Category Archives: Uncategorized

Fish Oil For Fibromyalgia – Can It Really Help Me?

I’m sure most of you have heard of the many health benefits of adding fish oil to your diet, for a number of reasons. Well, it can also be great to use fish oil for fibromyalgia in the form of omega-3. Although omega-6 and 9 are also important, most nutrition experts will not argue the importance of omega-3 over the other two, especially the DHA content.

We see omega-3 supplements on the shelves of pharmacies, grocery and health food stores. But what is omega-3 exactly, and how can it be helpful to those living with fibromyalgia? Read on, because these are the questions I’m hoping to answer along with how you can get some more omega-3 into your diet!

What is it?

Grilled salmon, an omega-3 super food.

Unlike other fats we consume, our bodies cannot produce a type of polyunsaturated fat called omega-3 (linolenic acid) and omega-6 (linoleic acid). Because our bodies can’t produce them, these fats, are known as essential fatty acids, and there for must be obtained from our diet. Omega 6 is easier to find from most of the foods we consume already in our typical North American diets. However, we seem to have a much harder time getting enough omega-3.

Omega-3 fatty acids come in three forms: ALA (alpha -linolenic) EPA (eicosapentaenoic) and DHA (docasahexanoic acid). Research shows more reasons for consuming EPA then ALA. There is no doubt however, that the most compelling research shows the many benefits of sufficient DHA intake, even more so then ALA or even EPA.

What can it do for me?

Omega-3 is excellent for your heart. Omega-3 reduces blood clotting, dilates blood vessels, lower triglyceride and cholesterol levels, and helps reduce blood pressure. EPA has been linked with reducing inflammation which can help with rheumatoid arthritis, joint pain (a common fibromyalgia symptom) asthma and even heighten the effectiveness of anti-inflammatory drugs. In fact, the American Heart Association (AHA) recommends that, under the care of a physician, individuals with elevated triglycerides take 2 to 4 grams EPA+DHA supplement.

Omega-3 is great for children and babies. Studies show that DHA may actually help reduce the effects of ADHD in children, improve their mental skills, concentration, and ability to remember and retain more information. This can be especially important for children who are living with fibromyalgia. A developing fetus also requires omega-3 for proper growth and development, particularly concerning the eyes and brain. Pregnant women with FMS should be sure to get enough, especially during the second and third trimesters.

Omega-3 is good for the skin. A bonus! Omega-3 can help those who suffer from psoriasis and other skin conditions! According to well-known dermatologist Dr. Nicholas Perricone, M.D. Omega -3 fatty acids are particularly good at targeting leukotrienes, chemicals that are provoked by the presence of free radicals and are known to promote allergies and skin disorders.

Omega-3 can help relieve pain! Omega-3 fish oil has actually been shown to relive symptoms in inflammatory diseases. Many studies have linked a decrease in joint pain or need for inflammatory drugs in those who suffer from rheumatoid arthritis. It also increases endocannabinoids which are the body’s natural anti-inflammatories, thus could be a reason why many who take it experience less pain. For more information on natural ways to reduce pain click here.

Omega-3 is really good for your brain. Omega-3 can also help fibromyalgia patients who suffer with depression, anxiety and fatigue. Although more research needs to be done, there is also evidence that shows these fatty acids may even help protect against dementia, help improve short term memory loss, reduce the risk of mental illness and improve overall cognitive function, no more ‘fibrofog.’

This is fascinating! According to neurologist Dr. David Perlmutter M.D. not only is DHA helpful for prevention, it can also help reduce and even repair cognitive decline! These are some of the many reasons why nutritionists and dietitians recommend fish oil for fibromyalgia! It is not recommended however, that anyone use omega-3 as the only treatment for any of the disorders mentioned above. Still, there are so many reasons for including it into your diet every day.

Where can I find it?

Salmon on a cracker

OK, so we know that omega-3 is super good for our heart, skin, brain, eyes and overall health, but where do we find it? Fish of course! Fish seem to offer the most omega-3, I guess it’s true what they say about fish being brain food! ALA is the type of omega -3 mostly found in plants, nuts and seeds. You can find it in walnuts, vegetable oils and soybeans. You can find EPA and DHA omega-3 naturally in egg yolk, cold water fish and shellfish. The top 10 fish that contain the highest omega-3 content are as follows:

-Salmon
-Mackerel
-Albacore tuna
-Blue fin tuna
-Sable fish
-Sardines
-Herring
-Anchovies
-Shad
-Trout

Salmon is an excellent, and perhaps the best source of these fatty acids. Of all the species of salmon, sockeye is superior. Note that farm raised salmon will contain much less omega-3 than wild salmon, and a lot more fat. Look for the words “wild” or “Alaskan.” Canned salmon is also usually wild. A package that indicates the fish is “Atlantic” usually is just another way of saying farm raised.

Eggs are a good source of omega-3.

What about omega-3 fish oil supplements?

Although nothing compares to the real thing, omega-3 supplements are always good to give you that extra boost. Some people also don’t like the taste of fish, so this would be a good substitute. Of course, as with any supplements, you should consult your physician prior to making any changes in your health regimen.

Omega-3 is available in capsule or liquid form. The major difference between the two is perhaps sugar and other ingredients in the liquid version, to make it more palatable. Liquid omega-3 supplements tend to have a shorter shelf life and may need to be kept in the refrigerator.

Beware, not all supplements are created equally. When purchasing a supplement, whether it’s liquid or capsule, be sure to look for omega-3 from marine sources (unless you are a vegetarian or vegan). You should also check the label for the exact amount of EPA and DHA each capsule contains, to be sure you are getting your money’s worth.

Although there is no established Dietary Reference Intake (DRI), a daily dose of at least 600mg of DHA for adults is recommended by most experts, including well-known cardiologist Dr. Oz M.D. Be sure the supplement is verified by an independent third party for having high purity standards. Look for products that are free from artificial colors, preservatives, sweeteners and GMO’s.

We are not getting enough!

There are so many health benefits to taking fish oil for fibromyalgia. Potentially easing the FMS related symptoms of joint pain, depression and memory loss are just the beginning. But there are also many reasons why fish oil is beneficial for everyone and why DHA in particular is so important for our overall health. The problem is most of us simply don’t get enough of this powerful, essential fatty acid. So, why not try to incorporate more omega-3 fish oil into your diet today so you can immediately start reaping the incredible rewards!

Do I Have Fibromyalgia? – Signs and Symptoms You Should Know

Many people are still unaware of some the many symptoms associated with fibromyalgia. Others may feel they have every symptom in the book. The problem is, many of the symptoms associated with FMS are fairly general, common and not specific to this disorder, and therefor can easily be attributed to something different.

This is one of the main reason why this disorder is often miss-diagnosed or can often go undiagnosed for many years. Is it any wonder why many people ask “do I have fibromyalgia?” But before we address that question, lets take a quick look at what fibromyalgia is.

What Is Fibromyalgia?

If you looked up the root Latin word for fibromyalgia, (“pronounced “fie-bro-my-al-jia”) it actually translates to “condition of connective tissue fibers and muscle pain.”

“Fibro” (Connective tissue fibers)
“My” (Muscle)
“Al” (Pain)
“Gia” (Condition of)

Fibromyalgia is a syndrome (not a disease) caused by abnormalities in how the brain processes pain. The result is a heightened response to pain when pressure is applied and an overall feeling of pain throughout the body. It is often referred to as a chronic pain condition.

Although neither progressive, degenerative or dangerous, the symptoms associated with FMS can be extremely challenging to live with. The frustrating symptoms characteristic of fibromyalgia are experienced by approximately 10-11 million Americans and up to 8% of the population. Twice as many women are effected than men. The exact cause of the disorder is unknown and as you may have guessed there is still no known cure.

Common Symptoms

Because the onset of symptoms are so gradual, many patients who suffer from FMS have a hard time pinpointing the single factor that started their condition. While fibromyalgia is usually characterized by widespread pain throughout the body, there are other symptoms to watch out for.

Cognitive Function Memory loss. Memory loss, affecting both short and long term memory, diminished attention span and problems concentrating are often reported. Many will also experience “brain fog” or “fibro fog” as it is sometimes referred to. About 58% of fibromyalgia patents also suffer from migraine and non-migraine headaches.

Fatigue is one of the most common symptoms.

Depression. Depression, which is classified as a mental disorder could be a symptom of fibromyalgia. This can affect a person self-esteem, cause mood swings or severely low moods and can even cause physical pain. Individuals may feel isolated, lonely, sad, sluggish and lose interest in hobbies they once found enjoyable.

Restless Leg Syndrome. This is often characterized by an unpleasant and uncomfortable feeling in the legs. It is also sometimes described as a painful, tingling or aching sensation. Moving the legs seems to temporarily relive the discomfort, hence the name restless leg syndrome. Although less common, some experience these sensations in their arms as well.

Fatigue. Almost all fibromyalgia patients report extreme fatigue and a loss of energy. This is sometimes severe enough to affect a person ability to person normal day to day activities. Quality of sleep is also affected and the amount of rapid eye movement (REM) sleep, fibromyalgia patients receive a night. For this reason, allowing yourself the right amount of time at night to get enough deep restorative sleep is a must for those who have fibromyalgia.

Other Symptoms You Should Be Aware Of

Other very common symptoms of fibromyalgia include:

  • Aches and pain
  • Increased menstrual pain
  • Exhaustion
  • Multiple tender points
  • Stiffness
  • Difficulty sleeping
  • Muscle spasms
  • Stiffness, pain and numbness
  • Anxiety

Unfortunately many individuals living with fibromyalgia also suffer from other pain based medical conditions, including:

  • Intestinal cystitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Irritable bowel syndrome
  • Lupus
  • Heartburn
  • Benign joint hyper mobility syndrome

What Is The Diagnosis? – Do I Have Fibromyalgia?

While that is an important question, I’m afraid the answer may not be so simple. As stated before, it is very difficult to determine if these or some of these symptoms are in fact related to fibromyalgia syndrome. Even physicians have a difficult time diagnosing this disorder. There is no specific routine test for diagnosing fibromyalgia and many people have lab tests come back completely negative.

In 1990 criteria to define fibromyalgia were established by the America College of Rheumatology. It states that for a proper diagnosis, one must have had widespread musculoskeletal pain for longer than three consecutive months, along with pain in at least 11 of the 18 tender point sites. Tender point sites include the base of the neck, upper chest, upper back, shoulders and hips. In the end, these, and the symptoms mentioned above will be the determining factors of whether you have fibromyalgia.

Be aware that the term “tender points” is often confused with the term “trigger points” and vise versa. Trigger points radiate pain tingling or numbness. Tender points also respond to pressure but do not refer pain to other areas of the body. Still, many people with fibromyalgia experience pain at different locations of the body as well as these tender point sites. On the other hand there are many who experience pain at some or most of these sites, but do not have fibromyalgia.

What Can I Do About It?

Fibromyalgia is still considered a fairly new condition and many more studies and a lot more research have to be done. The chronic pain and other uncomfortable symptoms are very real, and while there is no cure, treatments to help manage these symptoms do exist.

If you have FMS, regular exercise has been shown to help lessen pain, improve sleep, reduce stress and symptoms of depression. For many, physical activity has also helped with cognitive function and memory problems. Aerobic exercise and exercises that focus on stress reduction and a mind-body connection like yoga and ti chi have been reported to be very beneficial.

Swimming, a great low impact fibromyalgia exercise.

Cognitive behavioral therapy, as well as meditation can also be wonderful tools in reducing stress and anxiety. Allow for a minimum of 8 consecutive hours of sleep and be aware of good sleep hygiene practices. Many individuals who are living with fibromyalgia improve their symptoms when they eat more nutritious foods or follow a specific “fibromyalgia diet.”

It Is Always Better To Know

If you think you or a loved one may have fibromyalgia, the first step is to talk to your doctor. Many people don’t understand what fibromyalgia sufferers go through or much about the disorder in general. Some are afraid to ask the dreaded question “do I have fibromyalgia?” Perhaps because they are afraid that their doctor may end up giving them a positive diagnosis. Please don’t let this be you.

An estimated 75% of those who suffer with this disorder, go undiagnosed. There are plenty of great resources and a lot of help out there and no one should have to suffer in silence. So, while it can sometimes be difficult to diagnose, I believe It is definitely better to know the answer.

About Michelle

Hello, my name is Michelle and welcome to my health posts on fibromyalgia. Here, you will find a site dedicated to helping those who are living with or know someone who is living with fibromyalgia.

My Story

I worked for several years as a personal support worker for the elderly, while maintaining a carrier as a personal fitness trainer. A few years ago, I decided to increase my knowledge in this area and become a certified health coach as well.

Over the years, I’ve had many people ask me if there were certain exercises they could do to improve their fibromyalgia symptoms. Some would ask about whether they should avoid certain types of food or if there were natural ways to reduce pain, etc.

I had received some education and training in this area, but I had to admit, it wasn’t a topic I found a lot of information on. Even during my placement, I noticed it wasn’t something that was often talked about. I had a particularly difficult time finding information about natural ways to relieve pain and fatigue and other fibromyalgia related symptoms.

I wanted to offer my clients more. Later some of my friends and family members, including my own mother, were diagnosed with this condition. At this point, I wanted to know more.

You’re not alone

Many people, especially women, are affected by this painful condition. Many even suffer in silence for many years without a diagnosis, or the symptoms they are experiencing are  misdiagnosed as something other than fibromyalgia .

It is a good idea to talk to your doctor, nutritionist and/or a dietician about fibromyalgia. But it certainly helps to have more information from those that are going through it themselves. I wanted to be their voice. I know my mother and many other friends and family of mine wish they had more resources available to them when they were first diagnosed.

With this in mind, I decided to review some books on the subject, take specialty training and extra courses in this area along with some pretty intense research. I also asked numerous questions to those who are living with fibromyalgia about their own experiences to learn what has helped them.

I love to offer encouraging words of support as well and encourage others to do the same. If you have information about something that has helped you, a supplement, an exercise, a food or just want to offer kind words, please do! You are more than welcome to leave comments below.

The goal of this website

The goal of myhealthposts.com is to provide honest information and health tips that benefit everyone, but with a focus on fibromyalgia related topics. I wanted to make sure that they are relevant, current and informative. Of course, I am not a doctor and the information I provide are my opinions only and therefore is never meant to replace medical advice from a qualified physician. With this in mind, you should also talk to your doctor before trying any new exercises, supplements or before making any changes in your current diet.

If you’ve been diagnosed with fibromyalgia, I hope you take just a few minutes to read some of the information here. Please let me know of some topic ideas you would like to see, if they are not already covered. If you know someone who is living with fibromyalgia, please let them know about this website. No one should ever have to go through anything like this alone!

If you ever need any help or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Michelle

support@myhealthposts.com