Healthy Back Diet – 18 pointers

When people think about ways to manage back pain, nutrition is not the first thing that comes to mind. But what you eat impacts your back health. In this week’s newsletter, we present 18 pointers on the Diet which is required for Health Back for reference purposes.

  1. Nourishing your body with  foods that reduce inflammation can make your back feel better
  2. Foods high in saturated fats, trans fats, simple sugars and white flour trigger inflammation
  3. Inflammation triggered through a complex series of biochemical and hormonal processes
  4. Unchecked inflammation runs rampant through your body, causing all kinds of problems — including arthritis (an inflammation of your joints) and, believe it or not, low back pain.
  5. Cut back significantly on Red meat, Highly processed foods, White bread, white pasta, white rice, Whole-fat dairy, Sugary drinks and snacks, Fried foods
  6. Increase intake of anti-inflammatory foods
  7. Eat antioxidant-rich foods, lean protein, whole grains and heart-healthy fat
  8. Centre diet around vegetables, whole grains, olive oil, beans, nuts, legumes, seeds, fruits, herbs and spices.
  9. Aim for two to three three-ounce servings of omega-3-rich fish a week. Tuna and salmon are good sources.
  10. Limit meats and sweets to once per week.
  11. Drink red wine (one four-ounce glass a day or every other day) it’s rich in heart-healthy antioxidants.
  12. Banking enough calcium early in life helps prevent osteoporosis-Excessive weakness and brittleness of bones
  13. Women require should get 1,200 to 1,500 mg of calcium a day, Men need 800 to 1,000 mg
  14. Calcium-fortified foods, include fat-free milk and dairy, calcium-fortified orange juice, whole-grain breads and soy milk
  15. Only 600 mg of calcium can be absorbed at one time. Vitamin D helps in calcium absorption
  16. Proper hydration is key for every single process our body performs — from digesting food to fighting off disease
  17. The bones of your spine have cushions, or discs, between them. These discs are partly made up of a jelly-like substance, which is 90 percent water.
  18. Downing glass after glass of water can’t stave off all disc problems but can make sure the body has a steady stream of fluid coming in may help keep that cushioning intact.

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