Might be helpful

[Ellie1991]

Although only recently confirmed with Fibro, I am a sports health and exercise nutritionist and a seasoned triathlete, I have started now carrying my tens machine massarge balls foam roller and hand roller with me permently so I can try and not rely on meds. This is helping a bit as if i get a flare up I can deal with it there and then. As well as adjusting my diet to a inflamatory diet.

[RWilliamson]

Are you able to give a list of good and bad foods? I've thought about changing my diet but not sure where to start,thanks!

[Ellie1991 in reply to RWilliamson]

The main thing is to reduce sugar (harder then is sounds). Twice cooking things such as Pasta to convert it in to what is called a resistant starch. I you would like more info let me know and ill see what I can send to you

[fmlife in reply to RWilliamson]

Rhubarb is bad, if in a flare have arthritis, do not eat rhubarb. The leaves however are great for composting.

[Cat00]

I presume you mean an anti-inflammatory diet?

As far as I know there is no inflamation with fibromyalgia so one could argue a diet that like that wouldn't help. Although some people get IBS with their fibro, myself included, so a low Fodmap diet could help?

Some people swear by other things like avoiding sweeteners etc. I don't find that makes any difference but I don't eat many things with artificial sweeteners in anyway.

[Ellie1991 in reply to Cat00]

An anti-inflamatory diet is more of a change in lifestyle, removing sugar as much as possible. High sugar intake/ diets can put excess stress on the body, leading to a contribution of pain, Weight fluctuations. Refined Carbohydrates tend to be digested quicker causing more significant spikes in blood sugar. This is why even with whole grain pasta (as 1 example) if you twice cook it you can prevent the spikes with in the blood. If you would like any references for this let me know.

[Cat00]

Things like that would help you stay a healthy weight, ward of diabetes, stave off unhelpful hunger cravings in relation to accute sugar drops but I don't see how they would help fibromyalgia?

[Ellie1991]

My working theory on this is that by removing excess weight and reducing the spikes in you blood sugar levels the body is being put through less stress maybe helping to reduce one stress factor that may contribute to flare ups. Also because this method focuses more on protein over carbohydrate any damage to to body is going to have a better chance to repair. Also with nutrition being a significant factor in up to around 75% of chrinic desise making changes like this although not being a cure may hold the key to a healthier life and help to control flair ups a little better. I might be wrong but this is somthing I am now spending more time researching. Not to soly focuse on the pain side of fibro but the fatigue and many other symptoms the litrature dose support this as a route worth investigating further

[Candy2595 in reply to Ellie1991]

Hi there, good luck with your journey, try and stay as fit as possible, it does help.I see you’ve commented on a few peoples comments and would absolutely love some health/food pointers.

I have joint hyper mobility syndrome (poss hEDS), fibo, new daily persistent headache, postural orthastatic tachycardia syndrome, scheuermanns disease, hip bursitis of the left hip and now jumpers knee (right)… I genuinely feel like I’m falling apart and getting worse. I work 4 days a week and I’m struggling, my muscle mass is terrible. I would love any pointers you could give. Happy to have a private message 😊 xxx

[Ellie1991]

I am happy to private message if you would like

[Ellie1991 in reply to Ellie1991]

sorry for the late relpy if you would like to discuss it further i am happy to private message

[JayCeon]

Hi Ellie, thanks for your inspirations!

bit late in catching up here, but just wanted to confirm all your thoughts: One form of anti-inflammatory diet is the Mediterranean diet, and that is one which is often recommended in studies for healthier lifestyle when we have fibro.

It's also often recommended to try dairy-free, meat-free and gluten-free (that's how I tend to summarize the 20 most relevant diet forms), as well as eliminating acidity and IBS triggers.

Sort of "proven" (if anything is) for fibro like @Cat00 said is low FODMAP, especially fructans.

And generally aside from sugar minimizing all simple carbs as opposed to complex ones, or at least all processed foods. Whilst preferring unsaturated fats over saturated ones seems controversial.... But omega 3 definitely preferred over omega 6.

I need to do all of these fairly strictly, as well as having had to eliminate tons of triggers for IBS before, and now also keep histamine, salicylates and oxalates under control cos of MCAS....

Like you I do exercises "all day", wherever I am. But mainly pseudo-yoga ones, without gadgets. Even if necessary adapting the postures, e.g. Cobra standing up etc. A gadget I do carry around our flat is my massage gun, or at least keep it where I need it most. At the moment at the table (like a cowboy ;-)) to massage my esophagus blocks. O.o

What I like doing and recommending, I don't know if you'd agree?, is looking up exercises, stretches and acupressure for any local pains and symptoms (even acupressure for unusual ones recently like heartburn and itching) on youtube.

[Ellie1991 in reply to JayCeon]

similar to the medeteranian but reducing cards significantly and boosting proteins