A variety of situations can contribute to the development of a herniated disc, including obesity, a congenital disorder, injury, disease, and degeneration due to age. Clearly, traumatic injuries or diseases can’t be foreseen, nor can the aging process be stopped. But there are a variety of ways that you can reduce your risk of developing a herniated disc by taking care of your body. For example, eating a nutritious diet, not smoking, not drinking excessively, and exercising regularly are all ways that you can support the health of your spine and entire body. Overall health is extremely important in keeping the infrastructure of the spinal canal – the intervertebral discs, vertebrae, muscles, ligaments, etc. – as healthy and strong as possible. Maintaining an appropriate weight also helps, since being overweight increases stress on the neck and back.

How a Healthy Diet May Reduce Your Risk of Developing a Herniated Disc

The foods that you eat have a huge effect on your body, and the very same foods that you often hear being touted for skin health, lung function, cancer prevention, and cardiovascular health are the very same foods that can help your spine to stay healthy. Work with your doctor to design a nutritional plan which may involve foods high in:

– Omega-3 fatty acids – an unsaturated fatty acid found in canola oil, eggs, flaxseeds, nuts, and certain fish (salmon and tuna, for example). Helps maintain cardiovascular health and may keep the cartilaginous aspects of the intervertebral discs and facet joints from becoming dehydrated or wearing away.

– Omega-9 fatty acids – also called oleic acid; an unsaturated fatty acid found in olives, avocados, nuts, and sesame oil. Helps maintain hair, skin, and nail health, but can also improve muscle strength, joint health, and intervertebral disc elasticity.

– Calcium – helps to maintain and improve bone density; calcium can be found in dairy products like milk, cheese, and yogurt, though it may best to consume lower-fat varieties of dairy products which are also lower in calories, since maintaining a healthy body weight is instrumental in preventing a herniated disc.

– Vitamin D – the body needs Vitamin D in order to absorb calcium; your body absorbs Vitamin D when it is exposed to sunlight, though a safer way to get Vitamin D is through the foods you eat – mushrooms, salmon, tuna, and eggs – or through a calcium supplement that contains the vitamin.

Other Ways to Avoid Herniated Disc Risk Factors

In addition to maintaining a healthy body weight through doctor-supervised diet and exercise, there are other ways that you can take care of your spine so that you reduce your risk of developing a herniated disc or any other spine condition related to the degenerative process. For instance, try to maintain a good posture while sitting and standing. Use cervical (neck) and lumbar (lower back) supports when sitting at your desk or driving. Avoid overexerting your spine, but if you do have to put your back and/or neck under additional stress (i.e., you work at a job where you have to do a lot of bending and lifting, or you like to participate in high-impact sports) make sure to practice proper body mechanics and wear protective gear.

You also may be able to prevent back and neck pain by reducing your overall stress levels and learning ways to relieve muscle tenseness by taking part in yoga, meditation, acupuncture, or any of a variety of other alternative/holistic therapies. You can also get more ideas for herniated disc prevention from your primary care physician.

Author Bio: Patrick Foote is the Director of eBusiness at Laser Spine Institute, the leader in endoscopic spine surgery. Laser Spine Institute specializes in safe and effective outpatient procedures for the treatment of herniated discs and several other spinal conditions.

Category: Medicines and Remedies
Keywords: Herniated disc