Fibromyalgia: get moving again with some natural treatments for this condition

Better Nutrition, May, 1999 by Ray Sahelian

Get moving again with some natural treatments for this condition.

Miryam Williamson has had a life-long problem with fibromyalgia. She says, "Ever since I can remember, back when I was 5 years old, I've had trouble sleeping. Aches and pains were a routine part of my life. It was normal for me to be in constant pain. I never knew what it was like to not be aching all over.

"Over the past few years, I have developed a regimen that works well for me in keeping fibromyalgia symptoms to a minimum. It consists of excellent nutrition -- no junk food, sweets, refined carbohydrates, or artificial sweeteners; and the vitamins, minerals, and amino acids I need to boost my energy and immune system. I practice good sleep hygiene -- in bed at the same time each night, up at the same time each morning, and I take a combination of 5-HTP, melatonin, and diphenhydramine (Benadryl) at bedtime. I do 20 minutes of moderate exercise every day and minimize my stress." Her success in treating her symptoms led her to write The Fibromyalgia Relief Book.

Fibromyalgia is one of the most common rheumatic conditions in medicine affecting about 2 to 4 percent of the general population. Women in the 20-50 age group are the most likely to experience symptoms, which include fatigue along with aches and pains (in tender points) scattered throughout the body. Both soft tissues and muscles can ache. Associated with these symptoms are sleep disorders, irritability, chronic headaches, and irritable bowel syndrome.

No definite cause can be found for this condition and no laboratory tests are available to diagnose it. One of the standard medical therapies for fibromyalgia is the use of antidepressants, which have helped some patients. Nutritional therapies are also beneficial.

Dietary suggestions. I recommend you maintain moderate eating habits with a good balance of protein, fat, and carbohydrate. Most of your carbohydrates should come from complex sources such as whole grains, soy, and other legumes. Include a few servings of a variety of fruits and vegetables each day. Eat fish at least once or twice a week. Reduce your intake of fried foods, fast foods, margarine, and baked goods.

Supplement suggestions. Many patients improve when they start a supplement program that includes:

* Fish oil supplements taken with breakfast totaling 2-4 g of the omega-3 fatty acids EPA and DHA. Vegetarians can substitute a teaspoon or two of flaxseed oil each morning. Omega-3 oils help reduce inflammation.

* A basic multivitamin supplement along with additional antioxidants such as 100 to 500 mg of vitamin C and 20 to 100 IU of vitamin E.

* A B-complex vitamin that has two to five times the RDA for the B vitamins, although some patients may benefit from higher dosages.

* Methyl donors such as dimethylglycine or trimethylglycine can sometimes help. The dose would be 50 to 100 mg in the morning.

* For those whose symptoms are associated with depression, the herb St. John's wort taken in 300-mg doses each morning could be helpful.

The deep sleep. Patients with fibromyalgia often have difficulty sleeping. Some patients have lower amounts of melatonin secretion at night, which may contribute to their impaired sleep at night, fatigue during the day, and changed pain perception. Melatonin two or three nights a week in a dosage of 0.3 to 1 mg an hour before bed can help. Alternatively, 5-HTP (5-hydroxytryptophan) at a dosage of 25-50 mg two or three times a week on an empty stomach an hour before bed is also helpful.

Additional nutrients to consider. Fibromyalgia is very difficult to treat and no single therapy is likely to be completely effective. You could add 30 mg of CoQ10 in the morning to help fight fatigue, along with 200 mg of the mineral magnesium, and 250 mg of the nutrient carnitine. It may take you several trials with many types of nutrients to find the ones that provide you with benefits, and to find the right dosages that work for you.

Additional options. Meditation, yoga, and biofeedback all may help, as well. Choose the forms that are most suitable to your lifestyle. Some patients find acupuncture helpful. Exercise is extremely important in decreasing symptoms of fibromyalgia. Attempt to walk at least 30 minutes a day or do a similar aerobic exercise.

REFERENCES

Caruso, I., Puttini P.S., et al. "Double-blind study of 5-HTP and placebo in patients with fibromyalgia," J Int Med Res 18:201-209, 1990.

Cathebras, P., Lauwers, A., Rousset, H. "Fibromyalgia. A critical review," Ann Med Interne (Paris) 149(7):406-14, 1998.

Teiterbaum, Jacob. From Fatigued to Fantastic. Garden City Park, N.Y.: Avery Publishing Group, 1996.

Wikner, J., Hirsch, U., Wetterberg, L., Rojdmark, S. "Fibromyalgia -- a syndrome associated with decreased nocturnal melatonin secretion," Clin Endocrinol (Oxf) 49(2):179-83, 1998.

Williamson, Miryam. Fibromyalgia Relief Book. New York: Walker and Co., 1998.