Fighting Fibro-Fog

By Tamara Peters
updated on 06/20/2007 at 11:06AM

Published on: June 18, 2002
article reprinted from Suite101.com

As previously stated in my first article "The Invisible Disease" the primary symptoms of Fibromyalgia (FMS) are pain, fatigue, and disturbed sleep. The intrusion of Alpha-waves during Delta (deep) sleep results in non-restorative sleep, which exacerbates the pain, fatigue, and malaise. It is this same lack of restorative sleep, as well as living with chronic pain and fatigue (physical exhaustion), which very often results in a cognitive dysfunction commonly referred to as “Fibro-fog” (mental exhaustion). Other contributing factors to Fibro-fog may include depression, decreased oxygen flow to the brain, certain medications, poor nutrition, or changes in the Central Nervous System (CNS). For many of us, Fibro-fog can be an even greater challenge than the other symptoms combined. An excellent article addressing Fibro-fog - what it is - and how significant it is, by Marilyn J. Kerr, can be found here.

So what exactly does this all mean? Foremost, it means that Fibro-fog is not a psychological condition, requiring psychiatric care, but rather the direct result of sleep deprivation and other contributing factors. It is also not the result of Alzheimer’s Disease, Dementia, or other conditions that cause deterioration of brain functions. It can however be extremely scary and frustrating, for FMers who are not aware of its causes, the newly diagnosed, and even those of us who do understand, but still struggle with its implications. As with many of the other symptoms of FMS the severity of Fibro-fog fluctuates from day to day, as well as from person to person, as it is directly affected, and exacerbated, by our degrees of pain, fatigue, sleep quality, stress, and other known or unknown factors.

Following, is a list of possible signs and symptoms of Fibro-fog. Please keep in mind, as with most symptoms of Fibromyalgia, not every person will have all of these symptoms, but most will have some of these sypmtoms at some time or another.

Mental confusional states
Loss of short-term memory
Inability to concentrate
Impaired thinking
Memory blanks
Absentmindedness
Inability to recognize familiar surroundings
Disorientation
Easily distracted
Inability to comprehend written, or spoken words
Trouble with directions
Slow processing of incoming messages
Short attention span
Fugue type states
Mental fatigue
Decision making problems
Trouble keeping track of conversations
Trouble staying on, or completing tasks
Acquired dyslexia (includes difficulty speaking known words as they often come
out backwards, or all mixed up)
Trouble with typing, or writing, which results in the same difficulty as spoken words.

Now that we better understand some of the causes and symptoms of Fibro-fog how can we use this information to our advantage? Here are some tips that I hope you will find helpful.

As Fibro-fog is directly related to non-restorative sleep then getting good, quality sleep should be our first priority. This may require the use of prescribed medications designed to promote sleep such as amitriptyline, cyclobenzaprine, alprazolam , diphenhydramine, and trazodone. An extensive, informational list of these, as well as other drugs used to treat FMS, can be found here If you already take any of these meds, and are concerned about drug/food related interactions, then be sure to use this Drug Interaction Checker.

Many of us find that keeping to a regular routine, by going to bed and rising at the same time every day, is a necessary component of good sleep hygiene. Providing a relaxing atmosphere, by listening to soft music, light reading (no horror stories), not eating too close to bedtime, limiting caffiene, white noise (I use a fan), and purchasing a good, quality mattress are also helpful. I also use about four pillows to help cushion my body and relieve pressure on sore spots. It may even be necessary to have separate beds, for you and your partner, to ensure a good nights sleep for both of you. This is especially true if you suffer from Restless Leg Syndrome (RLS), Myoclonus (jumping leg muscles), or Periodic Leg Movement (PLM).

Alternatively, you may wish to use methods other than meds because of multiple chemical sensitivities, or a desire to cope by using the least amount of medications possible. This Sleep Therapy Script is one that I have found extremely useful. A look at natural sleep aids can be found here.

Other necessary components of fighting Fibro-fog include exercise (to raise endorphin levels that help fight off depression and increase blood flow to the brain), reducing stress, and sound nutrition.

Even though Fibro-fog can be scary and frustrating there are measures you can take to help combat it. A lot depends on which cognitive functions you find are most adversely affected. Establishing a routine is very helpful for dealing with "The Fog." I find this to be especially true at work. As I am no longer able to rely on my memory, every day tasks that were once second nature, now become a challenge. Doing a set of specific tasks in the same order, every day, lessens the chance that something will be omitted. Often, when I forget what I am doing I find that retracing my previous steps helps me to remember. Even with all this I still have to double check myself to make sure I haven’t forgotten something.

Keeping notes and lists. I try to keep a small notebook in my purse to write down reminders, and make lists of things I need to do. Calendars with large blocks are a great way to keep track of appointments, as well as post it notes, which can be put any place where you will most likely see them. Some FMers find a small tape-recorder is easier to manage than writing everything down.

Organization is a key element for me. This is kind of funny as I am a very disorganized person. It is something I constantly have to battle. However, it is much easier to remember where my keys are if I know they are always in my purse. Now remembering where I put my purse is another matter all together. ;-) Placing my bills where I can see them helps me remember to actually pay them. Many of my Fibro friends have also found that simplifying their lives, as much as possible, is a necessity for coping with Fibro-fog. I have found that I simply cannot work in clutter as it clutters my brain as well.

Engaging in mental exercises, such as word puzzles, reading, and striving to learn something new, are good ways to keep your brain active.

I have somewhat resigned myself to this mental deficit and try to cope with it the best I can. The Fibromyalgia Friends have found that keeping a sense of humor certainly does help.

If all else fails don't be afraid to ask for help, and simply say that you forgot. We are all human - we all make mistakes.

Tamara Peters works with Suite101.com in the following capacities:

Managing Editor: Medicine and Diseases
Contributing Editor: Fibromyalgia Friends
Associate Editor: Coping with Fibromyalgia-I&II CpE

Article originally printed at http://www.suite101.com/article.cfm/Fibro_Friends/92752

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