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A Balanced Diet to Prevent Back Pain

If you suffer from back pain, one of the first things you can do to overcome your discomfort is to pay a little more attention to your diet.

Nowadays, we live in a very fast paced environment with little time to spare, this sedentary lifestyle and lack of time, makes us neglect our diet and, in many cases, we gain some extra pounds and or back often suffers the consequences.

To avoid these problem  we must watch what we eat. A balanced diet provides all the nutrients our body needs to function properly, including our spine.

Elements of a healthy diet.

When it comes to eating a healthier diet, the first thing you should do is take a look at your consumption of:

  • Sugar: especially processed foods such as pastries and sweets.
  • Foods high in fat.
  • Caffeine and alcohol, since they contribute to the dehydration of body tissues (including intervertebral discs).

A healthy diet includes the balanced consumption of proteins, fats and carbohydrates. As well as provide a good dose of vitamins, fiber and minerals, with the consumption of fruits and vegetables.

A balanced daily diet should include:

  • Fruits and vegetables, preferably fresh.
  • Whole and low-fat foods.
  • 2 liters of water per day.
  • Foods that contain Omega-3, such as blue fish, nuts, lettuce or eggs.

Bones, have them well nourished.

Bones are the main structure of our body, that’s why it’s essential to promote the health of our spine. Here are some necessary nutrients to have strong bones:

  • Calcium, which assures the health of your bones.
  • Vitamin D, responsible for the correct absorption of calcium.
  • Magnesium, very beneficial for metabolism and bone growth.
CalciumVitamin DMagnesium
Milk and its derivativesDairy productsIntegral rice
NutsNutsWheat, barley and oats
Vegetables: lentils, white beans, soyBlue fish: tuna, sardines, salmonAlmonds, hazelnuts
SpinachEggsChocolate
Swiss chardCow liverTofu
OnionsPineapple

Foods to avoid if you suffer Back Pain.

If you usually suffer from back pain, you shouldn’t eat certain foods in order to prevent the intensification of your  pain:

  • Some vegetable oils, such as corn, sunflower, or mixed vegetable oils.
  • Foods rich in saturated fats: fried foods, meats, whole milk.
  • Butter and margarine
  • Trans-saturated fats
  • Spicy food and strong condiments

Remember, a balanced diet is essential for your health and general well-being and will also be useful to combat back pain. If you want to get serious with your diet, do not hesitate to go to a nutritionist  to make the best plan for your situation and personal goals.

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