I had a note I had a few weeks ago from a reader that I am writing much about pain relief but little about tiredness reduction. Well, there is one reason for this: pain management seems to always offer far more options than tiredness.
There are 14 proven ways in which to reduce the fatigue of fibromyalgia:
1st is Aerobic Exercise
You knew it was on the list, yeah, did you not? An aerobic exercise improved your pain, fatigue, depressed moods and overall quality of life in 2010 meta-analysis with almost 2500 fibromyalgia patients. The analysis examined forms of exercise on land versus water but found no superior one over the other.
“Indicial AE [aerobic exercise] should be adapted to individual physical fitness levels in terms of both amount and intensity. The German researchers concluded. Patients should start at levels that are just below their capacity and gradually increase their length and intensity until they are 20 to 30 minutes 2-3 times / week in low to moderate intensity exercise. Patient should be educated to have tolerable short-term pain and fatigue increases, but these symptoms should come back to basic levels during the first few weeks of workouts if they are exercised at the appropriate intensity.
2nd is Strength Training
A small Finnish study conducted in 2008 with the involvement of 26 postmenopausal women with fibroid fibromyalgia found that simultaneous strength and endurance training improved fatigue. A similar study involving premenopausal women also supported fatigue improvements.
3rd is Yoga
In a 2013 meta-analysis with more than 300 fibromyalgia patients, different forms of meditative movement such as tai chi, qigong, etc. were examined and yoga alone helped relieve fatigue from fibromyalgia. Yoga enhanced pain and depression as well.
4th is Vibration Exercise
A small Spanish study in conjunction with a traditional practice in full body vibration resulted in reduced tiredness.
5th is Balneotherapy
Join any support group with fibromyalgia and many of its members will probably recommend Epsom salt baths to reduce pain. Well, my fiber warriors are in something! It turns out! There has, for fibromyalgia treatment, been an improvement in fatigue, with at least three research studies (2001, 2004 and 2005) using mineral-rich baths or balneotherapy.
6th is TENS
For many years, TENS (transcutaneous electro-nerve stimulation) has been staple of the pain-fighting arsenal of fibromyalgia patients. However, a small study from Brazil found that these inexpensive, over – the-counter devices can also alleviate weariness.
7th is Transcranial Magnetic Stimulation
Patients who received a transcranial magnetic stimulation fibromyalgia in two smaller studies (2007 and 2011) have reported reduced fatigue.
8th is Electroconvulsive Therapy
A very small Finnish study with 13 patients showed improvement in fatigue and depression from fibromyalgia in electroconvulsive therapy.
9th is Noninvasive Cortical Electrostimulation
In a 2012 study of 39 patients with fibromyalgia and 38 healthy control, moderate improvements in fatigue with non-invasive cortical stimulation were found. (Say 10 times quickly!)
10th is Sensory Motor Rhythm Treatment
In a Turkish small study, 18 fibromyalgia patients received sensory engine rhythm treatments, a form of neurofeedback, due to decreased fatigue.
11th is Low-Energy Laser Therapy
Studies on the efficacy of fibro-fatigue energy-low laser therapy were mixed-one study did not improve, but other studies were useful to reduce the symptoms of fibromyalgia.
12th is Pulsed Ultrasound and Interferential
In one study, pulse ultrasound and interferential current reduced morning fatigue.
13rd is Sleep Hygiene
Fatigue, pain and sleep quality were all enhanced by the Brazilian study in 2012 where patients with fibromyalgia followed certain guidelines for sleep hygiene.
“There are recommendations to sleep hygiene: avoid coffee, tea, alcohol; smoking and watching TV near sleep; regulate the environment in which you sleep such as a comfortable bed, optimum room temperature, avoid light and loud noises and be physically active on a regular basis but not too close to bedtime”
14th is Raw Vegetarian Diet
Friends of Broccoli joy! In a small study involving 30 fibromyalgia patients, a mainly raw vegetarian diet was found to improve fatigue.