Managing Fibromyalgia - Food Alert

Foods that Lead to Fibro Flares

Many people who suffer with Fibromyalgia are all too familiar with what is known as a fibromyalgia 'flare’. This is where symptoms become heightened to a point of complete and utter exhaustion, sometimes even collapse, and very often accompanied by a feeling of despair.

The symptoms of a flare may strike at any moment and usually include such symptoms as: increased pain, inability to sleep, extreme lethargy and exhaustion, brain fog, sweating, exacerbated pain, and general disease. Whatever symptoms you may be experiencing become magnified ten- or even twenty-fold during a flare.

While a fibro-flare can strike at any moment, there tends to be several distinct causes leading up to their onset. With a little detective work and raised awareness, you can often determine their cause and help yourself to avoid and even prevent them completely.

Fibromyalgia Nutrition Basics and Foundational Diets

Confused about what to eat?  You are not alone!  Today, more than ever before you really need to understand more about food and nutrition.  Wading through a plethora of information and trying to figure out the truth can be a confusing process, which can be made even more complex when you suffer with fibromyalgia or chronic fatigue syndrome.  I understand how it feels to be overwhelmed in the world of health and nutrition because, like you, I've been there too.  No matter what your condition or health challenges may be we are all in need of healthy food and balanced nutrition to nourish our cells and to enable us to lead optimum healthful lives.

Some people feel best if they eat a high protein and low carbohydrate diet, while others feel best on a high fiber, high complex carbohydrate diet.  Some people find they feel best on a vegan diet, or macrobiotic diet, while others do well on the Zone diet, a raw food diet, or a low oxalates diet.  For many people who suffer with fibromyalgia syndrome, they have food allergies and sensitivities, which means that no matter what their overall diet choices consist of, they must also consider a 'no gluten and no casein' diet.

With this in mind, the first rule of good nutrition is to pay attention to your own body and how you feel.  This concept is called "biochemical individuality". Just as each of us have a different face and body type, each of us also have unique biochemical needs which are represented by the foods and supplements which make us feel best.  Your nutritionist or nutritionally oriented health professional can help you sort out what will work best for you.

Let's face it, fibromyalgia produces a range of symptoms and imbalances that can throw your whole body out of whack.  It can not only have the effect of destroying the delicate balance of your internal organs and ecosystem,  it can also place you in such a weakened state, leaving you wide open to other more potentially serious disorders.

With fibromyalgia it becomes necessary to focus on restoring and rebuilding your inner health, strengthening your immune system, and establishing a pattern of living well that will extend your vitality and help you heal and become well again.   In order to do this you need to have the right information along with some basic tools to help you achieve this goal.

Many years ago, Rachel Carson, author of Silent Spring, warned that we are slowly destroying the ecological balance of our planet by adding chemicals to our crops.  She deplored the pesticides that leach into our food and water supplies, affecting our health and the health of future generations.

In a similar manner, we are destroying the delicate balance of the ecosystem that exists within our own bodies.  Each day our modern lives challenge us on many levels, both physically and emotionally and are contributing to the overall status of our health.   With fibromyalgia it becomes vitally important to raise our awareness as to the many ways we  influence our internal ecology and environment and to be ever vigilant in making choices that will support us in getting well.

One of the ways to repair our internal ecosystem is to become  aware of what upsets its delicate balance.  For instance, did you know that your personal ecosystem is inhabited by microorganisms that play an important role in keeping us feeling healthy, strong, and vital?  These friendly creatures, lactic bacteria, reside in the digestive tract, strengthen the immune system, and help the body defend against "unfriendly" bacteria and the pathogens that cause disease.

With fibromyalgia, exercise becomes very important in healing because it not only improves your mood and makes it easier to deal with symptoms, it also helps you to:

* Strengthen ligaments and tendons and enhance muscle tone
* Promote weight loss, and reduce stress on your joints
* Increase blood flow to muscle tissues
* Improve your sleep
* Reduce depression
* Raise your spirits and relieve anxiety

Exercising when you have fibromyalgia is challenging and especially when you know that your body is experiencing a genuine energy shortage.  The warmer weather certainly helps to get the blood and our energies flowing a lot easier than in the colder winter months.  Take a look at  some of the ways our system creates and uses energy so you'll have a better shot at ramping up production to meet your demands. 

Did you know that your body works in energy and rest cycles and that you will generate a lot more energy when you pay attention to what these cycles are and work with your body's natural rhythms?

The following was excerpted in part from World's Healthiest Foods (http://whfoods.org):

Research by UCLA scientists specifies that Hass avocados inhibit the growth of prostate cancer. In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado inhibited the growth of both testosterone-dependent and independent prostate cancer cells. Hass avocados were found to contain the highest content of lutein among commonly eaten fruits as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene). Lutein accounted for 70% of the measured carotenoids. Avocado also boasts significant quantities of natural vitamin E.

"The greatest love you will ever know is just to love and be loved in return" -- penniless sitar player

This month is Valentine's Day so we are centering this month's Newsletter edition on matters that have to do with your heart health.  Cardiovascular disease is the number one killer in the Western world, which is mostly due to our nutrient deficient diets.  You can reduce your risk of cardiovascular disease with anti-inflammatory foods.

You may think of inflammation as something that happens when you sprain your ankle or get a sore throat. However, did you know that low-level inflammation (which you may not feel at all) could be a significant risk factor for heart disease?

Many experts now recognize that an anti-inflammatory diet can be a powerful tool for reducing your risk of heart disease. As a bonus, the same approach can help lower your risk of many other conditions as well, including cancer, Alzheimer's disease, diabetes, arthritis, fibromyalgia, osteoporosis, and depression.

Here are some tips on creating an anti-inflammatory diet...

Use olive oil, nuts, and avocado as your primary sources of fat.
These foods are rich in monounsaturated fats, which help to quell inflammation.

Increase your intake of omega-3 fats.
Omega-3 fats, especially the EPA and DHA forms, are powerfully anti-inflammatory. Good sources include fish such as salmon, herring, mackerel, fish roe (caviar) and fish oil supplements.

There are treatment options that can relieve depression without swallowing pills. Many of the symptoms of depression can be directly linked to vitamin and mineral deficiencies in the standard American diet, which is largely comprised of empty carbohydrates, caffeine and sugar. Depression, mood swings and fatigue often have a common cause: poor nutrition. Avoiding depression or recovering from a depressive episode is often as easy as changing your diet and boosting your consumption of key foods that deliver brain-boosting nutrients and help regulate brain chemistry.   Our top 10 foods for beating depression are:

Fish oils:
Contain omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.

Avocado:
Is a good source of potassium and low in sodium which helps reduce the risk of high blood pressure and stroke.  Adequate intake of potassium can help guard against circulatory diseases, heart disease and stroke, all of which leads to higher levels of depression.  Not only are avocados a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast cancer, but it is also a very concentrated dietary source of antioxidants, in particular the "carotenoid lutein".  A few slices of avocado in salad, or mixing some chopped avocado into salsa will not only add  a rich, creamy flavor, but will greatly increase your body's ability to absorb the health promoting carotenoids that vegetables provide.

When the human body is weakened, as it is with fibromyalgia, it is vulnerable to attack from outside pathogens, bacteria, yeast, and viruses and the immune system cannot do its job properly.

Candidiasis is an infection caused by a group of microscopic fungi or yeast that seems to be prevalent among many people who suffer with fibromyalgia symptoms and flares.  There are more than 20 species of Candida, the most common being Candida albicans.  Candida starts to develop in the gut as a fungus, and at the same time creates its ideal environment inside the gut.  The environment in which Candida thrive means that the pH balance is acidic.  This acidity inhibits the bodies' abilities to absorb vitamins and minerals, and limits enzyme production of digestive enzymes, which can quickly lead to malabsorption, deficiency symptoms, and malnourishment.  One of the side effects of limited digestive enzymes leads to indigestion symptoms, wind or gas, a sense of the intestines being bloated or swollen, increased acid levels, and sensitivities to certain types of food.

It is common to feel frustrated and alone when dealing with a yeast overgrowth because Candida is evasive to much of the medical community and in fact, many of its symptoms can actually mimic other conditions.  Here is a list of common symptoms that are indicative of Candida overgrowth.

We all know that nutrition and exercise are important parts of fibromyalgia symptom management but did you know that there is increasing evidence that certain dietary changes and modifications play a role in the reduction of fibromyalgia symptoms!  One of the biggest culprits we are learning about today and which definitely leads to flare-ups for many people with fibromyalgia is gluten.

Gluten is the protein part of wheat, rye, barley, and other related grains.  Some people cannot tolerate gluten when it comes in contact with the small intestine and this condition is known as celiac disease (sometimes called non-tropical sprue or gluten sensitive enteropathy).  Celiac disease is now clearly known to be genetically determined.  In other words, if you or your close relatives have a certain gene, then it is more likely that you will get celiac disease some time in your life.  Statistics say that 1 in 133 (or less) people have celiac disease and of great concern and interest is the fact that 9 out of 10 people with celiac disease do not know they have it.

Digestion is the reason that nutrition works. Without proper digestion, the best of food is wasted. Digestion begins in the mouth:
   * One job of the mouth is to that of breaking food into smaller pieces.
   * Starch begins the digestive process in the mouth, where enzymes break it down into sugars.
   * Stress, drinking with meals (especially iced drinks) and improper chewing impede proper digestion.

The next step is the Stomach:
   * Proteins and fats begin their digestion in the stomach.
   * Starches continue to be digested here if the conditions are proper.
   * Minerals in foods are being prepared for absorption in the small intestines. It is the Hydrochloric acid in the stomach that does this job.

The term “phyto” originated from a Greek word meaning plant.  Phytonutrients are the biologically active substances in plants that are responsible for giving them color, flavor, and natural disease resistance.  In the last couple of decades scientists have begun to identify that they provide a vital biological function in our bodies as well.  Fruits, vegetables, grains, legumes, nuts and teas are the richest sources of phytonutrients. Unlike the traditional nutrients, like proteins, fats, and carbohydrates, and vitamins and minerals, phytonutrients are not "essential" for life, but they help your body work optimally.  Some people prefer the term "phytochemicals".  

Several studies examining the role of vegetarian or vegan diets (loaded with phytonutrients) in the treatment of fibromyalgia have reported positive results.  The first study (Hanninen et al., 2000) addressed the potential role of antioxidants from a vegan diet in FM sufferers and found significant increases in general health and reduced pain and stiffness.  Another study, carried out in FM patients by the University of Finland, involved researchers examining a raw foods/living foods vegan diet consisting of fruits, vegetables, seeds, sprouts, and nuts which are all foods containing high levels of phytonutrients.   The results of this study showed that the FM patients whose diets had the highest levels of serum carotenoids (lutein, lycopene, alpha carotene, and beta carotene) and flavonoids (quercetin, hesperidin), reported significant improvements in joint stiffness, pain, and general health.   Food sources of carotenoids include sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, collard greens, cilantro and fresh thyme.  To maximize the availability of the carotenoids in the foods listed above, the foods should be eaten raw or steamed lightly.  Sources of flavonoids include: apples, apricots, blueberries, pears, raspberries, strawberries, black beans, cabbage, onions, parsley, pinto beans, and tomatoes.

Juicing is an easy way to make delicious drinks that can boost your health and help you treat a number of disorders.  By following these guidelines, you will ensure that your juices are as pure, nutrient-rich, and appetizing as possible:

• Whenever possible, buy and use organically grown produce—produce that is grown without the use of pesticides and other harmful chemicals.  This prevents chemical residues from ending up in your juice.
• If you unable to obtain organically grown fruits and vegetables, peel or thoroughly wash the produce, using a vegetable brush to remove chemical residues and waxes.  Most health food stores carry vegetable washes that will help remove any residues.  Always read labels and always buy natural products free from harmful chemicals and other contaminants that are toxic to the body.
• When purchasing potatoes for juicing, avoid those with a green tint, and be sure to remove any sprouts or eyes.  The chemical solanine, which gives the potato its green cast, can cause diarrhea, vomiting, and abdominal pain.

Most people are unaware of how closely their health problems are related to their lifestyle.  In our American society, we are typically overfed and undernourished – we’re eating too many calories and not enough nutrients which actually lead to malnutrition.  Currently sixty six percent of Americans are overweight and sixty percent of the overweight are obese.  We have impaired digestion, which prevents absorption of the nutrients.  Sometimes this is caused by taking medications that diminish our digestive system’s functioning or by the imbalances that result from this malnutrition.  One of the biggest reasons though is that we are eating too many anti-nutrients such as pesticides, chemicals, preservatives, and contaminants, and “foods” deficient in nutrients. 

We have experienced vast changes to our environment and way of life particularly in the last 60 years and the American food supply and diet has been one of the major areas affected.  As recently as one hundred years ago most Americans were living off foods that came straight from the farm.  We were eating foods that were pretty much all organic.  We had clean water to drink.  Back then, foods were not heavily processed as they are nowadays.  Additives and preservatives and artificial sweeteners were not a part of our food supply.  Fats came from plants and animals and were eaten in their natural state.  There was no such thing as margarine, shortening, and hydrogenated fats.  We ate a lot less sugar and there was no such thing as aspartame or high fructose corn syrup. 

"I fast for greater physical and mental efficiency" – Plato

What is detoxification? 

• Our bodies naturally do it everyday.
 
• Detoxification is a normal body process of eliminating or neutralizing toxins through the colon, liver, kidneys, lungs, lymph and skin.  In fact, internal detoxification is one of our body’s most basic automatic functions.  Just as our hearts beat non-stop and our lungs breathe continuously, so our metabolic processes continuously dispose of accumulated toxic matter.
 
• However, in our world today, body systems and organs that were once capable of cleaning out unwanted substances are now completely overloaded; thus, many unwanted substances stay in our tissues.  Our bodies try to protect us from dangerous material by setting it aside, surrounding it with mucous or fat so it will not cause imbalance or trigger an immune reaction.  (Your body stores foreign substances in its fatty deposits – a significant reason to keep your diet and body fat low.  Some people carry around up to 15 extra pounds of mucous that harbors this waste!)

Ideally, we should live in a pollution-free environment, eat untainted foods and drink pure water.  However, since humans are born with a “self-cleaning system,” we know this has probably never been possible.  Today, it isn’t even practical, so the next best thing is to keep pollutants to a minimum and to periodically get rid of them through a detoxification program.

It has been recognized for many years that diet is an important factor in the onset or proliferation of human disease, as well as in prevention.  Chemicals in food interact with biochemical pathways at the molecular level—for example, such as blood/sugar, cholesterol, and various proteins—and demonstrate a direct cause-and-effect relationship between health and disease.  There is increasing evidence to show that diet and nutrition plays a major role in the reduction of FM symptoms.  In fact, some of the latest FM and other rheumatic or immune compromised disorders therapies frequently use nutrition and diet modification.  The inclusion or exclusion of specific foods is one of the most successful approaches used today.

The role of diet and nutrition in the treatment of FM has been the subject of a small but growing body of research, particularly in Scandinavian nations, with results showing benefits in pain reduction, sleep quality, and general health.  Removal of anti-nutrients from the diet (such as caffeine, alcohol, sugar, preservatives, chemicals, and others) and the addition of foods high in antioxidants, minerals and vitamins derived from a raw, or live foods vegetarian/vegan diet have had a profound effect and increase in quality of health in every case. 

One of the best ways to assess food’s value is to ask whether it has nutrient density.  The nutrient density of a food is the amount of vitamins, minerals, essential fatty acids, and protein it has relative to its caloric content.  The more nutrient-dense, the more health promoting a food is.  These are the foods which are the closest to their natural state as well.  Here are some examples: 

• Raw nuts and seeds, particularly raw almonds and fresh walnuts, or flaxseeds and flaxseed oils.  These are particularly rich in essential fatty acids, vitamin E, magnesium, zinc, potassium, and fiber.
 
• Whole-grains such as quinoa, brown rice, and beans and legumes are nutrient-dense.  Avoid white “enriched” flour, which is not.
 
• Organic produce is the most nutrient dense foods around.  Fruits and vegetables, particularly those that are organically grown, are high in vitamins, minerals, fiber, and phytonutrients.

When we eat as Mother Nature intended us to eat, and eat fresh foods which are in their most natural state rather than being processed and devitalized, we re-claim our health and well-being.   

Click here for more information on Foods for Fibromyalgia - Wellness Coaching Programs

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Bacterial overgrowth and yeast infections are thought to be one of the triggers that cause fibromyalgia and chronic fatigue syndrome.   As the standard American diets (SAD) have grown increasingly focused on processed foods, sugars and refined grains, and our environment is full of chemicals and pollution, this has led to a substantial increase in harmful bacteria in the intestinal tract for many of us. 

When there is an overgrowth of too much bacteria, yeast, fungus, and/or parasites inside the gastrointestinal tract (GI) the intestinal lining becomes damaged and weakened.  This permits undigested food particles, disease-causing bacteria, and potentially toxic molecules, to pass directly through the weakened cell membranes and quickly spread throughout the rest of the body.    When this happens, toxins pass through the intestinal walls into the bloodstream and are carried to the liver.  The liver becomes over-worked in an effort to detoxify this increased load of toxins.  To make matters worse, these toxins which are circulating in our blood stream activate antibodies and cause irritation and inflammation throughout other parts of the body plus a host of other distressing symptoms.  In addition, it causes oxidative damage which speeds up the aging process.  It becomes what is more commonly called leaky gut syndrome. Symptoms associated with leaky gut syndrome include: abdominal pain, chronic joint and muscle pain, gas, indigestion, brain fog, confusion, mood swings, nervousness, skin rashes, extreme fatigue, bloating, constipation, shortness of breath, diarrhea, aggression, and poor memory, to name a few.

The generation of excess free radicals and/or a deficiency in antioxidant status may play a pathophysiological role in numerous illnesses including fibromyalgia.  Research has shown that FM patients have signs of increased oxidative stress as measured by protein peroxidation.  In addition, decreased levels of red blood cell magnesium, plasma selenium, and thiols (essential in antioxidant handling of free radicals), have been observed.  Magnesium deficiency results in the loss of red blood cell glutathione, selenium is involved in glutathione peroxidase activity, and thiols are a class of organic sulfur derivatives (including glutathione and alpha Lipoic acid) that act as reducing agents.

Diet can have a profound effect on antioxidant levels in the human body.  The effect of a vegetarian diet on antioxidant levels has been the source of considerable research in recent years.  Plasma total antioxidant status can be significantly increased in people following a vegetarian diet and after consuming a meal high in fruits and vegetables.  Vegetarian diets are associated with increased magnesium intake and glutathione levels. 

People who suffer from fibromyalgia are plagued by persistent pain and chronic fatigue. These symptoms can make it difficult to shop for, prepare, and eat wholesome and nutritious meals. Nevertheless, a healthy diet is very important in helping people with fibromyalgia counteract stress, detoxify the body, and restore nutrients to the areas that need them the most. 

 If your medical doctor has given you the diagnosis of having fibromyalgia, what you may not know is that all fibromyalgia patients also suffer from:

 * Nutritional deficiencies

* Food sensitivities

* Blood sugar imbalances

* Infections: yeast, viral and bacterial

* Severe hormone imbalances

When you address all of these “X” factors at the same time and provide the body with the right balance of nutrition and nutrient-dense foods (as opposed to nutrient-deficient ones), you create an internal environment conducive to restoring the natural rhythm within and enable transformation and healing to occur.

Part 1: Eating for Energy

One thing's for certain with fibromyalgia, your body is experiencing an energy shortage.  Let's take a look at and learn some of the ways your system creates and uses energy so you’ll have a better shot at ramping up production to meet demand.

Popeye made it look so easy. Whenever Olive Oyl sounded the distress cry, he’d grab a can of spinach, rip it open and toss it back. In seconds flat, he’d be bursting with all the energy he needed to save the day.

We might chuckle at Popeye’s exaggerated transformations, but are our own energy-sourcing antics so different? Consider your typical day. Mid-morning, when your energy starts dragging, you probably reach for a quick fix. Maybe it’s a cup of coffee. Maybe it’s a doughnut, a chocolate bar or a soda. By mid-afternoon you’re likely trying to muscle through another dip — perhaps with a repeat of the morning’s strategies, perhaps employing sheer willpower. Depending on where and when fatigue strikes, you may rely on all sorts of different techniques to help you push through.

The Do's 

One of the best things that everyone could do to improve their diets is to increase the amount of fresh (organic) fruits and vegetables that they eat every day. 

Fruit and Vegetables

Fruit and vegetables have an abundance of vitamins, enzymes and minerals, as well as fiber and also high water content.  If you eat a lot of fruit and vegetables, you will get an excellent supply of nutrients (without consuming excess calories), as well as consuming an adequate amount of good roughage, which will prevent constipation. 

A healthy body is 70-80% water.  Many illnesses are a direct result of the body becoming dehydrated.  It is therefore very valuable to have a diet that is made up of about 70% high water content foods, i.e. fruits and vegetables, which is probably the best source of purified water.  You should aim to have at least five servings of fruit or vegetables per day.

Drinking fresh organic juices daily is a fantastic source of nutrients and energy.  Eating fresh fruit in the morning can be very beneficial (Avoid oranges and orange juice if you are living in a country where oranges don't grow these are picked green and are bad for the stomach and the kidneys).  Fruit is very cleansing and easily digested.  Fresh fruit is better than dried fruit.  Ripe pears and prunes are especially good for constipation.  Avoid eating raw fruit after a meal.  One should always wait for half an hour after eating fruit before eating a different type of food, as this allows the fruit to enter and be digested in the small intestines.  Otherwise it will be held up in the stomach and begin to ferment and putrefy.  Only eat fruit three hours after a starch (carbohydrate) meal and four hours after a protein meal.

One of the single most important indicators to your health is the pH of your blood and tissues—how acidic or alkaline it is.  The term pH stands for “potential of Hydrogen”—it’s a measure of the relative acidity or alkalinity of a solution.  The pH of a substance is measured on a scale from 0.00 to 14.00.  The midpoint, 7.00, is neutral: neither alkaline nor acid.  Water (assuming it is reasonably unpolluted) has a pH of 7.0.  The lower the number is, the more acidic the solution and the higher the number is, the more alkaline the solution.

All of the fluids of the body, with the exception of those in the stomach, depend on an alkaline environment for the entire metabolic process to function smoothly.  Chronic over-acidity corrodes body tissue, and if left unchecked will interrupt all cellular activities and functions.  The Oslo study also surveyed patients with various rheumatic disorders, including FM, on disease symptoms and diet.  What they found was that 80% of the FM group reported aggravation of their disease symptoms including increased pain, stiffness and joint swelling after the intake of certain foods.  Some of the top offending foods were listed as meat, wine, and coffee—all of which are highly acidic.  Similar findings by investigators at the Thomas Jefferson University Hospital in Pennsylvania on FM sufferers reported that highly acidic foods such as red meat, pasteurized cows milk, white flour products, sugar containing foods, caffeine, and chocolate all seem to trigger more muscle pain. 

Antioxidants are natural compounds found in foods that help protect the body from harmful free radicals.  Free radicals are atoms or groups of atoms that can cause damage to cells. In one way or another, free radicals are involved in the progression of almost every ailment, including fibromyalgia, because of the oxidative stress that they cause.  The generation of excess free radicals and/or a deficiency in antioxidant status does play a role in FM according to some studies that were conducted.  Today’s most exciting research implicates oxidative damage as an underlying problem in fibromyalgia as FM patients have signs of increased oxidative stress as measured by protein peroxidation.  In addition, decreased levels of red blood cell magnesium, plasma selenium, and glutathione and alpha Lipoic acid levels (all essential in antioxidant handling of free radicals) have been observed.    They impair the immune system and lead to degenerative diseases including heart disease, cancer and fibromyalgia.  Oxidative stress, or rusting, creates more rapid aging because of the damage they cause throughout the body.  In fact, the common denominator in the process of aging and its associated diseases is oxidative damage.  Antioxidants therefore play a beneficial role in the prevention of disease.   If your diet is very poor in antioxidants, which come from fruits and vegetables, you become oxidized. 

There are a number of ways in which your body forms free radicals and you become oxidized.  They may be formed by exposure to radiation, including exposure to the sun’s rays; exposure to toxic chemicals such as those found in cigarette smoke, polluted air, eating fried and burnt foods, and industrial and household chemicals; and various metabolic processes, such as the intake of too many calories, (from eating more than you need to eat), and the body’s process of breaking down stored fat molecules for use as an energy source. 

Preventive medicine starts with what you put into your body; the food you eat, the air you breathe, and the water you drink.  Our health is always being challenged, whether it is the neighbor’s cold or unavoidable exhaust fumes.  What we take into our body—be it healthy food, drink, drugs, pesticides or junk food—can dramatically affect our ability to stay healthy.  Because many FM sufferers are sensitive to food, drugs, chemicals and pollutants in the environment already, it’s important not to subject yourself to them and to avoid as many as you possibly can.   Researchers from the University of Florida concluded that food intolerance and certain added chemicals in foods led to significant exacerbation of symptoms in fibromyalgia patients including pain, swelling, and joint stiffness.

Your nutritional status determines, to a substantial extent, your capacity to maintain health, energy levels, and your ability to adapt to your environment.  Your genes express themselves in your environment – the food you eat, water you drink, air, and so on.  If your environment is too hostile for them (too many junk foods, contaminated air and water, etc) you cannot adapt and disease results.  If your environment is nourishing, you have a greater resistance to disease and are more likely to experience health and vitality.  Of equal importance is reduction or removal of the intake of toxic substances in the body such as anti-nutrients and environmental chemicals and pollutants etc.; we have seen in previous chapters how this has become a major problem in our modern diet.   

Enzymes are another vital link in the foods that help win the battle against fibromyalgia.  They support life and promote energy and vitality and without them we easily become fatigued and run-down.  Enzymes are protein carriers charged with vital energy factors, which represent the life element.  They can be compared to your car battery, which consists of metal plates charged with electrical energy.   Enzymes contain the power of life itself. There are three classes of enzymes: metabolic enzymes, which run our bodies; digestive enzymes, which digest our food; and food enzymes from raw foods, which start food digestion.   Our organs and tissues are run by metabolic enzymes and each organ and tissue has its own particular enzyme to do specialized work.   Since good health depends on all of these metabolic enzymes doing an excellent job, we must be sure that nothing interferes with the body making enough of them.  For the body to make these enzymes it needs nutrients.  There are literally thousands of enzymes to carry out various functions and distinct enzymes run specific organs such as our brain, the liver, the heart, lungs, kidneys, etc.  Even thinking involves some enzyme activity.  They are necessary to carry on the work of the body –to repair damage and decay, and heal diseases.

Nature’s plan calls for food enzymes to help with digestion instead of forcing the body’s metabolic enzymes to carry the whole load.  Food enzymes aid in digestion by starting the process thereby making less work for the digestive enzymes of the body.  This conservation of all that potential energy provides a boost in your overall energy.

People who suffer from fibromyalgia are plagued by persistent pain and chronic fatigue. These symptoms can make it difficult to shop for, prepare, and eat wholesome and nutritious meals. Nevertheless, a healthy diet is very important in helping people with fibromyalgia counteract stress, detoxify the body, and restore nutrients to the areas that need them the most.

If your medical doctor has given you the diagnosis of having fibromyalgia, what you may not know is that all fibromyalgia patients also suffer from:

* Nutritional deficiencies

* Food sensitivities

* Blood sugar imbalances

* Infections: yeast, viral and bacterial

* Severe hormone imbalances

When you address all of these “X” factors at the same time and provide the body with the right balance of nutrition and nutrient-dense foods (as opposed to nutrient-deficient ones), you create an internal environment conducive to restoring the natural rhythm within and enable transformation and healing to occur.

In many ways, you could call fibromyalgia an energy crisis because one of the biggest complaints expressed by people diagnosed with the disorder is the feeling of complete and utter exhaustion and the lack of energy and vitality.   In support of this hypothesis, some studies have found that fibromyalgia patients suffer from a condition in which structures called mitochondria within the muscle cells were inefficient in their production of energy, causing fatigue and a complete drain of energy in the individual.  The lack of cellular energy eventually leads to immune system dysfunction.  This is because the immune system is not able to have the energy it needs to eliminate toxins from the body or to fight infections.  This puts even more demand on the immune system, which is already in a weakened state leading to further exhaustion.

Studies show that poor cellular energy production due to poisoning of the energy-producing machinery of the cell (the mitochondria) is a common characteristic in both fibromyalgia and chronic fatigue syndrome.  In studies at the Abington Memorial Hospital in Pennsylvania, rheumatology researchers found that fibromyalgia patients suffer from a condition that could be described loosely as “muscle toxicity”, in which structures called mitochondria within muscle cells were inefficient in their production of energy.  In addition, fibromyalgia sufferers were found to have smaller than normal muscle fibers that exhibited misshapen mitochondria that were not found in normal subjects.

There's nothing wrong with one or two four ounce cups of caffeine a day, especially if you eat well but if you’re using coffee as your main source of energy, it won’t work. It has no nutrients to support metabolism, which is where energy really comes from.

Sweets and carbs raise your blood sugar temporarily, but when your levels drop, you’re left with less physical energy and mental alertness, and in some cases, cravings for more sugar. Worse than that, you could be doing yourself some long-term damage. The pancreas secretes insulin to remove excess sugar from your blood to maintain glycemic balance. Insulin is a master hormone, meaning that an excess of it can throw off other hormones like estrogen and progesterone. Years and years of excess insulin production leads to major problems: diabetes, higher cholesterol and high blood pressure.

Enjoying an active and healthy sex life is essential to our wellbeing, and the foods we eat play a large role in whether we are in ensuring we feel in the mood.  Ten super foods to help increase libido include:

Pumpkin Seeds
Pumpkin seeds are one of the few foods that contain zinc, which is vital ensuring us vibrant sexual desire. Zinc is especially helpful for men as it helps to build healthy testosterone levels. These yummy seeds are also a rich source of omega 3 fatty acids, which are mandatory for sexual wellbeing.

Chocolate
Women have compared chocolate to sex for decades. Now research is revealing a strong scientific link between the two.  According to Italian researchers, women
who eat chocolate regularly had the highest levels of desire, arousal and satisfaction from sex. Try eating dark chocolate

Celery
This sexual stimulator boosts a powerful substance known as androsterone, which is an odorless aphrodisiac in male perspiration that arouses the woman…or at least ensure they take a second glance.

Food allergies and chemical sensitivities are common amongst FM sufferers. This is not so difficult to understand when looked at from the perspective that by some estimates greater than 60 percent of the population has unknown food intolerances or allergies, according to James C. Breneman, M.D., former chairman of the Food Allergy Committee of the American College of Allergists...

Anti-nutrients are substances that interfere directly with the absorption of vitamins, minerals, and other nutrients. To some degree or another, we are all exposed to them through our food and water supplies. For example, some plant-derived food ingredients—such as enzyme inhibitors, Saponins, lectins and phytic acid—have come to be known as anti-nutrients...

Research is continually confirming an old truth: We are what we eat, and if there is a magic panacea for health, it’s the food you eat that’s the ultimate medicine.  The food you eat provides the matter your body uses to build cells, tissues, and organs.  The atoms in a carrot, for example, will take their place in the new cells you are building.  The carrot’s atoms may become part of skin cells, muscle cells, or blood cells.  Every day of our lives, some old cells and tissues are replaced by new ones.  Atoms in the carrot may be used in the process of replacing cells and tissues.  In addition to using food to build cells and tissues, food provides the energy an organism needs to remain alive.  Food provides our matter (what we are made of) and our energy (what keeps us alive).   In effect, we really are what we eat.

Today, in our society we eat very differently than did our great-grandparents. Sometime before 1900, the American food supply and diet began a long, gradual change, making refined sugar and white flour, which previously were a luxury of the rich, now affordable and available to everyone. Unfortunately for us however, in its processing, we lose valuable fiber and nutrients. Development of the sugar beet industry increased the availability of sugar and reduced its cost. This led to other new processes capable of deriving sugar from corn as the introduction of high fructose corn syrup was added to the supplies. Together, these advancements made sweet products of all kinds, particularly soft drinks, widely available and affordable to nearly every American with disastrous results.