Spine Diet

Spine Diet

Introduction

"You are what you eat." People have it for years, but how true is it? When thinking about nutrition, the spine may not be something that comes to mind right away, but it should be. Your spine diet nutrition has a tremendous impact on the health of our back. Healthy spine diet nutrition also can help control pain and prevent disability in many different spinal conditions.

This brief article will help you become more aware of

  • what spine diet nutrition is
  • how spine diet nutrition and what you eat affects your spine
  • how your spine diet nutrition affects pain, inflammation, and injury
  • how to use your spine diet nutrition to prepare for and recover from spinal surgery

How and what you eat and don't eat (your spine diet nutrition) and how you exercise (or don't) increase or decrease your risk of having problems with your joints, bones, muscles and other connective tissues. You can learn how to use good principles of spine diet nutrition to help you heal if you've been injured. You can learn how to make simple, no-fuss changes in your spine diet nutrition and your lifestyle.

 
Change doesn't have to be painful. It can be helpful and something to look forward to, especially if you have a painful spinal condition. This guide will teach you how to know if you've allowed enough time for the spine diet nutrition changes to be effective and you'll learn to recognize if it's time to look for other solutions to your problem.

Spine Diet Nutrition: What is it?

Nutrients are the chemical elements found in your spine diet nutrition: in other words, they're in the food you eat. They provide your body with what it needs to do everything from breathing to running a marathon if that's what it's expected to do. Some nutrients in your spine diet nutrition, like proteins, fats and carbohydrates provide energy. Other substances like vitamins, minerals, electrolytes, and water are needed for basic metabolism.

All of the chemical changes that happen in our body as a result of what we take in on diet is our spine diet nutrition. "Good spine diet nutrition" means that what we take in adds to our health. Once digested, the food has an essential function in our body.

Metabolism: What is it? How does it affect our spine diet nutrition?

Metabolism is the work of the body. It is all of the chemical and physical processes and changes that are constantly taking place in your body. Creating energy is part of metabolism. All the chemical changes and work that occurs in your blood and other bodily fluids, in your connective tissue and in your bones and organs are also part of metabolism.

Metabolism is the work of changing the chemical energy found in the nutrients in your spine diet nutrition into heat (mechanical energy) in your cells.

Two basic processes are involved in metabolism: 

  • building up (anabolism)
  • breaking down (catabolism)

The body changes nutrients (chemicals) from your spine diet nutrition into complex substances like bone, blood and connective tissue through anabolism. The body breaks down complex substances into simple pieces through catabolism.

When you eat an apple, for example, a catabolic process is in play: The apple is chewed, swallowed and broken down into vitamins, minerals, fiber, and water. Catabolism usually ends with substances being passed out of the body. When catabolism and anabolism are in balance, as a result of good spine diet nutrition, the body is healthy.

Your body is good at knowing what food is useful and what to get rid of, but cellular energy is needed to get rid of damaging substances and also to sort out the good things in your spine diet nutrition from the bad.

Nutraceuticals and Spine Diet Nutrition

If your joints are inflamed, you have pain or body aches, or if you weigh more than you should, your spine diet nutrition may not supply you with the nutrition you need. That's why nutraceuticals are so important as a part of spine diet nutrition.

Dr. Stephen DeFelice coined the word "nutraceutical" in 1989. The word combines the words "nutrition" and "pharmaceutical." This may help you to understand that nutraceuticals are dietary supplements, known sometimes as functional foods. They are taken by many people to help offset unhealthy spine diet nutrition or a diet that is lacking in adequate nutrition.  

Spine Diet Nutrition: The Right Balance

We face problems with our spine diet nutrition our grandparents would be shocked to learn about. There are chemicals added to our water and our food. The foods we eat are simply not as nutrient-dense as we need them to be for our spine diet nutrition. In order for our bodies to remain healthy, we need our spine diet nutrition to be a proper balance of protein, fat, high fiber and starch.

We need to remember that nutrients work together. When our spine diet nutrition is not in perfect balance, nutraceuticals can help. They can also help when everything included in your spine diet nutrition is not organic. Supplemental minerals, vitamins, fatty acids and amino acids are a way ensure all the needs of your body are met. This is true for growth and tissue repair following injury and also true for the work of metabolism that's required to remain well, be strong and feel good.

Fats which are healthy are necessary to spine diet nutrition. They are essential to the growth and repair of bones, body fluids and normal connective tissue. Good spine diet nutrition includes: 

  • fats found in seeds
  • nuts
  • deep ocean fish like sardines and salmon
  • olive oil.

The carbohydrates and fiber found in fresh produce and whole grains help your body thrive and are vital to spine health nutrition. 

The best protein for spine diet nutrition is found in organically raised poultry and beef and in wild ocean fish. If you can't get organically raised meat, limit your exposure to chemical residue by removing all the visible fat from meat prior to cooking.

Building Bone with Good Nutrition

Joints are dependent on proper spine diet nutrition for maintenance, repair, and protection. Bone is made up of minerals such as boron, calcium, magnesium, and phosphorus, in addition to collagen and water. The repair and maintenance of connective tissue and bones require the right amounts of spine diet nutrition and vital nutrients working together.

Vitamin D is necessary to regulate and maintain the health of the teeth and bones and also has a vital role in regulating cell growth and immune function. It is needed to absorb calcium from the intestinal system and also prevents bone loss. Vitamin D helps in the rebuilding of new bone tissue. It helps to strengthen collagen, which is a major component of connective tissue and bone. Vitamin D also assists in neuromuscular function.

  • Cod liver oil and some types of fish (tuna, mackerel, sardines, and salmon) contain Vitamin D, but other than these foods, it is not naturally present in food. Only foods specifically fortified with vitamin D have significant amounts of the vitamin. So how can you get enough vitamin D in your spine diet nutrition?
  • Sunlight produces vitamin D in your skin, but as you grow older, your ability to produce the vitamin from your skin decreases. A very low-fat diet also makes it harder to absorb vitamin D from your food. Lack of sunshine, getting older and limited consumption of fortified foods may mean you need to talk to your doctor about a nutritional Vitamin D supplement. Supplementation may be based on a simple blood test.

If you do not rebuild bone as quickly as you lose it, nutritional deficiencies can complicate the problem. Caffeine causes an increased loss of calcium in the urine. Cola drinks containing high levels of phosphorus also interfere with calcium metabolism. These should be limited to your spine diet nutrition plan.

Some people are more at risk for nutritional deficiencies than others. If you don't get out in the sun much or if you work inside you may be at risk. You are also at risk if you are sedentary and drink a lot of cola or caffeine, or if you are elderly. If your digestion is impaired, or if you are on a fat-restricted diet you may be at risk for nutritional deficiencies. You may need supplementation with minerals, amino acids, and vitamins.

Specific factors that will increase your chance of increased inflammation and pain include:

  • Inadequate intake of omega 3 fatty acids from ocean fish
  • Inadequate intake of vitamin D from the sun or from fortified foods (milk, orange juice, cereals)
  • Inadequate intake of vegetables and fruits
  • Inadequate intake of magnesium and potassium
  • Inadequate intake of high-quality fat
  • Inadequate intake of protein
  • older age, use of sunscreen, obesity, kidney disease, liver disease, dark skin, milk intolerant: All risk factors for vitamin D deficiency
  • Excessive intake of sweets and starches, causing weight gain and overproduction of insulin
  • Excessive free radical ions due to rancid and hydrogenated fats, processed foods and food additives

Useful Tips

There are some simple changes you can make to improve your spine diet nutrition health. You should notice improvement within two weeks by following these basic suggestions:

  • Spine diet nutrition tip: Hydrate with at least eight large glasses of water or tea (herbal) daily. Avoid any beverages with preservatives or artificial coloring. This includes carbonated beverages 
  • Spine diet nutrition tip: Eliminate all simple sugars and white flour. Avoid all starchy foods and sweets. Eat only whole grains 
  • Spine diet nutrition tip: Avoid processed foods and any foods with added preservatives or colorings
  • Spine diet nutrition tip: Supplement with a high-quality multivitamin and mineral with each meal
  • Spine diet nutrition tip: Fish oil. If you have arthritis or any other inflammatory disease, take omega-3 fatty acids every day. Most people need one to three grams daily
  • Spine diet nutrition tip: Add vitamin D3 to your daily routine; 800 IU to 1000 IU every day. If you have any form of bowel disease you may need more.

If you are overweight, changes in your spine diet nutrition can help. Ask your health provider for suggestions, especially if you have abdominal fat. Most people can reduce their amount of abdominal fat by:

  • Spine diet nutrition tip: eating steamed, raw or fresh vegetables daily
  • Spine diet nutrition tip: eating two or three pieces of fresh fruit daily
  • Spine diet nutrition tip: eating fish five to seven times weekly
  • Spine diet nutrition tip: eating three to six ounces of clean, lean poultry, beef, game or lamb daily. Eggs are also an excellent source of protein.
  • Spine diet nutrition tip: use olive oil for cooking or add to a salad daily
  • Spine diet nutrition tip: eat fresh nuts and seeds, including almonds, walnuts, and pumpkin seeds. These provide high quality, healthy fats

If you are not in the habit of regular exercise, it may be worth your time and money to visit with a professional who can show you how to protect your joints and strengthen your muscles. Not all exercises may be appropriate for you, depending on your spine condition. A skilled professional can help you develop a personal program that will safely fit your needs.

Adequate circulation is necessary to heal and repair following surgery, injury to a bone or connective tissues such as ligaments or cartilage. Blood vessels bring to the bones and connective tissues the raw materials they need to maintain function and strength, and they also carry away waste products that are produced by injuries and by normal wear and tear. If a diet is too high in sweets and starch and too low in healthy fats and protein, the blood vessels with becoming blocked or constricted. This limits the amount of blood flow to the areas that are damaged or are healing.

All the cells of the body need good spine diet nutrition, especially those in areas that are in need of repair. The chemistry of tissue healing requires extra spine diet nutrition. Herbs, vegetables, and fruits provide anti-oxidants that help decrease inflammation and promote healing. This type of anti-oxidant plant is called a flavonoid. Flavonoids are plants that can help to heal by weaving collagen fibers into tightly knitted connective tissue.

Spine diet nutrition and supplement choices for spine conditions

It's not easy to know what to eat or not eat to help a spine or back-related problem. It can be confusing to look at all the different dietary supplements. Different medical conditions have different nutritional needs. The form of the supplement is available it is also important. For example, nutrients which are powdered in a liquid or capsule are more likely to be absorbed, even though tablets are often less costly. Consider that if a supplement is not absorbed, you have wasted your money.

An example of a spine-related condition that is linked to nutrition is osteoporosis. Almost all patients with osteoporosis will be told by their doctor to take a calcium and magnesium supplement. The best supplements for osteoporosis are in the citrate form and are powdered. Vitamin D should always be included in a supplement for osteoporosis.

People with inflammatory disorders can benefit from antioxidants like vitamin E, but it's important to make sure the supplement is natural and not synthetic. To be the most effective, it should have mixed tocopherols. A quality fish oil supplement is also beneficial, and any inflammatory condition can be helped by adding fish to the diet.

There are some simple changes you can make to improve your spine diet nutrition health. You should notice improvement within two weeks by following these basic suggestions:

  • Spine diet nutrition tip: Hydrate with at least eight large glasses of water or tea (herbal) daily. Avoid any beverages with preservatives or artificial coloring. This includes carbonated beverages 
  • Spine diet nutrition tip: Eliminate all simple sugars and white flour. Avoid all starchy foods and sweets. Eat only whole grains 
  • Spine diet nutrition tip: Avoid processed foods and any foods with added preservatives or colorings
  • Spine diet nutrition tip: Supplement with a high-quality multivitamin and mineral with each meal
  • Spine diet nutrition tip: Fish oil. If you have arthritis or any other inflammatory disease, take omega-3 fatty acids every day. Most people need one to three grams daily
  • Spine diet nutrition tip: Add vitamin D3 to your daily routine; 800 IU to 1000 IU every day. If you have any form of bowel disease you may need more.

If you are overweight, changes in your spine diet nutrition can help. Ask your health provider for suggestions, especially if you have abdominal fat. Most people can reduce their amount of abdominal fat by:

  • Spine diet nutrition tip: eating steamed, raw or fresh vegetables daily
  • Spine diet nutrition tip: eating two or three pieces of fresh fruit daily
  • Spine diet nutrition tip: eating fish five to seven times weekly
  • Spine diet nutrition tip: eating three to six ounces of clean, lean poultry, beef, game or lamb daily. Eggs are also an excellent source of protein.
  • Spine diet nutrition tip: use olive oil for cooking or add to a salad daily
  • Spine diet nutrition tip: eat fresh nuts and seeds, including almonds, walnuts, and pumpkin seeds. These provide high quality, healthy fats

If you are not in the habit of regular exercise, it may be worth your time and money to visit with a professional who can show you how to protect your joints and strengthen your muscles. Not all exercises may be appropriate for you, depending on your spine condition. A skilled professional can help you develop a personal program that will safely fit your needs.

Many people who make changes in their spine diet nutrition begin to notice a change in their pain level after only a few days. Removing triggers of inflammation like starches and sweets can create a dramatic difference very quickly. The positive effects of spine diet nutrition changes are enhanced when supported by antioxidants and supplementing with multivitamins and minerals encourages healing even more.

Sometimes your tissues will need more time to repair and rebuild. It can take some months of supplementation, depending on how severe the deficiency was. To experience the full benefit of a specific supplement program may take three to six months, but the time frame is very individualized. Your doctor is the best source of advice on this.

Nutritionists are an excellent resource for help with starting a plan for spine diet nutrition health. Ask your health care provider to make a recommendation or look for a registered dietitian to get you started. These dietitians and conventionally trained nutritionists may be limited in their availability, but they can be a great place to start. On-going support is the best way to establish healthy spine diet nutrition habits to last a lifetime.

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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
4 answers
Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

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Temed Holdings
4 answers
Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers