Polymyalgia rheumatica (PMR) is an inflammatory condition that causes muscle pain and stiffness, particularly in the shoulders, neck, and hips. While the primary treatment for PMR is often corticosteroid medication, dietary modifications can play a significant supportive role in managing symptoms and reducing inflammation. Avoiding certain foods that promote inflammation can help patients feel their best. Adopting a balanced, anti-inflammatory diet, such as the Mediterranean diet, is often recommended to support symptom management and counteract potential side effects of medication.
Foods that Fuel Inflammation: What to Cut Back On
Processed and Fried Foods
Highly processed foods and deep-fried items are major culprits in triggering and increasing inflammation in the body. These foods often contain high levels of unhealthy fats, sodium, and additives that can exacerbate inflammatory responses. This category includes fast food, packaged snacks like chips, frozen meals, and processed meats such as hot dogs and salami. Minimizing your intake of these items is a crucial step toward better symptom control.
Refined Carbohydrates and Added Sugars
Refined sugars and carbohydrates can significantly increase inflammation and blood sugar levels, which is a concern for PMR patients on corticosteroids. These include white bread, pastries, cakes, and sugary beverages like soda. The body processes these items quickly, leading to blood sugar spikes and an inflammatory response. Limiting intake of these items can help stabilize blood sugar and reduce inflammation.
Certain Fats and Oils
Not all fats are created equal. While healthy fats like omega-3s can reduce inflammation, others can promote it. Trans fats, found in some margarines and fried foods, and processed oils like corn oil can trigger inflammatory responses and should be avoided. Opting for healthier fat sources is a better choice for your overall health.
Red Meat and Processed Meats
High consumption of red meat, such as burgers and steaks, has been linked to increased inflammation in the body. Processed meats, including deli meats and sausages, also fall into this category. Choosing lean protein sources like fish, chicken, or plant-based alternatives can be a more anti-inflammatory option.
Alcohol
Excessive alcohol consumption can increase inflammation and dehydrate the body, potentially worsening PMR symptoms. For some, even moderate intake may trigger a flare-up. It is often recommended to limit or avoid alcohol completely to support overall symptom management.
Managing Corticosteroid-Related Side Effects
Corticosteroids, a common treatment for PMR, can have various side effects that dietary choices can help manage. These include weight gain, elevated blood sugar, and a higher risk of bone thinning (osteoporosis). To mitigate these issues, focus on a diet rich in fruits, vegetables, whole grains, and lean protein, while limiting salt intake.
- Bone Health: To prevent osteoporosis, ensure adequate intake of calcium and vitamin D. Good sources include leafy greens, fortified foods, and fatty fish.
- Blood Sugar Management: Since corticosteroids can raise blood glucose, avoiding refined sugars and starches is critical for preventing diabetes.
- Weight and Fluid Control: Limiting added sodium and sugar helps manage weight and fluid retention, which are common side effects of long-term steroid use.
What to Eat Instead: The Anti-Inflammatory Approach
An anti-inflammatory diet focuses on whole, nutrient-dense foods. The Mediterranean diet is a great example, emphasizing fresh produce, healthy fats, and lean proteins.
Anti-inflammatory foods to include:
- Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation.
- Fruits and Vegetables: Berries, oranges, spinach, kale, and other colorful produce are packed with antioxidants.
- Healthy Fats: Olive oil, avocados, nuts, and seeds provide monounsaturated and polyunsaturated fats.
- Whole Grains: Brown rice, quinoa, and whole-wheat bread can be beneficial.
Food Choices for Polymyalgia Rheumatica
| Food Category | Foods to Avoid | Healthier Alternatives |
|---|---|---|
| Processed & Fried | Fast food, fried potatoes, packaged snacks | Steamed vegetables, baked chicken, hummus with raw veggies |
| Sugars & Refined Carbs | White bread, sugary drinks, pastries, candies | Whole-grain bread, fresh fruit, yogurt with berries |
| Fats | Margarine, shortening, corn oil | Olive oil, nut butters, avocados, walnuts |
| Meats | Red meat, processed meats (hot dogs, bacon) | Fish, poultry, beans, tofu |
| Alcohol | Beer, wine, hard liquor | Water, herbal tea |
Conclusion
While polymyalgia rheumatica is primarily managed with medication, a supportive anti-inflammatory diet can significantly enhance well-being and help mitigate the side effects of corticosteroid treatment. By focusing on whole, unprocessed foods and limiting inflammatory items, individuals can take a proactive approach to managing their symptoms. It is important to remember that diet is a complementary strategy, and should not replace prescribed medical treatment. Consult with your rheumatologist or a registered dietitian for personalized dietary recommendations to best suit your needs. You can learn more about general anti-inflammatory foods from Harvard Health.
The Role of Gluten and Dairy
While there is no conclusive evidence that everyone with PMR needs to eliminate gluten or dairy, some individuals with inflammatory conditions report symptom improvement after cutting them from their diet. Full-fat dairy products, for example, may trigger inflammation in some people. If you suspect an intolerance, discuss an elimination diet with your healthcare provider to monitor any changes in your symptoms.
Healthy Hydration
Staying adequately hydrated is essential for managing inflammation and overall health. Drinking plenty of water can help alleviate muscle soreness and support the digestive system, especially when increasing fiber intake. Flavored water with fruit or herbal tea are good alternatives to plain water.
Dietary Summary for Managing PMR
- Focus on whole foods: Prioritize fruits, vegetables, whole grains, nuts, and seeds to maximize nutrient intake and antioxidant benefits.
- Choose healthy fats: Opt for olive oil, avocados, and fatty fish, which provide beneficial omega-3s.
- Support bone health: Since corticosteroids can affect bone density, increase your intake of calcium and vitamin D through leafy greens, fortified foods, and sunlight exposure.
- Manage blood sugar: Avoid excess refined sugars and carbohydrates to help stabilize blood sugar levels, a common side effect of steroid medication.
- Limit inflammatory triggers: Reduce consumption of processed foods, fried items, red meat, and alcohol.
- Ensure good hydration: Drink plenty of water throughout the day to support overall well-being and reduce muscle soreness.
- Explore individual sensitivities: If certain foods like dairy or gluten seem to worsen symptoms, consider an elimination diet under medical guidance.
In conjunction with your medical treatment plan, these nutritional strategies can help you manage PMR symptoms and enhance your quality of life. Always consult with your doctor before making significant dietary changes.
