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5 Things Your Diet Can’t Be Missing To Get Rid Of Lower Back Pain

5 Things Your Diet Can’t Be Missing To Get Rid Of Lower Back Pain

If you have ever suffered from lower back pain, you will know just how painful and debilitating this can be. You may also have tried a host of reactive measures to alleviate lower back pain, from gentle muscle exercises to practicing yoga.

What you may not be aware of, however, is that there are also numerous preventative methods of avoiding back pain. Absorbing the right nutrients from your diet is crucial, for example, as this aids muscular strength and flexibility while ensuring that you maintain a healthy weight.

5 Nutrients That Will Help you to Alleviate Lower Back Pain

The following nutrients also enable your body to repair itself after an injury, which can also negate the risk of long-term complaints and alleviate lower back pain:

1. Calcium

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broccoli

    Let’s start with calcium, which has proven qualities that enable muscles to contract and relax properly (including those that surround your heart and other organs). This can be found in numerous food items, including citrus fruits, soybeans, tofu, salmon and sardines. Leafy vegetables such as kale and broccoli are also viable natural sources, although similar items such as Swiss chard and have a negative impact on consumption rates.

    Both men and women should aim for an average intake of 1,200 milligrams each day, which the body’s utilization of calcium can also be enhanced by the consumption of Vitamin D.

    2. Potassium

    potato

      Potassium is another key nutrient and one that serves the pivotal role of communicating nerve impulses to individual muscle groups (allowing them to stretch and relax as required). Although this is present in meat, grains and dairy products, it remains a seminal component of fruit and vegetables and these should play a central function in your diet. Both men and women also need to consume an estimated 4,700 milligrams each day, so items like bananas and potatoes should be eaten regularly.

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      For preventative care, parents should also encourage the consumption of potassium in their children from an early age. After all, nations like the US and the UK have disproportionately high rates of back pain and among the lowest, recommended quota of fruit and vegetables per day, while schools are already partnering with outlets such as Premier Polytunnels to empower healthier diets among youngsters.

      3. Protein

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        While it is proven that a lack of protein can restrict your ability to build muscle mass, it also hinders the body’s capacity for maintaining and repairing damaged tissues. Conversely, a protein-rich diet improves your energy levels and enables muscles to contract properly, so it is important to consume food items such as chicken, fish, beef, eggs and milk. The recommended consumption levels only differ slightly between athletes and everyday citizens, with two or three servings of lean protein enough to maintain functionality.

        If you are a vegetarian or a vegan and cannot consume meat or dairy, consider introducing legumes, seeds, grains and dark, leafy vegetables into your diet.

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        4. Vitamin C

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          We have already touched on the importance of Vitamin D in your diet, but Vitamin C is also a vital component. This nutrient produces collagen, which is a connective tissue that makes up a staggering 90% of all muscle mass in the human form. It can also be found in most fruits, particularly citrus items such as oranges and lemons.

          Once again, vegetables are also a rich source of Vitamin C, with bell peppers, broccoli, Brussels Sprouts, spinach, tomatoes and potatoes all key dietary components. If you are a man, aim for an average consumption level of 90 milligrams each day, while women should target a slightly lower intake of 75 milligrams.

          5. Iron

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            The relationship between iron and muscle has been well-researched, with the former enabling red blood cells to oxygenate the latter. An iron-rich diet can ensure that your muscle cells supply the required level of oxygen to the core tissues and fibres, enabling them to function well under stress and over a prolonged period of time. This is key to reducing injury, particularly for those who work in physically demanding jobs.

            Iron can be found in red meat, poultry, eggs, fruits and fortified grain products, while it is also a key component of green vegetables such as spinach and broccoli. The recommended, daily consumption level for men and women aged under 51 is 8 milligrams, and this rises to 18 milligrams for women who are older than this.

            The Last Word

            Make no mistake; back pain is a debilitating condition that is thought to cost $34,000 per 100 employees annually in the US alone. It is also considered to be a key contributor to a lack of employee engagement across the globe, so eliminating it can improve your quality of life and improve your career prospects.

            So, if you do find yourself struggling with lower back pain, seek out professional guidance and shape your diet accordingly. If you are pain-free for now, focusing on incorporating these nutrients into your diet and preventing problems in the future.

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            Last Updated on November 19, 2019

            20 Time Management Tips to Super Boost Your Productivity

            20 Time Management Tips to Super Boost Your Productivity

            Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

            If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

            1. Create a Daily Plan

            Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

            2. Peg a Time Limit to Each Task

            Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

            3. Use a Calendar

            Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

            I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

            Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

            4. Use an Organizer

            An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

            These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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            5. Know Your Deadlines

            When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

            But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

            6. Learn to Say “No”

            Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

            Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

            7. Target to Be Early

            When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

            For appointments, strive to be early. For your deadlines, submit them earlier than required.

            Learn from these tips about how to prepare yourself to be early, instead of just in time.

            8. Time Box Your Activities

            This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

            You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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            9. Have a Clock Visibly Placed Before You

            Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

            10. Set Reminders 15 Minutes Before

            Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

            You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

            11. Focus

            Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

            Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

            Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

            12. Block out Distractions

            What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

            I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

            When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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            Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

            13. Track Your Time Spent

            When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

            You can find more time tracking apps here and pick one that works for you.

            14. Don’t Fuss About Unimportant Details

            You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

            Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

            15. Prioritize

            Since you can’t do everything, learn to prioritize the important and let go of the rest.

            Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

            16. Delegate

            If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

            When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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            17. Batch Similar Tasks Together

            For related work, batch them together.

            For example, my work can be categorized into these core groups:

            1. writing (articles, my upcoming book)
            2. coaching
            3. workshop development
            4. business development
            5. administrative

            I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

            18. Eliminate Your Time Wasters

            What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

            One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

            While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

            19. Cut off When You Need To

            The number one reason why things overrun is because you don’t cut off when you have to.

            Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

            20. Leave Buffer Time In-Between

            Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

            More Time Management Techniques

            Featured photo credit: Unsplash via unsplash.com

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