Winter Wellness: Foods That Promote Spinal Health

This month I wanted to give you a few ideas for healthy food/supplements that can promote your spinal health during the winter months.

Start with Fish.

Fish like salmon and mackerel are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help reduce joint and spine inflammation.

Add a little Extra Vitamin D During the Winter.

Sources of vitamin D, such as fatty fish and fortified foods, are essential for calcium absorption and bone health, supporting your spine.

Make Sure You are Getting your Calcium.

Dairy products like milk and cheese, as well as leafy greens like kale and spinach, provide the necessary calcium for strong bones and a healthy spine.


Collagen supplements can support the health of your joints, including those in your spine, by providing the main structural protein found in connective tissues.

Add Some Extra Spice: Turmeric and Ginger.

These spices have natural anti-inflammatory properties and can be added to your diet to help reduce pain and inflammation in the spine.

Incorporating these foods and supplements into your winter diet can help you maintain good spinal health and stay active during the colder months.


1. Mozaffarian D, Wu JH. (2011). Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047-2067.

2. National Institutes of Health (NIH). (2021). Vitamin D Fact Sheet for Health Professionals.

3. Weaver CM, Proulx WR, Heaney R. (1999). Choices for achieving adequate dietary calcium with a vegetarian diet. The American Journal of Clinical Nutrition, 70(3), 543s-548s.

4. Clark KL, Sebastianelli W, Flechsenhar KR, et al. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485-1496.

5. Prasad S, Tyagi AK, Aggarwal BB. (2014). Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: the Golden Pigment from Golden Spice. Cancer Research and Treatment, 46(1), 2-18.

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