleep – I no longer spend hours trying to get to sleep, sleep in one hour blocks or spend hours awake in pain in the night. It is just far and away better than before.

improve fibromyalgia now

How did I achieve this?

By following the advice of the authors in the following two books. And by working away at lots of little steps every single day.

I also believe if we gave these books to people as soon as they were diagnosed and their doctors were willing to work with them through them, then they would not decline as far and would begin to improve sooner.

Affiliate notice: Some of these links are affiliate links and I will make a small commission at no extra cost to you.

The FibroManual by Dr Liptan

This book was written by a doctor who has fibromyalgia herself and has dedicated her career to treating it. In a recent interview I saw with her, she said she believes herself to be around 80% better to what she was (following her own advice) and even works full time as a practicing doctor in addition to a lot of advocacy work and blogging etc. She also believes we may have the tools for complete recovery available in the next ten years!

This book is also designed to take the back portion to see your doctor and help them treat you. Especially the sleep section.

From Fatigued to Fantastic by Dr Teitelbaum

Another doctor who has fibromyalgia and who has dedicated his career to helping patients with it. A holistic protocol that begins with sleep. If you Google his name, you will find a multitude of resources, including videos and interviews and an entire website.

Both of these books are multi-pronged attacks and deal with more than just band aids for pain and fatigue.

Even if you only found one nugget in these books, you would improve your quality of life. These books are packed full of useful things to enact.

If you are able to follow instructions and try things yourself – then you will surely see results.

Dr Liptan also gives further detail about nutritional changes in The Fibro Food Formula book – so check that out!

All of these areas take time and trial and error. If you want to DIY it, write out a big list of goals or things to try from these books and slowly working through it

If you want support, then you can get some coaching (with me or another health coach). They can help you break it down into manageable chunks.

My Hypothesis

I believe if I was handed one or both of these books at the beginning (and had a doctor who would help me with their parts) then I wouldn’t have gotten so sick and it wouldn’t have taken so long to get better. The cascade of physiological flow on effects wouldn’t have occurred.

To Do List

  • Read one or both of these books
  • Write out the main list of areas (sleep, pain, nutrition etc.)
  • Fill in ideas to try under each area, including what you need to ask your doctor for help with
  • Work on each part slowly
  • If you can, engage a coach to help you with this work – it’s complex and there’s a lot to it
  • You might like to look at my Fibromyalgia Framework Series for a quick start DIY guide
  • If you want to start your own small, sustainable steps join us in Yoga and Meditation for the Chronic Life virtual mindful movement studio, here we take mindful movement, breathing, meditation and turn them into tools for daily symptom management.

Do you think you can improve your quality of life? Have you done it? Followed one of these books, or another protocol? I’d love to hear from you in the comments below.

Do you agree with my hypothesis? That we can improve fibromyalgia now by following one or both of these two books?

Do you enjoy this work? Would you like to join the mission to ensure people with fibromyalgia receive the tools, encouragement and hope they deserve and get yourself into the exclusive Melissa vs Fibromyalgia membership library? Become a patron using the pay what you can membership option from just $5 a month today. This is a sliding scale membership so in addition to supporting this work you will also get some cool bonuses for yourself.

4 Healthy Eating Choices You Can Make Now with Chronic Pain, Chronic Fatigue, Fibromyalgia

Nutrition is important for optimal health. What “healthy eating” means exactly varies from person to person. I have been researching food as a gateway to good health recently and while I haven’t settled on a massive lifestyle change such as paleo or plant-based etc I have formulated the below four key healthy eating choices you can start enacting right now.

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

four healthy eating habits you can start right now

Here’s the video about it

I still don’t believe in making food a battleground or making massive changes without a lot of preparation, but these things I have managed while nursing with three children five and under and chronic pain and fatigue.

So here are my eating healthy eating changes you can make right now:

  1. Lots of fruit and vegetables.
    I am aiming for eight servings a day with most from a colourful array of vegetables.
    What are my secret weapons? Soups and smoothies. I have used my Nutribullet to make many types of smoothies with a mix of vegetables, fruits, healthy fats and dairy free milk. I also make my dairy free milk using it! You can get your own Nutribullet here, I’m obsessed with mine!

2. Hydration – in the book Quench: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Hydration they suggest many conditions are caused by dehydration. I am aiming for more hydrating drinks and less caffeine.
How? My first drink is water with some lemon. Then I’ll have my coffee with a piece of toast.  At morning tea I have a coffee with fluffy milk and some cinnamon. Then the rest of the day I only drink water.

3. Less grains – there’s a lot of discussion around grain. Having done a gluten-free trial a few years ago I know I am not allergic or intolerant but I am keen to reduce my reliance on grain based carbohydrates. By prioritising vegetables and fruits I have managed to de-prioritize grains. When I have them they are wholegrain and well soaked.

4. Avoid what you are intolerant to
If you suspect something doesn’t agree with you, avoid it for 30 days then add back in. Eliminating lactose has helped me a lot. If you suspect there are many issues in your diet and these four things are not helping then you might consider doing the Whole30 elimination diet or a similar idea. They remove the most common intolerances and then you add them back in one at a time to challenge them. This way you can eat what works for you.

Checking your intolerances

You can also check for intolerances with testing. IntoleranceLab provides Food Sensitivity Testing and is a quick start way to identify your intolerances. You just send them a sample of your hair. I have not used this lab personally because I am in New Zealand, but I have done intolerance testing using my hair and it was surprising what came up. I vaguely knew at the time that dairy was not good for me and that bananas were difficult to tolerate – and my test confirmed it. Simple!

So these are my four tips you can work on right now. I am actually finding subtle benefit from my changes. I am less bloated and uncomfortable and I am noticing that I am experiencing less reactive hypoglycemia (physical reaction to hunger such as dizziness and being hangry.) I am also able to eat slightly less often than I used to, which is a relief as I am over figuring out what to eat all the time!

What would your tips be? What have you worked on and found made a difference?


Want some help with your journey?

Come and join the conversation at Melissa (you) vs Chronic Pain, Chronic Fatigue, Fibromyalgia Facebook group.

What Works for Me Now: Fighting Chronic Pain, Chronic Fatigue, Fibromyalgia

Several years ago I first shared my list “what works for me: nine things to fight fibromyalgia”. It included:

  • Reduced work hours
  • Supplementation
  • Physiotherapy
  • Sleep
  • Reduced activity levels
  • Meditation
  • Exercise
  • Pain management techniques
  • Hope

So what would I keep in this list? What would I add?

what works for me now 2019

My current understanding is that there are six key areas to fight chronic pain, chronic fatigue and fibromyalgia:

  1. Knowledge and taking control for ourselves
  2. Sleep
  3. Perpetuating factors
  4. Central nervous system
  5. Fatigue and pacing
  6. Pain relief

What works for me right now?

Find the video here

Sleep

Sleep is the biggest component of my journey. I will discuss this more under Low Dose Naltrexone, below, but it is HUGE. See also my giant insomnia post for more.

Pain Management

Aside from sleep and physiotherapy I do a lot of stretching, self-trigger point work, yoga, meditation, essential oils, heat and more. I am employing more natural remedies than medicinal.

Low Dose Naltrexone – is now number one on my list. This one covers sleep and pain management . It helps me sleep in more than one hour blocks, which has been the biggest part of my puzzle. Now, when I sleep only six or seven hours (due to the baby) but a few hours in a row, I feel infinitely better than I ever did on my eight or nine broken hours. As a result I experience less pain, less anxiety, less brain fog. More health and a much better quality of life.

Physiotherapy – this is still crucial, more specifically the insertion of dry needles into trigger points and left for 15 minutes to rest to encourage blood flow and relaxation followed by stretching and mobilizations. I only have to go every three weeks at the moment, which is a big win as I pay privately for every treatment. Learn more about myofascial pain syndrome and trigger points here.

BONUS: Building my toolkit of things I can do myself anytime, anywhere to help. Yoga is a huge part of this for me. I use yoga and meditation daily to help. From getting to sleep, in the middle of the night, in the day time and at random times. If you would like to learn from my toolkit, then join us in Yoga for the Chronic Life virtual studio now!

benefits of yoga image

Pacing

A combination of reduced work hours and reduced activity levels. Both are key. Reduced work hours is the first thing that jump started my journey to wellness and is still part of managing my energy envelope.

Perpetuating Factors/Normal Human Needs

For me, this means managing the myofascial pain syndrome and the fibromyalgia. Most of my six key ways hit multiple symptoms. Aside from managing my posture, avoiding triggers and sleeping as best as I can, these two are important:

Nourishment – I am learning about the importance of nutrition right now. I haven’t yet finalised my template for eating going forward but all of my research seems to suggest the number one thing we can do is prioritize vegetables and fruits. Then I am prioritizing healthy fats (olive oil, coconut oil etc) and good quality protein. This leads to a lower consumption of grains. As an offshoot, supplementation, is key. I am using magnesium and 5HTP to sleep (after finally getting off amitriptyline after years which precluded 5HTP). I also supplement with MSM as our soils are generally deficient in sulphur and this seems to help me. I am preferring whole foods over supplements – I am taking moringa powder or hemp powder for naturally occuring vitamins and minerals.

Gentle exercise – this is still key but I am able to do more than I was previously. I can now do 30 minute walks without pain hangovers. My exercise of choice includes yoga, walking and Pilates.

Central nervous system

Meditation – this has only become more integral to my daily life. I have meditated daily for more than five years now. I use it for rest (I can’t nap), for pain relief (or a break from it when it is bad) and stress relief. The benefits I have reaped since my initial post are so many that I am a mindfulness and meditation cheerleader. You can sign up for my free workshop Mindfulness for the Chronic Life here.

So these are the key things that are working for me now.

I know it is complex. It has taken me years and a lot of research and personal trial and error to figure out. I have provided many links in this post to help you in your research.

If you would like to learn more about how to get a jump start on your journey then you can join You vs Fibromyalgia free micro course and my newsletter list (which will give you access to a heap of other free resources including printable templates, reports, micro courses, workshops and more).

Do you like the work I do here ensuring that people with fibromyalgia receive the tools, education and support they deserve? Especially while pregnant. Then consider joining the Melissa vs Fibromyalgia Inner Circle Membership group and get access to the exclusive members library. It’s a pay what you can model starting at just $5 per month.

Copaiba Essential Oil for Fibromyalgia and Chronic Pain

Copaiba essential oil is relatively new in the chronic pain relief discussion however has been widely used in traditional health practices since the 16th century.

What is copaiba essential oil?

The essential oil is distilled from a resin that comes from tapping the Copaiba tree.

Copaiba Essentail Oil

What it does

It works in the endocannibinoid system- much like low dose naltrexone, cannabis and CBD oil. Copaiba is thought to directly effect receptors that deal in the nervous system with effects in inflammation, endocrine system, pain, cardiovascular system and more. The nervous system is a part we would like to positively influence in fibromyalgia.

I have found success with low dose naltrexone and write about that here. So when I found out that CBD oil can work synergistically with LDN, I put it on my mental wishlist.

Unfortunately CBD oil is classified the same as cannabis under the law in New Zealand. Meaning it will be a long time before I can try it. People with certain conditions can receive a prescription for it but if they do get one, the CBD oil is very expensive.

Copaiba is legal! And cheaper.

Why I’m Treating the Fibromyalgia as Naturally as Possible – Natural Remedies for Fibromyalgia

Essential Oils for Pain Relief and a Pain Cream I am Loving

Why I’ve Gone as Natural as Possible Fighting Fibromyalgia while Pregnant

How to use copaiba essential oil

Topically is the most often recommended way to utilise essential oils. You can also diffuse or inhale. Some companies say you can ingest their oils if they are food grade. Do check with a qualified professional about this as some oils can be dangerous if ingested.

Also remember that essential oils are like super charged herbal teas – they are way more concentrated so a little goes a long way. Please check with a medical professional before using essential oils to ensure safety of their use and any potential drug interactions.

My experience with copaiba

It was suggested that I try either one drop sublingually (under the tongue) or a drop with some coconut oil topically where the pain occurs.

I found it difficult to administer the sublingual drop but found you can take a drop in water or juice.

On the first night, after being unable to get a drop under my tongue I wiped the dropper saw some oil in my finger and wiped that under my tongue. I did seem to be able to fall asleep faster than I had been.

The next day I tried a drop in coconut oil and placed it directly on my neck and shoulders – my trigger points had been playing up since a car accident a few weeks prior and those muscles became more tight and sore again. It really seemed to help. The effect was probably amplified as I lay down to do a 30 minute meditation too.

It became my go to for increased muscle pain and tightness in my shoulders and neck. It was especially useful as my trigger points were flared up due to a car accident and being unable to take a muscle relaxant while breastfeeding.

I am super excited for this addition to my pain plan!

Where to get your own to try?

Eden’s Garden is voted the number one non MLM essential oil company and has copaiba – not all companies do. You can get that here. (Affiliate link, I will receive a small commission if you purchase using this link at no extra cost to you).

While you are at it you might like to add Frankincense and lavender. These are the components of my wee blend, along with fractionated coconut oil, in my roller bottle. You can add peppermint if you are not nursing. Please Google search for dilution ratios if making your own blends.

Let me know what you think of essential oils for pain relief? Have you used copaiba?


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