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How Healthy Diet Helps to Prevent Neck Pain

Did you know that diet plays an important part in preventing body pain, especially neck pain? There is no miracle food that can cause instant healing. However, there are food that make up an anti-inflammatory diet which help in preventing the development of neck pain. By following a proper diet, you would be able to support the health of the bones, nerves, and connective tissues that make up your neck.

Things You Need To Include in Your Diet

There are various food items out there which not only help in strengthening muscles, but also promotes skeletal growth. Instead of mentioning specific food items, the following is a list of important elements that need to be included in your diet for keeping neck pain under control.

Omega-3 Fatty Acids

These acids are commonly found in cold water fishes such as sardines, salmon and mackerel. The acid works towards lowering inflammatory substances in your body and thereby reduce the chances for the development of pain. For those who do not consume fish, there is always the option of including omega-3 supplements. The acid is also present in flax seeds, walnuts, and leafy green vegetables. Vegetarians will benefit from these food, even though the quantity of omega-3 fatty acids might not be the same as in fishes or supplements.

Antioxidants and Fiber

Dietitians recommend that 5 servings of vegetables and 2-4 servings of fruits should be consumed every day. Both of these are high in antioxidants and also provide sufficient fiber for the body. According to the results obtained from recent exhaustive studies, fibers lower an indicator of inflammation in your blood called C-reactive protein. Other studies have found that men who include more vegetables and fruits in their diet are able to lower their C-reactive protein levels by almost 33%.

Calcium and Vitamin D

Bones love calcium. It is what helps them to grow and become strong. So why deprive them of their favorite treat? Simply consuming calcium rich foods wont do you much good because you need to have sufficient vitamin D to absorb the calcium that you consume. Ideally, an average adult needs to consume 1,000 to 1,500 milligrams of calcium and 400 to 800 IU of vitamin D every day.


Lack of adequate magnesium in your diet can increase the chances for occurrence of neck pain, muscle tension, and muscle soreness. This element is plays an important role in facilitating contraction as well as relaxation of muscles. It is commonly found in fruits and vegetables, nuts, beans, soy, and whole grains. The recommended daily consumption of magnesium is 400 mg for adult males and 320 mg for adult females.


Water is indeed the elixir of life. You should drink as much water as possible because no harm can come from drinking too much water. If you do not wish to drink water frequently, then you should consider having fruits that have high water content. Watermelon is a great example of a tasty fruit that is best consumed when chilled. Just biting into this luscious water rich fruit will not only refresh your palate, but also give you adequate water.

Food to Avoid

Just like certain food items help in preventing pain, there are some that actually increase the risk of development of pain. Meats and high-fat dairy products like butter and cream should be avoided or consumed in very less quantities for lowering the risk of neck and back pain. These food products usually have arachidonic acid and other saturated fats which contribute to your body’s inflammatory response. Cutting their consumption would help you in preventing neck and back pain. You should also avoid alcohol consumption and smoking as both of these activities have direct negative impact on your bones.

Motivate Yourself

The first and foremost requirement for following any diet is to motivate yourself. This might not seem like an important task, but trust me, it brings a lot of difference to the outcome. A healthy lifestyle may require giving up some guilty pleasures that you might be indulging in. It takes a great effort to actually stick to the diet and go through with the regime. So if you feel low at any point, talk to your friends and family or even read up on inspirational stories. This might help you to gather some confidence and stick to your diet plan.

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