As with most things in life, moderation is the key. Too little or too much may be harmful; you want to eat and drink a balanced amount. The challenge is knowing what that balance is.
Whole foods are better for general and bone health. A healthy diet is a balanced diet with adequate amounts of fruits, vegetables, nuts and protein. Bone superfoods are almonds, halibut, salmon, leafy green vegetables and citrus fruits.
Facts about protein:
Recommended dietary allowance of protein:
Protein Recommended Dietary/Daily Allowance (RDA)
|Infants||Up to 12 months||13-14 grams|
|Children||1-3 years old||13 grams|
|4-8 years old||19 grams|
|9-13 years old||34 grams|
|Males||14-18 years old||52 grams|
|19-70+ years old||56 grams|
|Females||14-18 years old||46 grams|
|19-70+ years old||46 grams|
|Note: Values based on average weights|
Facts about carbohydrates and fat:
Many things are essential to maintaining both overall and bone health. Here, you can find some information on the different types of resources your body needs to stay healthy.
Vitamin D supplements are always necessary to maintain adequate levels of vitamin D (30 mg/ml and higher).
Phosphorus is a mineral that makes up 1 percent of a person’s total body weight. It is present in every cell of the body. Most of the phosphorus in the body is found in the bones and teeth. The main function of phosphorus is in the formation of bones and teeth, but it also plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance and repair of cells and tissues. Phosphorus also helps the body make ATP, a molecule the body uses to store energy. Good food sources include the protein food groups of meat and milk, and whole-grain breads and cereals.
Calcium is required for normal growth and development of the skeleton. Adequate calcium intake is critical to achieving optimal peak bone mass and modifying the rate of bone loss associated with aging. A calcium recommendation for daily intake is based on your age. Calcium is needed for many vital body functions, but since the bones reserve calcium (which helps maintain normal blood levels), the daily recommendations are based on bone health.
Foods that are rich in calcium include milk and dairy products, almonds, broccoli, kale, bok choy, sardines, beans and soy products such as tofu. Food fortified with calcium such as breads, cereals and orange juice can also contribute to your daily intake.
Studies suggest supplements may not be as effective as calcium from foods. However, if you are not reaching your recommended daily calcium intake from your diet, discuss with your physician what kind of supplements would be most appropriate for you.
Salt is necessary for several body functions, but when taken in excess, it can lead to health problems. It is frequently linked to high blood pressure, strokes and cardiac diseases. Too much salt also increases calcium loss, which contributes to bone loss and osteoporosis. The current recommendation is less than 2,400 milligrams per day. The recommended salt intake is 1,500 milligrams for persons 55 and older, African Americans of any age, people who have diabetes, hypertension or chronic kidney disease. Watch for hidden salt in packaged food, processed meat such as hot dogs and deli meats, canned vegetables and soups. Be sure to read nutrition labels for salt content.
The Laser Spine Institute Exercise Video Series, including all functional activities, post-surgical exercises and descriptions were designed specifically for Laser Spine Institute patients only. If you have not been prescribed these exercises, you should contact your physician before starting this or any exercise program. Exercise is not without its risks, and this or any other exercise program may result in injury. Risks include, but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting and disorders of heart beat. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult your surgeon's liaison or physician.