FIBROMYALGIA

Fibromyalgia is characterized by chronic widespread pain, and a heightened and painful response to pressure. It is described as "Central sensitization syndrome" caused by neurobiological abnormalities which  produces a physiological pain and cognitive impairments as well as neuro-psychiatric symptomatology.

SIGNS AND SYMPTOMS
Chronic widespread pain, fatigue, heightened response to tactile pressure.
Tingling of skin, prolonged spasm, weakness in limbs, palpitation, functional bowel disturbance and chronic sleep disturbance.Some may also experience cognitive dysfunction
Other symptom often attribute to fibromyalgia that may possibly include myofacial pain syndrome.


CAUSES
Unknown.
Possible: Genetic predisposition, stress, hypodopaminergia, abnormal serotonin metabolism,deficient growth hormone, physical trauma, poor sleep etc



DIAGNOSIS
There is no single diagnostic test.
Most widely accepted set of classification criteria for research purposes was given  in 1990 by multicentre criteria committee of American College of Rheumatology: a history of widespread pain lasting for >3 months, affecting 4 or more quadrants of body i.e both sides and above and below waist.

                                                Tender points

18 designated points.the patient must feel pain at 11 or more points to consider him for fibromyalgia.

Criteria :
Location throughout

Particularly in neck,shoulder,arm, buttocks,hip,thigh

It hurts when pressed but pain doesn't radiate.




TREATMENT
Psychological/behavioural therapy
Pharmaceutical

Physical therapy
Exercise improves fitness and sleep and may reduce pain and fatigue. Strong evidence suggest that cardiovascular exercise is effective for some patients. Long term aquatic exercises has been proved beneficial as it combines aerobic and resistance training.

AEROBICS
Modes of exercise such as walking and biking can yield long term benefits for fibromyalgia . Startoff with low intensity below your actual capacity and gradually progress.Water aerobics ideal for people with increased pain in patients with chances of worsening of symptoms with exercise

Strength training
To minimize fibromyalgia relates pain.With strength training you focus on one muscle group per session alternate upper and lower extremity training. Isometrics can also be performed.

Avoid eccentric exercises including those with heavy weights which may cause injury.using light weights start with low number of repetitions also rest is very important. Perform exercise 2-3days per week with duration of 25-30 minutes of workout everyday.

Flexibility Stretches should be performed for all major muscle groups.

Combination therapy
Medicine +diet+exercise+cognitive behavioral therapy.


SIGNIFICANCE OF EXERCISE

• It controls pain and fatigue and prevents decline of muscle strength and endurance, improve flexibility, sleep and energy.
• Muscles that are not conditioned use excess energy which can contribute to fatigue and aggravate pain,hence exercise helps to improve oxygen delivery and increase muscle temperature leading to pain relief and relaxation.
• Strengthen ligaments tendons.
• Increase endorphin pain relief.
• Decrease anxiety and depression.

OTHER
Yoga:Which incorporates exercises, stretching, and meditation, is a great way to increase fitness.The physical postures(Asanas)can alleviate aches and pains, concentration exercises help to overcome fibrofog (loss of mental clarity), and meditation helps you to focus on present instead of ruminating about your pain/

Tai-chi has also been found beneficial. It emphasizes on relaxation. Its like"meditation with movement"with dramatic flowing movements instead of forceful movement The goal of Tai-chi is to bring principles of Ying and yang into harmony.


Daily activities and hobbies: Experts say that daily activities a household chores as playing with kids, washing windows, mowing yard, gardening an all be beneficial when it comes to increasing fitness and reducing symptoms.

Qigong and meditation: Its called the mother of Chinese healing. It combines meditation dance movements and breathing exercises.It helps to improve energy, decrease fatigue and alleviate pain.

Heat therapy: dry and moist :helps you to relax and alleviate pain.


NUTRITION
EAT : fruits and veg raw, natural protein.
DON'T EAT: fried food, veg meat, food with white flour, increase sugar caffeinated drinks.

We would love to hear from you, coping up skills you have incorporated in your daily life to deal with fibromyalgia.

Women and Weight Training

Being a fitness expert in a women's only gym, I came across so many women for whom working out with help of free weights or Machines is a strict No-No. There are so many myths in mind of women who decide to workout in a gym. Most of them feel that weight training is only for men who aim to have a 20 inch biceps or a 6 -pack abs.

If you want to get stronger, leaner and healthy you have to supplement your aerobic workout with the key component of fitness and thats "Weight training".

" USE IT OR LOSE IT"

As we age our muscle mass gradually decreases and hence our metabolism (i.e the energy our body spents in normal functioning of our important physiological systems). So when all these depletes your fat percentage increases.

Lets look into some Myths related to weight training :

Myth I : Weight training will make you bulky or masculine

My dear ladies the hormone to be blamed for it is testesterone which is in abundance in males but is in very minimal quantity in females. Our oestrogen abundance prevents us to have a masculine body ,unless you take steroids externally.

Myth II : Weight training will Increase chest size

Breast size can never be increased or decreased. But yes it will surely make your chest look firm.

Myth III : Weight training will make your body stiff

There are many exercises such as dead lifts, chin ups, etc which will make you use your complete muscle length and hence maintain flexibility.

Myth IV : If you stop exercising your muscles will turn to fat

This myth is just like someone saying you can turn gold into brass!! Remember, both are different types of tissues so it cannot interchange.

Myth V : Women only should do cardio workout and if they want to do weight training they should only do with lighter weights.

I agree, cardio workout is very important component but if you are doing long hours of only cardio workout it will not only burn you fat but also your muscles. Also If you are weight training with light weights then its not of much use as there wont be any muscle breakdown. You need to overload your muscle to get the desired result of toning up.

So now as most of the myths are busted, lets quickly see the Effect of Weight Training :

1) Helps you to have stronger bone by increasing bone density thus preventing osteoporosis.

2) Increases your resting metabolism and thus you will burn the more calories even when you are at rest (as your Basal Metabolic Rate will increase).

3) Decreases the risk of injuries by making your bone,muscles and ligaments stronger.

4) Helps to improve balance and coordination.

5) Improves your stamina.

6) And above all for most of the women it gives you a fabulous toned body .

Now the question comes -
"How often ,how much and how we should proceed with this weight training program?"

According to American College of Sports Medicine :

Weight training should be done 2- 3 days per week and to get the best result supplement the weight training with aerobic workout in form of circuit training.

How much weight you should take will depend on your muscles ability to lift maximum weight in one go. Usually to start with 50-60% of this maximum weight can be used.

Also to start with 2 sets of 15-20 repetitions is sufficient to get desired results.

You can use a variety of options for weight training such as machines, your own body weight, dumbbells, tubes and the latest one the Kettlebells.

Just make sure you adopt the right posture, correct breathing (Exale when you exert) and right amount of weight. Consult your fitness trainer for the same.

So dear ladies, Pick up the dumbells and lets hit the gym with right kind of workout, food and rest.

COMING SOON : Some 'MUST DO' exercises for women who find no time to visit gyms!!

STAY FIT AND STAY HEALTHY !

Cheers!