Foods to eat and avoid

Fibromyalgia causes ongoing pain and fatigue. There is currently no cure, but some medications and lifestyle remedies can help relieve the symptoms. Dietary choices may also make a difference.

Doctors do not yet know what causes fibromyalgia. One theory is that changes in a person’s pain pathways cause them to feel pain more intensely than other people do.

Health professionals do not consider fibromyalgia an inflammatory disease, but some believe that it may involve inflammation of the nerves.

Some experts suggest using a multimodal approach to manage symptoms. This can involve medication, exercise, complementary therapies, and appropriate dietary choices.

In this article, learn more about how making certain dietary changes can affect fibromyalgia.

Share on PinterestA person may reduce fibromyalgia symptoms by eating a plant based diet.

Dietary changes are not part of the standard treatment for fibromyalgia.

However, favoring some foods over others may help manage the symptoms.

For example, there is evidence to suggest that adopting an anti-inflammatory diet can help people with chronic pain. An anti-inflammatory diet is not a specific eating plan, but its guidelines can help people make suitable choices.

A plant based diet may also be helpful for reducing fibromyalgia symptoms. This is because many plant based foods contain antioxidants, which help the body dispose of “free radicals.” These are waste products that the body produces naturally.

High levels of free radicals in the body can lead to oxidative stress and inflammation.

In this article, learn more about foods that are rich in antioxidants.

Many people with fibromyalgia also have obesity. Excess weight may increase the risk of inflammation and oxidative stress. If fibromyalgia does involve inflammation, adopting a diet that encourages a person to reach or maintain a healthy weight may help.

The DASH diet can help control blood sugar, but it also has overall health benefits. Learn more here.

The following guidelines can help a person make anti-inflammatory diet choices.

Eat eight to nine servings of fruits and vegetables per day: Eating a variety of colorful fruits and vegetables can ensure the greatest range of nutrients. Foods that are particularly rich in nutrients include broccoli and berries.

Choose whole grains: Whole-grain foods include barley, buckwheat, oats, quinoa, brown rice, rye, wheat, and spelt. These foods provide vitamins, protein, and fiber.

Choose healthful oils: Olive oil is a good choice.

Incorporate herbs and spices: Many herbs and spices contain antioxidants, which may help reduce inflammation. Turmeric, bay leaves, cinnamon, and many others can offer benefits.

Turmeric may help people with inflammatory diseases, such as rheumatoid arthritis. Find out more here.

Vitamin D

Share on PinterestEgg yolks are a good source of vitamin D.

According to the National Institutes of Health (NIH), there may be a link between fibromyalgia symptoms and a vitamin D deficiency.

Some good dietary sources of vitamin D include:

• egg yolks
• low fat yogurt fortified with vitamin D
• orange juice fortified with vitamin D
• swordfish and salmon
• tuna, canned in water
• whole-grain cereals fortified with vitamin D

Foods containing vitamin D may not reduce symptoms in everyone with fibromyalgia, but they have overall benefits, such as building healthier bones.

The Mediterranean diet is rich in fish, fruits, vegetables, and anti-inflammatory foods. Learn more about this diet here.

A number of additives and ingredients may worsen the symptoms of fibromyalgia. We cover these in more detail in the sections below.

Meat and dairy products

For people with fibromyalgia, it may help to limit excess dairy intake. This is because many dairy products contain saturated fat. People should try to opt for low fat versions or dairy alternatives such as soy milk.

It may also help to limit the consumption of red meat. Instead of eating red meat every day, opt for turkey, fish, and vegetable based substitutes.

Why is it best to limit red meat? Find out here.

Additives

According to the Arthritis Foundation, food additives called excitotoxins may worsen some of the symptoms of fibromyalgia.

Examples of these include monosodium glutamate (MSG), which is a flavor enhancer, and aspartame, which is an artificial sweetener.

Research from 2012 found that people with fibromyalgia and irritable bowel syndrome (IBS) who stopped using MSG and aspartame saw a 30% reduction in symptoms. However, the symptoms returned when they started consuming these additives again.

Gluten

People with celiac disease must avoid gluten, or they may become very sick.

However, recent research suggests that gluten might also affect the outlook for various inflammatory conditions.

A 2014 study looked at what happened when 20 people with fibromyalgia avoided gluten for between 5 and 31 months. Fifteen people stopped having widespread, chronic pain, and three were able to stop using opioids altogether.

None of the participants had celiac disease, but some had other conditions, such as IBS.

Also, research from 2017 revealed that people with signs of both fibromyalgia and gluten sensitivity responded well to a gluten free diet.

In 2018, scientists proposed that there may be a link between fibromyalgia and nonceliac gluten sensitivity.

People should always speak to their doctor before eliminating a major food type, such as gluten, from their diet. Cutting out gluten, for example, can lead to a low intake of whole grains. This can result in a low intake of fiber and other nutrients.

What are the possible benefits and risks of adopting a gluten free diet? Learn more here.

Other ingredients

Other ingredients that may trigger inflammation include:

• saturated fats and trans fats
• refined starches
• foods with added sugar

It may help to keep a food journal and record any symptoms that occur after eating particular food items. If any patterns emerge, it may be worth considering avoiding those foods for a while to see how this affects symptoms.

It is important to remember that avoiding any or all of these foods is unlikely to eliminate all fibromyalgia symptoms.

Also, when cutting out foods, people should ensure that they are getting the nutrients that those items provide from other foods or supplements.

Some researchers have looked at whether the following may help manage the symptoms of fibromyalgia:

• soy
• s-adenosyl-L-methionine
• creatine

There is not yet enough evidence to confirm that these will help with fibromyalgia, however.

It is important to talk to a doctor before starting to take any supplements, even the “natural” ones. Some supplements can have adverse effects, while others can interact with medications the person may be taking.

For example, some people with fibromyalgia use antidepressants, such as sertraline (Zoloft) or fluoxetine (Prozac). St. John’s wort can interact with these types of drug.

Which supplements have an anti-inflammatory effect? Find out here.

There is some evidence to suggest that other complementary methods help with fibromyalgia. These include:

Exercise

According to the American Academy of Family Physicians, engaging in aerobic exercise for 20–30 minutes per day on 2–3 days per week may help reduce symptoms and fatigue in people with fibromyalgia.

Other physical activities that may help include:

• tai chi
• weightlifting
• yoga

People with fibromyalgia may also wish to speak to a yoga instructor about adapting poses to suit their physical needs and abilities. This may include the use of a cushion to support the body in some activities.

Learn more here about yoga for fibromyalgia.

Sleep hygiene

Getting regular, quality sleep can also help people manage the symptoms of fibromyalgia.

Tips for good sleep include:

• waking up and going to sleep at the same time each day
• building a relaxing activity into the bedtime routine, such as reading a book, listening to music, or meditating
• maintaining a cool, dark, and comfortable sleep environment
• leaving cell phones and other devices outside the bedroom

Alternative therapies

Share on PinterestAcupuncture is an alternative therapy that may help ease fibromyalgia symptoms.

Other stress relieving activities that may help relieve fibromyalgia symptoms include:

• acupuncture
• massage therapy
• meditation
• relaxation training
• balneotherapy
• homeopathy
• magnetic therapies
• reiki
• counseling or therapy

Most of these are safe to try, even if scientific evidence to support them is currently lacking. For treatments such as homeopathy and acupuncture, people should check that the provider they choose has approved qualifications.

Can essential oils help relieve fibromyalgia? Find out here.

No single treatment can relieve or cure fibromyalgia, but making healthful dietary choices may help.

Ensuring that the diet contains a variety of fresh fruits and vegetables may be a good place to start.

Best and Worst Foods for Fibromyalgia Pain

While there is no magic food to prevent fibromyalgia pain, doctors and scientists do recommend a few adjustments in your diet, which can make a huge difference in controlling the daunting symptoms.

One strong recommendation is to improve your overall health, which has a positive effect on fibromyalgia pain. Along with living a healthy lifestyle, there are some foods that should be on the table all the time—and a few to be avoided.

DO EAT:

Eat Fruits & Veggies

Eating lots of fruits and vegetables can improve the health of a fibromyalgia patient. Fruits and vegetables are low in calories and high in fiber and antioxidants. Vitamins A, C, and E are found in fresh fruits and veggies, and these also fight free radicals to keep your body normalized. Plus, they also lack added preservatives and artificial coloring that often aggravate fibromyalgia patients.

Eat Omega-3s

The “healthy fat” in cold-water fish and walnuts can have anti-inflammatory properties. According to Jeffrey Thompson, MD, an associate professor of physical medicine and rehabilitation at the Mayo Clinic College of Medicine “Omega 3’s may not offer pain relief across the board, they’re a worthy addition to any diet. ” So seek out fish and nuts, adding these to your diet on a regular basis.

DON’T EAT:

Avoid Corn

Corn, despite what you were taught in school, is not a vegetable. Corn is found everywhere these days. Did you know your chicken nuggets frequently have corn breading on them? Corn syrups, corn sweeteners, and corn starches may aggravate a fibromyalgia patient’s health.

Avoid Peanuts

Avoid peanuts. While nuts in general are healthy, peanuts are the exception. Because of the way peanuts are grown and stored today, they often top the list of foods that can cause inflammation

Avoid Simple Carbs, Whole Wheat & Whole Grains

Fibromyalgia patients often experience general hypersensitivity which translates into increased sensitivity to blood-sugar highs and lows. Avoid simple carbs like white sugar, white flour, and even wheat if possible. Also, be cautious with whole grains, since they can quickly elevate blood-sugar levels.

Avoid Foods Labeled ‘Gluten Free’

Foods labeled ‘gluten free’ can be tricky. These frequently include gluten-free substitutes that shoot blood-sugar up. Common ‘gluten free’ substitutes are starchy flours such as potato flour and tapioca flour. It’s not that these are necessarily bad, but your body may react to them with unpleasant digestive symptoms.

Avoid Caffeine

Sleeplessness is a common side effect of fibromyalgia, so if you wake up exhausted after a terrible night’s sleep, it is tempting to down the coffee. However, this may be a mistake. Using caffeine to compensate for a lack of sleep can contribute to circulatory problems, and the ‘solution’ of the caffeine then causes more sleeplessness. Caffeine highs also set patients up for a crash that can disrupt their sleep schedule. Decaf green tea may be an antioxidant rich healthier alternative for some patients.

Avoid Gluten & Yeast

Gluten intolerance frequently accompanies other fibromyalgia issues. It is also frequently associated with fatigue in patients with fibromyalgia.

In the case of yeast, several doctors say it fosters the overgrowth of the yeast fungus in the body. This contributes to joint and muscle pain experienced by people with fibromyalgia. Research in ongoing on this topic.

Avoid Food Additives

This including MSG (monosodium glutamate) and nitrates. While MSG enhances flavor, it can increase pain for patients. Experts say MSG causes a reaction similar to aspartame, which is classified as an excitotoxin and has the same potential for affecting NMDA receptors. Foods with added nitrates commonly include lunch meats, ham, bacon or bologna. These should be avoided.

One Diet Does Not Fit All

Finding the best diet for your fibromyalgia pain can be a challenge. Medical professionals strongly feel that diet has an effect on patients, however finding the exact diet for each individual takes time, requires experimenting, and needs effective use of a food journal. Doctors encourage patients to record what they eat and how they feel afterwards — documenting foods and combinations of foods that have positive or negative reactions on their health. This can be tremendously helpful in assisting fibromyalgia patients to understand their own bodies and create a diet that works well.

According to Kent Holtorf, MD, the medical director of the Holtorf Medical Group Center for Endocrine, Neurological and Infection Related Illness in Torrance, California, “We’re at the point now where we know diet plays a role in this disease — it’s just not the same diet for everybody. And not everybody is helped in the same way.”

Read more about common ‘healthy foods’ that should be avoided by fibromyalgia patients.

list of foods to take or avoid – Drink-Drink

Fibromyalgia is characterized by chronic pain, extreme fatigue and sleep disturbances. A diet high in fiber, probiotics, and vitamin D may help relieve some symptoms. What are the preferred products? Which ones to avoid? Advice from Cindy Louvet, Dietitian-Nutritionist.

Fibromyalgia is a difficult-to-diagnose disease characterized by chronic pain , significant fatigue and sleep disorders. This pathology affects about 2% of the population. 80% of those affected will be women according to the latest data from the French Society of Rheumatology. Currently, “ there are no scientific studies that define a specific diet for fibromyalgia. However, fibromyalgia is rarely isolated and is often associated with other conditions such as irritable bowel syndrome (70% of people with fibromyalgia also have irritable bowel syndrome), chronic fatigue, or inflammatory conditions. Thus, diet may play a role in relation to these associated symptoms or diseases in addition to regular physical activity and multidisciplinary follow-up (psychological support, hypnosis, sophrology, meditation sessions),” notes Cindy Louvet, a nutritionist based in Paris, specializing in therapeutic nutrition, among others. In any case, “ if the diet is unbalanced, the suggested foods will not necessarily have a positive effect. A balanced diet is important “, she clarifies.

Foods to eat for fibromyalgia

Foods rich in probiotics

Fibromyalgia is associated with irritable bowel syndrome in 70% of cases. “ This syndrome is characterized by intestinal dysbiosis which corresponds to an imbalance in the microbiota (or flora) intestinal Thus, the microbiota, consisting of a set of microorganisms present in the intestine, will be depleted of “good bacteria”. Therefore, a person may have very poor digestion, bloating, gas, diarrhea or constipation, and intestinal pain after eating. From time to time, a diet enriched with probiotics can act on dysbacteriosis by improving the quality of the intestinal flora, promoting good digestion and helping to regulate intestinal transit , lists the dietitian. Sometimes this is not enough and consideration is given to low FODMAP diet (see below) . Each case is different, so nutritional support is always individual. «

► Probiotics are mainly found in yoghurts (Greek yogurt or skyr which are very low in lactose). fermented milk (butter, curdled milk), fruit or milk kefir, sauerkraut , brewer’s yeast, fermented vegetables (cabbage, gherkins, onion cucumbers, etc.), soy derivatives (miso, tempeh, tamari, shoyu… sourdough bread then kombucha …

oatmeal

Like rye, spelt or whole wheat, oatmeal is very is rich in fiber , which has a beneficial effect on the quality of the intestinal flora and contributes to the regulation of transit, in addition to being full . And it is very important to take care of the intestinal flora, especially in the case of fibromyalgia. Indeed, in the intestines there are 200 million neurons that constantly communicate with the brain. Thus, the intestine is an organ very closely associated with the nervous system and, in particular, with the central amygdala, area is responsible for the different perception of pain . Oatmeal is also rich in phosphorus , a mineral that promotes good bone and dental health.

Red fruits

Like all fruits and vegetables, red fruits (strawberries, raspberries, blueberries, blackberries, black currants, cherries, etc.) antioxidants . They also differ in that they are rich in flavonoids and anthocyanins. « polyphenols who has anti-inflammatory effect and who will help relieve joint pain ,” says Cindy Luve.

Psyllium blonde © Espice – 123RF

Psyllium

Psyllium is a food that should be preferred only in case of transit disorders. “ It can be found in organic food stores in powder form. (dilute in a large glass of water) or in pharmacies in the form of capsules. Psyllium (preferably blonde) forms a gel with water, which makes the feces heavier and “pushes” them into the intestines in case of constipation. In the case of diarrhea, psyllium absorbs water from the stool. ,” says our specialist. By lining the walls of the intestines, psyllium protects it from inflammation and irritation. In addition, psyllium is rich in fiber , which contributes to a good balance of the intestinal microbiota.

► Recommended daily dose (adult): 10 g diluted in 100 ml of water.

Turmeric

« This is one of the most popular spices. anti-inflammatory – our interlocutor indicates from the very beginning. Due to its richness in curcumin, turmeric is a spice with antioxidant properties. It can be added to savory dishes (soups, curries, etc.), as well as eaten. “golden milk”. This is an antioxidant and anti-inflammatory drink made with coconut milk, turmeric powder, cinnamon, ginger and pepper. Finally, it can be taken as a dietary supplement, but it is best to consult your doctor or pharmacist before starting treatment.

Fatty fish

Fatty fish (salmon, sardines, mackerel, herring, etc.) rich in omega 3 fatty acids with anti-inflammatory effect . “ They are of particular interest to people who, in addition to fibromyalgia, suffer from osteoarthritis or rheumatological disease, as they have a beneficial effect on pain. ,” advises the nutritionist. In addition, oily fish is a good source of vitamin D, a nutrient that helps fight fatigue and muscle weakness, two symptoms of fibromyalgia. “ You can also increase your intake of oily fruits like almonds , then noises and walnuts, as well as in rapeseed, walnut or linseed oil to have a less inflammatory base ,” she continues.

eggs

« Fibromyalgia causes significant chronic fatigue. Hence the interest in increasing their contributions to magnesium , en
fer and vitamin D . In addition, pain has been shown to be more severe with vitamin D deficiency. In addition to oily fish, eggs are also a good source of vitamin D (Editor’s note: 1.88 mcg for approximately 2 eggs, sourced from Ciqual/Anses),” emphasizes the nutritionist- nutritionist.

Foods to Avoid in Fibromyalgia

FODMAPs

FODMAPs are carbohydrates (lactose, fructans, etc.) small in size poorly digestible which are usually degraded in the colon by microbiota bacteria. In the case of dysbacteriosis, they tend to “ferment” if they are poorly digested, which causes bloating, causing bloating leading to pain. “ An idea for people who have irritable bowel syndrome in addition to fibromyalgia is to replace high FODMAP foods with low FODMAP foods pendant 4 6 weeks , it’s time to let the intestines “rest” and restore the intestinal wall. They then need to be re-introduced in small amounts one after the other. We follow a food testing protocol until we find our own tolerance for each FODMAP. recommended by Cindy Luve. 80% of those who follow this diet have a positive effect on the digestive system. “.

Please note that it is extremely important do not radically and in the long term exclude all products containing FODMAP because there is a real danger of deficiencies, especially calcium. “ Before starting a low FODMAP diet, seek support from a healthcare professional trained in this protocol. r,” she insists.

► Foods high in FODMAP are: some dairy products (milk, cottage cheese blanc, fries, etc.), some legumes (lentils, chickpeas, beans, etc.), pasta, bread, some vegetables or fruits (pears, apples, nectarines, asparagus, etc.), industrial and prepared meals (especially in their additives: glutamate (E 621), cysteine), sweet foods based on aspartame, etc.

► Low FODMAP foods , chicory, baby spinach, etc.), certain fruits ( citrus fruits, bananas, kiwi, pineapple, blackberries, blueberries, etc.), low-lactose dairy products (vegetable yogurts), low-lactose cheeses (goat cheese, edam, mozzarella , conte, parmesan, etc.), potatoes, spelled, white rice, quinoa, buckwheat, hard tofu, all types of meat, poultry and fish.

Red meat

« Fibromyalgia is not an inflammatory disease per se. But it may be associated with inflammatory conditions, where inflammatory foods such as red meat or cold cuts contribute to the pain. , specifically clarifies our interlocutor. If you have an inflammatory disease in addition to fibromyalgia, it is advisable reduce your consumption of red meat (beef, lamb…), in sausages, industrial products and processed, with added sugar.” . And replace them with an anti-inflammatory diet that includes white meat, poultry, fish, and eggs.

Thanks to Cindy Louvet, Dietitian Dietitian based in Paris.

8 Ways to Manage Fibromyalgia Symptoms Naturally

Fibromyalgia – what is it? Treatment, symptoms

More than 6 million Americans suffer from fibromyalgia symptoms, 90% of them are women. Scientists still do not know why this disease is more common in women. Some health professionals claim that this is due to reduced levels of serotonin in the brain.

Unfortunately, people with fibromyalgia begin to experience pain, fatigue, depression, and other symptoms even before a diagnosis is made, as is the case with other chronic diseases, including adrenal fatigue, chronic fatigue syndrome, and rheumatoid arthritis. In fact, these diseases have similar symptoms and in some cases can occur at the same time.

Common symptoms of fibromyalgia

The severity of fibromyalgia symptoms depends on the person, sometimes they disappear and reappear. Fibromyalgia is characterized by prolonged, widespread pain in the muscles and connective tissues with no apparent cause.

Research has shown that fibromyalgia can increase pain by affecting how the brain processes pain signals. In addition to pain, fibromyalgia is accompanied by the following symptoms:

• fatigue
• headaches
• memory problems
• sleep disturbance
• cramps in the lower abdomen
• appearance of sensitive areas
• chronic pain
• depression
• alarm
• fibrous mist

Are the symptoms of fibromyalgia chronic? In many cases, yes. And while the pain associated with fibromyalgia is challenging for many, the “fibrous haze” and sleep disturbances further exacerbate this difficult diagnosis. Sleep disturbances often occur, which can include sleep apnea and restless leg syndrome. Lack of sleep contributes to cognitive decline, depression and anxiety.

In addition, patients often experience morning stiffness, numbness and tingling in the extremities, and increased sensitivity to loud noises, bright lights, and temperature. In some patients, fibromyalgia is accompanied by other conditions, including TMJ dysfunction (temporomandibular joint dysfunction), endometriosis, chronic fatigue syndrome, severe headaches, and IBS (irritable bowel syndrome).

Fibromyalgia syndrome, in turn, is a form of fibromyalgia, “when pain and stiffness appear in muscles, ligaments, and tendons throughout the body, and common symptoms such as fatigue, sleep disturbances, mood swings, and cognitive impairment are present.”

Causes of fibromyalgia symptoms

Fibromyalgia is sometimes difficult to diagnose because no specific laboratory tests are currently available. Blood tests and other tests can reveal various diseases, in the case of fibromyalgia, doctors rely on information received from the patient.

As a rule, patients experience extensive pain, including in the muscles, for at least three months. A “sensitivity test” may be performed in which the doctor presses on 18 specific points to determine the level of sensitivity and pain in those areas. Sensitive points include the neck, chest, arms, legs around the knee, waist and area under the buttocks.

Some patients with fibromyalgia may have neuropathy. The study shows that almost half of the patients suffer from small nerve fiber neuropathy. This neuropathic pain occurs when the small nerve fibers that carry various signals from the skin to the brain are damaged. Neuropathic fibromyalgia may be much more common than previously thought.

Fibromyalgia can be related to a number of factors:

• genetics
• allergy to chemical compounds
• Allergy or sensitivity to certain foods
• viruses
• hormonal failure
• indigestion
• fungal overgrowth
• spinal displacement
• neurotransmitter deficiency
• stress
• PTSD

Risk factors for developing fibromyalgia include genetics, female gender, and having rheumatoid arthritis or lupus. In some cases, symptoms begin to appear as a result of severe physiological stress, infection, surgery, or trauma. Sometimes they appear on their own, not caused by any event.

A 2017 study found that patients with fibromyalgia have abnormal brain hypersensitivity, also known as explosive synchronization. Scientists from the University of Michigan (USA) and Pohang University of Science and Technology (South Korea) reported that the hypersensitivity experienced by patients with fibromyalgia may be the result of hypersensitivity or hyperactivity of the brain’s neural networks.

The scientists analyzed the resting electroencephalogram (EEG) (the study records electrical signals from the brain) of 10 women with fibromyalgia to study the well-known state of explosive synchronization within active brain networks. They then tested to see if the explosively synchronized brain network model responded to external interference or electrical stimulation. In this study, external stimuli significantly correlated with chronic pain intensity, and the data confirm that explosively synchronized networks are more sensitive to external influences compared to brains without neural network hypersensitivity. In addition, according to the results of the study, explosive synchronization may be a mechanism for brain hypersensitivity in fibromyalgia. The model of this study is likely to contribute to the future treatment of fibromyalgia. This treatment modality will be able to transform hypersensitive fibromyalgia networks into stable networks using non-invasive brain modulation therapy.

Treatment of symptoms of fibromyalgia

Standard treatment for fibromyalgia includes nonsteroidal anti-inflammatory drugs (NSAIDs), anticonvulsants, pain relievers, and antidepressants. Lyrica (pregabalin) is one of the most popular FDA-approved drugs for treating fibromyalgia. However, prescription drugs do not cure the disease itself, and their use is associated with the risk of serious side effects.

NSAIDs can cause ulcers, bleeding in the stomach and intestines, indigestion, high blood pressure, heart attack, stroke, and even a life-threatening allergic reaction. But inflammation can be treated with safer natural remedies.

Side effects of prescription anticonvulsants include liver failure, kidney stones, ovarian cysts, as well as a significant drop in white blood cells and platelets, aplastic anemia, and problems with cognitive function.

Prescribed antidepressants can cause weight gain, decreased sex drive, increased fatigue, insomnia, blurred vision, agitation, irritability, and anxiety. Some of the possible side effects are similar to the symptoms of fibromyalgia. A number of nutritional supplements can be effective in combating anxiety and depression (see below).

Natural treatment for the symptoms of fibromyalgia includes a healthy diet, lifestyle changes, and medications. Because fibromyalgia can cause chronic pain and fatigue, just like arthritis, some experts advise patients with fibromyalgia to see a rheumatologist. Natural treatments may not cure the disease, but they can relieve symptoms and improve the quality of life for those who suffer from the disease.

Nutrition and treatment for fibromyalgia

A number of clinical studies show that treating the symptoms of fibromyalgia requires a holistic approach that includes appropriate nutrition. A study in Italy showed that some dietary changes combined with nutritional supplements may be effective for patients with fibromyalgia.

This study showed that avoiding gluten can significantly alleviate the symptoms of the disease. This result is somewhat similar to the result of another recent study published in the journal Arthritis research & therapy ”, in which scientists studied the effects of a gluten-free diet on patients with comorbid IBS and fibromyalgia.

In fact, subgroups of this study experienced significant improvements in all symptoms of the disease, as well as improved quality of life.

Of the substances to avoid when treating fibromyalgia, gluten is obviously the key. The scientists from both of the above studies are calling for more research and further study of recommended dietary changes for patients with fibromyalgia.

In addition to cutting out gluten, it’s important to limit your caffeine intake, as it can contribute to insomnia, anxiety, depression, and tremors. Patients may experience these symptoms on a daily basis.

It should be remembered that caffeine is found not only in coffee, tea and Coca-Cola, but also in various energy drinks, some carbonated drinks and even medicines. Currently, the US Food and Drug Administration (FDA) does not require caffeine to be listed in the formulation. This causes difficulties for people who are trying to limit or completely abandon the use of this substance.

Do not abuse chocolate, as some manufacturers add caffeine to it, as well as diet pills or any “invigorating” products.

Avoid artificial sweeteners as much as possible. Many artificial sweeteners on the market today are made from hazardous chemicals and contain compounds that cause cancer, thyroid disease, memory loss, and seizures.

In the fight against the symptoms of fibromyalgia, it is important not to provoke the occurrence of complications and other diseases. To reduce your body’s toxic burden, we recommend eliminating gluten, caffeine, artificial sweeteners, processed foods, and partially hydrogenated oils and trans fats from your diet. Soon you will notice how your well-being and quality of life has changed.

Nutrition for fibromyalgia

Now let’s talk about the products that will be useful in the fight against fibromyalgia. Replace the foods above with pure protein, raw dairy, fermented foods, organic fruits and vegetables, and other healthy foods.

Many patients with fibromyalgia are deficient in a variety of nutrients, including key nutrients such as vitamins B12, C and D, folic acid, and magnesium. The goal is to reduce inflammation and restore the body’s natural defense mechanisms. Small changes in diet can have a significant impact on health.

Foods rich in magnesium: Leafy greens, pumpkin seeds, yogurt, kefir, almonds, and avocados added to your diet will naturally increase magnesium levels in the body. To reduce the pain and discomfort associated with fibromyalgia, try to eat at least three servings of these foods daily.

Foods rich in melatonin: Sleep disturbance is often one of the symptoms of fibromyalgia. In this case, increasing the level of the sleep hormone melatonin can help. Melatonin supplements are generally considered safe, but they can interact with certain medications, including immunosuppressants, birth control pills, anticoagulants, and diabetes medications.

Luckily, there are many foods that can help you get the melatonin you need! Melatonin-rich foods include:

• sour cherries and cherry juice
• walnuts
• mustard seeds
• rice
• ginger
• barley
• asparagus
• tomatoes
• fresh mint
• bananas
• red wine

Research shows that zinc, magnesium, and folic acid deficiencies are associated with lower melatonin levels. For this reason, it is so important for fibromyalgia to eat a varied and nutritious diet.

Foods rich in tryptophan: Tryptophan is needed by the body to produce serotonin, which is associated with sound sleep. People often think of turkey when they talk about tryptophan, but it’s not the only food that contains it. Nuts, wild fish, organic dairy, free-range chicken, sprouted grains, and sesame seeds are also high in tryptophan and may help improve sleep quality.

Coconut Oil: Replace unhealthy fats with coconut oil. Three or four tablespoons of oil per day will help reduce joint pain, balance hormone levels, improve memory and brain function in general.

Fermented Foods and Drinks: Kombucha (Kombucha) and other fermented foods help maintain a healthy gut microflora. Since many fibromyalgia patients also suffer from IBS, these foods can make a big difference in how you feel. Sauerkraut and kefir are able to cope with fibrous fog and pain.

Wild Fish: Salmon and tuna are rich sources of omega-3 fatty acids and other important vitamins and minerals. For patients with fibromyalgia and diseases associated with joint damage, wild fish and fish oil are a must. In fact, omega-3 supplements can reduce stiffness, joint pain, depression, and improve brain function.

Turmeric: Add freshly ground turmeric (or curcumin) to your favorite meal. Curcumin is an active ingredient known for its antioxidant and anti-inflammatory effects. For better absorption, turmeric should be consumed in combination with black pepper.

Ginger: This spice has been proven to be anti-inflammatory and can reduce pain. In a randomized, double-blind, placebo-controlled study conducted in Miami, USA, volunteers who received ginger experienced a reduction in knee pain compared to patients who took acetaminophen.

The ginger extract group was more likely to complain of intestinal upset, but the acetaminophen group experienced mild intestinal discomfort. We recommend adding fresh ginger to salad dressings, marinades, and various sauces.

Natural Treatments for Fibromyalgia

Unfortunately, there is no magic pill that will get rid of the symptoms of fibromyalgia, so, as Mark J. Pellegrino, MD at the American Clinic Ohio Pain and Rehabilitation Specialists , says, “It is important to find a balanced approach.”

Healthy eating, lifestyle, and supplementation are an important part of managing the symptoms of fibromyalgia.

Here are the most effective “assistants” in the fight against this disease:

Acetyl-L-carnitine (1500 mg daily): A small randomized trial examined the effects of L-carnitine and prescription duloxetine (Cymbalt) in 65 women with fibromyalgia. Both substances resulted in clinical improvements. However, a study has shown that acetyl-L-carnitine also helps manage depression, pain, and improve the quality of life of patients with fibromyalgia.

Magnesium (500 mg per day): As mentioned above, magnesium deficiency is often associated with fibromyalgia. Increasing magnesium levels will help to help reduce pain and soreness. Moreover, this mineral gives energy, reduces anxiety and fights depression.

Fish oil (1,000 mg daily): Fish oil replaces omega-6 fatty acids in the brain with more beneficial omega-3s. It is one of the richest sources of omega-3 fatty acids and can help manage depression, anxiety, and stimulate the brain.

Turmeric and black pepper (1,000 mg per day): We have already mentioned that turmeric should be consumed with black pepper. Fortunately, there are high quality nutritional supplements available on the market that contain both of these ingredients. A study published in Clinical Nutrition found that supplements containing curcuminoids and piperine had a significant effect on inflammation and oxidative status.

Vitamin D3 (5,000 IU per day): Vitamin D deficiency is in some cases associated with chronic pain. One small study found that the control group, supplemented with vitamin D, experienced a reduction in pain. Scientists believe that larger studies will confirm the results.

Rhodiola and ashwagandha (500-1,000 mg per day): Anxiety, fatigue, stress and hormonal imbalance are common in patients with fibromyalgia. Together, these two adaptogens will help the body resist stress.

5-HTP/5-HTP (50 mg 1-3 times a day): 5-HTP may improve sleep quality while relieving pain. This is due to the maintenance of optimal levels of serotonin in the brain. The body makes this substance from tryptophan, but it is not found in tryptophan-rich foods. Need to take nutritional supplements.

According to a small placebo-controlled study of the effect of 5-HTP on fibromyalgia, nutritional supplements may be able to influence the symptoms of this disease. Dietary supplements with 5-NTR, based on the seeds of Griffonia prostifolia ( Griffonia simplicifolia ) are completely safe in most cases.

Lifestyle changes for fibromyalgia

Lifestyle changes to relieve the symptoms of fibromyalgia should not be underestimated. Non-medical interventions, such as healthy eating and nutritional supplements, are sometimes sufficient to manage symptoms. Chiropractic, stress reduction, regular exercise, acupuncture and massage may be helpful.

Regular exercise: For many people during a fibromyalgia flare-up, physical activity may seem the least appropriate. This is understandable given the pain and fatigue. However, regular moderate activity such as walking, swimming, cycling, yoga, and Pilates can help relieve stress and pain.

A study published in Archives of physical medicine & rehabilitation found a strong relationship between physical condition and fibromyalgia. Being physically fit reduces the likelihood of severe symptoms in women.

Yoga: An 8-week study on the effects of yoga on pain found that 75 minutes of yoga twice a week reduced pain. In addition, yoga changed the overall level of cortisol in women and made them more attentive.

Acupuncture: For over 2,500 years, acupuncture (acupuncture) has been used to relieve pain, tension and other ailments. A small study has shown that acupuncture is a proven safe and effective method for rapid pain relief in patients with fibromyalgia.

Scientists believe that acupuncture helps by restoring optimal balance, relieving pain with opioid peptides released during the session. Many believe that this is the body’s natural response to pain. When systems are out of balance, energy doesn’t flow properly. This is where acupuncture can help.

Massage: Regular massage sessions lower the heart rate, reduce pain, make joints more mobile, fight anxiety and depression. Experts recommend visiting a massage parlor once a week.

Manual Lymphatic Drainage : A small study published in the Journal of manipulative & physiological therapeutics found that manual lymphatic drainage promotes lymph movement, elimination of toxins and harmful substances in patients with fibromyalgia.

Detoxification promotes recovery and relief from many of the symptoms associated with fibromyalgia.

Essential oils: Essential oils are effective in treating a wide range of illnesses and symptoms, including stress and pain. Helichrysum essential oil is known to improve blood circulation, maintain the condition of nerve tissues and reduce muscle pain. To do this, mix it with coconut oil and rub it on the areas that bother you.

Lavender oil is known for its ability to fight emotional stress, insomnia and anxiety. Use it in homemade body scrubs to soothe pain, or in a bedroom diffuser to improve sleep quality.

Moist heat: Moist heat promotes blood flow to affected areas, relieving pain. A warm bath with a few drops of essential oils, a shower, or a hot, damp towel applied to the affected area can help relieve symptoms.

A little sunshine (!): Experts recommend spending at least 10-20 minutes in the sun a day to maintain optimal levels of vitamin D in the body.