Food has a lot to do with backache, and we're not just talking about the hazard of carrying a week's worth of groceries and other necessities up the stairs.
When it comes to back pain, nutrition plays a dual role: what we eat has a lot to do with how healthy our bones and muscles are, and with whether or not we are overweight.
Both are important factors in back health.
Extra pounds mean extra strain on the spine and all its supportive tissues, and "overweight" or "obesity" will appear on most every back pain risk factor list.
There's really no diet that cures back pain except insomuch as it reduces weight.
If you're overweight, chances are it will aggravate your back, especially if you're carrying the excess bulk in your belly.
But the pain itself can slow the process of losing the extra pounds.
People in so much pain sometimes find it hard to move around enough to get or keep the weight off.
They become more sedentary because of the pain.
The more sedentary, the less likely the weight loss, the more pain, and on and on.
A sensible diet that includes all the food groups from the USDA Food Guide Pyramid is the only sure-fire prescription, with special attention paid to particular dietary needs.
Athletes and those who exercise intensely place extra demands on their bodies, using more energy, losing more body fluid, and putting more stress on muscles, joints, and bones.
Pregnant women have increased calcium needs.
Vegans - vegetarians who do not consume any animal products at all - can usually get enough calcium, but they must watch for vitamin B's, found only in meats and animal products, fortified breakfast cereals, or through vitamin supplements.
(Studies have found that vegetarians are able to absorb and retain more calcium from foods and have lower rates of osteoporosis than non-vegetarians.
Calcium-retaining properties of soy protein, a vegetarian staple, surely help.
) The 30 to 50 million Americans who are lactose intolerant and cannot digest significant amounts of this enzyme found primarily in milk and dairy products must be vigilant to get enough calcium.
But even older women at risk for osteoporosis can meet most of their special dietary needs by eating leafy greens, fish, and other lactose-free, calcium-rich foods.
For all of us, a varied, balanced eating plan that supplies the right amount of nutrients and energy is necessary to perform at our best, preventing fatigue and related injury in the process.
Not only does the body need specific vitamins and minerals, but how we consume them can help us process the nutrients better (we can absorb only so much vitamin C at a time, for instance).
Here's some sound nutrition and lifestyle advice that will also aid in maintaining back health: Eat a varied, well-balanced diet.
Follow USDA Food Pyramid guidelines; don't overdo the protein; and use sodium, caffeine, and alcohol in moderation (if at all) to maximize intake of essential nutrients, and minimize risks for osteoporosis and other diseases.
Graze.
The latest research is leaning away from the "three squares" to a "grazing" approach: smaller meals, four to six times a day, give the body a more consistent supply of fuel.
Also, by lessening the chance that we'll be "starving" before our next meal, it can help us to eat more sensibly and be less frantic about food preparation, making the meal less stressful and easier to digest.
Don't overdo fast weight loss diets.
If you need to lose weight, be sure you don't lose out on needed nutrients.
If you have a family history of osteoporosis, contact a registered dietitian to address this or other special health needs.
When it comes to back pain, nutrition plays a dual role: what we eat has a lot to do with how healthy our bones and muscles are, and with whether or not we are overweight.
Both are important factors in back health.
Extra pounds mean extra strain on the spine and all its supportive tissues, and "overweight" or "obesity" will appear on most every back pain risk factor list.
There's really no diet that cures back pain except insomuch as it reduces weight.
If you're overweight, chances are it will aggravate your back, especially if you're carrying the excess bulk in your belly.
But the pain itself can slow the process of losing the extra pounds.
People in so much pain sometimes find it hard to move around enough to get or keep the weight off.
They become more sedentary because of the pain.
The more sedentary, the less likely the weight loss, the more pain, and on and on.
A sensible diet that includes all the food groups from the USDA Food Guide Pyramid is the only sure-fire prescription, with special attention paid to particular dietary needs.
Athletes and those who exercise intensely place extra demands on their bodies, using more energy, losing more body fluid, and putting more stress on muscles, joints, and bones.
Pregnant women have increased calcium needs.
Vegans - vegetarians who do not consume any animal products at all - can usually get enough calcium, but they must watch for vitamin B's, found only in meats and animal products, fortified breakfast cereals, or through vitamin supplements.
(Studies have found that vegetarians are able to absorb and retain more calcium from foods and have lower rates of osteoporosis than non-vegetarians.
Calcium-retaining properties of soy protein, a vegetarian staple, surely help.
) The 30 to 50 million Americans who are lactose intolerant and cannot digest significant amounts of this enzyme found primarily in milk and dairy products must be vigilant to get enough calcium.
But even older women at risk for osteoporosis can meet most of their special dietary needs by eating leafy greens, fish, and other lactose-free, calcium-rich foods.
For all of us, a varied, balanced eating plan that supplies the right amount of nutrients and energy is necessary to perform at our best, preventing fatigue and related injury in the process.
Not only does the body need specific vitamins and minerals, but how we consume them can help us process the nutrients better (we can absorb only so much vitamin C at a time, for instance).
Here's some sound nutrition and lifestyle advice that will also aid in maintaining back health: Eat a varied, well-balanced diet.
Follow USDA Food Pyramid guidelines; don't overdo the protein; and use sodium, caffeine, and alcohol in moderation (if at all) to maximize intake of essential nutrients, and minimize risks for osteoporosis and other diseases.
Graze.
The latest research is leaning away from the "three squares" to a "grazing" approach: smaller meals, four to six times a day, give the body a more consistent supply of fuel.
Also, by lessening the chance that we'll be "starving" before our next meal, it can help us to eat more sensibly and be less frantic about food preparation, making the meal less stressful and easier to digest.
Don't overdo fast weight loss diets.
If you need to lose weight, be sure you don't lose out on needed nutrients.
If you have a family history of osteoporosis, contact a registered dietitian to address this or other special health needs.