The Combination Approach

To Successfully Tackling Fibromyalgia

By Norah Wickerson MCSP

Chartered Physiotherapist and Qualified Nutritional Advisor

 

I believe that Fibromyalgia is a collection of symptoms indicating that various body systems are out of balance. The more systems that get out of balance, the more symptoms arise. The further each system gets out of balance the more intense the symptoms become.

If a sufferer has been previously well, fit and active, i.e. their body systems have once been in the correct balance and they have not had irreparable damage to their body with drugs and surgery, then provided each system can be brought back into the correct balance, the symptoms of Fibromyalgia will steadily improve until they are totally gone.

I think of this as my working ‘working hypothesis’.

I think of Fibromyalgia as the ‘over-reaction-to-everything’ syndrome. Sufferers over-react physically, mentally, emotionally and most importantly bio-chemically.

I believe Fibromyalgia has four main components and all need to be addressed to achieve lasting, better health. These four main components are:

 

· Reactive Hypoglycaemia.

· Dysfunctioning of the Autonomic Nervous System (Reactive Adrenal Syndrome).

· Myofascial Pain and Trigger Points in postural muscles.

· Biopsychological Effects.

 

The 10 Point Plan of the Combination Approach

 

1. Understanding Fibromyalgia

The first step of the Combination Approach is to give a comprehensive explanation of the four main aspects of Fibromyalgia detailed above. It is important that the sufferer understands their condition very well and finds out exactly what they can do to help their body systems back into balance.

I think of it as empowering the sufferer with the knowledge of how to get themselves back on track to better health and also how to keep well and avoid any future flare-ups of the condition.

The Combination Approach is aimed at the root cause of the problems. It uses:

 

· No Drugs

· No Expensive Supplements

· No Radical Dietary Changes

· No Intensive Exercise Regimes

 

The Combination Approach involves simple, straightforward yet very effective advice, exercises and lifestyle changes. It does, however require:

 

· Determination

· Dedication

· Down Right Hard Work

· Full Co-operation

 

The advantages over other treatments currently used for Fibromyalgia is that the Combination Approach is:

 

· Non-Invasive

· Under a Sufferer’s Own Control

· Easy to Understand

· Simple to Follow

· Effective for newly diagnosed as well as long-standing sufferers

· Suitable for mild, moderate and severe sufferers

· Harmless even when not successful

· Suitable to follow even if other treatments have failed

· Treats the whole person not just a symptom

· Effective for all symptoms of Fibromyalgia

· Effective physically, mentally, emotionally and biochemically

 

2. Dietary Advice

The diet to control Reactive Hypoglycaemia is absolutely crucial to the success of the Combination Approach and must be followed as near to 100% as possible at least for several months. Often the foods the sufferer craves the most e.g. potatoes, bread, pasta, sweets and chocolates will need to be excluded or greatly reduced.

These foods often contain a large amount of the simple carbohydrates that raise blood sugar levels quickly. They need to be substituted by plenty of wholegrain cereals such as oats, millet, rye and quinoa which breakdown more steadily over time and therefore maintain blood sugar levels at a more constant rate.

Advice on the consumption of more vegetables, adequate protein and good fats such as the omega oils that are essential for a healthy nervous system is also included. The diet is individually tailored to meet nutritional needs and lifestyle. It may include the recommendation of some basic vitamin and mineral supplements if indicated by the presenting symptoms. It can be adapted to suit vegetarians and faddy eaters.

Many Fibromyalgia sufferers complain of IBS, Leaky Gut Syndrome or Candida. The diet to control the Reactive Hypoglycaemia is often very successful at improving these other troublesome symptoms.

 

3. Eye Exercises

Many Fibromyalgia sufferers complain of frequent headaches and migraines, dizziness, vertigo, eye strain, eye pain, dry, itchy achy or watery eyes, blurred, changing or double vision as well as poor night vision, dislike of bright lights, checked or stripy patterns and difficulty reading for any length of time.

I believe that all these symptoms can be greatly reduced or totally eradicated by some very simple eye exercises.

 

4. Re-Education of Correct Breathing Patterns

I believe that the main reasons for over breathing and poor breathing patterns in Fibromyalgia sufferers are:

 

· Trigger points in the intercostal muscles. The intercostals are postural muscles that need to be able to stretch enough to allow the lower ribs to move out and upwards in a characteristic ‘bucket handle’ action. Trigger points act like ‘knots’ in a piece of elastic and they limit the extent that these muscles can stretch. The lower ribs cannot move as far as they should, therefore the lateral bases of the ‘perfectly healthy’ lungs cannot be utilised as fully as they should be. As a result, if a person needs more oxygen to supply increased needs during exertion e.g. when climbing stairs and walking up inclines, then if they cannot breathe deeper they have to breathe faster.

· A normal range of expansion of the lower rib cage, depending on age, sex, fitness, height and weight, should be 3 to 5 inches. I have found that most sufferers of Fibromyalgia have less than 2 inches difference between inspiration and expiration. It is not unusual for this to be less than 1 inch and a handful of patients have even shown paradoxical breathing movements, where their inspiration measurement is less than their expiration measurement. This is incredible since they have no evidence of actual lung disease. Again if they cannot breathe deeper they have to breathe faster.

· On palpation of the intercostal muscles there are often obvious areas of very painful to the touch nodules. These are ‘knots’ that stop the intercostals allowing the normal ‘bucket handle’ action of the lower rib cage.

 

5. Posture and Core Exercises

A good posture is essential for good breathing control, good digestion, and strong core muscles, to protect the muscular skeleton system from unnecessary stresses and strains.

Most Fibromyalgia sufferers have very poor posture in sitting and standing. Many will have had inceasingly poor posture for most of their life. This can be for several reasons:

 

· Pain and aching in the scapular and upper thoracic area, previously referred to as ‘Fibrositis’ but which is now synonymous with Fibromyalgia.

· A self-conscious attitude about their height, weight or shape can make a Fibromyalgia sufferer stoop to be less noticed. Most sufferers lack assertiveness and try to blend into their surroundings (part of a ‘people pleasers’ nature)

· Previous trauma to the thoracic spine e.g. whiplash injury.

· Previous pathology of the spine e.g. Scheurmann’s Disease, congenital or acquired Kyphosis or Scoliosis.

· Poor tone of core muscles due to lack of exercise when younger (maybe because of lack of stamina).

 

6. Body Working Techniques

There are several basic hands on physiotherapy techniques that help to break down fibrositic nodules or ropey bands. These techniques work much better once the diet to control reactive hypoglycaemia has been followed for a few weeks. The nodules and bands will gradually have built up in the postural muscles and can continue to build up unless the sufferer eradicates simple carbohydrates, food additives, artificial sweeteners and other chemicals in their diet as advised in the Combination Approach. The body working techniques that can be used are:

 

· Deep tissue massage

· Deep kneading

· Deep frictions

· Gentle stretching

· Gentle mobilisation techniques

 

Modified versions of these techniques can be taught to the sufferer or a partner and continued at home on a weekly basis if tolerated.

 

7. Exercises to Improve the Lymphatic System

The lymphatic system is one of our waste removal systems. It is part of our immune system. The lymphatic system has become sluggish in most Fibromyalgia sufferers.

This could be because of:

 

· Low level of physical activity because of aches and pains, and lack of stamina.

· Poor circulation, which may lead to slowing of the thoracic duct pump behind the sternum, which is activated when the heart pumps enthusiastically as during exercise. The thoracic duct pump is responsible for pumping lymph around the lymphatic system.

· Dysfunctioning of the autonomic nervous system which helps to regulate the lymphatic system.

 

8. Improve functioning of Adrenal Glands

There are certain non-essential amino acids that are known to be important in the healthy functioning of the adrenal glands. Foods containing a substantial level of these amino acids are incorporated into the diet I recommended for sufferers of Fibromyalgia. Over time these can naturally help the adrenal glands to perform more normally.

Equally there are certain foods substances, which can over stimulate the adrenal glands and so need to be eliminated from a Fibromyalgia sufferer’s daily diet. These include alcohol, nicotine, caffeine, ginger artificial colouring’s additives and preservatives and all artificial sweeteners as well as any stimulant drugs.

There are several very simple self-help exercises that have been shown to be effective at ‘relaxing’ the adrenal glands. These can be performed at times of stress, when a sufferer recognises that their adrenal glands are working overtime. They can be beneficial before bedtime to aid more restful sleep and during the night when a sufferer cannot get back to sleep.

 

9. Improve Sleep

There are many simple and safe but effective ways to help achieve better sleep without the use of prescribed medications. Time needs to be taken to analyse the type of sleep problems e.g. difficulty getting to sleep because of over active body, frequent waking during the night, frequency of micturition disturbing deep sleep, or waking up in the morning feeling nauseous, nervous and apprehensive or totally un-refreshed mentally and physically. Each type of sleep problem needs addressing to gain the good, deep, natural sleep which is vital for good health and well-being.

 

  10.  Other Self-Help Techniques

There are a multitude of self-help techniques and a myriad of self-help hints that I give to Fibromyalgia sufferers to help regain and maintain better health. These include:

 

· Advice on graded exercise as their condition allows.

· Encourage of walking, swimming, cycling and joining a gym if appropriate.

· Basic visualisation techniques can be extremely beneficial to a sufferer. For many years they may have visualised themselves as getting worse physically. The pessimism of many people, including most medics and health professionals only reinforce a sufferer’s ‘doom and gloom’ about their condition. They are frequently told by Consultants in Rheumatology and Pain Management Clinics, GP’s Therapists, Advisors at Job Centres and fellow sufferers to give up and not even look for ways of helping themselves. While ever a sufferer allows himself or herself to be a victim, they will be. Simple visualisation techniques like the ones used by gymnasts and other serious sports people to see a successful outcome can be taught in minutes and help the sufferers to see a more positive, healthier future.

 

Conclusion

In conclusion, for a condition where the received wisdom is that there is very little that can be done by the sufferer or the medical profession, to the contrary I have put together a whole host of simple, effective, non-invasive techniques which have had a very positive outcome for the majority of sufferers who have tried the Combination Approach.

Provided the Fibromyalgia sufferer is prepared to commit fully to the treatment programme with its necessary dietary and lifestyle changes then I am indeed ‘Successfully Tackling Fibromyalgia’

 

If you would like a copy of my recommended supplements and good food guide? Please

contact me for more Information: -

www.tacklingfibro.co.uk or email norah@tacklingfibro.co.uk or telephone 01332 - 512004

 

 

© Copyright T.N. Wickerson 2006