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18 wellness<br />
focus<br />
Top Dietary Tips<br />
To Reduce Back Pain<br />
Avoid inflammatory<br />
foods<br />
Refined white flour, white rice<br />
and their products including bread,<br />
pasta, noodles, cakes, biscuits and<br />
such must be eliminated. Sugary<br />
drinks and snacks, those with<br />
artificial sweeteners, high fructose<br />
corn syrup and such are bad news<br />
for pain. Fried foods, those with<br />
hydrogenated fats, foods with<br />
preservatives, foods with a long<br />
shelf life, crisps, crackers and<br />
pastries... all of these must go!<br />
Reduce alcohol and caffeine too.<br />
Feast on antiinflammatory<br />
fruits and<br />
veggies<br />
Think fresh, think whole and<br />
think colourful. Eat a largely plantbased<br />
diet. Bursting with healthboosting<br />
vitamins and minerals, eat<br />
a rainbow of fruit and vegetables<br />
to ensure a broad spectrum of<br />
nutrients. Make sure you have a<br />
daily dose of dark green vegetables<br />
like broccoli, kale, chard, spinach,<br />
bok choy, watercress and Romaine<br />
lettuce. Deep coloured foods like<br />
red cabbage, beetroot, carrots,<br />
pomegranate, cherries, berries,<br />
butternut squash and pumpkin are<br />
great additions.<br />
Include antiinflammatory<br />
fats<br />
Oily fish like mackerel, trout,<br />
sardines and salmon should be<br />
eaten at least twice a week. Other<br />
pain-fighting healthy fats include<br />
virgin coconut oil, extra virgin olive<br />
oil, avocado and its oil, flaxseeds,<br />
chia seeds, walnuts, almonds and<br />
their cold pressed oils.<br />
Bone and musclestrengthening<br />
nutrients<br />
Dairy like fresh milk, cheese<br />
and yogurt are dietary sources of<br />
calcium. Yoghurt also provides<br />
magnesium but make sure it is<br />
plain and sugar-free to receive<br />
the health benefits. Vitamin D3 is<br />
crucial for bone health too, daily<br />
doses of sunshine can provide<br />
enough. It is also found in fatty fish,<br />
eggs and high quality cod liver oil<br />
supplements.<br />
Did you know? Ingesting<br />
certain nutrients can improve<br />
the symptoms of back pain.<br />
Glucosamine and Chondroitin,<br />
Vitamin D, Omega-3 Fatty<br />
Acids, and Capsaicin are<br />
just a few of the natural<br />
supplements that can soothe<br />
your suffering.<br />
Spice up your<br />
seasoning<br />
Herbs and spices add so much<br />
more than flavour to a dish. Ginger<br />
and turmeric are among the<br />
topmost anti-inflammatory foods<br />
and should be taken daily to help<br />
keep pain-free. Basil, cinnamon,<br />
rosemary, garlic, cumin, onions<br />
and oregano also contain natural<br />
pain killer agents. As well as adding<br />
to soups, sauces, dressings and<br />
such, try drinking infusions to<br />
help cleanse the body and reduce<br />
inflammation.<br />
yourwellness.com
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