The back is made up of a complex architecture of bones, discs, tendons, ligaments, and muscles that combined, aim to stabilize and support the body in stillness and movement.
When this structure is comprised, back pain, either due to an injury or underlying medical condition, can be quite painful and debilitating. So much so that it negatively affects many aspects of your daily life (i.e., driving, walking, sleeping).
Age and a sedentary lifestyle can contribute to lower back pain and degenerative disc, back muscle and ligament, and lumbar spine issues. However, chronic back pain can indicate an innocent strain or an underlying health issue—including sciatica, scoliosis, osteoporosis, spinal inflammation, or even the presence of a cancerous tumor in the chest or spine area. Here are the most common causes of back pain:
1. Sciatica
The sciatic nerve starts in the lower back and reaches all the way through the buttock and back of both legs. Sciatica can occur when a herniated disc (or bulging disc) compresses this nerve, resulting in sharp, piercing pain that shoots up along this route, causing painful blasts, weakness, numbness, and tingling.
2. Back strain
A back strain often occurs due to excess tension placed on any portion of the back (i.e., strained muscles, discs, tendons, or ligaments) that results in a spasm or injury. Common activities at the root of back injury include bending or moving too quickly, improper lifting of an object, or awkwardly lifting a too heavy object.
3. Scoliosis
Scoliosis is characterized as abnormal spinal curvature to one side, which can cause chronic back pain and breathing difficulties in severe cases. Scoliosis patients typically experience “C”- or “S”-shaped curvatures that may gradually increase over time.
4. Osteoporosis
Osteoporosis causes bones to become porous and brittle in texture, which causes deterioration of the bones and vertebrae in the spine, and the likelihood of compression fractures.
5. Ruptured, slipped or bulging discs
Bulging, slipped, and ruptured discs can cause excessive compression or pressure on one of the spinal nerves, triggering discomfort, numbness, and shooting back pain. These disc issues usually occur due to an existing injury or weakness that can lead to disc protrusion through the outer ring of the spine.
6. Kidney issues
Although kidney issues and back pain seem like separate issues, the kidneys are located under the ribs and over the lower back, which means lower back pain can indicate the presence of kidney stones or a kidney infection (urinary tract infection).
7. Spinal stenosis
Spinal stenosis (a type of osteoarthritis) occurs spaces in the spine become narrow and excess pressure impacts the lower back, or any of the nerves that run along the spine. Spinal stenosis mostly causes pain, weakness, and tingling in the lower back, but can affect the neck, legs, and hips as well.
What exactly is a superfood? So many so called “super” foods have been featured in the news. From almonds to coconut oil, the superfood label is slapped on foods that are proven so rich in nutrients that they are not only beneficial for health and well-being, but also aid the prevention of certain conditions and diseases.
The following list features only the best when it comes to superfoods that fight disease fighting and safeguard overall health:
1. Sweet potatoes
If you’ve ever had a grilled or baked sweet potato, you know they’re far superior to their starchy white counterparts. These slightly sweet and delicious orange tadders have been linked to preventing several types of cancer, cardiovascular disease, and digestive diseases thanks to the assortment of goodness within. With just one sweet tuber you get plenty of iron, copper, calcium, beta-carotene; vitamins E and C and E, folate, copper, potassium, and fiber. That’s reason to substitute sweet for white potatoes whenever you can.
2. Dark leafy greens
What’s growing in your garden? If you like to grow lettuce, arugula, spinach, kale, swiss chard, bok choy, or another leafy green, you’re in luck. Harvard research indicates that dark leafy green veggies contain the antioxidants, vitamins, minerals, iron, folate, iron, magnesium, and phytochemicals needed to ward off type 2 diabetes. And don’t worry, if you don’t grow your own, visit a farmer’s market for assorted leafy green goodness. In addition, the soluble fiber delivered in leafy vegetables has been linked to preventing constipation for IBS (irritable bowel syndrome) sufferers. Try and get roughly 12 grams of soluble fiber per day from fruits and vegetables.
3. Beans
Beans, beans are good for your heart…the more you eat, the lower your cholesterol and the more stable your blood sugar! Beans and their sisters, legumes (i.e., red, green, yellow and brown lentils, chickpeas, black-eyed peas, runner beans, fava beans, kidney beans, lima beans cannellini beans, pinto beans, etc.) are not only appetite satisfying and low in fat (for healthy weight), they are filled with fiber, iron, plant based protein, magnesium, calcium, and folic acid. Beans are most linked to keeping cholesterol in check by lowering triglyceride levels, which protect heart health. Better yet, beans are among a group of foods known as pulses, reputed for their ability to keep uric acid levels low, and prevent gout flare ups.
4. Coconuts and coconut oil
Coconut oil is perhaps the most popular “superfood” on the planet. And this fleshy fruit has definitely earned it’s rep thanks to being rich in heart-healthy saturated fats, which benefit triglyceride levels and keep HDL (good) cholesterol in check to lower risk of heart disease. However, coconut and coconut oil also fuels the body and brain with much-needed energy to reduce the risk of epilepsy, dementia and Alzheimer’s diseases, and aid liver function by transforming into ketone energy. In addition, although it’s not a magic cure, coconut oil has been shown effectively reduce eczema symptoms (i.e., dryness, irritation, and lowering risk of infection).
5. Eggs
Eggs really are a wonder food. There is so much goodness contained in a single egg that research credits the egg for maintaining good blood cholesterol, warding off macular degeneration (eye health), and preventing cardiovascular disease (i.e., heart attack).
Get cracking to get a daily dose of protein, lutein, choline (if you’re pregnant), xeanthin, and healthy fats.
6. Dark berries
Strawberries, blueberries, cherries, raspberries, and cranberries, oh my! There’s a lot of research to convince you to incorporate berries into your diet stat! And you can do so by using them as a salad, cereal, and yogurt topper, or in baked goods or smoothies. Studies published by the U.S. Department of Agriculture find that berries are rich in antioxidants, which protect our cells from free radical damage that can lead to heart disease, urinary tract infections, and several types of cancer.
7. Nuts
Almonds, walnuts, peanuts, and Brazil nuts have much in common. Not only are these nutty snacks jam packed with fiber, vitamins E and A, protein, and selenium, a mere handful will boost your energy levels and satiate a hungry tummy. But perhaps the most convincing reason to go nuts for nuts is they promote heart health because of the healthy mono- and polyunsaturated fats within, which work to keep cholesterol at a healthy level. Not only that, but studies suggest nuts rich in vitamin E and selenium may help ease psoriasis symptoms.
8. Oats
Mom was right, a bowl of oatmeal a day keeps the doctor away. In fact, oats contain a plethora of whole grain goodness thanks to folic acid, vitamin Bs, selenium, and soluble fiber, which works to keep appetite and blood sugars balanced while reducing high cholesterol. To get your fill of beneficial whole grain goodness, nosh on 21-38 grams daily of brown or wild rice, quinoa, oats, barley, millet, or rye as recommended by the American Dietetic Association. This is particularly good news for patients with fibromyalgia, as certain foods, especially oats, can boost energy, slow down absorption, and keep you energized throughout the day.
9. Tomatoes
The juicy red fruit that thinks it’s a veggie is a “hot house” of nutrients. Namely, tomatoes are rich in the antioxidant lycopene, as well as potassium, and vitamins C and A, which together help ward off the risk of several types of cancer. Plus, tomatoes are versatile and can be eaten raw in salads, sliced on sandwiches, diced in sauces, and chopped in fresh dips and salsas.
10. Fatty fish
When it comes to the good vs. bad fat debate, you can almost always guarantee that fish tops the healthy list (when it’s not deep fried). So get some omega-3 fatty acid goodness on your hook (aka: plate) with some mackerel, salmon, sardines, and tuna. Research from the American Heart Association indicates that just 2 servings of fatty fish per week, significantly lowers the risk of cardiovascular disease, heart attack, and stroke, as well as inflammatory conditions such as rheumatoid arthritis. In addition, the abundance of vitamin D in fatty fish (i.e., salmon) is linked to reducing the frequency of asthma attacks in young children.
