On any given day I speak with countless people suffering from all types of peripheral neuropathy and one of the most frequent questions I get…
“Is there anything I can do or take to manage my symptoms at home?”
The good news is yes, absolutely, and I’ve got you covered…
Read on!
In November I reviewed peripheral neuropathy, what it is, the different types, and some of the mainstream treatments for it .
Recently however I veered off that path and got into some of the over the counter, home based treatments for this chronic condition which I recommend on the regular to my patients:
As mentioned, PN effects a staggering percentage of people worldwide and the estimations on just what that exact number is may be hard to pinpoint because many just don’t seek medical care when symptoms start.
Due to this, the reported number of cases are thought to be conservative in comparison to the true number of sufferers.
So, here’s the deal, those with less than 85% nerve damage will most likely be able to get a 60-100% improvement in their condition if the underlying cause is adequately managed. These odds get even better if various homeopathic or “over the counter remedies” are added to a treatment regime either proactively, or right after official diagnosis.
Do I have your attention?
And a side note…let me clarify exactly what “homeopathic” refers to because this term gets thrown around a lot and it’s easy to attach incorrect meaning.
Homeopathy is an alternative approach to medicine based on the belief that natural substances, prepared in very specific and special ways, and used most often in small amounts, can restore health and function.
By the way, all the following remedies I’ll speak of I have 1st hand experience with because I’m a type 1 diabetic…
Diabetes, in case you’re wondering is the leading cause of peripheral neuropathy.
I was diagnosed at 40 after years of topical and injectable steroid use throughout my childhood and early adulthood due to psoriasis.
I then began developing PN about 2 years ago, just very mild at 1st but then it really started becoming a constant problem, so I was on a mission. I spoke with physicians and colleagues about what they were recommending, and heavily researched what I could do every day to help alleviate my own symptoms.
In other words, everything I’ll review coming up, I actually use, trust, and have experienced a major improvement with.
Also, at the end of this article take the quiz to determine whether you should see a doctor about the possibility of having PN or the severity of it if you’ve already been diagnosed.
1: STRETCHING THE ANKLE AND FOOT DAILY
OK before you roll your eyes hear me out… I know this sounds simple, but this is actually one of the most important steps to helping with the neuropathic problems that develop in the ankle after the area gets weak and balance issues start.
Balance issues then lead to more pain and the vicious cycle continues. It also helps with other causes of inflammation such as plantar fasciitis and the like.
Take any type of band like a nylon dog leash https://amzn.to/3Y61sml which is inexpensive and perfect for this, or a belt, or towel and you can stretch this area out.
2-3 times/day is ideal especially 1st thing in the morning since tendons at the bottom of the feet tend to get tight overnight.
They also sell actual “stretching straps” which not only circle around the foot but have another loop to put your hand through if you have grip issues due to arthritis. I stared out with a nylon leash and eventually graduated to this stretching strap https://amzn.to/3DQ0tys.
A note about the stretching strap though, they come in 2 varieties. Elastic and well, not elastic. A lot of people find one is sometimes easier than the other depending on your age, strength, and how limber you are already.
I have both, but the ones that do not stretch require YOU to provide the resistance by pulling on the strap and therefore using that muscle group. So sometimes people become sore in their arms after using these and they put it down and never pick it up again.
We don’t want this…
The elastic ones tend to be a bit more forgiving so keep that in mind if you purchase one.
You can also use a tennis ball to roll your foot over to get blood circulating or they also sell these spiky types of balls https://amzn.to/3jK25D9 however if you have ticklish feet, you may find this unbearable. I did…couldn’t do it…I use a plain old tennis ball that I usually have to fight Coco for because she’s trying to actively steal it out from under me….moving on.
2: INCREASING RANGE OF MOTION
This is important because doing foot pumps, heel taps, and circles keeps the circulation moving which feeds the nerves in the area and keeps the blood flowing. Perfect if you’re sitting at a desk for long periods of time. Ideally you want to get up at least every hour to move around.
You can also use a walker or rollator if you have advanced PN and have trouble walking longer distances. This way you can pause and take some pressure off the lower extremities. I do not own a rollator but many find it very helpful to burn some rubber.
3: INFRARED DEVICES
How do these help? They use infrared technology such as in the Osito here: https://amzn.to/40Dd1Da which aids in penetrating deeper into the muscle and tissues allowing heat to increase the flexibility of collagen tissue, reduce inflammation, decrease joint stiffness, relieve muscle spasms, and reduce pain.
Specifically, as light penetrates the skin from the red-light device, a process known as photo biomodulation occurs, and pain relief is an outcome of this. Nitric oxide is released and acts as a vasodilator which increases oxygen delivery and immune cells to body tissues. Interestingly….this is also how a certain little blue pill works as well.
The whole nitric oxide connection and ED is a whole different article though.
So essentially, when red light or near-infrared light is applied, it causes a mild form of stress that triggers the cells to produce additional ATP which leads to energy production within the mitochondria.
This additional energy leads to increased production of antioxidants and anti-inflammatory compounds within the cells which ultimately, reduces inflammation, promotes nerve regeneration, and prevents additional nerve damage.
There are some devices which combine infrared technology with TENS therapy such as this one https://amzn.to/3RK3PJ7. I reviewed TENS therapy in October and discussed needing to be careful about purchasing units that are meant for professional use only so if you’re considering this therapy you’ll want to watch this video 1st.
Success with red light therapy is highly dependent on consistency and compliance. Treatment should be performed a minimum of 3-5 days per week for 10-20 minutes per session.
Given that nerves require an extended duration to heal and regenerate, it’s important to have consistent exposure to red light therapy over several months before expecting results.
Now there’s some back and forth on whether this actually has an effect on PN symptoms and there are numerous clinical trials on this subject. I do find it helps but I always recommend you do your own additional research and speak with your doc or NP 1st.
4: TOPICAL CREAMS
I had touched on these in The Pain of Small Fiber Neuropathy: What You Need To Know. These are over the counter topical Lidocaine or capsaicin creams but there’s a few things you really need to be careful of (with capsaicin especially) as there are differences between OTC creams and stronger forms of the same topical agents that may be prescribed.
Used incorrectly they can lead to an increase in symptoms and further damage.
Icy hot https://amzn.to/3DQp0mZ is a very popular form of capsaicin and people get great results. I’ve used it as well and found the same.
So those were the external treatments, but I often get asked whether there’s any supplements that can help with prevention or nerve repair and the answer is, again, yes!
5: B VITAMINS
Starting with B vitamins- B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin) to be exact https://amzn.to/3I6YLez.
In studies B1-led to improved nerve signal transmission which indicated a regenerative effect.
So, in simpler terms…vitamin B1 helped nerve impulse transmission (so better, faster, stronger) AND decreased hyperexcitability which told researchers that these previously damaged nerves were now regenerating.
Next is Vitamin B6– which plays a key role in neurotransmitter synthesis. Neurotransmitters are the chemical messengers our nerves use to communicate, and they include Dopamine, Serotonin, and norepinephrine.
B-6 also inhibits the release of neurotoxic glutamate.
I know you’re probably thinking what the heck is glutamate? Only the most abundant excitatory neurotransmitter in your brain and central nervous system. And it’s needed to keep your brain functioning properly but at high levels it can also be toxic to nerves.
And finally, B-6 restores sensory nerve function. So, the nerves responsible for touch, temperature, and pain sensation which are affected in Small Fiber Neuropathy.
Lastly there’s Vitamin B12– which has shown convincing evidence of a nerve-regenerating role and promotes nerve cell survival, remyelination, and the maintenance of the myelin sheaths that surround the nerve axons.
This leads to improvement or even a complete cure of nerve function with restoration of sensory nerve conduction speed.
Also, myelin refers to the fatty covering that runs along the nerve axon or what looks like a tail that helps to streamline impulses.
So, I bet you’re asking right now if these vitamins work so well individually would combining them work even better?
And yes….yes they would. Studies have shown that indeed, this assumption is correct. Numerous studies have demonstrated that the combination of vitamins B1, B6, and B12 restored sensory nerve function more effectively than the individual B vitamins BUT did so in a dose-dependent manner.
What does this mean for you? Just taking these vitamins at any dose may not show the same benefits that were seen during trials but with optimized dosing under the care of a physician or NP-these results are achievable.
A few of the more popular brands you can see below are not super expensive on Amazon and are highly recommended for improving various types of neuropathies.
6: ACETYL-L-CARNITINE
This is an amino acid and antioxidant that creates healthy nerve cells, reduces nerve pain, and raises energy levels.
It’s also been found to improve cancer-associated fatigue, as well as chemotherapy-induced neuropathy. It can be taken as a supplement or found in foods like meat, fish, poultry, and dairy products https://amzn.to/3DSu36x.
7: ALPHA LIPOIC ACID
Also an antioxidant, and known for its ability to improve nerve function, relieve nerve dysfunction symptoms, and lower blood sugar levels.
This one has been a true game changer for me… https://amzn.to/3JQSW6p
So here not only does this supplement show evidence of helping with the burning, tingling, and numbness
but it also helps manage the most common underlying cause which is diabetes…win-win if you ask me.
The damage is often caused by oxidative stress placed on the nerves by chronic diseases like: Diabetes, thyroid disease, kidney disease, Lyme’s Disease, Shingles, and HIV.
It can be administered intravenously, taken as a capsule, or by eating certain foods which include: broccoli, red meat, liver, Brussels sprouts, spinach, and brewer’s yeast.
8: CURCUMIN
A strong antioxidant if there ever was one, and the active ingredient found in turmeric. Curcumin is known for its anti-inflammatory and analgesic (or pain relieving) properties. And when taken early on, it’s been found to prevent the chronic pain associated with neuropathy.
For this I find different ways to get it into my diet…sometimes I’ll add it when cooking if a recipe calls for it and others I’ll add a concentrated powder to my smoothie of green drink. There are multiple ways to increase your intake…you can also take it as a daily supplement. This happens to be a great one https://amzn.to/40wmRGS.
9: Fish Oil
This one everyone should know because it’s been extremely prevalent over the past several years for its many health benefits. For our purposes here, it works as an anti-inflammatory and can repair nerve damage.
Research has shown that fish oil can slow the progression of neuropathy and can even reverse it in some cases. It also promotes neuron outgrowth which is just a fancy way of saying that the nerve grows. Let’s go with that..
Fish oil can be taken as a supplement or it can be found in salmon, sardines, mackerel, cod liver oil, herring, oysters, anchovies, or caviar.
People take it for all of it’s benefits such as skin health, cardiac health, and for our purposes again…nerve health…more specifically the health of the myelin sheaths which are the fatty coverings around our nerves that help impulses travel from one nerve to another.
The omega-3 fatty acids found in fish oil can also be found in walnuts, canola oil, chia seeds, flaxseeds, and soybeans.
Now again there are several ways to add this to your diet including eating fish as the most natural source however you can also supplement in vitamin form, some will buy concentrated fish oils which tend to be processed to have higher levels of EPA and DHA, but our bodies don’t absorb these types of oils as well as it does in it’s natural state (from eating herring, sardines etc)
If you’re not crazy about downing a few sardines every day, then supplementation is probably the way to go. I’ve used this particular brand https://amzn.to/3lawzhU for years now and love it because it’s easy to take and doesn’t “revisit later in the day”.
10: N-ACETYL-CISTEINE
Another antioxidant and amino acid that is used to treat nerve pain and reduce inflammation. But since it’s not naturally found in foods, it will need to be taken as a supplement as well. Here’s the one I take https://amzn.to/3JQUiy1
A: How would you describe the pain that you feel in your feet?
- Throbbing
- Burning
- Stabbing
- Other
Explanation: So, the first three responses are ways in which patients with peripheral neuropathy tend to describe the pain that they feel. These sensations are often felt in the toes first but may be felt in other locations of the foot as well.
B: Do you feel other sensations, such as tingling and numbness?
- Yes
- No
Explanation: If you answered yes, these are also common signs of potential peripheral neuropathy.
While pain tends to be the first sensations noticed from the condition, tingling and numbness can gradually become more prevalent as nerves are further damaged. A significant danger of peripheral neuropathy is loss of sensation reaching a point where you are unable to feel when your foot has been injured.
C: Are your feet extremely sensitivity to touch?
- Yes
- No
Explanation: I know I just mentioned numbness, but if you answer yes to this question, it is also a sign of potential nerve damage within your feet. These mixes of factors are what makes peripheral neuropathy a confusing condition to self-diagnose.
It takes a professional evaluation and review of history to narrow down the causes, order the appropriate testing, and make the right diagnosis.
D: Have you been diagnosed with diabetes or a condition that affects your circulation?
- Yes
- No
Explanation: Answering yes to this question means you have factors that may predispose you to peripheral neuropathy.
Diabetes and other conditions can affect your blood flow, and the feet are often the first to feel the effects. It already takes our circulatory systems significant effort to get much-needed oxygen and nutrients down to our feet.
So, anything that interferes with this can quickly begin to damage sensitive cells in that area, including nerve cells.
Other risk factors that can contribute to developing PN include: alcoholism, vitamin deficiencies, use of certain medications (usually associated with chemotherapy), certain types of arthritis, and trauma to a nerve from an accident, fall, or other injury.
It can also be simply from the natural aging process because as we age sometimes the way we walk changes and puts pressure on nerves in ways that can lead to inflammation and eventually neuropathy.
E: Are you the only one in your family you know of who suffers tingling, numbness or pain in their feet?
- Yes
- No
Explanation: If you answered no, that may be an indicator that peripheral neuropathy runs in your family.
Some individuals may be more genetically inclined to have peripheral neuropathy or are more likely to have an inherited disorder that makes developing peripheral neuropathy more likely.
In a nutshell, it may be beneficial to start looking into whether any family members have been diagnosed as well.
F: Are your symptoms worse at particular time of the day?
The vast majority of people with this condition notice that their symptoms tend to get worse at night.
According to the Clevland Clinic this is due to a few possible causes:
First-during the day we’re distracted from the pain because we’re moving around, at work etc. and may not be as aware of it as we are once we get home and finally sit down to relax.
Another possibility is at night our body temperature fluctuates and goes down a bit. Most people tend to sleep in a cooler room as well so the thought is that damaged nerves might interpret the temperature change as pain or tingling, which can heighten the sense of neuropathy.
So this is a catch 22 because adequate, restful sleep is very important for nerve health and regeneration but if the symptoms of PN are worse at night…well this is going to lead to anything but a great night’s sleep.
If you wake up in the middle of the night due to burning or tingling get up and walk around. This will get blood flowing back in the extremities and quiet down these symptoms.
Very important to have a stretching routine before bed and 1st thing in the morning. Doesn’t have to be super involved but again using a stretching strap or roller like this one https://amzn.to/3I52yJo will really help with this.
OK so based on your answers what do you think? If you’re concerned with what you’ve discovered, then I urge you to consult your doc or NP.
There are so many potential triggers for peripheral neuropathy that it feels like every time I turn around, I’m hearing of another.
In short, the simplest way to turn the PN tides is to report symptoms and schedule an exam with your healthcare practitioner. The quicker we are to employ remedies and treatments, the less likely it is to grow in severity.
