Fibromyalgia (FM) is a chronic condition characterized by widespread musculoskeletal pain and stiffness, tender points, fatigue, and non-restorative sleep. Sometimes referred to as fibromyalgia syndrome (FMS), other symptoms may include anxiety, depression, cognitive or memory problems, and swelling, numbness and tingling in the arms, hands, feet, and legs. Creating a solid fibromyalgia diet can play a part in a holistic approach to managing symptoms by counteracting stress, cleansing the body of toxins, and restoring a healthy balance of nutrients.

Identifying Food Triggers in Fibromyalgia Syndrome
Some research suggests that food allergies or sensitivities may contribute to FMS. To identify foods that may be contributing to your symptoms, go on an elimination diet for 2 to 4 weeks. During this time, keep a food diary to track your FMS symptoms and their severity.

Common culprits include highly acidic foods; foods in the nightshade family such as tomatoes, potatoes, eggplant, and peppers; red meat; cow milk products; and wheat products. Avoid sugar, caffeine, and alcohol since they irritate muscles, stress the system, contribute to fatigue, and interfere with normal sleep patterns. Saturated or hydrogenated fats, common in processed food, can interfere with circulation, exacerbating pain and inflammation and should be avoided.

Once you discover which foods deplete you or contribute to fibromyalgia symptoms, eliminate them from your diet for at least a year. You may be able to add them back in small amounts after your body has stopped reacting to them.

Nutritional Suggestions for Fibromyalgia Syndrome Diet
To ensure that your body has a steady source of nutrients for proper muscle function, eat four to five small meals each day rather than three large meals. Consume a high-fiber diet that includes plenty of raw and steamed vegetables, especially leafy greens such as spinach, collard greens, kale, and Swiss chard—good sources of fiber, vitamins, and minerals. Include fatty fish, such as cod, trout, halibut, mackerel, and salmon, which contain omega-3 fatty acids known to help reduce inflammation. Choose lean protein sources such as fish, poultry, and raw nuts and seeds. Drink eight glasses of pure water daily to help flush out toxins. Herbal teas and fresh juices also help cleanse the body.

Supplements for Fibromyalgia Syndrome
Supplementing your diet with vitamins and minerals can enhance your immune system and help your body create the energy it needs. Keep in mind that while some nutritional changes may quickly produce results, others may take days or weeks as your body moves towards better health.

To reduce inflammation that can contribute to pain:
• An antioxidant formula that provides 500 to 10,000 International Units (IUs) of vitamin A, up to 10,000 milligrams (mgs) of buffered vitamin C, 400 to 800 IUs of vitamin E, and 200 micrograms of selenium. Besides fighting inflammation antioxidants also reduce free-radical damage. Vitamin E helps improve circulation and reduce pain.
• Cold-pressed, unrefined flax seed oil 3 or more tablespoons daily.
• Bromelain, 400 mgs three times daily, between meals.

To support energy production:
• Coenzyme Q10, 60 mgs twice daily between meals, an antioxidant that also helps deliver oxygen to cells.
• Magnesium, 100 to 200 mgs, and malic acid, 400 to 800 mgs three times a day, twenty minutes before a meal.
• Lipoic acid, 100 mgs three times daily. Besides enhancing energy, it enhances the body’s utilization of carbohydrates.

To reduce pain, tender points, and fatigue as well as improve mood:
• S-adenosylmethionine (SAM or SAM-e), 400 mgs two or three times daily.
To help maintain the digestive tract so that nutrients are absorbed and to promote immune health:
• Acidophilus
To reduce stress, help nerves and improve energy:
• Vitamin B complex
To decrease fatigue:
• Bee pollen or royal jelly, which are energy sources that will not deplete the adrenal glands
To improve muscle and nerve function and promote relaxation:
• Calcium and magnesium
To support the immune system:
• DHEA (also supports the nervous system)
• Thymus glandular

For memory problems:
• Thosphatidylserine, 75 to 100 mgs three times daily, or
• Gingko Biloba.

Other supplements that have reportedly helped the symptoms of FMS include:
• Whey protein and creatine monohydrate, which support repair of the musculoskeletal system.
• Intramuscular injections of vitamin B12 and magnesium sulphate to reduce pain, and improve sleep and energy.
• Nicotinamide adenine dinucleotide hydrogen (NADH), 15 mgs one-half hour before breakfast and dinner to improve concentration, stamina, and energy.

Due to the complex array of symptoms involved with FMS, always consult an experienced dietician or nutritionist to help determine the appropriate dosages and mix of supplements. Also check with your doctor to make sure that supplements won’t interfere with your medications.

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