How can fibromyalgia patients lose weight effectively. What are the main challenges of weight loss with fibromyalgia. Which dietary changes can help manage fibromyalgia symptoms and promote weight loss. How can exercise be adapted for those with chronic pain and fatigue. What lifestyle modifications support weight management in fibromyalgia sufferers.

Understanding the Weight Loss Challenges for Fibromyalgia Patients

Fibromyalgia presents unique obstacles for those aiming to lose weight. The chronic pain, fatigue, and array of symptoms associated with this condition can make traditional weight loss approaches feel impossible. Many fibromyalgia sufferers find themselves caught in a frustrating cycle where their symptoms hinder weight loss efforts, while excess weight exacerbates their fibromyalgia symptoms.

Why is weight loss particularly challenging for those with fibromyalgia? The condition affects several key factors:

• Chronic pain limits physical activity and exercise tolerance
• Fatigue reduces energy for meal planning and preparation
• Sleep disturbances impact metabolism and hunger hormones
• Medications may contribute to weight gain as a side effect
• Stress and mood changes can trigger emotional eating

Despite these hurdles, weight loss is possible and can significantly improve quality of life for fibromyalgia patients. The key lies in adopting strategies tailored to the unique needs of those living with chronic pain and fatigue.

Nutrition Strategies for Fibromyalgia Weight Loss

Dietary changes play a crucial role in managing fibromyalgia symptoms and supporting weight loss efforts. Rather than focusing on restrictive calorie counting, which can increase stress and deprivation, consider these nutrition strategies:

Anti-Inflammatory Diet Approach

An anti-inflammatory diet can help reduce pain and inflammation associated with fibromyalgia while supporting weight loss. This approach emphasizes:

• Omega-3 rich foods like fatty fish, walnuts, and flaxseeds
• Colorful fruits and vegetables high in antioxidants
• Whole grains and legumes for fiber and sustained energy
• Lean proteins to support muscle health
• Healthy fats from sources like avocados and olive oil

Can an anti-inflammatory diet help with fibromyalgia pain? Research suggests that reducing inflammation through diet may help alleviate some fibromyalgia symptoms, including pain and fatigue. By focusing on nutrient-dense, anti-inflammatory foods, patients may experience improved energy levels and reduced discomfort, making it easier to engage in physical activity and support weight loss efforts.

Balanced Macronutrients for Stable Energy

Balancing macronutrients (proteins, carbohydrates, and fats) in each meal can help stabilize blood sugar levels and provide sustained energy throughout the day. This approach can be particularly beneficial for fibromyalgia patients who struggle with fatigue and energy crashes.

How can macronutrient balance support weight loss in fibromyalgia patients? By maintaining stable blood sugar levels, balanced meals can help reduce cravings, prevent overeating, and support consistent energy levels. This stability can make it easier to adhere to a healthy eating plan and engage in regular physical activity, both crucial factors in successful weight management.

Adapting Exercise for Fibromyalgia and Weight Loss

Exercise is a double-edged sword for many fibromyalgia sufferers. While physical activity is crucial for weight loss and overall health, it can also trigger pain flares if not approached carefully. The key is to find a balance that allows for movement without exacerbating symptoms.

Low-Impact Cardiovascular Activities

Low-impact cardio exercises can provide the benefits of aerobic activity without putting excessive stress on joints and muscles. Some effective options include:

• Swimming or water aerobics
• Stationary cycling
• Elliptical machines
• Gentle walking
• Tai Chi

How often should fibromyalgia patients engage in cardiovascular exercise? Start with short sessions of 5-10 minutes, 2-3 times per week, and gradually increase duration and frequency as tolerated. The goal is to find a level of activity that provides benefits without triggering symptom flares.

Gentle Strength Training

Incorporating gentle strength training can help build muscle mass, boost metabolism, and improve overall function. Consider these approaches:

• Bodyweight exercises with modifications
• Resistance band workouts
• Light dumbbells or kettlebells
• Pilates-inspired movements

Why is strength training important for fibromyalgia patients trying to lose weight? Building lean muscle mass can increase resting metabolic rate, making it easier to maintain a calorie deficit for weight loss. Additionally, stronger muscles can help support joints and improve overall function, potentially reducing pain and fatigue in daily activities.

Managing Stress and Sleep for Effective Weight Loss

Stress and sleep disturbances are common challenges for fibromyalgia patients that can significantly impact weight loss efforts. Addressing these factors is crucial for successful long-term weight management.

Stress Reduction Techniques

Chronic stress can contribute to weight gain and make it harder to lose weight, particularly in the abdominal area. Implementing stress reduction techniques can support overall health and weight loss goals:

• Mindfulness meditation
• Deep breathing exercises
• Progressive muscle relaxation
• Gentle yoga or stretching
• Journaling or creative expression

How does stress reduction support weight loss in fibromyalgia patients? Lowering stress levels can help reduce cortisol, a hormone associated with abdominal fat storage. Additionally, managing stress can improve sleep quality, reduce pain perception, and make it easier to stick to healthy eating and exercise habits.

Improving Sleep Quality

Poor sleep is a common complaint among fibromyalgia sufferers and can hinder weight loss efforts. Focusing on sleep hygiene can lead to significant improvements:

• Establishing a consistent sleep schedule
• Creating a relaxing bedtime routine
• Optimizing the sleep environment (cool, dark, quiet)
• Limiting screen time before bed
• Avoiding caffeine and large meals close to bedtime

What impact does improved sleep have on weight loss for fibromyalgia patients? Better sleep can help regulate hunger hormones, reduce cravings for high-calorie foods, and improve energy levels for daytime activities. Additionally, adequate sleep is crucial for muscle recovery and pain management, supporting overall weight loss efforts.

Medication Considerations for Weight Management in Fibromyalgia

Some medications commonly prescribed for fibromyalgia can impact weight, either promoting weight gain or making weight loss more challenging. It’s important to work closely with healthcare providers to find the right balance between symptom management and weight loss goals.

Reviewing Medication Side Effects

Certain medications used to treat fibromyalgia symptoms may contribute to weight gain or hinder weight loss efforts. These may include:

• Some antidepressants
• Certain anti-seizure medications
• Pregabalin and gabapentin
• Some pain medications

Is it possible to lose weight while on fibromyalgia medications? While some medications can make weight loss more challenging, it is still possible to lose weight through a combination of dietary changes, exercise, and lifestyle modifications. In some cases, healthcare providers may be able to adjust medications or explore alternative treatments that have less impact on weight.

Exploring Alternative Treatments

For some patients, exploring alternative or complementary treatments may help reduce reliance on weight-affecting medications. Options to discuss with healthcare providers might include:

• Acupuncture
• Cognitive-behavioral therapy
• Biofeedback
• Herbal supplements (with caution and medical supervision)
• Physical therapy or chiropractic care

How can alternative treatments support weight loss efforts in fibromyalgia patients? By potentially reducing pain and improving overall function, alternative treatments may help patients rely less on medications that contribute to weight gain. Additionally, some of these approaches may directly support weight loss by reducing stress, improving sleep, and increasing physical activity tolerance.

Building a Supportive Environment for Weight Loss Success

Creating a supportive environment is crucial for long-term weight loss success, especially for those managing the challenges of fibromyalgia. This involves both physical and emotional aspects of one’s surroundings.

Developing a Support Network

Having a strong support network can make a significant difference in achieving and maintaining weight loss goals. Consider these strategies:

• Joining fibromyalgia support groups (in-person or online)
• Connecting with a weight loss buddy who understands chronic pain
• Working with a registered dietitian experienced in fibromyalgia
• Seeking support from family and friends
• Considering professional counseling for emotional support

How does a support network contribute to weight loss success in fibromyalgia patients? A strong support system can provide motivation, accountability, and understanding during challenging times. It can also offer practical tips, emotional support, and a sense of community, all of which are crucial for long-term success in managing both fibromyalgia and weight loss goals.

Creating a Health-Promoting Home Environment

The home environment plays a significant role in supporting or hindering weight loss efforts. Consider these modifications:

• Stocking the kitchen with healthy, easy-to-prepare foods
• Setting up a dedicated space for gentle exercises or stretching
• Removing or limiting trigger foods that promote overeating
• Creating a relaxing sleep environment
• Incorporating stress-reducing elements like plants or calming decor

What impact does the home environment have on weight loss for fibromyalgia sufferers? A supportive home environment can make it easier to make healthy choices consistently, even on days when symptoms are more severe. By reducing barriers to healthy eating and physical activity, and promoting stress reduction and good sleep hygiene, the home can become a powerful tool in achieving weight loss goals.

Tracking Progress and Celebrating Non-Scale Victories

For fibromyalgia patients, focusing solely on the number on the scale can be discouraging and may not accurately reflect overall health improvements. Adopting a more holistic approach to tracking progress can provide motivation and a more accurate picture of success.

Alternative Measures of Progress

Consider tracking these non-scale measures of progress:

• Changes in pain levels or frequency of flare-ups
• Improvements in energy and fatigue
• Increased ability to perform daily activities
• Better sleep quality and duration
• Improvements in mood and mental clarity
• Changes in clothing fit or body measurements
• Increased strength or flexibility

Why are non-scale victories important for fibromyalgia patients trying to lose weight? Focusing on these broader health improvements can provide motivation and reinforce the positive impact of lifestyle changes, even when weight loss may be slow or inconsistent. This approach acknowledges the complex nature of fibromyalgia and celebrates progress in managing both weight and symptoms.

Setting Realistic Goals and Expectations

Setting appropriate goals is crucial for maintaining motivation and avoiding frustration. Consider these approaches:

• Focus on small, achievable goals rather than dramatic weight loss
• Set process-oriented goals (e.g., eating vegetables with every meal) rather than outcome-oriented goals
• Adjust expectations to account for fibromyalgia flare-ups and setbacks
• Celebrate consistency and effort rather than perfection
• Regularly reassess and adjust goals based on current health status

How can setting realistic goals support long-term weight loss success in fibromyalgia patients? By focusing on achievable, health-promoting goals rather than rapid weight loss, patients can build sustainable habits that support both weight management and symptom improvement. This approach acknowledges the unique challenges of fibromyalgia and promotes a more compassionate, long-term perspective on health and wellness.

In conclusion, while weight loss with fibromyalgia presents unique challenges, it is achievable with the right approach. By focusing on anti-inflammatory nutrition, adapted exercise, stress management, and overall lifestyle improvements, fibromyalgia sufferers can work towards their weight loss goals while also managing their symptoms. Remember that progress may be slow and non-linear, but every small step towards better health is a victory worth celebrating.

How to Lose Weight with Fibromyalgia and Fatigue? — Cocolime Fitness

Fibromyalgia weight loss. What makes it so challenging?

Fibromyalgia sufferers deal with so much every single day that often goes unnoticed by others. Not only do they experience chronic muscle pain most of the time, but they also deal with a large array of many other symptoms, making losing weight and getting into a consistent exercise routine very challenging. I understand this struggle, as someone who was diagnosed with fibromyalgia and chronic fatigue syndrome back in 2015.

As a teenager I had always been a bit bigger than my sisters and friends and quickly developed an inferiority complex. Back then it wasn’t cool to be curvy and I just wasn’t having it. I quickly became very concerned with how I looked, as most young girls are, and wanted to find any means possible to lose the extra weight fast! Before I even knew it I had become completely obsessed with the subject. I took a job at a local gym and would spend my down time reading every single fitness magazine I could get my hands on (long before the days of instagram and YouTube- I am so dating myself here). I started extreme dieting and working out like crazy! And anytime a new fad diet or workout program would come out, I was the first to sign up.

All of the ultra-low-carb diets, the paleo diet, and the high carb vegan diet were on my list, just to name a few. I did P90x, TRX, and TURBO Fire consistently along with hitting the gym whenever I could. Every article I had ever read said the best way to really lose weight was to, “just push yourself hard and restrict your calories.”

As the years went on I noticed it got harder and harder for me make any significant improvements at losing extra weight, especially belly fat, despite all of the training and dieting I had been doing for years. No matter what I did, I stayed the same and that loose, giggly belly fat started to get worse. At the time I had no clue that these very methods I had been using to lose weight were the very things preventing me from doing so. As I continued this obsession I took more and more jobs teaching fitness and I eventually became certified as a group fitness instructor and later as a personal trainer. I absolutely loved what I was doing, and my mental health had never been better, but physically my body started to fade and I began to feel terrible. I started to develop a lot of fatigue and before and after a workout class I would just collapse on my couch. During aerobic exercise classes my legs in particular would feel so heavy that I couldn’t do many of the higher intensity moves I was supposed to teach. Over time my quality of life started to get worse. Not only had my fatigue increased, but chronic pain started to settle in. Everything started to ache! It started in my knees and ankles and then quickly moved to my hips, forearms, neck, upper back and jaw. I definitely could no longer teach and soon mostly all the physical activity that I had loved to do before just became too draining for me. My entire life style was changing right before my eyes. But what I didn’t realize then was that out of those challenges something great would occur. I would learn not only how to have less pain long term, but I would discover a new, feel good way to exercise that I could sustain forever. I also made many dietary changes that I thought were difficult at first, but the results kept me motivated as I observed losing the excess weight I always wanted to, especially in the upper belly, and I was quickly approaching my happy, healthy weight where I looked and felt me best with way less effort than before. Are you curious yet? Here is what I discovered. 

Simple changes that will help you to lose weight even if you have Fibromyalgia or Fatigue:

I know you have probably read all of the traditional methods for losing weight, but for those dealing with Fibromyalgia and fatigue, extra steps may need to be taken. So here are a few of my most effective tips I have tried for myself and my followers that can help you to lose weight more easily without dieting if you dealing with these conditions:

1. One of the hardest aspects of a new diet is having to focus on caloric restriction, am I right? After only just a couple of days we start to miss those “no-no” foods we told ourselves we couldn’t have anymore and before we know it food cravings start to set in big time. For most of us that leads to feeling deprived and just adds to our already high level of daily stress, which in itself can have its own negative effect of causing us to retain more belly fat due to a chronic increase in our cortisol levels. Eating too little too often can mess with our blood sugar levels making us feel lightheaded and fatigued, and it can ultimately cause our bodies to lose muscle over time. This is counterproductive because we need muscles for a strong metabolism. And when we go back to eating a normal amount again, weight gain happens, sometimes at an even faster rate than it did prior to our diet. So, instead of going to any extreme measures or getting back into the vicious cycle of counting calories, why not try something way more fun and effective long term? A great fist step is to start being more aware of what and how much you are eating. This means practicing portion control and eating a colorful, well balanced diet for at least 80% of your day. This will help to fill your body up with satisfying, fiber rich, nourishing foods that make you feel energized and that also won’t leave you hungry afterwards. You will naturally want to eat a little less without even thinking about it and because of this you will have some room for a few yummy treats at the end of your day if you still like.

2. But you may wonder, “how do I know what is the healthiest diet for chronic pain conditions?” This is where things can get confusing, since there is so much conflicting advice out there about what is considered the best diet for fibromyalgia and fatigue. Some say a low-carbohydrate diet is best with a focus on foods like red meat and olive oil. Others say an all plant based diet is best with a focus on foods like whole grains and fruits. So how do you know what is best for you? In my experience I have seen that not all foods are beneficial for all people and we all react to foods in different ways. So an important step to finding out what is best for you is to first test out the foods you like to eat and see how they make you feel. A good way to do this is to keep a simple daily food diary. I know what you’re thinking, “there is no way I’m going to be diligent at that. I have too many other things to deal with, right?” I promise it doesn’t need to be detailed or complicated to be effective. You just need a quick place you can jot down how you feel after something you ate that didn’t settle well with you. It could be on a notes app on your smartphone or in a small notebook you keep close by where you eat. I like to keep mine on my fridge with one of those little magnetic note pads. The key is to getting it right is that whenever you notice a certain food doesn’t make you feel well in any way, like maybe burning skin, fatigue, headaches, dizziness, etc., write it on the list. The next time you come back to try that food again see if you get the same reactions. If it happens a third time you most likely have a food intolerance to that particular food. If so it is recommend that for a few months you try to avoid that food and then slowly start introducing it back into your diet in rotation later on. Food sensitivities are very common these days but they must be addressed if you want to lose weight. If you would like more details about how to test yourself for a food intolerance at home that is a bit more accurate, I talk about it in my 90 Day fitness & wellness program here. Once you have made these dietary changes you are ready to start planning out what your specific, healthy diet should be. If you still aren’t sure where to start, a wonderful plan to is follow an anti-inflammatory diet, like the mediterranean diet, but continuing to steer clear of any of those food intolerances you might have for a while. Try to limit foods that are low on fiber, like white bread and white rice. These foods aren’t bad in an of themselves, but need to be controlled when you are trying to lose weight because they can mess with your blood sugar and spike your cortisol, ultimately making you more hungry. Try to also limit processed foods and hydrogenated vegetable oils because these foods are very inflammatory for the body which can increase pain levels.

3. Now that you know what is the best food for you to eat, another important step that can have a huge impact on your weight loss is exercise. But may ask, “what is the best type of exercise for me to do for chronic pain and fatigue that will actually gets me results, but that won’t make me crash afterwards?” From personal experience I can honestly say I understand how confusing, overwhelming and discouraging this can be to answer because it seems that there just isn’t much out there that can address both of these concerns equally. For example when you try workouts that are designed to prevent you from being in pain after, are you often left frustrated because they just are not challenging enough to get you the results you want, but then when you switch to trying workouts that are designed to get you the results you want, are you often left with so much pain and fatigue afterwards that you can not continue with them long enough to see any real changes? This is the dilemma. So what do we do? Here are a few of my tried and tested tips that definitely can help you with this problem. 1. When choosing what workouts to do always make sure they are moderate to lower intensity and that they are low-impact activities. Don’t be tempted by the fitness gurus on YouTube saying that you need to do high intensity, and or high impact training to lose that excess fat or see any real results because that simply isn’t true. For many people this type of activity can even result in more weight gain and definitely more fatigue and pain when done long term. I have a whole blog about that here if you would like to learn why this can be so harmful to many, especially if you have a chronic illness like fibromyalgia. 2. Incorporate much more gentle exercises like stretching into your daily routine. I used to think that this was a waste of my precious time when exercising, but I cannot stress enough just how beneficial this activity is when done often. Stretching can help you to not only lessen some of your pain and fatigue but it will also help you to perform every cardio or toning exercise you do with better form, resulting in less pain after your workouts and getting you way faster results! Form is everything. 3. Incorporate resistance training into your workout program at least 3 days a week to help amp your metabolism and burn more calories while you are at rest. But start off slow, even if you used to be an avid exerciser, and don’t push too hard, too fast. The best way to prevent pain is to start with body weight exercises only and slowly add in light weights over time when you are no longer feeling challenged or in pain after a routine. 4. Add in very light cardio activities at least 1 day a week and be sure to start very gently. I know the temptation is to push ourselves when we hear that upbeat, pumping music or see our instructors doing so, but you must resist this urge in the beginning because it most likely will make you crash for days after, even if you are feeling pretty good while doing it. Again always keep it low-impact and low to moderate in intensity. If you are not sure where to find these you’re in the right place! My Cocolime Fitness workouts are all designed with this criteria in mind and bonus, there are even monthly schedules for you to follow and a 90 day program designed to take all of the guess work out for you, so you never need to decide what to do each day. If you haven’t tried them yet I strongly encourage you to do one or two today. It might sound a bit weird, but after 8 years I still only workout to myself every single day because it just is the perfect sweet spot for me. I love the variety, the fun music and the gentle, yet challenging moves. I get really good results without even feeling like I am working out that hard and I never crash from doing them. Plus 1000’s of other Fibromyalgia and fatigue sufferers like myself have experienced similar results with my workouts. If you would like to read about some of them click here.

4. Try to find ways to get more quality sleep. I know you have heard this before and are probably rolling your eyes at me right now because, let’s face it, when you have Fibromyalgia lack of sleep just seems to come with the territory and there just isn’t much that seems to help it improve either. That is why I feel that poor sleep is probably one of the worst symptoms of Fibro because when you can’t get rest you can’t recover. So what can you realistically do to improve it? One thing I have tried recently, get ready for it and please don’t shoot the messenger, is trying to eliminate caffeine. So if you’re still with me and haven’t thrown your coffee cup at the screen right now let me explain why I did so. First off I have to make it clear that I am not knocking the stuff, I mean as someone who has pretty much been addicted to coffee, i.e. caffeine, since I was about 10 years old, I completely understand the negative feelings that well up from even the thought of having to give it up. It was what helped me to get out of bed each day, put my clothes on and get some tiny amount of work done. I needed it, or so I thought. But the reason I chose to give it up for now is because I have been told by so many doctors and read so many legit articles that show how damaging caffeine can be for those dealing with things like Chronic Fatigue, Adrenal Fatigue and or Fibromyalgia. I won’t go into all of the details for you in this blog but it has been shown that our adrenal glands or some other gland in our endocrine system controlling or connected to our adrenal glands are not quite firing on all cylinders. One of the worst things we can do in this situation is to add substances to our diet that force our adrenals to work even harder than they already are struggling to do, and would you believe it, one of the worst culprits for this is not alcohol or sugar, it is actually caffeine. But let me leave you with some hope here. I thought I would be absolutely miserable, you might think the same, but when I chose to finally cut it out of my diet, would you believe it, I felt a little bit better every day! Each day I would wake up feeling exhausted as usual, but over the course of 9-10 days, as the caffeine left my system, I noticed I no longer experienced the highs and lows that I had before. I was way less irritated and anxious and I could sleep just a little bit deeper than before. And you know the weirdest and most surprising thing I noticed, I didn’t get a caffeine headache for even one day! Can you believe it? My theory is that when you eliminate something that is damaging to your body it thanks you very quickly in surprising ways. Now don’t get me wrong I still adore coffee and to help me get through I do drink a cup of decaf every morning and I love it. I know traditional decaf blends are not so good for you because of how they process them but in Costa Rica where I live that is pretty much all you can find. So instead of going crazy and depriving myself I take what I can get and whenever I go home to the United States I pick myself up some super tasty “cold water pressed, organic decaf dark roast” and I am even happier. So why not view it as a two week challenge for yourself and give it up with me? It can’t hurt and if you don’t see any changes, go back to the good stuff. You may be one of the fortunate ones who doesn’t get affected.

I hope you enjoyed learning these tips and I genuinely hope they serve you well. If you would like to talk to me personally about any questions you have regarding my workouts or programs I would be more than happy to help. I hope you have a lovely, pain free day.

Suzanne W.

Suzanne WickremasingheAugust 24, 2022fibromyalgia, fibromyalgia exercise, lose weight with fibromyalgia, lose weight with fatigue, fibromyalgia weight losss, fibromyalgia weight loss1 Comment

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Fibromyalgia Diet: 10 Tasty Recipes

Fibromyalgia is a chronic condition that’s characterized by widespread muscle pain. Due to chronic pain, many people with fibromyalgia also have sleep disorders, chronic fatigue, and depression (1).

The cause of fibromyalgia isn’t yet known, and the condition cannot be cured. People with fibromyalgia must manage their symptoms through medical treatment and lifestyle changes (1).

One way to help symptoms is by following a certain diet.

Though little research has been done, some evidence points to certain dietary approaches that may help manage fibromyalgia symptoms. These include (2):

• Low calorie diets. Weight loss may help with fibromyalgia symptoms, so a low calorie diet may be a good approach.
• Vegetarian diets. These diets are rich in anti-inflammatory fruits, vegetables, nuts, and legumes. The strongest evidence is for raw vegetarian diets.
• Low FODMAP diets. FODMAPS are types of carbs that some people can’t digest. Low FODMAP diets exclude most dairy products, grains, fruits, and vegetables. It’s a very restrictive, highly anti-inflammatory way of eating.

A diet high in anti-inflammatory foods may also help manage fibromyalgia symptoms, as chronic inflammation is one of the suspected causes of the disease (3).

Regardless, this disease and its symptoms are highly individualized. Different diets may work better or worse depending on the individual.

You may benefit from working with a registered dietitian if you’re following a more complex eating pattern, such as a raw vegetarian or low FODMAP diet, to manage your fibromyalgia symptoms.

Foods to include

Types of foods that are typically part of dietary approaches for fibromyalgia include (2):

• Low calorie: low calorie, high protein, high fiber, or filling foods like fruits, vegetables, lean proteins, and whole grains
• Vegetarian: fruits, vegetables, legumes, nuts, and seeds; some vegetarians may include eggs or dairy products while raw vegetarians eat only uncooked plant foods
• Low FODMAP: only foods that are low in FODMAPs, including most meats, rice, some fruits and vegetables, and limited dairy products

You should also add a variety of anti-inflammatory foods that fit into your preferred eating pattern, as they may help alleviate symptoms. Examples of anti-inflammatory foods include (4, 5):

• Protein: salmon, eggs, chickpeas, Greek yogurt
• Fruits: bananas, oranges, apples, grapes, blueberries, strawberries, blackberries, tomatoes, avocado
• Vegetables: spinach, kale, zucchini, cauliflower, broccoli, cabbage, bell peppers, cucumber, carrots
• Carbs: sweet potatoes, brown rice, honey
• Fats: olive oil, coconut oil
• Herbs and spices: turmeric, ginger, cinnamon, rosemary, garlic, cloves

Note that some of these foods, such as honey and chickpeas, are higher in FODMAPs. As such, avoid them if you’re strictly following a low FODMAP diet.

Foods to avoid

On the other hand, foods that are typically avoided in the dietary approaches to fibromyalgia are (2):

• Low calorie. Exclude empty calories like chips, cookies, cakes, ice cream, sugary drinks, added sugars, and added fats.
• Vegetarian. All vegetarians exclude meat from their diet. However, raw vegetarians will also exclude cooked foods.
• Low FODMAP. On the low FODMAP diet, you need to exclude all foods that are high in FODMAPs. This includes wheat, dairy products, beans, garlic, and onions.
• Anti-inflammatory. To decrease inflammation you should also avoid pro-inflammatory foods, which include highly processed foods, refined carbs, fast food, and processed vegetable oils like soybean oil or corn oil (6).

Summary

Fibromyalgia is a chronic condition characterized by muscle pain. Some dietary approaches may help manage its symptoms, including anti-inflammatory, low calorie, raw vegetarian, or low FODMAP diets.

The following recipes are appropriate for various dietary approaches to fibromyalgia, and they all contain anti-inflammatory ingredients like fruits, vegetables, herbs, and spices.

1. Shakshuka for one (vegetarian, low FODMAP)

Shakshuka is a North African dish made by simmering eggs in tomato sauce. However, this take includes some healthy, anti-inflammatory additions like spinach and fresh parsley (4).

At only 286 calories per serving, it’s also an ideal meal for anyone following a low calorie diet to help manage their fibromyalgia.

It’s likewise appropriate for anyone following a lacto-ovo-vegetarian diet, which includes eggs and dairy products.

Simply swap the onions and garlic for garlic- and/or shallot-infused olive oil to make it FODMAP-free.

Get the recipe here.

2. Mango turmeric overnight oats (vegetarian)

This easy breakfast dish is appropriate for raw vegetarian diets, as you don’t have to cook it. Instead, the oats soften overnight by soaking in coconut milk, resulting in a creamy and smooth texture.

Additionally, this recipe contains several anti-inflammatory ingredients like ginger, cinnamon, turmeric, and honey (7, 8).

Get the recipe here.

3. Watermelon, mint, and grilled cheese salad (vegetarian)

This flavorful salad makes a great summer meal. With 484 calories in a generous serving, it can be part of a carefully planned low calorie diet.

It’s also appropriate for lacto-vegetarian diets, which include dairy products.

Finally, the salad is rich in vitamin C — a potent anti-inflammatory antioxidant — from the watermelon (9).

Get the recipe here.

4. Wild blueberry cauliflower smoothie (vegetarian)

Smoothies are a perfect on-the-go meal solution, and this vegan smoothie is compatible with a raw vegetarian diet for fibromyalgia. Because it contains only 340 calories per serving, it’s also an appropriate meal for low calorie diets.

It contains blueberries, strawberries, and purple cauliflower, which are all rich sources of anthocyanins — antioxidant pigments that give these fruits and vegetables their bright colors (10).

Anthocyanins are also highly anti-inflammatory, with one study showing they improved sleep quality in people with fibromyalgia. However, more research is needed (10).

Get the recipe here.

5. Mediterranean vegetable salad with prunes and fruit dressing (vegetarian)

This vegan salad recipe is loaded with anti-inflammatory ingredients like prunes and beets (10).

With a few simple tweaks, like opting to not cook down the prune juice and swapping out the edamame for nuts like walnuts or pecans, you can make this a raw vegan recipe.

Additionally, this entrée salad contains only 450 calories in a large portion — making it a good fit for a low calorie diet.

Get the recipe here.

6. Fresh spring rolls (vegetarian, low FODMAP)

These low FODMAP spring rolls are loaded with vegetables and are naturally low in calories — containing only 240 calories in a 3-roll serving.

They’re also full of a variety of antioxidants from colorful vegetables like carrots, zucchini, bell pepper, and red cabbage (11).

For an extra dose of protein, you can add tofu or cooked shrimp.

Get the recipe here.

7. Chocolate mint quinoa breakfast bowl (vegetarian, low FODMAP)

This indulgent breakfast recipe is loaded with antioxidants from anti-inflammatory berries, dark chocolate, and pumpkin seeds (11, 12).

At 490 calories per serving, it’s a bit high in calories for breakfast on a low calorie diet. However, you could easily include a smaller portion of this breakfast bowl or split it into two meals.

It’s also vegetarian and low in FODMAPs, making it ideal for people with fibromyalgia.

Get the recipe here.

8. Trail mix (vegetarian, low FODMAP)

This quick and easy trail mix recipe is a perfect vegetarian and low FODMAP grab-and-go snack. It can fit into a low calorie diet as well, as it only contains 140 calories per serving.

It contains antioxidant-rich pecans, pumpkin seeds, bananas, and dark chocolate — which may help decrease chronic inflammation (11, 12).

Get the recipe here.

9. Sprouted rice salad (vegetarian, low FODMAP)

This salad can be eaten warm or cold, so it’s a great vegetarian and low FODMAP dinner or lunch option. It also contains only 280 calories per serving, making it a good choice for low calorie diets as well.

It’s rich in anti-inflammatory antioxidants from pomegranate, including vitamin C (9, 11).

Get the recipe here.

10. Low carb chicken salad on zucchini chips (low FODMAP)

This low FODMAP chicken salad can easily be made vegetarian by replacing the chicken with hard-boiled eggs or cubed tofu.

It’s full of anti-inflammatory ingredients, like grapes, pecans, purple cabbage, and rosemary (7).

At only 265 calories per serving, it can also be eaten on a low calorie diet.

Get the recipe here.

Summary

These 10 recipes are appropriate for diets to manage fibromyalgia symptoms. Most are vegetarian, and they all contain anti-inflammatory foods. Some are low in calories and FODMAPs.

Fibromyalgia is an incurable disease characterized by chronic muscle pain. According to some research, certain diets may help manage the symptoms.

Although further studies are needed, the diets with the most evidence include low calorie diets, vegetarian diets, and low FODMAP diets that are rich in anti-inflammatory foods.

If you’re having trouble planning a diet to help with your fibromyalgia, you should consult a registered dietitian for help.

Although fibromyalgia doesn’t have a cure, eating an anti-inflammatory diet may have powerful effects on your symptoms and quality of life.

Treatment of fibromyalgia in Moscow at the Dikul clinic: prices, appointments

Treatment of fibromyalgia in Moscow at the Dikul clinic: prices, appointments | Center Dikul

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• Fibromyalgia Treatment

Fibromyalgia is a disease characterized by widespread pain in the musculoskeletal system, accompanied by fatigue, cognitive and emotional disturbances. It is assumed that in fibromyalgia there is an increase in painful sensations due to the effect on the processing of pain impulses by the brain. The onset of symptoms of fibromyalgia may be associated with trauma, infection, psychological stress, or after surgery. In some cases, symptoms gradually accumulate over time, with no apparent trigger.

Women, more often than men, suffer from fibromyalgia.

Many patients with fibromyalgia also have conditions such as tension headaches, maxillofacial joint dysfunction, irritable bowel syndrome, anxiety and depression.

Unfortunately, the treatment of fibromyalgia does not completely get rid of the disease, but complex therapy, including medication and exercise, can help reduce symptoms and improve quality of life.

Symptoms

The main symptoms of fibromyalgia include:

• Diffuse pain. The pain associated with fibromyalgia is characterized by persistent, dull pain that lasts for at least three months. Diffuse chronic pain extends to the entire trunk.
• Fatigue. In fibromyalgia, patients often wake up tired, although sleep may be sufficient. However, pain often interferes with the quality of sleep, and many patients with fibromyalgia have other sleep disorders, such as sleep apnea or restless leg syndrome.
• Cognitive impairment. Symptoms that are called “fibrous fog” reduce the ability to pay attention to perform intellectual tasks.

General symptoms include:

• jaw pain and stiffness
• pain and fatigue in the facial muscles and adjacent connective tissues
• stiffness in joints and muscles in the morning
• headaches
• irritable bowel syndrome (IBS)
• painful menstrual periods
• tingling and numbness of hands and feet
• restless leg syndrome
• hypersensitivity to cold or heat
• memory and concentration disorders known as “fibro fog”,
• fatigue

The following symptoms are also possible:

• vision problems
• nausea
• urinary problems
• weight gain
• dizziness
• cold feeling
• skin problems
• chest pains
• depression and anxiety
• breathing problems

Symptoms can appear at any time during a person’s life, but most often they appear at the age of 45 years.

Fibromyalgia is often associated with other conditions such as:

• Irritable bowel syndrome
• Migraine and other types of headaches
• Interstitial cystitis or painful bladder syndrome
• Dysfunction of the maxillofacial joint

Causes

At present, the true cause of fibromyalgia is not known, but it is most likely a combination of factors.

• Genetics. Since fibromyalgia often runs in families, there may be some genetic determinism in this condition.
• Infections. Some infectious diseases can trigger the development of fibromyalgia or worsen symptoms.
• Emotional or physical trauma. Fibromyalgia can in some cases appear after a physical injury, such as a car accident. Psychological stress can also trigger the development of fibromyalgia.

The cause of fibromyalgia pain

Scientists believe that repeated nerve stimulation alters brain activity by increasing the production of substances that are involved in the transmission of pain impulses (neurotransmitters). In addition, pain receptors in the brain seem to remember pain and overreact to the next pain impulses.

Risk factors

Risk factors for fibromyalgia include:

• Gender. Fibromyalgia is more commonly diagnosed in women than in men.
• Family history. It is likely that a person can develop fibromyalgia if a relative also has the disease.
• Other pathological conditions. If a person has diseases such as osteoarthritis, rheumatoid arthritis, or lupus, then the risk of developing fibromyalgia increases.

Complications

The pain and lack of sleep associated with fibromyalgia can interfere with the ability to work and carry out daily activities. In addition, the frustrations associated with this mysterious disease can also lead to depression and anxiety.

Diagnosis

It often takes a certain amount of time to confirm a diagnosis of fibromyalgia because other conditions, such as hypothyroidism, can have similar symptoms.

Therefore, it is first necessary to exclude these diseases.

There are currently no definitive laboratory tests to confirm fibromyalgia, and this too may delay the diagnosis of this condition.

The American College of Rheumatology has established three criteria for the diagnosis of fibromyalgia.

• pain and symptoms during the previous week in 18 specific body parts, plus levels of fatigue, poor sleep, or cognitive problems
• symptoms lasting at least 3 months
• no other health problems that could explain the symptoms

In the past, so-called “tender glasses” were used to diagnose the condition. However, they are no longer recommended for verifying the diagnosis of fibromyalgia.

In the past, doctors tested 18 specific points on a person’s body to see which ones were painful when gently pressed. The new guidelines no longer require palpation of these points. Instead, a diagnosis of fibromyalgia can be made if a person has had diffuse pain in the trunk for a period of at least 3 to 3 months – without the presence of another disease that could cause the pain.

Treatment

Fibromyalgia treatment includes various methods. Treatment focuses on minimizing symptoms and improving overall health. There is no single treatment for all symptoms.

Medications

Medications help reduce pain and improve sleep. Most commonly used:

• Painkillers. It may be helpful to use an over-the-counter pain reliever such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). A prescription drug such as tramadol (Ultram) may also be recommended. Narcotic analgesics are not recommended for fibromyalgia because they can lead to dependence and even worsen the pain over time.
• Antidepressants. Duloxetine (Cymbalta) and milnacipran (Savella) can reduce the fatigue and pain associated with fibromyalgia. Amitriptyline may also be prescribed to normalize sleep.
• Anticonvulsants. Antiepileptic drugs are often used to reduce the intensity of certain pain syndromes. In certain situations, the effect of a drug such as Gabapentin (Neurontin) is noted. Pregabalin (Lyrica) is considered a drug with proven efficacy in fibromyalgia.

Physiotherapy. Various methods of physiotherapy can reduce excessive pain impulses.

• Exercise therapy. The exercise program selected by the physiotherapist improves flexibility, muscle strength. Water exercises are especially useful.

• Acupuncture . Stimulation of peripheral nerve receptors with needles or other types of influence on biologically active points helps to restore balance in the transmission of impulses in the nervous system, both in the peripheral and central.

•Massage . This is one of the most time-tested methods of treatment. Massage helps to improve overall well-being, reduce muscle pain, relieve muscle blocks, increase the range of motion in the joints and stimulate the production of natural painkillers in the body.

• Yoga and tai chi . These methods combine meditation, relaxation, deep breathing and slow movements. These types of exercises have been found to help with the symptoms of fibromyalgia.

Lifestyle changes and home remedies

• Stress reduction. You need to develop a plan to minimize the impact of stress and avoid overexertion. It is necessary to find an opportunity to rest every day. You need to stay active and not quit your job. It is important to learn stress management techniques such as deep breathing exercises or meditation.
• Sufficient sleep.

Due to the feeling of fatigue in patients with fibromyalgia, sufficient sleep is recommended.

In addition to setting aside enough time for sleep, practice good sleep habits, such as maintaining a temporary sleep-wake schedule and limiting daytime naps.

• Regular exercise.
• Exercise may increase pain at first. But if physical activity is increased gradually and exercises are carried out regularly, then the symptoms tend to regress. Physical exercises include: walking, swimming, water aerobics, cycling. It is better to choose a home exercise program with an exercise therapy doctor.
• Activity. You need to keep your activities at a moderate level. Moderation means that the patient should not overwork on days when they feel good, but this does not mean that on days when they feel worse, activity should be limited.
• Healthy lifestyle support. Eating healthy food. Limit caffeine intake. Do what the patient finds enjoyable and doable every day.

Treatment

• Neurology
• Physiotherapy
• Apparatus therapy
• Traumatology and Orthopedics
• Arthrology
• Podiatry
• Rheumatology
• Manual therapy
• Osteopathy
• Reflexology
• Carboxytherapy
• Therapeutic massage
• Dietetics
• Gynecology
• Pediatrics
• ENT (otorhinolaryngology)
• Urology

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Fedotova Anastasia Valerievna

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Shabunin Andrey Alexandrovich

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Evgenia Shadrina

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Elena Leonidovna Teslenko

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Mikhalcheva Tatyana Vladimirovna

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Kursakina Elena Vladimirovna

LCC Krylatskoe

Malkova Valentina Rifovna

MRC Belyaevo

Nesterova Irina Nikolaevna

MRC Maryino

Kazakova Svetlana Sergeevna

MCC Krylatskoe

Kolobkova Maria Yurievna

MRC Losiny Ostrov

Kozlova Tatyana Vitalievna

MRC Belyaevo

Lipilina Anastasia Aleksandrovna

MRC Belyaevo

Rodionova Nadezhda Viktorovna

MRC Losiny Ostrov

Bobrova Yulia Pavlovna

LDC Maryino

Shepeleva Irina Vasilievna

MRC Belyaevo

Bagdasaryan Manush Rubenovna

MRC Losiny Ostrov

Bakanova Larisa Maratovna

CCC Krylatskoe

Musorina Vera Leonidovna

CCC Maryino

Slobozhaninova Marina Yurievna

CCC Maryino 9000 3

Kostlivtseva Ekaterina Aleksandrovna

MRC Krylatskoe

Polevoda Olga Andreevna

MRC Losiny Ostrov

Treatment of fibromyalgia in St.

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• Fibromyalgia

Fibromyalgia syndrome is a disease in which extra-articular muscles are affected. The main symptoms of the disease are diffuse musculoskeletal pain and the appearance of points on the body that are characterized by increased sensitivity and give pain on palpation. Also, the disease can be accompanied by a depressive disorder, sleep disturbance, increased fatigue and cognitive decline.

Symptoms of the disease are characterized by slow progression: its development takes from a month to several years.