Eat Your Way To A Healthy Spine!

Published May 14th, 2019 by Dr. Hoder

At Markson Chiropractic, we are here for more than back pain relief. It is our goal to help our patients achieve optimal health, which includes many different factors like diet and exercise. You may already know some exercises to maintain spinal healthy, but do you know how to eat for a healthy spine? Check out our tips!


We know you’ve heard it before — drink your milk, it does a body good! So it should be no surprise that in order for your spine to be healthy, it needs proper amounts of calcium. Calcium, a mineral, helps your body maintain bone mass throughout your entire life, which is even more important as you age and your bones become more brittle. Calcium also helps prevent osteoporosis, a bone disease that is the cause of spinal fractures in many older patients.

Here are a few ways to add more calcium to your diet:

  • Dairy – This one is a no-brainer: milk, cheese, and yogurt are all great sources of calcium.

  • Fish – Did you know sardines and salmon are loaded with calcium?

  • Leafy greens – Spinach, broccoli, kale, and collard greens will all boost your calcium levels

  • Legumes – Black beans, baked beans, peanuts, and tofu should also be put on your list


Vitamin D and calcium make quite the pair. In order to properly absorb calcium, your body requires itamin D. You can obtain vitamin D by:

Calcium and Vitamin D are quite the pair. That’s because your body needs Vitamin D in order to properly

  • Spending short periods of time in the sun every day

  • Eating eggs (don’t forget the yolk!)

  • Drink milk fortified with Vitamin D


Magnesium, another mineral, is key to the health of your spine. In order for your muscles to properly contract and relax, your body needs magnesium. It also helps the body maintain bone density and maintain muscle mass. Magnesium even helps your body process protein properly. You can incorporate these foods in your diet for more magnesium:

  • Whole grains – Magnesium is found in brown rice, whole-grain pasta, and whole wheat bread.

  • Beans – Pinto beans, black beans, and chickpeas are great sources magnesium

  • Seeds – Add flax, sunflower, and sesame seeds to your sandwiches, salads, and shakes for a magnesium boost

  • Vegetables – Once again, spinach, kale, broccoli are the shining stars

  • Fruits – Kiwi, avocado, and bananas pack a magnesium punch

Proper nutrition is the foundation for a healthy body, and that includes your spine. These tips are just the start, and in conjunction with chiropractic care, you will set yourself up spinal health. Let us know in the comments what your favorite spine-healthy foods are!

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