4- Consume an Anti-inflammatory Diet
A healthy diet that includes lean animal protein from white meat and fish or plant-based protein from beans, peas, lentils, nuts, and seeds, and wholegrain carbohydrates, The optimal diet for anyone includes healthy fats from oily salmon and/or walnuts, avocados, and olive oil, and plenty of fresh fruits and vegetables. Yet, it is especially vital to have a balanced diet if you have a condition like fibromyalgia.
Pain relief is the primary goal of any lifestyle modification for managing fibromyalgia, and a diet to support the illness is no exception.
A diet high in foods that contribute to inflammation, such as high-fat, salt, and sugar foods, takeaways, and junk food, can make your symptoms worse. This is because inflammation can make your pain receptors more sensitive, resulting in you feeling the pain more acutely. Pro-inflammatory foods can cause the body to fight against them, as it would an injury or infection, sending your pain scores soaring.
Instead, aim to consume an anti-inflammatory diet for pain reduction. Aim for each meal to consist of around 50% fruits, vegetables, or salads. Then add 25% whole grains such as brown pasta, bread or rice, quinoa or buckwheat, and 25% lean protein. A drizzle of olive oil or a sprinkle of crushed nuts or seeds can be used to add some fat.
