“Focus on keeping your spine straight. It is the job of the spine to keep the brain alert.”
BKS Iyengar
The spine is made up of bones, nerves, discs, muscles, and other tissues. So, to take care of the spine, we have to take care of these components that create the spine. For example: to take care of bone health, you must eat calcium and vitamin-rich food, and for the disc, you have to ensure proper hydration, and so on. It is crucial to have a healthy spine to live a healthy life because most of the structural problems emanate from the spine. Yoga for the spine, back exercises, meditation, and deep breathing, along with the following food options can help you have a strong and healthy spine.
Best foods for a healthy spine
Green vegetables
Spine inflammations get relieved with certain vegetables rich in vitamin C and B12, such as brinjal, drumstick, spinach, broccoli, etc. They are packed with nutrients that build immunity and repair damaged cells.
Dairy products
Lack of calcium may cause bone pain, cramping, stiffening, etc. Calcium and Vitamin D help fuel the cells and regulate the healing process post-injury. Hence dairy products like milk, yogurt, butter, cheese, etc. in moderation work greatly.
Protein-rich food
Millets, lentils, beans, sesame seeds, etc., are protein-rich and rich in iron, minerals, and vitamins. They help in the process of digestion and reduce inflammation. Not only do they provide relief against back pain and osteoporosis, but they also have antioxidants that repair damaged tissues and help in quicker healing.
Gluten-Free Carbs
Gluten is known to be the enemy of the spine and research suggests that people who experience chronic low back pain intake gluten regularly. Gluten induces nerve pain and it worsens as you age. Hence a gluten-free diet and healthy carbs are the way to treat spine pain. Brown rice, vegetables rich in starch, quinoa, etc., are some of the great options.
Fruits
Fruits containing antioxidants like blueberries, pineapple, and grapes are the best for your spinal health as they help reduce inflammation and boost digestion. But just like everything else, the benefit is maximum when you eat in moderation.
Herbs
Ginger has anti-inflammatory properties, and so does cinnamon, basil, etc. The spices we commonly use at home, like turmeric, reduce pain and improve our immunity. It is essential to consume them in moderation.
Conclusion
Although it is important to be mindful of what you eat and the benefits derived from them, nothing beats maintaining an active lifestyle. Spine exercises that stabilize and strengthen the spine, proper rest at night, keeping yourself hydrated to detox, etc. are the keys to maintaining good spinal health. And even if you are recovering from spine injury or pain, food plays a major role as it balances the vata dosha.
Learning the Sudarshan Kriya and practicing it regularly also helps remove toxins from the body while calming the stressed mind, which is essential for a healthy spine. Transform your life today with the right food choices and a disciplined life.
Based on inputs by Dr. Vimal Patel, Faculty and Spine care specialist, The Art of Living
Written by: Supriti Tripathy
FAQ on best foods for your spine
Follow a nutritious diet
Fight body stiffness with yoga and exercises
Stay hydrated
Take breaks between work
Maintain your posture
Cat cow pose, child’s pose, bridge pose, downward facing dog pose, spinal twist, etc. are some yoga postures that help relieve the lower back muscles. However, always consult an expert before you plan to do any form of exercise for severe spine pain.
Yes. Walking is an efficient way to keep fit as it increases blood circulation, oxygenates every other organ, and helps get rid of toxins. Walking strengthens the spine, takes care of postural problems, and improves flexibility. Walking for 30 minutes every day is ideal for a healthy mind and body.
Spinal injury or infection
Wrong posture
Birth defect
Aging
Spine surgery
Magnesium, Vitamins-A, B12, C, D, and K, omega fats, iron, and zinc are essential for spinal health. Their properties of fighting inflammation and repairing tissues also help in recovering after a spine injury.
