Maintaining a healthy spine is very important, as it is the structure that keeps you upright and facilitates movement. A healthy spine is also more resilient against painful conditions such as herniated discs and spinal fractures.
While good posture and regular exercise are important, nutrition is critical for back health. Consuming foods that support a healthy spine can provide essential nutrients for maintaining bone strength and reducing inflammation.
In this article, we will talk about some of the foods that support a healthy spine, and where you can go in Dover, New Jersey, for high quality spine care and treatments.
Eating for a Healthy Spine
How does one eat for a healthier spine? We know that the vertebrae make up the vertebral column of the spine, and vertebrae are bones, which can give you an idea of how to eat for spine health. In between vertebrae are discs, which are shock absorbers, giving the spine its flexibility.
Proper nutrition is essential for maintaining a strong spine. Here are some of the nutrients that you can make part of your diet:
#1 Calcium
Calcium is a major mineral makeup of the bone. It is crucial for the formation of bone mass, as well as preventing osteoporosis, which is a bone disease that can weaken the spine.
Excellent sources of calcium include:
- Dairy products such as milk and yogurt
- Fortified plant-based milk alternatives such as oat milk
- Green and leafy vegetables such as broccoli and spinach
- Legumes such as red beans and chickpeas
- Fish such as sardines and salmon
- Nuts such as almonds
- Fruits such as kiwi and oranges
- Tofu
#2 Magnesium
Magnesium is important for maintaining bone density. Studies show that low magnesium levels are associated with an increased risk of fractures.
Here are some foods rich in magnesium that you can include in your diet:
- Spinach and Swiss chard
- Salmon and mackerel
- Black beans and kidney beans
- Almonds and pumpkin seeds
- Quinoa and brown rice
- Greek yogurt
- Avocados and bananas
#3 Vitamin D3
Vitamin D helps the body synthesize and absorb calcium for strong and healthy bones. Exposure to sunlight is the most well-known source of vitamin D.
Vitamin D can also be found in the following foods:
- Sardines
- Beef liver
- Cod liver oil
- Egg yolks
- Fortified milk
- Shiitake or portobello mushrooms
- Fortified cereals
- Fortified orange juice
- Fortified whole wheat or rye bread
#4 Vitamin K2
Vitamin K2 is necessary for healthy bone metabolism and stimulates the differentiation of osteoblasts. It works in combination with calcium to keep bones strong.
Vitamin K2 is found in:
- Eel
- Gouda cheese or Brie cheese
- Beef liver
- Chicken, particularly chicken breast and leg
- Butter from grass-fed cows
- Fermented cabbage, such as sauerkraut
- Egg yolks
Vitamin K1, found in green leafy vegetables, is converted to vitamin K2 by healthy digestive bacteria.
#5 Vitamin C
Vitamin C supports collagen formation, which is also important for the mineralization of bone and increasing bone mineral density.
Good sources of vitamin C include the following:
- Strawberries
- Kiwi
- Citrus fruits
- Vegetables like tomatoes and broccoli
- Bell peppers
- Papaya
- Pineapple
- Cantaloupe
#6 Herbs and Spices
For individuals with back pain, herbs and spices have been found to help alleviate pain-causing inflammation. Some of the herbs and spices that you can incorporate into your diet include:
- Turmeric
- Rosemary
- Basil
- Cinnamon
- Ginger
#7 Hydration
Hydration is very important for the health and elasticity of the spinal discs. While drinking water helps maintain hydration levels, some foods can also help with increasing hydration, such as:
- Watermelon
- Cucumbers
- Celery
- Strawberries
If you are concerned about the health of your spine or if you are experiencing chronic neck or back pain symptoms, consult an orthopedic surgeon specializing in spine treatments. Any medical professional will advise that you seek early medical intervention for better outcomes.
Back Pain Treatment in Dover, NJ
Dr. Joel Spielman of Orthopedic Associates of West Jersey is a board-certified and fellowship-trained spine surgeon ready to address your symptoms. While many spine conditions can be treated conservatively, Dr. Spielman is experienced in the most cutting-edge procedures, should the situation call for it.
Dr. Spielman and the rest of the team here at Orthopedic Associates of West Jersey offer comprehensive spine care, from individual recommendations on foods that support a healthy spine to exercises that strengthen the spine. We make your spine health a priority.
To schedule an appointment with Dr. Spielman, call our office today at (973) 989-0888 or use our online form to schedule your visit. Our friendly staff looks forward to welcoming you to our orthopedic clinic.
