Fibromyalgia is a condition which includes a series of symptoms such as pain, tenderness and stiffness in joints, muscles, tendons, and other softer tissues. This is an unusual medical condition which is affecting several people across the world, particularly middle-aged women. It could occur at any stage of the life and is seven times most common in women than in men. In addition to the tenderness and pain, fibromyalgia is also characterized by a few other symptoms such as restless sleep, fatigue, headaches, morning stiffness, dizziness, anxiety, and trouble in concentration, anxiety, and depression.
Fibromyalgia is technically a syndrome but not a disease as this condition has a recurring set of symptoms and its exact cause is completely not known. Hence, it is mostly characterized as a syndrome. Like other chronic conditions, fibromyalgia develops gradually over time. This condition can be reversed by making healthy lifestyle changes and appropriate nutrition choices.
Here Are The Top 8 Diet Tips To Deal With Fibromyalgia:
1. Include More Fish:
Fish that contain a healthy amount of omega 3 fatty acids such as tuna and salmon helped in reducing inflammation and cardiovascular diseases . A study has revealed that a diet high in omega 3 fatty acids helped in reducing the symptoms such as morning stiffness and painful joints. This study, however, was not conducted on fibromyalgia patients, but the results were quite promising. Also, walnuts and flaxseeds are other healthy food options that contain a healthy amount of omega 3 fatty acids.
2. Avoid Refined Carbohydrates:
Avoid all those foods that are made of or contain refined carbs such as white bread, cakes, muffins, cereals, and sweets etc. that are processed . Instead prefer whole grain bread, rye, oats, traditional granola etc. Few studies have indicated that a diet high in refined carbs can trigger the symptoms associated with fibromyalgia.
3. Avoid Artificial Sweeteners:
Avoid taking artificial sweeteners such as aspartame and saccharine . Foods that contain artificial sweeteners can aggravate the symptoms of fibromyalgia. A study has revealed that avoiding these sweeteners helped in reducing the symptoms associated with fibromyalgia.
4. Say No To Caffeine:
Caffeine can make you feel jittery and could be a reason behind sleeplessness, which is something most of the fibromyalgia patients suffer from . So, you might be tempted to have coffee throughout the day. However, this solution of taking caffeine to stay awake can actually deprive you of a good night sleep. So, try drinking green tea instead as it contains a healthy dose of antioxidants and less caffeine.
5. Include More Vegetables:
Vegetables contain a high dose of antioxidants, which could help combat oxidative stress . Few research studies have revealed that higher amounts of oxygen free radicals are responsible for most of the symptoms associated with fibromyalgia. So, by eating lots of fruits and vegetables you can get lots of antioxidants which can help combat free radicals apart from getting a good dose of vitamins.
6. Stay Away From Additives:
The Monosodium Glutamate (MSG) and salt content in your food should be low . Most of the processed foods have these additives, so check the list of the ingredients before purchasing them. Few studies have revealed that foods that contain additives trigger the symptoms of fibromyalgia by activating the brain’s neurons, thus making them more sensitive to pain.
7. Drink Lots Of Water:
In addition to healthy eating, make sure you drink lots of water daily . Dehydration is a reason behind fatigue, a symptom related to fibromyalgia. So, to stay hydrated and for the healthy functioning of organs, you need to drink lots of water.
8. Vitamins And Supplements:
An important part of fibromyalgia diet is including vitamins and supplements . A daily dose of supplements is recommended to deal with fibromyalgia. Seek your doctor’s advice before you take any supplements and vitamins for fibromyalgia.