 Hello, everyone! This is Dr. Bob Salamon with Lowcountry Chiropractic. As always, I hope you’re doing well and staying healthy! Welcome back to my blog, where I discuss anything and everything related to chiropractic care and healthy living! I aim to provide you with the information you need to make informed decisions about your health. In my last post, we continued a discussion about the best foods for bone and joint health. Be sure to check out part one, as well! Today, we’ll be talking about how to take care of your spine. We get regular checkups for our overall health, and for our teeth, so why don’t we do the same for our spines? The spine is an important part of the human body, and it is vital to keep it in the best shape possible. If you are interested in learning more about the spine and ways you can take care of it, you’re in the right place! Let’s get started.
What is the spine? To begin, let’s take a closer look at what the spine actually is. Also referred to as the backbone, the spine is your body’s central support structure. It connects different parts of the musculoskeletal system, which is made up of your bones and joints and helps you move. The spine helps you do many things that you probably don’t think much about on a daily basis: Sitting, standing, twisting, walking, and bending. A healthy spine has four natural curves that make an “S” shape. These curves are known as the cervical, thoracic, lumbar, and sacral curvature. Together, these natural curves absorb shock to your body and protect your spine from injury, while also helping you stay balanced and flexible. Additionally, the spine is made up of a few different parts:
Approximately 80% of Americans experience back pain at some point, often due to an issue in the spine. Vertebrae and discs can age and wear down over time, which can cause pain. So how can you keep your spine functioning at its optimal best? How can you care for your spine? Just as we should keep other parts of our body in shape, we should do the same for our spine. Here are some ways that you can take care of your spine. 1. Exercise We have all heard about the importance of exercising to maintain our overall health. Exercise is also great for your back muscles and spine! Your core muscles, located in your lower back and abdomen, must be strong in order to support your spine. For most people, these core muscles are rarely used during everyday activities, and should be toned through targeted exercises. Strengthening these muscles can help manage or prevent back pain and improve range of motion. There are plenty of exercises out there, so if you are not sure which ones are appropriate for you, speak with your chiropractor, personal trainer, physical therapist, or other health professional. Some of the best exercises for strengthening your core muscles include using an exercise ball or a resistance band, but there are also exercises that can be done without any equipment. 2. Proper sleep posture You may not realize it, but the position in which you sleep can do a number on your spine. Just as there is good posture when it comes to standing, there is good posture when it comes to sleep, too! (Check out my previous blog about sleep and chiropractic care!) When you lay down at the end of a long day, all of the structures that make up your spine finally have a chance to relax. An ideal sleeping position supports the natural curve of your neck and spine, keeping them in proper alignment. Some of the best sleeping postures include laying flat on your back, sleeping on your side, and the fetal position. The type of mattress you use can also play a role in your spine health. For example, firmer mattresses are best because they adequately support the spine, whereas old or soft mattresses can cause the spine to sag. 3. Eat a healthy diet While a healthy diet is important for your overall health, it is also important for your bones, including your spine. Often, inflammation can cause back pain, and this inflammation can be due to certain foods. For example, processed meats, fried foods, foods high in sugar, and refined grains are known to increase inflammation. Additionally, these unhealthy foods can also contribute to weight gain, which can increase your risk of inflammation. Therefore, reducing your intake of these foods, or eliminating them completely, can help reduce or prevent inflammation. The good news is that there are plenty of healthy and anti-inflammatory foods out there that you can incorporate into your diet. For example, tomatoes, green leafy vegetables, fatty fish such as salmon or tuna, and fruits such as strawberries and oranges are all anti-inflammatory foods. 4. Wear the right shoes Did you know that the shoes you wear play an important role in supporting your lower back? Your feet support the weight of your entire body and help keep your spine aligned properly. Shoes that offer inadequate support can cause vertebrae in the spine to become misaligned. Some shoes are more likely than others to cause back pain. For example, high heels place extreme pressure on the front of the foot, changing your posture and disrupting the natural curve of the spine. Additionally, flip flops lack the proper support for your feet and lower back, which affects the way your hips move. When shoe shopping, choose well-cushioned shoes with arch support. Ideally, ditching high heels is best. But if you cannot, opt for lower heels instead. It is also best to avoid tight-fitting shoes, as these can affect alignment and gait. 5. See a chiropractor Seeing a chiropractor regularly is one of the best ways to take care of your spine! The body has an amazing natural ability to heal itself, and chiropractic care ensures that there are no interferences in that process. Chiropractic adjustments can remove any interferences, known as subluxations, so that the spine stays properly aligned and can function properly. If you visit a chiropractor regularly, routine adjustments can prevent other subluxations from occurring. Making an appointment with a chiropractor is just the first step towards a happy, healthy, and pain-free life! These are just a few ways that you can take good care of your spine! If you have any further questions or concerns, I encourage you to reach out to us. As a chiropractor, I can also provide you with nutritional advice and other recommendations for lifestyle changes that can help you keep your spine functioning at its best. I hope you found this article informative. If you have any concerns about your bone health, consider reaching out to Lowcountry Chiropractic! We specialize in different chiropractic techniques, as well as both therapeutic and Swedish massage. Send us an email or give us a call and we’ll assess the situation and develop a treatment plan to address your needs. We want to help you live a healthy and pain-free life– it’s what you deserve. As always, this is Dr. Bob and I have your back covered!
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 Hello, everyone! This is Dr. Bob Salamon with Lowcountry Chiropractic. I hope you are doing well and staying healthy! I also hope your holiday season has been filled with cheer and wonder! As we head into the new year, many of us are eager to start new diets and revolutionize our lives. That’s why today I’m interested in exploring which nutrients and vitamins are essential for a healthy spine, as well as how you can consistently incorporate these into your daily diet. Along with exercise and regular chiropractic care, a well-balanced diet is responsible for how fit we feel within our bodies. Failing to meet our daily intake requirements can leave us feeling tired, sluggish, and foggy. On the other hand, when we do receive the recommended amount of vitamins and minerals, we can put an end to bad sleep, tense muscles, and more! It cannot be understated how important it is to eat well. Though the holidays are a time to indulge and enjoy ourselves, as we create our goals for 2022, I hope you’ll take a few of these under consideration!
Our diets and our spinal health are intricately linked. Spinal pain located in the neck, back, and hips, impacts between 54% and 80% of adults. It’s a leading cause of disability and affects multiple quality of life factors, including employment and mood. According to a study performed by Suzanna Maria Zick, Susan Lynn Murphy, and Justin Colacino–at the University of Ann Arbor–published in the Pain Reports journal, those who experienced spinal pain had a “significantly poorer diet compared to people without spinal pain.” While causality could not be proven, research showed individuals with healthy diets (i.e. “diet quality in the highest tertile on Healthy Eating Index”) were 24% less likely to report chronic spinal pain. An increased intake of fruit, whole grains, and dairy related to a 20% to 26% decreased likelihood of chronic spinal pain. Whereas an increased intake of added sugars related to a 49% increase in the chances of experiencing chronic pain. While this study did not illuminate what the standard diet should be for those who experience chronic spinal pain, it did imply a clear relationship between the quality of one’s diet and the likelihood of experiencing chronic pain. Another study tackled the same topic but focused its scope on adolescents. This study, ‘Spinal pain and nutrition in adolescents - an exploratory cross-sectional study,’ was published within the BioMed Central Musculoskeletal Disorders journal by Mark C Perry, Leon M Straker, Wendy H Oddy, Peter B O’Sullivan, and Anne J Smith. According to the study, a third of adolescents experience a reduction in function because of their spinal pain. An abundance of spinal pain during these developmental years can point to a future of further spinal pain as adults. The study revealed a link between high caffeine consumption among teenage girls and going to sleep hungry (due to lack of food in the home) among both genders as two nutrition-based indicators for spinal pain. Since most adolescents' diets fall far below the recommended dietary guidelines and vary more day-to-day than adults–the study posits that adolescents are more likely to experience nutrition-related spinal pain. Spinal pain can derive from a number of factors, including subluxations, slipped discs, herniated discs, spinal fractures, and more. However, many disorders and conditions which cause spinal pain are predicated upon dietary deficiencies. These deficiencies facilitate the breakdown of the bones, leading to conditions such as osteoporosis and misshapen bones. To avoid the development of these, it’s important to keep the bones strong and healthy. This can be achieved by consistently eating a well-rounded diet and by taking supplements. Now, let’s delve into which nutrients you should prioritize and where you can find them! Calcium Calcium is, of course, the first mineral mentioned when discussing bone health. This is because calcium plays a vital role in the building of bones. If bones are houses, calcium is the mortar used to make bricks. Bone begins as a filament framework of collagen. The body then plies microscopic, crystalline bits of calcium on top of the collagen. This makes for bones that are both strong and flexible, able to absorb the impact of our daily activities without breaking. Our bones, like any house, deteriorate over time. The loose shingles and shutters fall off as a result of high winds. When we have plenty of calcium, these minor losses are easily remedied. When we lack calcium, these minor losses can quickly become structural damage, resulting in weak and brittle bones. The recommended daily intake of calcium is 1300 mg for those between the ages of 9 and 18, 1000 mg for those above 18 and under 50, and 1200 mg for those over the age of 51. Too much calcium (i.e. >2000 mg per day) can result in a higher chance of developing kidney stones. Although calcium is commonly associated with milk and dairy products, there’s as much calcium in a cup of dried figs as in a cup of milk. You’re going to find the highest volumes of calcium in foods that have been “calcium fortified” or “calcium set,” such as certain cereals, soy milk, tofu, and orange juice. Among dairy, milk, buttermilk, and yogurt are amongst the higher providers of calcium. Among vegetables, spinach, arugula, broccoli, and okra are among the most calcium dense. Among fruits, your best bets are (as mentioned) figs and oranges, along with kiwis. Soybeans, oatmeal, whole sesame seeds, and canned mackerel are also good sources. Vitamin D Vitamin D must be deemed equally as important as calcium since, without vitamin D, the body cannot absorb calcium. You see, if calcium cannot make its way into our bloodstream, it’ll never reach our bones and perform the essential function of building strong bones. The recommended daily intake of vitamin D is 600 IU (international units) for those between the ages of 9 and 18, 400 to 800 IU for adults under the age of 50, and 800 to 1000 IU for those over the age of 51. However, I personally take much more than the recommended dosage because I believe these guidelines are low. Vitamin D is a bit harder to come by and, therefore, most people opt to take a daily vitamin–to be sure they’re receiving their recommended daily intake. As for food, fatty fish is perhaps the best source, alongside egg yolks. Opt for fish like tuna, mackerel, and salmon. Three ounces of salmon has about 570 IU, which is over half of the recommended daily intake for adults under 51. Certain dairy products, orange juices, soy milk, and cereals are fortified with vitamin D. As well, cheeses such as Fontina, Muenster, and Monterey are highest in vitamin D content. Wild mushrooms, or mushrooms which have been exposed to sunlight during their growth, contain an incredible amount of vitamin D per serving. Special cuts of meat, such as spare ribs and beef liver, are also higher in vitamin D. Magnesium Magnesium, much like calcium, contributes directly to bone mineral density (or bone strength). When our bodies are low on magnesium, they’ll pull magnesium out of our bones. Likewise, magnesium deficiency impedes the crystallization of bone cells, disrupts the activity of the parathyroid hormone, and induces a low level of inflammation within the body. As if this weren’t enough, magnesium is also responsible for facilitating over 300 biochemical reactions within the body. If you lack the requisite amount of magnesium, you may suffer from stiff, tense muscles, muscle spasms, and muscle weakness. The recommended daily allowance of magnesium is 400-420 mg for adult men, 310-320 mg for adult women, 350-360 mg for those pregnant, and 310-320 mg for those lactating. Too much magnesium (i.e. >350 mg from supplements) can induce diarrhea, nausea, and cramping. Too much magnesium from food sources is harmless, as the body is equipped to pass along excess magnesium through urine. Pumpkin seeds, with 156 mg per ounce, are incredibly high in magnesium, followed by chia seeds at 111 mg. Almonds, as well as boiled spinach, are great sources of magnesium. Cashews, peanuts, and edamame are good. Certain breakfast cereals will come fortified with 10% of your daily intake of magnesium. Dark leafy greens, such as kale and chard, are great. For a bit of fun, you can find magnesium in dark chocolate, too–just make sure it’s 70% cocoa or higher. Brown rice is higher in magnesium than white rice. Among fish, salmon and halibut contain the highest levels of magnesium. Black beans and peanut butter, along with soymilk and potatoes with the skin, are also good ways to reach your daily goal! I hope this article has been helpful for determining ways you can improve your spinal health through dietary changes. Remember, it’s about finding ways to incorporate these foods in a way which feels intuitive and sustainable. Of course, the first and last step to maintaining spinal health is to consult a chiropractor. If you believe your diet is playing a role in your back pain, or you simply aren’t sure, schedule an appointment at Lowcountry Chiropractic. We’ll perform an exam and determine whether a subluxation is the cause of your discomfort. From there, we’ll work together to help you achieve a pain-free life! As always, this is Dr. Bob and I have your back covered! |
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