Inflamed nerves are characteristic of conditions such as sciatica, Bell’s palsy and degenerative disc disease, to name a few. Standard treatment typically involves the use of anti-inflammatory medications to reduce pain. The foods you eat can influence inflammation in various ways. When it comes to easing inflammation through diet, you not only want to consider the foods you should add to your diet, but also the foods you should limit to avoid canceling the benefits of healthier items.
Omega-3 Fatty Acids
Your body uses the fats found in food to create hormones and other substances, which play a key role in the inflammatory response in your body. Some of these fats lead to the creation of pro-inflammatory substances, while others, such as omega-3 fatty acids, promote the formation of anti-inflammatory ones. Cold water fish such as salmon, tuna, mackerel, sardines and halibut are excellent sources of these healthy fats. You can also find them in flax seed, hemp seed, walnuts, pumpkin seeds and sunflower seeds. Omega-3 fatty acids are also widely available in supplement form, but it is not always appropriate to use them so talk to your doctor before going this route.
While on the subject of fats, you want to limit omega-6 fatty acids, found in vegetable oils such as sunflower, safflower, corn and soybean oil. Trans fats and saturated fats also contribute to inflammation.
Antioxidant-Rich Foods
Various vitamins, minerals and other substances are classified as antioxidants, which may offer numerous health benefits, particularly when consumed in their natural form. Among their many roles, antioxidants help combat inflammation. Fruits and vegetables are particularly rich sources; eating a variety from across the color spectrum is the best way to consume the full range of them.
Considerations for Carbohydrates
Limiting refined carbohydrates and foods and beverages high in sugar can help combat inflammation. These types of items break down very quickly, leading to large spikes in blood sugar, which then leads to large spikes in insulin. High insulin levels cause hormones called eicosanoids to act in an inflammatory manner rather than an anti-inflammatory one, explains nurse practitioner Marcelle Pick, contributor to the female health site Women to Women. She also notes elevated insulin levels can affect the actions of certain chemical messengers that influence the inflammatory process. Cut back on white bread, white rice and other white flour foods; choose whole grains instead. Besides limiting the obvious sugar-rich foods, opt for whole fruits over fruit juices and dried fruit.
Considerations for Food Allergies and Sensitivies
Food allergies and sensitivities can also contribute to inflammation. The most common problem foods include wheat and other grains that contain gluten, dairy, fish, shellfish, eggs, peanuts, tree nuts and soy. Pick recommends cutting out these common allergens as well as any other foods you suspect you have an allergy or sensitivity to for two weeks; after this time, add them back in one at a time over a period of several days and see how they affect you.
