Meal Timing
When and how often you eat meals and snacks also contributes to a healthy diet for fibromyalgia. Ideally, eat a lighter meal in the evening to prevent digestive complaints.
Good nutrition requires a little organization and thought, but, is well worth it in the long run and will actually save you time and effort and precious energy.
Meal timing impacts your health by helping to maintain constant, steady energy to keep you moving through the day. Our bodies are programmed to send us signals when it's running out of energy - rumbling stomach, loss of focus and concentration, irritability, and headache are the common signs.
Most people recognize these signs - they're actually kind of hard to ignore - but more often than not, they are pushed aside, or handled with a quick and unhealthy fix for the sake of getting on with life.
There is about a 3 to 4-hour window when the body breaks down and utilizes the nutrients and energy found in food. It impacts the rise and fall of blood sugar levels in our system. At the low end of the curve, when you feel or recognize those hunger signs, your blood sugar levels are low, when you eat, your blood sugar increases as your body uses the sugar (which is called glycogen) to feed muscles, organs, brain tissue, and other organs. When the levels start to decline again you will start to feel hungry again, lose concentration, feel tired and the cycle repeats itself.
Eating regular meals throughout the day keep you from these ups and downs which ultimately impact your adrenals and stress response.
The No-No List
Nightshades are of great consideration: green peppers, eggplant, tomatoes, and white potatoes. These foods contain an ingredient that interferes with enzymes in the muscles, and may cause pain and discomfort.
If these foods do not impact your symptoms, enjoy them fresh and organic or locally grown.
Caffeine, alcohol, and sugar. Sugar promotes fatigue, increases pain, and disturbs sleep. This creates the chaotic loop of blood sugar regulation and Hypothalamus Pituitary Adrenal axis disruption.
If you were enjoying these foods as a regular part of your diet, you may experience some discomfort initially for a short period as a result of the withdrawal effect, but after that, you should experience a noticeable improvement in your condition. Try to substitute some green tea if you are a heavy coffee drinker.
Gluten – This is a BIG deal. You will want to avoid gluten during the restoration program and assess whether or not you can add it back in later. Grains are generally difficult for most to tolerate and especially when there is a compromised gastrointestinal tract. Often, eating gluten grains can result in many digestive symptoms and problems. It also is associated with fatigue in patients with fibromyalgia.
Grains that would fall into the occasional category would be:
It is best to stay away from all refined carbs like white-flour breads, cakes, muffins, donuts, sweets, and all processed breakfast cereals. These are empty calories and provide no nutritional benefits and can cause an inflammatory response.
Some experts say dairy products - particularly milk - have been known to drive the symptoms of fibromyalgia. Avoiding these products may help some people turn their health around. Small amounts of hormone and antibiotic free butter and yogurt can be enjoyed.
So... What do I eat?
In plain language, base your meals on garden vegetables, especially leafy greens, lean meats, fish, poultry, nuts and seeds, some fruits, little starch, and no sugar. That's about as simple as it gets.
See the Easy Menu Plan (left) for an example of what a typical day can look like. Come back to the site regularly for recipes and quick cooking tips.
Do your best to move toward a healthier diet. If you can’t make the change immediately, start with one healthy meal a day. Then it will be two, your snack options and soon, you will be providing gourmet suggestions to our Easy Menu Plan!
Be prepared. You can get help from a family member or friend. If you provide them with a list of what to get at the store, or go with them to shop and them keep you accountable, then invite them over to either help cook and/or for dinner. |
A healthy, whole foods diet is an important part of any fibromyalgia program. You may not realize this, but it has been widely recognized that if your diet is insufficient to support your health, then you will most likely feel bad. Many people have reported that certain types of foods, such as fatty, fried, or sugary types, seem to invite or worsen fibromyalgia symptoms.
recommended. Fresh juices and blended smoothies, in moderation are good as they can supply necessary vitamins and minerals.
