A Fist Full of Supplements and a Cup of Coffee

Jun 14, 2024
7 min read

Episode 32: : Navigating Fibromyalgia with Nutritional Support

In my last post, I mentioned that "To get through my day, I start with a fistful of supplements and a strong cup of coffee." What I meant was that dragging myself out of bed in the morning feels like trying to wake the dead – the pain, the exhaustion, the brain fog, and the depression are so intense that even after 8+ hours of sleep, it feels like I've been hit by a truck. Each morning is a slog, an absolute slog. I spend the majority of most mornings distracting myself from how my body feels and doing everything in my power to lighten my load. To do this, I start my day with a fruit smoothie, a fistful of supplements, and a gigantic cup of coffee!

I can hear all the fibro-warriors out there: "COFFEE! BAD!". Listen, being two years post-diagnosis, I am all too familiar with the do's and don'ts of dietary intake; the restrictions and additions are endless, and frankly, it's boring! Although I acknowledge that most of the suggestions are sound, adhering to all of them would result in consuming a diet made up of raw vegetables and water, which does not appeal to me in the slightest.

But that doesn't mean I go buck wild and ignore the advice of my doctors, therapists, and nutritionist. I have made a plethora in dietary changes in the last 2 years and I have added so many supplements it might seem like overkill. But, it is what works ... today.

Let's get to the point.

I take supplements to avoid the dismal options available for the symptoms of fibromyalgia. I had previously used pregabalin (Lyrica), muscle relaxers, and been through tons of physical therapy, done yoga, meditated, and undergone a glut of "complementary, alternative, and integrative" practices to no avail. Therefore, I took it upon myself to address this disorder through other avenues specific to my myriad of fibromyalgia symptoms.

My Symptoms

Here is a list of fibromyalgia symptoms that were not being adequately managed by prescription medication, diet, or physical therapies:

Widespread chronic and oftentimes debilitating pain, Sleep problems: insomnia, restless leg syndrome, hypersomnia, parasomnia, and REM sleep disorder., Chronic fatigue, Depression, Anxiety, IBS - with diarrhea and constipation, and sometimes Debilitating Brain Fog.

At times it is one symptom at a time and it feels like I am playing "Wack-a-Mole" and other times it is a STORM of all the symptoms, or for lack of a better phrase, "a fibro-flare". My whole goal with my supplement regimen is to keep the symptoms at bay or at least manageable.

Now, to be honest, I do take one prescription medication - celecoxib, or Celebrex™ - to address the bone pain from osteoarthritis, thoracic and lumbar spondylosis, and the cervical and thoracic stenosis in my spine. This is all chronic degeneration. As a dancer, I have been pounding on my bones for decades. Celecoxib is indicated for use in these degenerative disorders and to date, it works! But this does not address the constant deep pain, as I call it "next to the bone pain" that runs the length of my body. It does not address the fatigue, mental health, IBS or sleep disorders that often accompany fibromyalgia and are a part of my specific symptom list.

Disclaimer

So what does help? At this point, I deem it necessary to repeat the disclaimer you read in every blog I post: "The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog". I would never tell anybody to stop what they are doing and "follow me". Always, always, always, consult with your team of medical professionals before you make any change to your dietary, supplemental, or prescription protocol.

My Goal

With that said, my goal in my supplement regimen is to do three things: relieve pain, improve sleep, and improve my mental wellness. To do this, I discovered I had to work on calming my central nervous system, address my sleeping issues, and eat a balanced and nutritious diet. This is all much easier said than done. But, it is possible.

Protocol

So what do I take? Following is the list. How I got to this list was with two years of trial and error. Along with this, a long conversation with a pharmacist consultant was the solidifying factor in this combination of supplements to make sure I was improving my condition and not causing harm. My protocol is divided into morning, afternoon, and evening.

Morning

Sam-E 600mg: osteoarthritis, depression

Women's Multivitamin: addresses nutrient gaps

L-Tyrosine 750mg: "mental alertness", fights "brain fog"

Famotidine (Pepcid™) 20mg - fights GERD (gastroesophageal reflux disease)

Magnesium L-Threonate 48mg - "cognitive function" fights "brain fog"

Vitamin D (prescribed) 50,000 IU- one time a week: depression, fibromyalgia

Afternoon

Sam-E 400mg: osteoarthritis, depression

Evening: Bedtime

Valerian Root 1200mg capsule: sleep, anxiety

Magnesium Complex 500mg: digestive/bowel health, relaxation, anxiety, depression

L-Theanine 200mg: relaxation

*Along with these supplements I take 200mg of celecoxib in both the morning and bedtime, and 100mg in the afternoon for the structural pain of osteoarthritis and inflammation.

The Breakdown: In the morning, I take supplements to support my mental health, mental alertness, and to reduce pain; in the afternoon, I take supplements to support my mental health and to reduce pain, and in the evening, I take supplements to support relaxation and sleep.

Popping Pills

If it seems like I am popping pills all day long, you are right. I am. However, these supplements do not have the side effects for me that prescription medications have and they seem to assist me the three things I sought to do with this regimen: relieve pain, improve sleep, and improve my mental wellness.

The Coffee

What is life without coffee. Coffee is the connective tissue in my emotional life. I love the flavor; I love the warmth; I love the effects! I start my day with coffee. I have my mid-morning cup of coffee to keep everything going, and I have my early afternoon cup of coffee to round everything out. This is certainly substance use and my body is probably dependent on the effects of the caffeine. But it is substance use that I enjoy. And with fibromyalgia, a disorder that sucks the joy out of most things, though I know that coffee can trigger flares in some people, it is not a trigger for me.

In order to make sure that remains true, I have some rules for myself.

1. Do not load coffee with inordinate amounts of sugar. Sugar is one of my known fibromyalgia triggers.

2. Do not have more than one cup of coffee on an empty stomach. I have GERD, I have had it all of my life (I suffered childhood trauma and abuse, but this is for another blog post), coffee can trigger severe burning if I don't have food in my stomach, so I just EAT SOMETHING.

3. Do not have coffee after 1pm. This is a hard and fast rule. If I have coffee after 1pm, it could cause insomnia. If I don't get enough sleep because of insomnia, I am in danger of triggering a fibro-flare, and this is when coffee is BAD for me.

For the most part, coffee is one of my absolute delights. It's a "me time" thing. It's a "happiness is a cup of coffee" thing. So, as many of the supplements are to support mental alertness, or relaxation, or emotional balance, coffee supports the JOY in my life.

RECAP

In the end, managing fibromyalgia is an ongoing process of trial and error, adaptation, and perseverance. Each day, I begin with a battle against the slog. By finding a regimen that works for me – one that includes a careful balance of supplements, a nutritious diet, and, yes, a few cherished cups of coffee – I’ve found a way to reclaim the joy in my life. My approach isn’t a one-size-fits-all solution, but it shows how important it is to listen to my body, talk with my healthcare professionals, and make informed choices about my own health. For all the fibro-warriors out there, remember that the path to managing this condition is deeply personal and unique. Seek out what works for you, embrace the small pleasures that bring you comfort, and never underestimate the value of persistence and self-care.

If you enjoyed this post, share it with your friends and colleagues, and consider becoming a subscriber. If you have any tips or suggestions about how to better cope with chronic pain, leave a comment. I would love to hear from you!

Karen Palmen, EdD is a veteran educator in Saint Paul, Mn. She teaches Dance and English at Saint Paul Central High School. She has an active TikTok page that features humorous, political, mental health, and educational content (kickin it with karen). And a a dormant YOUTUBE channel with the same name, featuring fermented foods and other cooking oddities.

I REPEAT:

DISCLAIMER: THIS BLOG DOES NOT PROVIDE MEDICAL ADVICE

The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog.