Everything you need to know about diet and fibromyalgia
By dawasantezs | On 11/02/2020 | Comments (0)
“ Let your food be your first medicine, ” Hippocrates said 24 centuries ago, and since then many have agreed with him.
Anyone who wants to improve their health must first worry about what they are eating. Sometimes, almost systematically, we fall into bad eating habits which have an extreme influence on our bodies.
It is necessary to take into account, on the other hand, that people with fibromyalgia, and due to the peculiarities of their disease, may neglect their diet. The prescribed treatment, having to endure minute by minute the sensation of pain and the associated emotional problems are the causes of loss of appetite. This is associated with insomnia, fatigue, and depression, which only makes self-care even more difficult.
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WHAT YOU SHOULD EAT
BASIC FOOD GROUPS
- CEREALS AND SEEDS ( rice, corn, bread, pasta, etc. ) - They represent the most important source of complex carbohydrates (starches), fiber and protein of vegetable origin. 3 to 6 servings per day are recommended, they provide "easy" energy.
ADVICE: serve a larger portion of potatoes, rice, or pasta instead of foods that may be higher in fat; try not to fry or spread with butter or to serve with creamy sauces the foods included in this group, as you will add an unnecessary amount of fat.
- VEGETABLES AND LEGUMES - They are an important source of vitamins, minerals, and fiber. They should be taken between 2 and 3 servings per day.
TIP: Whenever you can, use them to accompany meats or fish and don't overcool them, as they absorb a lot of fat.
- FRUIT - They contain a large number of vitamins, minerals, fiber, and sugars. 2 to 3 daily rations are recommended.
TIP: if you eat them for dessert, you notice a greater digestive discomfort, use them as a first course or as a snack between main meals; avoid those that are green and also very mature.
- MILK: Milk, cheese, yogurt, etc. - They are rich in calcium, magnesium, and good quality proteins. The ideal daily dose is 2 servings per day.
TIP: if you have trouble assimilating the fats present in “whole” products, opt for skimmed foods, which have the same amount of calcium.
- MEAT ( meat, eggs, fish, and poultry ) - These contain protein, mainly saturated fat (except fish) and minerals such as iron and iodine.
TIP: eat lean meat in moderation and, if you do, shed its fat; eat fish at least three or four times a week, and among them at least one serving is blue fish such as salmon or mackerel; Avoid fried foods and cook them roasted or steamed.
- FATS AND SUGARS - Olive oil, sunflower oil, corn oil, walnuts (hazelnuts, almonds, walnuts, pine nuts, etc.), margarine and butter, cream, chocolate, cookies, cakes, ice cream and sugar. The oils provide monounsaturated and polyunsaturated fatty acids, as well as nuts, fiber and protein from plant sources. Ideally, take 2 to 3 servings per day (a tablespoon of oil or a handful of nuts).
TIP: TAKE THEM IN MODERATION.
TIPS AT THE TABLE
It seems appropriate to also remind yourself of a few tips that you should keep in mind when sitting at the table and which refers to the most suitable environment that should accompany that moment:
- Take your time to eat. Don't do it quickly or be aware of the time. One tip for eating more slowly is not to take anything with a fork or spoon until you've swallowed your previous bite.
- Chew each bite slowly, do it at least fifteen or twenty times. This aids digestion and decreases the risk of digestive discomfort.
- Eat-in a relaxed environment. Many studies have shown that eating in a noisy environment encourages you to eat faster. In fact, this is one of the tricks that a lot of fast food establishments use to ensure the highest turnover of tables, that is so that the customer does not occupy it for too long.
Needless to say, eating fast causes stomach problems like slow digestion, heartburn, and gastroesophageal reflux disease. To avoid this, avoid very busy and noisy places and, if you eat at home, play relaxing music while doing so instead of watching TV.
It is also not practical for you to read while you eat, especially if it is an intriguing novel or if its argument is excessively exciting because you will end up eating faster and chewing less.
- Avoid eating with anxiety. Other digestive issues will emerge which will add to the physical discomfort of the disease.
- When you eat, try to forget about your problems. It is extremely important to feed yourself without anything going against it.
- The oils of black pepper, eucalyptus, marjoram and benzoin improve circulation in the damaged area. Apply them with a gentle massage, pouring a few drops into a base cream.
Eating too much, doing it quickly, eating a small amount, or choosing the wrong foods has a lot to do with our health. Today, no one doubts the cause and effect relationship between food and cancer or dietary and cardiovascular health.
More precisely, it is known that the incidence of certain cancers is higher in certain regions and in certain countries, and in this case, certain external factors such as the climate, the industrial development of this company, and its eating habits are decisive.
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Contact our experts, tel / WhatsApp: +22990312738