Sciatica Diet Plan Indian (Indian diet plan for Sciatica/ Lower Back pain )

Sciatica is used to describe any pain that starts in the lower back and radiates down the leg. This pain is caused by irritation, inflammation, pinching, or compression of a nerve in the lower back. When you have sciatica, you may experience mild to severe pain anywhere along the sciatic nerve—that is, anywhere from your lower back, hips, buttocks, and/or down your legs. It can also cause muscle weakness in your leg and foot and tingling in your leg, foot and toes or/and numbness in your leg. Here is an Indian Sciatica Diet Plan (Indian Diet Plan for Sciatica / Back Pain.

Depending on the cause, sciatica can appear suddenly or gradually. The most common cause is a herniated or herniated disc that puts pressure on the nerve root. Most people with sciatica improve on their own with time and self-care treatments.

Causes of Sciatica / Back Pain

• Do you have an injury / previous injury
• normal aging
• overweight
• diabetic
• Weak back and abdominal muscles
• arthrosis
• smoking
• lack of exercise as well
• Bad attitude

The goal of treatment is to relieve pain and increase mobility. Depending on the cause, many cases of sciatica resolve over time with some simple self-care treatments.

Self treatment for sciatica

• A healthy diet
• Applying ice and/or heat pack
• anti-inflammatory drugs
• Do gentle stretching exercises

However, if simple self-treatments do not relieve your pain, you need to see a specialist/doctor.

Indian Meal Plan for Sciatica

If you've experienced sciatica symptoms, you also know how painful it can be. An important part of treatment that is often neglected is diet for sciatica.

So can your diet affect your sciatica symptoms and pain? Can what you eat affect your symptoms, can small changes bring benefits? YES!!

We should all ensure a healthy, balanced diet with lots of fresh fruit and vegetables. But what is sciatica good for? There is a lot of inflammation around the sciatic nerve, so eating a diet that reduces the amount of excessive inflammation in your body will help.

Foods to avoid for sciatica/back pain

Here is a list of foods to avoid due to the inflammation and general care for diabetics and/or obese people experiencing sciatic pain.

sugar

Simple sugars, including table sugar, sugary drinks, candy, delicious desserts, as well as hidden sugars like in table sauces and syrups are definitely foods to avoid when suffering from sciatica. Sugar significantly increases inflammation throughout the body when consumed in moderate to high amounts, and can also lead to type 2 diabetes if consumed in excess over a very long period of time.

vegetable oil / saturated fats

Vegetable oils, palm oils, sunflower oil are often used in cooking and ready meals and can lead to worsening inflammation in the body. When buying groceries, check the nutritional information and ingredients to know the type of fat/oil used in the product.

Saturated fats are known to increase inflammation, so fried foods, high-fat dairy products, and greasy red meat are best avoided.

Processed Foods / Maida Foods

Pizza, burgers, breads and buns, pasta, Chinese sauces, etc. are a no-go due to their high fat and sugar content and pro-inflammatory properties. Processed foods contain chemicals that can worsen inflammation. Inflammation worsens the irritation around the affected nerve, making your sciatica worse.

artificial sweeteners

Diet Coke and other sugary fizzy drinks are foods to avoid if you have sciatica due to the artificial sweeteners – aspartame and many others that are in them to increase sweetness.

The sweeteners found in most of these drinks have a negative effect on inflammatory processes in the body. There is also some research showing that these sweeteners actually increase sugar cravings and therefore increase your tendency to eat more, which contributes to obesity and therefore increases the likelihood of developing type 2 diabetes.

alcohol

According to a research study, levels of the inflammatory marker CRP are shown to rise and be high in people who consume alcohol. Therefore, alcohol is best avoided to reduce inflammation and sciatic nerve pain.

Sciatica Meal Plan Indian

A general rule for a sciatica diet would be to include foods that have anti-inflammatory and antioxidant properties. Both of these actions help reduce the symptoms associated with sciatica by reducing the inflammatory chemicals around the irritated nerve root.

An Indian sciatica diet plan is a diet rich in vitamins and minerals, such as: vitamin B, magnesium, Omega-3 fatty acids and fiber. B vitamins are important for nerve health, and if your diet is deficient in them, you may have to struggle to heal the nerve damage. Eat rich in food magnesium not only help control muscle spasms, promote good muscle function, but can also relieve the symptoms of sciatica. An Indian diet plan for sciatica should be high in fiber, complex carbohydrates and low in fat would help in relieving sciatica symptoms along with obesity and diabetes.

Sciatica Diet Plan Indian (Indian Diet Plan for Sciatica / Back Pain)

Below is an example of an Indian sciatica diet plan:

mealtime	menu	Approx. calories
Early morning	1 cup green tea + 1 teaspoon pumpkin seeds + 1 teaspoon flaxseed	20
breakfast	2 idlis with 2 tbsp chutney/ 2 uthappa/ 1 cup poha/ 1 slice of bread with 1 egg	170-200
Morning	Fruit – 1 apple/ 2-3 slices of pineapple/ 5-6 strawberries/ 10 cherries/ 2 slices of watermelon + 5 almonds + 2 walnut halves	120
Having lunch	Lettuce + leafy greens/ vegetables + 1 jowar roti + 1 cup legumes or dal/ fish curry + ½ cup rice	450
Tea time	Ginger Tea + Sprout Chaat / Handful of Nuts and Seeds / Handful of Homemade Popcorn	170
dinner	Broccoli / Vegetable Soup + Oat Upma / 2 Moong Dal Chila / Dalia Khichadi	350
bedtime	1 cup Haldi milk (cow)	120

This sample diet can be modified according to your routine. Cooking food in virgin coconut oil, mustard oil, or another virgin oil is beneficial.

Sciatica Diet Plan Indian; Diet Tips

• fish such as salmon and mackerel are sources of omega-3 fatty acids, which help your body heal by promoting healthy inflammation.
• If you are a vegetarian, you can get these fats too Sunflower seeds, pumpkin seeds, linseed, walnuts and avocados.

• Dark green leafy vegetables, nuts and seeds, cashew, good quality dark chocolate are rich sources of magnesium and can be included in the diet.

• This includes vitamin B-rich foods Milk, dairy products, salmon, eggs, mushrooms and Fermented Foods among other.

• vegetables like Broccoli, onions, cabbage, cauliflower, radish, beets and garlic have both anti-inflammatory and antioxidant properties that reduce inflammatory symptoms.

• Add to Haldi (turmeric) in foods such as we commonly use in Indian cuisine is particularly beneficial due to the presence of curcumin, a powerful anti-inflammatory and antioxidant compound found in turmeric.

• vitamin supplements can help if you have very low levels of any of the above vitamins or minerals. Before taking any dietary supplement, please consult your doctor. The priority should be making some of those small changes to your diet that will provide long-lasting benefits, not just for your sciatic pain but in all aspects of your life.

Anti-inflammatory diet for sciatic pain

Although what you eat goes a long way in controlling your weight, your diet also affects other bodily processes, such as energy levels, inflammation, mood, and sleep.

Because inflammation is a necessary part of the healing process, we know that controlling chronic, ongoing inflammation is one of the most important factors in recovery from sciatica and the pain it causes. Anti-inflammatory eating plans are therefore very important to alleviate such pain.

Final grade:

Make changes to your diet. Add anti-inflammatory foods and minimize the foods that promote inflammation. Such foods lead not only to sciatica, but also to other harmful processes in the body. Replace these foods with healthier alternatives. It will help you get your symptoms under control. I hope this Indian Sciatica Diet Plan (Indian Diet Plan for Sciatica / Back Pain) will help you find better health and fitness.