Diet plays an important role in controlling blood sugar levels, high blood pressure, endocrine problems (thyroid, obesity). Nowadays due to the changes in lifestyle, bad posture, working for a long hours on computers, wrong eating habits along with lack of exercises leads to back pain problems. Along with medicines, physiotherapy exercises diet also plays an important role to cure back pain problems. Your bones, muscles need good supply of nutrients to stay strong enough to support your body.
calcium plays an important role to keep good health of bones. Many times poor calcium intake can cause osteoporosis (softening of bones) earlier. ICMR 2020 suggests, Indian men and women should consume 800 mg calcium per day.
What are the good sources of calcium?
1 ragi roti gives 187 mg calcium, 100 ml gives 267 mg calcium, 1 Medium size bowl cheese are having 700-800 mg calcium, 1 medium size bowl paneer and tofu gives 400-500 mg calcium.
These are the calcium rich sources. We should be very careful while consuming high calcium sources because whole grains are having bran (outer part of grain) which is high in phytic acid and other minerals which can become barrier to absorb calcium in intestine. High sodium rich food like salty food, green leafy vegetable can interfere calcium absorption. Coffee, chocolate consumption along with calcium sources, smoking can also interfere calcium absorption.
good sources of magnesium along with calcium supports bone health. According to ICMR 2020, daily requirement of magnesium for men is 320 mg/day and for women is 270 mg/day.
1 phulka gives 50 mg magnesium, 1 TB sunflower seeds gives 62 mg magnesium, 1 TB flax seeds are having 59 mg magnesium, 1 medium bowl cashew nuts and almonds gives around 310-350 mg magnesium. Apart from these soy flour, plain oats, buckwheat, cowpeas, moth beans are also rich in magnesium.
vitamin D3 helps calcium to absorb in body to keep health of bones. Nowadays, vitamin D deficiency is common. The natural best sources are sunlight, fatty fish (salmon), liver and egg yolk. Some foods fortified with Vitamin D also helps. Severe deficiency may require Vitamin D supplementation.
it is important for collagen formation. It holds the body together which is found in bones, muscles and skin. According to ICMR 2020, daily requirement of vitamin C for men is 65 mg/day and for women it is 55 mg/day.100 g amlagives 600 mg vitamin C, 1 guava is having 228 mg vitamin C apart from these capsicum, tomato, papaya, raw and ripe mango, kiwi, oranges, lemon, sweet limes, strawberries , blueberries, raspberries, cherries are also rich in vitamin C.
with the help of other nutrients proteins plays an important role in maintaining, healing and repairing of bones, cartilage and soft tissues. It is also important in immunity system. Every person should eat 50-60 g protein per day.
1 egg gives around 6.5 g protein, 100 g chicken is having 25 g protein, apart from these dal, sprouts, milk, soy, skimmed milk powder, paneer, tofu are rich in protein.
Many research showing, anti-inflammatory diet with foods help to maintain good spine health. Flax seeds and chia seeds are best to avoid inflammation when you can eat in combination with omega-3 rich sources like salmon, mackerel, sardine type of fish. Beet root, tomato, sweet potato, cherries, berries, grapes, pomegranate, watermelon and spices like basil, cinnamon, ginger, garlic, onion, turmeric are having anti-inflammatory agent which helps to keep your spine health.
Weight management is very important. Overweight and obesity can lead to back pain problem to increase. Processed food, ready to eat food, white bread, maida, pasta, rice, sugary drinks, fried foods, hydrogenated food, preservatives added in food, chips, pastries, alcohol are more prone to increase your weight as well as increase inflammation factors which leads to breakdown of the rubbery cushion (disc) between each bone (vertebrae) in the spine. Research shows these type of food can increase the chances of type 2 diabetes which then cause changes in the spine leading to back pain problems.
Ms Gayatri Kulkarni
Ms Gayatri Kulkarni has been practicing in the field of nutrition for more than 8 years and is closely associated with Pune Spine Institute. She has helped numerous patients achieve their health goals and well being through her custom made diet plans.
Diet plays an important role in controlling blood sugar levels, high blood pressure, endocrine problems (thyroid, obesity). Nowadays due to the changes in lifestyle, bad posture, working for a long hours on computers, wrong eating habits along with lack of exercises
How often do you wake up with a sore neck or worse end your day with sore neck? The answer is often. As ubiquitous and many a times benign- neck pain has several causes.As a health personnel who deals with this presentation very frequently in the clinic
The Science of spine surgery has advanced to vast extent. With Minimally Invasive Spine Surgery now outcomes of spine treatment in India have been very promising. Spine Surgery is intended to improve the quality of life of our patients. The intention is to reduce pain, improve activity,decrease the use
Spine Surgery has evolved over time and not all spine surgeries are the same or involve the same risks and benefit profiles. So one Should gather all sort of information from the surgeon about the recommended procedure, the exact nature of the surgery. Things to expect after the surgery and time of recovery. You can also ask about the surgeon’s personal experience with the procedure. You can also ask the surgeon if he is an exclusive spine surgeon or also operates on patients with other issue
Low Back pain is one of the commonest reasons for visiting an orthopedic surgeon. It is one of the leading reasons for sickness leaves all over the world. Back pain is so common that almost each one of us will have at least one episode of severe low back pain at least once in our lives. However, back pain can be prevented to a large extent by following the right advise and putting your back to work in the right way
Highlights: With increased life expectancy, spine problems are more prevalent in old age Spine problems can reduce the quality of life in old age Most of these spine problems can be managed with out surgery Surgery is required in a small percentage of patients With advent of modern techniques and better surgical training, spine surgery can be done in older patients with a very high success rate