The past several weeks we have taken a detailed look at what is fibromyalgia. The list of sympotoms that many face is long and different for each paitent. Today we will take a look at the best way to live with Fibromyalgia.
But You Don’t Look Sick
Often you hear people say, but you don’t look sick. Your body tells you otherwise so the thing we should investigate is how best to live with fibromyalgia. While you do not have a disease that has a quick fix or a cure there are ways that you can have more “good” days. This balance requires us to take one positive step at a time. I share my healthier food journey here as I began a plant based diet. Today we will discover other ways to focus on our food habits.
You first need to establish a rhythm of life that promotes those good days. Once you learn to live in this rhythm then you experience a pattern of good. The healthy rhythm to focus on first is our nutrition.
Good Nutrition is the best way to live with Fibromyalgia
There are certain foods that decrease inflammation which can make pain in fibromyalgia worsen Oxidative stress happens in our bodies when the body does not produce enough antioxidents to battle cell damaging free radicals in our body. To fight these free radicals we need a diet rich in antioxidant rich foods. These are fruits and vegetables that are vibrant in color. Leafy greens like kale, swiss chard, spinach, berries, sweet peppers, carrots, beets are all antioxidant rich foods. Eating a variety of these antioxidant vegetables three times a day is what is recommended by health care professionals.
Omega 3s will reduce oxidative stress and lower inflammation in our bodies. These Omega 3s boost our immunity. Wild caught fish like salmon, walnuts, seeds like flax and chia offer a natural source of Omega 3s. You can also supplement your Omega 3s. If you choose to take supplements then avoid the ones containing gelatin. It has amino acid. The aspartate may activate glutomate receptors on the nerve cells.
Having a diet rich in magnesium reduces pain. Dark leafy greens like kale, spinach and swiss chard, bens, lentils, almonds, pumpkin seeds, avacado, banannas, dark chocolate, fatty fish like salmon, mackrel and herring all contain magnesium. Magnesium oil can be sprayed on and absorbed in our body. A minimum of three servings a day is most beneficial.
Foods rich in Vitamin D is a known common deficency in those suffering from Fibromyaglia. Cold water fish like swordfish, tuna, sockeye salmon all contain Vitamin D. Eggs, fortified milk and orange juice are also good natural sources. We need to get sun exposure for a natural source of Vitamin D. It is best to use sunscreen to protect your skin from the harmful UVA rays.
What Foods to Avoid
While certain food are good for reducing inflammation and pain there are several that do the opposite. The first food to avoid is anything containing artifical sweeteners. These sweeteners names are aspartame, saccharin, and sucralose. These sweeteners actas excitotoxin molecules. They can activate neurons that increase sensitivity to pain. Often times these artifical sweeteners are marketed as a healthy alternative to sugar. They are in foods and beverages like diet drinks, yogurts and chewing gum. Not only do these increase pain, but they contain compounds that can be linked to cancer, thyroid conditions, memory loss and seizures.
The next food to avoid is monosodium glutamate (MSG). MSG is used to enhance or flavor foods. It is full of salt which can aggravate pain and swelling. Avoiding prepackaged foods and eating whole foods is the better option. If you eat out at resturants then choose ones that do not use MSG.
Some foods are a bit more difficult to avoid in a Standard American Diet
A common food to avoid is refined carbohydrates. We find these in pasteries, cookies and white breads. Carbohydrates are not good for blood sugar levels. The refined carbohydrates digest quickly causing blood sugar to spike for a short term. This will make you empty and the fluctuations will cause fatigue and pain. One needs to choose whole wheat foods instead.
The next food to avoid is a difficult one to let go of for fibromylgia sufferers. Caffeine contributes to restless sleep, insomnia, anxiety, muscle tremors and depression.. Caffine is in coffee, tea, energy drinks, and sodas. An uncommon known fact is that caffeine is in some over-the-counter pain medication, chocolate, diet pills, bars, and some processed foods. So many times we use caffine to help mangage our symptoms to function through our day, but as we read here the caffeine does the opposite.
Foods to Avoid for Some Fibromyalgia Sufferers
Alcohol is a food to eliminate from ones diet. It dehydrates the body which makes muscle pain feel worse. It is also found that alcohol can interact with many medicines like anti-convulsants, antidpressants, and acetaminaphen. Unhealthy fats in processed foods, fried foods, cookies, crackers and pizza create issues. They have additives, sugar, processed vegetable oil like corn, peanut, safflower oils.
Gluten causes some people to have gut inflammation. It is best to avoid all wheat including barley and rye in this case. All products containing gluten are hard for those with celiac disease, but also for some fibromyalgia sufferers.
Lactos intolerance may be an issue for some fibro sufferers as well. Lactose is in dairy products like milk, yogurt, cheese, and butters. These cause gas, bloating, and cramping. If you suffer from any of these symptoms then it is best to use a nut or soy milk alternative in place of dairy.
Good Nutrition is One of the Best Ways to Live with Fibromyalgia
While today’s look at good nutrition was one way to best live with fibromyalgia it is not the only way. Over the next four weeks our focus will be on the other ways to live with fibromyalgia. The key is to remember we are creating a rhythm for the best way to live with fibro. Begin this week by reading labels to elminate the avoid foods, add more vibrant colors, omega 3’s and magnesium to your diet. Meet me back next week to focus on the next rhythm for the best way to live with fibromyalgia.