Consider eating an anti-inflammatory diet and taking calcium supplements to relieve back pain
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Eat anti-inflammatory foods to beat back pain.
When it comes to inflammation, a known cause for back pain,
it’s true that you are what you eat. Many foods have been shown to
reduce inflammation, as well as to increase it. So when you have back
pain, diet may help you avoid it. You just have to carefully choose your
foods so you can reduce back pain and maintain good nutrition.
"Left unchecked," said John Spallino, MD, of the Laser Spine Institute
in Tampa, Fla., “inflammation will run rampant through your body,
causing all kinds of problems, including low-back pain." So creating an anti-inflammatory diet to battle back pain becomes that much more important.
The best thing, though, is that if you’re prone to back pain, these
diet tips can be very tasty, really colorful, and fun to eat.
Fight Back Pain: Eat Your Veggies
A mostly plant-based diet that
includes such things as flax and chia seeds, is probably your best bet
to avoid inflammation, especially when eaten in combination with omega
3-rich coldwater fish like salmon, mackerel, sardines, herring, black
cod, tuna, and trout.
"Naturally pigmented produce is a key part of an anti-inflammatory diet," said Neil E. Levin, CCN, DANLA,
a certified clinical nutritionist and spokesman for the American
Nutrition Association in La Grange, Ill. So if you’re looking for foods
that reduce back pain and are high in nutrition, try carrots, beets,
sweet potatoes, cherries, berries, grapes and red wine, pomegranate, and
watermelon. Herbs and spices,
including basil, cinnamon, ginger, rosemary, garlic, curcumin, onions,
oregano, and turmeric tend to be especially rich in anti-inflammatory
agents, so season generously. Also, drink healthy herb teas and true
teas (green, oolong, and white).
Dr. Spallino added that olive oil, green tea, and brightly colored
fruits and vegetables have all been proven to reduce inflammation in
cartilage in the spinal column, which helps to control back pain and
stiffness. When eating vegetables, think the greener the better, he
said. Kale, spinach, and broccoli are all list-toppers for an
anti-inflammatory diet with back-pain-fighting properties.
Other good food choices for an anti-back pain diet: avocados; nuts
(walnuts, almonds, pecans, and Brazil nuts); lean proteins, such as
chicken and turkey; beans; and cocoa.
Stay Pain Free: Avoid These Foods
Robin Barrie Kaiden, MS, RD, CDN, CSSD,
a registered dietitian at Robin Barrie Nutrition in New York City, said
that some people say to avoid nightshade vegetables (tomatoes,
eggplant, white potatoes, and peppers) as part of an anti-inflammatory
diet. "No research supports this, however," she said. "To find out if
these vegetables cause inflammation in your body, don't eat them for two
weeks and see if your symptoms disappear — just like you should do with
any other potentially sensitive food."
Other foods to avoid? Processed foods, fast foods, and saturated
fats. All of these fuel inflammation. This includes white bread, pasta,
rice, sugary drinks and snacks, fried foods, and anything with partially
hydrogenated oil in the ingredients. Stay away from caffeine and
alcohol as well, Spallino said.
Hydrogenated oils include peanut, sesame, soybean, safflower, corn,
cottonseed, grape seed, and sunflower oils. Instead, opt for
monounsaturated oils, such as canola or olive oil, when cooking. Also
avoid preservative-packed products with a long shelf-life, such as
chips, crackers, and pastries.
The Calcium Factor
Another way to keep back pain at bay is to make sure you're getting
enough of the right nutrients, such as calcium. Bone is the body’s
storage reservoir for calcium. "As you age, it is hard to maintain bone
mass, which can lead to such conditions as osteopenia or osteoporosis,"
Spallino said. "These diseases can weaken the vertebrae in your spine.
Calcium contributes to bone mass, helping you avoid those conditions."
A 2010 report from the Institute of Medicine (IOM) gave new
guidelines for daily calcium supplementation. These definitions are
commonly referred to as the recommended daily allowance. According to
the IOM, you shouldn't consume more than 2,000 milligrams of calcium a
day (either through foods or supplements), said Kenneth Hansraj, MD, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine in Poughkeepsie, N.Y.
RELATED: 4 Proven Ways to Stop Low Back Pain
"Gone are the days when more is better," Dr. Hansraj said. Studies
show that if you take a high dosage of calcium supplements, you increase
your risk for heart problems and atherosclerosis, which involves plaque
forming in your arteries. Consuming too much calcium can also cause bone fractures.
It's better to obtain calcium from natural sources,
Hansraj said. But, if you're not able to obtain enough calcium from
your diet, then consider taking supplements. Natural food sources for
calcium include yogurt, milk, and cheese, as well as leafy green
vegetables.
Nick Shamie, MD,
a spokesman for the American Academy of Orthopaedic Surgeons and an
associate professor of spine surgery at UCLA in Los Angeles, added a
word of caution. When fractures occur, just using calcium supplements is
not enough. "Consult an orthopedic surgeon and musculoskeletal
specialist to devise a complete medical plan to deal with your
condition," Dr. Shamie said. "This regimen includes medications, such as
bisphosphonates, that help build bone and regular exercise."
http://www.everydayhealth.com/news/can-good-diet-fight-back-pain/?xid=aol_eh-pain_1_20140908_&aolcat=ESO&ncid=webmail6
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