Fibromyalgia often causes weight gain in people due to a number of factors that are directly and indirectly related to the disease itself.
Fibromyalgia causes hormonal imbalances that affect the levels of cortisol, thyroid gland, serotonin and insulin, as well as the production of growth hormones. Due to this hormonal imbalance, the metabolism slows down and often results in weight gain.
The fatigue associated with fibromyalgia also results in weight gain. Because fibromyalgia begins with a disturbance of the excitation in the pattern of brain waves during sleep, the individual can not have a sufficient quality sleep, the person can also suffer from sleep apnea (interruptions in breathing and snoring) during the night) and restless legs syndrome (sensation of tingling in the legs), which increases fatigue.
A new study found that lack of sleep also leads to an increase in production of hypocretin, which is important in sleep levels and appetite. When the neural levels of hypocretin are high (for the environment and the mind), this leads to a state of awakening, which leads not only to fatigue, but also to eating.
In addition to fatigue, the experience of many patients with chronic fibromyalgia pain, which can also inhibit the ability to exercise.
Medications that are taken to treat depression associated with fibromyalgia can also cause a person to gain weight. Antidepressants such as Prozac and Zoloft increase appetite, water retention and can affect hormone levels and thus your metabolism.
It is essential to maintain a balanced diet and minimize the weight gain of fibromyalgia.
Here are some useful dietary tips:
■ Avoid the consumption of fats of animal origin such as red meat. Instead, eat lean meats such as chicken, turkey and skinless fish, which are also excellent sources of protein.
■ increase the consumption of foods rich in fiber and low in sugar, such as vegetables.
Eating lots of fresh fruits like 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, avocado, fish oils, olive oil and corn.
■ Eat three meals a day and try to take one or two nutritious snacks a day.
Avoid fried foods, junk foods, white flour and sugar, and alcohol and soft drinks.
Although fibromyalgia can cause pain and fatigue, it is important to stay fit as best as possible to avoid a healthy weight gain.
Starting your own exercise program for fibromyalgia is an excellent way to achieve this goal.
Start with simple exercises such as stretching, walking or cycling.
Begin your walking routine with a five-minute walk from the first day, then add 1-2 minutes a day, gradually increasing to a goal of 60 minutes (or the amount you feel comfortable and able to maintain). Once you reach the target value, be sure to take this time three to four days a week.
Cycling is another great training option. A stationary bike allows you to work throughout the year, regardless of the time, and can easily track your mileage, which can help you achieve your training goals more effectively.
Keep in mind that muscle pain is common when you start exercising, but acute pain can mean that you have overloaded your muscles.