IThere are so many people who are always tired even without exertion. The pain doesn’t subside even after long hours of sleep. This is known as fibromyalgia. Fibromyalgia is a chronic musculoskeletal disorder manifested by generalized pain in the body. The pain lasts for 3 months or longer. It is accompanied by disturbed sleep, weak memory, as well as severe fatigue. Here is an Indian diet plan for fibromyalgia. Information on what to Eat to reduce Body Pain as well as a diet plan for body ache.
Symptoms of Fibromyalgia:
- Long sleep hours without but no sound sleep
- Dry eyes
- Impaired focus
- Irritable bowel syndrome
Causes of Fibromyalgia:
There are unknown causes of fibromyalgia. However, it can also be caused due to the following factors:
- Heredity: It is passed on to generations.
- Infection: GI infections, flu, or pneumonia might cause fibromyalgia.
- Trauma: Severe emotional trauma can also trigger fibromyalgia.
- Stress: Stress-related hormonal changes might lead to fibromyalgia.
All these act as triggers for the underlying pain.
The symptoms of fibromyalgia are difficult to cure. Hence, they must be managed through food, medicine, as well as exercise. A lifestyle modification helps to live with fibromyalgia.
Pain relievers help to reduce the pain that accompanies fibromyalgia. The sedatives help you sleep better. In cases of severe anxiety as well as depression, either anti-anxiety or anti-depressants prescription becomes necessary.
Exercise at least 5 to 6 days a week. An appropriate balance of strength training along with cardio workouts not only helps tone the muscles but also relieves the pain. Whereas, yoga helps the agility of the body, energizes you throughout the day, and keeps the pain at bay. Meditation helps control your anxiety and depression. Other workouts like gymnastics, cycling, swimming, pilates, tai chi, or dancing might also help strengthen the bones and muscles. The best workout for weight loss.
Traditional Indian body massage not only helps relax the muscles but also reduces muscle inflammation. This helps to ease the muscle pain. The massage oil or aroma oil relaxes the mind along with the body. Hence, the ease in muscles also leads to sound sleep.
A diet that is not only rich in vitamins, minerals, antioxidants, but also in anti-inflammatory foods helps manage fibromyalgia. A perfect blend of proteins and carbohydrates not only maintains muscle tone but also provides energy. Energy-boosting recipes help fight fatigue and lethargy. This Indian diet plan for fibromyalgia ( What to Eat to reduce Body Pain ), is planned in just the same way.
A well-hydrated body keeps the inflammation in check. Continuous water intake helps remove the toxins from the body. Hence, keeps you fresh and active. Here is an Anti-inflammatory diet plan.
A heavy body puts excess pressure on the muscles and joints. This worsens the body pain. Try to maintain a healthy weight to waive off the extra burden. here are a few very effective weight loss diet plans that you may find helpful.
Indian Diet Plan for Fibromyalgia ( What to Eat in Body Pain )?
Food List for Fibromyalgia; Allowed foods:
Include a good amount of high-quality proteins in the diet. Add low-fat milk and products, sprouts, dals, pulses, soy, eggs, chicken, and fish. Consume more vegetarian sources than non-vegetarian sources. These help to reduce the inflammation of muscles.
The body utilizes glucose as the primary source of energy. A moderate glycaemic index carbohydrate not only helps to reduce weight but also reduces the inflammation of muscles. It provides adequate energy. Include whole-grain cereal, quinoa, and millets in various forms. Carbohydrates along with good quality proteins provide a continuous source of energy to the body.
Omega 3 rich fats help in reducing pain as well as inflammation of the body. It also helps in lubricating the joints and providing a healthy cushion around the vital organs. Consume olive oil, rice bran oil, canola oil, flaxseeds, avocado, pumpkin seeds, sunflower seeds, or chia seeds. Good quality fat provides sustained release of fuel for energy.
Fruits and vegetables are loaded with vitamins and minerals. These vitamins and minerals fight the weakness and pain of the body. The fiber in these foods helps reduce weight as well as to manage irritable bowel syndrome. The antioxidants in fresh vegetables and fruits reduce fibromyalgia-induced inflammation of the body. The minerals and vitamins boost cognitive function and help relax the mind.
Food List for Fibromyalgia; Foods to avoid:
Refined carbohydrates further increase body inflammation. It also leads to weight gain and worsens the pain. Avoid refined flour, junk food, table sugar, and desserts.
Certain foods become triggers for body pain and ache. These can be citrus foods, trans-fat-rich foods, non-vegetarian foods, high fat or high sugar foods. According to researches, Low FODMAP diet Has been a very good solution in managing the symptoms of Fibromyalgia. Learn more about the Low FODMAP diet plan. A Low fodmap diet includes the elimination of fermentable oligo-di-monosaccharides and polyols. Hence best at eliminating all the trigger foods from your lifestyle. Low fodmap food list.
Minimize the gluten-rich foods in your diet. Avoid wheat-based products, rye, and oats. Gluten-rich foods and aggravate irritable bowel syndrome and trigger fibromyalgia. A low FODMAP diet is anyway a gluten-free diet. However, if you cant follow a low FODMAP plan, it’s best to at least go Gluten-free.
Indian Diet Plan for Fibromyalgia ( What to Eat to reduce Body Pain)
Sample diet plan:
Early morning: 1 glass warm water with chia seeds (soaked at night)
2 Boiled egg white omlette or 1 cup boiled Sprouts +
2 rice flour chilla or 1 medium size Bajra roti +
1 cup turmeric milk (no sugar)
1 fruit + 2 walnut halves + 2 almonds + 1 date (Check allowed fruits for Low FODMAP)
1 cup Vegetable salad +
2 small Nachni /rice flour / jowar / bajra Roti +
1 cup Vegetable
+ 1 cup Curd / boiled chicken or fish curry cooked in minimum oil and spice.
1 cup Lemongrass ginger concoction or 1 cup green tea +
2 small Paneer vegetable Tikki or ½ cup Roasted chana or 1 cup Puffed Jowar
1 cup Vegetable soup +
Vegetable Pulao or 1 cup khichdi +
1 cup Curd / kadhi (Use bajra instead of besan) / egg curry with minimum oil and spice.
1 cup milk with a pinch of nutmeg powder (no sugar)
Fibromyalgia is a disorder that is difficult to cure. Maintaining the symptoms is the only option for optimum living. Lifestyle change is the best possible approach one can have to beat fibromyalgia. A balanced diet combined with moderate-intensity exercise will surely reduce body pain. hope our Indian diet plan for fibromyalgia helps you understand what to Eat to reduce Body Pain.