Did You Know You Can Reduce Back Pain Through Your Diet?
If you have to sit for long hours at work then you might suffer from some back pains. It is well-known that your posture affects your back and its health, However, did you know that your pains can be caused by inflammation? Well, it is definitely possible, and if that is the case – your nutrition plays a big part in that. When you have an inflammation, you should do something about it immediately or else you risk suffering from several other issues, including back pain. There are certain foods that have been found to reduce inflammation. It goes without saying that if you experience backaches and you consume more of these foods, then you’re likely to see improvements in your condition. In many cases, to handle your back pain, you need to create an anti-inflammatory diet.
Eating vegetables is a sure way of combating inflammation and hence back pain. As a matter of fact, it can help you avoid inflammation all together. Veggies like chia seeds and flax are highly reliable anti-inflammatory foods. For best results, these should be consumed with other foods that are high in omega-3 like mackerel, tuna, salmon, herring, black-cod, trout, etc. Also, according to a Brookline nutritionist, Dana Greene, we should invest in deep colored veggies and fruits. Carrots are a good example of such foods. Beets, cherries, sweet potatoes, berries, pomegranate, grapes, and watermelon are also good examples of foods that help fight inflammation.
If you want to try out herbs or spices, you can invest in ginger, cinnamon, garlic, rosemary, basil, curcumin, onions, and turmeric. There are also healthy teas that can help fight inflammation and reduce back pain such as oolong, white and green tea.
AIt is also said that green colored fruits, green tea, and olive oils help to reduce cartilage inflammation in the spinal column, thereby controlling stiffness and back pain. The greener the veggies that you consume, the more likely the possibility of getting a meal packed with anti-inflammatory properties.
Calcium and Vitamin D
Studies show that Vitamin D and calcium can help fight the advent of back pain. If you are suffering from it you need to ensure that there is enough calcium and vitamin D in our meals. These help the body in building strong bones and maintaining energy even as we age. It is common knowledge that it becomes difficult to maintain bone mass as age wears on, and this leads to having weakened bones and being vulnerable to conditions like back pain. Sources of calcium include milk, cheese, yogurt, and some vegetables. There are also a few calcium supplements out there which you can explore. According to a report from IOM (Institute of Medicine), the body shouldn’t get more than 2,000mg of calcium daily. Another report from the World Health Organization places the recommended daily allowance of calcium to be 500mg.
As for vitamin D, the easiest way to get it is getting some sunshine. When sunlight reaches your skin, your body starts producing the vitamin, which in turn helps your body absorb calcium more efficiently.
Foods to Avoid if You Have Back Pain
Most people do not consume veggies like tomatoes, peppers, white potatoes, and eggplants for different reasons. While there is no research that supports the idea that these nightshade veggies contribute to inflammation, it is best to steer clear of these foods for a couple of weeks if you think they make your back pains worse. However, your best bet is to have a sincere conversation about your diet with your doctor or a licensed dietician.
Inflammation can become worse if you eat saturated fats, or processed and fast foods such as white bread, fried foods, rice, pasta, and the likes; foods packed with preservatives or hydrogenated oils, pastries, crackers, and chips. Your best option is to consume mono-saturated and poly-saturated oils (olive oil or canola). Caffeine and alcohol are also bad choices to consume when suffering from inflammation.
Back pains can make you uncomfortable and even interrupt your daily activities. If your pain is the result of inflammation, it is important to know the kind of foods to avoid and the ones you should eat more, in order to get back to your healthy self.
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