While our spinal joints may not get as much attention as larger joints in our body like our hips or knees, we still need to take some steps to preserve their health so that we have comfortable spinal movement long into our golden years. And while staying physically active and exercising are two key ways to improve your joint health, what we put inside our bodies also plays a role. In today’s blog, we share some nutritional tips that will help to foster great spinal joint health.
Eating Your Way To Healthier Spinal Joints
As we mentioned above, diet and exercise are key to great spinal joint health, so don’t do just one of the two and ignore the other. Most people understand how to exercise or increase their activity levels, so we’ll use today’s blog to focus on how you can improve your spinal joint health by following some sound nutrition advice. Here’s what to keep in mind:
- Avoid Inflammatory Foods – Inflammation is one of the more common causes of back pain. There are a number of key nerves and tissues that navigate through the spinal area, and if structures become inflamed and irritate these sensitive areas, pain can develop. Red meat, refined sugar and dairy products are all considered to be pro-inflammatory, and while this doesn’t mean that you should cut them out of your diet entirely, you may want to limit your intake of these foods if you begin to notice some spinal discomfort.
- Balanced Diet – This tip goes hand in hand with the above point. You don’t need to cut out red meat or sugar, you just need to eat them in moderation, and that holds true for all food groups. Only eating fruits or vegetables and ignoring protein or whole grains will leave your body lacking key nutrients, so strive to eat a well-balanced diet so that your back can have access to a wide range of essential vitamins and minerals.
- Calcium Consumption – Calcium is crucial for bone development, and if your bones are strong and shouldering the stress that you put on them, it will make life easier on your spinal facet joints. Because calcium helps to build strong bones, it also wards off osteoporosis, which can cause spinal fractures and stability issues in your spinal column. Calcium is found in dairy products like milk, cheese and yogurt, which again speaks to the importance of not completely eliminating certain foods that may be pro-inflammatory.
- Colored Fruits And Veggies Are Your Friend – Eat an array of brightly colored fruits and vegetables, as these foods tend to help reduce inflammation in our joints. Leafy green vegetables like kale or spinach can act as natural anti-inflammatory agents, as can bright bell peppers and sweet potatoes. Again, eating a range of different foods is key, but vegetables and certain fruits are among some of the best anti-inflammatory foods.
- Hydrate With Water – You’ll also want to make sure that you are protecting your spinal joints by drinking plenty of water throughout the day. Adequate water intake helps to keep your joints lubricated and functioning properly, whereas other drinks like coffee or soda can actually serve to dehydrate your body and make movements less fluid. As we’ve said on the blog in the past, a good rule of thumb to keep in mind is to take your body weight, cut it in half and drink that many ounces of water each day.
If you can focus on these nutritional tips and you pair them with regular exercise, we’re confident that you’ll be providing a healthy environment in which your spinal joints can thrive. For more information, or for help with a different spinal issue, reach out to Dr. Sinicropi and the team at The Midwest Spine & Brain Institute today at (651) 430-3800.
