Try This Diet Plan to Help Treat Sciatica

Foods rich in vitamin b

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  • To make sure your body repairs itself properly, you need to nourish yourself with whole, healthy foods
  • With the many food choices presented on this page, you can surely put together a diet plan that can help reduce overall inflammation, while simultaneously building your muscle and nervous system health

Exercises and home remedies can only do so much when it comes to treating sciatica. To make sure that your body repairs itself properly, you need to nourish yourself with whole, healthy foods. It’s no secret that nutrition plays an important role in our overall health, so it goes without saying that a comprehensive diet plan can increase your chances of recovering from sciatic pain.

Focus on Consuming Foods Rich in B Vitamins

The vitamin B family is essential in the daily function of your body because it helps keep your nervous system healthy. A deficiency can lead to transmitters working inefficiently, and may slow down the healing of your sciatic nerve. With that in mind, here are key B vitamins you should consume:1

B6: Also known as pyridoxine, this vitamin is known to help with the metabolism your body’s neurotransmitters. Foods rich in this nutrient include grass fed meat, fish, bananas and legumes.

B12: This vitamin plays a crucial role in maintaining the health of myelin, which is the fatty substance that wraps around nerve fibers to help speed up communication between neurotransmitters.2 To increase your intake of vitamin B12, consume pasture-raised chicken and eggs, wild-caught fatty fish and grass fed dairy products.

Folate: This crucial vitamin is important in the production of neurotransmitters. Vegetables are good sources of this vitamin, and your best choices include asparagus, broccoli, bok choy, romaine lettuce and cauliflower.3

Anti-Inflammatory Foods May Help Decrease Nerve Pain

There are many types of foods that may help ease swelling and pain, which can be beneficial for sciatica. Top choices include:

Spices: Certain spices contain antioxidants that may help reduce inflammatory response. Rosemary, cloves, ginger and turmeric are known to help with inflammation.

Dark leafy greens: Vegetables such as collard greens, Swiss chard, kale and spinach contain antioxidants that can help against cellular damage.

Green tea: Japanese matcha tea actually contains 17 times more antioxidants than wild blueberries, a food that’s also rich in antioxidants.

Fermented vegetables: Optimizing your gut health is essential in helping boost your immune system and warding off inflammation. Foods such as natto, kimchi, miso, pickles and sauerkraut are good selections. You may also consume fermented dairy products such as yogurt and kefir.

Make sure that when purchasing any of the vegetables listed above, they should come from organic providers to help minimize your risk of ingesting pesticides and other toxins. As for dairy foods, they must come from healthy, grass fed cows to ensure that you're consuming a nutritious, high-quality product. Milk harvested from cows raised in concentrated animal feeding operations (CAFOs) contain antibiotics and other additives that can endanger your health when consumed.

Supplement Your Diet With Muscle-Repair Foods

In some cases, muscle problems are the cause of sciatica, such as a tight piriformis muscle. With that in mind, you should add foods into your diet that can help repair and nourish your muscles properly to help prevent injuries in the future. Some of the best choices include:4

Nuts and seeds: These two popular snack options contain plant-based omega-3 fatty acids that can help fight inflammation, as well as protein for muscle synthesis and growth.

Wild-caught salmon: If you want to greatly increase your omega-3 intake, then wild-caught salmon is the way to go. It also contains good amounts of lean protein for muscle-building.

Tart cherries: These small fruits may help decrease muscle pain and inflammation, according to the Journal of the International Society of Sports Nutrition.5

Pasture-raised eggs: Eggs contain generous amounts of protein to help repair and strengthen your muscles, as well as enhance energy production.6

Make sure to eat moderate amounts of protein only, preferably 1 gram for every kilogram of your lean body mass. This will help lower your risk of stimulating your mTOR (mammalian target of rapamycin), which is linked to cancer when protein is consumed excessively.

Mix and Match the Foods for Your Ideal Diet

With the many food choices presented in this page, you can surely put together a diet plan that can help reduce overall inflammation, while simultaneously building your muscle and nervous system health. If you’re unsure of what to eat due to allergies, consult with a dietitian first for your safety. Afterward, you can come up with healthy meals that can support your overall well-being.

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