Dermot Hickey Sports Injury Clinic

16/12/2013

health.

A "Balanced Diet" for Fibromyalgia & Chronic Fatigue Syndrome

You hear it all the time -- "eat a balanced diet!" With so much contradictory information around, it's hard to know exactly what "balanced" means. According to the University of Washington, a good diet includes some choices from each of five groups:
1.Grains
2.Fruits
3.Vegetables
4.Protein (poultry, fish, lean meats or dried beans)
5.Dairy (low-fat milk, cheese or yogurt)

Protein in the ME/CFS & Fibromyalgia Diet

Getting enough protein in your diet is especially important, because your body needs it for growth and maintenance. Protein is directly responsible for about 20% of the material in your cells and tissues, and it's also necessary for hormones, antibodies and enzymes that keep your body going. Animal-based proteins (such as milk, meat, fish, poultry and eggs) will give you the amino acids your body needs to build protein.

Some experts say the tissue abnormalities that can go along with fibromyalgia may get worse or may even be caused by inadequate protein. Additionally, they say eating enough of it can help relieve stiffness and pain.

Things to Avoid in the ME/CFS & Fibromyalgia Diet

Some people with FMS and ME/CFS find that certain foods make their symptoms worse. To see how they effect you, try eliminating them from your diet for several days. Then reintroduce one food at a time (with a few days in between) and see how it makes you feel. The most common symptom triggers are:
•High-calorie foods
•Fried foods or those with high saturated fats
•Refined sugar
•Nutrasweet (aspartame) and monosodium glutamate (MSG)
•Cigarettes and other to***co products

Other factors can disturb your sleep, which will make you feel worse. You should try to avoid:
•Caffeine
•Alcohol
•Candy/sugary foods

A note on caffeine: While many people with these conditions believe caffeine is essential for helping them wake up and have energy, it's important for you to look at it as a possible barrier to better sleep. While you may have withdrawal symptoms and feel more tired for a little while, if eliminating caffeine helps you sleep better it will be well worth it in the long run.

You can find a lot of claims online that a gluten-free diet may alleviate symptoms. This may be true for some people, but research hasn't given us definitive answers about how effective it is (or isn't.) See what we do know: Should You Be Gluten Free?

For more on finding food sensitivities, see The Elimination Diet for FMS & ME/CFS.

Raising Available Serotonin & Fighting Inflammation

Serotonin is a neurotransmitter that's involved in several processes in your brain, including pain perception, sleep regulation and feelings of well being. Abnormal serotonin levels are linked to both FMS and ME/CFS, as well as depression, which is a common result of any chronic pain condition. (Neither FMS nor ME/CFS is caused by depression.)

To raise serotonin levels through food, you can try eating:
•Carbohydrate-rich foods, especially before bed
•Complex carbohydrates (grains, beans and many starchy foods)
•Dark chocolate (considered healthy only in small amounts)

As with everything else, you'll have to experiment to see what works best for you.

04/12/2013

Treatment

Each person with fibromyalgia has come to the diagnosis through a different path and has a different set of symptoms. The best treatment program for each patient will include many components. For that reason, a multidisciplinary approach has been shown to be the most effective. There are also many things a person with fibromyalgia can do to improve the quality of their lives. Becoming educated about fibromyalgia is a first step. Education by both the physician and patient will decrease the frustration felt by both parties and help improve the odds of successful treatment.

• Sleep
It is important for the physician to determine if the patient has problems with sleep. Some of these disturbances include sleep apnea, restless legs syndrome, periodic limb movements and teeth grinding, among other disorders that affect specific stages of sleep. Physicians may request a full sleep study to determine if a patient has a specific sleep problem, and to help determine the best medication for the patient’s condition. Patients need to be sure they are doing everything they can to improve their sleep. Learning about good sleep hygiene, and the actions they can take to improve their sleep, is one of the most important ways a patient can take control of their chronic illness.

• Exercise
People with fibromyalgia frequently become deconditioned and lose muscle tone because even normal activities seem painful. Increasing appropriate daily activities can be beneficial for the person with fibromyalgia. Research has shown that eccentric exercises (using muscles that are both contracted and lengthening like in vacuuming) are especially hard on people with FM. However, most activities can be modified. Patients can take smaller steps when walking down hill and walk forward with the vacuum cleaner instead of pushing it out and in all with arm movements. One way to think about how to modify activities is for the person with FM to imagine they have a hoop skirt around their neck. All their arm motions should stay within the confines of the imaginary skirt. As the person with FM increases daily activities, efforts should be made to add a regular exercise and stretching routine. Regular walking, the use of a stationary bicycle, and swimming or other low impact type of activity can be beneficial to FM patients. Supervision by a physical therapist or an exercise physiologist can be of benefit. The researchers at the Oregon Health and Science University have made wonderful materials on exercise available at the Fibromyalgia Information Foundation website, www.myalgia.com. It is okay to start slow—even one or two minutes a couple of times a day can begin to improve the conditioning of a person with FM.

04/12/2013

• Myofascial Trigger Points
Research studies indicate that up to 68% of persons with fibromyalgia also have myofasical trigger points. It is unclear if these are co-morbid conditions or triggers to the pain of fibromyalgia. Trigger points are different from tender points in that they are taut muscle bands that feel like a knot or lump underneath the skin. There is pain when they are pressed on that can radiate to other areas of the body. Tender points are sensitive to pressure and are part of a diffuse body wide condition. Treating the trigger points can help to reduce fibromyalgia pain. Treatment may include injecting the trigger point with Procaine and then stretching the affected area in a technique called spray and stretch. The injection can be quite painful and there is typically a two to four day period before the effects are noticed. Dry needling has also been effective when utilizing an acupuncture needle and inserting it into the trigger point which allows the muscle to relax and lengthen. Other techniques that may be helpful are heat, massage, and gentle stretching.

04/12/2013

Symptoms of fibromyalgia

One of the primary ways fibromyalgia is diagnosed is by reviewing a patient’s symptoms, which include chronic widespread pain over a long period, fatigue and sleep disturbances. The pain sometimes affects several areas of the body, such as the shoulders, back, hips and legs, and is generally located both above and below the waist. It may become more intense in cold weather or during times of inactivity or stress.



For many fibromyalgia sufferers, fatigue or insomnia is the predominant symptom and reason to seek medical attention. Many experience non-restorative sleep, which means you sleep enough hours but don’t wake up feeling refreshed. In some instances, fatigue is so severe that it can interfere with everyday activities, such as employment and family responsibilities.



As with other syndromes, not all people with fibromyalgia suffer the same symptoms. Other symptoms may include headaches, restless leg syndrome or sensitivity to bright light. Some patients may have (or may develop) anxiety and mild depression. Cognitive problems may also develop, including memory lapse and concentration difficulties.



Difficulties diagnosing fibromyalgia

With many types of medical conditions, lab tests, X-rays or a biopsy can help confirm a disease diagnosis. Fibromyalgia, however, is different: There’s no one medical test that indicates whether a person has the condition. To make diagnosis more challenging, certain symptoms are also present with other conditions, and symptoms may flare up but dissipate over time. According to the National Fibromyalgia Association, it takes about five years for a patient to be accurately diagnosed.



Traditional standards for diagnosing fibromyalgia include the presence of pain for at least three months with positive findings in a “tender point” exam. Established by the American College of Rheumatology in 1990, the tender point test designates 18 spots throughout the body as possible painful areas, located near various joints including the hips, elbows, and shoulders. During the exam, the physician applies pressure with a finger to the points.



In the past, the criteria to make a diagnosis of fibromyalgia included pain in at least 11 of 18 pressure points. Over the last 20 years, however, doctors have come to realize that many people with fibromyalgia or chronic widespread pain may not meet these exact criteria, which appears to be the case in men especially.



Although the tender point exam may still be helpful in making a diagnosis, its results aren’t considered a primary indication of fibromyalgia. The problem is that symptoms may come and go, and tender points may hurt one day and not another. Doctors are more likely to consider widespread pain for more than three months (along with the presence of other symptoms) to diagnose the condition.



Since many fibromyalgia symptoms are very similar to those of other conditions, many patients will undergo several other medical tests to rule out other conditions, a process that’s often long and costly. Some medical conditions that have similar symptoms include rheumatoid arthritis, multiple sclerosis and lupus. In some instances, mental health issues (such as anxiety and depression) can cause symptoms that are quite similar to fibromyalgia as well.



Medical tests performed to exclude other conditions will often include blood work, which can measure sedimentation rate; a high “sed rate” can indicate an inflammatory disease like rheumatoid arthritis. X-rays may be taken to determine if bone or tissue damage is present. Since some symptoms also occur with multiple sclerosis, an MRI may be ordered. In certain cases, a mental health evaluation may be recommended to rule out psychiatric causes.

03/12/2013

Fibromyalgia trigger points are specific places on the body (18 specific points at 9 bilateral locations) that are exceptionally sensitive to the touch in people with fibromyalgia upon examination by a doctor. Fibromyalgia trigger points exist at these nine bilateral muscle locations:

•Low cervical region: (front neck area) at anterior aspect of the interspaces between the transverse processes of C5-C7.
•Second rib: (front chest area) at second costochondral junctions.
•Occiput: (back of the neck) at suboccipital muscle insertions.
•Trapezius muscle: (back shoulder area) at midpoint of the upper border.
•Supraspinatus muscle: (shoulder blade area) above the medial border of the scapular spine.
•Lateral epicondyle: (elbow area) 2 cm distal to the lateral epicondyle.
•Gluteal: (rear end) at upper outer quadrant of the buttocks.
•Greater trochanter: (rear hip) posterior to the greater trochanteric prominence.
•Knee: (knee area) at the medial fat pad proximal to the joint line.

02/12/2013

For centuries, fibromyalgia was a mystery illness. Although it’s been studied since the late 1800s, the condition wasn’t even named until the 1970s. Theories about the cause of fibromyalgia and what symptoms were truly caused by it were thrown around for decades, but the majority of research was only confirmed in recent decades.

Because many of the signs and symptoms of fibromyalgia aren’t visible, they eluded researchers for years. But with the help of modern medicine and technology, people are now becoming more familiar with common signs and symptoms of fibromyalgia and how it can be treated.

Muscle Pain

One of the main symptoms of fibromyalgia is muscle pain. People who are afflicted with fibromyalgia usually describe the pain as a dull ache that constantly radiates from the muscles. Diagnostic criteria stipulates that widespread pain, which is pain felt on both sides of the body as well as above and below the waist, as being one of the telltale signs of fibromyalgia.

Additionally, certain spots called tender points become more painful when pressure is applied. Tender points can most commonly be found in these areas:
The back of the head
The top of the shoulders
Between the shoulder blades
The upper chest
The sides on the hips
The outer elbows
The front of the neck
The inner knee
The top of the hips

Tender points will vary from person to person and, like most of the symptoms of fibromyalgia, will come and go from time to time. For instance, the back of the head may be a tender point for someone, but that pain may last for a few weeks, dissipate and then return a few weeks later.

Trouble Sleeping

Constant fatigue and trouble sleeping are also signs of fibromyalgia. Many people who have this condition often feel tired or sleepy even after they’ve had a good night’s sleep. To most people, a good night’s sleep consists of 7-9 hours of sleep, but to people with fibromyalgia, a good night’s sleep may consist of 10-12 hours of sleep.

Sleep disturbances, such as sleep apnea or restless leg syndrome, are also characteristic of fibromyalgia and, along with the muscle pain and tenderness, can make it difficult to sleep. Some studies have suggested that sleep disturbances may even increase the risk of developing fibromyalgia in women.

Sensory Sensitivity

One of the most telltale signs of fibromyalgia is sensory sensitivity, which includes sensitivity to the following:
Light
Noise
Odors
Temperature changes
Pressure changes

Those with fibromyalgia can also experience vision problems such as a rapid decline in vision or difficulty driving at night. This sensory sensitivity is an overall part of the neurological and cognitive issues that those with fibromyalgia can have.

In a study conducted by researchers at the University of Washington, it was concluded that those with fibromyalgia display a greater dysfunction in certain cranial nerves than those without the condition. It was also concluded that those with fibromyalgia were more likely to have sensory abnormalities and neurological symptoms such as photophobia, tingling arms and legs, and weakness.

Physical Symptoms And Emotional Signs

Although there aren’t many visible symptoms of fibromyalgia, there are some physical signs that are indicative of this condition. These physical signs include:
Temporary hair loss
Mottled skin
Pronounced ridges on the nails
Nails that curve under

Those with fibromyalgia will also scar or bruise easily and may be more prone to developing ingrown hairs, split cuticle and non-cancerous tumors known as lipomas.

On the other side of the spectrum, some of the most common symptoms of fibromyalgia are the symptoms that you can’t see – emotions. People who have fibromyalgia tend to be very emotional. They may cry a lot or cry easily, experience frequent panic attacks, or suffer from anxiety or depression.

Other Common Symptoms

Internally, many people with fibromyalgia also experience digestive, abdominal and reproductive issues such as:
Cramps
Irritable bowel syndrome
Menstrual problems or PMS
Frequent urination
Bloating
Nausea
Impotence

It’s also common for people with this condition to experience heart-related symptoms such as an irregular heartbeat and pain that feels like a heart attack.

Is It Really Fibromyalgia?

While this may seem like a long list of signs and symptoms, keep in mind that the symptoms of fibromyalgia will vary from person to person. Some people may experience emotional, digestive or sleeping issues while others may not.

In fact, some people may display a majority of these symptoms and not even have fibromyalgia at all. A lot of these signs and symptoms do overlap with those of other conditions and illnesses so it can be tough to pinpoint fibromyalgia as the definitive cause.

To add to the confusion, fibromyalgia can also coexist with other conditions, such as Sjogren’s disease, which makes it difficult to sort out the symptoms. The only way to positively identify fibromyalgia as the cause of your symptoms is to seek a diagnosis from a doctor.

Sources:

08/09/2012

Usain Bolt and the boys doing it the jamaican way, taking it easy in the 4 x 100 meter final at the London Olympics.

19/08/2012

2nd and 3 rd in the womens 20k in the olympics

17/08/2012

Mr bolt, ideal name for the worlds fastest man lol

17/08/2012

He is one of many pictures i got while over in london for the olympics, this is the stadium

01/08/2012

http://www.london2012.com/

Official Website & Mobile Apps for the London 2012 Summer Olympics. Live results, competition schedule, news, photos, videos, medal count, athlete bios.

01/08/2012

http://www.livestrong.com/article/333132-can-you-build-muscle-without-gym-equipment/

Can You Build Muscle Without Gym Equipment?. Building muscle does more than raise your self-confidence. It enables you to perform daily tasks with more efficiency and it also contributes to weight loss and physical maintenance. According to the University of Michigan Health System, 3 lbs. of added m...