Breakfast to build a better spine

Breakfast to build a better spine

Breakfast to build a better spine

 

Whether you’re trying to recover from a spinal injury or avoid one, a healthful, nutritious diet is key.  

 

Pancakes center stage

 

Who can say no to pancakes? But if you’re maximizing your spine health, you should try buckwheat pancakes. 

 

Why Buckwheat? It turns out that many grains are acid forming. Buckwheat, on the other hand, is an alkalizing food. Some researchers recommend that you concentrate on the overall acidity or alkalinity of your diet. Proponents of such diets believe that diet can alter the acidity or alkalinity of the body. According to these nutritionists, foods that are themselves acidic, such as lemons or vinegar do not necessarily render your body acidic. Instead, they characterize meat, poultry, fish, dairy, eggs, grains and alcohol as acidic foods. Natural fats, starches, and sugars are considered neutral foods. Fruits, nuts, legumes, and vegetables are considered alkaline foods.

 

In 2001, German researchers investigated the effects of alkalinizing the buffering capacity of blood on the pain symptoms in a group of volunteers. They found that after four weeks of alkalinizing dietary alterations, 76 out of 82 patients reported marked improvement in chronic low back pain.

 

Scrambled eggs and spinach

 

In addition to being a wonderful source of protein and rich in the essential brain boosting nutrient choline (https://www.facebook.com/104849874186578/posts/439886130682949/?d=n), eggs provide micronutrients that enhance spine health. In 2018, one multinational team reported that  consuming natural eggshell membrane alleviated joint pain or stiffness. They reported on 60 women and compared the egg product to a placebo (sugar pill). They reported improved recovery from exercise-induced joint pain and stiffness in the egg eating group.

 

Eggs fall into the acid forming group of foods. But if you scramble them up with spinach the balance shifts back to alkaline. Also, many vegetables, whether deep green (spinach, broccoli and kale) or brightly colored (carrots and peppers) reduce inflammatory substances in the blood. Eating foods that decrease the inflammation in your body has been found to improve your spine health and diminish spinal pain. 

 

Goat milk yogurt

 

Vitamin D and Calcium can increase bone strength. These can be found in dairy products that are high in calcium and fortified with vitamin D. The majority of dairy products are made from cow’s milk, which is very acid forming. So why not try some goat milk yogurt instead? Since goat milk may not be fortified with vitamin D, eat on the deck. Let the sun kiss your skin and produce some natural vitamin D.

 

 

 

 

 

Eat with your spine in mind.

The types of food you choose to eat can improve your spine health by increasing the strength of your vertebral bones, decreasing inflammation, preventing birth defects and providing micronutrients.

 

Decreased Inflammation = Healthier Spine

Eating foods that decrease the inflammation in your body has been found to improve your spine health and diminish spinal pain. Getting protein from plants (beans and nuts) provides nutrients without increasing the inflammation that may be associated with animal-based (meat) proteins. Eating foods rich in good fats, like Omega-3 (salmon, mackerel) or Omega-9 fatty acids (olive oil, avocados) have anti-inflammatory effects on your body. Many vegetables, whether deep green (spinach, broccoli and kale) or brightly colored (carrots and peppers) reduce inflammatory substances in the blood.

 

Alkaline Diet and Spine Health

Rather than concentrating on specific foods, some researchers recommend that you concentrate on the overall acidity or alkalinity of your diet. Proponents of such diets believe that diet can alter the acidity or alkalinity of the body. According to these nutritionists, foods that are themselves acidic, such as lemons or vinegar do not necessarily render your body acidic. Instead, they characterize meat, poultry, fish, dairy, eggs, grains and alcohol as acidic foods. Natural fats, starches, and sugars are considered neutral foods. Fruits, nuts, legumes, and vegetables are considered alkaline foods.

 

In 2001, German researchers investigated the effects of alkalinizing the buffering capacity of blood on the pain symptoms in a group of volunteers. They found that after four weeks of alkalinizing dietary alterations, 76 out of 82 patients reported marked improvement in chronic low back pain.

 

Other researchers contend that and alkaline diet is healthy because it is based on whole and unprocessed foods. They cast considerable doubt that any such diet would alter the acidity of your body. 

 

Micronutrients and Spine Health

Some researchers have suggested that micronutrients, which may be found in natural foods, may be beneficial for spine pain. In 2018, one multinational team reported that  consuming natural eggshell membrane alleviated joint pain or stiffness. They reported on 60 women and compared the egg product to a placebo (sugar pill). They reported improved recovery from exercise-induced joint pain and stiffness in the egg eating group.

 

 

Build Strong Vertebral Bones

Vitamin D and Calcium can increase bone strength. These can be found in dairy products that are high in calcium and fortified with vitamin D. Leafy green vegetables can also provide calcium.

 

Minimize Spinal Birth Defects 

 

Far less than an ounce of folate (found in certain beans, eggs and many vegetables) over the course of an entire pregnancy (less than the volume of a grain of sand of folate per day) can markedly reduce the chances that a baby is born with spina bifida. In countries with a high incidence of this terrible birth defect, such as Ethiopia, it would cost very little to fortify the salt with folate (salt is already fortified with iodine to prevent thyroid disease).

 

 

 

https://www.ncbi.nlm.nih.gov/pubmed/29497287/

https://www.ncbi.nlm.nih.gov/pubmed/11787986

 

https://www.spineuniverse.com/conditions/back-pain/8-foods-spinal-health

https://www.healthline.com/nutrition/the-alkaline-diet-myth#bottom-line