Fibromyalgia And Exercise – What To Know

3. Include more antioxidants in the plan of nutritional supplements. This varies per person and really should be determined by the person’s health practitioner. The levels I’ve found helpful are 5000 to 10,000 IU vitamin D3, 10,000 to 25,000 IU vitamin A, 1000 to 4000 mg vitamin C, and 400 to 800 IU vitamin E daily. These amounts should be taken daily for about 10 days, then re-evaluated to see if they should be continued.

Often people are afraid of higher levels of taking nutrients. This is because we’ve all been taught that high doses could be toxic. While toxicity is certainly always a consideration when using higher dosages, the higher amounts must be consumed for greater periods of time than levels that lead to toxicity. For example, 100,000 IU vitamin A taken daily for 30 days could cause toxicity but the level you are taking to get to the point where fibromyalgia and exercise is a good habit is a fraction of that amount. No toxicities have ever been seen for vitamin C or vitamin E.

4. Eat enough protein in the diet to meet the needs of the body. For example, a 5’2” woman who weighs 110 lbs needs 95 grams protein to meet optimal needs while a 5’7” woman who weighs 150 lbs needs 113 grams daily. Every ounce of animal protein is equal to about 7 grams. Every 8 oz glass of milk or cup of yogurt counts as 14 grams protein.

The easiest way to determine what to eat is to convert the amount of protein your body needs to ounces of protein. If you need 95 grams protein daily, this is equal to 13.5 ounces of protein. Then simply divide this amount by what you’ll be eating for three meals and a snack to get 3 oz protein with three meals a day (9 oz total) plus 1 glass milk (2 oz) and 1 cup yogurt (2 oz) to equal 13 ounces daily.

Here’s another example: If you need 113 grams protein daily, this is 113 divided by 7 to get the number of ounces of protein needed, which is 16 ounces. Now divide the 16 ounces into portions eaten during the daytime to get 4 ounces eaten for breakfast, lunch and dinner (12 ounces) and 1 glass milk (8 oz = 2 ounces protein equivalency) and 1 cup yogurt (2 ounces protein) to equal 16 ounces protein daily.

These calculations reflect a higher protein content of the diet than usual, as most people believe they should have only about 60 grams protein per day.

Author

This article was written for Insights-on-Health.com in Oct 2013 by Dr Donna Schwontkowski. Reversing health disorders is easier when principles of natural healing are used. Dr Donna is a retired chiropractor with a bachelor’s and master’s degree in nutrition and a master’s in herbology. She has over 25 years experience working with thousands of patients to reverse their health conditions. Read more about her here.

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