Reduce Symptoms from Restless Legs and Fibro/IBS

Here’s one of my favorite way to combat symptoms of both restless legs and Fibro/IBS flare-ups.

After taking a nightly bath (with lavender essential oil and Epsom salts, of course!) spend a few minutes, while in bed, massaging your lower legs and feet – ending with your feet.

This increases circulation in your muscles and brings the energy from your head, down to your feet. And, remember to eat a banana early in the day for potassium, take a daily multi-vitamin (no later than breakfast) and colloidal minerals – all important for muscle health.

Is your bedroom uncluttered, dark, quiet and a comfortable temperature?

If not, you will want to make those adjustments. Reserve your bed and bedroom for sleeping only. Find other locations in the house for activities such as reading, watching TV or working on a laptop.

Also, using black-out curtains can go a long way to ensuring absolute darkness in your room which has been shown to help encourage deeper sleep.

A cluttered room can reflect a cluttered mind, so straighten it up. Make sure you have enough bedding to keep you warm during the night.

Is that mattress and pillow working for you or against you?

Are they comfortable? Does the pillow support your head and neck? Is your mattress lumpy like Princess and the Pea, or does it cradle your body?

These items can affect your overall comfort during the night and provide you with the proper support reducing sleep trouble. If a new mattress is not in the budget, a memory foam mattress or egg crate foam cover can help reduce pressure on those tender points, such as the the hips and shoulders.

One of my favorite mattresses I’ve ever used has been a 100% latex mattress. I like them better than memory foam as they are easier on my hip and leg muscles.


Are you waking with sore muscles in your jaw?

Are you grinding your teeth while you sleep? If you are, a visit to your dentist may be in order. You can be fitted for a night guard for your teeth, that you will wear while in bed at night.

The night guard allows for grinding, but will hold your teeth in position, so they don’t become loose or break. It will help reduce the TMJ symptom of sore jaw, neck and shoulder muscles.

A good nights rest is very important.

Making sure your routine in the evenings is soothing and relaxing before bed can greatly help your sleep and your ability to stay asleep.


Mood Disorders & Gut Microbiome in Children

In the study of child psychopathology the diagnosis of mood disorders have worked its way to the forefront no longer affecting only adults and teens.

Reported cases include children as young as 6 years old, however, there is much controversy surrounding these numbers. Many in the psychopathology field, including doctors and psych clinicians, believe there may be misdiagnoses.


BP 1 consists of shifts between despondency and mania with brief periods of normal moods between each extreme. Some children reportedly suffered less despondency than mania.

BP 2 consists of shifts between despondency and mania with more periods of despondency reported with less mania.


Common despondency symptoms in children who may be suffering from BP include:

Prolonged periods of sadness or irritability
Changes in sleep patterns (too much, problems falling asleep)
Difficulty focusing
Changes in dietary habits (eating too much, no longer eating)
Lack of interest in normal activities such as friends, games, sports or hobbies
Loss of energy or lethargic
Ongoing feelings of worthlessness or guilt
Restlessness or a slowing in body movements
Common manic symptoms of children who may be suffering from BP include:
Extreme periods of giddiness, silliness, or elation to extreme irritability
Not sleeping, or sleeping very little over the course of days
Fast talking, or jumping from one topic to the next quickly and without interruption
Extremely high levels of energy
Easily distracted
Feelings of greatness or grandiosity
Risky or wild behavior, thrill-seeking
In some episodes of mania, the child may also suffer psychotic episodes including hallucinations or the hearing of voices not audible to those around them.


How to Help a Child Suffering from this Disorder

Untreated symptoms may lead to attempts at harming themselves and even death. It’s important to seek medical advice immediately. It’s okay to seek a second opinion to insure proper diagnosis.

If drugs are given, it is important to stay on schedule and watch and report any suspected side effects.

Along with family therapy, inform the child’s teachers of the situation so they know what to look for and monitor.

Keeping a good routine both at home and at school benefits children who suffer from this disorder. Routines help to eliminate unnecessary stress in the child’s life, as well as within the family and learning structure.



Dealing with Fibro/IBS & Sleep Problems

Sleep troubles, TMJ and restless legs. Do these sound familiar?

How do you feel in the morning after sleep?

What do you do in your evenings before you go to bed?

The habits you have developed overtime may be part of the reason that you suffer from sleep trouble, tossing and turning during the night, get up repeatedly and wake feeling lethargic.

While certain habits can affect the quality and quantity of your rest, there are also other possible reasons that can lead to trouble getting to sleep and non-restorative sleep.

Both the quality and quantity of rest that a person receives nightly can be affected by, as well as affect the symptoms of Fibro/IBS.

Muscle and connective tissue trouble, overly active mind, restless legs, and brainwave irregularities are all common to Fibro/IBS patients.

They can all lead to sleep trouble, as well as other conditions that restrict restorative sleep.

Improved nightly restorative rest is essential in improving your quality of life and decreasing many of the Fibro/IBS symptoms.


What are you doing to get a better night’s sleep?

The following are some considerations in improving both the quality and quantity of your nightly rest:

Do you have a regular time to go to bed and get up?

If not, you will want to try to set a regular time to retire. Going to bed and waking up at the same time each day, including weekends and holidays, sets an internal rhythm.

Establishing a regular pattern will help you determine just how many hours YOU need. Most people require 7 – 8 hours a night to feel rested.

Once you determine how many hours you do need, then establish a pattern that supports that need.


What are you eating and drinking late in the afternoon and evening?

Caffeine, nicotine, alcohol or chocolate, all stimulants, taken in the late afternoon or evening can disturb your ability to sleep. Also, consumption of spicy foods can cause heartburn.

Liquids before bed can wake you up in the night for a trip to the bathroom, disrupting your rest. So watch that late night snacking and drinking!

Are you taking naps during the day?

Naps can interfere with your ability to fall and stay asleep. So, if you absolutely must take a nap during the day, keep it short – no longer that a 20 minute power nap. In place of a nap, you may want to try a short meditation, or listen to a visualization CD for 10 – 15 minutes.


What time are you exercising?

Hopefully, you are not scheduling exercise within 3 hours of bedtime. Rather, schedule your exercise upon rising in the morning or earlier in the day. Evening exercise can lead to trouble falling asleep.

Are you relaxed when you go to bed?

One of the keys to eliminating sleep trouble is having an UNDER-stimulated mind. Create a calming, quiet nigh time ritual. Read a book, meditate, listen to soothing music or take a bath before going to bed.

Do quiet activities that calm the mind and spirit. Refrain from heated discussions or topics that create a strong emotional response. It is time to quiet your mind, not create a stir. Reducing stress usually induces better quality of sleep.



Why Exercise So Critical for Fibro/IBS

Incorporating Exercise Can Help Decrease Your Fibro/IBS symptoms.

Exercise is a critical element of self-care and can help decrease Fibro/IBS.

I know, you’re probably saying “You want me to what!?” Exercise for Fibro/IBS relief?

You can’t be serious. It even hurts to just walk, to stand, to rise from sitting!

It it hurts all over…muscles, joints, the bottom of the feet.

I am so tired, and just want to go to lay down.

How can I workout when I hurt so bad, when I am feeling so exhausted?


Exercise is Actually the Best Thing You Can Do for Your Symptoms

Are those some of the things that you have heard yourself say?

I am sure you have. Anyone who lives with a chronic condition like this has said or thought those things at one time or another.

It is so tempting to just go lay down on the sofa and watch TV when you are feeling so tired and achy.


So, why is exercise such an important part of your daily self care plan, an important lifestyle component for Fibro/IBS?

Research shows that regular physical movement is one of the most effective treatments for Fibro/IBS, reducing body aches, increasing energy, improving sleep and reducing other symptoms.

It is important to make exercise an integral part of your lifestyle.

Whatever type of exercise you chose to incorporate into your daily self care plan, it is very important that you start slowly, building endurance and strength.

If you are experiencing too many body aches or lethargy, then begin with gentle movement, and build slowly overtime.

Overdoing can exacerbate your symptoms, which will ultimately keep you from continuing to walk, swim or bike ride.


So, what should you consider when planning your exercise routine?

1. Find your limits and don’t feel tempted to do too much. There is no need to over achieve.

2. Identify what you can and would like to do, walking, swimming, bike riding. If you don’t like to swim, then choose something else that you would enjoy. Fitness balls can be fun and are very effective for building core strength and stretching. And remember, gardening, is exercise too.

3. Incorporate some kind of exercise into your daily self care plan.

4. Start slowly, so as not to exacerbate your symptoms.

5. Increase duration incrementally, as you feel you are able.

6. If you increase duration or intensity, and then feel worse, then back up and return to your previous goal. If you notice a flare-up of symptoms a couple of days after exercising, just know that that can be normal for some. There is no need to hurry. You are not in a race. Take your time. Build up slowly.

7. Keep positive. Repeating your positive affirmation in your head can be very helpful.

8. Listen to upbeat music or a humorous CD while you workout.

9. Drink plenty of water before and after to replenish fluids in your system, and flush lactic acid from your muscles.

10. Stretch, stretch, stretch! Stretch before you exercise and, then again, afterwards.

11. Make sure you stay warm, but not overheated. Cold muscles are tight muscles.

12. Include a banana in your diet. Eat one each morning to reduce muscle cramping. Potassium is necessary for healthy muscle. A nutrient filled diet should become part of your lifestyle. It will provide your muscles, tendons and ligaments the nutrition necessary to support your workout choice.

13. Set aside a regular time to workout, to do your exercises. This will create a pattern, that will be easier for you to follow, and you can build your schedule around it.

14. Plan to do exercise earlier in the day when you have the most energy. Aerobic movement can improve mood, so earlier in the day will give your mood a boost for the rest of the day!

15. Find a friend who will walk, swim or bike ride with you. (But only as long as they stay within YOUR limits. You don’t want to workout with someone who wants to push you beyond where you need to go. If you decide to workout with someone, then make sure you select your workout partner wisely.)

16. Take a warm bath after your workout. Remember to put some Epsom salt in the water.

17. Find joy in whatever activity you choose. Remind yourself that you are being good to yourself, that you are striving toward relief. Remember the power of positive thinking.

18. Make sure you record the exercises of your choice on a self care plan worksheet.

19. Use an exercise tracking worksheet to begin to identify patterns and determine when to increase or decrease the duration of your workout.


Lastly, always track your exercises to determine if you should increase or decrease the duration because as you already know, your body changes it’s mood from day to day with this condition and you want to be able to change with it.

Fibro/IBS and Managing Back and Neck Aches

At a part of their lives, nearly everyone gets some type of back or neck ache. Whether it’s a lower or upper back ache, you should consult a physician to get a diagnosis on the cause.

But those dealing with Fibro/IBS are especially familiar with these horrible inflictions.

Generally back aches are the effect of a sort of muscle strain but sometimes it could be as a end result of serious condition. For example, bone or even spinal conditions.

Doctors will most likely prescribe meds and bed rest but this does not offer permanent relief. There are a few simple back ache remedies which will help naturally overcome the pain.

A straightforward remedy is applying ice on the affected area within one day of feeling the strain. As soon as twenty four hours have passed apply a hot compress.

Icing the affected region helps to minimize muscle inflammation and numbs the nerves that emit pain signals to one side of the brain. As the hot compress later reduces the stress in muscles and also helps to improve their elasticity.

The simplest back remedy is beginning to change one’s mattress. A standard cause of this is to use a soft, drooping mattress. Investing in a firm mattress is useful and can help you to never sleep facedown, which is also not advised.



Another effective back pain strain is massage. Lie on your own stomach and have someone in the home to knead your tired muscles. Or there are numerous masseuses who make house calls. Or indulge in one at a spa.

Acupuncture is also a useful back remedy. Your acupuncturist will insert needles into blocked energy pathways inside your body. This releases hormones and chemicals which send relieving signals that can calm one’s nervous system. This remedy is normally considered a medical expense so some insurance coverage providers will cover the procedure.

A non-prescription medication that offers help might be the capsaicin cream. Capsaicin is actually a component of chili peppers. Applying the cream 4 times per day around the impacted region gives effective relief from back trouble.



Another cause of back aches are actually from having a Vitamin D deficiency. Rising consumption of vitamin D3 rich meals like small fish and making contact with sunlight on your bare skin for 15 minutes per day, is considered an effective remedy.

Magnesium and Vitamin B12 will also be known to relieve back trouble. Meals full of Vitamin B12 consist of most kinds of seafood furthermore to nuts and green leafy vegetables. Magnesium wealthy foods consist of most nuts, sardine, yams, banana and also chocolate.

If you are struggling with back issues, or body aches in general, one of the most common causes have been found to be an imbalance of bad bugs in the gut microbiome. These bugs, when they become overgrown, secrete a toxic “biofilm” which has been shown to mimic Fibro/IBS symptoms in people.

You can learn more about how this happens by downloading the free guidebook called the Biofilm Buster Action Plan from the homepage or the top of this page in the sidebar.