Fibromyalgia, or FMS is a disorder that is known for causing widespread pain and tender points on the body. These tender points hurt when pressure is applied to them. Individuals suffering from fibromyalgia also suffer from cognitive and sleep issues, IBS (irritable bowel syndrome), and major stiffness upon waking.
However, since a diagnosis of fibromyalgia cannot be confirmed by lab tests, physicians will typically diagnose this ailment based upon other symptoms that could also be indicative of various other conditions. Some individuals believe that their diet can either exacerbate or improve their symptoms and therefore want to know more about a diet that could possibly help them.
There are No Dietary Cures
As mentioned, individuals with fibromyalgia are often under the misguided belief that if they follow a specific diet plan or if they eliminate certain foods and add others, it will at least minimize if not eliminate their symptoms. However, the scientific evidence is still lacking on this front.
There are no universally accepted diet rules that have been established. On the other hand, there are some that claim they reaped benefits from adding or eliminating specific foods from their diet.
Dietary Guidelines for Fibromyalgia
You should know that the Arthritis Foundation does recommend that you consume a balanced diet in order to manage or control your symptoms of fibromyalgia and also improve your overall health. You should make sure you consume a variety of foods, including more whole grains, fruits, and veggies.
You should reduce your intake of fat to no more than thirty percent of your calories. In addition, you should reduce your consumption of sugar and salt to a minimal amount. You should only consume a moderate amount of alcohol- if any.
Fibromyalgia Diet
Though there is not really any scientific evidence that proves that diet can increase or reduce your symptoms of fibromyalgia, there are some that have begun to take matters into their own hands. These people have begun to experiment with some alternative treatments including changes in their diet.
In fact, 42 percent of individuals suffering from fibromyalgia have reported that their symptoms became worse after eating certain foods and that they improved after eating others. However, as mentioned, research is still being done on this- and there is a little evidence that says some simple changes in your diet can help with your fibromyalgia symptoms.
Following are five rules for individuals with fibromyalgia. However, before making any drastic changes to your diet, you should make sure you speak with your physician.
Make sure to get plenty of Vitamin D
The truth is that most adults are deficient in Vitamin D on a normal basis. However, this wonderful little vitamin that we get from the sunlight can be essential for those suffering from fibromyalgia. You should know that a deficiency in vitamin D can disguise itself as fibromyalgia. You should make sure that your physician screens you for a vitamin D deficiency.
Studies have shown that a deficiency in vitamin D can also result in muscle and bone pain, therefore, if you increase the levels of this vitamin in your body, you decrease your chances of developing fibromyalgia. One study showed that those individuals who suffer from fibromyalgia and have a lowered vitamin D level need double the dose of painkillers than those that have adequate levels of this vitamin. If you’re not getting enough Vitamin D, consider taking a supplement- especially during the winter.
Avoid food additives
Common food additives, such as MSG- or monosodium glutamate- and aspartame act as an excitotoxin, which is a chemical that activates neurons that work to increase your sensitivity to pain. Research has shown that if you ease off of these additives, it can provide some benefit.
In fact, one small study showed that eliminating these two additives actually did reduce fibromyalgia symptoms. Of course, this research is not definitive but if you notice that your symptoms seem to flare up after drinking too many diet drinks and eating Chinese takeout- you may want to consider giving it a try.
Add Fish to Your Diet
We know that omega-3 fatty acids, such as those found in walnuts, flaxseed, and salmon reduce inflammation and work to prevent cardiovascular disease. Additionally, they could possibly also offer benefits to those suffering from fibromyalgia. One study showed that after only three months of omega-3 fatty acid supplements, symptoms such as tender, painful joints and morning stiffness greatly decreased.
However, this study didn’t include individuals with fibromyalgia, but individuals with IBS, RA, and dysmenorrhea. Individuals with fibromyalgia typically have very similar symptoms to those as IBD and RA, so it is assumed that omega-3 can help them. Consider adding salmon to your diet. If you’re not a fan of fish, consider adding flaxseeds to your oatmeal or cereal- or, have a few walnuts for an afternoon snack.
Stop (Or At Least Reduce) Your Caffeine Intake
Since sleeplessness is one of the common symptoms of fibromyalgia, you may feel the need to drink lots of coffee to get through the day. However, this could be a mistake. Some individuals with fibromyalgia will use caffeine to get them through the day, which leads to a cycle of using caffeine to stay awake during the day and then not be able to sleep at night. Caffeine can cause an energy crash- and if you drink it late in the day, could have an impact on your sleep. Consider green tea as a heathy alternative to coffee and sodas.
Eat More Veggies
Some researchers have thought that oxidative stress could be a trigger for the symptoms of fibromyalgia. This type of stress occurs when your body isn’t producing enough antioxidants to fight off the free radicals in the body that cause damage to the cells.
Most fruits and veggies are full of antioxidants such as Vitamins A, C, and even E. These vitamins fight of these free radicals to keep your body balanced. There have been some studies that show a raw, vegan diet can actually improve symptoms- but this can be quite difficult for most to follow. If you do feel you must have meat, choose a small serving of grass-fed beef.
Further reading:
Eat Healthier For Fibromyalgia http://www.fibromyalgia-symptoms.org/fibromyalgia_eat_healthier.html
Fibromyalgia and Diet http://www.webmd.com/fibromyalgia/guide/fibromyalgia-the-diet-connection
Fibromyalgia Diet http://www.nfra.net/fibromyalgia_diet.php
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