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One of the most common  questions is “What should I eat?” and because fibromyalgia and chronic fatigue are complex this is just one of the important aspects of regaining optimum health. The multitude of “diets” can be confusing. While I do not recommend a specific diet, basic guidelines can help you decide what is best for your body.
In a most simplistic way, foods can be broken down into three groups: carbohydrates, fats and proteins. Today’s diet contains high amounts of simple carbohydrates. Sugar (sucrose) is just one of these.

The sugar roller coaster

The body needs fuel to run efficiently, just like your car needs gas. People with Fibromyalgia and Chronic Fatigue are no exceptions. Carbohydrates you put into your mouth is broken down to particles that your body uses: glucose, vitamins, and minerals or flushed out as waste.
When you eat a high sugar food, your body gets a sugar “rush” because the glucose levels rise so fast.  Your body must maintain balance and too much glucose can actually be dangerous to your cells, organs and nervous system.  The “alarm” goes off in response and sends insulin to carry the glucose out of the blood and into the cells. If there is not enough room in the cell, the body stores this extra fuel as fat.

The high level of glucose also triggers brain chemicals such as dopamine and that makes us feel better, but only for a short while. Some people can crave that good feeling and become “addicted” to high sugar foods.

After the glucose is gone the levels drop and this again triggers the body to get more.  You end up on a roller coaster of blood sugar ups and downs when this happens.

Sugar in foods

Avoiding foods that are simple, refined sugars helps to prevent the roller coaster ride.  Foods like this are usually “white”.  White bread, white flour, white rice, potatoes; any food that has a large amount of easily digested carbohydrates in relatively small portions can be in this category.

This may sound simple but it is not easy.  Sure, it is obvious your candy bar or ice cream cone, or donut are made with sugar.  The average 12 oz soda has 10 teaspoons of sugar!

I put fruit juices in a hidden sugar category.  Even the 100 percent juice made with fructose ( aka fruit sugar) reacts as if you have poured a simple carbohydrate into the gut but now it is in a  liquid form that can charge quickly into the blood stream as glucose and set off the alarm to start the roller coaster. Although fructose is better utilized by the body than sucrose, the reaction on the body is the same.

Other types of hidden sugar can be cleverly disguised. Take a look at your favorite coffee creamer and notice the ingredient: high fructose corn syrup. This product is nothing more than oil and sugar. Any product with high fructose corn syrup is something you should avoid.   Ketchup and other condiments can contain sugar as well.

One important tool you can use is to learn the names of sugars. The hint is the “ose” on the end of the word. Fructose, sucrose, lactose, maltose, are just a few.

Cortisol and cravings

Your cells and your brain must have a constant supply of glucose to function. The body has many systems to maintain this critical function. It is not surprising hormones can also play a role in sugar cravings.

The adrenal glands put out cortisol in response to stress.  If your adrenal glands have been under a constant stress they can become “tired”, just like you.  This causes the production of cortisol  to be reduced and you can get symptoms like sugar cravings, low blood sugar and shakiness when you are hungry.  We call this “adrenal fatigue” and your FFC doctor can work with you to balance your hormone levels which often alleviate the sugar cravings.

Yeast

Overgrowth of yeast, especially in the gut, can trigger sugar cravings.  Yeast like warm, moist, sweet places.  The problem is too many yeast in the body can block the body from absorbing essential nutrients and contribute to fatigue and pain.
Symptoms of yeast overgrowth can be sugar cravings, gas, bloating, diarrhea, recurring vaginal infections, rashes, recurring sinus infections among others.  Blood and stool test can help detect yeast in your body.  Your history form at FFC will have questions to help your provider determine if yeast is a problem for you.

A good diet can help to control yeast. Your FFC provider can also prescribe supplements and antifungal medications specifically for yeast.

The bottom line on eating for fibromyalgia and chronic fatigue:

1. Avoid white foods: processed refined products, white flour, potatoes, white rice.
2. Avoid sugar and foods that act like sugar in the body.
3. Eat a diet rich in complex carbohydrates, vegetables, whole fruits, whole grains.
4. Ask your provider about balancing hormones, especially cortisol.
5. Find out if yeast treatment is right for you.

This entry was posted on Thursday, July 24th, 2008 at 11:03 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.