Superfoods are nutrient-rich foods that can be incorporated into an individual’s diet to achieve optimal health. We look at which foods contain the most nutrients, and how to create meals with the best variety of foods to improve overall health and support strong body composition.
Superfoods have a high-levels of antioxidants, along with many vast amounts of essential vitamins and minerals. These are fresh, colorful foods that are packed with nutrients. The more vibrant the color, the more antioxidant power. What to look for in different foods to optimize health and improve your body composition is the objective.
Superfoods
Superfoods can be defined as food that is rich in compounds that are highly beneficial for health. Foods like phytochemicals, fiber, and Omega-3 fatty acids. National nutritional guidelines consider these foods as powerhouse fruits and vegetables. Research shows that a diet rich in fruits and vegetables is associated with a reduced risk of chronic disease.
Antioxidants like polyphenols have anti-inflammatory properties. Inflammation can be caused by infection, injury, and disease. A diet rich in antioxidants helps lead to faster recovery time from injury, illness, as well as, exercise-induced stress.
Antioxidants reduce free radicals, prevent and repair damage caused by oxidative stress. Oxidative stress happens when free radicals start to accumulate in the body. It can play a significant role in chronic and degenerative illnesses like cancer, arthritis, and cardiovascular disease.
Anthocyanins are a type of polyphenol that acts as antioxidants that can help reduce the chance of chronic disease. Pigments are found in plants, which give certain fruits and vegetables their vibrant colors. These include:
Berries
Cherries
Peaches
Pomegranates
Black beans
Eggplant
Purple sweet potatoes
Evidence suggests that a diet rich in anthocyanins helps:
Reduce oxidative stress and inflammation
Prevent cardiovascular disease
Control of diabetes
Prevent diabetes
Superfoods can help individuals with:
Weight loss
Improved muscular function
Body composition improvement
Boosting the immune system
Key Nutrients
Antioxidant properties are found in many superfoods along with nutrients to be aware of. The nutrients listed can be beneficial in optimizing health. Remember to consult a doctor before making or supplementing dietary changes.
Vitamin B
Vitamin C
Omega-3 Fatty Acids
Magnesium
Zinc
Omega-3’s
Omega-3 fatty acids promote many health benefits, which include reduced risk of obesity, heart disease, and other chronic illnesses. Omega-3�s contain anti-inflammatory properties and help enhance recovery after exercise. A standard diet usually contains a higher ratio of Omega-6 fatty acids compared to Omega-3’s. This unbalance increases inflammation and reduces immune system response. Omega-6 acids include vegetable oils that do offer health benefits. However, it is important to keep a healthy balance between the two. Top sources of Omega-3’s include:
Fatty fish
Fish oils – salmon, mackerel, and cod liver
Oysters
Chia seeds
Flaxseeds
Magnesium
Magnesium supports the health of the immune system. It supports and maintains healthy bone structure, muscle function, and insulin levels. It assists the body with energy, metabolism, and acts as a calcium blocker. This reduces cramping and aids in muscle relaxation after working out. Magnesium is essential for over 300 biochemical reactions in the body. A deficiency can increase the risk of cardiovascular disease.
Research shows that magnesium deficiency can lead to a higher risk of insulin resistance. Magnesium-rich foods like dark leafy greens, nuts, legumes, and whole grains are also high in fiber. Individuals that have a diet rich in magnesium have a higher intake of dietary fiber, as well. Fiber helps with digestion, control weight, reduce cholesterol, and stabilize blood sugar. The best sources of Magnesium include:
Green vegetables such as spinach, swiss chard, and turnip greens
Nuts such as almonds and cashews
Seeds
Legumes
Cocoa
Zinc
Zinc is an essential nutrient for overall immune function support. It is an antioxidant that helps with anti-inflammatory and oxidative stress responses. Chemical reactions within the body require zinc. Zinc is a necessary element for muscle protein synthesis and hormone regulation.
Zinc deficiency is common in seniors and can be connected with degenerative diseases like rheumatoid arthritis, atherosclerosis, and age-related macular degeneration. Deficiency can also cause weight loss, delayed growth, and muscle atrophy. Zinc supplements are not recommended for healthy individuals as they can interfere with other essential vitamins and micronutrient interactions. Top sources of Zinc include:
Chicken
Red meat
Legumes
Nuts
Oysters
Vitamin C
Vitamin C is one of the immune systems supporting vitamins. It is an antioxidant that helps reduce free radicals and protects macromolecules from oxidative damage that could contribute to chronic diseases. Vitamin C deficiency has shown an increased risk of developing cardiovascular diseases, which include coronary heart disease, ischemic stroke, and hypertension.
Vitamin C has a significant role in collagen synthesis and provides support in vascular function, which helps reduce inflammation and inflammatory diseases like atherosclerosis. Vitamin C has been found to play a role in possibly lowering blood pressure. Evidence suggests that vitamin C can help prevent obesity and obesity-related illnesses. Top sources of Vitamin C include:
Eight vitamins that make up the B vitamin complex all have various responsibilities for energy production and DNA synthesis. An increased intake of vitamin B is associated with improved metabolic pathways like glucose metabolism and reduces obesity risk. Consuming enough of the vitamins is essential. Having a deficiency in just one vitamin can lead to decreased energy, poor cognition, and muscle weakness.
The eight vitamins in the B complex are:
B1 – Thiamine
B2 – Riboflavin
B3 – Niacin
B5 – Pantothenic acid
B6 – Pyridoxine
B7 – Biotin
B9 – Folic acid
B12
The best sources for B vitamins include:
Asparagus
Avocado
Bananas
Beef /liver
Eggs
Lentils
Nuts
Spinach
Eating Superfoods
Leafy greens that are rich in vitamin A, C, and K, iron, and more
Salmon is a great source of Omega-3s
Cherries are rich in vitamin C and polyphenols
Berries are rich in Vitamin C and high in antioxidants
Nuts are packed with essential vitamins, minerals, and healthy fats
Garlic is a great source of Vitamin C and B-Complex
Turmeric contains potent anti-inflammatory and antioxidants
Cacao is packed with nutrients, and contain magnesium, zinc, iron, potassium, and more
Manuka Honey is packed with antioxidants and anti-inflammatory properties
Tea/s are filled with antioxidant properties and polyphenolic compounds
These superfoods have been shown to:
Improve body composition
Reduce the risk of chronic illnesses
Provide immune support
Antioxidant properties
Reduce inflammation, oxidative stress, and free radicals
Leafy Greens
Leafy greens like spinach, kale, turnip greens, and collard greens have been shown to reduce the risk for type II diabetes and cancer, which includes breast cancer, and they help protect against depression symptoms. Leafy greens contain many nutrients, which makes them a superfood staple. Leafy greens contain vitamins A, C, and K, iron, folate, zinc, and magnesium. They are a great source of fiber, carotenoids, and antioxidants that help to protect the cells.
Salmon
Salmon is a perfect source of Omega-3s. These help in improving the immune system’s response, neuromuscular functioning, and enhanced cognition. Eating plenty of salmon, and other fatty fish helps reduce blood pressure and symptoms associated with coronary heart disease. Consuming whole-food proteins like salmon help with workout/exercise muscle protein synthesis better than a protein supplement. Omega-3’s can improve body composition because the fatty acids counteract muscle atrophy and promote recovery from muscles not being used brought on by surgery and inactivity.
Cherries
Cherries contain a high source of vitamin C and polyphenols. Both contain antioxidant and anti-inflammatory properties that help reduce oxidative stress. Oxidative stress contributes to inflammation and atherosclerosis, which can contribute to cardiovascular disease. Cherries promote health, provide cardioprotective support, help to reduce blood pressure and LDL cholesterol.
Berries
Berries are known for containing antioxidant properties. Berries like:
Blueberries
Strawberries
Lingonberries
Blackberries
All contain flavonoids and anthocyanins. Both of these help in reducing oxidative stress. Eating berries has been shown to improve cardiovascular health. Moderate consumption of berries helps improve blood platelet function and HDL cholesterol, as well as helps reduce blood pressure. Anthocyanins, flavonoids, and phytochemicals are believed to reduce the risk of cancer, primarily of the GI tract and breast. Berries can also provide neuroprotective support, that can help prevent a decrease in cognitive functions and dementia.
Nuts
Nuts are considered a nutritious superfood. They contain essential vitamins, minerals, and healthy fats. However, nuts are recommended in limited amounts because of their high-fat content. Also, nuts that are salted or flavored, lower health benefits. Individuals that eat a handful of nuts as part of a healthy diet have shown to be able to maintain and improve body composition.
Healthy lifestyle diets like the DASH Diet and the Mediterranean Diet recommend moderate consumption of nuts. They help lower blood pressure, improve heart function, and reduce contributing factors to coronary heart disease and diabetes. Nuts include a variety of nutrients like vitamins:
B3
B6
B9
E
All help in the reduced risk of metabolic syndrome and related illnesses. Nuts also provide antioxidants which include phytochemicals:
Carotenoids
Polyphenols
Tocopherols
These compounds contain anti-inflammatory properties. And nuts have the potential to reduce the risk of cardiovascular disease, diabetes, and types of cancer.
Garlic
Garlic is an antioxidant and has been shown to improve immune function along with the cardiovascular system. It is a good source of vitamin C and B-complex vitamins. Both enhance the effectiveness of immune system protection. Eating garlic has been shown to help lower cholesterol, blood pressure, delays the progression of atherosclerosis, and improves circulation. Studies have shown that garlic is highly effective in preventing yeast infections, as well as, treating ear infections. There is a compound known as allicin and helps shield the stomach from the spread of Helicobacter pylori, a bacterium related to gastrointestinal cancer.
Turmeric
Turmeric is another antioxidant. It helps manage inflammatory conditions like metabolic syndrome and arthritis. The polyphenol antioxidant is curcumin. It has been shown to help reduce inflammation, pain, and benefits the kidneys. Curcumin has been shown to reduce symptoms resulting from metabolic syndrome. Curcumin has been shown to:
Improve insulin sensitivity
Reduce the accumulation of fat storage that can lead to obesity
Lower blood pressure
Lower oxidative stress
Cacao
Cacao is chocolate in the purest form. It is packed with nutrients and contains:
Magnesium
Zinc
Iron
Potassium
Calcium
Copper
Manganese
Cocoa is the processed form that generally contains sugars and dairy products. The beans contain antioxidants and phytochemicals like polyphenols and flavonoids that protect cells against free radicals along with oxidative stress. There is a flavanol called epicatechin and is linked to improved cognition and a better mood. Dark chocolate helps reduce metabolic syndrome risk factors, including:
Reduced blood pressure
Improved insulin sensitivity
Stabilized glucose levels
Heart function is improved by reducing platelet reactivity and inhibiting oxidant production.
Manuka Honey
Honey has antioxidant properties and provides anti-inflammatory and anti-cancer benefits. It is made up of:
Sugars
Flavonoids
Phenolic acids
Enzymes
Amino acids
Proteins
Other compounds have anti-tumor and anti-leukemic properties
Manuka honey also has antibacterial properties and is very beneficial in healing wounds. Store-bought honey should not be used to treat cuts and wounds. Manuka honey is darker, and thicker that comes specifically from the manuka plant. It has more microbial properties than other types of honey.
All honey has antioxidants, but Manuka has high levels of organic compounds that correlate with increased antibacterial activity. It is among the most powerful antioxidants that benefit athletes. Honey can easily be incorporated into a daily diet as a sweetener for tea, or as a topping for yogurt or oatmeal. However, it is not recommended for infants under one year of age. This is because babies have a higher risk of contracting botulism.
Tea
Tea contains antioxidant properties and polyphenolic compounds. Studies show the polyphenols, specifically in green tea have anti-inflammatory properties. This is a common treatment for preventing osteoarthritis. The catechins are a type of phenol that helps reduce free radicals and the presence of oxidative stress.
It has also been shown to effectively improve body composition. Drinking 3-4 cups of tea a day can significantly reduce weight gain and risks associated with metabolic syndrome. However, drinking 3-4 cups a day might not be the answer for everybody, it can be something to consider.
Incorporation
The objective is achieving optimal health, along with improved body composition. Choosing a diet that is nutrient-packed and includes a variety of fresh, whole foods is the primary focus. There is no miracle food or effective cure for cancer, but when nutrient and antioxidant-rich superfoods are part of an individual’s diet overall health will improve. These are known as lifestyle diets and are meant to change habits and are not just for losing weight. These lifestyle diets include:
Dash Diet
The DASH diet stands for Dietary Approaches to Stop Hypertension. This diet is non-restrictive and promotes the consumption of fresh, whole foods while focusing on serving and portion sizes. The National Institute of Health developed this as a means to reduce blood pressure and improve cardiovascular health.
Mediterranean Diet
This diet is based on the eating habits of those living in countries that surround the Mediterranean. Studies determined individuals living in this region were among the healthiest with the lowest chances of cardiovascular-related conditions/diseases, obesity, and improved mental wellbeing. It emphasizes physical activity and consistent consumption of fresh, whole foods, including heart-healthy foods like fish and various seafood.
Flexitarian Diet
The flexitarian is a semi-vegetarian diet that is primarily vegetarian with occasional meat or fish. It focuses on sustainability and recognizes the vitally important protein, vitamins, and other nutrients that meat contains. However, meat is not eaten every day.
Individuals that switch from mostly meat diets to flexitarian have shown to improve body composition reduce the risk of developing metabolic syndrome along with diabetes, and cancer. Making adjustments do not have to be huge changes. Small changes will go a long way. Adding these essential superfood nutrients can promote significant benefits for overall health and well-being.
Detox Diet
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Chiari malformation is a condition that causes brain tissue to extend out and settle into the spinal canal. It protrudes out where the skull and neck meet. It occurs because part of the skull is too small or shaped in a unique way that allows part of the brain to settle into the foramen magnum. The foramen magnum is a large opening at the bottom of the skull. The brain’s nerves go through into the spinal canal and join the spinal cord. However, only the nerves should be present. The brain should not be able to push/press/leak through. When it does this is Chiari malformation.
Causes
Chiari malformation can be caused by structural problem/s with the:
Brain
Skull
Spinal canal
Structural conditions/issues can be present at birth, which are congenital defects. This is also called primary Chiari malformation and is not caused by any other condition. Secondary Chiari malformations are caused by something else, most often through surgery. This is extremely rare, but it is possible to develop after having surgery to remove a tumor in the skull or neck region. A surgeon could have removed too much bone while removing the tumor. This allowed the brain to settle into the open space.
Types
There are 4 types and are categorized by how much brain tissue protrudes into the spinal canal.
Type I
This is the adult version and is also the most common.
It is usually first noticed and discovered from an examination for something else. Most individuals don’t realize that they have Chiari malformation unless the symptoms are severe. With Type I a part of the brain, specifically the cerebellar tonsils settle into the foramen magnum.
Type II
Type II is also known as Arnold-Chiari malformation. This is the pediatric version. Symptoms are more severe with Type II because more brain tissue comes through. With this type, the cerebellar tonsils and some of the brainstem protrude. With Type II myelomeningocele, which is a form of spina bifida is a concern. What happens is the vertebrae and spinal canal do not close correctly before birth, so the spinal cord has no protection.
Type III
This type also affects children and is more severe than types 1 or 2. Here a significant portion of the brain, including the cerebellum and the brainstem protrude all the way through the foramen into the spinal canal.
The symptoms vary based on the type and severity. The most common symptom is a headache. Individuals with a Chiari malformation usually have headaches in the occipital region of the brain. This is the back of the head, right where the skull joins the cervical spine/neck. The headaches can be aggravated being in certain positions and actions, tilting the head back, and coughing. Typical symptoms include:
However, Chiari malformation can interrupt the flow of cerebrospinal fluid. Cerebrospinal fluid is necessary to protect the brain and spinal cord. If the normal flow is disrupted it becomes more difficult for the brain and spinal cord to send/receive nerve messages. The pressure built up can also cause nerve issues/problems. For some individuals, symptoms can come and go. This depends on how much cerebrospinal fluid has built up. Individuals with Type I sometimes don’t have any symptoms. It all depends on the severity.
Diagnosis
Diagnosis is done with a magnetic resonance imaging test or MRI. The MRI will show the various parts of the brain, skull, spinal cord, and spinal canal. They will be able to see abnormalities that could point to Chiari malformation.
Treatment
The recommended treatment depends on the severity. If pain is presenting a doctor could recommend pain medications to help manage the pain. Non-steroidal anti-inflammatory meds could also be recommended to reduce inflammation. Analgesics or pain killers can be recommended. Often both non-steroidal anti-inflammatories and analgesics are available in over-the-counter and prescription. The doctor will figure out the best medication treatment plan.
Surgery can be used to relieve symptoms and is the only way to relieve the pressure on the spinal cord and nerves. The goal is to stop the malformation from worsening. Surgeons use a posterior fossa decompression procedure. The surgeon removes part of the skull to make more room for the brain to sit in. This takes the pressure off the brain and spinal cord, and should reduce the neurological symptoms and problems. The surgeon may increase the size of the dura or the sac around the brain.
Laminectomies at C1 and C2, which are the first and second levels of the neck and are utilized to make more room for the brain. The surgeon will place a patch that is made from animal or synthetic tissue that will grow into the dura. The patch makes the dura bigger, which allows more room for the brain. Not all surgeries involve the dural patch.
Neck Pain Chiropractic Care
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Sarcopenia means the loss of muscle tissue/mass from the natural aging process. Something that all of us are going through. However, when chronic back pain is involved it can speed up the natural process, which can lead to various health issues. Keeping the body fit and the spine healthy is the objective with approaches that can be utilized and employed to help maintain muscle mass.
By the time an individual turns 30, the muscles are large and strong. But going into the 30s, individuals begin to lose muscle mass and function. Individuals that are physically inactive can lose up to 5% of muscle mass every ten years after 30. Even those who are regularly active, still lose some muscle. Sarcopenia typically kicks-in around age 75-80. However, it could speed up as early as 65. It becomes a factor in bone frailty and increases the risk of falls and fractures in older adults.
Muscle Tissue Changes and Back Pain
Loss of muscle mass causes individuals to have a lesser degree of strength and function. As the decline continues, mobility lessens, and disability increases. With less muscle strength individuals become perfect candidates for falls/injury/s and become more prone to weight pain.
Body composition shifts can play a major role in issues like spinal stenosis and degenerative disc disease. Bone density also decreases with age increasing the risk of mobility issues. This means less activity which can make back pain worse and keeps the degenerative cycle going. The back pain intensifies, physical function is very limited, and low bone mineral density brings down an individual’s quality of life.
Symptoms and Causes
Symptoms include:
Weakness
Loss of stamina
With reduced activity muscle mass becomes further shrunk. Sarcopenia is seen more often in individuals that are inactive. However, it is also seen in individuals that are physically active on a regular basis. This suggests that there are other factors involved. Researchers think these could be:
The ability to turn protein into energy is decreased
There are not enough calories/protein per day to maintain muscle mass
A reduction in the nerve cells that are responsible for sending signals from the brain to the muscles when moving, contracting, extending, etc
Because it can affect younger individuals as well, specifically those who are leading sedentary lifestyles and are overweight, prevention is the key. It is a domino effect that:
Starts with reduced activity
That leads to weight gain
Causing even less activity
When the body’s muscles are not being used they begin to atrophy. Fortunately, the loss can be reversible to a certain degree. Helping to build the muscle mass back up and help prevent sarcopenia is the goal.
Recommended Approaches
Strength training
Muscles need a degree of stress to grow, which is then followed by recovery. Low-impact training programs/exercises performed at least two to three days per week can help keep the muscles healthy and in top form.
General physical activity
Exercise does not have to only be a regimented training form. Being active means keeping the body moving and mobile on a regular basis. This can be gardening, vacuuming, taking a walk around the neighborhood, parking far away when shopping to walk more, taking the stairs instead of the elevator. Anything that involves moving the body regularly and keeps the muscles active will help in the prevention process.
Protein
There is a wasting syndrome known as Cachexia. There is a connection between protein consumption and muscle mass. Older adults are at risk of low protein intake because they do not synthesize amino acids as effectively as they used to. Whey protein is recommended specifically because it creates and maintains high concentrations of amino acids in the blood. Other protein choices include:
Greek yogurt
Peanut butter
Eggs
Nuts
Seeds
Beans
Lean animal proteins
Resistance Training
Sarcopenia prevention will promote better back/general health for every age group. However, it is crucial for those who are experiencing accelerated muscle loss like individuals over 50 and especially after 60. Resistance/strength training or some form of physical activity done on a regular basis can significantly slow the decline.
But heavy-weights are not necessary. Older individuals might believe weight training means they have to lift heavy with fewer reps and more weight. It is actually the opposite, with more reps and lighter weight. An example could be doing 20 reps with a 5-pound weight instead of 5 reps with a 20-pound weight. The total amount of weight being lifted is the same in both cases.
This approach benefits the individual because of the less load/strain on the bones and joints. It also allows older individuals to do more sessions per week, keeping the active overall. Those experiencing sarcopenia, and with lumbar stenosis, to do exercises that challenge the muscles without adding additional pressure on the joints. This could be:
Walking in a swimming pool
Cycling
Pilates
Yoga
Bodyweight/calisthenic exercises like pushups, squats, and wall slides can also be beneficial. The focus should be on regular activity that can progress slowly, and promotes tone without risk of injury. Muscle tone is maintained by activity and is essential for everyone. Get a routine, keep moving and the body will benefit greatly.
Sports Injury Chiropractic Treatment
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Taking an active role in personal spinal healthcould mean the difference between having to deal/manage back pain for the rest of your life and not having to. Most of us have experienced some form of back pain, whether lifting an object, bending, reaching, twisting, etc. Fortunately, it is usually not serious and we move on with our lives. However, not paying attention to those not so serious backaches can lead to chronic backaches that can lead to serious chronic back pain.
Chronic backache/s can be annoying, frustrating, and debilitating, especially when the cause is not obvious, cannot be found, or figured out. When back pain occurs from trauma or an automobile accident it’s a lot easier to diagnose.
But when it is the result of a gradual build-up of activities like sitting all day at a desk, in a truck or lifting objects, loading, unloading, pushing, pulling, stocking for several years, it could be a lot more serious than the individual might think. This is because although they are barely beginning to feel the ache or pain, the damage has been ongoing/worsening and has finally reared its ugly head.
Finding the Right Help
Getting on the right track means searching for a spinal professional that can identify and treat the source of the back pain, help with posture, diet advice, and help reach optimal health. Finding the source of the pain can be a challenge, but it is not impossible. The key is finding a knowledgeable, experienced back pain specialist and taking an active role in your spine’s health.
Chiropractors, doctors, and physicians begin with at least 4-6 weeks of non-invasive treatment. These start with tests, scans, x-rays, then move on to treatment, which can consist of ice/heat, physical therapy, adjustments, re-alignment combined with exercises, stretches. Prescription medication/s or surgery is the last option for fear of worsening conditions along with medication abuse. This approach has seen an increase in relief and favorable outcomes.
Patient Active Role
Many individuals have gone down the path of being over-medicated and are exhausted with the whole experience of being constipated, constant brain fog, etc. Those same individuals are taking that active role and getting involved by dealing with their back pain in a natural non-invasive way. Preparing before meeting with a spine professional is important to give as much information as possible.
Tips
Preparation
Write down notes about what is being felt in and around the body, not just the back. This is because of the psychological aspect of pain, which can manifest in a variety of ways.
Try To Go Back To When The Pain Started
Think about when the pain first began
Sitting at work/home one day when there was what you thought was a little shift or tingle
Sports activity
Exercising
Popping, clicking, grinding sensations and sounds
Warming, electrical, shooting sensation/s pain
Tingling/numbness in the leg, foot, toes
Try to describe all the details with the doctor/chiropractor even what you might consider trivial
Emotions/Stress Triggers need to be taken into account
Work
Bills
Marriage
Divorce
Children
Major life changes and stress affects the whole body, especially the spine
Family Friend Perspective and Support
Bringing along a close family member or friend that knows your activity habits could help the doctor get a better idea of what is causing the pain. Family or friends can remember a trip, fall, dance moment that didn’t go so well, work accident, etc.
Medical History
Prior medical injuries and conditions will help provide additional information as to whether there is a pattern when back pain strikes. This can be extremely important even if it does not seem to be related to the pain symptoms. Tell the doctor about any physical therapy or other holistic/conservative treatments performed before and after the pain began. Also, inform them of any medications, supplements, vitamins, herbs, over-the-counter medications that were taken prior to the pain and currently being taken. If there has been unexplained weight loss, fever, urination/bowel changes, should also be discussed.
Physical Tests
Unless the patient is in too much pain, the meeting with the chiropractic physician will be active, meaning the doctor may have the patient perform a series of movements like:
Sitting
Standing
Walking
Bending forward, backward, and to the side
Lifting the legs straight up while standing and lying down
Inform the doctor of any numbness or tingling pain while performing these musculoskeletal exercises/tests.
With a patient that can’t perform the exercises, the doctor will examine the patient while lying down, by carefully and slowly palpating the painful area/s, moving the leg/s, and raising the patient up, all the while taking notes of what position/s cause discomfort and pain.
Options
Depending on the physician’s assessment, initial treatment will take time, require the individual to take an active role, and possibly recommend the individual try different treatment options. Ask the doctor all the questions you have during the visit like:
Could there be more than one cause for my back pain?
Do the treatments hurt?
The treatment will keep me pain-free or just tolerable?
Are there self-therapies to assist healing and recovery?
If seeing a general physician you could ask for a recommended spine specialist
The ultimate goal is for the individual to live a happy, fulfilling life that is pain-free. The doctor will do everything they can to bring an optimum level of care. If the quality of life still does not improve or when various attempts for pain relief have proven unsuccessful, then a doctor could recommend stronger medications and surgical options. Don’t wait to get professional medical help! The longer an individual waits the worse the cause of the back pain gets. Get involved and take an active role in your spinal health.
Personal Injury Chiropractic Care
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Analgesics are pain-relieving medications, also known as painkillers. These can be over-the-counter and prescription medications. Either could be part of a treatment plan for spine-related pain. Individuals dealing with back or neck conditions, typically take analgesics to reduce symptoms.
Analgesics are available over-the-counter/OTC and with a prescription
Prescription analgesics usually include the more powerful form of over-the-counter medications
Analgesics can be specialized with some to relieve pain, with others reducing inflammation/pain
Over-the-counter
Acetaminophen, Non-steroidal anti-inflammatory drugs, and topical analgesics are the most commonly used medications for various pain symptoms. Over-the-counter analgesics are most effective when taken at the first sign/presentation of acute pain. Whiplash, along with muscle sprains and strains are common injuries known to cause short term pain that can be mild to severe. Follow the medication’s instructions on dosage recommendations and precautions.
If the medication does not work or helps manage the pain, and/or pain symptoms worsen, contact your healthcare provider. This could be an indicator that a more powerful prescription analgesic is needed to help manage the pain, along with added therapy like physical therapy, and chiropractic to help avoid dependence on the prescription meds.
Acetaminophen
Tylenol is one form of medication taken for different types of pain and is one of the most popular over-the-counter analgesics. Acetaminophen’s purpose is exclusively to relieve pain. It does not reduce inflammation.
Non-steroidal anti-inflammatory drugs – NSAIDs
Non-steroidal anti-inflammatory drugs work to reduce inflammation and pain. Types of over-the-counter These include:
Aspirin
Ibuprofen
Naproxen
Topical analgesics
Topical analgesics like capsaicin cream and salicylates are an alternative to analgesics taken by mouth. These creams, balms, gels, and sprays are applied to the painful area. It is a very common application and is widely used for joint, muscle, and back pain. Salicylates are plant-based chemicals that operate to decrease the body’s production of prostaglandins. These are lipids that let the body know that there is a problem causing inflammation and pain.
Prescription
A doctor could prescribe an analgesic as part of a treatment plan to help manage short-term and chronic pain. It is extremely important to precisely follow the doctor’s instructions on how much and when to take the medication. Remember that any of these medications have the potential for side effects, which includes the risk of negative interactions when taken with other meds. Be sure to talk with a doctor about potential risks, and keep them informed about all medications like blood pressure and diabetes meds and natural herbs/vitamins/supplements taken for other medical conditions.
COX-2 Inhibitors
Cyclo-oxygenase-2 or COX-2 inhibitors are a prescription NSAID medication type that is formulated to target specific enzymes that trigger inflammation. Inflammation is not just a symptom but can also be a cause of pain related to many different spinal disorders. COX-2 inhibitors have a lower risk of causing/contributing to gastrointestinal problems.
There are other potential side effects and risks associated with COX-2 inhibitors. Potential side effects include an increased risk of cardiovascular problems, like a heart attack or blood clots. COX-2 inhibitors reduce the risk of stomach problems than classic NSAIDs but if gastrointestinal conditions exist to talk with a doctor before taking these medications.
Opioids
These are highly potent analgesics and are no longer the first type of pain-relieving medication that a doctor prescribes. They are now to be the last resort for reducing moderate to severe pain symptoms. These medications work by decreasing the perception and reaction to the pain. Opioids are prescribed for short-term use following surgical procedures and trauma. However, there are different situations where use is appropriate. When opioids are recommended, the doctor will begin with the lowest strength/dosage to manage the pain. Types of opioids include:
Analgesic medications are commonly used for various types of pain-causing conditions. When they are used properly with a doctor�s supervision they are safe and effective at managing pain and discomfort. If new symptoms present and/or the pain worsens or becomes different contact your doctor on appropriate instructions.
Chiropractic Neck Pain Treatment
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
The spinal muscles and ligaments work in conjunction to help support the spine, maintain an upright posture, and control movements during activity and rest. The muscles are named based on shape, location, or a combination. Further categorization factors include muscle functions like flexion, extension, or rotation. Skeletal muscle is a form of striated muscle tissue that is voluntarily controlled by the somatic nervous system. Striated means it is striped in appearance. Most skeletal muscles are attached to bones by collagen fibers known as tendons.
Vertebral Muscle Types
Location
Forward flexors
Anterior
Lateral flexors
Lateral
Rotators
Lateral
Extensors
Posterior
It has the fastest contraction rate of all muscles. Before muscle/s contract, a nerve impulse starts in the brain and runs through the spinal cord to the muscle. For the muscles to contract and work properly they need energy/fuel. Mitochondria produce Adenosine triphosphate chemical cells that are needed for energy. Adenosine triphosphate is made as the mitochondria burn glucose or sugar. The blood vessels deliver the oxygen and nutrients that the mitochondria need to maintain a steady supply of adenosine triphosphate.
The Posterior Cervical and Upper Thoracic Spinal Muscles
Semispinalis Capitus – controls the head rotation and backward pulls
Iliocostalis Cervicis – extends the cervical vertebrae
The Longissimus Cervicus – extends the cervical vertebrae
Longissimus Capitus – controls the head’s rotation and backward pulls
Longissimus Thoracis – controls the extension/lateral flexion of the vertebral column and rib rotation
Iliocostalis Thoracis – controls the extension/lateral flexion of the vertebral column and rib rotation
Semispinalis Thoracis – extends and rotates the vertebral column
Muscles of the Spinal Column
Cervical muscles
Cervical Muscles
Function
Nerve
Sternocleidomastoid
Extends and rotates the head and flexes the vertebral column
C2, C3
Scalenus
Flexes and rotates the neck
Lower cervical
Spinalis Cervicis
Extends and rotates the head
Middle/lower cervical
Spinalis Capitus
Extends and rotates the head
Middle/lower cervical
Semispinalis Cervicis
Extends and rotates the vertebral column
Middle/lower cervical
Semispinalis Capitus
Rotates the head and pulls backward
C1-C5
Splenius Cervicis
Extends the vertebral column
Middle/lower cervical
Longus Colli Cervicis
Flexes the cervical vertebrae
C2-C7
Longus Capitus
Flexes the head
C1-C3
Rectus Capitus Anterior
Flexes the head
C2, C3
Rectus Capitus Lateralis
Bends the head laterally
C2, C3
Iliocostalis Cervicis
Extends the cervical vertebrae
Middle/lower cervical
Longissimus Cervicis
Extends the cervical vertebrae
Middle/lower cervical
Longissimus Capitus
Rotates the head and pulls backward
Middle/lower cervical
Rectus Capitus Posterior Major
Extends and rotates the head
Suboccipital
Rectus Capitus Posterior Minor
Extends the head
Suboccipital
Obliquus Capitus Inferior
Rotates the atlas
Suboccipital
Obliquus Capitus Superior
Extends and bends the head laterally
Suboccipital
Thoracic Muscles
Thoracic muscles
Function
Nerve
Longissimus Thoracis
Extension, lateral flexion of the vertebral column, and rib rotation
Perimysium is the sheath that groups the muscle fibers into bundles.
Endomysium is another type of connective tissue that sheaths each muscle fiber.
The cause of back pain and spinal muscle spasm/s can be caused by overuse, automobile accident, personal, work, or sports injury. The root cause of muscle spasm/s is usually a consequence of an injury to a structure within the lumbar spine. If there have been one or more episodes of muscle spasm in the low back, chances are it will re-occur. The muscles in the low back work together with the abdominal muscles. The spinal muscles add stability by maintaining an erect spine and maintain balance.
Back Pain Specialist
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Finding the right surgeon that specializes in an individual’s specific spinal conditions and physical health means doing some research. There are several types of procedures for spinal problems. The type of surgery depends on the condition and an individual’s medical history. If surgery is recommended for a lumbar herniated disc or LHD combined with sciatica here are a few things to think about.
Devotes at least 50% of their practice to spinal conditions
Specializes in treating herniated disc/s and sciatica. This means they will have added/specialized knowledge and expertise.
It is extremely important that an individual feels comfortable and feels they are able to communicate freely with the surgeon. A professionally qualified surgeon should:
Spend adequate time with the individual
Answer all questions
Provide all information needed about the condition and treatment
Listen to what the individual has to say
Is open-minded
Is not hard to get in contact with
Has experience in the latest methods and techniques
What to look at and think about
Individuals can feel uncomfortable asking questions, but thorough communication is key. Remember, it is your body, and it is your right to know the details of the spinal disorder, along with non-surgical and surgical approaches to treatment that are available. There is time to consider the options and make an informed decision about the treatment plan as most spinal procedures are elective. Ask the surgeon all the questions you have to help decide wisely and with confidence. Make sure they address all concerns, and any others not listed.
The surgeon’s specialization/focus
Orthopedic surgeons and neurosurgeons perform spinal procedures. Each will have a specific interest and expertise in certain spinal condition/s. For example, some surgeons may specialize in treating adult or pediatric patients, and some may only treat either lumbar/low back or cervical/neck conditions. Within those groups, some focus on:
Spinal deformities
Tumors
Myelopathy a spinal cord disease
Specific spinal cord diseases
Minimal invasive surgery option
Minimally invasive spine involves tiny incisions, that reduces the recovery time needed to heal. With this type, individuals can be up and walking within hours after surgery. Unfortunately, not all conditions can take this approach.
Is the surgery absolutely necessary, or can it be treated non-surgically?
Sciatica and herniated discs can be quite painful and cause disability. Never rush into surgery just to relieve symptoms. As surgery can cause other types of pain symptoms and issues. Herniation and sciatica can be resolved with:
Chiropractic
Physical therapy
Medications
Injections
Lifestyle changes
Diet adjustments
Regular exercise
Weight loss
However, if there are neurologic symptoms, like weakness in the leg, foot, numbness, or loss of bladder or bowel control – this is considered a medical emergency – then surgery is absolutely needed.
The number of similar procedures performed
The surgeon�s experience is very important. The more experienced, the better. Ask if they can refer to other patients who have had similar procedures.
Recovery time
Every patient is unique, as is the type of surgery, and recovery times. They all vary accordingly. General health, physical condition, and the severity of the disorder play a role in how long and how involved recovery time will be. Experienced surgeons can provide more specific answers concerning recovery/healing time.
Complication rate
All surgeries carry some risk of complication. Complication rates that are more than 10% is a red flag. Possible post-surgery complications.
Infection rate
Surgeons should have an infection rate lower than 10%. However higher rates do not always mean that surgeon is at fault as higher rates can come from performing highly complex procedures. Another reason for high infection rates could be the patients themselves like smokers or individuals with diabetes have increased risks for infection. However, do not feel uncomfortable asking the surgeon to explain a high infection rate.
Decide to not opt for spine surgery
As a surgeon produces a diagnosis, they should present a recommended treatment plan, including alternative treatments/therapies. Ask for another explanation of any part of the evaluation, diagnosis, or available treatment options.
Get a second opinion
A second opinion should be encouraged. A second opinion can reinforce the surgeon�s recommendations and offers a new perspective. The surgeon should be comfortable with a second opinion. This does not mean that the individual does not trust the surgeon. It does mean that there is considerable interest in achieving optimal health and making sure that surgery is the absolute right thing to do. Pass on surgeons that discourage or disapprove of second opinions and continue looking.
Whiplash Chiropractic Massage Therapy
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
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