What You Can Do NOW to Stop Fibromyalgia Pain Relieve pain, get better sleep, rev up your energy, Relieve pain, get better sleep, rev up your energy, drop excess weight and drop excess weight and FEEL BETTER NOW! FEEL BETTER NOW! By Deborah A. Genovesi, CHHC Certified Holistic Health Coach, Fibromyalgia Expert
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Transcript
What You Can DoNOW to Stop
Fibromyalgia Pain
Relieve pain, get better sleep, rev up your energy,Relieve pain, get better sleep, rev up your energy,drop excess weight anddrop excess weight and
FEEL BETTER NOW!FEEL BETTER NOW!
By Deborah A. Genovesi, CHHC
Certified Holistic Health Coach,
Fibromyalgia Expert
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Disclaimer
Deborah's Fibro Journey
3 FR*E*E Things You Can Do Today To Feel Better
Energize and Re-Center With Mini Breaks
3 Ways to Make Self-Care a Priority
Are you ready to stop hurting and get more energy?
Table of Contents
The reader of this ebook understands that the role of a health coach is not to
provide health care, medical or nutrition therapy services; or to diagnose, treat
or cure any disease, condition or other physical or mental ailment. Rather, the
coach is a mentor and guide who has been trained in holistic health coaching to
help clients reach their own health goals by helping clients devise and
implement positive, sustainable lifestyle changes. The reader of this ebook
understands that the coach is not acting in the capacity of a doctor, licensed
dietician-nutritionist, psychologist or other licensed or registered professional,
and that any advice given by the coach is not meant to take the place of advice
by these professionals. If the reader is under the care of a health care
professional or currently uses prescription medications, the reader should
discuss any dietary changes or potential dietary supplements use with his or her
doctor, and should not discontinue any prescription medications without first
consulting his or her doctor.
The reader understands that the information received should not be seen as
medical or nursing advice and is not meant to take the place of seeing licensed
health professionals.
The suggestions, information and resources in this ebook are made in a generalnature and meant to contribute to your knowledge base. Please take thisinformation as background and do your own investigation before implementinganything suggested.
The examples in this report highlight exceptional results, and are not intended toguarantee that everyone will achieve the same results. Your success depends onmany factors and is a result of many conditions that can't be predicted. Noreport or advice can guarantee success.
But first, this ebook will give you a jumpstart on some changes you can make
TODAY that will start you on your healing journey. One of the worst aspects of
fibromyalgia is feeling as if you have no control over your own health and never
knowing if today is going to be a bad day or a good day. I know I felt like my
body had totally betrayed me.
I started to worry, "Will I ever feel well again?"
When I learned the action tips that I've included in this e-book, I began to takeWhen I learned the action tips that I've included in this e-book, I began to take
back my life and my health drastically improved.back my life and my health drastically improved.
I know the same can happen for you. Don't lose hope. Don't listen to the "doom
and gloom" Negative Nellies (even if they are wearing a white coat).
You CAN feel better! Read on...You CAN feel better! Read on...
1. Stop drinking soda and/or eating anything containing sugarStop drinking soda and/or eating anything containing sugar
This is #1 on the list because it’ll actually save you money while vastly
improving your health and pain levels. Most disease and discomfort in the body
is caused, and worsened, by inflammation. Guess what’s the #1 commonly-
consumed substance that causes inflammation? SUGAR.
We’re a nation that is absolutely insane in the amount of sugar we consume, and
that directly correlates to how sick, obese and chronically ill we are among other
countries.
It can be difficult to change long-standing habits but if you’re serious about
feeling your best, especially if you aim to conquer fibro or any other chronic
disease, you must find a way to eliminate sugar.
Here’s how to start: Write down everything you eat for one week and review that
to determine sugar intake. If you drink soda, iced tea, or any sweetened
beverage, that’s an easy place to cut sugar. If you use it in your coffee or tea, cut
down for a few days and then stop adding it altogether. If you are eating foods
that have added sugar, simply fill up on more whole vegetables and fruit to
crowd out those sugar cravings. You may want to add more naturally sweet
3 FR*E*E Things You Can DoToday To Feel Betterby Deborah A. Genovesi, CHHC
The good news is after a few days off sugar, you’ll lose the taste for it. The bad
news is you have to be strong enough to go through 2-4 days of “detoxing” and
you may be headachy and irritable for those few days. But if you can power
through and make a decision to stop sugar, you’ll be rewarded with much less
swelling, aches, joint pain, headaches, mood swings, irritability and anxiety.
For more info on beating the sugar monster, see my past post, “3 Tricks To Tame“3 Tricks To TameYour Sweet Tooth” CLICK HEREYour Sweet Tooth” CLICK HERE. You also can search You Tube for Dr. Robert
Lustig’s videos on the nasty effects sugar has on the body.
2. 2. Get more sleepGet more sleep
I’ve tackled this before in my blog but it bears repeating; you must get a
minimum of 8 solid hours of sleep per night. If it seems impossible for you to get
to bed any earlier, I’d urge you to carefully examine what you’re putting before
your good health.
Are you staying up to get more work done? It can wait. Do you get caught up in
TV watching? Use your DVR to record it and watch later. Whatever the excuse,
realize it’s just that, an excuse. You can choose to prioritize your health and be
more consistent about getting to bed earlier. Or you can keep burning your
candle at both ends and stay sick. I don’t want that for you and I know you don’t
want that either!
If the problem is that you get into bed on time but you can’t sleep, then check
out my former post for tips to catch those elusive ZZs. CLICK HERE to read CLICK HERE to read “What“Whatthe Heck is Sleep Hygiene?”the Heck is Sleep Hygiene?”
3. 3. Carve out 15--30 minutes daily to relax and de-stressCarve out 15--30 minutes daily to relax and de-stress
I can’t overemphasize how important and truly critical it is for you to find out
what helps you relax and then do it daily. I know you have a million things to do,
and a house to clean, and a family to tend, and friends to see, and a career to
build and… and… and…. We all do! Guess what though? If you burn yourself out
you can’t do any of these things and you also will not heal from fibro or any other
health challenge you’re battling.
Fibro often happens in conjunction with a high striving, Type A, overachiever,
perfectionist personality. I know I was guilty as charged on all counts there. I’m
not anymore and that’s partly why I’m no longer suffering with debilitating
symptoms. All of those traits will keep that fibro cooking, and worsening.
So my suggestion is to find healthy, stress-relieving outlets (note the word
healthy, so a bottle of wine is not a good plan) and make this self-care top
priority each day. Build it into your routine.
One example may be soaking in a warm bath scented with calming essential oils
before bed. Or you can go to a quiet room alone and meditate, or listen to
relaxing music. Perhaps a repetitive task like knitting is meditative for you, or
prayer helps center you.
Experiment and find which calming activities work for you and then set aside a
minimum of 15 minutes, but 30 is better, to decompress.
There are multiple studies that show mindful meditation is a key factor in pain
reduction and increases oxygen and serotonin levels in the blood, all positives
to calm and clear your mind and body of stress. If this feels “selfish” to you, I
invite you to reconsider what your life will be like in constant pain. Taking care
of you, so that you can go be fabulous in the world, is actually the only sane
thing to do.
And while we are thinking about stress relief and mindfulness, you may beAnd while we are thinking about stress relief and mindfulness, you may be
wondering how to accomplish that. The next page will show you how.wondering how to accomplish that. The next page will show you how.
If you are as busy as I used to be when I worked in TV and public relations, I know
you probably find the idea of taking a break for yourself something of a pipe
dream. I mean, it’s nice to think about in the same way it is fun to secretly hope
you will win the lottery, but realistically, you have very little hope it could
actually happen. Am I right?
Well, you CAN learn to incorporate mini breaks into your lifestyle, no matter how
busy you are and once you do, I know you will become a big fan. You do know no
one gets points for misery, right? So there is nothing to be gained by beating
yourself into the ground with your daily routine. I tried the Type A path - didn’t
turn out so well for me!
Energize and Re-Center WithMini Breaksby Deborah A. Genovesi, CHHC
Here’s what to do instead:Here’s what to do instead:
1. Plan a minimum of three, 10-minute mini-breaks into your day. Put them in
your calendar and make them as much a priority as a meeting with your boss.
Just. Do. It.
2. During these breaks do not check your phone, take calls, eat, look at email or
do anything for anyone else. This is time for YOU.This is time for YOU.
3. What to do? Completely disconnect and go somewhere you can be alone. Get
into a comfortable position, sit or lie down, and focus on your breath going in
and then out.
4. If you’d like, incorporate a few gentle stretches (Google "simple yoga
stretches on You Tube") or simply keep the focus on your breathing.
5. Don’t be afraid of meditation. Just focus on your breath and as thoughts pop
into your mind, simply let them drift by, like you are watching clouds in the
summer sky. I personally like to listen to 10-minute guided meditations on
my iPod or PC.
Also, to ease your mind, realize that there is no “correct” way to meditate. It’s
unlikely that any of us will get to a point where all our thoughts cease to pester
and we can sit in lotus position for hours on end. That’s not the goal. Even five
minutes of slowing your breathing and disconnecting from all the external
stimuli in your office or home is highly beneficial, and you get better at it as you
practice.
Often we get caught up in the whirl of the day. Face it, there is ALWAYS work to
be done, at home and at the workplace. Someone, somewhere, will always need
you to do something for them. That fact will not change. How you choose to deal
with the endless barrage is entirely up to you and since staying healthy is a
priority, you may choose to take these mini breaks to re-center and re-focus
yourself throughout the day.
After a mini break you will find that you are more productive, energized, lessAfter a mini break you will find that you are more productive, energized, less
likely to snap at others and just generally calmer and happier.likely to snap at others and just generally calmer and happier.
Many studies show that those who manage to make this simple change to their
routine actually get more done and feel better about their lives in general.
Conversely, many illnesses, including chronic ones like fibromyalgia, are linked
with pushing yourself too hard and neglecting self- care.
OK, that all sounds great so far, right? But you may be left wondering about what
I truly mean by "self-care" and how you can move that front and center into your
already busy life.
Read on for tips and tricks to seamlessly work this vital idea of "self-care" intoRead on for tips and tricks to seamlessly work this vital idea of "self-care" into
your daily routine.your daily routine.
Just about every season brings some reason or other for us to get crazy busy.
There's summer picnics and weddings to attend, fall back-to-school rush, winter
brings the holidays and then spring is all about cleaning and readying our home
for the summer once again. There seems to ALWAYS be a reason to be busy and
when we ladies get busy, we have a tendency to push our own needs to the
bottom of the list. I’ve got some suggestions to help you ensure that you get the
self-care necessary to keep healthy this season, and the whole year through.
What do I mean by self-care?What do I mean by self-care? There are a number of things we all must monitor
for optimal health, and this is even more crucial if you are having health
challenges, like fibromyalgia or other chronic conditions. Self-care includes
these major categories:
SleepSleep (at least 8 hours of restful, restorative sleep)
NutritionNutrition (avoid foods that do not support your health and get enough
I hope that you have enjoyed the tips in this e-book and that you now know that
you do indeed have a great measure of control over your health and how you
feel from day to day. Pain and suffering do NOT have to be your main
companions any longer and wherever you are today, you CAN improve.
Even though doctors do not have a "cure" for fibromyalgia, we Fibro Fighting
gals are not helpless victims and fibromyalgia does not have to mean a life of
excrutiating, chronic pain for us. I'm living proof of that!
If you are ready to reclaim your good health, read on.If you are ready to reclaim your good health, read on.
Are you ready to stophurting and get more
energy?
No matter how much you have been suffering with fibromyalgia orchronic fatigue related ailments, I know you can feel better.
I did it. You can too.
Let me show you how…
I will coach you through a process that has worked for me and manyI will coach you through a process that has worked for me and manyothers with fibromyalgia.others with fibromyalgia.
If you’re interested in learning more about working with me,schedule a FREE Fibromyalgia Breakthrough SessionFREE Fibromyalgia Breakthrough Session by clicking the
big, yellow button below.
During that session we’ll discuss your health goals, your specificchallenges, and how I can help you to truly find your “Fabulous”
again, even if you think feeling great is impossible!