Back pain is the most common problem that is experienced by more than 80% of people around the world. This back pain can be debilitating, throwing a spanner in your daily activities, keeping you away from the physical exercises and even disturbing your sleep at night.
The back aches are the result of inflammation caused in the spine due to either wear and tear of the aging or any other inflammatory conditions. An expert spine surgeon can help you get rid of your pain but few things in your control can help you reduce this pain. And a well-Balanced anti-inflammatory nutrition tops that list.
Anti-inflammatory Diet – Foods that Fight Inflammation:
A well-balanced diet for the back pain contains the right mix of different types of foods that cut down the inflammation in the body. Yes, there are nutritious foods that are anti-inflammatory and also pro-inflammatory. An anti-inflammatory diet is all about consuming the foods that reduce the inflammation and avoid the foods that fuel the inflammation.
That said, you don’t have to revamp your diet completely but you must make few healthy adjustments. Here are 3 dietary choices you can make to reduce your back pain:
- Fruits and vegetables are your friends:
Make fruits and vegetables your best friends when it comes to diet. Fresh fruits and vegetables are filled with antioxidants that neutralize free radicals and reduce inflammation. Avocados, Blueberries, Carrots, Beans, Kale, Oranges, Berries, Spinach, and Sweet Potato are some of the fruits and vegetables to include in your diet to have your fill of antioxidants to reduce inflammation.
- Prioritize whole foods (grains and nuts):
Refined grains are insipid of vitamins, proteins, nutrients and also are pro-inflammatory. If grains play a major role in your diet, it is highly beneficial to avoid or moderate consumption of foods made from refined and processed grains (white bread, white rice, cookies, cakes, etc.). Rich in antioxidants, B vitamins and fiber, the whole grains protect the cells from damage and promotes the growth of beneficial bacteria and decreases the incidence of diseases. Whole wheat, whole oats, barley, millets, sorghum, rye, amaranth are some of the good whole grain choices you can make.
- Avoid Pro-inflammatory Foods:
Red meat, simple sugar, foods deep-fried in vegetable and seed oils, artificial trans fats, refined carbohydrates, processed meat products, excessive alcohol are some of the foods that fuel inflammation in the body and can further increase the symptoms of the back pain. Moderate and if possible patients are advised to avoid these pro-inflammatory foods.
Make these three dietary choices and top them with daily exercise to fight inflammation and reduce the back pain naturally. In case you are already on a healthy diet and still cannot reduce the back pain, there may be an underlying spine problem. Fortunately, all the spine issues can be solved with the help of the right spine specialist. If you live in the U.K, then Dr.Jwalant Mehta is the Best Spine Surgeon in the U.K with a remarkable record in treating all kinds of spine problems.