Being physically fit does not mean training for a triathlon. Regular light exercise/activity is all that is needed. Just going for a 30-minute walk around the neighborhood or playing a 20-minute game regularly is highly beneficial to your health. And the more active you are the better for your health.
Skating
Bicycling
Jogging
Swimming
Walking
Playing
Regular Activity
Whatever the activity, so long as you get at least 20 minutes of exercise a day will go along way in the future. Regular activity/exercise can help prevent diseases and injuries, which include osteoporosis.
Nothing crazy, just begin to work some activity little by little into a routine. One way is after some sitting work/schoolwork once the brain has had enough is the perfect time to go outside and move around. Do some chores that require physical movement, like vacuuming, sweeping, hanging laundry, etc and turn it into a workout.� A daily routine of light to moderate physical activity strengthens and maintains the body by helping to:
Build healthy bones, muscles, and joints
Control weight
Build lean muscle
Reduce overall body fat
Prevent the development of high blood pressure hypertension��
Here are a few suggestions on how to get 20-30 minutes of daily exercise/activity.
Try an online fitness class.
Check out your local gym for online to see what classes are available.
Family time can become a fun activity/exercise time.
Take a walk with the family, as many are already doing, play basketball, soccer, or other favorite sport together.
Invite friends to be physically active online, maybe playing a workout video game and workout together.
If regular physical activity is difficult or you have a medical condition,�consult your doctor to recommend the appropriate amount of physical activity and exercises that are safe�to perform. But if you are a healthy person, but have not exercised for a while then try for 30 minutes of physical activity a day to keep you healthy and strong.
Core Exercises That Help With Back Pain
Here are some examples of abdominal exercises that can help develop strong abs and help with back pain prevention. These exercises and the number of repetitions are only suggestions. Talk to your doctor before trying these exercises, and remember to listen to your body. If it doesn’t feel right, stop right away.
Elbow Planks
Lie down on your stomach with your body straight.
Elbows should be at 90-degrees and close to the body’s sides.
Rest the forearms on the floor and interlace the fingers.
Gently push your body up using the forearms.
Don’t’ let the back fall/drop.
Stay straight.
Engage the core muscles during the entire movement.
Hold this position for 30 seconds, release, and repeat 3 times.
Do this once a day.
Crunches
Lie on your back with the knees bent and the feet flat on the floor, about hip-distance.
Interlace the fingers of your hands behind your head with the elbows out wide.
Inhale and then as you exhale, use the abdominal muscles and not the neck muscles to slowly raise the head, neck, and back off the floor.
Inhale and slowly lower the upper body back to the floor, and repeat.
Try for 3 sets of 10 crunches every day.
Push-ups
Lie down on the stomach so your body is straight.
Place the hands on the floor a little higher/further than the shoulders.
The hands should be wider than the shoulders.
Lift your body so that you’re balanced on the hands and toes.
Maintain a straight back, lower your body to the floor, and slowly bend your elbows until at 90 degrees.
Push back up using arm strength, upper back, and chest muscles, and repeat.
Try for 3 sets of 10 every day.
Once the body becomes stronger, you can go for more reps.
Doing these along with other core exercises you will notice your core strength leading to overall and optimal body strength. Other exercise forms that can help develop core strength while keeping the spine safe are yoga and Pilates. A good idea is to work with a physical therapist/chiropractor that can create a specifically targeted exercise plan that involves core strengthening and flexibility exercises to keep the spine healthy and help maintain proper posture.
If you are experiencing any of these situations, then you might not have been consuming enough fiber. Why not try incorporating these seven high-fiber foods in your diet.
The Importance of Fiber
Surprisingly everyone knows that a healthy diet plays a critical role in the overall human health. With a healthy diet, anyone can feel better, have more energy, and can maintain a healthy weight. However, sometimes people do get carried away with carbohydrates, proteins, and fats but often forget the most important nutrient that the body needs, which is fiber. Even though there are multiple studies and evidence that are linked to dietary fibers and how they have a variety of health benefits, studies have shown that most Americans are still falling short by taking the recommended amount for daily fiber intake. For males, they should be consumed at least 38 grams, and for females, they should at least consume 25 grams of fiber.
Throughout the years, fiber has been traditionally known to be considered as a mere roughage that can simply add volumes to digested foods, and the science has been proven and revealed that fiber does play a significant role in the body. Studies have shown that fiber nourishes the gut microbiomes, therefore aiding the digestion and improving the overall gut health. There have been more studies that have been shown that fiber has been linked with disease prevention, while also reducing the risk factors of a variety of conditions that can affect the body like knee arthritis, food allergies, and even type 2 diabetes.
Since fiber is essential to the body than most people realized, it can help people obtain the minimum in their diets. Since it is critical to a person’s overall health and wellness, there are many ways that fiber can do more than just help the gut system. Fiber can help the body in more ways than the gut. Here is the list of the top 7 fiber-laden foods that can do so much more for the body than being a bulking item for a healthy food diet.
Chia seeds
In the natural health community, chia seeds are very popular. These seeds are highly nutritious and can be added to a variety of foods like smoothies, healthy puddings, and salads, just to name a few. Research shows that chia seeds are probably one of the best sources for dietary fibers in the world. Chia seeds pack a whopping 34 grams per 100 grams and contain high amounts of soluble fibers. Research even shows that when chia seeds absorb water and form a gel-like substance, the contents can expand in the stomach, therefore increasing the feeling of a person being full and, of course, helping them eat less.
Studies have been shown that chia seeds can help individuals suppress their appetites. Chia seeds are beneficial to patients who have type 2 diabetes by managing their body weight, control their visceral obesity, and help to prevent obesity-related risk factors from entering the body while maintaining good glycemic control as well. Another study has found that chia seeds are excellent in reducing blood pressure. The study mentioned that when individuals consume chia seeds, its contents can help the individual�s body by improving the major and emerging cardiovascular risk factors in their body, thus preventing type 2 diabetes. All in all, chia seeds are an excellent source of fiber for anyone who may have diabetes or is trying to maintain a healthy weight.
Almonds
Almonds are another source of fiber that is widely popular like the chia seeds, but they are a highly underrated nut.� Almonds are rich with nutrients that the body needs as they contained magnesium, manganese, vitamin E, protein, and healthy fats that are excellent for the body. The almond nut itself has about 12.5 grams of fiber per 100 grams in each nut. Almonds are pretty remarkable due to improving gut health due to its sizable fiber contents.
Studies have found that when people consume almonds, their oxidative stress is reduced. The study explained that almonds are a good source of antioxidant nutrients that can diminish the biomarkers of oxidative stress in individuals and even enhanced the antioxidant defenses. There are more and more studies about almonds and their amazing properties like lowering the bad LDL cholesterol, hunger reduction, and even aiding in weight loss for the body.
Flax Seeds
Surprisingly, flax seeds are continuing to be one of the leading sources of dietary fibers with 27.3 grams of fiber out of every 100 grams of the seed. Studies have found out that flax seeds not only have fiber, but it contains high amounts of protein and omega-3 fatty acids as well. While other studies showed that flax seeds have a plethora of health benefits from improving gut health, reducing hunger cravings to preventing diarrhea and constipation that can happen to the body.
Popcorn
Popcorn is not only a great snack to munch on when a person is watching tv or enjoying a movie in the theaters, but it is an excellent source of fiber. What is interesting about this popular snack is that it can be air-popped and contains about 14.5g/100g per serving of fiber. Studies have found that air-popped popcorn can be as filling as a bag of potato chips while also helping with weight management.
Oats
The best way to incorporate fiber into a healthy diet is to have oats as part of a healthy breakfast. Research shows that oats have a high fiber count, and they contain beta-glucan, which can aid the regulation of blood sugar and cholesterol in the body. Not only that, but oats have amazing health benefits that can help prevent LDL oxidation and surprisingly, reduce the risk of childhood asthma. By incorporating oats into a healthy diet, can even make a person feel full in a good way and can be used in smoothies, overnight oatmeal, while also be served hot or cold.
Dark Chocolate
Consuming chocolate can be a bad thing for anyone who is watching their sweet intake; however, dark chocolate is one of those perfect delicacies that does not harm a person’s health. For dark chocolate to have the fiber content, it has to be at least 70 to 95% of cocoa content, and then the fiber content would be 10g per 100 grams. Studies have shown that dark chocolate has chock-full of health benefits from reducing insulin resistance to improving brain health.
Chickpeas
Most people would look at chickpeas and see that this legume plant has protein contents, but it can be a great source of fiber. Studies have shown that chickpeas have about 7.6g/100grams of fiber that can promote the feeling of being full and can prevent a person from eating junk food. Some of the health benefits that chickpeas can provide can range from weight loss from improving the body’s bowel function. Not only that, but chickpeas can be used in salads, soups, dips, and possibly desserts.
Conclusion
With these seven high fibers being incorporated into a person’s diet, the body can benefit the fiber-rich food’s properties and start healing in the process. By eating these fiber-rich foods, not only will the gut feel better and can make a person feel full but can help the body prevent harmful pathogens that enter the body, thus causing ailments that the body does not need. By incorporating fiber into the body, the benefits can dampen the harmful effects and can bring back a person�s overall wellness and health altogether. Some products are here to help the body and provide support to the gastrointestinal system with phytonutrients, metabolic precursors, and enzymatic cofactors.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Team, Biotics Education. �7 High-Fiber Foods That Do More than Help Your Gut.� Biotics Research Blog, 17 Mar. 2020, blog.bioticsresearch.com/7-high-fiber-foods-that-do-more-than-help-your-gut.
Alfredo, V�zquez-Ovando, et al. �Physicochemical Properties of a Fibrous Fraction from Chia (Salvia Hispanica L.).� LWT – Food Science and Technology, Academic Press, 23 May 2008, www.sciencedirect.com/science/article/pii/S0023643808001345.
Chen, Chung-Yen, et al. �Avenanthramides and Phenolic Acids from Oats Are Bioavailable and Act Synergistically with Vitamin C to Enhance Hamster and Human LDL Resistance to Oxidation.� The Journal of Nutrition, U.S. National Library of Medicine, June 2004, www.ncbi.nlm.nih.gov/pubmed/15173412.
Francis, S T, et al. �The Effect of Flavanol-Rich Cocoa on the FMRI Response to a Cognitive Task in Healthy Young People.� Journal of Cardiovascular Pharmacology, U.S. National Library of Medicine, 2006, www.ncbi.nlm.nih.gov/pubmed/16794461.
Grassi, Davide, et al. “Blood Pressure Is Reduced, and Insulin Sensitivity Increased in Glucose-Intolerant, Hypertensive Subjects after 15 Days of Consuming High-Polyphenol Dark Chocolate.” The Journal of Nutrition, U.S. National Library of Medicine, Sept. 2008, www.ncbi.nlm.nih.gov/pubmed/18716168.
Hanif Palla, Amber, and Anwarul-Hassan Gilani. �Dual Effectiveness of Flaxseed in Constipation and Diarrhea: Possible Mechanism.� Journal of Ethnopharmacology, U.S. National Library of Medicine, 1 July 2015, www.ncbi.nlm.nih.gov/pubmed/25889554.
Kim, Shana J, et al. �Effects of Dietary Pulse Consumption on Body Weight: a Systematic Review and Meta-Analysis of Randomized Controlled Trials.� The American Journal of Clinical Nutrition, U.S. National Library of Medicine, May 2016, www.ncbi.nlm.nih.gov/pubmed/27030531.
Li, Ning, et al. �Almond Consumption Reduces Oxidative DNA Damage and Lipid Peroxidation in Male Smokers.� The Journal of Nutrition, U.S. National Library of Medicine, Dec. 2007, www.ncbi.nlm.nih.gov/pubmed/18029489.
Murty, Catherine M, et al. �Chickpea Supplementation in an Australian Diet Affects Food Choice, Satiety and Bowel Health.� Appetite, U.S. National Library of Medicine, Apr. 2010, www.ncbi.nlm.nih.gov/pubmed/19945492.
Nguyen, Von, et al. �Popcorn Is More Satiating than Potato Chips in Normal-Weight Adults.� Nutrition Journal, BioMed Central, 14 Sept. 2012, www.ncbi.nlm.nih.gov/pubmed/22978828.
Nwaru, Bright I, et al. �Timing of Infant Feeding in Relation to Childhood Asthma and Allergic Diseases.� The Journal of Allergy and Clinical Immunology, U.S. National Library of Medicine, Jan. 2013, www.ncbi.nlm.nih.gov/pubmed/23182171.
Oliva, M E, et al. �Dietary Salba (Salvia Hispanica L) Seed Rich in ?-Linolenic Acid Improves Adipose Tissue Dysfunction and the Altered Skeletal Muscle Glucose and Lipid Metabolism in Dyslipidemic Insulin-Resistant Rats.� Prostaglandins, Leukotrienes, and Essential Fatty Acids, U.S. National Library of Medicine, Oct. 2013, www.ncbi.nlm.nih.gov/pubmed/24120122.
Vuksan, V, et al. �Salba-Chia (Salvia Hispanica L.) in the Treatment of Overweight and Obese Patients with Type 2 Diabetes: A Double-Blind Randomized Controlled Trial.� Nutrition, Metabolism, and Cardiovascular Diseases: NMCD, U.S. National Library of Medicine, Feb. 2017, www.ncbi.nlm.nih.gov/pubmed/28089080.
Vuksan, Vladimir, et al. �Supplementation of Conventional Therapy with the Novel Grain Salba (Salvia Hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes: Results of a Randomized Controlled Trial.� Diabetes Care, U.S. National Library of Medicine, Nov. 2007, www.ncbi.nlm.nih.gov/pubmed/17686832.
Wanders, A J, et al. �Effects of Dietary Fibre on Subjective Appetite, Energy Intake and Body Weight: a Systematic Review of Randomized Controlled Trials.� Obesity Reviews: an Official Journal of the International Association for the Study of Obesity, U.S. National Library of Medicine, Sept. 2011, www.ncbi.nlm.nih.gov/pubmed/21676152.
Whitehead, Anne, et al. �Cholesterol-Lowering Effects of Oat ?-Glucan: a Meta-Analysis of Randomized Controlled Trials.� The American Journal of Clinical Nutrition, American Society for Nutrition, Dec. 2014, www.ncbi.nlm.nih.gov/pubmed/25411276.
The University offers a wide variety of medical professions for functional and integrative medicine. Their goal is to inform individuals who want to make a difference in the functional medical fields with knowledgeable information that they can provide.
Music therapy, combined with standard medical treatment�has been found to reduce the perception of pain in individuals recovering from spinal surgeries, according to a study published in the American Journal of Orthopedics. Spine surgery recovery can take a long time and take a tremendous toll on the individual and family. Research has found that music therapy can help reduce pain post-surgery.
The study has shown solid findings that this therapy, when combined with standard treatment, positively impacts pain. Individuals report an increase in comfort during the recovery time. Utilizing music in a therapeutic setting can benefit a patient’s treatment plan, as it addresses the whole individual, including mind, body, and spirit. This is the same approach that chiropractic uses.
Combining Standard Treatment with Music Therapy
The study took place at the Spine Institute of New York with the music therapy set-up through the hospital�s Louis Armstrong Center for Music and Medicine. There were 60 patients thirty-five females and twenty-five males ranging in age from 40 to 55. They underwent anterior, posterior, or anterior-posterior spinal fusion surgery. The groups were equally split up. The experimental group had music therapy included with their standard medical care, and the control group only received standard medical treatment.
The experimental group would undergo a 30-minute music therapy session over an 8-hour period within 72 hours after the procedure. The music options included:
Patient-preferred music
Singing
Rhythmic drumming that encourages relaxation
The sessions focused on personal treatment, where the individuals were encouraged to express emotions. A pain scale was used before and after the interventions to measure the results. What was found, was that pain levels would go up slightly in the control group, and in the experimental group, the pain dropped.
Spine Surgery Recovery
With standard care medications are typically the first-line treatment post-spine surgery pain. With all of the negative side effects that come with pain meds/opioids, music therapy is worth considering when looking for non-drug therapies. If anything music is an excellent distraction tool. So long as the music is enjoyable to the individual.
For the most part, many individuals that underwent spine surgery already listen to their music pre and post-operation. It helped them to relax before the surgery and allowed them to focus on something else after. Much like athletes that have their headphones/earbuds when they get to the venue to focus and block out everything going on around them. This therapy works the same way. But now we want to encourage anyone undergoing some spinal procedure to go ahead and jam out.
Calcium is vital to bone health, and as long as you are getting enough supplements are not necessary. Calcium is a primary building block for strong, healthy bones, especially the bones of the spine. A diet rich in Cacan help prevent spinal problems/issues/conditions like spinal fractures and osteoporosis.
The best and easiest way to get the proper amount of calcium is by eating plenty of Ca-rich foods. However, calcium supplements could be utilized to ensure the proper amount is taken every day. To determine if you may need a calcium supplement talk with your doctor to make sure it�s the best option for you.
Calcium Supplements
Calcium supplements can help individuals reach the daily recommended amount, but they are not intended to replace real Ca-rich foods. If there is enough Ca in your diet, a supplement won’t be necessary, unless there is an underlying condition that doesn’t allow the individual to eat certain Ca-rich foods. However, if there is only a lack of sufficient calcium intake then supplements could help. Otherwise, if there is a continued lack of Ca it could be detrimental to bones and overall health.
Proper Amount Every Day
Before considering a supplement, it�s essential to know how much calcium you should be getting each day. Daily recommendations vary by age and sex but largely depend on age:
Men and women age 19-50, including pregnant women, require 1,000 mg a day
Men 51-70 require 1,000 mg a day
Women 51-70 require 1,200 mg a day
The elderly 71 and over require 1,200 mg a day
Your Diet
Once you know how much Ca you need, the next step is to evaluate how much to get. The American Bone Health advocacy group recommends using the Calcium Rule of 300 to determine if a supplement is necessary.
The way it works:
Begin with the number of dairy or juices with added calcium and the amount that is consumed daily.
Multiply that number by 300.
Add 300 if a nutritious and balanced diet is being observed
The total is the proper dietary intake of calcium
If the total does not meet the recommended number consult a doctor or health coach about a calcium supplement.
Supplement Tips
If you decide to take a supplement, check out these tips:
Make sure your doctor/pharmacist know all medications and supplements being taken, this includes over-the-counter products. The reason for this is your doctor wants so be sure they will not interfere with each other or have some kind of negative side effect. An example of this is calcium and iron supplements can prevent each other from properly�absorbing into the body when taken together.
Buy supplements that have the USP Verified symbol, which shows that the supplement has been independently evaluated and certified.
Rather than taking one high-dose calcium supplement, which could be more than 500-600 mg. Smaller-doses of supplements can be taken 2-3 times throughout the day.
The body cannot absorb more than 500-600 mg of calcium supplement at once
Don�t take the supplement with a high-fiber meal or laxative. This fiber can prevent the body from fully absorbing the calcium
There are all kinds of nutrients that contribute to the development and maintenance of healthy bones, but calcium is backed by a strong body of evidence that presents a clear connection to bone health. A simple and straight-forward focus on eating foods rich in calcium can help keep the bones of the spine, and entire body for that matter�strong and supportive for life-long healthy movement.
Excessive belching, burning, or burping after eating a meal?
Excessive usage of antacids?
If you are experiencing any of these situations, then you might be experiencing Crohn�s disease and how it is affecting your gut system.
The human body and the gut microbiome have a wonderful connection as they help balance each other out. The human body protects the organs and the systems from harmful factors that are from the outside, while the organs and the systems help make sure that the body is functioning properly. With the gut system, it helps the body by providing food to be digested and can help transfer hormones from the gut to the brain. Even though the gut can help make sure the body is functioning correctly, it can be prone to dysfunctions from factors that can harm the gut system. Inflammation, intestinal permeability, and other harmful factors can cause the gut not to work properly. It can cause many problems that can hurt the body, and if it is not treated, it can turn into chronic illnesses.
Crohn�s Disease and The Gut
A recent study that was published in 2019, researchers have discovered that there is a critical link between IL-1? (interleukin-1?) and the gut microbiome. What IL-1? is, is that it is a protein that controls the inflammation in the gut. Researchers were shocked about this information and were able to find that by blocking the IL-1? protein since it is a pro-inflammatory protein in the gut, it can cause a significant decrease in the severity of intestinal inflammation of Crohn’s disease.
Surprisingly there are some more research and information about the effects of anti-ILalpha treatment for helping out the body. The research shows that a study was being controlled by changing the body�s intestinal microbial ecosystem and even correcting mucosal dysbiosis. What this treatment does is that it decreases the ratio of Proteobacteria to be Bacteroidetes, while also decreasing the Helicobacter species as well as increasing Mucispirillum schaedleri and Lactobacillus salivarus. With these microflora modifications being linked, they can provide similar biological effects that steroids have been able to produce in the body, thus considering to be the gold standard for treatment.
With these findings, they show the diversity and balance of how the gut microbiome plays a huge role not only in gastrointestinal health but also playing a role in the health of the immune system and the inflammatory response in the body. Even though this study has been tested on subjects and further research is still needed, it gives many researchers hope for finding some therapeutic targets for any patients that may be suffering from any of these deliberating conditions. The findings can provide the rationale for medical researchers to help conduct a clinical trial for blocking IL-1? for patients that have IBD.
Studies on Crohn�s Disease
Studies have shown that IBD, Crohn�s disease, and ulcerative colitis, are autoimmune conditions that causes multiple triggers that will chronically stimulate the immune system over a long period in the body. These autoimmune conditions can cause the immune system to become overburden and be unable to function properly. What comes with these autoimmune conditions is chronic inflammation. Chronic inflammation has become the result of function loss, thus leading the body to have chronic gastrointestinal ailments.
These can be characterized by diarrhea, severe abdominal pain, and other crippling manifestations that can greatly affect a patient�s quality of life and overall health and wellness. Studies have shown that there is no surprise that the microbial composition of the GI tract can play a huge role in the development of IBD. The studies found that imbalance or dysbiosis are associated with an increase in intestinal inflammation that may cause IBD. Research has shown that the intestinal microbiome can greatly impact the body�s immune health since 70% of the immune system lies within the GI tract.
Studies have demonstrated that there are events, both chemical and molecular, that can shift the microbiome and exacerbate disease activity in patients that have IBD. Although there is a contrast for healthy individual’s gut microbiomes that are shown to be much more stable. Furthermore, the science shows that E. coli can proliferate in IBD during flare-ups in the body. When this happens, it can further contribute to the patient’s symptoms and the progression of the disease.
When a person is trying to get healthier, the best way to do it is by avoiding pro-inflammatory foods that can cause the gut to have inflammation. Studies have found that processed foods, sugars, and trans fats can cause inflammation. The best way to be healthy is to increase the intake of an anti-inflammatory diet that is rich in antioxidants, have high omega-3s, and have a high dosage of prebiotic and probiotic supplements. With these healthy options, they can assist with the inflammatory response within the GI tract to help reduce the IBD flare-ups. With certain bacteriophages, they have been shown to infect and inhibit the growth of E. coli, which surprisingly has also been shown to help reduce the symptoms and can even potentially slow the progress of IBD.
Conclusion
With more and more research discovering the link between Crohn�s disease and the gut system is truly remarkable as researchers and scientists are finding ways to calm down and even prevent inflammation from happening. By eating healthy, nutritious food that contains antioxidants and anti-inflammatory properties can help the body dampen the effects of inflammation and improve the overall health and wellness of the body. Some products are here to help the body and provide support to the gastrointestinal system.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Jurgelewicz, Michael. �New Study Demonstrates Fasting-Mimicking Diet Reduces Inflammatory Bowel Disease Pathology.� Designs for Health, 15 Mar. 2019, blog.designsforhealth.com/node/974.
Jurgelewicz, Michael. �New Study Demonstrates Patients with Inflammatory Bowel Disease Can Reach Remission with Diet Alone.� Designs for Health, 4 Jan. 2018, blog.designsforhealth.com/si-42214/new-study-demonstrates-patients-with-inflammatory-bowel-disease-can-reach-remission-with-diet-alone.
Jurgelewicz, Michael. �New Study Identifies How the Microbiome Is Disrupted in Inflammatory Bowel Disease.� Designs for Health, 7 June 2019, blog.designsforhealth.com/node/1036.
Matsuoka, Katsuyoshi, and Takanori Kanai. �The Gut Microbiota and Inflammatory Bowel Disease.� Seminars in Immunopathology, Springer Berlin Heidelberg, Jan. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4281375/.
Menghini, Paola, et al. �Neutralization of IL-1? Ameliorates Crohn’s Disease-like Ileitis by Functional Alterations of the Gut Microbiome.� PNAS, National Academy of Sciences, 26 Dec. 2019, www.pnas.org/content/116/52/26717.
staff, Science X. �Researchers Discover Critical Link to Controlling Inflammation in Crohn’s Disease.� Medical Xpress – Medical Research Advances and Health News, Medical Xpress, 16 Dec. 2019, medicalxpress.com/news/2019-12-critical-link-inflammation-crohn-disease.html?utm_source=nwletter&utm_medium=email&utm_campaign=daily-nwletter.
Team, DFH. �Discovery of a Critical Link between Crohn’s and the Gut Microbiome.� Designs for Health, 5 Mar. 2020, blog.designsforhealth.com/node/1208.
The University offers a wide variety of medical professions for functional and integrative medicine. Their goal is to inform individuals who want to make a difference in the functional medical fields with knowledgeable information that they can provide.
Anterior cervical discectomy and fusion (ACDF)�is a procedure that treats chronic neck conditions and is the most common spinal surgery performed in the U.S.�30 percent of Americans a year experience neck pain, chronic neck pain and radiculopathy or pain that spreads out and radiates to other parts of the body, in this case down the arms.
It�s a procedure that can work wonders, but as many as two-thirds of patients continue to manage neck pain and dysfunction after ACDF. One of the best ways of managing neck pain and dysfunction is to exercise. Research shows that a prescribed exercise program right after surgery can help lessen the pain and create less dependence on medications. A 2020 study published in SPINE suggests that patients that began therapeutic exercises right away had better results than individuals that started an exercise program after the six-week checkup/examination.
What Anterior Cervical Discectomy Fusion Treats
The procedure is performed on individuals with degenerative disc disease or a bulging or herniated disc. These conditions can cause the spinal disc to place pressure on the spinal cord and nerve roots that branch out, creating:
Numbness
Tingling
Pain
Weakness in one or both arms
Most individuals that are recommended to undergo the surgery experience symptoms that don�t respond to non-surgical therapies or medication/s. A significant symptom is hand/arm weakness and arm pain that�s worse than the neck pain.
ACDF Surgery
The ACDF procedure is broken into two parts: a discectomyand a fusion. Anterior means in front and in this case it’s the front of the neck that the surgeon accesses the damaged discs.�In a discectomy, the surgeon removes a portion/s or all of an intervertebral disc/s to release the pressure on the nerves. The fusion part fuses the two vertebrae together. This eliminates the painful movements. A bone graft is inserted between the vertebrae at the spot where the disc was removed. The bone graft serves as a structural scaffold that the body uses to build new tissue and cause the vertebrae to grow together.
The graft can come from three sources:
Your own bone called an autograft, this is usually a piece of bone from the pelvis just above where the front jean pocket would be.
Bone donation called an allograft that comes from a cadaver from a bone donor bank.
Substitute material/s like man-made plastic, ceramic, or bioresorbable compounds.
Home Exercise Program
There are those that are of the opinion to hold off on physical therapy or exercise until about six weeks post-ACDF when recovery is established. However, the study suggests it is more effective to begin a home exercise program (HEP) as soon as possible. At this time telemedicine is the replacement for in-person physical therapy sessions but works just as well. The study examined 28 individuals’ outcomes over 12-months post-operation.
The participants were divided into two groups:� Standard care and Early HEP. Both groups went through the standard postoperative care, along with medication, a cervical collar or neck brace, and restrictions of certain activities. The standard care group received physical therapy referral six weeks after surgery while the early HEP group was given a home exercise program to perform during the postoperative six-weeks.
This included walking and sleeping instructions and a range of motion/strengthening exercises. A cognitive-behavioral strategy was also given to help relax. The participants would phone-conference with a physical therapist on a weekly basis. Exercises increased in difficulty every two weeks, based on the therapists’ judgment. When compared to the standard care group, the early HEP group reported a reduction in short-term neck pain and were less likely to be using pain meds/opioids twelve months after their surgery.
Recovery Tips
Recovery time after ACDF surgery typically lasts about four to six weeks. If the bone graft was from the pelvis, there could be pain, soreness, and stiffness. To minimize discomfort, try not to sit or lie down for long periods. And remember to change position or take a quick short walk down the hall, to the kitchen, etc. every 20-30 minutes. If you are referred to physical therapy combine it with the home exercise program. The therapist will teach you exercises and proper form. Exercising ten minutes every day is far more effective than doing 45 minutes once a week.
Resuming normal activities gradually is crucial. No pain, no gain does not apply when recovering from ACDF surgery. Recovery exercises can feel great. However, pain and fatigue can sneak up the next day or the following week. Gradually easing back into daily activities can help avoid major setbacks. Work, shopping, house chores, childcare, and lawn care all fall into the activity category.
A recurrence of neck pain after recovery is normal. However,�discomfort can be minimized by taking a few precautions.
Use proper form when lifting
Keep objects close to the body
Keep the back flat as you lift
Maintain neutral neck position
Be aware of your posture when sitting, standing, walking, and sleeping
Gradually increase the exercise program
Don’t overdo it
Address underlying fear/anxiety
Fear of generating pain can cause tension and exacerbate or even create new pain symptoms
Stop smoking, as it has shown to impede the fusion and heighten the risk for complications
ACDF surgery can improve quality of life. Your surgeon is responsible for performing the procedure, it�s up to the individual to follow through with an exercise program and proper ergonomics for optimal results.
If you are experiencing any of these situations, then it might be something that may be attacking your immune system. Why not try to add some beta-glucan into your diet and overall health.
Throughout the last several years, beta-glucans have been gaining much attention due to the emergence of medicinal mushrooms in Western cultures. Across the country, studies have found that beta-glucans have been ubiquitous in the health food stores due to their immunomodulatory properties and cancer-protective effects. Since edible fungi have been known as the main source for beta-glucans, surprisingly though beta-glucan can be presented in a variety of foods like oats, barley, seaweeds, and yeast. Beta-glucan can also be found in dietary supplements for the body to consume.
Beta-glucans
Beta-glucan is technically a non-starch polysaccharide, a prebiotic fiber that is formed by ?-1,3 and 1,6 glycosidic bonds. With beta-glucan, it can possess numerous health benefits depending on the molecular structure of each type of bond. Studies have shown that beta-glucans that are found in cereal grains can help lower cholesterol levels and can effectively bind serum cholesterol. Beta-glucans can even play a beneficial role in obesity, metabolic disorders, and other chronic non-communicable diseases. Since beta-glucans are a prebiotic fiber, research shows that they can play a significant role in promoting a healthy microbiome in the body. It means that beta-glucan can stimulate the growth of beneficial bacteria species, mitigating pathogenic ones, and even modulating inflammation to optimize the gut environment in the body.
Beta-glucans for Immune Support
In a 2019 study, it stated that �the relationship between immunity and nutrition is considered to be completely interconnected.� More studies have shown that beta-glucan can act on several immune receptors that can stimulate immune cell activity. This includes T-cells, macrophages, neutrophils, monocytes, natural killer (NK) cells, and dendritic cells. One of the studies showed how beta-glucans could pose modulatory effects on both the innate and adaptable branches of the immune system. One of the protein receptors is known as dectin-1; this protein receptor is on the surface of macrophages and dendritic cells.
What dectin-1 can do is that they can initiate and regulate the innate immune response by insoluble binding ?-1,3, and 1,6 glucans, plus it has become essential for controlling infections in the body. While water-soluble ?-glucan can bind to the CR3 receptors, thus triggering the adaptive immune response to the body. With ?-glucans, they can enhance phagocytosis while also triggering the release of various interleukins and cytokines, thus possessing cytotoxic anti-cancer properties. Studies have shown that TNF-?, IFN-?, and NF-??, can help to support the regulation of the T-helper cell 1 and Th-2 balance for immunological homeostasis for the body. Surprisingly in other articles, they talked about how yeast-derived ?-1,3/1,6 glucan can be delivered as an oral supplement for the winter months. The article study showed how it demonstrates its protective effects against upper respiratory tract infections in the body. The study even showed how it could reduce the upper respiratory tract infection symptoms that are already in older adults that have been infected. Another study showed that ?-glucan have cytoprotective abilities from viral infections and provide immunomodulatory properties to the body and the immune system.
With the population of many individuals, it turns out that the elderly population can benefit from the ?-glucan compound. With this compound, everyone can have a healthy immune system, especially during the cold and flu season. Having a healthy immune system is important because that way, the body can protect itself from harmful pathogens through functional medicine, healthy nutritious food, and supplements. By using these options, the body can heal itself and can dampen the effects of cold and flu symptoms.
More Research on Beta-glucan
Research studies have shown that ?-1,3 glucan from the fungal cell wall is one of the key ingredients for vaccines. The research shows as well that ?-glucan can produce robust humoral and cellular immune responses for the body when it is exposed to antigens. What is interesting is that ?-glucan is known to exert antioxidant activities in the body. With their reactive oxygen species (ROS) scavenging abilities, they can exert the antioxidants into the circulatory system and the mucosal immune system. There is a study that shows that ?-glucan in barley can possess a higher total of antioxidants significantly at a better capacity than oats and yeast. The study showed that ?-glucan could be subdivided into two groups depending on whether specific receptors are involved or not. It also stated that ?-glucan could be validated as a functional food ingredient.
Conclusion
All in all, ?-glucan is an amazing non-starch polysaccharide prebiotic fiber that has amazing properties that can help the body. ?-glucan can be found in mushrooms and a variety of other foods like seaweed and oats. This compound can help boost up the body’s immune system and can dampen any harmful pathogens effects that the body has come in contact with. This compound�s beneficial properties are amazing for anyone that consumes it and even added it to their daily diet. Some products combined with ?-glucan can support the immune system with hypoallergenic nutrients and targets amino acids.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Bacha, Umar, et al. �Nutraceutical, Anti-Inflammatory, and Immune Modulatory Effects of ?-Glucan Isolated from Yeast.� BioMed Research International, Hindawi, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5587958/.
Chan, Godfrey Chi-Fung, et al. �The Effects of Beta-Glucan on Human Immune and Cancer Cells.� Journal of Hematology & Oncology, BioMed Central, 10 June 2009, www.ncbi.nlm.nih.gov/pmc/articles/PMC2704234/.
Fuller, Richard, et al. �Yeast-Derived ?-1,3/1,6 Glucan, Upper Respiratory Tract Infection and Innate Immunity in Older Adults.� Nutrition, Elsevier, 23 Mar. 2017, www.sciencedirect.com/science/article/abs/pii/S0899900717300539.
Jurgelewicz, Michael. �New Study Demonstrates Novel Yeast-Derived Beta-Glucan Provides Immunomodulatory Effects in Older Adults.� Designs for Health, 21 Oct. 2018, blog.designsforhealth.com/si-42214/new-study-demonstrates-zinc-supplementation-improves-clinical-outcomes-from-traumatic-brain-injury.
Levitz, Stuart M, et al. �Exploiting Fungal Cell Wall Components in Vaccines.� Seminars in Immunopathology, U.S. National Library of Medicine, Mar. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4329074/.
Nakashima, Ayaka, et al. �?-Glucan in Foods and Its Physiological Functions.� Euglena, Co., Ltd., 14 Aug. 2017.
Nakashima, Ayaka, et al. �?-Glucan in Foods and Its Physiological Functions.� Journal of Nutritional Science and Vitaminology, U.S. National Library of Medicine, 2018, www.ncbi.nlm.nih.gov/pubmed/29491277.
Team, DFH. �Modulators of Immune Health: Beta-Glucans.� Designs for Health, 26 Mar. 2020, blog.designsforhealth.com/node/1219.
Team, DFH. �Mushrooms for Nutritional Medicine.� Designs for Health, 14 Feb. 2019, blog.designsforhealth.com/node/952.
Vetvicka, Vaclav, et al. �Beta Glucan: Supplement or Drug? From Laboratory to Clinical Trials.� Molecules (Basel, Switzerland), MDPI, 30 Mar. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6479769/.
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