Eat For Your Spine!


At Shields Chiropractic, our priority is to help our patients live healthy and happy lives. As chiropractors, we are able to provide more than just neck and back pain relief, and an important part of your health is having a healthy spine. You can improve the health and wellness of your spine (and your whole body) with regular chiropractic adjustments, exercise, and even diet. Here are our tips to improve your spinal heath by what you eat!


We know you’ve heard it before — milk does a body good! It should be no surprise that in order to have a healthy spine, you have to have healthy bones and one way to do that is by consuming the right amount of calcium. Calcium, a mineral, helps the body maintain bone mass all throughout your life, which is imperative as you age and your bones become more brittle. Calcium also prevents osteoporosis, which is a bone disease that is the cause of spinal fractures for many older patients.

Here are a few ways to add more calcium to your diet:

  • Dairy – This one’s easy! Yogurt, milk, and cheese are all great sources of calcium.

  • Leafy greens – Broccoli, kale, spinach, and collard greens will give you added calcium

  • Legumes – Baked beans, black beans, peanuts, and tofu can give you a calcium boost

  • Fish – Did you know both sardines and salmon are full of calcium?

Vitamin D

Peanut butter and jelly, mac and cheese, calcium and Vitamin D….some things are just better together. In order for your body to properly absorb calcium, it needs Vitamin D. You can get more Vitamin D by:

  • Adding eggs to your diet, including the yolk

  • Drinking milk fortified with Vitamin D

  • Spending time in the sun (but don’t go overboard — 15 minutes a day is a good start)


Magnesium is another mineral that is great for your spine. In order for your muscles to contract and relax as they should, the body needs magnesium. Like calcium, magnesium also helps the body maintain bone density and also muscle mass along with the processing of protein. Here’s what you can eat to add more magnesium to your diet:

  • Vegetables – Broccoli, kale, and spinach are at it again!

  • Fruits – Avocado, kiwi, and bananas are for more than fruit punch — they pack a magnesium punch!

  • Beans – Whether you choose pinto beans, black beans, or garbanzo beans, each is a great source of magnesium

  • Whole grains – Try whole wheat bread, whole-grain pasta, or brown rice for more magnesium

  • Seeds – Add flax, sunflower, and sesame seeds to your shakes, sandwiches, and salads to get a boost of magnesium

A healthy foundation for your body is built upon a healthy diet and these tips are just the beginning of taking care of your spine. To learn more about how regular chiropractic care and and a healthy diet can improve the health of your spine, click here to contact us!