“You are what you eat,” says an old proverb. A variation of it ought to be: “For a healthy back, eat your greens,” or something along those lines. But jokes aside: back health is largely a matter of posture – and also a question of the right diet.
- Back health on your plate
- Calcium, the bone regenerator
- The great vitamin ABC(D)
Of course, getting enough exercise and moving correctly is key. Almost anyone whose job involves sitting, standing or carrying heavy loads for eight hours a day puts one-sided strain on their spine. Being overweight is another factor, because those extra pounds also have to be carried by the back. Often, one leads to the other and a vicious circle develops. Anyone who has to sit a lot does not get enough exercise, gains weight, soon suffers from back pain and, as a result, is no longer able to move enough. Accordingly, for back health it is advisable to stay sufficiently active even while working and to build exercises into your daily routine that keep your back flexible.
In addition, doctors and physiotherapists recommend taking up a balancing sport after work. For some, a few laps in an outdoor or indoor pool may be just the thing; for others, weekly football training, a gym session or climbing practice is enough. Others prefer a daily run, commuting by bike or long walks with the dog. Properly practised yoga, Feldenkrais (backlink) or Tai Chi are also good for the back, as is any form of movement that challenges the body evenly and comprehensively. In short: anything that gets the back moving helps build stable muscles. It is also helpful to change your posture as often as possible while working at your desk . Lean forward, recline, stand up, move your shoulders, walk around while talking on the phone – these are small details that can add up to make a big difference.
Back health on your plate
But there is also plenty you can do for a strong back through your diet. While movement ensures that the intervertebral discs are compressed and stretched evenly and are thus supplied with nutrient-rich fluid, vitamins and minerals make sure they also receive enough nutrients. A varied diet is essential for this. It includes fruit, vegetables, legumes, grains, figs, nuts, fish and, if appropriate, meat. Anyone who wants to do something specific for their back should first and foremost make sure their diet contains plenty of calcium.
Calcium, the bone regenerator
No other mineral is found so often in the human body, which is why it is also needed in sufficient amounts. This electrolyte strengthens bones and teeth and also plays a major role in blood clotting, heart rhythm and all kinds of metabolic processes. You cannot overdose on it: the body excretes excess calcium through the stool. However, if the body does not get enough of it, it has the ability to flush the mineral out of the bones in order to make it available for blood clotting and for 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 helps to stabilise bones. If it is lacking, this leads on the one hand to instability of the skeleton and on the other hand to diseases of the immune system, high blood pressure or allergies. Vitamin D is the only vitamin that the body can produce itself – for example through sunlight on the skin. In the darker months, it needs to be supplemented through food: saltwater fish such as herring, salmon or anchovies are good sources.
Vitamin C, known for its connection to the immune system, is an important factor in the formation of collagen. It ensures strong and elastic tendons and ligaments, supports bone stability, promotes good calcium absorption and strengthens connective tissue. Vitamin C powerhouses include blackcurrants, acerola cherries, rosehips, sea buckthorn, citrus fruits, as well as papaya, mango and pineapple.
Ultimately, almost the entire vitamin ABC is relevant for anyone eating with their back health in mind: besides D and C, vitamins A and B are also beneficial for a healthy back. Vitamin B is a natural painkiller and B12 in particular 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, need to make sure 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 through foods such as oranges, carrots, apricots, spinach, broccoli and pumpkin. In the end, this once again confirms the wisdom that vegetables, fruit, fish, eggs and dairy products belong in a balanced diet – and that the usual vitamin killers, nicotine, caffeine and alcohol, should be avoided for the sake of your back as well.
CALCIUM-RICH DISHES
- Green soup (made with broccoli, basil and potatoes)
- Prawns with potatoes
- Beetroot salad
- Chicken fillet with spinach pasta
- Poached eggs, scrambled eggs, fried eggs
- Amaranth muesli
- Plaice with potatoes
- Fried herring
- Camembert with cranberries
- Baked salmon on kale
- Basil soup with goat's cheese
- Broccoli cream soup
To stay healthy and fit, of course, the right diet should also be combined with a bit of exercise. You can find out how to easily integrate this into your working day in our fitness special!