Along with my supplements, prescription medications, and the low oxalate diet, I've found there are many day to day lifestyle changes that can help reduce fibromyalgia and vulvodynia symptoms. Of course, every person with fibromyalgia and/or vulvodynia will have different symptoms and responses. These are just some suggestions that have worked for me.
Go to tips for:
fibromyalgia vulvodynia any chronic pain condition Please read this DISCLAIMER.
For Fibromyalgia...
Find support! There may be a support group in your area. There are also many sources for support online, like the alt.med.fibromyalgia newsgroup.
If you have problems with mouth and gum sores, try Biotene toothpaste or another toothpaste that does NOT contain sodium lauryl sulfate. Biotene toothpaste and mouthwash are also helpful for dry mouth associated with tricyclic antidepressant use. You will notice the difference within days.
Take Thayers Slippery Elm Throat Lozenges (available in some health food stores) to soothe a sore throat.
Use an oatmeal soap such as Sappo Hill Natural Oatmeal (available in some health food stores) for relief of itchy skin.
For a cheap, reusable hot pack, fill a sock with rice and sew or iron the top together with fusing tape. Heat in the microwave for 1-3 minutes and drape the sock over painful muscles.
Experiment with different pillows such as cervical rolls or pillows filled with barley husks. More support during sleep can decrease neck pain.
Don't take narcotics or NSAIDs such as ibuprofen or aspirin in the evening and avoid caffeine and alcohol as much as possible. They all reduce the quality of sleep.
Sleep is of the up most importance. Besides prescription medications, many people find relief with supplements such as melatonin; herbs such as valerian, hops, chamomile, and passion flower; and homeopathic preparations such as calms forte.
Arrange your house so that frequently used objects are at waist level. This is particularly helpful in the bathroom and kitchen.
Ask your doctor for a disabled parking permit. There's no use going shopping if you use up all your energy walking through the parking lot.
Eat small, frequent meals. This regulates blood sugar and can minimize some symptoms like dizziness and nausea.
Exercise is important, but start very slowly. For example, walk on a treadmill for one minute a day and increase in one minute intervals as tolerated. If you feel worse the next day, you've done too much. There are also some exercise videos designed for people with fibromyalgia.
Never use up all your energy. Do 50% if what you think you can do, then see how you feel the next day. You don't have any stored energy to fall back on, if you exhaust yourself today you'll have nothing left for tomorrow.
Be sure to spend some of your energy doing things you enjoy. Making time for yourself is just as important as any other task. It will make you feel better in the long run by reducing stress.
Let others do things for you. Let the bag boy at the grocery store load your groceries into your car. Enlist family and friends to help you with any tasks that are physically demanding.
At least one study has shown that people with fibromyalgia that quit working don't feel any better than they did while they were working. If you can't work, try to do something constructive like volunteer work. It can be a much needed boost of self-esteem.
Give in to a flare. Be nice to yourself and get as much rest as possible. If you don't, you'll just suffer longer. Giving in can shorten the amount of time you feel terrible.
Spend some time outdoors. Have a few plants or a bird feeder where you can sit and appreciate nature.
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For Vulvodynia...
Find support! Join one or both of the organizations dedicated to vulvodynia. There may be a support group in your area. There is also support available online through the VulvodyniaList, an email discussion group.
Wear only 100% cotton underwear (unbleached organic cotton may be even better).
Use only cotton menstrual pads (reusable) made of 100% undyed organic cotton flannel.
Wash underwear and pads in Dr. Bronner's Baby Mild Liquid Castile Soap (available at some health food stores and through The Vitamin Shoppe) and put through the rinse cycle twice.
Rinse with a squirt bottle of warm water after urination (some women report that distilled water offers even more relief). Pat dry, don't rub. Another option is a product available called Lubidet that attaches to your toilet and provides a warm water rinse and warm air drying.
Apply vitamin E oil to painful areas after rinsing. A good brand to try is Jason Natural Cosmetics "Vitamin E Oil 45,000 IU Pure Beauty Oil." (Warning: Some women have reported bad reactions to vitamin E oil, do a patch test first.)
Use a lubricant like Astroglide or Slippery Stuff to make intercourse more comfortable. These are available through mail order from Good Vibrations and at many drugstores.
Avoid wearing underwear whenever possible.
Use a mild fragrance free and dye free soap such as Sappo Hill Natural Oatmeal (available in some health food stores).
Never put soap directly on the vulva.
Drink at least 1.5 liters of spring water a day.
Use white, unscented toilet paper.
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For menstrual problems with vulvodynia...
If your vulvar pain increases during your menstrual period, it may be due to the products you use. I use only organic unbleached cotton flannel pads I order from Moonflower Pads. I shopped around and they are the cheapest and possibly the best. There are no exposed seams so they won't irritate sensitive vulvar skin. You can contact them at:
Moonflower Pads
Rt. 3, Box 560
Elgin, TX 78621.
Phone: 1-800-MOONPAD.For more information and other companies who sell cotton pads:
Glad Rags
Many Moons
Wild Witch Washables(back to top)
For Any Chronic Pain Condition...
Consider counseling. All chronic disorders take an emotional toll. Individual counseling as well as couple's counseling can help you and your "significant other" cope with all the life changes associated with these disorders.
Be extremely careful in choosing doctors, physical therapists, or any health care provider. Don't go back to anyone who doesn't listen to you or hurts you during treatment. Body work done incorrectly can cause flares that last for weeks.
Research! You must be your own advocate as well as an expert on your condition.
Don't talk about your condition with people who aren't sympathetic or who minimize its severity. It's probably best to avoid them all together, if possible.
Investigate alternative medicine. It has a lot to offer when mainstream medicine doesn't have all the answers.
Get in touch with your spiritual side. I believe everything happens for a reason. My fibromyalgia has allowed me more space for introspection and has forced me to decide what is truly important to me.
Most importantly, don't give up! There may not be a cure, but there are many ways to make your life more livable.
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