Bringing together those
who are living with Fibromyalgia
Diet & Exercise Tips
Fibromyalgia is a condition that causes pain, fatigue, and tender points around the body.
It can be hard to diagnose because many of its symptoms are similar to those of other conditions.
It can also be hard to treat. That’s why it’s important to see a doctor who has experience treating Fibromyalgia.
Medications are available to help alleviate some of the pain you might be experiencing, but there is no cure for the condition and a lot of what makes you feel better will come from the things you do for yourself.
And what are those things? To start with, eat a well-balanced diet, make sure you’re drinking enough water to stay hydrated and try to do some gentle exercise every day.
1. Aim for a well-rounded diet
Eating a balanced diet is a good idea for anyone, regardless of whether you have fibromyalgia.
That diet should include fresh fruits and vegetables, whole grains, healthy fats, low-fat dairy, and lean protein, such as chicken or fish.
Avoid unhealthy foods, including anything processed or fried, and excessive amounts of saturated fats. Also, limit the amount of salt and sugar in your diet.
2. Eat for energy
Fibromyalgia can make you feel tired and worn out.
Eating certain foods can give you more energy. Avoid sweets, which will only give you a quick sugar boost.
Your body will burn right through them, and then you’ll crash. Instead, eat foods that will give you more energy to get through your day.
Combine protein or fats with carbohydrates to slow down their absorption. Choose fresh, whole foods high in fibre and low in added sugars, such as:
* almonds, walnuts and other nuts and seeds
* steel cut oatmeal
* dark leafy greens
3. Go Vegetarian or Vegan
A few studies have looked at how eating certain diets affect fibromyalgia.
There’s evidence from studies done that eating a vegetarian or vegan diet, which is high in plant antioxidants, might offer some symptom relief.
4. Maintain a healthy weight
Another benefit of eating a healthy diet is that it can help keep your weight under control.
People who had been on a weight loss program had less pain and depression, fewer tender points, and they slept better after taking off a few pounds. Studies suggest that weight loss can be an important part of fibromyalgia treatment.
Here are some of the best foods to eat for people with Fibromyalgia:
FOODS HIGH IN ANTIOXIDANTS:
* Kidney beans
* Dark chocolate
* Artichokes (boiled)
*Berries (blueberries, cranberries, blackberries)
FOODS HIGH IN AMINO ACIDS:
* Red meat: lean cuts of beef or pork
* Poultry: chicken or turkey breast
* Fish: halibut, tuna or salmon fillet
* Dairy: non- and low-fat cheese, low-fat yogurt
* Plant-based proteins: quinoa, tofu, soybeans
FOODS CONTAINING COENZYME Q10:
* Organ meats (heart, liver, kidney)
* Soy oil
* Sardines and mackerel
FRUITS WITH LOW GLYCEMIC INDEX:
All of these foods are great for the body whether you have Fibro or not so why not incorporate them into your diet and see the difference they can make.
The healthier you are, the better able you are to fight Fibromyalgia or any other auto-immune disorder you might have.
Will exercise make you hurt more? Some muscle soreness is common after exercising in the beginning.
But ultimately exercise should relieve fibromyalgia pain, not aggravate it.
Try these tips: Start off small and build slowly. Massage or apply heat to sore muscles before exercise and apply cold after.
1. Keep it simple, doing activities such as walking, Aquafit (easy on the joints and muscles), or bicycling (stationary is fine).
2. Use light weights if you can to keep your muscles toned and at the very least, make sure to stretch several times a day.
3. There’s nothing worse for a Fibro body than to sit or lay down all day because your muscles stiffen up even more than usual and it takes
even more effort to relax and loosen them. Do some simple stretches 3-4 times a day and work to expand on them as you get stronger.
So there you have it, some simple tips for Diet and Exercise that should help everybody but especially those with Fibromyalgia.
There Is Always Hope