There’s never a better time than the present to improve your spine health. Regardless of your age, it’s never too late to begin preventative measures to keep your spine happy and healthy. Don’t fret, you don’t have to change your entire daily routine. Start by trying to incorporate one of the following tips. Once you’ve successfully made the tip into a habit, incorporate another and repeat until you’re doing everything you can to improve your spine health.
Improve Your Spine Health With Calcium
It’s estimated that 70% of people aren’t getting enough calcium in their diet. Below is the recommended calcium intake by age.
- Adults 25-50 years old: 1,000 milligrams per day
- Adults 50+ years old: 1,500 milligrams per day
Many packaged foods like oatmeal and breakfast cereal come fortified with calcium. Try combining those with whole milk for a healthy dose of calcium. Nuts, beans, and leafy greens are other great foods to incorporate into your diet. If you’re still unable to eat enough calcium through food alone, calcium supplements are an option.
Get More Vitamin D
Vitamin D is a very important vitamin, especially when it comes to keeping your spine healthy. Vitamin D is essential for your body to absorb calcium. If you’re not getting the recommended amount daily, your body is unable to absorb calcium, often resulting in weakened bones over time. Below is the recommended vitamin D intake by age.
- Adults 25-50 years old: 400 i.u. of vitamin D per day
- Adults 50+ years old: 400-800 i.u. of vitamin D per day
Many of the fortified foods we mentioned above contain both calcium and vitamin D. Try to consume more fortified breakfast cereal, eggs, and fatty fish. Another great way to increase your intake is enjoying some time in the sun. Just 5 to 10 minutes of sun can provide your body with a much-needed dose of vitamin D.
Add Weight-Bearing Activities To Your Day
Weight-bearing activities are one of the best forms of exercise to help prevent back pain and injury. Regularly engaging in weight-bearing activities promotes bone health, in turn helping to improve your spine health.
There are a wide variety of weight-bearing activities to add to your day, such as walking, weight training, and HIIT exercises like box jumps.
If you or a loved one is already experiencing back pain, we urge you to consult a medical professional. To make an appointment with one of our board-certified surgeons, please visit our Find a Doctor page on our website.