Fibromyalgia and the Mind-Body-Gut Connection

In a past blog I wrote about the connection between our gut and brain. In this article I want to shed some light on how stress can cause unwanted health problems, including symptoms associated with fibromyalgia.

As you know fibromyalgia is a chronic condition characterized by widespread musculoskeletal pain, fatigue, and tenderness in specific areas of the body. While the exact cause of fibromyalgia is not fully understood, research suggests that stress can play a significant role in the development and exacerbation of symptoms.

Stress is one of the most common triggers of fibromyalgia flare-ups and pain conditions.  Being under constant stress depletes the body of the necessary coping hormones needed to keep the body functioning properly.

Stress can trigger or worsen fibromyalgia symptoms through various mechanisms. When a person is under stress, their body releases stress hormones such as cortisol and adrenaline, which can increase inflammation and pain sensitivity in the body.

Chronic stress can also weaken the immune system and disrupt the body’s natural pain-regulating systems, making individuals more susceptible to experiencing pain and fatigue.

Additionally, stress can contribute to the development of fibromyalgia by disrupting sleep patterns, causing muscle tension and stiffness, and increasing feelings of anxiety and depression – all of which are common symptoms of fibromyalgia.

Stressful thoughts and emotions can have a significant impact on the gut-brain axis, which is the bidirectional communication system between the brain and the gut. When a person experiences stress, whether it be acute or chronic, it can trigger a cascade of physiological responses in the body, including in the gut.

Stress can disrupt the balance of beneficial bacteria in the gut microbiome, alter gut motility, increase gut permeability (leaky gut), and trigger inflammation in the gut.

This gut inflammation, in turn, can contribute to the development or exacerbation of gastrointestinal conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and other digestive disorders. Additionally, inflammation in the gut can also affect the functioning of the brain-gut axis, leading to changes in mood, cognition, and behavior.

Research has shown that stress-induced gut inflammation can activate immune cells in the gut, leading to the release of pro-inflammatory cytokines that can signal the brain and trigger a neuroinflammatory response. This neuroinflammation has been linked to the development of mood disorders, cognitive impairments, and other neurological conditions.

Managing stress through relaxation techniques, mindfulness practices, exercise, and therapy can help individuals with fibromyalgia better cope with their symptoms and improve their overall quality of life.

If your stress isn’t managed you become vulnerable to fibro flares.

Before you know it, you are fighting off infection after infection, dealing with more pain flare-ups, having digestive problems, nutritional deficiencies, and a laundry list of other complications.  Suddenly, you’re bedridden for days at a time because the pain and fatigue is overwhelming and life has once again taken a turn for the worse.

This is why it’s imperative to treat stress as seriously as you would chest pain, or it will turn into a silent assassin.

Let’s take a look at a few ways you can reduce stress in your life.  Some of them are so simple, you may roll your eyes at the screen.  I urge you to try them anyway.

You’d be surprised how effective these can be!  All of the below have been thoroughly studied in clinical settings to gauge stress levels and have proven exceedingly efficient, so don’t write them off because they sound ridiculous.  Besides, what’ve you got to lose?

Progressive relaxation:  This is the process of tightening up muscles for a few seconds and then releasing them.  For example, consciously tighten the muscles in your shoulders and neck and hold like that for 5-10 long seconds, then release them.  Do this with every muscle group you can think of.  It’s not only distracting, but helpful in releasing muscle tension.

Yoga:  I recommend this frequently for my fibromyalgia patients because it really does help.  You don’t need to do anything excessive.  Gentle yoga will help keep the body flexible and strong, as well as teach you deep breathing methods that help you cope with daily stress.

Deep breathing exercises:  Every couple of hours, stop what you’re doing and take a few deep breaths.  All the way in, hold for a few seconds, and then all the way out.  Do this 5-10 times.  Deep breathing lowers cortisol levels (the stress hormone) and will help reduce stress and anxiety

Aromatherapy:  Thousands of years have shown us the benefit of aromatherapy, but science has proven it.  There are certain scents that help reduce anxiety and stress and trigger the “happy” hormone in the brain.  Some fragrances to consider are lavender, lemon, bergamot, and ylang ylang.  You can use these in oils, creams, perfumes, incense, etc.  Choose what works for you.

Music therapy:  Of course, punk rock and heavy metal are not likely to reduce anxiety, but soft, soothing music like classical, drumming, meditation music, etc., can trigger the release of biochemical stress reducers.

Laughter, and lots of it:  Laughter really is the best medicine.  Finding joy in everyday life makes the harder parts of it much easier to deal with.  Studies show that laughter reduces physical stress and fatigue.  So, watch a funny YouTube clip, turn on a comedy movie, or go to a stand-up comedy show.

Get a hug, for at least 20 seconds:  This one will not only make you smile, but science shows that hugging tightly, or cuddling, will release the hormones that are responsible for making you relax and feel safe.  A tight squeeze hug in the middle of an anxiety or panic attack can also slow the central nervous system down and help you calm down.

Chew gum:  This one may sound strange, but studies have actually shown that chewing sugar-free gum when stress hits actually reduces cortisol levels and alleviates stress.

Guided visualization and meditation:  Visualizing serene scenes while focusing on deep breathing for just a few minutes has a chemical effect in the brain.  It can help reduce cortisol levels and release the feel-good hormones, so it also reduces anxiety.

Arts and Crafts:  Utilize your imagination; everyone has one.  A creative outlet is probably one of the most empowering and relaxing hobbies you can have.  In fact, I believe it to be essential in today’s constantly chaotic and overbearing culture. Even if it is just journaling your day’s events, it provides you with a way to release pent up stress and anxiety.  You could also do some sort of craft such as knitting or crochet, play an instrument, paint on a canvas, write poetry, read out loud, or virtually anything that is going to expunge your mind of the day’s events.  You don’t have to spend hours doing it, but just a few minutes a day will go a long way to helping you cope with daily stress and reduce your risk of further health problems.

Cell Danger Response

The cell danger response (CDR) is a theory proposed by Dr. Robert Naviaux that suggests chronic illness, including autoimmune diseases, may be triggered by a persistent state of cellular stress and danger signaling. Stress is the catalyst for triggering cell danger response.

The cell danger response (CDR) is a complex biological process that involves the activation of various signaling pathways and cellular mechanisms in response to stress or danger signals.

Dysregulation of these mechanisms can contribute to the development of chronic illnesses.

Read More About Cell Danger Response

–> Here is a past blog on CDR

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