PODCAST: Dr. Alex Jimenez, chiropractor in El Paso, TX, and Dr. Marius Ruja, chiropractor in El Paso, TX, ultimately discuss the reasons why choosing a functional medicine approach can safely and effectively improve overall health and wellness. The world has shifted in health care. There’s no time more than now which has started to look to the cause of disease as the present day focused on functional medicine approaches, methods and protocols. We discuss the “why” to choose the option of functional medicine in the present day health care system. Functional medicine focuses on natural treatment approaches to promote the healing of the human body. In this day and age, functional medicine may be essential to help improve our immune system. – Podcast Insight
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Thank You & God Bless.
Dr. Alex Jimenez RN, DC, MSACP, CCST
PODCAST: Dr. Alex Jimenez and his crew focus on making several facts about the COVID-19 pandemic clear. Currently, there is no definitive cure for COVID-19. But what can we do then you may ask? Dr. Alex Jimenez, chiropractor in El Paso, TX, and his crew presents Antiviral Strategies that have scientific substantiations from healthcare professionals around the world. In a moment where information is spread without scientific support, we must look into the research studies that have sound science evidence in order to understand non-fiction from what the true science has presented. These are difficult times and very scary times. We present a body of information present from the works of Dr. Alex Vasquez. His information at time cryptic and found in his writings do shed some light and direction which many of us can take in order to prepare for optimal support from our own immunity. The scientific community is clear. Again, at this time there is no cure for COVID-19. This does not mean we must not look at a way to optimize our immunity. Specifically, since there is much that has been studied in the ways the Antiviral Stategies can prepare our bodies. Dr. Alex Jimenez and his crew continue to discuss Antiviral Strategies and how these can improve our immune system. – Podcast Insight
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Thank You & God Bless.
Dr. Alex Jimenez RN, DC, MSACP, CCST
When dealing with back pain, it’s not just the pain that has to be dealt with. It is stress, anxiety, and depression that can make coping even harder. Learn how to manage pain and mental health. Dealing with chronic back pain is difficult for anyone.
All-around mental distress can exacerbate pain and worsen the stress you are already experiencing creating a vicious cycle. There are treatments available for mental health and chronic back pain that can help get a handle on both at the same time. What you should know about the connection, along with the therapies that can help.
Dealing with Chronic Back Pain and Mental Health
Back pain is very common and it is estimated that about 90% of Americans will experience back pain. A small portion will develop chronic back pain or pain that continues more than 12 weeks. Chronic back pain can be caused by a variety of medical problems. Injuries to illness are all are pathways to chronic pain. Pain is different for everyone, depending on the cause, the area affected and the individual. For some, the pain might feel like a mild, persistent ache. While others, the pain could be a continual throbbing.
One factor of chronic back pain is the emotional response that happens when it presents. If you stress or fixate on the pain, you are perceiving it to be much worse. This can lead to more stress, and:
Anxiety
Appetite changes
Depression
Fatigue
Mood swings
Sleep issues
These problems then feedback into the pain and together significantly affect relationships, work, ability to function and your quality of life. The single step to take is to reach out to a doctor. They can check for mental health issues, begin treatment for your psychological/physical issues and refer you to specialists.
Therapy
There are many approaches to treating chronic back pain and the psychological issues that come with it. Not every treatment regimen works for everybody. The best approach is usually a combination of techniques. Psychotherapy, specifically the talking therapy can help treat both physical and emotional pain. One of the most-researched forms is cognitive-behavioral therapy (CBT).
During a session, you learn how to identify negative reactions and work to change them into positive thoughts and actions. The idea is to alter the initial response to better manage how the pain affects you. This therapy is directed by a therapist and can be done individually or in a group.
Medication
For many medications are an effective way to manage mental health issues and some can help relieve the pain itself.
While these drugs can be helpful, many can come with side effects. Antidepressants can cause:
Blurry vision
Drowsiness
Dizziness
Bathroom issues
Pain Rehabilitation
Chronic pain rehabilitation programs are another option. With rehab, a team of doctors/physical therapists from different areas of medicine, work together addressing the medical, physical and mental issues that come with the pain. Every treatment program is customized to the patient, and while treatments are usually conducted at a medical clinic, they can also be done online.
Pain rehab includes:
Addressing any underlying conditions
Improving physical function
Reducing reliance on pain medication
Helping you cope with stress, anxiety, and more
Integrative Health
Alternative health approaches can help control back pain and ease the mind. Research has shown that certain alternative practices do work to relieve pain. There is evidence that the following therapies can help reduce chronic back pain, according to the National Center for Complementary and Integrative Health:
Acupuncture
Chiropractic
Low-level laser therapy
Mindfulness-based stress breathing exercises and imagery
Muscle relaxation
Tai chi
Yoga
Other treatments
Electromyography biofeedback is a therapy where low-level electric signals are used to help gain control over muscle movement. Some patients find journaling, massage, prayer and other relaxation techniques to be helpful in coping. Speak with your doctor if you have questions or health issues before beginning complementary treatments.
Lifestyle
A most effective and widely recommended method for relieving stress, anxiety, depression and chronic pain improving physical function is regular exercise and a healthy diet.
Low-impact workouts like:
Stretching
Walking
Swimming
Yoga
These all are helpful for people with chronic back issues. Talk with a doctor about physical exercises that are safe. Proper sleep can help, like poor sleep and sleep deprivation increase stress, which leads to more pain. Adults should go for 7 to 9 hours regularly, according to the National Sleep Foundation. Wake up and go to bed at the same time every night and turn off electronic devices.
Eating healthy can boost mood and help relieve back pain by promoting weight loss. Enjoy complete meals full of lean proteins, whole grains, and vegetables while limiting the intake of processed foods, added sugars, and saturated fats. Avoid excess alcohol and smoking, as both are linked to chronic back pain. Learning and dealing with chronic back pain along with re-searching successful treatment options can be a long and frustrating process. Understanding the condition and cutting yourself plenty of slack can go a long way to helping you feel better.
Kinesio taping method is a therapeutic technique that offers an approach of supporting the individual and rehabilitating the condition or affected area. Kinesio tape can stimulate or relax muscles, depending on the technique and type of tension that is put on the body. It raises the skin in microscopic increments that aid in lymphatic drainage.
It decreases inflammation and swelling reducing pressure in the area, allowing the blood and lymphatic fluid to flow naturally and more effectively in and out of the affected area.
This helps the body return to homeostasis. It can be applied in a variety of different configurations, but usually, applications are single:
I
Y
X
Kinesio Taping
There are unique taping shapes specialized to address certain areas of the body and conditions.�Providing stability and support for the body�s joints and muscles, it does not restrict the body’s range of motion. The techniques are designed to address soft tissue injury/s by manipulating the area and promoting natural healing, alleviating pain, reducing swelling, and providing all-around relief.
Kinesio Taping can Treat
A variety of conditions benefit from Kinesio taping. Chiropractors and physical therapists use it for:
Athletes use it for additional support and injury prevention.
Taping and Chiropractic
The tape uses the body�s own natural healing process with many individuals finding it, as the preferred treatment for many conditions. When combined with chiropractic care, Kinesio Taping is highly effective. A chiropractor may use a variety of techniques, depending on the condition or injury.
They can use spinal manipulation, physical therapy, massage, electrical stimulation, ultrasound, heat, and ice, combining them with recommendations for lifestyle and diet modifications. As aforementioned it encourages the body to heal itself, thus eliminating the need for medication/s� their undesired and invasive surgery. Kinesio Taping is safe, natural, and a perfect complement to chiropractic treatment.
Foot Levelers Custom Orthotics Reduce Low Back Pain
Smart supplementation along with proper nutrition is one of the biggest factors and plays a large role in an individual’s health. You are what you eat is true. Feeding the body with vital vitamins and minerals promotes growth and healing. Filling up on processed, fatty foods does the opposite. The bones in the spine and throughout the body need nutrients to continue to rebuild and maintain strength throughout life.
A balanced diet rich in:
�Calcium
Vitamin D
Magnesium
This is the best way to nourish the body’s bones and ward off spinal problems, like spinal fractures, and osteoporosis. Inadequate diets or medical issues can create nutritional gaps. This is where vitamins or mineral supplements come in. Supplements are not a cure-all, but they can create a safetyhealth net when taken properly.
Supplement Smart
These supplements for bone health, fill in nutritional gaps. They are not necessary if the key nutrients the body needs from a proper diet are already there. However, individuals use supplements as a replacement for certain foods, this is not how they should be used. Actual food supplies multiple nutrients, along with minerals, and vitamins that are beneficial for health and are not found in supplements.
Taking a Supplement to Strengthen the Spine
The body’s dietary needs change throughout life, so adding supplements as you age or during pregnancy can help maintain health. Calcium and vitamin D requirements vary based on age and sex.When it comes to protecting spine bone health, certain individuals may need supplements to ensure their bodies are processing calcium and vitamin D properly.
This includes:
Individuals who had intestinal bypass procedure
Those with food absorption conditions, like Celiac or Crohn�s disease
People who eat few or no dairy products, like vegans or those that are lactose intolerant
Is a calcium supplement right for you?
The only way to definitively know is by having a conversation with your doctor. Then you can supplement smart.
Supplement Safety
Because nutritional supplements can be purchased over the counter, individuals assume�incorrectly�that they are completely safe. Dietary supplements can interfere with absorption, other supplements, medications, and can be toxic if taken in high doses.
For example:
Calcium and iron supplements can prevent each other from being fully absorbed when taken together. This is true of many minerals, including magnesium, because they get into�absorption�competition with each other and so are best taken separately.
Supplements taken together can cause too much of either one to be absorbed. This is the case with high-dose vitamin D supplements, which can cause too much calcium absorption.
Too much calcium can increase raise the risk of having a heart attack or stroke. Taking more than 1,000-1,200 mg of calcium per day is pointless because the body cannot process that much calcium at once.
Are your supplements helping or hurting you? The best way to know is to talk to your doctor whenever you change medication or a supplement program, even when just adding a new vitamin to the mix. An underused resource for supplement advice is a pharmacist. They will know whether the mix of supplements and medicines being taken pose any risk of negative interaction. And a pharmacist can help recommend a trustworthy product.
Supplement Success
Here are a few tips to get the most benefits if you and your doctor think a calcium supplement can help support spinal bone health.
Buy supplements with the USP symbol. This indicates that the supplement has been independently evaluated and certified.
Take your supplement as directed, ideally with a meal.
Take doses no higher than 500-600 mg, no more than 2-3 times a day, for a maximum of 1,000-1,200 mg.
Drink plenty of water as some supplements can cause constipation.
Do not take calcium supplements with a high-fiber meal or laxative. This can interfere with calcium absorption.
Supplements Support Spine Health
Remember that supplements are exactly that supplements. Eating foods rich in calcium, vitamin D, and magnesium is the best way to build/maintain strong healthy spinal bones and prevent debilitating health problems. If you are concerned about your diet, talk with your doctor or a health coach about a smart supplementation regimen to meet your nutritional needs.
Exercise is defined as a physical activity that is structured, planned and done at a�certain intensity level, frequency, and duration�carried out to�maintain or improve health and fitness. Physical activity is defined as any movement of the body produced by skeletal muscles and resulting in the�expenditure of energy. �Physical activity can be doing something fun that involves moving. Exercise is thought of as something people don’t like because it’s good for you. Therefore if you hate exercise, think of physical activity instead.
Exercise, Health, and Fitness
Question: Dr. Jimenez, I’ve heard that we should get 30 minutes of exercise a day, but can it be broken up, and does this have the same effect?
Answer: Absolutely. A recent study found that nine weekly 10-minute exercise sessions offer the same health benefits as three weekly 30-minute sessions. This is great for beginners, who may find it easier to stick to short workouts.
Q: What about for burning fat? 30 minutes of exercise at a quick pace or longer sessions at a slower pace?
A: The higher the intensity the individual can sustain without exhausting themselves burns more fat. The faster you walk, swim, cycle, etc., the more calories you burn per minute.
However, with a sedentary lifestyle, you won’t last long at a higher intensity and might hurt yourself, so you need to start slow and gradually work up to a higher pace.
Q: What about doing only one set of a certain exercise, is it as good as doing two or three?
A: Several studies have shown improvements in strength and muscle size for groups of untrained people performing one set per exercise as compared to doing three sets. For people just starting out, or who want to maintain the strength they’ve achieved, one set of each exercise is enough. For athletes and anyone trying to achieve greater strength, 2-3 sets are better.
Q: Do crunches help lose the fat around the stomach?
A: You can’t reduce fat just in certain spots, except through liposuction. Crunches tone the abdominal muscles, but the same layer of fat on top of these muscles will remain unless a healthy diet reducing calories is incorporated and by burning more calories than are consumed. Don’t look for quick fixes. If it sounds too good to be true, it is.
Weight Gain
Q: I started exercising like walking, stationary bike, etc., to improve my health and lose weight, but I have gained weight instead. What’s going on?
A: It depends on the weight we are talking about. Scales are poor indicators of changes in body composition because muscle is more dense than fat. This means that a pound of muscle takes up less space than a pound of fat. Instead of the changes on the scale, look for changes in how clothing fits. Gaining weight is not bad as long as it’s muscle/s that are being built up. Plus it gets the metabolism going. For every pound of muscle added to the body, at least 35 more calories get burned up per day. Three pounds of muscle will burn plenty of calories in a month to lose a pound a fat.
If there was some weight gain, look for anything that changed that could contribute to the extra pounds like quitting smoking, going on hormone replacement therapy, or stress. Remember aerobic exercise is only one of several factors in weight management. Strength training, a healthy diet along with healthy lifestyle habits also contribute to a healthy weight.
I would suggest investing in a few sessions with a health coach and fitness coach who are knowledgeable in diet and exercise.
Reduce stress, reduce pain. Life creates stress, and while some stress can be good, too much causes health problems. Everyone experiences stress. However, now it is becoming a new normal in today�s hectic, fast-paced, high-pressure society. Most individuals equate stress with high blood pressure, heart attacks, or stroke. However, neck and back pain, insomnia, and weight gain can be stress-related, as well. And a lot of stress can make already-existing back/neck pain worse.
73% of individuals report experiencing stress-related psychological symptoms including anxiety and depression. These are not accurate numbers because most do not seek help for their stress issues. Stress symptoms should not be taken lightly. It is important to address the symptoms and find ways to reduce stress. Chiropractic is an effective stress reliever.
Stress
Financial pressures, kids, long work weeks, and medical problems are common anxieties. Prolonged stress can become chronic, which results in muscle tension that can feel stiff, achy and uncomfortable. Stress can develop into neck or back pain.
Stress is the state of:
Emotional
Mental
Pressure
Tension
That results from difficulties, adverse situations, or extremely demanding circumstances. The very nature of stress by definition makes it very subjective. A “stressful” situation for one person might not phase another. This makes it difficult to pin down a precise definition.
More often, the term stress is more often used to describe the set of symptoms that are caused by stress and those symptoms can be as varied as the people who experience them.
Symptoms
Stress symptoms can affect the entire body physically and mentally. Common symptoms include:
Anxiety
Chest pain
Depression
Fatigue
Gastrointestinal problems
Irritability
Lower back pain
Muscle tension
Overeating
Headache
Restlessness
Sleep problems
Unable to focus
Undereating
Health
Technically, stress itself does not have a negative impact on health. Some individuals deal with situations that others would consider to be stressful, yet they never exhibit symptoms. This speaks to the subjective nature of stress. Different people experience different symptoms and are a combination of stress symptoms, how the person handles those symptoms that adversely affect health.
Ultimately, stress symptoms can lead to some very serious conditions including:
Heart disease
Hypertension
Diabetes
Obesity
Cancer/s
Psychologically, it can lead to social withdrawal and social phobias and is directly linked to alcohol and drug abuse.
Tips
These can help you reduce stress, and reduce pain.
Vital Signs
Get a medical checkup if possible through Telemedicine and talk to a doctor/therapist about your stress, along with medical history. Side effects from medications (prescription or over-the-counter), herbal products, or other supplements can cause restlessness, insomnia, and anxiety.
Physical therapy combines pain-relieving non-invasive treatments with therapeutic exercise, posture correction, and preventive body mechanics.
Consider conversational therapy with a stress counselor, psychologist, or support group online.
Get Moving
Yoga and relaxation movements help reduce stress and stretch muscles. Viniyoga blends breathing and movement together to quiet body and mind. These movements are less precise and adapted to a person’s physical condition. Talk to a doctor about trying yoga or other stretches.
Swimming combined with a sauna or steam bathing can relieve stress-induced pain.
Take frequent stretch breaks to loosen up tight neck or back muscles.
Go for short walks at break or lunchtime to get the circulation going.
Learn to Relax
Kick back, put your feet up, and empty your mind of everything.
Wrap an ice pack and hot pack (or hot water bottle) individually in towels. Apply the ice pack for 10 minutes and then the hot pack for 5 minutes. Alternate several times.
Massage, aromatherapy and spa treatments you can do at home.
Aromatic massage oils containing eucalyptus can help ease muscle pain.
Meditation or visualization therapy combines meditation practices that focus on breathing and calming the mind.
Visualization techniques combine imagery with breathing exercises.
Take Control of the Little Things
Break up problems into smaller manageable pieces and work on resolving the easier parts first.
Learn your limits, how to delegate responsibility and not take the entire load on your shoulders so as not to get overwhelmed.
Allow yourself to fail, we all have to fail in order to learn in order to apply what was learned.
Eat and Drink for Life
Make mealtime less stressful. Pick nourishing foods, eat slowly, and savor each other’s company.
Caffeinated coffee, soda, and other drinks do not help reduce stress or promote restful sleep.
Avoid drinking at night because it can make falling and staying asleep a challenge.
Proper sleep or naps can help relieve stress.
Dealing with Stress Is Good for Your Back
We may not be able to control life’s stressors, but don’t let everyday demands interfere with your health. Incorporate exercise, relaxation techniques, and healthy foods to reduce stress and pain and promote stress prevention.
Reduce stress reduce pain with chiropractic
Chiropractic cannot get rid of stress, but it can help relieve stress symptoms. The more stress the body endures, the more sensitive it becomes to pain and physical imbalances. Chiropractic helps by bringing the body back into balance, aligning the spine, and relieving pain.
The simple act of aligning the spine helps relieve stress in the body that you may not even be aware of. The physical stress of a misaligned spine can exacerbate symptoms and make a person more susceptible to stressful stimuli in their environment. Chiropractic helps to improve circulation which is essential in relieving muscle tension and helps shuts down the fight or flight response allowing the body to rest and heal.
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