We underestimate the effects of diet and exercise on something as acute as pain. While it’s common knowledge at this point that a healthier lifestyle usually correlates with a longer life, and greater quality of life, the effects of a healthier diet can be much more tangible and immediate than the promise of simply prolonging life.
Choosing healthier foods doesn’t just give you more time on the clock or trim some unnecessary weight off the waist. It can and does influence how your body perceives pain, and depending on the origin of your pain, a better diet can alleviate your symptoms greatly. But putting the right foods on your plate to help with pain is not as easy as cutting out saturated fats and eating more fruits and vegetables.
The way nutrition affects nerve pain may depend on the nature of the pain and its associated condition, as well as individual preferences that might not be immediately obvious. Deficiencies and malnutrition, food allergies, and the cause behind your pain all play a role in how food affects your nerves.
You Are What You Eat
We are still largely more comfortable with pills than food when it comes to treating illness – and while the oft-quoted Greek philosopher Hippocrates did order that “food be thy medicine and medicine be thy food” several millennia ago, not all ancient wisdom is heeded, even when it may be relevant.
Despite campaigns to raise awareness on the topics of obesity and nutrition, and growing interest in movements related to conscious and healthful eating (including the Slow Foods movement and the rising popularity of plant-based nutrition), there is still a lack of useful information and education in matters of food preparation, ingredient selection, and nutrition, and a healthier diet is often considered neither convenient nor affordable even when it can be.
Obesity and severe obesity rates remain alarmingly high and continue to grow among children and adults alike. The effect that excess body weight and metabolic illness can have on existing and co-occurring neuropathy is undeniable. Diabetes remains one of the most common causes of nerve pain by way of metabolic neuropathy, caused by high blood sugar. The result is nerve damage beginning in the extremities and growing inwards.
Aside from metabolic neuropathy, obesity is further associated with chronic inflammation, which has a direct link to hyperalgesia, worsening not only existing neuropathy but other sources of chronic pain as well, such as rheumatoid arthritis. While inflammation itself is neither a good nor bad thing, but rather a critical part of the body’s countless metabolic activities, excess and chronic inflammation plays a role in the development and perception of nerve pain.
Diet does not only play a role in preventing (or causing) metabolic nerve pain but plays a critical role in managing it. Dietary changes have proven effective time and time again in the management of type II diabetes, and certain foods prove effective in reducing low-grade inflammation and thereby eliciting minor pain relief. Losing weight, staying active, and paying attention to the nutritional value of your meals can work to keep chronic inflammation in check, and reduce all sources of pain, including nerve pain.
Foods for Nerve Pain Relief That Really Work
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- Berries
- Seasonal fruits
- Darker leafy vegetables
- Legumes of all kinds
- Nuts
Another important general dietary recommendation is an increase in omega-3 fatty acids, especially in comparison to omega-6 fatty acids. A growing body of research shows that an increased ratio of omega-3 fatty acids to omega-6 fatty acids correlates with lower inflammation, and that omega-6 fatty acids are pro-inflammatory. Examples of omega-3 sources include:
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- Flax
- Salmon
- Sardines
- Mackerel
- Microalgae supplements
Individual recommendations are critical. There are certain foods that will generally help fight inflammation, help control diabetes, and thereby affect pain levels – including nerve pain. But when pain is causally related to an allergy to certain foods and compounds, or a deficiency in a crucial vitamin or mineral, general recommendations don’t help much. Consider speaking to your pain professional about working with a registered dietitian to ensure that your diet is tailored to your budget and nutritional needs.
Foods for Nerve Pain Relief That Really Work
Dealing with persistent nerve pain can be incredibly frustrating and often debilitating. While seeking advice from healthcare professionals is crucial, incorporating specific foods into your diet might complement your journey toward relief. Certain foods possess powerful properties that can potentially alleviate nerve pain and support overall nerve health. Let’s explore the top five foods that might offer relief and help you regain control over your life.
What is the best food to eat for nerve pain?
One of the best foods you can incorporate into your diet for nerve pain relief is fatty fish. Think salmon, tuna, sardines, and mackerel. These are all rich in omega-3 fatty acids. “Omega-3 fatty acids in fish like salmon, tuna, sardines, and mackerel can assist with nerve regeneration and are anti-inflammatory.” Omega-3s are known for their potent anti-inflammatory effects, which can be incredibly beneficial in soothing inflamed nerves.
What drink is good for nerve pain?
When it comes to nerve pain, finding relief often involves a multifaceted approach. While medications and therapies play a crucial role, what you consume can also have a significant impact. Along with incorporating nerve-soothing foods into your diet, certain beverages can provide much-needed relief. One such drink that stands out is tart cherry juice.
Tart Cherry Juice
Tart cherry juice has gained recognition in recent years for its potent anti-inflammatory properties. This vibrant red juice gets its color from anthocyanins, which are powerful antioxidants known to combat inflammation throughout the body. Nerve pain, often characterized by inflammation, can benefit greatly from the regular consumption of tart cherry juice.
But how exactly does it work? When nerves are damaged or compressed, they often become inflamed, leading to pain, tingling, and numbness. The anthocyanins present in tart cherry juice help reduce the production of inflammatory chemicals, effectively dampening the fire within your nerves and alleviating pain.
What will calm down nerve pain?
Living with nerve pain can be a daily struggle. You want relief, but you also want to make healthy choices. What if I told you that certain foods could actually help calm those nerves? It’s true! By incorporating the best food for nerves repair, you can support your body’s natural healing process.
A key factor in nerve health is maintaining stable blood sugar levels. That’s where choosing food for the nervous system comes in. Instead of sugary snacks that spike your blood sugar, opt for low-glycemic fruits like apples, apricots, pears, oranges, strawberries, grapes, and plums. “[Low-glycemic fruits] are better choices for those with nerve pain,” according to The Pain Smith. They provide sustained energy without the crash, which can exacerbate nerve pain.
Looking for other ways to soothe nerve pain? Consider embracing a plant-based diet. Not only is a plant-based diet rich in best foods for nervous system function, but, “[a plant-based diet] can help reduce nerve pain by improving blood sugar levels, energy, and reducing inflammation,” states Loma Linda University Health.
Additionally, don’t underestimate the power of whole grains when it comes to providing central nervous system foods. “[Whole grains like brown rice, oatmeal, quinoa, and whole wheat or sprouted grain breads are high in fiber, which helps with inflammation],” according to The Pain Smith, making them excellent choices for those seeking relief from nerve pain. Remember, nourishing your body with the right foods can make a world of difference in managing your nerve pain and improving your overall well-being.
What foods should you avoid with nerve damage?
Sometimes, knowing what not to eat is just as crucial as knowing what to eat. This rings especially true when you’re dealing with nerve pain, which can be quite debilitating. Certain foods can actually worsen nerve pain by triggering inflammation or interfering with blood sugar levels. Let’s delve into those foods you might want to limit or avoid to keep those nerves happy.
Highly processed foods are often loaded with unhealthy fats, added sugars, and artificial ingredients, all of which can contribute to inflammation throughout the body. This inflammation can then exacerbate nerve pain. Highly processed foods, added sugar, dairy, gluten, and excessive alcohol can exacerbate neuropathy symptoms by inducing inflammation and spiking blood sugar levels. It’s best to stick with whole, minimally processed foods as much as possible.
Foods high in sugar can aggravate nerve pain and discomfort and should be avoided. These sugary treats can cause those dreaded blood sugar spikes, which can negatively impact nerve health. Remember, managing your diet is a key factor in managing nerve pain.
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