HOWCAN I IMPROVE THE HEALTH OFMY SPINE?
1. Practice proper nutrition. Nutrition is a critical part of all health, whether you are focusing on your heart, joints, or spine – whatever you do, it is always important to eat right. Healthy fruits and vegetables contain the vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day. 2. Get some sleep. Throughout the day, your spine is compressed with standing, sitting, and bending. Did you know that it is actually possible to lose about ½ an inch over the course of a day? Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up, as this allows the discs in your spine to rehydrate. Afterwards, continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Give up cigarettes. Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and the destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself. 4. Work on the flexibility and strength of your spine. Your body is meant to move – this is the most important purpose of the spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. It is also important to make time to move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. A strong spine and core allows you to move without stressing the discs or nerves in your back.
5. Maintain proper posture and balance. If you sit at a desk during the day, make sure you are sitting in a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods of time, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. Proper balance is important for both the small muscles of your spine and your nervous system. You can enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Go to a physical therapist for spine check-ups. Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. At ReQuest Physical Therapy, our physical therapists are experts in the field of spine health who can help your back operate as it should. If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to contact ReQuest Physical Therapy today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today! BANANA ICE ‘CREAM’ TASTE HOW DELICIOUS WEIGHT LOSS CAN BE YIELDS TWO 1/2 CUP SERVINGS
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INGREDIENTS • 3 medium ripe bananas, peeled • 2 tbsp. unsweetened almond milk or Greek yogurt • Optional add-ins: dark chocolate, raw
cacao nibs or powder , nonfat plain Greek yogurt, raw walnuts or pecans, strawberries, blueberries, ground cinnamon, grated ginger root , natural peanut or almond butter
DIRECTIONS Slice bananas. Freeze at least 3 hours in re-sealable container. Pulse frozen bananas and almond milk in food processor bowl or high-powered blender several times until broken into smaller pieces. Run food processor or blender continuously for 30 – 60 seconds. Turn off unit. Scrape banana off sides of container. Repeat until bananas are the consistency of soft serve ice cream. Place blended banana in chilled serving bowl. Add desired add-ins. Eat immediately or re-freeze for 15-20 minutes
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