Take A Healthy Road To Fibromyalgia Relief
A healthy road to fibromyalgia relief starts with exercise and one’s diet and nutrition. Eating right and dieting have always had a profound effect on an individual’s health but for those that have been diagnosed with fibromyalgia the two could be the difference between freedom and mobility or dependency.
While exercising with fibromyalgia can be slow going and seem daunting, it really can be the best thing for healing. Exercise can have very positive effects on even healthy people’s lives, but fibromyalgia suffers can see a vast difference very quickly. Fibromyalgia sufferers should stick to low impact exercises. It also suggested that they begin with a very short amount of time and gradually work their way up.
- Walking is one of the best and easiest exercises. It is suggested to start with just five minutes of walking. After that, they should add a minute each day until they are up to walking for about an hour. It is also suggested to try to walk an hour at least three to four times each week. Once walking for an hour seems easier, it is suggested alternated walking and light jogging.
- Bicycling It is safest to use a stationary bike to reduce any risk of falling. Also, this is important to start slow with and gradually move up the amount of time spent bicycling until the fibromyalgia sufferer is able to ride for approximately an hour. After an hour becomes easier, then they can set mileage goals.
- Swimming is also a low impact exercise. It is suggested to start treading water for a few minutes, and then build up from there. After treading water becomes easier, the fibromyalgia sufferer should move up to swimming laps for about 30 minutes. Water aerobics are also a good idea for fibromyalgia sufferers.
- Strength training is typically added to an existing exercise program. Fibromyalgia sufferers should use really light weights and be very careful because using too much weight or performing improper movements can cause injury or additional soreness.
Limit Your Exercise Time
The common theme is starting slow. Five minutes is a good start for fibromyalgia sufferers. It is important to remember that some pain is expected, but sharp pain or exhaustion means that they are doing too much or exercising for too long. Fibromyalgia sufferers should seek medical advice before beginning any exercise regimen because doctors are able to suggest the best plan for each individual patient.
Diet And Nutrition
While we do know that eating a balanced diet of the right kind of whole foods helps with the body’s ability to function better, it is especially important for people who suffer with fibromyalgia to have a well-balanced diet. Patients with fibromyalgia should consume more raw fruits and vegetables than people who don’t have fibromyalgia because of these food items contain crucial enzymes that help aid in the digestion process. Raw fruits and vegetables are also loaded with antioxidants that help boost a person’s immune system. Researchers have found that Vitamin K helps calcium deposit into the bones which makes the bones denser. Vitamin K can be found in the following food items:
- Dark leafy greens
Some people who suffer with fibromyalgia have food allergies or sensitivities to certain foods or specific food groups causing the body’s response to inflammation to be different than those individuals who aren’t affected the same way. Foods or food groups that can cause some sensitivities or even allergies to people with fibromyalgia can include:
Foods To Avoid
Research has also shown that there are some food groups that should be avoided in order to better improve your symptoms, pain and overall life while living with fibromyalgia. These groups are listed as the following:
- Simple carbohydrates, sugar and high fructose
- Yeast and Gluten
- Nightshade plants
- Dairy products
- Food additives such as MSG
Aspartame is known to aggravate already painful symptoms. There are other artificial sweeteners that don’t seem to have the same affect that aspartame does. MSG and other food additives can cause pain to intensify, so these items should be avoided.
While there is no hard evidence that eliminating simple carbohydrates, yeast or gluten from a person’s diet will have a huge impact on a the condition of fibromyalgia, it has been proven to reduce some related pain and fatigue for those that that suffer with fibromyalgia. It can also help reduce symptoms of chronic yeast infections.