The Arthritis Foundation's Guide to Good Living With Fibromyalgia

by Arthritis Foundation

• ISBN13: 9780912423265
• ISBN10: 0912423269
• Format: Paperback
• Copyright: 2001-07-01
• Publisher: Arthritis Foundation

Summary

This latest installment in the Good Living series, shows people with fibromyalgia ways to self-manage their condition and achieve good living.

Table of Contents

Foreword	xi
Acknowledgments	xii
Introduction	xiii
PART ONE: LEARN ALL YOU CAN
Understanding Fibromyalgia: A Mysterious, Chronic Condition	1	(16)
What Is Fibromyalgia?	1	(1)
Common Symptoms in Adults	2	(2)
Pain	4	(1)
Fatigue	4	(1)
Sleep Disturbance	4	(1)
Depression and Anxiety	4	(1)
Cognitive Difficulties	5	(1)
Fibromyalgia's Past	5	(1)
Other Signs and Symptoms	5	(1)
Who Gets Fibromyalgia?	6	(1)
Children and Fibromyalgia	6	(2)
Parenting a Child With Fibromyalgia	8	(1)
The Diagnosis Dilemma	9	(1)
What Causes Fibromyalgia?	9	(1)
Pain and Hormones	10	(4)
The Mind-Body Connection	14	(1)
The Genetic Connection	14	(1)
Fibromyalgia and the Gulf War Syndrome	14	(1)
Fibromyalgia and Sexual Abuse	14	(3)
Relieving Symptoms: Treatments for Fibromyalgia	17	(12)
Treatment: Multiple Options	17	(1)
Exercise and Physical Theraphy	18	(1)
Rest and Relaxation	18	(1)
Education	18	(1)
Healthy Habits	19	(1)
Medications for Fibromyalgia	20	(1)
Tricyclic Antidepressants	20	(1)
SSRIs	20	(1)
Combination Treatment	21	(1)
NSAIDs	21	(1)
Analgesics	21	(1)
The Narcotics Debate	22	(1)
Glucocorticoids	23	(1)
Benzodiazepines	23	(1)
Tender-Point Injections	24	(1)
Topical Ointments	24	(1)
Drugs Used in Treating Fibromyalgia	25	(4)
Alternative Therapies: Treatment's Old and New Frontier	29	(14)
Alternative and Complementary Therapies	29	(2)
Acupuncture and Acupressure	31	(1)
Massage	32	(1)
Biofeedback	32	(1)
Yoga	33	(1)
Other Techniques for Reducing Pain and Stress	33	(1)
Meditation	33	(1)
Hypnosis	34	(1)
Guided Imagery	34	(1)
Evaluating Alternative and Complementary Therapies	35	(1)
Remedies From Nature: Herbs and Supplements	36	(1)
SAM-e	37	(1)
Magnesium and Malic Acid	37	(1)
St. John's Wort	37	(1)
Chlorella Pyrenoidosa	38	(1)
Ill-advised treatments	38	(1)
Checklist for Evaluating New or Unproven Remedies	39	(4)
PART TWO: JOIN YOUR HEALTH-CARE TEAM
Medical Managers: Dealing With Your Doctors	43	(14)
Finding a Doctor	43	(1)
Join Your Health-Care Team	44	(1)
Who's on Your Health-Care Team?	44	(1)
Physicians	44	(1)
Searching for a Top Doc? A Top Doctor Tells You How	45	(1)
Other Health Professionals	46	(2)
Prepare Before Your Visit	48	(1)
During the Visit	49	(1)
Discussing Alternatives Therapies	50	(1)
Worksheet: Ask the Doctor	51	(6)
PART THREE: DEVELOP A GOOD LIVING LIFESTYLE
Managing Your Lifestyle: Elements of Good Living	57	(8)
The Keys to Good Living	57	(1)
Optimism	57	(1)
Humor	58	(1)
Sense of Purpose	58	(1)
Sense of Control	58	(1)
Social Support	58	(1)
Positive Self-Image	58	(3)
Activity: Targeting Your Time	61	(1)
Worksheet: Things You Love to Do	62	(1)
Worksheet: The Best of Me	63	(2)
Get Moving: The Benefits of Excercise	65	(26)
Exercise Has Many Benefits	65	(1)
What If I Don't Exercise?	66	(2)
Exercising With Chronic Pain	68	(1)
Three Essentials of an Exercise Program	68	(1)
Different Types of Exercise	69	(1)
Range-of-Motion (Flexibility/Stretching) Exercises	69	(1)
Strengthening Exercises	69	(1)
Sample Exercises	70	(12)
Endurance Exercises	82	(1)
Walking	82	(1)
Water Exercise	82	(1)
Bicycling	83	(1)
Increasing Your Fitness Level	83	(1)
Understanding Perceived Exertion	83	(1)
Finding Your Target Heart Rate	83	(1)
Starting Your Exercise Program	84	(1)
Staying Motivated	85	(1)
Monitoring Your Progress	86	(1)
Tips for Safe Exercise	86	(1)
Making Exercise a Habit	87	(2)
Exercise Diary	89	(2)
Eating Well: Diet and Fibromyalgia	91	(6)
Gradually Adopt a Good Diet	91	(1)
A Note on Diet ``Cures''	91	(1)
What Is a Good Diet?	92	(1)
Eat a Variety of Foods	92	(1)
Ease Up On Fat and Cholesterol	93	(1)
Eat Vegetables, Fruits and Whole Grains	93	(1)
Spare the Sugar and Salt	93	(1)
Drink Alcohol in Moderation	94	(1)
The Food Guide Pyramid	94	(1)
The Food Labeling Act	94	(1)
Nutrition Resources	95	(2)
Getting Along: Developing and Maintaining Relationships	97	(10)
Your Relationship with Others	97	(1)
Communication: Using ``I'' Messages	98	(2)
Learning to Listen	100	(1)
Get the Data You Need	100	(1)
Community Resources and Self-Help Groups	101	(1)
Sexuality and Fibromyalgia	101	(1)
How Fibromyalgia Affects Your Sex Life	101	(1)
Uplifting Activities	102	(1)
Worksheet: Problem Solving	103	(4)
PART FOUR: ASSUME RESPONSIBILITY FOR WHAT YOU CAN CONTROL
In Control: Your Role as a Self-Manager	107	(12)
Five Habits of Successful Self-Managers	107	(3)
Goal Setting and Contracting	110	(1)
Activity: Contracting for a Better Life with Fibromyalgia	111	(1)
Problem Solving	111	(1)
Activity: Creating a Problem-Solving Worksheet	111	(1)
Recording Your Experiences	112	(2)
Activity: Keeping a Journal	114	(1)
Thoughts Diary	115	(4)
Closing the Gates: Ways To Manage Pain	119	(14)
Methods for Managing Pain	119	(1)
What is Pain?	120	(1)
The Gate Theory of Pain	121	(1)
What Opens the Pain Gate?	122	(1)
Ways to Close the Pain Gate	122	(1)
Proper Body Mechanics	123	(2)
Energy-Saving Techniques	125	(1)
Revamp Your Body Mechanics	125	(1)
Emotions and Coping	126	(1)
Mind-Body Techniques	126	(1)
A ``Good Living'' Lifestyle	126	(1)
Relaxation	127	(1)
Distraction	127	(1)
Humor	128	(1)
Activity: Create Your Own Pain-Management Plan	128	(5)
Feeling Exhausted: How to Cope With Fatigue	133	(6)
What is Fatigue?	133	(1)
Setting Priorities	134	(1)
Pacing Yourself	134	(1)
Problem Solving for Fatigue	135	(1)
Plan To Act Against Fatigue	135	(1)
Problem Solving for Fatigue	136	(3)
Resting Well: The Keys to a Good Night's Sleep	139	(8)
What is Normal Sleep?	139	(1)
Fibromyalgia and Sleep	140	(1)
Factors That Can Disturb Sleep	140	(1)
Medications	140	(1)
Drugs and Food	141	(1)
Eating and Drinking Habits	141	(1)
Smoking	141	(1)
Drinking Alcohol	142	(1)
Stress	142	(1)
Physical Problems	142	(2)
Treatments for Sleep	144	(3)
PART FIVE: MASTER EMOTIONAL CHALLENGES
Achieving Relaxation: How to Master Stress	147	(16)
What is Stress?	147	(1)
Healthy vs. Unhealthy Stress	148	(1)
How Your Body Reacts to Stress	149	(1)
Physical Changes	149	(1)
Emotional Changes	150	(1)
Problem Solving for Stress	150	(1)
Recognize Your Body's Stress Signals	150	(1)
Identify What Causes Your Stress	151	(1)
Change What You Can to Reduce Stress	152	(3)
Manage or Accept What you Can't Change	155	(1)
Adopt a Lifestyle That Resists to Stress	155	(1)
Relaxation Tips	156	(1)
Join a Support Group	156	(1)
Activity: Deep Breathing	156	(1)
Activity: Relaxation to Control Pain	157	(1)
Activity: Guided Imagery Smorgasbord	158	(3)
Build Up Your Resistance to Stress	161	(2)
Losses and Gains: Getting Past Grief and Depression	163	(14)
What is Grief?	163	(1)
A Note on Grief and Depression	163	(2)
Grief's ``Parade of Emotions''	165	(1)
Dealing with Grief and Loss	165	(1)
Self-Talk	166	(1)
10 Unhealthy Ways to Think	167	(3)
Changing Unhealthy Self-Talk	170	(1)
Activity: Keep a Thoughts Diary	171	(1)
Avoiding a Spiral Into Depression	171	(1)
How to Know if You're Depressed	171	(1)
Activity: Depression: A Self Test	172	(1)
Seeking Professional Help	173	(4)
A Final Word	177	(1)
Glossary	178	(10)
Bibliography	188	(7)
Index	195	(11)
Resources For Good Living	206