It is important to keep a food diary to find out which foods seem to improve or trigger your symptoms
Whether a person is suffering from fibromyalgia or not, eating a well-balanced diet is crucial for everyone.
A well-balanced diet should include fresh fruits and vegetables, low-fat dairy, whole grains and lean proteins like fish or chicken.
Although there is no such thing as a fibromyalgia diet, there have been a series of reports of people claiming that they feel better when they eat or avoid certain kinds of foods.
It is very important to eat foods that support your body especially when you have a condition like fibromyalgia.
Likewise, it is also important to avoid unhealthy foods such as processed, fried and high in saturated fats or any foods that may trigger your fibromyalgia symptoms.
Eating a vegetarian diet
While a well-balanced diet is important, a few studies have shown that eating just a vegetarian diet or a vegan diet, which is high in plant antioxidants, provides some relief for people suffering from fibromyalgia.
According to a study in BMC Complementary and Alternative Medicine, people who suffer from fibromyalgia had less pain when eating a raw vegetarian diet. It is important to note that this type of diet is very restrictive and is not for everyone.
The study involved thirty patients who were on a diet with mostly raw, pure vegetarian diet.
The diet included raw fruits, salads, carrot juice, tubers, grain products, nuts, seeds, and a dehydrated barley grass juice product. The patients were on the diet for months.
At the end of the study, it was found that the patients reported significant improvements in all measured outcomes.
The study concluded that many fibromyalgia subjects can be helped by a mostly raw vegetarian diet.
Get your nutrition
Apart from your daily food diet, it is also important for a fibromyalgia patient to get nutrition from different types of supplements.
It is important for your muscles, nervous system, adrenal glands, immune system to get the proper nutrition for their daily processes.
There are different types of nutrients that are helpful for fibromyalgia patients. These include B-complex vitamins for energy, immunity, nerve, and brain function, Magnesium for muscle energy, Selenium for the best immune function, Vitamin C for oxidative stress, Fatty acids, such as omega-3 which will help in promoting cell membranes and mood, Zinc for cell health, and Iodine for thyroid health.
Supplements such as Vitamin D can help in reducing pain in fibromyalgia patients since most of them have low levels of Vitamin D.
Fibromyalgia patients who take this vitamin tend to feel much better physically and experience less fatigue.
Keeping your weight under control
Keeping your weight under control is also a benefit of eating a healthy diet. A study in the journal Clinical Rheumatology found that overweight people suffering from fibromyalgia had improved quality of life after they lost weight.
According to the study, fibromyalgia patients experienced less pain and depression, fewer tender points, and all the patients experienced better sleep quality after losing a few pounds.
Therefore, the study concluded that weight loss can be an important part of fibromyalgia treatment.
Boost your energy
A person suffering from fibromyalgia experiences fatigue and tiredness. The condition can make you feel very tired or worn out. Eating certain foods that can boost your level of energy can keep this at bay.
Fruits: eating fruits can give you an energy boost throughout the day. Fruits such as apples and bananas can give you the required energy boost. These fruits also contain fiber which is necessary for your body.
Vegetables: Eating vegetables can keep your blood glucose levels and energy levels stable since vegetables take longer to digest due to their filling fiber.
Proteins: Proteins give you energy by fueling your muscles. It is recommended that you eat lean protein such as fish and chicken.
Avoiding certain foods
There are certain foods that a person suffering from fibromyalgia should avoid since certain foods contain chemicals that may trigger the release of neurotransmitters that can increase pain sensitivities.
Sugar: It is recommended that you limit your sugar intake since increased sugar levels can worsen the pain.
Sugar will only give you a quick sugar boost. However, your body will burn right through them, and then you’ll crash.
Wheat and gluten grains: If you are overweight, have high blood pressure, high cholesterol or diabetes, it is recommended to limit these foods since they are metabolized as same as sugars.
Caffeine: a person suffering from fibromyalgia should avoid caffeine as much as possible.
Caffeine can keep a person awake and this is not good for fibromyalgia patients.
Fibromyalgia patients have sleeping problems or do not get a good sleep. Drinking caffeine can make it worse since it is likely to keep you awake.
Artificial sweetener: Try to avoid artificial sweeteners such as aspartame. The artificial sweetener found in some diet sodas and many sugar-free sweets is part of a chemical group called excitotoxins, which activate neurons that can increase your sensitivity to pain.
Food additives: For a person suffering from fibromyalgia, it is important to avoid food additives such as Monosodium glutamate (MSG).
MSG is an excitatory neurotransmitter that may stimulate pain receptors; glutamate levels in the spinal fluid have been shown to correlate with pain levels in fibromyalgia patients.
Junk foods: Keeping away from junk foods is also another plus point for fibromyalgia patients.
Junk foods have all the unwanted chemicals that the body should avoid. Junk foods contribute to weight gain, increase in sugar or it may disrupt your sleep and compromise with your immune system.
Keeping a diet diary
Keeping a diet diary can help you improve your lifestyle. It can help you remember what foods to avoid and what foods to eat.
For example, noting down every time you eat or drink certain foods or beverages and the symptoms that you experience after you had them would certainly list out foods that are good for you and vice-versa.