Fibromyalgia
FIBROMYALGIA is a chronic, debilitating pain condition, where one gets stiff and tender muscles, joints and tendons. Secondary symptoms include restless sleep, fatigue, anxiety, depression & bowel disturbances.
What is strange about fibromyalgia compared to other pain conditions, is that no inflammation, damage or deformity is seen in the painful tissues. Instead, The brain chemistry involved in pain perception is altered, showing increased levels of substance P and nerve growth factor. There is increase pain sensitivity, decreased amount of opioids (which are natural painkillers we produce ourselves) and reduce levels of serotonin, dopamine & noradrenaline, lowering mood, increasing perception of pain and since serotonin is the precursor to melatonin, low levels of melatonin mean sleep is disturbed and not restorative too.
The hypothalamic, pituitary adrenal axis of the body is disrupted. These are the main areas where hormones are produced and released. As a result someone with fibromyalgia has lost their normal circadian rhythm (sleep-wake cycle), meaning they have elevated cortisol (stress/awake hormone) at night - stopping them being able to sleep. A lack of proper sleep means the body doesn’t have that chance to recover and causes decreased levels of growth hormone + insulin growth factor. They also have insulin dysregulation, meaning blood sugar regulation issues.
To diagnose fibromyalgia you have to have ruled out other orders that may be causing the condition, e.g. thyroid issues : Widespread pain index WPI, 7+ score with a symptom severity scale, SS of 5+ Or WPI 3-6 with SS 9+ with these symptoms lasting for longer than 3 months.
Western medicine sadly has limited success in treating fibromyalgia. They aim to treat each symptom individually, NSAIDs for pain, anti depressants, dopamine agonists, and growth hormone therapy, sodium oxybate for daytime sleepiness etc.
What foods can help fibromyalgia:
Remove any excitotoxins from the diet: MSG (Chinese take away), aspartame (Diet Coke) and sources of free glutamate (parmesan, tomato, mushrooms). Avoid colourings, flavourings, additives, caffeine and foods high in arachidonic acid (meat)
Try a modified elimination diet looking at gluten, dairy, eggs and seafood.
A low FODMAP diet may help to lower inflammation
You can increase levels of serotonin by increasing tryptophan intake in the diet (a precursor to serotonin production) sources include turkey, oats, nuts and seeds
Balancing your blood sugar is of utmost importance to decrease stress on the body - eat protein + fibre + healthy fats with every meal, no processed/refined sugars, instead go for wholegrain like quinoa, amaranth and brown rice.
Stress management is one of the most important factors in managing fibromyalgia and magnesium rich foods (dark leafy greens, nuts and seeds) help manage stress. Try adaptogens, ashwaghanda, camomile & valerian teas. Epsom salt baths for stress relief and the much needed magnesium absorption.
Exercise (mild, mixed and restorative types) whilst difficult with debilitating pain has shown to help with symptoms of fibromyalgia like pain and depression.
Supplements which have been found to help (as always only take supplements under proper guidance from a qualified nutritionist):
CoQ10 levels are reduced in fibromyalgia and supplementation can sometimes help with symptoms.
Transdermal (through the skin) Magnesium chloride helps. I like the Better You Mg spray and Epsom salt baths are helpful for their Magnesium content too.
Acetyl-L-Carnitine at 500mg 3 times a day has been found to be as effective as duloxetine (a prescribed medicine) for improving quality of life specifically decreasing pain and depression.
SAMe 200-800mg reduces pain and depression
5-HTP (aka serotonin) helps improve pain, stiffness and sleep.
B6 is a coenzyme required to make GABA (a neurotransmitter in the brain that is effected in fibromyalgia).