What to Avoid if You Have Polymyalgia Rheumatica

October 8, 2025 •

3 min read

Polymyalgia rheumatica (PMR) affects approximately 50 out of every 100,000 people over age 50 per year in the United States. Managing this inflammatory condition requires more than just medication; it also involves making strategic decisions about diet, exercise, and lifestyle to reduce inflammation and minimize symptom flare-ups. Knowing what to avoid if you have polymyalgia rheumatica is crucial for improving your quality of life.

Quick Summary

This guide outlines specific foods, activities, and lifestyle habits to avoid when living with polymyalgia rheumatica. It details how to minimize inflammatory triggers, manage common medication side effects, and find a healthy balance of rest and activity to reduce pain and stiffness.

Key Points

Inflammatory Foods: Avoid or limit processed foods, red meat, excess sugar, and refined carbohydrates, as these can worsen inflammation and PMR symptoms.
Strenuous Exercise: Avoid high-impact or overly intense exercise, which can lead to muscle damage and aggravate pain and stiffness.
Sedentary Habits: Avoid prolonged periods of inactivity, as this can increase muscle stiffness. Regular, gentle movement is beneficial.
Stress: Avoid high-stress situations when possible and practice stress-reducing techniques like meditation or yoga to prevent flare-ups.
Excess Alcohol and Smoking: Avoid or limit alcohol and completely stop smoking, as these can increase the risk of osteoporosis and other complications, especially while on steroids.
Ignoring Side Effects: Be proactive in managing potential side effects of corticosteroid treatment, such as weight gain, high blood pressure, and bone loss.
Sudden Medication Changes: Avoid abruptly stopping or drastically altering your corticosteroid dosage without a doctor's supervision, as this can cause a severe flare.

Inflammatory Foods to Eliminate or Limit

One of the most effective ways to manage polymyalgia rheumatica (PMR) is to adopt an anti-inflammatory diet by removing or limiting foods that can contribute to systemic inflammation. While the standard treatment for PMR is corticosteroids, dietary changes can offer significant complementary benefits.

Processed and Fried Foods: French fries, fast food, chips, and pre-packaged meals are high in processed fats and sodium, which can increase inflammation and lead to weight gain, putting extra stress on affected joints and muscles.
Refined Carbohydrates and Sugars: White bread, white rice, sugary drinks, and pastries cause spikes in blood sugar that can increase inflammation. Limiting these is especially important for those on corticosteroids, which can increase blood sugar and risk of diabetes.
Processed and Red Meats: Salami, hotdogs, and red meat are linked to increased levels of inflammation. Opt for lean protein sources like fish or poultry instead.
Excess Sodium: Corticosteroid use can cause fluid retention and high blood pressure, making it important to limit excess sodium intake. Flavor food with anti-inflammatory herbs and spices like ginger, garlic, and cinnamon instead.
Margarine: This and other processed fats should be avoided, as they can contribute to inflammation. Healthier alternatives include olive oil or nut butters.

Strenuous or High-Impact Exercise

Finding the right balance between rest and activity is key for those with PMR. While a sedentary lifestyle can worsen stiffness, overdoing it can cause pain and fatigue.

Eccentric Muscle Movements: Some exercises involving muscle lengthening can lead to muscle damage and pain, which can be particularly aggravating for PMR.
Ignoring Fatigue: PMR can cause fatigue, especially when tapering off steroids. Pushing through extreme fatigue can lead to flare-ups. Listen to your body and rest when needed.
Sudden Increases in Intensity: Gradually build up your exercise routine. Starting too quickly with high-intensity workouts can overtax your muscles and joints.

Lifestyle Choices to Reconsider

Beyond diet and exercise, several lifestyle factors can impact PMR symptoms and overall well-being.

High Stress Levels: Stress can aggravate inflammation and worsen symptoms. It is vital to learn and practice stress-reduction techniques. Meditation, yoga, or deep breathing can help manage stress and anxiety.
Excessive Alcohol Consumption: For those on corticosteroids, excessive alcohol can increase the risk of developing osteoporosis, a common side effect of steroid therapy.
Poor Sleep Hygiene: PMR can interfere with sleep, but poor sleep can also exacerbate symptoms. Establishing good sleep habits is crucial for recovery.
Smoking: Smoking is known to contribute to systemic inflammation and can worsen the symptoms of many inflammatory conditions, including PMR.
Prolonged Periods of Inactivity: While strenuous activity is discouraged, being sedentary can make stiffness worse. It's important to move frequently, even if it's just gentle stretching or walking for short periods.

Comparison Table: What to Avoid vs. What to Embrace


Category	What to Avoid	What to Embrace
Diet	Processed foods, red meat, refined sugars, excess sodium, margarine	Anti-inflammatory diet: fruits, vegetables, lean protein, healthy fats (omega-3s)
Exercise	Strenuous exercise, high-impact workouts, ignoring fatigue, eccentric movements	Low-impact exercise: walking, swimming, tai chi, gentle stretching
Lifestyle	High stress, excessive alcohol, smoking, poor sleep, prolonged inactivity	Stress management techniques, limited alcohol, good sleep hygiene, frequent gentle movement

Conclusion

While polymyalgia rheumatica is a chronic inflammatory condition, its symptoms can be effectively managed by knowing what to avoid in your diet, exercise routine, and daily habits. Steering clear of inflammatory foods, balancing activity with rest, and implementing stress-reduction strategies can help alleviate pain, reduce stiffness, and minimize the risk of corticosteroid side effects. Always consult your healthcare provider before making significant changes to your treatment plan. By making mindful choices, you can take control of your health and significantly improve your quality of life while living with polymyalgia rheumatica.

Authority Link

For more detailed information on polymyalgia rheumatica, you can visit the American College of Rheumatology: https://rheumatology.org/patients/polymyalgia-rheumatica.

Frequently Asked Questions

It is best to avoid or limit processed foods, fried foods, sugary snacks and drinks, red and processed meats, and foods high in sodium. These can increase inflammation and aggravate your symptoms.

Yes, gentle exercise is safe and beneficial, but you should avoid strenuous, high-impact activities and pushing through extreme fatigue. Listen to your body and stick to low-impact options like walking, swimming, or tai chi.

Yes, stress can exacerbate PMR symptoms. Managing stress through relaxation techniques such as meditation, deep breathing, or light hobbies can help reduce inflammation and prevent flare-ups.

When undergoing corticosteroid treatment for PMR, it is best to limit or avoid alcohol, as it can increase your risk of osteoporosis and other potential side effects.

Key lifestyle changes include adopting an anti-inflammatory diet, getting regular low-impact exercise, practicing stress management, prioritizing good sleep, and avoiding smoking and excessive alcohol consumption.

No, you should never stop or change your corticosteroid dosage without consulting your doctor. A rheumatologist will guide you on a slow tapering process to prevent severe symptom rebound or flare-ups.

Common side effects of corticosteroids include weight gain, increased blood pressure, bone thinning (osteoporosis), and mood changes. Regular monitoring with your doctor is important to manage these effects.