Good nutrition is important for everyone, but especially for people who have fibromyalgia, a chronic condition characterized by muscle stiffness and widespread pain in the soft tissues of the body. While no one knows the exact cause of fibromyalgia, it may be related to a deficiency of protein. People with fibromyalgia lack certain chemicals made from proteins and amino acids. Protein is needed for the proper functioning of every cell in the body, as well as the manufacture and maintenance of muscle tissue. Without enough protein, the body begins to degenerate.
Protein
Strive to have at least 30 percent of your total daily calories from protein; this is three to six times the amount in the typical American diet. Inadequate protein can lead to a host of problems including loss of muscle tone, fatigue, inability to repair muscles, inability to properly break down dietary fats and reactive hypoglycemia. Reactive hypoglycemia is a condition in which the blood sugar drops too low in response to a previous spike usually caused by the consumption of too many simple carbohydrates. Good dietary sources of protein are lean meat, fish, skinless chicken and turkey, eggs and egg whites, cottage cheese, low fat tofu and whey protein powder. Animal sources are complete proteins, containing all of the amino acids your body cannot manufacture on its own. Try to have some protein with every meal or snack.
Carbohydrates
Strive to have 40 percent of your total daily calories from healthy complex carbohydrates including non-starchy fruits and vegetables and whole grains; between 60 and 70 percent of the total daily calories in the typical American diet come from carbohydrates, many of them from simple carbohydrates which are low in nutrition. The glycemic index is a helpful guideline for choosing carbohydrate foods that will not cause a spike in blood sugar.
Fat
Strive to have 30 percent of your total daily calories from healthy fats, such as monounsaturated fats; between 20 and 30 percent of the total daily calories in the typical American diet come from fat, many of them from unhealthy saturated and trans fats. Fats are important for proper functioning of the nervous system and for metabolizing certain vitamins. Good dietary sources of healthy fat are vegetable oils, raw nuts, avocados and cold water fish.
Water
Water helps you stay hydrated and flush toxins from your body. You need about one-half ounce of water for every pound you weigh. Work up to this amount of water gradually and spread it throughout the day.
Other
Taking digestive enzymes can help your body properly digest and assimilate the protein you are eating. Avoid alcohol and caffeine, which can worsen your symptoms. Many people with fibromyalgia are sensitive to dairy foods and foods that contain gluten; try removing both from your diet for 7 to 10 days, then reintroducing them one at a time to see if you experience any flares. If you experience a flare, you may wish to avoid those foods in the future. If you are eliminating dairy, choose other foods with plenty of vitamin A,vitamin D and calcium.
