A Look at Key Pain-Fighting Nutrients
Back pain is one of the most common health complaints among people of all ages. Did you know that research shows that more than one in five American adults have chronic back pain?
Back pain can be caused by a variety of factors, including poor posture, injury, and age-related degeneration. While medication may be needed to help you manage pain, there is growing evidence that nutrition can play an important role in back pain management.
In one study, people who had a diet characterized by a higher intake of salt, sweets, desserts, hydrogenated fat, soft drink, refined grain, tea, and coffee were more likely to have chronic lower back pain.
Other research has shown that certain nutrients can help reduce inflammation, improve circulation, and support the health of the spine.
Key Back-Pain-Fighting Nutrients
Omega-3 fatty acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can help reduce pain and inflammation in the body. These fatty acids are found in oily fish like salmon and sardines, as well as in flaxseed, chia seeds, and walnuts.
Vitamin D: Vitamin D is essential for bone health, as it helps the body absorb calcium. Studies have shown that people with low levels of vitamin D are more likely to experience back pain. Good food sources of vitamin D include fatty fish, egg yolks, and fortified milk and cereal products.
Magnesium: Magnesium is a mineral that is involved in many functions in the body, including muscle and nerve function. It can also help relax the muscles of the back, which can reduce pain and stiffness. Good food sources of magnesium include leafy greens, nuts, seeds, and whole grains.
Calcium: Calcium is essential for strong bones, and a lack of calcium can contribute to back pain and other bone-related conditions. Good food sources of calcium include dairy products, leafy greens, and fortified cereal and juice products.
Vitamin C: Vitamin C is a powerful antioxidant that can help reduce inflammation in the body. It is also involved in the production of collagen, which is essential for the health of the discs that cushion the vertebrae in the spine. Good food sources of vitamin C include citrus fruits, berries, kiwi, and peppers.
In addition to incorporating these key nutrients into your diet, you can also help reduce your back pain by making other dietary changes. For example, maintaining a healthy weight can help reduce strain on the spine, and limiting alcohol and caffeine can help improve sleep quality and reduce inflammation.
Of course, changing your diet and increasing your intake of nutrients shown to help reduce back pain won’t alleviate your pain overnight. As you make your new diet a habit, you might find this Essential Guide to Back Pain Relief helpful.
If you think your back pain is related to something other than your diet and nutrition, the Cianci Chiropractic team would be happy to help. Book an appointment today to see how we can help you relieve your chronic back pain.