Though essential tremors are not fatal, they are extremely troublesome to people who suffer from it. If you are someone sailing in the same boat then, a lot of things you have to look after to control your symptoms.
Essential tremors can significantly drop down your lifestyle pattern. They can make your physically inactive in spite of the fact that you were always active in your life.
The most crucial thing to treat them is by having a healthy lifestyle. A proper diet plan for essential tremors is extremely important. A controlled healthy diet for essential tremors can do wonders.
The article is written after a lot of research. We have compiled a basic diet plan for essential tremors sufferers. Scroll down, to know more about it.
Diet Plan For Essential Tremors
The diet plan for essential tremors focuses on a balanced diet and avoiding anything in excess. If you suffer from essential tremors you have to make sure that you consume all the vital nutrients in the required amount to have a healthy functioning body.
Apart from following a diet plan also add natural supplements to your diet. These natural supplements will provide essential micronutrients that your body need to get rid of essential tremors.
Let’s go into detail about the food groups that you should include in your diet plan for essential tremors.
These are the basic nutrients required by our body for energy. In your body, the carbohydrate breakdown to digest and produce glucose.
What To Take?
Some of the healthy carbohydrate sources are multigrain bread, potatoes, brown rice, cereals, and any whole-grain food.
For the diet plan for essential tremors make sure not to eat too many biscuits, cakes, white flour as a part of carbohydrates.
2. Fruits And Green Vegetables
Both of them are a good source of fiber and many vital minerals and vitamins. They are the most natural way to provide your body with the required micro and macronutrients.
What To Take?
For the diet plan for essential tremors go for fruits like watermelon, papaya, oranges, apple, peaches, strawberries etc. Green vegetables that you can include are broccoli, cauliflower, spinach, kale, bitter gourd, brinjal etc.
Make sure you never overcook these food items as they tend to lose their nutrients with long heating time. Moreover, prefer going for organic varieties of fruit and vegetables for maximum benefit.
These are the basic building blocks for your body. They are required for growth, for muscles, and for repair of the body. Proteins are extremely crucial for the essential tremor sufferers as their muscles are weak.
What To Take?
For a non-veg diet plan egg, lean meat, egg, and chicken. For essential tremor vegan diet go for dairy products, nuts, pulses, and different varieties of sprouts and beans.
4. Fats And Sugar
Fats and sugar are required by your body in low amounts. Your body requires them to produce energy and for absorption of the key nutrients of the body.
For this, you can indulge in dates, mangoes, custard apple, sugarcane, nuts, etc. The key in the diet plan for essential tremors is to gain fats and sugar from the natural sources.
5. Vitamins And Minerals
Your body requires a wide variety of vitamins and minerals. A deficiency in any particular vitamin or mineral is not good as it impairs the body functioning.
If your body is a deficit in any particular vitamin or mineral, you can always opt for its supplements or take it from natural food sources.
What To Take?
For people with essential tremors Vitamins A, D, E and K, magnesium, potassium, zinc, and sodium are extremely important.
You can these wide varieties from milk, green leafy vegetables, and other citrus fruits.
Your 70% of body weight is water. Take as much as fluids as you can as they increase the metabolic rate and flush out the toxins from your body.
What To Take?
In your diet plan for essential tremors include fluids like water, vegetable and fruit juices, smoothies, and milk.
Alcohol is a strict no in the tremor free diet. Limit yourself to coffee, tea or other caffeine beverages. You should take one to two cups of caffeine beverages in a day.
In addition to it, don’t go for carbonated drinks as they are very high in sugar content.
They are essential for our body as they prevent oxidative stress in the body tissues. The oxidative stress damages the tissues and the DNA of the body leading to a variety of health issues.
Broadly speaking, oxidation can reduce the damage caused by oxidation of cells and can lead to diseases like Parkinson’s, Alzheimer’s, and cancer.
What To Take?
Almost all the fruits and vegetables have some or the other antioxidants in them. However, you can also rely on some super antioxidant herbs and spice like turmeric, cumin, rosemary, clove, cinnamon etc.
Include these things as the part of your daily diet for yielding maximum health benefits.
Additional Tips For Tremor-Free Diet
A tremor free diet is a mixture of a healthy diet and a good lifestyle. If your daily habits and lifestyle patterns are not up to the mark then your tremor free diet is incomplete.
Down below are a few useful tips to be included in the diet plant for essential tremors:
1. Maintain Your Weight
People who are underweight or overweight are affected considerably with essential tremors in many ways.
The essential tremor bound to increase weight as it makes your less active. the overweight strains up your joint and makes the condition worse.
However, studies suggest people with essential tremor tend to lose weight and find it hard it intake more calories to prevent weight loss.
The tremor free diet should focus on maintaining a healthy weight. If you are overweight cutdown your calories and if you are underweight consume healthy calories.
Few tips to maintain weight are as follows:
- Avoid any kind of fried and processed foods like desserts, cakes, ice creams, chips, aerated beverages, sweet and salty dips, and other packaged food items and drinks.
- Reduce the size of your meals. Instead of going for three big size meals opt for five small size meals in day. Include a short snack between each meal.
- If you are looking for healthy calories include butter, cream, peanut butter, multi-grain cookies, dark chocolate, and fruits like bananas, mango, chikoo, and custard apple.
- Go for freshly prepared juices and smoothies. it is beneficial for both underweight and overweight individuals as they tend to increase the metabolic rate of the body.
2. Prevent Constipation
People with essential tremors suffer from frequent constipation issues. The basic factor behind is the diet. If you are someone suffering from the same issues then carry out ways to abolish it.
For the same, increase fiber-rich food in your diet. Eats fruits, vegetables, pulses, whole-grain cereals, and lentils as they prevent constipation by increasing the metabolic rate of your body.
In addition to it, increase the fluid intake. Fluids allow the body to absorb the nutrients in a better way and also soften the bowel to make them easier to pass.
There is a misconception that you should pass your bowel daily. However, passing bowels three to four times a week is fine. So, don’t think you are constipated if you don’t pass bowel daily.
If your constipation is not relieved to alter your diet, carry out physical exercises for essential tremor, and consult a doctor if necessary.
3. Balance Of Nutrients
We have already mentioned above the essential nutrients of a tremor-free diet. For a balanced diet, you can include any one item from each of the above-mentioned food groups (nutrient) in a day. Make sure you include all the nutrients in their most natural form to keep yourself healthy.
Thus, a balanced diet contains a variety of food encompassing all the vital nutrients required by your body. The experts suggest the following dietary recommendation for the diet plan of essential tremors:
- Maintaining an energy intake of 30kCal per kilogram of body weight. For example, if you are 60kgs then your daily calorie intake should be 1800kCal.
- The ratio of carbohydrate to protein should be 5:2.
- 3-4 liters of water daily. You should drink 1 liter of water for every 20kgs of body weight. Fr example if your body weight is 60kg then, you should have a minimum of 3 litres of water daily.
4. Prepare Your Meals
Preparing your meals is always good. Plan your meal, shop in advances, and if possible prepare your meals for a week. This way you will avoid any unhealthy outside food.
We tend to opt for outside or packaged food when we don’t have an option to eat or we are too tired to cook. Meal preparation or pre-prepared meals solve this problem in a minute.
If you know what to cook and you have all the ingredients for the same than half the battle of cooking is already solved. If your works do not permit you to cook daily, you can pre-cook your meals and eat it anytime you wish too.
5. Special Aids
In the market, now there are many special aids available for people with essential tremors. Down below are few suggested special aids that can help you eat even when your hands shake a lot while eating.
- Use heavy cutlery with thick handles because they don’t fall from your hand easily.
- When consuming fluids, opt for heavy bottom mugs. Always half fill your mug to avoid spillage. Moreover, you can also go for straws to drink fluids.
- Don’t go for very hot meals as you might burn your tongue or lip. For safety opt for insulated cups.
- Keep your elbows on the table firmly when eating your food. Make sure you sit and eat on a large table. Avoid having your meals on your bed.
- Opt for angles high rims plates to avoid spillage.
- Go for servewear items that have a special rubber grip to hold it.
6. Measures When Eating
Be comfortable while eating. Wear a bib if you drop your food on your clothes.
Keep your meal size moderate so as not to get bored while eating. Open your mouth fully to take a bite and chew it well for better digestion. For the same, you can for semi-solid food items as they are easy to chew and gulp down.
Foods To Avoid In A Tremor-Free Diet
- Avoid packaged foods like chips, biscuits, juices etc.
- Limit your caffeine intake. Cut down your coffee, tea, or other caffeine beverages. Keep your coffee intake two maximum of two numbers.
- Avoid sugary delights like cakes, pastries, muffin, and chocolates.
The diet plan for essential tremors is not entirely different from a normal healthy diet plan. The diet is almost the same including the essential nutrients required by your body.
Along with diet try these effective home remedies to get rid of essential tremors.
The only thing is to include all the major food groups in your daily diet. There are options for essential tremor vegan diet and tremor non-veg diet above. Choose whichever suits your need and reduce the symptoms of essential tremors.