Inflammation
Fibromyalgia is currently not considered an inflammatory condition, but we do have some research suggesting it may be linked to inflammation of the fascia. Further, many of our comorbid conditions do cause inflammation, which in turn causes more pain. Chronic fatigue syndrome is believed to have an inflammatory component as research shows an associate 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 foods are in the nightshade family, which have long been suspected of increasing the symptoms of arthritis. This belief has carried over into FMS and ME/CFS has well. While we lack conclusive evidence that they're harmful in any of these conditions, some nightshades (also called solanaceae) contain acetylcholine. Limited evidence suggests that acetylcholine may worsen cardiac symptoms of ME/CFS.
Fish oil and the spices ginger and turmeric also can help fight inflammation as well, and fish oil has the added benefit of being a natural antidepressant.
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 your doctor is an important resource when it comes to nutrition. Talk to him/her 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:
Ciappuccini R, et al. Clinical and experimental rheumatology. 2010 Nov-Dec;28(6 Suppl 63):S131-3. Aspartame-induced fibromyalgia, an unusual but curable cause of chronic pain.
Khan S, Spence V, et al. Clinical physiology and functional imaging. 2003 Sep;23(5):282-5. Prolonged acetylcholine-induced vasodilatation in the peripheral microcirculation of patients with chronic fatigue syndrome.
Liptan GL. Journal of bodywork and movement therapies. 2010 Jan;14(1):3-12. Fascia: A missing link in our understanding of the pathology of fibromyalgia.
Smith JD, et al. The Annals of pharmacotherapy. 2001 Jun;35(6):702-6. Relief of fibromyalgia symptoms following discontinuation of dietary excitotoxins.
2008 National Fibromyalgia Association. All rights reserved. "Nutritional Treatments for Fibromyalgia" and "Eat Your Pain Away!"
2008 University of Washington. All rights reserved. "Diet and Arthritis"
2007 The Trustees of Columbia University. All rights reserved. "Serotonin and foods?"
