Compartment syndrome is a condition that causes pressure within a group of muscles to build up to dangerous levels. This pressure build-up begins to decrease blood flow, not allowing proper circulation, nutrients, and oxygen from getting to the nerves and muscle cells. The syndrome can be acute or chronic, and surgery can be required. Acute compartment syndrome is considered a medical emergency, usually caused by a severe injury and requires immediate treatment; otherwise, it can lead to permanent muscle damage. Chronic compartment syndrome or exertional compartment syndrome is usually not a medical emergency and is often caused by physical exertion.
The fascia does not stretch or expand because its job is to keep the tissues in place. If compartmental pressure builds up, swelling and bleeding may occur. When the tissues don’t have enough blood to provide the proper amount of oxygen and nutrients, the tissues begin to die, leading to permanent damage. Because the fascia does not stretch if there is swelling or bleeding within a compartment, this increases pressure on the:
Capillaries
Nerves
Muscles in that compartment.
Blood circulation does not reach the compartment to supply oxygen and nutrients.
Nerve and muscle cells get damaged.
Compartment syndrome most often takes place in the lower leg’s anterior/front calf compartment.
However, it can also develop in other areas like the:
Legs
Arms
Hands
Feet
Buttocks
Acute
The typical symptom is pain, specifically when the muscle in the compartment is stretched.
The pain is more intense than the injury itself.
Flexing, contracting, or stretching the muscles increases the pain.
Tingling or burning sensations may present.
Muscle tightness or fullness sensation like bloating.
Numbness or paralysis are late symptoms that usually indicate severe to permanent tissue injury.
The acute syndrome develops after a severe injury, like an automobile accident or from a broken bone. Injuries and conditions that can cause acute compartment syndrome include:
Fractures
Muscle contusion/bruise that goes beyond just a bump. Two examples include a motorcycle falling on the rider’s leg or a football player getting hit in the leg intensely.
Constricting bandages – Casts and bandages that are too tight can cause the blockage of blood. If symptoms develop, remove or loosen any constricting bandages. If it is from a cast, contact the doctor immediately.
Anabolic steroids – Taking steroids is a possible factor in compartment syndrome.
Blood circulation restoration after a blockage.
When sleeping, a blood vessel can get blocked. Lying for a long time in a position that causes a limb to go to sleep, then shifting, moving, or getting up can contribute to the condition. This type of development can happen in individuals with neurological damage or who do not realize what is occurring. This can happen after intense intoxication with alcohol and/or drugs.
Surgical repair of a damaged blood vessel that was blocked can result in compartment swelling.
Permanent disability and tissue death can result unless the pressure is relieved.
Chronic Physical Exertion
The pain and swelling from the chronic condition are caused by vigorous physical activity/exercise. It most often occurs in the leg. Individuals that participate in activities with repetitive motions have an increased risk. Physical activities/sports include:
Running
Biking
Swimming
This is usually not dangerous and is often relieved by discontinuing the specific exercise/s or physical activity for a while. Symptoms include:
Pain during exercise.
Cramping during exercise.
Numbness
Moving the foot is difficult.
Muscle bulge can be seen.
Chiropractic Treatment
Leg pain should not be ignored for long as the problems could escalate into severe/dangerous territory. Chiropractic treatment is highly effective in the detection and treatment of leg pain. Chiropractors are experts in the neuromusculoskeletal system. Their expertise in promoting physical function applies to the whole body’s systems, including the:
Muscles
Bones
Ligaments
Nerves
Tendons
They are trained to diagnose and treat developing and chronic musculoskeletal problems and know when to seek specialized medical care when necessary.
Body Composition
Can’t Individuals Just Exercise More and Eat Whatever They Want?
No individuals cannot just exercise/move more and eat whatever they want if they are serious about losing excess weight. A healthy diet and exercise are essential parts of the formula for effective weight loss. One study shows that being aware of diet in quality and quantity overtakes just exercising when achieving and maintaining healthy body composition changes as a vital part of maintaining a healthy lifestyle. Evaluating the effects of diet, exercise, or a combination of both revealed that long-term success was most significant in the mix of diet and exercise. Individuals can exercise vigorously, but losing weight can be very difficult if they have unhealthy eating habits or cannot stick to a healthy diet. The individual can develop other health problems from an unhealthy diet.
References
Braver, Richard T. “Chronic Exertional Compartment Syndrome.” Clinics in podiatric medicine and surgery vol. 33,2 (2016): 219-33. doi:10.1016/j.cpm.2015.12.002
Joubert, Sonia V, and Manuel A Duarte. “Chronic Exertional Compartment Syndrome in a Healthy Young Man.” Journal of chiropractic medicine vol. 15,2 (2016): 139-44. doi:10.1016/j.jcm.2016.04.007
Schmidt, Andrew H. “Acute compartment syndrome.” Injury vol. 48 Suppl 1 (2017): S22-S25. doi:10.1016/j.injury.2017.04.024
Vajapey, Sravya, and Timothy L Miller. “Evaluation, diagnosis, and treatment of chronic exertional compartment syndrome: a review of current literature.” The Physician and sportsmedicine vol. 45,4 (2017): 391-398. doi:10.1080/00913847.2017.1384289
Common Types of vehicle/automobile crashes and accidents. Most accidents and crashes are caused by driving errors, recklessness, distraction, or disregard of traffic laws. Some accidents are caused by safety system failure or defective parts on the vehicle. Individuals can suffer severe and/or permanent injuries, even death.
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Types of Accident/Crashes
Single Vehicle Accident
This type of road, highway traffic accident where only one vehicle is involved. Most of these types of crashes are:
Run-off-road collisions
Collisions with fallen debris
Rollovers
Collisions with animals
Side Impact/T-bone Collision
These accidents, also known as broadside or T-bone collisions, impact the side of one or more vehicles. According to the Insurance Institute for Highway Safety, these crashes and accidents often happen at:
Busy intersections
Parking lots
When a vehicle runs a red light, and a driver that has the green light gets slammed.
These types of collisions account for a quarter of passenger vehicle occupant deaths.
Injuries from a side-impact collision can be severe but vary depending on where the vehicle was struck.
Rear-End Collisions
Rear-end collisions account for around a fourth of all collisions. These accidents and crashes happen because of:
Driver inattention
Distraction – Driver distraction has become a common factor in many rear-end crashes.
Tailgating – When a driver tailgates, they reduce the reaction time to come to a safe stop.
Panic stops
Reduced wheel traction because of damaged roads/highways or dangerous road conditions caused by weather.
Head-on Collision
Head-on collisions are often fatal road and highway accidents and crashes. This can be caused by drivers not seeing or paying attention to:
Wrong-way signs
New construction
Construction detour directions
Street conditions
Staying in the proper lane
Impaired driving and going the wrong way have become common factors in head-on collisions.
Vehicle Rollover
These types of accidents and crashes can be complex and violent. Rollovers happen from:
Drivers speeding, making sharp turns, cutting across lanes to exit
Road conditions
Construction
Vehicle dysfunctions like an accelerator that gets stuck, loss of brakes,
Weather and environmental factors
Impaired driving
According to the National Highway Traffic Safety Administration or NHTSA, research shows that around 85% of rollover-related fatalities result from a single-vehicle accident or crash.
When involved in a car crash or accident, the force of the collision can shift the spine and body’s joints out of alignment causing all types of injuries. Adjustments and realignment can help alleviate the pain and help heal the injury/s. Chiropractic treatment following a crash or accident is an important step that can benefit the body’s health.
Body Composition
Benefits of Dairy Intake
Packed Nutrient Profile
Dairy foods have an impressive nutrition label, and dairy is considered a healthy source of many essential nutrients.
A cup of cow’s milk provides close to 8 grams of protein. This exceeds the protein content of most non-dairy milk alternatives.
A glass of milk has seven of the eight nutrients considered essential for bone maintenance. This includes:
Protein
Calcium
Phosphorus
Magnesium
Zinc
Vitamin K
Studies have found that milk and dairy intake increases bone formation and bone mineral content during childhood and adolescence.
This means that the bones are stronger and are at less risk of fractures.
References
Christ, Daniel. “Simulating the relative influence of tire, vehicle and driver factors on forward collision accident rates.” Journal of safety research vol. 73 (2020): 253-262. doi:10.1016/j.jsr.2020.03.009
Texas DOT: 2017 Crash Statistics
Texas DOT: Total and DUI Fatal and Injury Crashes Comparison
Thorning, Tanja Kongerslev et al. “Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence.” Food & nutrition research vol. 60 32527. 22 Nov. 2016, doi:10.3402/fnr.v60.32527
Optimal joint health is vital to keeping the body moving. They allow us to function throughout the day and perform various tasks. When healthy joints become injured or damaged, the body loses mobility. Joint issues/pain primarily present in the shoulders, wrists, hands, knees, ankles, and spine. Healthy joints are necessary for the full range of motion and comfortable movement. To keep joints healthy and fully functioning, chiropractic treatment is recommended to alleviate joint pain and improve joint health.
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Joint Health
Joints are designed to provide a full range of motion for the body parts they affect.
Joints are made to be able to endure weight and forces applied to them.
Every joint consists of two surfaces that make contact.
The bones that make up the joint allow for movement, but the actual muscles pull the bones that generate movement.
The muscles are attached to bones by tendons.
Tendons are strong enough to facilitate movement and flexible to prevent damage to the muscle tissues.
Ligaments connect the bones and help to prevent uncontrolled movement.
The muscles, tendons, and ligaments are attached around each joint at specific positions and shaped to exact dimensions.
Synovial fluid lines the joints and lubricates the surfaces to reduce friction.
Injury and Conditions
Most injuries to joints occur from added and abnormal stresses placed on a joint.
A joint can become injured from a basic trauma accident. An ankle sprain, for example.
The ankle joint is protected by ligaments on the inside and outside.
When the ankle moves too far inward, the ligaments on the outside can tear.
The ankle swells, leading to pain.
In some instances, small pieces of bone and cartilage can also tear away.
Other injuries
Overuse/Repetitive stress injuries, also known as cumulative trauma disorders, can cause joint pain symptoms.
These injuries happen when stress is repeatedly placed on the joints.
The stress can come from:
Poor posture
Awkward/unusual positioning while working.
Little to no workstation ergonomics.
Arthritis
The most common cause of joint pain is arthritis.
Rheumatoid arthritis causes inflammation of the joints causing swollen and stiff joints, limiting mobility.
Osteoarthritis can also cause joint pain. This is when the joint cartilage breaks down from regular wear and tear.
The aging body becomes stiff, swollen and decreases the range of motion.
Other conditions
Pregnancy can place an incredible amount of pressure on the spine, knees, and hips as the body tries to balance itself with the added weight, causing joint pain.
Obesity can also lead to joint pain from the added weight and pressure.
Health conditions that cause inflammation can lead to joint pain, including Lyme disease and Lupus.
The jawbone is also a joint; Temporomandibular Joint Dysfunction causes jaw pain, difficulty chewing and clicking, or locking.
Chiropractic can restore joint health.
Chiropractic can keep the joints in optimal health and functioning to the fullest. The objective is to activate the body’s natural ability to heal itself by improving the function of the central nervous system. Our team is dedicated to utilizing science-based chiropractic approaches to reduce pain and reverse painful conditions. It is also a natural method for relieving arthritis pain, slowing down the degenerative process, and helping to relubricate the joints. Contact us today to learn more about chiropractic and joint health.
Body Composition
Mediterranean Diet Can Be a Great Starting Point
There’s no perfect diet. Although human bodies are basically the same, individuals respond differently to certain diets. Diets can only go so far. The individual still has to put in the work of following the diet, exercising, developing new healthy habits, and maintaining them. The Mediterranean diet was reviewed by a panel of nationally recognized experts in:
Nutrition
Food psychology
Diabetes
Heart disease
They reviewed the diet profile to analyze certain categories. They included:
Ease of taking on the diet.
Weight loss effectiveness. This includes short-term and long-term.
The diet’s potential for preventing and managing diabetes.
The diet’s potential for preventing and managing cardiovascular disease.
The findings found the Mediterranean diet to be one of the best because of the many health benefits that come from the dietary changes.
References
Clark, Kristine L. “Nutritional considerations in joint health.” Clinics in sports medicine vol. 26,1 (2007): 101-18. doi:10.1016/j.csm.2006.11.006
Hui, Alexander Y, et al. “A systems biology approach to synovial joint lubrication in health, injury, and disease.” Wiley interdisciplinary reviews. Systems biology and medicine vol. 4,1 (2012): 15-37. doi:10.1002/wsbm.157
Fibromyalgia is a condition that causes pain throughout the whole body. It causes sleep problems, fatigue, and mental/emotional distress. It affects around four million adults in the United States. Individuals with Fibromyalgia tend to be more sensitive to pain. This is referred to as abnormal/altered pain perception processing. Research currently leans towards a hyperactive nervous system as one of the most plausible causes.
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Symptoms and Related Conditions
Individuals with fibromyalgia/fibromyalgia syndrome/FMS may have:
Fatigue
Sleep issues
Headaches
Concentration, Memory issues, or Fibro Fog
Stiffness
Tender points
Pain
Numbness and tingling in hands, arms, legs, and feet
Central sensitization means that the central nervous system, made up of the brain and spinal cord, processes pain differently and more sensitively. For example, individuals with Fibromyalgia could interpret physiological stimuli, like heat, coldness, pressure, as pain sensations. Mechanisms that cause altered pain processing include:
Pain signal dysfunction
Modified opioid receptors
Substance P increase
Increased activity in the brain where pain signals are interpreted.
Pain Signal Dysfunction
When a painful stimulus is felt, the brain signals the release of endorphins, the body’s natural painkillers that block the transmission of pain signals. Individuals with Fibromyalgia could have a pain-blocking system that is altered and/or not functioning correctly. There is also the inability to block repetitive stimuli. This means that the individual keeps feeling and experiencing the stimuli even as they try to block them out, suggesting a failure in the brain to filter out irrelevant sensory information.
Modified Opioid Receptors
Research has found that individuals with fibromyalgia have a reduced number of opioid receptors in the brain. Opioid receptors are where endorphins bind so the body can use them when necessary. With fewer available receptors, the brain is less sensitive to endorphins, as well as opioid pain medication like:
Hydrocodone
Acetaminophen
Oxycodone
Acetaminophen
Substance P Increase
Individuals with fibromyalgia have been found to have elevated levels of substance P in their cerebrospinal fluid. This chemical is released when a painful stimulus is detected by the nerve cells. Substance P is involved with the body’s pain threshold, or the point when a sensation turns into pain. High levels of substance P could explain why the pain threshold is low in individuals with fibromyalgia.
Increased Activity in the Brain
Brain imaging tests, like magnetic resonance imaging or MRI, have shown that fibromyalgia is associated with greater than regular activity in areas of the brain that interpret pain signals. This can suggest that pain signals are overwhelming those areas or that the pain signals are being processed dysfunctionally.
Triggers
Certain factors can trigger a flare-up. These include:
Diet
Hormones
Physical stress
Too much exercise
Not enough exercise
Psychological stress
Stressful events
Sleep Patterns changed
Treatment changes
Temperature changes
Weather changes
Surgery
Chiropractic
Chiropractic focuses on whole-body wellness. 90% of the central nervous system goes through the spinal cord. A misaligned vertebral bone can create interference and irritation on the nerves. Fibromyalgia is a condition related to the hyperactivity of the nerves; therefore, any vertebral subluxations will complicate and aggravate fibromyalgia symptoms. By realigning the misaligned vertebrae releases the stress off of the spinal cord and spinal nerve root. That is why individuals with fibromyalgia are recommended to add a chiropractor to their healthcare team.
Clauw, Daniel J et al. “The science of fibromyalgia.” Mayo Clinic proceedings vol. 86,9 (2011): 907-11. doi:10.4065/mcp.2011.0206
Cohen H. Controversies and challenges in fibromyalgia: a review and a proposal. Ther Adv Musculoskelet Dis. 2017 May;9(5):115-27.
Garland, Eric L. “Pain processing in the human nervous system: a selective review of nociceptive and biobehavioral pathways.” Primary care vol. 39,3 (2012): 561-71. doi:10.1016/j.pop.2012.06.013
Goldenberg DL. (2017). Pathogenesis of fibromyalgia. Schur PH, (Ed). UpToDate. Waltham, MA: UpToDate Inc.
Kamping S, Bomba IC, Kanske P, Diesch E, Flor H. Deficient modulation of pain by a positive emotional context in fibromyalgia patients. Pain. 2013 Sep;154(9):1846-55.
Most individuals don’t think about how they walk or whether they are walking with the correct posture. Knowing how to walk with the proper technique and posture can help:
Ensure the bones and joints maintain proper alignment.
Decrease abnormal wear and tear on the joints, muscles, and ligaments from awkward positions.
Prevent neck, back, hip, and leg pain.
Reduce muscle aches and fatigue.
Reduce injury risk.
Improve balance, stability, and mobility.
Walking with the correct technique and posture is not complicated but requires individuals to stay aware of standing and moving.
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Correct Posture
Walking is a physical activity that involves the whole body. It helps to focus on each part of the body to understand how to walk correctly fully.
Head-Up
Focus on standing straight with the chin parallel to the ground and ears aligned above the shoulders.
Imagine the head being pulled gently upwards by an invisible string attached to the sky/ceiling.
This can help prevent dropping the head into the chest while walking.
Maintain eyes forward and gaze.
Focus on an area about 10 to 20 feet ahead when walking.
Straighten and Extend the Spine
Focus on extending the spine while walking.
Avoid slouching, hunching, or leaning forward. This stresses the back muscles.
Relaxed Shoulders Down and Back
The shoulders have a role with posture and technique. Shoulders that are tense or hunched forward can strain the muscles and joints in the shoulders, upper back, and neck. When walking, perform the following:
Raise the shoulders as high as they will go in a shrugging motion, then let them fall and relax.
Shoulder shrugs will help relieve tightness or tension.
This places the shoulders in a natural position that allows for easy arm movement.
Keep the shoulders loose and relaxed.
Shoulder shrugs while walking can help ensure that the shoulders are relaxed and in the correct position.
Swing the Arms
Walking correctly can be helped by gently swinging the arms back and forth at the sides.
Make sure to swing the arms from the shoulders, not from the elbows.
Do not swing the arms across the body.
Do not swing the arms up too high.
Keep them around the midsection, not around the chest.
Engage the Body’s Core
The core muscles have an essential role and help the body move with ease.
To prevent injury or overuse wear and tear on the muscles and joints, it is recommended to avoid the following:
Looking down too frequently
Looking down at the ground or phone too much places unnecessary strain on the neck.
Do not take long strides
The power comes from pushing off of the rear leg.
Overstriding places stress on the lower leg joints.
Rolling or swinging the hips
The hips should stay as level as possible.
Slouching
This will help avoid back and shoulder strain.
Wearing the wrong shoes
Wear the right shoes when walking for more than a few minutes.
Shoes should fit comfortably.
Provide arch and heel support.
Well-cushioned to absorb the shock of the feet hitting the ground.
Benefits of Correct Posture
The physical and mental benefits of proper posture and optimal walking technique include:
Alleviation of muscle and joint pain
Walking properly will avoid placing unnecessary stress and strain on the muscles, ligaments, and joints.
Increased energy
Walking with incorrect/awkward posture can wear out the muscles faster, whereas walking with proper form helps conserve energy.
Improved breathing
Walking with the shoulders back allows the lungs to fill and expand fully. This makes breathing more manageable and efficient.
Improved circulation
When the body is properly aligned and moving correctly, it’s easier for the blood to circulate throughout the body.
Digestion improvement
When the internal organs are not compressed from awkward postures, the body digests food more efficiently and increases blood flow to the digestive tract.
Enhanced core strength
The abdominal muscles gain strength and power from walking correctly.
Reduced headaches
Keeping the head straight, not bending forward, can help reduce neck strain, leading to reduced headaches.
Improved balance
Correct posture improves balance and less prone to falling.
Correct gait and posture are not complicated but do take some practice to develop healthy habits. For any issues with gait or back problems, talk to a doctor, physical therapist, or chiropractor about technique improvement.
Body Composition
Ten-Thousand Steps Speed and Distance
Before deciding to put in the walking distance and time, speed also needs to be considered. Calories burned from walking depend on the intensity, or speed, of the walk. The average walking speed is about 3 miles per hour and the number of calories burned depends on walking speed.
A leisure 30-minute walk at two mph yields a burn of 102 calories
Moderate intensity of 3.5 mph in the same 30-minute walk increases to burn 157 calories.
The faster the pace, the greater the heart rate.
The more calories are burned covering the same distance.
However, reaching 10,000 steps can almost entirely be irrelevant if not careful with a stable caloric intake.
References
Buldt, Andrew K et al. “The relationship between foot posture and lower limb kinematics during walking: A systematic review.” Gait & posture vol. 38,3 (2013): 363-72. doi:10.1016/j.gaitpost.2013.01.010
Common posture mistakes and fixes. (2019). nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/
The cost of being on your toes. (2010). Archive.unews.utah.edu/news_releases/the-cost-of-being-on-your-toes/
Hackford, Jessie et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004
Perfecting your walking technique. (n.d.). health.harvard.edu/exercise-and-fitness/perfecting-your-walking-technique
Chocolate is comfort food. When stressed out, frustrated it makes you feel better, and when things are great, it can make them even better. However, there is a difference between the chocolate bar candies on the store shelves and healthy chocolate. Unhealthy chocolate is full of sugar and fat that can cause health problems like acne, obesity, high blood pressure, and diabetes. Healthy dark chocolate can be eaten regularly in moderation to gain a variety of health benefits what to know as far as what type of chocolate should be eaten and how much.
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Healthy Dark Chocolate
All the chocolate snacks, bars, minis, etc., contain added sugar, honey, and butter. These are not healthy for the body. Healthy dark chocolate contains at least 70% cocoa.
Dark Chocolate Nutrition
A 3.5 ounce – 100 grams dark chocolate bar contains:
11 grams of fiber
98% of recommended daily intake of manganese
89% of recommended daily intake of copper
67% of recommended daily intake of iron
58% of recommended daily intake of magnesium
Zinc
Selenium
Potassium
However, one bar contains 600 calories, which is why it needs to be consumed in moderation.
Cardiovascular System Benefits
Studies have shown that dark chocolate can restore elasticity and flexibility to the blood vessels and arteries. It was found to help prevent white blood cells from sticking to the blood vessel walls, a common cause of clogged arteries.
Lowers Cholesterol & Reduces Risk of Heart Disease
Dark chocolate has compounds that prevent the oxidation of LDL or low-density lipoprotein cholesterol. Less cholesterol means a lower risk of heart disease. Researchers found that dark chocolate reduced the risk of heart disease by 50% throughout a 15-year study.
Healthy for Expecting Mothers and Baby
Women that are pregnant and craving sweets can have dark chocolate. Eating dark chocolate can help improve blood flow to the arteries in the uterus. The improved blood flow helps the placenta develop and function normally, leading to a healthy pregnancy and delivery. It is recommended that pregnant women should only consume healthy dark chocolate during the first two trimesters and not in the third trimester. Speak to an obstetrician before making any diet changes.
Can Help Prevent Diabetes
When consumed in moderation, healthy dark chocolate can delay and even prevent the development of diabetes. This is achieved by improving insulin sensitivity. A study found that dark chocolate helped delay diabetes and also helped to lower blood pressure.
Beneficial for the Brain
Dark chocolate has been found to improve blood flow to the brain. This increases overall function. Subjects in a study found that after five days of consuming a small amount of dark chocolate daily, they had significantly increased the amount of blood in the brain. It was also found to help improve cognitive function in elder individuals. Another study found that 90 elderly patients had enhanced verbal skills and improved overall health.
Moderation Health
To be healthy, it needs to be consumed in moderation. This means about 1 ounce a day. A regular-sized healthy chocolate bar contains approximately 3.5 ounces. Therefore the bar should be split into thirds with one piece a day. Read the label carefully and ensure that that dark chocolate has a 70% or higher cocoa content. There can be several types of cocoa are on the label, including:
Cocoa nibs
Cocoa butter
Cocoa powder
All are perfectly healthy additions to a healthy dark chocolate bar.
It is recommended to avoid dark chocolate known as Dutched,or that has been processed with alkali. Treating dark chocolate with alkali reduces the bitter taste but also reduces the healthy antioxidants. Dark chocolate does have some sugar but is far less than the average milk chocolate bar. It is recommended to look for dark chocolate with sugar listed as the last or next to final ingredient on the list. Often the higher the percentage of cocoa, the less sugar.
Body Composition
Overeating
ASAPscience simplified the science of hunger and cravings in the above two-minute video. It explains the body’s hunger-regulation system and the why of second helpings how the appetite works. Appetite is different from hunger. Hunger is the need to eat, while appetite is the desire to snack mindlessly even after a meal. Hunger and appetite are influenced by a network of pathways involving the neuroendocrine system. Appetite regulation, fullness/satisfaction, and energy balance include:
The gut – the largest endocrine organ in the body
Various hormones
The brain
High-calorie foods rich in fat and sugar are highly desirable to the body. This comes from the hunter-gatherer ancestors who sought these foods for survival because they were scarce or difficult to come by. The instinct for fatty and sugary foods is still active even though these foods are available all over. The continual intake of high-calorie fat and sugary foods overrides the body’s natural hunger regulation system, leading to chronic overeating. The more an individual eats foods with high levels of fat and sugar, the more likely the body gets addicted to them.
References
Buijsse, Brian et al. “Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study.” Archives of internal medicine vol. 166,4 (2006): 411-7. doi:10.1001/archinte.166.4.411
Desideri, Giovambattista, et al. “Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging (CoCoA) study.” Hypertension (Dallas, Tex. : 1979) vol. 60,3 (2012): 794-801. doi:10.1161/HYPERTENSIONAHA.112.193060
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 vol. 47 Suppl 2 (2006): S215-20. doi:10.1097/00005344-200606001-00018
We see it on all types of athletes nowadays. They are wearing tape that looks like it’s for an injury. It is for injuries, but it can also be used as a preventative measure to avoid injuries. It is known as Kinesiology, Kinesio, KT, and elastic tape. It reduces swelling, increases mobility, and expedites recovery. It can be beneficial with back soreness/pain.
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Tape
When it comes to Kinesio tape for back pain, medical professionals reported the tape is most effective when incorporated with other pain treatments. A study found that taping various areas of the body safely relieved knee pain and reduced the need for pharmacological treatment for knee osteoarthritis. It is applied to the body to support a joint, improve circulation, or provide proprioception feedback to the brain. The tape can help increase awareness of a specific painful area, reminding the individual to maintain proper posture and not move in a way that causes pain. Online videos can teach how to tape a particular area of the body. Examples include:
Each joint and muscle requires various tapings or different patterns and directions. Applying the tape to body areas that an individual can reach and access, like the knee and ankle, can be simple. But it can be a challenge to apply it to the shoulder or back. This is when a physical therapist, chiropractor, medical clinician, partner, family member, or friend can help with the application. Kinesiology tape is designed to adhere for an average of three to four days, even when bathing.
Benefits
Kinesio taping for low back pain with help should be done in a shortened muscle position, meaning the person helping should apply the tape while the person experiencing back pain stands up straight. The taping can be two stripes going up and down, or it can be done with strips fanning out towards the buttocks. This gives support to the spine/back muscles and decreases pain.
Recovery and Prevention
Recovery from a spine condition or injury prevention, kinesiology tape can be used without any risk. It can help reduce pain, improve circulation, and provide muscle support. For a minor sprain or strain, the tape could help on its own. But for an individual experiencing severe back pain, it is recommended to seek professional medical care along with a stretching and strengthening regimen. The tape is recommended to be used as part of a complete treatment plan.
Body Composition
Five-Day Training Plan
The idea of training five times a week can be pretty intimidating. This is not about pushing yourself to your breaking point Monday through Friday. The objective of working out this frequently is about exercising normally, not like a professional athlete. That’s why many individuals divide up the areas they work out each day. Particular attention is given to one muscle group or system, letting the others rest and recover. This workout strategy is called a split and is favored by the bodybuilding community. Five-day splits are utilized to target different major muscle group/s every day. A standard training plan includes:
This is just one of the many programs that trainers, athletes, and fitness individuals have developed. Some individuals replace shoulders day with cardio; some do abs every day; it depends on what fitness goal the individual is going for.
References
Journal of Bodywork and Movement Therapies. (April 2016) “Kinesio taping for chronic low back pain: A systematic review” pubmed.ncbi.nlm.nih.gov/27634093/
Therapeutic Advances in Musculoskeletal Disease. (August 2019) “The effectiveness of Kinesio Taping® for pain management in knee osteoarthritis: a randomized, double-blind, controlled clinical trial” journals.sagepub.com/doi/full/10.1177/1759720X19869135
Posture exercises: It is easy to get into the bad habit of poor/improper posture, especially at work where an individual gets into a groove and continues without thinking about their posture. Not until discomfort and pain begin to present do individuals start thinking about what is causing the issues. This usually includes:
Back pain
Shoulder pain
Neck pain
Tight/Compressed spine
They don’t realize that all these issues are brought on by prolonged sitting and practicing improper posture. Individuals that practice proper posture:
Sleep better
Move better
Have reduced to no aches and pains
Digestion improves
Organ function improves
Have better overall health
Being aware of proper posture is the first step in being able to maintain it. When you feel the spine starting to curve, shoulders hunching, or the back sway, stop and take a moment to reposition the body back into proper alignment.
Contents
Seated Posture
Proper posture means sitting, standing, or walking in a position with little to no strain on the body’s muscles and ligaments. Good seated position means:
Sitting with the back straight and shoulders back.
Having all of the natural curves of the spine in alignment.
Keeping the knees bent at a right angle with the feet flat on the floor.
The weight is distributed evenly to both hips.
Keep the arms at 90 degrees to the torso, using the armrests or on a desk.
When looking at a computer monitor, keep it at a position where you are looking straightforward.
Use a chair with lower back support.
Even when sitting with good posture, it’s important to avoid sitting in the same position for more than 30 minutes.
Regularly stand up, walk around, and stretch out.
Posture Exercises
Posture exercises will help to strengthen the back, neck, and shoulders. They also help as a reminder for maintaining good posture throughout the day.
Shoulder Lift and Release
When sitting down for long periods, individuals tend to develop hunched shoulders. It is caused by an imbalance of muscles in the neck and upper back. Specific muscles in the neck, specifically the pectoralis major and minor, become shortened and tight. The other muscles in the upper back, the trapezius,latissimus dorsi, and rhomboids, weaken and stretch out. These muscles can be stimulated by stretching throughout the day.
Sit in your chair with your feet flat on the floor and spine straight.
Pull the shoulders up towards the ceiling.
Hold them there for three to five seconds.
Let the shoulders drop.
It is recommended to repeat 5 to 6 times every hour.
Shoulder rolls
Another exercise for avoiding rounded/hunched shoulders.
Sit in your chair with your feet flat on the floor and spine straight.
Take a breath in.
Lift the shoulders towards the ears.
Move the shoulders back.
Squeeze the shoulder blades together.
On the exhale, finish the rotation by dropping the shoulders back to a neutral position.
Repeat 5 to 6 times every hour.
The exercise can be done in the opposite direction.
Neck rolls
Forward head posture, aka text neck, can develop. Neck rolls are recommended throughout the day.
Lean your head towards the right shoulder.
Relax the neck and let your head roll towards your chest.
Continue rolling your head towards the left and up and around back to the starting position.
Perform at least 3-4 neck rolls every few hours.
Repeat the exercise and change direction.
Trapezius stretch
The trapezius is a major muscle group in the upper-middle section of the back and the neck. The trapezius is responsible for moving the shoulder blades and extending the neck. Stretching these muscles regularly will help maintain good posture.
Sit in your chair with the spine straight and feet flat on the ground.
Place the right hand over the top of your head.
Gently pull your head towards the right shoulder.
Perform one to three times for each side.
Hold the pose for 30 to 60 seconds.
Arm rotations
This exercise can help maintain back and shoulder alignment. This can be performed sitting or standing.
Stretch out the arms to the sides with palms facing downward.
While keeping the spine straight, move the arms in small circles.
Perform ten repetitions rotating the arms forward, then backward.
Perform 3-4 sets.
Doing these posture exercises at your workstation regularly will help improve and maintain proper posture and minimize the risk of back, neck, and shoulder pain.
Body Composition
Fitness for Long-Term Health
Muscle building isn’t only for bodybuilders and athletes. Everyone can benefit from building their Lean Body Mass for long-term health. It is crucial to monitor Lean Body Mass changes by having body composition measured. Body composition analysis divides the body’s weight into various components.
Fat Mass
Lean Body Mass
Basal Metabolic Rate
This will give a clearer picture of overall fitness and health.
Building Lean Body Mass is an investment in the body’s future. The more LBM that is built, the more is in reserve when the body needs it. But before adding protein shakes and resistance workouts to the daily regimen, there needs to be a plan. The first step to building healthy lean body mass is to measure how much there is with a body composition analysis.
References
Biswas A, Oh PI, Faulkner GE, et al. Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults. Ann Intern Med. 2015;162:123-132. doi:10.7326/M14-1651. Accessed January 7, 2017.
Fortner, Miles O et al. “Treating ‘slouchy’ (hyperkyphosis) posture with chiropractic biophysics®: a case report utilizing a multimodal mirror image® rehabilitation program.” Journal of physical therapy science vol. 29,8 (2017): 1475-1480. doi:10.1589/jpts.29.1475
Wolfe, Robert R. “The underappreciated role of muscle in health and disease.” The American journal of clinical nutrition vol. 84,3 (2006): 475-82. doi:10.1093/ajcn/84.3.475
Herniated discs, although common, can be challenging to treat depending on the size. Over 3mm is considered a large herniated disc. However, it can progressively get more extensive, and this can cause severe side effects. The size can make the disc slip out of place and start compressing on surrounding nerves, leading to muscle weakness and nerve damage.
Contents
X-Ray and MRI
X-rays can’t detect herniated discs, and this is because they highlight calcium in the bones. Because the vertebral discs and the nearby nerves lack calcium, they don’t show up. They do help doctors see other problems that could be causing symptoms like a tumor. A herniated disc will show on an MRI and identify the size and position. Then a medical professional can get a closer look into the bone and surrounding nerves.
Degenerative Disc Disease
A herniated disc is not the same as degenerative disc disease. Degenerative disc disease is when the cartilage and tissues around the disc wear out and down, causing the discs to slowly slide out of their normal position. A herniated disc is the disc getting pulled/yanked out of place.
Tests
Specific tests will help a medical professional like a chiropractor understand the severity of a herniated disc. These include a nerve conduction study and electromyography.
Nerve Conduction Study
A nerve conduction study records electrical impulses in the nerves. Electrode patches are placed on various areas with varying electrical intensities to see different readings. Through the study, medical professionals are better able to understand the health of the nerves.
Electromyography
Electromyography is similar to nerve conduction but uses needles. Electrode patches are placed around the body; then, tiny needles are inserted into a surrounding muscle. The patches then record the reaction of the nerves.
Physical Therapy and Chiropractic Treatment
A herniated disc will usually heal without surgery in around six weeks. However, a herniated disc growing in size can take longer because of a treatment plan that has to be updated accordingly as the treatment progresses.
Physical Therapy
Physical therapy is very useful in working out herniated disc symptoms.
The therapy will slowly help the body recover by using equipment and stretching techniques to strengthen and restore flexibility. One technique is water therapy. Water helps relax the body, and the buoyancy prevents pressure build-up on the spine. This allows the body to stay flexible while avoiding strain and pressure on the herniated disc.
Chiropractic
Chiropractors specialize in herniated discs. Chiropractic works on repairing the whole musculoskeletal system. Once imaging tests have been examined and a personalized treatment plan developed, they perform the necessary adjustments. These include:
Flexion-distraction
This technique uses a segmented table that raises and lowers to release pressure on the spine. The movement also keeps the disc from touching the surrounding nerves, significantly reducing pain.
Pelvic block
The pelvic blocking adjustment utilizes cushions placed under the pelvis. As the chiropractor adjusts the spine, the cushions help to pull the disc back into place gradually.
Therapeutic Massage
Many chiropractors utilize massage therapy as it is highly beneficial for relieving pain and expedites recovery time. One recommended massage for herniated discs is deep tissue massage. The benefits include:
Relieving pressure around the nerves.
Reduces muscle spasms.
Improves the spine’s range of motion.
Releases the body’s natural painkillers.
Recommendations
Individuals are recommended not to overextend the spine. Avoid engaging in physical activities that require a lot of bending, twisting, reaching, etc. However, resting for too long can worsen the condition as the body needs movement to recover correctly. Too much rest can lead to the muscles contracting, leading to painful spasms. Safe activities include:
Herniated discs often result from an injury, but they could also be caused by weakened joints and muscles. If the body does not get enough calcium, magnesium, or vitamin C, the discs can slip out of place more easily. Taking supplements will help strengthen the area by assisting in the production of collagen. Collagen attaches itself around the discs, ensuring they stay in place and are protected. Foods rich in calcium, magnesium, and vitamin c will also help. Foods include:
Red peppers
Pumpkin seeds
Lemons
Almonds
Milk
Healthy yogurt
Peas
Brussel sprouts
Hydration
Hydrating the body with plenty of water can reduce pain. Water increases the fluid around a herniated disc. The fluid works as a cushion between the herniated disc and the surrounding nerves, helping to not press on them. Drinking water will also help with movement and sleep.
Body Composition
What Happens To The Body When Eating Fruit
At the basic macronutrient level, fruit is made up of simple sugar called fructose. The natural sugar the body gets from a piece of fruit is not the same as industrial fructose added to processed products like high fructose corn syrup. Processed foods are filled with empty calories and little to no nutrition. When the body takes in fruit, the liver processes fructose before getting absorbed through the small intestine.
Research shows that adding more fiber-rich foods like fruit increases gut ecology to an anti-obese condition. This happens by increasing the lean-type bacteria and reducing obese-type bacteria. Fruit can help boost healthy bacteria that can help prevent weight gain.
Essential nutrients from fruit include Folate, Vitamin C, and Vitamin B1. The USDA recommends 2 cups of fruit a day, depending on age. Making half of each meal fruit and vegetables can be an effective strategy for weight maintenance. Fruit provides the body with a carbohydrate energy source, and fruit sources can also help meet dietary balance needs and promote long-term weight maintenance.
References
Deniz Bayraktar, Arzu Guclu-Gunduz, Johan Lambeck, Gokhan Yazici, Sukru Aykol & Harun Demirci (2016) A comparison of water-based and land-based core stability exercises in patients with lumbar disc herniation: a pilot study, Disability, and Rehabilitation, 38:12, 1163-1171, DOI: 10.3109/09638288.2015.1075608
Gupta, Anmol et al. “Does Size Matter? An Analysis of the Effect of Lumbar Disc Herniation Size on the Success of Nonoperative Treatment.” Global spine journal vol. 10,7 (2020): 881-887. doi:10.1177/2192568219880822
Polkinghorn BS, Colloca CJ. Treatment of symptomatic lumbar disc herniation using activator methods chiropractic technique. Journal of Manipulative and Physiological Therapeutics. 1998 Mar-Apr;21(3):187-196. PMID: 9567239.
Sharma, Satya P et al. “Paradoxical Effects of Fruit on Obesity.” Nutrients vol. 8,10 633. 14 Oct. 2016, doi:10.3390/nu8100633
Calf pain is common in individuals that are on their feet for long periods. This could be standing, walking, as part of a job or jogging, and running. In most cases, calf soreness and/or pain result from repetitive/overuse strain/injury/tear of the calf muscles. Pain along with stiffness presents with physical activity, exercise, movement. Chiropractic treatment and Active Release can help alleviate and eliminate calf pain.
Contents
Calf Muscles
The calf muscle is in the back of the lower leg, behind the shin bone, and consists of three muscles. The calf muscle supports the body when standing and enables movement of the foot and lower leg. The calf muscles support the body when:
Walking
Running
Jumping
Standing on the toes.
Flexing the foot – lifting the toes toward the knee.
It helps push the body forward and allows jumping, ankle rotation, and flexing of the foot.
Causes, Conditions, and Disorders
The overuse of the calf muscles usually causes calf soreness, discomfort, and pain. Over time, tiny tears develop in the muscles of the lower legs and calves. Repeated use can lead to more severe injury or condition without proper treatment. Conditions include:
Strain
The most common injury is a strain. Strains happen when the muscle fibers are overused and get stretched too far and/or tear. However, the fibers may not tear in that instance, and so the tear could occur at a later time while doing a basic movement like slightly bending or kneeling to tie a shoe. This is when individuals wonder how a tear happened with a simple action. But the tear was already present, just not fully torn.
Cramps
Muscle cramps and muscle spasms in the calves can be excruciating limiting mobility. Calf cramps can happen during the day or at night. They can result from several factors that include:
Healthcare providers call this strain tennis leg because it happens when the leg extends and the foot flexes. Tennis players are in this position when they serve and push themselves off into motion; however, it can happen in any sport, job, chore that involves the same movement. This type of muscle strain injury affects the gastrocnemius muscle.
Compartment syndrome
Compartment syndrome happens when pressure builds up inside a muscle. The pressure significantly reduces the flow of blood and oxygen. It can result from trauma like a fracture or strenuous exercise/activity.
Symptoms
Calf muscle issues can cause calf muscle:
Pain
Tightness
Stiffness
Pain may be sharp or dull
Pain can start as mild pain and progressively worsen.
Limited mobility
Limited range of motion
Muscle weakness
A bump, bulge, or lump in the back of the lower leg.
Tenderness
Bruising
General leg cramps are common and are more likely to happen as the body ages.
Healthcare professionals estimate around 75% of individuals over 50 have had leg cramps and pain.
Calf Health
To prevent and avoid problems with the calf muscles, individuals are recommended to:
Maintain a healthy diet and weight
Individuals that are overweight are more likely to pull or strain a muscle.
Excess pounds add pressure on the legs placing individuals at a higher risk of an injury.
If obese or overweight, talk to a healthcare professional about healthy weight.
Stay hydrated
Drink the proper amount of water and other fluids
This decreases the chance of causing a cramp.
Stretch and warm-up
Warmed-up calf muscles are less likely to stretch too far or tear.
Before engaging in physical activity at work or school, do a few warm-up stretches to increase flexibility.
When exercising, gradually increase the intensity.
Talk to a doctor about taking another medication that does not cause these side effects.
Body Composition
Nutrients of Protein
Protein is necessary for all of the body’s physiological functions. Protein and amino acids are the building blocks of the muscle tissue in the body. The body’s muscles are a house, protein is the bricks, and the amino acids that form protein are the building blocks of muscle. The body manufactures various amino acids, but nine are essential amino acids – EAA because they are not made in the body. Individuals have to consume EAAs from food sources like:
Meat
Beans
Nuts
Soy
A diet that consists of mixed amino acids can help maximize muscle protein synthesis. Protein is essential in building muscle because amino acids help repair and maintain muscle tissue. After a strenuous activity or a workout, protein helps the body repair muscles that are slightly torn. To build a healthy body, the body needs to have the right amount of protein. Protein is an essential component of:
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