HomeHealthFibromyalgia: what it is and how to treat it with diet
Fibromyalgia: what it is and how to treat it with diet
September 10, 2020
There is no cure for fibromyalgia, but there are certain habits that can be of great help to maintain control of the symptoms. Methods to reduce stress, be physically active, and eat a healthy diet. For reasons like these, it is good to know everything related to what this condition is and how to treat it with food.
In certain cases, the symptoms of this disease begin after having experienced physical trauma, infections, surgeries or episodes of psychological stress of great magnitude. It could also happen that symptoms build up gradually over time. And it is not necessary that some situation occurs that triggers these symptoms.
What is fibromyalgia all about?
It is a chronic condition that is identified by the general pain of the locomotor system, which is accompanied by intense fatigue. There is also a significant reduction in functional capacity, sleep abnormalities, and cognitive disturbances. Symptoms that affect many organs and also the mood.
The fibromyalgia It can manifest itself in anyone regardless of their age, but it occurs more frequently in middle ages. It has been considered one of the main musculoskeletal conditions.
What Causes Fibromyalgia?
Although the exact causes of this condition are not known, there are those who explain that the fibromyalgia it is caused by alterations in neurotransmitters. These being the substances that are responsible for communication in neurons.
It is known that there are various factors of a traumatic, emotional, psychological or infectious nature, with the ability to trigger the presence of fibromyalgia in the body. Another thing that is kept in mind is that people with this problem have a great sensitization in the central nervous system. It also has specific brain nuclei activation, little activity of others, and many alterations in brain neurotransmitters, which can very well explain the symptoms that occur in fibromyalgia.
On the other hand, some polymorphisms have been described at the genetic level, which are related to fibromyalgia. Which justifies the fact that in some families several of its members are affected by this disease.
Pain in muscles: This is the part called myalgia, which occurs in a conical manner and could last for several months. The pain is nonspecific, and occurs in different parts of the body. The fibromyalgia it has certain peculiarities. First there is allodynia, which is pain caused by stimuli that are not painful. Hyperalgesia, which is a stronger than usual pain related to a painful stimulus. And finally there is persistence, that pain that lasts longer than it should.
Tiredness and fatigue: are symptoms of fibromyalgia that appear after little or no effort at all. Normally, these pains do not go away after resting.
Rigidity: Some stiffness could appear as part of a symptom of another rheumatic condition. It has some peculiarities that distinguish it from other diseases, as in the case of lupus or rheumatoid arthritis.
In these types of cases, people who suffer from fibromyalgia manifest numbness, feelings of swelling, tremors, cramps specifically in the legs, stiffness, muscle contractures, a feeling of being bloated, involuntary movements, and feelings of blockage.
Sleep disorders: fibromyalgia sufferers usually have serious trouble sleeping. It also often happens that at night these people wake up suddenly, or that sleep does not generate a good rest.
Cognitive impairment: Fibromyalgia patients have difficulty processing information. Due to this, it is difficult for them to face modernization, they also have memory problems and to express themselves adequately verbally.
There are other symptoms that are related to gastrointestinal problems in fibromyalgia, as in the case of irritable bowel or hiatal hernia.
Likewise, they are symptoms that on certain occasions cause the fibromyalgia be confused with what is polymyalgia rheumatica. In the case of a condition whose characteristics are pain with disability, they work, accompanied by stiffness. However, it differs greatly from fibromyalgia because it is an inflammatory pathology.
Treat fibromyalgia with diet
Achieving the best balance both physically and mentally in different diseases requires a varied and healthy diet. Doing this is necessary to obtain the necessary amount of nutrients, which allow to significantly improve health. A diet that is exclusively organic would offer many benefits. Since the products do not contain any chemicals that decrease the nutritional value in food. This is where you have to take advantage of this for fibromyalgia, and treat it through diet.
To control the symptoms that occur in fibromyalgia, the following recommendations should be followed to take the appropriate diet:
Eat maximum 4 times a day: when the feeding consists of four meals a day. The metabolism remains active, and the energy levels for the body will be the most appropriate.
Avoid eating foods that are of poor quality: the term "poor quality" within the diet refers to all foods that are ultra-processed.
Do not consume foods that contain sugar: Following the same line of the previous point, the sugar for fibromyalgia would cause more damage.
Include the consumption of complex carbohydrates: the foods that contain these nutrients are potatoes, corn, brown rice, among others. Regarding the potato, it is important not to consume it pureed, it is best to just boil it and then eat it.
Consume animal protein without overdoing it: For fibromyalgia relief, it is good that both red and white meats are in the diet plan. However, they have to be consumed with caution, as they could increase inflammation.
Do not eat meats that are tough or too fibrous: The ideal is to choose soft meats, which allow them to be consumed without the need to cut them with a knife.
Eliminate drinks that have caffeine or alcohol: They are products that generate a lack of control in energy levels, and that is why they should not be in the diet. In addition to that, self-medication should be avoided.
Fatty acid intake for fibromyalgia
The omega 6 that is part of the adequate diet for patients who have fibromyalgia, is found in a wide variety of natural products. These include corn, canola, soy, grape, and olive oils. Legumes, their derivatives, nuts and also wheat germ contain a lot of omega 6. These foods often contain vitamin E.
Eating foods that contain omega 3 is just as important for fibromyalgia relief. It is usually found in most legumes, especially soybeans. Other foods that also contain omega 3 are nuts, as well as flax seeds.
It is important that in the diet for fibromyalgia fish are consumed, and especially oily fish has a higher amount of omega 3. But it is also good to consume another variety of fish, such as tuna, mackerel, herring and the salmon. These being the fish with the highest amount of fatty acids, which will favor a good diet in this condition.
Fruits and also vegetables in all their varieties
Fruits as well as vegetables are essential for the relief of fibromyalgia, above all if you want to treat it through food. But it is always better to consume with those containing more magnesium. Spinach, asparagus, spinach, purslane, and lettuce are foods that have a lot of magnesium.
Foods containing selenium are also very helpful, especially in reducing pain. Apples, onions, cabbages, orange, cucumber and garlic are high in selenium. In the same way, the consumption of silicon through the diet is important. And those foods that contain a lot of silicon are nettle and parsley. So it's a good idea to make nettle soups, or even eat walnuts if you want to treat fibromyalgia naturally. Thus helping tendons and muscles stay in optimal condition.
With regard to cooking vegetables, it is recommended that it always be done in stews or salads, and avoid the use of excess seasonings.
Caution with food
Decreasing the amount of salt consumed is of utmost importance for the diet in fibromyalgia. Excessive amounts of salt would cause swelling and even the appearance of edema. As already mentioned, it is best to avoid foods that are ultra-processed. They are products with a high sodium content.
Another thing to keep in mind is that certain foods can cause intolerances, as well as allergic reactions. In this case, it will be necessary to pay attention to the products that are included in the daily diet.
Drink at least one and a half liters of water every day
It is very important that this is done despite not feeling thirsty. It is also recommended that you drink water between hours, and drink a small amount with meals. Although water does not offer any energy value, it increases the volume in the stomach, causing some discomfort.
Medications used to relieve symptoms in fibromyalgia, cause dry mouth. Because of this, it is essential that you take sips of water approximately every 15 minutes.
Foods to relieve fibromyalgia
In addition to having a diet to control symptoms in fibromyalgia, you should include foods that have anti-inflammatory and antioxidant properties.
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The anti-inflammatory actions are one of the characteristics of coconut oil, ideal for the relief of fibromyalgia. Although it is also a good contribution of natural fat. This may be a rare food, but due to the benefits it offers, it is good to include it in your diet. Two teaspoons a day within meals will be more than enough to take advantage of its properties.
This striking orange root is called turmeric, and it has powerful antioxidant as well as anti-inflammatory properties. If it is accompanied with a little black pepper to flavor foods, the body will be able to absorb it much better. It should be consumed three times a day, regardless of whether it is powdered or fresh. Thus the properties offered by turmeric would act better against fibromyalgia, and in this way follow a treatment with food.
It has a bitter taste that is of great help to cleanse the liver. In addition to this, the leaves of this food have a high content of chlorophyll. Which helps to keep the blood clean and oxygenate it much better. Consuming a handful of arugula per day is recommended, and if it is combined with other green leafy foods, its benefits will be greater to relieve the fibromyalgia.
As with all crucifers, the sprouts that are part of this family contain a lot of vitamin C and glucosinolates. Which are substances that help reduce the inflammations so characteristic of fibromyalgia. To consume these sprouts within the diet, just one teaspoon a day accompanying salads or any other preparation.
It is a fruit that contains many natural oils, but also contains omega 9 fatty acids, which can be used in the diet. Apart from these characteristics, avocado has anti-inflammatory actions, and offers both vitamin E and vitamin C. Eating half an avocado during the day will allow the body to take advantage of all its properties.
A diet that contains apple offers many benefits. Its high content of quercetin makes it a perfect fruit to relieve fibromyalgia. Quercetin is a type of antioxidant phytonutrient, which can be used in the diet. Therefore, all those foods that contain phytonutrients help prevent oxidation. Being one of the main consequences generated by fibromyalgia.
It has sulfur components that give this food very healthy properties. Among these is the decrease in substances, which derive from anti-inflammatory metabolism. To take full advantage of the fibromyalgia relieving properties garlic offers, it is best to consume one raw clove a day.