Can incorporating sauerkraut into one’s diet help promote healthy gut bacteria?
Contents
Sauerkraut
Sauerkraut, a fermented cabbage food, is a great source of probiotics and fiber, both of which can contribute to gut health. It’s a living food containing various microbial strains and can help improve digestion, reduce inflammation, and improve overall gut health. (Shahbazi R. et al., 2021)
Fermented foods like sauerkraut have live cultures that promote the growth of beneficial probiotics, bacteria that provide powerful health benefits. Probiotics also help make foods more digestible, increasing the gut’s ability to absorb the vitamins and minerals they contain. A study found that fermented cabbage may help protect intestinal cells from inflammatory damage more than raw cabbage. (Wei L., & Marco M. L., 2025)
Homemade sauerkraut likely contains more live cultures than store-bought since processing may destroy some of the healthy bacteria. (National Institutes of Health Office of Dietary Supplements, 2023) Depending on which supplement is chosen, sauerkraut may have a greater diversity of probiotic strains. This is because an oral supplement has a known quantity and strain of probiotics. Individuals who want to add probiotics to their diet for potential gut health benefits should take a food-first approach, which is generally recommended over oral supplements. (National Institutes of Health, 2025)
Look at the Benefits
Probiotics
Sauerkraut contains lactic acid bacteria, which are beneficial bacteria that can help support the immune system and reduce inflammation. (Healthline, 2023)
Fiber
Sauerkraut is a robust source of fiber, which aids in digestion and can help you feel full longer.
Digestion
The probiotics in sauerkraut can improve digestion by promoting a healthy gut microbiome. (Medical News Today, 2023)
Consult with a doctor before adding sauerkraut to your diet if you are taking monoamine oxidase inhibitors (MAOIs).
Start small and learn how you like to eat sauerkraut, which can be as a condiment, side dish, or sandwich ingredient.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Body In Balance: Chiropractic, Fitness, and Nutrition
References
Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients, 13(5), 1516. doi.org/10.3390/nu13051516
Wei, L., & Marco, M. L. (2025). The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Applied and environmental microbiology, e0223424. Advance online publication. doi.org/10.1128/aem.02234-24
Find useful information on perimenopause, including potential symptoms and expert tips to cope effectively.
Contents
Introduction
Regarding one’s health and well-being, many people often become aware of how their bodies are naturally changing. This may include both male and female hormonal changes as well as the normal skeletal deterioration that occurs inside the joints. Andropause is the period of time when male testosterone levels begin to diminish. Menopause is the natural aging process that begins for women when their levels of the hormones progesterone and estrogen start to decline. Nevertheless, women experience perimenopause prior to menopause taking place. This article will discuss the definition and symptoms of perimenopause, its effects on the musculoskeletal system, and strategies for managing these problems.
What Is Perimenopause?
Do you experience mental fogginess, where you can’t remember what you were doing? How often do your joints ache after doing a simple errand? Or how frequently does your bladder feel full that you constantly need to go to the bathroom? Many of these issues are associated with hormonal changes within the body. For women, perimenopause is a transformative menopausal stage that usually occurs in women in their 40s and early 50s, which is widely recognized for hormonal shifts and reproductive changes in the body.
Additionally, perimenopause usually starts when a woman is dealing with a persistent difference in their menstrual cycle length after 12 months. (Lega & Jacobson, 2024) This is due to the ovarian hormone production of estrogen and progesterone fluctuating unpredictably.
Common Symptoms Of Perimenopause
When it comes to perimenopause, it can affect women differently with its symptoms. Since hormones during perimenopause fluctuate unpredictably. This is because for women, ovarian hormones like estrogen play an important role in maintaining health and homeostasis by modulating the body’s nervous, endocrine, and immune function. (Priyanka & Nair, 2020) Some of the other symptoms that are included with perimenopause are:
Menstrual irregularities: Skipped, prolonged, or heavy periods
Additionally, since perimenopausal symptoms vary from woman to woman, perimenopause can also affect the musculoskeletal system in the body.
Assessing Hormone Therapy- Video
How Perimenopause Affects The Musculoskeletal System
The musculoskeletal system’s various muscles, tissues, andligaments allow the body to be mobile and flexible without pain. However, environmental factors like physical inactivity, poor dietary habits, andchronic issues affect the musculoskeletal system, leading to overlapping risk profiles affecting the body. For perimenopausal women, their musculoskeletal system is affected by fluctuating estrogen hormone levels. When it comes to perimenopause, the musculoskeletal system will begin to develop various issues that can affect the body over time. When a woman is going through perimenopause, their bone mineral density is reduced as well as their muscle mass due to the decline of estradiol. (Wright et al., 2024) This causes the musculoskeletal system to develop:
Increased joint stiffness (especially in the morning) and muscle pain
Osteopenia and osteoporosis
Sarcopenia (loss of muscle mass)
This is due to hormones being associated with inflammation. When a woman has low or fluctuating estrogen hormone levels, it can lead to developmental changes in their pain perception in their muscles. The hormone estrogen is responsible for inhibiting the actions of inflammatory mediators in osteoblasts and stromal cells to ensure that bone mass is reabsorbed into the skeletal system. When perimenopause naturally occurs in the body, estrogen levels decline, and the development of musculoskeletal issues starts to appear.
Managing Perimenopausal Symptoms
Now, when it comes to managing perimenopausal symptoms, many women can start researching non-surgical treatments and incorporating various techniques to help manage the symptoms and reduce any pain from musculoskeletal issues associated with perimenopause. Below are some therapeutic options for perimenopausal women to manage their symptoms and restore their musculoskeletal system.
Hormone Therapy
For many women, hormone replacement therapy remains the gold standard for treating moderate to severe vasomotor and musculoskeletal symptoms. Hormone therapy for perimenopausal women can help restore estrogen production to the body and accelerate skeletal growth. (Moustakli & Tsonis, 2023) Estrogen therapy can:
Reduce joint and muscle pain
Slow bone density loss
Improve overall well-being
Note: HRT is not suitable for everyone, particularly those with a history of breast cancer, thromboembolic disease, or certain cardiovascular conditions. Always conduct a thorough risk-benefit analysis.
Exercise & Nutrition
For perimenopausal women, proper nutrition and exercise can help manage the perimenopausal symptoms and maintain muscle tone. Incorporating nutritional foods with high protein, calcium, and vitamin D can help maintain skeletal muscle mass and regulate proper hormone functioning. (Erdélyi et al., 2023) Combined with exercises, itcan help strengthen weak muscles, improve bone density, and promote flexibility while retaining the joint’s range of motion. Exercises like tai chi are excellent for perimenopausal women as they combine meditation through slow and gentle movements that can lower fracture risk, improve muscle strength, and restore balance functionality. (Li et al., 2023)
Manual Therapies
Many women find relief with:
Acupuncture: Shown to help reduce chronic pain affecting the joints and provide anti-inflammatory effects to the musculoskeletal system. (Zhao et al., 2023)
Mind-body therapies: Meditation, cognitive-behavioral therapy (CBT) to address mood swings and insomnia
Chiropractic and physical therapy: Effective in managing musculoskeletal discomfort
Final Thoughts
For many women, the perimenopause is a normal time of life, and it significantly affects musculoskeletal health. Women may handle this shift with fortitude and resiliency if they remain proactive with lifestyle changes, medical treatments, and routine monitoring. In order to help women feel strong and supported throughout their perimenopausal journey, a customized treatment plan that honors their individual needs might be helpful.
Injury Medical & Functional Wellness Clinic
We associate with certified medical providers who understand the importance of assessing individuals dealing with musculoskeletal issues related to perimenopause. When asking important questions to our associated medical providers, we advise patients to incorporate numerous techniques to reduce pain-like symptoms related to the musculoskeletal system. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.
References
Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients, 16(1), 27. doi.org/10.3390/nu16010027
Li, J., Guo, J., Wang, X., Zhang, X., Zhang, Y., Bu, M., Yao, X., & She, Y. (2023). Efficacy and safety of tai chi exercise on bone health: An umbrella review. Osteoporos Int, 34(11), 1853-1866. doi.org/10.1007/s00198-023-06830-7
Moustakli, E., & Tsonis, O. (2023). Exploring Hormone Therapy Effects on Reproduction and Health in Transgender Individuals. Medicina (Kaunas, Lithuania), 59(12). doi.org/10.3390/medicina59122094
Priyanka, H. P., & Nair, R. S. (2020). Neuroimmunomodulation by estrogen in health and disease. AIMS Neurosci, 7(4), 401-417. doi.org/10.3934/Neuroscience.2020025
Wright, V. J., Schwartzman, J. D., Itinoche, R., & Wittstein, J. (2024). The musculoskeletal syndrome of menopause. Climacteric, 27(5), 466-472. doi.org/10.1080/13697137.2024.2380363
Zhao, F.-Y., Zheng, Z., Fu, Q.-Q., Conduit, R., Xu, H., Wang, H.-R., Huang, Y.-L., Jiang, T., Zhang, W.-J., & Kennedy, G. A. (2023). Acupuncture for comorbid depression and insomnia in perimenopause: A feasibility patient-assessor-blinded, randomized, and sham-controlled clinical trial. Frontiers in Public Health, 11. doi.org/10.3389/fpubh.2023.1120567
Why do the muscles retighten days or weeks later for individuals who have received massage or chiropractic adjustments?
Contents
Muscles Retighten
Muscles can retighten again days or weeks after chiropractic treatment and/or a massage. A few factors may cause this.
Muscle memory: The body’s natural tendency to return to its previous state of tension.
This includes all the unhealthy postures/positioning
Delayed inflammatory response.
The body’s natural healing process
How muscles respond to manipulation
The need for ongoing maintenance of muscle health
After a massage, muscles can experience a temporary increase in soreness or tightness as the body heals from any minor damage or inflammation caused by the massage. Additionally, if the underlying issue causing muscle tightness is not addressed, the muscles may revert to their original state over time. (Cleveland Clinic, 2024)
Causes
Causes for muscles to retighten.
Underlying Issues
If the root cause of the muscle tightness is not addressed, such as unhealthy posture, injuries, repetitive motions, or muscle imbalances, it can lead to further complications.
In that case, the muscles may return to their original state after a few days or weeks.
Delayed Onset Muscle Soreness (DOMS)
For example, muscles feel sore after intense exercise, and individuals can also experience DOMS after a massage, especially if they are particularly tight or if it’s been a while since their last massage. (Healthline, 2020)
Delayed Inflammatory Response
Massage can sometimes cause microscopic tears or inflammation in muscle tissue, which triggers the body’s natural healing process.
This response can cause soreness and temporary tightness, as the body repairs the damaged tissue even after the initial massage. (Essential Chiropractic, 2025)
Muscle Memory
The body tends to revert to habitual patterns of muscle tension, especially if the underlying cause of the tightness isn’t addressed.
Muscles can retain how they were manipulated during the massage and may revert to their original tightness if they haven’t been consistently relaxed.
Muscle Guarding
The individual and body can subconsciously tense muscles to avoid pain or soreness, even after the massage.
This muscle guarding can counteract the benefits of the massage and lead to a renewed cycle of tension. (Bhimani R. H., & Soomar D. 2019)
Muscle Health Maintenance
Regular Maintenance
Muscles need consistent care to maintain their optimal state of health and function.
Regular massages and other lifestyle changes, such as stretching and strengthening exercises, can help maintain muscle flexibility and reduce the likelihood of muscle tightness returning.
Individual Variation
Factors like the type of massage received, the frequency of massages, and individual body responses can all influence how long a massage’s benefits last. (Cleveland Clinic, 2024)
Massage Treatment
Muscles can retighten after a massage due to the body’s response to the pressure and manipulation during the treatment. This can include individual sensitivity to massage, the type of massage, and hydration levels, which can also play a role.
Type of Massage
Deep tissue massage, which focuses on specific muscle groups and applies deeper pressure, may cause more soreness than other types of massage.
Some individuals may be more sensitive to massage and experience soreness, even with a gentle massage. (Cleveland Clinic, 2024)
Muscle Fiber Manipulation
Deep tissue massage can break down spasms or microtears in muscle fibers, leading to soreness.
This is similar to the microscopic tears that occur during exercise, which are necessary for muscle repair and growth.
Dehydration
Individuals who are not adequately hydrated may experience increased soreness after a massage. (Cleveland Clinic, 2024)
Lactic Acid Buildup
During an intense massage, particularly deep tissue, lactic acid can build up in the muscles, leading to soreness and tightness.
If the muscles were particularly tense or knotted before the massage, the manipulation could lead to soreness as the knots get worked out.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Our clinic integrates Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to create customized care plans that promote natural healing, mobility, and long-term wellness. By focusing on flexibility, agility, and strength, we empower patients to thrive, regardless of age or health challenges. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately focus on treating patients after injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes.
Bhimani, R. H., & Soomar, D. (2019). Understanding Symptoms of Muscle Tightness, Weakness, and Rigidity From a Nursing Perspective. Rehabilitation Nursing: The Official Journal of the Association of Rehabilitation Nurses, 44(5), 271–281. doi.org/10.1097/rnj.0000000000000151
Can pace running help runners concentrate on other things, like breathing, form, or mental toughness?
Contents
Pace Running
Running is a sport many participate in and doesn’t require any equipment—only quality running shoes. Running in races comes with various physical and mental challenges. Some runners enjoy running in races and marathons but want to perfect their abilities and techniques, become more consistent, finish in a certain time, or pass a personal record. This is where pace running or working with a pace runner can help achieve those goals.
What is a Pace Runner?
A pace runner, or pacer, is an experienced runner who can run at a set pace for a long time. The pacer sets the speed so the runner can focus on running. Pacers run in races or marathons to help set the pace for a runner or runners. There are different reasons why professional and amateur runners work with a pace runner. Professional runners often use pace runners to work on techniques and help reach new levels in their running, while amateur runners can work on improving their overall running abilities. There are three typical types of pacers.
Race Pacer
Pacers wear or carry signs to make it easier for the runners and can often run split times.
A split time is the time it takes to run a certain distance.
Typically, these pacers will run at an even pace.
Many marathons will have pace groups that run at a specific speed or pace throughout the race.
The pace groups will have runners running a set time so other runners can key off these runners.
There are typically set paces for a 3-hour marathon time up to a 6-hour marathon time.
Runners can use pacers to help them reach their goals without relying on technology, such as a smartwatch or GPS, to determine if they maintain the correct speed throughout the race.
Distance Pacer
Professional and non-professional runners who run long distances or ultramarathons may also use a pace runner to set a specific tempo.
Ultramarathons are any race with a distance longer than the standard marathon of 26.2 miles.
Because some ultramarathons can be as long as 50 to 100 miles, runners who choose to have a pacer often have several pacers at different sections to motivate them and help set the rhythm.
Record Pacer or Rabbit
A record pacer, also known as a rabbit, is a pacer who helps a professional runner set a new record.
A rabbit often leads the race for a predetermined distance at a predetermined pace.
Some races have multiple pacers at various distances.
How Are Pacers Used?
There are different reasons for having a pacer, but they are based on the runner’s goals.
A runner being paced runs directly behind a pacer or pacers.
A pacer can run any pace requested, but typically, the pace groups run at an even pace or with a slight negative split.
A negative split is when a runner runs the race’s second half faster than the first half.
How Do They Help?
A pacer can be helpful because it takes more energy to lead a race than to sit back and follow another runner.
The pacer is responsible for timing and establishing the tempo so runners only have to focus on running.
A pacer does more work setting the pace, which allows the runner being paced to relax and not stress about hitting the pace.
A study focused on elite athletes who used pacers. It found that running together at a realistic speed helped optimize and achieve finishing time goals. (Casado A. et al., 2021) However, not all elite events allow pacers to participate. Some championship events, like the Olympics and NCAA Championships, do not allow pacer runners.
Benefits
Benefits of running with a pacer.
Prevent Running Too Fast
When a race begins, runners can take off and start too fast.
Starting too quickly can negatively impact the runners, like losing energy and stamina.
A pacer can help start the race with a steady pace, keeping them from going out too fast or expending too much energy.
Maintain an Even Pace
Maintaining an even pace can be difficult throughout a long race or a marathon.
Having a pacer can relieve some stress and pressure.
A pacer can keep the runners on an even pace or negative splits versus going out too fast and losing energy.
Focus on the Race
Pacers help the runners stay focused on the race without worrying about how they are running or maintaining the right speed.
A pacer can help keep runners relaxed.
Motivating
Pacers can help motivate runners.
The pace runners may encourage individuals along the way and help them stay motivated to keep working toward their goal, especially when the hard parts come.
Disadvantages
Running with a pacer can sometimes be more stressful than beneficial, especially for amateur runners. A pacer or pace group can be helpful, but it also can create more stress for some amateur runners.
Sometimes, individuals realize the pacer is running too quickly for what they can handle.
Anxiety can present as not being able to keep up.
Other times, runners underestimate their abilities and run more slowly than their bodies can handle.
However, runners don’t have to stay with a pace group just because they started with them.
Individuals can run ahead.
Or if the group is too fast, the runner can slow down and join the slower-paced group behind them.
The key is to listen to your body and do what feels right.
Becoming a Pacer
An experienced runner who wants to be a pacer for a race can contact a running organization about becoming a pace runner.
Individuals need to be able to have consistent racing times.
Be able to run at a set speed for a long duration.
Most pacers will contact the race organization to apply for a certain pace.
Some pacers enjoy the thrill of running in a race and helping other runners meet their goals.
The runner’s goals and the type of event also influence who the pacer is.
Injury Medical Chiropractic & Functional Medicine Clinic
Individuals can talk to local running experts or a running coach. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. We can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
The Difference of Using Custom Foot Orthotics
References
Casado, A., Hanley, B., Jiménez-Reyes, P., & Renfree, A. (2021). Pacing profiles and tactical behaviors of elite runners. Journal of Sport and Health Science, 10(5), 537–549. doi.org/10.1016/j.jshs.2020.06.011
What is the body’s center of gravity to understand and maintain a healthy posture and balance?
Contents
Center of Gravity
The human center of gravity, or COG, also known as the center of mass, with the two terms being interchangeable, is where the body’s weight appears to be concentrated. It’s a point in space where the entire body’s mass can be concentrated. When standing upright, the COG is generally located behind the navel and in front of the sacrum, around the level of the second vertebra. (Le Huec, J. 2011) The center of gravity is related to posture, including issues such as swayback, the design of posture exercise programs, and much more.
Gravity is a downward pull or force the Earth exerts on the body, creating weight. (NASA, 2013)
The center of gravity (COG) is where a body’s weight is equally balanced in all directions. (Physiopedia, 2025)
When the COG is defined, it is done from the reference of a static, standing position.
Because the body is in motion when we change positions, the COG is located in a new position with each new position.
The center of gravity is the point around which all the parts balance, which may be inside or outside the body.
Even slight changes in position can change where the COG is. (Physiopedia, 2025)
Key aspects of the COG
Location
When standing upright, the COG is typically found at the second vertebral level, behind the navel and in front of the sacrum. (Le Huec, J. 2011)
Shifting COG
The COG can shift depending on body position, posture, and movements like bending forward or backward. (Physiopedia, 2025)
Balance Impact
The relationship between the COG and the base of support (the area of the body in contact with the ground) is fundamental to maintaining balance.
Variations
There can be variations in the COG location based on factors like gender (men tend to have a slightly higher COG), body shape, and even conditions like obesity or chronic low back pain. (Physiopedia, 2025)
Biomechanics
Understanding the COG is crucial in biomechanics and movement analysis, as it’s an index of total body motion and how the body responds to external forces.
The Human Center
The center of gravity is the point at which the body’s mass is equally balanced. This point changes depending on one’s position:
Arms up/down
Leaning
Turning
With strength and flexibility training, the human body can change its center of gravity, as gymnasts and dancers do.
When standing, the center of gravity is normally located behind the navel and in front of the sacrum bone (made up of five vertebrae fused vertically) at about the second vertebra level. (Hasegawa K. et al., 2022)
Because the body has moving parts, its overall shape changes every time it moves. Carrying something like a suitcase or grocery bag or wearing a backpack adds weight to some areas but not others, changing the center of gravity as it does.
The center of gravity is a continually changing point inside or outside the body that represents where the weight or mass of the rest of the body is equally balanced in every direction.
This point can and does change based on what is being carried and how it is carried, as well as body position and movements.
Chronic Lower Back Pain
A study in the Journal of Back and Musculoskeletal Rehabilitation found that individuals with chronic lower back pain tend to have their center of gravity located excessively towards the back. (Kim D. H., Park J. K., & Jeong M. K. 2014)
In the study, the individuals had decreased low back strength upon extension and a reduced normal low back curve.
The researchers found that those with chronic lower back pain whose center of gravity was too far back may need physical therapy to retrain the body to overcome strength and balance challenges to re-establish and maintain a healthy posture.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Our clinic integrates Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to create customized care plans that promote natural healing, mobility, and long-term wellness. By focusing on flexibility, agility, and strength, we empower patients to thrive, regardless of age or health challenges. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately focus on treating patients after injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes.
Enhance Your Lifestyle Today with Chiropractic Care
References
Le Huec, J. C., Saddiki, R., Franke, J., Rigal, J., & Aunoble, S. (2011). Equilibrium of the human body and the gravity line: the basics. European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society, 20 Suppl 5(Suppl 5), 558–563. doi.org/10.1007/s00586-011-1939-7
Hasegawa, K., Amabile, C., Nesme, M., & Dubousset, J. (2022). Gravity center estimation for evaluation of standing whole body compensation using virtual barycentremetry based on biplanar slot-scanning stereoradiography – validation by simultaneous force plate measurement. BMC musculoskeletal disorders, 23(1), 22. doi.org/10.1186/s12891-021-04948-5
Kim, D. H., Park, J. K., & Jeong, M. K. (2014). Influences of posterior-located center of gravity on lumbar extension strength, balance, and lumbar lordosis in chronic low back pain. Journal of Back and Musculoskeletal Rehabilitation, 27(2), 231–237. doi.org/10.3233/BMR-130442
How can cornstarch be used instead of flour in recipes for individuals on a gluten-free diet who are looking for a flour alternative due to celiac disease or non-celiac gluten sensitivity?
Contents
Cornstarch Substitute
Flour is often used as a thickener or a coating in recipes. Pure cornstarch (made from corn) is a gluten-free flour substitute (Rai S., Kaur A., & Chopra C.S., 2018). However, some brands are not considered gluten-free.
Substitute for Flour
It’s easy to substitute cornstarch for flour when the recipe calls for a thickener, such as in gravies, sauces, pies, or coatings for fried foods. If flour is unavailable or individuals want to try a gluten-free alternative, cornstarch has a similar effect in these cooking applications.
However, individuals should be aware that it cannot be used as a substitute for flour in baked goods.
As a Thickener
Cornstarch can be a thickener in sauces, gravy, and pie fillings. (Bob’s Red Mill, 2020)
There is no taste of cornstarch.
However, foods will be more translucent.
This is because it is pure starch, while flour contains some protein.
Cornstarch is not a 1:1 substitute for flour.
Individuals should generally use one tablespoon for each 1 1/2 to 2 cups of flour for sauce/gravy for medium thickness. (The Denver Post, 2016)
When using cornstarch as a thickener:
Bring the mixture to a full boil for 1 minute, which allows the granules to swell to their maximum.
Reduce the heat as it thickens.
Overcooking can cause mixtures to thin when cooled.
Cook over medium-low to medium heat, as high heat can cause lumping.
Stir gently
Stirring vigorously can break down the mixture.
If more ingredients are needed, remove the pot from the heat and stir them quickly and gently.
Avoid freezing sauces or gravies since they won’t freeze well. (Cook’s Info, 2008)
How To Use
Use half as much cornstarch as you would flour.
For example, if the recipe calls for two tablespoons of flour, use one tablespoon of cornstarch.
If the recipe calls for 1/4 cup of flour, use 1/8 cup of cornstarch.
This is true for other starches, including arrowroot, potato, and tapioca. (Taste of Home, 2023)
Adding the cornstarch directly will cause it to clump and form lumps in the sauce that will be difficult to dissolve.
To avoid this, mix the cornstarch with cold water (1 tablespoon of cornstarch to 1 tablespoon of cold water) until it is dissolved.
Then pour the water/starch mixture/slurry into the mix.
Cornstarch is not as effective as flour when thickening acidic sauces. It doesn’t work well with tomato, vinegar, or lemon juice sauces. It is also less effective than flour when thickening sauces made with fat, including butter or egg yolks. (The BC Cook Articulation Committee, 2015)
If the mixture contains too little liquid, the starch granules cannot absorb. This is also the case when there is more sugar than liquid, in which case, more liquid is needed to firm up the mixture.
Fried Dishes
Individuals can use cornstarch instead of flour to coat fried chicken, fish, or other fried dishes. It creates a crisper coating that better withstands sauces and absorbs less frying oil, resulting in a lower-fat meal. Tips for frying:
Try a 50/50 blend of cornstarch and gluten-free flour for a coating closer to wheat flour. (Bon Appetit, 2016)
Ensure there is a light, even cornstarch coating on the food.
Heavier coatings can get gummy.
Injury Medical Chiropractic and Functional Medicine Clinic
When cooking gluten-free, individuals may be able to continue to enjoy some of their favorite sauces by learning how to use cornstarch and other gluten-free thickeners instead of flour. As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
From Consultation to Transformation: Assessing Patients in a Chiropractic Setting
References
Rai, S., Kaur, A., & Chopra, C. S. (2018). Gluten-Free Products for Celiac-Susceptible People. Frontiers in Nutrition, 5, 116. doi.org/10.3389/fnut.2018.00116
Find out why cauliflower is a must-have in your kitchen. From recipes to health benefits, learn all about cauliflower.
Contents
Introduction
Throughout their path toward health and wellbeing, many people throughout the globe want to include nutrient-dense meals for energy. Eating a lot of fruits and vegetables is one of the greatest methods for many individuals to do this. In addition to having many vitamins and minerals that the body needs, many fruits and vegetables may help lessen the overlapping pain-like sensations that lead to the development of chronic problems. Problems with the intestines, muscles, and essential organs start to play a part when environmental influences start to become a part of a person’s daily routine, which results in pain-like sensations. In order to facilitate the transition to a healthy lifestyle, many people look for non-surgical therapies that include a personalized treatment plan and nutritional component. One of them is consuming cauliflower, a vegetable. The nutritional benefits of cauliflower, its definition, how it supports the body, and simple dishes to include in a tasty, nutritious diet are all covered in today’s post.
What Is Cauliflower?
Known for being a humble vegetable with its pale appearance, the cauliflower is a powerhouse full of nutrients. It can become the most versatile vegetable to be added to any diet. As part of the Brassicaceae family, cauliflower falls in line with cruciferous vegetables like broccoli, Brussels sprouts, kale, and cabbage that contribute a significant amount of dietary intake to human health due to being low in calories while providing a diverse range of macronutrients. (Zhang et al., 2025) Additionally, cauliflower can come in various colors and be filled with multiple nutrients that benefit the body, including white, green, purple, and orange.
Nutritional Value of Cauliflower
Whether people want to improve their health, lose weight, or add more plant-based variety to their meals, cauliflower deserves a prominent place on their plate. One cup of chopped cauliflower, which is about 107 grams, includes:
Calories: 27
Total Carbohydrates: 5 g
Dietary Fiber: 2.1g
Sugar: 2 g
Protein: 2.1 g
Total Fat: 0.3 g
Saturated Fat: 0.1g
Trans Fat Regulation: 0g
Cholesterol: 0g
Sodium: 32mg
Potassium: 320mg
Vitamin C: 85% of the Daily Value (DV)
Iron: 2% of DV
Vitamin B6: 10% of DV
Magnesium: 4% of DV
Calcium: 2% of DV
Additionally, cauliflower is rich in phytonutrients, particularly glucosinolates and sulforaphane, which have neuroprotective and anticancer agents that can reduce neuroinflammation in the body. (Otoo & Allen, 2023)
Eating Right To Feel Better- Video
How Cauliflower Helps The Body
When it comes to the body, cauliflower can provide various nutrients that the body needs to provide energy and help with normal functioning. Incorporating cauliflower into a healthy diet can help reduce overlapping risk profiles like obesity and hypertension, which can cause individuals to experience pain and discomfort. (Madsen et al., 2023)
Supports Immune Function & Digestive Health
Cauliflower has a high vitamin C content that can help boost the immune defense response by being an antioxidant to protect against cell damage within the body. Since cauliflower is a cruciferous vegetable, it has many phytochemicals, including vitamins, carotenoids, fibers, and other nutrient compounds, to protect the body against reactive oxygen species (ROS) damage. (Ahmed & Ali, 2013) Additionally, with its nutrient components, cauliflower can help support gut health by aiding regular bowel movements. As a cruciferous vegetable, it feeds the beneficial gut bacteria to promote a healthy microbiome balance. This is due to cauliflower containing glucosinolates (GLS), a chemical compound in plants in the Brassicaceae family. GLS, when served in various dishes, contains anti-obesity effects and pro-healthy compounds to benefit the body’s gut system. (Sikorska-Zimny & Beneduce, 2021)
Reduces Inflammation & Oxidative Stress
When inflammation and oxidative stress occur in the body, many people don’t often realize that many environmental factors play a part in their development. While inflammation is the body’s natural response, chronic inflammation can correlate with oxidative stress, causing the body to develop musculoskeletal and gut issues. When oxidative stress is associated with chronic inflammation, it can impact the body’s central nervous system, causing the neuron signals to affect the gut system by increasing bad bacteria in the gastrointestinal system. (Shandilya et al., 2022) Consuming cauliflower in various dishes can help reduce the oxidative damage and inflammation correlated with chronic body issues.
Simple & Delicious Cauliflower Recipes
Since cauliflower has a mild flavor and versatile texture, it can be easily incorporated into numerous dishes that are not only delicious but also nutritious. Below are a few simple and easy recipes that many people can try:
Cauliflower Rice
Cauliflower rice is a low-carb, grain-free substitute for rice
How to make:
Start by grating raw cauliflower with a grater or pulse it in the food processor until it resembles rice grains.
Then, for 5 minutes, add olive oil, garlic, salt, and pepper to the cauliflower grains and sauté in a pan.
You can use various sauces and herbs to enhance the cauliflower rice for extra flavor.
Cauliflower Pizza Crust
Individuals with gluten allergies or sensitivity can make this pizza crust with cauliflower.
How to make:
Start by steaming and mashing a head of cauliflower, transferring it to cheesecloth, and squeezing out the excess water.
Then, add one egg, shredded mozzarella, seasoning, and cauliflower to a mixing bowl and mix. This should resemble dough.
Take the cauliflower dough and shape it into a crust.
Bake at 400°F (200°C) for at least 15 minutes, then remove it from the oven.
Then add your favorite toppings on the cauliflower pizza crust, and bake again.
Cauliflower Buffalo Bites
As a healthier alternative to chicken wings, they can be perfect for your next party.
How to make:
Toss cauliflower florets in flour and spices, and bake at 425°F (220°C) for 20 minutes.
Toss in buffalo sauce and bake for another 10 minutes. Serve with celery and light ranch.
Final Thoughts
More than just a simple white vegetable, cauliflower is a superfood full of nutrients and antioxidants that can be used in a variety of recipes and diets. A nutritious diet that includes cauliflower may provide the body with the vital vitamins, antioxidants, and nutrients it needs to function at its best. This cruciferous vegetable gives the body the energy it needs and may be a great way to add veggies to a nutritious meal.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of assessing individuals and incorporating cauliflower into their dietary needs. When asking important questions to our associated medical providers, we advise patients to incorporate numerous vegetables like cauliflower into their foods to provide energy and nutrients to their bodies in their customized treatment plan. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.
References
Ahmed, F. A., & Ali, R. F. M. (2013). Bioactive Compounds and Antioxidant Activity of Fresh and Processed White Cauliflower. BioMed Research International, 2013, 1-9. doi.org/10.1155/2013/367819
Madsen, H., Sen, A., & Aune, D. (2023). Fruit and vegetable consumption and the risk of hypertension: a systematic review and meta-analysis of prospective studies. Eur J Nutr, 62(5), 1941-1955. doi.org/10.1007/s00394-023-03145-5
Otoo, R. A., & Allen, A. R. (2023). Sulforaphane’s Multifaceted Potential: From Neuroprotection to Anticancer Action. Molecules, 28(19), 6902. doi.org/10.3390/molecules28196902
Shandilya, S., Kumar, S., Kumar Jha, N., Kumar Kesari, K., & Ruokolainen, J. (2022). Interplay of gut microbiota and oxidative stress: Perspective on neurodegeneration and neuroprotection. J Adv Res, 38, 223-244. doi.org/10.1016/j.jare.2021.09.005
Sikorska-Zimny, K., & Beneduce, L. (2021). The Metabolism of Glucosinolates by Gut Microbiota. Nutrients, 13(8), 2750. doi.org/10.3390/nu13082750
Can Affect Lower Back Muscles and Cause Hamstring Spasms
Lower back muscles, including those like the quadratus lumborum, can be affected by paraspinal spasms. (Hospital for Special Surgery, 2024)
The spasms can cause these muscles to tighten or spasm, potentially pulling on the hamstring muscles.
This can lead to hamstring spasms and tightness, further contributing to pain and potential nerve irritation.
Entrapment of the Sciatic Nerve
Piriformis syndrome is a common condition where the piriformis muscle (located in the buttock) spasms and compresses the sciatic nerve. (Cedars-Sinai, 2025)
The sciatic nerve runs from the lower back down the back of the thigh and into the leg, making it vulnerable to compression by surrounding muscles.
If the paraspinal and hamstring spasms create enough tension on the piriformis muscle or surrounding tissues, it can lead to sciatic nerve entrapment. (Hospital for Special Surgery, 2024)
How acupuncture helps relieve sciatica
Acupuncture can help relieve sciatica pain by stimulating specific points on the body, which can trigger the release of endorphins, reduce inflammation, improve blood flow, and relax tight muscles that could be compressing the sciatic nerve. By modulating the nervous system and promoting the body’s natural healing processes, acupuncture can help alleviate pain and improve overall function. (Qin, Z. et al., 2015)
Releases endorphins
Acupuncture stimulates the nervous system, triggering the release of endorphins, the body’s natural painkillers.
Reduces inflammation
Acupuncture can help reduce inflammation in the area surrounding the sciatic nerve, which can contribute to pain and nerve irritation. (Natural Care Chiropractic, 2022)
Improves circulation
By increasing blood flow to the affected area, acupuncture can help deliver nutrients and oxygen to the sciatic nerve and surrounding tissues, promoting faster healing.
Relaxes tight muscles
Sciatica pain can be exacerbated by tight muscles compressing the nerve. Acupuncture can help relax these muscles, reducing pressure on the sciatic nerve and alleviating pain.
Regulates the nervous system
Acupuncture can help regulate the nervous system, positively impacting pain perception and overall well-being. (Qin, Z. et al., 2015)
Promotes regeneration
Some evidence suggests that acupuncture can promote sciatic nerve regeneration, potentially leading to long-term pain relief. (Natural Care Chiropractic, 2022)
Needling Types
Distal needling
Acupuncture can also involve using points that are further away from the site of pain, which can also help to reduce pain and inflammation.
Local needling
Points are also selected on or near the sciatic nerve’s path, which can help directly address the source of pain and inflammation. (Qin, Z. et al., 2015)
Holistic approach
Acupuncture is often viewed as a holistic approach to pain management, addressing the symptoms of sciatica and the underlying causes and imbalances in the body.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Our clinic integrates Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to create customized care plans that promote natural healing, mobility, and long-term wellness. By focusing on flexibility, agility, and strength, we empower patients to thrive, regardless of age or health challenges. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately focus on treating patients after injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes.
Noonan, A. M., & Brown, S. H. M. (2021). Paraspinal muscle pathophysiology associated with low back pain and spine degenerative disorders. JOR spine, 4(3), e1171. doi.org/10.1002/jsp2.1171
Qin, Z., Liu, X., Wu, J., Zhai, Y., & Liu, Z. (2015). Effectiveness of Acupuncture for Treating Sciatica: A Systematic Review and Meta-Analysis. Evidence-based complementary and alternative medicine: eCAM, 2015, 425108. doi.org/10.1155/2015/425108
What is pseudoarthrosis of the cervical and lumbar spine?
Contents
Pseudoarthrosis of the cervical and lumbar spine
Individuals may need a spinal fusion to treat a fractured vertebra, scoliosis, or conditions like spinal stenosis, degenerative disc disease, and spondylolisthesis/slipped vertebrae. A spinal fusion reduces pain and stabilizes the spine by limiting movement between vertebrae. Pseudoarthrosis happens when the bones don’t heal after a fracture or bone surgery. When pseudoarthrosis affects the cervical or lumbar spine, it means that two vertebrae did not heal and grow together after spinal surgery to fuse them (spinal fusion). Reasons for a failed spinal fusion include:
Issues with the instruments used to stabilize the bone
Lack of bone growth
The number of vertebrae being fused.
The patient’s health and lifestyle play a role in failed fusions, which can include
Diabetes
Inflammatory health conditions increase the risk
Smoking
Long-term steroid use
In many cases, revision surgery is needed.
Surgery-Related
During a spinal fusion, surgeons insert a bone graft between two vertebrae and then apply spinal fixation hardware (instrumented spinal fusion) that includes:
Plates
Rods
Screws
The bone graft promotes growth between the two bones.
The hardware stabilizes the vertebrae and prevents movement while they fuse and grow together.
The hardware goes inside, or internal fixation.
Although rare, a severe spinal fracture or deformity may need external fixation.
A rigid frame secured outside the body helps to stabilize the bones.
If the fusion fails, it could be caused by one or more of the following surgical issues:
The surgeon must carefully plan and use the right hardware.
The type of hardware used during a spinal fusion may influence bone healing.
The instruments can come loose or break, interfering with the fusion process.
Spinal osteoporosis, having thin, weak bones, can affect fixation.
Even with the optimal surgical preparedness, weak bones significantly increase the chance of the instruments loosening and pseudoarthrosis developing.
Bone Graft
The type of bone graft used may affect the fusion.
For example, in cervical/neck spinal fusions, an autograft, which uses a small piece of bone from the patient’s body, has a higher success rate. (Verla T. et al., 2021)
Other graft options include specialized steel cages that fit between vertebrae and contain bone growth factors.
The surgeon recommends the optimal bone graft for the type of surgery, the number of vertebrae involved, and risk factors.
Risk Factors
The patient’s overall health and lifestyle impact the results of spinal fusion. Smoking increases the risk. (Berman D. et al., 2017)
Nicotine restricts blood circulation, decreases bone density, reduces new bone formation, and delays bone healing. (Hernigou J., & Schuind F., 2019)
The primary sign of pseudoarthrosis is pain in the same area as before the fusion surgery.
If the bones pinch a spinal nerve, one arm may experience pain, tingling, burning, or numbness.
Rarely does a pinched nerve affect both arms.
The pain may return shortly after the procedure.
The pain may develop gradually or not appear for many months.
However, it’s more likely to appear after several months when the individual returns to their usual activities.
Diagnosis
The healthcare provider will learn about symptoms and perform a physical exam to evaluate the back.
They’ll assess mobility and the type of movement that causes pain.
Then, they order diagnostic imaging to see the spine and identify the cause of pain.
Individuals may need a CT scan, MRI, and/or X-rays to evaluate the spinal structures and instrumentation fully.
Treatment
Treatment for pseudoarthrosis will likely start with:
Physical therapy
Pain management – especially in cases where it is important to rule out other sources of back or neck pain.
Medication
Injections
If symptoms don’t improve with conservative care or if there is severe pain, the healthcare provider may recommend revision surgery.
Revision surgery is another procedure to treat complications or correct issues that arise after the initial pseudoarthrosis surgery.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Our clinic integrates Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to create customized care plans that promote natural healing, mobility, and long-term wellness. By focusing on flexibility, agility, and strength, we empower patients to thrive, regardless of age or health challenges. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately focus on treating patients after injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes.
Enhancing Health Together
References
Boonsirikamchai, W., Wilartratsami, S., Ruangchainikom, M., Korwutthikulrangsri, E., Tongsai, S., & Luksanapruksa, P. (2024). Pseudarthrosis risk factors in lumbar fusion: a systematic review and meta-analysis. BMC musculoskeletal disorders, 25(1), 433. doi.org/10.1186/s12891-024-07531-w
Verla, T., Xu, D. S., Davis, M. J., Reece, E. M., Kelly, M., Nunez, M., Winocour, S. J., & Ropper, A. E. (2021). Failure in Cervical Spinal Fusion and Current Management Modalities. Seminars in plastic surgery, 35(1), 10–13. doi.org/10.1055/s-0041-1722853
Berman, D., Oren, J. H., Bendo, J., & Spivak, J. (2017). The Effect of Smoking on Spinal Fusion. International journal of spine surgery, 11(4), 29. doi.org/10.14444/4029
Hernigou, J., & Schuind, F. (2019). Tobacco and bone fractures: A review of the facts and issues that every orthopaedic surgeon should know. Bone & joint research, 8(6), 255–265. doi.org/10.1302/2046-3758.86.BJR-2018-0344.R1
Torres, H. M., Arnold, K. M., Oviedo, M., Westendorf, J. J., & Weaver, S. R. (2023). Inflammatory Processes Affecting Bone Health and Repair. Current osteoporosis reports, 21(6), 842–853. doi.org/10.1007/s11914-023-00824-4
Jiao, H., Xiao, E., & Graves, D. T. (2015). Diabetes and Its Effect on Bone and Fracture Healing. Current osteoporosis reports, 13(5), 327–335. doi.org/10.1007/s11914-015-0286-8
For individuals dealing with or experiencing muscle pain and stiffness, how long does it take to loosen tight muscles?
Contents
Length Of Time to Loosen Tight Muscles
Tight muscles are often caused by overuse or strain, combined with muscle soreness, a common symptom of tight muscles. The soreness peaks around the third day and begins to subside, typically resolving within a few days. But if tightness persists or is accompanied by other symptoms like numbness, inability to move, or swelling, it’s important to consult a medical provider. (Spine Medicine and Surgery of Long Island, 2024) However, it can take much longer for individuals who have never stretched and have had tight muscles for years, depending on the severity, injury history, and underlying causes.
Factors Influencing Timeline
Consistent stretching can take anywhere from a few weeks to a few months to noticeably loosen tight muscles and improve flexibility. The specific time frame depends on factors like the severity of the tightness, underlying causes, and individual consistency with stretching. (Peterson Physical Therapy, 2024)
Severity of Tightness
Muscle knots and significant limitations in range of motion may take longer to resolve than minor stiffness.
Underlying Causes
If tightness is due to a specific injury or condition, addressing that cause is important for lasting and maintaining improvements. (Healthline, 2023)
Individual Factors
Genetics, age, and overall health can influence how quickly muscles adapt to stretching.
Consistency
Regular stretching, ideally daily or several times a week, is essential for feeling progress. (Mayo Clinic, 2023)
Stretching Routine
The length of time can vary based on the starting flexibility level and the specific stretching routine. (Mayo Clinic, 2023) It typically takes several weeks of consistent stretching, at least 3-4 times a week, to notice flexibility improvements. Longer-term changes, beyond the initial feeling of being looser, usually take 8 to 12 weeks.
Longer holds (1-2 minutes) can provide deeper benefits.
Long-term Gains
For substantial and sustained improvements, stretching consistently for several months is recommended. (Mayo Clinic, 2023)
Initial Changes
Individuals may notice small improvements in the first few weeks, especially starting from a more inflexible position.
Influencing Factors and Results
Individual genetics, current flexibility level, and the specific exercises can affect how quickly improvements are seen and felt. (Peterson Physical Therapy, 2024)
What To Expect
Improvements
Within a few weeks, individuals might notice a decrease in the sensation of tightness or increased ease in reaching a stretch. (Peterson Physical Therapy, 2024)
Longer-Term Changes
Significant muscle length and flexibility improvements may take several weeks to months of consistent effort.
Consider professional guidance for specific concerns or limitations. Consult a physical therapist or healthcare provider for personalized recommendations.
The length of time to see results means consistency and patience are important.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Our clinic integrates Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to create customized care plans that promote natural healing, mobility, and long-term wellness. By focusing on flexibility, agility, and strength, we empower patients to thrive, regardless of age or health challenges. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately focus on treating patients after injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
