Relaying commands and information between our brain and all parts of the body, our nerves are crucially important, allowing us to move, breathe, see, feel, and live.
Individuals who regularly experience nerve pain or numbness due to compression or neuropathy might wonder whether their food choices might be playing a role in their symptoms. Although scientific evidence has been thus-far relatively limited, read on to learn more about how to potentially support nerve health through proper nutrition.
Since vitamin B12 is required for the proper development and function of nerve cells, a vitamin B12 deficiency can lead to neurological symptoms, such as numbness, tingling, or pain. Causes of deficiency are multiple and might include poor absorption, stomach and small intestine disorders, bariatric surgery, and long-term use of certain medications like metformin and proton pump inhibitors.
Peripheral neuropathy can be a frequent complication of diabetes and other health problems, but it can also be caused by a vitamin B12 deficiency. For this reason, supplementing with vitamin B12 has been proposed as a treatment for neural pain, regardless of whether a deficiency has been detected. Indeed, a 2020 systematic review revealed promising, though preliminary, research in this area. The best evidence to date suggests that vitamin B12 supplementation may be warranted to help treat nerve pain from shingles or neuropathy.
When there is pressure on a nerve leading to compression (such as on the medial nerve as it passes through the wrist in carpel tunnel syndrome, for example), weakness, tingling in the fingers or hand, and numbness can occur. Nerve compression can be induced by injury or repetitive stress, chronic illnesses which contribute to nerve damage, or swelling and inflammation due to autoimmune or metabolic disorders.
Generally viewed as a response to something abnormal by our immune system, inflammation can be either acute or chronic. Developing after an injury or infection, acute inflammation is an orderly, healthy process with a detectable beginning and ending. Chronic or systemic inflammation, by contrast, is an abnormally chaotic, unhealthy process by which the immune response remains persistently on high alert. Scientists have documented that chronic inflammation contributes to the development of many serious illnesses, including cardiovascular disease, type 2 diabetes, and cancer; it has also been linked to nerve compression and neuropathy.
Many factors can promote chronic inflammation in human beings, including lack of physical activity, unbalanced dietary habits, unmanaged stress, inadequate sleep, and environmental toxins. Addressing these issues and selecting foods rich in anti-inflammatory substances which help nourish nerve cells is vital to our health, as is minimizing those foods thought to exacerbate nerve conditions by fostering systemic inflammation.
Individuals experiencing nerve pain, numbness, and/or tingling should consult a qualified health professional for proper diagnosis and guidance; additionally, prescribed treatments can be successfully augmented through prudent nutritional choices. Here are some recommendations on specific foods and nutrients to focus on:
Healthy fats are prominent in an anti-inflammatory diet, especially omega-3 polyunsaturated fats. Certain types of fish are especially rich in omega-3 fats, such as salmon, sardines, mackerel, anchovies, and trout; aim to include fish at meals twice each week. High-quality fish oil supplements are an option for those following a vegan diet or who dislike fish; read labels carefully to be sure to obtain at least 1,600 mg combined EPA/DHA (the active ingredients in fish oil) per dose. Plenty of scientific research supports the anti-inflammatory effects of walnuts, flaxseeds and almonds. For cooking and salad dressings, select cold-pressed, extra virgin olive oil for its beneficial monounsaturated fats and antioxidants.
Antioxidants contained in most fruits and non-starchy (watery) vegetables also need to be emphasized by health-conscious individuals seeking to promote optimal wellness. Due to their organosulfur compounds, garlic and onions top the list of anti-inflammatory superstars; fruit powerhouses include berries, tart cherries, and oranges. Other top picks from the garden are leafy greens – like kale, spinach, arugula, and Swiss chard, to name a few – and vegetables from the cruciferous family, including broccoli, cabbage, Brussels sprouts, and cauliflower. Fresh and loose, plain frozen vegetables tend to be less processed and lower in sodium; if opting for canned vegetables, buy low sodium or rinse regular varieties with water to help remove excess sodium.
Fiber found in whole grains and pulses (beans and lentils) has also been shown to help quell chronic inflammation within the body; these foods also deliver multiple nutrients and more antioxidants to the diet. Pulses are an excellent source of fiber and magnesium, which has been proven to reduce inflammation, promote muscle relaxation, and induce restful sleep. Scan food labels when shopping to choose crackers and breads with at least 3 grams of fiber per serving; cereals should contain a minimum of 5 grams of fiber in each serving. Select actual whole grains like brown rice, oats, barley and quinoa instead of items made with some whole grain flour like tortillas, pastas, or bagels.
Food sources of vitamin B12 include fish, meat, poultry, eggs, and dairy products, along with fortified breakfast cereals and fortified nutritional yeasts for people avoiding all animal products. Omnivores typically have no trouble ingesting adequate vitamin B12, but it is available in oral dietary supplements as well as sublingual tablets or lozenges. B12 can also be administered by intramuscular injection or nasal spray, available by prescription.
Foods and beverages to minimize are those known to stimulate inflammatory pathways within the body. The primary treatment for diabetes-related neuropathy is regulation of blood sugars; foods and beverages that are high in natural or added sugars and white flour can spike blood sugars, contributing to insulin resistance and inflammation. Excessive consumption of certain saturated fats (from fatty red meats, processed meats/cold cuts, and palm and coconut oils) and alcohol can also both increase systemic inflammation. If you enjoy red meat, watch portion sizes, limit frequency of intake, and select lean cuts (look for descriptors such as “round” or “loin” on labels). Moderate alcohol consumption for men is defined as two drinks per day; women who drink should optimally not exceed one drink per day.
For additional assistance on adopting a healthful diet to promote well-being, visit www.eatright.org to find a qualified nutrition professional in your area.
link