Around seven years ago, my mom began having unexplained pain in her arms and legs. After a series of tests, her physician diagnosed her with polymyalgia rheumatica.
WebMD defines polymyalgia rheumatica as “a relatively uncommon, inflammatory disorder that leads to pain or aching in the large muscle groups, particularly around the shoulders and hips.”
Treatment for polymyalgia rheumatica (and related inflammatory conditions) commonly involves corticosteroids, but prolonged steroid use can bring other health complications, such as a weakened immune system and bone loss. While not ideal, steroids can allow people with polymyalgia to live with less discomfort.
My mother has been healthy most of her life and rarely needed medications, so after receiving her diagnosis she wanted to explore whether she could manage inflammation with natural approaches like diet, herbs and exercise. Though she still takes steroids, she’s been able to reduce her dose considerably by adopting a few straightforward lifestyle adjustments.
To learn more about accessible remedies that may lower inflammation (and possibly cut down on costly prescriptions), I spoke with several specialists.
Foods High in Magnesium
Certain natural and inexpensive measures can help reduce inflammation.
Carolyn Dean, MD, a naturopath and the author of “The Magnesium Miracle” and “The Complete Natural Medicine Guide to Women’s Health,” suggests boosting your magnesium consumption.
“Foods rich in magnesium help to lower inflammation,” Dean explains. “[These] include dark leafy greens like kale, broccoli and Swiss chard, and organic nuts and seeds such as pumpkin seeds, pecans and almonds.”
Why is magnesium so recommended?
“An important study titled ‘Magnesium and the Inflammatory Response’ demonstrates that magnesium reduces inflammation at the cellular level,” she says. “In the animal models used, magnesium deficiency developed alongside an induced inflammatory state. Increasing magnesium intake reduced that inflammation.”
Many other studies support this conclusion. For instance, research published in the European Journal of Clinical Nutrition in 2014 “found a link between higher dietary magnesium and lower C-reactive protein (CRP), a marker of inflammation,” Dean tells me.
If you’re not crazy about greens, try a daily green smoothie combining your favorite fruits and a generous handful of dark leafy greens. My usual smoothie contains apple, banana, almond milk and kale, and I often add peanut butter to make it more satisfying.
For those taking magnesium supplements, Dean advises “balancing calcium and magnesium while considering the calcium you get from your diet.” That balance matters because “excess calcium is among the most pro-inflammatory substances in the body” and “magnesium acts as a natural calcium channel blocker,” she notes.
Try an Elimination Diet
If your inflammation is pronounced, consider experimenting with an elimination diet to identify potential triggers.
Laurie Endicott Thomas, author of books including “Where Do Gorillas Get Their Protein? What We Really Know About Diet and Health,” suggests this approach to uncover dietary causes of inflammatory conditions.
“Begin by removing all animal-based foods and all added fats and oils from your meals,” Thomas advises. This helps reveal whether those food categories are contributing to inflammation. If you don’t observe improvement, she recommends also cutting out gluten.
If symptoms persist, she recommends another step. “Follow Dr. McDougall’s Diet for the Desperate,” Thomas says. “It’s a list of foods that seldom, if ever, produce allergy or intolerance reactions. You can remain on this eating plan as long as needed.”
While on this regimen, you’ll need to supplement vitamin D and B12, since you won’t be getting them naturally from animal products.
“Once you start to feel better,” Thomas advises, “introduce other plant-based foods back into your diet one at a time.” Take it slowly, allowing a few days between adding new items so you can observe whether any cause a negative reaction. This method helps you pinpoint specific problem foods.”
Focus on Whole Foods
You’ve likely heard this before: adopting a whole-foods diet can help reduce — and sometimes eliminate — health issues like inflammation.
Dr. Sanda Moldovan, a periodontist, nutrition specialist and wellness expert, includes a chapter on combating inflammation naturally through food and spices in her book “Seven Ways to Faster Healing and Optimum Health.”
“The most effective way for anyone to lower inflammation is to change their eating habits,” Moldovan says. “Start by cutting back on processed items like white bread, cookies, packaged pasta and sugar-laden drinks — that includes many sports beverages.”
Moldovan advises beginning with a wide array of colorful vegetables. “Plant color signifies antioxidants and phytonutrients,” she explains. “Numerous studies show these compounds are powerful anti-inflammatory agents. If inflammation is a fire in the body, antioxidants and phytonutrients are the water that helps extinguish it.”
Some spices can also be beneficial. “Turmeric has beenwidely researched and shown to activate hundreds of anti-inflammatory genes,” Moldovan says. “We also know that a little black pepper increases the absorption of turmeric’s active components.” Turmeric is one of the natural remedies my mother has used to ease her polymyalgia symptoms.
Inflammation doesn’t always require medication. By trying some of these measures, you might be able to manage inflammation without immediately resorting to prescription drugs.
That said, always consult your physician to rule out more serious conditions, particularly if you try these approaches and still experience ongoing inflammation.
Robin Meyers is a parent, runner, home cook and writer based in Dayton, Ohio. In free moments, she enjoys hiking local trails and watching classic sci-fi shows.
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