People who suffer from fibromyalgia often suffer 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, 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.
Fatigue associated with fibromyalgia is another factor that also leads to weight gain due to sedentary lifestyle.
Because fibromyalgia initiates a disturbance of the excitation in the brainwave pattern during sleep, the individual may not have a sufficient quality sleep, in addition the person may also suffer from sleep apnea (pauses in breathing and snoring) during the night), or restless legs syndrome which increases fatigue.
A new study found that lack of sleep also leads to increased production of hypocretin, which is important to regulate sleep and appetite levels. When the levels of hypocretin neurons are high, this leads to an increased state of arousal, which causes not only fatigue, but also overfeeding.
In addition to fatigue, the experience of many patients with chronic pain and fibromyalgia, is that exercise capacity is often inhibited.
Medications taken to treat depression related to fibromyalgia can also cause the individual to gain weight. Antacids such as Prozac and Zoloft increase appetite, fluid retention and can affect hormone levels and, therefore, your metabolism.
Diet for fibromyalgia.
It is essential to maintain a balanced diet and in order to minimize the weight gain of fibromyalgia.
Here are some useful diet tips:
■ E vitar the consumption of animal fats such as red meat. Instead, take leaner meats such as skinless chicken, turkey and fish, which are also excellent sources of protein.
■ Increase the intake of foods high in fiber and low in sugar, such as vegetables.
■ Drinking lots of fresh fruit such as raspberries and strawberries is also useful. 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 to take one or two nutritious snacks every day.
Avoid fried foods, junk food, white flour, sugar, alcohol and soda.
Fibromyalgia and exercise.
Although fibromyalgia causes pain and fatigue, it is important to stay fit as best as possible to avoid weight gain and keep it healthy.
Starting your own exercise program tailored to you is a great way to achieve this goal.
Start with simple exercises like stretching, walking or biking.
Begin a walking routine with one of five minutes from the first day, then add 1-2 minutes a day, gradually move to a goal of 60 minutes (or how comfortable and capable you are without suffering).
Cycling is another great training option. A stationary (stationary) bike allows you to work throughout the year, regardless of the time you spend, plus you can easily track your mileage and this can help you achieve your training goals more efficiently.
Keep in mind that some muscle aches are common when you start exercising, but acute pain can indicate that you have overloaded muscles.