Sheila’s Story
At 47, Sheila had a good life. She’d been married to a great guy for almost 20 years and had two athletic, well-adjusted teens. She was a graphic artist, accustomed to working long hours at the computer. But when she turned 42, she began feeling pain in her back, neck, elbow, and knees. Nothing she tried helped. Sometimes, the pain became so intense that it interfered with her life. Her doctor suggested she just get more rest. Depressed and frustrated, Sheila gave up on exercise and healthy eating. The result: She entered perimenopause 30 pounds heavier.
Get the Right Diagnosis
My assessment of Sheila suggested she had fibromyalgia. I sent her to a rheumatologist who confirmed my suspicion. This poorly understood syndrome, seen mostly in women, involves chronic, generalized aching. The diagnosis is confirmed when a patient has pain in 11 out of 18 specific target points when pressure is applied. The causes, course, and treatment of fibromyalgia confound many experts. University of Florida researchers have suggested that its sufferers may have a skewed central pain-processing function in their body. They’re more sensitive to even minor pain stimuli and have a “memory” for pain that sensitizes an area for future pain. Sheila was relieved to finally have a diagnosis. But the classic treatment for this disease (anti-inflammatory drugs as well as acetaminophen combined with antidepressants and tranquilizers) was rarely successful. Fortunately, we now have effective new ways of managing fibromyalgia. In 2001, researchers found that exercise seems to relieve symptoms far better than drugs. After 3 years, one-third of the study participants experienced at least a 30 percent decrease in their pain, and they were able to reduce or eliminate medications. University of Louisville scientists discovered that stress management and meditation were very helpful for reducing symptoms such as pain, fatigue, and sleep deprivation. Fibromyalgia sufferers who underwent group meditation and stress management course work noted less depression, better sleep, and improved coping mechanisms for their residual pain.[pagebreak]
My Prescription for Sheila
Here my my four-prong approach for keeping her fibromyalgia in check: Gentle movement trumps pain. Sheila was terrified that exercise would increase her pain. I suggested restorative yoga, a gentle way to stretch her body each day. She added a meditative walk. By strolling for 10-minute segments a few times each day at a 3.5- to 4-mph pace, Sheila accrued 30 to 45 minutes of exercise. Under the supervision of a trainer, she began to lift light weights, which helps build bone and muscle. Use your mind to help your body. Sheila took a meditation course. At first, it was tough to sit in one place and empty her mind. But she got the hang of it and noticed she was calmer, and her sleep and pain improved. She was less apt to lose control and let her stress overwhelm her. (New to meditation? Here’s how to find the right type for you.) Maintain a healthy eating routine. Sheila returned to watching her portions and choosing whole grains, fruits, vegetables, and lean protein. Her energy surged. Reassess the meds. After about 3 months, Sheila was able to eliminate most of the muscle relaxants, mood controllers, and anti-inflammatory meds she was taking. More from Prevention: 5 Best Workout For Chronic Pain Dr. Peeke is a Pew Foundation Scholar in Nutrition and Metabolism and is one of the few physicians in America formally trained in nutrition. She was also the first senior research fellow in the original NIH Office of Alternative Medicine, where she helped to lay the foundation for evidenced- based scientific studies in the field of cancer and nutrition. Dr. Peeke is a medical and science commentator for CNN Headline News as well as PBS’s Health Week. She is presently a regular expert on NBC’s Today Show and has appeared in numerous national television specials. Dr. Peeke is the author of the bestsellers, Fight Fat After Forty and The Hunger Fix: The Three-Stage Detox and Recovery Plan for Overeating and Food Addiction, (Rodale 2012).
