Is it fatigue or something else? Find out if fibromyalgia is affecting your life.

Did you know that approximately 2 to 4% of the world's population suffers from fibromyalgia, with a high prevalence among people between the ages of 35 and 55? Despite these numbers, the condition remains shrouded in ignorance and uncertainty. How is it possible that such a common condition still remains largely invisible?

Unexplained pain, chronic exhaustion, and insomnia are more common than we think, and could be symptoms of fibromyalgia.

Could it be that our current pace of life is putting our bodies under more pressure than they can handle?

The impact that lifestyle choices can have on the development of undefined diseases, such as fibromyalgia, is challenging our ideas about health, stress, and lifestyle.

Defining fibromyalgia

Fibromyalgia is a chronic and complex condition that is often difficult to understand, both for those who suffer from it and for those trying to help. It is primarily characterized by widespread body pain that can be persistent and exhausting. It's not just the ache many of us have felt after a long, tiring day; it's a constant pain that affects those who suffer from it both physically and emotionally.

In addition to the pain, many people with fibromyalgia experience profound fatigue, even after a full night's sleep. Daily tasks can become immensely difficult, and these people often lack the energy to complete them. Furthermore, fibromyalgia can affect memory and concentration, a phenomenon sometimes referred to as "fibro fog," which can, of course, lead to frustration and stress.

It's crucial to recognize that, although this condition may not be visible from the outside, the challenges faced by those who suffer from it are very real and tangible. Each person may experience symptoms differently, so the path to relief is very personal and often requires patience from both the sufferer and those around them.

 

Causes

Fibromyalgia is a condition that has generated much interest in the medical and scientific community, but much remains unknown about its exact causes. However, research suggests several theories about its possible origins:

Central Nervous System Disorders One of the most common theories is that fibromyalgia is related to abnormalities in how the brain and spinal cord process pain signals. People with fibromyalgia may have heightened sensitivity to pain due to changes in how their brain and nervous system handle pain signals.

 There is some evidence that fibromyalgia may have a genetic component , as we tend to see the condition run in some families.

Stress . In some cases, fibromyalgia is triggered after a physically or emotionally traumatic event, such as a physical accident, illness, surgery, or significant psychological stress.

An imbalance of the neurotransmitters serotonin, dopamine, and norepinephrine, which are the neurotransmitters that regulate mood, sleep, and pain, may play a role in fibromyalgia.

  

Diagnosis

Diagnosing fibromyalgia is not easy because its symptoms overlap with those of other conditions. It is not through a laboratory test either.   The first thing your doctor will do is review your medical history.

Not long ago, the diagnosis of fibromyalgia was often based on pressure on specific points on the body (tender points). However, the criteria were revised by the American College of Rheumatology (ACR) and now include:

• Generalized pain that has lasted for at least three months.
• Presence of other chronic symptoms such as fatigue, unrefreshing sleep, and cognitive problems.
• Evaluation of other possible health problems, which may include abdominal pain or depression.  
• Finally, to rule out other possible causes, your doctor may order blood tests and other tests to look for inflammatory diseases, endocrine disorders, or infections that could explain your symptoms. Thyroid, vitamin D deficiency, and arthritis are some common conditions that should be checked. 

Relevant statistics

Women are disproportionately affected, although recent studies suggest that the gender gap may be smaller than previously thought.

Prevalence increases with age, peaking in older adults. Stress and lifestyle choices, such as obesity and physical inactivity, significantly influence both the development and severity of symptoms.

Stress as a contributing factor

Exacerbation of symptoms: 63% of patients cite stress as the primary trigger for flare-ups. Chronic stress amplifies pain sensitivity through the release of cortisol and adrenaline.

Bidirectional relationship: Stress-induced hormonal changes (e.g., HPA axis dysregulation) may contribute to the onset of fibromyalgia, while the disease itself increases psychological stress.

Lifestyle-related risk factors

Obesity: People who are overweight (BMI 25-29.9) and obese (BMI ≥30) face 34% and 62% higher risks, respectively.

Physical inactivity: Very low activity levels increase the risk by 31% compared to moderate activity.

             

How does fibromyalgia affect your daily activities, work life, and personal relationships?

We have already discussed that there are three clear symptoms of fibromyalgia that affect your daily life:  Persistent chronic pain that can range from moderate to severe; external fatigue that doesn't improve with rest ; and unrefreshing sleep , such that, even after sleeping for long hours, you wake up feeling unrested.

The main challenge in work life is what is known as "brain fog" or "fibrofog." It is common and refers to problems with memory, attention, and clarity of thought. This can affect the ability to perform work tasks efficiently.

The physical and emotional limitations imposed by fibromyalgia symptoms can put stress on personal and family relationships. Partners may take on more responsibilities, which can cause some tension.  Especially because fibromyalgia is an invisible illness, and others may have difficulty understanding the extent of the pain and fatigue. This often leads to misunderstandings or the perception by acquaintances that "you don't look sick."

 

What can you do?

If you suspect you have this condition, your doctor will likely diagnose you and prescribe the medications you should take.

For my part, I propose some tools that could be useful when dealing with a condition like fibromyalgia.

The first thing is to listen to your body and learn to identify when you need to rest to prevent the exacerbation of symptoms.

Space your activities out well throughout the week to avoid activity overload; don't hesitate to take frequent breaks during your activities to allow your body to recover and detect its energy and rest rhythms.

Practice relaxation techniques , such as meditation or yoga, which can help you improve stress management and contribute to a better balance between effort and rest.

Sleep quality is crucial for this and any other condition because it is during sleep that your body works to repair muscles, organs, and other cells.  The brain is responsible for eliminating toxic products by increasing the flow of cerebrospinal fluid.

Sleep promotes the secretion of important hormones such as growth hormone, which peaks during slow-wave sleep and promotes tissue growth and repair.

Likewise, sleep helps regulate metabolism, promoting energy restoration and maintaining stable blood sugar and appetite control.

Follow a regular sleep schedule, going to bed and waking up at the same time every day, even on weekends; practice good sleep hygiene. 

Avoid caffeine, nicotine, and alcohol at night, as they can disrupt sleep.

Limit large meals and liquids close to bedtime to avoid discomfort and waking up during the night.

Use your bed only for sleep and privacy, not for work or watching TV. These are just a few strategies, but there are others, such as cognitive behavioral therapy for insomnia (CBT-I), which sometimes requires more targeted approaches depending on the severity of the condition.

 

 

Influence of diet and nutrition on fibromyalgia

Multiple studies and reviews highlight the impact of dietary choices on inflammation, pain, fatigue, and overall quality of life in people with fibromyalgia.

Key findings from recent research

Pro-inflammatory diets worsen symptoms : Diets high in refined sugars, processed foods, unhealthy fats, and red meat are associated with increased pain, higher inflammatory markers, and a higher disease burden in patients with fibromyalgia.

Anti-inflammatory diets may help : Diets rich in whole foods, fiber, fruits, vegetables, healthy fats (such as olive oil), and lean proteins (such as fish and poultry) are linked to reduced pain and fatigue. Plant-based and Mediterranean diets, rich in antioxidants and anti-inflammatory nutrients, are especially promising.

Check for potential nutritional deficiencies : Low levels of fiber, magnesium, vitamin C, and other nutrients are common in fibromyalgia patients and can worsen inflammation and symptoms.

Weight control : Weight loss and maintenance of a healthy weight are associated with reduced inflammation and improved quality of life in fibromyalgia.

 

Dietary approaches based on scientific evidence

There is currently no single, universally accepted "fibromyalgia diet," but several dietary strategies have proven benefits:

     - Anti-inflammatory diet: Emphasizes fresh fruits and vegetables, whole grains, nuts, seeds, lean proteins, and healthy fats (especially olive oil). Processed foods, refined sugars, and saturated fats are minimized or eliminated.

     - Mediterranean diet: Similar to the anti-inflammatory diet, it's rich in antioxidants and healthy fats and has been shown to reduce chronic pain and inflammation. ( article )( article )

     - Primarily plant-based diets: Vegan and vegetarian diets may help reduce pain and improve mobility and sleep, possibly due to their high antioxidant and anti-inflammatory content. ( article )

     - Low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet: Originally developed for irritable bowel syndrome, this approach may also help fibromyalgia patients with gastrointestinal symptoms. ( article )

     - Elimination diets: Identifying and eliminating specific trigger foods (such as gluten, dairy, or food additives like MSG) may be beneficial for some patients, especially those with food sensitivities or IBS. ( article )

  

Supplements and nutritional support

Vitamin D, magnesium (I prefer L-Threonate), iron, vitamin B12, coenzyme Q10, omega-3 fatty acids, probiotics, and DMSO are among the supplements studied for their potential to reduce pain, improve mood, support mitochondrial function, and address nutrient deficiencies in fibromyalgia.

 

Practical recommendations

 

- Adopt a whole-food, anti-inflammatory eating pattern.

- Limit or avoid processed foods, refined sugars, and unhealthy fats.

- Consider a Mediterranean or primarily plant-based diet for additional benefits.

- Work with a healthcare professional to identify and treat nutritional deficiencies or food sensitivities.

- Track symptoms and dietary changes in a food diary to identify potential triggers and improvements.