Eat, Drink, and Be Well
We all know what we’re supposed to do: eat balanced meals and plenty of fresh produce, drink plenty of water, keep sugar, salt, caffeine, and alcohol to an absolute minimum.
We all have a general understanding of what good nutrition is. But did you know that adjusting your diet could powerfully impact your FM symptoms?
We recently asked fibromyalgia patients to share their top nutrition tips so we could pass them along to you. There were a lot of common themes—particularly regarding items to eliminate from the diet—but there were some unusual ideas, too, that have worked for the people who sent them in.
Please remember that not everything works for every body—and check with your doctor before you adjust your diet.
Prep
Sue Cramer, who recently spoke to the North Orange County (Calif.) Fibromyalgia Support Group on “Nutrition, Exercise, and Stress Relief,” chops vegetables as soon as she brings them home from the market. She then bags them in individual portions. “That way, I have ready-made nutritional boosts to add to every meal,” she says. “I add them to just about everything: eggs, sandwiches and wraps, homemade or canned soups and chili, and of course, salads. I also take raw veggies as a snack to work.”
Another patient makes large batches of soups, stews, or other “one-pot meals” and freezes single portions. “When I don't feel well enough to cook, I can thaw out just what is needed and avoid the stress, cleanup, etc., of preparing a meal—and also the temptation of eating junk food.”
Think Ahead
It can really simplify your schedule if you’re able to cook in advance. One patient makes this her modus operandi. Karen Roberts cooks all meals for the week over the preceding weekend, then freezes them and defrosts as necessary.
“I always have fresh vegetables that I cook this one day of the weekend. I usually cook two different kinds of meat, and we're set for the week,” she says. “Sometimes, I cook enough meat for two weeks and freeze it. Then, if need be, I at least have enough meat for those times when I don't feel like cooking on the designated day of the weekend.”
“I try to prepare more than one meal at a time when I am feeling up to cooking,” says one patient. “I may make a lasagna at the same time I cook Salisbury steak since both have some of the same ingredients and both cook in the oven.”
Get Tested
Food sensitivities and food allergies may be responsible for some of the symptoms you experience. If you haven’t been tested for food allergies, check with your doctor. Consider whether you may be lactose intolerant, and ask your doctor about being tested for lactose tolerance.
You may also want to be tested for celiac disease, a condition that commonly overlaps with fibromyalgia and can cause many of the same symptoms. Celiac disease is managed by eliminating gluten from the diet.
Consider the Overlap
Discuss your overlapping conditions with your doctor, and consider if any foods may be exacerbating the symptoms of your overlapping conditions—which in turn impact your FM symptoms. Abbey Karlie realized that oils in her diet set off her IBS symptoms, which in turn impacted fibromyalgia.
Cause and Effect
“I don't eat beef if I can possibly avoid it—I found I flare after eating it,” says one patient. “The more nutritious my intake the better I feel overall.”
“I avoid potatoes and green bell peppers and really limit my intake of caffeine,” says Wanda Pearson.
“I realized some time ago, if I eat more fresh vs canned or frozen food, and I stay away from fried and processed foods as much as possible, I truly feel better,” says Judy Dyke.
Pay attention to how your body reacts to certain foods and drinks. Do some things make you feel better? Do others exacerbate your symptoms? Adjust your diet accordingly.
Reduce the Workload
Having friends over? Make it a potluck dinner. Then you can have the pleasure of a dinner party with a fraction of the work.
“Our nearest hospital has a great cafeteria that has good food at reasonable prices. Rather than eating at fast food restaurants, or when I don't feel well enough to cook, I stop by and pick up one of their entrees along with a few vegetable side dishes and my family eats a good meal for less,” says one patient. “Check into your local hospitals for possibilities.”
Margaret McGing takes advantage of meal-making businesses in her area. “The meals can be bought in different sizes to cater to your needs. All one has to do is basically place it in the oven, crock pot, or even on the grill. It depends what is ordered. Depending on the business, a person can put all the ingredients together him/herself or have the business do that. Some places even deliver.” Check out www.cleverchefworks.com/ and http://www.diydinners.net/for more information.
Ambience
“Pleasant surroundings for a meal are as important as the food and its preparation,” says Emma L. Long, MD. “Use the nice china and crystal once in a while set on a lace table cloth with a nice bouquet of your favorite flowers. Eat slowly and savor each bite.”
Go Sugarless
Tanya Poer’s daughter was recently diagnosed with FM—at age 13. Recently they changed the girl’s diet, eliminating all sugar and artificial sweetener. After just a few days, the FM pain was significantly reduced.
“I have found with absoluteness that the amount of sugar I consume is directly related to the amount of pain I will experience the next day,” Heather Stafford agrees. “So at the holidays especially, I have to remember this. Not only do I want to keep from gaining any extra pounds, I don't want the pain that comes along with it. Also, people may not realize that sugar is in alcohol in some form or another. If I have too much wine the same thing can happen.”
