Morning Self-Care Routines for People Dealing with Fibromyalgia
We all know how important it is to start our morning right, as it sets the tone for the rest of the day. However, living with fibromyalgia presents a unique challenge, as the persistent pain from the condition can automatically make us feel as if we woke up on the wrong side of the bed. Fortunately, not all is lost, as German clinical trials have found that self-management skills can be a vital component of fibromyalgia treatment.
When we start our mornings with some TLC, getting out of bed doesn't have to feel like a chore anymore. That said, here are five self-care practices for mornings that can help you conquer your chronic condition:
1. Have a Warm Shower or Bath
You can jumpstart your day by having a warm shower or bath. Aside from making you feel fresh for the day ahead, warm water can help reduce fibromyalgia-related pain by relaxing your muscles. And if you have a bathtub, then even better, as you won't have to stand up and overwork your lower limbs. Plus, you can maximize the benefits of a warm bath by adding drops of calming essential oils such as jasmine, lavender, and chamomile.
2. Eat Right
As FCSA Facebook admin Isabel Diaz previously shared here on Fibro, cooking and eating the proper food plays a big part in her self-care while dealing with this chronic illness. You can make your mornings exciting by preparing a healthy breakfast that you'll look forward to. Energy-boosting food like green leafy vegetables, nuts, omega-3-rich fatty fish, and good old oatmeal aren't just great for the morning, as they also help lessen inflammation to combat the occasional flare-ups throughout the day. It's also best to skip that cup of coffee, as caffeine can aggravate fibromyalgia-related pain.
3. Sneak in a Quick Yoga Sessione
The ancient art of yoga has a wide variety of health benefits, such as increasing flexibility, reducing blood pressure, and cultivating mindfulness, to name a few. Moreover, an Oregon Health and Science University study found that yoga can improve the quality of life for people suffering with fibromyalgia, as it can significantly decrease symptoms such as pain and fatigue. You can start your day by stretching out to a Child's Pose, Cow Pose, or Sun Salutations, as they will all help to alleviate joint pain.
4. Meditate
Researchers from the University of Michigan found that brain-processing problems may have a potent role in causing fibromyalgia-related pain. Meditation in the morning can help deflect this difficulty, as this mindfulness practice primarily teaches breathing techniques, which in turn can help alleviate muscle tension. Of course, the benefits of meditation don’t stop at pain management, as it can also help control anxiety, promote emotional health, and even improve memory — all things that can help you be your best self at school or in the office. After all, a post by Maryville University that highlights some of the recent trends in psychology, outline the strong connection between mental health and learning success, and this shows that our minds can be a powerful weapon in our battle against fibromyalgia. Therefore, carving out a 10-minute window for mindfulness meditation in the morning is definitely worth the effort.
5. Find Support
Fighting fibromyalgia can feel like a physical and emotional burden to carry, and the best way to lighten this load is to share our stories with those who understand the hardships related to this chronic condition. There might be some mornings when the weight is much heavier than usual, but don't let this dishearten you — you can speak to a member of your support system for some encouragement. If you don't have anyone to reach out to yet, we are soon launching our specialized Empowerment Groups for community support. To subscribe to our mailing list and get updates for your area, you can register on our site or simply send us an email at info@fibro.org. Let us support each other!
Article exclusively written for fibro.org
By Ivy Kaye