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Sciatica can be reduced by using foods with anti-inflammatory effects, combined with some vitamins in the daily diet. In addition, you should also abstain from unhealthy foods and lifestyle habits during treatment to achieve optimal results.
1. Sciatica should eat what?
What to eat to treat sciatica? A diet rich in whole grains, fruits, vegetables, nuts, fatty fish like salmon, and fiber can provide an anti-inflammatory effect, which is effective in the treatment of sciatica caused by inflammation. Among them, the prominent foods used to support the improvement of sciatica include:
Pineapple: Pineapple contains bromelain, an enzyme with anti-inflammatory properties that has been shown to reduce sinusitis, sore throat and arthritis. It is also used successfully in treating rheumatoid arthritis and speeding up tissue repair. Parsley: Parsley contains apigenin, which is a form of flavonoid, which is an anti-inflammatory compound found in many fruits, vegetables, nuts, and seeds. It has been shown to be effective in reducing inflammation in lupus and arthritis. Celery: Similar to parsley, celery also contains apigenin which has anti-inflammatory effects. In addition, it also contains a lot of fiber, is extremely low in calories, fat and cholesterol and is a source of vitamins and minerals such as folate, potassium, vitamin B, vitamin C, vitamin A for the body. Onions: Onions contain quercetin, which is a potent anti-inflammatory compound. Adding onions to dishes both enhances flavor and effectively reduces inflammation. Broccoli: Broccoli contains sulforaphane, which is a substance known to have anti-inflammatory and anti-cancer properties. Broccoli is also low in calories and rich in essential vitamins, minerals and fiber. Grapes: Grapes contain anthocyanins, which are plant pigments that give red and blue colors to some fruits and vegetables. Anthocyanins work by reducing inflammatory cells and increasing anti-inflammatory molecules. Tea: Green tea, black tea, oolong tea, white tea all have effective anti-inflammatory effects, in which green tea and white tea have the highest content of polyphenols with anti-inflammatory effects. Soy: Genistein is a compound found in soybeans that has anti-inflammatory effects with the ability to inhibit the production of molecules that can cause inflammation in the body. Although there are still mixed opinions about soy, it has been shown to have anti-inflammatory effects in the treatment of rheumatoid arthritis, diabetes, metabolic disorders, neurodegenerative diseases, and colitis chronic . Green leafy vegetables: Green leafy vegetables like young spinach, bok choy, and kale are all high in magnesium, which has been shown to promote sciatic nerve regeneration and reduce inflammation. Blueberries: Blueberries are a good source of anti-inflammatory phytochemicals and anthocyanins. To receive optimal nutritional content, you should eat blueberries during harvest or frozen out of season.
Bị đau thần kinh tọa nên ăn bông cải xanh
2. What to eat for sciatica?
When you have sciatica, you should avoid certain foods and unhealthy habits that can make the condition worse, such as:
Inflammatory foods: Sugar, refined carbohydrates, trans fats and hydrogenated oils Smoking: Reduces production of anti-inflammatory molecules, favoring inflammatory molecules. If changing your diet and lifestyle is difficult, or you're concerned that the anti-inflammatory foods listed above may interact with medications you're taking, see your doctor for specific instructions.
3. Vitamins in the treatment of sciatica
Several key nutrients block inflammatory mediators and reduce overall inflammatory processes to aid in the improvement of sciatica that may not be adequately supplied through the diet. Common dietary sources include:
Magnesium Vitamin D Vitamin E Vitamin B12 Vitamin B6 Zinc Selenium Fish oil (Omega-3 fatty acids) Vitamin E, zinc and selenium act as antioxidants in the body. The B group of vitamins helps improve the health of the 2nd and 3rd nerves and relieve sciatica.
4. Massage helps relieve sciatica
Massage helps to relax the mind, releases endorphins (natural hormones released by the body that have an analgesic effect), improves blood circulation and calms the spinal muscles. Some common forms of massage, commonly used in the treatment of sciatica include:
Deep tissue massage can help restore range of motion and improve spinal flexibility. Manual therapy can help ease knots, trigger points, or muscle tension. Myofascial release therapy Shiatsu therapy These massages may be more effective at relieving sciatica caused by poor posture, muscle tension, or muscle fatigue in the lower spine.
Dầu cá giúp hỗ trợ cải thiện tình trạng đau thần kinh tọa
5. Try mind-body techniques
Mind-body techniques use mental power to reduce the perception of sciatica pain. Among them, the most popular are deep breathing exercises, meditation, guided imagery, cognitive behavioral therapy. The remedies are also highly effective for people with frequent anxiety and depression related to chronic pain.
6. Walking in the pool helps relieve sciatica
Water therapy exercises or simply walking in waist-deep water can help improve nerve and muscle function in the lower body. Natural buoyancy, hydrostatic pressure, thermodynamics, magnetodynamics, and water viscosity can modulate nerve and muscle activity, helping you perform exercises without fatigue. pain.
7. Sleep improves sciatica
The amount and quality of sleep can directly affect pain and inflammation in the body. During sleep, certain inflammatory substances peak in the blood and stay active throughout the night.
A full night's sleep can help reduce pain caused by inflammation, making you feel refreshed and younger. Meanwhile, a lack of sleep or lack of sleep can cause inflammatory agents to continue circulating in the body throughout the day, leading to aches and pains.
If sciatica worsens or affects quality of life, see your doctor for advice on pain relief options such as medication, manual therapy, or epidural steroid injections. hard, etc.
Vinmec International General Hospital is the address for examination, treatment and prevention of diseases. When performing the examination process at Vinmec, customers will be welcomed and used modern facilities and equipment along with perfect medical services under the guidance and advice of experts. Good doctors, well-trained both at home and abroad.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
References: healthcentral.com, spine-health.com
