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Fibromyalgia is a condition that, in recent years, has become more common and discussed. This is due to its association with chronic pain and fatigue. This condition differs from the common understanding of arthritis or chronic pain because it is typically not caused by damage to a joint. Fibromyalgia syndrome (FMS) affects over 3 million people across the globe and is considered one of the most complex conditions to date.
Even though there are many treatment options, some can be quite costly, so finding an affordable one that works best for you can be tricky business! In this article we will cover 5 tips on proper Fibromyalgia diets which may help you create a cheap yet effective diet plan for your specific needs!
Omega-3 fatty acids are one of the most important macronutrients that can help reduce pain and inflammation in the body. Research has shown that higher levels of Omega-3s can help promote overall health and wellbeing. In a study performed by Noreen Greenlee at The University of Rochester, it was discovered that supplementing with fish oils were effective at decreasing overall pain and stress levels. Patients also had decreased levels of inflammation and pain associated with other medical issues such as rheumatoid arthritis, lupus, and irritable bowel syndrome.
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Greenlee concluded that patients should increase daily doses of fish oils to a minimum of 1,500 mgs per day for a prolonged period of time. While you may be thinking about how to incorporate this into your diet plan, it can actually be quite easy! Omega-3 fatty acids are most commonly found in fatty fish such as salmon or mackerel.
Make Sure You’re Eating Enough Protein
Another important macronutrient that needs to be consumed by those with fibromyalgia is protein. Protein is necessary to help prevent muscle wasting and promote healthy nervous system function. In a study performed by the Arthritis Research Center of Canada, it was found that people with chronic illnesses such as fibromyalgia tend to have a lower than normal protein intake. It was also found that these individuals are often malnourished despite eating a healthy diet. The daily recommended amount of protein is 0.8 grams per kilogram of body weight, so you need to make sure you’re eating enough!
One way to help support your protein intake is by consuming good sources of protein like beans and non-meat products that are fortified with vitamins and minerals. Our bodies also need adequate levels of B-Vitamins, which are vital for energy production, nerve function, and overall health. Foods such as grains and beans are excellent sources of B vitamins.
Make Sure You’re Getting Enough Vitamin D
Vitamin D is a nutrient that is essential for overall health and can help reduce inflammation in the body, lower the risk of various illnesses, improve mood and even aids in calcium absorption. The recommended daily amount for women over 50 years old is 600 IU per day. If you have fibromyalgia, you should be taking a vitamin D supplement that contains 400 to 800 IU.
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It is also important to note that vitamin D can only be obtained from the sun’s natural UV rays. As such, many who have this condition or live in cold or cloudy climates will not get enough vitamin D from the sun, so it is essential to take a supplement.
Eliminate Food Triggers
One of the most common triggers for those with fibromyalgia is food sensitivities. Common food triggers include gluten, dairy, caffeine and food additives. If you are sensitive to caffeine, make sure to see our best Caffeine Free Pre Workout Supplements
Food sensitivities can be tough to eliminate because it may take a while for your body to adjust. It is best to eliminate just one kind of trigger at a time and not introduce new ones until you are positive that the old trigger has been completely eliminated from your diet plan. It is also suggested that you keep a food journal so you can monitor your diet to see if anything else might be causing problems.
Eat Good Fats, Like Nuts and Avocado
Recent studies have showed that people who eat nuts and avocados have better cardiovascular health, lower blood pressure and lower levels of inflammation. Good fats not only help your body absorb nutrients but also promote healthy hormone levels and blood flow. Eating good fats like nuts is difficult for those who are lactose intolerant, so make sure you check the ingredients and nutrition label!
The 5 fibromyalgia diets tips [that everyone should know] mentioned above should be a great starting point. Having a healthy diet is a very important part of the treatment process, however, there are other factors that must be accounted for. One of them needs to do with taking medications. Depending on the type and quantity of medication you’re taking on a daily basis, it is not uncommon for a fibromyalgia diet plan to include some form of calorie restriction or even complete elimination from your regimen. This is because some medicines can cause weight gain when combined with certain foods and/or drink. Calorie restriction on its own, however, can help with weight loss and overall health. As we mentioned, it is best to check the ingredients on all of your food items. They need to be low in fats and sugars so they will help ease the pain without causing more of it.
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If you are currently taking any form of pain-relieving medication, make sure you consult your doctor before adding a dietary supplement like omega-3s or fish oil. It is also essential to note that not all medications are created equal. Some can cross threshold levels and cause reactions. Based on your doctor’s instructions and recommendations, it may be necessary for you to reduce or completely cut out certain medications that may be making it difficult for you to feel comfortable in your own skin or in your life.
Fibromyalgia is a serious condition that can severely affect the quality of ones life; whether it is causing physical pain, mental anguish, headaches or depression. With the right dietary approach, the symptoms can be treated through dietary change and healing can begin.