Eat for a Healthy Spine!

Here at Healthy Life Chiropractic, we want our patients to achieve — you guessed it — a healthy life! A healthy lifestyle includes many different factors, including exercise and nutrition. You may know some exercises for a healthy spine, but do you know how to eat for a healthy spine? Here are our tips!


You’ve seen it on countless commercials and most likely your mother said it to you while growing up — drink your milk, it’s good for your bones! No it shouldn’t be a surprise to you that in order for your spine to be healthy, it needs the right amount of calcium. Calcium is a mineral that helps the body maintain bone mass throughout your life, which is even more important as you age as bones tend to become more brittle. Calcium also prevents the bone disease osteoporosis, which is the cause of many cases of spinal fractures for older patients.

Here’s how you can add more calcium to your diet:

  • Dairy – This one’s easy! Yogurt, milk and cheese are all great sources of calcium.

  • Legumes – Peanuts, black beans, tofu, and baked beans should be added to your list

  • Leafy greens – Kale, broccoli, collard greens, and spinach will give your calcium levels a boost!

  • Fish – Salmon and sardines are loaded with calcium

Vitamin D

Calcium and Vitamin D are quite the pair. That’s because your body needs Vitamin D in order to properly absorb calcium. You can get Vitamin D through:

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

  • Spending a little time in the sun every day

  • Drink milk fortified with Vitamin D


Magnesium is a mineral that is key to the health of your spine. In order for your muscles to properly relax and contract, your body needs magnesium. It also helps maintain muscle mass and bone density. Magnesium even helps your body use protein properly. You can find magnesium in:

  • Seeds – Add sunflower seeds, sesame seeds, and flax seeds to your salads, sandwiches, or shakes for a punch of magnesium.

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

  • Beans – Black beans, chickpeas, and pinto beans are all great sources of calcium

  • Vegetables – Kale, broccoli, and spinach are the shining stars once again!

  • Fruits – Boost your magnesium levels with avocado, kiwi, and bananas

Proper nutrition is the foundation for a healthy body, including your spine. Make sure you are getting all the nutrients today, and contact us with any questions on how to live a healthy life!