The best solution to achy muscles is some light stretching, a few simple stretches first thing in the morning, and as needed during the day might provide some much needed relief. For those with severe fatigue, spreading this over two to three brief sessions will minimise the drain on energy levels, even as little as 2mins of stretching will help.

Seated stretches are a really good idea on a bad day. Using surroundings such as a table top can help achieve a deeper stretch and can also help maintain balance (this is especially important if suffering brain fog, or if having severe fatigue or balance issues).

Some other simple strategies to relieve aching muscles:

• A warm bath with Epsom salt or sea salt (some people with chronic pain may find heat aggravates their pain rather than relieving it, a cool bath will be beneficial if this is the case)
• Drink plenty of water; dehydration will aggravate aches further
• Massage aching body parts with a mixture of massage oil and preferred essential oils
• Consume adequate amounts of nutrients, especially magnesium (magnesium supplements may be beneficial if not consuming enough in your diet).

If your aches are of short duration (a few days or a week on occasion) resting is a good idea. Aches are a sign that your body needs to rest; so put your feet up and do as little as possible when the body aches are bad. Remember to get up regularly and have a stretch between periods of rest, extended periods of inactivity will make the aches worse; so while rest is needed be sure to keep the body warm with regular stretching sessions.

If your aches are chronic, rest may not be a good solution and is likely not practical. Long term inactivity will lead to de-conditioning of the muscles, and therefore exacerbate symptoms. Where possible try to do activities seated to minimise energy use and to allow muscles periods of rest in the day, setting up a chair in places like the bathroom and kitchen is a good way to provide short periods of rest (e.g. sit while preparing dinner). If you do not suffer post-exertional malaise (fatigue after exercise) a short walk may improve the aches, swimming is also very beneficial (people with arthritic aches may find this the best exercise to do).

Post from: The Recovery Room

Body Aches

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The first thing to learn when you suffer brain fog is to never participate in any activities where you could be a danger to yourself or to others while it’s there. For me this has meant avoiding cooking and driving when the brain fog is a problem, this may be unavoidable at times, but where possible stick to this rule!

So what can be done? Unfortunately there are no miracle cures to lift the fog, but it can be managed. It’s worth investigating what is causing the fog in the first place.

Possible causes:

·         Poor sleep

·         autoimmune disorders

·         hormonal imbalance

·         chronic fatigue/fibromyalgia

·         pain medication or the pain itself

·         allergies

·         iron deficiency and other nutritional deficiencies

·         blood sugar drops

·         dehydration

If you are able to pinpoint the cause, it may be possible to treat it simply. For others, the cause may not yet be known, or if it is known there may not be any more that can be done about it.

Managing Brain Fog:

·        Try to avoid activities that are beyond your capacity, if possible rest is advisable

·        Caffeine: If there is no choice but to be able to function, it is the one time where stimulants such as tea or coffee may be a good idea to get through. This shouldn’t be a routine, but can be a crutch if necessary. Remember that once the caffeine has worn off you will likely feel worse than you did before the caffeine consumption. Warning: regular caffeine consumption is not recommended for those with fatigue.

·        Supplements MAY help if there is a deficiency to improve energy: the most beneficial to energy are B vitamins, iron and coq10.

·        Manage your pain (if this is the reason) as well as you can

·        Make notes as reminders, if you have to remember a lot of things in a day, it may be handy to write a list on a notepad to carry around with you, so things can be ticked off and not missed

·        Set reminders: this can be in a calendar, or diary, or through a computer program, whatever is going to be something you check often. Reminders can be for events such as a birthday, or when a bill is due as an example.

·        Take regular time outs: even if you are busy, it’s possible to take 5mins to shut your eyes, or do some stretches. This can help clear your head and stay focused; if your mind isn’t well focused the last thing you want is to overwhelm it.

·        Be sensible with your activities: Finally tackling some great written work may not be the best idea at these times, reading can be a good idea, but keep it something you can easily focus on, don’t add to frustrations just because you’ve always wondered if Dickens really is that good.

·        Work when you’re at your best: If it’s possible, try and work at the best time of day for you. Some people may find that the brain fog is worse earlier or later in the day.

·        Eat regular meals; avoid high sugar meals when you eat. A sugar spike means your sugar will drop. You don’t have to be diabetic to have sugar spikes and drops.

·        Avoid known allergens, both environmental and food allergies.

·        Drink plenty of water

·        Avoid chemical exposure: If you are chemical sensitive, be sure to avoid chemical exposures from creams, cleaning products, etc. Those with chemical sensitivities may find exposure triggers brain fog

·        Open a window if in the car: I cannot actually explain this, but even being a passenger in a car has been a trigger for brain fog for me personally, opening the window a touch can help this.

·        Deep breathing: It could help to clear your head just to do some simple deep breathing, it helps to swing your arms above your head as you breath in, and slowly lower them as you breath out, the action will help open the diaphragm and allow for deeper breathing.

·        Exercise: This recommendation comes with a warning, for some people with certain conditions this could be a very bad idea. If the fog is a side effect of extreme fatigue, physical activity could make it worse, in these cases rest is what’s needed. For others a short walk may clear the head.

It may be helpful to keep a diary; this is helpful to monitor any symptoms. Keeping a record of when the brain fog occurs can help identify possible triggers. It also allows you to identify what makes it worse and what makes it better. A little trial and error of techniques to manage it such as those mentioned above will be needed to find what works best for you.

Post from: The Recovery Room

Brain Fog

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