A typical sandwich from home includes bread – one thick slice of whole wheat, one or two favorite condiments, lunch meat, lettuce, tomato, and pickles. Packing a homemade lunch to work or school is one of the easiest ways to lose and maintain weight. Making a sandwich means the ingredients, calories, and nutrition can be controlled. However, a healthy sandwich can easily exceed calories if not careful. Bread choices and condiments like mayonnaise, dressings, and cheese can change a sandwich’s nutrition and increase calories, fat, and sodium. Calories can be cut with smart nutrition information and a few recommendations.
Sandwich Nutrition Facts and Health Benefits
Sandwich Calories and Nutrition
USDA nutrition information for one sandwich with ham, cheese, and mayonnaise equals 155 grams.
Total Calories 361
Fat 16.7 grams
Sodium 1320 milligrams
Carbohydrates 32.5 grams
Fiber 2.3 grams
Sugars 5.1 grams
Protein 19.3 grams
Favorites
The calories can vary based on the bread, fillings, and spread used to make it and whether vegetables are added.
Peanut Butter
Calories 200 – 300.
Peanut butter on white bread.
A single serving of peanut butter is two tablespoons.
Peanut Butter and Jelly
Calories 350 – 500.
Depending on how much peanut butter is used and the type of jelly or jam.
Nutella
Calories 300 – 500.
A 2-tablespoon serving is 200 calories.
Turkey Sandwich
Calories 160 – 500.
Depending on the amount of meat added and condiment choices.
Ham
Calories less than 200.
This is without the cheese.
With butter on French bread, it can be 400 calories or more.
Chicken Salad
Calories 400 – 600 or more.
Egg Salad
Calories 350 for the mayonnaise filling, plus around 150 for the bread.
Egg and Cheese
Calories 250 -400 or more.
If made on a biscuit or croissant.
Subway
230 to nearly 1000 calories.
Cut Calories
With a few adjustments and healthy swaps, a nutritious and healthy sandwich that is lower in calories but full of flavor can be made.
Low-Calorie Bread
Thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can contain fat and calories.
Instead, choose a whole grain or bread alternative with additional nutrient benefits like healthy fats or fiber.
Consider an open-faced sandwich for heartier bread and keeping the portion to one slice.
Once a healthy bread is chosen, build the sandwich around a meat or meat-free filling. Get creative and try different choices to find new flavors. Read labels of meat or fish spreads that sound healthy. Many brands may contain protein and beneficial nutrients, but the filling is often combined with other ingredients high in calories. Try for:
Pack the sandwich with natural toppings like vegetables. Make a goal to have at least two vegetable servings per sandwich. Nutrient-rich vegetables add flavor and crunch to the sandwich.
Iceberg lettuce, spinach, romaine lettuce, or greens.
Shredded cabbage.
Tomato.
Sun-dried tomatoes.
Cucumber.
Jalapeno peppers.
Banana peppers.
Green peppers.
Plain or grilled onions.
Basil leaves.
Bean sprouts.
Low-Calorie Condiments
The spread takes up the least space on a sandwich but can contain the most fat. Condiments should be used moderately.
When first starting, cutting sandwich calories might seem complicated and unfamiliar. Fill the refrigerator with as many healthy choices as possible, get creative, and see what you come up with, as crafting a delicious meal is fun once you get the hang of it.
Body In Balance, Fitness, and Nutrition
References
An, R et al.” Sandwich consumption concerning daily dietary intake and diet quality among U.S. adults, 2003-2012″ Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008
Sebastian, Rhonda S., et al.” Sandwich Consumption by Adults in the U.S. What We Eat In America, NHANES 2009-2012″ FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), December 2015.
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. [Historical Record]: Ham and Cheese.
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central [Historical Record]. Whole Wheat Bread.
Zhao Z, Feng Q, Yin Z, et al. Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667
Neck injuries are more common than people realize and can lead to mobility issues, affecting the head and shoulders. This is caused by herniated or compressed cervical discs, which can irritate spinal nerve roots. Neck muscles can also be injured, resulting in shoulder pain, stiffness, or headaches. Neck pain is the second most common problem after back pain. Poor posture, phone usage, and computer work can all contribute to neck pain, which can worsen over time if left untreated. Fortunately, therapies are available to gently stretch affected muscles and realign cervical discs, providing relief. Our article discusses how neck pain affects the body, factors related to anterior cervical compression, and how spinal decompression can alleviate neck pain. We work with certified medical providers who use our patients’ valuable information to provide cervical disc treatments for individuals with neck pain affecting their cervical spine and causing mobility issues. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer
How Does Neck Pain Affect The Body?
Are you experiencing muscle stiffness between your neck and shoulders? Do you feel discomfort when working for long periods in a hunched position? Or are you suffering from persistent headaches that won’t go away? These symptoms could be caused by neck pain associated with anterior cervical disc compression, a common issue affecting many people. Neck pain is the second most common pain-related problem after low back pain, and it carries corresponding risk profiles that can lead to its development. Research studies revealed that cervical disc herniation associated with neck pain can affect the upper body extremities, ranging from mild to severe symptoms. The spine has three regions: cervical, thoracic, and lumbar, which protect the spinal cord that branches out the nerve roots, allowing mobility and flexibility for the head, neck, and shoulders. When the cervical discs become herniated, they can aggravate the nerve roots, leading to numerous symptoms that can affect the surrounding muscles in the neck and shoulders. Further research studies have revealed that when the cervical intervertebral discs are compressed, they become a common source of neck pain, usually accompanied by neck stiffness and other overlapping risk profiles that can cause referred pain to the upper body extremities. Therefore, neck pain associated with anterior cervical disc compression can become an issue when multiple environmental factors are involved.
Factors Associated With Anterior Cervical Compression To The Neck
Neck pain caused by anterior cervical compression can be due to numerous factors such as poor posture, degenerative disc disease (DDD), spinal stenosis, constantly looking down at a cell phone, being in a hunched or slouched position at work, and repetitive lifting of heavy objects. When individuals engage in repetitive motions that strain the neck, it can result in cervical compression that affects the nerve roots, causing abnormal neuron signals and shoulder or neck pain, according to research studies. This can also lead to overlapping risk profiles, causing referred pain to the upper extremities and somato-visceral pain. Additionally, anterior cervical compression can affect the cardiovascular system, resulting in unwanted symptoms like headaches and neck stiffness, causing significant discomfort.
Chiropractic Recovery Testimony-Video
Are you experiencing frequent headaches or stiffness between your shoulders and neck? Do you feel pain when stretching your neck from side to side? These symptoms may be related to anterior cervical compression in your cervical spine, which can cause herniation of the spinal disc and affect the nerve roots within muscle and tissue fibers. This can lead to referred pain in the neck and shoulder regions. Fortunately, there are various ways to alleviate pain and stiffness in the neck and treat chronic conditions associated with cervical disc herniation. Non-surgical treatments like chiropractic care can relieve neck and shoulder pain caused by cervical disc herniation. Combining non-surgical treatments with other therapies can prevent neck pain from recurring and improve posture. Chiropractic care can also alleviate referred pain caused by neck pain through manual and mechanical manipulation. Check out the video above for more information on non-surgical treatments for cervical disc herniation.
How Spinal Decompression Can Alleviate Neck Pain
Neck pain can be confusing because it can affect the shoulders and chest, leading to referred visceral-somatic pain. Fortunately, many treatments are available to alleviate neck pain and its associated symptoms. According to “The Ultimate Spinal Decompression” by Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., unwanted pressure on the cervical spinal disc can cause damage and ongoing pain by pressing the nerve root. If this happens, some people choose anterior cervical discectomy, which involves a small incision in the neck to remove the damaged disc and relieve pressure on the nerve root. Others opt for spinal decompression if the disc is herniated and aggravates the nerve root in the cervical spine region.
Studies have shown that spinal decompression can help ease neck and shoulder pain by gently stretching the spine through traction. This allows the herniated disc to be pulled back to its original position, relieving pressure on the affected nerve root and muscles. Spinal decompression is a safe and non-invasive treatment option that can be combined with other non-surgical therapies. It is also cost-effective and can benefit individuals who incorporate it into their health and wellness plans.
Conclusion
Neck pain is commonly caused by cervical disc herniation, leading to discomfort in the upper extremities around the neck. Repetitive motions associated with normal activities, such as poor posture, phone usage, and desk work, can also contribute to neck pain. Fortunately, non-surgical treatments like spinal decompression are available. This gentle technique uses traction to stretch the spine and alleviate pain from disc herniation, making it a cost-efficient option. By combining spinal decompression with other therapies, individuals can prevent the recurrence of neck pain and enjoy a pain-free life.
References
Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.
As one of the most load-bearing joints in the body, the hips nearly affect every movement. If the hip joint is involved in a vehicle crash, the space in the joint/hip capsule can fill with fluid, causing joint effusion or swelling, inflammation, dull-immobilizing pain, and stiffness. Hip pain is a common injury symptom reported after a vehicle crash. This pain can range from mild to severe and may be short-term or last for months. No matter the level of pain being experienced, action must be taken quickly to avoid long-term damage. Individuals need high-quality, patient-focused care from experienced specialists as soon as possible to get on the road to recovery.
Vehicle Crash Hip Injury
The hip joints must be healthy and work as effectively as possible to stay active. Arthritis, hip fractures, bursitis, tendonitis, injuries from falls, and automobile collisions are the most common causes of chronic hip pain. Depending upon the type of injury, individuals may experience pain symptoms in the thigh, groin, inside of the hip joint, or buttocks.
Associated Injuries
The most common injuries that cause pain in the hip after a collision include:
A hip ligament sprain or strain is caused by overstretched or torn ligaments.
These tissues attach bones to other bones and provide stability to the joints.
These injuries may only require rest and ice to heal, depending on the severity.
Chiropractic, decompression, and physical massage therapies may be necessary for realignment and to keep muscles flexible and relaxed.
Bursitis
Bursitis is an inflammation of the bursa, or the fluid-filled sac providing cushioning/material between bones and muscles.
It is one of the main causes of hip pain after an automobile collision and requires immediate medical attention.
Tendonitis
Tendonitis is a type of injury that affects soft tissues like tendons and ligaments, as opposed to bone and muscle.
Tendonitis can result in chronic pain and various discomfort symptoms in and around the hip area if left untreated.
Hip Labral Tear
A hip labral tear is a type of joint damage in which the soft tissue/labrum that covers the hip’s socket gets torn.
The tissue ensures that the thighbone head moves smoothly within the joint.
Damage to the labrum can lead to severe pain symptoms and affect mobility.
Hip Dislocation
A hip dislocation means the femur ball has popped out of the socket, causing the upper leg bone to slide out of place.
Hip dislocations can cause avascular necrosis, which is the death of bone tissue from a blockage in the blood supply.
Hip Fractures
The hip bones can be broken down into three parts:
Ilium
Pubis
Ischium
A hip fracture, or broken hip, occurs whenever a break, crack, or crush happens to any one of these parts of the hip.
Acetabular Fracture
An acetabular fracture is a break or a crack outside the hip socket that holds the hip and thigh bones together.
A fracture to this body part is not as common because of the location.
Significant force and impact are often necessary to cause this type of fracture.
Symptoms
If any of the following symptoms after a vehicle crash are experienced, it could be a hip injury and should be examined by a medical professional. These include:
Soreness or tenderness at the site of injury.
Bruising.
Swelling.
Difficulty moving the hip/s.
Intense pain when walking.
Limping.
Loss of muscle strength.
Abdominal pain.
Knee pain.
Groin pain.
Treatment and Rehabilitation
A doctor or specialist should always evaluate hip problems and pain symptoms. With the help of a physical examination and diagnostics like X-rays, CT Scans, or an MRI, a physician can diagnose and recommend treatment options. Treatment after a vehicle crash depends on the severity of the damage. For example, hip fractures often require immediate surgery, while other injuries may only necessitate medication, rest, and rehabilitation. Possible treatment plans include:
Rest
Pain, muscle relaxants, and anti-inflammatory medication.
Surgery – after surgery, a physical therapist can help stretch and work on muscles around the hip to gain mobility and flexibility for a complete recovery.
Total hip replacement
Our team collaborates with the necessary specialists to provide the complete care needed to experience full recovery and healing for long-term relief. The team will work together to form a comprehensive treatment plan to strengthen the hip muscles for better support and increased range of motion.
Movement as Medicine
References
Cooper, Joseph, et al. “Hip dislocations and concurrent injuries in motor vehicle collisions.” Injury vol. 49,7 (2018): 1297-1301. doi:10.1016/j.injury.2018.04.023
Fadl, Shaimaa A, and Claire K Sandstrom. “Pattern Recognition: A Mechanism-based Approach to Injury Detection after Motor Vehicle Collisions.” Radiographics: a review publication of the Radiological Society of North America, Inc vol. 39,3 (2019): 857-876. doi:10.1148/rg.2019180063
Frank, C J et al. “Acetabular fractures.” The Nebraska medical journal vol. 80,5 (1995): 118-23.
Masiewicz, Spencer, et al. “Posterior Hip Dislocation.” StatPearls, StatPearls Publishing, 22 April 2023.
Monma, H, and T Sugita. “Is the mechanism of traumatic posterior dislocation of the hip a brake pedal injury rather than a dashboard injury?.” Injury vol. 32,3 (2001): 221-2. doi:10.1016/s0020-1383(00)00183-2
Patel, Vijal, et al. “The association between knee airbag deployment and knee-thigh-hip fracture injury risk in motor vehicle collisions: A matched cohort study.” Accident; Analysis and Prevention vol. 50 (2013): 964-7. doi:10.1016/j.aap.2012.07.023
The human body is about 60% to 75% water. Adequate hydration is necessary to flush toxins from the body, is essential for cognition, prevents dehydration, and provides energy. It can reduce headache onset and aid in weight management. With the summer heat kicking in, it is imperative to replenish the body’s systems from lost sources with water, other rehydrating beverages, and fruits and vegetables. It can be difficult for individuals to drink enough water, making it feel like a chore. Drinking lime water by adding a slice of lime or lime juice can add flavor with beneficial properties for everyday health, nutritional properties, and only a trace amount of sugar.
Lime Water
Citrus fruits offer anti-oxidative and anti-inflammatory effects and can help protect the cardiovascular system. Limes can provide a sour boost and a refreshing twist to a cold glass of water.
Lime Nutrition
Limes provide an excellent source of antioxidants that protect the body by preventing or stopping cell damage caused by free radicals or chemicals. Limes contain:
Calcium
Potassium
Magnesium
Vitamins A, B, C, and D
Digestion and Gut Health
Drinking lime water improves digestion.
The acidic nature of limes causes salivation, which is good for breaking down food for better digestion.
Flavonoids in limes stimulate the secretion of digestive juices to regulate different gut physiology in the gastrointestinal tract. They also stimulate the secretion of:
Gut hormones
Digestive juices
Gut microbiota
These play an important role in immune function to fight the growth of certain harmful bacteria that can lead to infection.
The acidity of limes can clear the excretory system and stimulate bowel activity for individuals experiencing constipation.
For individuals with frequent heartburn or acid reflux, drinking a glass of warm water with two teaspoons of lime juice 30 minutes before meals can help prevent reflux symptoms.
Fight Infections
The body’s risk of infection is higher during cold and flu season.
Vitamin C and antioxidants can strengthen the immune system to help the body fight off infections like the cold and flu virus.
Individuals who take vitamin C regularly may see milder symptoms and shorten the duration of a cold.
Improve Cardiovascular Health
Limes are a good source of magnesium and potassium for heart health.
Potassium can naturally lower blood pressure and improve blood circulation, which reduces the risk of a heart attack and stroke.
Research is ongoing on lime compounds called limonins that could help reduce cholesterol levels.
Lower Blood Sugar
Limes can be helpful for individuals with diabetes.
Limes have a low glycemic index.
They help regulate how the body absorbs sugar into the blood.
As a result, individuals may experience fewer spikes.
Reduce Inflammation
Arthritis, gout, and other joint problems are caused by inflammation.
Vitamin C can reduce inflammation to help relieve symptoms of arthritis and similar conditions that cause joint pain and stiffness.
To start the day and increase metabolism, drink a glass of lime water in the morning or have the juice of a lime wedge before meals.
Nutrition Fundamentals
References
Bucher A, White N. Vitamin C in the prevention and treatment of the common cold. Am J Lifestyle Med. 2016;10(3):181-183. doi:10.1177/1559827616629092
Fan, Shunming et al. “Limonin: A Review of Its Pharmacology, Toxicity, and Pharmacokinetics.” Molecules (Basel, Switzerland) vol. 24,20 3679. 12 Oct. 2019, doi:10.3390/molecules24203679
Iorgulescu, Gabriela. “Saliva between normal and pathological. Important factors in determining systemic and oral health.” Journal of Medicine and Life vol. 2,3 (2009): 303-7.
Oteiza PI, Fraga CG, Mills DA, Taft DH. Flavonoids and the gastrointestinal tract: Local and systemic effects. Mol Aspects Med. 2018;61:41-49. doi:10.1016/j.mam.2018.01.001
Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41
Pattison, D J et al. “Vitamin C and the risk of developing inflammatory polyarthritis: a prospective nested case-control study.” Annals of the rheumatic diseases vol. 63,7 (2004): 843-7. doi:10.1136/ard.2003.016097
Peyrot des Gachons, Catherine, and Paul A S Breslin. “Salivary Amylase: Digestion and Metabolic Syndrome.” Current diabetes reports vol. 16,10 (2016): 102. doi:10.1007/s11892-016-0794-7
Lower back pain is a common problem that affects many people worldwide. It can hinder individuals from engaging in physical activities or working on important projects. Failure to treat it promptly can result in disability. Chronic musculoskeletal conditions can also be associated with low back pain, causing the body and spine to misalign and surrounding muscles to overexert themselves, thereby affecting lower body extremities. This article explores the effects of low back pain on the body and the various treatment options available to relieve it. We work with certified medical providers who use our patients’ valuable information to provide low back pain treatments for individuals with musculoskeletal pain related to their lumbar spine. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer
Low Back Pain Causing More Issues In The Body
Are you experiencing discomfort in your lower back? Do you feel stiffness or pain when stretching? Have you felt a radiating pain down your legs? Many people worldwide have dealt with low back pain, a common issue. Research studies reveal that low back pain represents a complex social and economic problem, as it can lead to various issues that overlap and can stem from many potential sources affecting the abdominal cavity in the body. These include nerve roots, muscles, fascial structures, bones and joints, intervertebral discs, and organs. Research studies also indicate that various factors can contribute to the development of low back pain and impact an individual’s routine function.
Since low back pain is complex, it is often associated with other musculoskeletal disorders affecting the lower extremities. Some factors contributing to low back pain include prolonged sitting, lifting and carrying heavy objects, poor posture, working with power tools, and vibrating workstations. Many individuals try to continue their routine despite experiencing low back pain, hoping it will go away independently. However, repetitive motions can cause the pain to recur, leading to spinal subluxation. Fortunately, there are ways to manage low back pain while reducing its associated symptoms.
The Hidden Link Of Chiropractic Care & Metabolism-Video
Low back pain is a common issue affecting millions of people worldwide. Multiple factors can contribute to its development, and the severity of the problem can vary. Treatment is often sought to reduce symptoms and promote healing. Research studies revealed that holistic and flexible approaches, such as chiropractic care, can effectively alleviate low back pain and its effects on the abdominals and lower extremities. Combining chiropractic care with other therapies can help individuals recover quickly and effectively. Check out the video above for more information on how chiropractic care and the body’s metabolism can help address low back pain and its overlapping risk profiles.
Various Treatments For Low Back Pain
Low back pain is a frequent problem that can make even the simplest tasks challenging and uncomfortable. Research studies revealed that low back pain is often undertreated due to its complex nature and potential for overlapping risk factors that can cause additional symptoms. Fortunately, various treatments are available to relieve the associated symptoms and realign the body. Down below are some of the remedies to alleviate low back pain.
Medications
While medications can temporarily relieve back pain, they may only work for acute low back pain. For those with chronic low back pain, taking medications can result in unwanted side effects that may worsen pre-existing conditions. According to Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., authors of “Ultimate Spinal Decompression,” over-the-counter NSAIDs and acetaminophen can be helpful for low back pain, but taking more than the recommended dosage can have negative effects on the body.
Spinal Decompression
Chronic low back pain can significantly impact people’s lives, so many opt for non-invasive treatments. These treatments are not only safer than invasive options, but they are also cost-effective and gentle. One such treatment is spinal decompression, which has been shown to improve lower back pain, according to research studies. This technique uses gentle traction to alleviate low back pain caused by compression on the spinal discs and nerve roots. Spinal decompression is a safe and non-invasive solution that can help improve mobility in the lower back. By alleviating affected nerve roots instead of aggravating them, patients can experience relief from chronic low back pain.
Conclusion
Experiencing low back pain can greatly affect your health and wellness, causing you to miss out on important activities and work. Unfortunately, this is a common issue that affects many individuals. When left untreated, low back pain can lead to more chronic problems and misaligned body posture. However, spinal decompression is a gentle traction technique that can help relieve low back pain by releasing aggravating nerve roots and stretching affected muscles. This treatment can be very effective and enable many individuals to return to normal activities without pain.
Sports activities will result in aches, pains, and injuries that need to be examined by a doctor or specialist for proper diagnosis and treatment. Finding the right sports injury specialist can be one of the most difficult parts of dealing with an injury. The following may help when deciding if a sports chiropractic specialist can help.
Sports Injury Specialist
Sports medicine is the study and practice of medical principles related to the science of sports:
Injury prevention
Injury diagnosis and treatment
Nutrition
Psychology
Sports medicine focuses on the medical and therapeutic aspects of sports physical activity. These individuals can be physicians, surgeons, chiropractors, physical therapists, or providers who regularly work with athletes. Athletes often prefer providers with athletic treatment experience.
Doctor To See First for a Sports Injury
Individuals that belong to an HMO or PPO may find that their primary care physician is the first doctor to see for injury.
A family doctor may not be a sports medicine specialist but may have the expertise to deal with the injury.
Minor musculoskeletal injuries like acute sprains and strains respond well to immediate standard treatments like rest, ice, compression, and elevation.
Individuals with complicated overuse or training injuries, chronic conditions such as tendonitis, or who require surgery will be referred to a specialist.
Family Doctor Treatment
Nearly all family practice physicians can diagnose and treat various sports-related injuries.
Other non-traditional methods to treat conditions and illnesses.
Some may have specific experience in treating sports-related injuries.
Finding the Right Specialist
It is important to find a doctor who can design a treatment plan to heal and rehabilitate the injury properly and get the athlete back to their sport quickly and safely. Medicine is science and art, and injury treatment should be personalized to specific goals of healing and performance. When selecting a healthcare provider to treat injuries or provide advice, personal recommendations from trusted sources are recommended to screen providers. As well as asking other athletes, local teams, gyms, athletic clubs, and healthcare organizations can direct individuals in the right direction. If you can’t find a confident recommendation, look for a certified sports medicine physician online or call the clinic. When calling the office, questions to think about include:
What is your treatment specialty?
What experience do you have treating athletes?
What special training do you have in sports injury care?
What degrees and certifications do you have?
How I Tore My ACL
References
Bowyer, B L et al. “Sports medicine. 2. Upper extremity injuries.” Archives of physical medicine and Rehabilitation vol. 74,5-S (1993): S433-7.
Chang, Thomas J. “Sports Medicine.” Clinics in podiatric medicine and surgery vol. 40,1 (2023): xiii-xiv. doi:10.1016/j.cpm.2022.10.001
Ellen, M I, and J Smith. “Musculoskeletal rehabilitation and sports medicine. 2. Shoulder and upper extremity injuries.” Archives of physical medicine and Rehabilitation vol. 80,5 Suppl 1 (1999): S50-8. doi:10.1016/s0003-9993(99)90103-x
Haskell, William L et al. “Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association.” Medicine and science in sports and exercise vol. 39,8 (2007): 1423-34. doi:10.1249/mss.0b013e3180616b27
Sherman, A L, and J L Young. “Musculoskeletal rehabilitation and sports medicine. 1. Head and spine injuries.” Archives of physical medicine and Rehabilitation vol. 80,5 Suppl 1 (1999): S40-9. doi:10.1016/s0003-9993(99)90102-8
Zwolski, Christin, et al. “Resistance Training in Youth: Laying the Foundation for Injury Prevention and Physical Literacy.” Sports Health vol. 9,5 (2017): 436-443. doi:10.1177/1941738117704153
Protein deficiency, or hypoproteinemia, is when the body has lower-than-normal protein levels. Protein is an essential nutrient in bones, muscles, skin, hair, and nails, and maintains bone and muscle strength. The body does not store protein, so it is needed daily. It helps make hemoglobin, which carries oxygen throughout the body, and chemical enzymes, which cause reactions that maintain organ function. A lack of enough protein can cause problems like muscle loss, fatigue, a weakened immune system, and chronic pain. Injury Medical Chiropractic and Functional Medicine Clinic can provide nutritional guidance and develop a personalized nutrition plan to restore musculoskeletal health and function.
Protein Deficiency
When digested, protein breaks down into amino acids that help the body’s tissues function and grow. Individuals can become deficient if their bodies can’t effectively digest and absorb the proteins within the foods they eat.
Symptoms
When the body doesn’t meet the required protein amounts or can’t absorb protein efficiently, it can lead to symptoms, including:
Chronic fatigue.
Increased infections and illnesses.
Reduced muscle mass.
Loss of muscle mass.
Slower injury healing times.
Sarcopenia in older individuals.
Swelling in the legs, face, and other areas from fluid buildup.
Dry, brittle hair that falls out.
Cracked, pitted nails.
High blood pressure during the second trimester of pregnancy/preeclampsia.
Causes
Protein deficiency can have various causes, depending on the individual case. Certain medical conditions include:
Malnutrition or undereating – an individual does not eat enough calories or avoids certain food groups.
Adequate protein intake is essential to maintain healthy amino acid levels to support cell structure and function. The requirement differs for everybody based on age, sex, and physical activity levels. Protein is available in a wide variety of animal and plant foods. Recommended nutritious protein sources for optimal health and fitness include foods such as:
Beans and legumes
Oats
Eggs
Cheese
Lean beef, chicken, turkey, and pork
Seafood
Seeds
Nuts
Various kinds of nut butter
Greek yogurt
Quinoa
Tofu
Protein is essential for all cells and body tissue and can impair body function in short supply. Although diet-related protein deficiency is rare in the United States, certain medical conditions can increase the risk. Adding protein to a diet is simple and can be achieved by incorporating various foods from either plant or animal sources.
Clinical Implementation of Functional Nutrition
References
Bauer, Juergen M, and Rebecca Diekmann. “Protein and Older Persons.” Clinics in geriatric medicine vol. 31,3 (2015): 327-38. doi:10.1016/j.cger.2015.04.002
Brock, J F. “Protein deficiency in adults.” Progress in food & nutrition science vol. 1,6 (1975): 359-70.
Deutz, Nicolaas E P, et al. “Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group.” Clinical nutrition (Edinburgh, Scotland) vol. 33,6 (2014): 929-36. doi:10.1016/j.clnu.2014.04.007
Paddon-Jones, Douglas, and Blake B Rasmussen. “Dietary protein recommendations and the prevention of sarcopenia.” Current Opinion in clinical nutrition and metabolic care vol. 12,1 (2009): 86-90. doi:10.1097/MCO.0b013e32831cef8b
Pappova, E et al. “Acute hypoproteinemic fluid overload: its determinants, distribution, and treatment with concentrated albumin and diuretics.” Vox sanguinis vol. 33,5 (1977): 307-17. doi:10.1111/j.1423-0410.1977.tb04481.x
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