Could your diet be contributing to your back pain? Maybe. Inflammation can make back pain worse, and there are several foods that have been shown to increase inflammation. These foods include:
- Processed meats
- Fast food
- Saturated fat
- Sugary drinks/sodas, snacks, and deserts
- Refined carbohydrates, such as white bread and pasta
- Trans fats, often found in fried foods
- Anything with partially hydrogenated oil in the ingredients, often found in preservative-packed products with a long shelf-life, such as chips, crackers, and pastries
- Excess caffeine and alcohol
But before you panic, hear me out. Take a look at this list again. Wouldn’t you agree that most of these foods are worth avoiding regardless as to whether you have back pain or not? I mean, does a person living their best life wake up and eat a frosted donut, have 6 cups of coffee with extra cream and sugar, and then go on to have pizza for lunch, a quarter-pounder for dinner, and 4 jack and cokes before bed? Obviously not.
If you are health conscious and watch what you eat, the foods in the list above are things that you are generally avoiding anyways, probably without even knowing it or giving it much thought. If that’s the case (and I suspect it is!), there is really nothing further you need to do here, other than being cognizant of the fact that if you go on a bender this weekend and consume fried chicken, a tub of ice cream, and two bottles of wine, you’re probably not going to feel your best come Monday morning.
However, if you want to take things a step further, aim for an eating plan that closely follows the tenets of the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils. Cut back or eliminate simple sugars (like soda and candy), beverages that contain high-fructose corn syrup (like juice drinks and sports drinks) and refined carbohydrates (like white bread and pasta).
A healthy dietary pattern is one which contains 5 or more portions of fruit and vegetables per day, is high in fiber and lean protein sources (such as chicken, beans, and fish, including one portion of oily fish per week) and is low in saturated fats, salt, sugars and alcohol. It’s also important to remember that excess body weight can contribute to inflammation.
In closing, I truly believe that you can enjoy all your favorite foods and beverages in moderation (unless of course, you have a dietary restriction due to an underlying health condition). One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. Eat well and maintain a normal body weight, and the benefits are not only a healthier back, but a healthier life.
You’ve got this, and I’ve got your back (no pun intended)!
Xo,
Christa D.