Author: Marisol Mendez
What does spinal health have in common with a house? A house may have fancy windows, the most expensive siding, and a high-tech roof. But if the “bones” of the house — or its basic underlying framework — are not strong, it won’t last long.
Eventually, the house starts to deteriorate. The roof sags, the walls lean, and the windows stick. Before you know it, you’ll be calling in contractors to remedy the situation. If you don’t, there’ll be a steady — and expensive — decline.
Your body is similar. You can decorate the outside all you want — but a fancy new outfit won’t add up to much if your inner scaffolding — your skeleton — isn’t up to par.
And your beautiful spine is at the center of it all keeping your inner framework strong and steady.
Most people know regular stretching and movement are good for maintaining a healthy spine. Physical therapy —such as massage therapy—can also positively affect your spinal health. Studies show that regular massage therapy can reduce back pain and sleep disturbances…bonus!1
Our team at New Jersey Institute for Pain Relief offers physical therapy — including therapeutic massage — as well as chiropractic therapy for any back pain you may be experiencing. Our priority is supporting your health by getting to the root cause of your pain, then providing a holistic plan to help you become pain free. Contact us to learn how we can support you on your health journey.
But did you know that what you’re eating — or not eating — has just as much of an impact on your spinal health?
Read on to discover how nutrition affects your spine and what to eat for optimal spinal health.
Why is it important to maintain a healthy spine?
Your spine is like the MVP — most valuable player — of your skeletal system. It’s not that other parts of the system aren’t important. Of course they are! It’s just that the spine supports all those other parts in everything you do. Picking up your grandbaby? Reaching for your favorite box of cereal on the top shelf? Your spine supports you in all these everyday movements.
But did you know that 50–80% of people will experience spinal problems at some point in their lives?2
The health of your spine can make a real difference in your quality of life. When all is well you don’t even notice how much your spine is involved in everything you do. But once you start having back problems you’ll notice immediately how crucial your spine is to your physical health.
Your spine gives you support, protection, control, and coordination. With a strong spine, you’ll have a greater range of mobility. You’ll be able to do the things you want to do — from getting in and out of bed without pain to crushing it on the pickleball court.
Many factors can cause poor spinal health. Insufficient exercise, poor sleeping habits, bad posture, degenerative diseases, psychological stress, and over-exercising are just a few.
Eating habits are a little known factor that can affect spinal health.
How does nutrition affect the spine?
Many associate spinal health with weight-bearing exercises and regular stretching. And of course, those are important. But this strategy will only get you so far.
Equally important is how you nourish your body. The thing is, you can’t exercise your way out of a bad diet!
As the saying goes — you are what you eat…quite literally! The cells that make up your spine receive information from the food you eat. What kind of information are you giving them? A proper diet nourishes your muscles, discs, bones, and other structures of the spine. So, what exactly should you be eating for a healthy back? Read on to find out.
Which nutrients are important for a healthy spine?
Calcium & Vitamin D
The first nutrient is actually two nutrients since they work together. This dynamic duo is essential for a healthy spine. In younger people, calcium acts as the building block that increases bone mass and strength. In older folks, it has more of a “maintenance role” — continually replacing calcium that is lost due to aging.
But guess what? All that calcium doesn’t do you any good if you’re not getting enough vitamin D. Vitamin D helps your body absorb the calcium you get from food. In addition, it promotes healthy immune system function.
Foods rich in Calcium:
Yogurt
Milk
Dark, leafy greens
Foods rich in Vitamin D:
Salmon
Mushrooms
Egg yolks
Almonds
Magnesium
Magnesium isn’t known as “The Original Chill Pill” and “Nature’s Valium” for nothing. Like calcium, it helps with bone strength and density. But in addition to that, it helps relax muscles and maintain nerve health. This muscle relaxation can lead to fewer painful muscle spasms that could negatively affect your spine.
This superstar mineral doesn’t stop there. Magnesium supplementation has been shown to improve sleep quality and duration.3 If you’re not getting enough quality sleep, you’re depriving your body — and spine — of crucial time to repair and regenerate. As they say, sleep is the “elixir of health.” Magnesium can help you catch those all-important zzz’s.
Foods rich in Magnesium:
Avocados
Nuts
Beans
Seeds
Dark chocolate
Vitamin C
Vitamin C is commonly known for supporting the immune system. But there is so much more to this essential nutrient than that!
Vitamin C is needed to grow and repair tissues in all parts of the body. As well as supporting the immune system, Vitamin C assists with collagen development. Collagen is a protein that we make naturally. It’s like the glue that holds a lot of our bodies’ connective tissues together. The word is actually derived from the Greek word for glue. We need collagen to grow healthy bones, joints, tendons, and skin.
But how does this relate specifically to spinal health? The discs between your vertebrae — intervertebral discs — act like cushions between the vertebrae. Without optimal collagen levels, these discs begin to degenerate — which can lead to back pain. One study has shown an association between low vitamin C levels and spinal pain.4
Foods rich in Vitamin C:
Citrus fruits
Broccoli
Kiwi
Bell pepper
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that your body needs but can’t produce on its own. You need to get these essential fats from your diet.
Omega-3’s benefit your body in multiple ways, such as reducing depression and anxiety, supporting eye and heart health, and prenatal brain development.
But it’s their anti-inflammatory properties that make them shine for spinal health.
Supplementation with omega-3’s has been shown to reduce systemic inflammation and reduce the progression of intervertebral disc degeneration.5 This is a common cause of lower back pain. Furthermore, it’s known to improve blood flow and circulation. This can support the healing process and reduce pain in the affected area — such as your back.
A well-known source of omega-3’s is fish. But if fish is too…fishy for you, don’t worry! There are plenty of other sources for this essential nutrient.
Foods rich in Omega-3’s:
Fatty fish – salmon, sardines, etc.
Walnuts
Eggs
Flaxseeds
Chia seeds
Beans
Edamame (soy beans)
Protein
With all the focus on vitamins and minerals, protein is sometimes overlooked as an important component of bone. Besides playing an important role in the functions of the immune system and digestion, proteins are the building blocks for your body’s structure.
You probably know that you need to eat adequate protein if you’re trying to build muscle through weight lifting. You won’t reach your goals without consuming enough protein. But whether you’re trying to build huge muscles or not, you still need to get enough protein.
Protein plays a vital role in maintaining muscular and bone strength and tissue healing — all of which are important for a healthy spine. It helps build and maintain the connective tissues that support your spine as well as prevent bone loss as you age. So don’t neglect your protein! The following is a list of protein sources.
Foods rich in protein:
Beans
Tofu
Lentils
Lean meat & chicken
Eggs
Dairy products such as milk and yogurt
Spinal health starts with a holistic approach
As with most things in life, it’s important to take a multi-faceted or holistic approach to achieve the health outcomes you want. After all, a proper symphony isn’t merely the violins nor the horns, or even the score. It is the sum of these components that gets us to the whole — the glorious symphony!
Similarly, proper exercise and stretching, combined with a top-notch diet, help you reach optimal spinal health.
Lucky you! You are now ready to make informed dietary choices to promote a healthy spine.
If you’re seeking top-notch chiropractic care in New Jersey for your neck, back, and spine — with a holistic approach — you’ve found the right place!
Learn more about how we can help you conquer your neck and spine issues with our advanced technology and comprehensive care — including physical therapy and chiropractic therapy — right here at NJ Institute for Pain Relief.
References
1). Field, T., Hernandez-Reif, M., Diego, M., Fraser, M. (2007). Lower back pain and sleep disturbance are reduced following massage therapy. Journal of Bodywork and Movement Therapies, 11 (2), 141-145.
2). Rubin, D. I. (2007). Epidemiological and risk factors for spine pain. Neurologic Clinics, 25 (2), 353-371.
3). Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M., Hedayati, M., Rashidkhani, B. (2012).The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17 (12), 1161-1169.
5). NaPier, Z., Kanim, L., Arabi, Y., Salehi, K., Sears, B., Perry, M. (2019). Omega-3 fatty acid supplementation reduces intervertebral disc degeneration. Med Sci Monit, 25:9531–9537.
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