As a commonly accepted and scientifically proven fact, bringing a slight change in your diet can significantly affect your overall health. For food plays a vital role in the functionality of the body. What you eat, especially if you are experiencing fibromyalgia, is very important note. This is because, while some foods can considerably help in managing the condition, many others can possibly trigger the pain flair-ups. Therefore, people with fibromyalgia are often recommended to take utmost care of what they must and must not eat.
Although there’s no specific diet recommended for people with this condition, studies and surveys have shown that vegetarian diets are most helpful in fibromyalgia. Many pieces of research state that is may be because of the fact that vegetarian diets are low on fat and protein content, and high in fibre, beta carotene, vitamin C, and minerals and antioxidants.
As per some of a series of research published by some of the leading medical associations of the world, following points detail upon some beneficial additions to a fibromyalgia diet.
Adding Antioxidants to the Diet:Antioxidants, as the name says, are elements that stop oxidation (a kind of chemical reactions that produces free radicals which have the potential to damage body cells). The body’s internal antioxidant system offers a defense to keep these free radicals away and in check. Antioxidants present in one’s diet help in maintaining the body’s antioxidant systems. For example, common dietary antioxidants include Vitamin A, C, E, and melatonin. Most physician state that there’s a direct relationship between higher oxidation level and the occurrence of fibromyalgia symptoms. However, further research is going on to put concrete results on the table.
Make Ferritin and Iron a Part of Fibromyalgia Diet:Many dieticians claim that there’s possibly a strong connection between fibromyalgia symptoms and low levels of iron and ferritin in blood. Iron is an essential component that aids in the formation of serotonin and dopamine – a series of chemicals present in the brain that play an important role in pain perception.
Amino Acids are also a Good Addition: Amino acids helps in adding proteins to the body. They also make up a large part of the human cells and muscles. It has been noted that patients with fibromyalgia seem to have lower levels of certain amount of amino acids in the bloodstream.
Coenzyme Q10 Helpsease Fibromyalgia Pain: Coenzyme Q10 is a kind of antioxidant that aids in managing body’s cell function.
Fibromyalgia Diet Food List
Most physicians and dieticians claim that people suffering from fibromyalgia must eat or switch to a diet that’s high in lean protein and fibre, and low in carbohydrates. Other foods that help in managing fibromyalgia include fruits with that low glycemic index,certain types of vegetables, and whole grains. A balanced diet can significantly aid in improvingthe body’s energy level, and staying physically active can keep the person fit and healthy.
Below mentioned are some foods that can help reduce and treat fibromyalgia symptoms.
Antioxidant Rich Foods:
- Berries (blueberries, cranberries, blackberries)
- Dark chocolate
- Artichokes (boiled)
- Kidney beans
- Dark chocolate
Amino Acids Rich Foods:
- chicken or turkey breast
- halibut, tuna or salmon fillet fish
- lean cut red meat of beef and/or pork
- non-fat and low-fat cheese and yogurt
- Plant-based proteins such as soybeans, quinoa and tofu
Coenzyme Q10 Rich Foods:
- Organ meats such as liver, kidney, heart
- Sardines and mackerel
- Soy oil
Fruits with Low Glycemic Index:
Vegetables with Anti-Inflammatory Properties:
- Bok choy
- Collard greens
While these may help in keeping fibromyalgia in check, a poor diet on the other hand, can significantly flair-up its symptoms. Avoid eating foods that contain refined sugar, carbohydrates and those aspartame or MSG as they can flare-up fibromyalgia pain.
Foods to Avoid:
- Boxed cereals
- Frozen treats
- Soda & sugar-sweetened beverages
In addition to these, people suffering from fibromyalgia must also avoid the consumption of alcohol and caffeine. Anything in moderation is acceptable. But, excess consumption can cause great damage to the system and flair-up pain. Tobacco consumption must also be stopped.
Maintain a Healthy Weight
Apart from eating a healthy, balanced diet that aids in keeping the symptoms of fibromyalgia from aggravating, exercising is equally important. A study published by one of the leading rheumatology research association states that people with fibromyalgia who are also obese face more problems than others. They experience more widespread pain and episodes of depression, more tender points, and their sleep pattern is also disrupted. The study suggests that losing weight along with maintaining a healthy, balanced diet can significant reduce the ill-effects of fibromyalgia.
Herbal Remedies for Fibromyalgia
Many people suffering from fibromyalgia have claimed that herbal remedies and certain types of dietary supplements have drastically helped them in fighting the symptoms of fibromyalgia. However, there isn’t any concrete research that showcases whether or not these supplements would work in all fibromyalgia cases.
Furthermore, researchers are also looking at a possible connection between fibromyalgia symptoms and low magnesium. This is because low magnesium levels in the blood is common. Adding foods with low magnesium levels is highly recommended.
Fibromyalgia is a considerably chronic condition that demands utmost care and attention. Eating a proper diet which contains foods that help in keeping the symptoms of fibromyalgia is important. These include foods rich in antioxidants, iron, amino oxides, and coenzymes like Q10.
At the same time, it is important to note that people with fibromyalgia are sensitive to food. While certain types of food items may be beneficial for some, they may serve as flair-ups in others. So, understanding what your body can eat and sustain is very important. Avoid eating foods which have the capability to trigger the symptoms, such as bread, pasta, crackles, cookies, cakes, and soda-based beverages.
Maintaining a healthy weight is also essential in order to keep the symptoms of fibromyalgia from triggering again and again. When you consider all these above mentioned points, it’s a great step towards managing your condition and keeping yourself healthy and safe.