Diet and exercise have long been the recommended advice for wellness, enabling individuals to keep their muscles toned, stay in shape, maintain a healthy weight, and feel great. According to a new meta-analysis, engaging in an exercise program should be the first treatment for Fibromyalgia. Although it may be difficult to understand initially, exercise does have positive benefits for those in pain, even if the pain is present at the onset.
Traditional Chinese Medicine and Blood Stasis
In Traditional Chinese Medicine (TCM), there is a theory called blood stasis. Blood stasis refers to when the blood becomes sluggish or stagnant and the issues that this can create. Blood stasis can occur due to trauma, muscle spasm, blood clots, varicose veins, menstrual cramps, and the reduction of blood flow from blocked arteries. TCM also examines areas such as “liver depression,” which is caused by stress and can cause the blood movement to slow down.
Symptoms of blood stasis include poor circulation, poor digestion, fatigue, and pain, which are similar to the symptoms of fibromyalgia. Rather than treating diseases or pain locations, TCM focuses on uncovering the underlying cause of the disease or pain symptom. In the case of fibromyalgia, the pain could be caused by blood stasis, and the first line of treatment in TCM for correcting blood stasis is through exercise, such as walking, qigong, and tai chi.
New Meta-Analysis Supports Exercise for Fibromyalgia
The European League Against Rheumatism (EULAR) has revised its recommendations for the treatment of fibromyalgia to focus on exercise as the first line. A multidisciplinary group of 18 members from 12 countries undertook a meta-analysis for which nearly 3000 studies were considered. Key outcomes evaluated were pain, fatigue, sleep, and daily functioning.
According to the meta-analyses, the only ‘strong for’ therapy-based recommendation in the guidelines was exercise. Lead researcher Gary Macfarlane, of the University of Aberdeen in Scotland, stated that the group unanimously endorsed exercise due to its “effect on pain, physical function and well-being, availability, relatively low cost, and lack of safety concerns.”
Best Types of Exercise for Fibromyalgia
For those with fibromyalgia, engaging in vigorous exercise can be challenging. However, it will be necessary over time as this encourages blood stasis, which improves respiration and invigorates the body to reduce pain. While the review did not specify which types of exercise are best, we can look to ancient Chinese methods for guidance.
Ancient Chinese exercises, such as walking, qigong, and tai chi, all include focusing intention, movement, and breath. This combination makes the exercise method internal, mental, and physical, allowing for benefits to the physical body, physiology, and mental health. In other words: becoming fit while relieving stress. Let’s take a brief look at the benefits of walking and qigong practice for individuals with fibromyalgia.
Walking
Brisk walking is among the safest and most beneficial exercises to do. Walking is easy on the joints and allows individuals to elevate their heart rate to a comfortable level and maintain it there for good effect. Walking stimulates blood flow, oxygenation of the body, and contracts muscles for a great low-impact workout.
Being able to walk for varying lengths of time enables individuals to increase their workout over time to suit their personal needs. Moreover, changing from a flat path to an elevated or even rocky hike can enliven and invigorate workouts by utilizing different muscles and placing more stress for endurance and strength, all of which help resolve blood stasis.
Qigong
The practice of qigong has also proven effective for fibromyalgia. Research published in Hindawi’s Evidence-Based Complimentary and Alternative Medicine demonstrated that daily practice of qigong over a 6-8 week period improved core domains for fibromyalgia, including pain, sleep, impact, and physical and mental function. Most impressively, the study found that “extended qigong practice can lead to changes at a molecular level,” leading to an enhanced immunity and alteration in apoptotic genes in favor of resolving inflammation.
Conclusion
At the foundation of good health lie diet and exercise. Diet is essential for wellness, vibrancy, and overall well-being while exercise has proven beneficial for building strong muscles and bones, encouraging blood circulation, and providing pain relief. When dealing with fibromyalgia, both ancient knowledge and recent discoveries reveal that exercise should be the first line of treatment for pain, particularly pain associated with blood stasis.
