While no magic food will prevent every patient's Fibromyalgia (FM) and CFS/ME flare-ups, a few dietary improvements can make a world of difference and may alleviate even the most daunting symptoms.

Fibromyalgia Foods to Enjoy:

Raw Foods
Fruits and vegetables are typically low in calories, high in fiber, and rich in antioxidants and phytochemicals. That's good news for those who are, respectively, battling obesity, irritable bowel syndrome (IBS), or autoimmune disorders, all common among FM patients. Plus, natural foods lack the additives that can aggravate symptoms.

"Preservatives and coloring tend to have a negative effect on a person with fibromyalgia. Eating more natural foods is very important." Says Lynne Matallana, founder and president of the National Fibromyalgia Association.

Omega 3's
The "good fat" found in cold-water fish and walnuts is believed to have anti-inflammatory properties, according to Jeffrey Thompson, MD, an associate professor of physical medicine and rehabilitation at the Mayo Clinic College of Medicine. And while omega 3's may not offer pain relief across the board, they're a worthy addition to any diet: "Just for heart health, it's not a bad idea," Thompson says.

Protein
Reducing your carb intake and packing more protein into your diet can keep blood-glucose levels from fluctuating, which can trigger fatigue. "One thing we recommend is the Mediterranean diet, because it helps people avoid those sugar rushes," Matallana says.

Foods to Avoid:

Caffeine
Fatigue is one of the most common symptoms of FM, but using caffeine as a combatant to this symptom can actually exacerbate the problem.

"What we tend to do when we get into that exhaustion phase is self-medicate with caffeine," Matallana says. "You give yourself a boost, but then you have that drop-off."

Caffeine intake can also trigger headaches and interfere with sleep patterns, which can further perpetuate fatigue.

Simple Carbohydrates
Like caffeine, sugar and white-flour carbohydrates can provide a temporary surge in energy followed by a crash. As Thompson explains, FM patients often experience general hypersensitivity, and that can translate into increased sensitivity to blood-sugar highs and lows.

Artificial Sweeteners
While reducing sugar intake can be beneficial, you may also want to steer clear of sweet snacks that use aspartame or saccharine as a sugar replacement.

"Anything that has a chemical basis tends to be hard on people with fibromyalgia," Matallana says.

That may seem like a double-edged sword, but you can curb sugar cravings by eating complex carbs or sweet veggies like yams, squash, or carrots.

The benefits of adding or avoiding specific foods are different for everyone, so keeping a food diary may help you to identify your personal triggers for pain and also which foods make you feel good. It may be a trial-and-error process, but rest assured that improving your diet is unlikely to backfire.

"People have to realize that it may not be an overnight fix," Matallana says. "But by eating healthy, you're working toward a better quality of life because you'll be healthier overall."

Foods That Fight CFS/ME

The effects of Chronic Fatigue Syndrome/Myalgic Encephalopathy (CFS/ME) can range from minor nuisances such as headache, muscle aches, joint pain, and sore throat to major inconveniences such as debilitating fatigue and impaired memory.

While there is no definitive cure for CFS/ME, you can help manage symptoms through dietary changes.

If you have been diagnosed with CFS/ME, try the following:

• Decrease your protein intake to 10 percent of your daily calories.


• Eat a wide variety of fresh fruits and vegetables. (preferably organic) for their protective phytochemicals.


• Eat garlic regularly for its antibiotic effects.


• Incorporate immune-enhancing mushrooms (including shiitake, oyster, enokidake and maitake mushrooms) into meals daily.

There are also nutritional supplements, which may help to relieve some of the symptoms. The nutritional supplements Potassium-magnesium aspartate, magnesium carnitite may be of help at relieving some of the symptoms.

Herbs that may help include, Golden Seal (though this should not be taken for more than six consecutive weeks and then with a six-month break between uses), Echinacea and garlic will help to boost your immune system. Valerian and Kava kava will help with insomnia. Ginseng and nettle can help you to build up energy and stimulate the metabolism. Alfalfa or wheat grass supplements can also supply many minerals and essential nutrients to help energize the body and boost the immune system.

Important:
Herbal supplements contain biologically active compounds that should not be considered safe just because they are sold over the counter or come from "natural" sources such as plants. When trying a new herbal supplement, ask your doctor or pharmacist whether there are known safety issues associated with the herbal supplement, especially interactions with other medications. For more about suppliments and medications click here.

Fibromyalgia (FM) is a disorder characterized by chronic widespread pain. In this study, we investigated the effect of intravenous infusions of lidocaine in pain and quality of life of patients with FM.

Twenty-three consecutive patients were included in the study, which consisted on five sequential intravenous 2% lidocaine infusions with rising dosages (2-5 mg/kg, days 1-5). Fibromyalgia Impact Questionnaire (FIQ), Health Assessment Questionnaire, and a visual analog scale (VAS) for pain were applied before the first lidocaine infusion, immediately after the fifth infusion and 30 days after the fifth infusion.

A significant improvement was observed in the FIQ scores after the fifth infusion (73.52 +/- 16.56 vs 63.29 +/- 21.21, p = 0.02), which was maintained after 30 days (73.52 +/- 16.56 vs 63.85 +/- 24.59, p = 0.04). Similar results were seen concerning the VAS: 8.19 +/- 1.76 vs 6.84 +/- 2.44, p = 0.01 and 8.19 +/- 1.76 vs 7.17 +/- 2.35, p = 0.05, respectively.

This study shows that intravenous lidocaine infusions are safe and effective in the management of Fibromyalgia.

Last month we did an article on Medications Used to Treat Fibromyalgia. We thought it might be helpful for you to learn more about these medications. This month we will take an in-depth look at Lyrica.

Lyrica came out on the market in 2001 as an antiepileptic, analgesic for the treatment of some types of seizures. Lyrica has also been used for the management of postherpetic neuralgia (nerve pain caused by the herpes virus or shingles) and for diabetic peripheral neuropathy (pain from damaged nerves that happen with diabetes).

On June 21, 2007, Lyrica (pregabalin) was approved by the FDA for treatment of Fibromyalgia (FM). The effectiveness of Lyrica in treating FM was established in two clinical trials. Lyrica was used for the reduction of FM symptoms, patients showed significant improvement in pain, sleep, fatigue and quality of life. Lyrica is a structural derivative of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter. Manufactured by Pfizer, Inc.

How LYRICA Is Thought to Work

Although the exact mechanism of action is unknown, results from animal studies suggest that Lyrica reduces the number of electrical signals that the brain cells send to each other. This could reduce the amount of pain you feel from FM.

Important Safety Information

In mice, an increase in a specific type of blood vessel tumor was observed but no evidence of the same effect was seen in studies with rats. The clinical significance of this finding is unknown. During clinical studies in humans, none of the same tumor types were observed, although some new or worsening preexisting tumors were reported (57 patients out of 6,396 patient-years). It is not possible to know whether this is or is not related to Lyrica treatment.

Before taking this medication, tell your doctor if you have any other medical conditions including:

• kidney problems
• heart problems
• bleeding problems or a low blood platelet count
• if you are pregnant or plan to become pregnant
• if you are breast-feeding

Tell your doctor, if you have abused prescription medicines, street drugs, or alcohol in the past.

Tell your doctor about all the medicines you take including prescription or non-prescription medicines, vitamins or herbal supplements. Lyrica and other medicines may affect each other. Especially tell your doctor if you take:

• rosiglitazone (Avandia®)
• pioglitazone (Actos®)
• any narcotic pain medicine (such as oxycodone)
• tranquilizers or medicines for anxiety (such as lorazepam)
• any medicines that make you sleepy

Tell your doctor if you plan to father a child. Animal studies showed that Lyrica made animals less fertile. Also, in animal studies, birth defects occurred in the offspring of male animals who were treated with Lyrica. It is not known if these effects would happen in people.

It is not known whether Lyrica will be harmful to an unborn baby. Do not take Lyrica without first talking to your doctor if you are pregnant or could become pregnant during treatment. It is not known if Lyrica passes into breast milk and if it can harm your baby. You and your doctor should decide whether you should take Lyrica or breast-feed, but not both.

Use caution when driving, operating machinery, or performing other hazardous activities. Lyrica may cause dizziness or drowsiness. If you experience dizziness or drowsiness, avoid these activities.

Lyrica will cause drowsiness and fatigue. Avoid alcohol, sleeping pills, antihistamines, sedatives, and tranquilizers that may also make you drowsy except under the supervision of your doctor.

How to Take Lyrica

Lyrica is a capsule that may be taken two times each day for FM. The starting dose is 150 mg/day. Your doctor may increase your dosage up to 450 mg/day.

As with many medicines that come in different doses, your doctor may decide to adjust your dose. This may help if you are experiencing any side effects or not getting the results you expect. A lower dose would be required if you have kidney problems.

Your doctor will tell you how often to take Lyrica. The best way to remember to take Lyrica is to make it part of your daily routine. Think about taking Lyrica at some of these times:

• With your meals
• Right after you brush your teeth
• When you wake up
• Before you go to sleep

And please be sure to follow these guidelines:

• Lyrica is taken two times a day for Fibromyalgia. Your doctor will tell you how much Lyrica to take. And when to take it.


• Take Lyrica at the same time every day. If you miss a dose by a few hours, take it as soon as your remember. If it is close to your next dose, just wait and take your next dose at the normal time.


• You can take Lyrica with or without food.


• Take Lyrica exactly as prescribed. Your doctor may adjust your dosage of Lyrica if it doesn't give the desired results. Do not change your dose without talking to your doctor.


• Keep your doctor up-to-date on your treatment progress.


• Tell your doctor about side effects that bother you or don't go away with time.

Side Effects

Get emergency medical help if you have any of these signs of an allergic reaction:

• skin rash or hives
• difficulty breathing
• swelling of your face, lips, tongue, or throat

You should know that, like other medicines, Lyrica may cause side effects. In clinical trials, some of the most common side effects of Lyrica were:

• dizziness
• sleepiness
• weight gain
• blurred vision
• dry mouth
• feeling "high"
• swelling of hands and feet
• trouble concentrating

These side effects were often mild to moderate. A small number of patients in clinical trials stopped taking Lyrica because of the side effects. You should not drive a car or work with machines until you know how Lyrica affects you.

Lyrica caused skin sores in animals. Although skin sores were not seen in studies in people, if you have diabetes, you should pay extra attention to your skin while taking Lyrica and tell your doctor of any sores or skin problems.

Side effects other than those listed here may also occur. Talk to your doctor about any side effect that seems unusual or that is especially bothersome.

Drug Interactions

Tell your doctor about all the medicines you take including prescription or non-prescription medicines, vitamins or herbal supplements. Lyrica and other medicines may affect each other. Especially tell your doctor if you take:

• rosiglitazone (Avandia®)
• pioglitazone (Actos®)
• narcotic pain medicine (such as oxycodone)
• tranquilizers or medicines for anxiety (such as lorazepam)
• medicines that make you sleepy

Drugs other than those listed here may also interact with Lyrica or affect your condition. This includes vitamins, minerals, herbal products, and drugs prescribed by other doctors. Do not start using a new medication without telling your doctor.

Conclusion

Is Lyrica right for you? It's a question only you and your doctor can answer. But there are some things you can do to make sure you have the best conversation possible. Here are some suggestions:

• Bring a list of the doctors you currently see and expect to see
• Bring a note pad to take notes
• Bring a friend or family member for support, if possible
• Bring a complete list of all the medicines you are taking, (including both prescriptions and over-the-counter), dosages and frequency

We hope this article has been helpful. Next month our focus will be on Cymbalta®.

A new area of ground-breaking research to provide a better understanding of the cause, treatment and prevention of Chronic Fatigue Syndrome/ME in children has secured a prestigious fellowship and funding of £730,000. (968,417.00 US dollars)

The National Institute of Health Research has awarded the Clinician Scientist Fellowship to Dr Esther Crawley, Senior Clinical Lecturer at the Centre for Child and Adolescent Health at the University of Bristol. This will be the first study to look at CFS/ME in children in such detail.

CFS/ME is a common childhood condition with potentially serious consequences for those affected, and is the most common reason for long-term absence from school. Despite this very little is known about it.

"I want to answer the many unresolved questions about the best ways to treat and manage the patients for whom I am responsible,"

Said Dr Crawley who is also Consultant Paediatrician at the Royal National Hospital for Rheumatic Diseases NHS Foundation Trust.

Dr Crawley's research has three parts:

1. Investigate the causes of CFS/ME in children. Dr Crawley will use data from the University of Bristol's Children of the 90s study to see how many children in the study had CFS/ME age 13yrs, and what factors predict CFS/ME.

2. Identify effective treatments for CFS/ME. She will examine the outcomes of care in children diagnosed with CFS/ME in different types of services across England to understand which are most effective in providing treatment.

3. Develop a school-based early intervention tool to prevent the development of CFS/ME in children. Dr Crawley will develop and test an education package for children who are missing school because of fatigue, to see if development of CFS/ME can be prevented. The economic impact of school absences due to fatigue will also be measured.

"This research is crucial to help us to understand the risk factors and prevalence of CFS/ME in children, and to give us an improved understanding of the most effective ways to treat and prevent the development of this condition," she continued.

Dr Crawley's research has been prompted by her involvement in the development of the National Institute for Health and Clinical Excellence (NICE) guidance for CFS/ME

She said: "My experience as a member of the NICE guideline development group for CFS/ME brought into sharp relief the deficits in the current evidence base."

"We do not know how common CFS/ME is in children, what the risk factors are for developing CFS/ME, whether CFS/ME can be prevented in children at high risk or what the best model for treatment is."

"Current models of care for children are based on adult evidence and there is no information on outcome, treatment or prognosis for children who are severely affected, or the very young."

"These gaps in knowledge were listed as research priority areas by the guideline development group, and this research plans to begin to address them."

"Throughout my clinical career I have aimed to base my practice on robust research evidence. This award provides an ideal opportunity for me to achieve my long-term goal of transforming the care of children with CFS/ME."

The project will begin in March 2009 and will be carried out over a five year period.

The paediatric CFS/ME service at the Royal National Hospital for Rheumatic Diseases is the largest regional paediatric CFS/ME clinical service in the UK, and has a national reputation. The paediatric CFS/ME team treats around 200 new children and young patients from across the UK and Western Europe each year.

FM/CFS/ME RESOURCES would like to wish all mothers a very Happy Mother's Day!

Mothering Sunday in the UK and Ireland is on the fourth Sunday of Lent. It was originally a time when Catholics were supposed to travel to attend Mass in their "Mother Church" (the regional cathedral) rather than in their local parish. By the Reformation, it had changed into an occasion for children to visit parents. An 1854 source mentions a couplet: "On 'Mothering Sunday,' above all other/Every child should dine with its mother.

In the United States Mother's Day was first suggested in 1872 by Julia Ward Howe (who wrote the words to the Battle hymn of the Republic) as a day dedicated to peace. Ms. Howe would hold organized Mother's Day meetings in Boston, MA ever year.

In 1907 Ana Jarvis, from Philadelphia, began a campaign to establish a national Mother's Day. Ms. Jarvis persuaded her mother's church in Grafton, West Virginia to celebrate Mother's Day on the second anniversary of her mother's death, the 2nd Sunday of May. By the next year Mother's Day was also celebrated in Philadelphia.

Ms. Jarvis and her supporters began to write to ministers, businessman, and politicians in their quest to establish a national Mother's Day. It was successful as by 1911 Mother's Day was celebrated in almost every state. President Woodrow Wilson, in 1914, made the official announcement proclaiming Mother's Day as a national holiday that was to be held each year on the 2nd Sunday of May.

While many countries of the world celebrate their own Mother's Day at different times throughout the year, there are some countries such as Denmark, Finland, Italy, Turkey, Australia, and Belgium which also celebrate Mother's Day on the second Sunday of May.

Last month we reported the results for General Statistics. We learned a great deal about who is taking the FM/CFS/ME Survey. This month our focus is on the Symptoms Statistics and what they really are.

When you look at the following symptoms grouped together you get the following results:

90% have:
Inability to Concentrate:
Stress Makes Symptoms Worse:

82% have:
Headaches:
Inability to Concentrate:

67% have:
Depression:
Stress Makes Symptoms Worse:

56% have:
Allergies:
Anxiety:

50% have:
Depression:
Headaches:
Inability to Concentrate:
Light Headiness:
Memory Loss:
Sleep Problems:
Stress Makes Symptoms Worse:
Trouble Communicating:

39% have:
Depression:
Headaches:
Inability to Concentrate:
Light Headiness:
Memory Loss:
Sleep Problems:
Stress Makes Symptoms Worse:
Trouble Communicating:
Weight Gain:

34% have:
Anxiety:
Depression:
Headaches:
Inability to Concentrate:
Memory Loss:
Sleep Problems:
Stress Makes Symptoms Worse:
Trouble Communicating:
Weight Gain:

26% have:
Allergies:
Anxiety:
Depression:
Headaches:
Inability to Concentrate:
Light Headiness:
Sleep Problems:
Stress Makes Symptoms Worse:
Trouble Communicating:
Weight Gain:

Cats and dogs, America's favorite furry family members, take the blame for most pet allergies in the United States, where about 10 percent of the population is allergic to animals.

In this part we'll take a look at other pets, such as horses, guinea pigs, roaches, rabbits, birds and how they cause allergy flare-ups as well.

Rough Riding With Horse Allergies

Dr. Sublett ranks horse allergies right after cat and dog allergies. Based in the horse-country state of Kentucky, he often treats jockeys who are allergic to their horses and who without his help would have to choose a different career. Symptoms are triggered by allergens in the horses' skin, so grooming a horse can be especially irritating. Inhaling airborne allergens from the horse can cause a runny nose and itchy eyes, and direct contact with the animal can produce welts on the hands and other areas of the skin. Cows, pigs, and other farm animals can also trigger allergies.

Allergies in a Cage: Guinea Pigs, Hamsters, and Gerbils

Guinea pigs, hamsters, and gerbils are less popular as pets than cats and dogs, but they are just as likely to cause allergies in certain people. Allergenic proteins in the creatures' urine become airborne when the urine dries, triggering symptoms if inhaled. The good news, says Leftwich, is that these pets usually don't have free run of the house, so the allergens stay in or near the cage. The bad news is that their bedding or food (such as alfalfa or hay) can also trigger allergies.

Insect Pets Cause Allergies, Too

Common cockroaches and dust mites rule the roost when it comes to bugs that trigger allergies. But even when pests become pets, the allergens remain. The large and docile Madagascar hissing cockroach, a favorite exotic pet in classrooms and homes, harbors 14 types of mold in its feces or on its body, according to an Ohio State University study published in March 2008. People who are allergic to mold should always wash their hands carefully after handling these creepy creatures.

Allergic to the Easter Bunny?

Rabbits are catlike in their grooming habits, so their fur can be covered with allergenic proteins contained in their saliva. As with all animal allergies, experts recommend that you confirm a suspected allergy with testing. It could be dust mites in the rabbit's hay that are causing a reaction, and not the bunny itself.

Allergies From Feathered Friends

Feathers and droppings are the two causes of allergic reactions to pet birds. Each time the bird shakes or preens itself, it lets fly bits of dust like feather dander that can trigger symptoms. People with bird allergies often have to avoid jackets and pillows made with goose down or feathers. Bird droppings pose a risk not only because they contain allergenic proteins but also because they can contribute to the growth of allergy-provoking bacteria, molds, and fungi in a bird's cage.

FM/CFS/ME RESOURCES would like to wish all Americans a very Happy Memorial Day!

Memorial Day, originally called Decoration Day, is a day of remembrance for those who have died in our nation's service. Memorial Day was officially proclaimed on May 5, 1868 by General John Logan, national commander of the Grand Army of the Republic. It was first observed on May 30, 1868, when flowers were placed on the graves of Union and Confederate soldiers at Arlington National Cemetery.

The first state to officially recognize the holiday was New York in 1873. By 1890 it was recognized by all of the northern states. The South refused to acknowledge the day, honoring their dead on separate days until after World War I (when the holiday changed from honoring just those who died fighting in the Civil War to honoring Americans who died fighting in any war). It is now celebrated in almost every State on the last Monday in May. Memorial Day was passed by Congress with the National Holiday Act of 1971 to ensure a three day weekend for Federal holidays. Several southern states have a separate day for honoring the Confederate war dead: January 19 in Texas, April 26 in Alabama, Florida, Georgia, and Mississippi; May 10 in South Carolina; and June 3 (Jefferson Davis' birthday) in Louisiana and Tennessee.

Traditional observance of Memorial day has diminished over the years. Many Americans nowadays have forgotten the meaning and traditions of Memorial Day. At many cemeteries, the graves of the fallen are increasingly ignored and neglected. Most people no longer remember the proper flag etiquette for the day. While there are towns and cities that still hold Memorial Day parades, many have not held a parade in decades. Some people think the day is for honoring any and all dead, and not just those fallen in service to our country.

Living with Fibromyalgia (FM) and chronic fatigue syndrome (CFS/ME) is difficult. These medical conditions can take over every aspect of your life. However, you can, with effort, learn to manage your symptoms. You may never be able to completely control them, but successful management can put you back in the driver's seat.

Managing these medical conditions requires emotional coping techniques, life-style changes and proper nutrition in addition to what your doctors can do for you.

Emotional Coping Techniques

After getting a diagnosis of FM or CFS/ME, it's normal to feel a variety of emotions. It's important for you to deal with these feelings and to recognize them for what they are, stages of grief. You'll likely have to grieve for your old life in order to make the best progress at managing your new one.

In her book On Death and Dying, Elizabeth Kubler-Ross identifies five stages of grief that a patient goes through after learning of a terminal prognosis. While it's true that FM and CFS/ME won't kill you, living wih these medical conditions for the rest of your life can make you feel an overwhelming sense of loss. That's understandable, because in order to get a handle on these illnesses you likely will need to make some big changes to your lifestyle. The stages of grief are:

1. Denial – A refusal to accept what is happening.
2. Anger – Feeling like it's not fair or being angry in general.
3. Bargaining – Promising something such as being a better person if the situation goes away.
4. Depression – Giving up, not caring what happens.
5. Acceptance – Coming to terms with the situation and being ready to move forward.

Once you've moved through these stages, coping will probably be easier but you still could have emotional set-backs. If you're unable to progress through the stages of grief or feel that you could be clinically depressed, be sure to tell your doctor. You may need to see a counselor to help you through it, and medications may help as well. Remember that clinical depression often occurs with in conjunction with these conditions.

You will also need to build a support network, whether it be through friends and family or support groups in your community or online. Have someone you can talk to when things get rough.

FM: Life-Style Changes

Early on, the inconsistency of your symptoms can pose a huge barrier to your understanding them. It will be helpful to both you and your doctor if you keep a symptom journal. Make note of what symptoms you're experiencing, whether you exerted yourself physically before they started or increased, what you've eaten, your stress level, and how well you've been sleeping. Also look for patterns that may follow your menstrual cycle. Over time, you may be able to discover that certain things trigger your flare ups. Common triggers include:

Infection
Be sure to see a doctor if you suspect and infection and get it treated promptly.

Trauma
You're likely to need extra time to recover from physical trauma, such as an injury or surgery.

Stress
Take steps to reduce your daily stress level and learn how to better deal with the stress you can't avoid, possibly through relaxation techniques, yoga or tai chi.

Changes in Medication, Diet or Exercise
A consistent schedule is crucial. Be sure to keep exercise low-impact and moderate, with gradual increases in your exertion level.

Insufficient Sleep
Try to go to bed and wake up at the same time every day. A hot bath in the evening can help you relax. If you need help with sleep issues, talk to your doctor.

Onset of Allergies
Try to avoid your exposure to known allergens. You may need to talk to your doctor about what allergy medication is best for you.

The more you can learn about your flare-ups the more you can do to mitigate them. In some cases, it may be impossible to identify a trigger.

As you become more familiar with your triggers and symptoms, look for beneficial ways to change your day-to-day life.

Help at Home
You may need to arrange for help with housework and taking care of your children, whether it's through family and friends or by hiring someone.

Changes at Work
Many people with FM make on-the-job changes, work fewer hours, or switch to jobs that are easier on them physically and/or mentally. Talk to your supervisor about your condition and what accommodations you may need.

Moderate Exercise
When you're tired and sore, exercise is probably the last thing on your mind. Experts say, though, that regular moderate exercise is critical in managing the pain of FM. Something simple such as a daily walk can help keep joints loose and improve muscle endurance, both of which can lessen pain.

FM: Nutrition

A poor diet can make your FM symptoms worse, so eating well is key. No dietary or nutritional approach is universally accepted for FM, but increasing evidence shows that some nutritional changes might improve your symptoms.

To find out what foods may aggravate your symptoms, you can try an elimination diet.

Chronic Fatigue Syndrome: Coping Strategies

Effectively managing your CFS/ME symptoms can help you be more functional and improve the quality of your life. Experts recommend several life-style changes, including:

Reduce Stress
Take steps to reduce your daily stress level and learn how to better deal with the stress you can't avoid, possibly through relaxation techniques, yoga or tai chi.

Get Enough Sleep
Practice good sleep habits, such as going to bed and getting up at the same time each day. Limit daytime napping, and allow enough time for sufficient sleep.

Exercise Regularly
Done properly, exercise can improve symptoms. However, you'll need to start slow and build up gradually. A physical therapist may help you put together a good regimen.

Pace Yourself, But Stay Active
Keep your activity consistent day to day. Avoid the temptation to do extra on your good days, because that could lead to more bad days. While some people leave their jobs and quit activities due to CFS/ME, people who stick to moderate, consistent activity levels tend to feel better than those who are inactive.

Maintain a Healthy Life-Style
This includes eating a balanced diet, limiting caffeine, not smoking, getting plenty of fluids, getting adequate rest, managing stress and exercising regularly.

There were three fathers to be in a hospital waiting room, waiting for their babies to be born.

The first nurse comes out and tells the first father, "Congratulations you're the father of twins!" He says, "Great! I am the manager for the Minnesota Twins."

The second nurse comes out and tells the second father, "Congratulations you're the father of triplets”! He says, "That's cool! I work for 3M."

The third father opens the window and jumps out.

The third nurse comes out, and asks, "Where's the third father?"

One of the other fathers said, "Oh he jumped out the window."

The nurse asks, "Why?"

He replied, "He works for Seven Up!"

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