Although there is no cure for fibromyalgia, the flares can be controlled with the help of the right diet. People with fibromyalgia need certain nutrients in higher quantities to control the widespread musculoskeletal pain, reduce fatigue and improve sleep. Studies suggest that people with fibromyalgia are usually deficient in certain nutrients that worsen their muscle and bone pain. However, food sensitivities are known to trigger fibromyalgia pain. As the triggers vary from person to person, fibromyalgia patients should maintain a food journal that helps in identifying the foods they should avoid. Nevertheless, the following foods are known to help people with fibromyalgia.
5 Best Ways To Control Fibromyalgia With Diet
Add Oily Fish To Your Diet
Foods rich in omega-3 fatty acids can help in easing fibromyalgia pain. (1) Oily fish is the best source of omega-3 fats. They help in fighting inflammation and improving blood flow. They are also known to help in balancing the mood and improving the cardiovascular function. Furthermore, oily fish provides lean protein that helps in reducing fatigue, a common symptom of fibromyalgia.
Eat Magnesium Rich Foods
The daily requirement of magnesium of people with fibromyalgia is higher than the standard daily allowance.(2) Magnesium is essential for maintaining the muscle and bone functions and synthesis of enzymes involved in energy production. In addition to including magnesium rich foods such as beans, lentils, broccoli and spinach to the diet, magnesium supplements can help in reducing pain and fatigue associated with fibromyalgia.
Eat More Fruits And Vegetables
A diet rich in fruits and vegetables provides vitamins, minerals, antioxidants and fibers that are essential for fighting the fibromyalgia symptoms. (3) People with fibromyalgia should eat 8 to 10 servings of a variety of colorful fruits and vegetables daily. It helps in increasing their energy level, longevity and quality of health.
Consume Lean Protein
Protein is extremely important for fibromyalgia patients. (4) The body needs protein to repair and build muscles. A protein deficient diet increases pain and exhaustion. Thirty percent of the daily calorie requirement of people with fibromyalgia should come from lean protein such as lean meat, fish, cottage cheese and eggs.
Eat Vitamin D Foods
Fibromyalgia patients are often deficient in vitamin D, which worsens the fibromyalgia symptoms. (5) Vitamin D deficiency increases muscle and bone pain. Low fat dairy and oily fish are good dietary sources of vitamin D.