Plant-Based Diet: A Natural Remedy For Degenerative Disc Disease?

Degenerative disc disease is a condition that affects the discs between the vertebrae in the spine, causing pain and reduced movement. It is often associated with aging, but can be accelerated by lifestyle factors such as diet and exercise habits. While there are various medical treatments available, adopting a plant-based diet may be a viable option for managing the condition and slowing its progression. A plant-based diet typically includes an array of fruits, vegetables, whole grains, and lean proteins, all of which contribute to reducing inflammation and improving spine health.

Leafy greens and vegetables

Degenerative Disc Disease is a condition that occurs with aging, when the discs between vertebrae begin to deteriorate, causing pain and decreased movement in the spine. This can be combatted with a change in diet, as the discs are affected by what you eat and how hydrated you are.

Leafy greens are one of the best things to eat to help with this condition, as they are packed with vitamins and minerals, offering tons of vitamin K and helping to protect the body from inflammation, osteoporosis, and degenerative disc disease.

Some of the best leafy greens to eat are:

• Spinach
• Kale
• Cabbage
• Bok Choy
• Broccoli

These vegetables are rich in vitamins A, C, E, K, and B-vitamins. They also offer iron, magnesium, potassium, and calcium.

It is recommended to eat a variety of these leafy greens, as there are many flavors and varieties that can be used in different ways, such as in salads, soups, and stir-fries. They are also available year-round in grocery stores and local farmers' markets, or you can grow them in your garden during the spring and summer months.

In addition to leafy greens, it is important to eat whole grains, fruits, healthy fats, and lean proteins to help combat degenerative disc disease.

Lean proteins

There are plenty of plant-based lean protein options to choose from. Here are some examples:

Tofu, Tempeh, and Edamame

Soy products are among the richest sources of protein in a plant-based diet. Tofu, for example, contains about 10 grams of protein per 1/2 cup and can take on the flavour of the dish it is prepared in. Tempeh and edamame contain around 15 grams and 8.5 grams of protein per 1/2 cup, respectively. These soy products are also good sources of calcium and iron.

Beans and Lentils

Red or green lentils are great sources of protein, fibre, and key nutrients like iron and potassium. Cooked lentils provide about 8.84 grams of protein per 1/2 cup. Beans, such as kidney, black, and pinto beans, typically contain around 15 grams of protein per cooked cup. They are also excellent sources of complex carbohydrates, fibre, iron, folate, and other beneficial plant compounds.

Chickpeas

Cooked chickpeas are high in protein, containing around 7.25 grams per 1/2 cup. They can be eaten hot or cold and are versatile, working well in stews, curries, or roasted in the oven. Hummus, made from chickpea paste, is another option and can be used as a healthy alternative to butter on sandwiches.

Nuts and Nut Butter

Peanuts, for example, contain around 20.5 grams of protein per 1/2 cup, while peanut butter contains 3.6 grams per tablespoon. Almonds offer 16.5 grams of protein per 1/2 cup, along with vitamin E. Other nuts and their butters are also great sources of protein, healthy fats, fibre, and various vitamins and minerals.

Seeds

Chia seeds and hemp seeds are complete sources of protein. Chia seeds contain 2 grams of protein per tablespoon, while hemp seeds offer 5 grams per tablespoon. They are also good sources of fibre and heart-healthy omega-3 fatty acids.

Quinoa

Quinoa is a grain with a high protein content and is a complete protein, containing all essential amino acids. Cooked quinoa provides 8 grams of protein per cup, along with other nutrients like magnesium, iron, fibre, and manganese.

Incorporating these plant-based lean protein options into your diet can be a great way to support your spine health and overall well-being.

Whole grains

There are many whole grains to choose from. When shopping for whole grains, try whole oats, whole grain bread, and quinoa. These whole grains are high in fibre and packed with vitamins and minerals.

In addition to whole grains, leafy greens are another important food group for people with degenerative disc disease. Leafy greens are high in vitamin K, which helps protect the body from inflammation and osteoporosis, both of which are contributing factors to degenerative disc disease. Examples of leafy greens include spinach, kale, and cabbage.

Along with a healthy diet, staying active is another way to manage degenerative disc disease. It is recommended to engage in regular exercise, ideally for 30 minutes most days of the week. Choose low-impact activities like swimming, walking, cycling, yoga, or Pilates, which are easier on the spine.

Fruits

Degenerative disc disease (DDD) is a condition that occurs with aging and is caused by the deterioration of the discs between the spine vertebrae. This can lead to significant pain, weakness, and numbness in the legs as the discs no longer provide adequate cushioning for the vertebral bones.

Nutrition plays a crucial role in combatting DDD, and certain fruits can help protect the body from inflammation, which is a key contributor to disc degeneration. Here are some of the best fruits to include in your diet for spine health:

• Blueberries: Blueberries are packed with antioxidants and nutrients that can help keep your spine healthy. They are also a good source of vitamin K, which is important for bone health.
• Pomegranates: Pomegranates are another fruit that offers a range of nutrients and antioxidants that can support spine health.
• Grapefruit: Grapefruit is a delicious and nutritious option that can provide essential vitamins and minerals for overall health.
• Berries: In addition to blueberries, other types of berries can also be beneficial for spine health due to their high antioxidant content.
• Avocados: Avocados are an excellent source of healthy fats, fiber, and potassium, which can promote overall health and reduce back pain. However, it's important to consume avocados in moderation due to their high-fat content.

In addition to these fruits, it is also important to include a variety of other foods in your diet, such as leafy greens, plant-based proteins, and healthy fats, to promote spine health and combat DDD.

Healthy fats

While degenerative disc disease is a condition that occurs with ageing, nutrition can play a vital role in combatting it. Spine health is closely related to nutritional choices, and a plant-based diet can be a great way to get the right nutrients.

A plant-based diet can help reduce the risk of heart disease, and certain foods in this diet can be particularly beneficial for spinal health. Leafy greens, for example, are excellent for spine health as they are a great source of vitamin K and help protect the body from inflammation and osteoporosis.

When it comes to healthy fats, there are several plant-based options that can benefit spine health. Here are some recommendations:

Avocados

Avocados are unique among fruits as they are loaded with healthy fats, constituting about 80% fat by calories. They are an excellent source of potassium, providing 15% of the Daily Value per 5-ounce serving. Avocados also contain antioxidant compounds and fibre, offering numerous health benefits such as improved digestive health and weight management.

Nuts

Nuts are a great source of healthy fats, fibre, and plant-based protein. They are rich in vitamin E and magnesium, a mineral that many people don't get enough of. Studies show that nut consumption is associated with a lower rate of obesity and a reduced risk of heart disease. Examples of healthy nuts include almonds, walnuts, and macadamia nuts.

Chia Seeds

Although not typically thought of as fatty, chia seeds contain 11 grams of fat per ounce, mostly consisting of the heart-healthy omega-3 fatty acid, alpha-linolenic acid (ALA). Chia seeds are also packed with fibre and offer anti-inflammatory benefits, such as lowering blood pressure.

Extra Virgin Olive Oil

Extra virgin olive oil is a well-known healthy fat and is a key component of the Mediterranean diet. It is high in oleic acid, a fatty acid with powerful anti-inflammatory properties. This fat is beneficial for heart health, blood sugar management, and weight management.

Full-Fat Yogurt

Full-fat yogurt is nutrient-rich and contains healthy probiotics that can positively impact digestive health, weight management, and heart health. It is important to choose whole-milk yogurt with minimal added sugar.

Dark Chocolate

While treating yourself to some dark chocolate, choose a variety with at least 70% cocoa to get the benefits of this healthy fat. Dark chocolate is high in fat, constituting around 65% of calories. It contains fibre, iron, magnesium, and antioxidants such as resveratrol and epicatechin, which offer anti-aging and performance-enhancing properties.

Frequently asked questions