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These foods promote back health
Almost 80 percent of all Germans regularly suffer from back pain. Above all, lack of movement, muscle tension and intervertebral disc wear due to high or one-sided loads are partly to blame for these complaints. Regular exercise and conservative methods such as physiotherapy and massage often help to avoid problems. But conscious eating with sufficient nutrients can also effectively prevent it.
“Many people underestimate the impact of a balanced diet on back health. A lively supply of milk products, drinks or vegetables ensure the stability of the skeleton, ”reports Dr. Reinhard Schneiderhan, orthopedic surgeon from Munich and president of the German Spine League.
Water - the source of life
Water plays a versatile role in our spine. For example, a quarter of vertebral bodies consist of liquid: they are sponge-like on the inside, and robust on the outside. In addition, the organism needs water to supply the intervertebral discs with nutrients - this does not happen via the blood vessels but through diffusion. “With every load, the intervertebral discs release fluid due to the pressure created and, when they are relieved, absorb water that has been enriched with biological substances. For a stable but elastic spine, it is therefore advisable to drink around one and a half to two liters a day, ”says Dr. Schneiderhan. Mineral water, diluted vegetable or fruit juices and unsweetened herbal teas are particularly suitable for this. Lemon or orange slices and fresh mint are a great way to give tap or mineral water a stimulating taste.
Animal products as calcium suppliers
Calcium is the most important nutrient for bone formation and an adequate intake prevents osteoporosis. Animal products such as milk, natural yoghurt and hard cheese in particular contain a large amount of the mineral. Cheese also contains a lot of phosphorus, which, together with calcium, helps build bones. Dr. Schneiderhan knows: “Both substances should be present in the body in a balanced ratio. Calcium and phosphorus are important partners, they form the bone cement if the ratio of the minerals to each other is correct.
If the body absorbs too much phosphorus, the natural fine tuning is lost. There is often an excess, for example due to an unhealthy diet with fast food or soft drinks. In order to restore balance, the organism releases calcium from the bones, which then leads to problems. ”For example, a man needs about one and a half grams of calcium and phosphorus per day, a woman about one gram. This need can be met, for example, with two slices of cheese and two glasses of milk. Milk, cheese or yoghurt also contain the important vitamin K, which prevents the breakdown of bone mass.
Strong vegetables for strong bones
Calcium is not only found in milk, but also in vegetables, for example in kale, arugula or spinach. Boron and magnesium are also found in green vegetables. This primarily ensures the necessary stability of the skeleton within the body. Boron helps with the incorporation of calcium, magnesium and phosphorus into the bones. In addition to spinach, broccoli or lettuce are good suppliers of boron and magnesium.
“The consumption of vegetables like lamb's lettuce or spinach adds important B vitamins to the body, which in turn strengthen our skeleton. It is advisable to put at least three servings of vegetables on the daily menu, ”emphasizes Dr. In addition, vitamin K and zinc ensure healthy bones. The latter is contained in brown rice, whole grains and eggs, vitamin K is found in green vegetables and salads. (pm)