I have always believed in diet having a massive and defining influence on how we are and who we are, and am always reading anything I can find on the matter. So it's no surprise that I have been researching online for articles about Fibromyalgia and diet.
After reading a few articles some things seem to be consistent. The main one, bin my mind, is that prevention is better than cure.
Now, I know we can't, as yet, cure Fibromyalgia, but we can try and prevent some of the effects it has on us. An obvious way to do this is to exclude foods from our diets that irritate the FM, and to include foods that alleviate symptoms and ones that help the central nervous system in some way.
We can't prevent our Fibromyalgia, but we can sometimes prevent the worst of it's symptoms.
1. Caffeine
Caffeine is a stimulant, and one of the most devastating effects of Fibromyalgia is broken sleep at night. So why would you stimulate your mind and body when you are trying to relax it and sleep ?
If you can't stop caffeine completely, then at least have a cut off time after which you consume no coffee, tea, hot chocolate or even a choccy bar !
DON'T consume anything containing caffeine after 6pm. And if you can, cut out all food and drinks containing caffeine completely.
2. Food Additives
We all know that one of the main aspects of Fibromyalgia is having a heightened sensitivity to pain, with the slightest touch being excruciating at times. Also, it's well known that certain food additives have long been known to cause hyperactivity in children. My own daughter back in the 80s, was hugely affected by artificial colours added to food, as well as some other food additives.
What many people don't realise is that artificial additives can also affect adults and their pain l, and in very unpleasant ways.
In relation to Fibromyalgia, there are some additives which are known to increase the pain. These include MSG (monosodium glutamate) and Aspartame (artificial sweetener). These additives can act as excitotoxin molecules, a group of chemicals that can activate the neurons that increase your sensitivity to pain. Therefore it follows that you could decrease your pain by avoiding MSG and aspartame.
Why not make a food diary, and note when you eat Chinese take away, or drink fizzy drinks, especially diet drinks (soda pop). Nowadays aspartame is in many things, not just diet products. It is in almost ALL cold drinks such as squash, cordials, soda and fizzy drinks in cans and bottles. It's now cheaper than sugar, so is used all over the place. Become addicted to reading food labels !
DON'T eat MSG or aspartame.
3. Fruit & Vegetables
Almost all fruit and vegetables contain antioxidants, such as vitamins A, C and E. Antioxidants help keep you healthy by fighting the free radicals which damage your bodies cells. The process where free radicals attack the bodies cells and damage them, because you aren't producing enough antioxidants, is called Oxidative Stress.
Oxidative Stress is believed by some researchers to be the cause of our Fibro symptoms.
Eat a good variety of fresh fruit and veg. Organic is best obviously, as that means you avoid all the damaging chemicals, but price often is a barrier to buying organic food. Raw fruit and veg is best, but gently steamed is fine too. Don't boil veggies, as much of the goodness leaches into the cooking water.
There are a few studies that show a raw, vegan diet can help Fibromyalgia, but that is pretty extreme and not for the feint of heart !
If you want to eat meat, then only consume free-range outdoor grass fed meat. Beef is good because it contains a good source of iron and B12. Iron and B12 are both important in helping your pain-processing nervous system work properly. Bear in mind that in Ireland, all pork and chicken is battery farmed, indoors in tiny pens - no grass, no real food. Lamb is outdoor here, as is beef. So always look for the Free Range label on chicken and pork/bacon products.
4. Vitamin D
Vitamin D, the sunshine vitamin, is vital to all humans, but most do not get enough with our modern lifestyles.
It has been shown that it is almost always especially deficient in Fibromyalgia sufferers. What is interesting maybe, is that the symptoms of a lack of vitamin D mimic some of the symptoms of Fibromyalgia. It causes muscle and bone pain among other things.
Spend as much time as you can outdoors, and uncover some of that skin so that your body can naturally gather the vitamin D it needs. In the winter you will probably need a good vit D supplement.
5. Fish
What are known as the 'oily fish', contain good amounts of omega 3 fatty acids. Omega 3 fatty acids are know to reduce inflammation, morning stiffness, tender joints and reduce soreness generally.
Many Fibromyalgia sufferers also have Rheumatoid Arthritis (RA), or Irritable Bowl Syndrome (IBS), and the qualities of omega 3 fatty acids also apply to those illnesses too.
Eat plenty of salmon, mackerel, sardines, walnuts and flax seeds, as all of these contain high amounts of omega 3 fatty acids.
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