The Fibromyalgia is considered a syndrome or rheumatic disease. Its cause is unknown; it is attributed emotional triggers where chronic stress plays a leading role. The fibromyalgia is a muscle pain chronic and widespread.
A healthy and varied diet benefits the health of your body and will make it stronger against fibromyalgia.
Incidence of fibromyalgia
It is estimated that fibromyalgia affects 2% of the adult population, being 80% more frequent in women than in men. The mean age at onset of the disease is between 30-55 years.
The criteria of the American College of Rheumatology are used to diagnose fibromyalgia. There must be pain when you press with your fingers on 11 of the 18 points in the figure.
Painful points for the diagnosis of fibromyalgia
Diet for Fibromyalgia
It has been proven in patients with fibromyalgia that the neurotransmitters of pain are altered. Specifically there is a decrease in serotonin, which is involved in the inhibition of painful sensations and mood. Dopamine and endorphins may also be decreased.
Among the symptoms of fibromyalgia are:
- Muscle pain that gets worse with cold, stress and physical activity. And it improves with localized heat application, rest, massage and stretching exercises.
- Rigidity of the locomotor system.
- Subjective feeling of inflammation in the joints and of numbness or tingling or in the extremities.
- Fatigue, tiredness, aggravated by sleep disturbances.
- A high incidence of anxiety, depression and stress has been reported in these patients, reaching 70%.
- Decreased strength.
- Xerostomia or dry mouth.
- Overweight, which results in obesity and diabetes due to the lack of physical exercise of people with fibromyalgia.
Gastrointestinal disorders such as heartburn (heartburn), dysphagia (difficulty in swallowing food), aerophagia (gas), bloating, diarrhea, constipation, and irritable bowel syndrome.
Food in fibromyalgia
In people with fibromyalgia increases the requirements of certain nutrients. Chronic calcium and magnesium deficiencies have been described in these patients, which may be responsible for cramps and contractures of smooth muscle. Women with fibromyalgia usually have low iron and vitamin D levels.
It is interesting to increase the antioxidant capacity of the diet of patients with fibromyalgia by consuming foods rich in vitamins A, C, E, selenium, zinc and polyphenols.
In our nutritional consultation, we usually recommend these patients to make an analysis of food intolerances and histaminosis as they have been described with great frequency that benefit from the exclusion of solanaceous group: potato, tomato, pepper, eggplant…
The milk protein and wheat mainly produce intestinal disorders that cause immunological involvement, favoring intolerance and autoimmune diseases such as fibromyalgia.
The liver overload caused by inflammatory processes increases the probability of occurrence pain. This is closely related to the omega 6 / omega 3 ratios which should be 2.6 to 1. The current diet carries a 15 to 1 ratio. It therefore takes an (omega 3) supplement and reduces arachidonic acid sources (omega 6): pork, veal, sausage, egg, refined vegetable oils (wheat germ, soybeans, sunflower, grains and corn), margarine.
It is convenient to propose an anti-inflammatory diet to reduce pain and inflammation by consuming foods rich in omega-3 fatty acids and spices such as turmeric and ginger.
Recommended diet for fibromyalgia
The diet for fibromyalgia has to be alkalizing, that is to say, with little presence of acidifying foods and an adequate consumption of nuts and vegetables of green leaf that contribute basifying minerals like calcium, magnesium and potassium.
Fibromyalgia: Water with lemon drops on breakfast and acidity of food
Proteins: 15% of daily kcal.
Carbohydrates: 45% of daily kcal avoids hidden sugars and refined hydrates.
Fats: 30% of Kcal: 7% saturated, 20% monounsaturated, 8% polyunsaturated, less than 1% trans fats and a maximum of 300 mg of cholesterol per day.
Minerals: calcium (minimum 1,500 mg / day), magnesium (400-1000 mg / day), zinc (10 mg / day) and selenium (70 μg / day). To ensure the assimilation of calcium you should take foods rich in vitamin D and sunbathe moderately.
Foods rich in vitamin D. Diet for fibromyalgia
A correct contribution of magnesium and zinc favors the absorption of calcium both at the digestive and bone levels (seafood – especially oysters -, whole grains, egg yolk and some vegetables). Foods that contribute vitamin D favor the assimilation of calcium (blue fish, anchovies and dairy).
Vitamins A (minimum 1,000 μg / day), C (80-300 mg / day), E (minimum 10 mg / day), B6 (minimum 1,5 mg / day) and folic acid .
A supply of 30-40 g of fiber, from legumes, fruit, vegetables, nuts, seeds and whole grains, must be ensured.
Fibromyalgia Diet Planning
Take a glass of warm water with 2-3 drops of lemon before breakfast, as it predisposes to the intestinal emptying and stimulates the gallbladder. In addition it is of great help to restore acid base balance. The western diet is very acidic, and often causes tiredness, pallor, headache, emotional ups and downs, muscle contractures, cavities, hair loss and brittle nails. The citric acid of the diluted lemon generates an alkaline citrate buffer.
Avoid liver irritants: coffee, fried, alcohol, sugar (dextrose, glucose, maltose, lactose, fructose, honey), milk (yogurt, cheese), processed (saturated and Trans fats), refined carbohydrates, pastries), additives, colorings and preservatives, processed or very processed foods and red meats.
Also avoid asparagus, cauliflower and broccoli as they reduce the detoxification capacity of the liver.
It controls constipation and restores the microbiota (intestinal flora). This increases the consumption of spinach, beet, goat’s cheese, grated apple, onion and olive oil of first cold pressure.
- Improve your diet with the Coherent Diet.
- Establish a fixed schedule of 5-6 meals, taking into account:
- At all meals there must be: protein, fat and carbohydrates.
- Three main meals and two / three snacks.
- Do not miss more than an hour, since you get up without breakfast.
- Do not spend more than 4-5 hours between meals.
- If you spend more than 3 hours from dinner to bedtime, you should take a snack (mid-morning or snack).
- Consumption increases and specias that improve the response to pain such as basil, rosemary, turmeric, fresh ginger.
- Do not mix starches in the same food: bread, pasta, rice, potatoes, bananas, corn, beets, and squash.
- Practice moderate exercise at least a little more than usual. 40 minutes of walking a day.
- Drink 1.5-2 liters of water a day. Better off meals.
Coca-cola, coffee, mate and tea are caloric, but they are potent stimulators of insulin, pain and the inflammatory processes so typical in Fibromyalgia, so it reduces their consumption and if you take them, that is at breakfast along with other foods with fiber. The rest of the day takes them decaf.
Try to reduce the level of stress because it causes the same physiological response as caffeine. It is advisable to practice relaxation techniques or yoga.
It takes three days a week this cleansing broth.