While good nutrition is an important part of managing many types of chronic conditions, people with fibromyalgia can often get significant relief from their symptoms by changing their diet. No matter if you have fibromyalgia or not, it’s a good idea for everyone to eat a balanced diet. Symptoms can be lessened by eating foods high in antioxidants and getting enough vitamins and nutrients, like vitamin B12.
Foods to include as a part of a balanced diet:
- Fresh fruits and vegetables
- Wholesome fats
- Entire grains
- Lean proteins, like chicken or fish;
- Low-fat dairy;
Foods to avoid:
- processed foods,
- fried foods, and foods high in saturated fat.
- Reduce your consumption of salt and sugar as well.
How can we tackle the fatigue and exhaustion of fibromyalgia?
You can have extra energy to go through your day by eating particular meals.
Combine carbohydrates with protein or lipids to reduce the rate of absorption. Pick fresh, whole foods that are high in fibre and low in added sugars, such as broccoli, beans, tofu, oats, dark leafy greens, avocado, nuts and seeds like almonds.
Avoid sweets because they only provide a temporary sugar spike. They will be immediately burned through by your body, which will cause you to collapse or lose your feeling of vigour.
Consume more omega-3-rich foods, such as fatty fish, walnuts, and flaxseed, as well as fish oil supplements. Pain relief and inflammation reduction are also possible benefits.
Numerous spices and herbs are rich sources of phytochemicals that have anti-inflammatory properties. Turmeric, red pepper, cloves, ginger, cumin, anise, fennel, basil, rosemary, and garlic are some of the best options
Magnesium and vitamin D are both essential for people with fibromyalgia. Magnesium is crucial for the generation of energy, therefore getting enough of it can aid with fatigue. Vitamin D aids in reducing pain and weariness in the morning.
How yoga helps in Fibromyalgia
Yoga is a fantastic resource for people with fibromyalgia because of its many advantages. Maintaining your body awareness is a great advantage of yoga, which incorporates a mind-body concept. Small, attainable objectives are typically the greatest for any type of exercise as well as the development of new habits.
Each person with fibromyalgia is unique. Beginning with yoga which focuses on releasing muscular tension and promotes healing is an excellent option.
Vinyasa yoga is a type of yoga flow which improves muscle strength and postural integrity, this will also lower cortisol levels. Patients will discover that this regular perspiration can eventually relieve their chronic pain and, ideally, improve their mood as well.
Yoga is not about doing several poses perfectly, but allowing the body to meditate, which helps to regulate breathing and centre your mind, which is very much needed for a fibromyalgia patient.
Some yoga poses that help a person with fibromyalgia:
1. Child pose
The child’s pose enables you to inwardly turn and calm your thoughts and block external stimuli, allowing you to concentrate on your breath.
This pose, which is one of the gentlest inversions, works against our natural upright posture, stretching and relaxing the muscles in the hips and legs. This position can lessen oedema and exhaustion in the lower extremities.
3. Mountain Pose
Mountain Pose may appear to a non-yogi to be just standing, but when the focus is placed on grounding into the soil, pulling the shoulders down the back, lengthening the spine, and breathing, you’ll notice a reduction in stress as well as a relaxation of your muscles and organs throughout your body.
4. Stand and fold forward
This is a great position for its calming effects and the opening it gives your entire back. Depending on your level of pain and flexibility, you can easily modify it. If this is too difficult for you, put your hands on the wall and hold yourself there until you can comfortably rest them on your thighs.
This concluding posture can be done at any time as a way to quiet the mind and relax the body. More than just lying down, Savasana teaches us to ignore outside stimuli, accept where we are, and simply be in the moment. It also allows the muscles and organs to simply relax and return to an easy state.
6. Cobra Pose:
Cobra pose assists in strengthening and stretching the back, opening the chest and front body, which can both be extremely sensitive places for fibromyalgia patients.
7. Warriors pose
Patients with fibromyalgia must also maintain strong muscles, and playing the warrior pose is a fantastic way to do this while reducing stress. This classic position tones the back and arms as well as the large muscles in the legs.
8. Cobblers pose
This pose is excellent for expanding the hips and for groin and knee strength. The more you do it, the more bend you’ll be able to get the more these muscles get open up.