What is or where can I find an anti-inflammatory ... - PMRGCAuk
What is or where can I find an anti-inflammatory diet. I had taken Prednisone for 1 1/2 yr
Morning,If you can live on white fish,rice,and vegs,....you are laughing!!!!!!Qualified chinese Dr.of years ago .Never managed it.Look up Buckwheat.V v v v good protein,easy to digest.Will take strong flavours,like pasta,no gluten.Would not be without it.Will freeze.Noodles or grains.Good luck.Soo.Have you tried Blood Group diet?Good as well.Could bore with food all day!!!!!Hugs.
Hello Ikloster
When first diagnosed with what I now knew was an inflammatory illness, I researched anti-inflammatory foods, and started tweaking my diet to include oily fish 3 times a week (sardines (with bones - good for our bones), mackerel, salmon and trout, plus beetroot, avocado and garlic daily, and the highly anti inflammatory turmeric added to foods such as casseroles, risottos etc. Asparagus, garlic, fennel and melon are useful to help offset steroid-induced fluid retention. I avoided coffee and sugar as they can stress the adrenal glands which are already being suppressed by the steroids. I also reduced carbs: bread, white potatoes (substituted mainly with sweet potatoes) and parsnips - these foods turn to sugar in our bodies and could add to the risk of steroid-induced diabetes. I also switched to mainly organic food in an effort to reduce the toxins; however I can understand that this may prove too expensive for some.
Of course, none of the above will cure PMR (sadly nothing does at present), but I discovered that if I deviated from my diet (over Christmas for instance!) I would definitely feel more pain and stiffness, particularly if I missed out on the oily fish.
We had a talk from a dietitian at one of our PMR Support meetings, and she referred to less healthy fats and oils being found in butter, cheese, cream, pastries and cakes, saying it is better to use olive, canola, rapeseed and high oleic safflower oils for cooking, and to use less corn and sunflower oils or margarine as they contain greater amounts of omega 6 fatty acids which tend to be linked to inflammation. She added that low GI foods are recommended since high blood sugars are pro-inflammatory, with low GI choices being oat based cereals, wholegrain/granary bread, noodles, pasta, basmati rice, pulses and legumes. She also talked about phytonutrients in plants, predominantly flavonoids, which are also anti-inflammatory substances. These are found in cruciferous vegetables, berries, soya, red peppers, tomatoes, beetroot, carrots, green and black tea and 70% dark chocolate (I really warmed to her when she mentioned the latter!!!)
I apologise for the lengthy reply but I hope it is helpful.
Hi
I decided on the anti-inflammatory diet route, instead of steroids, when I was first diagnosed with PMR. I don't recommend it to anyone as an alternative, due to the serious risk of GCA, but have found it worked for me. I've been asked several times what I ate, so have copied my lengthy reply to others below. After 20 months I am now in remission.
'Here’s my anti-inflammatory diet, which I started 2 months into PMR. At the same time I have taken an array of supplements: omega 3, vit C, E & D, chromium and magnesium. I also see a herbalist and a chiropractor. I am well aware of the increased risk of GCA with not taking steroids, but my GP has been very supportive. I have monthly tests of ESR and CRP, which both show a steady decline.
In the beginning
No dairy, no grains (which meant no bread, biscuits, cakes, cereal, pasta) no nightshade vegetables (potatoes, tomatoes, peppers, aubergines), no alcohol, no chocolate, no sugar, no coffee, no refined or processed foods, no oils other than virgin olive oil, coconut oil or flaxseed oil.
What did I eat?
For breakfast, I made green smoothies with kale, spinach, lemon, apples and ginger, or had something left over from the night before. This would be organic chicken, wild salmon or tuna, some white fish. All baked, rather than fried, but delicious when marinated in olive oil and balsamic vinegar. I had handfuls of nuts, almonds and walnuts, if I got hungry. Lots of water to drink, but just from the tap. Hummous with celery. Vegetable soup with spices, but no stock cubes.
2-3 months later
As things got better, I added in eggs, organic whole grain oats and made muesli with walnuts, coconut, and almond milk. (it’s really easy to make) I allowed a week for each item to see if there was a reaction. Coffee was the only thing I really missed, so had Illy decaffeinated as a treat on Sunday mornings. Started to make some raw food sweets with dates, cashew nuts and cacoa powder. A tart apple and vegetables every day.
6 months later
I added in peppers and aubergines, cooked tomatoes (raw sent me back to the sofa) and occasionally had some grass-fed beef. I had a glass of red wine and a few squares of organic 95% cocoa chocolate. All beans and lentils, plus quinoa.
8 months later
I’ve had the odd real coffee, and occasionally am tempted and give in to cake or something in a coffee shop. Always regret it. I make muffins with spelt flour, and they’re ok. So my basic principle now is no processed or refined food. I have had the odd sliver of a cake I’ve made myself, usually for a family birthday, and that’s been ok. As it gets colder, I thought I could use the almond milk to make porridge, or even hot chocolate, by melting some in the heated milk.
It makes eating out very difficult. Even a bowl of vegetable soup can knock me off my perch for 24 hours (think it’s the stock cubes)If we’re going anywhere I phone up beforehand.
I do still have aches, pains and stiffness, but there’s no comparison with earlier. Fatigue is the biggest problem at work, and I hope that will get easier. The trouble is that as you feel better, you start to do more, and almost forget how careful you have to be not to overdo things. At work, I don’t want to be seen as an invalid, more as someone who’s recovering from a chronic condition. I have corresponded with a woman from Texas, and she has been an inspiration. She said approx 12 months for the pain to go, and another 6 months to regain energy.
Funnily, I have some of the problems others put down to steroids, and so I think they must be due to PMR: urgent need to pee (bladder muscles?) thinning hair (not diet, iron levels and stores checked)
numb fingers and unexplained bruising; difficulty concentrating for long periods ( just get fuzzy headed if meetings go on too long).
10 months later
It’s now a year since the problems started. It built up over a fortnight, and I ended up with 6 months off work and another 5 months phased return. I still get very tired at work, but no comparison with earlier. Feel almost normal, just with some aches, which I hope will go as my muscles strengthen. I still can’t walk any great distance or at a brisk pace for more than 50 yards. But when this all started I couldn’t get out of bed, turn over in bed, get dressed, wash my hair in the shower etc etc without great pain and effort. So, the improvement has been incredible.
I’ve had the occasional slice of buttered toast with no ill effects, but am sticking to the no refined, processed foods rule. The problems mentioned above; need to pee, hair loss are all gone. I still don’t like long meetings at work, but who does?
I think the PMR is just gradually burning itself out. Most weeks I realise I’ve done something without thinking about it, whereas before I had to plan every movement. Who knows whether it’s been the diet, the supplements, the herbalist, the chiropractor or just time. I think a combination of all of these, and I try not to get over-confident but I’m pretty pleased with how things are going.
14 months later
Most of the time I tell myself it’s gone, and I just have weak muscles due to lack of exercise, with odd aches in thighs and buttocks. My shoulders get stiff, but I put that down to time at the computer, and try to be careful. For normal purposes I am absolutely fine, spent ages doing heavy work in the garden last week, just get slow walking any distance or uphill. I still see the chiropractor every 4-5 weeks, and take the mixture from the herbalist, whom I see every 6 weeks. I’ve added in a monthly massage, which really helps my shoulders.
I have got lazy about the vitamins and minerals and take them when I remember. I have got careless with food too, but can now judge the reactions so well that I know within a few hours if something’s been a problem. Cheesy pasta set me back for 48 hours this week. The problem I have now with food is that I’m tired of planning what to eat the whole time, rather than just having whatever looks good when I’m out. However, I’ve come so far, I’m not giving up now. This has been such a wakeup call.
My basic approach is still to avoid refined, processed foods, including bread, cakes, biscuits. I will have milk in a cappuchino if out, but otherwise stick to almond milk for home made muesli, or adding to soups.
Have the odd bit of cheese, but dairy is limited and I don’t miss it.
I make muffins with spelt flour and olive oil for a daily treat, and still keep nuts and some squares of dark chocolate in my bag for emergencies! I eat organic whenever possible.
20 months later
Now officially in remission and feel great. I can eat out and not worry too much about what I eat, but still stick to the basic rules at home ~ cook fresh organic food from scratch ~ avoid sugar and anything processed, refined or containing a long list of preservatives.
Good luck
Moira
Thank you for this Moirai. It is most helpful. For anyone who feels they cannot cope but need backup and support, I recommend joining The Arthritic Association where you can talk on the phone or see the Nutritionalist for help. It is a registered charity offering therapy as well at reduced rates. Really small fee to join.
To Celtic & MoiraCT, I have just found the 'diet' info on this forum & it looks really helpful, Thank you & I will add to the foods I already use. I have had PMR/ GCA for just over 2 years now. As my husband is diabetic we do have a suitable diet for him anyway, which is very similar. Wish I didn't have such a sweet tooth - he doesn't fortunately for him!
The good news is....yes an anti-inflammatory diet does help a lot. (Functional medicine MD recommended Vegan, ie. whole food plant based food plan.) It was a huge change and a lot of learning. Veggies, fruits, grains, beans. I don't do anything with yeast or night shades I do have a glass of wine. BUT good news is: Have been in remission since last Sept. My strength has been returning. Pain virtually gone. Can walk 1 mile easily now. Do it almost daily. MY CHALLENGE: Tapering below 6mg from my high of 60mg has been difficult w/ pain and minor flares. Am now on the recommended super slow taper from this wonderful website and encouragement of everyone's stories here . AND I have a PMR phone friend here in USA. She's a God-send. Do try an anti-inflammatory diet for pain reduction/healing the inflammation. It cannot hurt to try. With every best thought and wish for each one's healing journey. PMR LIFE
I have just had my monthly blood test and my CRP is 20, when it is usually 1 or 2.
