Most people are well aware that good nutrition and a balanced diet are important components of overall health. However, people with back problems may be surprised to learn that diet, nutrition and maintaining a healthy weight also play an important role in back health - including preventing many problems and promoting rapid recovery from injury.
The bones, muscles and other structures in the spine need good nutrition and vitamins, and they must be strong enough to support the body and perform their specific functions.
Choosing the Right Foods for Optimal Nutrition
A balanced diet is very important, which includes a sufficient amount and variety of vitamins and nutrients, which helps reduce spinal problems by providing adequate nutrition to the bones, muscles, discs and other structures of the spine. Of particular note is calcium, which can be obtained through both healthy food choices and supplementation.
Spinal health requires many different vitamins, microelements and substances, but a number of the most important components can be identified.
Vitamins
Vitamin A is an antioxidant that helps the immune system fight various diseases. This vitamin is also important for the spine because it helps restore tissue well and is involved in the formation of bones. This vitamin also helps the body use proteins more efficiently.
The human body can convert beta-carotene into vitamin A. Beta-carotene is found in dark green leafy vegetables and most orange vegetables and fruits. It is very important not to over-intake vitamin A beyond the recommended daily value, as excess vitamin A can contribute to bone fractures. But excess beta-carotene does not increase the risk of fractures. Vitamin A is found in foods such as: beef, veal and chicken liver, eggs; dairy products such as milk, butter, cheese; orange fruits such as apricots, nectarines and melons; orange or green vegetables such as carrots, sweet potatoes and spinach.
Vitamin B12 is vital for healthy bone marrow and the entire body, including the spine. Vitamin B12 is found in: meat products such as liver, fish, red meat, poultry and eggs; dairy products such as milk and cheese; and green leafy vegetables such as spinach, kale and broccoli.
Vitamin C is necessary for the production of collagen, which is an important element in tissue formation, which is extremely important for the healing of damaged tendons, ligaments and spinal discs, as well as maintaining the strength of bones and other tissues. Vitamin C is found in fruits such as strawberries, kiwis and citrus fruits (eg oranges, guavas, grapefruits) and tomatoes; many vegetables such as broccoli, spinach, red and green peppers, sweet potatoes and white potatoes.
Vitamin D helps with the absorption of calcium, which is very important for the development of strong, healthy bones. Adequate calcium absorption is especially important to prevent the development of osteoporosis, a disease characterized by weak and brittle bones, primarily in the spine, which can lead to the development of vertebral compression fractures.
Vitamin D is a natural component of foods such as egg yolks and fish oil. In addition, vitamin D is produced in the human body after exposure to sunlight.
Vitamin K is essential for bones and allows calcium to be absorbed. The combination of vitamin K and calcium helps bone tissue throughout the body remain strong and healthy. Vitamin K is found in liver, pork, green leafy vegetables such as spinach, kale and broccoli, and dairy products.
Iron is necessary for the body, as it allows you to receive oxygen and get rid of carbon dioxide. Iron is also necessary for the formation of myoglobin, an important element of healthy muscles that provide support for the spine. Iron is found in meat products such as liver, pork, fish, shellfish, red meat and poultry; lentils, beans, soybeans, eggs, grains, and green leafy vegetables such as spinach, kale and broccoli.
Magnesium is an important factor necessary for muscle contraction and relaxation. Magnesium also helps maintain muscle tone and bone density, which in turn can help prevent spinal problems. In addition, magnesium is involved in the body's absorption of protein. Magnesium is found in whole grains and whole grain breads, beans, seeds, nuts, potatoes, avocados, bananas, kiwi, shrimp, and green leafy vegetables such as spinach, kale and broccoli.
Calcium is essential for bone health and helps maintain adequate levels of bone mass throughout life and especially in old age. Adequate calcium intake is especially important as it can help prevent the development of osteoporosis, which causes the bones in the spine to become brittle and can lead to painful vertebral fractures. Calcium is found in dairy products such as yogurt, cheese and milk; dark green leafy vegetables such as spinach, broccoli and kale; tofu, peanuts, peas, black beans and baked beans; some types of fish (salmon and sardines); a variety of other foods such as sesame seeds, molasses, corn tortillas, almonds and brown sugar.
Mechanism of bone restoration after fracture
Bone consists of mineral (calcium, phosphorus, trace elements) and organic (collagen) substances. Mineral components provide strength, and organic components provide elasticity of the structure.
When a fracture occurs, not only the bone itself is damaged, but also surrounding tissues: muscles, ligaments, blood vessels, nerve fibers. This complicates and prolongs recovery.
Our body is capable of self-healing damaged tissues. As a result of this process, new tissue is formed, the so-called callus.
The mechanism of callus formation is based on cell division of the periosteum, endosteum (the inner part of the medullary canal of the tubular bone), bone marrow and choroid.
The speed of recovery depends on the individual characteristics of the person: age, health status, lifestyle.
Proper nutrition helps speed up tissue healing for bone fractures.
Other sources of vitamins and nutrients
If a person is unable to include enough of certain vitamins and nutrients in their food, then supplements may be taken to correct the deficiency. But changing your diet or taking nutritional supplements or vitamin complexes must be agreed with your doctor. A healthy diet requires a wide range of nutrients and vitamins and provides the opportunity to achieve and maintain a normal body weight and provides sufficient energy and vitality to perform daily physical activities. In addition to eating a balanced diet, there are several other aspects of self-care that can help you maintain and maintain a healthy diet in the long term.
Drink plenty of water
It is vital to drink plenty of water and is part of a healthy diet for the whole body, which consists of approximately 60% - 70% water. Drinking water allows nutrients to reach vital organs, eliminate waste products, and helps protect joints and organs.
Water is also important for the spine and back. For example, intervertebral discs are composed primarily of water (at birth, the discs contain about eighty percent water, but as we age, the water content of the discs decreases). Therefore, sufficient regular hydration of the body with water also plays a role in keeping the intervertebral discs healthy. As a general rule, drinking at least 8 large glasses of water every day is recommended as part of a healthy diet. It's also important to drink water every day, not just when you're thirsty.
Drinking enough water also helps in maintaining an optimal weight or achieving weight loss when needed.
Exercise regularly
Getting enough exercise is important for many reasons. When it comes to your back, exercise provides double the benefits, helping you recover faster and preventing pain from recurring. Movement through carefully selected exercises stimulates the flow of nutrients into the spinal structures, which helps the regeneration process. For example, physical activity causes the intervertebral discs to swell with water and then squeeze out water, a process that is necessary to facilitate the exchange of nutrients between the discs and other structures of the spine.
If there is little physical activity and light exercises are not performed, then the intervertebral discs are deprived of the nutrients necessary for full functioning. Targeted selection of an exercise program must be carried out under the supervision of a specialist (physical therapy doctor) - and this is an important part of almost any method of treating back pain. Most exercise programs include a combination of stretching, muscle strengthening, and low-intensity aerobic exercise. For people who do not have back problems, exercise is also important to reduce the risk of developing back problems in the future.
Avoid smoking
There are certain substances that are harmful to the body, and it is necessary to minimize the risk of exposure to these substances in the body. Smoking, in particular, is harmful in many ways. There is now good evidence that smoking damages the vascular structures of the discs and joints of the spine, leading to lower back pain. There are even studies that have shown a clear cause-and-effect relationship between smoking and the development of spondylosis and lower back pain.
In addition, nicotine disrupts the process of bone tissue consolidation after spinal fusion surgery by inhibiting bone tissue regeneration. Therefore, if an operation such as spinal fusion is planned, the patient must quit smoking so that regeneration is sufficient.
Avoid excessive alcohol consumption
Alcohol acts as a sedative, but can cause feelings of depression in chronic pain. In addition, chronic pain and depression are interrelated and can reinforce each other.
Alcohol has little nutritional value and only adds extra calories, which can contribute to weight gain and obesity.
Calcium is essential for strong bones
Calcium is necessary to maintain the body's required bone mass and bone density, which significantly affects supporting structures. In addition, the body constantly uses calcium for the functioning of the cardiovascular system, muscles and nerves. Calcium is also lost as a result of normal processes in the body, such as hair growth, nail growth, sweating, and skin growth. If a person's diet does not contain enough calcium to replace natural losses, the body will pull calcium from the bones, which weakens them and makes them more susceptible to fractures. Surprisingly, experts estimate that 70% of people do not get enough calcium from food.
Calcium helps prevent osteoporosis
Calcium is very important for children and adolescents, since the growth of the body requires a large amount of nutrients, including calcium, which is vital for the formation and growth of bone tissue. It has been noted that in the long term, lack of sufficient calcium in the diet during childhood significantly increases the risk of developing osteoporosis with age.
Osteoporosis can lead to cracks in the bone tissue of the vertebrae, which in turn can lead to chronic pain and possibly spinal deformity. The risk of developing osteoporosis is higher for older women.
The process of maintaining bone density includes the following steps:
- Getting enough calcium in your diet by eating enough calcium-rich foods.
- Consumption of foods that allow maximum absorption of calcium from the intestines
The recommended amounts of calcium for adults are as follows:
- For people over 50 (and postmenopausal women): 1500 mg calcium per day with 400-800 IU vitamin D.
- For people 25-50 years old (and women of reproductive age): 1000 mg calcium per day with 400 IU vitamin D.
But it must be taken into account that consuming more than 2000 mg of calcium per day can be harmful to the kidneys and lead to the formation of kidney stones. This does not happen when calcium is consumed in recommended doses. If a person already has kidney disease, they should consult a doctor before taking supplemental calcium.
Dietary sources of calcium:
- Dairy products (such as yogurt, cheese and especially milk)
- Dark green leafy vegetables (such as spinach, broccoli and kale)
- Beans and peas (such as tofu, peanuts, peas, black beans)
- Certain types of fish (eg salmon, sardines)
- Some other foods that contain calcium (eg, oranges, molasses, almonds).
Don't start illnesses
All diseases must be treated, even if they are not related to the musculoskeletal system. Diseases inhibit the metabolism that is involved in tissue renewal (for example, thyroid pathologies interfere with the absorption of calcium).
For any diseases of the musculoskeletal system, it is best to contact the “Hello!” network of clinics. Mild aching pain in the joints can signal the development of arthritis and other pathologies. Timely diagnosis and treatment will stop the disease at an early stage and prevent complications.
Foods that may affect calcium absorption
Some nutrients and vitamins can help with calcium absorption or, conversely, lead to increased calcium excretion from the body.
- Vitamin D increases the rate of calcium absorption in the gastrointestinal tract.
- Protein is a very important element for the formation and regeneration of tissues and for the adequate functioning of the immune system. However, some studies have shown that when patients consume too much protein based on calcium intake, calcium is washed out of the bones while the excess protein is burned.
- Sodium chloride (table salt) increases the excretion of calcium in the urine, and it does not have time to be properly absorbed.
- Phosphoric acid is found in carbonated drinks. It is believed that phosphoric acid replaces calcium in the bones and therefore it is recommended not to overindulge in carbonated drinks.
- Caffeine found in tea or coffee also leads to bone loss, especially if the patient does not consume enough calcium.
Maintain a healthy weight
Every person needs to maintain a healthy body weight.
Lack of body weight leads to osteoporosis, which is especially dangerous for women whose menstrual function has ended and estrogen has lost its protective effect on bones.
Scientists from Denmark say that low weight is the most important risk factor for bone loss in older age.
No less dangerous is obesity , which significantly increases the load on the musculoskeletal system. With excess weight, the metabolism in the bones changes, they are subject to deformation and a high risk of fractures. The joints are characterized by early development of destructive changes (arthrosis). The knee, ankle and hip joints are primarily affected. Then there are problems with the shoulder, elbow and wrist joints
The rate of weight loss also affects the condition of bone tissue. With the rapid loss of extra pounds, according to scientific data, bone density decreases, and the higher the initial weight, the more pronounced this pathological process.
Weight standards are calculated using an indicator such as body mass index (BMI) - weight (kg) / height squared (m).
For example, a person’s weight = 90 kg, height = 175 cm. Therefore, the body mass index in this case is equal to: BMI = 90: (1.75 × 1.75) = 29.39.
A value in the range from 18.5 to 24.99 is considered normal.
Body weight must be maintained within standard values. Any deviation is fraught with the development of diseases of the osteoarticular system.
Symptoms of osteoporosis
Osteoporosis is an insidious disease in its own way. It begins to develop without obvious symptoms. In most cases, osteoporosis is diagnosed only during examination of a fracture.
A fracture in osteoporosis is a complication indicating significant destruction of bone tissue. Let's say a person stumbles and falls. With healthy bone tissue, a fracture due to a simple fall is unlikely. With osteoporosis, any fall or injury can lead to a fracture. The most vulnerable are the femoral neck, arm bones, wrist, and spine. A vertebral fracture in osteoporosis can occur simply from heavy lifting or bumpy driving.
Until a fracture has occurred, the manifestations of osteoporosis are usually interpreted as symptoms of osteochondrosis, especially since osteochondrosis is its usual companion. These symptoms are often ignored, which should not be done.
Osteoporosis may be indicated by:
Back pain
Osteoporosis can manifest itself as pain in the lumbar or thoracic spine during prolonged static load (for example, if you have to sit all day long).
Convulsions
With osteoporosis, leg cramps may occur at night.
More about the symptom
Slouch
With osteoporosis, stooping and decreased height are observed due to a decrease in the height of the vertebrae.
Parodontosis
The consequence of osteoporosis can be periodontal disease - a non-inflammatory lesion of the periodontium (periodontal tissue).
Read product labels carefully
The modern food industry uses enormous amounts of salt, various preservatives, dyes and flavor enhancers in the production of products, which give them an attractive appearance and help increase shelf life.
Abuse of these substances provokes malignant cell transformations and increases the incidence of autoimmune and allergic pathologies.
Korean scientists have discovered that mice whose diet contains high amounts of salt are more likely to develop arthritis. The disease is also characterized by a more severe course.
It is recommended to minimize the use of salt in the diet (up to 3-5 g per day) and avoid foods with large amounts of chemical additives in order to maintain healthy bones and joints.
Add more magnesium and zinc to your diet
Calcium is not the only mineral needed by bones. An equally important role is played by magnesium and zinc.
Magnesium helps transform vitamin D into its active form, which is able to absorb calcium.
The maximum concentration of the element is observed in nuts, seaweed and buckwheat.
Zinc helps maintain a constant mineral composition of bones and increases the synthesis of bone-forming cells (osteoblasts). Scientific research demonstrates that adding zinc to the diet can improve bone strength in both children and older adults.
Optimal foods for replenishing zinc include beef, spinach, flax seeds, oysters, shrimp and pumpkin seeds.
Zinc and magnesium play an important role in maintaining bone density. Their use is necessary to smooth out involutional changes and prevent fractures.
Take Omega-3
Omega-3 fatty acids have powerful anti-inflammatory properties. They also prevent the loss of bone and muscle tissue and provide reliable prevention of arthritis and osteoporosis.
It is equally important to maintain a balance between omega-3 and omega-6 fatty acids. According to scientists, the ratio of omega-3 to omega-6 should be 4:1. Deviations may result in loss of bone tissue.
One American study found that high consumption of fish (it is a valuable source of omega-3 polyunsaturated acids) leads to a slowdown in resorptive processes and increases bone tissue recovery.
Good sources of omega-3 are: seafood, flaxseed oil, walnuts. Omega-3 can also be taken in the form of fish oil capsules.
You should consume more omega-3 fatty acids to prevent the development of osteoporosis.