Foods we eat can help prevent spinal fractures, osteoporosis, along with other bone issues. Most of us struggle to get the proper amount of calcium and vitamin D into our diets even though magnesium is found in a variety of foods like green vegetables, oatmeal, nuts and seeds, meat, poultry, seafood, and legumes.
The spine is constantly in a state of change as your metabolism breaks down, replaces and rebuilds bone. The nutrition your bones need is always changing, as well as the body as it acquires stored bone minerals for other purposes and replaces them with a fresh supply from what you eat.
The best way to keep your bones strong and pain-free is by eating a healthy diet rich in calcium, vitamin D, and magnesium. That means going beyond the dairy aisle when looking for bone-boosting foods. There are plenty of healthy options scattered all throughout the grocery store. Here are some tips on what you might want to consider buying the next time you’re at the market.
Here is a list of foods rich in calcium and vitamin D to start adding to your grocery list. Note: Always check nutrition labels. Fortified products, like plant-based:
But they can be a great addition to your diet as an added assurance that you’re hitting the proper nutritional goals.
Fruits, veggies, and plant-based proteins are always a good choice but here are a few that pack more bone nutrients.
Fresh seafood offers some great options to get vitamin D.
Foods like nuts, seeds, and canned goods, can help stretch your food dollar and be a nutritious option.
Dairy sources have more calcium with each serving than any other food. Here are a few to help you reach your daily nutrient amount to keep your bones strong for years.
Eating a well-balanced diet gives you all the nutrients your bones need. Sometimes you need a calcium supplement to fill in the gaps. Learn more about whether a supplement may be right for you by talking to your doctor, chiropractor, health coach, dietician.
A healthy diet that’s rich in multiple nutrients will maintain your spinal bone health and overall health.
As part of our Acute Injury Treatment & Rehabilitation Practice, we are presently offering detailed Institute For Functional Medicine® Collaborative Assessment Programs focused on Integrative Treatment Protocols. We completely evaluate personal history, current nutrition, activity behaviors, environmental exposures to toxic elements, psychological and emotional factors, in tandem with your genetics.
Our purpose with these high-level assessments is to understand the root cause of chronic disorders and to treat the person holistically. Integrative Personalized Medicine is the future of healthcare and we are very proud to bring it to all our patients. Our online Functional Medicine Health Assessment Questionnaire has given insights into our patients’ present Functional Health.
Our team has taken great pride in bringing our families and injured patients only clinically proved treatment protocols. By teaching complete holistic wellness as a lifestyle, we also change not only our patient’s lives but their families as well. We do this so that we may reach as many El Pasoans who need us, no matter the affordability issues.
Having healthy body composition means there needs to be more lean body mass i.e. muscle mass and less body fat. Strength training/CrossFit helps by raising the metabolic rate while lowering body fat. The increased muscle strength helps maintain correct posture and body mechanics in whatever you do.
Physical activity reduces the chance of injury while increasing physical performance like being able to climb stairs or carry groceries with much-added ease and confidence.
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