My Doctor Online The Permanente Medical Group
Are you having back pain with any of the following?
- Severe pain, weakness or tingling in your leg(s).
- Difficulty stopping urination or loss of control of bladder or bowels.
- Unexplained fever, nausea or vomiting.
- A history of cancer or unexplained weight loss.
We understand that you are experiencing one or more of the health issues that might be impacting your back pain.
We recommend that you discuss these health issues with your doctor before proceeding with this program.
Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.
Sugar
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Sugar is an empty source of calories. It does not contain vitamins, minerals, protein, or even fiber. Most processed food and soft drinks contain high amounts of high-fructose corn syrup, which is a form of sugar that adds many calories.
You can limit your intake of sugar by knowing what to look for and choosing healthier options instead.
Ways to decrease your sugar intake
- Instead of sugary drinks, choose water or beverages that are low in added sugars.
- Try drinking fruit juice mixed with sparkling water or diluted with plain water.
- Limit your intake of desserts like cakes, cookies, and candies.
- Read the food label. Avoid foods that contain high-fructose corn sugar, corn sweetener, syrup, malt sugar, molasses, or any sugar molecules that end in "ose" (dextrose, fructose, glucose, lactose, maltose, or sucrose).
Additional References:
- External Link to Soda-Free Summer - Alameda County
- External Link to Track Your Eating and Exercise with Lose It!
Salt
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Salt is an important mineral that your body needs to function properly. However, too much salt can cause health problems (for example, high blood pressure or heart failure) and worsen other conditions. Most people in the U.S. eat about twice the recommended daily limit of sodium, the component of salt that affects blood pressure.
Eating less than 1,500 mg of sodium (about 1/2 teaspoon of salt) per day may reduce the risk of high blood pressure and its complications.
Ways to reduce your salt intake
- Read food labels and select foods lower in sodium.
- To flavor foods when cooking, use herbs and spices (like oregano, thyme, paprika, nutmeg, turmeric, and coriander) instead of salt.
- Limit or avoid high-sodium foods (like smoked, cured, or processed foods; convenience foods or fast foods; high-sodium condiments; highly salted snacks; sauces; mixes; and "instant" products).
- Use fruit juice or vinegar to marinate foods.
- Eat fresh or unprocessed foods rather than canned, cured, or convenience foods.
Additional References:
- PDF Link to Cooking Without Salt
- External Link to Eating Well for Good Health - Cutting Back on Salt - Healthwise
- PDF Link to High Blood Pressure Here's What You Can Do
- PDF Link to High Blood Pressure- Here's What You Can Do (Spanish)
Alcohol
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Small amounts of alcohol may prevent cholesterol from collecting in the arteries. Alcohol may reduce the risk of heart disease in some people. Men over age 40 and women over age 50 who do not have a history of alcohol problems may benefit from 1 alcoholic drink a few times a week.
However, if you do not drink now, there is no reason to start. If you choose to drink alcohol, do so in moderation. Moderate drinking means:
- Up to 1 drink a day for women
- Up to 2 drinks a day for men
One drink is 12 oz. of regular beer, 5 oz. of wine, or 1-1/2 oz. of 80-proof distilled spirits.
Remember that alcoholic beverages have calories and are low in nutritional value. Any alcohol use is harmful for adults who have:
- Been diagnosed as having a problem with alcohol or drugs
- A strong family history of chemical dependence
- Been told by their physician that they have a health problem related to alcohol use
If you are taking any medications, talk with us or your pharmacist before drinking alcohol.
Additional References:
- PDF Link to Alcohol- Healthy or Harmful
Related Health Tools:
Interactive Programs
- Eat healthy with Nourish™ Eat healthy with Nourish™
Personal Logs and Diaries
- Seven Day Food Diary Seven Day Food Diary
Podcasts
- In The Kitchen With Carole In The Kitchen With Carole
- Nutrition Mini-series: Fruits and Vegetables Nutrition Mini-series: Fruits and Vegetables
Videos
- Healthy Recipes from Dr. Maring Healthy Recipes from Dr. Maring
- Quick Kitchen Tips from Dr. Maring Quick Kitchen Tips from Dr. Maring
If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.
This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.