Why you can gain weight in fibromyalgia?
Usually very common for a person to gain about 12 to 15 kilos in the first year after diagnosis of fibromyalgia. Several factors are involved in weight gain, including:
Decreased metabolism .
Several hormonal changes can slow down your metabolism in fibromyalgia. Studies have shown deficiencies or hormonal imbalances (cortisol, thyroid, serotonin, growth hormone) in fibromyalgia. Probably also they affected insulin and other hormones.
The Dr. Leslie J. Crofford ** has described hormonal abnormalities FM and how to interfere with the physiological communication between the brain and body. Closely related to hormones in the autonomic nervous system. Autonomic nerves are the small nerves vital to coordinate the body ‘s hormones, and therefore play a role in the regulation and delivery of nutrients to our cells.
endocrine and hormonal -Desequilibrios
The hypoglycemic effect of roller coaster is a good example of the combination of hormonal endocrine imbalances and autonomic nervous system dysfunction leading to hypoglycemic symptoms. Neuroendocrine abnormalities in fibromyalgia probably interfere with the body’s metabolism (decrease), and part of the treatment involves the replacement or supplementation of hormones to help improve the body’s metabolism.
Slower body metabolism means you burn fewer calories daily for “work” body machinery. If fewer calories are burned without the calorie intake change, eventually there will be weight gain. Similarly, women in the late 30 and 40 often develop fibromyalgia, along with early menopause (decreased estrogen). This may in turn further decrease metabolism and increase the likelihood of weight gain.
Hypoglycemia [abnormally low blood sugar]
As we mentioned earlier, increasing insulin sensitivity results in too much glucose from the bloodstream to move and is pushed inside the muscles. All this “extra” muscle glucose has nowhere to go because the muscles have a very limited ability to store glucose.
The body is forced into e mode “store fat” which converts the extra glucose into fatty tissues. Contrary to the popular myth that obesity is a result of eating too many fatty foods, obesity usually results from eating too many carbohydrates . A diet rich in carbohydrates causes weight gain because it makes extra glucose glula extra fat thing and if fibromyalgia causes more activity and sensitivity to glucose, weight gain can be even greater.
Another myth is that most overweight people eat too much . In fact, most overweight people do not eat too much. They may have cravings to eat carbohydrates, and these are easily converted into fat. Fibromyalgia facilitates this process. You may find it helpful modifying protein and low carbohydrate diet.
Side effects of drugs used to treat fibromyalgia can cause weight gain by reducing the metabolism, altering hormones, causing fluid retention and increased appetite. Drugs that affect this are antidepressants.
Medications such as estrogen and prednisone also contribute to weight gain. If certain drugs cause weight gain, you may need to stop taking or adjust the dose according to the medical needs of each person.
Decreased activity due to pain
People with FM have more pain and are not as active because activity increases the pain. Therefore it is difficult to increase energy expenditure or calorie burning related to exercise and activity. Less calories burned can mean weight gain. Any treatment program in the FM must include efforts to increase the level of global activity.
The need to ration carbohydrates
We’ve talked about some of the basic problems of fibromyalgia, especially the changes of metabolism and responses to carbohydrates. The problems contribute to many of our symptoms that most concern us, including pain, fatigue, mental fog, irritability, anxiety, dizziness, cravings for carbohydrates, irritable bowel syndrome, the intolerance and food sensitivity .
• Lean meats, skinless chicken, turkey and fish. Steaks, sausages and bacon contain higher amounts of saturated fat and should take minimum.
• Eggs. It is a good source of protein; whites are healthier.
• Meat substitutes ( “soy meat”).
• Dairy products. They include cheese, cream, butter, skim milk, cottage cheese and yogurt without sugar. Best low-fat dairy.
• Legumes. This class includes beans, peas, peanuts, lentils and soybeans.
• All the vegetables. Vegetables are a source of carbohydrates that are high in fiber and low in sugar. Some, such as corn have more carbohydrates than others.
• Fresh fruits. Avocado, raspberries and strawberries are fruits with less carbohydrate. Avoid nuts.
• plant oils, especially olive oil. Other vegetable oils are acceptable including soybean, corn, sunflower and peanut.
• Fish oils (rich in Omega-3)
• Garnish salad including nuts, olives, bacon, grated cheese, mushrooms and other vegetables.
• Linseed oil . A healthy supplement that contains essential fats.
• Artificial sweeteners and sugar-free beverages are allowed in moderation. If you think you’re sensitive to aspartame, avoid products containing (NutraSweet) or attempts to replace it with another artificial sweetener, sucralose as (Slenda) or saccharin. Stevia is a supplement that sweetens sugar alternative.
Xylitol is another natural sweetener like Stevia does not raise blood sugar and can replace sugar.
The American diet aggravates and perpetuates the problems of fibromyalgia disease. Perhaps, before developing fibromyalgia it has tolerated high carbohydrate intake and low in fat, but since fibromyalgia develops, this diet does not work anymore and probably worse.
• Due to the slow metabolism it is difficult to eat less and notice differences.
• Because of the pain it is difficult for the increased level of exercise is to burn more calories.
• Ideally, we eat a diet that improves and effective to burn calories and provide the right “quality” food to increase metabolism and ability to burn calories.
Dr. Pellegrino has a list of Foods to avoid , as sweets, breads and pastas, especially white flour, rice, especially white, potatoes, partially hydrogenated oils (trans fats), carbonated drinks, alcohol except sparingly. Other sections that address special feeding problems, such as food sensitivities and SCI, and Collisions NUTRITIONAL FM – Deficiencies, Symptoms and Strategies Supplements
Strategies to be implemented in the diet
1. Always think of proteins
Key in the diet is not eating any carbohydrate alone, even if they are considered “good” or “beneficial” carbohydrates. Carbohydrates “taken alone increases the risk of hypoglycemia / insulin hypersensitivity in a person with fibromyalgia, so whenever you eat, include foods that include some protein. For this:
• We should not have breakfast pancakes with syrup because it contains no protein. Insulin is controlled by the balance of protein and carbohydrates every time we eat.
• If you want a salad at lunchtime, we should not eat only lettuce and vegetables. We also need to ingest a protein source in our salad such as chicken, tuna, turkey, eggs, cheese, etc.
• We should not just spaghetti dinner. You must attach meatballs (made from lean meat) or lean sausages.
• If you want a snack, that is not just a cookie. A small bag of cashews would be better it is rich in protein.
Once you get used to thinking of the protein every time you go ac omer is easier to respect the diet fibromyalgia.
2. Avoid running
Hypoglycemia is often the result of a sudden glucose load in our bloodstream, after eating carbohydrate-rich foods. The glycemic index of food is the result of measuring how fast the carbohydrates trigger the rise of sugar in the bloodstream. A GI over 70 is high. Examples of food with a high GI are: rice crispies – GI 80; corn muffin – GI 95; mashed potatoes – GI 88.
To avoid a rise of carbohydrates, every time you eat something, try to start with portions of proteins. Even when you’re eating good carbs, if the first few bites are proteins can minimize the “rush” of carbohydrates.
• Eating protein causes the first protein digesting enzymes and slows the absorption of carbohydrates are activated.
• Proteins require hydrochloric acid ( “hydrochloric acid”) for good digestion, and carbohydrates. If we eat carbohydrates first, hydrochloric acid may not be active and proteins may not eaten after being digested properly.
Foods rich in fibers and fats also slow carbohydrate absorption.
3. Eat to satiety
Try to eat at least 3 meals a day and 1-2 “snacks”. Try to eat until you’re full, but not crowded at all. Some people with fibromyalgia actually better eat five to six smaller meals a day or 3 bigger and 2 smaller meals “snacks”.
Those problems with Irritable Bowel Syndrome sometimes improve eating smaller portions more frequently.
How slowly chews y bien.
4. fulfill business days
It is recommended to strictly follow the diet of fibromyalgia for 5 days – Monday through Friday – and permitr that small traps made during the weekend. That is, the diet is five days “YES” and 2 days not as “yes.” This allows people to follow basic rules during the week (more protein, good carbs, good fats) but also allows you to eat your favorite foods during the weekend…
… .This fibromyalgia diet can help decrease sugar cravings, help rebalance body chemistry, especially the level of insulin and blood glucose and may help you lose weight.