Could learning to apply healthy sleep hygiene habits help improve sleep and overall health for individuals with sleeping difficulties?
Primary Insomnia
Insomnia affects most adults at some point in their lives. Primary insomnia is a fairly common condition characterized by difficulty sleeping, and sometimes, it can resolve without treatment. A diagnosis of primary insomnia means that there is no need to worry that a medical or psychological issue is causing sleep problems. Secondary insomnia is the result of medication side effects or medical or psychological issues. However, individuals may need a diagnostic evaluation, including blood tests or an overnight sleep study, to determine an underlying cause for persistent insomnia. Managing lifestyle habits is usually effective for the relief of primary insomnia. If that doesn’t work, medical treatment may be recommended.
Symptoms
Primary insomnia means not getting enough sleep. Individuals with primary insomnia average six hours of sleep per night (Flynn-Evans E. E. et al., 2017). They often toss and turn or get out of bed frequently. Typically, primary insomnia makes it hard to fall asleep and/or stay asleep. Individuals can wake up easily by triggers like noises or even without triggers. Sleep deprivation can lead to several health problems when awake. Symptoms of insomnia fatigue include: (Salisbury-Afshar E. 2018)
Trouble waking up in the morning
Constant yawning
Feeling tired and sleepy throughout the day
Lack of energy for physical activity
Lack of motivation
Hunger
Difficulty concentrating
Irritability
Headaches
Hypersomnia or falling asleep during the day
Sensitivity to noise or lights when awake
Bouts of hyperactivity
Jumpiness
Being easily alarmed or frightened
Individuals can experience these symptoms for a few days in a row and resolve the day after a restful night of sleep or after a nap. There are times when fatigue can help with falling asleep, which helps to resolve insomnia.
Complications
Individuals can develop severe anxiety and distress about the fact that they are not getting enough sleep. This anxiety is usually more severe before going to bed or in the middle of the night, but the worry can continue during the day as well. Persistent insomnia and chronic lack of sleep can lead to depression and predispose the mind and body to health complications. (Sun, Q., & Tan, L. 2019) Insufficient sleep is associated with lowered immune system function, obesity, and heart disease. (Hung C. M. et al., 2018)
Causes
The conundrum of primary insomnia is that it does not have an identifiable cause, but certain risk factors predispose individuals to have primary insomnia. The condition persists throughout a person’s life, often worsening or improving for months or years. Primary insomnia can be more common among those who have family members with insomnia. Research has found that, while primary insomnia isn’t caused by psychiatric issues, tending to stress or a worry-prone personality might be predisposing factors. (Hung C. M. et al., 2018)
Circadian Rhythm
Research has found that primary insomnia is associated with circadian rhythm irregularities. It can result from individuals falling into deeper sleep phases earlier than those who don’t have the condition (Flynn-Evans E. E. et al., 2017). However, it can be challenging to know whether early deep sleep is a cause or an effect of primary insomnia. This is because sleep deprivation can also lead to abrupt or rapid onset of deep sleep.
Diagnosis
Getting enough sleep is a common concern throughout life. Diagnosing primary insomnia involves various steps. One of the main components of identifying insomnia is determining whether the individual needs more sleep than they are getting. For individuals who are unable to get the proper amount of sleep, the second aspect of primary insomnia diagnosis is focused on finding the reason for their lack of sleep. Diagnostic tests measure insomnia and its effects and include:
Sleep Study
A polysomnogram is an overnight sleep study measuring brain activity, muscle activity, and breathing.
The polysomnogram is expected to show decreased sleep and normal breathing patterns if it is primary insomnia. (Sun, Q., & Tan, L. 2019)
Pittsburgh Sleep Quality Index
The PSQI is a questionnaire that includes a self-assessment of sleep.
It helps identify sleep patterns and issues like using the bathroom frequently at night.
Multiple Sleep Latency Test
An MSLT is a daytime nap study in which participants are monitored to determine how fast they fall asleep.
The test results are a reflection of your sleep deprivation.
These studies help assess whether an individual is not getting enough sleep and what type of sleep interruption is experienced. Other tests might include screening questionnaires or other assessments of emotional issues like depression and anxiety. Sometimes, individuals are aware of these problems but may dismiss symptoms of depression and anxiety, and they instead manifest as insomnia.
Individuals might need to have tests to determine whether any of these underlying issues are contributing to their insomnia. Individual medical symptoms and physical examination would guide the diagnostic testing.
Sleep Hygiene Habits
Individuals can start making small lifestyle adjustments to help regulate their sleep. The key is to avoid things that prevent falling asleep when you want to. Healthy habits include:
Avoid caffeine in the afternoon or evening.
Avoid alcohol.
Avoid napping during the day.
Don’t turn on a phone, computer, or television screen in the bedroom before bed.
Staying away from bright lights for several hours before sleep.
Scheduling tasks so you feel caught up before going to sleep.
Getting enough to eat so you aren’t hungry before going to bed.
Not eating so much that you feel bloated before going to bed.
Doing some light exercise several hours before going to bed.
Medical Treatment
If lifestyle habits don’t help alleviate insomnia, talk to a healthcare provider about medical therapy. Some notice a benefit from treatment with non-prescription-based strategies like counseling, cognitive behavioral therapy for insomnia (CBT-I), or acupuncture. These approaches can have a longer-lasting effect without the risk of side effects. (Salisbury-Afshar E. 2018) A healthcare provider might recommend melatonin or may prescribe medication such as antidepressants, antihistamines, or benzodiazepines.
Injury Medical Chiropractic and Functional Medicine Clinic
Navigating insomnia can be challenging, but understanding the treatment process can significantly help the individual. A healthcare provider can determine the most effective treatment strategies. This can include physical therapy, rest, health coaching, and medication. Overcoming these limitations is possible. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Building a Stronger Body
References
Flynn-Evans, E. E., Shekleton, J. A., Miller, B., Epstein, L. J., Kirsch, D., Brogna, L. A., Burke, L. M., Bremer, E., Murray, J. M., Gehrman, P., Rajaratnam, S. M. W., & Lockley, S. W. (2017). Circadian Phase and Phase Angle Disorders in Primary Insomnia. Sleep, 40(12), 10.1093/sleep/zsx163. doi.org/10.1093/sleep/zsx163
Salisbury-Afshar E. (2018). Management of Insomnia Disorder in Adults. American Family Physician, 98(5), 319–322.
Sun, Q., & Tan, L. (2019). Comparing primary insomnia to the insomnia occurring in major depression and general anxiety disorder. Psychiatry Research, 282, 112514. doi.org/10.1016/j.psychres.2019.112514
Hung, C. M., Li, Y. C., Chen, H. J., Lu, K., Liang, C. L., Liliang, P. C., Tsai, Y. D., & Wang, K. W. (2018). Risk of dementia in patients with primary insomnia: a nationwide population-based case-control study. BMC psychiatry, 18(1), 38. doi.org/10.1186/s12888-018-1623-0
Guo, H. M., Liu, M., Xiang, Y. T., Zhao, J., Ungvari, G. S., Correll, C. U., Ng, C. H., Chiu, H. F., & Duan, Z. P. (2017). Insomnia in Adults With Chronic Hepatitis B, Liver Failure, and Cirrhosis: A Case-Control Study. Perspectives in psychiatric care, 53(1), 67–72. doi.org/10.1111/ppc.12138
Can incorporating natural probiotic foods help improve many people’s gut health and restore functionality to their bodies?
Introduction
Many people trying a healthier lifestyle will start incorporating more nutritious options to ensure the body and the gut get the necessary nutrients. When it comes to gut health, many people will begin to notice how they have more energy and will also start to see how different foods can affect their health. The gastrointestinal system plays a huge role in many people’s health and wellness and is associated with many environmental factors that can impact the body. When that happens, many people can incorporate probiotics to help with gut health. In today’s article, we will dive into how gut health impacts the body, how probiotics improve gut health, and how people can incorporate probiotic-rich foods into their diet. We discuss with certified medical providers who inform our patients how incorporating probiotics can help improve gut health. While asking informed questions to our associated medical providers, we advise patients to include foods rich in probiotics to reduce overlapping risk profiles affecting the gut. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
How Gut Health Impacts The Body
Do you feel sluggish and full constantly after a heavy meal? Do you notice red imperfections in your skin after eating a certain food item? Or have you experienced constant cold and flu symptoms impacting your daily routine? Many do not realize that the overlapping risk profile scenarios affecting their bodies correlate with the gut system. The gut system is the second brain in the human body and can also be impacted by pathogens and environmental factors. The gastrointestinal (GI) tract is home to abundant microorganisms that form an intricate and mutual relationship that benefits the body. (Thursby & Juge, 2017) Inside the GI tract, numerous bacteria help with food digestion and transport the nutrients to different body areas. When the gut system deals with alterations in its microbial communities, it can negatively impact the functional structures of the gut’s composition and function. (Yoon & Yoon, 2018)
This means that when bad bacteria are abundant in the gut system, it can cause the body to be dysfunctional and, over time, can develop chronic issues like inflammation and gut dysbiosis. Environmental factors like stress, poor dieting, and physical inactivity can impact the gut. They can be potentially harmful through these abnormal chances, causing the bad bacteria to overflow the good bacteria, allowing the immune system to attack the gut system. (Zhang et al., 2015) When this happens, many people start to feel symptoms of pain and discomfort in their bodies and start looking for ways to reduce these pain-like symptoms while improving their gut health.
Balance Body & Metabolism- Video
How Probiotics Improve Gut Health
When it comes to reducing pain-like symptoms in the body, it is also important to improve gut health. One way to improve gut health is by incorporating probiotics into a healthy diet. Probiotics have beneficial organisms that can provide helpful properties by stimulating the growth and activities of good bacteria in the gut. (Li et al., 2021) Probiotics can help line the gut while boosting the immune system, allowing the GI tract to absorb the nutrients a person eats. At the same time, different strains of probiotics can impact the gut barrier, the immune system, and cognitive function in the body. (Wieers et al., 2019) Additionally, many people can incorporate probiotic-rich foods into their diet.
Probiotic-Rich Foods To Try
There are some benefits when it comes to incorporating probiotic-rich foods into a diet, as probiotics play a role in hosting innate and adaptive immune responses, which occur mainly on the surface of the intestinal barrier. (Mazziotta et al., 2023) Some of the benefits of consuming probiotic-rich foods include:
Restoring the natural balance of gut bacteria
Strengthening immune system
Reduces cholesterol levels
Heals Leaky gut
Some the foods like kefir, yogurt, sauerkraut, miso, and kimchi are great examples of probiotic-rich foods as they can be incorporated into any healthy diet and can help produce a higher abundance of health-promoting bacteria to increase gut microbiome diversity and enhance a person’s activity levels. (Jager et al., 2019) When people start incorporating probiotics into their health and wellness journey, they will notice that their energy levels are maintained during their daily activities and that their gut health is optimal. As stated earlier, the gut is known as the second brain in the body, so when pathogens and environmental factors start to cause issues to the gut, the body feels it. But if probiotics are introduced to the gut, the gut and body are happy.
References
Jager, R., Mohr, A. E., Carpenter, K. C., Kerksick, C. M., Purpura, M., Moussa, A., Townsend, J. R., Lamprecht, M., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Smith-Ryan, A. E., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J.,…Antonio, J. (2019). International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr, 16(1), 62. doi.org/10.1186/s12970-019-0329-0
Li, H. Y., Zhou, D. D., Gan, R. Y., Huang, S. Y., Zhao, C. N., Shang, A., Xu, X. Y., & Li, H. B. (2021). Effects and Mechanisms of Probiotics, Prebiotics, Synbiotics, and Postbiotics on Metabolic Diseases Targeting Gut Microbiota: A Narrative Review. Nutrients, 13(9). doi.org/10.3390/nu13093211
Mazziotta, C., Tognon, M., Martini, F., Torreggiani, E., & Rotondo, J. C. (2023). Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells, 12(1). doi.org/10.3390/cells12010184
Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochem J, 474(11), 1823-1836. doi.org/10.1042/BCJ20160510
Wieers, G., Belkhir, L., Enaud, R., Leclercq, S., Philippart de Foy, J. M., Dequenne, I., de Timary, P., & Cani, P. D. (2019). How Probiotics Affect the Microbiota. Front Cell Infect Microbiol, 9, 454. doi.org/10.3389/fcimb.2019.00454
Yoon, M. Y., & Yoon, S. S. (2018). Disruption of the Gut Ecosystem by Antibiotics. Yonsei Med J, 59(1), 4-12. doi.org/10.3349/ymj.2018.59.1.4
Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. Int J Mol Sci, 16(4), 7493-7519. doi.org/10.3390/ijms16047493
Experiencing a whiplash injury can be disorienting and painful. Can recognizing the signs of more serious complications, seeking timely medical intervention, and following a structured whiplash rehabilitation plan help individuals find relief and restore function and quality of life?
Whiplash Rehabilitation
For individuals who have recently been in an automobile accident, once the initial neck pain and stiffness have passed, it’s crucial to recognize potential delayed symptoms, such as nerve damage. While many recover quickly, some may experience prolonged symptoms requiring more aggressive treatment and management.
Neck Injury
Whiplash injuries result from sudden, forceful whipping back and forth of the head, commonly occurring in rear-end vehicle collisions, and are one of the most common neck injuries. Other potential causes include: (Johns Hopkins Medicine, 2024)
Following a healthcare provider’s recommendations regarding medication use, including dosage and duration, is critical to managing symptoms while effectively minimizing potential side effects.
Rehabilitation Steps
To determine the appropriate treatment whiplash rehabilitation plan, a healthcare provider will assess how much the pain affects daily life, including mental health and the ability to do regular activities (American Academy of Physical Medicine and Rehabilitation, 2024). X-rays or other imaging tests will be done to determine how serious the damage to the neck or spine is. Resting and icing the injured area are recommended to relieve inflammation. A provider may recommend slowly increasing neck movements several times daily and continuing with normal daily activities, as exercise will help maintain flexibility. Not moving the neck may prolong pain, stiffness, and healing. Physical therapy may be recommended if symptoms continue for over one or two weeks. (American Academy of Physical Medicine and Rehabilitation, 2024)
Symptoms last longer than the healthcare provider estimated
Other symptoms develop, like weakness, numbness, or a sensation of pins and needles.
Long-Term Injury Side Effects
Individuals in whiplash rehabilitation usually recover in a few weeks to months, but some may have longer-lasting pain as the injury can cause nerve damage. (Fundaun J. et al., 2022) Discuss any new or worsening symptoms with a healthcare provider for guidance. (Johns Hopkins Medicine, 2024)
Over-the-counter pain relievers, such as acetaminophen or NSAIDs.
Muscle relaxants for tightness and tension.
Prescription pain medications.
If pain becomes chronic, antidepressants such as serotonin and norepinephrine reuptake inhibitors may be prescribed. These medications can help manage pain and improve sleep quality. (Ferreira G. E. et al., 2023) For severe inflammation and pain, corticosteroid injections directly into the affected area can provide relief. Healthcare providers administer these injections, offering long-lasting effects. (Harvard Health Publishing, 2015)
Injury Medical Chiropractic and Functional Medicine Clinic
Navigating a whiplash injury can be challenging, but understanding the whiplash rehabilitation process can significantly aid in recovery. A healthcare provider can determine the most effective treatment strategies. It is important to talk with a healthcare provider to determine the cause and extent of the injury to provide individualized patient education regarding treatment. This can include physical therapy, rest, health coaching, medication, and surgery, which may be recommended in certain cases. Overcoming these limitations is possible. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Fundaun, J., Kolski, M., Baskozos, G., Dilley, A., Sterling, M., & Schmid, A. B. (2022). Nerve pathology and neuropathic pain after whiplash injury: a systematic review and meta-analysis. Pain, 163(7), e789–e811. doi.org/10.1097/j.pain.0000000000002509
Ferreira, G. E., Abdel-Shaheed, C., Underwood, M., Finnerup, N. B., Day, R. O., McLachlan, A., Eldabe, S., Zadro, J. R., & Maher, C. G. (2023). Efficacy, safety, and tolerability of antidepressants for pain in adults: overview of systematic reviews. BMJ (Clinical research ed.), 380, e072415. doi.org/10.1136/bmj-2022-072415
Individuals dealing with fibromyalgia can find natural remedies to reduce the pain-like symptoms and provide relief to their bodies?
Introduction
When it comes to the immune system in the human body, it is the number one defender in healing the body naturally from chronic illness or injuries to which the host has succumbed. When the body is dealing with unwanted pathogens, the immune system sends out inflammatory cytokines to attach to the affected area, allowing the healing process to take effect. However, when environmental factors or pathogens develop inside the body over time, the immune system can become confused and begin to attack healthy cells; when this happens, the body can develop autoimmune diseases. This causes chronic issues and overlapping risk profiles to develop and cause the body to succumb to pain and discomfort. Autoimmune diseases like fibromyalgia can affect the various muscles in the body and cause a person to be in tremendous amounts of pain. Luckily, there are different natural remedies to dampen the pain-like effects of fibromyalgia. In today’s article, we are looking at the impact of fibromyalgia on the body and how various natural remedies can help reduce fibromyalgia flare-ups. We discuss with certified medical providers who inform our patients how fibromyalgia can affect the body and be correlated with pain-like symptoms. While asking informed questions to our associated medical providers, we advise patients to incorporate various natural remedies to reduce the chances of fibromyalgia causing more issues in the body. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
How Fibromyalgia Affects The Body
Have you been dealing with pain and discomfort in different areas of your body? Do you feel exhausted throughout the day despite having a good night’s rest? Or have you been dealing with constant migraines that you would rather stay in bed all day? Many pain-like scenarios are associated with musculoskeletal conditions that can affect the entire body through painful sensations. However, musculoskeletal conditions have a casual relationship with not only environmental factors but also with autoimmune diseases like fibromyalgia. Now, fibromyalgia is characterized by chronic and widespread musculoskeletal pain and can be associated with hypersensitivity processing to pain in the brain. (Siracusa et al., 2021) This is because many factors like genetics, environmental, hormonal, neural, and immunological are all associated with fibromyalgia and can cause the neuron signals to be haywire and hypersensitive to the body. (Garcia Rodriguez & Abud Mendoza, 2020) When that happens, the body begins to experience musculoskeletal pain-like symptoms like muscle-joint stiffness and fatigue that can cause the vagus nerve to be in a constant hyperactive state in the body.
Additionally, since fibromyalgia is an autoimmune disease, the role of the immune system and inflammation also come into play as the body produces altered levels of pro-inflammatory cytokines to dysregulate neuro-sensitizing molecules and affect the small nerve fibers in the body (Clauw et al., 2024). Unfortunately, when doctors diagnose fibromyalgia, comorbidities can cause overlapping risk profiles in the body. Fortunately, there are numerous treatments and natural remedies available to reduce and manage pain-like symptoms associated with fibromyalgia.
Fibromyalgia: Food Choices & Neutraceutical Options- Video
Natural Remedies To Reduce Fibromyalgia
When it comes to finding numerous ways to reduce the pain-like effects of fibromyalgia, many people seek out over-the-counter medicine to reduce the musculoskeletal pain associated with fibromyalgia, which can provide temporary relief. Luckily, there are natural remedies that can improve overall fibromyalgia symptoms that can improve the global functioning of the body, pain reduction, psychological relief, and brain activity. (Assavarittirong et al., 2022) Many natural remedies for fibromyalgia include:
Incorporating vitamins and supplements
Making small changes in diet and lifestyle
Utilizing non-surgical treatments
Supplements
When it comes to reducing fibromyalgia flare-ups, many people wonder where to start on their health and wellness journey. The best way to start making small changes to their health and reducing fibromyalgia flare-ups is by incorporating vitamins and supplements. Vitamins and supplements can help the body by incorporating the necessary nutrients that the body needs to provide energy and function to the muscles, tissues, bones, and vital organs. When it comes to incorporating various vitamins and supplements to reduce fibromyalgia symptoms, many people have started incorporating vitamin D to boost the immune system and reduce muscle impairment in tissue structure and function. (Lombardo et al., 2022) This is because when individuals are dealing with fibromyalgia flare-ups, they experience extreme muscle pain, and it spreads throughout the entire body. At the same time, many people can also incorporate magnesium as part of the regime to reduce fibromyalgia. When people start to integrate magnesium, they will experience reduced symptoms of muscle pain, fatigue, anxiety, and improved sleep difficulties. (Boulis et al., 2021) By incorporating vitamins and supplements into individuals with fibromyalgia, they will begin to notice over time that the symptoms associated with fibromyalgia are reduced.
Diet & Lifestyle Changes
Another way for individuals dealing with fibromyalgia is by incorporating a diet that has anti-inflammatory properties and lifestyle changes that can be customized for the person’s treatment plan. When it comes to the diet portion of reducing fibromyalgia, many wonder how to start. Since a healthy diet is crucial for a natural treatment to reduce fibromyalgia, the main goal is to reduce the inflammatory effects associated with fibromyalgia. When people start incorporating fruits and vegetables that have been shown not only to reduce oxidative stress but also to reduce the inflammatory markers caused by fibromyalgia. (Lowry et al., 2020) While incorporating a healthy diet containing anti-inflammatory foods, exercising and utilizing non-surgical treatments also play a crucial role in managing fibromyalgia. When it comes to exercising can be a multimodal treatment as it can help create a physiological response that decreases the sympathetic activity and shifts the parasympathetic activity that relaxes the muscular and nervous system, thus reducing the stress levels of individuals with fibromyalgia. (Metyas et al., 2024) This allows people to manage their symptoms and make small changes in their health and well-being. At the same time, they can incorporate non-surgical treatments like chiropractic care and acupuncture to realign the body and reduce symptoms of stiffness and pain correlated with fibromyalgia. By doing so and managing their fibromyalgia symptoms, many people can begin taking back their health and wellness with these natural remedies for their fibromyalgia.
References
Assavarittirong, C., Samborski, W., & Grygiel-Gorniak, B. (2022). Oxidative Stress in Fibromyalgia: From Pathology to Treatment. Oxid Med Cell Longev, 2022, 1582432. doi.org/10.1155/2022/1582432
Boulis, M., Boulis, M., & Clauw, D. (2021). Magnesium and Fibromyalgia: A Literature Review. J Prim Care Community Health, 12, 21501327211038433. doi.org/10.1177/21501327211038433
Clauw, D., Sarzi-Puttini, P., Pellegrino, G., & Shoenfeld, Y. (2024). Is fibromyalgia an autoimmune disorder? Autoimmun Rev, 23(1), 103424. doi.org/10.1016/j.autrev.2023.103424
Garcia Rodriguez, D. F., & Abud Mendoza, C. (2020). Physiopathology of fibromyalgia. Reumatol Clin (Engl Ed), 16(3), 191-194. doi.org/10.1016/j.reuma.2020.02.003 (Fisiopatologia de la fibromialgia.)
Lombardo, M., Feraco, A., Ottaviani, M., Rizzo, G., Camajani, E., Caprio, M., & Armani, A. (2022). The Efficacy of Vitamin D Supplementation in the Treatment of Fibromyalgia Syndrome and Chronic Musculoskeletal Pain. Nutrients, 14(15). doi.org/10.3390/nu14153010
Lowry, E., Marley, J., McVeigh, J. G., McSorley, E., Allsopp, P., & Kerr, D. (2020). Dietary Interventions in the Management of Fibromyalgia: A Systematic Review and Best-Evidence Synthesis. Nutrients, 12(9). doi.org/10.3390/nu12092664
Metyas, C., Aung, T. T., Cheung, J., Joseph, M., Ballester, A. M., & Metyas, S. (2024). Diet and Lifestyle Modifications for Fibromyalgia. Curr Rheumatol Rev, 20(4), 405-413. doi.org/10.2174/0115733971274700231226075717
Siracusa, R., Paola, R. D., Cuzzocrea, S., & Impellizzeri, D. (2021). Fibromyalgia: Pathogenesis, Mechanisms, Diagnosis and Treatment Options Update. Int J Mol Sci, 22(8). doi.org/10.3390/ijms22083891
For individuals who are looking for a whipped cream substitute for a dairy-free alternative, what are the options to choose from?
Whipped Cream Substitute
Individuals may want to use a whipping cream substitute if they have a dairy allergy, prefer a plant-based lifestyle, or are choosing low-fat foods. Whipping cream is made from milk and contains the same proteins found in milk and other dairy products that individuals with a dairy allergy may react to. However, heavy whipping and whipped cream contain small amounts of lactose and are safe for those with lactose intolerance. (University of Virginia, 2022) Because of this, individuals do not need to seek a whipping cream substitute if they are lactose intolerant. Fortunately, there are several dairy-free options and whipping cream alternatives.
Nutrition
The nutrition information for one tablespoon or 15 grams of light whipping cream. (USDA, FoodData Central, 2018)
Whipping and whipped cream are both high in calories due to their high fat content. Dairy fat and heart health have been issues; however, recent research suggests that dairy fat intake is associated with lower cardiovascular disease risk. (Trieu K. et al., 2021)
Substitutes
Coconut Milk
The nutritional value of coconut milk is similar to that of whipping cream. Coconut milk is a vegan and dairy-free alternative to whipped cream. It contains just the right amount of fat for whipping. To make perfect peaks with canned coconut milk, chill the can overnight and beat with a hand or stand mixer until soft and fluffy. Sifted powdered sugar and stevia make the best sweeteners because they will not weigh them down. The coconut milk adds coconut flavor. One tablespoon or 15 grams of coconut milk has 30 calories, 0.3 grams of protein, 3.2 grams of fat, and 0.4 grams of carbohydrates. (USDA, FoodData Central, 2018)
Silken Tofu Pureed with Soy Milk
Another vegan and dairy-free whipping cream substitute is made with silken tofu, soy milk, sugar, and vanilla extract. Because tofu is high in protein and low fat, this alternative is lower in fat than dairy whipping cream but is higher in carbohydrates. To make:
Combine 1 pound of silken tofu, one tablespoon of vanilla extract, and 1/4 cup of sugar in a blender or food processor until smooth.
While the machine is running, gradually add the soy milk until it becomes light and fluffy.
Refrigerate until ready to serve.
Powdered Milk, Vanilla Extract, and Lemon Juice
Combine 1/2 cup cold water, two tablespoons lemon juice, and one teaspoon vanilla extract in a large bowl.
Sprinkle 1/2 cup non-fat powdered milk over the water and beat with an electric mixer or beater for 4 minutes or until stiff.
Then beat in 1/4 cup granulated sugar until it dissolves and the mixture is smooth.
Chill for at least 30 minutes before using.
Powdered milk is dairy, so it is not ideal for plant-based diets or people with dairy allergies.
Evaporated Milk and Lemon Juice
Combine a can of chilled evaporated milk with one teaspoon of lemon juice.
Beat with an electric mixer until smooth and creamy.
Egg Whites, Sugar, and Bananas
Whip two large ripe bananas with two egg whites and three teaspoons of sugar until fluffy.
Be careful not to overbeat.
Flour, Cornstarch, and Milk
A low-fat, low-carb cream. To make:
One cup of almond, rice, low-fat or nonfat dairy milk, and two tablespoons of cornstarch.
Combine with a whisk.
Continue whisking and add one tablespoon of flour until the mixture is smooth.
This preparation is a solid whipping cream substitute for a thickener in recipes.
You may have to experiment to find what works for the recipe and taste, but here are a few options.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan. Our providers use an integrated approach to create customized care plans for each patient and restore health and function to the body. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Trieu, K., Bhat, S., Dai, Z., Leander, K., Gigante, B., Qian, F., Korat, A. V. A., Sun, Q., Pan, X. F., Laguzzi, F., Cederholm, T., de Faire, U., Hellénius, M. L., Wu, J. H. Y., Risérus, U., & Marklund, M. (2021). Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis. PLoS medicine, 18(9), e1003763. doi.org/10.1371/journal.pmed.1003763
Can modified workouts and/or having a personal trainer design an alternate fitness routine while in injury recovery help injured individuals and athletes maintain fitness?
Maintain Fitness During Injury Recovery
Individuals with personal, work, or sports injuries must take time off to rest, recover, and rebuild. However, there are ways to maintain fitness and endurance levels while unable to engage in full workouts and exercise.
Fitness Base
Injured individuals and athletes will lose a certain amount of fitness during recovery. After all, the body is injured and needs to focus most of its attention on healing to get back to normal. Deconditioning is a fact of life when the body stops exercising, but there are ways to stay active to maintain a fitness base. Individuals can modify or scale back exercise. Before exercising after an injury, get a doctor’s approval. Then, follow their recommendations. (Garber C. E. et al., 2011)
Even if one body part or joint is immobilized, cross-training principles can help individuals discover new ways to stay fit while rehabilitating. The key is to have the right attitude and remain active within tolerance levels until the injury is healed. Trying new things may take some creativity and flexibility, but most find training through injury is possible and not difficult. Here are ways to continue working out while recovering.
Lower Back Injury Workout
Talk with a doctor or sports doctor to understand exercise limitations before modifying workouts. Walking, swimming, or recumbent cycling are generally safe for individuals with a lower back injury. These workouts can help maintain cardiovascular fitness. An example of a modified workout may consist of the following:
Warm up before exercising.
Perform the workout on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the entire circuit three to four times.
Complete 30 to 60 minutes of non-weight-bearing cardiovascular exercises on Tuesday, Thursday, and Saturday.
Chest Press
Lat Pulldown
Overhead Press
Leg Extension
Wall Sit
Shoulder and Elbow Injury Workout
Shoulder or other upper body injuries often make it possible to continue traditional cardiovascular exercise because the lower body can be fully exercised. Walking, stair climbing, stationary cycling like an under-desk bike, and the elliptical trainer all work. Circuit training routines will maintain strength and power in the non-injured muscles and joints. The following example routine can be done four to five times weekly.
Warm-up.
Perform each exercise for 30 to 60 seconds, allowing 15 seconds of rest between exercises.
Complete the entire routine three to four times.
Stationary cycling for two minutes at a moderate pace and two at a higher intensity.
Leg Press
Elliptical trainer for two minutes at a moderate pace and two at a higher intensity.
Ab Crunches
Walking Lunges
Low Back Extensions
Treadmill walking for two minutes at a moderate pace and two at a higher intensity or incline.
Wall sits
Ankle and Foot Injury Workout
If the doctor approves, individuals can use a rowing machine or a stationary bike with one leg or swim a few laps. As a doctor or physical therapist recommends, individuals may also need an ankle brace or other support. A sports doctor or personal trainer can help recommend other non-weight-bearing cardiovascular exercises for 30 to 60 minutes three times weekly. Here is a sample workout to try:
Warm-up.
Perform the workout on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds rest between exercises.
Complete the workout three to four times.
Leg Extensions
Chest Press
Lat Pulldown
Overhead Press
Seated Cable Rows
Incline Push-Up
Bicycle Crunches
Hanging Leg Raise
Leg and Knee Injury Workout
Leg and knee injuries can be limiting, as most endurance exercise requires flexion and knee joint extension. One-legged cycling or using an upper-body ergometer/handcycle are options. Swimming may be possible if the individual uses a pull buoy to keep them from kicking or using their legs. Here are two circuit workout examples:
Circuit 1
Warm-up.
Perform this on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the workout three to four times.
Pull-Up or Assisted Pull-Up
Chest Press
Lat Pulldown
Overhead Press
Circuit 2
Warm-up.
Perform the workout on Tuesday, Thursday, and Saturday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the workout three to four times.
Seated Russian Twist
Ab Crunch
V-Sit ab exercise
Injury Medical Chiropractic and Functional Medicine Clinic
Individuals may need significant rest time to heal properly, so consult a doctor on the balance of rest and training. Doing the exercises prescribed by the physical therapist during rehabilitation is important. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Treating Ankle Sprains
References
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359. doi.org/10.1249/MSS.0b013e318213fefb
Is applying ice the best option for individuals who experience an acute back strain injury?
Temperature Treatment
Ice temperature treatment, also known as cryotherapy or cold therapy, is a treatment that uses freezing temperatures to reduce pain and swelling. It can be applied in a variety of ways, including:
Ice packs:
Ice massage
Coolant sprays
Whirlpools
Ice baths
Ice is usually recommended for acute injuries and is a common and simple way to treat pain and swelling. Individuals can buy freezable gel packs or make their own with ice cubes in a plastic bag or towel. Heat therapy tends to be used more with chronic issues involving muscle spasms to increase blood circulation.
How Ice Relieves Pain and Reduces Inflammation
Ice temperature treatment works by:
Narrowing blood vessels slows blood circulation to the injured area and soft tissues and reduces swelling.
Reduced blood flow also helps control excessive swelling.
Ice has a short-term analgesic-numbing effect. The coldness numbs nerve endings, relieving pain symptoms.
Relieving the pain allows the muscles to relax.
Controlling blood circulation helps control pain by reducing the flow of irritating chemicals that can inundate the injury site. These chemicals are a natural and the correct response to inflammation, but the ice keeps them in check to help control pain.
After a Back Injury
For a back strain injury, ice and anti-inflammatory medication like NSAIDs are the first line of treatment during the inflammatory phase, which usually lasts 24 to 72 hours. Because heat can increase inflammation by increasing blood circulation, it is not recommended as an initial treatment. After the first few days, most doctors and pain specialists recommend using ice or heat, depending on the individual’s preference. While researchers continue to investigate the best ways to treat acute injuries, most doctors still recommend ice as the first line of defense for back injuries.
A review of studies evaluated 20 different treatment categories to learn about their safety and effectiveness. (McIntosh G. & Hall H. 2011) Treatments included over-the-counter pain medications, acupuncture, McKenzie exercises, other back exercises, and temperature treatments. Regarding temperature treatment, the review found moderate evidence that using a heat wrap 5 days after the injury could help relieve pain. However, there was not enough evidence to support the effectiveness of any of the temperature treatments, necessitating more research. (McIntosh G. & Hall H. 2011)
Physical Therapy and Activity
The review found that prolonged rest should be avoided, and gentle exercise and a progressive return to physical activity should be encouraged to achieve the best outcomes for pain relief and restoring function. Staying active significantly reduces time off from work and chronic disability for up to 1 year compared to traditional medical treatment. (McIntosh G. & Hall H. 2011) Research also found that introducing physical therapy early on could expedite recovery. Mobility work, targeted exercises, and strengthening exercises have been shown to relieve pain, reduce injury recurrence, and improve overall function. More research supports physical activity and exercise as effective treatment options for acute lower back strains. However, further research regarding temperature treatments is required. (French S. D. et al., 2006) (See Q. Y. et al., 2021)
Injury Medical Chiropractic and Functional Medicine Clinic
It is important to talk with a healthcare provider to determine the cause and extent of the injury to provide individualized patient education regarding treatment. This can include physical therapy, rest, health coaching, medication, and surgery, which may be recommended in certain cases. Overcoming these limitations is possible. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Beyond the Surface: Understanding the Effects of Personal Injury
References
McIntosh, G., & Hall, H. (2011). Low back pain (acute). BMJ clinical evidence, 2011, 1102.
French, S. D., Cameron, M., Walker, B. F., Reggars, J. W., & Esterman, A. J. (2006). A Cochrane review of superficial heat or cold for low back pain. Spine, 31(9), 998–1006. doi.org/10.1097/01.brs.0000214881.10814.64
See, Q. Y., Tan, J. B., & Kumar, D. S. (2021). Acute low back pain: diagnosis and management. Singapore Medical Journal, 62(6), 271–275. doi.org/10.11622/smedj.2021086
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