Fibromyalgia is a hard to treat musculoskeletal disorder. The persistent pain and swelling that occur in almost every part of the body affect the quality of life. The symptoms are worsened by poor sleep, fatigue, anxiety and depression. Fibromyalgia is a chronic musculoskeletal disorder. Treatment for fibromyalgia focuses on alleviating pain and inflammation, improving sleep and reducing stress. There is some evidence that suggests that the diet of a fibromyalgia patient plays a role in triggering or suppressing the symptoms.
Although the exact dietary requirements vary from person to person, nonetheless, certain dietary ingredients have been identified that tend to worsen the symptoms of fibromyalgia, whereas there are others that help to ameliorate pain and inflammation.
Best Diet For Fibromyalgia
Eat Fruits And Vegetables
Oxidative stress is often blamed for triggering and worsening the symptoms of fibromyalgia. Oxidative stress occurs when your body lacks sufficient antioxidant enzymes that help in negating the highly reactive oxygen species, commonly known as free radicals. Mitochondrial dysfunction and muscular damage that occurs due to oxidative stress causes pain and inflammation.
Hence, the symptoms of fibromyalgia can be alleviated by reducing oxidative stress. Fruits and vegetables are sources of antioxidants in our diet. They supply the body vitamins A, C and E, selenium, beta-carotene, lycopene, lutein and several other plant compounds that help in improving the body’s antioxidant profile. Focus on fruits and vegetables that are fresh and organically grown.
Eat Fatty Fish
Fish is an excellent source of lean protein and healthy fats. The omega-3 fatty acids present in fatty fish are potent anti-inflammatory agents. By suppressing activities of inflammatory compounds, omega-3 fatty acids help in reducing inflammation and pain. Fibromyalgia patients are also vulnerable to irritable bowel syndrome. Omega-3 fats can also provide relief from this gastrointestinal disorder.
Eat Whole Grains
Carbohydrate is the main source of calorie. Fibromyalgia patients need sufficient amount of healthy carbohydrates that help in meeting their energy requirement and reducing fatigue. Whole grains are the best sources of carbohydrates for fibromyalgia patients.They are packed with vitamins, minerals and fibers. As the fiber dense whole grain products are slowly digested, they prevent sudden spike in the blood sugar level. Fatigue can be prevented by maintaining a steady blood sugar level.
Consume Vitamin D Rich Foods
Vitamin D deficiency worsens musculoskeletal problems. If you are not getting enough sunshine, add foods enriched with vitamin D in your diet. Vitamin D occurs naturally in a small number of foods.To meet your optimal vitamin D requirement add fish such as salmon and sardines to your diet. Milk of grass-fed cows, organic eggs and mushrooms are moderate sources of vitamin D. You can also take vitamin D fortified juices and cereals.
Eat Lean Protein
Eat proteins in moderation. Choose lean meat and poultry. They are good sources of vitamin B12, iron and other nutrients essential for maintaining the health and function of the nervous system. A healthy nervous system helps in reducing the sensation of pain.
Foods To Avoid
Certain foods are believed to worsen the symptoms of fibromyalgia. Foods commonly associated with fibromyalgia pain and inflammation include artificial sweeteners such as aspartame, food additives, simple carbohydrates, gluten, yeast, caffeine, dairy and plants of the nightshade family.By maintaining a food journal you can check whether any of the aforementioned foods actually affect your fibromyalgia symptoms.