Happy Friday! Today, we are taking a look at essential tremors, which affect an estimated 7-10 million people in the United States. Learn more about this condition and how diet can play a role, and use the WEIL Nutrition Corner® One-Day Tremor-Supportive Meal Plan to help ease your way into a healthful way of eating if you experience essential tremors.
And if you missed any of our posts this week, check them out!
Monday we looked at seasonal foods along with recipes - including Dr. Weil’s take on fresh versus frozen veggies!
Tuesday Diana revisited the topic of losing weight while breastfeeding - timely as she is now nursing her new baby Owen!
Wednesday we did a deep dive on mitochondria, the structures within cells that convert nutrients into energy, including Dr. Weil’s thoughts and a list of how to keep these cells energized as we age.
Forward this post to anyone you know who may be interested in our healthy kitchen recommendations and anti-inflammatory Food As Medicine series and recipes!
Food as Medicine: Essential Tremors and Diet - A Connection?
Essential tremor is a neurological condition that causes rhythmic shaking, often in the hands, but sometimes in the head or voice. It’s not dangerous, but it can affect daily activities. A combination of diet and lifestyle can help to manage tremors.
Natural Approaches to Essential Tremors
These approaches have been shown to help some people with essential tremor.
Stress reduction. Stress and anxiety are among the most common triggers. Helpful practices include meditation or mindfulness, gentle yoga or stretching, and deep breathing - like practicing the 4-7-8 breath daily. Even small reductions in stress can noticeably improve symptoms for some people.
You can learn more about yoga and breathing in our Longevity Guide For Women (men can benefit from this information as well).
Physical therapy and strength work. While it doesn’t stop tremors, improving muscle control and coordination can help with function.
Herbal approaches. Some herbs have been shown to help with essential tremors, including passionflower or valerian, for their calming effects, as well as CBD. These may help with anxiety-related components, but are not proven treatments for tremor itself.
Sleep quality. Poor sleep can worsen tremors. Aim for a consistent sleep schedule and good sleep hygiene, such as room temperature, light and external stimulants such as a television.
Dietary Suggestions For Essential Tremors
The following may help minimize triggers that can cause essential tremor.
Limit stimulants (especially caffeine). Caffeine can worsen tremors by stimulating the nervous system. Consider reducing coffee, energy drinks and high-caffeine teas. Some people see meaningful improvement from this change alone.
Keep blood sugar stable. Fluctuating blood sugar can sometimes make tremors feel worse. Focus on regular meals, balanced intake of protein, healthy fats, and fiber, and avoiding large sugar spikes.
Magnesium. Magnesium supports muscle and nerve function. Good sources include leafy greens, nuts and seeds and whole grains. Supplementation may help some individuals, but it should be discussed with a healthcare provider. Diana talks about magnesium in her recorded live call. You can watch it here:
If tremors are interfering with eating, writing, or daily tasks, or are worsening over time, there are effective medical treatments (medications and in some cases procedures) that can be very helpful. Talk with your physician about options that are right for you.
WEIL Nutrition Corner® One-Day Tremor-Supportive Meal Plan
A diet that supports your nervous system and minimizes blood sugar spikes and triggers may be helpful if you have tremors. Some tips:
Eat every 3-4 hours to avoid dips
Include protein, fat and fiber at each meal
Stay hydrated throughout the day
Notice your personal triggers (everyone is a bit different)
Before making any dietary changes, consult with your physician.
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