Today, we will start the discussion of what is good for you to eat if you suffer from a form of Neuropathy. Of course this will be a general guide and depending on the certain type of neuropathy you have and its underlying causes, you may want to adjust some things. We will talk in this article about what is generally good for neuropathy sufferers to eat and then will follow it up with what they should avoid in a following article.
Establish Your Diet Around Vegetables, Fruits, Whole Grains, Legumes, Omega-3 Rich Foods and Lean Protein Sources.
The key as with many diets is moderation of what is bad for you and embracing what is good. Think about this, whenever you fill up your plate for a meal, understanding that half to three quarters of your plate should be filled by fruits and vegetables followed by a quarter of it with Lean Proteins mixed in with whole grains and legumes that can also be up to a quarter of the plate. Fruits and vegetables are filled with with various minerals, vitamins, antioxidants, and dietary fibers. Put together, these help to create a strong immune system while at the same time preventing and fighting disease and illness. Low-level, chronic inflammation lies so far below the skin’s surface that you can not see it or feel it on the surface, but your nerves and nerve pain will let you know it is there! It is the result of an immune system in overdrive, damaging healthy tissue and leading to chronic illnesses. This inflammation can be limited by increasing Omega-3 fatty acids, eating foods rich in anti-oxidants, and foods that are more slowly absorbed into the blood steam like high fiber (fruits, vegetables, nuts and beans).
Five to 10 servings of fruits and vegetables daily - try to include those that contain high levels of antioxidants such as berries, cherries, grapefruit, oranges, Brussels sprouts, onions, bell peppers, broccoli, spinach, carrot, asparagus, cabbage, avocados, sweet potato, squash, pumpkin, etc.
Whole grains like brown rice, quinoa, buckwheat and millet.
Legumes such as beans (pinto, kidney, black, lima, black-eyed peas), peas, peanuts, chickpeas, fava beans, etc.
Foods rich in omega-3 fatty acids like fish, flax seeds, chia seeds, walnuts, soybeans, etc. 1-25 tablespoons of Flax seed daily, fish twice a week, 3 oz. walnuts a day.
Lean proteins like chicken and turkey, 90% (or leaner) ground beef, beans & lentils, nuts and seeds, pork loin, eggs, etc.
Low-fat or nonfat dairy, such as milk and yogurt.
Choose monounsaturated fats and polyunsaturated fats (from fish, nuts, and vegetable oils). I have a bottle of Canola Oil and Extra Virgin Olive Oil on the kitchen counter which I use for cooking (Canola Oil has a higher smoke point thus is good for grilling or a light pan fry) Extra Virgin Olive Oil is best for sauteing and drizzling or finishing dishes to give them that extra taste!
Here we want to think natural and non-processed as much as we can! I understand we hear this everywhere, but for neuropathy suffers, processed foods and contain big no no's like unwanted and hidden sugars and carbohydrates which create more troubles down the road. Remember, if it's in a box in the center aisles, it's likely unhealthy. Read the nutrition labels on any packaged foods to be sure you're selecting foods with ingredients that support nerve health. Think about easy changes such as using a natural peanut butter or almond butter on your morning toast which is a great source of healthy fats, fiber, and a good source of protein, but does not have the added sugars that regular peanut butter has. Fruit butters (which are not butter) such as apple butter are also a better choice than regular butter if you use them as a condiment.
Other Nutrients for Neuropathy
B vitamins, including B1 and B12: An October 2014 study published in the journal Continuum found that deficiency of B1, aka thiamine, may lead to neuropathy involving the cranial nerves. B1 sources include asparagus, sunflower seeds, green peas, flax seeds, Brussels sprouts, etc. B12 is proven to be a major issue with neuropathy suffers as it can be found to be deficient in many. Good sources include salmon, trout, canned tuna, sardines, yogurt and 100 percent fortified breakfast cereal Folic acid (vitamin B11)/Folate: Sources may include citrus fruits, bananas, peas, beans, romaine lettuce, cucumber, spinach, asparagus and broccoli. B6* is also important for an optimal functioning nervous system, but you want to make sure to have this level tested as continually taking too much of the inactive form of B6 (pyridoxine HCl) from supplements can also cause neuropathy.
Antioxidants: Aim for a variety of colorful fruits and vegetables, including berries, cherries, oranges, grapefruit, red grapes, kiwi, watermelon, tomatoes, spinach, kale, broccoli, onions and bell peppers.
Folic acid / Folate Great sources of Folate includes: Citrus fruits, bananas, peas, beans, romaine lettuce, cucumber, spinach, asparagus, broccoli
Ginger
Ginger is among the healthiest (and most delicious to many) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. It contains gingerols, which have anti-inflammatory properties, thereby increasing mobility in people with serious and chronic pain and helping them to become more mobile. It can also lower blood sugars and improve heart disease risk factors. It has about twenty other benefits as well so the simple fact is neuropathy suffers should work this aromatic spice into their daily regimen. It is a great flavoring agent in stir-fries but also good in beverages (teas and cold beverages), baked goods, marinades, and on fruit and vegetables. I try to work 1 tsp a day into something. Ginger root extract can be found in supplements too, but i have found there are enough things in the kitchen where I can use it and it reduces yet another pill I have to take. One note of caution here, like many other things, ginger can interact with certain medications such blood thinners, so you may want to ask your healthcare provider or do your own research.
Water
Water has to be a standard component of any healthy diet as well we are 60% made of water (Brain and Heart are 73% water)! It is not a miraculous healer in terms of neuropathy, but what it can do is provide relief from inflammation. This means that the pain you experience as part of neuropathy does not get any worse.
When you start to get dehydrated, your blood starts to thicken and your muscles go into spasm. As a result, inflammation occurs and affects areas where pain receptors and nerves are located. If you ensure that you are always hydrated, your overall bodily functions are better able to function as well, thereby increasing your overall well being.
Again, think moderation... The key thing with a healthy lifestyle is to develop good habits. on average, it takes more than 2 months before a new behavior becomes automatic. This makes it more clear why most new diets and healthy lifestyle changes fail in 30-45 days. We all do it, but hang in there and just say okay I am going to do this for two months... It will be much easier at that point to continue.
Have a great week and again, we will continue with the next article on what foods to avoid!
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