glass of milk and bowl of almonds When it comes to your physical well-being, it’s common knowledge that a balanced diet and exercise can play a big role. When discussing nutrition, the spine may not always come to mind but it’s a contributing factor of leading a healthy lifestyle.

We’re sharing some methods with you to help promote spinal health and overall wellness.

Calcium

As chiropractors who are trained to treat the musculoskeletal system, we know that calcium is key for bone health. While drinking milk can help make bones stronger, there are alternatives for those who are lactose intolerant.

Supportive supplements and lactose-free dairy products can also be good sources. Taking a calcium supplement prior to bed and getting a good night’s sleep provides the bones with a greater share of the calcium, compared to our muscle tissue.

Falling short of the necessary amount can lead to low bone density and broken bones. The recommended amount will vary by person but increasing and maintaining your calcium intake may prevent possible spinal fractures and osteoporosis.

Common Foods Rich in Calcium: Milk, Cheese, Tofu, Nuts, Broccoli

Vitamin D

In order for calcium to be absorbed in the body, Vitamin D must be present. A lack of this crucial vitamin can lead to weak and brittle bones, which may ultimately result in a number of diseases.

Vitamin D deficiency is very common, especially in New England where we don’t get the benefits of sunshine all year round. This can be overcome by adding a supplement or increasing your intake of foods rich in Vitamin D.

Consider nutrition counseling before making any additions or changes to your diet. We offer these services to anyone looking to develop and maintain healthy lifestyle habits.

Common Foods Rich in Vitamin D: Fatty Fish, Orange Juice, Egg Yolks

Vitamin K2

Once your body has consumed and absorbed calcium, it will distribute the mineral to your bones; Vitamin K plays that role. Not only will it direct the calcium to your spine and bones, it maintains their strength too. Risk of bone fractures can be reduced with the proper amount of Vitamin K2 consumption, as well as decrease age-related bone issues.

Common Foods Rich in Vitamin: Egg Yolks, Butter, Dark Meat Chicken
 
In addition to these dietary changes, exercising with light weights can also help protect bone density. To learn more, make an appointment with The Chiropractic Health Center of Glastonbury today.

"This practice has been the only place that got rid of my shoulder pain. Prior I tried an orthopedic and PT with no success. I was told it was just due to getting older. Dr. D doesn’t believe people have to live with pain and helped it go away. To top it all off, you never have to wait long in the waiting room."
Jennifer D.
"The staff at Chiropractic Health Center of Glastonbury is wonderful. They take time to get to know you, personally. They all always have a smile to greet you with and are genuinely concerned for your comfort and well being. Dr DeFrancesco truly wants to make sure you understand your issues with your body and he takes time to explain what those are."
Daniela P.
"The administrative staff and practitioners are all friendly, capable, efficient, and very responsive. In addition, Dr. Keith Wade is knowledgeable, passionate about his craft, patient and thorough in answering questions. As a direct result of all that, my low back, ankles an knees feel much better, I am in less pain, and I am less afraid that my back will keep hurting or "going out." I am very grateful."
Malinda B.
"I strained my lower back a month prior to an Ironman race. I was unable to sleep, walk or sit, never mind continue training as planned. The entire office staff is beyond kind, caring, professional and runs extremely smooth. I was explained every step and procedure, along with a patient education class that really helped me understand what was wrong with my back and steps to fix it. Dr Wade was able to get me sleeping, walking and able to compete in my triathlon. 5 stars for many reasons and would highly recommend."
Dylan H.
"I'm a very active individual and lower back pain was getting in the way of activities I love. While my back is still a work in progress, the time spent with Dr. D has been well worth it. I just ran 2 marathons in 2 weeks and these sessions helped me run these races with no back pain."
Matt from mission FITNESS
"From the moment you walk into the office, you are welcomed with a smile and they even manage to remember every single patient's name. They treat you like family and put a lot of emphasis on your care. I started coming to this office when my son was about 4 months old and now at 11 months old, I have seen SO much progress with his neck that I myself started to see Dr D. and I am very grateful to have found such a wonderful place."
Nichole C.
"Dr DeFrancesco is the best. I can’t say enough good things about him. He is a genuine and caring person. It is his help that has allowed me to continue to go to work every day and provide for my family. The staff is always super accommodating and pleasant to deal with. I have never received an attitude. When Dr DeFrancesco is not available, I am fortunate that he leaves me in the talented hands of Dr Wade and Dr LeFavor."
Robert Z.
"Amazing place to get realigned! Everyone in here is highly knowledgeable and genuine. I've been a patient here for 10+ years and recommended it frequently!"
Kyle M.
"Dr Francesco and the staff are outstanding. I am so glad I found out about this chiropractic practice and am forever grateful for how much better I am feeling since getting treatments there."
Jody L.
"I absolutely love the care I receive here. I have been coming for the last 3 going on 4 years and my migraines and back pain are gone."
Renee D.
"Best chiropractor in town!!! This office is amazing and always there when you need them! I’ve been a patient of Dr. D for over 25 years can’t say enough about him...you won’t be disappointed!"
Amy W.
"The staff at Chiropractic Health Center of Glastonbury is wonderful. They take time to get to know you, personally. They all always have a smile to greet you with and are genuinely concerned for your comfort and well being. Dr DeFrancesco truly wants to make sure you understand your issues with your body and he takes time to explain what those are."
Daniela P.
"Such a great experience in understanding and learning how to treat my chronic pain! The office staff is wonderful, informative and empathetic! Dr. D is also invested in making you to your best self! They found a convert here!"
Debby D.
"I love Dr. D and his great staff. I have been going to him for about 16 years and I would gladly recommend him to anyone looking for a chiropractor. He has helped me immeasurably."
Lelaneia D.
"Dr. Wade has been wonderful! I never thought spinal care was a preventative health measure until I started here. The entire staff are very accommodating and friendly! My back has never felt better! I plan to continue to come for maintenance."
Amanda S.
"Such a great experience in understanding and learning how to treat my chronic pain! The office staff is wonderful, informative and empathetic! Dr. D is also invested in making you to your best self! They found a convert here!"
Debby D.
"Great experience! Our whole family goes and we have referred other family members. Dr. Wade is awesome, he listens and wants what is best for his clients."
Kayla B.
"If I could give more than five stars, I wouldn't hesitate to do so. The office staff are all very professional and accommodating. There have been several instances where I had to make a last minute change to my appointment - either a cancellation or different time - and the office responded right away to make it happen. Not only this, but my appointments are always quick, yet very efficient. The doctors take their time in addressing my questions and explaining things so that I receive the best possible care."
Zach G.
"I still can't say enough good things about Dr. D. and his staff. My level of care remains excellent and Dr. D continues to go above and beyond to take care of my family's health, even helping my daughter find and transition to a new chiropractor when she moved out of state. Truly a practice that cares about its patients!"
Lisa C.
"Our family has been clients since 1994 and since 2005, we have been one of his long distance clients moving to New Hampshire! We have continued with monthly adjustments as he is truly The Best of The Best!"
Skip G.
"I'm a very active individual and lower back pain was getting in the way of activities I love. While my back is still a work in progress, the time spent with Dr. D has been well worth it. I just ran 2 marathons in 2 weeks and these sessions helped me run these races with no back pain."
Matt from mission FITNESS
"Such a great experience in understanding and learning how to treat my chronic pain! The office staff is wonderful, informative and empathetic! Dr. D is also invested in making you to your best self! They found a convert here!"
Debby D.
"Dr. D has been providing an integrative approach to the health and well being of my family for over 25 years. He is not only a highly skilled practitioner, but is a compassionate and caring person, not only to his patients but to the community.
Susan K.
"I love Dr. D and his great staff. I have been going to him for about 16 years and I would gladly recommend him to anyone looking for a chiropractor. He has helped me immeasurably."
Lelaneia D.
"Such a great experience in understanding and learning how to treat my chronic pain! The office staff is wonderful, informative and empathetic! Dr. D is also invested in making you to your best self! They found a convert here!"
Debby D.
"This practice has been the only place that got rid of my shoulder pain. Prior I tried an orthopedic and PT with no success. I was told it was just due to getting older. Dr. D doesn’t believe people have to live with pain and helped it go away. To top it all off, you never have to wait long in the waiting room."
Jennifer D.
"Dr Francesco and the staff are outstanding. I am so glad I found out about this chiropractic practice and am forever grateful for how much better I am feeling since getting treatments there."
Jody L.
"I have been going to the Chiropractic Health Center of Glastonbury for years. Dr. D. keeps me walking and moving so I can work and enjoy my grandchildren. The staff in the office are great. They are like a second family to me. I know I can call and they will always fit me in if I have to have an adjustment."
Catherine K.
"Dr Francesco and the staff are outstanding. I am so glad I found out about this chiropractic practice and am forever grateful for how much better I am feeling since getting treatments there."
Jody L.
"They are not only extremely professional and helpful but genuinely care about your well being! In addition, the group is very supportive of the community. I love that they partnered with We Are the Children to donate thousands of dollars worth of toys.
Jocelyn D.
"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
"I have been a patient for over a year and have seen terrific results from my plan of care. I was introduced to the office by a friend after I told him I was having back pain. The staff and doctors have been outstanding. They took some x-rays and ruled out certain things and put me on a plan of care that helped get me straight and pain free. I can't thank them enough."
Matt U.
"I started coming here 5 years ago. At that time, I had difficulty walking down our hallway. With Dr. D’s care, I am at the gym 4x a week and yoga 2x a week. I will continue to come on a regular basis as part of my proactive healthy living plan. Not only am I grateful for the amazing care I receive here, but for the staff who now feel like family."
Lynn F.
"They are not only extremely professional and helpful but genuinely care about your well being! In addition, the group is very supportive of the community. I love that they partnered with We Are the Children to donate thousands of dollars worth of toys.
Jocelyn D.
When I first came, I was out of alignment and had joint soreness but through my continual sessions, my overall health has improved 100%. I want to thank all the staff for their support and education."
Benjamin I.
"Great experience! Our whole family goes and we have referred other family members. Dr. Wade is awesome, he listens and wants what is best for his clients."
Kayla B.
"The single greatest team of professionals I’ve ever met and worked with. From the moment you step in, Brooke is absolutely wonderful and always so accommodating with scheduling and brings so much cheer to the office. Dr. Wade is a phenomenal doctor and completely transformed my back after a work related injury that showed underlying spinal conditions. I now am pain free in my day to day activities and back to my normal active lifestyle. Couldn’t recommend this practice enough to anyone and everyone."
Alexis F.
"The single greatest team of professionals I’ve ever met and worked with. From the moment you step in, Brooke is absolutely wonderful and always so accommodating with scheduling and brings so much cheer to the office. Dr. Wade is a phenomenal doctor and completely transformed my back after a work related injury that showed underlying spinal conditions. I now am pain free in my day to day activities and back to my normal active lifestyle. Couldn’t recommend this practice enough to anyone and everyone."
Alexis F.
"Great experience! Our whole family goes and we have referred other family members. Dr. Wade is awesome, he listens and wants what is best for his clients."
Kayla B.
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