Are There Any Nutritional Changes I Should Make in the Winter to Help Manage Neuropathy?

By now, most of us know the drill when it comes to managing neuropathy: stay active, keep stress in check, and yes—pay attention to what you eat. But as winter sets in, those icy days can sneak in some extra challenges for our nerves. The cold weather, shorter days, and post-holiday treats can sometimes throw us off track.

Now I know we recently talked about fibromyalgia food dos and don'ts, but what about neuropathy? Are there nutritional changes you should make in winter to help manage the increased discomfort that often comes with the colder months?

Is There a Big Difference in Nutrition for Neuropathy vs. Fibromyalgia? 🤔

First off, if you read last week's blog about fibromyalgia food do's and don'ts, you might be wondering if the same foods apply to neuropathy.

While both neuropathy and fibromyalgia share some similarities, especially in terms of nerve health, they can require slightly different dietary approaches.

Neuropathy focuses more on reducing inflammation and maintaining nerve function, while fibromyalgia tends to emphasize alleviating widespread pain and promoting overall well-being.

That said, both conditions can benefit from a foundation of anti-inflammatory, nerve-supporting foods. However, the balance of these nutrients might shift slightly depending on your primary focus—whether it’s managing nerve health or widespread discomfort.

1. Fuel Up with B Vitamins for Nerve Health 🥬

After incorporating more B12-rich foods into my meals—like eggs and leafy greens—there was a noticeable difference in how my nerves felt.

B vitamins help protect the myelin sheath (that little coat around your nerves), which can get damaged in neuropathy, making nerve signals a bit jumbled. Winter’s comfort foods often lack these key nutrients, so you’ll want to be intentional about getting them.

My B Vitamin Favorites:

Eggs 🥚 – A staple in my kitchen, especially when I’m making a spinach and egg scramble for breakfast.
Spinach 🥬 – Packed with not only B vitamins but also iron, helping with circulation.
Fortified Cereals – On lazy mornings, a bowl of fortified cereal can do the trick.

If you’ve been managing neuropathy for a while, you might already be on a B12 supplement—keep it up! And if you’re not, it might be worth asking your doctor about it.

2. Reduce Inflammation with Omega-3s 🐟

Winter always seems to amp up inflammation for me. I’ve learned that omega-3 fatty acids are my best friends when it comes to managing neuropathy-related inflammation. There’s nothing quite like a warm bowl of salmon and quinoa for dinner to keep those nerve signals smooth and steady.

Omega-3 Power Foods:

Salmon 🐟 – My go-to for omega-3s. I often bake salmon with lemon and a sprinkle of herbs for a simple yet satisfying meal.
Chia Seeds – I add them to my oatmeal or smoothies for an extra boost of omega-3s.

3. Warm Up with Magnesium-Rich Foods 🥑

Winter can bring more than cold toes—it can also mean muscle cramps, which are common companions to neuropathy. It's something I tend to experience along with increased inflammation.

That’s where magnesium-rich foods come in. My favorite? A comforting bowl of roasted sweet potatoes with a drizzle of olive oil and a sprinkle of sea salt. Simple, effective, and soothing.

Magnesium-Loaded Foods:

Sweet Potatoes 🍠 – A winter staple for me, whether baked or mashed.
Avocados 🥑 – They’re my go-to snack or addition to salads to help with nerve relaxation.
Almonds – A crunchy snack that keeps my magnesium levels in check.

4. Vitamin D: The Sunshine Substitute ☀️

Winter brings shorter days, and with that, the struggle to get enough vitamin D. And many of us (myself included) end up low on vitamin D, which plays a role in nerve function and mood regulation.

I’ve noticed a stark difference in my nerve health when I’m deficient, which is why I’ve been more mindful of incorporating vitamin D-rich foods into my diet.

Vitamin D Favorites:

Mushrooms – I love roasted mushrooms drizzled with olive oil and a touch of balsamic vinegar.
Fortified Milk 🥛 – A splash of fortified almond milk in my morning coffee helps boost my levels.
Fatty Fish – Whether it’s salmon or sardines, adding fish a few times a week works wonders.

5. Staying Hydrated for Nerve Health 💧

Dehydration can sneak up on you, even when the weather is cold. I’ve learned that keeping my water intake consistent helps maintain nerve function and reduce overall discomfort. Herbal teas have become my winter favorite—especially chamomile and peppermint—offering both warmth and hydration.

Hydration Tip:

I keep a warm thermos of herbal tea with me throughout the day. It not only keeps me hydrated but also feels like a little self-care ritual during cold months.

6. Cut Back on the Sugar 🧁

I know, those leftover holiday cookies are hard to resist. But high sugar intake can spike inflammation, making neuropathy symptoms worse. Over the years, I’ve swapped sugary snacks for naturally sweet alternatives like dark chocolate and cinnamon-spiced apples.

Sugar-Free Swaps:

Dark Chocolate 🍫 – My go-to for satisfying a sweet tooth while keeping inflammation at bay.
Cinnamon Apples 🍎 – A warming treat that helps manage nerve pain without spiking sugar levels.

My Winter Neuropathy Routine 🗓️

When the temperatures drop, I make sure my meals focus on anti-inflammatory ingredients and nerve-supporting nutrients. One of my favorites is a warm lentil and spinach soup packed with veggies and a sprinkle of turmeric (another inflammation-fighter!). Pair it with a side of whole-grain bread, and you’ve got a cozy, nerve-friendly meal.

Wrapping It Up 🎁

Winter might not be your nerves’ favorite season, but it doesn’t have to be the toughest either. By focusing on a nutrient-rich diet, you can give your nerves the extra care they need to handle the cold.

Have any winter nutrition tips or favorite nerve-friendly recipes? Share them below—I’d love to hear from you!

Mark