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Healthy Eats to Reduce Back Inflammation

July 12, 2023by Yuvraj Patil18

Suffering from backache is one of the most common issues for which maximum people reach out to the doctor. The sufferers nowadays belong to all age groups, including youth and elderly people. Usually, the suffering and pain could last for a shorter duration or can be aggravated to a chronic level. Since back inflammation and knee inflammation are regularly on the rise, here is what you can do to alleviate the condition.

Firstly, it is exercise! It is a great way to manage issues of back pain. Although, exercising can’t cure the condition, it certainly can alleviate the symptoms while offering strength to the back muscles. Secondly, let’s not underestimate the role of diet to prevent acute back pain and inflammation.

Our diet plays an integral role in our life and well-being. Consuming food which helps our body to sustain future injuries and prevent chronic pains can be included in the daily diet. Focusing on a healthy diet (anti-inflammatory diet) regime helps prevent back pain.

Here are some anti-inflammatory foods you should be including in your diet:

  1. Consuming colourful veggies and fruits

It is highly recommended by experts that your plate should be segregated into two different parts, where on one side it is filled with veggies and on the other side fruits. Consuming a plate full of colourful fruits and veggies has high polyphenols and bioflavonoids content. These components are further high in anti-inflammatory properties, which further aids in pain reduction.

Those who consume leafy greens and cruciferous veggies such as cabbage, broccoli, cauliflower, and spinach have high amounts of Vitamins A, C, and K. These nutrients, including antioxidants, are highly beneficial to reduce inflammation in the body while blocking joint pain.

Regular consumption of pumpkin, beets, and carrots are wonderfully rich in beta-carotene and antioxidant. These ingredients further help to take care of back pain, knee pain, and other kinds of inflammation. Other fruits you can consume are berries, grapes, cherries, apples, and pineapples.

  1. Consume more omega-3 fats 

According to the reports, people who consume high omega-3 fats experience a high inflammatory response to a high-fat meal. Hence, it is good to incorporate omega-3 food such as nuts, seeds, and fish. Those who are still confused, can consume walnuts, almonds, flax seeds, chia seeds, olive oil, and mustard oil in considerate amounts on a daily basis. These nuts are excellent to strengthen bone health and prevent injuries in the future.

  1. Add anti-inflammatory spices

Let’s not forget about the evergreen kitchen herbs and spices which have anti-inflammatory properties. You can add garlic, cinnamon, black pepper turmeric (curcumin), ginger, and cayenne pepper to experience a reduction in inflammation. Each ingredient has an excellent ability to cure joint-related pain in those who are already suffering.

  1. Eat protein

A well-balanced diet is incomplete without protein. Hence, try to incorporate an adequate amount of protein in your daily diet after consulting your healthcare expert. Such healthy habit helps to strengthen and develop muscles while alleviating the occurrence of back pain.

 

Yuvraj Patil

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