Eating healthy and spinal health are interconnected. Eating healthier will help to lose weight and provide a healthier body mass index. This means more muscle mass, especially when integrated with more protein. The spine sustains and supports the whole torso and upper body. When weight increases in these areas, it can cause an array of issues like subluxations, curvature problems, sciatica, and more. The extra muscle mass takes the added stress from any extra weight off the spine. Strong muscles can carry the body’s weight, taking the pressure off the spine, keeping it healthy, and operating in top form.

Making Healthy Adjustments

No matter where an individual is on their healthy eating plan, standard practices work for many and help improve their diet. This involves integrating healthy food groups into the diet differently and not giving up when mistakes are made but learning from them. Developing new healthy habits takes time, diligence, practice, and research to eat the right foods.

Fruits and Veggies

It is easier and tastier to forget the nutritious foods and go for the carbs, fats, etc. Rather than trying to add more vegetables or eating fruit as a snack every day can be tough. An easier and better way to integrate fruits and vegetables into one’s diet is to substitute the carbs and fats for fruits and veggies in the main meals daily.

• This could be spiralized zucchini, squash, or no-carb spaghetti instead of pasta spaghetti.
• Instead of ice cream, try real fruit sorbet.
• Mashed cauliflower instead of white rice or mashed potatoes.
• Plenty of substitutes are healthier and just as tasty as the real thing.
• Healthy recipes out there that can give you ideas on how to do this.

The benefit of substituting fruits and vegetables rather than just adding them to a diet is that individuals increase their health by reducing unhealthy dietary elements and adding healthy new ones simultaneously. However, this does not mean doing it all at once. The goal is gradually to substitute these nutritious foods into everyday dishes for maximum health benefits.

More Fiber and Protein

It is important that the body gets enough fiber and protein as a healthy energy source. Many individuals can become dependent on:

• Carbs
• Fats
• Sugars
• Other unhealthy food groups for energy throughout the day.

Ingesting unhealthy foods daily takes a significant toll on the body. This includes:

• Blood sugar
• Weight
• Energy
• Mood

Fiber and protein are important because the two regulate the body’s systems to promote healthy bodily functions. Fiber helps the digestive system and regulates carbohydrate breakdown. This means the energy obtained from any carb will last longer and will not increase blood sugar when integrated with fiber. Most individuals know that protein builds muscle. But it also makes the body feel full much longer than carbs or sugars do. This allows for natural regulation of how much is eaten during the day, so an individual does not eat more than the body needs. Carbs and sugars are not filling and can become addictive. This means they can be eaten all day long without feeling full and just loaded up with empty calories. A few ways to integrate fiber and protein into a diet:

Breakfast

• Eggs
• Turkey bacon
• Whole wheat/multigrain toast

Lunch

• Whole wheat wrap or sandwich

Dinner

• Brown rice and beans are loaded with protein and fiber.
• A great substitution for vegetarians/vegans for more protein or fiber

Reduce Sugar Intake

Reducing sugar intake or switching to balanced sugars from fruits, yogurt, etc. A diet high in sugar can wreck the body, causing:

• Weight gain
• Mood swings
• Overeating
• Other unhealthy effects

Sugar is fine when practiced in moderation. But when it becomes a daily habit, that’s when it can start affecting the body. The objective is to drink more water and use substitutions when cravings present. Try:

• Yogurt instead of ice cream
• Healthy fruit drinks instead of soda
• Tea instead of wine
• Keep the indulgences to once or twice a week if possible.

Eating Healthy Benefits

A few of the benefits of eating healthy that will improve quality of life:

• Improved digestive health
• Weight loss
• Reduced to no back pain
• Reduced to no foot pain
• Healthy sleep patterns
• Less fatigue
• Improved focus
• Improved brain health
• Clear skin
• Reduced to no irritability

Body Composition

New Health Issues

Steady weight gain throughout life can lead to adult diabetes. This is brought on by more body fat and muscle loss. Loss of skeletal muscle mass is linked to insulin resistance. The less muscle is available, the less insulin sensitive the body becomes. Loss of muscle can cause other problems with age. One damaging condition, especially for women, is osteoporosis. This happens when old bone is reabsorbed rather than new bone being created. Both men and women can have decreased muscle mass with thinner, weaker bones. This increases the risk of osteoporosis and the risk of serious injury from falls. Prevention includes

Eat sufficient protein throughout the day. It is often best to space out protein intake across meals and not consume it all at once to ensure the proper amount is met daily. Regular body composition monitoring can help. The goal is to minimize muscle mass loss and fat mass gain as the body ages.

References

Cena, Hellas, and Philip C Calder. “Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease.” Nutrients vol. 12,2 334. 27 Jan. 2020, doi:10.3390/nu12020334

Locke, Amy, et al. “Diets for Health: Goals and Guidelines.” American family physician vol. 97,11 (2018): 721-728.

Warensjö Lemming, Eva, and Liisa Byberg. “Is a Healthy Diet Also Suitable for the Prevention of Fragility Fractures?.” Nutrients vol. 12,9 2642. 30 Aug. 2020, doi:10.3390/nu12092642