Sciatica Pain Relief Anti-Inflammatory Diet

sciatica pain relief diet anti inflammatory diet guide

Sciatica Pain Relief Anti-Inflammatory Diet

Following a comprehensive exercise program is a great way to strengthen your back and treat sciatica at its source but nutrition also plays a role when it comes to decreasing inflammation.  To make sure your body heals properly you need to nourish with whole foods.

Contrary to what you see in TV commercials that are filled with pharmaceutical ads, one of the best ways to control inflammation lies NOT in your medicine cabinet, but in your refrigerator.

The food is out there, you just have to know what to eat and what to avoid and that’s what I’ll teach you in this post.  If you eat junk food all the time, you’re ingesting chemicals that cause inflammation in your body and over time could also lead to weight gain, which puts more pressure on your low back and sciatic nerve.  

Don’t waste your time eating food you don’t like. This will only discourage you and is one of the reasons most diets don’t work. Find a substitute for what you don’t like (the options are endless), choose organic food when possible, and slow down on eating processed junk. Also avoid or diminish the consumption of alcohol, flour, and fried foods.

Anti-Inflammatory Foods

Here’s a list of many foods that can help to bring down inflammation and pain:

  • Tomatoes – known for having a trio of antioxidants called zera-carotene, phytoene, and phytofluene that are found together in many brightly colored fruits and vegetables, tomatoes help to bring down inflammation.
  • Fruits – rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids.
  • Spices – certain spices contain antioxidants that may help reduce inflammatory response. Rosemary, cloves, ginger and turmeric are known to help with inflammation.
  • Nuts – nuts and seeds can make up the difference for protein and omega-3s.  Grab a handful for an on-the-go snack.
  • Olive Oil – thanks to powerful antioxidants known as polyphenols, extra virgin oil is considered an anti-inflammatory food.
  • Leafy Greens – full of antioxidants and phytonutrients that fight inflammation – flavonoids and carotenoids.
  • Fatty Fish – Salmon is an excellent source of essential fatty acids and Omega-3’s.  Omega-3’s are potent anti-inflammatory substances, showing consistent relief of inflammation and reduction of the need for anti-inflammatory medications.

sciatica pain relief anti-inflammatory diet

Avoid Inflammatory Foods

This should be obvious but any type of fast food restaurant should be on the bottom of your list for foods to eat if you want to decrease inflammation.

Fast food restaurants are full of saturated and trans fatty acids which cause inflammation and increase risk factors for obesity, diabetes and heart conditions. 

These foods are full of omega-6 fatty acids and when these outnumber the omega-3’s in your diet, they create inflammation in the body.  A study at the University of Maryland Medical Center found that the typical American diet tends to contain 14–25 times more omega-6 fatty acids than omega-3 fatty acids.  

Simple, refined sugars and carbohydrates are also inflammation-causing culprits.  Limit refined grains and replace them with whole grains. 

Consume B Vitamin Rich Foods

B-Vitamins keep your nervous system healthy and your sciatic nerve just happens to be the biggest nerve in your body so a deficiency in this vitamin group can lead to transmitters working inefficiently, and may slow down the healing of nerves.  Here are key B vitamins you should consume:

  • B6 – Also known as pyridoxine, this vitamin is important for the metabolism of your body’s neurotransmitters. Foods rich in this nutrient include grass fed meat, fish, bananas and legumes.
  • B12 – Also known as cobalamin, this vitamin maintains the health of myelin, which is the fatty substance that wraps around nerve fibers to help speed up communication between neurotransmitters. To increase your intake of vitamin B12,  consume pasture-raised chicken and eggs, wild-caught fatty fish and grass fed dairy products.
  • B9 – Also known as folate, this vitamin is important in the production of neurotransmitters. Vegetables are good sources of this vitamin, and your best choices include asparagus, broccoli, bok choy, and cauliflower.

Your Turn To Implement

You now have a short and simple guide of the foods you want to consume to reduce inflammation not only for sciatica, but your body as a whole.

If you’re looking for a complete, step-by-step eating plan that closely follows the tenets of anti­-inflammatory eating, consider following a Ketogenic diet.

A ketogenic diet is low on carbohydrates, moderate in proteins, and high in healthy fats. It trains your metabolism to run off of fatty acids and has been shown to significantly reduce inflammation, improves cellular healing, and mitochondrial biogenesis which supports stronger and healthier cells.  All of this leads to less pain, a decrease in the risk of chronic disease, and improved muscle development and fat loss.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your sciatica and overall pain but also reduces the risk of chronic diseases, improves your mood, and overall quality of life.

If you implement what I’ve shared with you, I’m very confident that you’ll experience a decrease in pain and inflammation in as little as 2 weeks.  Along with nutrition, following a treatment plan that’s specific to the cause of your sciatica is extremely important to correct the problem at its source and prevent flare ups in the future.