Dietary Recommendations for Spine Health

QI Spine Clinic, 10 months ago

Ever heard the saying “What You Eat is What You Become”? Well, it holds a lot of credibility, and for all good reasons. Similarly, spine health is directly proportional to what you eat and the nutritional value it holds. Maintaining good spine health is of utmost importance as it constitutes one of the largest parts of our body. It provides the necessary support for standing upright and facilitates essential movements like bending, twisting, walking, and resting. Additionally, the discs in the spine act as a cushion, absorbing shocks from activities such as jumping or performing a backflip (if applicable).

Food also dictates the microbiome or the environment within the gut that functions by absorbing vitamins, nutrients, and minerals needed for your day-to-day activities. Now that we have established how food and nutrition plays a crucial role in our life, let’s check out some dietary recommendations and foods for a strong spine.

Foods for Strong Spine

Vegetables

Probably the most obvious, you need to consume vegetables as they are, in general, good for the human body. They bring out a tonne of nutritional values including fiber, vitamin C, potassium, etc, that the body requires in abundance. Leafy veggies such as spinach, broccoli, and kale can help against inflammation in the case of back pain.

Dairy Products

Adequate Calcium intake is linked to better bone health and one of the great sources of calcium are dairy products. It includes milk, yogurt, and cheese, among others. The skeletal structure of the body helps in every move and since it is made up of bones, you need calcium among other minerals to keep it healthy.

Fruits

Just as veggies are good for the human body, fruits have their positioning too. When it comes to spine health, you should go for darker and highly-pigmented types of fruits such as Avocado to give your body all the nutrients it requires. For instance, blueberries, strawberries, and blackberries are excellent sources of Vitamin C required to prevent tissue damage and get rid of toxins.

The antioxidants in fruits help combat free radicals and inflammation both of which can flare inflammation in the body. Potassium in fruits preserves acid-base balance in the body. It is because an acidic environment can leach calcium off bones leading to conditions such as osteoporosis.

Salmon

Omega-3 fatty acids in Salmon can prevent inflammation in the body which is linked to increased breakdown and bones and decreased bone formation. It is rich in Vitamin D, a much-needed nutrient required for bone mineralization and calcium absorption. It helps regulate the levels of calcium and phosphorus in the body. Salmon is a good source of protein as well which as said, is a building block in the body essentially required for tissue repair and formation.

Herbs and Spices

India is a land of spices and it’s not just for the taste but they have medicinal and nutritional benefits as well. For instance, turmeric contains curcumin, an anti-inflammatory agent that reduces this chronic condition often caused due to arthritis and degenerative disc disease. Cinnamon and garlic have similar anti-inflammatory properties as well. The antioxidants in rosemary and cinnamon help alleviate free radicals and other ill-effects caused due to oxidative stress.

Nutrients for Spinal Health

You might have heard about calcium and how it tends to make your bone stronger. Well, it is true, and a prominent mineral is needed for better bone health. You need an adequate amount of calcium to prevent the development of bone-related issues such as osteoporosis which is characterized by weak and brittle bones. Tofu, almonds, oranges, salmon, sardines, kale, bok choy, cheese, milk, etc, are some products where you will get calcium.

It is crucial for collagen formation that keeps bones, skin, tendons, and muscles working properly. It is also an antioxidant giving you adequate defense against free radicals. Further, it aids in healing injured muscles, ligaments, tendons, and intervertebral discs as well.

It is akin to a director as it helps calcium reach places where it is required to keep the body functioning well. You will get Vitamin K2 in broccoli, egg yolks, meats, spinach, etc.

It observes simply too many tasks in the body. For instance, it is a component of myoglobin and haemoglobin where both are responsible for carrying oxygen throughout the body. It is also required for the protection of collagen and helps convert Vitamin D into its active form.

You cannot overlook proteins as a part of a balanced diet. It is a building block of the body required to repair, heal, and maintain cartilage, bones, soft tissues, etc.

It is another most-needed mineral that helps in more than 300 biochemical reactions in the human body. Magnesium deficiency can cause tremors, muscle cramps, twitches, etc. Higher intake reduces the risk of developing osteoporosis and bone fracture among others.

A much-needed Spine-Supporting Diet

It is crucial to get a balanced diet as a priority. It is because even with apt exercises and stretches, your body still needs all groups of vitamins and minerals to take the bone, muscles, and other components alive and kicking. Calcium is an important component in bone health and since your spine is made up of bony structures, you need calcium too.

A balanced diet provides all the nutrients you need without putting extra weight on the joints such as in the case of overweight and obese people. Weight watching is essential since your body is made to withstand a certain weight and stretching it beyond opens the floodgates for numerous muscular, skeletal, and other ailments such as heart issues, osteoporosis, joint issues, etc, and that would require proper treatment to get rid of it.

In conclusion, it’s important to keep in mind the power of nutrition in transforming both your spine and overall health. By incorporating healthy eating habits, you can maintain a strong and resilient spine. If you’re seeking expert guidance on spine health, reach out to QI Spine at 086558 85566 for a free consultation with our spine experts. Take charge of your spine health today and embark on a journey to a healthier and pain-free life.