Friday, August 30, 2013

Fibromyalgia, Sleep, and Walking

The other day a friend shared that her 30 year old daughter had just been diagnosed with Fibromyalgia.  The young woman has been feeling poorly for some time - mostly fatigued and unmotivated.  She has a 3 year old daughter, a husband, a full time job, and all the usual issues that life throws our way.  Imagine her not being fatigued?  Nevertheless, it is not normal for a young, otherwise healthy woman to suffer from disabling fatigue.  The diagnosis, while not exactly welcomed, was at least an answer for her.

I felt compelled to share my 28 years of experience with treating my own Fibromyalgia.  When I was first diagnosed, I had never heard or read of this condition and it was not widely known about even within the medical community.  The original research into this disorder came from returning Vietnam Veterans who had been prisoners of war in those cages in the swamps.  After a lot of evidence gathering and some trial and error, physicians discovered a connection between the deep fatigue and joint pain these guys suffered (they were all males in those days) and abnormal sleep patterns.  They all shared the same aberrant sleep patterns from sleep evaluations that were in their early days of widespread usage.  These poor guys had forced themselves to awaken and turn over every 5-10 minutes in those swampy cages so that the snakes and rats wouldn't bite them.  Even once those threats were gone and the former POW's had returned home, they couldn't unlearn those lifesaving maneuvers.  They had hundreds or thousands of wakeful intrusions into their restful sleep state each night.  Each Night!  A guy might awaken 1000 times in an 8 hour period.  This deprived their bodies of restful, restorative sleep, resulting in the deep joint pain and disabling fatigue they experienced.

I had never been a 'good sleeper'.  As far back as I could remember, I had difficulty falling asleep and staying asleep, seldom achieving more than 4-5 hours of  'sleep' each night.  Sleep studies demonstrated that I was actually only getting about 2 hours of restful sleep.  I had three kids at that time, two under two years of age - so at my best I was only able to lie down probably 4 hours a night since my kids don't have any better luck sleeping that I do!  This was not just the normal fatigue of a sleepless baby and mom.  I was in a great deal of pain and, at one point, began to think I was suffering from some progressive and fatal disease and had better plan who would raise my babies.
That's just crazy - and awful to think back on.

Fortunately I was taken seriously by my husband first (a doctor) and then my own doctor.  I was checked out for all kinds of other ailments with batteries of blood work.  I got a clean bill of health in all those areas.  So, this diagnosis that was so new - but that fit my life and symptoms like a glove - was assigned to me and I began to be treated with medication to achieve the sleep that was so elusive.

What a difference a few weeks made!  After several weeks of night time medication, my sleep patterns became more normal and the pains that so concerned and disabled me began to diminish.  It was at that time that I also began to learn of the connection between exercise, sleep, and the relief of pain.  With some experimentation, I discovered a routine that gave me the best sleep - as the best sleep is not to be found in a pill bottle alone.

So, about that exercise.  Well, you know how I feel about walking.  But, here's why.  Let's say you have a job like a mail carrier who walks a 5 mile route every day.  (I have no idea how long a regular mail route might be.)  You will develop great leg muscles and stay in good shape because you are walking every day and even carrying that fairly heavy pouch full of mail.  But, that walk will not do for our purposes.  So, even if you have a physically demanding job, you still need this extra piece to get the full benefits of an exercise like walking, biking, or swimming.

What's the difference?  First, there is the intent.  Physical demands during a job or for any other reason to complete a task does not release those endorphins the way a 'dedicated' walk does.  Second, the dedicated walk that engages the larger muscles of the legs - calf muscles, thigh muscles, and glutes  (hips and butt) will result in tiring physical activity while the brain is engaged in either a social activity (if you walk and talk with someone) or an introspective (maybe spiritual) activity if walking alone.  This specific combination of engaging those large muscles and releasing those endorphins is what will give the benefit of restorative sleep.  Really!

My preferred method of accomplishing the path to restorative sleep is walking.  But biking and swimming will too.  Other activities, if you are up to them, will also work.  Dancing, kickboxing, fencing.  You name it.  If it's an activity that you dedicate yourself to for this purpose, you'll find that good, restorative sleep will be the result.  Maybe not every single night.  Maybe not the full 8 hours we're supposed to get.  But, good sleep that will bring you a sense of well being, a lessening of physical pain, and an overall improvement in your physical health.

If you have Fibromyalgia, there is no cure.  There is effective treatment.  Part of that may well be in a pill bottle.  But, the part you can do that will cost you nothing and carries no risk of adverse side effects is walking.  If you suffer from pain either before or during a walk, ask your doctor for some help with the pain or use the 'universal' pain relief helpmate of 1 extra strength tylenol (acetaminophen) and 1 Ipuprofen about 30 minutes before your walk.  You'll be able to walk farther with less pain during and after the walk.  I truly believe that you'll find benefit from the exercise.

I Am Not A Doctor.  I am not dispensing medical advise.  I'm sharing with you what I have learned from doctors and from my own research and the treatment I have received for 27+ years with this diagnosis.  I believe I had Fibromyalgia even as a child.  I had poor sleep and lots of 'growing pains'.  I was active in sports in school and participated in lots of strenuous physical activities in my leisure time.  All of that helped me feel better, but once I was able to put all the pieces together - the scientific research, the medical therapies, and my own personal experiences, I was able to achieve a much better quality of life.  That quality requires that I do my part - the exercise and good sleep hygiene (read a later article on that soon) - as a routine.  If I can do it, so can you!


*************************** Remember my 100% GUARANTEE. Should you decide to stop walking and resume your old habits, I personally guarantee that you'll get back 100% of your former life - your pain, your lifestyle, your attitude. You can trust the information you find here. It's from a dedicated walker. Trust me and your life will get better! I promise.

Tuesday, August 27, 2013

Comments

Several recent comments sent in by readers have given me pause.  I get a lot of encouragement from the things my readers post.  While my blog is not widely read, I like to think that it is having a positive impact.  Well, at least for a few people it is.

Denise sent this comment:

Your my hero. I was a dedicated walker then jogger for years. I am trying to get back into walking ( I stopped to due a trama with our adult daughter.) I knew If I kept up I would feel better but I decided to lock myself up in the house. I just cannot seem to get outside..Now in my defence I work most days 7a to 7p... 6 days per week. I am motivated by your blog and happy to have found you! on Is It Work?
WOW!  The idea that I am a hero to anyone is amazing - and humbling.  I, too, am happy that you found this blog and that I can offer a bit of encouragement for you.  You have triumphed and your words will inspire others.  Thanks for writing!
Another comment, this one from Sage:

 Hi! You have a really great site! I'm glad to have stumbled upon it! I was wondering if you feature guest postings. Thanks and have a great day! on Patty's Great Idea

Sage, I'd be happy to have guest posts to feature.  If you have some ideas to share or know another writer who should be read here, please let me know.

I also need to thank the others who post comments from time to time.  It's always nice to get feedback.  Not everyone has to agree with me!  Please feel free to share. 



*************************** Remember my 100% GUARANTEE. Should you decide to stop walking and resume your old habits, I personally guarantee that you'll get back 100% of your former life - your pain, your lifestyle, your attitude. You can trust the information you find here. It's from a dedicated walker. Trust me and your life will get better! I promise.

Thursday, August 22, 2013

The Power Of A Word




I wrote recently about using the site habitforge.com as a tool for changing behaviors.  I've been using it daily for a couple weeks.  One of the parts of habitforge is signing up to receive an email daily at a time that fits in with one's routine.  I chose 9 PM as that's when I'm sure to sign on to my personal email after settling down for the night.

So, there it is every evening.  A simple word to click on.  Yes or No.  The question?  Did I succeed in my personal goal - that one I set for myself a few weeks back - that day.  Yes or No.

Now that I've gotten used to seeing that email in my inbox, I kinda look forward to it.  But, better yet, I look forward to clicking on that Yes button!  I did that thing one more day.  I did that thing that was gonna be hard for me - I did it one more day.

I don't want to have to click the No button!

Years ago when I was working on my first inventory in my Twelve Step work, I heard a smart, experience man speak on the subject of writing an inventory.  Such an inventory (fearless and searching moral inventory) can be many things.  In my case, my first attempt was a resentment inventory.  That is, I made a list of all the people who had done me wrong - but I also made a list of those things I had done that were wrong.  But, that smart guy who spoke on the subject asked if he would lie to a piece of paper.  Yes!!!  I would!  But, I didn't.  I embraced the fearless part and just wrote down all the bad things I'd done in my past.

I won't lie to a piece of paper and I won't lie when that Yes/No button choice comes to my inbox every evening.  So, it comes to mind during the day when I have a choice to make - to further my goal or to 'relapse'.  It makes me think.  I am stronger at doing the right thing for myself cuz I want to click that Yes button that evening.

It works for me.  Have you tried it??




*************************** Remember my 100% GUARANTEE. Should you decide to stop walking and resume your old habits, I personally guarantee that you'll get back 100% of your former life - your pain, your lifestyle, your attitude. You can trust the information you find here. It's from a dedicated walker. Trust me and your life will get better! I promise.

Tuesday, August 20, 2013

Did You Remember?

Just a gentle reminder, if you're wavering in your progress to a new and better YOU, that my 100% Guarantee is still in effect.  You can read it in its entirety at the bottom of this page.

The guarantee is unconditional.  If you walk on, no matter how slowly, you win.  If you don't, you get your old life, body, and pain back.

Now, think about that.  Wouldn't it be easier to just walk and get your guaranteed benefits?

Let me know!



*************************** Remember my 100% GUARANTEE. Should you decide to stop walking and resume your old habits, I personally guarantee that you'll get back 100% of your former life - your pain, your lifestyle, your attitude. You can trust the information you find here. It's from a dedicated walker. Trust me and your life will get better! I promise.

Thursday, August 15, 2013

More Goals, HabitForge

I just ran across this website a couple weeks ago, checked it out, and immediately signed up!  It fits perfectly into my philosophy about walking - and what I've written before.  Charting your progress, marking on a calendar or elsewhere each day you've walked, is a great way to motivate yourself and have a clear picture of your progress - or lack thereof.

Since I walk 29 days a month, sometimes more than once a day, I have no need to track my walks, distance, or other data.  I threw away my pedometer when I was routinely getting in 10,000+ steps per day.

But, when I'm trying to instill a new behavior in myself, I find this sort of basic tracking is very useful.  Say I get up on a Thursday with no motivation to perform my new 'skill' or 'habit'.  I look at the calendar and see I did it every day that week - so I'm loathe to let Thursday pass without putting that X on my calendar when I've completed the activity.  Competing with myself is my best motivation.  If there's a genuine reason for not performing (like this asthma that's messing with me right now), I can write that down on the calendar too.  That acts as a reminder that I had a valid reason besides laziness or busyness for not performing.  Remember, you must be first on your own list so busyness is not an excuse.

In addition, this website offers another real plus.  The opportunity to encourage others with brief comments regarding their progress or words to remind them of their goal if they are faltering.  As with my Twelve Step work, I learn the value of service.  Service takes me out of my own head and gives me a better perspective.  If I'm encouraging someone else, I am also encouraging myself.  There is no loser in this process.  Everyone wins.  It's simple, free, and persistent - as the emails arrive in your inbox each day prompting you to plot your progress.

This is just a tool.  If you would like some encouragement or would like to encourage others, then it's a site worth your time to explore.  And, it's not just for walking.  Use it for any behavior you want to change or improve.  I've been using it to cut down on my late night snacks and to lower my carb intake.  Those little reminders in my inbox are great.  It works!




*************************** Remember my 100% GUARANTEE. Should you decide to stop walking and resume your old habits, I personally guarantee that you'll get back 100% of your former life - your pain, your lifestyle, your attitude. You can trust the information you find here. It's from a dedicated walker. Trust me and your life will get better! I promise.

Friday, August 2, 2013

Other Trails

Maybe it's just where I live, but I am finding many new locations to walk.  I live near a river and have found five parks not far from my home that have walking trails.  Some take advantage of river scenery.  Others are more urban in appearance.

In one area, a park has a walking trail that follows the river for several miles with almost no views of the river.  Along that trail there are picnic tables, some athletic fields, and one area used frequently by model car enthusiasts. The noise of those model cars is annoying, but the folks are enjoying good, clean fun so I can tolerate it.

Another park has a paved river walk with completely unobscured views of the river.  The trail is several miles long and dead flat.  Across the road from the river walk is a huge park with a golf course, many picnic areas, and more walking trails, all flat and all paved.

The third park is on the opposite of the same river and is seldom used by anyone.  It is mostly under water during the Spring and doesn't dry out completely until the Fall.  It has a couple of picnic tables, a huge parking lot (for what??), and some a chip trail that goes up the side of a fairly high bluff, providing a challenging hike.  The river is easy to see from the picnic area but completely blocked by trees on the chip trail up the bluff.

The saddest of these parks is sandwiched between the river and a huge interstate highway.  It's flat except for one really steep climb up an unused street, has almost no river views, and is used frequently by model airplane enthusiasts and archers.  Other than mowing the flat football stadium sized area in the center of the park, this park is not well maintained.  It's clearly a stepchild to the park system.


The fifth park is the best!  Castlewood State Park.  I wrote about it recently.  It's hands down the best in the area.  There are other parks and walking trails in our county.  Some have trails of gravel up and down hills, hard to maneuver.  Some have trails crowded with impolite cyclists who have no desire to share the path.  Two of my favorite parks are just too far away with gas prices being what they are.  For special occasions, these parks will remain on my list of great places to walk.

We have trailnet in these parts and they have done a great job preserving old foot bridges and overpasses to be used by walkers and cyclists, connecting one trail and park with another, and publicizing group bike rambles and walk/run events.  They have connected the Katy Trail (an old rail line) with trails all over this area with a view to blazing a trail for walkers, runner, and cyclists all across the state of Missouri.  Check them out and see what they've done with things like the


 Old Chain of Rocks Bridge,


 the Katy Trail,


and Creve Coeur Lake. 


*************************** Remember my 100% GUARANTEE. Should you decide to stop walking and resume your old habits, I personally guarantee that you'll get back 100% of your former life - your pain, your lifestyle, your attitude. You can trust the information you find here. It's from a dedicated walker. Trust me and your life will get better! I promise.