Health Topic on Fibromyalgia

  

The Common problem seen in our health. A syndrome characterized by chronic pain, stiffness, and tenderness of muscles, tendons, and joints without detectable inflammation. Fibromyalgia does not cause body damage or deformity. However, undue fatigue plagues the large majority of patients with fibromyalgia and sleep disorders are common in fibromyalgia.

Fibromyalgia is considered an arthritis-related condition. However, it is not a form of arthritis (a disease of the joints) since it does not cause inflammation in the joints, muscles, or other tissues or damage them. But fibromyalgia can (like arthritis) cause significant pain and fatigue and it can similarly interfere with a person's ability to carry on daily activities.

It is commonly accepted, and scientifically proven, that a healthy diet can have a positive effect on overall health. Although there is no specific diet for all fibromyalgia sufferers, it has been shown that vegetarian diets tend to help fibromyalgia. Researches suspect that this is because such diets are low in fat and protein, and high in fiber, beta carotene, vitamin C, and minerals and antioxidants.

The following provides an overview of recent research into nutrients that may be beneficial additions to a fibromyalgia diet:

Antioxidants as part of a diet to help fibromyalgia: 

Antioxidants are molecules that stop oxidation (a chemical reaction that can produce something called free radicals that can damage cells). The body’s antioxidant system provides defense to keep these free radicals in check. Dietary antioxidants help our bodies to maintain our antioxidant systems. Examples of antioxidants are vitamins C, A, E, and melatonin to name a few. There may be a relationship between higher oxidation and the occurrence of fibromyalgia symptoms, but further research is needed in this area.

Ferritin and iron as part of a fibromyalgia diet: 

There has been research into a possible connection between fibromyalgia symptoms and low blood levels of iron and ferritin (the storage form of iron). Iron is important in the formation of serotonin and dopamine, chemicals in the brain that are involved in pain perception. However, there is no evidence at this time that iron supplementation would help in the treatment of fibromyalgia symptoms.

Amino acids in the fibromyalgia diet: 

Amino acids are the building blocks of proteins and make up a large part of human muscles and cells. There has been some research showing that patients with fibromyalgia seem to have lower levels of certain amino acids in their blood.

Coenzyme Q10 as part of a diet to help fibromyalgia: 

Coenzyme Q10 is an antioxidant (see above) that is important for cell function. There is some evidence that including coenzyme Q10 in the diet may improve fibromyalgia symptoms.

Fibromyalgia sufferers should eat a diet that’s high in lean protein and fiber, and lower in carbohydrates. Foods that help fibromyalgia include fruits with a low glycemic index, vegetables and whole grains. A well-balanced diet can improve energy level, and staying physically active can lead to better overall health.

The lists below provide examples of the types of foods that may help fibromyalgia symptoms. However, as people with fibromyalgia often have food sensitivities, what relieves symptoms in one person may trigger a flare-up in others. It’s important to listen to your body and to create your own fibromyalgia diet food list.

FOODS HIGH IN ANTIOXIDANTS:

• Kidney beans
• Dark chocolate
• Pecans
• Artichokes (boiled)
• Cilantro
• 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
• Diary: non- and low-fat cheese, low-fat yogurt
• Plant-based proteins: quinoa, tofu, soybeans

FOODS CONTANING COENZYME Q10:

• Organ meats (heart, liver, kidney)
• Beef
• Soy oil
• Sardines and mackerel 
• Peanuts

FRUITS WITH LOW GLYCEMIC INDEX:

• Apples
• Berries
• Cantaloupe
• Peaches
• Citrus

ANTI-INFLAMMATORY VEGETABLES:

• Kale
• Spinach
• Bok choy
• Arugula
• Collard greens

Dietary Causes of Fibromyalgia Flare-Ups

A poor diet may increase the symptoms of fibromyalgia. Foods high in carbohydrates or refined sugars and those containing aspartame or MSG have been shown in studies to cause flare-ups.

Some common culprits include:

• Bread
• Pasta
• Crackers
• Cookies
• Muffins
• Cakes
• Boxed cereals
• Frozen treats
• Pretzels
• Soda & sugar-sweetened beverages
• Candy

People with fibromyalgia should also avoid consumption of alcohol (unless symptoms are stable, in which case beverages should be limited to 1 per day for women and 2 per day for men) and caffeine. Caffeine consumption should decrease gradually, as quick cessation can cause trouble sleeping, increased pain, and fatigue. It is also very important that any tobacco use be stopped.