Diet can give an additional effect in reducing sciatica symptoms. But how do you know which are the right foods to keep sciatica symptoms from getting worse? Many specialists comment that to reduce the discomfort of sciatica, it is not only necessary to have a good diet, it is also necessary to complement this with some exercises and use orthopedic devices such as Cordus and Sacrus.
According to specialists, you should increase the consumption of foods rich in magnesium, which help regulate calcium and potassium levels, produce energy, maintain good relaxation and muscle contraction, among many other functions because it is an essential nutrients and Omega-3 Essential Fatty Acids help reduce inflammation, B-complex vitamins, fiber and an abundance of phytonutrients should make up the most of your diet.
Here is a short list with examples of the FOODS high in these NUTRIENTS:
1. Cruciferous Vegetables
Broccoli, cauliflower, cabbage, brussels sprouts, asparagus, watercress, radishes, turnips, etc. It is recommended to prepare them steamed and seasoned with a good oil, if possible from pumpkin, which is also high in magnesium, lemon juice and aromatic herbs. You can also prepare creams and soups, if possible avoid dairy products of animal origin, replace them with milk or coconut cream.
2. Green leafy vegetables
Chard, spinach, watercress, arugula, arugula, etc. It is recommended that you prepare them steamed or sautéed, to make the nutrients more easily digested by the body. Variety of green leaf lettuce, Chinese cabbage, cabbage, etc. Prepare delicious salads accompanied by other vegetables, seeds, nuts and dressings.
Figs, bananas, raspberries, watermelon, strawberries, blackberries, passion fruit, avocado, etc. Specialists recommend that you consume them as a snack between meals or that you prepare smoothies and juices.
4. Grains, Cereals and Seeds
Lentils, beans, quinoa, fortified whole grain cereals, pumpkin seeds, almonds. It is recommended that the seeds should be soaked at least 8 hours before consuming, to deactivate the phytic acid. Beans and chickpeas should be soaked overnight before cooking.
Salmon, halibut and mussels.
Turmeric, ginger, fenugreek, red and black pepper, cloves, black cumin, coriander, basil, cinnamon, oregano, etc.
7. Herbal Tea
Ginger, cinnamon, green, oregano, basil, turmeric or mint tea. These infusions are nutritious and calming, it is recommended to take 1-3 cups a day.
8. Natural sweeteners
Honey, stevia, dates, maple syrup, coconut sugar, panela. It is very important that you check the label, they must be single ingredient products.
The list can go on, these foods are just some of the ones suggested not to be missing from your diet. In the case of inflammation, it is very important to avoid or reduce the consumption of those foods that act as anti-nutrients for the body or that promote inflammation.
- Drink 8 to 12 glasses of plain water a day.
- When you have symptoms, completely eliminate red meat.
- Avoid excessive consumption of cheeses and other dairy products.
- Avoid caffeinated, energy, or artificially sweetened beverages.
- Avoid processed foods such as desserts, ice cream, margarines, white flours, sugar, refined, soy, canola or vegetable oils, sweets, canned goods, prepackaged foods, etc.
- Eliminate liquor and tobacco consumption.
- Change the refined salt for quality sea salt, these usually contain traces of minerals, without reaching an excessive consumption of salt.
Following these dietary recommendations, in addition to helping you decrease the annoying symptoms of inflammation, will improve your digestion, the appearance of the skin, have a healthy weight, improve concentration and mental retention, increase libido and above all help to prevent other diseases.
Remember that you should always go with professionals to get a proper diagnosis and thus know how to treat the problem more effectively and safely. In case you already suffer from sciatic pain, follow our tips to improve your diet, do simple exercises and start using devices like Cordus and Sacrus or other treatments. Check other of our posts.