Fibromyalgia Fatigue Case Study: Boost Energy 115% in 12 Weeks

This is the ultimate guide to get rid of Fibromyalgia Fatigue or Chronic Fatigue Syndrome (CFS) fatigue and BOOST your energy to get back your life. 

And let me be upfront and clear about something:
This is NOT a lame "Top Ten Energy Booster" post.

Instead, you're going to see personally tested strategies that worked for me.. and will work for you.
So if you're looking to beat low energy and fatigue due to Fibromyalgia or CFS, you'll love this guide. 

Let's dive right in.

Fibro-Energy

Wouldn't it be awesome to have lots of energy even if you have "Fibromyalgia"?

I am sure the answer will be overwhelming "Yes".

But here is the brutal truth about fibromyalgia: 

Fibromyalgia slowly drains your energy level and makes you incapable of doing anything else. If you are one of those people who are unfortunate to have this condition, then I can understand the pain and frustration you might be going through. 

Well, for the beginner, I have been dealing with this condition for almost a decade now. I have first-hand experience the devastating impact of fibromyalgia in anyones life. The most common symptoms of fibromyalgia is pain, dizziness, fibro fog, irritable bowel syndrome, muscle cramp and headache. Pains aside, it is very frustrating to be not able to finish routine task. I had tried several strategies to boost my energy and overcome my fibromyalgia fatigue without much effect but till now.

I am sure you might be in the same situation as once I was. 

So, in this case-study , we'll explore: 

  • What is fibromyalgia fatigue, and the cause of it?
  • Why the traditional approach to overcome fibromyalgia fatigue does not work?
  • A new 7 step techniques to overcome fibromyalgia fatigue and reduce fibromyalgia flares
  • How can you maintain consistent long-lasting energy?
  • Is there any side-effect to this approach?

How to read this case-study

If you're just curious about overcoming fibromyalgia fatigue or CFS:

  • Feel free to skim and learn whatever you like. 

If you want to boost your energy level and improve your health:

  • You don't need to know every detail. Just get the general idea.
  • Check out our actionable steps at the end.  

If you want to know the reason behind every action steps and boost your energy:

  • Read the full article as I provide the in-depth explanation of the cause and strategies.
  • Check out our actionable steps at the end, and implement strategies for long-lasting effect.  

It's all in your head.

I am sure that above statement is not the first time you might have heard it. After all, you have no obvious sign of physical injury, you don't look sick, and you have no reason to be not doing things which you ought to be doing. 

But deep inside, only you know the pain you are going through. Other people when they get hurt, they heal, and eventually their pain goes away. However, for you it hurt all over even when you're not injured or sick, and the pain doesn't go away. 

So this must be all in your head or you are just plain lazy or some kind of pain-killer seeker. 

The above statement is certainly  not true, but this case-study is not about the cause of Fibromyalgia. I have covered fibromyalgia symptoms and the treatment in a different post. 

In this case-study, I am going to cover another very important aspect of life which is "Low Energy or Fibromyalgia Fatigue".

Several studies have found that people with fibromyalgia or chronic fatigue syndrome (CFS) are more prone to be tired and to have low energy level. 

Which raises the question:

Why people with fibromyalgia or CFS condition are tired most of the times?

In other words: 

what is Fibromyalgia Fatigue, and What Causes it?

Fibromyalgia fatigue makes you feel extremely tired and makes you unable to do anything. I had an extreme case of fibromyalgia fatigue. It used to get worse when I had my fibromyalgia flares triggered up. I would often miss my son's soccer games and student led conferences. The fatigue even made me too tired to sit up. 

So why exactly does it happen?

Fibromyalgia causes an Energy Imbalance in your body.  Your brain requires a large amount of energy to function properly.  The mitochondria in your body converts food in to energy (more on this later). But in proportion to other organs, brain has fewer mitochondria. 

The brain's requirement for the larger amount of energy, and the presence of lower mitochondria cells makes brain very sensitive to mitochondrial dysfunction. Fibromyalgia patients often refer this as mental fog and fatigue which is caused due to brain not getting adequate energy. 

Some people like to think that eating more carbohydrates or drinking coffee or tea will give them energy boost to overcome their fatigue. 

Thats's technically true, you will certainly get short-term boost in the energy level but then you will quickly burn out. Just because we can quickly boost the energy doesn't always mean we should

So what is the solution? And why should you listen to me?

Well, you should listen to me because I am like one of you, a person with fibromyalgia condition. I have suffered, and still suffer, from fibromyalgia flares and fatigue, but I follow a technique which has significantly reduced my fibromyalgia flares and boosted my energy level. 

Once I was at the lowest point of my life, and I said to myself: 

"Anjali, you got to do something about your life. You need to find ways to reduce fibromyalgia flares and increase your energy level". 

This was when I researched and talked to various specialists, nutritional advisers, and fitness coaches to come up with a plan. 

With the help of other people and with my own determination, I followed the steps diligently, and the result I had in next 12 weeks, I hadn't had that in a past 10 years. 

I saw a huge improvement in my overall health. I had significantly reduced my fibromyalgia flares, had less overall pain, and double the energy level. 

Before I could barely walk a mile in 30 minutes, Now I was walking 2.15 miles in 30 minutes (115% increase).

It took lots of effort to keep myself on track and push myself, but in the end, the results were worth the effort. 

To be fair, If you're serious about getting back your energy and fun back in your life, you need to be very systematic with how you cake our your body, and use strategies to maximize your energy reservoir. 

Bold promise? Definitely. 

But Stay with me. 

In this case-study, I'm going to show you my secret technique that helped me boost my energy by 115% in just 12 weeks. 

Want to know the best part?

These are very practical and easy to implement techniques which I guarantee that if you apply it correctly, you will get the same result, and get proper fibromyalgia fatigue treatment. 

In this case study, I'm going to show you exactly how I did it, step-by-step. 

Let's dive straight in. 

How I Boosted My Energy By 115%: I used NESTING Technique

I bet you that you might be wondering what is NESTING Technique. 

NESTING technique is a 7 step process to improve your overall health, and rebalance your energy production to fight-off fibromyalgia fog and fatigue.

And, here are the benefits you are going to get when you successfully implement NESTING Technique.

  • Feel refreshed with renewed energy when  you wake up in the morning
  • Physical capability to go through personal and business chores
  • Mental stamina to think creatively and positively
  • Inner peace and state of joy and happiness
  • Quality time with family and friends
  • Overall improved quality of life

In short: an overall improvement in your quality of life. 

The question is: 

If it worked for me, will it work for you?

The answer?

It depends. (Don't you hate that? But it's true.)

To understand why, it depends on your current level of overall health, and how committed you are going to be to this process. 

But don't despair,  I am confident that if you stick to it, NESTING Technique will provide you improved results. It is because this technique includes all the fundamental steps of healthy living. There is no magic bullet in this technique which will solve all of your health problems, but following this technique will be beneficial to you.

So what is NESTING Technique and how it can help with fibromyalgia fatigue?

NESTING Technique is a 7 step process of improved health. 

  1. Maintain the optimal NUTRIENT level
  2. Start EXERCISING to get your blood transport essential nutrients to your body
  3. Get adequate SLEEP to repair your damaged cell
  4. Use THERAPIES such as Massage, Yoga, Aroma, and Meditation to revitalize your senses
  5. Treat any INFECTIONS such as Candida
  6. NUMB your pain through diet and supplements which have pain reducing properties
  7. Take care of your GUT

So why go through all these efforts?

Well, I am sure that you might have already tried many other strategies and did not get the desired result. 

It is natural to be skeptic about this new strategy, but here's why this technique works so well (and why I call it NESTING).

Have you ever seen a bird which is ready to lay the eggs?

The bird has an instinct to prepare a home for the upcoming newborns in a healthy and protective environment. There are lots of things birds has to do.

Women have similar tendency to do these things when they are pregnant, and they feel to have more energy to clean and organize their home to prepare for the new baby. 

Similarly, there are lots of things we have to do to prepare our body to fight the fatigue and keep it at optimal performance level to boost the energy. 

Put very simply, implementing NESTING technique will require careful planning, and determination to stick to it before you even get off the starting line. 

But as the title of this case study suggests, I'm not only going to show you how to formulate this technique yourself. 

I'm also going to straight up GIVE it to you. 

So here it goes. 

Chapter 1:
Maintain Optimal Nutrient Level


Nutrients are essential for our well being. The nutrients play for our good health cannot be overstated. 

Before you start implementing any techniques, it is essential that you first make sure your body has all the required nutrients to function correctly. 

If your body lacks essential nutrients, then regardless of what medicines you take or a lifestyle you choose, you will not feel any better. 

nutritions

But before we begin, I want to address something regarding nutrients first. 

There is so much myth around foods we eat, and the nutrients it provides to our body that it confuses lots of people. 

Some common myths regarding food and nutrients: 

  • Eating wheat or dairy increases the weight because the body can’t process it correctly. On the contrary, if a body cannot handle it correctly, then it means food won’t be appropriately metabolized, and no-calorie will be absorbed which will result in a  weight loss rather than weight gain.
  • You should eat small meals throughout the day rather than eat more substantial meals portion. This can not be farther from the truth as body metabolism depends on the type of food we eat and the number of calories needed at a given time
  • Everyone should eat a gluten-free diet. This may be relevant to people who have either celiac disease or have gluten intolerance. For people with no such condition eating gluten-free diet means they will be deficient in casein, a protein which is good for our health
  • Eating eggs are bad for health as it raises cholesterol. This is another myth as several studies have shown that eating five to six eggs a day can provide an excellent source of protein
  • Coffee and tea are bad for health due to caffeine; however, it contains a healthy dose of antioxidants which is good for health if not consumed excessively

That is not an exhaustive list of common food myths. A good rule of thumb of what to eat is to listen to your body first. 

So what food should you eat?

Your body will tell you right away how it reacts to the food you eat. If you feel great, have a right amount of energy, and feel refreshed after eating your food, then it is right for you. 

One pitfall to avoid is to have anything in excess, and eating too much processed food such as fries. 

That being said, here are some golden rules you can follow when choosing your food. 

4 Golden Rules When Choosing Food To Eat

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    Do not eat food which contains a high amount of sugar or is over processed
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    Look for the ingredients when buying food. If it contains too many chemicals or you don't understand what it includes, then avoid eating it. 
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    Include fibre in your daily diet. Take good portion of fibre rich diet minimum once a day, and keep yourself properly hydrated.
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      Keep a tab on food you eat. If you feel bloated and tired, then it means either you ate too much, or      you should avoid eating it. 

It is irony of our modern times that most of the foods we eat are either genetically modified (GMO) or raised with a high level of pesticides and insecticides. 

Research by American Journal of Clinical Nutrition showed that fewer than 5 percent of Americans consumed recommended daily amount (RDA) of all their needed vitamins and minerals (Source).

So what does it mean to you?

This means that if you are among the 95 percent of people, then you have to supplement yourself with vitamins and minerals. However, you have to be cautious taking these supplementary vitamins and minerals as taking more than required dose may cause gas, diarrhea, or an upset stomach.

You should decrease your supplemental dose if you encounter any of those symptoms. The good news is that you do not have to get all these nutrients from supplements. 

Read More: How to Relieve Fibromyalgia Pain With Organic Foods (And No Side Effects)

Our body is very good at getting the required amount of nutrients from the food we eat, but some nutrients are either consumed more than others or are not available sufficiently in our current diets.
For people with Fibromyalgia or Chronic Fatigue Syndromes, the following supplements are beneficial.

  • Vitamin B12: Vitamin B12 is essential for the proper functioning of the brain. If your vitamin B12 level is under 540 pg/ml, then you will require the supplement or B12 injection to boost the level.
  • Iron: A shortage of Iron can cause fatigue, poor immune function, restless leg syndrome, and poor memory. Many fibromyalgia patients will recognize these as common fibromyalgia flare symptoms.  Get your iron level checked biannually and get iron supplements if in your blood test the ferritin level is below 12. A higher ferritin level, above 60, also causes of concern as it could be a sign of excess iron called hemochromatosis which if not treated can cause diabetes or liver failure.
  • Omega 3:  Fibromyalgia and CFS patients often have a low level of Omega-3. Use of fish oil supplements regularly improves the depression and inflammation symptoms. It is best to get Omega-3 naturally by eating three or four servings of fatty fish such as salmon, tuna or sardines. Don’t waste time eating fried fish as it does not contain Omega-3. If you do not eat fish, then you can supplement it by taking one tablet a day of Vectomega by EuroPharma. 
  • Magnesium: Magnesium is found to help alleviate fibromyalgia symptoms. Eating diets with a rich source of Magnesium and Magnesium supplements often provide good results. 

You Can Overcome Fibromyalgia Fatigue By Boosting Your Nutrition Level First #NESTING_Technique

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Now, boosting above vitamin level will be helpful, but we still have to address the elephant in the room. 

Which is:

Why people with fibromyalgia or CFS need more nutritional support than everyone else?

The reason lies in the way people with Fibromyalgia or CFS condition process their food. Very often, fibromyalgia causes poor bowel movements which result in the body not able to absorb essential nutrients efficiently. 

To make matter worse, the illness causes increased use of nutrients such as Vitamin B12, Magnesium, Iron, and Essential fatty acids. 

Putting all this together, in order to process food efficiently, you will have to:

Jump Start your body furnace to provide you with increased energy.

Yeah, that's for the real. 

Your body is no different than an engine of your car. To get more torque (power) to your car wheels, your car engine has to be efficient in burning the fuel and then converting it into energy. 

What goes on behind the scenes?

Do you know your body has inbuilt furnace to produce energy?

It is called mitochondria which generates energy by burning calories. Now any problem in the functioning of mitochondria disrupts the production of energy, which causes the fatigue or shortage of energy. 

Now here is the real kicker:

Studies have found that people with fibromyalgia or CFS have almost 20 percent less energy in their muscles than average, and have trouble using oxygen efficiently to produce energy. 

The mitochondrial malfunction causes: 

  • Brain Fog: Inadequate energy to the brain causes a decrease in the neurotransmitter activities in the brain which causes depression, confusion and fatigue.  
  • Increased Sensitivity: Reduction in the liver functioning decreases the body's ability to filter waste and remove toxins. This makes the body to get highly sensitive to external environments. 
  • Chronic Fatigue: It is primarily caused due to a large amount of lactic acid buildup which could not be flushed out because of low energy.
  • Irritable Bowel: Low energy causes a problem in the digestion of food in the small intestine. This results in reduced absorption of nutrients from the food. 

So you now know the importance of having a good mitochondrial function. Non-optimal functioning of mitochondria is a contributing factor for fibromyalgia and CFS person to have low energy. 

The next question is:

How to improve your mitochondrial function? 

The short and quick answer is that you have to follow a nutrition plan. You have to increase fresh foods in your diet plan, and leave less room in your diet for processed foods. 

Use of fresh fruits, meat, vegetables, legumes, fish and beans in your diet will nourish you, and will help you feel full and satisfied. Feeling full and satisfied will calm your brain and gut down. A high intake of processed food and sugar will stimulate your energy for a very short time but it will leave your crashed and burned. 

But here's the truth: To get your desired energy level, you have to first identify the critical element to the energy production. 

And it is D-Ribose. 

What is D-Ribose and How It produces the Energy?          

Let me be honest: This is not a biology research paper so I won't go in to very in-depth explaining the production of energy by the body.  But here is the thing to know.

Our body produces energy by burning fuel (molecules) called ATP (Adenosine Triphosphate).

The calories you eat has to be converted in to ATP, otherwise it will turn into fat (which you don't want). Vitamin B is used to convert these calories into ATP, and there are two components of these energy molecules called Adenine and Ribose.

We have plentiful of Adenine (vitamin B4) in our body but less amount of Ribose (as it is very slow and laborious process).

D-Ribose is a specialized form of sugar naturally found in our body. This form of sugar is different than sugar as we know such as table sugar, corn sugar or fructose. 

Our body recognized D-Ribose as a power bank, and preserves it for vital body function such as energy required by the brain, muscles, heart, and other tissues. 

In a nutshell, the amount of ATP in our tissue determines the energy available to us, and a low amount of ATP means a low energy. 

D-Ribose helps stimulate your body metabolic to convert food into ATP. 

Research published in Journal of Pharmacotherapy found that women with fibromyalgia who were experiencing profound fatigue had their energy level boosted up after three weeks of Ribose therapy. 

So the key to boosting the energy in Fibromyalgia and CFS people is to raise the level of Ribose. 

You can buy Ribose supplements over the counter medicines or order it online. You should take a dose of 5 grams three times a day for three weeks. After three weeks you can reduce it to two times a day.

Actionable Steps for Nutrition

  • Take D-ribose (such as Corvalen) 5 grams three times a day for three weeks and then gradually lower the dose to two times a day. This comes in powder form and can be added to food or drinks.
  • Take two tablets of Coenzyme Q10 with a dose of 200 mg daily to promote cellular energy function. You should take it for at least 3 months for the desired result.
  • Take vitamin D and E supplements to overcome any nutritional deficiency for two months. 

Suggested Daily Schedule of Nutrients and Food Intake. 

  • In the morning, add D-Ribose (Corvalen) in 5 grams dose into food or drink and two tablets of Coenzyme Q10
  • In the afternoon, Take one pill of vitamin D and E supplements and a scoop of Corvalen.
  • Keep yourself hydrated by drinking water. Women should drink minimum 2.7 liters, and men should drink minimum 3.7 liters of water each day.
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    Do not drink excess tea, coffee or alcohol as it removes the water from your body. If you like to drink tea or coffee, then do not drink more than 3 cups in a whole day. 
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    Reduce Sugar intake and rather than using generic sugar use plant-based natural sugar such as Stevia. Stevia is a plant-based sweetener which tastes good and is also good for your body.
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    At night time, take another 5 gm dose of Corvalen, two tablets of coenzyme Q10 and one multivitamin tablet.

Keeping your body healthy with essential nutrients is critical to have abundance of energy. 

Chapter 2:
Exercise To Get Lazy And Tired Cells To Wake Up


fibro-exercise

Let me admit that starting Exercise was the hardest part for me to overcome. 

I mean, who wants to do an exercise when you are already like you have no energy left to even stand. But can you not do exercise and still feel great?

It may be possible, but not the most effective way to do it. If you try to implement exercise routine along with your nutritional overhaul, your workout is going to feel like a slog. You maybe feel weak, out of balance and slow. This is why you should start this exercise program at least after 2 weeks in to nutritional plan. 

If you're a fitness freak and love to do exercise, then there is little chance that you might be reading this case study. But if you're like many other people with fibromyalgia or CFS condition, then exercise might be the very last thing in your action plan. 

But here is the truth:

Exercise makes you strong and increases your endurance.

High intensity exercise and new body movements creates a tiny tears in muscle fibres -that has to be rebuild. But this is a good damage as it helps the muscles to get stronger, fitter and more muscular. 

In the beginning, you might be sore and may get inflammation, but in the long run as you progress and build your stamina, the inflammation decreases and cell repair process speeds up. 

So does it mean you should get up and start doing exercise?

I am sure that would be the suggestion you might be getting from everyone else, and I had got same suggestion. But it is far easier said than done. 

It's not that Fibromyalgia or CFS people are lazy, and like to sit down on the couch and stuff chips all time. More than anything, they have deep desire to be able to lead an active life, but pain and inflammation makes them render unable to do anything else. 

Even when they force themselves to start doing exercise, they get hit with "Post-Exertional Malaise (PEM)". 

PEM causes the person to be bedridden for several days after exercise, and studies have shown PEM to be more frequent in people with fibromyalgia condition (Source). 

For Most time, the problem is perception. 

As human beings, we're bad at over-estimating ourselves. We tend to think that when we are doing exercise, then we got to push to the limit on very first day. "No Pain, No Gain", this is what goes on their head when they are cruising on their treadmill. 

But here is the thing, there is no doubt that exercise has benefits, but you have to find a way to start doing it without getting in to PEM. 

So how to handle fibromyalgia and exercise intolerance?

First, you need to understand how the body recovers after exercise. Exercise causes the body to burn fuel to give energy to muscles to keep you moving. 

Man Doing Light Exercise

Exercise helps you with relaxing tense muscles

After some time the energy gets depleted, and you get tired. Now, how sooner or later that will happen depends on your overall fitness level or any pre-existing condition such as fibromyalgia or CFS. 

The body has to recover that depleted energy level, and it may take a while. If you push yourself too soon without full recover, then you will get in to PEM stage, and you don't want to do that. 

This is why you have to optimize your nutrient level first, before you get into exercise. 

So what are the fibromyalgia exercise guidelines?

Start by recognizing your body's limitations. You don't have to jump right into jogging routine or head to the local gym to lift weights. Instead, do what your body can do without pushing it too far. If you can do a little walk for 10 minutes, or stretch your body a little bit, then that should be the baseline of your exercise. 

All of this means that when you start exercise, the more is less. Don't push for the duration but aim to start the exercise without tiring your body down. If are highly stiff, then start by moving your body into a warm-water pool, and start getting your body back into walking mode. 

The upward lifting water pressure will absorb the shock of moving your body, and it will provide you extra help with movements. 

Depending how long you exercise, and at what intensity, you may see the progress gradually. Keep track of your progress and do not push yourself too fast too soon. Regardless of your fitness level, keep yourself in the pain-free zone. 

Do not give up on your exercise routine, and DO NOT OVER DO IT. 

In the beginning, stay in the pain-free zone and do not push yourself to get into PEM. By conditioning your body gradually, along with supply of good nutrients, your body will have all the stuff it needs to do its job of making you fitter, stronger, and better. 

So what type of exercise is best for fibromyalgia?  

Some tips for fibromyalgia exercise program.

If you're tired of being slave to the fibromyalgia, here are some ways to start breaking free. 

Fibromyalgia exercise guidelines for beginners

  • Start doing light exercise at first such as usual paced walking. If you get tired quickly, then it means you have to lower down your exercise level or intensity. Do not push yourself to get too tired where it starts to get hurt.
  • If walking is hard to do in the beginning, then get into a warm-water pool and start moving your body there. Limit your exercise time, so it does not make you feel too tired, and you can continue it next day.
  • Wear right size shoe and have shock absorbing shoe insoles to absorb the body weight so that you can be gentle on your knees. 
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    Start walking for 5 minutes or walk as much as you can without feeling pain. Gradually start increasing the duration of your walk. If you feel worse next day, then cut down your walking time to the previous level. Keep it there for 2-3 days till you build up some stamina to increase the exercise intensity. 
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    You will find that after 5-6 weeks your energy level improved and you can walk far longer than you initially started.
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     You can also buy a pedometer to keep count of steps. An extra fifty steps a day increase will improve the distance you walk every day.
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    If it is possible, then walk outside in the morning when the sun is up. Many Fibromyalgia and CFS people have a deficiency in vitamin D which helps with the immune function and other illness. Walk in the morning sunlight will boost the level of vitamin D.
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    Keep your clothing comfortable while walking and make sure it absorbs the sweat as cold breeze may cause muscles to tighten up.

Reminder: the Most critical point when starting exercise is not to overdo it. 

Read More: Easy Exercises Which You Can Do At Home To Get Relief From Fibromyalgia

Chapter 3:
Sleep Well To Feel Well


fibro-sleep

Sleep is vital for our overall well-being. Sleep not only provide the much needed mental rest, but this is the time when body starts repairing the damaged cells. 

Everyone should be getting at least eight to ten hours of sleep. But stress and modern-day distractions such as TV and smartphones make people sleep less than five to six hours. It is less than the required amount of sleep. 

Studies have shown that short sleep duration may result in the obesity. 

Unfortunately, fibromyalgia and sleep deprivation is very common in many people. Many people wonder, how to sleep with fibromyalgia pain, which makes you wonder if it is even possible. 

But before we address fibromyalgia and sleep paralysis, we need to understand why is sleep essential, and is there a connection between sleep apnea and fibromyalgia. 

  • Sleep helps stimulate the growth hormone production. These hormone helps in building the muscle and decreasing fat. 
  • Sleep helps the body to repair the damaged tissues, and flush out the beyond the repair tissues.
  • Sleep helps with the weight regulation as it produces the hormone leptin. Leptin helps to suppress the appetite. In addition, being overweight increases the chance of being tired and fatigued most of the time. 
  • Sleep helps with the immune function, and fibromyalgia often causes abnormalities in the immune system.

You can't compensate if you fall off from the sleep wagon. 

That literally mean, you can not compensate sleep deprivation. For example, if you do not sleep for a longer duration, then you cannot just sleep extra to offset that. 

You need to develop good sleep habits, and be consistent about your sleep habits. 

Recognizing how your sleep habits - even "bad habits" like drinking coffee or alcohol at bed time - can be a starting point for a good sleep. 

Like anything else in life, it won't be easy. In our daily life, we get thrown so many things at us that, often time, we spend the countless sleepless nights trying to figure things out. 

Even innocuous things such as watching your favourite late night TV show may make you fall sleep very late.

So what can you do for fibromyalgia and sleep deprivation?

First, you have to develop some good sleep habits, and do your best to maintain the sleep routine. Secondly, if you have sleep problem, then identify the cause of your poor sleep. 

Is it because of stress, aging, new job, getting too much light late at night, hormonal changes, jet lag, and so on. Maintaining optimal nutritional level, and exercise will help you get good sleep.

Things Not To Do For Good Sleep

  • Do not eat or drink very late at night
  • Do not drink coffee or tea after 5 pm.
  • Do not bring work into your bed.
  • Do not drink alcohol at night (or use in very moderate quantity if you must).
  • Do not argue with your partner or discuss any stressful situation at a bedtime. 
  • Do not listen to loud music (it is better to avoid headphone or earphone for listening music at bedtime)
  • Do not overthink or keep your brain engaged. Control your thoughts and focus mind toward emptiness.
  • Do not drink too much fluid at least 2 hours before bedtime otherwise you have to wake up at midnight to relieve yourself frequently.

Things To Do For Good Sleep

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    Keep your bedroom environment dark and comfortable. 
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    Your bedroom should be clutter free and use dim light to condition your brain that it is night time.
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    Make a checklist of things to do next day before you go to bed as it will avoid you keep worrying at nights
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    Talk to your partner about things which makes both of you feel good at night.
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    If your partner snores then get a good pair of earplugs. Try using the wax earplugs as it molds into the shape of your ear and provides maximum noise blocking. 
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    Keep yourself full before going to bed because if you are hungry, you won't be able to sleep well. 
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    Eat healthy and light food, not greasy and heavy meat, for supper as it will keep your digestion healthy and you will not feel bloated while you sleep. 

Fibromyalgia and Sleep medications: Can't that be cure-all for all the sleep trouble?

Sleeping pills are only recommended in extreme case of insomnia, and that is also for a minimum duration of time. It is because the sleeping pills may cause dependency, and often it has several side effects such as depression and anxiety. 

Woman-Tired-Sleeping-At-Desk

For some people, excess dose of sleeping pill can result in permanent brain damage or even death. I would recommend not to take any prescription or over the counter sleeping pills, but make a change in your diet and lifestyle to achieve long-lasting natural and refreshing sleep. 

With regular exercise, eating healthy diet, and managing your stress will help you improve sleep better.

The following infographic illustrates the benefits of good sleep. (Click on Image for full infographic)

fibro-sleep

Source: Precision Nutrition

I recommend taking these natural products which will help you with your sleep.

Wild Lettuce

Wild Lettuce leaves have sedative properties which induces sleep, calm anxiety, and eases the pain. Often fibromyalgia causes restless leg syndrome and wild lettuce helps to reduce it. 

Recommended Dose:  25 to 125 milligrams at bedtime.

Tryptophan

Tryptophan, an amino acid, helps relax the brain and plays an essential role in the synthesis of melatonin and serotonin hormones which help us with mood and controls stress. 

Tryptophan is found in foods such as whole grain oats, corn, banana, potatoes, grass fed beef or lamb, brown rice, nuts or quinoa. Use of tryptophan with cherry juice provides both relaxing sleep and have antioxidants which has healing properties. 

Recommended Dose:  100 - 200 milligrams at bedtime. 

Passion Flower

Passion Flower is a  herb commonly found in South America and has calming properties and pain-reducing benefits. It takes around 15-20 minutes to have any desired effect, and you do not buildup any tolerance toward it. 

Recommended Dose: 95 - 355 milligram at bedtime.

Magnesium

Magnesium has healing properties to relax the muscles, and it helps in maintaining a healthy heartbeat to support cardiovascular fitness. Magnesium's metabolic boosting properties provide more energy and fine tune the nerve function. 

You can have a good source of Magnesium from foods such as Spinach, Almonds, Cashews, and Peanuts. You should take magnesium supplements to overcome any deficiency.

Recommended Dose: 75 - 200 milligrams at bedtime.

Suntheanine

Suntheanine contains a protein called Theanine which provides stress relief, improves sleep, and increases mental clarity and focus. 

Recommended Dose: 50 - 200 milligrams at bedtime. 

You don't have to use all of the above products to get good sleep, but you can choose which one provides you the most benefit. 

Another thing you have to do is to consult with your doctor to determine if you have sleep apnea or restless leg syndrome (RLS).

It is very common to have obstructive sleep apnea in fibromyalgia patients and sometimes it may cause sleep apnea complications. It reduces the overall sleep quality and the poor sleep results in the low energy and fatigue for the rest of the day. 

So.. what is Sleep Apnea and what is an effective sleep apnea treatment?

Sleep apnea is a medical condition in which you repeatedly stop breathing during the night. 

There are three (3) types of sleep apnea:

  • Obstructive Sleep Apnea (OSA): It is caused by the partial or complete blockage of windpipe during sleep which makes the person wake up to breath. 
  • Central Sleep Apnea (CSA): In this, the brain temporarily fails to send the proper signal to muscles which control breathing. 
  • Complex Sleep Apnea: It is a combination of both obstructive sleep apnea and central sleep apnea condition. Many fibromyalgia and CFS people have this characteristic.

You might be asking, " Do I have a sleep Apnea"?

The quick answer is - you may, or you may not. But if you have a fibromyalgia or CFS then there is higher chance that you might some mild to severe sleep apnea. You have to consult with your doctor to perform a test to determine the type of sleep apnea you may have. 

You can do home sleep apnea test where the doctor provides you with an instrument which monitors your breathing and heart rate, and you sleep with it for a night or two. The breathing and heart rate data is recorded in the chip which is then analyzed by a sleep specialist to determine if there is any sleep apnea signs. 

What causes sleep apnea?

The leading cause of sleep apnea is being overweight. The fat deposits on the tissue surround your neck which causes it to compress the windpipes which carries air into the lungs.

Next question in your mind will be, "how to get deep sleep with fibromyalgia"?

The medical treatment for sleep apnea is to wear a sleep apnea device called continuous positive airway pressure (CPAP). This is a mask which you put over your nose and face while sleeping. The mask is then attached to a flow generator machine to control the air pressure. 

sleep-apnea

The increase in the pressure on your throat keeps your airways open. However, use of CPAP is awkward, and many people are not comfortable wearing this mask while sleeping. 

Now if you do not want to go through CPAP router, then you can practice sleeping on your stomach or on your side. But once you are fall asleep, it is hard to consciously keep yourself on your side or onto your stomach. 

One strategy you can easily implement is through the use of tennis ball. In this, you sew a tennis ball into the back of your t-shirt which makes lying on the back uncomfortable, and it forces you to roll on your side or stomach without waking you. 

You can also buy Stop Snoring T-shirt, if you do not want to sew it yourself. 

Fibromyalgia and Restless Leg Syndrome: Is Restless Leg Syndrome a Real Thing?

Over one-third or more people with Fibromyalgia condition may experience Restless Leg Syndrome (RLS). RLS is a common cause of pain in the legs, and this pain eases away with continuous motion of your leg. Several studies have shown that fibromyalgia causes restless leg. If you have this condition then either you or your partner (most likely) may have noticed you periodically moving your leg in a bed. 

Many people think that it is just a habit and doubt if restless leg syndrome a real thing. For a starter, it is as real as any other conditions can be. The characteristic of throbbing, pulling, and other unpleasant sensations in leg causes a large urge to consistently move your leg. 

This is a huge inconvenience to you as well as your partner to have a good sleep. Since fibromyalgia affects more women than men, women are also more likely to develop restless leg syndrome than me. The restless leg syndrome occur primarily at night when either you are getting ready for the bed or relaxing. It hugely interferes which the sleep which makes it major contributing factor for sleep apnea. 

Some people are call it Periodic Leg Movement Disorder of Sleep (PLMD), but most well known name is Restless Leg Syndrome (RLS). There is still more research needs to be done, but many expert suggest it to be a culmination of several factors such as: 

  • Reduction of dopamine in the brain, 
  • Iron and Vitamin B12 Deficiency,
  • Nerve injuries, and
  • Hypothyroidism.

So.. what are the Restless Leg Syndrome treatment?

Many natural remedies suggested above, and supplements can help control this order. But you can get the most effective results by controlling your blood iron level. 

The optimal iron in the blood, as determined by ferritin blood test, should be over 60 ng/ml. You can take iron supplements that have 30 to 60 milligrams of iron and 100 milligrams of Vitamin C. The vitamin C helps to absorb the iron in the body. 

Taking iron supplements have some common side effects such as upset stomach or constipation. If that happens, you can either take iron supplements at empty stomach or take it at alternate day. 

Sleep Apnea Treatment for Fibromyalgia and RLS

  • Try to get minimum eight to nine hours of undisturbed sleep regularly.
  • Keep your bedroom dark and clutter free to have a relaxed environment to rest.
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    Don't eat heavy meals at least two hours before sleep.
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     Don't drink coffee or tea after 5 pm.
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    Eat healthy foods such as green vegetables, spinach, whole wheat buns, and nuts which contain essential nutrients and have relaxing ingredients.
  • Take vitamin B12 and vitamin D supplements
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    Get your ferritin blood test done and bring back your iron level to optimal 60 ng/ml
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    If you are on prescription sleeping pills, then ask your doctor to get you off as soon as possible, so you do not develop dependency or have other side effects.
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    Recognize if you have sleep apnea or RLS and follow the above suggestions for refreshing and restful sleep.
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    Maintain active, healthy lifestyle, and try to keep away from stress as it triggers fibromyalgia symptoms. 

Chapter 4:
Energy Envelope With Therapies


There is one thing which I always like to do is to increase the chance of success in my life. 

If you have a specific health problem related with fibromyalgia fatigue then don't leave anything on chance, and do everything possible to get the most favourable results. 

Alternative therapies such as Massage, Aroma, Meditation and Yoga to get the most beneficial results. 

PAIN.... the dreaded sensation which every fibromyalgia and CFS person can relate with. The overwhelming pain drains their body down, and this discomfort causes them to not have a proper rest. You have to try alternative treatments to get relief from the pain including some common home remedies for fibromyalgia flares. 

In this section, I will talk about some common alternative techniques which helped me with controlling my fibromyalgia flares and improved my energy. 

Fibromyalgia and Massage Therapy

Contrary to popular belief, the massage therapy does not directly increase the energy level. However, a good massage stimulated your nerves and opens the blocked energy path which makes you feel better in the end. 

So how does Massage and Fibromyalgia therapy works?

When you massage your body, it stimulates your nerves and increases the blood circulation. This repeated nerve stimulation triggers the brain which subsequently reduces the pain and improves the sleep. 

When these effects are combined together, it makes you feel to have more energy and less fatigues. But another questions is, can you have a massage if you have fibromyalgia?

The answers is "Yes". 

There are different types of massage but people with fibromyalgia or CFS condition the Swedish and Deep tissues massage found to be the most beneficial. 

Massage Improves Your Blood circulation and unblock the energy flow

The trick is to improve the blood circulation in the body by unblocking nerves and relax the stressed and tensed out muscles. The Swedish massage involves long gliding strokes which improves the circulation and stimulates the nerves. The Deep tissue massage uses the friction to loosen the muscle fibres which often get stick together and unable to move. 

The slow deep stroke and pin-and-stretch massage technique lengthen and stretch the muscle fibres which release these muscles from stress and increases the flexibility. 

So, how can you decide which massage to undergo?

If you have trouble sleeping and are under high stress and pain, then you should get Swedish massage. If you have pain and tensed muscles then you should get Deep tissue massage. 

Many massage practitioners perform a combination of both these techniques, but it will be more beneficial to get each massage type fully to maximize the benefits. 

Keep in mind that to achieve a long term benefit you might have to do at least 5 or 6 massage sessions. It takes sometime to looses the muscles and to stimulate the nerves. 

When you get it done for the first time, you will be sore all over your body. However, it will go away after two or three days, and then you should go for the next session. Massage alone will not give you a higher level of energy, but when you combine it with other NESTING techniques, it will be supplemental to the more energy. 

Fibromyalgia and Aromatherapy

Aromatherapy is becoming very popular these days among fibromyalgia and CFS community. It involves the use of your olfactory glands to provide a sense of calm and relaxation. Most common these days are the use of essential oils which has intense aromatic fragrance. 

Be aware that there are several synthetic essential oils which contain dilutive oils and do not provide the most beneficial results. Several studies have supported that essential oils have pain relief effects

Lavender essential oil is an excellent example which has higher potency to relieve pain. Women are more affected by fibromyalgia than men, and mensural cramps in women is one of the top source of pain which gets worse with fibromyalgia condition. Studies have shown that applying or inhaling lavender oil help with inflammation and mensural cramps. 

Top 5 Essential Oils For Pain Relief and Relaxation

  • Peppermint
  • Lavender
  • Frankincense
  • Lemon
  • Juniper

You can use these essential oils in either diffuser or add it in hot water. You can also mix it with salts or sesame oil and drop it in a bathtub. Many people successfully use it to massage the pain centric part of their body and got relief from the pain. 

Read more: The Top Essential Oils for Fibromyalgia Pain Relief

Meditation: Control Your Mind For Relaxation

New researches have found that Fibromyalgia and CFS patients to have a higher sensitivity to the non-painful stimulants than the average healthy person. This is one of the primary reason you may be highly sensitive to the external stimulants such as light and noise and find it discomforting going out. 

Your brain's amplification of sensory stimulants causes you to have difficulty paying attention or remembering things which many people know as fibro fog. Now here is the kicker. 

Meditation is the most under-utilized technique to control your mind. it is far more common in Eastern countries than in the west where still many people rely on prescription medications to get any relief. If you are serious about getting more energy and overcome your fibromyalgia or CFS symptoms, then you need to give meditation a shot. 

While prescription medications may provide quick relief but often these medicines have side effects which develop several other symptoms. On the other hand, meditation has no side effect and can be highly beneficial in relaxing your body and control your brain. 

Some of the benefits of meditation are: 

  • Improved cardiovascular fitness
  • Lower blood pressure
  • Fewer mood swings
  • A decrease in hyper-stimulated nervous system
  • A drop in depression and anxiety due to increased Serotonin level
  • A sense of calmness and ease

In the beginning of your meditation process, controlling your mind and sit still for short duration of time will be hardest step. But you will get better as you deliberately focus on controlling your thoughts and not to let your mind wander off. You don't have to do it alone. Look for your local meditation community which you can join and learn to apply the correct technique for meditation. If you do not like to do group meditation, then you can also watch several meditation videos at home and the same benefit without going outside. 

Yoga for Fibromyalgia

It should be no surprise to see yoga as one of the most effective to fight off fatigue. Yoga has several benefits as it improves the sleep, relieves stress and anxiety, and makes your overall health to be better. 

When I initially heard about it, I scoffed it off as something which has no merit. But when my fibromyalgia fatigue turned from bad to worse, I decided to give it a try, and I am glad that I did that. Because what Yoga did to my body was completely unexpected. 

On the insistence of one of my friend, who was fitness aficionado, I decided to join the Yoga boot camp. Initially, I had difficulty moving my body as I was super stiff. It was embarrassing to see that I can't even fold my legs to sit on the ground. 

Then the instructor put me on the basic poses to improve my flexibility and I worked on the stretching exercises. Gradually, I found much improvements in term of the flexibility of my body and I was able to do yoga poses which I couldn't even dream of doing it a month earlier. 

After executing "The NESTING Technique" to regain my energy level, I am still doing yoga three to four times a week keep my body flexible. I keep it in between 20 to 40 minutes each session. The reason Yoga works so well for fibromyalgia is that it does not require you to lift any extra weight or put much stress on your body. 

You make different body postures which stimulates the nerves, and then you unlock the stuck energy block in your spine. The combination of breathing and body movements moves the circulatory system which awakens your nervous system. 

Most importantly, yoga not only makes you feel better, but it also brings new life into the body. 

Actionable Steps for Therapies

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    Consult with a Massage therapist and identify the type of massage which works best for you. I will suggest going for at least four to five sessions to see any long-lasting effect
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    Buy essential oil and diffuser which I found helped me with my pain and made me sleep better. Some people are allergic to particular fragrance so be careful to choose which essential oil you want to purchase. Before you buy, check the ingredients and purchase those oils which are not heavily diluted with additives. Otherwise, you won’t get much benefit
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    Join the meditation group or start of your own by starting 15 minutes a most in the beginning, and as you master the technique and are able to sit for longer duration without discomfort and are able to control your mind, then you can gradually increase the length
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    Last, give yoga a try. You will be able to see the direct result in less amount of time

Although I applied all four therapies on my own journey to fight off fatigue, you can use what works best for you. 

Important Note: If you can not do all of these therapies then the easiest one you can do is to get the essential oil and consult with massage therapist as it will provide you the maximum benefit with the least amount of effort on your part. 

Chapter 5:
Infection: Fight Off Energy Sucking Invaders


I bet you that you might not have thought infection as one of the possible cause of fibromyalgia fatigue. 

Neither did I. 

But when I researched my own cause of fatigue, I found that infection is not very obvious cause of the fatigue. 

We are not talking here about severe body infection which can only be treated by taking strong antibiotics, but infection caused due to overgrowth of year or Candida. 

This is more relevant in fibromyalgia or CFS condition which in itself is not directly linked to any infectious disease.

Fibro-Infection

Modern day processed and unprocessed foods contain an excess amount of sugar, and with the increased use of antibiotics, the yeast overgrowth is becoming very common. To make a matter worse, often fibromyalgia and CFS patients have some type of immune dysfunction which results in overgrowth of a kind of yeast known as Candida. 

The use of antibiotics makes the Fibromyalgia and Yeast infections to become problematic.  The antibiotics kills the right and healthy bacteria which lives in our intestine to digest the food, and it allows the overgrowth of Candida. The downside of this fungal overgrowth is that it suppresses the body's immune function and causes the leaky gut syndrome. 

Yes, the leaky gut syndrome. 

If you haven't heard it before then it causes the food to remain undigested which results in the body to be not able to extract essential nutrients as mentioned in step #1. It increases the risk of food allergies and immune system overactivity. 

Candida Symptoms list: 

  • Increase in the irritable bowel syndrome such as gas, bloating, diarrhea, and constipation. 
  • Chronic nasal congestion or sinusitis.

Unfortunately, not many medical practitioners are able to correctly identify the cause of fibro fatigue which results in often misdiagnosis and useless treatments with no result. 

So how can you cure candida naturally and permanently?

Fortunately for us, the problem is not as daunting as it appears. You can control your candida overgrowth by applying a combination of dietary change, using natural remedies and in extreme cases getting prescription medications. 

You have to balance your immune system to fight off the infection and in that way you don't have to rely on prescription antibiotics medicines which also harms the good gut bacteria. Once I understood how antibacterial medicines caused more harm that good, I looked in to ways to treat infections without relying on antibiotics. 

In this case, the old saying, "Prevention is better than cure" can't be further from the truth. You can avoid getting sick by following a healthy lifestyle and eating foods which boost your immune system. 

Actionable Steps To Fight Off Infection

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    Completely stop any food product which contains artificial or concentrated sugar such as soft drinks, sweetened fruit juice, candy, or honey (Soft drink is the big one). Use Stevia as a substitute for sugar for sweetener
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    Boost your healthy gut bacteria (more on this later) to suppress candida. Use of probiotics can be helpful
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    Use prescription medicine such as Diflucan at a dose of 200 milligrams a day for six to twelve week in yeast overgrowth is out of control
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    Candida cleanse capsule contain Anti-fungal, Enzymes and Probiotics and comes in two months supply to ensure that you have internal balance with healthy gut bacteria

If you get any sign or symptoms of having an infection, then try to following strategy. 

  • Increase the intake of Vitamin C (take 1,000 milligrams of vitamin C a day)
  • Take 20-milligram Zinc Acetate Lozenge four times a day to boost your immune system
  • Start drinking plenty of plain water to flush out toxins out of your system
  • Avoid caffeine or alcoholic beverage and substitute it with herbal tea

Following the above strategies should be enough to control your year growth, but if there is recurrence of yeast overgrowth symptoms such as irritable bowel movements, gas, bloating, constipation, vaginal year or mouth sores then repeat the yeast treatment. 

So is that the only Yeast infection you have to worry about?

Unfortunately no. 

You have to first identify if your fatigue is due to triggering of fibromyalgia flares or is it due to some other infections such as Lyme disease or even Lupus. 

Diagnosis of autoimmune illness such as Lupus is often hard to come by but consult with your doctor about the possibility if your condition does not improve after applying "NESTING Therapy".

Chapter 6:
Numb Pain: Become Pain-Free Jedi


Let me ask you a question. 

Can you do or think anything else if someone keeps pinching a sharp needle in your arm?

I'm sure the answer will be a resounding "NO". 

If you have to deal with consistent pain either due to fibromyalgia flare, muscle spasm, headache or anything else, it will be very hard to have any energy left to do anything else. 

So how can you address this problem?

Did you say, take a prescription pain killer?

Well, it depends. The pain killer is a short-term solution and for abundant energy you have to find a long-term solution. 

Lets read on to find the long-lasting solution to a pain. 

PAIN.... thinking about is pain in itself. But unfortunately you with fibromyalgia condition have to deal with it every single day. 

So what can you do to get relief from constant chronic pain and how can you numb it?

Well, here is the good and bad news. 

The good news is that there are ways you can handle your chronic pain for a long-term and get relief from the pain. But the bad news is that it is not going to be a quick fix solution. 

It is unfortunate that many people who suffer from fibromyalgia or CFS have their physicians prescribe them pain killers without adequately addressing the root cause of the pain and possible side-effects these painkillers may cause. 

Cymbalta, Lyrcia, and Savella are the FDA approved medications prescribed in fibromyalgia condition. However, these medications often have side effects such as headache, nausea, dizziness, and high blood pressure. I have tried all these medications by myself and found that although I got relief from one symptom, it causes other problems which I did not have before. 

But lets not despair. 

You don't have to reply on these side effect producing pain medications. By following the process which I am going to explain you, you can live your life pain free with no side effects. 

Change what you eat, change your pain perception in the brain.

Let's be honest with ourselves. Our ancestors did not have these pain killers couple of centuries ago to get relief from their chronic pain conditions. So how they treat themselves?

The answer is in the use of natural herbal remedies to get relief from pain. 

Here are some natural herbs which have inherent pain relieving properties that you can take it without having any long-term side effects. 

  • Turmeric: It is widely known for its medicinal purposes, and many Indian and Chinese medications use it to relieve pain from arthritis, heartburn and reduce inflammation
  • Willow Bark: It is bark from the several varieties of willow trees and has medicinal properties same as aspirin without any side effect of aspirin. If you have chronic back pain then use of willow bark is more effective than Motrin and it does not cause any stomach irritation
  • Ginger: Ginger extracts are found to be useful in joint and muscle pain due to the presence of phytochemical which provided relief from arthritis
  • pagelines
     DL-Phenylalanine (DLPA): It is an amino acid that naturally boosts endorphins and dopamine which has pain relieving properties of your body. Some excellent natural source of DLPA are avocados, banana, sesame seeds, peanuts, and cheese

Now you don't have to eat all of the above to get the desired benefits (but you may if you want), many herbal supplements come in the pre-mixed formula with a good measure of the required dose. 

You should take one or two tablets of these herbal supplements three times a day. You could get relief from the pain in between 30 to 60 minutes. But if you have a chronic pain condition, then it could take up to six to seven weeks to see long-lasting results. 

For chronic pain, try the following solutions based on your pain type.

Actionable Steps To Numb Your Pain

  • Nerve Pain: Take lipoic acid 300 milligrams twice a day with vitamin B supplements
  • plus-circle
    Headache: If your headache is primarily due to migraine then use of Petadolex (100 milligrams every two hours until a headache is gone), and magnesium can provide relief, but it can take up to four to five weeks to show any positive benefit. You should also explore the cause of migraines and get examined if it is due to any food allergies.
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    Carpal Tunnel Syndrome: It causes the pain, numbness, and tingling that occurs in the limb. This condition is most often treated with surgery, but you can avoid surgery altogether by taking vitamin B6 supplement (200 milligrams daily) and wearing a night time splint for six weeks.
  • plus-circle
    General Body Pain: Fibromyalgia causes pain in the muscles primarily due to tightness and stiffness. These stiffness are more prevalent at tender points of fibromyalgia patients, which is ironically how you diagnose fibromyalgia as well. You can loosen these tight muscles through massage therapy, acupuncture, or  doing light exercise. 

You can also try prescription pain creams and lotions which virtually have no side effects for small localized area pain such as tendinitis or neuropathy. 

So there are at step#6 of "NESTING Technique" to numb your pain. A combination of good sleep and use of natural and prescription pain treatment can provide prolonged and sustained pain relief. This way you can boost your overall energy level and overcome fibro fatigue. 

Chapter 7:
Gut: The Source of Healthy Living or Hellish Living (You Chose)


I'm sure the only time you thought about your gut was when either you had a stomach ache or suffered from irritable bowel syndrome. 

But gut is the place which can make or break your life. Keeping your gut functional can help you not only to avoid several other health-related issues but also to process food effectively.

We already talked about Candida, the type of yeast whose overgrowth in the gut can create havoc in your pain-free life and a principal source of fatigue. 

We will explore here how to keep your gut healthy for refreshing and energetic lifestyle.

Fibro-Gut

A healthy gut keeps the digestive system run at optimal pace to process nutrients from the food you eat. 

But here is a kicker. 

Many people think all kinds of bacteria are harmful. And I do not blame them as we are often taught that bacteria are harmful and we should be clean to not get sick. But it is very rarely we talk about the good gut bacteria which actually help us to digest the food, boost our immune system and have a positive benefit to other aspects of our health. 

Lets understand what is the gut microbiome and how it keep us healthy?

Inside your body, you have trillions of bacteria, fungi, viruses and microbes and the majority of them live in our intestine and on our skin. Without the help of these useful bacteria, you won't be able to digest milk, break down fiber which helps prevent weight gain, control heart disease, reduces the risk of cancer and the chance of having diabetes. 

Several studies have found that gut mircobiome help promote the healthy HDL cholesterol and triglycerides. The most significant impact of gut mircrobiome is to help control blood sugar level and reduce the risk of diabetes.

Researchers have found evidence that the quantity and diversity of microbiome dropped dramatically before people get diagnosed with type 1 diabetes. Now you might be thinking if gut bacteria are so important then how can I keep them healthy and diverse. 

Here is a brief video about how the food you eat affects your gut. 

So here is the bottom line to have a healthy gut. 

The gut microbiomes are essential for your healthy life. A healthy gut helps your body to absorb all the essential nutrients and provides calories which have to be converted into ATP (energy molecules) not to feel fatigued and tired. 

The unhealthy gut contributes to several other problems which are more worrisome than being fatigued. Whenever you get a chance, take you and your family members to walk into nature and get exposed to natural flora and fauna as it gives you the opportunity to interact with different types of bacteria that will strengthen your immune system. 

4 Easy ways to keep your gut healthy

  • Eat healthy balanced diet: This should be a no-brainer as eating a healthy balanced diet not only help with sustaining diverse microbiome, but it also reduces the risk of getting a nutritional deficiency. Including beans, fruits, vegetables, and high fiber food such as spinach can help promote the healthy gut
  • Include Probiotic food in diet: Probiotics are part of good bacteria family which allows you to process nutrients from the food you eat and protects you from getting sick. Probiotics are very sensitive, and use of antibiotics, sugar, stress or even tap water can disturb the balance in our body. You should be eating food which has a rich source of probiotics such as Kefir, Kimchi, Kvass, Cheese, and Tempeh. You may also take Daily Body Restore Probiotic two tablets twice a day to help grow the probiotic bacteria in your gut
  • Eat food which has a high dose of polyphonies: You will love this one as polyphenols are plant-based compound generally found in green tea, olive oil, dark chocolates and in red wine
  • Take antibiotics only when absolutely necessary: Here is the truth about antibiotics, it does not distinguish good or harmful bacteria. When taken it kills all the bacteria whether it is present in the gut or other parts of the body. As a side effect, it contributes to the weight gain and generates the risk of antibiotic resistance

So there you have it. The 7 step "NESTING Technique" which helped me boost by energy level by 115% in just 12 weeks. 

Bonus Chapter:
Quick Tips To Boost Your Energy


In this chapter I'll tell you a few quick ways you can boost your energy. 

Fibro-Bonus

If you have work deadline looming up and you are feeling completely out of energy then we have Top 10 techniques to bring you back in the high energy level. 

blueberries
  1. Take a Nap: Sleep is an excellent way to recover your energy. A 30 minute power nap at a quite place is enough to restore your energy. Don't sleep more than 30 minutes as it will make you mentally more exhausted.
  2. Use Adaptogenic Herb: Adaptogenic herbs help restore the body's natural ability to handle stress and controls the way hormones respond to stress. Daily use of herbs like Rhodiola, Licorice root, Ashwagandha, and Ginseng can help manage your stress. 
  3. Chia Seed: Chia seeds contain high dose of essential fatty acids (omega-3 and omega-6) which helps control adrenal fatigue and inflammation.
  4. Reduce Carb: A heavy carb dose such as rice, cookies, white breads, soft drinks, and pastas provide you with the quick energy but then crashes you fast. The spike in blood sugar level makes you feel fatigued in the long run. Rather eat blueberries which has ample antioxidants which helps body to get rid of energy killing free radicals. 
  5. Drink Water: Water helps to clean your system and get rid of toxins. Water is essential for the normal functioning of your body and dehydration can have life threatening consequences. Drink plenty of water to feel refreshed. 
  6. Walk in Sunlight: Walking few minutes in sunlight can enhance your mood, boost your memory and keeps you alert.
  7. Avoid stress: Stress causes the release of hormones which depletes your energy. Listen to calm music, talk to family and friends, and get away from the source of stress and come back later to deal with the stress source. 
  8. Avoid smoking: Smoking increases your heart rate and harmful content in the cigarettes causes restlessness. It also reduces the quality of sleep due to nicotine withdrawal at night. 
  9. Organize work: Don't get overwhelmed with work load. If you have too much work load then you can't finish it efficiently and may increase your stress. Learn how to prioritize work and try to get it done in chunks. 
  10. Keep fun in life: At last don't make your day routine boring as it will reduce the enthusiasm to get anything done. Keep your serotonin level high by doing something which makes you feel excited. 

​Now It's Your Turn


So that's how I almost more than doubled my energy in 12 weeks. 

I will admit that it was not easy to go through everything in my first attempt but it was worthwhile. 

Now I want t turn it over to you: Are you going to implement the NESTING Technique to get your energy and reduce fibromyalgia flares?

If you liked this post then subscribe to our facebook group and share with your friends. 

For any suggestion or question please let me a comment below. 

Have a Healthy Life. 

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