Fibromyalgia: When the Pain Just Won’t Stop

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What Is Fibromyalgia? A picture containing trouser Description automatically generated

Image by Anastasia Gepp from Pixabay1

Fibromyalgia is diagnosed when one has widespread pain for at least three months without any obvious cause for the pain.2 Though 2-8% of people suffer from fibromyalgia, the cause of the condition is still not well understood.3 Fibromyalgia is complex and multiple factors can be at play including hormones, an overly sensitive central nervous system, exposure to environmental toxins4, oxidative stress, and mitochondrial imbalance. CoQ10 is a marker of mitochondrial disfunction as well as a way to treat it. Research has shown symptom benefit in fibromyalgia patients treated with CoQ10, indicating that the mitochondria, the energy producing part of the cells, may be at least in part responsible for fibromyalgia symptoms.3

Fibromyalgia is also linked to an overly sensitive central nervous system and imbalance in neurotransmitters, which keeps the body in a constant state of stress and leading to physical pain, inflammation, gastrointestinal symptoms similar to irritable bowel syndrome, and mood challenges like depression and anxiety, and amplifying pain signals. With this understanding, it is clearer why the pain continues and is so closely linked to stress. The body is already in a stressed state, so any small stressor can push it over the edge, the symptoms themselves cause stress, so the person with fibromyalgia is stuck in a vicious circle.5

Does What You Eat Affect Fibromyalgia Symptoms?

There is no one diet plan that will help everyone with fibromyalgia, but due to its ability to fuel the mitochondria, reduce pain, and preserve nervous system function as well as its emphasis on reducing toxins and its anti-inflammatory properties, the Mito diet is a good choice for overall health and improving fibromyalgia symptoms. This eating plan focuses on quality of food, which makes it nutrient dense and offers multiple health benefits. The Mito diet is gluten free, low glycemic, includes high-quality protein and fat intake, while avoiding processed foods, excess sugars, and excessive grain and carbohydrate intake, all of which contribute to blood sugar stabilization, brain and nerve health, and lowering inflammation. Another feature of the Mito food plan is a wealth of therapeutic foods like wild caught salmon, grass fed beef, berries (especially blueberries), almonds, green tea, broccoli, and coconut oil, etc. Foods, like dairy, that tend to cause inflammation, especially in people who are sensitive to it, is limited and only included if tolerated by the individual.6 The Mito diet also avoids artificial flavorings like MSG and aspartame, which research has shown can reduce fibromyalgia pain, fatigue, and brain fog, and improve sleep.7 The Mito food plan can be tailored to individual needs and include things like intermittent fasting, higher healthy fat ratios for a more ketogenic approach.6

Due to its anti-inflammatory and pain reducing abilities, turmeric is a good food to include in the diet of someone with fibromyalgia. It is helpful in amounts used for cooking as the therapeutic dose is ½ to 1g (less than ½ tsp).2

Are there Any Supplements That Will Help?

There are many supplements that might be helpful as there are so many different body systems that could use support and may be causing symptoms. Two of the supplements that may help with fibromyalgia muscle specific symptoms are creatine and magnesium.

Creatine is often used by athletes to build muscle, but has also been shown to be useful for people with fibromyalgia. Other symptoms were not particularly improved, but creatine can be used to support muscle function in fibromyalgia.8

Because many people with fibromyalgia have low magnesium status and magnesium supplementation can help with muscle relaxation, anxiety, and sleep challenges, magnesium can help with multiple symptoms of fibromyalgia. Magnesium glycinate is well tolerated and is better absorbed in the tissues than other forms.9 High doses can cause gastrointestinal upset, so it is important if abdominal cramping or excess bowel movements occur, lower the dose you are taking.2

Fibromyalgia is a complex condition that has not been well understood, but nutrition and lifestyle changes are recognized as the best way to get symptoms under control and improve quality of life.

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References

  1. Image by <a href=”https://pixabay.com/users/nastya_gepp-3773230/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=4392171″>Anastasia Gepp</a> from <a href=”https://pixabay.com/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=4392171″>Pixabay</a&gt;
  2. Rakel, D. Integrative Medicine 4th ed. Elsevier; 2018.
  3. Martínez-Lara A, Moreno-Fernández AM, Jiménez-Guerrero M, et al. Mitochondrial Imbalance as a New Approach to the Study of Fibromyalgia. Open Access Rheumatol. 2020;12:175-185. Published 2020 Aug 24. doi:10.2147/OARRR.S257470
  4. Ross, K. Fibromyalgia and Chronic Fatigue Syndrome (CFS). Recorded Lecture. SCNMInstructure. Accessed December 9, 2021. https://scnm.instructure.com/courses/4047/pages/module-10-lecture?module_item_id=166781
  5. Sluka KA, Clauw DJ. Neurobiology of fibromyalgia and chronic widespread pain. Neuroscience. 2016;338:114-129. doi:10.1016/j.neuroscience.2016.06.006
  6. The Institute for Functional Medicine. Mito Food Plan Comprehensive Guide. IFM, 2016.
  7. Lowry E, Marley J, McVeigh JG, McSorley E, Allsopp P, Kerr D. Dietary Interventions in the Management of Fibromyalgia: A Systematic Review and Best-Evidence Synthesis. Nutrients. 2020;12(9):2664. Published 2020 Aug 31. doi:10.3390/nu12092664
  8. Alves CR, Santiago BM, Lima FR, et al. Creatine supplementation in fibromyalgia: a randomized, double-blind, placebo-controlled trial. Arthritis Care Res (Hoboken). 2013;65(9):1449-1459. doi:10.1002/acr.22020
  9. Boulis M, Boulis M, Clauw D. Magnesium and Fibromyalgia: A Literature Review. J Prim Care Community Health. 2021;12:21501327211038433. doi:10.1177/21501327211038433

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