How can certain foods help reduce back pain. What role does inflammation play in chronic pain conditions. Which dietary changes may provide relief from low back discomfort. How effective is an anti-inflammatory diet for managing back pain symptoms.

The Link Between Diet and Back Pain: New Research Findings

Recent research has uncovered a compelling connection between the foods we consume and the likelihood of experiencing low back pain. A study presented at the Association of Academic Physiatrists (AAP) digital conference in February 2021 suggests that adopting an anti-inflammatory diet could potentially alleviate low back pain symptoms.

Valerio Tonelli Enrico, a physical therapist and doctoral student at the University of Pittsburgh who presented the findings, states, “Our findings suggest that diets that are more anti-inflammatory tend to be better for back pain.” This groundbreaking research opens up new possibilities for managing one of the most common types of pain reported in the United States.

Key Findings of the Study

• The study analyzed data from 3,966 subjects in the 2003-2004 National Health and Nutrition Examination (NHANES) survey.
• Researchers used the Dietary Inflammatory Index (DII) to assess the inflammatory potential of participants’ diets.
• Those with the most pro-inflammatory diets had a 42% higher chance of experiencing low back pain compared to those with the least inflammatory diets.

Understanding Inflammation and Its Impact on Back Pain

Inflammation plays a crucial role in our body’s immune response, helping to heal injuries and fight illnesses. However, chronic inflammation can lead to various health issues, including persistent back pain.

Chronic inflammation occurs when the inflammatory response continues in healthy tissues or persists for extended periods. This prolonged state of inflammation can contribute to numerous chronic diseases and exacerbate conditions such as arthritis and back pain.

The Role of Chronic Inflammation in Health

Chronic inflammation has been linked to several serious health conditions, including:

• Cancer
• Heart disease
• Diabetes
• Alzheimer’s disease
• Depression

Given the prevalence of low back pain – with one in four adults reporting such discomfort in the previous three months according to the Centers for Disease Control and Prevention (CDC) – understanding the relationship between inflammation and pain is crucial for developing effective management strategies.

Characteristics of Pro-Inflammatory and Anti-Inflammatory Diets

To better understand how diet can influence back pain, it’s essential to differentiate between pro-inflammatory and anti-inflammatory dietary patterns.

Pro-Inflammatory Diet

A pro-inflammatory diet, often associated with the standard American diet (SAD), typically includes:

• Refined grains
• Sodas and fruit juices
• Trans fats
• Meat from grain-fed animals
• Refined vegetable oils (e.g., soybean oil, corn oil)

Ryanne Lachman, RDN, a registered dietitian at the Cleveland Clinic’s Center for Functional Medicine, explains that refined vegetable oils are particularly problematic due to their high omega-6 fat content, which can promote inflammation.

Anti-Inflammatory Diet

An anti-inflammatory diet, on the other hand, typically includes:

• Whole grains
• Abundant fruits and vegetables
• Healthy fats (e.g., olive oil, avocados)
• Lean proteins
• Nuts and seeds

This dietary pattern closely resembles the Mediterranean diet, which has been associated with numerous health benefits, including reduced inflammation.

The Mediterranean Diet: A Model for Anti-Inflammatory Eating

The Mediterranean diet has gained recognition for its potential to reduce inflammation and promote overall health. This eating pattern emphasizes:

1. Plant-based foods (fruits, vegetables, whole grains, legumes)
2. Healthy fats (olive oil, nuts, seeds)
3. Moderate consumption of fish and poultry
4. Limited red meat intake
5. Moderate wine consumption (optional)

By adopting principles from the Mediterranean diet, individuals may be able to reduce inflammation and potentially alleviate back pain symptoms.

Specific Foods That May Help Reduce Back Pain

While an overall anti-inflammatory diet can be beneficial, certain foods have shown particular promise in reducing inflammation and potentially alleviating back pain:

Omega-3 Rich Foods

Omega-3 fatty acids have potent anti-inflammatory properties. Foods high in omega-3s include:

• Fatty fish (salmon, mackerel, sardines)
• Flaxseeds and chia seeds
• Walnuts
• Algae and seaweed

Colorful Fruits and Vegetables

Fruits and vegetables rich in antioxidants and phytonutrients can help combat inflammation. Some excellent choices include:

• Berries (blueberries, strawberries, raspberries)
• Leafy greens (spinach, kale, collard greens)
• Orange and yellow vegetables (sweet potatoes, carrots, bell peppers)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)

Herbs and Spices

Many herbs and spices contain compounds with anti-inflammatory properties. Consider incorporating:

• Turmeric (contains curcumin)
• Ginger
• Garlic
• Cinnamon
• Rosemary

Implementing Dietary Changes for Back Pain Relief

Transitioning to an anti-inflammatory diet doesn’t have to be overwhelming. Here are some practical steps to get started:

1. Gradually increase your intake of fruits and vegetables
2. Replace refined grains with whole grains
3. Swap out processed snacks for nuts and seeds
4. Incorporate fatty fish into your meals at least twice a week
5. Use olive oil as your primary cooking oil
6. Experiment with new herbs and spices in your cooking

Remember that dietary changes can take time to show effects. Consistency is key when adopting an anti-inflammatory eating pattern.

The Importance of a Holistic Approach to Back Pain Management

While diet plays a significant role in managing inflammation and potentially reducing back pain, it’s essential to approach pain management holistically. Other factors that can contribute to back pain relief include:

• Regular physical activity and exercise
• Proper posture and ergonomics
• Stress management techniques (e.g., meditation, yoga)
• Adequate sleep
• Maintaining a healthy weight

Combining dietary changes with these lifestyle modifications may provide more comprehensive relief from back pain symptoms.

Can dietary changes completely eliminate back pain?

While dietary modifications can significantly reduce inflammation and potentially alleviate back pain symptoms, they may not completely eliminate pain in all cases. Back pain can have multiple causes, including structural issues, injuries, or underlying medical conditions. An anti-inflammatory diet should be viewed as one component of a comprehensive pain management strategy, which may also include physical therapy, exercise, and medical treatments as recommended by healthcare professionals.

How long does it take to see results from an anti-inflammatory diet?

The timeline for experiencing relief from back pain through dietary changes can vary from person to person. Some individuals may notice improvements within a few weeks, while others might take several months to experience significant changes. Factors such as the severity of inflammation, consistency in following the diet, and individual metabolism can all influence the rate of improvement. It’s important to maintain the anti-inflammatory eating pattern for at least 8-12 weeks to give your body time to respond to the dietary changes.

Potential Challenges and Considerations

While adopting an anti-inflammatory diet can offer numerous benefits, it’s important to be aware of potential challenges and considerations:

Dietary Restrictions and Allergies

Some individuals may have food allergies or intolerances that limit their ability to consume certain anti-inflammatory foods. In such cases, working with a registered dietitian can help develop a personalized anti-inflammatory eating plan that accommodates these restrictions while still providing maximum benefits.

Cost Considerations

Fresh produce, high-quality oils, and certain anti-inflammatory foods may be more expensive than processed alternatives. However, there are ways to incorporate anti-inflammatory foods into your diet on a budget:

• Buy seasonal fruits and vegetables
• Consider frozen fruits and vegetables, which are often more affordable and equally nutritious
• Purchase whole grains and legumes in bulk
• Grow your own herbs

Sustainability and Long-term Adherence

Maintaining an anti-inflammatory diet long-term requires commitment and lifestyle changes. To increase the likelihood of success:

1. Make gradual changes rather than overhauling your entire diet at once
2. Find anti-inflammatory recipes that you enjoy and fit your lifestyle
3. Involve family members or friends for support and accountability
4. Plan meals in advance to ensure you have anti-inflammatory options readily available

The Future of Nutrition in Pain Management

The growing body of research linking diet to inflammation and pain opens up exciting possibilities for the future of pain management. As our understanding of the relationship between nutrition and pain continues to evolve, we may see:

• More personalized dietary recommendations based on individual inflammatory markers
• Integration of nutrition counseling into standard pain management protocols
• Development of targeted anti-inflammatory supplements
• Increased focus on nutrition education in medical and healthcare curricula

These advancements could lead to more comprehensive and effective strategies for managing chronic pain conditions, including back pain.

How does the gut microbiome relate to inflammation and back pain?

The gut microbiome plays a crucial role in regulating inflammation throughout the body. An imbalanced gut microbiome, often referred to as dysbiosis, can contribute to chronic inflammation, potentially exacerbating back pain. An anti-inflammatory diet rich in fiber, prebiotics, and probiotics can help promote a healthy gut microbiome, potentially reducing overall inflammation and contributing to pain relief. Foods that support gut health include fermented foods (like yogurt, kefir, and sauerkraut), high-fiber vegetables, and prebiotic-rich foods such as garlic, onions, and leeks.

Are there any specific nutrients that are particularly important for back health?

While an overall balanced diet is crucial for back health, certain nutrients may play a particularly important role:

• Vitamin D: Essential for bone health and may help reduce inflammation
• Calcium: Important for maintaining strong bones
• Magnesium: Helps relax muscles and reduce pain
• Vitamin C: Necessary for collagen production, which is important for the health of spinal discs
• Omega-3 fatty acids: Potent anti-inflammatory agents

Ensuring adequate intake of these nutrients through diet or, if necessary, supplementation under medical supervision, may contribute to overall back health and pain management.

Combining Dietary Changes with Other Pain Management Strategies

While diet plays a significant role in managing inflammation and potentially reducing back pain, it’s most effective when combined with other evidence-based pain management strategies. A comprehensive approach to back pain relief may include:

Physical Therapy and Exercise

Regular physical activity and targeted exercises can help strengthen the muscles supporting the spine, improve flexibility, and reduce pain. A physical therapist can develop a personalized exercise program tailored to your specific needs and limitations.

Mind-Body Techniques

Practices such as yoga, tai chi, and mindfulness meditation can help reduce stress, improve body awareness, and promote relaxation, potentially contributing to pain relief.

Ergonomic Adjustments

Making changes to your work environment, such as using an ergonomic chair or standing desk, can help reduce strain on your back and prevent pain exacerbation.

Sleep Optimization

Adequate, quality sleep is crucial for pain management and overall health. Investing in a supportive mattress and pillow, and practicing good sleep hygiene can contribute to better sleep and potentially reduced pain.

Stress Management

Chronic stress can exacerbate inflammation and pain. Implementing stress-reduction techniques such as deep breathing exercises, progressive muscle relaxation, or engaging in hobbies can help manage stress levels and potentially reduce pain.

By combining these strategies with an anti-inflammatory diet, individuals may experience more comprehensive and lasting relief from back pain symptoms.

Can certain foods actually worsen back pain?

Yes, certain foods can potentially exacerbate inflammation and worsen back pain symptoms. Foods that may contribute to increased inflammation include:

• Processed foods high in trans fats
• Refined sugars and high-fructose corn syrup
• Excessive alcohol consumption
• Red and processed meats
• Foods with artificial additives and preservatives

Additionally, some individuals may have specific food sensitivities that can trigger inflammation and pain. Common culprits include gluten, dairy, and nightshade vegetables (tomatoes, peppers, eggplants). If you suspect certain foods may be worsening your back pain, consider keeping a food diary and discussing your observations with a healthcare professional or registered dietitian.

Anti-inflammatory Diet Could Help Reduce Low Back Pain

If you’re one of the millions of Americans with low back pain, chances are you’ve tried a variety of lifestyle adjustments and remedies to improve your symptoms. Although it may help to upgrade to a high-tech mattress or an ergonomic office chair, new research suggests that you may be able to improve your back pain via a less obvious (and less expensive) route: by changing the foods you eat every day.

The research, presented at the February 2021 Association of Academic Physiatrists (AAP) digital conference, found a link between what people ate and their chances of having low back pain.

“Our findings suggest that diets that are more anti-inflammatory tend to be better for back pain,” says Valerio Tonelli Enrico, a physical therapist, research assistant, and doctoral student at the University of Pittsburgh, who presented the findings.

“An anti-inflammatory diet would include whole grains and lots of fruits and vegetables — similar to the Mediterranean diet,” Tonelli Enrico says.

Chronic Inflammation’s Role in Disease and Pain

Inflammation isn’t always a bad thing: Acute inflammation is actually an important immune response that helps heal injuries or fight illness. But chronic inflammation — inflammation that occurs in healthy tissues or that lasts for months or years — can cause damage and contribute to many chronic diseases, including cancer, heart disease, diabetes, Alzheimer’s disease, and depression, according to the National Institute of Environmental Health Sciences. Chronic inflammation can also play a role in conditions such as arthritis or back pain.

Low back pain is the most common type of pain reported in the United States; one out of every four adults report having low back pain in the previous three months, according to the Centers for Disease Control and Prevention (CDC).

RELATED: Best Home Remedies for Low Back Pain: Advice From a Physical Therapist

Low Back Pain Is More Likely in People With a Pro-inflammatory Diet

The study used data from the 2003–2004 National Health and Nutrition Examination (NHANES) survey database and included 3,966 subjects. The incidence of back pain was assessed by whether or not a participant had experienced low back pain at any time in the three months before the survey.

Diet was evaluated through a survey in which participants were asked to recall all the foods they ate in a 24-hour period. Researchers used the Dietary Inflammatory Index (DII), a measure based on nearly 2,000 studies on different foods and their effect on different inflammatory markers, according to a paper published in 2019 in Advances in Nutrition.

A DII score was assigned to each participant in the trial on the basis of the foods they reported eating; the higher the score, the more likely the diet was considered “pro-inflammatory,” or likely to cause inflammation.

Researchers ranked the participants and placed them into quartiles according to their DII score. People in the top quartile, who had the most inflammatory diet, had a 42 percent higher chance of having low back pain compared with the group with the least pro-inflammatory diet.

“From my clinical experience, these findings make sense,” says Ryanne Lachman, RDN, a registered dietitian with the Center for Functional Medicine at Cleveland Clinic in Ohio. “We do commonly see pain associated with inflammation,” she says.

“A 42 percent higher chance of having low back pain with a pro-inflammatory diet is absolutely significant and worth paying attention to,” says Lachman. The DII measurement tool and the inflammatory biomarkers the researchers used are both reliable sources of information, she says.

“The researchers controlled for physical activity, body mass index (BMI), and education, which adds some weight to their findings,” says Lachman. Low back pain can be associated with a higher BMI, and so it’s meaningful that the improvements weren’t just because some people on a low-inflammatory diet weighed less, she adds.

RELATED: U.S. News & World Report’s Best and Worst Diets of 2021

What Is a Pro-Inflammatory Diet?

Many of the foods that increase inflammation, or are “pro-inflammatory,” can be found in the standard American diet, also known as the SAD diet, says Lachman. “This is a diet where we consume mainly refined grains that are too easily absorbed and create lingering blood sugar problems and weight gain,” she says. Sodas, fruit juices, trans fats, and meat from grain-fed animals can be pro-inflammatory as well, says Lachman.

“One source of inflammation that I think a lot of people don’t realize are refined vegetable oils such as soybean oil, vegetable oil, and corn oil. They’ve all gone through a high level of processing, and they contain omega-6 fats which are inherently pro-inflammatory,” she says. These oils are not only used in cooking, but often used in baked goods such as cookies or cupcakes.

“Some of these things aren’t outright harmful in small doses, but when we have them embedded in every product, every processed food, and every restaurant uses them, that’s when chronic inflammation can ensue — from chronic exposure,” says Lachman.

RELATED: Good Fats vs. Bad Fats: Everything You Should Know About Fats and Heart Health

Anti-Inflammatory Diet More Likely to Improve Back Pain Related to Inflammation

For this study, everyone who had experienced lower back pain within a three-month period was included in the study, no matter what the cause.

“Low back pain is a complex syndrome that be caused by many different issues, and not all these individuals who experienced low back pain had inflammation as a main driving cause. Some people might have back pain because of an injury or mechanical issue,” says Tonelli Enrico.

Inflammatory back pain is typically caused by a form of inflammatory arthritis, such as ankylosing spondylitis or psoriatic arthritis, according to the National Institute of Neurological Disorders and Stroke.

Mechanical causes of back pain can result from such things as sleeping on a bad mattress, straining your back during a workout, or being injured in a fall or a car accident.

“If we can zero in on the subset of people with back pain where inflammation is the most important factor, I think that an anti-inflammatory diet might even make a bigger difference in reducing the likelihood of lower back pain,” he says.

Expert Tips on Reducing Inflammation in Your Diet

Although diet may help improve pain, people shouldn’t think that food has the immediate effect that pain medications may provide, says Lachman. “If you change your diet and don’t feel different in the short-term, don’t get discouraged,” she says.

Following an anti-inflammatory diet isn’t just about eliminating foods that cause inflammation, says Lachman. “We also need to eat enough of the kinds of foods that will reduce the triggers for inflammation.”

• Eat lots of colorful fruits and vegetables. “If pain reduction is the primary goal, eating 4 to 6 cups of colorful vegetables and fruits without any added sugars will essentially guarantee a supply of anti-inflammatory nutrients, along with many other benefits,” says Lachman. “This should mostly be veggies, especially things in the cruciferous family such as watercress, broccoli, and arugula; they have really strong anti-inflammatory benefits,” she adds.
• Consuming more omega-3s can help offset omega-6s. “I suggest steering clear of refined oils altogether, but increasing omega-3s can help provide a more anti-inflammatory balance of those oils,” says Lachman. Research, including a paper published in November 2018 in the BMJ, shows that increasing omega-3 consumption while reducing omega-6 consumption reduces the inflammatory response of a high-fat meal. “My suggestions for upping omega-3 intake would include cold-water fish like salmon, sardines, and cod. Plant-based options can include hemp, flax, or chia seeds,” says Lachman.
• Prepare foods with anti-inflammatory spices. Spices such as ginger, cinnamon, and cayenne can be used to decrease inflammation, as well. Turmeric is another good example of this; you can use it in savory foods or add it to a smoothie, says Lachman.

The way you cook certain foods can also worsen inflammation. A 2017 meta-analysis published in Scientific Reports found that frying, roasting, microwaving, searing, or grilling meats, fish, and eggs produces compounds called advanced glycation end products (AGEs).

Although your body produces AGEs naturally and they are found in raw animal products, cooking, especially at high temperatures, forms new AGEs. High levels of the compounds in tissues and blood can trigger an inflammatory response and are suspected to increase inflammation in the body.

To limit this effect, try preparing meat dishes that call for steaming, simmering, or braising, and cut down on processed foods, which have often been exposed to a high cooking temperature to increase their shelf life, according to the Arthritis Foundation.

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Good & Bad Food for Back Pain: Anti-Inflammatory and Inflammatory Food Lists

You will learn the answers to these questions:

• Which foods may cause inflammation?

• Which foods may reduce inflammation?

• Which family of vegetables are commonly thought to cause inflammation (but there’s no evidence)?

• What is one vitamin and one mineral that support spine health?

Can my diet play a role in the regulation of inflammation? 

Yes.

Can my diet be causing back pain? 

Maybe.

Is changing my diet a quick fix to addressing back pain? 

No.

Causes of Back Pain

Most people have experienced back pain at least once in their lifetime. The causes of back pain vary from self-inflicted due to bad habits to accidents, muscle or ligament strains, injuries, ruptured disks, and arthritis…just to name a few. There are also factors that increase the risk of developing back pain like: excess weight, lack of exercise, and certain diseases. 

Pro-Inflammatory Diet

A pro-inflammatory diet is a diet that lacks fruits and vegetables, contains high amounts of meat, refined grain products, and dessert foods. There has been some evidence that indicates an association between a pro-inflammatory diet and bodily inflammation, in addition to being one of the contributing factors of overweight or obesity.

Moreover, it has been reported that there is an increased association between prevalence of lower back pain and obesity. So, consider paying more attention to food to help relieve some of that back pain.

Often, back pain is the direct result of chronic inflammation. Several studies have examined different foods and how they play a role in reducing inflammation.

There are certain characteristics that comprise an anti inflammatory diet: low in refined carbohydrates (white bread, pizza dough, pasta, pastries, white flour, white rice, desserts), adequate amounts of protein and fats (like omega-3 fatty acids), and foods rich in phytonutrients (a.k.a. antioxidants), micronutrients, and fiber. 

Here is a list of foods that may cause inflammation and you should avoid in your diet:

• Unhealthful oils like corn, soya, sunflower, safflower and canola.

• Processed carbohydrates like: breakfast cereals, white bread, white pasta, snack foods like chips and crackers, baked goods, pastries, ice cream

• Sugar sweetened beverages

• Fried foods

Anti-Inflammatory Diet

(name=anti) The strongest scientific evidence suggests that foods high in antioxidants can have an anti-inflammatory effect that helps soothe and reduce the risk of back pain flare ups.  If we imagine a diet that compromises all these qualities, they are most likely to be found in a Mediterranean diet.

Below are a list of anti-inflammatory foods for back pain to include in your diet: 

• Seafood : tuna, salmon, mackerel, sardines, anchovies, shellfish

• Fruits (focusing on blueberries, strawberries and raspberries)

• Dark leafy vegetables

• Legumes/pulses

• Nuts and seeds

• Olives and olive oil

• Herbs & Spices (ginger, turmeric, garlic, oregano, cinnamon, rosemary, cloves)

When dining out, it can be harder to stick to any diet, including an anti-inflammatory one. Consider also following a guide for an anti-inflammatory diet while dining out.

What About Nightshade Vegetables?

Nightshade vegetables include tomatoes, eggplants, bell peppers, potatoes, paprika, cayenne pepper. There has been some hype regarding whether these foods seem to trigger flares with individuals with inflammatory diseases.  

There is no scientific evidence to confirm the link between nightshades and inflammation. Some individuals may be sensitive to nightshades, but nightshades themselves are not inherently inflammatory. If you believe these foods may be contributing to your inflammation, avoid them for 2 weeks and see if your symptoms subside.

Calcium and Vitamin D

Vitamin D plays an important role in bone health, with one key function of improving the body’s absorption of calcium. As they both contribute to bone mass in the vertebrae in the spine, make sure to check with your doctor if you need any supplementation. 

The ideal way is to get more calcium and vitamin D is from your diet. Sources of calcium (aside from dairy) include: spinach, kale, collards and sardines. Foods that provide Vitamin D include: tuna, salmon, cheese, mushroom and egg yolks.

The Bottom Line

There is no single food that will reduce inflammation. The key is to include a variety of fresh nutritious foods and to be aware of the ingredient list if buying a packaged product. Some items may be considered “whole” and “healthy,” but may also contain added sugars/fats which may reduce the anti-inflammatory effect of the food. Diet, exercise, posture, healthy weight and good sleeping position all play their part in relieving back pain.

Nutrition is 1 of the 4 pillars of Goodpath integrative medicine. Get access to a back pain program built on Goodpath’s integrative medicine and machine learning science, personalized just for you: 

Learn more about other ways to manage back pain with yoga at home or some supplements that may help.

Diet, nutrition in diseases of the back and joints

Many diseases of the musculoskeletal system are often caused by metabolic disorders in the human body, which are often the result of malnutrition. Consider how food can affect the functioning of the musculoskeletal system.

1. The intra-articular fluid has the most alkaline pH-7.74.

   When it changes to the acidic side, cartilage is malnourished, accumulation of under-oxidized products and uric acid salts, which leads to premature wear of cartilage tissue. Therefore, in the diet, it is necessary to limit the consumption of products that lead to acidification of the internal environment of the body, namely: meat, flour, sweet and canned foods. Alkalinization and restoration of the pH of the joints contribute to: dairy products, vegetables and fruits (especially fresh).

2. Formation of uric acid salts.

   When eating protein foods, uric acid salts are formed in the body, which is then excreted through the organs of the excretory system (liver, kidneys). With excessive intake of protein or in violation of the function of internal organs, additional ways of its excretion open: skin, mucous membranes, including the synovial membranes of the joints. This contributes to the accumulation of uric acid salts in the joint cavity, in periarticular tissues, as well as the formation of stones in the internal organs, in the oral cavity (tartar).

   Prevention consists in observing the norm of daily protein intake – no more than 80-100 g per day, limiting meat products. It should be borne in mind that a lot of protein is found in dairy products, cereals, cereals, nuts, and legumes.

3. The use of essential macro- and microelements, vitamins.

   Sulfur is an important element in the construction of collagen and elastin fibers. Its sufficient intake contributes to the timely restoration and renewal of cartilage tissue. A lot of sulfur is found in legumes.

   Calcium is an important building block of bone tissue. Found in dairy products, cheese, spinach, beans, nuts.

   Vitamin D3 improves the absorption of calcium by bone tissue. It is formed in the skin during sunburn, and is also found in fish products.

4. Ensuring normal blood circulation in the muscular-articular apparatus. The main causes of blood flow disorders associated with food intake:

• Blood with cholesterol impedes the movement of blood through the vessels, contributes to the formation of cholesterol plaques, which narrow the lumen of the vessels, limit the flow of nutrients to the tissues. Prevention consists in the need to limit the intake of food rich in cholesterol – meat, fatty foods.
• Blood clotting. To eliminate blood clotting, it is necessary to take a sufficient amount of water up to 1.5-2 liters. per day. This amount also includes water contained in food, in first courses.
• Viscous blood containing a large amount of protein that sticks red blood cells together.
• High level of adrenaline, appears if a person is nervous all the time or is at a high level of adrenaline professionally (eg driver, leader, artist, etc.). Adrenaline always constricts blood vessels, contributing to the difficulty of blood flow.
• The presence of toxins in the blood. To remove them, it is necessary to periodically carry out cleansing procedures, observe the correct diet.

Resume . For normal operation and prevention of diseases of the musculoskeletal system, it is necessary to adhere to a dairy-vegetarian diet, while limiting meat and sweet foods. It is also necessary to limit the total amount of food, do not overeat. Do physical education. Purify the body and normalize the functioning of internal organs with the help of diet and herbal medicine.

Back pain and diet

Lose weight

In case of back pain, the attending physician will definitely recommend a diet to a patient with overweight in order to reduce excess weight and reduce the load on the musculoskeletal system (spine and joints).

In practice, body mass index (BMI) is used to determine overweight. If the BMI is from 25 to 29.9, then this indicates excess weight, if the BMI is above 30, it indicates obesity. To get your BMI, you need to divide your weight (in kilograms) by your height (in meters) squared.

To lose weight, you need to follow two golden rules: reduce your calorie intake and introduce moderate exercise into your life. It is very important to understand that you need to seriously change your lifestyle: short-term diets and physical activity allow you to lose weight, but when you return to old habits, the weight will be restored.

The best way is to make small changes in your lifestyle and stick to them. Then you can gradually add new changes, which also need to be adhered to.

Currently, there are drugs and surgical interventions that help to reduce body weight, but they are indicated only for people with a high BMI and those who have not been able to lose weight through diet and exercise. But even after surgery, patients must adhere to diet and exercise.

Balance your diet

Many studies have examined the effects of various foods and supplements on back pain. A minor analgesic effect was found in black pepper, turmeric, soybeans, avocado, fish oil, and vitamin D. A review of several studies found positive effects of nutritional supplements such as L-carnitine, curcumin, passion fruit skin extract, collagen hydrolyzate, glucosamine and chondroitin, cytidine and uridine.

Strengthen bones

Several independent studies have shown better results in the treatment of patients with back pain who took fish oil (omega 3 fatty acids) for 2 years. This is most likely due to the anti-inflammatory effects of the acids found in fish oil.

If a patient with back pain has osteoporosis or is at increased risk of developing it, two dietary supplements, calcium supplements and vitamin D, should be added to the diet. The main sources of calcium in the diet are milk and other dairy products such as hard cheese , cottage cheese or yogurt, as well as green vegetables (cabbage and broccoli). Some grains, soy products, and fruit juices are fortified with calcium.

“Give food” to nerve fibers

If the spinal roots are damaged, a persistent pain neuropathic syndrome develops. It is manifested by shooting pain, a crawling sensation in the area for which the damaged nerve is responsible, a burning sensation. Pain syndrome significantly reduces the quality of life: it is difficult to sit and stand, bend over, lead an active lifestyle, do your favorite things.

Neuropathic pain develops against the background of damage to the membrane of the spinal root, which consists of myelin. Against the background of the prescribed treatment, the damaged shell can be restored. Studies have shown that nucleotides, B vitamins, and folic acid play an important role in the restoration of this shell. In the complex therapy of pain in the back, the patient may be recommended to take Keltikan® complex, which contains the nucleotide uridine monophosphate, vitamins B6 and B12, folic acid, which contribute to the restoration and regeneration of the nerve fiber. The drug is prescribed 1 capsule in the morning for at least 20 days.

Thus, the patient with back pain is advised to reduce excess body weight by reducing the caloric intake and introducing moderate physical activity. The diet should be balanced and complete. It is recommended to include foods rich in calcium and B vitamins: soybeans, avocados, milk and other dairy products, hard cheese, cottage cheese, yogurt, green vegetables, cabbage, broccoli, fish, liver, chicken meat, eggs, nuts, legumes , bananas. Use black pepper and turmeric in cooking. Recommended intake of fish oil and vitamin D, L-carnitine, passion fruit skin extract, collagen hydrolyzate, glucosamine and chondroitin, cytidine and uridine.

References

• Torlak MS., Bagcaci S., Akpinar E., Okutan O., Nazli MS., Kuccukturk S. The effect of intermittent diet and/or physical therapy in patients with chronic low back pain: A single-blinded randomized controlled trial. // Explore (NY) – 2020 – Vol – NNULL – p.; PMID:32859542
• Bowman M.A., Neale A.V., Seehusen D.A. New Research on Back Pain, Diet and Diabetes, Advanced Care Planning, and Other Issues Frequently Seen in Family Medicine. // J Am Board Fam Med – 2020 – Vol32 – N6 – p.