4. Consume an Anti-inflammatory Diet
A healthy diet rich in lean animal protein from white meat and fish or vegetable protein from beans, peas, lentils, nuts and seeds along with whole carbs and healthy fats from oily fish and/or nuts, avocados, olive oil and plenty of fresh fruits and vegetables is the best diet for anyone.
But it’s especially important to eat a healthy diet if you have a condition like fibromyalgia. Pain reduction is the primary goal of any lifestyle adaptation to manage fibromyalgia, and the diet to support the condition is no different. A diet rich in foods that contribute to inflammation, such as foods high in fat, salt, and sugar, takeout and fast food, can exacerbate symptoms. This is because inflammation can make pain receptors more sensitive, causing you to feel more intense pain.
Anti-inflammatory foods can make the body fight them off, such as from an injury or infection, which leads to higher pain scores. Instead, try eating an anti-inflammatory diet to reduce pain. Try to make each meal about 50% fruit, vegetable or salad. Next, add 25% whole grains, such as whole wheat pasta, bread or rice, quinoa, or buckwheat, and 25% lean protein. Add a little fat, such as a drizzle of olive oil or a few nuts or seeds.
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