Nutrition for Degenerative Disc Disease

Many patients with heart disease will give great thought, care, and consideration to the way they manage their diets, attempting to lower blood pressure and improve heart health. Similarly, those with high cholesterol will be particularly mindful when it comes to what they consume. Obese patients working to lose weight will focus on diets heavy on fresh fruits and vegetables, with reduced amounts of processed foods.

It is less common, however, to find people who connect their diets to the health of their spines. This is an unfortunate reality because what we eat does have an impact on spinal health, and those with degenerative disc disease should consider diet when thinking about treatment and care for their condition.

What we eat affects the way our bodies function, and this of course includes everything related to our spines. In this article, we will take a look at how important a healthy diet is for those with degenerative disc disease as well as specific foods to eat, but first, we will take a quick look at how our spines relate to our overall health.

Our Spines and Our Health

Our spines are the ultimate messengers, carrying all of the instructions from our brains to the rest of our bodies. While the obvious “messages” included those that result in movement and coordination allowing us to do things like brushing our teeth, tie our shoes, and type a text, there are also the messages going on inside our bodies that we do not see. For example, the nerve impulses traveling through our lower spine that control the function of our bladder and bowels.

Every single function in our body is in some way impacted by messages that travel through our spine, moving through our nervous systems. Therefore, spinal health is incredibly important, which is ultimately about ensuring that nothing interferes with the messages.

Imagine that world’s fastest, most efficient train relied upon by commuters to get from point A to point B quickly and safely. Then imagine what happens when branches and debris collect on the tracks over time without being removed.

The ride starts to get a little bumpy. Perhaps the commuting time is increased. This is not unlike what happens in our bodies when spinal health is compromised or deteriorating.

If you have low back pain or neck pain due to degenerative disc disease, you know firsthand how problems in the spine affect the rest of your body. That chronic pain could extend to your arm pain and leg pain, it could be the cause of numbness in your fingers, and it may lead to headaches, fatigue, limited mobility, and more.

There are many ways your healthcare provider may work with you to treat degenerative disc disease, including physical therapy, chiropractic care, devices, and pain medication. They may also suggest ways to improve your diet that will promote healing and a healthy spine.

Degenerative Disc Disease and Diet

When it comes to degenerative disc disease and the foods we consume, there is one key term to remember: inflammation.

A diet designed for patients with degenerative disc disease will be primarily based on avoiding foods that cause inflammation (and this is true for diets addressing many other common health concerns). These foods are also commonly associated with weight gain and obesity. Excess weight is also linked to added pressure on the spine, so by maintaining a healthy weight you are also contributing to better spinal health.

Foods and ingredients known to cause inflammation that should be avoided by those with degenerative disc disease include:

• excess sugar
• artificial sweeteners
• saturated fats
• refined flours
• processed meats (e.g., hot dogs, bologna, etc.)
• potato chips
• fried foods
• vegetable oil (and other processed oils)

Additionally, the consumption of alcohol and caffeine can also exacerbate degenerative disc disease; staying properly hydrated is one of the best things you can do for your spinal health and your overall health as well, so you should drink as much water as possible. (More on that below).

Now that we have looked at what you should not eat with degenerative disc disease, we will focus on the best foods and ingredients for you, which include:

Leafy Greens

Packed with vitamin K and known to help protect our bodies against inflammation, leafy greens are on just about every “foods you should eat” list and for good reason. There are tremendous health benefits from a diet that includes plenty of leafy greens. Remember that this does not mean you are stuck eating spinach every day; alternate your consumption of leafy greens by adding kale or cabbage to the mix.

One easy way to incorporate greens, if you are not necessarily a fan of salads, is to add them to smoothies. A few handfuls of spinach can be tossed into any smoothie without interfering with the flavor but ensuring you get all of the health benefits from those important greens.

Whole Grains

Packed with vitamins, minerals, and fiber, whole grains are also important to both heart-healthy and spine-healthy diets. Whole grain bread and oats are some of the obvious ways to incorporate these into your diet, but you can also add some variety with quinoa or bulgur.

Omega-3 Fatty Acids

Unless you have been asleep for the past few decades, you know about the difference between “bad fat” and “good fat”. The fatty acids found in foods like salmon and nuts can be incredibly beneficial for your health.

Fruits

A diet filled with a wide variety of fruits is also rich in vitamin C and valuable minerals. Try to get outside of your “fruit comfort zone” if you typically stick with apples, oranges, and bananas. Snack on a pear, grapefruit, kiwi, or pomegranate for a change.

Healthy Proteins

Another important aspect of a healthy diet is to consume plenty of lean protein. You can get yours from chicken, turkey, beans, shrimp, Greek yogurt, lentils, peas, eggs, and peanut butter. Protein helps us fend off those unbearable sugar cravings and provides vitamin D, making it an especially important part of a healthy diet.

Herbs and Spices

Turmeric is one spice that has gained a tremendous amount of attention for its health benefits, and cinnamon, rosemary, and cardamom are some others shown to reduce inflammation.

Hydration and a Healthy Spine

The importance of hydration when it comes to patients with degenerative disc disease cannot be overlooked.

The natural cushioning in our vertebrae is made up primarily of water. Throughout the day we naturally expel water, but we also drink to replenish it. If we become dehydrated (from excess sweating, for example) we then stand the chance of reducing that natural cushioning in our spines, which is another way of describing degenerative disc disease.

Dehydration can lead us to suffer from headaches, fatigue, and dizziness, or in its worst cases it can lead to organ failure, brain swelling, coma, and even death. Proper hydration is fundamental for our bodies (including and especially our spines) to function correctly.

If staying hydrated is a challenge for you, and you find it difficult to drink enough water, try these tips to break old habits and adopt a healthy new routine:

• Leave a glass of water on your bedside table or next to your bathroom sink before you go to bed. Drink it as soon as you wake up before you consume coffee, juice, or any other beverage. It’s easiest to get water down on an empty stomach.
• Try a smartphone app to log your water intake and set reminders throughout the day.
• Force yourself to drink a glass of water before any snack. Chances are you might find that you were thirsty, not hungry!

Other Tips for Treating Degenerative Disc Disease

Maintaining a healthy diet is one important aspect of treating degenerative disc disease. Avoid poor nutrition, by filling up on healthy fruits, vegetables, whole grains, and protein. You should also focus on other healthy habits that can work to prevent degenerative disc disease and also help you recover and restore a healthy spine.

1. Pay attention to your sleep hygiene! Adequate rest is essential to spine health and making sure that rest takes place on quality bedding is important as well.
2. Quit smoking! Cigarette smoking is also linked to disc degeneration, and by quitting you will improve not only your spinal health but your overall health as well. (Plus you can add up to 10 years to your life expectancy!)
3. Stick to an exercise regimen. Even though back pain may seem like an “excuse” to not exercise, it should be the reverse. Back pain and degenerative disc disease are major reasons you should exercise. Talk to your healthcare provider about the types of exercises that are best for you.