For individuals trying to build muscle but are not seeing results, can knowing factors like what foods to eat, how to work out, and genetics help achieve meaningful muscle gains?
Muscle Growth Nutritional Mistakes
Muscle growth is an important element of overall fitness and health. Individuals can make nutritional mistakes like not eating enough protein or carbohydrates and not properly hydrating themselves which can prevent them from gaining muscle. Factors that contribute to muscle building, include:
Nutrition
Genetics
Training
Individuals who want to increase muscle mass more efficiently can rework these issues to maintain consistency and commitment to exercise and nutrition. Benefits include:
Building muscle helps strengthen bones
Improves balance
Decreases the risk of cardiovascular disease and diabetes.
Experts point out some common mistakes that can hinder muscle growth, like not eating enough protein, not consuming enough calories, overtraining, or practicing improper form and technique. As everybody is different there is no one-size-fits-all approach to building muscle or hypertrophy. These include:
Genetics
An individual’s genes contribute to how easy or difficult it can be to build muscle.
Some individuals have a higher proportion of fast-twitch muscle fibers, which increases growth potential.
The natural distribution of muscle and body fat also varies and can affect the rate and location of muscle growth.
There are also differences in individual recovery capabilities that can influence the frequency and intensity of training sessions.
Nutrition
Nutrition matters when trying to build muscle. Individuals need to eat enough protein for muscle repair and growth.
Individuals may need to consume more calories than they burn to create energy stores.
At the same time, individuals need to consume enough carbohydrates and healthy fats to fuel workouts and recovery.
Training
Gaining muscle requires regular resistance or strength training exercises.
These exercises cause micro tears in muscle fibers, which then repair and grow back stronger and larger.
Effective resistance training includes – consistency, intensity, recovery, and progressive overload.
Progressive overload means gradually increasing the weight, frequency, or number of repetitions in an exercise routine to challenge the muscles.
Muscle Strength for Healthy Aging
Research shows that performing exercises that build muscle mass can slow age-related cognitive decline and decrease the risk of neurodegenerative diseases like Alzheimer’s disease and dementia. (Joseph Michael Northey, et al., 2018)
Muscle-building exercise can also improve heart health and lower the risk of cardiovascular diseases. (Johns Hopkins Medicine. 2023)
Nutritional Mistakes
When trying to gain muscle, challenges can affect progress. Some of the most common mistakes that can delay or set back muscle growth and recommendations include.
Not Enough Protein
Eating protein like lean meats, dairy products, and seafood, is crucial for muscle repair and growth.
Not consuming enough protein makes the body unable to grow muscles, and you’ll see suboptimal improvements.
Get enough protein from various sources like beef, lamb, chicken, turkey, fish, eggs, dairy, legumes, and plant-based proteins.
However, there is a limit to how much protein the body can use effectively at one time for muscle protein synthesis.
It is recommended to distribute protein intake evenly throughout the day, aiming for about 20 to 30 grams of high-quality protein in each meal.
If the body is in a caloric deficit, the ability to grow muscle is limited.
Insufficient calorie intake can create energy deficits, making the body use muscle for energy instead of growing.
To fix this, individuals need to consume more calories than calories burned.
It can be helpful to track calorie intake with an application to make adjustments as needed.
Individuals having trouble increasing their calorie intake or there are questions about what the body needs, consult with a registered dietitian or nutritionist.
Not Enough Carbs
Carbohydrates are the body’s main energy source during high-intensity workouts.
Not consuming enough can lead to decreased performance and slower recovery.
Recommendations include consuming a variety of whole grains and minimally processed carbohydrates, such as brown rice, potatoes, sweet potatoes, oats, and quinoa.
For individuals doing regular, moderate-to-intense training, carbohydrate recommendations can range from 3 to 7 grams per kilogram of body weight per day.
For individuals doing endurance or intense frequency training routines may need to increase this range.
Not Hydrating Enough
Water is necessary for all bodily functions, including muscle contraction and repair.
For individuals who are not sure how much water they need? Recommendations include using half of an individual’s body weight as a starting point to figure out how many ounces to drink per day.
For example, individuals who weigh 140 pounds can set a baseline hydration goal of 70 ounces of water/8 cups per day which can be adjusted according to activities.
Water Intake Recommendations
The recommended total fluid intake from food and drink varies by age and sex. The general recommendations are around:
11.5 cups per day for women
15.5 cups for adult men
For just water, women need around 9 cups of fluid per day, and men need around 13 cups to replace fluids that are lost throughout the day.
However, the exact amount of water needed to stay properly hydrated also depends on an individual’s activity level and overall health. (Academy of Nutrition and Dietetics. 2022)
To prevent dehydration, sip water consistently throughout the day, especially before, during, and after workouts.
Foods with a high water content like certain fruits can help achieve daily hydration goals.
Not Enough Healthy Fats
Not consuming enough healthy fats can cause the body to not be able to produce enough hormones that support muscle growth.
Relying on supplements instead of getting nutrients from whole foods can also lead to nutritional deficiencies and imbalances.
Recommendations are to add more healthy fats, like avocados, nuts, seeds, fatty fish, and olive oil.
Forgetting Post-Workout Nutrition
After working out, the body is ready to absorb nutrients and start the process of muscle repair and growth.
The body needs nutrients to activate the recovery post-exercise
When the body lacks nutrition after a workout it can slow muscle growth and cause fatigue.
Recommendations are to pack a balance of protein and carbohydrates to refuel right after a workout.
Training Mistakes
Undertraining or performing low-intensity workouts can also slow down muscle growth.
Individuals who are not overloading their muscles – for example, using weights that are too light – will not break them down so they can grow bigger and stronger.
A lack of microdamage means muscle growth will be slower.
Muscle overload also requires rest.
Recommendations are to take at least one day of rest per week and avoid strength training in the same muscle group two days in a row.
When creating a lifting plan, be sure to include compound exercises like squats, deadlifts, and bench presses.
These exercises work with multiple muscle groups and are recommended for building strength and muscle.
A training routine should include a variety of compound movements, like lunges, split squats, leg presses, pull-downs, upright rows, and push-ups.
If unsure of which compound exercises to include, consult a personal trainer, physical therapist, or sports chiropractor.
Northey, J. M., Cherbuin, N., Pumpa, K. L., Smee, D. J., & Rattray, B. (2018). Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. British journal of sports medicine, 52(3), 154–160. doi.org/10.1136/bjsports-2016-096587
Facet hypertrophy is an incurable, chronic disease that affects the facet joints in the spine. Can recognizing symptoms, help in diagnosis, and treatment?
Facet Hypertrophy
Facet hypertrophy causes the facet joints in the spine to enlarge. They are found where the vertebrae come into contact on the back of the vertebrae that form the backbone. These joints stabilize the spine when twisting and bending. Hypertrophy results when damage wears down the cartilage that cushions the bones that meet in the joint. This can include:
Aging
Wear and tear
Arthritis
Other joint diseases can damage facet joints.
Swelling, new bone growth, and bone spurs can occur as the joint tries to repair the damaged cartilage. The swelling and new bone growth can narrow the spinal canal and compress surrounding nerves, causing pain and other sensation symptoms. This ailment does not have a cure and worsens over time. The objective of treatment is to manage the pain symptoms and slow down the disease’s progress.
Types
Facet hypertrophy can be described as unilateral or bilateral.
Symptoms can have a wide range of intensity, from a dull ache to chronic, disabling pain. The location of symptoms depends on the affected joint and the nerves involved, Pain manifests when the enlarged joints and new bone growth compresses the nearby nerves. The result leads to nerve damage and the following symptoms: (Weill Cornell Medicine Brain & Spine Center. 2023) (Cedars Sinai. 2022)
Stiffness, especially when standing up or getting out of a chair.
Inability to stand straight when walking.
Inability to look up to the left or right without turning the whole body.
Reduced range of motion and mobility.
Numbness or a tingling sensation of pins and needles.
Radiating pain from the affected joint into the buttocks, hips, and upper thigh when the affected joint/s are in the lower back.
Radiating pain from the affected joint into the shoulder, neck, and back of the head when the affected joint/s are in the upper back.
Headaches when the affected joint is in the neck.
Causes
A common cause is the age-related degeneration of the joints, called spondylosis. Research indicates that more than 80% of individuals who are 40 or older have radiologic evidence of spondylosis, even though they may not have symptoms. (The University of Toledo Medical Center. N.D.) The following conditions can also increase the risk of facet hypertrophy (Weill Cornell Medicine Brain & Spine Center. 2023)
Unhealthy posture
Being overweight or obese
Sedentary lifestyle
Injury or trauma to the spine
Inflammatory conditions like rheumatoid arthritis or ankylosing spondylitis
Osteoarthritis
Genetic predisposition to the condition
Diagnosis
Diagnosis can be challenging when neck or back pain is the main complaint, as symptoms can mimic conditions such as sciatica from a herniated disc or hip arthritis. (Weill Cornell Medicine Brain & Spine Center. 2023)
A healthcare provider will conduct a complete physical examination, medical history, and discussion of symptoms.
CT scans with or without myelogram – the use of contrast dye in the space around the spinal cord.
MRI
X-rays with or without a myelogram
A diagnosis is confirmed by injecting a diagnostic block that involves administering an anesthetic injection, sometimes with an anti-inflammatory like cortisone, into the joint or nerves near the affected joint. Two injections are given at different times to confirm the effect. (Romain Perolat et al., 2018)
If immediate relief improves after each injection, the facet joint is confirmed as the source of the pain symptoms.
If the block does not decrease the pain, the facet joint is probably not the source of the pain symptoms. (Brigham and Women’s Hospital. 2023)
Treatment
There is no cure for facet hypertrophy.
The goal of treatment is to make the pain more manageable.
Conservative treatment is usually successful in making a difference.
Nonsteroidal anti-inflammatory – aspirin, ibuprofen, and naproxen.
Muscle relaxers – cyclobenzaprine or metaxalone.
Steroid injection into the facet joints.
Injection of platelet-rich plasma/PRP into the joints.
Medial Branch or Facet Block
A medial branch block injects local anesthetic near the medial nerves that connect to an inflamed joint.
Medial nerves are small nerves outside the joint space near the nerve that transmit signals and other impulses to the brain.
A facet block injects the medication outside the joint space near the nerve that supplies the joint called the medial branch.
Neurolysis
Neurolysis, also known as rhizotomy or neurotomy, is a procedure that destroys affected nerve fibers to relieve pain, reduce disability, and reduce the need for analgesics. This treatment can relieve pain for six to 12 months until the nerve regenerates, where further treatments may be necessary. (Matthew Smuck et al., 2012) Neurolysis can be performed using one of the following techniques (Romain Perolat et al., 2018)
Radiofrequency ablation RFA – the application of heat through radiofrequency.
Cryoneurolysis – the application of cold temperatures to the targeted nerve.
Chemical neurolysis – applying chemical agents, like a combination of phenol and alcohol.
Severing the nerves with surgical instrumentation.
Surgery
When one or more facet joints are severely damaged, they can become nonfunctional and painful. Surgery may be recommended when symptoms are not relieved by other therapies. (Ali Fahir Ozer, et al., 2015)
Prognosis
Facet hypertrophy is a chronic condition that progresses with age and does not affect life expectancy. (Weill Cornell Medicine Brain & Spine Center. 2023) The disorder is incurable, but symptoms can be managed with conservative therapies
A healthcare provider can help develop a treatment plan based on the extent and location of the joint affected.
Early diagnosis and treatment can help individuals achieve the best results.
Maintaining an active lifestyle and healthy weight can help prevent further joint stress. Individuals may be recommended to do regular stretching and strengthening exercises to lower inflammation, reduce stress, and improve overall health.
Facet Syndrome Treatment
References
Perolat, R., Kastler, A., Nicot, B., Pellat, J. M., Tahon, F., Attye, A., Heck, O., Boubagra, K., Grand, S., & Krainik, A. (2018). Facet joint syndrome: from diagnosis to interventional management. Insights into imaging, 9(5), 773–789. doi.org/10.1007/s13244-018-0638-x
Smuck, M., Crisostomo, R. A., Trivedi, K., & Agrawal, D. (2012). Success of initial and repeated medial branch neurotomy for zygapophysial joint pain: a systematic review. PM & R : the journal of injury, function, and rehabilitation, 4(9), 686–692. doi.org/10.1016/j.pmrj.2012.06.007
Ozer, A. F., Suzer, T., Sasani, M., Oktenoglu, T., Cezayirli, P., Marandi, H. J., & Erbulut, D. U. (2015). Simple facet joint repair with dynamic pedicular system: Technical note and case series. Journal of craniovertebral junction & spine, 6(2), 65–68. doi.org/10.4103/0974-8237.156049
Fitness, exercising, weight, and strength training programs use terms like sets, reps, and rest intervals. Knowing what they mean and how to use them for optimal results is important to achieve health goals. An individual’s training program will differ in the weights, reps, sets, rest intervals, and execution speed depending on whether the training is for fitness, muscle growth, strength, power, or endurance. Here we offer a strength training guide on understanding these terms and how they apply to a workout program.
Strength Training Guide
Reps
Rep means repetition.
A rep is one completion of an exercise, such as one bench press, or one bicep curl.
So, one bicep curl equals one rep, and 10 bicep curls equals 10 reps.
Reps make up a set, which is typically the total number of reps done before taking a break.
A repetition maximum – 1RM is an individual’s personal best or the most they can lift once in a single repetition.
A 10RM would be the most an individual could lift and successfully perform 10 reps with proper form.
Sets
A set is a series of repetitions performed sequentially.
For example, one set of bench presses could be eight reps
Sets are designed according to the individual’s workout program.
Rest
The rest interval is the time of resting between sets that allow the muscles to recover.
The rest period between sets can range from 30 seconds to two minutes.
Exercises can have short or long rests between reps.
The ideal rest period depends on the objective of the workout and health goals.
Not resting long enough and starting with another set too soon can fatigue the muscles too soon, increasing the risk of injury.
Resting too long between reps can cool the muscles down and release tension before starting again.
Execution Speed
The speed at which one rep of an exercise is performed is contraction velocity.
Concentric – shortening of the muscle is often the lifting part of a rep.
Eccentric – lengthening of the muscle, often the lowering part of a rep helps to build muscle mass.
Strength: 1 to 2 seconds concentric and eccentric
Hypertrophy: 2 to 5 seconds concentric and eccentric
Endurance: 1 to 2 seconds concentric and eccentric
Power: Less than 1 second concentric and 1 to 2 seconds eccentric
Choosing Weights
The distribution of repetitions against a percentage of 1RM maximum lift is as follows. This example uses a bench press where 1RM is 160 pounds.
100% of 1RM: 160 pounds, 1 repetition
60% of 1RM: 96 pounds, warm-up reps
85% of 1RM: 136 pounds, 6 repetitions
67% of 1RM: 107 pounds, 12 repetitions
65% of 1RM: 104 pounds, 15 repetitions
An individual should be able to do one lift at 1RM, six reps at 85%, 15 reps at 65%, and so on.
Goals to Build a Program
A training program is a schedule of exercise types, frequency, intensity, and volume, for weight training or any other type of fitness training. Individuals can devise various combinations of sets, reps, rest, and exercise types to find what works best for them. A qualified strength and conditioning trainer can help develop a program. The variables can be adjusted and include:
Exercise selection
Weights or resistance used
Number of reps
Number of sets
Execution speed
Rest time between sets
Rest time between training sessions and days of the week
General Fitness
A basic strength training fitness program targets strength and muscle-building.
Between eight and 15 repetitions for two to four sets will help achieve both.
Choose eight to 12 exercises, making sure to hit the lower and upper body and core.
Strength
Building strength uses the most weight, the least number of reps, and the longest rest periods.
The neuromuscular system responds to heavy weights by increasing the body’s ability to lift heavy loads.
For example, individuals with a strength goal could use a 5×5 system.
This means five sets of five repetitions.
Muscle Growth
Muscle growth and bodybuilding training use lighter weights, more reps, and less rest periods.
Muscle requires metabolic stress to increase in size.
This means working the muscles to the point where lactate builds and the muscle suffers internal damage, sometimes called “training to failure.”
Then resting and proper nutrition help muscle repair and the muscle grows larger in the process.
A program could be three sets of 8 to 12 reps, with loads that reach or near the failure point on the last few reps.
Power
Power training uses slightly lighter weights, takes longer rest periods, and focuses on execution speed.
Power is the ability to move an object at high speed.
Each push, pull, squat, or lunge is done at a quick tempo.
This type of training requires practicing the acceleration of a lift, resting properly, and repeating.
Muscular Endurance
Endurance weight training requires more reps in each set, up to 20 or 30, with lighter weights.
Individuals should ask themselves what is the day-to-day physical activity that requires the most muscular endurance?
For example, runners will want to concentrate on increasing endurance in their legs.
Swimmers may shift and focus on their arms one day then legs another.
Movement as Medicine
References
Liu, Chiung-Ju, and Nancy K Latham. “Progressive resistance strength training for improving physical function in older adults.” The Cochrane Database of systematic reviews vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2
Loturco, Irineu, et al. “Muscle Contraction Velocity: A Suitable Approach to Analyze the Functional Adaptations in Elite Soccer Players.” Journal of sports science & medicine vol. 15,3 483-491. 5 Aug. 2016
Rønnestad, B R, and I Mujika. “Optimizing strength training for running and cycling endurance performance: A review.” Scandinavian Journal of Medicine & Science in Sports vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104
Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z
Tøien, Tiril, et al. “Maximal strength training: the impact of eccentric overload.” Journal of Neurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018
Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Healthy sleep plays a vital role in the body’s overall health, as it ensures muscle growth, recovery, and illness prevention. This is especially true for home D.I. Yers’ fitness enthusiasts, weekend warriors, athletes, and physically active individuals. When sleeping, the body goes into recovery mode, releasing hormones and other chemicals to repair and restore muscle. A healthy night’s sleep provides the rest the mind and body need to perform at optimal levels.
Healthy Sleep
Sleep is vital for recovering from workouts. This could be construction work, exercise, gardening, sports, landscaping, any activity that uses bodyweight or works against some form of resistance. The muscles cannot repair themselves properly without proper sleep. Sleep aids the muscles in releasing protein-building amino acids, helping them grow in size and strength.
Growth hormone is released during non-REM sleep that stimulates tissue growth and repairs muscle.
During REM or rapid eye movement sleep, blood pressure drops, breathing slows and deepens, the brain relaxes, and blood supply to the muscles increases, feeding them oxygen and nutrients.
Unhealthy Sleep
Sleep maintains the muscles’ sharpness, coordination, function, and muscle movement patterns that improve physical performance. The body needs to sleep for at least 7 hours a night for muscles to grow properly. Not getting healthy sleep decreases protein synthesis activity and increases the activity of degradation that leads to muscle loss.
Less Sleep Leads To Eating More
Hormonal changes occur when the body sleeps less, causing individuals to feel hungry more often, increasing the amount of food taken in because after eating, the body does not feel full right away, so the individual continues to eat. Without sleep, the body decreases the production of a hormone that indicates when the body is full and activates a hormone that causes hunger. Insufficient sleep also lowers the body’s sensitivity to insulin. Because of this, the muscle fuel glycogen is not adequately replenished. Without the regular restoration of glycogen, individuals have less energy, insulin sensitivity decreases, increasing the risk of diabetes.
Physical Health
Unhealthy sleep also impacts overall physical health. Individuals that do not get healthy sleep have an increased risk of developing:
Sugar raises blood sugar, which triggers the pancreas to release insulin, fueling the cells causing overstimulation.
Eliminating sugar after dinner can help the body fall asleep.
References
Dattilo, M et al. “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis.” Medical hypotheses vol. 77,2 (2011): 220-2. doi:10.1016/j.mehy.2011.04.017
Morselli, Lisa et al. “Role of sleep duration in the regulation of glucose metabolism and appetite.” Best practice & research. Clinical endocrinology & metabolism vol. 24,5 (2010): 687-702. doi:10.1016/j.beem.2010.07.005
Murray, Bob, and Christine Rosenbloom. “Fundamentals of glycogen metabolism for coaches and athletes.” Nutrition reviews vol. 76,4 (2018): 243-259. doi:10.1093/nutrit/nuy001
Proper nutrition can be difficult for individuals with work, school, and busy schedules to prepare fresh, healthy meals. Healthy food is essential for a healthy nervous system and spine to promote a healthy musculoskeletal system, metabolism, bone strength, tissue growth, and repair. The body requires more nutritional value to heal itself to support damage or injury.
Nervous System and The Spine
The nervous system runs throughout the body like an interstate highway and impacts every bodily function. Disrupting signals can cause a backup, like a massive traffic jam. At that point, no matter how healthy the diet is, the body is unable to process all the food thoroughly to break down all the nutrients. Chiropractic adjustments ensure that blood circulation and nerve energy flow function optimally so that messages sent from the brain and body are transmitted without disruption.
Disrupted Nervous System
The nervous system influences every part of the body, and digestion is no exception. The nervous system tells the body what it needs to do with the food/fuel. When the nervous system is unbalanced and experiencing problems, the nutrients that the body needs don’t get appropriately stored, broken down, or used correctly, leaving the body feeling not full and unsatisfied.
Nutrition Improves Musculoskeletal Health
It is essential to understand that nutrition and musculoskeletal health depend on a healthy nervous system and spine.
Food high in protein and calcium increases bone density.
Protein and calcium are vital as the body ages.
A healthy skeletal structure will ensure and maintain a healthy body.
Food is the primary source of nutrients for the body to rebuild and repair torn muscles.
The Relation Between Nutrition And Recovery
Nourishment plays a vital role in maintaining the body’s health and helps in reducing the risk of illness or injuries. There are several links between nutrition and recovery that includes:
Injury Rehabilitation
A diet rich in antioxidants like:
Berries
Apricots
Grapes
Milk
Nuts
The body becomes stronger to combat inflammation.
Foods rich in lean protein like:
Yogurt
Tofu
Beef
Provide the body with essential building blocks that help repair cellular damage.
Joint Or Back Pain Alleviation
Overweight and obesity generate unnecessary load on the spine or joints, resulting in back pain.
Reducing weight through proper nutrition filled with proteins and magnesium instead of unhealthy fats and calories will help reduce the strain being put on the musculoskeletal system.
Increased Energy Levels
Food high in sugar or preservatives makes the body feel sluggish and tired.
As a result, the body is constantly exhausted, fatigued, sleepy, and irritable.
Proper nutrition increases energy levels.
Maintaining the nervous system and spine’s overall health.
Body Composition
Malnutrition Risks
Malnutrition can be difficult to spot early, but there are various risk factors to recognize. These include:
Depression doubles the risk of malnutrition, especially among men.
References
Bollwein, J et al. “Nutritional status according to the mini nutritional assessment (MNA®) and frailty in community-dwelling older persons: a close relationship.” The journal of nutrition, health & aging vol. 17,4 (2013): 351-6. doi:10.1007/s12603-013-0034-7
Curtis, Elizabeth et al. “Determinants of Muscle and Bone Aging.” Journal of cellular physiology vol. 230,11 (2015): 2618-25. doi:10.1002/jcp.25001
Gentile, Francesco et al. “Diet, Microbiota and Brain Health: Unraveling the Network Intersecting Metabolism and Neurodegeneration.” International journal of molecular sciences vol. 21,20 7471. 10 Oct. 2020, doi:10.3390/ijms21207471
Oxland, Thomas R. “Fundamental biomechanics of the spine–What we have learned in the past 25 years and future directions.” Journal of biomechanics vol. 49,6 (2016): 817-832. doi:10.1016/j.jbiomech.2015.10.035
Pérez Cruz, Elizabeth et al. “Asociación entre desnutrición y depresión en el adulto mayor” [Association between malnutrition and depression in elderly]. Nutricion hospitalaria vol. 29,4 901-6. 1 Apr. 2014, doi:10.3305/nh.2014.29.4.7228
A spinal tumor is an abnormal mass of tissue either inside the spine or outside. It is also called a neoplasm meaning a new abnormal growth. They can develop in the bone, spread to other parts of the spine, or outside the spine, like the lungs and chest. Tumor cells can multiply slowly or very rapidly. Tumors are either cancerous or non-cancerous. They can develop anywhere in the spine:
Cervical – neck
Thoracic – mid-back
Lumbar – low-back
Sacral – sacrum
It is not uncommon for spinal tumors to develop out of a tumor from the individual’s breast, lung, kidney, prostate, or another area of the body that has spread out.
Symptoms
Whether cancerous or not, spinal tumors can cause a variety of symptoms, including:
Pain not related to an injury or physical activity.
Pain in the back or neck that presents suddenly, quickly worsens, especially at night. This can be an indicator of a spinal tumor.
Pain that radiates to other parts of the body, like the arms, hands, legs, and feet.
The pain continues even when resting.
Muscle weakness or loss of sensation, especially in the legs, arms, or chest.
Difficulty walking
Abnormal curvature of the spine not from poor posture
Paralysis
Loss of bladder or bowel control
Lowered sensitivity to heat and cold
An individual could have a dominating symptom/s or a combination.
Causes
As previously mentioned these tumors can originally develop in another part of the body and then metastasize to the spine. These types of tumors are secondary tumors. Research scientists are still trying to figure out what exactly causesprimary tumors that originate in the spine. One theory believes genetics plays a role.
Early diagnosis
The most common symptom of a spinal tumor is pain. Examinations and diagnostic tests will be conducted both physical and neurological. A doctor or specialist needs to see and evaluate the spine. This is essential in diagnosing a potential tumor. A doctor could also order:
CT scan
MRI
PET scan – Positron Emission Tomography
Myelogram if there are symptoms of spinal cord compression
If the imaging reveals a tumor, a biopsy could be performed. A sample of tissue will be examined under a microscope to see if the tumor is cancerous or not. If the tumor is cancerous, the biopsy will show the type of cancer and determine the stage of the disease. Depending on the tumor type and location, other tests/procedures could be recommended.
Treatment
There are many factors that go into creating an optimal treatment plan. This includes whether the tumor is cancerous or not, size, location, and symptoms. Types of treatment:
Observe and wait as small non-cancerous tumors that are not growing or impinging/pinching other spinal structures could only need to be monitored for changes.
Surgery
Radiation treatment
Stereotactic radiosurgeryworks by delivering a high dose of radiation specifically targeted at the tumor
Chemotherapy
Chiropractor Personal Injury Attorney Recommended
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Smart supplementation along with proper nutrition is one of the biggest factors and plays a large role in an individual’s health. You are what you eat is true. Feeding the body with vital vitamins and minerals promotes growth and healing. Filling up on processed, fatty foods does the opposite. The bones in the spine and throughout the body need nutrients to continue to rebuild and maintain strength throughout life.
A balanced diet rich in:
�Calcium
Vitamin D
Magnesium
This is the best way to nourish the body’s bones and ward off spinal problems, like spinal fractures, and osteoporosis. Inadequate diets or medical issues can create nutritional gaps. This is where vitamins or mineral supplements come in. Supplements are not a cure-all, but they can create a safetyhealth net when taken properly.
Supplement Smart
These supplements for bone health, fill in nutritional gaps. They are not necessary if the key nutrients the body needs from a proper diet are already there. However, individuals use supplements as a replacement for certain foods, this is not how they should be used. Actual food supplies multiple nutrients, along with minerals, and vitamins that are beneficial for health and are not found in supplements.
Taking a Supplement to Strengthen the Spine
The body’s dietary needs change throughout life, so adding supplements as you age or during pregnancy can help maintain health. Calcium and vitamin D requirements vary based on age and sex.When it comes to protecting spine bone health, certain individuals may need supplements to ensure their bodies are processing calcium and vitamin D properly.
This includes:
Individuals who had intestinal bypass procedure
Those with food absorption conditions, like Celiac or Crohn�s disease
People who eat few or no dairy products, like vegans or those that are lactose intolerant
Is a calcium supplement right for you?
The only way to definitively know is by having a conversation with your doctor. Then you can supplement smart.
Supplement Safety
Because nutritional supplements can be purchased over the counter, individuals assume�incorrectly�that they are completely safe. Dietary supplements can interfere with absorption, other supplements, medications, and can be toxic if taken in high doses.
For example:
Calcium and iron supplements can prevent each other from being fully absorbed when taken together. This is true of many minerals, including magnesium, because they get into�absorption�competition with each other and so are best taken separately.
Supplements taken together can cause too much of either one to be absorbed. This is the case with high-dose vitamin D supplements, which can cause too much calcium absorption.
Too much calcium can increase raise the risk of having a heart attack or stroke. Taking more than 1,000-1,200 mg of calcium per day is pointless because the body cannot process that much calcium at once.
Are your supplements helping or hurting you? The best way to know is to talk to your doctor whenever you change medication or a supplement program, even when just adding a new vitamin to the mix. An underused resource for supplement advice is a pharmacist. They will know whether the mix of supplements and medicines being taken pose any risk of negative interaction. And a pharmacist can help recommend a trustworthy product.
Supplement Success
Here are a few tips to get the most benefits if you and your doctor think a calcium supplement can help support spinal bone health.
Buy supplements with the USP symbol. This indicates that the supplement has been independently evaluated and certified.
Take your supplement as directed, ideally with a meal.
Take doses no higher than 500-600 mg, no more than 2-3 times a day, for a maximum of 1,000-1,200 mg.
Drink plenty of water as some supplements can cause constipation.
Do not take calcium supplements with a high-fiber meal or laxative. This can interfere with calcium absorption.
Supplements Support Spine Health
Remember that supplements are exactly that supplements. Eating foods rich in calcium, vitamin D, and magnesium is the best way to build/maintain strong healthy spinal bones and prevent debilitating health problems. If you are concerned about your diet, talk with your doctor or a health coach about a smart supplementation regimen to meet your nutritional needs.
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