NUTRITIONAL RECOMMENDATIONS FOR CASES OF FIBROMYALGIA
Fibromyalgia is a chronic syndrome that affects women in particular. It is characterized by fatigue, pain and general discomfort. The diet may be significantly affected, so it is important to get a good combination and adequate proportions of foods so that the body can maintain an optimum balance.
• Cereal and legumes are an important source of energy for the body, so you should eat potatoes, rice or pastas regularly instead of foods that may contain more fat. Try not to fry, spread butter on, or accompany foods in this group with cream sauces, since this will add unnecessary fat.
• It is recommended that you eat 2 or 3 fruits daily. If you eat them as dessert and this causes discomfort, try eating them as an appetizer or snacks between meals. Avoid eating very green (unripe) or overripe fruits.
• Eat vegetables at lunch and dinner, trying to cover your plate with colors without adding fat (which they absorb easily). Raw vegetables, though higher in nutritional content, are harder to digest; if this is your problem, eat them cooked in stews, vegetable sautés, etc.
• Eat at least 2 servings of skim milk products per day. The calcium they provide is important for reducing muscle spasms and pain.
• Don’t eat too many foods from animals, because they could in increase the possibility of an inflammatory response (especially red meats that contain arachidonic acid). Choose white meats and eliminate any visible fat and the skin. Fish is recommended, hopefully 3 to 4 times a week due to its omega 3 fatty acid content – such as salmon, tuna, sardines, anchovies, etc., or fish such as tilapia, sea bass and mahi mahi, which are a good source of high quality protein.
• Include oils and fats in moderation, but don’t eliminate them entirely. The omega 3 content of foods such as seeds (almonds, nuts) and olive oil, avocado, etc., help reduce inflammation and improve serotonin production in the brain, a substance that helps us fight off depression.
• Hydrate your body! Medicines for relieving fibromyalgia symptoms can cause dry-mouth. It’s better to drink water in sips between meals and not during the meal, since a large volume of liquid in the stomach can cause discomfort. In addition, drinking sufficient water will help you eliminate body wastes and toxins, which can aggravate inflammation.
• Reduce the amount of salt in your diet. Excess salt can lead to edema and swelling, which would add to the typical discomforts of chronic rheumatism. Limit your consumption of processed foods, cold cuts, canned foods and soups, because they have a high sodium content.
• Increase your intake of foods rich in MAGNESIUM. It has been shown that fibromyalgia patients often have low levels of this mineral, and its deficiency produces apathy, weakness, cramps and muscle quivers. It can be found in dark green leafy vegetables, nuts, cacao, milk products, whole grain cereals and legumes.
• CALCIUM is a vitally important mineral when talking about this disease. If there is a deficiency or low level of calcium, more muscle spasms are produced. It is recommended you consume at least two portions of milk products – preferably skim – such as one cup of skim milk and a serving of yogurt.
• Vitamin E can be helpful for avoiding or preventing muscle spasms and can be found in foods such as vegetable oils, olive oil, seeds, and whole grain breads and cereals.
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