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What Causes Fibromyalgia? Exploring Triggers, Symptoms, and Practical Tips for Women

Updated: 16 hours ago

A fibromyalgia warrior in cozy red plaid pajamas leans on a beige couch, staring out the window. Sunlight gently lights up her face, capturing the struggles of chronic illness, fatigue, and daily pain management.

If you’re living with fibromyalgia, you’ve likely spent countless hours asking, “Why me?” or “What causes fibromyalgia?” It’s one of the most frustrating aspects of this condition—there’s no clear answer.


While the exact cause remains unknown, researchers believe fibromyalgia arises from a combination of genetic, environmental, hormonal, and neurological factors. These elements interact to create a “perfect storm,” leaving sufferers with chronic pain, fatigue, and other life-altering symptoms.


But here’s the good news: understanding potential causes and triggers can empower you to take control of your health. In this post, we’ll dive into the science behind fibromyalgia, explore real-world insights, and provide practical tips to help you navigate life with this condition. You’re not alone in this journey—let’s uncover the mystery together.


1. Age and Gender: Why Fibromyalgia Affects Women More


Why Women Are More Prone

Fibromyalgia disproportionately affects women—about 80-90% of diagnosed cases. Researchers believe hormonal fluctuations, particularly estrogen and progesterone, play a role in amplifying pain perception. Many women notice symptom flare-ups during hormonal shifts, such as perimenopause or menopause. These fluctuations can worsen chronic fatigue, pain, and mood changes, making it feel like an already heavy burden is being amplified.


Practical Tips:


  • Track your symptoms alongside hormonal changes: Use apps like Clue to monitor menstrual cycles or menopause stages.


  • Balance hormones naturally: Include hormone-friendly foods like flaxseeds, lentils, and omega-3-rich fish in your diet. Consider supplements like magnesium glycinate or black cohosh after consulting your healthcare provider.


  • Adopt stress-reducing practices: Gentle yoga, meditation, or even 10 minutes of deep breathing daily can help regulate hormonal stress.


Personal Insight: Sarah, a mother of two, shared how her fibromyalgia flared during perimenopause. “At first, I thought it was just stress, but then the fatigue and pain became unbearable. Adjusting my diet and starting yoga really helped.”


Middle Age as a Common Onset

Most people are diagnosed with fibromyalgia in their 30s to 50s, a time when careers, caregiving, and life transitions create a perfect storm of physical and emotional stress. Hormonal shifts during this stage often exacerbate symptoms, making early diagnosis and management essential.


A mother and daughter, both living with fibromyalgia, enjoy a cozy afternoon on the sofa in pajamas. One reads while the other uses a laptop, balancing relaxation and chronic illness management. A cityscape is visible through the window, with coffee and pastries nearby, adding warmth and comfort.

2. Genetics: Fibromyalgia in the Family


The Role of Genetic Predisposition

If your mother, aunt, or sibling has fibromyalgia, you might notice similar patterns in your health. While no single gene causes fibromyalgia, researchers believe genetic variations influence pain sensitivity, making some people more susceptible. However, genetics alone doesn’t determine your fate—lifestyle and environmental factors often pull the trigger.


Practical Tips:


  • Know your family history: If fibromyalgia runs in your family, be proactive with stress management, sleep hygiene, and exercise.


  • Seek early diagnosis: If you experience unexplained pain or fatigue, discuss your family history with your doctor.


Personal Insight: Rachel discovered her grandmother often spoke of “mystery pains.” “When I connected the dots, I realized I wasn’t alone. Knowing it was likely genetic gave me the confidence to seek medical care.”


3. Stress: A Catalyst for Symptoms


How Stress Triggers Fibromyalgia

Chronic stress dysregulates the nervous system, keeping it in a constant state of heightened “fight or flight” mode. Over time, this constant state of vigilance wears down the body’s ability to regulate pain, leading to heightened sensitivity and worsened symptoms. Stress also triggers the release of cortisol, and prolonged exposure to high cortisol levels can exhaust the adrenal system, making the body even more vulnerable to pain and fatigue.


Practical Tips:


  • Build stress-relief habits: Try guided breathing exercises or short meditations using apps like Calm or Insight Timer.


  • Create micro-breaks: Spend at least 10-15 minutes a day doing something restorative, such as journaling, reading, or enjoying a quiet walk.


Personal Insight: Elena, a single mom with fibromyalgia, shared how stress from balancing work and family often triggered her flares. “Once I started saying no and delegating more, my symptoms became less frequent.”


Learn more about how stress and fibromyalgia are connected in Fibromyalgia and Stress: Understanding the Complex Relationship and Finding Relief.


A woman struggling with fibromyalgia fatigue and chronic pain lies in bed, wrapped in a dark blanket, wearing a red plaid shirt. With her hands covering her face, she embodies the overwhelming exhaustion and stress that often accompany fibromyalgia.

4. Trauma: The Lasting Impact


The Link Between Trauma and Fibromyalgia

Physical injuries (like a car accident) or emotional trauma (like PTSD or abuse) often precede fibromyalgia. These events can dysregulate the brain’s pain-processing pathways, leaving sufferers more vulnerable to chronic pain. This overlap of physical and emotional trauma with fibromyalgia highlights the body’s interconnected systems.


Practical Tips:


  • Seek professional support: Trauma-focused therapies, like somatic therapy or EMDR (Eye Movement Desensitization and Reprocessing), can help address unresolved experiences.


  • Create a calming environment: Incorporate tools like aromatherapy diffusers with lavender or a warm bath with Magnesium Bath Soak.


Personal Insight: Lisa, whose fibromyalgia symptoms began after a traumatic car accident, shared, “It wasn’t just physical pain—it was like my body never felt safe. Therapy helped me regain a sense of balance.”


5. Viral Triggers: Epstein-Barr, COVID-19, and Other Infections


Epstein-Barr Virus (EBV)

EBV, the virus responsible for mononucleosis, has been linked to conditions like chronic fatigue syndrome and fibromyalgia. This connection may be due to the virus’s lingering effects on the immune system and its role in creating chronic inflammation.


COVID-19 and Long COVID

Long COVID has brought attention to how viral infections can trigger chronic illnesses. Symptoms like brain fog, fatigue, and muscle pain in long COVID patients mirror fibromyalgia, leading some researchers to classify long COVID as a potential fibromyalgia trigger.


Practical Tips:


  • Boost immune resilience: Include antioxidant-rich foods like turmeric, green tea, and fatty fish in your diet.


  • Track your post-viral symptoms: Share any patterns you notice with your healthcare provider to explore potential connections.


Personal Insight: Kelly’s fibromyalgia began after a severe bout of the flu. “I thought it was just lingering fatigue, but the pain never went away. Anti-inflammatory foods and light exercise helped me regain some control.”


A woman managing fibromyalgia lounges on a cozy sofa in gray pajamas, reading in soft natural light. A calm cityscape is visible outside, reinforcing a serene atmosphere. Fibromyalgia warriors often find comfort in quiet moments to ease pain and fatigue.

6. Sleep Disturbances: A Vicious Cycle


The Sleep-Pain Connection

Poor sleep is both a symptom and a cause of fibromyalgia. Restorative sleep is essential for muscle repair and pain regulation; without it, symptoms often worsen. Unfortunately, pain itself can disrupt sleep, creating a self-reinforcing loop.


Practical Tips:


  • Prioritize sleep hygiene: Stick to a consistent bedtime, avoid screens before bed, and try chamomile tea to promote relaxation.


  • Invest in supportive tools: Weighted blankets like this one or orthopedic pillows can help reduce nighttime discomfort.


Personal Insight: Maria, who struggled with insomnia for years, said, “Making my bedroom a screen-free zone and using a white noise machine made a huge difference.”



7. The Perfect Storm: When Triggers Combine


Fibromyalgia often emerges when multiple factors converge—a genetic predisposition paired with a viral illness, extreme stress, and poor sleep can create the "perfect storm."


Common Scenarios:


  • Burnout meets viral infection: Chronic overwork and illnesses like the flu or EBV.


  • Hormonal shifts and emotional stress: Menopause combined with caregiving stress or life transitions.


Practical Tips:


  • Monitor compounding triggers: Track how illness, stress, or hormonal changes interact.


  • Create a flare toolkit: Include heat packs, supplements, or soothing playlists to manage symptoms during high-stress periods.


  • Real-Life Insight: Kelly, a school teacher, shared how her fibromyalgia started after catching mono during a stressful school year. “I kept pushing through until my body finally gave out. Now, I prioritize rest before things get overwhelming.”


A woman with fibromyalgia pain and fatigue sits wrapped in a soft blanket on a gray couch, gazing out a large window at city buildings. The subdued lighting and quiet setting highlight the mental and emotional toll of living with a chronic illness.

The Lesser-Known Causes and Contributing Factors


While many people are familiar with stress, genetics, and trauma as potential fibromyalgia triggers, several other factors may play a significant role. Emerging research sheds light on some lesser-known contributors that could impact your symptoms.


1. Gut-Brain Axis Dysfunction


Emerging research suggests that disturbances in the gut microbiome, often referred to as the "gut-brain axis," may play a role in fibromyalgia. This connection between gut health and overall body health could influence pain perception and immune response.


  • How It Relates: Disruptions in the gut microbiome can lead to systemic inflammation, which might amplify fibromyalgia symptoms. Additionally, gut imbalances are often seen in people with Irritable Bowel Syndrome (IBS), a common comorbidity of fibromyalgia.

  • Personal Tip: Incorporate gut-friendly foods like yogurt, kefir, and prebiotic-rich vegetables into your diet. Probiotic supplements may also help improve gut health, but consult your doctor first.



2. Central Sensitization Syndrome


Fibromyalgia is often associated with central sensitization, a condition in which the central nervous system becomes overly sensitive to stimuli, amplifying pain signals.


  • How It Relates: Central sensitization may explain why people with fibromyalgia experience pain from stimuli that wouldn’t usually be painful. This heightened sensitivity can result from a combination of genetics, environmental triggers, and prolonged stress or trauma.

  • What You Can Do: Mind-body techniques, such as mindfulness meditation or cognitive behavioral therapy (CBT), can help retrain your nervous system to respond less intensely to pain signals.


3. Environmental and Chemical Exposures


Exposure to environmental toxins, pollutants, or chemicals has been suggested as a possible trigger for fibromyalgia. Certain chemicals, such as pesticides, heavy metals, or endocrine disruptors, might interfere with normal bodily functions.


  • Why It Matters: Toxins can affect the nervous system and hormonal balance, potentially exacerbating the symptoms of fibromyalgia or triggering its onset.

  • Personal Tip: Reduce your exposure to toxins by switching to natural cleaning products, avoiding processed foods, and opting for organic produce whenever possible.


4. Thyroid Dysfunction


Many people with fibromyalgia also experience symptoms of hypothyroidism, such as fatigue, brain fog, and sensitivity to cold. While the relationship isn’t fully understood, thyroid imbalances may contribute to the development or worsening of fibromyalgia symptoms.


  • Why It Matters: Low thyroid hormone levels can mimic or exacerbate fibromyalgia symptoms, leading to potential misdiagnoses or untreated underlying conditions.

  • What to Do: If you have symptoms that overlap with hypothyroidism, ask your doctor to test your thyroid hormone levels. Managing your thyroid health may help alleviate some of your fibromyalgia symptoms.


5. Vitamin and Nutrient Deficiencies


Deficiencies in key nutrients, such as vitamin D, magnesium, or B vitamins, are commonly observed in people with fibromyalgia. These deficiencies can lead to muscle pain, fatigue, and cognitive issues.


  • How It Relates: Inadequate nutrient levels may worsen inflammation and nerve function, compounding fibromyalgia symptoms.

  • Personal Tip: Speak with your doctor about testing for deficiencies and consider supplementing with a high-quality multivitamin or targeted supplements, such as magnesium glycinate or vitamin D3.


6. Chronic Inflammation


While fibromyalgia isn’t classified as an inflammatory condition, chronic low-grade inflammation may still play a role in its development. Inflammation can stem from autoimmune diseases, infections, or even a poor diet.


  • Why It Matters: Persistent inflammation may alter the nervous system, making it more sensitive to pain signals.

  • What to Do: Adopt an anti-inflammatory lifestyle by eating whole, nutrient-dense foods, managing stress, and incorporating gentle movements like yoga or swimming.


7. Unresolved Emotional Trauma


Although we already touched on trauma as a trigger, unresolved emotional trauma from childhood abuse, neglect, or adverse life events deserves special mention. These experiences can rewire the brain, making it more susceptible to chronic pain conditions like fibromyalgia.


  • Why It Matters: Emotional trauma can leave lasting imprints on the brain’s pain-processing centers, amplifying pain signals and stress responses.

  • Personal Tip: Consider exploring trauma-focused therapies, such as EMDR (Eye Movement Desensitization and Reprocessing) or somatic therapy, to address lingering emotional wounds.


8. Sensory Overload and Hypervigilance


People with fibromyalgia often report being highly sensitive to light, noise, or even smells. This hypervigilance might stem from an overactive nervous system that interprets regular sensory input as threatening.


  • How It Relates: This heightened sensory awareness might be both a symptom and a contributing factor, perpetuating the cycle of stress and pain.

  • What You Can Do: Create a calming environment by minimizing sensory triggers, such as bright lights or loud sounds, and practicing grounding exercises to calm the nervous system.


Woman with fibromyalgia in a blanket sits on a gray couch, looking out a large window at city buildings. Soft lighting creates a calm atmosphere.

FAQs About Fibromyalgia


1. Can fibromyalgia go away on its own?

Fibromyalgia is a chronic condition, but symptoms can improve with proper management, including lifestyle changes, medication, and therapy.


2. Is fibromyalgia an autoimmune disease?

No, fibromyalgia is not classified as an autoimmune disease, but it often coexists with autoimmune conditions like lupus or rheumatoid arthritis.


3. What’s the connection between fibromyalgia and anxiety?

Fibromyalgia and anxiety often occur together due to shared triggers like stress and hormonal imbalances. Managing stress can help alleviate both conditions.


4. How can I explain fibromyalgia to my loved ones?

Share resources like this blog post or books like The FibroManual by Dr. Ginevra Liptan to help them understand your experience.


5. Are there specific exercises for fibromyalgia?

Gentle exercises, such as yoga, swimming, or walking, are ideal. Avoid high-impact activities that may worsen pain. If you're looking for gentle ways to stay active, check out Fibromyalgia Physical Therapy: A Complete Guide to Gentle Exercises for Pain Relief.


Final Thoughts: You Are Not Alone

Living with fibromyalgia can feel isolating, but understanding potential causes and triggers can empower you to take control. By combining self-care practices, medical guidance, and lifestyle changes, you can navigate this condition with greater resilience and hope.


Remember, small steps—like improving sleep hygiene or adding gentle stretches to your routine—can lead to meaningful improvements over time.


You’ve got this—one small step at a time.


Source Reference List


Scientific and Medical Resources:



Books on Fibromyalgia:


  • The FibroManual: A Complete Fibromyalgia Treatment Guide for You and Your Doctor by Dr. Ginevra Liptan

  • Fibromyalgia Freedom!: Your Essential Guide to a Pain-Free Life by Leah E. McCullough

  • The Body Keeps the Score by Dr. Bessel van der Kolk


Community and Support Groups:


Practical Products Mentioned:

  • Dr. Teal’s Epsom Salt Bath

  • Topricin FIBRO Pain Relieving Cream

  • Weighted blankets for sleep improvement


Medical Disclaimer

This article is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before starting any supplement. The content should not be used to diagnose or treat any health condition, and we assume no liability for the use of this information.


Affiliate Disclosure

Some links in this article are affiliate links. If you purchase products through these links, Fibro Wellness Hub may earn a small commission at no additional cost to you. We only recommend products that we believe may be beneficial for managing fibromyalgia.






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