How to Prevent Fibromyalgia

Fibromyalgia affects an estimated 5% of the world population. In the United States, estimated 10 million people suffer from fibromyalgia symptoms. It is most prevalent in women, and is often seen in siblings, children and mothers in the same family. You may be able to reduce your risk by making a few lifestyle changes. Dietary changes, an increase in exercise and stress reduction will go a long way in prevention of fibromyalgia symptoms.

Things You'll Need

• Fresh vegetables
• Poultry, fish, eggs, lean meats
• 6 to 8 glasses of clean water
• Relaxation CD or tapes
• Pair of good walking shoes and pedometer

Instructions

Dietary Elimination

1. 

   Remove all processed foods from your diet. They are stripped of nutritional value. Start by removing fast food from your diet. Once you have mastered that, begin to remove prepackaged food from your pantry and refrigerator. They are loaded with preservatives and artificial ingredients.

2. 

   Eliminate all white sugar and white flour products from your daily diet. They cause dietary imbalances in your digestive system. Whole grains are a better choice.

3. 

   Eliminate all soda pop, both regular and diet. They are void of nutrients and are highly acidic.

Good Nutritional Choices

1. 

   Increase your intake of fresh vegetables. Good choices are green leafy vegetables, broccoli and green beans.

2. 

   Increase your intake of protein. Good choices are lean red meats, skinless poultry, fish and eggs. Fish and eggs are especially healthy due to their omega-3 levels.

3. 

   Increase your intake of water. Good choices are reverse osmosis and spring water. Drink at least 6 to 8 glasses of water daily.

Reduce Stress

1. 

   Keep a journal and release your stressful ideas through writing. It's a therapeutic way to help you identify, and solve, problems.

2. 

   Buy a relaxation or guided imagery CD and listen to it frequently. It will allow you to spend time focusing on inner peace and relaxation.

3. 

   Consider taking a meditation or yoga class. They are easy and proven relaxation techniques that can change body chemistry.

Get Up and Get Out

1. 

   Buy a pair of good walking shoes and get moving. Start out walking short distances and work towards 10,000 steps a day.

2. 

   Consider taking an exercise class at a local recreation center or YMCA. Swimming, water aerobics, yoga, tai chi and dance are good choices.

3. 

   Get out and spend time with others. Do not isolate at home. Join support groups, exercise classes or book reading sessions.

Tips & Warnings

• Be gentle on yourself. Learning new habits takes time. Try changing one thing in your life at a time. Trying to change too many things at a time can become overwhelming.

References

• National Fibromyalgia Association
• Mayo Clinic Article
• Fibromyalgia Network Article

Resources

• Healthy Journey Guided Imagery CD
• YMCA
• Walking Guide