Get relief from back pain with this surprising ingredient

Dr Jeff Winternheimer shared a video on Instagram mentioning, “If you have back pain there are reasons to add this fruit to your diet — avocado”

 

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A post shared by Dr. Jeff Winternheimer D.C. (@highperformancespine) 

G Sushma, clinical dietician at CARE Hospitals Banjara Hills, Hyderabad, says, “Avocado consumption may help alleviate back pain due to its anti-inflammatory properties. Chronic inflammation is often a contributing factor to back pain, and avocados contain nutrients that can reduce inflammation in the body.”

Nutritional components in avocados that contribute to reducing back pain

Sushma mentions that the key nutritional components in avocados that may help reduce back pain include:

*Healthy Fats: Avocados are rich in monounsaturated fats, particularly oleic acid, which has anti-inflammatory properties.

*Antioxidants: Avocados contain antioxidants like vitamin E, vitamin C, and carotenoids, which can help reduce oxidative stress and inflammation.

*Potassium: This mineral helps maintain fluid balance, reduce muscle cramps, and support nerve function.

*Magnesium: Magnesium is crucial for muscle function and can help prevent muscle spasms and cramps, which are often associated with back pain.

Pair avocados with other anti-inflammatory foods such as leafy greens, nuts, seeds, and fatty fish. (Source: Freepik)

Studies supporting the use of avocado for back pain relief

G Sushma explains that there is limited direct research specifically on avocados and back pain. However, studies are showing the anti-inflammatory effects of components found in avocados. “Research indicates that oleic acid can reduce inflammation markers in the body. It also shown that antioxidants can help reduce chronic inflammation. There is evidence that these minerals play a role in muscle function and reduce muscle cramps, which can indirectly alleviate back pain.”

While these components have been studied individually, more specific research is needed to directly link avocado consumption to back pain relief, she adds.

How should avocados be incorporated into a diet to potentially benefit back pain sufferers?

To incorporate avocados into a diet for potential back pain relief, Sushma suggests considering the following tips:

*Daily Consumption: Aim to include half an avocado daily, either in salads, smoothies, or as a spread.

*Balanced Diet: Pair avocados with other anti-inflammatory foods such as leafy greens, nuts, seeds, and fatty fish.

*Variety: Use avocados in different recipes to avoid monotony and ensure a diverse nutrient intake.

*Whole Foods Approach: Focus on a diet rich in whole, minimally processed foods to maximise the anti-inflammatory benefits.

Other foods that can compliment avocados in a diet aimed at reducing back pain

According to Sushma, other foods that can complement avocados in a diet aimed at reducing back pain include:

*Fatty Fish: Rich in omega-3 fatty acids, which have potent anti-inflammatory effects.

*Berries: High in antioxidants that can reduce inflammation.

*Leafy Greens: Such as spinach, kale, and Swiss chard, which are packed with vitamins and minerals.

*Nuts and Seeds: Provide healthy fats and antioxidants.

*Turmeric: Contains curcumin, a powerful anti-inflammatory compound.

*Ginger: Known for its anti-inflammatory and pain-relief properties.