Many patients who suffer from Fibromyalgia experience cognitive problems (often called “brain fog” or “fibro fog”) that leave them distressed, forgetful, and confused, as well as making it difficult to concentrate or speak clearly and concisely. While there appear to be numerous causes, here are a few tips that will help you get through those moments of “fog”.

1. Use Lists as Reminders
Lists act as reminders of your daily tasks and items you want to accomplish for the day. Place Post-it® notes in places that will help jog your memory, or near common areas that you visit.

2. Avoid Multi-Tasking
Often even people without Fibromyalgia experience forgetfulness when they are trying to do more than one thing at a time. Take the time to do one thing to its completion before starting something else. Multi-tasking only causes more confusion and will keep you from finishing your original tasks.

3. Avoid Over-Stimulation
If you are sensitive to noise, light or to sensory input coming from more than one source at the same time, limit the noise or light by moving to a quiet place and avoiding distractions.

4. Organize and De-Clutter
If you feel overwhelmed in your environment or your house is cluttered and is causing you even more confusion, ask a friend or family member to come help you get organized. This will help you put some stability and organization back in your life.

5. Use Routines
Everyone says routines can be boring; however, for people who suffer from brain fog routines can be an excellent source for remembering the basic things of life. If you are always forgetting where your car keys or purse are, start a routine of putting them in one location near the door, so you know each day where they will be when you are ready to leave the house.

6. Pick Your Best Time of Day
Most of us have better and worse times of the day. Do the tasks that require concentration and mental clarity during the hours you are sharpest. The best time of day varies from person to person.

7. Postpone or Cancel Activities
If you’re not thinking clearly, postpone jobs that are mentally challenging, switch to a simpler task, or take a break and pick up the other tasks at a later time when you’re mentally more alert.

8. Improve Your Sleep
Many problems associated with brain fog can be ascribed to sleep deprivation. Getting restorative sleep can help limit cognitive problems. Eight to nine hours per night is optimal, so if you struggle with sleep there are many alternative and natural products that can help you.

9. Limit Stress
Stress can trigger or intensify brain fog. You can reduce fog by avoiding stressful situations, by learning how to relax in response to stress, and by training yourself to control the production of adrenaline. Exercise, yoga and breathing exercises are just some of the many options available that will help eliminate and control stress.

10. Plan Your Response
Brain fog is confusing, and can leave sufferers feeling scared and uncertain of their own mental capabilities. To be mentally sound, plan your response ahead of time by developing rules to guide you when you are feeling lost. This plan will provide a standard and habitual response that is safe, and something you can rely on when you’re feeling confused. For example, you might decide that you will respond to severe fog by lying down or by changing to a simpler task.

If you are ready to take the first step to feeling better and taking your life back, visit Fibromyalgia and Fatigue Centers Inc. today and sign up for our free newsletter with the latest news on the treatment of Fibromyalgia and Chronic Fatigue and tips on how you can get on the path to healing today.

Muscle abnormalities

Though these things cannot be tested at your doctor’s office or clinic, some research has shown that people with FMS have three kinds of muscle abnormalities:

* Biochemical

Some FMS patents have low levels of muscle-cell chemicals that make sure you have enough calcium in your muscles.  When levels are low, the muscles stay contracted rather than relaxing.

* Structural & blood flow

Researchers have found people with FMS have especially thick capillaries (tiny blood vessels).  This could mean your muscles don’t get enough oxygen-rich blood or other compounds you need for proper muscle function.

* Functional

Experts don’t know why this is but speculate that the pain and stress of the disease itself may harm muscle function.

Source:  1995-2007 Life Extension Foundation.  All rights reserved.  “Fibromyalgia“

Serotonin impacts your sleep cycle, pain level, and feelings of well being.  Low levels are linked to  depression, migraine, and irritable bowel syndrome, all of which frequently occur in people with FMS.

* Melatonin:  Low levels

Your body makes melatonin from serotonin.  Typically, serotonin levels increase in the morning to help you wake up, then drop at night as your body converts it into melatonin, which helps you sleep.  Some studies show taking melatonin supplements can cut pain levels, improve sleep, and improve depression symptoms in people with FMS.  However, other studies have shown little or no improvement.

* Stress hormones:  Low levels

Deficiencies in the stress hormones cortisol and norepinephrine make your body less able to cope with psychological or physical stress.  (Physical stress includes infection or strenuous activity.)

* IGF-1 growth hormone:  Low levels

This hormone promotes bone and muscle growth.  Low levels are related to problems with thinking, low energy, muscle weakness, and intolerance to cold.  This level may be a marker for FMS rather than a cause.

* Substance P:  High levels

Substance P is a chemical messenger in the nervous system associated with pain perception.  If you have too much, your brain gets too many pain signals.  People with FMS can have up to three times the normal amount in their spinal fluid.

* Abnormal pain pereception:  High activity levels

Some studies and brain scans suggest fibromyalgia patients have too much activity in the part of the brain and central nervous system that process pain.

Researchers are working to understand what these abnormalities mean and how this knowledge can lead to treatments.

Sources:

2007 About, Inc., a part of the New York Times Company.  All rights reserved.  “Fibromyalgia“

2007 ProHealth, Inc.  All rights reserved.  “Melatonin Deficiencies in Women“

1995-2007 Life Extension Foundation.  All rights reserved.  “Fibromyalgia“

Sources:

2007 ProHealth, Inc. All rights reserved.  “Melatonin Deficiences in Women“

Three other studies linking FMS with nutritional factors have also been published.  One reported a decrease in plasma levels of branched chained amino acids (BCAA’s), particularly valine, leucine and isoleucine.  These amino acids are essential for providing energy and regulating protein synthesis in the muscles, and can be supplemented with BCAA blends (sold at health food stores).  Another study reported high levels of calcium and magnesium in the hair of people with FMS.  Ironically, high levels of these minerals in the hair reflect reduced stores of calcium and magnesium in the bones and body cells where they are needed.  Supplementing both minerals, as well as avoiding diuretics, may be helpful.  A third study reported that vitamin D levels were significantly reduced in two different patient groups; lupus and FMS.  Unlike lupus, FMS does not involve skin sensitivity to the sun and patients should get out in the sunlight more often.  Chronically low levels of vitamin D can increase your risk of developing osteoporosis.

3.  Donaldson MS, et. al. BMC Compl Alt Med 2001; 1(1):7-15.

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5.  Maes M, et. al. Psychiatry Research 2000; 97:11-20.

6.  Huisman AM, et. al. J Rheumatology 2001; 28(11):2535-9.