HEALTH SENSE
Spine care for the Alaskan By Dr. Kim Driftmier
P
eople frequently ask me, “What can I do to improve my back/spine health?” Some people are looking to alleviate pain, while others are looking to prevent or delay future problems. Many people, 80% by some studies, will have back problems at some point in their life that require a trip to the doctor’s office. Genetics and age play a large role in spine health. While we cannot pick our parents nor delay our birthdays, there are a few things we can do to promote a healthy spine. Exercise, nutrition, vitamins, and awareness to prevent accidents are just a few. Keeping fit through regular exercise is paramount to maintaining a well-functioning spine. Cardiovascular workouts and weight training programs are both important. Even with the health benefits of exercise, it should be recognized that not all workout routines are created equally. Unfortunately, some exercise routines may either not help or could be causing damage to the spine. When beginning a new exercise regimen, it is advisable to take one or two sessions with a personal trainer or physical therapist to ensure that helpful activities are being done and that proper technique is being implemented. Additionally, it is also a good idea for those who are continuing a tried and true routine. You may be surprised when an outside eye lends advice to your workout routine. More and more, we are learning that inflammation caused by food can affect the body in many ways. This has certainly been evident in the research realms of heart health and cancer care. But science is also discovering that the foods we know to influence the heart also have similar influences on the musculoskeletal system. In general, foods that are good for your heart are likely to be good for your spine as well. Consuming whole grains and omega fatty acids while avoiding fried foods and refined
sugars can help ease joint and back pain. It seems that in Alaska everyone is aware of the need to supplement with dietary vitamin D. It helps keeps the bones strong, and this in turn benefits the spine. However, vitamin D is not the only chemical/hormonal influence on bone strength. As we age, hormone changes can lead to weakened bones. This is more apparent in women after menopause, but men are commonly affected as well. As such, asking your doctor about checking for osteoporosis is advisable even in the setting of lifelong vitamin D supplementation. Vitamin D and calcium play an important role in bone and spine health, but they are only one part of the picture. Occasionally, other medicines may be needed to keep your bones strong and healthy. Finally, accident prevention is also worth mentioning. Alaska is a place of great adventure, and our powerful toys help us to do that. But skiing, ATVs, boating, and camping can all pose threats to the health of the spine. Accidents can happen to anyone, and it is always best to be cautious. Ski within your limits, throttle back a bit on the ATV or snowmachine and bring a sleeping pad while out camping. Be kind to your spine, and it will return the favor. Ultimately, while genetics and age may play a big role, there are many things we can do to positively influence the health of our spines. Stay fit, eat well, see the doctor occasionally, and be careful when adventuring. Dr. Kim Driftmier is an orthopedic spine surgeon at McKinley Orthopedics, Sports Medicine & Spine, located in Fairbanks.
North WiNd Behavioral Caroline Atkinson
MA, LPC Licensed Professional Counselor
Cathy Johnson
RN, MSB, ANP Advanced Nurse Practitioner
Elizabeth Kraska
MA, LPC Licensed Professional Counselor
1867 airport Way Suite 215 FairBaNkS, alaSka
(907) 456-1434
Fax (907) 456-1481
North Wind Behavioral Health offers outpatient treatment Services include: individual, for anxiety, depression, PTSD, mood disorders, ADHD couples and family therapies and and other behavioral health challenges. medication management. Hours: Monday–Thursday 9:30 a.m. – 5 p.m. • Most Insurances Accepted • www.northwindbehavioral.com
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November 2020 — AlaskaPulse.com
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