Occasional mild pain anywhere in the body may not be a cause for concern, but when it recurs, it requires immediate attention. As such, “if you experience widespread pain on a regular basis, you may be suffering from a condition called fibromyalgia,” said Dr. Anjali Mukerjee, a nutritionist. “Attached to tiredness, altered sleep patternsmemory problems and mood swings, this condition is quite common compared to rheumatoid arthritis and chronic fatigue syndrome,” he added.
Agreed Dr. Chetan Rai, Orthopedic Surgeon, Apollo Spectra Hospital, Bangalore, who reported that fibromyalgia is associated with widespread musculoskeletal pain, fatiguetiredness and sometimes sleep disturbances.
According to experts, there can be several causes for this condition, and for those diagnosed with fibromyalgia, taking a multidisciplinary approach and seeking support from family and friends can help manage it. “At least 3 percent of the general population suffers from the painful condition called fibromyalgia. It is characterized by widespread pain and fatigue from head to toe. However, the location and intensity of the pain changes regularly and usually tends to intensify over time,” Dr. Anjali wrote in an Instagram post.
While the condition requires proper treatment, making certain lifestyle changes can help alleviate symptoms. Some of these changes include eating foods rich in antioxidants (which decrease inflammation) such as local fruits that are in season, vegetables, millet and legumes than to consume sugar-refined ready-to-eat foods. “Include fruit smoothies, fruit juices, fresh cut fruits, cooked vegetable curries like sambars in your meals,” Sharanya Shastry, sports nutritionist, clinical dietitian at Apollo Spectra Hospital, Bangalore, told indianexpress.com.
“But, first it is very important to rule out food intolerances if there are any. Most people with fibromyalgia tend to have intestinal problems or elevated inflammatory markers because they may be intolerant of gluten, dairy, some seeds, no vegetables or nuts. So it’s critical to rule this out,” Sharanya said.
Dr. Anjali listed the following changes that one can include in their daily life:
* Take a hot water bath to relieve early morning stiffness, improve blood circulation and reduce pain experienced during movements.
*Hydrate your system with fresh juices and at least eight glasses of water a day.
*Eat antioxidant-rich foods such as cabbage, carrots, spinach, Garlicand onions in raw form to reduce tissue inflammation.
*Meets your daily protein requirements to maintain muscle mass and build strength. Eat 2 to 4 tablespoons of flaxseed powder daily, as it contains an omega-3 fatty acid that helps reduce inflammation.
*Avoid alcohol and caffeine, as they cause sleep disturbances. “Caffeine, when consumed in large amounts (greater than 250 mg – 350 mg/day), smoking and alcohol can increase cellular inflammation/oxidative stress in the body, leading to irritability/mood swings, fatigue, intestinal disorders, and other problems. Therefore, a moderate amount of caffeine consumption (1-2 cups of tea/coffee a day) with a strict reduction in alcohol and tobacco consumption can prevent you from experiencing severe fibromyalgia pain,” said Sharanya.
*Avoid fried foods and refined flour products to reduce the frequency of painful episodes. “Refined and sugary foods cause more inflammation in the body at the cellular level, resulting in more abdominal discomfort, bloating, heartburn, irritability, muscle fatigue or neck pain, and an unhealthy gut,” Sharanya added.
*Incorporate calcium and magnesium into your diet through dairy, nuts and supplements. According to studies, women with fibromyalgia have lower levels of calcium, magnesium, iron and manganese in the mineral analysis of hair. “Therefore, sufficient calcium intake is important to reduce the risk of osteoporosis or fractures. Some good sources are homemade curds/buttermilk, fermented products (cabbage/fermented soybeans/fermented curds), cooked leafy greens, seeds, lean cuts of meat, lamb shank soup (fresh, in moderation as long as you don’t intolerant) can help,” Sharanya added.
*Improve your overall fitness levels through low-impact activities like swimming and walking.
*Participate in relaxation techniques such as meditation, deep breathing and yoga, and receive massages to help relax cramps and relieve pain in sensitive spots.
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Source: news.google.com