This mineral has several crucial roles in the body. It helps release the energy from foods and aides in the production of serotonin. It keeps healthy muscle function and regulates pain. It plays a huge part in the metabolism of B vitamins and essential fatty acids. It also helps in the absorption of calcium. Studies suggest that may fibromyalgia patients have low magnesium intake, which is not surprising, given the symptoms of deficiency include fatigue, muscle pain, poor mental functioning, headaches, migraines,
nervousness, and insomnia.
Foods that are good sources of magnesium:
Nuts, seeds, dark green leafy vegetables, broccoli, kale, seafood, tomato puree, whole grains, oats, beans, peas, potatoes, bananas, and yeast extract. Avoid drinking too much alcohol as it can hamper magnesium absorption. Fizzy drinks should also be avoided because the phosphates they contain also hinder magnesium absorption. Don't forget the Fibromyalgia Soak!
Quite a bit of research shows that fibromyalgia sufferers are short on calcium. This nutrient is needed for healthy muscles and bones. Fibromyalgia affects the muscles and is linked to reduced mobility which can lead to osteoporosis. Bones need weight bearing exercise to remain strong. It is sensible to ensure yoru diet contains foods that supply this mineral. Nutritionists recommend 1,000 mg. a day increasing to 1,500 mg for people over aged 60.
Foods that are good sources of calcium:
Skimmed and semi-skimmed milk, yogurt, cottage cheese and hard cheese are the richest sources. It is the watery part, not the creamy part that supplies calcium. Small fish such as sardines, salmon, and anchovies are good sources. But, you must eat the bones. No animal products include almonds, Brazil nuts seeds, tofu, soya, seaweed, figs, dates dried apricots, purple broccoli, watercress, leeks parsnips, and dark green leafy vegetables. Beans and lentils are good sources too. Probiotics seem to enhance calcium absorption.
This nutrient helps balance the blood sugar by working with insulin to remove excess glucose from the blood. Having your blood sugar dip can lead to physical and mental symptoms such as fatiuge, poor concentration, and memoy.
Food that are good sources of chromium:
Meat, whole grains, whole meal bread, lentils, mushrooms, and spices.
The body uses zinc to make insulin, so it has an important role in maintaining blood sugar levels. It is also needed for a healthy immune system, and is involved ni the production of neurotransmitters and growth hormones. A lack of zinc has been linked to abnormal pain responses, confusion, and poor concentration.
Foods that are good sources of zinc:
Stress increases your requirements. Best sources are nuts, seeds, meat, eggs, seafood, beans, peas, mushrooms, broccoli, squash, spinach, kiwi, and blackberries.
Of course it is also recommended you take a good multi supplement to reduce these painful flare-ups that can inundate your daily living. Just knowing how each food source can help in maintaining your overall health allows you one step closer to pain-free moments. If you are unsure how to combine your food sources order Phase I or Phase II Diet Plans.