Leena Watts
Diet and hypermobility are linked, and nutrition can be a powerful tool for managing symptoms and improving quality of life. While there is no one-size-fits-all diet for hypermobility, certain guidelines can help individuals with hypermobility manage their symptoms. These include reducing autonomic dysfunction, minimising inflammation, supporting digestion and absorption, and addressing nutritional deficiencies. A balanced, whole-food diet rich in vegetables, lean proteins, and healthy fats is recommended, while highly processed foods, sugars, and artificial sweeteners should be limited. Staying hydrated and managing sodium intake are also crucial for individuals with hypermobility. Working with a registered dietitian is essential to tailor dietary choices to individual needs and avoid restrictive diets that may do more harm than good.
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What You'll Learn
- There is no one-size-fits-all diet for hypermobility
- A balanced, nutritious diet tailored to individual needs is recommended
- A diet rich in whole foods, vegetables, lean proteins, and fibre is beneficial
- Avoid sugary drinks, processed foods, and limit saturated fats and gluten
- Stay hydrated and manage sodium intake, especially with Postural Orthostatic Tachycardia Syndrome (POTS)
There is no one-size-fits-all diet for hypermobility
A well-balanced diet is essential to our health, but with conditions such as hypermobility, the topic of diet can be difficult to navigate. What works for one person may not work for another, and with co-morbidities, finding a diet that suits an individual can be daunting. The saying, "You are what you eat," rings true when managing hypermobility, as diet is not just about nourishment but a strategic approach to symptom management and enhancing quality of life.
Nutrition is a natural first step for people with hypermobility who are looking for ways to feel better. People with hypermobility often experience chronic pain, digestive issues, and fatigue on a daily basis. It is estimated that 30-96% of patients with hypermobility disorders have at least one chronic gastrointestinal symptom. However, it is important to note that there is no specific diet that everyone with hypermobility should eat in order to feel better. Instead, specific nutrition recommendations can help people with hypermobility address their gastrointestinal symptoms.
When it comes to managing hypermobility, it is important to work with a registered dietitian to find the best individualized mix of foods and supplements. A good, basic diet of whole foods, vegetables, and protein-rich foods is recommended. It is also important to stay hydrated, as hydration helps with electrolyte issues, blood pressure, and connective tissues within the body. Additionally, people with hypermobility may be more prone to disordered eating and eating disorders, so it is crucial to work with a professional who will not encourage a more restrictive diet than is necessary.
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A balanced, nutritious diet tailored to individual needs is recommended
While there is no one-size-fits-all "diet" for hypermobility, a balanced and nutritious diet tailored to individual needs is recommended. This involves understanding the unique challenges posed by hypermobility and working with a registered dietitian to address specific symptoms and deficiencies.
For individuals with hypermobility, nutrition is not merely about sustenance; it is a strategic approach to symptom management, health improvement, and life enhancement. A balanced diet that includes whole foods, vegetables, and protein-rich foods can help to reduce inflammation and reactivity while supporting physical functioning.
When it comes to specific dietary choices, it is important to pay attention to how different foods make you feel and work with a dietitian to personalize your diet. For example, if you experience uncomfortable symptoms after eating gluten or dairy, it may be beneficial to limit or avoid these foods. Similarly, some people with hypermobility may benefit from a higher sodium diet or an electrolyte supplement to reduce dizzy spells.
It is also important to be mindful of hydration, as it can help with electrolyte issues, blood pressure, and connective tissue health. Aim for a minimum of six to eight glasses of water per day. Additionally, be cautious of restrictive diets and always seek professional guidance, especially when considering supplements.
Overall, a balanced, nutritious diet that is tailored to individual needs and supported by professional guidance is the best approach to managing hypermobility symptoms and improving overall health.
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A diet rich in whole foods, vegetables, lean proteins, and fibre is beneficial
While there is no one-size-fits-all diet for people with hypermobility, a diet rich in whole foods, vegetables, lean proteins, and fibre can be beneficial. This is because a good diet can help manage symptoms and improve quality of life.
Whole foods are a great way to ensure you're getting all the nutrients you need. Ancient whole grains like quinoa, millet, amaranth, and buckwheat are a good source of complex carbohydrates and can help with digestion. In addition, whole foods can refer to unprocessed foods, which are often healthier and more nutritious than their processed counterparts.
Vegetables are an essential component of a healthy diet. Fresh greens like spinach, kale, and Swiss chard are packed with vitamins and minerals, while vegetables like asparagus, garlic, and leeks are good sources of prebiotics, which promote the growth of beneficial gut bacteria.
When it comes to protein, it's important to choose lean protein sources such as skinless poultry, seafood, or plant-based options. These provide essential amino acids that are necessary for collagen synthesis and muscle recovery, which is especially important for individuals with hypermobility who may be engaging in rehabilitation exercises. However, it's worth noting that excessive protein can contribute to gastrointestinal distress, so it's important to work with a dietitian to determine your individual needs.
Finally, fibre is crucial for digestive health. A high-fibre diet can help with digestion and prevent constipation, which is a common issue for people with hypermobility. Fibre can be found in whole grains, vegetables, legumes, and fruits.
In addition to these specific food groups, staying hydrated is of utmost importance for people with hypermobility. Water and electrolytes help keep connective tissues lubricated and reduce stiffness, which can minimise hypermobile flare-ups.
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Avoid sugary drinks, processed foods, and limit saturated fats and gluten
While there is no one-size-fits-all "diet" for hypermobility, certain dietary guidelines can help manage symptoms and improve overall health. Firstly, it is important to avoid sugary drinks and limit sugar intake. Sugary drinks can include fruit juices, sodas containing high-fructose corn syrup, and alcoholic beverages. These drinks can contribute to weight gain, blood sugar spikes, and inflammation, all of which can exacerbate hypermobility symptoms.
Secondly, reducing the consumption of processed foods is advisable. Processed foods, such as cookies, chips, and fast food, tend to be high in unhealthy fats, added sugars, and artificial ingredients, which can trigger inflammation and digestive issues. Instead, opt for whole foods like fresh greens, vegetables, beans, lentils, seeds, nuts, and fruits rich in antioxidants and fibre. These whole foods provide essential nutrients that support overall health and help reduce inflammation.
Additionally, it is recommended to limit saturated fats. Saturated fats are commonly found in fatty meats, full-fat dairy products, and tropical oils. Excessive consumption of saturated fats can increase cholesterol levels and contribute to inflammation. To limit saturated fat intake, choose lean proteins such as skinless poultry, seafood, or plant-based sources like beans, tofu, and tempeh.
Lastly, some individuals with hypermobility may find it beneficial to limit or eliminate gluten from their diet. Gluten is a protein found in wheat, rye, and barley, and it can trigger gastrointestinal symptoms in those with gluten intolerance or sensitivity. However, it is important to note that not everyone with hypermobility needs to avoid gluten. If gluten consumption does not cause uncomfortable symptoms, there is no medical reason to eliminate it from your diet.
It is always advisable to work with a registered dietitian or healthcare professional to develop a personalised diet plan that addresses your specific needs and symptoms. They can help you navigate any dietary challenges and ensure you are getting adequate nutrition to support your overall health and well-being.
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Stay hydrated and manage sodium intake, especially with Postural Orthostatic Tachycardia Syndrome (POTS)
While there is no one-size-fits-all diet for hypermobility, staying hydrated is essential. Hypermobility is often associated with gastrointestinal issues, so adequate fluid intake can help support digestion and gut health. Additionally, maintaining proper hydration levels can help manage orthostatic intolerance, which is common in people with hypermobility.
For those with Postural Orthostatic Tachycardia Syndrome (POTS), staying hydrated is especially crucial. POTS is a chronic disorder characterized by excessive tachycardia (increased heart rate) and worsening of symptoms when standing. One way to manage POTS is by increasing oral sodium intake, as sodium can help expand plasma volume and reduce orthostatic intolerance.
Several studies have demonstrated the benefits of a high-sodium diet for individuals with POTS. This dietary approach has been shown to increase plasma volume, lower standing plasma norepinephrine levels, and reduce orthostatic tachycardia. The recommended daily sodium intake for POTS patients is 300 mEq (approximately 7 grams of salt). However, it is important to note that while high sodium intake can be beneficial, excessive sodium consumption can have negative health consequences, so it should be monitored and adjusted as needed.
In addition to sodium intake, individuals with hypermobility should focus on a well-balanced diet that includes fresh greens, vegetables, beans, lentils, seeds, nuts, and fruits rich in antioxidants and fiber. It is also important to watch out for trans fats in highly processed foods and limit saturated fats by choosing lean proteins such as skinless poultry, seafood, or plant-based alternatives.
Working with a registered dietitian is recommended to tailor dietary choices to individual needs and address specific symptoms and deficiencies associated with hypermobility.
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Frequently asked questions
There is no one-size-fits-all diet for people with hypermobility, and the best diet for you will depend on your individual needs and symptoms. However, some general guidelines for people with hypermobility include eating a well-balanced diet of whole foods, vegetables, lean proteins, and staying hydrated. It is also important to work with a registered dietitian to find the best diet for you and to avoid restrictive diets unless advised by a healthcare professional.
People with hypermobility often experience chronic pain, digestive issues, and fatigue. Other common symptoms include acid reflux, nausea, bloating, and constipation.
Diet can help to minimize stress, inflammation, and reactivity in the body, as well as support physical functioning. For example, a diet that includes anti-inflammatory foods and eliminates common triggers of inflammation can help to reduce flare-ups. Additionally, a diet that addresses nutritional deficiencies can help to alleviate symptoms such as fatigue.
