There are so many people who are always tired even without exertion. The pain does not subside even after a long sleep. This is known as fibromyalgia. Fibromyalgia is a chronic musculoskeletal disorder that manifests itself as generalized pain in the body. The pain lasts 3 months or more. It is accompanied by insomnia, poor memory, as well as severe fatigue. Here is an Indian diet plan for fibromyalgia. Information on what to eat to reduce body pain and a diet plan for body pain.
Symptoms of fibromyalgia:
- Long hours of sleep with no, but no healthy sleep
- a headache
- Dry eyes
- Impaired focus
- Irritable bowel syndrome
Causes of Fibromyalgia:
There are unknown causes of fibromyalgia. However, it can also be caused by the following factors:
- Inheritance: It is passed on to generations.
- Infection: Gastrointestinal infections, flu, or pneumonia can cause fibromyalgia.
- Trauma: Severe emotional trauma can also trigger fibromyalgia.
- Stress: Hormonal changes caused by stress can lead to fibromyalgia.
All of this acts as a trigger for the underlying pain.
The symptoms of fibromyalgia are difficult to cure. Hence, they must be managed through food, medication, and exercise. Changing lifestyle will help live with fibromyalgia.
Pain relievers help relieve the pain associated with fibromyalgia. The tranquilizers help you sleep better. For severe anxiety and depression, either anti-anxiety or antidepressant drugs must be prescribed.
Exercise at least 5 to 6 days a week. A balance of strength training and cardio training not only helps tone the muscles, but also relieves pain. While yoga supports the mobility of the body, energizes you throughout the day and keeps the pain at bay. Meditation helps control your anxiety and depression. Other workouts such as gymnastics, cycling, swimming, Pilates, tai chi, or dancing can also help strengthen bones and muscles. The best workout for weight loss.
Traditional Indian body massage not only helps relax muscles but also reduces muscle inflammation. This will help relieve the muscle pain. The massage oil or aromatic oil relaxes the mind together with the body. Therefore, loosening the muscles also leads to a sound sleep.
Eating a diet high in not only vitamins, minerals, antioxidants, but also anti-inflammatory foods will help treat fibromyalgia. A perfect mix of proteins and carbohydrates not only maintains muscle tone but also provides energy. Energy-increasing recipes help against tiredness and lethargy. This Indian diet plan for fibromyalgia (What to Eat to Reduce Body Pain) is planned in the same way.
A well-hydrated body keeps inflammation in check. Continuous water intake helps remove the toxins from the body. Hence, it keeps you fresh and active. Here is an anti-inflammatory diet plan.
A heavy body puts excessive pressure on muscles and joints. This makes the body pain worse. Try to maintain a healthy weight to avoid the extra stress. Here are a few very effective weight loss diet plans that you may find helpful.
Indian Diet Plan For Fibromyalgia (What To Eat For Body Pain)?
Food list for fibromyalgia; Allowed foods:
Include a good amount of high quality protein in your diet. Add skim milk and products, sprouts, dals, legumes, soy, eggs, chicken, and fish. Consume more vegetarian sources than non-vegetarian sources. These help reduce inflammation in the muscles.
The body uses glucose as its main source of energy. A carbohydrate with a moderate glycemic index will not only help you lose weight, it will also reduce inflammation in the muscles. It provides enough energy. Add whole grain cereals, quinoa, and millet in various forms. Carbohydrates together with high quality proteins provide the body with a continuous source of energy.
Omega-3 rich fats help in relieving pain and inflammation in the body. It also aids in the lubrication of the joints and provides a healthy cushion around the vital organs. Consume olive oil, rice bran oil, canola oil, flax seeds, avocado, pumpkin seeds, sunflower seeds or chia seeds. Good quality fat provides a sustained release of fuel for energy.
Fruits and vegetables are rich in vitamins and minerals. These vitamins and minerals fight the weakness and pain in the body. The fiber in these foods helps reduce weight and treat irritable bowel syndrome. The antioxidants in fresh vegetables and fruits reduce inflammation in the body caused by fibromyalgia. The minerals and vitamins increase cognitive function and help relax the mind.
Food list for fibromyalgia; Food to Avoid:
Refined carbohydrates further increase inflammation in the body. It also leads to weight gain and aggravated pain. Avoid refined flour, junk food, table sugar, and desserts.
Certain foods become triggers for body aches and pains. These can be citrus fruits, foods high in trans fat, non-vegetarian foods, foods high in fat or high in sugar. According to research, the low-FODMAP diet was a very good solution in treating the symptoms of fibromyalgia. Learn more about the low FODMAP diet plan. A low-fodmap diet involves eliminating fermentable oligo-di-monosaccharides and polyols. Hence, best of all in eliminating all triggering foods from your lifestyle. Low fodmap grocery list
Minimize the gluten-rich foods in your diet. Avoid wheat-based products, rye, and oats. Gluten-rich foods make irritable bowel syndrome worse and trigger fibromyalgia. A low-FODMAP diet is a gluten-free diet anyway. However, if you can’t follow a low FODMAP plan, your best bet is 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 of warm water with chia seeds (soaked at night)
2 omelets with boiled egg whites or 1 cup of boiled sprouts +
2 rice flour chillies or 1 medium-sized Bajra roti +
1 cup turmeric milk (without sugar)
1 fruit + 2 walnut halves + 2 almonds + 1 date (check approved fruits for low FODMAP)
1 cup of vegetable salad +
2 small afterships / rice flour / jowar / bajra roti +
1 cup of vegetables
+ 1 cup of cottage cheese / cooked chicken or fish curry, cooked in minimal oil and spices.
1 cup of lemongrass and ginger brew or 1 cup of green tea +
2 small paneer vegetable tikki or ½ cup toasted chana or 1 cup of puffed jowar
1 cup of vegetable soup +
Vegetable pulao or 1 cup of Khichdi +
1 cup of cottage cheese / kadhi (use bajra instead of besan) / egg curry with minimal oil and spices.
1 cup of milk with a pinch of nutmeg powder (without sugar)
Fibromyalgia is a difficult condition to cure. Maintaining symptoms is the only option for an optimal life. Changing lifestyle is the best possible approach to defeating fibromyalgia. A balanced diet combined with moderate exercise will certainly reduce body pain. Hope our Indian Fibromyalgia Diet Plan helps you understand what to eat to reduce body pain.