Gillian McKeith's Food Bible (214 page)

Many sufferers have been found to have low levels of magnesium. Magnesium is needed to aid muscle relaxation and energy production in cells and a deficiency could account for muscle tenderness and fatigue. Fibromyalgia is also often accompanied by low serotonin levels. Serotonin is a chemical responsible for transmitting communication between nerve cells and plays an important part in controlling pain and regulating sleep. Low serotonin can account for increased pain and disrupted sleep patterns.

Action plan

It is important to address as many of the underlying causes that are relevant to an individual as possible. The treatment plan may not be the same for each sufferer but the following may well help many.

Toxins, which can accumulate in the body over a period of time, may also exacerbate the symptoms of fibromyalgia and are found in many disorders of a rheumatic nature. Food allergies are also a significant trigger.

EAT/DRINK

Vegetables, fruits, whole grains, nuts, seeds, lean white meat, and fish. These high-quality foods will supply essential nutrients that renew energy and build immunity.

Eat something green every day. Green foods, such as kale, broccoli, brussels sprouts, lettuce, and sea vegetables, are high in magnesium needed for muscle and nerve function. Other sources of magnesium include nuts, seeds, brown rice, millet, quinoa, alfalfa, and apricots.

Increase your intake of essential fats or omega-3s. These have anti-inflammatory properties and are needed for nerve function. Food sources include oily fish, hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, cold-pressed oils, and avocados.

Raw foods. I have seen a lot of improvement with this condition when the intake of raw, not cooked, foods is increased. You can make raw soups, pâtés, dips, smoothies, juices, salads, and more.

Fresh juices are an excellent way to supply vitamins and minerals. For a fruit juice rich in magnesium, juice a couple of apples and a pint of berries. Or juice a couple of carrots and celery sticks with a handful of spinach and a couple of broccoli florets for a magnesium-rich vegetable juice (add an apple if it is too bitter).

Include figs in your diet to make sure your bowels are regular.

Serotonin is derived from tryptophan, and foods rich in this amino acid include milk, bananas, eggs, and turkey. Use ground turkey in place of ground beef to make a bolognese sauce and eat with complex carbohydrates such as brown rice or sweet potatoes, as complex carbs can also help to raise serotonin levels.

AVOID

Sugar, refined carbohydrates, salt, and additives. These can all put a strain on the digestive and immune systems and provide little in the way of nutrients.

Anything to which you are intolerant or allergic. Certain foods may challenge your immune system. Common culprits are wheat and other gluten grains (oats, rye, barley, kamut, and spelt), dairy products, eggs, soy, tomatoes, and citrus fruits. Try eliminating any foods that you eat every day or have a food intolerance test (www.gillianmckeith.info).

Processed, damaged, and saturated fats. These are found in red meat, processed meats, margarine, dairy products, heated vegetable oils, and burnt or fried foods. These can have a pro-inflammatory effect and can interfere with your body’s use of the essential fats.