It is estimated that 4 million adults in the U.S. are affected by fibromyalgia, a chronic condition characterized by widespread musculoskeletal pain and stiffness. This condition is more common in women than in men and typically affects individuals between the ages of 30 and 50.
Fibromyalgia can make it difficult to perform daily activities due to persistent discomfort and other debilitating symptoms. While there is no known cure, treatments can be used to manage the condition and improve quality of life.
A study published in July 2024 in the European Review for Medical and Pharmacological provides insights into the mechanism of fibromyalgia, highlighting vitamin D and magnesium as key nutrients that may affect the severity of symptoms.
For many years, fibromyalgia was dismissed as a psychological disorder, but diagnostic criteria established by the American College of Rheumatology in 1990 have helped legitimize it as a medical condition. The exact cause is still not fully understood, but research suggests it may be linked to central nervous system dysfunction.
Symptoms of fibromyalgia include widespread pain lasting more than three months, as well as fatigue, sleep disorders, cognitive impairment, anxiety, depression, migraines, and other systemic symptoms.
Conventional treatment for fibromyalgia often involves pain medication or antidepressants, but these may not address the root cause of the problem. A study found that higher levels of vitamin D were associated with better physical functioning, while higher magnesium levels were linked to lower stiffness in fibromyalgia patients.
Vitamin D supplementation has been considered in managing fibromyalgia because many patients are deficient in it. Magnesium deficiency is also associated with symptoms commonly seen in fibromyalgia, and supplementing with magnesium has been shown to reduce pain and stress in patients.
Increasing magnesium levels can be done through dietary sources like dark leafy greens or through supplements, as certain lifestyle choices and medications can deplete magnesium stores in the body. In terms of oral supplementation, my personal preference is magnesium threonate due to its superior ability to penetrate cell membranes, including mitochondria and the blood-brain barrier.
The daily magnesium requirements vary depending on age and gender, with men needing around 400 milligrams (mg) and women requiring 300 to 350 mg. Magnesium can also be lost through sweating during intense physical activity, lack of sleep, and alcohol consumption. Active individuals and heavy sweaters may need 10% to 20% more than the Recommended Dietary Allowance (RDA) to compensate for magnesium loss through sweat.
When it comes to getting vitamin D, sunlight is the best source, offering benefits beyond just optimizing vitamin D levels. However, it’s essential to be cautious as sun exposure can also be harmful if not managed properly.
Factors such as diet, environment, and physiology can influence the benefits of sun exposure. Avoiding seed oils before sun exposure is crucial, as they can impact your skin’s reaction to UV rays. It’s recommended to adapt to your geographical and environmental conditions, as altitude and atmospheric conditions can affect how sun exposure affects you.
Personalizing your approach based on your physical characteristics, such as skin color and body composition, can help you manage sun exposure effectively. Paying close attention to your skin can also help determine the right amount of sun exposure for you.
During the transition period, it’s advisable to avoid peak sunlight hours, use protective aids, and gradually increase sun exposure as your body detoxes accumulated seed oils. Vitamin D supplementation may be necessary if adequate sun exposure is not possible, with optimal levels recommended between 60 ng/mL and 80 ng/mL for health and disease prevention. Regular monitoring of vitamin D levels is essential to determine the appropriate supplementation dosage. Es importante recordar que el calcio, la vitamina D3, el magnesio y la vitamina K2 deben estar adecuadamente equilibrados para una salud óptima en general.
Si encuentras que la suplementación es necesaria después de una prueba de vitamina D en suero, también debes suplementar con magnesio y vitamina K2 (MK-7) para garantizar un equilibrio adecuado. Luego, recuerda volver a hacer la prueba en tres o cuatro meses para asegurarte de haber alcanzado tu nivel objetivo.
Otras estrategias para mejorar los síntomas de la fibromialgia
Además de optimizar tus niveles de magnesio y vitamina D, la implementación de estas estrategias puede ayudarte a aliviar los síntomas de la fibromialgia y mejorar tu bienestar en general:
1. Prueba la terapia de vibración de cuerpo entero — La investigación sugiere que la terapia de vibración de cuerpo entero puede ayudar a los pacientes con fibromialgia. En un estudio de 12 semanas20 que involucró a 60 pacientes con fibromialgia, los investigadores encontraron que aquellos que participaron en la terapia mostraron mejoras en la función motora y la velocidad de la marcha, según diversas pruebas.
Para obtener más información sobre cómo utilizar esta forma de tratamiento, consulta mi artículo “Utiliza el Poder de las Vibraciones para Promover el Bienestar”.
2. Reduce tu exposición a los EMF — Los campos electromagnéticos (EMF) de dispositivos como teléfonos celulares, enrutadores Wi-Fi y otros aparatos electrónicos pueden exacerbar los síntomas de la fibromialgia al interrumpir los procesos metabólicos vinculados al dolor y al estrés oxidativo, así como al promover la inflamación.21
Reducir tu exposición a través de medidas simples como apagar el Wi-Fi por la noche, usar conexiones por cable en lugar de inalámbricas, minimizar el uso del teléfono celular, incorporar dispositivos de protección contra EMF y crear un entorno de bajo EMF en tu hogar puede marcar la diferencia en la reducción de la gravedad de los síntomas.
3. Practica las Técnicas de Liberación Emocional (EFT) — EFT es una técnica mente-cuerpo que combina elementos de terapia cognitiva y acupresión al golpear puntos de meridianos específicos en el cuerpo mientras recitas afirmaciones positivas. Esta técnica puede ayudar a reducir el estrés y los desencadenantes emocionales, que pueden impactar directamente en el dolor físico.
Para los pacientes con fibromialgia, EFT puede ayudar a aliviar tanto los aspectos emocionales como físicos de la condición. Puedes hacerlo tú mismo, en casa, y solo toma unos minutos aprenderlo. Para una demostración, mira el video a continuación.