Fibromyalgia affects a staggering 10 million Americans!
If you’re suffering from this chronic condition with symptoms that include muscle and tissue pain, fatigue, depression and sleep disturbances, you can at least take comfort in knowing that you’re not alone.
In fact, next to heart disease and diabetes, it’s become one of the most pervasive health issues today.
It can be frustrating to manage symptoms, and certainly confusing to sort out the multitude of conflicting diet advice about what to eat and what not to eat. (more on that in just a minute)
It is true that a poor diet can have a significant effect on symptoms.
Experts have noted that fibromyalgia sufferers often have too much of a dependency on comfort foods, especially if they’re finding it difficult to exercise regularly.
As you’re probably already well aware, that can lead to weight gain, and being overweight or obese can make your symptoms worse.
Here's a great Ginger and Turmeric Tea Recipe that can offer relief:
Mix 1 heaping tsp of turmeric, pinch of cayene, pinch of fresh ground black pepper, 1/2 tsp fresh or powdered ginger and pour hot water over while whisking to combine. Squeeze half of a lemon and drink immediately.
Although there have been only a few studies to date on fibromyalgia and diet, sufferers have found that following these tips can help ease symptoms, allowing them to enjoy a higher quality of life – and, often a slimmer waistline too.
A little light at the end of that long, dark tunnel!
1. Avoid sugars as much as possible.
Sugar increases insulin levels, and increased insulin levels can dramatically worsen pain.
Eliminate sugar-filled items like sodas and candy, as well as fruit juices.
Even processed foods that don’t necessarily taste sweet can often have hidden sugars – look for ingredients ending in “ose,” like glucose and dextrose as well as high fructose corn syrup, honey and sugar, in each and every one of its form.
Remember, sugar can also cause you to pack on the weight, which in turn, will leave you in even more pain.
Research has shown that fibromyalgia patients who are obese suffer more severe symptoms, including sleep problems, stiffness and pain.
2. Say no to artificial sweeteners.
Artificial sweeteners like aspartame, often found in sugar-free treats and many diet beverages, are known to activate neurons that can increase sensitivity to pain.
3. Limit caffeine.
As fibromyalgia is believed to be associated to an imbalance of chemicals in the brain that control one’s mood, and often linked to a lack a sleep and fatigue, you may be tempted to artificially boost energy through stimulants like caffeine, but this generally does more harm than good.
While you will get an initial energy boost, it’s likely to keep you awake, creating a vicious cycle.
4. Watch out for additives.
Food additives like MSG (monosodium glutamate) can often increase pain for those who suffer from fibromyalgia.
MSG is known as an excitatory neurotransmitter that’s thought to stimulate pain receptors. These substances are used as preservatives and flavor enhancers in many processed foods, like cured meats and sauces.
They’re also loaded with salt, which can aggravate pain or swelling.
You can minimize the impact of MSG and nitrites by avoiding prepackaged foods as much as possible and focusing on whole foods like lentils, brown rice, fruits, veggies and fish.
5. Avoid Dairy.
Many people have problems digesting dairy, whether or not they have fibromyalgia.
Try eliminating milk-based products from your diet for three to four weeks to see if symptoms improve.
If you feel better on a dairy-free diet, look for calcium-rich alternatives like dark, leafy greens, wild-caught salmon and broccoli.
6. Go gluten-free.
You may want to try eliminating gluten from your diet for 30 days as well to see if symptoms improve. In some, celiac disease, which is an intolerance to gluten, found in wheat, barley and rye, may overlap with fibromyalgia.
There are many substitute gluten-free alternatives, though you’ll still need to avoid gluten-free junk foods, including packaged baked foods like snack crackers and cookies.
7. Eat fresh foods.
The more you can base your diet on fresh, organic whole foods that come from the earth, the better off you’ll be.
This automatically limits processed foods with chemicals, pesticides and other toxins, as well as preservatives and additives that are likely to worsen your condition.
8. Fill your diet with lots of fruits and veggies.
Oxidative stress may be one of the causes of fibromyalgia symptoms.
This occurs when the body is unable to produce enough antioxidants to fight off cell-damaging free radicals in the body.
Most fruits and vegetables are loaded with important antioxidants that can help keep your body normalized.
9. Get your omega-3s.
Omega-3 fatty acids, found in fatty fish like wild-caught salmon, flaxseed, walnuts and almonds, are known to reduce inflammation, and they may also help decrease pain.
By tweaking your diet, you’re likely to experience less pain, more energy and have the desire to get out and get moving – a huge benefit to your overall health and your waistline!
Yours in Health,
Danette
P.S. Please share this information with your friends and I welcome your comments below.
