Managing Neuropathy with Nutrition, Movement, and Lifestyle

Neuropathy, or nerve damage, arises secondary to other conditions. Common symptoms include nerve pain, numbness, weakness, and mobility issues that impact everyday life. Around 2.4% of the population is affected by neuropathy and prevalence increases with age. 

Can neuropathy be reversed? While it’s possible, it’s important to understand underlying causes, treatment, and prevention options. 

What Causes Neuropathy?

Neuropathy can result from various underlying conditions, leading to pain, tingling, numbness, and weakness, often in the hands and feet. Understanding the root cause(s) is crucial for managing symptoms and preventing further nerve damage. 

Some of the most common causes of neuropathy include: 

• Poorly controlled diabetes. Diabetic peripheral neuropathy (DPN) can develop when blood sugar levels are regularly elevated, damaging nerves. Over time, this can lead to other issues, like loss of sensation in the feet, muscle weakness, burning pain, tingling, and poor circulation—which also slows nerve healing. 
• Heavy drinking. Alcohol neuropathy typically causes numbness, tingling, pain in the limbs, muscle weakness, loss of coordination, and increased sensitivity to touch. Alcohol disrupts the absorption of essential B vitamins (especially B1, B6, and B12), which are crucial for nerve function. It also directly damages nerves, impairing their ability to transmit signals. Existing neuropathies can be worsened by heavy drinking. 
• Nutritional deficiencies. An overall lack of essential vitamins and minerals can impair nerve function, which is most likely among individuals with malabsorptive conditions or who have undergone gastrointestinal surgeries. Key deficiencies linked to neuropathy include vitamin B12, vitamin B1 (thiamine), vitamin D, copper, and folate. 
• Chemotherapy. Many people undergoing cancer treatment experience Chemotherapy-Induced Peripheral Neuropathy (CIPN) due to the nerve-damaging effects of certain drugs. Depending on treatment duration and individual response, nerve damage from chemo may be temporary or long-term. CIPN often causes numbness, shooting sensations in the hands and feed, coordination loss, and increased sensitivity to touch or temperature. 

Can Neuropathy Be Reversed?

Most neuropathies won’t just go away on their own, so it’s important to address them before they lead to other complications—like injuries from falling or infections requiring amputations. 

The potential for repairing damaged nerves depends on the underlying cause and severity. Some, particularly caused by nutritional deficiencies or alcohol neuropathy, can improve with treatment. However, neuropathy from diabetes or CIPN may require long-term symptom management versus reversal. 

I’ve seen firsthand how improving nutrition and lifestyle habits can make enormous differences in neuropathy. 

For example, I had a client who was experiencing new-onset neuropathy in her feet. She had prediabetes with a HgA1c of 6% (normal without diabetes is below 5.7%)—a major contributing factor. 

We worked together one-on-one, during which she lost 25 pounds and improved her blood sugar management through balanced meals and choosing anti-inflammatory, lower glycemic index foods. She added a B-complex vitamin and gave up her nightly glass of wine. 

Outside of diet, she enjoyed better sleep and stress management by cutting out screen time at night, using box breathing, and engaging in regular low to moderate-intensity exercise. 

The result? Her HgbA1c went down to 5.6% and her neuropathy disappeared. 

Lifestyle and Dietary Strategies for Neuropathy Relief

If you’re dealing with neuropathy, there are things you can do to help improve existing symptoms, prevent them from worsening, and possibly even alleviate them altogether. I work with my clients on nutrition, exercise, environmental exposures, and stressors. 

Nutrition for Neuropathy

Anti-Inflammatory Foods

An anti-inflammatory diet can help reduce nerve pain, improve circulation, and support nerve regeneration. Chronic inflammation is linked to nerve damage, so focusing on getting a variety of whole, nutrient-dense foods is key.

Foods to emphasize include: 

• Leafy greens like spinach, kale, and Swiss chard are rich in antioxidants and B vitamins
• Nuts and seeds, like almonds, walnuts, flaxseeds, and chia seeds, provide fiber, healthy fats, and vitamin E
• Fatty fish (salmon, tuna, mackerel) and chia seeds, flaxseeds, and walnuts are sources of omega-3s that help support nerve function and help prevent retinopathy
• Legumes (beans, peas, and lentils) and whole grains contribute fiber, B vitamins, and minerals for nerve repair

It’s also a good idea to limit your intake of ultra-processed foods like white bread, candy, soda, and pastries can make blood sugar regulation more difficult and contribute to low-grade inflammation.

Gut Health

A healthy gut microbiome supports immune function, reduces systemic inflammation, and enhances nutrient absorption—all essential for nerve health. 

I recommend including fermented foods, which are natural sources of probiotics and promote friendly gut bacteria. Examples include kimchi, sauerkraut, miso, and tempeh. 

Additionally, onions, garlic, apples, and oats provide prebiotics, which are essentially food for probiotics.

Best Vitamins for Neuropathy

While there’s no single best vitamin for neuropathy, certain nutrients play roles in nerve function:

• Vitamin B12: Essential for myelin sheath protection and preventing deficiency-related neuropathy, B12 is found in fortified plant-based foods, nutritional yeast, fish, poultry, red meat, and supplements.
• Vitamin B1: This vitamin supports nerve function and may slow diabetic neuropathy progression. Find it in whole grains, nuts, and legumes.
• Vitamin D: Adequate vitamin D from sunlight exposure, eggs, fortified milk (dairy and plant), and supplements (as needed) can help reduce inflammation and nerve pain. 
• Vitamin E: An antioxidant that protects nerve cells from damage, vitamin E is found in nuts, seeds, and dark leafy greens. It may be especially helpful for CIPN. 
• Folate: Supports nerve repair and reduces homocysteine levels. Get it from leafy greens, beans, and citrus.

Interestingly, a 2020 report in the European Journal of Neurology highlights that, while more research is needed, there’s a relationship between B vitamins and peripheral neuropathy. In particular, they found an association between neuropathy and lower B12 status, regardless of the primary root cause of neuropathy.

A food-first approach is ideal, but supplementation may be necessary for those with absorption issues, dietary restrictions, or existing deficiencies.

Antioxidants

Antioxidants help protect your cells from oxidative stress that can lead to damage and disease—or worsen neuropathy. 

Alpha-lipoic acid (ALA) has been shown to reduce nerve pain, improve blood flow, and enhance nerve regeneration, particularly in diabetic neuropathy. While supplements provide larger doses, ALA is also found in spinach, broccoli, and tomatoes. 

Boost your antioxidant intake by eating more fatty fish, flax seeds, berries, bell peppers, cruciferous vegetables, and sweet potatoes. 

Daily Movement

Moving your body may not feel enticing when you have pain, but it boosts circulation, improves nerve function, and can reduce pain. Maintaining a healthy weight and managing caloric intake also helps minimize pressure on your nerves.

Even low-impact activities can make a big difference, like stretching, walking, swimming, and strength training.

For those with diabetes or loss of sensation, protecting your skin is crucial. Some things that can help include wearing cushioned shoes and socks to prevent foot ulcers, using gloves when gardening or handling rough materials, and moisturizing your skin (ideally, right after you shower) to help prevent cracks and infections.

Everyday Exposures

Certain environmental toxins contribute to nerve inflammation and damage. While we can’t always avoid every problematic substance around us, reducing exposure can help manage neuropathy symptoms. 

Some of the best ways to do this are by not smoking or drinking excessively and avoiding lead, mercury, and arsenic from contaminated water or workplace exposures.

Stress and Sleep

We all experience stress (which is normal) but it’s important to have ways to manage its effects. Chronic stress can encourage inflammation in your body that worsens neuropathy symptoms. 

Here are some tips: 

• Mindfulness and deep breathing
• Yoga and meditation 
• Social connection and support 
• Spending intentional time in nature
• Journaling or doing art

While you’re at it, adequate sleep is essential as this is when your body repairs and refuels. If you’re not getting the recommended 7-9 hours for adults, start by establishing a consistent sleep routine, avoiding stimulants before bed (like caffeine and screens), and making sure you have a sleep-promoting environment. 

Taking Control of Neuropathy: Steps Toward Relief

Neuropathy can be challenging and has many causes. Can neuropathy be reversed? It’s possible. Early intervention, a nutrient-rich diet, lifestyle changes, and reducing harmful exposures can help support your nerve health and improve symptoms. 

It can feel discouraging, but I’m here to help. If you’re interested in personalized guidance as you navigate neuropathy, click here to learn about my services or schedule a complimentary discovery call to see if we’re a good fit.