Fibromyalgia

Fibromyalgia is a condition in which people often experience long-term pain in the muscles and connective tissue. This pain is frequently accompanied by fatigue, stiffness, sleep disturbances, or mood changes. Other common symptoms include headaches, digestive issues, and concentration or memory problems (“fibro fog”).

The exact cause is still unknown, but experts believe the nervous system becomes more sensitive to stimuli. This means the brain experiences pain more intensely and processes signals differently compared to people without fibromyalgia. Symptoms are more common in women and are often linked to stress or anxiety.

Fibromyalgia is usually diagnosed when someone experiences widespread pain throughout the body for more than three months that cannot be explained by another medical condition.

Body Fibromyalgia

• Choose gentle forms of movement such as walking, swimming, yoga, Pilates, or light strength training.
• Heat may help reduce pain and promote relaxation (heated cabins, warm baths, infrared therapy).
• Make time for recovery: breathing exercises, mindfulness, and meditation can help calm the nervous system.
• Maintain a regular sleep schedule and create a calming evening routine.

Food Fibromyalgia

• Focus on an anti-inflammatory diet with plenty of vegetables, fruit, whole grains, nuts, seeds, legumes, and olive oil.
• Limit foods that may worsen symptoms such as sugar, ultra-processed foods, caffeine, and alcohol.
• Make sure to consume enough protein to support muscle recovery and energy levels.
• Choose foods rich in magnesium, iron, selenium, and zinc.

Mind (Lifestyle) Fibromyalgia

• Schedule daily moments of rest and relaxation.
• Create structure in your day to help manage and distribute your energy.
• Practice pacing: divide activities into smaller steps and take breaks in between.
• Seek connection and support from the people around you.

Supplements

Always discuss supplements with a doctor or healthcare professional.

• Vitamin D: supports muscles and immune function.
• Magnesium: may help with relaxation and sleep.
• Omega-3 (algae oil): may help reduce inflammation.
• Co-enzyme Q10 & Acetyl-L-carnitine: may support energy production.
• B vitamins (B12, B6, folate): support the nervous system and energy metabolism.