What is fibromyalgia?
Fibromyalgia is a syndrome known to cause a variety of symptoms, predominately pain and fatigue. Whilst diagnosis can be challenging as there are no definitive test, it is important to get clarification from your doctor to rule out other conditions as the symptoms presented can be similar.
Fibromyalgia is estimated to affect around 1 in 20 of the population, normally aged between 25 and 60 years of age and tends to affect more women than men. Conventional support involves pain relief and antidepressants, but may also involve lifestyle, exercise, and relaxation recommendations.
What are symptoms of fibromyalgia?
Symptoms can include any of the following:
- Pain and increased sensitivity to touch
- Fatigue
- Insomnia
- Brain fog and lack of concentration, known as Fibro-fog
- Headaches
- Dizziness
- Gut issues, including IBS, poor digestion, hyperpermeability and candida
- Dysmenorrhoea (Painful periods)
- Low mood & depression
- Stiffness of muscles
- Sensitivity to light
- Tingling/numbness hands and feet
Can fibromyalgia be cured?
Fibromyalgia cannot be cured, but it can be effectively managed with the right combination of treatments and lifestyle changes. Fibromyalgia is a chronic condition characterised by widespread pain, fatigue, and cognitive difficulties, and while there’s no definitive cure, many people find relief through a comprehensive approach that addresses symptoms.
-
Medications: Doctors often prescribe medications such as pain relievers, antidepressants, and anticonvulsants to help manage fibromyalgia symptoms. These medications can reduce pain, improve sleep quality, and enhance overall well-being.
-
Lifestyle Changes: Regular physical activity, such as low-impact exercises like walking or swimming, is highly recommended for fibromyalgia management. Exercise helps reduce pain and stiffness while boosting energy levels and mood. Additionally, adopting good sleep hygiene and stress management techniques, such as yoga, meditation, or mindfulness, can help control symptoms.
-
Diet and Supplements: While no specific diet cures fibromyalgia, eating a nutrient-rich diet that includes anti-inflammatory foods can help manage symptoms. Some people may also benefit from supplements like magnesium, vitamin D, and omega-3 fatty acids to support muscle and joint health.
Though fibromyalgia cannot be cured, taking a holistic approach to managing the condition can significantly improve the quality of life and reduce the severity of symptoms over time.
Can fibromyalgia go away?
Fibromyalgia does not typically go away completely, as it is a chronic condition. However, symptoms can be managed and improved over time with a combination of treatments, lifestyle changes, and stress management techniques. Many people with fibromyalgia experience periods of remission, where symptoms become less severe, but flare-ups may still occur. While there’s no cure, ongoing management can lead to a better quality of life and reduced pain.
How do you diagnose fibromyalgia?
Fibromyalgia is diagnosed primarily through a process of elimination, as there is no specific test to confirm the condition. Doctors will assess your symptoms, medical history, and perform a physical examination to rule out other conditions that could be causing similar symptoms. Here's how the diagnosis process typically works:
-
Symptom Evaluation: The primary symptoms of fibromyalgia, including widespread pain, fatigue, and cognitive issues (commonly referred to as “fibro fog”), are the first clues for diagnosis. To meet the diagnostic criteria, the pain should be widespread, affecting both sides of the body and lasting for at least three months.
-
Tender Point Exam: In the past, doctors used a “tender point” exam, checking 18 specific points on the body for sensitivity. However, this method is no longer a primary diagnostic tool. Now, more emphasis is placed on the patient's description of their symptoms rather than a strict count of tender points.
-
Excluding Other Conditions: Since many other conditions, such as arthritis, lupus, and chronic fatigue syndrome, have similar symptoms, doctors will perform blood tests, X-rays, or other diagnostic tests to rule out these conditions. Common tests may include thyroid function tests or tests to check for inflammatory markers in the body.
-
Widespread Pain Index (WPI) and Symptom Severity Scale (SSS): Modern diagnostic criteria use tools like the WPI and SSS, which help assess the extent and impact of pain and other symptoms like fatigue and sleep disturbances. These tools provide a more comprehensive view of how fibromyalgia is affecting daily life.
Early and accurate diagnosis is key to managing fibromyalgia effectively, and working with a healthcare provider to rule out other conditions can help ensure you receive the right treatment.
What is a naturopathic approach to fibromyalgia?
There are a lot of grey areas with the cause of fibromyalgia. The causes of fibromyalgia are debated but there are links to gut health, hormone imbalance (especially serotonin, norepinephrine, and dopamine), abnormal nerve signalling, genetics, depression, trauma and lowered immune system (including possible connections to infections such as EBV and Lyme), but there is no definitive answer. People who have rheumatic disease affecting the joints, muscles or bones are more likely to develop fibromyalgia. Naturopathic support looks at the areas in need of support – gut health, inflammation, HPA axis, ATP production (a compromised ATP system can cause a build-up of lactic acid and break down of muscle tissue), sleep and immune system.
Like so many conditions, a naturopathic approach combines many different aspects. These include:
- Identifying the possible triggers and specific remedies to these
- Changing dietary habits to repair the gut, immune system, and energy pathways
- Changing dietary habits to reduce inflammation and address blood sugar imbalances
- Changing dietary habits to address any nutritional weaknesses
- Making lifestyle changes, such as those to support good sleep and lower stress
- Stimulation of the vagus nerve.
What is the right diet for fibromyalgia?
Whilst there is no specific diet for fibromyalgia, certain dietary approaches can help manage symptoms and improve overall health. People with fibromyalgia often benefit from eating a balanced, anti-inflammatory diet that supports energy levels, reduces pain, and promotes better sleep.
Some patients find they are triggered by certain foods such as dairy or foods high in lectins, (especially wheat and beans), or the nightshade family (tomatoes, potatoes, peppers, or aubergine), so this may be worth considering. Food intolerances should be investigated and addressed as they may contribute.
Here are some dietary strategies that may help:
-
Anti-Inflammatory Foods: Inflammation can worsen fibromyalgia symptoms, so incorporating anti-inflammatory foods like leafy greens, berries, fatty fish (rich in omega-3s), and nuts can help reduce pain and discomfort. Foods like salmon, walnuts, flaxseeds, and chia seeds are high in omega-3 fatty acids, which are known to reduce inflammation in the body.
-
Whole Grains and Fiber-Rich Foods: Whole grains like oats, quinoa, and brown rice provide steady energy throughout the day, helping to combat fibromyalgia-related fatigue. Fiber-rich foods, including fruits and vegetables, can also aid digestion and help reduce bloating or gastrointestinal issues that some people with fibromyalgia experience.
-
Lean Proteins: Protein is essential for muscle repair, especially important for those managing fibromyalgia-related muscle pain. Incorporating lean proteins like chicken, turkey, tofu, and legumes helps maintain muscle mass and supports energy.
-
Avoid Processed Foods and Sugars: Highly processed foods, refined sugars, and trans fats can trigger inflammation and worsen symptoms. Reducing your intake of processed snacks, sugary drinks, and fast food can help stabilize energy levels and reduce pain.
-
Magnesium-Rich Foods: Magnesium plays a crucial role in muscle and nerve function, and many people with fibromyalgia may have low levels. Eating magnesium-rich foods like spinach, almonds, and avocado can help reduce muscle cramps and improve sleep.
-
Vitamin D: Vitamin D is important for bone and muscle health, and low levels have been linked to increased pain in fibromyalgia patients. Fatty fish, fortified dairy products, and moderate sun exposure are good sources of vitamin D.
While there is no one-size-fits-all diet for fibromyalgia, focusing on anti-inflammatory, nutrient-rich foods can help reduce symptoms and improve overall health. As always, it's important to consult with a healthcare provider or nutritionist to create a diet plan that works for your specific needs.
What are key supplements and herbs to help with fibromyalgia?
Recommendations for supplementation very much depend on the symptoms presented. It is highly advisable to see help from a health practitioner or nutritionist so you can get a personalised approach.
There is a link to poor gut health with fibromyalgia, so it is worth speaking to your health practitioner or nutritionist to work on gut repair, including dysbiosis, digestion and hyperpermeability. This will also help you get the most from your new dietary regime.
CoQ10
This is often lower in those with fibromyalgia. CoQ10 is known to help with production of ATP so plays a key role in energy, ideal for those with fibromyalgia. It is also a powerful antioxidant so helps support the immune system.
Vitamin D3
This been shown to be low in most patients with fibromyalgia and aides pain management. Vitamin D is a very underestimated vitamin and a lack of vitamin D impacts our health in many ways. Vitamin D deficiency can affect our immune system, respiratory system (especially incidences of asthma) depression, heart disease, multiple sclerosis, diabetes and even cancer. Vitamin D helps lower our blood pressure and helps to keep us calm and less anxious. It has even been shown to help the body break down the stubborn fat cells.
Magnesium
Magnesium is responsible for over 300 metabolic processes within the body, including energy metabolism, DNA replication, protein synthesis and detoxification. Despite its long list of health benefits which supports its name as the ‘miracle mineral’, many individuals simply do not get enough magnesium from their diet due to several reasons such as overconsumption of processed foods, poor digestive health, poor soil quality, medication or simply not eating enough magnesium rich foods. Magnesium is found in many molecules and some of these cannot be absorbed or digested well, such as magnesium oxide, which tends to be found in cheaper supplement formulations. The 3 best and most popular forms of magnesium are magnesium glycinate, magnesium citrate and magnesium malate. The best magnesium for general support is magnesium glycinate which is known for great relaxation properties. Magnesium citrate is another bioavailable form which has the added benefit for those who have sluggish bowels as it can help hydrate the stools. Magnesium malate is another great form of magnesium for those with energy or mitochondrial issues.
Curcumin
For pain and anti-inflammatory properties also increases SOD and glutathione peroxidase activity and modify eicosanoid synthesis.
PEA
Stands for Palmitoylethanolamide and has been shown to have good anti-inflammatory, pain relieving, neuroprotective and analgesic properties.
Adaptogens
Adaptogens such as, ginseng, ashwagandha and liquorice have been shown to support the hypo-responsiveness of the adrenals whilst lemon balm has been shown to help regulate nervous function and hyper responsive adrenal glands. Ashwagandha is best known for its amazing relaxing and stress-reducing properties, but it has far more benefits. It has been shown to help those who suffer from low mood, depression, and other mental health conditions including brain fog, poor memory and more. It has some anti-inflammatory properties and helps to balance hormones, especially in relation to testosterone.
Omega 3
Omega 3 from fish oils or Krill is known as a powerful anti-inflammatory so perfect for those with any inflammatory condition, especially fibromyalgia. Omega 3 has many health benefits ranging from heart health, joint health, brain health and more.
5-HTP
5-HTP stands for 5-hydroxytryptophan. It helps to produce serotonin and as such has been shown to have a positive effect on mood, anxiety, pain relief, and even appetite control. As it has a direct impact on serotonin, it is not suitable for anyone on SSI’s and some anti-depressants, so you must seek advice from your health practitioner before taking this. Serotonin gets converted into melatonin, so it can have a positive impact on sleep and reset of the circadian rhythm.
All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.
