Fibromyalgia, or fibromyalgia syndrome, is a health condition that creates aches and pain all over the body. People with fibromyalgia usually experience other symptoms, such as intense tiredness or sleeping, mood, or problems with memory. Fibromyalgia affects more female than the male population. The pain, lack of sleep and extreme tiredness that fibromyalgia causes can affect your ability to work or do daily activities.
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Who gets fibromyalgia?
Fibromyalgia attacks as many as 4 million Americans 18 and older. The average age range at which the fibromyalgia is diagnosed is 35 to 45 years old, but many people have had symptoms, including chronic pain, that began much earlier in life. Fibromyalgia is more frequent in women than in men.
What are the symptoms of fibromyalgia?
Chronic (long-term), extensive pain is the most common symptom of fibromyalgia. You may feel the pain all over the body. Or, you may feel it further in the muscles you use most often, like in your legs or back. The pain may feel like a deep deep muscle ache, or it may pulsate or burn. Your pain may also be more harmful in the morning.
Other symptoms of fibromyalgia include;
- Cognitive and memory difficulties (sometimes called “fibro fog”)
- Extreme tiredness, called fatigue that does not become better with sleep or rest
- Trouble sleeping
- Mood problems
- Morning fatigue
- Painful menstrual periods
- Muscle fatigue, causing them to twitch or cramp
- Headaches
- Sensitivity to loud noises or bright lights
- Numbness or tingling of hands and feet
- Restless legs syndrome
- Temperature sensitivity
- Depression or anxiety
- Irritable bowel syndrome (IBS)
Women with fibromyalgia oftentimes have more morning fatigue, pain all over the body, and IBS symptoms than men with fibromyalgia have.
What causes fibromyalgia symptoms to flare?
Fibromyalgia symptoms can happen without any warning. But certain events also can trigger flare-ups, include:
• Hormonal changes during the cycle or pregnancy.
You may have more trouble sleeping, more extensive pain, or headaches just before your period when your hormone levels decrease. Your periods may also be more painful.
• Stress.
Chronic (long-term) stress may increase your risk of getting fibromyalgia. Also, the short-term stress, such as work stress, or stressful events, such as the death of a loved one, can start flare-ups in people who have fibromyalgia.
• Changes in weather.
Some women report pain with changes in barometric pressure (such as when the temperature decreases from warm to cold) or on hot, humid days.
What foods are good to eat for fibromyalgia?
FIBROMYALGIA DIET FOOD LIST
People with Fibromyalgia should eat a diet that’s high in lean protein and fiber, and lower in carbohydrates. The Foods that help fibromyalgia involve fruits with a low glycemic index, vegetables, and whole grains. A well-balanced diet can increase energy level, and staying physically active can lead to greater overall health.
The lists below give examples of the types of foods that may help fibromyalgia symptoms. However, as people with fibromyalgia oftentimes have food sensitivities, what reduces symptoms in one person may trigger a flare-up in others. It’s super-crucial to listen to your body and to make your fibromyalgia diet food list.
FOODS HIGH IN ANTIOXIDANTS:
- Cilantro
- Dark chocolate
- Berries (blueberries, cranberries, blackberries)
- Pecans
- Kidney beans
- Artichokes (boiled)
FOODS HIGH IN AMINO ACIDS:
- Plant-based proteins: quinoa, tofu, soybeans
- Fish: halibut, tuna or salmon fillet
- Red meat: lean slices of beef or pork
- Diary: low-fat cheese, low-fat yogurt
- Poultry: chicken or turkey breast
FOODS CONTAINING COENZYME Q10:
- Peanuts
- Soy oil
- Sardines and mackerel
- Beef
- Organ meats (heart, liver, kidney)
FRUITS WITH LOW GLYCEMIC INDEX:
- Citrus
- Peaches
- Cantaloupe
- Apples
- Berries
ANTI-INFLAMMATORY VEGETABLES:
- Collard greens
- Kale
- Bok choy
- Arugula
- Spinach
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