Inflammation
Fibromyalgia is not considered an inflammatory condition, but, many of the overlapping conditions do cause inflammation, which in turn causes more pain. Chronic fatigue syndrome, on the other hand, is believed to be associated with pro-inflammatory cytokines. A lot of people with these conditions take NSAIDs (non-steroidal anti-inflammatories) such as Advil (ibuprofen) and Aleve (naproxen), but these drugs can have negative long-term effects on your health and may interact with other medications you're taking. Instead, you can reduce inflammation by adding foods containing natural anti-inflammatories to your diet. The best researched ones include:
- Flavonoids: Apples, grapes, cranberries and strawberries
- Carotenoids: Carrots, citrus fruits, tomatoes*, peppers*, dark leafy greens, corn, pumpkin and beets
- Turpenes: Citrus, spinach, tomatoes*
- Allyl sulfides: Garlic, chives, leeks and onions
- Isothiocyanates: Cabbage, cauliflower, broccoli, bok choy, kale, turnips, mustard greens and chard
*These vegetables are in the nightshade family, which some say exacerbates arthritis symptoms. However, this has never been scientifically proven, and many people with arthritis say these vegetables make them feel better.
Also, fish oil and the spices ginger and turmeric also can help fight inflammation. Fish oil also is a natural antidepressant. You can get it through eating fish or by taking it in supplement form.
Getting Started with Good Nutrition
A lot of people with FMS and ME/CFS notice that certain foods or certain types of foods make them feel worse. To pin down any food sensitivities you may have, you might want to try an elimination diet. You might also want to consider a food diary in which you could list the foods you eat and your symptoms to see if you can spot a pattern.
If you're feeling overwhelmed and don't know how to get started, here are more resources that can help you:
- Look up foods and get help planning your diet with About.com's Calorie Count.
- Learn more about general nutrition from About.com Guide to Nutrition Shereen Jegtvig.
- Find out more about good nutrition from Nutrition.gov.
- Get nutritional information for several brands of foods and for restaurant meals at CalorieKing.com.
Don't forget that you doctor is an important resource when it comes to nutrition. Talk to him about any changes you make and what results they have. You might also want to see a nutritionist who can help you plan meals and change your eating habits for the better.
Sources:
2008 National Fibromyalgia Association. All rights reserved. "Nutritional Treatments for Fibromyalgia" and "Eat Your Pain Away!"
2008 Fibromyalgia-Symptoms.org. All rights reserved. "Eat Healthier"
2008 University of Washington. All rights reserved. "Diet and Arthritis"
2007 The Trustees of Columbia University. All rights reserved. "Serotonin and foods?"
