Eight times more women than men develop fibromyalgia.

Generally, painkillers are the usual treatment. However, studies have now shown that exercise may be a safe and effective alternative.

If you are suffering from fibromyalgia, exercise is probably the last thing you feel like doing.

Evidence is mounting which shows that keeping active might be the best way to combat this painful chronic condition.

The nature of the symptoms includes body pain and fatigue, sometimes even depression.

Several studies published over the past few years have found that regular physical activity (even just walking) may help alleviate the devastating symptoms of fibro­myalgia, which also include disturbed sleep, stiffness and reduced physical functionality.

One of the latest studies showed that Nordic walking (a fitness technique which involves walking with specially designed poles) improved the physical capacity of women with fibromyalgia.

A total of 58 women completed the study, which compared moderate to high intensity Nordic walking (twice a week for 15 weeks) with supervised, low-intensity walking.

The results showed that both groups enjoyed ‘clinically meaningful reductions in pain and fatigue’.

However, the Nordic walkers, when compared with the control group, experienced significant fitness gains and had significantly improved scores on a fibromyalgia-specific questionnaire assessing physical function.

Additionally, the Nordic walking did not trigger a flare-up of symptoms which some other forms of high intensity exercise can do. The study authors concluded that ‘Nor­dic walking… offers patients a safe and effective means of regaining functionality and physical fitness’.

Other studies, also published recently, have shown that even short bursts of physical activity such as gardening, housework or taking the stairs instead of the lift can be beneficial to sufferers.

In one group, those who had carried out the limited physical activity as described, when compared to a group who had only been given advice, support and information reported improved physical function and reduced pain.

Interestingly, I have observed that people who have taken part in regular activity in the past and suddenly had to cease this activity (due to an accident or lifestyle issues), could tend to develop fibromyalgia.

Other types of activity include yoga. In one study, 53 women took part in an eight-week yoga programme compared with a control group of standard care. The yoga group showed significant reduction in pain, fatigue and depression.

The results were helped by the participants’ commitment to practising yoga at home as well as in the classes.

Another type of mind-body technique is tai chi, which combines meditation and slow, gentle, graceful movements together with deep breathing and relaxation.

In Spain, a study showed positive results with a group who combined aerobic exercise and simple relaxation techniques, which were added to the end of the exercise period.

After 10 weeks, the group reported better sleep, reduced anxiety and improved quality of life.

There are other approaches I will briefly comment on.

Traditional Chinese medicine appears to be effective against this condition. Studies show acupuncture and Chinese herbs are more successful at reducing pain than convention medicine.

In studies, homeopathy has been shown to be consistently better than a placebo at alleviating symptoms.

According to a study, a vegan diet may also be helpful. After three months, the vegan dieters saw significant improvements in their overall health, with less pain and stiffness.

There is evidence to suggest that the artificial sweetener aspartame and the flavour enhancer mono­sodium glutamate may be involved in accelerating fibromyalgia.

One study showed a nearly complete resolution of symptoms when these additives were eliminated, and a recurrence of symptoms when the foods were introduced into the diet again.

According to John Lowe of the Fibromyalgia Research Foundation in Boulder, US, many of the symptoms of fibromyalgia and hypothyroidism are virtually identical.

For this reason, it may prove useful to investigate the possibility of suffering from an underactive thyroid and seeking out natural treatments for that condition.

It may also be worth considering taking supplements. Many sufferers are deficient in vitamin D, C, E and magnesium. Other supplements are 5-Hydroxytryptophan and S-adenosylmethionine; both have proved successful in double blind trials.

Finally, consider massage, in particular a technique called ‘myofascial release therapy’, which has been shown to improve pain relief, quality of sleep, reduce anxiety levels and raise overall quality of life.

In conclusion, clearly medicine is not the only answer to fibromyalgia, as studies are now suggesting that aerobic exercise and mind-body techniques are effective.

As always, more research is needed to see how these interventions fare in the long term.

However, it appears that if you persevere with whatever you choose, you will continue to reap the benefits.

kathryn@maltanet.net