Diet Changes For Fibromyalgia
nerves creating widespread pain throughout the body. Simple tasks like
walking, sleeping and sitting can become very difficult. Along with the chronic pain,
Fibromyalgia sufferers deal with chronic fatigue, depression and irregular
sleeping patterns. Fibromyalgia is a very difficult condition to manage as there
are no known causes or cures. Symptoms of Fibromyalgia do respond well to dietary
changes. Flare up pain can be reduced by making healthy choices in the foods we eat.
Foods To Avoid
- Refined carbohydrates (carbs absent of fiber) these include pasta, white rice, and white breads. Refined carbohydrates produce acid in the body during digestion. Acid build up in the body breaks down cellular structures and nerve coatings.
- Refined sugars like those found in candy, baked goods and juices
all magnify chronic fatigue due to the sugar crash that follows. Sugar also increases inflammation around the joints creating pain.Caffeinated drinks such coffee, tea, and colas should be avoided for the same reason.
- Alcohol should be avoided completely. It not only amplifies the inflammation that causes pain with Fibromyalgia, but it is also a depressant and influences serotonin fluctuations. Serotonin is referred to as “The happy hormone”. Serotonin levels have been heavily studied as one of the main factors that help cause Fibromyalgia. This is why many Fibromyalgia patients are treated successfully with SSRI class medications to control their symptoms. These medications regulate serotonin levels and reduce flare ups. Although many would prefer natural alternatives over prescription medications Serotonin levels need to remain stable for anyone, but especially those with Fibromyalgia. This is why alcohol really should be avoided completely.
- Cherries drastically reduce inflammation and also help you the deep, restful sleep you need to fight fatigue.
- Turkey contains tryptophan which helps people relax and also helps produce our happy hormone- serotonin. Other foods that contain this amino acid are eggs, soy, salmon, and tuna.
- Fish such as trout, anchovies, swordfish, salmon and tuna are all excellent sources ofOmega 3. Omega 3 is essential for healthy cell production, cell repair, and it helps support a healthy cardiovascular system. Other great sources of Omega 3 include flax seed, walnuts, soy nuts, and tofu.
- Alkalizing or PH balancing foods like fresh garlic, collard greens, onions, parsley, and lentils. These foods will help keep inflammation to a minimum and reduce pain flare ups.
Raw Vegetables Are Not Always Best
Raw vegetables are very important and contain lots of nutrients but those in the lampshade category should be prepared carefully for those with Fibromyalgia. The reason for this is their high content of oxalic acid. Raw vegetables such as broccoli, potatoes, green peppers and tomatoes (technically a fruit) all have very high levels of oxalic acid. They should not be avoided completely, but should be cooked before consumption. Cooking them for 4 to 5 minutes
(potatoes can be longer) should suffice to keep the wanted nutritional value intact and removing the unwanted acid. High levels of oxalic acid bind to vital nutrients like magnesium and calcium and prevent them from being absorbed into the tissues. Oxalic acid can also create digestive problems as well. Oxalic acid produces oxalates; these oxalates produce bad bacteria in the gut creating an imbalance between good and bad bacteria. This can create problems in the body like yeast overgrowth as known as Candida. Candida feeds off of bad bacteria and glucose. Candida symptoms mimic the chronic fatigue of fibromyalgia. Candida can also create yeast infections in both men and women. It can produce fungal infections on the skin surface and make healing difficult.
Exercise Lightly And Eliminate
Exercise is very important but can be difficult when you are dealing with chronic, widespread muscular pain and tender joints that come with fibromyalgia. This should not stop you from finding an exercise that does work for you. Stretching exercises such Yoga or Pilates are ideal for fibromyalgia sufferers. They can both strengthen the muscles, and also improve circulation tremendously. Exercise carries lots of benefits. One of the many benefits is that it aids in eliminating the toxins that break down the cells in the body. We are exposed to these toxins through the environments we walk through every day and also through the foods we eat. We want to flush these toxins by way of exercise and drinking lots of water. Another benefit of daily exercise is that it balances the neurochemistry. Fibromyalgia sufferers desperately need the neurotransmitters to be balanced to fight fatigue, depression, and pain. Exercise should not be avoided at any cost. Keeping exercise light will help prevent injury and still allow all the benefits that come with it.