Fibromyalgia

Fibromyalgia is defined as a musculoskeletal disorder with increased pain sensitivity. It is characterized by widespread muscle pain, chronic fatigue, and sleep problems, often with accompanying osteoarthritis, rheumatoid arthritis, digestive issues, IBS, obesity, depression, anxiety, mood disturbance, memory problems, migraines, and brain fog. Bhargava & Hurley (2023), Jahan et al. (2012).

Evidence of systemic inflammation and neuroinflammation is displayed in fibromyalgia symptoms (all linked to chronic inflammation in your mind and body), as evident in this study by Bäckryd et al. (2017). This is also backed up by the study by Clos-Garcia et al. (2019). They found that fibromyalgia patients have less diverse gut bacteria and changes in neurotransmitter metabolism.

With fibromyalgia, some symptoms can be more intense than others in each individual, where very few symptoms present themselves in one person, and can feel like a permanently disabling disorder to another.

• Chronic inflammation
• Age
• Alcohol
• Exposure to metals
• Female gender
• Genetic
• Insomnia
• Lupus
• Malnutrition
• Obesity
• Occupation – repetitive injuries
• Physical inactivity
• Rheumatoid arthritis
• Stress
• Ultra-processed, high-fat, high-sugar, low-fiber foods
• Viral infections that lower immunity

Casale et al. (2021) suggested that protecting against adverse life events would aid chronic pain conditions like fibromyalgia.

Living with fibromyalgia can feel exhausting, both physically and emotionally. This complex condition is often marked by widespread pain, fatigue, brain fog, and disrupted sleep. While the exact cause isn’t fully understood, research indicates that chronic inflammation, nervous system dysregulation, and gut health imbalances may play a significant role. Our expert advice below provides practical, science-backed guidance on how to naturally manage fibromyalgia symptoms through the right foods, supplements, and lifestyle habits. With consistent support and the right tools, it is possible to reduce flare-ups, regain energy, and improve overall quality of life.

You can put fibromyalgia and the accompanying symptoms into remission and reduce the risk by following the Eat Burn Sleep lifestyle. It addresses most of the risk factors, and results are noticed early.

Behavioral changes, including diet, exercise, stress management, and good sleep habits, are the first-line treatment for fibromyalgia.

Your body will be getting good nutrition if you follow EBS and, in particular, nutrition that will assist in reducing pain and inflammation, lowering homocysteine levels and oxidative stress, and contributing to good gut health.

Depending on the severity of your symptoms, follow the expert advice for that condition, as well:

• Depression & anxiety
• Digestive, bloating, and IBS issues
• Insomnia
• Obesity
• Osteoarthritis

A Note About Medications

Medications can cause gut dysbiosis, which can exacerbate inflammation in the body and lead to immune disturbances. This will likely cause the pain to continue or worsen, of course. They are toxic to the gastrointestinal system and can have cardiovascular and renal effects, as well as making the body further susceptible to other chronic conditions. They will work initially and then stop. Talk with your doctor about this, of course.

Given the excellent safety profile of the following recommendations, the marginal efficacy of conventional treatments, and the multiple benefits of following Eat Burn Sleep, you will be doing yourself many favors by reducing inflammation, pain, neuroinflammation, and weight.

Drinks to Favor

Staying hydrated helps reduce inflammation and pain.

• Drink at least eight 8-ounce glasses of water a day. Start the day with warm water.
• Shakes made with cacao, like our Nutritious Protein Shake or Chocolate Collagen Protein Shake. The cacao is rich in polyphenols, which is anti-inflammatory.
• Black and green tea are rich in polyphenols. Read: Is Drinking Tea Good For You?
• Herbal teas and lemon water promote hydration, digestion, and enteric health. You will find the highest polyphenol levels in green and white teas. Green tea, in particular, has the polyphenol EGCG (epigallocatechin 3-gallate), which is 100 times more potent in antioxidant activity than vitamins C and E. Studies show that this helps preserve cartilage and bone. Don’t drink before bedtime, though.
• Coconut milk and other nut milks have anti-aging and anti-inflammatory effects. Explore the anti-inflammatory recipes on the platform that include coconut.
• Red wine. 1 glass of red wine daily will provide 101mg of antioxidant-rich polyphenols per 100 mL. However, any alcohol may induce a flare.

Foods to Favor

When optimal levels of nutrition are achieved, pain levels typically decrease. Chirumbolo (2018).

Muscle pain has been associated with deficiencies in amino acids, magnesium, selenium, vitamins B and D, and the harmful effects of heavy metals, such as mercury, cadmium, and lead. In addition, when you lack nutrients, you can develop dysfunction of pain inhibitory mechanisms, fatigue, and other fibromyalgia symptoms. Bjørklund et al. (2018).

In this study by Gomez-Arguelles et al. (2022), histamine exclusion improved digestive symptoms in fibromyalgia patients. Check the section on Histamine Intolerance to find foods high in histamine, etc.

Gluten sensitivity is linked to fibromyalgia. Isasi et al. (2014).

By following Eat Burn Sleep, you should achieve optimal levels of nutrition. Ensure that your choices include the following. Avoid the Red Foods List. These substances can enhance pain.

Fisetin-rich foods include strawberries, apples, persimmons, grapes, kiwi, mango, onions, cucumber, pistachios, and flaxseeds. Fisetin, a polyphenol, has been reported to possess potent antioxidant, antinociceptive, and neuroprotective activities in treating fibromyalgia. Yao et al. (2019).

Polyphenol-rich foods are beneficial to treating fibromyalgia, Costa de Miranda et al. (2016):

• Apples
• Berries: strawberries, raspberries, blueberries, elderberries, blackcurrants
• Black and green olives
• Cloves
• Curry powder (Have you tried a recipe with our Anti-inflammatory Curry Spice Mix yet?)
• Dark chocolate
• Flaxseed
• Nuts like almonds, pecans, hazelnuts & chestnuts
• Olive oil
• Star anise
• Sweet cherries
• Turmeric
• Vegetables such as spinach, globe artichokes, red onion, and chicory

Magnesium-rich foods (Pagliai et al. 2020) include:

• Almonds
• Apple
• Avocado
• Banana
• Beef
• Broccoli
• Carrot
• Cashews
• Chia seeds
• Chicken
• Edamame
• Pumpkin seeds
• Salmon
• Spinach

B-12 foods like salmon, tuna, clams, beef, turkey, eggs, tempeh, bananas, strawberries, spinach, and nutritional yeast (found in recipes like Paleo Mini Bread Rolls & Cheesy Kale Chips.

Scientific evidence suggests that certain bioactive compounds may provide long-lasting therapeutic benefits that mitigate the progression of fibromyalgia. The effects of these are through reducing inflammation and neuroinflammation and are shown to be non-narcotic anti-algesic treatment options. Naringin and its neuroactive metabolite, naringenin, are two flavonoids seen in grapefruits and other citrus fruits, PUFA, and grape seed extract. Shen et al. (2022).

PUFA (Omega-3) – rich foods like salmon, mackerel, oysters, seabass, sardines, shrimp, sea vegetables, flaxseeds, chia seeds, hemp seeds, walnuts, and edamame. Read: Do We Need Omega-3?

Naringenin-rich foods like grapefruit, grapes, oranges, bergamots, and lemons. Naringenin acts as an anti-inflammatory molecule. Chen et al. (2019).

Vitamin D-rich foods like mushrooms, eggs, and sardines. Vitamin D deficiency is noted in women with fibromyalgia. Abokrysha (2012).

Please make sure that you have grass-fed beef. Taurine, creatine, carnosine, anserine, and 4-hydroxyproline are nutrients that have important physiological roles in anti-oxidative and anti-inflammatory reactions, as well as neurological, muscular, retinal, immunological, and cardiovascular functions. 30g beef can fully meet the daily physiological needs of a healthy 70kg adult human to improve muscular, bone, and cardiovascular health and prevent aging-related disorders. Guoyao (2020).

Garlic, onions, and leeks contain quercetin and sulfur compounds to reduce inflammation and pain. 

Food and Drinks to Avoid:

• Refined sugar and all of the foods and drinks that contain it. Sugar is pro-inflammatory and linked to worsened pain, swelling, and lower immunity.
• Limit high-fructose beverages and naturally sweet fruit juices. Sugar is pro-inflammatory and linked to worsened pain, swelling, and lower immunity.
• Avoid sodas that are full of additives.
• Avoid caffeine. It is associated with fibromyalgia pain. Harte et al. (2012).
• High salt foods. Sodium should be below 2,300mg daily, which is 1 teaspoon max daily.
• Refined carbohydrates like bread, pastries, pasta, white rice, and cookies.
• Inflammatory fats like butter, cheese, sunflower oil, vegetable oil, peanut oil, safflower oil, corn oil, and trans fats from processed foods.
• Nightshade vegetables, like tomatoes, eggplant, potatoes, bell peppers, and chili peppers.
• MSG (monosodium glutamate) – soy sauce, yeast extract, aged cheese like parmesan, hot dogs, ham, bacon, beef jerky, sausages, smoked meats, pepperoni, lunch meats, ketchup, barbecue sauce, mayonnaise, canned soups, processed foods,  frozen pizza, frozen fries, ready meals, seasoning blends, chips/crisps, snack mixes, and fast food. Holten et al. (2012), Vellisca et al. (2014).
• Aspartame. Read the article for a list of foods containing aspartame: Why is Aspartame Linked to Cancer? – Holten et al. (2012), Vellisca et al. (2014).
• Gluten (see the red foods list) – Rodrigo et al. (2013), Rodrigo et al. (2014), Isasi et al. (2014), Slim et al. (2017).
• Limit alcohol intake (especially beer and distilled liquors) between attacks and avoid it entirely during attacks. Moderate consumption of wine doesn’t appear to increase the risk of pain and inflammation. As stated, red wine has resveratrol, which is anti-inflammatory.

Depending on how far the fibromyalgia and accompanying symptoms have progressed, doctors recommend weight loss, muscle-strengthening exercises, and lifestyle changes.

Lose weight 

It is crucial to reduce weight and optimize nutrition to reduce inflammation and pain, which will happen on Eat Burn Sleep. If you have just become a member, start on the Six-Week Reset.

Weight loss in obese patients with fibromyalgia significantly improves the quality of life, as shown in this study by Senna et al. (2012).

Individuals with obesity are approximately twice as likely to experience persistent pain compared to those with an average body mass index. Higgins et al. (2014).

In a study where females with fibromyalgia were assessed for pain, the obese females displayed higher pain sensitivity and lower levels of quality of life compared with the 27% of individuals with fibromyalgia who had a normal BMI. The rest were overweight and obese. Neumann et al. 2008.

Weight loss is critical in those who have obesity and are overweight, as it also relieves some pain from fibromyalgia. It can be one of the most significant factors in fibromyalgia, and you are in good hands. Losing weight can occur (sometimes very quickly) as you reduce inflammation by following the Eat Burn Sleep plan on an 80/20 ratio, which will alleviate pressure on your joints. Every pound lost decreases the load. Follow the Expert Advice for weight loss.

Often, people think you shouldn’t exercise if you have pain. It is okay to exercise when you are in pain, and if you haven’t exercised in a while, you should expect a little muscle fatigue that will decrease after an initial flare.

For the vast majority, regular controlled movement will reduce pain and inflammation with minimal discomfort. If you are not used to exercising, start small and build up. Start with 10 minutes daily, then move to 20 minutes, and so on. Build it up to 30 minutes —50/60 minutes for aquatic exercise.

Regular physical activity for 30 minutes a day is recommended. It reduces the risk of developing other chronic diseases like heart disease and diabetes, as stated in the Fibromyalgia section of the Centers for Disease Control and Prevention. They also recommend self-management education, which Eat Burn Sleep will provide. Explore the platform for health education and get personalized answers in the forum from a qualified nutritionist’s advice.

The key is to do it regularly and ensure the movement is quality and controlled. Pain will disappear if you keep doing it every day.

Choose easy activities like:

• Walking. It is free and easy on the joints and brings many benefits, including exposure to sunlight and increased vitamin D levels, which are essential in reducing pain. Olama et al. (2013). If you walk for 30 minutes a day, increase it to twice a day, and then for longer, you will be doing your body wonders. Follow the walking guide here.
• Incorporate the low-inflammatory, muscle-strengthening movement videos into your routine. They will improve strength and resistance, and many will focus on your vagus nerve, which has a strong anti-inflammatory effect on musculoskeletal diseases. Stretch to the Fascia Stretch. Stretch and meditate. There are so many movements that will help decrease pain and improve physical function, like the yoga and pilates routines. Make sure to avoid twisting or putting too much stress on the joints, and remember slow,  controlled, and quality movements are essential.
• Swimming.This has been shown to relieve pain and other symptoms and improve sleep through increased prolactin levels. The water supports a large proportion of our body weight, which reduces pressure on the joints. It stimulates blood circulation and can reduce pain. It aids in building up strength and cardiovascular health. For instance, scissor kick if you have trouble with doing the breaststroke. 50/60 minutes of swimming 3 times a week are recommended, as per the studies by Fernandes et al. (2016) & Ortega et al. (2009)
• Hydrotherapy Pool. Walking or floating in a hydrotherapy pool is effective for easing pain, health status, and tender point counts in fibromyalgia, as stated in this study by McVeight et al. (2008).
• Tai Chi is often recommended for fibromyalgia. This study by Wang et al. (2018) shows that Tai Chi improves symptoms.

Stress exacerbates the symptoms of fibromyalgia. Fisher et al. (2015) reported that increases in stress levels precede increases in pain levels, and cortisol levels were positively correlated with pain levels in fibromyalgia patients, suggesting that cortisol is involved with fluctuating pain levels.

Remember to breathe

Breathing techniques are good for reducing stress in your mind and body. Check out the breathing technique video in the Meditation section.

Stimulate your vagus nerve by humming, chanting, or singing. It aids in reducing inflammation, stress reduction, and digestion.

• Acupuncture is beneficial to fatigue and anxiety in patients with fibromyalgia. Martin et al. (2006).
• Kinesio taping is proving to have positive effects on patients with fibromyalgia. Espí-López et al. (2019).
• Capsaicin. Topical, applied 4 times daily, is moderately effective in reducing pain intensity for up to 20 weeks. Laslett & Jones (2014). It temporarily reduces substance P, a pain transmitter. It works for hand, knee, hip, and shoulder pain. Guedes et al. (2018).

Visualize a Healthy Body

Visualizing a healthy body is essential in supporting your efforts in healing. Our brains are excellent tools, and what you think will profoundly affect your body.

Think of a time when you didn’t have fibromyalgia, and you moved around freely without pain and stiffness. Continue to tap into positive thoughts; this will help your brain engage in neuroplasticity and promote healing.

Incorporating a meditation bath with magnesium salts into your evening routine can support your healing journey. Immersing your body in your salt bath will alleviate the pain, swelling, and inflammation, increase energy flow, and reduce stress.

If you don’t have a bath, soak your feet in a footbath with warm water and half a cup of magnesium flakes. Magnesium ions will relax and penetrate the skin, allowing healing while soothing soreness in the feet.

Start your day with morning meditations, and continue with positive thoughts throughout the day. Visualize yourself pain-free.

Sleep

Sleep is essential for managing fibromyalgia, and adopting this lifestyle can help you naturally reset and improve your sleep. Research shows a strong link between poor sleep and increased pain—pain can both disrupt sleep and be worsened by it (Haak et al., 2020).

On the Eat Burn Sleep lifestyle, many people naturally fall into healthier sleep patterns. If you need extra support, the Insomnia Expert Advice is available to guide you.

Good sleep supports better digestion and movement, which in turn reduces inflammation and pain. When these elements work together—nutritious food, anti-inflammatory movement, and quality rest—they create a powerful cycle of healing.

As inflammation lowers, symptoms ease, and fibromyalgia can move into remission. Remind yourself daily: “This pain is temporary. I’m healing, and I will feel better soon.”

Food, movement, and mental wellness are the three pillars of the Eat Burn Sleep lifestyle and should always be the first line of action. The bioavailability of nutrients in food is always superior and allows for synergistic processes.

These nutraceuticals, however, are proven to be effective, and scientific studies are increasing, as they are evidence-led, as shown. Don’t forget to check the supplements recommended for any symptoms that you have alongside fibromyalgia, like depression. Check the Expert Advice section for other conditions.

• Magnesium. 300-600 mg/day. Deficiency has mainly been associated with muscle pain along with fatigue, sleep difficulties, and anxiety, all of which are common symptoms of fibromyalgia, as shown in the study by Boulis et al. (2021) & Abraham & Flechas (2009).
• Vitamin D 3. 2000 IU a day. Multiple studies have shown significant correlations between vitamin D blood level and pain intensity and the increase in quality of life with its use. Okyay et al. (2016), Labeeb et al. (2015), Okumus et al. (2013) & Altindag et al. (2014).
• B12 – 1000 mcg daily has been shown to improve the severity of fibromyalgia and anxiety significantly. Gharibpoor et al. (2022).
• Collagen hydrolysate. 10g daily. Collagen decreases pain significantly (and dramatically) in some. Olson et al. (2000).
• Capsaicin cream (0.025%)  has been shown to decrease tenderness at tender points and increase grip strength when applied to affected parts of the body, as shown in this study by McCarty et al. (1994). The application was shown to improve pressure pain thresholds, fatigue severity, and myalgic symptoms, short-term, in this study by Casanueva et al. (2012).