Fibromyalgia is a syndrome that affects many people and is associated with widespread pain throughout the body. Many treatment options are available, including focusing on a proper diet. Good nutrition is essential for anyone to be healthy; more so for someone suffering from a chronic illness such as fibromyalgia. Eating a diet based on whole foods and a variety of plants can greatly alleviate symptoms of fibromyalgia.
Fibromyalgia Syndrome
Fibromyalgia is a central sensitization syndrome where the nervous system overreacts to stimuli. As a "disease of exclusion," other diseases must be ruled out before a diagnosis can be made. Often, patients go for approximately five years without receiving proper diagnosis. Pain is the most common symptom, and is experienced throughout the body. People often have a series of "tender points," or local areas of pain in muscle tissue. Muscle aches and spasms may also be reported. Other symptoms include fatigue, difficulty concentrating, insomnia, restless sleep, gastrointestinal difficulties, such as irritable bowel syndrome, and mood problems such as depression and anxiety.
The Symptom Intensity Scale is a new diagnostic tool that assesses regional pain and fatigue. This questionnaire helps to diagnose fibromyalgia syndrome and measures its severity without tender points. Depression, anxiety, and fatigue are also measured.
Why Dietary Therapy
A variety of natural alternatives to allopathic medicine can be used to treat fibromyalgia. Dietary therapy is a readily accessible and inexpensive method of treating fibromyalgia naturally. A diet based on proper nutrition is extremely beneficial to people suffering from chronic conditions. It is important to focus on whole foods and to emphasize vegetables, fruits, and whole grains.
Foods to Include
By eating a variety of whole foods, vitamins A, B, C, D, E, K, and minerals such as magnesium and zinc can be easy to obtain. High intake of fruits and vegetables results in high intake of fiber, vitamin C, folate, potassium, and magnesium. Increasing consumption of vitamins B and C may reduce pain by assisting the production of palliative neurotransmitters in the central nervous system.
Eat a variety of dark-green, red, and orange vegetables. Examples include carrots, sweet potatoes, beets, tomatoes, red and green peppers, tomatoes, broccoli, cabbage, and dark green leafy vegetables, including kale, spinach, mustard greens, and romaine lettuce.
With fibromyalgia syndrome, it is important to limit the amount of animal protein in the diet. Good protein sources include: fish, beans, peas, nuts, seeds, and unprocessed soy products such as edamame, tofu, and tempeh (See Resource 10). These foods also provide iron, zinc, fiber, potassium, and folate (See Resource 10).
Fish contains omega-3 and other essential fatty acids, such as EPA and DHA that are beneficial for reducing pain and improving brain function (See Reference 5). Omega-3 fatty acids sources are cold-water fish, such as salmon, herring, sardines, and halibut. Plant sources include olive, flaxseed, hemp, and canola oils.
Complex carbohydrates are necessary for energy and brain function. Whole grains provide nutrients such as iron, magnesium, selenium, B vitamins, and dietary fiber (See Resource 10). Complex carbohydrates are found in whole grains, bean, peas, vegetables, and certain fruits.
Foods to Reduce
Minimize alcohol, caffeine, refined sugar and flour, corn syrup, hydrogenated oils, dairy, eggs, excess salt, tobacco, artificial sweeteners, and meats such as beef, pork, and poultry. These foods are often considered to be inflammatory and may exacerbate fibromyalgia symptoms. Some patients may find relief from reducing foods from the nightshade family. Nightshade foods are eggplant, peppers, tomatoes, and white potatoes. These foods need not be eliminated completely, and may be enjoyed as treats on special occasions.
Reducing animal products can arouse the fear of inadequate protein consumption. However, obtaining the proper amount of protein should not be problematic. Supplementation for vitamins B-12, D, zinc, and calcium may be required. Though dairy provides calcium and vitamin D, the negative effects for fibromyalgia patients outweigh the benefits. Consuming other milks, such as almond, soy, and rice, fortified orange juice, dark greens, and beans should fulfill the dietary requirements of calcium. According to Amy Joy Lanou, in her research article "Should dairy be recommended as part of a healthy vegetarian diet?," "Osteoporotic bone fracture rates are highest in countries that consume the most dairy, calcium, and animal protein."
Conclusion
Though fibromyalgia is a debilitating illness, natural alternatives such as good nutrition can be used for treatment. By basing a diet on whole grains, fruit and vegetables and lean proteins, fibromyalgia patients can often find relief from their day-to-day symptoms.
References
- "Alternative Therapies;" Reduction of fibromyalgia symptoms through intravenous nutrient therapy: results of a pilot clinical trial; Patrick B. Massey, MD, PhD; May/June 2007
- "The American Journal of Clinical Nutrition;" Food, plant food, and vegetarian diets in the US dietary guidelines: conclusions of an expert panel; David R Jacobs Jr. et al; May 2009
- "The American Journal of Clinical Nutrition;" Food synergy: an operational concept for understanding nutrition; David R Jacobs Jr. et al; May 2009
- "The American Journal of Clinical Nutrition;" Health effects of vegan diets; Winston J Craig; May 2009
- "The American Journal of Clinical Nutrition;" Modulation of cognition and behavior in aged animals: role for antioxidant- and essential fatty acid--rich plant foods; Lauren M Willis et al.; May 2009
- "The American Journal of Clinical Nutrition;" Should dairy be recommended as part of a healthy vegetarian diet?; Amy Joy Lanou; March 2009
