Tips for better living with fibromyalgia

Probably anyone ever hear that, with proper diet improved her fibromyalgia. True, we have found that the restriction of sugars and flours of all kinds, alleviates some of its symptoms. But diet alone is not enough to improve. Must have adequate medical treatment (rheumatology) with a complement of a psychiatrist (for sleep is not tortuous and have a rest and turn nivelemos anxious / depressive disorders, bone anxiety, elation, anger, etc.), listening space with a psychological group or individual therapy coping. Minimally it.

You can then supplemented with massages (there are different types: for descontracturar for specific fibromyalgia pain, back pain, etc.), lymphatic drainage, aparatologia, square waves waves, Russian, cognitive stimulation to improve among other things memory and do not forget the streching stretcher for those who can not do physical exercises alone, eutonia or just walking slowly ….
Now we go to food:
As we know,  fibromyalgia  is a chronic disease that causes  pain in muscles and fibrous tissue . Due to its chronicity it is important to follow a  specific treatment  to help  live with fibromyalgia and simultaneously prevent or improve outbreaks. The diet is a good way to relieve some symptoms or prevent their occurrence. Here we explain briefly, what should be the diet of a patient with fibromyalgia. 
The  inflammatory foods  should be on the list of the main things to avoid if you have chronic diseases. Chronic inflammation is the cause of these diseases progress and reach this level evolve to more severe. 
Fibromyalgia , autoimmune diseases such as rheumatoid arthritis, lupus and multiple sclerosis, in addition to cancer, are some of the diseases that result from a body being exposed to a constant inflammation

Foods that cause inflammation , are the most important causes of a disease as we mentioned above, persist and increase in degree causing death.
According to statistics published by the World Health Organization, about 12.9 million people worldwide have died from some form of cardiovascular disease back in 2004.
Each year, the World Cancer Research Fund estimates that about eight million people died of cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, is expected to remain as the leading causes of death in developed countries for many years to come.

 

But study after study shows that the risk of heart disease and cancer are modifiable by our lifestyles, which include the foods we choose to eat each day. With every bite we take, we are either already balancing proinflammatory and anti-inflammatory compounds in the body, or tipping the scales at one end.

10 inflammatory foods you should not eat if you have fibromyalgia

To change the balance in your favor, that is not just incorporating more natural anti – inflammatory foods in your diet, bone avoid or reduce foods that cause inflammation. Here you have the ten foods that set the stage for inflammatory diseases such as fibromyalgia, multiple sclerosis , thyroid disease, rheumatoid arthritis, and you should consider if you suffer from chronic fatigue, which, although is not a disease itself , it is commonly the result of an inflamed body.

1. Sugars

Proinflammatory agent:  the excessive intake of sugar causes tooth decay and has been linked to an increased risk of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes.
The find in : sugary drinks such as soft drinks, fruit drinks are some of the main sources of sugars that many have overlooked.
Did you know that drinking a can of Coca-Cola is the same as ten eat sugar cubes? Other obvious sugar laden foods to avoid or at least limit, include cakes, desserts, sweets and snacks / sandwich cookies. And when you’re looking for sugar in the ingredient list, keep in mind that sugar has many names: corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose are some of the creative names used to confuse the consumer.
You sugar substitute:  Do you have a sweet tooth? Choose natural sweeteners like stevia, honey or molasses to sweeten beverages and foods modestly. natural sugars found in fresh or dried fruits and canned fruits without added sugar, are also excellent choices. Not only get the sweetness you crave, fruits also provide you vitamins, antioxidants and fiber that you will not find on sugary foods and drinks. Dates, figs, persimmons, kiwis, tangerines and various types of berries are some natural healthy sweets which you can choose if you want something sweet on your palate.

2. Common cooking oils

Proinflammatory agent:  oils common vegetable cooking used in many homes and restaurants, have very high fatty acids omega-6 and sadly low omega-3 fats. A diet consisting of an omega-6 highly unbalanced omega-3 promotes inflammation and generates inflammatory diseases such as heart disease and cancer.
You find in : polyunsaturated vegetable oils such as grape seed oil, cotton, safflower, corn, canola and sunflower.These industrial vegetable oils are also commonly used for food preparation and takeaway more processed.
Substitute vegetable oil : Replace your cooking oils saturated omega-6 oil extra virgin olive oil, coconut oil and other edible oils with a more balanced proportion of omega-6 to omega-3.

3. Grasas Trans

Proinflammatory agent : Trans fatty acids are known for their double whammy effect: increase levels of “bad” cholesterol, while lowering levels of “good” cholesterol. But that’s not all you can do. It has also been found to be inflammatory foods that promote obesity and insulin resistance, paving the way for degenerative diseases occur.
The are in:  fried foods, snack foods, baked goods and commercial products prepared with partially hydrogenated oil, margarine and / or shortening. Please note that items listed 0g trans fat on the label, may still contain a certain amount of these toxic fats.
Substitute for trans fat:  Searching alternative products that do not contain trans fats, which are oil or partially hydrogenated vegetable fat in the ingredient list. In case of doubt, it is assumed that all commercially prepared foods contain trans fats unless otherwise indicated.

4. Dairy Products

Proinflammatory agent:  As many as 60% of the world population can not digest milk. In fact, researchers think that being able to digest milk after infancy is abnormal, rather than the other way around. Milk is also a common allergen that can trigger inflammatory responses such as upset stomach, constipation, diarrhea, rash, acne, urticaria and breathing difficulties in susceptible individuals.
The you are in:  Milk and milk products are so pervasive as foods containing oil or partially hydrogenated vegetable oil deficient omega-3. Aside from the obvious dairy products such as butter and cheese, dairy foods with hidden content they include breads, cookies, cakes, cream sauces and boxed cereals. Scanning the list of ingredients is still the safest way to find milk. They are the strongest inflammatory foods that exist although many people are not aware of it, or do not feel that their consumption affects them.
Milk replacer : Kefir and yogurt without sugar and fruit or cereals, are acceptable in moderation for those who are not allergic to milk. They are easier to stomach as lactose and milk proteins are broken by bacteria and / or yeasts beneficial.

5. Meat farmed

Proinflammatory agent:  beef cattle commercially produced feed grains such as soybeans and corn, a diet high in omega-6 and low fat inflammatory omega-3 anti-inflammatory fatty acid. Due to the conditions of small and narrow life, these animals also earn excess fat and end up with high saturated fats. Worse, to grow faster and avoid getting sick, are also injected with hormones and fed antibiotics. The result is a piece of meat that you and I should not be eating.
The find in : Unless otherwise noted, most, if not all, beef, pork and poultry, can be found in supermarkets and restaurants that provide fattening farms.
Meat substitute farming:  organic farmyard animals fed a natural diet, as herbs instead of grains and hormones, contain more omega-3. Have more room to move freely, they are also thinner and contain less saturated fat.

6. Red meat and processed meat

Proinflammatory agent:  Researchers at the School of Medicine at San Diego, University of California, found that red meat contains a molecule that humans do not naturally produce called Neu5Gc. After ingestion of this compound, the body develops anti-Neu5Gc antibodies – an immune response that can lead to chronic inflammatory response.Latent low – grade inflammation that will not go away, has been linked to cancer and heart disease.
The link between eating processed meat and cancer is even stronger . In a 2007 report by the Global Fund for Cancer Research and the American Institute for Cancer Research,  processed meat has been declared as a convincing cause of cancers of the colon and rectum , and possibly the esophagus and lungs as well. Meat products including animal products that have been smoked, cured, salted or chemically preserved.
You find them in : Common red meats such as beef, lamb and pork, while processed meats include ham, sausage and cold cuts.
These meat substitutes : No need to avoid red meat altogether especially if it is organic, although it can not be said for processed meat. No amount of processed meat is safe.
It replaces most of the red meat with organic vegetables, chicken and fish, and relegates red meat as a weekly gift.When you eat red meat, do not forget to choose lean cuts and preferably of grass-fed animals. To reduce the formation of toxic generated heat is also advisable not to burn your meat and use the moist heat for cooking and stewing, and boiling or steaming more frequently than methods high temperatures, such as baking and frying .

7. Alcohol

Proinflammatory agent : highest regular alcohol consumption has been known to cause irritation and inflammation of the esophagus, larynx (voicebox) and liver. Over time, chronic inflammation promotes tumor growth and leads to cancer at sites of repeated irritation.
You are in : beers, ciders, spirits and wines.
Surrogate alcohol : A refreshing glass and quench the thirst of pure, filtered water
How about a cup of green tea and jasmine anti-inflammatory and anti-aging? If you find it difficult to change the idea of ​​ethanol by water or tea, at least limit your intake to no more than one drink per day every time you take it.

8. Refined grains

Proinflammatory agent : A lot of the grains we eat today are refined. They lack fiber and vitamin B compared with beads unpolished and unrefined still have the bran, germ and aleurone layer intact. This makes refined grains as bad as refined sugars, which are practically empty calories. And refined sugars and refined grains have a higher glycemic index than unprocessed grains and when consumed consistently, can accelerate the onset of degenerative diseases such as cancer, heart disease and diabetes.
You find them in : Products made with refined grains they are almost everywhere. The most common are: white rice, white flour, white bread, noodles, pasta, cookies and cakes. To make matters worse, many products with refined grains are subjected to further treatment to improve its flavor, and often are loaded with excess sugar, salt, artificial flavors and / or partially hydrogenated oil in the process. A good example is cereal boxes containing considerable amounts of sugar and flavors added.
Substitutes for refined grains : Opting for minimally processed grains if you are not gluten intolerant or allergic to grains. When buying cereal or other grain – based products, do not take what they say labels box to the letter. The fact that the box says whole grains, this does not mean that the beans inside are 100% intact. The problem is due to the lack of an internationally accepted definition of the word “whole grain”. If in doubt, if you are not close to their natural state, do not buy it .

9. artificial food additives

 Proinflammatory agent : Reportedly, some artificial food additives such as aspartame and monosodium glutamate (MSG), trigger inflammatory responses, especially in people already suffering from inflammatory diseases such as rheumatoid arthritis.
You find them in : Packaged foods only contain artificial food additives. If you are going to buy them , read labels carefully and analyze its risks.
Substitute for such additives: In  addition to limiting the consumption of processed foods, use anti-inflammatory herbs, spices or natural sweetener to flavor your dishes instead of relying on food additives.

10. ?

Proinflammatory agent : Why is blank number 10? Because it is intended to fill with food to which you are sensitive.Many people are sensitive to certain foods, but they are not fully aware of it.
Unlike food allergies through which symptoms usually come quick and noticeable, symptoms caused by food intolerance may take longer to manifest. Consequently, when food intolerance symptoms appear, often they tend to be common minor ailments such as fatigue and headaches. But the long-term repeated exposure to foods that irritate can cause inflammation and lead to chronic disease.
You find them at:  The most common food allergens are gluten, milk, nuts, eggs and nightshade vegetables.Contrary to common belief, it is possible to develop a food allergy you eat frequently.
Substitutes for these foods:  If you suspect a particular food may be responsible for the response of your food intolerance, try to avoid completely for about two weeks and monitor your reaction. At the end of the withdrawal period, reintroduces foods in your diet. If you made notes incompatible with these, you should be able to notice the difference in how you feel today.

So let’s review:

Water

Like that in most diets, it is recommended to drink at least  1 liter and a half of water daily  (increased to 2 liters in hot weather). You should drink between meals and avoid large amounts during meals, although slimline water fills the stomach and that can lead to some discomfort. Perhaps if the patient takes medication suffer  side effects such dry mouth , so it is important to make small sips every 15 minutes .

Vegetables

The vegetables are an important source of vitamins, fiber and minerals. It is recommended to use  2 to 3 times a day  and give them a role of accompanying meat and fish. Especially  avoid frying  and thus not increase saturated fats ( to prevent weight gain); It is better to cook them or boil them , because in their natural state hinder digestion.

Fruits

They contain lots of fiber, sugars, minerals and fiber. Fruit should be in the daily diet  between 2 and 3 times . It is recommended to take them out of the main meals and attach them as  a snack  as dessert sometimes produces digestive difficulties. Avoid green and ripe fruit.

meats

It contains proteins, saturated fats and minerals like iron and iodine. The  lean meat should not be incorporated into the diet  of patients with fibromyalgia, if the exception is made is advisable to remove the fat. One trick to choosing the meat is to be melosa are easier to digest. The  animal foods  are less recommended because increased inflammatory response .

Fish

The  fish is the star food  of this group especially blue, as it provides  omega-3  (tuna, salmon, trout and mackerel) that strengthens the health essential thing in fibromyalgia. It is advisable  to eat more fish than meat

Dairy products

They are rich in calcium, magnesium and good quality protein. The recommended daily dose is  2 servings . It is recommended to use  products semi – skimmed  because they contain the same amount of calcium and less fat, improving digestion. They are advised milk, yogurt and cheese.

Fats and sugars

It is the group that has limitations regarding the diet of patients with fibromyalgia because of its  high fat  and difficult to digest. They are part of this group oil, nuts, butter, cream, chocolate, ice cream, cakes …
These products mostly rationed cautiously for example  three  tablespoons of olive oil a day.  Sugars along with salt, caffeine and alcohol are often prohibited by  weakening the immune system and irritate the muscles .

Tips

  • Using fresh produce in diets for fibromyalgia. Precooked products are prohibited.
  • We must  avoid alcohol .
  • The  salt  must be measured at meals. Is the leading cause of edema and swelling, which directly influences chronic rheumatism.
  • Strictly follow the  treatment for fibromyalgia  as recommended by the specialist.

Prohibited or restricted food

They are the food group that compromise long-term health of patients with fibromyalgia or trigger some symptoms. They are forbidden foods:
  • Rich in  oxalates:  spinach, chard and beets.
  • Rich in  purines:  organ meats, red meat and seafood.
  • Rich in  saturated fats : fatty red meats, sausages, butter, whole milk …
  • Plant  Solanaceae: tomato, potato, pepper and eggplant.
  • The  alcohol,  the  caffeine,  the  refined sugar  and  salts.
This note is merely informative. Not all bodies react the same way to milk for example. Each patient with this guide should realize that is what produces more inflammation or more incomodida and try deleting it to see if it improves. The same goes if you think that eating certain fruits or vegetables can improve, to try is enough.
We hope this information is useful.
Remember all treatment MUST BE MONITORED BY THIS DISEASE SPECIALISTS TO IMPROVE QUALITY OF LIFE.

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