Diet Recommendations for Fibromyalgia

Fibromyalgia is a chronic condition with symptoms which include muscle and tissue pain, fatigue, depression, and sleep disturbances; it often mimics or appears together with other chronic conditions such as irritable bowel syndrome (IBS), lupus, and arthritis. Recent data suggests that central sensitization, in which neurons in the spinal cord become sensitized by inflammation or cell damage, may be involved in the way fibromyalgia patients process pain. Certain chemicals in the foods patients eat may trigger the release of neurotransmitters that heighten this sensitivity.

Because many fibromyalgia patients have food sensitivities, eating a diet of fresh foods, devoid of preservatives and additives, may ease symptoms triggered by coexisting conditions such as IBS. Several studies have shown improvement of symptoms in fibromyalgia patients who followed vegan and vegetarian diets, although most of the patients in those studies chose to discontinue the diets after the study. Simply cutting back on the amount of red meat in your diet may help as well.

Fibromyalgia is believed to be linked to an imbalance of brain chemicals that control mood, and it is often linked with unrestful sleep and fatigue. Fibro patients may try to ease fatigue with stimulants like caffeine, but they may end up doing more harm than good in the long run.

Caffeine is a loan shark for energy.

Omega-3 fatty acids, found in salmon and a variety of fish, have been touted as a heart-healthy food, but they may help with pain, as well. Fatty acids reduce the inflammation and help brain function. A 2006 survey of arthritis patients found that daily fish oil supplements reduced pain symptoms in 60% of the patients. Omega-3s have not, however, been tested on fibromyalgia patients specifically.

Yeast, along with its partner in crime, gluten, can be found in a variety of baked goods. Consuming yeast may also contribute to the growth of yeast fungus in the body, which can contribute to pain. Fibromyalgia patients may also be more prone to gluten sensitivities. Celiac disease is seen in a subset of patients. Avoiding yeast and gluten can help some patients improve.

Some degree of lactose intolerance affects about 70% of adults worldwide, so it's not surprising that many fibromyalgia patients have trouble digesting milk and dairy products as well. In a 1998 study, researchers tested whether blood samples taken from 40 fibromyalgia patients reacted to substances found in various foods; the blood of 25% of the subjects demonstrated an immune response to cow dairy products. Patients on vegan diets have also been shown to improve symptoms.

A low-carb, low-sugar diet is less stressful on the adrenal glands and the pancreas. About 90% of fibromyalgia patients have low adrenal functioning, from toxicity stressors, which affects the metabolism of carbohydrates and may lead to hypoglycemia. These people crave sugar, but they also experience the crash that follows the initial energy high. If you're hypoglycemic, you want to keep that sugar level as stable as possible. Try to limit carbohydrates to the timed release or smart carbs with a mix of protein and fat.

The artificial sweetener found in diet sodas and many sugar-free sweets is part of a chemical group called excito-toxins, which activate neurons that can increase sensitivity to pain. Though aspartame isn’t dangerous to healthy people when consumed in moderation, fibromyalgia patients are already sensitive to pain, and aspartame may heighten their sensitivity.

Some artificial sweeteners, most notably sorbitol and xylitol, can trigger IBS as well. Since about half of fibromyalgia patients suffer from IBS, foods that irritate your bowel will trigger the body to send a message to the brain that signals fibromyalgia symptoms.

Food additives such as monosodium glutamate (MSG) often cause trouble for pain patients. MSG—a high-sodium flavor enhancer often added to fast food, Chinese food, and processed packaged foods—is a an excitatory neurotransmitter that may stimulate pain receptors; glutamate levels in spinal fluid have been shown to correlate with pain levels in fibromyalgia patients. A 1995 report commissioned by the Food and Drug Administration stated that MSG may cause short-term reactions such as headaches, and a 2007 animal study in the journal Pain suggested that increases in glutamate in muscles may contribute to pain sensitivity.

The National Fibromyalgia Research Association recommends limiting or eliminating refined sugar, caffeine, alcohol, fried foods, red meat, and highly processed foods—in other words, most fast food, candy, and vending-machine products. In addition to contributing to weight gain and the development of unhealthy eating habits, these diet-wreckers may also irritate muscles, disrupt sleep, and compromise the immune system.

Experimenting with an "elimination diet" and cutting these foods out completely for several weeks—either one at a time or all at once—may help you decide whether they affect your fibromyalgia symptoms. It's also smart to eat plenty of fresh fruits and vegetables and to keep your weight within healthy ranges: Studies show that losing weight can improve symptoms in overweight individuals.

The Qivana MetaboliQ system is perfect to stimulate healthy lean muscle synthesis which is essential to prepare your body to burn fat naturally.

For more inforation – contact Dr Wade at drdavidwade@gmail.com or go to www.ALPaniRelif.com/fibro.

Diet plans fly out the window when most people are out on the road.

Summer Weight Loss


One of the reasons is because we are not flexible enough to bend with the program. There are many fast food temptations around hotels and airports that call to us. So we need to be armed with proper knowledge of what's ahead.

Here are 7 surefire ways to work with your healthy eating plan and be flexible whether you're traveling for holiday, work, vacation or play.

1. Eat salads.

Get a salad with olive oil and lemon dressing. Ask for the oil on the side and have them bring you a couple slices of lemon. Don't eat ready made dressings they have at the restaurant. They have tons of sugar in them.

2. Ask for sauce on the side.

If you're getting anything with sauce like Chinese or Thai see if they can put the sauce on the side for you. Then you can regulate how many extra calories you eat and stay on track with your diet plan.

3. Don't order the pasta dish.

They give you way too much and you're going to keep eating it! Also, split the meal in half and then take the rest home for the next day. Most hotels have refrigerators in the room that will keep the food relatively fresh.

4. Plan ahead.

A good diet plan is one that includes planning. In fact it's not a diet plan at all... it's just a great way to live! It may look like fast food is the only option on your trip, but a quick spin into town or a look on the internet may lead to plenty of fresh and healthy meal options. You should also bring some raw food snacks with you. Raw cashews, seeds, nuts and dried fruits are a great place to start.

5. Don't order the fried foods.

The oil they fry foods at restaurants—in most cases—have labels on them that say "for frying use only". I know because I used to work at a store that shared a dumpster with a restaurant. Why can't we put this oil on our salads? I don't want to know the answer!

6. Don't order sodas or juices.

The amount of calories you're going to be getting on your trip is probably already a bunch. Don't add to the calorie overload by getting drinks.

7. If you're going to eat out and you know you're going to be decadent, don't eat at MacDonald's.

Go to the nicest steakhouse or restaurant in town and order the best meal you can possibly imagine and enjoy every single bite of it. Seriously.

Chances are you'll feel better about this, than you would if you get a Big Mac and feel guilty afterwards.

So that's it travelers!

A successful diet plan is one that is flexible when you travel and one that you keep yourself in control with some simple healthy guidelines and a little bit of planning.



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How can I prevent obesity?

To keep from becoming overweight or obese, you need to maintain a balance between the calories you take in, and those you burn off. In order to maintain your weight, your caloric intake should mirror the following rough estimates:
Consume 10 calories per pound of desirable body weight if you are sedentary (very low activity level).
Consume 13 calories per pound of desirable body weight if your activity level is low, or if you are over age 55.
Consume 15 calories per pound of desirable body weight if you regularly do moderate activity.
Consume 18 calories per pound of desirable body weight if you regularly do strenuous activity.

A great way to maintain a healthy weight and to improve overall health is to consume a healthy balanced diet. This includes avoiding foods that are low in overall nutrients (such as candy and soda pop) and limiting intake of trans and saturated fats, cholesterol, sodium, and foods with a high glycemic index. The following are some general guidelines for a balanced diet:
Do not eat meat more than once a day - fish and poultry are preferred over other meats.
Avoid fried foods, which have high fat content from the oil they are cooked in; bake or broil food instead.
Limit your intake of salt and monosodium glutamate (MSG).
Eat plenty of fiber.
Do not eat more than 4 eggs per week; eggs are very high in cholesterol.
Limit desserts and other high-calorie foods that have little nutritive value.
Avoid alcohol, or drink in moderation.
Eat from all the food groups; eating too much of anything means you are missing out on the nutrients found in other foods.

For overall health, the American Heart Association recommends that the average person get at least 30 minutes of moderate exercise five times per week or 20 minutes of vigorous exercise three times per week. Moderate activity means participating in activities such as jogging, fast walking, or even things like raking leaves or washing windows and floors. Vigorous activities include things like playing basketball, aerobics, swimming laps, or even shoveling snow. For more information on maintaining a healthy weight, see the Healia Weight Management Health Guide.

Article from www.healia.com

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