Tag: pain

Fibro Friday – Boundaries As A Form of Flare Management
health · words of wisdom

Fibro Friday – Boundaries As A Form of Flare Management

MstldelanoLeave a comment

We’ve arrived at the end of another week, and I’m delighted that I get to share with you all some more of my fibromyalgia insights. I have to say, this condition has taught me an infinite number of lessons (truly, more than I could ever recall for the sake of blogging). And even when I think I’ve got a good handle on a particular lesson, life always gives me the opportunity to attain a new level of depth and comprehension.

This past week, I got to revisit a lesson on boundaries. When managing chronic illness, boundaries are especially important, both to prevent overwhelm and to manage overwhelm when it occurs. If you haven’t practiced saying enthusiastic yeses and firm, confident nos, you may find that this isn’t an easy thing to do. But mastering this skill is vital, because one of the biggest pain culprits is overextending ourselves and being under a ton of stress. Effective boundaries can reduce or eliminate stress and make it easier to avoid or manage flares.

I did a video all about this topic: you can find it below:

If you’re unclear about what boundaries are, and how to deploy them effectively, the book Boundaries: When to Say Yes, How to Say No to Take Control of Your Life by Dr. Henry Cloud is a great place to start. This book drastically changed how I viewed yes and no in the context of all relationships, including the relationship I have with myself. I highly recommend it!

That’s it for Fibro Friday. Please continue to take care of yourselves, and I’ll talk to you all soon!

*This post contains affiliate links.

Fibro Friday – National Pain Awareness Month
health

Fibro Friday – National Pain Awareness Month

MstldelanoLeave a comment

Happy Fibro Friday! Yesterday kicked off the beginning of National Pain Awareness Month, an observation that I was completely unaware of until a couple of weeks ago. I am using this time to explore the stories shared by other people dealing with chronic pain conditions. I’m also reviewing the resources being shared in various chronic pain spaces.

I’d guessing that most of you are already quite aware of chronic pain: after all, you’re reading a Fibro Friday post! But, if you’re still unsure why a Pain Awareness Month would be needed, I have a few insights that may clarify why this observation is still relevant. For starters, more than 20% of Americans have experienced chronic pain, and it disproportionately affects women, people struggling with poverty and unemployment, and other traditionally disadvantaged groups. Chronic pain is also the #1 reason for doctor’s visits in America, and the pain can severely limit quality of life for those suffering with it. The current chronic pain situation is widespread but poorly understood.

One great resource that I saw is posted on National Today. This post has some great, bite-sized facts about chronic pain, and can be a solid introductory resource for those unfamiliar with chronic pain and its effects (making this an excellent post to share with oblivious friends, family, and even employers). If you’ve had a hard time explaining the effect of your condition to the people in your world – or, if you have struggled with understanding the symptoms that you’re experiencing – this article may be helpful.

I hope that you take some time this month to find out more about the effects of chronic pain, as well as lending support and connecting to those that suffer from chronic pain conditions. I plan on taking some time to learn more as well as lending my voice to the discussions surrounding chronic pain.

That’s it for this week. Take care, and I’ll talk to you all soon!

Fibro Friday – Real Talk About Telework
career · health

Fibro Friday – Real Talk About Telework

MstldelanoLeave a comment

Happy Fibro Friday! I’m in the midst of updating my routine to reflect the inevitable season change that is right around the corner (and that I’m feeling already!) so I’ve been laying low. That being said, I created a video a while ago about telework. I’ve meant to write about telework over here before, but I never quite had the words . . . Then I realized that some stories are best told via video. So that’s what I did.

As someone who had fragile mental and physical conditions, I did feel a bit of discomfort sharing how vulnerable I felt during the worst of my fibro experience. But if my story can help someone else feel less ashamed of their journey, then I’m glad to share it.

That’s all for today. Continue taking care of yourselves, and enjoy your weekend!

Fibro Friday – How I Created a Flare
health · relaxation · travel

Fibro Friday – How I Created a Flare

MstldelanoLeave a comment

Happy Fibro Friday! After an emotionally intense few days (I didn’t mention it in previous posts, because I like to focus on joy and ease in this space), I’m feeling so much lighter and happier! As today is Fibro Friday, I wanted to share a story about how I created a fibro flare right before my travels in June.

The excitement and stress of preparing to travel created the first real “flare” that I’d experienced in a while. I’d had achy or uncomfortable days, but I hadn’t felt like I was in a true “flare” in quite some time. So I was surprised when I noticed I had all of my typical flare symptoms: achiness all over; pain in my neck, back, shoulders, wrists, and forearms; brain fog; exhaustion; queasiness; pins and needles in my hands and feet; skin sensitivity, sore throat and dizziness. It has been a LONG time since I had this many symptoms at once, and it was not fun at all!

After noting that my normal activity caused leg soreness, and seeing that the transition to warmer weather was making me more uncomfortable than I’d normally expect, I did a checklist of what may have been wrong. My first thought was COVID, but I knew that my chances of being exposed were minuscule. I had the realization that I was the reason behind my most recent flare – well, me and the stress of traveling, that is – when I rested a bit and some of the brain fog and exhaustion eased up. I allowed myself to get more stressed than normal because of all of the little things that were within and beyond my control: I was so worried about what travel looks like in a post-COVID world, how much tidying I needed to do before I left, checking and double-checking my travel plans, etc.,.

Stress is such a huge trigger, and it can be triggering us behind the scenes: I wasn’t actively feeling stressed but it still affected me. However, awareness and immediately implementing self care helped shorten the flare and made such a difference. Here is the video I made discussing my flare:

That’s it for today. Please continue to take care of yourselves, and I’ll talk to you all soon!

Fibro Friday – How I’m Getting Better Sleep
health · life curation

Fibro Friday – How I’m Getting Better Sleep

MstldelanoLeave a comment

Happy Fibro Friday, friends! I hope you all are having a great week and, if not, I hope your weekend is full of whatever you need to feel better.

This is a brief post, because I’ve already discussed the three biggest things I’ve been using to improve my sleep over on my Youtube channel. Anyone that has fibromyalgia, or any other chronic illness or chronic pain condition, knows that sleep is necessary to restore ourselves and to feel as good as possible. We also know that being in pain often means that sleep rarely makes us feel refreshed. So, anything that can improve the quality of our sleep can make the difference between feeling amazing and feeling awful.

The three things I’ve used that have helped me get deeper, more restorative sleep are weighted eye masks, magnesium supplements, and turmeric supplements. I’ve talked about magnesium and turmeric supplements (I’ve reviewed turmeric here and here) on this blog before, but I’ve never discussed eye masks. I’ll post my videos about each tool below, but if you’re short on time, here is the TLDW version:

  • Weighted eye masks help block out light (obviously), and the weight of it acts similar to weighted blankets: it provides a cozy feeling that helps with sleep. (I use the one by IMAK)
  • Magnesium is a muscle relaxer and a sedative, so it helps reduce pain while also giving you deeper sleep. (I use Nature’s Bounty magnesium supplement).
  • Turmeric supplements reduce inflammation and I take it at night, so it can do its work while I’m resting. For me, less pain means better sleep. (I use turmeric from Doctor’s Recipes and VitaBreeze: I alternate between the two).

More about weighted eye masks –

Why I use magnesium at night –

My daily turmeric and collagen supplements, and how the two I use measure up against each other –

These three things are the building blocks for improving my sleep, and I’m recommending these in hopes that they will help you, too! If you’ve tried any of these, or if you’re curious about any of them, please let me know in the comments below. Take care, and have a great weekend!

Fibro Friday – Travel-Sized Flare Kits
health · international · life curation · travel

Fibro Friday – Travel-Sized Flare Kits

MstldelanoLeave a comment

Happy Fibro Friday, friends! We made it through another week, and I’m excited that I get to share with you some tips that served me well when I traveled several weeks ago.

Because I was traveling for a few weeks out of the country, I had to be mindful that my normal conveniences *may* not be available. The reality of traveling anywhere is that, if you have chronic illness, it’s imperative to have things you need, in case your symptoms flare up.

I was fortunate that I didn’t have any flares while traveling (yay!) though I did feel ill upon returning to the States. To my credit, I prepared well and that probably created enough energetic “relief” that I was avoid a flare due to stress. Part of my preparation included packing a travel-sized flare kit.

I mentioned my self-care kit a while ago, and I added things to the kit to make it suitable for treating my emotional as well as my physical health. I took an abbreviated version of this kit with me on the road. The contents of my travel kit were as follows:

  • ginger mints and ginger tea
  • journal and pen
  • resistance band and stress ball
  • pain relievers
  • dream water
  • room spray
  • aromatherapeutic oil

I discuss the kit a bit more in this video:

Have you ever prepared a mini flare kit when traveling? What items do you recommend that I add? I’d love to hear your thoughts below!

Fibro Friday – Addressing My Wrist Pain
health

Fibro Friday – Addressing My Wrist Pain

Mstldelano2 Comments

It’s been a while since I’ve done a Fibro Friday post, though I’ve been posting fibro videos over on my YouTube. Last month, I started physical therapy for my wrist pain that I’ve suffered from since 2018(!). I recall when I first had pain in my wrist, which was so intense that I went to the emergency room. The pain made it impossible to write more than a page in my journal at a time. Being unable to write with the same fervor that I used to was a heartbreaking experience and, while I wanted to get relief for the pain, I had far more pressing issues to address (like my other fibro issues). So I shelved the wrist treatment until recently.

So I started physical therapy. I posted this video on June 10th, and I’ve done some therapy sessions after filming this video. In fact, I’ve completed my series of sessions, and now I get to do the work on my own to continue rehabilitating my wrist. So I’ve seen even more progress since I filmed originally. Here’s the video discussing my physical therapy:

Now that I’ve completed physical therapy, I have a much better understanding of what my wrist needs to be its healthiest and strongest. I need exercises that both relieve stress as well as strengthen the muscles. The strengthening is the key point for me: the pain kept me from moving my wrist in a normal way, and due to this, I lost a lot of my original strength. Restoring my wrist strength is crucial to my healing journey. That, along with exercises to help with the flexibility and grip function, will help me to get back to my former glory.

I’m looking forward to giving you all updates in the months to come, as I progress in my healing journey. I’m excited to see how things go!

Anyhoo, that’s it for today. I hope you all have a great weekend. Talk to you all soon!

fitness · health

Fibro Friday – The Most Comprehensive Turmeric Supplement I’ve Seen

MstldelanoLeave a comment

Happy Fibro Friday! I hope that you’ve had a great week and a fantastic weekend ahead! Today, I’m sharing with you all a turmeric supplement that I recently started using, and the many benefits that this particular supplement has. To be clear, I’m sharing this because I believe in more bang for your buck: if I find something that is more effective at a great price, I’ll be sure to share the details so that you all can do your research and see if it works for you.

Several weeks ago, I purchased a bottle of Doctor’s Recipes Glucosamine Chondroitin Turmeric MSM Quercetin supplements. I previously tried VitaBreeze Glucosamine Chondroitin Turmeric and MSM supplement because the only way I can get reimbursed for turmeric supplements through my flexible savings account is that they be included in a covered category (in this case, glucosamine chondroitin product). This product is used for management of inflammation, pain, and discomfort. This product also has no shellfish and soy.

Doctor’s Recipes Glucosamine Chondroitin Turmeric MSM Quercetin

I did a video comparing the two turmeric supplements I currently have. I’m including that video below, but for those that don’t have the time, the key points here are that, ingredient wise, the formulas are fairly similar, but the inclusion of collagen and boswellia give this product a little more of an advantage. Here’s the video:

My interest in the product really came from being curious about including more collagen in my diet, especially now that I eat a mostly plant-based diet. While there are certain percentages in the Doctors Recipes that are less than the VitaBreeze formulation, I think that Doctors Recipes is a more comprehensive product, due to the additional ingredients in their formula. I will continue using it and see if I notice a difference. Look out for a video on that in the near future.

That’s it for today! I hope you all have a great weekend, and I’ll talk to you all next week. Take care!

***** This post has affiliate links.

Uncategorized

Fibro Friday – Make A Fuss For Your Health

MstldelanoLeave a comment

Happy Fibro Friday! I hope you all are doing well! I apologize for the premature postings this week: I’ve been concentrating on Vlog-A-Day-In-May and hadn’t gotten a chance to do much writing over here. Rest assured, the prematurely posted blog will be fleshed out and reposted soon.

Today, I’m sharing a vlog that I posted several weeks ago. In this video, I discussed why it’s important to “speak up” when it comes to your health, especially those that are dealing with fibromyalgia. So many times, our voices are silenced because many medical professionals misunderstand or minimize our experiences. Also, when you suffer from chronic pain, it can be difficult to accurately relay your experiences to medical professionals, which makes it challenging to get diagnoses and treatments.

However, we should always continue to “make a fuss”, sharing how we feel with our care providers and the specialists that we work with. We must persist until our concerns are heard, and we get the treatment that we need.

Fibro Fridays: Morning Routine for Relief
health

Fibro Fridays: Morning Routine for Relief

MstldelanoLeave a comment

Happy Fibro Friday! I’m glad that we’ve completed another beautiful week, and I’m hoping that all of you are feeling refreshed and relaxed.

On this fibro journey, one thing that I’d been resistant to was routine. I enjoy doing things at the spur of the moment, and I used to feel that routines kept me from living a fun and spontaneous life. As it turns out, routine has been a saving grace for me. Between getting into the regular habit of taking certain prescription medications, having regularly scheduled visits to physical therapists, and creating better sleep hygiene, I can see where routine is critical to my pain management strategy.

I noticed that I had morning, mid-day, and evening routines that have helped a lot with minimizing my pain and discomfort. So, I took note of my current practices and decided to film my lists. For this week, I filmed my morning routine. You can watch the video here:

The four things I’m currently doing are as follows:

1) Drink 8-16 oz of room temperature water upon waking. I’m always so thirsty when I first wake up, so this is crucial to helping me gently start my day.

2) Complete 5-10 minutes of bed yoga and stretching. Again, starting my day gently is vital: part of keeping my nervous system calm is to avoid overstimulating routines, such as hopping right out of bed and throwing myself directly into the activities of the day. Gentle stretches warm my body up and get me mentally prepared for the day.

3) Moisturize my skin thoroughly. For me, a hyper-sensitive nervous system has meant more sensitive skin. Fabric that was once fine is now uncomfortable against my skin, but I notice that this discomfort is minimized if I’m well moisturized. I use a body butter formulated by one of my friends, but prior to that, I used a light layer of petroleum jelly. It works great and it keeps my skin from getting dry throughout my day.

4) Consume mostly liquid supplements. When I start my day, I’m not usually in the mood for solid or heavy foods. Likewise, I am almost never in the mood for pills or other supplements that cannot be sipped or added into beverages. I try to make most of my morning supplements some sort of liquid: I find these easier to digest and much more effective for me.

This additional point is something that I’d like to try in the upcoming weeks. I have noticed a little more tooth sensitivity than normal, so I’m going to try using a desensitizing toothpaste (like Sensodyne) to help with that. I’ll try it for a few weeks and I’ll follow up to let you all know whether it’s something I’m going to keep in my rotation.

So that’s my morning routine in a nutshell. I find that these steps help me to have a smooth, gentle and effective start to my day.

That’s all for today! Have a great day and a fantastic weekend, and I’ll talk to you all next week. Take care!