“You are what you eat,” says an old saying. A variation of this should read: “For a healthy back, you have to eat Gmüs”, or something like that. But joking aside: Back health is largely a question of posture - but also a case of proper nutrition.
- Back health on the plate
- Bone regenerator calcium
- The big vitamin ABC(D)
Of course, moving enough and properly is the be-all and end-all. Because almost everyone who has a job that requires them to sit, stand or carry heavy loads for eight hours a day puts one-sided strain on their spine. Being overweight is another factor because the pounds naturally want to be carried on the back. Often a vicious circle arises from one and the other. Anyone who has to sit a lot doesn't move enough, gains weight, soon suffers from back pain and is subsequently no longer able to move sufficiently. It is the same for them Back health It is desirable to move sufficiently during work and to incorporate exercises into everyday life that keep the back flexible.
In addition, doctors and physiotherapists recommend doing a balancing sport after work. For some, a few laps in the outdoor pool or swimming pool might be the right thing, for others weekly soccer training, going to the gym or climbing training is enough. Still others prefer daily continuous running, commuting by bike or long walks with the dog. Properly practiced yoga, Feldenkrais (Backlink) or Tai Chi as well as all movements that challenge the body evenly and comprehensively are also good for the back. In short: Anything that moves your back promotes the development of stable muscles. It is also helpful while working on Desk change your posture as often as possible. Bending forward, leaning back, standing up, moving your shoulder girdle, walking around while talking on the phone - these are small details that can add up to a lot.
Back health on the plate
But there is also a lot that can be done on the plate to ensure a stable back. While exercise ensures that the intervertebral discs are evenly compressed and stretched and thus supplied with nutrient-rich fluid, vitamins and minerals are responsible for ensuring that they also receive enough nutrients. A varied diet is crucial for this. This includes fruit, vegetables, legumes, grains, figs, nuts, fish and possibly meat. If you want to specifically do something for your back, you should first make sure your diet has a high calcium content.
Bone regenerator calcium
No other mineral occurs so often in the human body and is therefore required in sufficient quantities. The electrolyte strengthens bones and teeth and also plays a large role in blood clotting, heart rhythm and all sorts of metabolic processes. You cannot overdose: the body excretes excess calcium through the stool. However, if the body doesn't get enough of it, it has the ability to flush the mineral out of bones so that it is available for blood clotting, nerve or muscle tissue. Good sources of calcium on your plate are: milk and dairy products, sunflower seeds, garden cress, eggs, legumes, green vegetables such as broccoli, fennel or chard as well as fish - especially sardines and herrings.
The big vitamin ABC(D)
Vitamin D is also good for bones. It regulates calcium and phosphate metabolism and thus contributes to the stabilization of bones. If this does not happen, this leads to instability of the skeleton and to diseases of the immune system, high blood pressure or allergies. Vitamin D is the only vitamin that can be produced by the body itself - for example through sunlight on the skin. In the dark months it must be supplemented with food: sea fish such as herring, salmon or anchovies are good sources.
Vitamin C, which is known to be associated with the immune system, is an important factor in the formation of collagen. It ensures stable and elastic tendons and ligaments as well as the stability of bones as well as good calcium absorption and strengthening of the connective tissue. Vitamin C bombs include black currants, acerola berries, rose hips, sea buckthorn, citrus fruits as well as papaya, mango and pineapple.
Almost the entire ABC of vitamins is ultimately available to the back-conscious eater: In addition to D and C, A and B are also beneficial for back health. Vitamin B is a natural painkiller and especially B12, is good for the nerves and is found in high doses in animal products: offal, fish, cheese, meat and milk. Vegans in particular, but also vegetarians, must make sure that they get enough vitamin B12 through food supplements.
Vitamin A, in turn, is involved in bone formation and healing, also improves eyesight and can be consumed in high doses in the diet via oranges, carrots, apricots, spinach, broccoli and pumpkin. In the end, you are once again faced with the wisdom that vegetables, fruit, fish, eggs and dairy products belong in a balanced diet - and the usual vitamin killers nicotine, caffeine or alcohol are banished for the sake of your back.
CALCIUM-RICH DISHES
- Green soup (made from broccoli, basil and potatoes)
- Shrimp with potatoes
- Beetroot salad
- Chicken fillet with spinach noodles
- Lost eggs, scrambled eggs, fried eggs
- Amaranth muesli
- Plaice with potatoes
- Fried herring
- Camembert with cranberries
- Baked salmon on kale
- Basil soup with goat cheese
- Broccoli cream soup
In order to stay healthy and fit, in addition to eating right, you also need to do a little exercise. You can find out how this can be easily integrated into everyday work in our fitness special!