"Chronic means *long term* and these illness's  have no magic tablet to make us better, but there are some practical things we can do to try to manage it as best we can"

"If you have some practical tips of your own please EMAIL ME them and I will add them"

PRACTICAL TIPS

Below is a list of practical tips that you might find helpful,

 

~DEALING WITH OTHERS~ Interactions with the outside world can be challenging when you are dealing with chronic pain & fatigue. To preserve energy for the things most important to you, eliminate all superfluous tasks and unpleasant social activity. For those activities we choose to do, always come prepared. When we desire assistance from others, ask politely and clearly, explaining that they are saving us a great deal of pain and we are very grateful. People like to feel appreciated. When this approach is unsuccessful, there are several options. We may decide to rule out future interactions of this sort when possible. We can calculate whether the extra pain is worth it. We are the toughest group around. But playing the martyr entails huge costs and can be done only so much. When it comes to those closest to us, clear communication is crucial. You should make sure others understand your needs. But, at the same time, you should respect their preferences too. Living with someone who is chronically ill is taxing. Make sure to give credit to those who stick by us. We have many thorns in our feet. It's the greatest act of love to pull one out. By finding ways to communicate with our family, friends and colleagues, we can pull the thorns out together, one by one

 

~RELAXATION EXERSICES & BREATHING TECNIQUES~ Relaxation calm's the mind and relaxes the body, reduces stress, and can sometimes take the edge of the pain. It takes a lot of practice, and is easier said than done. Find which technique suits you best personally Some helpful tips include:-

1) Find some relaxing sounds (no vocals)

2) Take the phone off the hook

3) Find a nice place to get comfy were you will not be disturbed

4) Get comfy either sit or lay down

5) Let your mind drift into the music

6) Start to visualize a warm white light flowing from the heavens and slowly engulfing your body

7) As this light very slowly fills you imagine it is also pushing out all the stress and negativity as your body becomes this white light you begin to relax totally and completely

8) Imagine a balloon at the bottom of your feet . In this balloon all the negative nasty stuff is going

9) Know in your mind that this white light will cleanse your body and regenerate it when your entire body becomes this light tie a knot in the balloon and send the balloon to the heavens your higher power will take care of it and turn it into positive energy

10) Let yourself know that you are completely stress free and relaxed and refreshed

~CLICK HERE for more useful websites with helpful detailed relaxation & breathing techniques to try~

 

~STRECHING & STRENGTHENING EXERSIZES~ This type of exersise tone's our muscles, which is especially good for hypermobile joints, because in order to protect and keep the loose joints in place the muscles around the joints must be strengthened. However you must listen to your body, and learn its limitations, try not to overdo it, which especially has repercussions for those of us with chronic fatigue. Slow and very gradual should always be applied in all aspects of exercise.

 

~YOGA~ It helps to relax and calm the mind and the body, and can be done at any fitness level, just go slowly and carefully and listen to your body. If necessary adapt some of the positions to where you feel more comfortable, listen to your body and do not overdo it. I personally found a couple of the poses aggrevated my hypermobile joints, so i avoided those ones altogether and just did the ones my body felt comfortable with. Only work to your ability level and then gradually increase if and when you feel able to. Also a good idea is to encorporate some relaxation excercises into the yoga workout.

The General Effects of Yoga Include:-

The Endocrine System. Yoga asanas regulate and control the secretion of hormones from all glands in the body. Even if one gland is malfunctioning, a noticeable loss of health can be experienced.

The Muscles, Bones, Nervous System, Respiratory, Circulatory and Digestive Systems. All are co-ordinated with each other. The body becomes more flexible, and more able to adjust to environmental changes. The sympathetic and para-sympathetic nervous systems are brought into a state of balance.

Mental. Asanas make the mind strong and able to endure pain and unhappiness. Determination, concentration and memory are enhanced.

Spiritual. For those interested in the spiritual path, they are a stepping stone (third) in the quest for liberation or self-realisation.

 

~CONVERSATION & LAUGHTER~ having a joke and conversation with family and friends  is a great way to have fun and lift your spirits, and distract us form our own pains and problems. Talking can be very mentally stimulating and very exhausitng to those of us with chronic fatigue, so again try not to over do it too much and take rests when needed.

 

~DOCTOR's & SPECIALIST's APPOINTMENTS~ Make sure you have a knowledgable & understanding G.P who knows all about the conditions/diseases you are suffering with. Your doctors are your link to things you might need, such as medication, information, referrals, help with benefits, and general help advice and support. You must have a good relationship with your doctor if not find one who is more supportive, you can do without the added stress of a non-supportive, non-caring or non-undersanding DR. Your appointment is "your appointment" Dont be put off by drs giving you the impression like you are wasting their time, or that there is nothing wrong with you. Try not to get too emotional and dont be surprised if they sont seem to be very helpful to you. Be precise when describing your pain. Use words like sharp, radiating, aching, pounding, prickly, tight, deep, stabbing, dull, pinching, and tingly and if you feel so exausted and cant talk that well because of it say this, its nothing to be embaressed about. Often I come out thinking "I wish I'd have asked that" A good idea is to take a list of questions, or any other information that you want to tell the dr such as your symptoms and a list of other things that you might forget during your apointment.our appointment, with these waiting lists, we wait long enough! So try to make the most of it  and often it might be a good idea to have someone with you for much needed support!

 

~MASSAGE THERAPY~ For some, massage provides a real, if only temporary, relief from muscle pain. Unfortunately massage therapy tends to be quite pricey. If you can afford to have regular appointments, it may be well worth the expense. When reachable, self massage can help. Try rubbing oil on your muscles after a hot shower or bath. Massage devices can also be quite helpful. You can buy a machine with two rotating balls that can be used to deactivate trigger points and spasm. Before purchasing any device, check on the return policy. If you are not satisfied return the item.

 

~PRESCRIBED MEDICATION~  Understandably physicians are often hesitant to prescribe strong medications for chronic pain, due to the damaging long term effects and the fact that it is chronic, therefore needed for the long-haul.However it may be benefitial for you to work with your doctor to try to reduce pain and improve sleep and functioning. Pain killers, Muscle relaxants and antidepressants (in lowdoses- for sleep) may be prescribed and may be helpful. But keep in mind if it isnt helping you much then dont just take it for the sake of it, and if your seeking for a cure via medication, unfortunately at present there is no cure! For chronic pain relief its best to try more alternate therapies and treatments.

 

~HOMEOPATHIC TREATMENTS~ Some homeopathic and herbal remidies maybe benefitial, and most are side effect free and can be taken long term, so they are more appropriate for chronic sufferers. There is so many to try, a couple of more common ones are:-

*Fish Oil & Cod Liver Oil - It Helps fight and prevent heart disease, cancer, Alzheimer's, arthritis, diabetes, ulcers, depression, hyperactivity and many other diseases, Increases your energy level and ability to concentrate, Provides greater resistance to common illnesses such as flu and cold, Helps pregnant women avoid premature births, low birth weight and other complications. Also it helps delay or even restore joint cartridge & inflammatory pain, and evidence leads to the delay prevention of joint replacements. For those of us with HMS, we have a high chance of developing osteoarthritis, and cod liver oil is particularly good for that. Remember that cod liver oil contains vitamin D, which we get naturally through the sun, so during the summer months you should take Fish Oil not Cod Liver Oil, as it does not ocntain vitamin D.

*Glucosamine & Chondroitin- Two animal products marketed as food supplements, help some people with symptoms of osteoarthritis.

*Magnesium  Supplements  - Help muscles to relax and improve sleep and anxiety problems. Adding flaxseed to your diet can improve sleep and mood by increasing serotonin production.

 

 

~ELECTICAL STIMULATION UNIT (TENS MACHINES)~ These units sends electric impulses from a machine through wires and electrodes to your body. There are several theories as to why electric stimulation alleviates pain. The stimulation may distract your pain receptors, increase serotonin, stimulate nerves, or help relax muscle spasm. The TENS (Transcutaneous Electrical Nerve Stimulation) unit is Walkman-sized. You can clip it to your pants or fit in a pocket and hide the electrodes and wires underneath clothes. The other stimulation available as a home unit is interferential electrical stimulation. These machines tend to be somewhat larger. The main difference between transcutaneous and interferential is in the type of wave form and stimulation each provides. If one does not work well for you, the other may. Both are available with a doctor's prescription. A knowledgeable pharmasist or physical therapist should show you all the settings and ways it can be used. Since the device can be used in several ways, it is advisable to have a physical therapist advise which is the best way for you. For some, wearing a unit for many hours provides relief, for others a short therapy session can help much longer.

 

~SLEEPING AIDS~ Noise and Light disturbances can interfere with our sleep, so Night Black-Out Masks, Black Out Window Blinds, and Ear Plugs can all be helpful.

 

~HEAT~ Warmng the paniful joints and aching muscles, cna help with soreness & stiffness and the "cold to the bone" symptoms. Microwavable Heat Bags, Hot Water Bottles, Electric BedBlanket, Heat Rub Creams/Gels, Steam Showers/Hot Baths, & The Warmth Of The Sunshine are all great ways to help. 

 

~COLD~ An ice pace is useful for the regular minor injuries of HMS, such as strains & sprains. It helps to reduce any swelling that can occur. And a cold gel pack can be applied to the back of the neck when lying down to h elp slow ones thoughts and bring on a quieter mood. If you keep a gel pack in the freezer use a cloth over it to avoid damaging delicate skin or blood vessels with intense cold.

 

~DIET~ Your diet has an overall effect on your health, it will influence physiological functioning and this in turn contributes to a better quality of life. Drink plenty of water & eat a heatlhy balanced diet.Try to eat plenty of fresh fruit and vegetables, lean meat and cereals. Cut down on alcohol, sugary and processed foods, they interfere with blood sugar levels and can even make you feel more tired. Reduce the fat and salt in your diet too.

 

~SPLINTS, CLASPS & SUPPORTS~ For people with HMS, there are many splints, & other types of supports that may help by giving stabability & strength to floppy joints, and relief when doing some activities. Ring splints for the fingers, and splints and bandage supports for wrists, elbows, knees & ankles are a few examples. But be careful as restricting the joints can cause more pain and swelling, so only wear for short periods and monitor your joints.

 

~DONT RESTRICT YOUR JOINTS-REMEMBER TO FIDGET~ Restriction and lack of movement to people with Hypemobile Joints causes more pain, stiffness, more cracking, and locking. Remember to fidget & avoid repetitive activities and fixed positions.  

 

~POSTURE~ Try practicing good posture as much as possible, this will probably involve continually trying to correct it. It is best to do so as much as you possibly can, as good posture reduces the stress placed on joints, reducing wear and tear. It also improves the available range of movement of joints, which helps to maintain normal joint range and muscle length. Good posture increases lung capacity, aiding oxygen transport and nutrition around the body. Upright open posture allows more room in the abdominal cavity for the internal organs to function optimally. Posture also affects your frame of mind….and your frame of mind can affect your posture.

 

~LISTENING BOOKS ~ Too often it is just too exhausting to read a book and have the ability to concentrate on a book. So listening audio books can be bought on tape or cd and you can listen to a book at your own pace a bit at a time. Also wearing headphones condenses the noise making it easier to listen to, and using just the one headphone in one ear at time can condense the sound even more making it less exhausting.

 

~MAGNET PLASTERS/BRACELETS~ might help relieve pain

 

~EPSOM SALTS~ Adding epsom salts to a hot bath or soaking your feet in very hot water with Epsom salts dissolved in it is a very quick way of getting magnesium into the body to relax your muscles.