Feeding For Fibromyalgia
The role of diet in fibromyalgia remains the subject of research. In fact, the disease itself is still full of unknowns. Its pathophysiology is not known for sure and neither is its treatment. However, it is known that there are certain habits at the dietary level that can facilitate its management.
Eating a healthy diet, with foods containing antioxidants and substances with anti-inflammatory capacity, helps to reduce chronic pain and fatigue. For this reason, it is essential to pay special attention to both nutrition and lifestyle habits of this type of patient.
What should the diet be like for fibromyalgia? This time we want to share some of the positive adjustments that can be made in the diet of people with this disease. Most are endorsed by the scientific community and can help improve symptoms.
Food for fibromyalgia: melatonin
Melatonin is the hormone responsible for regulating sleep cycles. It is positively related to the quality of rest. In addition, it is also used to mitigate stress levels.
In recent studies, such as one published in the International Journal of Molecular Sciences , large doses of this substance, around 15 mg, have been found to be able to reduce chronic pain and fatigue in fibromyalgia patients.
For this reason, the use of a melatonin supplement is beginning to be recommended in many fibromyalgia patients. You just have to keep in mind that this substance should not be mixed with antidepressant drugs, due to possible interactions between them.
Anti-inflammatory foods to reduce pain in fibromyalgia
Fibromyalgia symptoms are often characterized by increased systemic inflammation, manifested as chronic pain. In order to alleviate this situation, regular physical exercise is recommended.
In addition, when it comes to diet, it is highly advisable to regularly introduce anti-inflammatory foods. These are the ones that contain omega 3 acids in their composition, as stated in a study published in the journal Biochemical Society Transactions.
To meet the requirements of this micronutrient, it is advisable to increase the intake of oily fish, nuts and raw vegetable oils.
In the same way, it is necessary to reduce the consumption of those processed products, with simple sugars, trans fatty acids and omega 6. This class of nutrients have inflammatory capacities, which can be counterproductive in fibromyalgia patients.
Eliminate alcohol and soda
Both alcohol and soft drinks are too common products in the diet, which do not provide any benefit. On the contrary, they manage to worsen the markers related to metabolic health.
They are also capable of increasing the state of systemic inflammation. This, in particular, is detrimental in those individuals suffering from a disease of an inflammatory and chronic nature.
For this reason, it is necessary to eliminate them from the diet. Fibromyalgia patients tend to be sensitive to these kinds of foods, even in small amounts. In addition, alcohol produces a certain degree of dehydration.
In people with this condition, it is convenient to keep the water balance under control, through regular intake of fresh water and not other types of industrial products.
Feeding for fibromyalgia: adjustments are necessary
Fibromyalgia is still a disease without a cure. In any case, better control and management of it is possible through healthy lifestyle habits. Both regular physical exercise and rest are two basic elements when it comes to reducing the symptoms of the disease. In addition, they allow to increase the functionality of the patient.
To get a more restful sleep, supplementing with melatonin can be helpful. However, the usual doses fall short in these types of situations. The scientific bibliography advises to use 15 mg for the treatment of this pathology.
Also, you need to make a number of dietary changes. Their objective is to reduce the state of systemic inflammation. For this, it is convenient to include products with omega 3 fatty acids in the diet. On the other hand, it is crucial to reduce the contribution of trans fats , sugars and processed products.
Finally, it is necessary to mention the importance of eliminating alcohol and soft drinks in the diet of people suffering from fibromyalgia. The first promotes a state of inflammation and dehydration.
In the case of soft drinks, their sweeteners and additives can generate negative changes in the intestinal microbiota, which end up aggravating the inflammatory state of this type of patient.
