Nutrition tips to support your nerve health this summer

Nutrition tips to support your nerve health this summer 

Summer is a time for vacations, backyard barbecues and plenty of time spent outdoors. It’s also a season when staying hydrated and making thoughtful food choices can make a positive difference on your overall health — including your nerve health. 

If you’re living with neuropathy, good nutrition can boost your circulation, energy levels and overall wellness. 

“While healthy eating is not a cure for neuropathy, supportive lifestyle habits may help patients better manage their symptoms and improve their quality of life,” says Mark Bussell, DPT, Clinical Director of the Neuropathic Therapy Center at Loma Linda University Health.

Stay hydrated when temperatures rise

Southern California summers can make it easier to become dehydrated, especially if you’re spending time outdoors or traveling. Proper hydration supports circulation, muscle function and overall body function — all of which are important for maintaining good health.

In addition to drinking water throughout the day, consider adding water-rich foods to your meals and snacks, such as:

• Berries
• Citrus fruits
• Cucumbers
• Leafy greens
• Watermelon

These foods can help you stay hydrated while providing plenty of vitamins and nutrients. 

Nutrients that help support healthy nerves

A balanced diet that includes a variety of nutrient-rich foods can aid healthy nerve function, Dr. Bussell says.

Some key nutrients include:

• Vitamin B12 – Found in fish, eggs, lean proteins and fortified foods, vitamin B12 plays an important role in nerve function and red blood cell production.
• Vitamin B6 – This vitamin supports nervous system function and can be found in foods such as bananas, potatoes, chickpeas and poultry.
• Omega-3 fatty acids – Healthy fats found in salmon, walnuts, chia seeds and flaxseed are associated with heart, brain and nerve health.
• Magnesium – Leafy greens, avocados, nuts and seeds provide magnesium, which supports muscle and nerve function.
• Antioxidants – Berries, citrus fruits and colorful vegetables contain antioxidants that help protect cells from oxidative stress.

Choose more anti-inflammatory foods

When possible, focus on fresh, minimally processed foods that benefit overall wellness. 

Some examples include:

• Foods lower in added sugars and highly processed ingredients
• Fruits and vegetables
• Healthy fats, such as olive oil and avocado
• Lean proteins
• Whole grains and fiber-rich foods

Small changes made consistently over time can add up to meaningful benefits.

5 refreshing summer recipes

Citrus salmon and hydrating veggie bowl

Salmon provides omega-3 fatty acids, while leafy greens and avocado contain nutrients associated with nerve and muscle function.

Ingredients:

• 1 grilled salmon fillet
• 1 cup mixed greens (spinach or arugula)
• ½ avocado, sliced
• ½ cucumber, sliced
• ½ cup cherry tomatoes
• 1 tablespoon olive oil
• Juice of ½ lemon
• Fresh parsley or dill
• Salt and pepper to taste

Directions:

Grill or bake the salmon with olive oil, lemon juice, salt and pepper. Assemble the vegetables in a bowl, top with salmon and garnish with a drizzle of olive oil and lemon juice.

Berry coconut chia pudding

Chia seeds contain omega-3 fatty acids and fiber, while berries provide antioxidants.

Ingredients:

• 1 cup unsweetened coconut milk
• 3 tablespoons chia seeds
• ½ cup mixed berries
• ½ teaspoon vanilla extract
• Cinnamon (optional)

Directions:

Combine all ingredients except the berries. Refrigerate overnight or for at least four hours. Top with fresh berries before serving.

Cucumber avocado hydration smoothie

Cucumber and coconut water are good for hydration, while avocado and spinach contain nutrients associated with muscle and nerve function.

Ingredients:

• 1 cup unsweetened coconut water
• ½ cucumber
• ½ avocado
• 1 handful spinach
• Juice of ½ lime
• Ice

*Smoothies can be a convenient way to increase nutrient intake and hydration; however, individuals with diabetes should monitor carbohydrate intake and avoid excess added sugars. Including protein sources such as chia seeds, flax, unsweetened protein powder, or nut butters may help support more stable glucose responses.

Directions: 

Blend all ingredients until smooth. Serve chilled. 

Watermelon mint hydration salad

This simple salad is naturally hydrating and perfect for warm summer days.

Ingredients:

• 2 cups watermelon cubes
• Fresh mint leaves
• Juice of ½ lime
• Pinch of sea salt

Directions:

Combine all ingredients in a bowl and chill before serving.

Mediterranean quinoa bowl

Quinoa contains B vitamins and fiber, while vegetables and olive oil support balanced nutrition.

Ingredients:

• 1 cup cooked quinoa
• ½ cup cucumber
• ½ cup cherry tomatoes
• ¼ cup olives
• 2 tablespoons hummus (optional)

Olive oil and lemon juice

Directions:

Combine quinoa and vegetables in a bowl. Drizzle with olive oil and lemon juice, and top with hummus if desired.

Nutrition is only one piece of the puzzle

Healthy nutrition is an important component of overall wellness, but it’s only one piece of how you can support nerve health. If you’re experiencing symptoms such as tingling, numbness, burning sensations or balance changes, it’s important to talk to your doctor.

At the Neuropathic Therapy Center, patients may benefit from Intraneural Facilitation™) (INF®), a specialized noninvasive physical therapy treatment designed to help improve circulation to affected nerves and aid nerve health.

If you’re experiencing neuropathy symptoms, the specialists at the Neuropathy Therapy Center can help identify potential causes and discuss treatment options that may be right for you.

“Supporting nerve health often involves looking at the bigger picture of overall wellness,” Dr. Bussell says.

To learn more or schedule an evaluation, call 909-558-6799. You can also request an appointment online.

Important note: These nutritional suggestions are intended to support general wellness and hydration and are not a substitute for individualized medical or nutritional care. Individuals with diabetes, neuropathy or other medical conditions should consult their healthcare provider regarding dietary modifications and glucose management. 

Disclaimer: This information is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis or treatment.