Polymyalgia rheumatica (PMR) is a chronic inflammatory disorder that can cause significant discomfort and stiffness. While corticosteroids are the main treatment, a supportive anti-inflammatory diet can help minimize symptoms, support overall health, and counteract potential medication side effects.
Refined Sugars and Sweetened Beverages
One of the most powerful triggers for inflammation is sugar. Consuming high amounts of added sugar, especially from sweetened beverages and processed foods, can significantly increase inflammation in the body. This effect is particularly important for those with PMR, as it can exacerbate existing inflammation. The Arthritis Foundation lists sugary foods as a direct cause of joint inflammation.
- Sweetened Beverages: This includes soda, sweet tea, energy drinks, and fruit juices with added sugar.
- Desserts and Baked Goods: Be cautious with candies, pastries, cookies, and other commercial baked goods.
- Hidden Sugars: Added sugars are also found in many packaged foods you might not expect, such as cereals, salad dressings, and yogurts. Always read food labels carefully.
Processed and Red Meats
Processed and red meats contain saturated fats and other compounds that can contribute to inflammation. High consumption of these meats is associated with higher levels of inflammatory markers in the blood.
- Processed Meats: Products like hot dogs, sausages, bacon, and deli meats should be limited.
- Red Meat: Burgers and steaks are also high in saturated fats and should be consumed sparingly.
- Inflammatory Compounds: Some studies suggest certain compounds in red meat can promote inflammation and potentially impact the gut microbiome.
Refined Carbohydrates
Refined carbohydrates, found in white bread, white rice, and many baked goods, have been stripped of their fiber and nutritional value. This causes them to be rapidly digested, leading to blood sugar spikes that promote a pro-inflammatory state.
- White Flour Products: This includes white bread, pasta, crackers, and most snack foods.
- Lack of Fiber: Without fiber to slow digestion, refined carbs contribute to blood sugar fluctuations, which can trigger inflammatory responses.
- Better Alternatives: Whole-grain alternatives like quinoa, brown rice, and whole-wheat bread are better choices because they contain fiber and other nutrients that promote a healthier inflammatory response.
Unhealthy Fats
Certain fats found in processed and fried foods are known to trigger inflammation. It's important to differentiate between healthy fats, which are anti-inflammatory (omega-3s), and unhealthy ones.
- Trans Fats: These are often found in margarine, shortening, and packaged snacks.
- Processed Vegetable Oils: Corn, soybean, and canola oils, which are high in omega-6 fatty acids, can contribute to inflammation, especially when the balance with omega-3s is off.
- Fried Foods: Deep-fried foods are typically prepared with these oils and also contain Advanced Glycation End products (AGEs), which further promote inflammation.
Excessive Alcohol Consumption
While moderate consumption may not significantly impact all individuals, excessive alcohol intake is a known trigger for systemic inflammation. For those with an inflammatory condition like PMR, it's best to limit or avoid alcohol completely, as it can disrupt the gut barrier and activate inflammatory pathways.
Managing PMR Medication Side Effects with Diet
Many individuals with PMR are treated with corticosteroids, which can have side effects that can be managed with diet.
- Sodium and Water Retention: Steroids can cause fluid retention and increase blood pressure, so it's important to limit excess sodium. Seasoning with herbs and spices instead of salt is a helpful strategy.
- Bone Health: Long-term steroid use increases the risk of osteoporosis. A diet rich in calcium and vitamin D is essential for protecting bone density.
- Blood Sugar Control: Steroids can also increase blood sugar levels. Limiting added sugars and refined carbohydrates helps manage this effect.
Making Healthier Food Choices for PMR
Choosing an anti-inflammatory diet based on whole, unprocessed foods is the best strategy. Here is a table to help guide your choices:
| Inflammatory Foods to Limit/Avoid | Anti-Inflammatory Alternatives |
|---|---|
| Sugary drinks (soda, sweetened tea) | Water, unsweetened herbal tea, sparkling water with lemon |
| Fried foods (fries, fried chicken) | Baked, steamed, or grilled versions of foods |
| Red meat (burgers, steak) | Lean proteins like chicken, fish, and legumes |
| Processed meats (bacon, hot dogs) | Sliced chicken breast, tuna, or salmon salad |
| White bread and pastries | Whole-grain or gluten-free bread, oats |
| Margarine and shortening | Olive oil, nut butter |
| Processed snacks (chips, crackers) | Hummus with raw vegetables, fresh fruit |
| Full-fat dairy (cheese) | Low-fat or non-dairy alternatives, or consume sparingly |
Conclusion
While a specific diet cannot cure polymyalgia rheumatica, making conscious decisions about what not to eat can be a powerful tool for managing symptoms and enhancing your overall health. The core strategy is to minimize inflammation by avoiding processed and fried foods, added sugars, refined carbohydrates, and excessive alcohol. Simultaneously, focusing on a nutrient-dense, whole-food diet rich in anti-inflammatory components can support your body's healing processes. Always consult with your doctor or a registered dietitian before making significant changes to your diet, especially if you are taking corticosteroids or other medications. For more detailed nutritional strategies, resources like HealthCentral offer effective dietary tips for those with PMR.
Monitoring Your Personal Triggers
Remember that everyone's body is different. Some individuals may find specific foods affect their symptoms more than others. Keeping a food diary can help you identify any specific sensitivities and fine-tune your diet to what works best for you.
