Finding certain diets or recipes can be difficult to follow when you are constantly dealing with the symptoms of fibromyalgia.
According to the National Fibromyalgia Association, fibromyalgia is one of the most common chronic pain conditions, which affects about 10 million people in the United States. That is 3-6% of the world’s population. Fibromyalgia is usually diagnosed between the ages of 20-50 years, affecting more women than men. Currently, there is no cure for fibromyalgia, but many studies have shown a positive relationship between nutrition and fibromyalgia, which helps relieve chronic pain symptoms. According to Rheumatology Advisor, there are two types of approaches to help treat fibromyalgia symptoms through pharmacological (prescribed medication) or non-pharmacological (based on dietary nutrition). The importance of nutrition is essential for fibromyalgia patients because depending on the types of foods you eat, it can play a significant role in how you experience fibromyalgia– possibly trigger flareups or provide relief.
1.) Nutrition Benefits
There are many ways to manage and improve fibromyalgia symptoms by making some dietary changes to your lifestyle. It is important to avoid foods high in carbohydrates or refined sugars, which can increase symptoms and focus on incorporating a well-balanced diet. Some foods that are rich in antioxidants, lean protein, fiber, and lower levels of carbohydrates are essential for a healthy diet. Throughout the day, fibromyalgia can make you feel tired and drained, which one reason why improving your diet is important. Having a healthier diet can give you more energy, reduce chronic pain, and manage weight control. Improving your diet is a great start, but it is important to remember to exercise at least three times a week to manage a healthy lifestyle.
2.) Fibromyalgia Diet
Picture Recipe: South of the Boarder Buddha Bowl
There is no specific diet for fibromyalgia, but there are diets that focus on decreasing chronic pain, fatigue, and flares. Some diets are known as the anti-inflammatory diet, paleo diet, and autoimmune protocol (AIP) diet, which all consist of health recipes to help relief fibromyalgia symptoms. The main goal of the all three diets listed above is to encourage individuals to follow a healthier diet plan, which consist of common foods and ingredients to obtain a balanced lifestyle. Making lifestyle changes does not happen overnight and can be difficult maintain, but it is important to be consistent because it can make a difference with fibromyalgia.
Some foods that are high in antioxidants are berries (strawberries, cranberries, blueberries, blackberries) kidney beans, dark chocolate, cilantro, and pecans. Amino acids are important for the body to function properly, which is known as “the building blocks of proteins and make up a large part of human muscles and cells”(2019). According to Nutritional Research, studies show that patients with fibromyalgia have lower levels of certain amino acids in their blood. Some foods that are high in amino acids are lean beef, chicken, turkey breast, tuna, salmon, low-fat diary, and plant-based proteins (quinoa, tofu, soybeans). Some foods that contain anti-inflammatory properties are vegetables such as kale, spinach, collard greens, and broccoli. Finding a diet plan or cooking recipe that you enjoy is essential to start making lifestyle changes to can help manage your fibromyalgia symptoms.
Some recipes from Rally Pure Food, that focuses Autoimmune Protocol (AIP). “Recipes are made with no refined sugars (RSF), they are gluten free, paleo, low allergen, anti-inflammatory, grain free, soy free, dairy free, egg free, nut free, seed free, nightshade free, and legume free. Dessert/treat recipes are sweetened with fruit, maple syrup, honey, or coconut sugar”(2019). Rally Pure is a great start for looking at new delicious recipes for breakfast, lunch, and dinner.
- Breakfast: Cherry Waffles with Pepita Praline, Rustic Blueberry & Duck Egg Skillet Pancake
- Lunch: Zoodles with Spicy Broccoli & Bacon, Nectarine & Prosciutto Pizza
- Dinner: Grilled Near East Lamb Burgers, Honey Ginger Shrimp Bowls
There are several recipes that may seek your interest. Being able to try new recipes should be exciting and it can help alleviate fibromyalgia symptoms. Today is a new day, so why not try something new!
“Put yourself first, you deserve it and your body will forever be grateful”
4.) Recommended Cookbooks
Cookbook: Fibromyalgia Freedom!
There is always bright sides to every situation, it is important to remind yourself that each day will get better. The cookbook Fibromyalgia Freedom, gives great detail about the benefits of using specific ingredients that target inflammation, fatigue, and fibro fog. The cookbook includes more information about fibromyalgia and how to cope with chronic pain. According to the cookbook, some foods to avoid are processed foods, sugar, soda, alcohol, and artificial sweeteners. For fibromyalgia patients to have a healthy lifestyle it is important to get enough sleep, exercise, and a health diet. One way to measure to your symptom relief is keeping a journal and writing down the time you started your diet plan for at least 6 weeks to see how much your symptoms have improved.
“Start making a difference in your health today we will help you every step of the way”- FibroAid
Other Related Articles
- Food and Drinks to Avoid (2019)
- Self-Care for Fibromyalgia (2019)
- (AIP) Diet: Rally Pure (2019)
- Foods that Fight Fibromyalgia Cookbook (2012)
- National Fibromyalgia Association (NFA) (2019)
- Rheumatology Advisor (2018)
- Vital Motion: Fibromyalgia Nutritional Research (2019)
- Eating Well Recipes: Fibromyalgia (2016-2019)
- (AIP) Diet: Rally Pure (2019)