Friday, August 31, 2007

Viv's tips: Form to use when you visit a new doctor

Here is a form I created that might help some people. Print it and fill it out prior to going to visit a new doctor.


PCP____________________Referred by___________________

Describe your problem and symptoms:

Personal Medical History

___diabetes _________average diabetic reading _______Heart trouble
___asthma _________ Hay Fever ________Shortness of breath
___Bi-Polar _________ Anxiety ________ Trouble Sleeping
___Wear eyeglasses _______High Blood Pressure _______Broken bones

Family Medical History

___diabetes ______Heart trouble _______asthma_____Hay Fever
_____Shortness of breath ______High Blood Pressure

Current Medications

Please list all medications you are currently taking along with the dosage and time:


Is there anything else I should be aware of as your new Physician?

What other Physician's are you under the care of?

I hope and pray this form helps someone today.


Wednesday, August 29, 2007

Coping & Treatment Strategies for ME/FMS

We must all try to understand the concept of this illness and work hard to get better by doing the following:

1). Eliminate your particular physical and psychological stress factors, whether they are physical or psychological.

2). Try not to misuse your body on a tolerable day. Learn to pace yourself.

3). Figure out which forms of exercise don’t provoke your symptoms or make you feel worse. Prevent muscles from weakening by doing regular activities such as stretching and walking.

4). Try at least two or three of the anti-depressant drugs available in the market today. Educate yourself on the ramifications of taking these medications and talk to your doctor.
These drugs act upon different neurotransmitter receptors in the body, what works for you may not work for someone else. You should try the drug in low doses and give it at least three weeks to determine whether it is working. It is crucial that you don't over-exert yourself.

The main thing to remember is that FMS and CFS are NOT stress disorders. We have generalized pain, fatigue, stiffness and morning fatigue, along with other symptoms. Pain is not the only symptom which is prominent in patients with this disorder.

Yes, most of us get worse after any form of physical or psychological stress. The worsening of symptoms typically occurs 24 to 48 hours after any sudden form of exertion. It is so important that doctors and the medical community realize that the clinical features they see are not always the most important thing.

It really disturbs me that many doctors and journals (literature), reports have equated FMS/CFS (ME/CFS) with labels of depression-like disorders. Those terms are used too commonly with too little after thought.

Sure, patients may fight periods of depression or feel down in the dumps, but that is not to say that FMS or CFS is just another form of depression. If you suffer from depression, you should not be made to feel badly about it by either your family or the medical community. The main thing is to seek help and don't let anyone blame you for feeling blue.

This disorder can occur at any age, and it is historically a problem for young people who have this disorder to be told that they have some emotional thing going on.

I ask that you seek help and don’t let anyone blame you for feeling blue.

I hope and pray this information has helped someone today.

Fibro Viv

Monday, August 27, 2007

Viv's tips: Take control of your pain

We are the only ones that can take control of our health. People living with a chronic illness might want to consider the following tips:

1). Decrease Infections

Our immune systems may sometimes be worn down due to sleep deprivation. Common colds and infections are harder on people with chronic illnesses. These new infections tend to place additional stress on our immune system, then it causes our symptoms to get worse. Practicing good hygiene, a healthy diet, and pacing ourselves to minimize our chances of developing additional medical problems.

2). Breathing Correctly

Breathing shallow may cause you to starve your body and its muscles of oxygen. Many articles have been written noting the lack of oxygen actually caused tender points and increased pain associated with fibromyalgia and fatigue. When you breathe your abdomen should expand while inhaling, and contract while exhaling.

3). Maintain Good Posture

Poor posture can cause muscle stiffness and muscle pain. Checking your posture during your day while sitting, standing or walking will help reduce pain and relax muscles. No slouching, shoulders rolled forward, or head forward helps maintain good posture.

4). Lifestyle Changes Can Help

Unfortunately, we have to make lifestyle changes due to our health challenges and disorders. We are unable to continue with our usual day-to-day activities and need to change and prioritize them.

5). Decreasing your Symptoms:

a. Do not stay up late or get up too early. Go to bed and wake up at the same time if possible.

b. Pace yourself and try not to use up all of your energy. Pacing is very important.

c. Drink plenty of water however, try to slow down your consumption prior to bedtime.

d. Eliminate or cut down alcohol and caffeine drinks.

e. PACE...PACE....PACE. Please PACE yourself.

I pray and hope you have a pain and fatigue free day:)


Everything on this site is copyright FibroViv

Viv's tips: Key factors to a "Flare Up Plan"


1). Breathe. Use relaxation techniques. Relaxation response throughout the day will keep the "snow ball" effect from occurring.

2). Posture.
Interrupt prolonged positions and change positions every hour. You must take charge of this - set an alarm if needed. Always keep towels, pillows or posture supports handy. Alignment decreases the effort muscles exert.

3). Modalities. Use ice, heat, TENS or tennis balls for self-massage. There are many ways to perform each of these. Think about what your body needs this time.

4). Stretching.
Perform your stretching program more gently. Breathe into each movement fully. Joints and soft-tissue need the movement, but since you are likely to lose motion during a flare up, stretch should be in a fairly pain free range.

5). Recovery.
Recovery is necessary. Plan to rest muscles more and get into positions that let the muscles relax. These are great times to use modalities.

6). Confidence.
Everyone has flare-ups. The more experience you get in handling them the shorter they will last. You many need to ask for additional help. You will definitely have to prioritize which activities you HAVE to do.

7). Review. If you can figure out the cause of the flare up you are a genius. BE KIND TO YOURSELF, YOU ARE LEARNING.

Take care and I hope and pray you have a pain and fatigue free day!:)


Everything on this site is copyright Viv Walters

Thursday, August 23, 2007

Viv's tips: Fatigue Flare-up Management


* Increase frequency of spine towels (will note the use of spine towels below)

* Always use posture supports when lying or sitting, especially arm supports.

* Decrease intensity of exercise and activities--ENERGY CONSERVATION.


1). On your bed or a flat surface, place a small folded towel or pillow down.

2). Leave about 4 to 5 inches of space, then horizontally place a small towel rolled up at top of spine (right at shoulder level).

3). Right under the towel you just placed according to number 2 above, roll up a towel and place it vertically down the middle of the spine.

4). Now place a pillow right where your bottom will be when you lay down.

5). Sorry, I missed this one....lay down on the set-up you did, 1-4..for about 10 minutes.

NOTE: Do this for at least 10 minutes. You can also change it to where you bend your knees and place the pillows under your knees.

I do this and it helps me, especially when I am very fatigued.

I hope and pray this helps you and others.

Fibro Viv

Everything on this site is copyright Viv Walters

Wednesday, August 22, 2007

Viv's tips: Doorway Chest Stretch

August 22, 2007


1). Find a doorway entrance that is open, place both arms on doorway at shoulder level with palms flat against the doorway.

2). Slowly walk feet through doorway until a mild stretch is felt in your chest and shoulders.

3). Gently bring your head back (chin tuck).

4). Hold 10 to 30 seconds.

Note: You can do it with your arms at shoulder level, stretch arms above the head separated with one arm on each side, and with arms extended below the waist level.


I hope and pray this helps you and you have a pain and fatigue free day!

Fibro Viv

Everything on this site is copyright Viv Walters

Viv's tips: Upper Back Extension

August 21, 2007


1). Stand facing a wall (as close as possible).

2). Stabilize lower back by tightening abdominal (stomach) muscles.

3). Place your hands up the wall to stretch shoulders and upper back.

Hold it for 5 to 10 seconds and slowly lower your arms.

NOTE: Hips should be toward the wall, not outward.

I pray and hope this helps you and that you have a pain and fatigue free day.

Fibro Viv

Everything on this site is copyright Viv Walters

Viv's tips: Shoulder Blade Positioning

This is something that will help the pain on your shoulders and upper body:


1). While standing straight shoulders should be down.

2). Flattened against your back and placing your palms toward your body.

3). Rotate your shoulder blades back and forth.

The muscle you use is located under your arm pit--relax your chest and upper shoulder muscles.

Try doing this at least once during the day. It will help.


1). Clasp hands behind head or beside head,

2). Chin tuck,

3). Pinch shoulder blades together,

4). Hold it there for about 3 to 5 seconds, then relax.

Perform two to three times.

I pray and hope you have a pain and fatigue free day.

Fibro Viv

Everything on this site is copyright Viv Walters

Viv's tips: Posture Scans

Hello Everyone,

I am finally able to update my blog site. I will start adding daily tips and things to do to help you out. I suggest you print these tips and place them in a notebook for easy reach and a reminder to do them daily. Here goes:



a. Where are your feet when you are sitting...make sure they are under your knees with legs relaxed.

b. No slumping while sitting...make sure your shoulders are not rounded, your back is straight and you are sitting on an even surface.

c. Are your knees loose?....relax your legs.

d. Where is your head while sitting?....Lift collar bone, inhale, exhale but maintain collar bone position. Sit up straight.

Try doing this and checking your posture during the day. It really helps.

I pray and hope these tips help everyone. I also pray and hope you have a pain and fatigue free day!

Fibro Viv

Everything on this site is copyright Viv Walters

Wednesday, August 15, 2007

Update on Fibro Viv's Forum

Unfortunately due to mean nasty people, I had to get rid of the new Fibro Viv's Forum to help people.

The only people to sign up as members were advertising bad, nasty sites instead of sharing information that would help people. I am so sorry. I will continue on this blog as long as I do not get any bad nasty posts.

God Bless everyone and I pray and hope you have a pain free day!

Fibro Viv