Free radicals are chemicals the body produces when it uses oxygen and when it reacts to infection, stress, sunlight exposure and pollutants such as cigarette smoke, chemicals and food additives. These little buggers damage the immune system, causing inflammation that leads to many degenerative conditions. One possible culprit may be fibromyalgia. One study suggested that sufferers produce very high levels of cytokines that are linked to inflammation. Cytokines are a type of white blood cell that is involved in the immune response.
There is evidence that those with fibromyalgia lack many of these antioxidants. By eating more of these foods, your body is able to get a much needed supply of these depreciate nutrients. Phase 1: Finding Relief and Phase 2: Symptom Maintenance get you on the right path to optimal health by incorporating the correct diet. These tools help in establishing a long-term healthy change.
Vitamin A is important for tissue growth, and repairs and protects against respiratory infections. There are two forms - retinol and beta-carotene. Retinal is found in liver, fish liver oils, egg yolks, whole milk, cheese, and butter. Beta-carotene is found in plants, especially in the yellow and orange fruits and vegetables. Try roasting your vegetables in olive oil. Roasting softens the cell walls, making it easier for the beta-carotene to be digested. Enjoy carrots, sweet potatoes, butternut squash, cantaloupe melons, orange and yellow peppers, and apricots.
Vitamin C boosts the immune system and is found in many fruits and vegetables. Try citrus fruits, blackcurrants, berries, peppers (red), tomatoes, broccoli, potatoes, peas, and cabbage. Cooking destroys vitamin C.
Vitamin E is another important component found in nuts, seeds, avocadoes, sweet potatoes, olive oil, and wheat germ.
B Vitamins are often lacking in fibromyalgia sufferers. Lack of B1 (thiamine), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid/folate), and B12 (cobalamin) causes fatigue, muscle weakness and pain, stiff joints, restless legs, sleeping difficulties, depression, irritability, poor memory, confusion, and headaches. B vitamins are involved in energy release and the production of serotonin. A diet rich in meat, including liver, kidneys, fish, eggs, dairy foods, wholegrains, vegetables (especially green leafy vegetables and mushrooms) is pertinent. Also be sure to inlude citrus fruits, beans, peas, nuts, and seeds and you'll be on track in securing enough B vitamins.
Vitamin D studies have shown a lack in this essential nutrient for fibromyalgia. Such studies show that one in four fibromyalgia patients were short of this vitamin. Symptoms from lack of vitamin D include muscle pain and weakness, bone pain and fractures, fatigue and depression, as well as sleep and digestive problems.
80% of vitamin D usually comes from the sun. The skin produces a form of it following exposure to sunlight. Exposing skin on the face and arms for at least 30 minutes of daily sunlight (without sunscreen) should do for most people. Vitamin D supplementation is recommended if you can't get outdoors.