Fibromyalgia
Foods to Eat More Of:
Foods to Avoid or Minimize:
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Yoga Therapy:
Supplements & Homeopathic:
Mind-Body Connection:
Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
Meals:
Sides & Salads:
- Fruits: apples
- Vegetables: artichokes, beets, broccoli, cabbage, cauliflower, celery, fennel, green beans, onions, squash, sweet potatoes, watercress
- Garlic, nutmeg, turmeric, reishi mushrooms
- Barley grass, fish (especially mackerel, salmon, sardines & tuna), beans, seeds (especially flax, pumpkin, sunflower)
- Soy products, whole grains (especially brown rice), yogurt
Foods to Avoid or Minimize:
- Excessive sugar & salt, refined flour
- Artificial additives, alcohol, caffeine
- Red meat, shellfish, pickled foods and dairy (except yogurt)
- Can be related to food intolerance - try an elimination diet. (Most common food sensitivities for those with fibromyalgia are gluten, tomatoes, white potatoes, peppers and eggplant).
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Birch, spruce, thyme, helichrysum, lavender, myrrh, patchouli, rosemary (massage, bottom of feet, liver area).
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Mild daily exercise
- Stress reduction with yoga, tai chi, mediation
- Alfalfa, astragalus, black cohosh, buchu, burdock root & seeds, calendula, dandelion leaf & root, echinacea, ginseng, evening primrose oil, garlic, gotu kola, licorice, milk thistle, nutmeg, parsley, passionflower, slippery elm bark powder, St. John's wort, stinging nettle, turmeric
Yoga Therapy:
- Restorative Yoga for Aching Joints - Yoga for Arthritis (16 minutes - Yoga with Kassandra)
- YOGA for MUSCLE PAIN & FATIGUE & FIBROMYALGIA (10 minutes - YogaYin)
- GENTLE YOGA FOR FIBROMYALGIA (30 minutes - Sleepy Santosha)
Supplements & Homeopathic:
- Magnesium/ Malic Acid: 150 mg magnesium and 600 mg malic acid twice daily.
- St. John's Wort: 300 mg 3 times daily (should contain .3% hypericin).
- 5-HTP: 100 mg 3 times daily (if drowsiness occurs, reduce to 50 mg 3 times daily).
- Vitamin B1: 20-25mg daily
- Vitamin E: 100-300 IU daily (check with doctor if taking anticoagulant drugs).
- Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea).
- Grape Seed Extract: 100 mg twice daily (should contain 92-95% proanthocyanidins).
- Coenzyme Q10: 100 mg twice daily (take with food).
- Melatonin: 3 mg before bedtime (helpful if sleep disorders accompany pain).
Mind-Body Connection:
- Can represent acting outwardly in ways that are different from how you really feel internally. If you are feeling deep guilt or self-loathing, your body can turn on itself. Work on improving unconditional self-love.
Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
- Apple-Orange Smoothie (GF)
- Golden Milk (V, GF)
- Pomegranate Dandelion Tea (V, GF)
- Super Skin Smoothie (GF)
Meals:
- Adult Ramen (V, GF)
- Asian Broccoli & Rice Bowl (V, GF)
- Black Bean Bowl (GF)
- Black Bean Soup (V, GF)
- Broth (Veggie/Chicken/Beef) - (V, GF)
- Buddha Bowl (V, GF)
- Chickpea Salad Sandwich (V, GF)
- Cornmeal & Pecan Crusted Fish
- Edamame Rice Bowl (V)
- Garlic Soup (V, GF)
- Healthy Mac & Cheese (V)
- Japanese Onion Soup (V, GF)
- MahiMahi with Cucumber-Dill Sauce (GF)
- Mujaddara (V, GF)
- Quinoa Oatmeal (V)
- Salmon with Avocado Salsa (GF)
- Salmon with Red Pepper Sauce (GF)
- Sesame Salmon (GF)
- Slow Cooked White Chili (V, GF)
- White Bean Soup (GF)
Sides & Salads:
- Asian Cabbage Salad (V, GF)
- Avocado Cilantro Lime Rice (V, GF)
- Brown Rice Pilaf with Saffron and Ginger (V, GF)
- Butternut Squash Risotto (V, GF)
- Caraway Brussels Sprouts (V, GF)
- Cauliflower with Red Pepper Sauce (GF)
- Double Mashed Potatoes (GF)
- Homemade Salsa (V, GF)
- Mashed Sweet Potatoes (V, GF)
- Molasses Beans (GF)
- Pesto Vegetables (V, GF)
- Quinoa Salad (V, GF)
- Roasted Asparagus or Green Beans (V, GF)
- Sesame Green Beans (V, GF)
- Steamed Edamame (V, GF)
- Three Bean Salad (V, GF)