Chiropractic is more than just spinal adjustments. It is a whole-body therapy that may include health supplements, dietary modifications, and lifestyle changes that include exercise. By getting the patient to take specific steps, chiropractors make them a vital participant in their healing.
Exercise is outstanding for not only healing but also for the prevention of injury and certain health conditions. Regular exercise helps to reduce weight, improve flexibility, mobility, and balance, build muscle, and increase stamina. However, most people do not get enough exercise. The main reason they give is that they do not have the time. There is an exercise method, though, that can get incredible results in just 12 minutes a day or less: High-Intensity Interval Training, or HIIT.
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What is HIIT?
High-intensity interval training is an exercise method that involves alternating segments of high-intensity activity and low-intensity activity.
After a 2-minute warm-up, you may try any of these HIIT exercises:
Sprint for 1 minute, walk for 2 minutes, repeat several times
On a stationary bike, pedal as fast as you can for 30 seconds, then slow it down for about 1 minute and repeat several times.
Jump rope, double time for 30 seconds, then jump-walk for 1 minute.
The thing that makes HIIT so appealing to so many patients is its adaptability. Patients can adapt it to any fitness activity that they enjoy doing. It also works much faster than most traditional exercise methods. Where most exercises must be done for an hour or more, HIIT only requires about 15 – 12 minutes, and it provides an excellent cardio workout, so it helps to increase metabolism.
In a few weeks, patients will see noticeable improvements, including weight loss, increased endurance, and more strength. It doesn’t require equipment unless the patient wants to use a bike, kettlebell, jump rope, or other devices to enhance their workout. The patient is also always in complete control. They can decide the workout level and intensity that is right for them.
Benefits of HIIT
HIIT has several tremendous benefits, including apparent weight loss and fitness-related perks. A 2012 presentation at the European Society of Cardiology revealed another advantage. Exercise activates an enzyme, telomerase, which slows the again process. HIIT stimulates the release of telomerase while reducing p53 expression, a protein that promotes premature aging, at the same time.
In other words, HIIT can help to slow or arrest the aging process. Other youth-oriented benefits of HIIT include:
Improved muscle tone
More energy
Firmer skin
Lower body fat
Increased libido
Fewer wrinkles
HIIT can also help to balance certain hormones in the body that contribute to unhealthy eating habits (such as stress eating) and weight gain. The hormones leptin and ghrelin are responsible for weight. Ghrelin, the hunger hormone, is often responsible for giving you munchies and causing cravings for salty, sweet, and fried foods. Leptin is the hormone that alerts your body when you’ve had enough to eat. It gives that full signal. When these two hormones are not acting as they should, it can result in obesity and other problems.
Staying fit and healthy is integral to maintaining a healthy body and spine. This is why chiropractors so often recommend HIIT. It helps to get the body healthy and fit so that when problems arise, it can significantly contribute to healing itself. If you need to drop a few pounds or want to be more appropriate, talk to your chiropractor about HIIT and get results fast.
For athletes, fitness enthusiasts, and individuals getting into regular exercise, can taking a workout break be beneficial if structured properly?
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Workout Break
Giving oneself permission to take a break from exercising is necessary, especially to maintain a current fitness level. To stay fit at every level and injury-free, the body needs rest and recovery, especially to progress in performance levels. Regular exercise is important for:
Building endurance
Improving strength
Losing and maintaining weight
Relieving stress
What Is It?
A voluntary pause/workout break is a dedicated amount of time when the individual chooses not to work out. It is typically a response to individual body cues when the person knows their mind and body need to take a break from exercising. A workout break is different than a rest day as it may last one or two weeks from the regular training routine. Individuals may need to take a break because the workouts are becoming boring and/or the possibility of burning out or overtraining.
Fitness Impact
Studies on recreational soccer players showed that three to six weeks of inactivity did not change aerobic capacity and muscle strength. (Chang Hwa Joo. 2018)
Extremely fit individuals will experience a rapid drop in fitness during the first three weeks of inactivity before leveling off. (Chang Hwa Joo. 2018)
Medical experts provide terms for individuals who may be doing too much:
Overreaching is when the training becomes excessive, and performance begins to fall. It can be short- or long-term.
Overtraining occurs when overreaching is not addressed.
Overtraining syndrome/OTS lasts longer and results in more serious performance setbacks along with symptoms like hormone changes, depression, fatigue, and systemic inflammation. (Jeffrey B. Kreher. 2016)
Overreaching or overtraining feels like fitness progress is moving backward instead of forward. The more training, the slower and more fatigued the body becomes.
Endurance athletes have an increased risk of overreaching and overtraining. (Jeffrey B. Kreher. 2016)
The endurance mindset encourages pushing more hours of training to get stronger and faster. However, at a certain point, performance suffers.
Taking a break allows the restoration of balance to focus on work or school, manage various life events, and enjoy friends and family time. Studies have suggested that achieving a better work/life balance can improve:
Overtraining usually results from training too much and insufficient recovery.
Fitness and training experts recommend rest and light training as therapy for overtraining. (Jeffrey B. Kreher. 2016)
Signs The Body Needs A Break
A few signs and common symptoms may indicate a workout break may be needed.
Constantly unmotivated or bored
Not looking forward to working out
Poor performance
Physical exhaustion
Fatigue
Soreness that does not resolve
Lack of progress in workouts
Alternate Activities
During the workout break, engage in other active things that work the body differently, like playing table tennis, for example, or activities that are fun but keep the body moving without doing hard workouts. Remember, the body doesn’t have to be completely inactive. Individuals can try out:
Leisurely bike riding
Dancing
Climbing
Easy yardwork
Yoga or Pilates
Stretching
Returning To Working Out
It could feel like starting over, but it won’t take long for the body to remember how to exercise. It just needs to get used to working out again. It can be tempting to jump into an all-out workout routine, but that is not recommended because of the risk of injury. Here are a few basic principles to keep the body strong and healthy while easing back into a regular workout routine.
Start Simple
Start with a lighter version of the regular routine using lighter weights and less intensity.
Give The Body Time
Use the first two weeks for the body to get used to the workouts.
It can take up to three weeks to get back, depending on workouts before and how much relaxation time has passed.
Take Extra Rest Days
Returning to exercise means the body is going to be extra sore.
Plan extra recovery days so the body can heal and gain strength.
Each week, gradually increase the intensity until it is back to regular performance.
Revolutionizing Healthcare
References
Joo C. H. (2018). The effects of short term detraining and retraining on physical fitness in elite soccer players. PloS one, 13(5), e0196212. doi.org/10.1371/journal.pone.0196212
St-Amand, J., Yoshioka, M., Nishida, Y., Tobina, T., Shono, N., & Tanaka, H. (2012). Effects of mild-exercise training cessation in human skeletal muscle. European journal of applied physiology, 112(3), 853–869. doi.org/10.1007/s00421-011-2036-7
Kreher J. B. (2016). Diagnosis and prevention of overtraining syndrome: an opinion on education strategies. Open access journal of sports medicine, 7, 115–122. doi.org/10.2147/OAJSM.S91657
Cadegiani, F. A., & Kater, C. E. (2019). Novel insights of overtraining syndrome discovered from the EROS study. BMJ open sport & exercise medicine, 5(1), e000542. doi.org/10.1136/bmjsem-2019-000542
Gragnano, A., Simbula, S., & Miglioretti, M. (2020). Work-Life Balance: Weighing the Importance of Work-Family and Work-Health Balance. International journal of environmental research and public health, 17(3), 907. doi.org/10.3390/ijerph17030907
For individuals looking for a quick healthy snack, can adding sunflower seeds to one’s diet provide health benefits?
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Sunflower Seeds
Sunflower seeds are the fruit of the sunflower plant. They have been found to contain antioxidants, vitamins, and minerals, which can help maintain immune system health, heart health, and more. Regularly grabbing a handful as a snack or adding to salads, oatmeal, baked goods, tuna salad, pasta, and vegetable toppings can help increase energy levels, reduce inflammation, and support general body health.
The seed’s high vitamin E value, combined with flavonoids and various plant compounds, can help reduce inflammation.
Research suggests that eating seeds at least five times a week may reduce inflammation and lower the risk of developing certain diseases. (Rui Jiang et al., 2006)
Heart Health
They are high in healthy fats, like polyunsaturated and monounsaturated fats.
Plant sterols, or the natural compounds in sunflower seeds, are recommended for their cholesterol-lowering properties. (University of Wisconsin Health. 2023)
Data show sunflower and other seeds consumption may lower rates of heart disease, high blood pressure, and high cholesterol.
Energy
The seeds contain vitamin B, selenium, and protein, which can help energize the body throughout the day.
These nutrients support blood circulation, oxygen delivery, and food conversion into energy.
Immune System Support
Sunflower seeds contain minerals and nutrients like zinc and selenium that help the body’s natural ability to defend against viruses and bacteria.
These minerals translate into benefits like immune cell maintenance, inflammation reduction, infection protection, and an overall increase in immunity.
Nutrition
Individuals don’t need to consume a lot of sunflower seeds to gain the nutritional benefits. Inside is a well-rounded mix of healthy fats, antioxidants, and other nutrients. Inside a 1-ounce portion of roasted sunflower seeds/without salt: (U.S. Department of Agriculture. 2018)
Calories – 165
Carbohydrates – 7 grams
Fiber – 3 grams
Sugar – 1 grams
Protein – 5.5 grams
Total fat – 14 grams
Sodium – 1 milligrams
Iron – 1 milligram
Vitamin E – 7.5 milligrams
Zinc – 1.5 milligrams
Folate – 67 micrograms
Female Health
When it comes to female reproductive health, there are aspects that the seeds may be able to help support.
The seed’s rich amounts of vitamin E, folate, phosphorus, and healthy fats are crucial for fetal development and maternal health.
Sunflower seeds naturally do not contain high amounts of sodium, but they are often packaged with added salt that can potentially sabotage their nutritional benefits.
The shells are usually coated in salt for flavor, as much as 70 milligrams for every 1 ounce of seeds.
High in calories, individuals should consider moderating portions to one-quarter cup and eating the unsalted varieties. (U.S. Department of Agriculture. 2018)
Other Ways To Incorporate Seeds Into Meals
Other ways to add sunflower seeds to meals include:
Sprinkling them on chicken or a tuna salad.
Salad topping.
Topping for cereal and oatmeal.
Mixing them into batter for baked goods, like cookies.
Adding them to homemade or grocery store trail mix.
Grinding the seeds for a flour coating for meat or fish.
Sprinkling them into vegetable dishes, casseroles, stir-fries, and pasta.
Sunflower butter can be an alternative to peanut or other nut butters.
Sports Injury Rehabilitation
References
Adeleke, B. S., & Babalola, O. O. (2020). Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits. Food science & nutrition, 8(9), 4666–4684. doi.org/10.1002/fsn3.1783
Petraru, A., Ursachi, F., & Amariei, S. (2021). Nutritional Characteristics Assessment of Sunflower Seeds, Oil and Cake. Perspective of Using Sunflower Oilcakes as a Functional Ingredient. Plants (Basel, Switzerland), 10(11), 2487. doi.org/10.3390/plants10112487
Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. American journal of epidemiology, 163(3), 222–231. doi.org/10.1093/aje/kwj033
For individuals affected by headaches that occur 15 or more days a month for more than three months, can knowing the signs and symptoms help healthcare providers help treat and prevent chronic tension headaches?
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Chronic Tension Headaches
Most individuals have experienced a tension-type headache. The pain is usually described as a dull tightening or pressure on both sides of the head, like having a tightening band around the head. Some individuals experience these headaches frequently, a condition known as chronic tension headaches. Chronic tension headaches are uncommon but can be debilitating, as they can interfere with a healthy quality of life and daily living.
Tension headaches are typically caused by stress, anxiety, dehydration, fasting, or lack of sleep and usually resolve with over-the-counter medications. (Cleveland Clinic. 2023)
This is a primary headache disorder that affects around 3% of the population.
Chronic tension headaches can occur daily and negatively impact the quality of life and daily functioning. (Cleveland Clinic. 2023)
Symptoms
Tension headaches can be referred to as stress headaches or muscle contraction headaches.
They can present with dull, aching pain and include tightness or pressure across the forehead, sides, or back of the head. (Cleveland Clinic. 2023)
Additionally, some individuals experience tenderness on the scalp, neck, and shoulders.
Chronic tension headaches materialize 15 or more days a month on average for more than three months.
The headache can last for several hours or be continuous for several days.
Causes
Tension headaches are typically caused by tight muscles in the shoulders, neck, jaw, and scalp.
Teeth grinding/bruxism and jaw clenching can also contribute to the condition.
Headaches can be brought on by stress, depression, or anxiety and are more common in individuals who:
Individuals experiencing headaches that interfere with daily life or need to take medication more than twice a week are recommended to consult a healthcare provider. Before the appointment, it can be helpful to keep a headache diary:
Record the days
Times
Description of the pain, intensity, and other symptoms.
Some questions the healthcare provider may ask include:
Is the pain pulsating, sharp, or stabbing, or is it constant and dull?
Where is the pain most intense?
Is it all over the head, on one side, on the forehead, or behind the eyes?
Do the headaches interfere with sleep?
Is working or doing tasks difficult or impossible?
A healthcare provider will likely be able to diagnose the condition based on symptoms alone. However, if the headache pattern is unique or different, the provider may order imaging tests, like MRI or CT scans, to rule out other diagnoses. Chronic tension headaches can be confused with other chronic daily headache disorders like chronic migraine, hemicrania continua, temporomandibular joint dysfunction/TMJ, or cluster headaches. (Fayyaz Ahmed. 2012)
Treatment
Pharmacological therapy for chronic tension headaches usually involves preventive medication.
Amitriptyline is one medication that has been found to be beneficial in chronic tension headache prevention.
According to a meta-analysis of 22 published studies in the Journal of General Internal Medicine, these medications are superior to placebo in reducing headache frequency, with an average of 4.8 fewer headache days per month.
Additional preventive medications may include other antidepressants like:
Remeron – mirtazapine.
Anti-seizure medications – like Neurontin – gabapentin, or Topamax – topiramate.
A healthcare provider may also prescribe medication to treat headache episodes, which include:
Prescription non-steroidal anti-inflammatory drugs or NSAIDs, including acetaminophen, naproxen, indomethacin, or ketorolac.
Opiates
Muscle relaxants
Benzodiazepines – Valium
Non-Medication Treatment
Behavioral therapies are sometimes used on their own or in combination with medication to prevent and manage chronic tension headaches. Examples include:
Acupuncture
An alternative therapy that involves using needles to stimulate specific points on the body believed to connect with certain pathways/meridians that carry vital energy/chi throughout the body.
Biofeedback
In Electromyography – EMG biofeedback, electrodes are placed on the scalp, neck, and upper body to detect muscle contraction.
The process can be costly and time-consuming, and there is little evidence to support its effectiveness.
Physical Therapy
A physical therapist can work out stiff and tight muscles.
Train individuals on stretches and targeted exercises for loosening tight head and neck muscles.
Cognitive Behavioral Therapy/CBT
Involves learning how to identify headache triggers and cope in a less stressful and more adaptive way.
Headache specialists often recommend CBT in addition to medication when developing a treatment plan. (Katrin Probyn et al., 2017)
Teeth-grinding and jaw-clenching training/treatment can help when they are contributors.
Regular exercise, as well as practicing healthy sleep hygiene, can be beneficial in prevention.
Supplements
Some individuals with chronic tension headaches may find relief using supplements. The American Academy of Neurology and the American Headache Society report the following supplements can be effective: (National Center for Complementary and Integrative Health. 2021)
Butterbur
Feverfew
Magnesium
Riboflavin
If the headaches come on suddenly, cause waking up from sleep, or last for days, it’s important to consult a healthcare provider to rule out any underlying causes and develop a personalized treatment plan.
Ahmed F. (2012). Headache disorders: differentiating and managing the common subtypes. British journal of pain, 6(3), 124–132. doi.org/10.1177/2049463712459691
Jackson, J. L., Mancuso, J. M., Nickoloff, S., Bernstein, R., & Kay, C. (2017). Tricyclic and Tetracyclic Antidepressants for the Prevention of Frequent Episodic or Chronic Tension-Type Headache in Adults: A Systematic Review and Meta-Analysis. Journal of general internal medicine, 32(12), 1351–1358. doi.org/10.1007/s11606-017-4121-z
Probyn, K., Bowers, H., Mistry, D., Caldwell, F., Underwood, M., Patel, S., Sandhu, H. K., Matharu, M., Pincus, T., & CHESS team. (2017). Non-pharmacological self-management for people living with migraine or tension-type headache: a systematic review including analysis of intervention components. BMJ open, 7(8), e016670. doi.org/10.1136/bmjopen-2017-016670
Individuals that have gone through a back injury may develop a synovial spinal cyst as a way to protect the spine that could cause pain symptoms and sensations. Can knowing the signs help healthcare providers develop a thorough treatment plan to relieve pain, prevent worsening of the condition and other spinal conditions?
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Spinal Synovial Cysts
Spinal synovial cysts are benign fluid-filled sacs that develop in the spine’s joints. They form because of spinal degeneration or injury. The cysts can form anywhere in the spine, but most occur in the lumbar region/lower back. They typically develop in the facet joints or junctions that keep the vertebrae/spinal bones interlocked.
Symptoms
In most cases, synovial cysts don’t cause symptoms. However, the doctor or specialist will want to monitor for signs of degenerative disc disease, spinal stenosis, or cauda equina syndrome. When symptoms do present, they typically cause radiculopathy or nerve compression, which can cause back pain, weakness, numbness, and radiating pain caused by the irritation. The severity of symptoms depends on the size and location of the cyst. Synovial cysts can affect one side of the spine or both and can form at one spinal segment or at multiple levels.
Effects Can Include
Radiculopathy symptoms can develop if the cyst or inflammation caused by the cyst comes into contact with a spinal nerve root. This can cause sciatica, weakness, numbness, or difficulty controlling certain muscles.
Neurogenic claudication/impingement and inflammation of spinal nerves can cause cramping, pain, and/or tingling in the lower back, legs, hips, and buttocks. (Martin J. Wilby et al., 2009)
If the spinal cord is involved, it may cause myelopathy/severe spinal cord compression that can cause numbness, weakness, and balance problems. (Dong Shin Kim et al., 2014)
Symptoms related to cauda equina, including bowel and/or bladder problems, leg weakness, and saddle anesthesia/loss of sensation in the thighs, buttocks, and perineum, can present but are rare, as are synovial cysts in the middle back and neck. If thoracic and cervical synovial cysts develop, they can cause symptoms like numbness, tingling, pain, or weakness in the affected area.
Causes
Spinal synovial cysts are generally caused by degenerative changes like osteoarthritis that develop in a joint over time. With regular wear and tear, facet joint cartilage/the material in a joint that provides protection, a smooth surface, friction reduction, and shock absorption begins to waste away. As the process continues, the synovium can form a cyst.
Traumas, large and small, have inflammatory and degenerative effects on joints that can result in the formation of a cyst.
Around a third of individuals who have a spinal synovial cyst also have spondylolisthesis.
This condition is when a vertebrae slips out of place or out of alignment onto the vertebra underneath.
It is a sign of spinal instability.
Instability can occur in any spine area, but L4-5 are the most common levels.
This segment of the spine takes most of the upper body weight.
Epidural corticosteroid injections can reduce inflammation and could be an option to relieve pain.
Patients are recommended to receive no more than three injections per year.
Surgical Options
For severe or persistent cases, a doctor may recommend decompression surgery to remove the cyst and surrounding bone to relieve pressure on the nerve root. Surgical options range from minimally invasive endoscopic procedures to larger, open surgeries. The best surgical option varies based on the severity of the situation and whether associated disorders are present. Surgical options include:
Laminectomy – Removal of the bony structure that protects and covers the spinal canal/lamina.
Hemilaminectomy – A modified laminectomy where a smaller portion of the lamina is removed.
Facetectomy – The removal of part of the affected facet joint where the synovial cyst is located, usually following a laminectomy or hemilaminectomy.
Fusionof the facet joints and vertebra – Decreases vertebral mobility in the injured area.
Most individuals experience immediate pain relief following a laminectomy or hemilaminectomy.
Fusion can take six to nine months to heal completely.
If surgery is performed without fusion where the cyst originated, the pain could return, and another cyst could form within two years.
Surgery Complications include infection, bleeding, and injury to the spinal cord or nerve root.
How I Gained My Mobility Back With Chiropractic
References
Wilby, M. J., Fraser, R. D., Vernon-Roberts, B., & Moore, R. J. (2009). The prevalence and pathogenesis of synovial cysts within the ligamentum flavum in patients with lumbar spinal stenosis and radiculopathy. Spine, 34(23), 2518–2524. doi.org/10.1097/BRS.0b013e3181b22bd0
Kim, D. S., Yang, J. S., Cho, Y. J., & Kang, S. H. (2014). Acute myelopathy caused by a cervical synovial cyst. Journal of Korean Neurosurgical Society, 56(1), 55–57. doi.org/10.3340/jkns.2014.56.1.55
Epstein, N. E., & Baisden, J. (2012). The diagnosis and management of synovial cysts: Efficacy of surgery versus cyst aspiration. Surgical neurology international, 3(Suppl 3), S157–S166. doi.org/10.4103/2152-7806.98576
For individuals looking to spice up their diet, can jalapeño peppers provide nutrition, and be a good source of vitamins?
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Jalapeño Pepper Nutrition
Jalapeños are one of many types of chili peppers that are used to accent or garnish and add heat to a dish. This pepper variety is generally harvested and sold when it is a glossy dark green but turns red as it matures. The following nutrition information for one 14-gram jalapeño pepper. (FoodData Central. U.S. Department of Agriculture. 2018)
Jalapeño peppers contain very little carbohydrates and cannot be tested with the standard GI methodology. (Fiona S. Atkinson et al., 2008)
6 grams of carbohydrates in 1-cup serving has an extremely low glycemic load, meaning the peppers do not raise blood sugar levels rapidly or provoke an insulin response. (Mary-Jon Ludy et al., 2012)
Fat
Jalapeños have a trace amount of fat that is mostly unsaturated.
Protein
The peppers are not a recommended source of protein, as they contain less than a gram of protein in a full cup of sliced jalapeños.
Vitamins and Minerals
One pepper contains about 16 milligrams of vitamin C, about 18% of the recommended daily allowance/RDA.
Jalapeños are a good source of vitamin A, which supports skin and eye health.
In 1/4 cup sliced jalapeño peppers, individuals acquire around 8% of the recommended daily amount of vitamin A for men and 12% for women.
Jalapeños are also a source of vitamins B6, K, and E.
Health Benefits
Many health benefits have been attributed to capsaicin which is the substance that generates the heat in the peppers, including alleviating pain and itching by blocking a neuropeptide that transmits those signals to the brain. (Andrew Chang et al., 2023)
Pain Relief
Research shows capsaicin – supplements or topical ointments/creams – can relieve nerve and joint pain. (Andrew Chang et al., 2023)
Lower the Risk of Heart Disease
A study of individuals with low levels of healthy HDL cholesterol, who are at risk of coronary heart disease/CHD, showed that capsaicin supplements improved risk factors for CHD. (Yu Qin et al., 2017)
Reduce Inflammation
The vitamin C in the peppers acts as an antioxidant, which means it can repair cells damaged by oxidative stress and reduce inflammation.
They can be consumed raw, pickled, canned, or smoked/chipotle peppers and are hotter than fresh or canned because they are dried and treated.
Storage and Safety
Fresh jalapeños can be stored at room temperature for a few days or in the refrigerator for about a week.
Once a jar is opened, keep it in the refrigerator.
For an open can of peppers, transfer to a glass or plastic container for refrigerator storage.
Peppers can be frozen after preparing by cutting off the stems and scooping out the seeds.
Frozen jalapeños are best within 6 months for the best quality, but can be kept for much longer.
Preparation
Removing the seeds can help reduce the heat.
Jalapeños can be eaten whole or sliced and added to salads, marinades, salsa, or cheeses.
Some add jalapeños to smoothies for a spicy kick.
They can be used in various recipes for added heat and tanginess.
Chiropractic, Fitness, and Nutrition
References
FoodData Central. U.S. Department of Agriculture. (2018). Peppers, jalapeno, raw.
Atkinson, F. S., Foster-Powell, K., & Brand-Miller, J. C. (2008). International tables of glycemic index and glycemic load values: 2008. Diabetes care, 31(12), 2281–2283. doi.org/10.2337/dc08-1239
Ludy, M. J., Moore, G. E., & Mattes, R. D. (2012). The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chemical senses, 37(2), 103–121. doi.org/10.1093/chemse/bjr100
National Institutes of Health Office of Dietary Supplements. (2021). Vitamin C: Fact Sheet for Health Professionals.
Chang A, Rosani A, Quick J. Capsaicin. [Updated 2023 May 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK459168/
Qin, Y., Ran, L., Wang, J., Yu, L., Lang, H. D., Wang, X. L., Mi, M. T., & Zhu, J. D. (2017). Capsaicin Supplementation Improved Risk Factors of Coronary Heart Disease in Individuals with Low HDL-C Levels. Nutrients, 9(9), 1037. doi.org/10.3390/nu9091037
American Academy of Allergy Asthma and Immunology. (2017). Ask the Expert: Pepper Allergy.
For individuals working at a desk or work station where the majority of the work is done in a sitting position and increases the risk for a variety of health problems, can using a standing desk help prevent musculoskeletal problems and improve short and long-term wellness?
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Stand Desks
More than 80% of jobs are done in a seated position. Stand desks have proven to help. (Allene L. Gremaud et al., 2018) An adjustable stand desk is intended to be the standing height of an individual. Some desks can be lowered to use while sitting. These desks can improve:
Blood circulation
Back pain
Energy
Focus
Individuals who are less sedentary may experience decreased depression, anxiety, and risk of chronic disease.
Improve Posture and Decrease Back Pain
Sitting for prolonged periods can cause fatigue and physical discomfort. Back pain symptoms and sensations are common, especially when practicing unhealthy postures, already dealing with existing back problems, or using a non-ergonomic desk set-up. Instead of only sitting or standing for the whole workday, alternating between sitting and standing is far healthier. Practicing sitting and standing regularly reduces body fatigue and lower back discomfort. (Alicia A. Thorp et al., 2014) (Grant T. Ognibene et al., 2016)
Increases Energy Levels
Prolonged sitting correlates with fatigue, reduced energy, and productivity. A sit-stand desk can provide benefits like increased productivity levels. Researchers discovered that sit-stand desks could improve the general health and productivity of office workers. Individuals in the study reported:
According to the CDC, six in 10 individuals in the U.S. have at least one chronic disease, like diabetes, heart disease, stroke, or cancer. Chronic disease is the leading cause of death and disability, as well as a leading force of healthcare costs. (Centers for Disease Control and Prevention. 2023) While further research is needed to see if standing desks can reduce the risk of chronic disease, one study looked to quantify the association between sedentary time and the risk of chronic disease or death. Researchers reported that sedentariness for prolonged periods was independently associated with negative health outcomes regardless of physical activity. (Aviroop Biswas et al., 2015)
Improved Mental Focus
Sitting for extended periods slows down blood circulation. This decreased blood flow to the brain lowers cognitive function and increases the risk of neurodegenerative conditions. One study confirmed that healthy individuals who worked in a prolonged sitting position had reduced brain blood flow. The study found that frequent, short walks could help prevent this. (Sophie E. Carter et al., 2018) Standing increases blood and oxygen circulation. This improves cognitive function, which also helps improve focus and concentration.
Depression and Anxiety Reduction
Modern lifestyles typically contain large amounts of sedentary behavior.
However, there is a small amount about the mental health risks of prolonged sedentary behavior. There have been a few studies aimed at improving public understanding. One study focused on a group of older adults, having them self-report sedentary habits that included television, internet, and reading time. This information was compared to their individual scoring on the Centre of Epidemiological Studies Depression scale. (Mark Hamer, Emmanuel Stamatakis. 2014)
The researchers found that certain sedentary behaviors are more harmful to mental health than others.
Television watching, for example, resulted in increased depressive symptoms and decreased cognitive function. (Mark Hamer, Emmanuel Stamatakis. 2014)
Internet use had the opposite effect, decreasing depressive symptoms and increasing cognitive function.
Researchers theorize that the results come from the contrasting environmental and social contexts in which they are happening. (Mark Hamer, Emmanuel Stamatakis. 2014)
Another study looked at the possible correlation between sedentary behavior and anxiety.
Incorporating a standing desk into the workspace can help to reduce the negative effects of sedentary behaviors, leading to improved productivity, improved mental and physical health, and a healthy work environment for individuals who work long hours at a desk or workstation.
Understanding Academic Low Back Pain: Impact and Chiropractic Solutions
References
Gremaud, A. L., Carr, L. J., Simmering, J. E., Evans, N. J., Cremer, J. F., Segre, A. M., Polgreen, L. A., & Polgreen, P. M. (2018). Gamifying Accelerometer Use Increases Physical Activity Levels of Sedentary Office Workers. Journal of the American Heart Association, 7(13), e007735. doi.org/10.1161/JAHA.117.007735
Thorp, A. A., Kingwell, B. A., Owen, N., & Dunstan, D. W. (2014). Breaking up workplace sitting time with intermittent standing bouts improves fatigue and musculoskeletal discomfort in overweight/obese office workers. Occupational and environmental medicine, 71(11), 765–771. doi.org/10.1136/oemed-2014-102348
Ognibene, G. T., Torres, W., von Eyben, R., & Horst, K. C. (2016). Impact of a Sit-Stand Workstation on Chronic Low Back Pain: Results of a Randomized Trial. Journal of occupational and environmental medicine, 58(3), 287–293. doi.org/10.1097/JOM.0000000000000615
Ma, J., Ma, D., Li, Z., & Kim, H. (2021). Effects of a Workplace Sit-Stand Desk Intervention on Health and Productivity. International journal of environmental research and public health, 18(21), 11604. doi.org/10.3390/ijerph182111604
Centers for Disease Control and Prevention. Chronic disease.
Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Silver, M. A., Mitchell, M. S., & Alter, D. A. (2015). Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. Annals of internal medicine, 162(2), 123–132. doi.org/10.7326/M14-1651
Carter, S. E., Draijer, R., Holder, S. M., Brown, L., Thijssen, D. H. J., & Hopkins, N. D. (2018). Regular walking breaks prevent the decline in cerebral blood flow associated with prolonged sitting. Journal of applied physiology (Bethesda, Md. : 1985), 125(3), 790–798. doi.org/10.1152/japplphysiol.00310.2018
Hamer, M., & Stamatakis, E. (2014). Prospective study of sedentary behavior, risk of depression, and cognitive impairment. Medicine and science in sports and exercise, 46(4), 718–723. doi.org/10.1249/MSS.0000000000000156
Teychenne, M., Costigan, S. A., & Parker, K. (2015). The association between sedentary behaviour and risk of anxiety: a systematic review. BMC public health, 15, 513. doi.org/10.1186/s12889-015-1843-x
Individuals with neck and shoulder pain may experience what feels like tightened lumps or knots in and around the muscles where the neck and shoulder meet. Can using kinesiology tape for neck and shoulder trigger points help to loosen and release them, restore function, and bring pain relief?
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Kinesiology Tape For Neck and Shoulder Trigger Points
The upper trapezius and levator scapula muscles are where the shoulder and neck come together and are often the location of trigger point formations. These trigger points can cause tension, pain, and muscular spasms in the neck and shoulders. Various treatments for releasing trigger points and alleviating the pain symptoms include therapeutic massage, trigger point release, and chiropractic adjustments in a multidisciplinary treatment approach.
Electrical stimulation and ultrasound have often been used to break up the knots, but scientific evidence has shown that these treatments alone are not the most effective. (David O. Draper et al., 2010)
Stretching the neck muscles can bring tension relief and help release the knots.
Kinesiology tape can decrease the pain and spasms and help to release the trigger points.
Therapy
Using kinesiology tape is a form of physical therapy that can be used in various ways.
The tape helps lift the upper tissues from underlying tissues to increase circulation and release muscular spasms.
It can help improve muscular contractions, decrease swelling, and inhibit pain in injured tissues.
Helps stop the trigger points and knots from worsening.
The tape can also be used for managing lymphedema.
Usage
To decrease trigger points, individuals can use a specific kinesiology tape strip called a lift strip. Individuals can consult their healthcare provider or physical therapist to show them the various types of strips to learn how to cut them properly.
Before using kinesiology tape, consult a healthcare provider or physical therapist to assess the injury and situation.
Kinesiology tape is not for everyone, and some people have conditions where the use of kinesiology tape should be avoided altogether.
A therapist can evaluate the neck pain and trigger points to determine if the individual should use kinesiology tape.
To use kinesiology tape for neck and shoulder trigger points:
Get comfortable with the neck and shoulders exposed.
Cut one lift strip for each side of the neck, if necessary.
The lift strip should be around 3 to 4 inches long.
Remove the paper backing in the center with the exposed tape in the center, which should look like a band-aid.
Both ends of the lift strip should still have the paper backing on.
Stretch out the kinesiology tape.
Place the stretched tape directly over the trigger points in the upper shoulder area.
Remove the backing on either side of the lift strip and place the ends on without stretching.
Gently rub the tape to help the adhesive adhere.
Once the tape has been applied, it can be left there for 2 to 5 days.
It’s ok if it gets wet with a bath or shower.
Monitor the skin around the tape to watch for redness or other signs of a negative reaction to the tape.
Kinesiology taping can be a useful tool to decrease pain and spasms but does not replace professional treatment, prescribed exercises and stretches, and posture retraining.
The physical therapy team will teach proper self-care strategies for the individual’s condition.
For individuals with neck and shoulder pain and muscle spasms, a trial of kinesiology taping may help alleviate symptoms and improve the overall injury.
The Non-Surgical Approach to Wellness with Chiropractic Care
References
Draper, D. O., Mahaffey, C., Kaiser, D., Eggett, D., & Jarmin, J. (2010). Thermal ultrasound decreases tissue stiffness of trigger points in upper trapezius muscles. Physiotherapy theory and practice, 26(3), 167–172. doi.org/10.3109/09593980903423079
For individuals experiencing gluteus minimus pain and are unsure where to start to deal with it, can a physical therapist, chiropractor, or general practitioner help diagnose lower extremity pain and develop an appropriate treatment plan?
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Gluteus Minimus Muscles
The gluteus minimus is the smallest muscle of the gluteal muscles. Combined with the gluteus maximus and gluteus medius, these muscles make up the glutes. The glutes help form the buttocks shape, stabilize the hips, rotate the legs, and raise the thighs. The gluteus minimus and medius specifically support the gluteus maximus’s ability to raise the leg to the side and rotate the thigh inwards. (ScienceDirect. 2011)
Anatomy
The gluteus minimus muscles are triangular and lie underneath the gluteus medius near the rotators of the hip joints. The muscles start in the lower ilium region, the upper and largest area of the hip bone that makes up the pelvis and attaches to the femur/thigh bone.
The fibers on the top part of the muscle are thick and compact, while the lower fibers are flat and spread out.
The superior gluteal nerves and blood vessels separate the gluteus minimus and the medius.
The gluteus medius muscles start on the upper ilium region, which covers the gluteus minimus muscle entirely. The location of the gluteus minimus muscles envelopes the sciatic notch or the area in the pelvis that houses the piriformis muscle, superior gluteal vein, and superior gluteal artery, which provide a certain amount of protection.
Function
Movement depends on the location of the femur. The gluteus minimus muscle’s function is to:
Flex
Rotate
Stabilize
When the thigh is extended, it helps abduct or swing the leg out away from the body.
When the hip bones are flexed, the gluteus minimus rotates the thigh inward with the help of the gluteus medius.
The movements are done with the support of the muscle fibers, which contract to move the thigh in both directions. (ScienceDirect. 2011)
The gluteus minimus and the medius also stabilize the hips and pelvis during movement and when resting.
Associated Conditions
One of the most common injuries is muscle wearing and tearing, which can cause pain over and around the greater trochanter. This is known as greater trochanteric pain syndrome or GTPS, a condition usually caused by a gluteus medius or minimus tendinopathy, which can include inflammation of the surrounding bursae. (Diane Reid. 2016) For a gluteus minimus tear, the pain/sensations will be felt outside the hip, especially when rolling or applying weight on the affected side. A tear can happen suddenly with no particular activity causing the tear to occur aside from normal use and stress on the muscle. Physical activities like walking may be painful.
Rehabilitation
Treatment depends on the severity of the condition. Usually, rest, ice, and over-the-counter medication can help reduce swelling and pain symptoms. For pain symptoms that are not subsiding, it’s recommended to see a healthcare provider who can run an MRI or X-ray to see the condition of the muscle and rule out other causes of pain. The healthcare provider will refer the patient to a physical therapy team that can evaluate the strength of the gluteus minimus and provide a list of exercises and stretches to help repair the muscle while conditioning the surrounding muscles. (SportsRec. 2017) Depending on the level of pain, sometimes the healthcare provider will prescribe a cortisone injection to the gluteus minimus muscle in conjunction with physical therapy. This will help alleviate the pain so that the physical therapy exercises can be done comfortably, allowing the gluteus maximus muscle to heal properly and strengthen. (Julie M. Labrosse et al., 2010)
Reid D. (2016). The management of greater trochanteric pain syndrome: A systematic literature review. Journal of orthopaedics, 13(1), 15–28. doi.org/10.1016/j.jor.2015.12.006
Labrosse, J. M., Cardinal, E., Leduc, B. E., Duranceau, J., Rémillard, J., Bureau, N. J., Belblidia, A., & Brassard, P. (2010). Effectiveness of ultrasound-guided corticosteroid injection for the treatment of gluteus medius tendinopathy. AJR. American journal of roentgenology, 194(1), 202–206. doi.org/10.2214/AJR.08.1215
For individuals experiencing a turf toe injury, can knowing the symptoms help athletes and non-athletes with treatment, recovery time, and returning to activities?
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Turf Toe Injury
A turf toe injury affects the soft tissue ligaments and tendons at the base of the big toe under the foot. This condition usually occurs when the toe is hyperextended/forced upward, such as when the ball of the foot is on the ground and the heel is lifted. (American Academy of Orthopaedic Surgeons. 2021) The injury is common among athletes who play sports on artificial turf, which is how the injury got its name. However, it can also affect non-athletes, like individuals working on their feet all day.
Recovery time after turf toe injury depends on the severity and the type of activities the individual plans to return to.
Returning to high-level sports activities after a severe injury can take six months.
These injuries vary in severity but usually improve with conservative treatment. In severe cases, surgery could be required.
Pain is the primary issue that stops physical activities after a grade 1 injury, while grades 2 and 3 can take weeks to months to heal completely.
Meaning
A turf toe injury refers to a metatarsophalangeal joint strain. This joint comprises ligaments that connect the bone on the sole of the foot, below the big toe/proximal phalanx, to the bones that connect the toes to the larger bones in the feet/metatarsals. The injury is usually caused by hyperextension that often results from a pushing-off motion, like running or jumping.
If experiencing turf toe symptoms, see a healthcare provider for a proper diagnosis so they can develop a personalized treatment plan. They will perform a physical exam to assess pain, swelling, and range of motion. (American Academy of Orthopaedic Surgeons. 2021) If the healthcare provider suspects tissue damage, they may recommend imaging with X-rays and (MRI) to grade the injury and determine the proper course of action.
Grades 2 and 3 come with partial or complete tissue tearing, severe pain, and swelling. Treatments for more severe turf toe can include: (Ali-Asgar Najefi et al., 2018)
Limited weight bearing
Using assistive devices like crutches, a walking boot, or a cast.
Physical therapy also includes proprioception and agility training exercises, orthotics, and wearing recommended shoes for specific physical activities. (Lisa Chinn, Jay Hertel. 2010)
A physical therapist can also help ensure that the individual does not return to physical activities before the injury is fully healed and prevent the risk of re-injury.
Grade 1 – Subjective as it varies depending on the individual’s pain tolerance.
Grade 2 – Four to six weeks of immobilization.
Grade 3 – Eight weeks minimum of immobilization.
It can take up to six months to return to normal function.
Returning To Normal Activities
After a grade 1 turf toe injury, individuals can return to normal activities once the pain is under control. Grades 2 and 3 take longer to heal. Returning to sports activities after a grade 2 injury can take around two or three months, while grade 3 injuries and cases that require surgery can take up to six months. (Ali-Asgar Najefi et al., 2018)
Sports Chiropractic Treatment
References
American Academy of Orthopaedic Surgeons. (2021). Turf toe.
American College of Foot and Ankle Surgeons. Foot Health Facts. (2023). RICE protocol.
Najefi, A. A., Jeyaseelan, L., & Welck, M. (2018). Turf toe: A clinical update. EFORT open reviews, 3(9), 501–506. doi.org/10.1302/2058-5241.3.180012
Pinter, Z. W., Farnell, C. G., Huntley, S., Patel, H. A., Peng, J., McMurtrie, J., Ray, J. L., Naranje, S., & Shah, A. B. (2020). Outcomes of Chronic Turf Toe Repair in Non-athlete Population: A Retrospective Study. Indian journal of orthopaedics, 54(1), 43–48. doi.org/10.1007/s43465-019-00010-8
Chinn, L., & Hertel, J. (2010). Rehabilitation of ankle and foot injuries in athletes. Clinics in sports medicine, 29(1), 157–167. doi.org/10.1016/j.csm.2009.09.006
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