Fibromyalgia is a soft tissue disorder with an unclear origin, and various factors are believed to contribute to its development. This widespread condition is managed using several different treatment approaches. For a proper diagnosis, thorough medical evaluations by a specialist are essential. While it is categorized as a musculoskeletal disorder, experts also point to psychosomatic factors behind its onset.
Some sources refer to fibromyalgia as muscular rheumatism, and it is a condition whose symptoms can be significantly alleviated with modern treatments. Early diagnosis plays a crucial role in managing the disease. Although this is true for most illnesses, it is especially important for fibromyalgia, which lacks a single standard treatment, making it critical to prevent its progression.
How Should People with Fibromyalgia Eat?
Many medical authorities suggest that muscle rheumatism results from underdeveloped muscles and insufficient oxygenation. Even when receiving adequate nutrients, muscles that aren’t properly oxygenated may fail to develop effectively. In some cases, poor oxygen delivery to muscles is caused by diet. This is where methods like ozone therapy may be used. However, first and foremost, patients must adopt a balanced, nutrient-rich diet to strengthen their muscles.
A balanced diet includes adequate levels of vitamins, minerals, and protein, without going to extremes. Sufficient intake should not result in excessive weight gain, as being overweight can trigger or worsen fibromyalgia.
To develop muscle, the necessary nutrients must be paired with proper exercise. Protein supports cell regeneration, while vitamins and minerals are also essential building blocks of soft tissues. A deficiency in these nutrients can deprive the body of key components. Likewise, without regular physical activity, muscle development is not possible—even with proper nutrition.
People diagnosed with fibromyalgia should ideally follow a personalized nutrition plan under the supervision of a dietitian or physician. At the same time, exercise is essential to support muscle development.
5 Nutrient-Rich Foods That Support Muscle Development
While muscle building is often associated with heavy workouts and weightlifting, fibromyalgia-friendly muscle development focuses on low-intensity but consistent routines to reduce pain and inflammation. In fact, aggressive exercise and artificial supplements may worsen symptoms. So what should you eat? Here are 5 muscle-supporting foods that can help reduce fibromyalgia pain:
1. Red Meat
Though not everyone enjoys red meat, it remains one of the most powerful sources of protein. It plays a critical role in building and strengthening muscles. As one of the richest proteins, red meat is recommended once or twice per week.
2. Chicken and Fish
Chicken, while slightly less potent than red meat, is still a valuable source of protein for muscle repair. Fish, on the other hand, is rich in essential amino acids, crucial for protein synthesis and muscle formation. The omega fatty acids in fish also provide numerous health benefits.
3. Dairy Products
Milk protein binds efficiently with other proteins to strengthen muscle tissue. Dairy products also contain essential amino acids and play a vital role in physical development. It is recommended to consume at least one dairy product daily.
4. Nuts
Hazelnuts, walnuts, and almonds are rich in minerals and amino acids, making them excellent for body repair and strength. They provide magnesium, potassium, calcium, and iron, which are essential for muscle growth and beneficial in managing fibromyalgia symptoms.
5. Green Vegetables
Vegetables like onion-family plants, broccoli, spinach, purslane, and arugula contain plant-based proteins that contribute to muscle and overall body development. Alongside other mentioned foods, these greens play a key role in general health improvement and muscular growth.
Exercise for Fibromyalgia
Fibromyalgia affects muscles in different parts of the body, so a single exercise isn’t enough for all cases. However, exercise is essential and must go hand in hand with proper nutrition. No matter how much protein you consume, without adequate muscle stimulation, your body will expel the unused proteins, leading to no muscular improvement. Similarly, without proper nutrition, muscles won’t have the resources to grow. Therefore, a balanced diet and suitable exercise routine are both necessary.
How Should Fibromyalgia Patients Exercise?
One of the leading factors in fibromyalgia is lack of oxygen to the muscles, so exercises that boost oxygenation are highly effective in alleviating symptoms. However, exercise types should vary depending on pain location.
For example, back-focused exercises are suitable for relieving upper back pain. Many Pilates movements are ideal for this purpose. Performing gentle and gradually increasing Pilates exercises 2–3 times a week can be highly effective.
Sample Exercises for Fibromyalgia
Half Push-Up
This is one of the best exercises to engage the back, shoulder, neck, and core muscles. It must be done gently and consistently:
- Lie face down on the floor.
- Place your palms under your shoulders.
- Slightly retract your shoulders, engage your back muscles, and lift your upper body off the ground without pushing with your hands.
- Hold briefly, then slowly return to the starting position.
Crunches and Stretching
Abdominal and back stretches, including crunch exercises, are great for enhancing flexibility and muscle tone. However, take care not to overstrain muscles or follow excessive workout routines.
Important: Always remember that you are not a professional. If you’re unsure about an exercise, seek help from a specialist.
You can also benefit from exercises designed by physiotherapists within the MoovBuddy app. With daily reminders, guided routines, and progress tracking, MoovBuddy will support you throughout your fibromyalgia treatment journey.