People who suffer from fibromyalgia often suffer from weight gain due to a number of factors that are directly and indirectly related to the disease.
Fibromyalgia causes hormonal imbalances that affect the levels of cortisol, the thyroid gland, serotonin and insulin, as well as the production of growth hormone. Due to this hormonal imbalance, the metabolism slows down, which often results in weight gain.
The fatigue associated with fibromyalgia is another factor that also leads to weight gain due to the sedentary lifestyle.
Because fibromyalgia triggers an alteration of arousal in the brain wave cycle during sleep, the individual can not have sufficient sleep quality, in addition to suffering from sleep apnea (pause in breathing and snoring) or agitated legs that increases fatigue.
A new study found that lack of sleep also leads to an increase in production of hypocretin, which is important to regulate sleep and appetite levels. When levels of hypocretin neurons are high, this leads to an increase in the waking state, which not only causes fatigue but also an excess of food.
In addition to fatigue, the experience of many patients with chronic pain and fibromyalgia is that the ability to exercise is often inhibited.
Medications that are taken to treat depression related to fibromyalgia can also lead to weight gain. Antacids such as Prozac and Zoloft increase appetite, water retention and can affect hormone levels and, consequently, your metabolism.
Diet for fibromyalgia.
It is essential to maintain a balanced diet and minimize the weight gain of fibromyalgia.
Here are some useful tips on diet:
■ E vitar the consumption of animal fats like red meat. Instead, take lean meats such as skinless chicken, turkey and fish, which are also excellent sources of protein.
■ Increase consumption of foods high in fiber and low in sugar, such as vegetables.
■ It is also useful to drink lots of fresh fruits such as raspberries and strawberries. Avoid dried fruits because they contain preservatives.
■ Omega-3 fatty acids are also important for maintaining a healthy diet and can be found in cold-water fish. Other good sources of fat are almonds, avocados, fish oils and olive oil and corn.
■ Eat three meals a day and try one or two nutritious snacks each day.
Avoid fried foods, junk food, white flour, sugar, alcohol and soft drinks.
Fibromyalgia and exercise
Although fibromyalgia causes pain and fatigue, it is important to stay fit as much as possible to avoid weight gain and keep it healthy.
Starting your own customized exercise program is an excellent way to achieve this goal.
Start with simple exercises such as stretching, walking or biking.
Begin a walking routine with one of the five minutes of the first day, then add 1-2 minutes a day, moving gradually towards a goal of 60 minutes (or how comfortable and fit you are without suffering).
Cycling is another great training option. A stationary bike allows you to work throughout the year, no matter how much time you spend, and you can easily track your mileage, which can help you achieve your training goals more effectively.
Keep in mind that some muscle aches are common when you start exercising, but acute pain may indicate that you have overloaded your muscles.