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Diet for Fibromyalgia: What to Eat, What to Avoid

The role of diet for people with fibromyalgia remains a subject of research. In fact, the disease itself is still full of unknowns. Experts aren’t certain of its pathophysiology, nor its treatment. However, we do know that certain dietary habits can facilitate its management. With that in mind, we’re going to talk about the right diet for fibromyalgia.

Eating a healthy diet, with foods containing antioxidants and substances with anti-inflammatory capacity, helps to reduce chronic pain and fatigue. For this reason, paying special attention to both nutrition and lifestyle habits in this type of patient is essential.

So, what’s the right diet for fibromyalgia? We would like to share some of the positive adjustments people with this disease can make. Most of them are endorsed by the scientific community and can contribute to improving symptomatology.

The right diet for fibromyalgia: Melatonin

Melatonin is the hormone responsible for regulating sleep cycles. It’s positively related to the quality of rest. In addition, it’s also useful in mitigating stress levels.

Recent studies, such as one published in the International Journal of Molecular Sciences, have found that large doses of this substance, around 15 mg, are able to reduce chronic pain and fatigue in patients with fibromyalgia.

For this reason, experts are recommending the use of a melatonin supplement for many fibromyalgia patients. Just keep in mind that you shouldn’t mix this substance with antidepressant drugs because of possible interactions between them.

Anti-inflammatory foods to reduce fibromyalgia pain

Fibromyalgia conditions are often characterized by increased systemic inflammation, which manifests itself in the form of chronic pain. In order to alleviate this situation, the practice of regular physical exercise is recommended.

In addition, as far as diet is concerned, experts highly recommend introducing anti-inflammatory foods on a regular basis. These are ones containing 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’s a good idea to increase the intake of oily fish, nuts, and raw vegetable oils.

Similarly, it’s important to reduce the consumption of processed products with simple sugars, trans fatty acids, and omega 6. These kinds of nutrients have inflammatory capacities, which can be counterproductive in fibromyalgia patients.

Eliminate alcohol and soft drinks

Both alcohol and soft drinks are products that are too common in the diet, which don’t provide any benefits. On the contrary, they worsen markers related to metabolic health.

They’re also capable of increasing the state of systemic inflammation. This is particularly detrimental in individuals suffering from a chronic inflammatory disease.

For this reason, they should be eliminated from the diet. Fibromyalgia patients tend to be sensitive to these foods, even in small amounts. In addition, alcohol produces a certain degree of dehydration.

In people with this condition, it’s best to keep the water balance under control by regularly drinking fresh water and not other industrial products.

The right diet for fibromyalgia: Adjustments are necessary

Fibromyalgia is still a disease without a cure. However, better control and management of fibromyalgia are possible through healthy lifestyle habits. Both regular physical exercise and rest are two basic aspects when it comes to reducing the symptoms of the disease. In addition, they increase the patient’s functionality.

To achieve more restful sleep, it may be useful for patients to supplement with melatonin. However, the usual doses fall short in this type of situation. The scientific literature available recommends the use of 15 mg for the treatment of this disease.

In addition, making a number of dietary changes is necessary. The aim of these is to reduce the state of systemic inflammation. With this in mind, patients should include products with omega-3 fatty acids in the diet. At the same time, it’s crucial that they reduce the intake of trans fats, sugars, and processed products.

Finally, we must mention the importance of eliminating alcohol and soft drinks from the diet of people suffering from fibromyalgia. The former can cause inflammation and dehydration.

In the case of soft drinks, their sweeteners and additives can produce negative changes in the intestinal microbiota, which end up aggravating the inflammatory state that’s typical of this type of patient.

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