Diabetic neuropathy, a type of nerve damage caused by diabetes, can lead to pain, tingling, digestive issues, and even sexual dysfunction. Managing blood sugar levels is crucial in preventing or slowing its progression. Good nutrition is often the first line of defense. A well-balanced diet, coupled with regular exercise, can significantly impact the onset and severity of diabetic neuropathy.
Understanding Diabetic Neuropathy and the Role of Diet
Around 50% of people with diabetes experience some form of nerve damage, impacting their quality of life. Fortunately, neuropathy isn’t inevitable, and controlling blood sugar levels is one of the best defenses against the disease. It’s also possible to manage neuropathy with the right food choices and regular exercise. The best way to prevent peripheral neuropathy is to carefully manage any medical condition that puts you at risk. That means controlling your blood sugar level if you have diabetes or talking to your doctor about safe and effective treatments if you think you may have a problem with alcohol.
Elevated blood sugar levels contribute to many chronic health conditions, including diabetic peripheral neuropathy. Treatment may include managing underlying causes, physical therapy, medications, and dietary changes.
General Dietary Guidelines for Neuropathy
Whether or not you have a medical condition, eat a healthy diet rich in fruits, vegetables, whole grains and lean protein. If you have a nerve disorder, a diet rich in certain nutrients can help improve your nervous system’s functioning. Here are some general guidelines:
- Focus on Whole Foods: Emphasize minimally processed foods, including fruits, vegetables, whole grains, and lean proteins.
- Limit Saturated and Trans Fats: Saturated fat, prevalent in fatty meats and dairy products, can cause inflammation and an increased risk for type 2 diabetes.
- Reduce Added Sugars: Added sugars add flavor but few nutrients. Being able to control your blood sugar is the number one strategy to prevent neuropathy associated with diabetes. Refined grains are highly glycemic meaning they have a dramatic impact on blood sugar.
- Stay Hydrated: Drink plenty of water throughout the day to reduce inflammation and avoid triggering pain receptors. Aim to drink eight 8-oz. glasses of water daily.
- Avoid Alcohol: Alcohol can worsen peripheral neuropathy and make it hard to control your blood sugar levels. Carefully limit alcohol.
Phytonutrients
Aim for 5-10 servings of colorful fruits and/or vegetables daily (phytonutrients). Phytonutrients, also known as phytochemicals, are natural compounds found in plants that help them stay healthy by protecting against germs and other external threats. The benefits of phytonutrients extend to humans as well.
Read also: Vegan Diet for Diabetes Management
Healthy Fats
Use 1-2 Tbs. of healthy fats. Eat 3-4 oz. of fatty fish at least 2 times per week. Omega-3s are particularly concentrated in the eyes and brain. Furthermore, they provide energy for the body and support body systems, including the endocrine system and the cardiovascular system.
Key Nutrients and Foods to Include in Your Diet
A diet rich in certain nutrients can significantly improve nervous system function and alleviate neuropathy symptoms.
Vitamin B12
Vitamin B12 plays an essential role in the production of red blood cells and helps the brain and nervous system function normally. It is also crucial for the maintenance of the nerves’ myelin sheath - an insulating layer comprising protein and substances that wrap around the nerves to protect them. Myelin enables signals to transmit quickly and efficiently along the nerve cells and should it become damaged, these impulses slow down. Foods rich in Vitamin B12 are primarily of animal origin and include fish, meat, eggs, poultry, and dairy products.
Omega-3 Fatty Acids
Omega-3 fatty acids help all of your body’s cells function properly. Our bodies alone can’t provide the amount of Omega-3s needed for survival, which is why you need to get these essential nutrients from food.
Alpha-Lipoic Acid
Foods containing lipoic acid are particularly beneficial for individuals with diabetes because they combat free radicals. Studies found that alpha-lipoic acid helped patients with diabetic peripheral neuropathy by relieving symptoms such as tingling, itching, burning, and numbness in their hands and feet caused by nerve damage.
Read also: Foods for Pre-Diabetes
Whole Grains
Whole grains provide an abundant source of fiber, iron, protein, minerals, and vitamins and are a great choice for the whole family, not just those with diabetes. Complex sugars contained in whole brains also help with the management of blood sugar levels and promote brain development- making them an excellent source of food for diabetic neuropathy. Whole grains also fill you up for longer, helping keep hunger at bay.
Fiber
You should eat plenty of fiber. Fiber plays a role in the digestive process and delays sugar absorption. Choose from fresh fruits and vegetables, cooked dried beans and peas,Whole-grain breads, cereals, and crackers, brown rice and bran products.
Foods to Limit or Avoid
Certain foods can exacerbate neuropathy symptoms and should be limited or avoided altogether.
- Sugary Foods: Cookies, ice cream, and candy are highly tempting but aside from adding inches to your waistline, they can intensify nerve damage and pain.
- Saturated Fats: Products like butter and cheese are rich in saturated fats and can contribute to inflammation, increasing neuropathy discomfort.
- Gluten: If you have a gluten allergy, celiac disease, consuming gluten can trigger and worsen your symptoms. Common sources include all food containing white, wheat, cake, or baking flour.
- Salty Fast Foods: Fast foods are sources of many health problems due to saturated fats, spicy ingredients, sugar, and preservatives. Indeed, pizzas, hamburgers, and French fries are the best examples of foods people with diabetic neuropathy disorders require to avoid. In addition, salty fast foods increase cholesterol rates and heart attack chances. Also, you may face other related neurological diseases and cognitive dysfunctions.
The Impact of Plant-Based Diets: A Study
Diabetic neuropathy is a common and often debilitating condition for which available treatments are limited. In a 20-week pilot study, individuals with type 2 diabetes and painful diabetic neuropathy were randomly assigned to two groups. The intervention group was asked to follow a low-fat, plant-based diet, with weekly classes for support in following the prescribed diet, and to take a vitamin B12 supplement. The control group was asked to take the same vitamin B12 supplement, but received no other intervention. The study found that a low-fat, plant-based diet can reduce diabetic neuropathy pain.
Lifestyle Changes to Complement Dietary Modifications
Aside from adhering to a specific diet, integrating lifestyle changes can significantly improve neuropathy symptoms.
Read also: Manage Diabetes with This Indian Diet
- Regular Physical Activity: Get regular physical activity. Ask your doctor for an exercise routine that is right for you. Aside from helping you reach and maintain a healthy weight, exercise also improves the body's use of insulin and improves circulation. It also strengthens muscles, which improves coordination and balance. Your doctor can get you started on an exercise program that won't be hard on your feet - such as walking, swimming, biking, or yoga. You may need to limit exercises that are hard on your feet, such as running or aerobics.
- Quit Smoking: If you smoke, stop. Smoking makes circulatory problems worse, and it worsens the symptoms of peripheral neuropathy. It also greatly increases the risk of heart disease in people with diabetes.
The Importance of Monitoring and Professional Guidance
Don’t take chances with any aspect of diabetes. Regular monitoring is crucial to optimize treatment and reduce the risk of complications from conditions such as neuropathy and PAD. A well-balanced diet can make a big difference. You might want to consult with your doctor or a dietitian to learn what foods are best, when to eat, how much to have of each, and what to avoid. Dietary supplementation should NOT be initiated without the supervision of a qualified physician. Check with your doctor before you begin. Talk with your doctor before starting any new diet. People with neuropathy -- especially those with bone deformities -- should always wear well-fitted shoes to avoid pressure sores and ulcers on the foot.
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