What are good foods to eat if you have spinal pain?
Spinal pain is one of the common health problems of modern people, which may be related to prolonged sitting, poor posture, lack of exercise or insufficient nutrition. In addition to timely medical treatment and appropriate exercise, dietary conditioning is also an important way to relieve pain. The following are the recommended foods and related data for relieving spinal pain among the hot topics and content that have been hotly discussed on the Internet in the past 10 days.
1. Foods rich in calcium
Calcium is a key nutrient for bone health, and a lack of calcium may lead to osteoporosis or worsening of spinal pain. Here are some recommendations for high-calcium foods:
| food name | Calcium content (per 100g) | Recommended serving size |
|---|---|---|
| milk | 120 mg | 300-500ml per day |
| cheese | 700mg | 30-50 grams per day |
| black sesame seeds | 780 mg | 10-20 grams per day |
| Tofu | 138 mg | 100-150 grams per day |
2. Foods rich in vitamin D
Vitamin D aids in the absorption of calcium and is essential for bone health. Here are some foods rich in vitamin D:
| food name | Vitamin D content (per 100 grams) | Recommended serving size |
|---|---|---|
| salmon | 12-20 micrograms | 2-3 times a week, 100 grams each time |
| Egg yolk | 1.1 micrograms | 1-2 per day |
| Mushrooms (sun-dried) | 10-20 micrograms | 3-4 times a week, 50 grams each time |
3. Anti-inflammatory foods
Spinal pain can be related to inflammation, so consuming anti-inflammatory foods can help relieve symptoms. Here are some recommended foods:
| food name | anti-inflammatory ingredients | Recommended serving size |
|---|---|---|
| Deep sea fish (such as mackerel, sardines) | Omega-3 fatty acids | 2-3 times a week, 100 grams each time |
| turmeric | curcumin | 1-2 grams per day |
| blueberry | anthocyanin | 50-100 grams per day |
4. Foods rich in magnesium
Magnesium helps relax muscles and relieve pain, and is also helpful for spinal health. Here are some foods high in magnesium:
| food name | Magnesium content (per 100 grams) | Recommended serving size |
|---|---|---|
| spinach | 79 mg | 50-100 grams per day |
| almond | 270 mg | 20-30 grams per day |
| dark chocolate | 146 mg | 20-30 grams per day |
5. Other matters needing attention
In addition to dietary conditioning, you also need to pay attention to the following points:
1.drink more water: Staying hydrated helps with spinal disc health.
2.Avoid foods high in sugar and salt: These foods may exacerbate inflammation and bone problems.
3.Moderate exercise: Low-intensity exercise such as yoga and swimming can help relieve pressure on the spine.
Through a reasonable diet and a healthy lifestyle, spinal pain can be effectively relieved. If the pain persists or worsens, it is recommended to seek medical examination promptly.
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