Fibromyalgia diet recipes for better health. Help stop flairups. (2024)

FAQs

How do you stop a fibromyalgia flare up? ›

Regular gentle exercise is one of the most effective ways that fibromyalgia flare ups can be avoided or diminished and pain managed. Exercise in moderation may increase pain at first but may help prevent or improve pain over time and build up endurance, muscle strength, avoidance of depression, and boost moods.

Foods that are particularly rich in nutrients include broccoli and berries. Choose whole grains: Whole-grain foods include barley, buckwheat, oats, quinoa, brown rice, rye, wheat, and spelt. These foods provide vitamins, protein, and fiber. Choose healthful oils: Olive oil is a good choice.

The bottom line. There's no cure for fibromyalgia, and there's limited research on the impact that diet has on the disease. However, making changes to your diet may help relieve some of your symptoms. Aim for a balanced diet rich in fruits and vegetables, and be mindful of which foods seem to aggravate your symptoms.

Research shows that lack of good quality sleep can make pain worse, and maybe even cause pain. Pain, unhappiness, depression and stress can all make you sleep badly. Symptoms often start after an illness, accident, or a time of emotional stress and anxiety. When you're low or depressed, your pain can also feel worse.

A flare-up can go on for a timespan from several days to a number of weeks [1].

Yoga and tai chi. These practices combine meditation, slow movements, deep breathing and relaxation. Both have been found to be helpful in controlling fibromyalgia symptoms.

Water. Fibromyalgia sufferers should drink at least 1.5 liters of water a day. A variety of herbal and fruit teas may also be beneficial.

Research shows that consuming around eight servings of various nutrient-rich colourful fruit and vegetables each and every day, can be very helpful. Try to ensure that some of these are fresh, and if possible, organic. Berries (such as blueberries and raspberries), as well as broccoli, house the most nutrients.

Nightshade fruits and vegetables

Studies have shown that 74%-90% of people with inflammatory conditions such as arthritis or fibromyalgia experienced increased inflammation and pain after eating nightshade family fruits or vegetables. These include tomatoes, bell peppers, white potatoes, eggplant, chilies and paprika.

You may notice your pain and stress levels improving with magnesium. Avocados, bananas, beans, leafy greens, lentils, nuts and seeds naturally contain magnesium. Some researchers advise combining magnesium with amitriptyline. Vitamin D, which many Americans lack.

What aggravates fibromyalgia? ›

Some illnesses appear to trigger or aggravate fibromyalgia. Physical or emotional events. Fibromyalgia can sometimes be triggered by a physical event, such as a car accident. Prolonged psychological stress may also trigger the condition.

While a moderate amount of daily caffeine may have no negative effects for individuals with fibromyalgia, a high intake can interfere with sleep patterns, which can further perpetuate fatigue, and can also trigger headaches if a person suddenly consumes less than normal.

The most helpful treatment approach for fibromyalgia is a combination of self-care, physical activity and cognitive-behavioral therapy. But medication may also be needed. Many drugs prescribed for fibromyalgia work to turn down “pain volume” in the central nervous system (CNS).

Physical and emotional stress are the most common triggers of fibromyalgia flares. Other triggers include lack of sleep, weather changes, and hormone imbalances.

The drugs amitriptyline, duloxetine and pregabalin can relieve fibromyalgia pain in some people. They may cause side effects such as a dry mouth or nausea. Normal painkillers like ibuprofen or acetaminophen (paracetamol) aren't recommended for the treatment of fibromyalgia.