Biocentrism is the ethical perspective with the moral standing or holding that all life deserves equal, ethical consideration and value. Although components of biocentrism can be discovered in spiritual traditions, it was not until the late decades of the 20th century�that the topic was dealt with by philosophical ethics in the Western tradition in a systematic method.
As a normative theory, biocentrism has practical implications for human behaviour. The good of all living beings generates responsibilities on the part of human beings.
Biocentrism may best be viewed as a means with which to follow and not as a set of rules to approach life. Approaching any and every living being with awe and humility can help to make life more purposeful, and it is in this manner that with which humans interact with other beings. Biocentric ethics can help to develop a group of attitudes and habits.
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Biocentrism and Chiropractic Perspective
Following a biocentric ideal, in order for humans to achieve overall health and wellness, healthcare professionals and specialists have discussed the importance of maintaining and caring for the well-being of all living organisms which can be found within the human body, including microorganisms like bacteria. One natural medicine option is available to help safely and effective treat the body, much like the biocentrism belief: chiropractic care.
Chiropractic care, involving manual manipulations and spinal adjustments, can naturally provide relief from bodily pain and symptoms of bigger problems at hand, however, it’s crucial to understand that chiropractic doesn’t aim to become a cure for any one illness, disease, or health condition. Rather, chiropractic helps ease these by bringing the body back into balance, alignment, and stability. Chiropractic allows the body to naturally heal itself.
Chiropractors believe that when your system is aligned from adjustment methods, it has a greater prospect of recovering and repairing itself from the inside out. This may indirectly treat issues impacting a patient, while also preventing potential health concerns from taking hold too. Studies have shown that a manipulation of the spinal column can help to reduce inflammation and stress as well as help boost a person’s disposition, regulate sleep cycles, and also stabilize blood pressure levels. These effects often add up to bring relief from more serious health conditions, such as diabetes. In this way, chiropractic does not treat the issue, but it helps the body combat it naturally.
In order to comprehend how the body is really helped by this kind of care, it’s important to understand the parts of the body it benefits, such as the brain and spine. When you think about it, the spine is the base of our bodies, as it’s in charge of carrying out many of the body’s important functions. Primarily, it keeps us vertical and gives us both equilibrium and stability. It is also a part of the nervous system, which is the human body’s communication center. The central nervous system as a whole, sends and receives messages all over the body, and its wellness determines body functions. Though you might immediately understand its importance, much like biocentrism, the ethical perspective that all life deserves equal moral consideration or has equal moral standing, the health and wellness of the spine is linked to the entire body, which is exactly what makes its general well-being so crucial to a lot of structures and functions.
Involving Biocentrism with Nutrition
Chiropractic is based on the premise that the body is able to achieve and maintain health through its own natural recuperative powers, provided it has a properly functioning nervous system which also receives the essential health care elements. These components include sufficient nourishment, water, rest, exercise and a clean atmosphere. Through a biocentric ideal, the human body can continue maintaining a healthy system by taking care of the microorganisms, such as the bacteria found in our gut, as well as the plants and animals which we consume. Biocentrism also involves taking care of the environment. A healthy environment can ensure humans are consuming healthy organisms as well.
The body consists of two synergistic elements that have to function at optimal for health. Issues in the biomechanical component, comprising joints, tendons, ligaments and bones controlled by the nervous system, can be handled by the chiropractic care, therapy and rehabilitation. Problems in the biochemical component, consisting of the organs with all of their functions and also controlled by the nervous system, are best addressed by nutrition, which includes food, water and supplements. As you can’t function without impacting the other, it is important to address both elements. With knowledge of nutrition and the ability to help individuals, individuals can begin to follow more biocentric ideals in order to make better decisions and to support the health of their own bodies.
Many chiropractors believe that their patients must accept responsibility for their wellness and well-being. Consequently, DCs, or doctors of chiropractic, provide exercise recommendations, dietary guidance, health-risk avoidance advice and wellness counseling. Chiropractors are often active in public health efforts to improve the well-being of individuals.
“All good health starts with the gut. A lack of gut health leads to more musculoskeletal issues. Sixty to 70 percent of our immune cells are in our gut,” stated Dr. Silverman, DC. His therapy revolves around changing patients’ lifestyles, making them more active and putting them on a suitable dietary plan. “It is important to indicate a healthy diet plan to keep a healthy nutrient supply to help the body with natural purpose and recovery procedures,” concluded Dr. Silverman.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
By Dr. Alex Jimenez
Additional Topics: Back Pain
Back pain is one of the most common symptoms reported among the general population. While back pain can occur due to a variety of injuries and/or underlying conditions, a work accident has often been associated as a frequent origin of back pain issues. Back pain can affect an individual at least once throughout their lifetime. Fortunately, federal employees who experience back pain, such as symptoms of sciatica, can benefit from programs like FECA.
Federal employees face the same injury risks as those in the private industry and different areas of the public sector. Those risks can be serious. The Bureau of Labor Statistics (BLS) reports that approximately 124 federal employees suffered fatal accidents in 2013.
Based on the BLS, the top causes of fatal injuries among workers are:
A federal worker who suffers a job-related private injury or illness (or even families of these employees who have been lost) can seek benefits through the Federal Employees’ Compensation Act (FECA). These benefits include coverage of wages that are lost because of permanent or temporary disability. They also have death benefits for eligible survivors.
The following is a closer look at the most common leading causes of accidents among federal employees:
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Transportation Incidents
Many federal jobs require travel between offices or even as a main function of the job. Postal work is the apparent example. Truck and car accidents, which are usually as a result of driver error, can be fatal or result in serious injury. In cases where another driver is at a motor vehicle’s error caused an accident or fault, a worker may consider filing an injury claim in addition to seeking workers’ compensation benefits.
Violence
Unfortunately, federal employees may also be hurt by violence. Incidents of violence include attacks by other creatures and dogs as a cause of harm. In acts of violence, the perpetrator or an animal’s owner may also be held responsible for the employee’s injury, which adds to compensation for the employee’s losses.
Struck by Object or Equipment
There are many ways from being struck by an object or equipment, a worker can suffer a head injury, eye injury, fracture, internal organ injury, cut, bruise or alternative injury. By way of instance, materials and tools can drop from above in a storeroom or roll off a truck. Material stacked can collapse. Debris could be ejected by means of a power tool. By, or a man who excursions can fall and hit at them, make them fall and be hurt.
Falls, Trips or Slips
Slipping or tripping onto a floor or falling off a ladder, scaffolding is a common source of injury in all walks of life. Falls can lead to broken bones, brain injuries, back and spine injuries and much more. In the workplace, using scaling ladders, step stools or other gear puts a worker in danger of falling. Meanwhile, as workers leave equipment or leave slippery and moist floors, this can result in falling accidents.
Harmful Substance Exposure
From being exposed to certain harmful substances such as chemicals, A worker can suffer catastrophic injuries such as burns. A worker may also create health issues from repeated exposure to asbestos, smoke, diesel exhaust or other dangerous substances.
Fire and Explosions
Compressed gases, flammable liquids, open-flames and chemicals are fire and explosion risks. At car depots with petrol or gasoline pumps for automobiles, trucks or equipment, fuel can be ignited. Some metals and synthetic substances that are organic in addition to many natural can form. Third-and-fourth-degree burns, if survived, typically require treatment that includes several surgeries and rehab and leave the sufferer disabled.
Caught-in / Caught-between Accidents
Employees involved in “captured” accidents can endure fractures and tearing accidents if their body parts or clothes become caught in machinery, or even when the worker is crushed between objects or torn from moving components. Caught-in accidents consist of trench, excavation or construction collapses, which may cause devastating injuries in addition to injuries.
Overexertion
Pressure and the stress from overexertion can harm nerves muscles and tendons in the neck, upper extremities and back. Work activities which can result in such musculoskeletal injuries include lifting, pushing, pulling, carrying and holding materials, tools and other objects. They can also be caused by bending, reaching working in awkward body positions and doing similar jobs repetitively or the exact same. Employees can suffer harms that cause numbness, swelling and debilitating pain and sprains, strains, tears, pinched nerves, herniated discs, hernia, carpal or tarsal tunnel syndrome.
Electrocution / Shock
Workers who come into contact may suffer electrocution, which can be death, or jolt, which encircles burns and other accidents caused . Electrical currents can also cause explosions, fires, arc flash and arc blast — each of which might cause burn injuries. Shock and electrocution may be caused by contact with bare wires , damaged fixtures, overhead power lines or faulty equipment or gear.
Seek Federal Benefits
It can be difficult for people people who have never before applied to document a federal workers’ compensation or disability benefits claim. The principles regulating benefits available to employees are lengthy and complicated. Workers who are eligible for numerous advantages may realize that they offset each other, so your total benefit might be less than what you deserve if your claim is organised improperly.
Various experts will allow you to sort through the confusion and work to pursue the advantages or reimbursement you deserve. They can work throughout the country with federal employees.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
Back pain is one of the most common symptoms reported among the general population. While back pain can occur due to a variety of injuries and/or underlying conditions, a work accident has often been associated as a frequent origin of back pain issues. Back pain can affect an individual at least once throughout their lifetime. Fortunately, federal employees who experience back pain, such as symptoms of sciatica, can benefit from programs like FECA.
In the last few decades, important puzzles of mainstream science have generated a re-evaluation of the nature of the world which goes far beyond anything we could have imagined. A more precise comprehension of the planet requires that we believe it is biologically centered.
It’s a very simple but wonderful notion that Biocentrism tries to clarify. Knowing this fully yields answers. This new version, blending physics and biology rather than keeping them separate, and placing observers to the equation, is called biocentrism. Its requirement is driven in part by the attempts to make a theory of everything, an overarching view.
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What’s Biocentrism?
Biocentrism, in an ecological and political sense, as well as literally, is a moral standpoint that extends value that is inherent to all things. It’s an understanding of how the earth works as it relates to biodiversity. It stands in contrast to anthropocentrism, which centers only on humans value. The biocentrism extends value to the whole of nature.
The term biocentrism encompasses all environmental ethics that expand the standing of moral object from human beings to all living things in character. Ethics calls for a rethinking of the relationship between people and nature. It states that character does not exist only to be consumed or used by people, but that people are only one species among many, and that because we are a part of an ecosystem, any activities which negatively influence the living systems of which we’re a part adversely affect us as well, whether or not we maintain that a biocentric worldview.
Biocentrism and Human Health
Biocentrists endorse species’ equality. But is endorsing the equality of species compatible with maintaining the health of individuals, or should at least sometimes the health of humans be forfeited for the sake of other species? In the following guide, the compatibility of individual and biocentrism health is discussed in detail. It is asserted that maintaining the prestige of species is in no way in conflict. In fact, It can be additionally argued that there’s a relationship between the prerequisites for human well-being and the requirements of biocentrism.
Biocentrists are well known for their devotion to the equality of species. Yet if this dedication is to be defensible, it may be argued that it has to be understood by analogy with humans’ equality. Accordingly, just as we claim that people are equivalent, yet justifiably treat them otherwise, we ought to also have the ability to claim that all species are equal, yet justifiably treat them as such. In human ethics, there are interpretations which we give. Everybody is equally at liberty to pursue her or his own interests, but this allows us to always prefer ourselves to others, who are understood to be like competitions in a competitive match.
In fact, this belief �and how it could relate to human health and wellness can be closely correlated with the study of microbiology and it’s institution. Microbiology is a modern discipline intended to objectively study microorganisms, including pathogens and nonpathogens. Also, it can be argued that an exclusively biocentric microbiology is crucial for enhancing our understanding not only of the microbial world outside, but also that of our own guts, and our own species.
Since its birth, microbiology associated with biocentrism has been associated with human health and individual pursuits (e.g., cheese, yogurt, beer, wine, pickles, and recently fuel). Biology is largely microscopic; large plants, other animals that are macroscopic, and individuals are the exception. The simple fact that human eyes have a limited range shouldn’t stop individuals from embracing a realistic view of nature. Nevertheless, research institutions and funding agencies give priority to the analysis of microbes which interact with human health, the ones that make energy, or the ones that improve the taste and yield of individual foods, largely ignoring the vast majority of projected bacterial and archaeal cells on Earth.
The area of metagenomics has crossed the medical barrier, and it is becoming common to see that the gut and mouth microbiomes, by way of example, are being examined and explained similarly to those in other environments.
Biocentric microbiology helps us better understand pathogenesis. Classifying microbes into friends and foes, often preventing us from recognizing the main goal of each microbe, which will be not any different from the most important objective of every organism: survival. Biocentric microbiology will especially benefit genomics, phylogenomics evolutionary biology.
It may be argued that microbiology will progress fields associated with human health, including diagnostics, immunoprophylaxis, and therapeutics. The classical illustration of how diagnostics have profited from environmental microbiology is that the development of polymerase chain reaction (PCR)-based microbial analysis tools. PCR is essential in identifying and quantifying human pathogens, and is the only reliable method.
As with a variety of treatments and alternative care methods, biocentrism in the medical field can ultimately help health care professionals improve the well-being of humans simply from the understanding that the biology around us, by keeping it safe, can substantially help improve the overall health and wellness of human beings.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
By Dr. Alex Jimenez
Additional Topics: Wellness
Overall health and wellness are essential towards maintaining the proper mental and physical balance in the body. From eating a balanced nutrition as well as exercising and participating in physical activities, to sleeping a healthy amount of time on a regular basis, following the best health and wellness tips can ultimately help maintain overall well-being. Eating plenty of fruits and vegetables can go a long way towards helping people become healthy.
Federal employees that are injured at work do not get benefits through workers’ comp insurance or their nation’s workers’ comp program.
Instead, federal employees receive workers’ compensation benefits through the Federal Employees Compensation Act, abbreviated as FECA, except for railroad workers, longshoremen, black lung coal miners, and refuge workers (that are insured under their own national laws for workers’ compensation). Members of the USA armed forces are also not considered federal employees for purposes of FECA.
FECA provides benefits and injury compensation for workers injured on the job, or even if their injury happened during the course and scope of their employment offsite. FECA covers both injuries and occupational diseases that arise over time work conditions. The United States Department of Labor, through the Office of Worker Compensation Programs, administers the workers’ comp benefits provided by the Federal Employees Compensation Act.
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Qualifications
Coverage under FECA, or the Federal Employees Compensation Act, is supplied to all national government employees regardless of the number of years of service, nature of the position, or kind of job they perform. In order to be covered by FECA, you must be employed by the federal government, not a private government contractor. If you are currently working for a private business, the workers’ compensation laws in the state will cover you.
For the injury or illness to qualify under FECA, then you must have become injured while performing duties of your job or you developed a disease because of the conditions and hazards inherent in your job. This may consist of accidents occurring while working or traveling offsite as well.
FECA does not cover injuries and diseases that arise because of activities beyond the “course and scope of your employment.” Activities beyond the course and scope of employment include commuting to and from work, recreational excursions, and activities for private reasons. Injuries sustained while intoxicated or under the influence of non-prescription drugs will not be covered by the Federal Employees Compensation Act. FECA also provides benefits to surviving family members for employees that die on the job while performing work-related pursuits.
Back Pain in Federal Employees
As with anyone experiencing symptoms of back pain after being involved in a work accident, due to aggravated conditions or illness, or simply from wear-and-tear injuries, it’s essential for federal employees to seek the proper care and benefits for their symptoms to receive immediate medical attention. Spine issues resulting in sciatica can be debilitating and may affect an employee’s capability to work. Programs for federal employees like FECA may help substantially improve an individual’s overall health and wellness, allowing them to return to work as soon as possible.
FECA Workers’ Compensation Benefits
If your FECA workers’ compensation claim is permitted, you will start to receive workers’ compensation benefits to compensate you for your injury or illness and help you with the recovery. First, FECA will cover all necessary and appropriate claim-related medical therapy. This includes prescriptions, surgery and rehabilitation.
The Federal Employees Compensation Act provides compensation if a worker is disabled and unable to work as a result of industrial injury or occupational disease. You will be compensated by your service directly for your lost wages and more. Should your inability to work exceed 45 days, FECA will cover your wages that are lost.
If your workers’ compensation claim is based on an occupational disease, you’re entitled to compensation for lost salary from FECA after an initial three-day waiting period.
If your injury or illness results in permanent partial disability or permanent total disability, FECA will provide advantages and additional benefits. The total amount of the compensation is based on the severity of your permanent disability and the effect it has on your earning capacity. And if you have dependents, you will probably receive increased permanent disability compensation to account for your own requirement to supply for those dependents.
In the event that you need job retraining to return to the workforce after your injury or illness FECA provides compensation. Dependents are eligible to receive survivor’s benefits. For further details regarding the benefits of the Federal Employees Compansation Act, visit the�Division of Federal Employees’ Compensation (DFEC).
Speak to an Attorney
If your FECA employees’ compensation claim is refused, your claim may be more complicated, or your injury may have been considered more severe. You should carefully consider speaking to a lawyer in your area experienced in FECA employees’ compensation law. Although an attorney isn’t necessary to obtain workers’ compensation benefits, an attorney can help in ensuring you get all of the benefits you’re entitled to get, guiding you through the procedure.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
Back pain is one of the most common symptoms reported among the general population. While back pain can occur due to a variety of injuries and/or underlying conditions, a work accident has often been associated as a frequent origin of back pain issues. Back pain can affect an individual at least once throughout their lifetime. Fortunately, federal employees who experience back pain, such as symptoms of sciatica, can benefit from programs like FECA.
Ketosis is a metabolic state where the liver takes proteins and fat and produces molecules to use for energy. Ketosis allows a starving person to survive for days (or even months). Some athletes see improvements while others feel miserable whenever they are in a condition that is ketogenic. Is a ketogenic diet right for you?
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Ketogenic Diet and the Brain
Your brain is about 2 percent of your body mass, even though it requires approximately 20 percent of your basal metabolic rate, more if you are a thinker. Various parts of your brain use different amounts of glucose, and almost twice as much in the morning. You will need to fuel your mind more if you are using your mind working hard through the day and solving problems. If you’re working more on engine control, (state a skill involving precision or equilibrium), then you will use less glucose. Many people can attest to how much energy is used by the brain when challenged.
Although sugar is run off by our brains rather than fat, they are also able to run off of ketones as an alternate fuel source. People who market diets tend to be aware the simple fact that an increase in ketones improves repair and the healing of neurons and increases the neurotransmitter GABA. (GABA makes it possible to sleep. It’s also the main neurotransmitter that sleep drugs and antipsychotic drugs influence.) Due to the impact of ketones on the brain, a ketogenic diet can really help those with seizures. Of course, ketosis means you’re burning far more fat, (in the form of ketones), for energy compared to glucose, and also, for the most part, that’s usually great thing.
You won’t venture to some harmful diabetic ketosis amount as long as you are generating even only a tiny amount of insulin. So as long as you are not Type 2 or a Type 1, there is nothing to immediately worry about. However, to stay in a state of ketosis, you typically need to eat less than 50g of carbs per day if not less than that. In this state, the body’s functions are based on fat rather than glycogen, and the brain is based on ketones instead of glucose.
People wishing to achieve ketosis can not consume an excessive amount of protein. This means no more than 150g per day. Protein could be converted into glycogen and as it may have been mentioned before by professionals, this protein can also be used to make glucose and you would throw the body out of ketosis.
Ketones vs Glucose
So, should you attempt to achieve this ketogenic state? For many people, they need to do it at least to change their body from insulin resistance. Again, like most things, it is very individualized. If you’re severely resistant this might be your way out of it and about the road to health again.
Overall, most people could do much better, (significance become more fit and more healthy), eating less carbs. But when they don’t need to, some people have a tendency to go to the stress and extreme carbs. Many people also fear insulin because everything we read about obesity, cancer, and pretty much any disorder talks about insulin and inflammation. But remember it is all about making just the right amount. Insulin is not a bad guy, just too much of it is. If you don’t make insulin when you ought to be you’re really in a more dire situation than becoming insulin resistant.
It typically takes two to three weeks to really shift your body over to fat from using glucose as a main fuel source, which is with an extremely low carb, high fat diet plan. Merely tweaking your diet a little bit won’t do the job. You have to go to the more extreme for a few weeks, and after that you can add in some carbohydrates and determine how you react to them, mentally and physically. The nice thing about changing your body from sugar burning is that you also won’t convert back to being a sugar-burner if you consume too many carbs for a brief period of time.
Whether your want to be in ketosis or not is your choice, but you should be able to go days with no carbs (other than veggies) in your diet plan. Carbohydrates should generally only be consumed when you only want to eat them, like pizza, or anything you are into, or once you are training hard or extended.
Remember, even if you’re only eating about 2,000 calories per day then 100g of carbohydrates is only 20 percent of your diet plan. You’re getting the identical amount of protein and the fat is left by that around 60 percent, which is grams of fat. (Fat is 9 calories per gram; protein and carbohydrates are every 4 cals.) You are going to want some more carbs, if you are training hard. You’ll need some carbohydrates. If you’re trying to select a diet , training difficult or in any medium to high intensity for a period. Therefore, if you are going to try a diet do it in the off season when you are building a strong base or when you’re in a recovery interval in racing or training hard.
On a clinical note, many individuals perform well staying in ketosis for more than a month or two months, max. Health disorders and pain have been a result of being in a ketogenic condition for such a long time. The diet helps people progress mentally and physically, but it can turn on them, without proper understanding. Therefore, if you’re going to go keto, have a rest every few months or so, and see how you operate and feel in and out of ketosis.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
By Dr. Alex Jimenez
Additional Topics: Wellness
Overall health and wellness are essential towards maintaining the proper mental and physical balance in the body. From eating a balanced nutrition as well as exercising and participating in physical activities, to sleeping a healthy amount of time on a regular basis, following the best health and wellness tips can ultimately help maintain overall well-being. Eating plenty of fruits and vegetables can go a long way towards helping people become healthy.
Since ketones are a preferred fuel for the heart and the diaphragm, and because a state of ketosis may provide extreme focus and cognitive performance during difficult mental activities, a ketogenic diet can be extremely useful for endurance athletes such as triathletes, distance swimmers, cyclists, marathoners, ultra-runners, etc..
Problem is, there are not a ton of tools out there about how highly active people can really get into a state of ketosis.
In this guide, author, triathlete, and ketogenic expert extraordinaire Patricia Daly explains how to do things the ideal way. Patricia just finished writing an amazing publication called “Practical Keto Meal Plans For Endurance Athletes: Tips, Tricks And How To’s For Optimizing Performance Using A High Fat, Low Carb Meal Plan”, and she has a wealth of information on this topic.�So in this article, you’re going to get the top 10 mistakes low-carb athletes make.
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Mistake #1: Being Scared of Fat
The ketogenic diet is quite different from other typical diets. The objective of your lifestyle is to teach the body to utilize ketone bodies rather than glucose as the primary source of energy. That is why the quantity is about 75 to 85+ percent of daily caloric consumption.
Quite simply, if you operate out quite a bit you probably eat about 2,900 calories a day, of which about 2,300 will come from fat should you follow a ketogenic diet. Fat contains 9 calories per gram, and you will eat 256g of fat daily, based on how much you train of course. To simplify this further: all your intake will be approximately 18 tablespoons, one tablespoon of olive oil, for example, weighs approximately 14g.
Mistake #2: Eating Too Much Protein
Another mistake novices make is to substitute most of the carbs they used to consume with protein instead of fat. This happen all of the time. The problem is that excess protein intake can result in gluconeogenesis, which is the conversion of amino acids to glucose. This is not what we need on a ketogenic diet, to the contrary, promote the creation of ketone bodies from fatty acids to keep glucose levels low.
A lot of men and women are amazed when they start weighing their food according to the proper meal plans and realize how small protein they actually must consume on a ketogenic dietplan. But fat is protein sparing, meaning that a high fat consumption is decreased with by your need for protein.
Mistake #3: Carbs Creeping In
Carbohydrates can quickly add up if you’re eager to get your veggies, herbs and spices in. They can in fact be found in products that you’d never think contained carbs.
Good examples are any processed foods, shop bought salad dressings, milk replacements (many almond and coconut milks have added sugar), tomato sauce, a few meats, such as duck confit, starchy vegetables and even herbal tea, to name only a few. Eating out can be challenging because most restaurants prefer to use dressings, sauces and dips that have added alternative or honey sources of sugar. It tastes nice but is not keto-friendly. Having strong, reliable information is key to carb restriction, especially in the first stages when metabolic alterations occur.
Mistake #4: Giving Up Too Early
The faster you enter nutritional ketosis, the more side effects you could suffer from initially. The metabolic changes may be striking because every single cell in the body wants to do the change from glucose. Insulin is influenced: Amounts return because of reduced consumption. Insulin allows the kidneys to hold on to sodium. If insulin is at a lower level, the body starts getting rid of excess sodium and also water.
This is why it’s so important to guarantee you add sufficient sodium to your diet and keep well hydrated, especially in the first few days of beginning to reduce carbohydrates. This will make certain that you don’t suffer from some of the symptoms of the dreaded “keto flu”: shivers, foggy mind, headaches or nausea are some of the possible symptoms. It is probably more appropriate to call them “carbohydrate withdrawal symptoms” because of the effects on hormonal and electrolyte balance.
Things that help to get over these initial obstacles are strong bone broth with good quality salt, a great deal of rest, no extreme exercise and plenty of mineral-rich water, e.g. San Pellegrino. However, the best advice I could give is to take things slowly and not to give up when you are feeling a bit off in the initial phases, provided you’ve done all of the suggested blood tests to exclude any underlying health issues before starting a ketogenic diet.
Mistake #5: Scared of the New; Eating the Same
Many people feel overwhelmed from the first phases of executing a low carb and ketogenic diet. And because they have very little experience with certain new foods, they still keep eating the same “safe” low-carb stuff. For instance bacon and eggs for breakfast and nuts for snacks.
Of course this means that you’re eating low carbohydrate but its often a first priority to always improve their wellness. And this is only possible using a healthy diet. Eating the same things over and over again is dull, it may set you up for having deficiencies and growing food intolerances. This happens quite frequently especially if you’re somewhat worried, your gut function is not optimal or if you’re using medications.
Food intolerances may have an effect not only on your stomach health by causing nausea, bloating, diarrhea, constipation or other symptoms, but also in your immune system. The best advice is to continue experimenting with new foods, even if they seem completely strange to you, such as (for example) chicken liver, that is way easier to find and prepare than you’d think. There is a wonderful recipe for each and every food.
Mistake #6: Eating Processed Foods
This is particularly common for people who have read about the Atkins diet and noticed the products that are sold online and in stores. Yes, they keep you inside the limits that you select and may make life easier but they are also full of artificial flavors, polydextrose, odor, sucralose and other artificial sweeteners that can mess with your psychological and physical health.
A rule of thumb: if you wouldn’t have the ability to bake or cook a meal depending on the components list (because you don’t recognize half of them or wouldn’t know where to buy them), then you should stay away from it. Hopefully, with a growing amount of research to verify the advantages of low carb and ketogenic diets there will be plenty of incentives for companies to create snacks based on real foods.
Mistake #7: Deficiency Of Planning (And Obsessing)
Both absence of preparation and obsessing too much could be stumbling stone. If you don’t plan you’re much more likely to “fail” and give up in your lifestyle modifications. You see, the challenge is that if you realize you haven’t got all you might not find them.
Some of the goods that are staples on a low carb or ketogenic diet like olive oil, olives, fatty fish or ghee can only be bought in health stores or on the internet. More and more supermarkets start to inventory them but this depends where you live. Planning makes it more easy to cook in bulk and save cash and time.
Evidently, it’s a different story for somebody who follows a ketogenic diet for medical reasons, for instance in the case of epilepsy, no mistakes could be made without a consequence and where the diet has to be nicely calculated. But occasionally people become stressed out about dietary modifications that they wake in the middle of the night and can not go back to sleep. They fear what their next meal could look like ketones could be further increased by them or what to eat on a vacation In cases like this, it’s time to choose a (big) step back, relax, try some recipes without weighing and counting and possibly give it another go after a couple of weeks with a great deal of preparation and support. Stressing about meals can cancel the positive effects of good nutrition out.
Mistake #8: Ignoring the Body’s Warning Signs
Trainers who obsess over dietary modifications can get caught up in measuring blood sugar and ketones, weighing their meals all the time, producing exact meal programs and they are able to get really scared of eating out where items are out of their hands. In experience, they are also likely candidates to ignore the warning signs of their body.
Please remember that you just know your body best and that no meal or instruction program can conquer your innate wisdom and intuition. Take warning signs since you have it in your head to adhere to a specific regime, and do not override them. Low carb and ketogenic diets are not for everybody and if you are feeling worse than before, even after getting over the first symptoms talked about before, then it is probably time to stop and reconsider.
Mistake #9: Social Pressure
Even years into following a ketogenic diet, many people get opinions from close friends and family regarding this specific nutritional plan and it can sometimes be difficult for individuals to follow their keto diet close when social pressure pushes them to eat a variety of foods outside of their meal plan.
Ketogenic diets are still very poorly known even by the medical profession. People don’t understand where a few treats are allowed in moderate quantities, that you can not follow the famous 80/20 rule. You are either in ketosis or you’re not.
Mistake #10: Bad Timing
And lastly, lets discuss when to start lowering your carbs or attempting to go into ketosis. Please don’t do it a week before your competition of the season or during a period when you’re super busy at the office.
The best period of the year to make key adjustments to lifestyle and diet is when you are “off season”. Another fantastic time is before a few preparatory competitions to build towards the most important race. That’s when you see how your body responds to intensity and if the diet doesn’t suit you, you have loads of time to make changes.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
By Dr. Alex Jimenez
Additional Topics: Wellness
Overall health and wellness are essential towards maintaining the proper mental and physical balance in the body. From eating a balanced nutrition as well as exercising and participating in physical activities, to sleeping a healthy amount of time on a regular basis, following the best health and wellness tips can ultimately help maintain overall well-being. Eating plenty of fruits and vegetables can go a long way towards helping people become healthy.
Two surgeons discuss the diagnosis and treatment of acromioclavicular injuries in athletes. El Paso, TX. Chiropractor, Dr. Alexander Jimenez follows the discussion.
Acromioclavicular (AC) joint injuries most often occur in athletic young adults involved in collision sports, throwing sports, along with overhead activities like upper-extremity strength training. They account for 3% of all shoulder injuries and 40% of shoulder sports injuries. Athletes in their second and third decade of life are more often affected(1), and men are injured more commonly than women (5:1 to 10:1)(1,2).
Acromioclavicular dislocation was known as early as 400 BC by Hippocrates(3). He cautioned against mistaking it for glenohumeral (shoulder joint) dislocation and advocated treating with a compressive bandage in an attempt to hold the distal (outer) end of the clavicle in a diminished position. Almost 600 decades later Galen (129 AD) recognized his own acromioclavicular dislocation, which he sustained while wrestling(3). He left the tight bandage holding the clavicle down as it was too uneasy. In today’s era this injury is better known, but its treatment remains a source of fantastic controversy.
Contents
Anatomy
The acromioclavicular joint combines the collarbone to the shoulder blade and therefore links the arm to the axial skeleton. The articular surfaces are originally hyaline cartilage, which affects to fibrocartilage toward the end of adolescence. The average joint size is 9mm by 19mm(4). The acromioclavicular joint contains an intra-articular, fibrocartilaginous disc which may be complete or partial (meniscoid). This helps absorb forces in compression. There is marked variability in the plane of the joint.
Stabilizers
There is little inherent bony stability in the AC joint. Stability is provided by the dynamic stabilizers — namely, the anterior deltoid muscle arising from the clavicle and the trapezius muscle arising from the acromion.
Additionally, there are ligamentous stabilizers. The AC ligaments are divided into four — superior, inferior, anterior and posterior. The superior is most powerful and blends with muscles. The acromioclavicular ligaments contribute around two- thirds of the constraining force to superior and posterior displacement; however, with greater displacement the coracoclavicular ligaments contribute the major share of the resistance. The coracoclavicular ligament consists of the conoid and trapezoid. The conoid ligament is fan-shaped and resists forwards motion of the scapula, while the more powerful trapezoid ligament is level and resists backward movement. The coracoclavicular ligament helps bunch scapular and glenohumeral (shoulder joint) motion and the interspace averages 1.3 cm.
Mechanism Of Injury
The athlete who sustains an acromioclavicular injury commonly reports either one of two mechanisms of harm: direct or indirect.
Direct force: This is when the athlete falls onto the point of the shoulder, with the arm usually at the side and adducted. The force drives the acromion downwards and medially. Nielsen(5) found that 70 percent of acromioclavicular joint injuries are caused by an direct injury.
Indirect force: This is when the athlete falls onto an outstretched arm. The pressure is transmitted via the humeral head into the acromion, therefore the acromioclavicular ligament is disrupted and the coracoclavicular ligament is stretched.
On Examination
The athlete presents soon after the severe injury with his arm splinted to his side. The patient may state that the arm feels better using superiorly directed support on the arm. Most motions are limited secondary to pain near the top of the shoulder; the degree varies with the grade of sprain. The hallmark finding is localized swelling and tenderness over the acromioclavicular joint.
In dislocations, the outer part of the collarbone will appear superiorly displaced using a noticeable step deformity (in fact, it is the shoulder which sags beneath the clavicle). Occasionally, the deformity may only be apparent later, if first muscle spasm reduces acromioclavicular separation. Forced cross-body adduction (yanking the affected arm across the opposite shoulder) provokes discomfort. The clavicle can frequently be moved relative to the acromion.
Acromioclavicular Visualisation
The typical joint width measures 1-3mm. It’s regarded as abnormal if it is more than 7mm in men, and 6mm in women. Routine anteroposterior views of the shoulder reveal the glenohumeral jointnonetheless, that the acromioclavicular joint is over penetrated and so dark to interpret. Reduced exposure enhances visualization. The individual stands with both arms hanging unsupported, both acromioclavicular joints on one film. Weighted viewpoints (stress X-rays) are obtained with 10-15 lb weights not held but suspended from the individual’s wrists. They help differentiate type II-III injuries, but are of little clinical significance and therefore are no longer recommended in our practice.
Classification Of AC Separation
The importance of identifying the injury kind can’t be over emphasized because the treatment and prognosis hinge on an accurate diagnosis. The injuries are graded on the basis of that ligaments are injured and how badly they’re torn.
Allman (6) classified acromioclavicular sprains as grades I, II and III, representing respectively, no involvement, partial tearing, and total disruption of the coracoclavicular ligaments. More recently, Rockwood (1) has further classified the more severe injuries as standard III-VI.
The injuries are classified into six categories:
Type I This is the most common injury encountered. Only a mild force is needed to sustain such an injury. The acromioclavicular ligament is sprained with an intact coracoclavicular ligament. The acromioclavicular joint remains stable and symptoms resolve in seven to 10 days. This injury has an excellent prognosis.
Type II The coracoclavicular ligaments are sprained; however, the acromioclavicular ligaments are ruptured. Most players can return to their sport within three weeks. There is anecdotal evidence to suggest that steroid injections into the acromioclavicular joint speed up the resolution of symptoms, but this practice is not universal.
Type III The acromioclavicular joint capsule and coracoclavicular ligaments are completely disrupted. The coracoclavicular interspace is 25-100% greater than the normal shoulder.
Type IV This is a type III injury with avulsion of the coracoclavicular ligament from the clavicle, with the distal clavicle displaced posteriorly into or through the trapezius.
Type V This is type III but with exaggeration of the vertical displacement of the clavicle from the scapula-coracoclavicular interspace 100-300% greater than the normal side, with the clavicle in a subcutaneous position.
Type VI This is a rare injury. This is type III with inferior dislocation of the lateral end of the clavicle below the coracoid
Treatment
The treatment of acromioclavicular joint injuries varies based on the seriousness or grade of the injury.
Initial treatment: These can be quite painful injuries. Ice packs, anti-inflammatories plus a sling are utilized to immobilize the shoulder and then take the weight of the arm. As pain starts to subside, it is important to start moving the fingers, wrist and elbow to prevent shoulder stiffness. Next, it’s important to begin shoulder motion in order to stop shoulder stiffness.
Un-displaced injuries only require rest, ice, and then a slow return to activity over two to six weeks. Major dislocations require surgical stabilization in athletes if their dominant arm is involved, and if they participate in upper-limb sports
Type I & II: Ice pack, anti-inflammatory agents and a sling are used. Early motion based on symptoms is introduced. Pain usually subsides in about 10 days. Range-of-motion exercises and strength training to restore normal motion and strength are instituted as the patient�s symptoms permit. Some symptoms may be relieved by taping (taking stress off acromioclavicular joint). The length of time needed to regain full motion and function depends upon the severity or grade of the injury. The sport and the position played determine when a player can return to a sporting activity. A football player, who does not have to elevate his arm, can return sooner than a tennis or rugby player. When a patient returns to practice and competition in collision sports, protection of the acromioclavicular joint with special padding is important. A simple �doughnut� cut from foam or felt padding can provide effective protection. Special shoulder- injury pads, or off-the-shelf shoulder orthoses, can be used to protect the acromioclavicular joint after injury.
Some Type II injuries may develop late degenerative joint changes and will need a resection of the distal end of the clavicle for pain relief. It is important to note that after a resection of the distal end of the clavicle, particularly in a throwing athlete, there may be formation of heterotopic bone on the under surface of the clavicle which can cause a painful syndrome which presents like shoulder impingement.
Type III: The treatment of type III injury is less controversial than in past years. In the 1970s, most orthopaedic surgeons recommended surgery for type III acromioclavicular sprains(7). By 1991, most type III injuries were treated conservatively(8). This change in treatment philosophy was prompted by a series of retrospective studies(9). These showed no outcome differences between operative and nonoperative groups.
What’s more, the patients treated non-operatively returned to full activity (work or athletics) earlier than surgically treated groups(10, 11). The exceptions to this recommendation include people who perform repetitive, heavy lifting, people who operate with their arms above 90 degrees, and thin patients who have prominent lateral ends of the clavicles. These patients may benefit from surgical repair(12).
Any discussion about the management of acute injuries to the AC joint must deal with which of the many methods of surgical therapy described is the best for their situation, but whether surgery should be considered at all. Surgery is generally avoided in athletes participating in contact sports since they will often re-injure the shoulder later on.
Type IV-VI: Account for more than 10-15% of total acromioclavicular dislocations and should be managed surgically. Failure to reduce and fix these will lead to chronic pain and dysfunction.
Surgery
Surgical repair can be divided into anatomical or non- anatomical, or historically into four types:
? Coracoclavicular repairs (Bosworth screws(13), cerclage, Copeland and Kessel repair).
? Distal clavicular excision.
? Dynamic muscle transfers.
? Disadvantages of surgery are that there are risks of infection, a longer time to return to full function and continued pain in some cases.
For the individual with a chronic AC joint dislocation or subluxation that remains painful after three to six months of closed treatment and rehabilitation, surgery is indicated to improve functioning and comfort.
For sequelae of untreated type IV-VI, or painful type II and III injuries, the Weaver Dunn technique is advocated. This�entails removing the lateral 2cm of the clavicle and reattaching the acromial end of the coracoacromial ligament to the cut end of the clavicle, thus reducing the clavicle to a more anatomical position.
Postoperatively, the arm is supported in a sling for up to six weeks. Following the first two weeks, the patient is permitted to use the arm for daily activities at waist level. After six weeks, the sling or orthosis is discontinued, overhead actions are allowed, formal passive stretching is instituted, and light stretching using elastic straps is initiated. Stretching and strengthening are begun slowly and gradually. The athlete shouldn’t return to their sport without restriction until full strength and range of motion has been recovered. This usually occurs four to six months following operation.
Conclusion
AC joint injuries are an important source of pain at the shoulder area and have to be assessed carefully. The management of these injuries is nonoperative in the majority of cases. Type I and II injuries are treated symptomatically. The present trend in uncomplicated type III injuries are a non operative strategy. In the event the athlete develops following problems, a delayed reconstruction might be undertaken. In athletes involved in heavy lifting or prolonged overhead activities, surgery may be considered acutely. Type IV-VI injuries are generally treated operatively.
No matter what kind of treatment is chosen, the ultimate purpose is to restore painless function to the wounded AC joint so as to reunite the athlete safely and as quickly as possible back to their sport. It is possible in the vast majority of acromioclavicular joint injuries.
References
Reza Jenabzadeh and Fares Haddad
1. Rockwood CA Jr, Williams GR, Young CD. Injuries of the Acromioclavicular Joint. In CA Rockwood Jr, et al (eds), Fractures in Adults. Philadelphia: Lippincott-Raven, 1996; 1341-1431.
2. Dias JJ, Greg PJ. Acromioclavicular Joint Injuries in Sport: Recommendations for Treatment. Sports Medicine 1991; 11: 125-32.
3. Adams FL. The Genuine Works of Hippocrates (Vols 1,2). New York, William Wood 1886.
4. Bosworth BM. Complete Acromioclavicular Dislocation. N Eng J Med 2 41: 221-225,1949.
5. Nielsen WB. Injury to the Acromioclavicular Joint. J Bone Joint Surg 1963; 45B:434-9.
6. Allman FL Jr. Fractures and Ligamentous Injuries of the Clavicle and its Articulation. J Bone Joint Surg Am 1967;
49:774- 784.
7. Powers JA, Bach PJ: Acromioclavicular Separations: Closed or Open Treatment? Clin Orthop 1974; 104 (Oct): 213-223
8. Cox JS: Current Methods of Treatment of Acromioclavicular Joint Dislocations. Orthopaedics 1992; 15(9): 1041-1044
9. Clarke HD, Mc Cann PD: Acromioclavicular Joint Injuries. Orthop Clin North Am 2000; 31(2): 177-187
10. Press J, Zuckerman JD, Gallagher M, et al: Treatment of Grade III Acromioclavicular Separations: Operative versus
Nonoperative Management. Bull Hosp Jt Dis 1997;56(2):77-83
11. Galpin RD, Hawkins RJ, Grainger RW: A Comparative Analysis of Operative versus Nonoperative Treatment of Grade III Acromioclavicular Separations. Clin Orthop 1985; 193 (Mar): 150-155
12. Larsen E, Bjerg-Nielsen A, Christensen P: Conservative or Surgical Treatment of AC Dislocation: A Prospective, Controlled, Randomized Study. J Bone Joint Surg Am 1986;68(4):552-555
13. Bosworth BM. Complete Acromioclavicular Dislocation. N Engl. J. Med. 241: 221-225,1949.
Only about 5 to 10 percent of cancer is hereditary, although most cancer scientists have thought that cancer was a disease, states Dr D’Agostino.
A metabolic disorder is one that interrupts normal metabolism, the process of converting food to energy on a cellular level. The mitochondria create the energy that our cells will need to perform their job, and these are usually known as the powerhouses of the cells.
When carbohydrates (composed of glucose) are consumed, they cause the blood glucose levels to rise. The hormone insulin, responsible for regulating energy use, is secreted by the pancreas because it damages the structure of all proteins, as a high blood sugar concentration is toxic for human tissues.
Based on Dr Fettke, we could simply metabolise about one teaspoon (4 grams) of glucose at once and the remainder is stored in the liver and muscles as glycogen, or if this cannot happen, it’s stored as fat.
The longer carbs are ingested, the more glucose is produced, the more our body becomes resistant.
Insulin resistance occurs when the body does not respond to insulin properly. This results in increased blood glucose levels, which can not be saved in muscles or the liver must store it as fat, as discussed by Prof Noakes.
Contents
Relation of Insulin and Health
Insulin is consequently the fat storing hormone, which leads to an expanding waist. In case a high carb diet is followed, and if unchecked, it can cause obesity, metabolic syndrome (a combination of hypertension, obesity and hypertension) and to type 2 Diabetes.
The long-term impairment which occurs in Diabetes is because of the effect of always high blood glucose levels on a lot of different organs. If blood glucose levels are high, so too will insulin amounts be, and will consequently add to the damage.
“The more I read the more I’m convinced of the connection between diet and cancer. A lot hinges on stimulating factors involved in metabolism and cellular division, says Dr Gary Fettkesaid
In his study, Dr Elio Riboli notes the higher risk of late onset breast cancer, colon, rectum, endometrial, oesophageal and kidney disorders together with obesity. He explains the link between endometrial cancer and obesity: “Essentially, endometrial cancer is quite closely connected with oestrogen levels. So the tissue there is, the more oestrogens. So there are two outcomes. One is that in the obese, oestrogens are produced by the tissue, converts androgens to oestrogens. The second one is that down-regulating sex hormone binding globulin, insulin, makes oestrogen more bioavailable.
According to Dr Gary Fettke, in his lecture at the LCHF Convention before this season, cancer could be tied up with sugar metabolism. Cancer cells cannot use any additional fuel for growth, except for sugar. Without sugar they starve to death. This theory is based upon the Warburg effect, by Dr Otto Warburg, who won the 1931 Nobel Prize for discovering aerobic glycolysis – a flaw in subcutaneous sugar metabolism which diverts glucose away from energy production to cell development and causes fermentation of sugar. In other words, he discovered that cancer cells thrive on glucose and have mitochondria. Dr Gary Fettke also thinks that the problem with modern cancer treatment is that it ignores the glucose metabolism.
“We also haven’t fully recognised the institution of diet in the causation of cancer. The problem is sugar, especially fructose, refined fats and polyunsaturated seed oils. The modern diet is inflammatory and it generates masses of oxygen free radicals.”
Ketogenic Diet Health Benefits
A low carb, high fat Ketogenic diet (that is in nature the Banting diet, but with carb consumption below 25g per day) has successfully treated many different ailments like obesity, epilepsy, Diabetes, Alzheimer’s and cardiovascular disease. Dr Seyfried requires it a single metabolic procedure for a profusion of ailments that are distinct.
By maintaining carbs below 25g a day, your system moves from a carb burning state to a fat burning state. Ketones are formed when the liver for energy breaks down fatty acids. Ketosis is reached when ketones are formed through withdrawal of carbs within the body. These compounds are generated throughout metabolism — and are a sign that your body is presently using fat for energy. This process forces the body. Prof Noakes explains this in more detail in the Beginner Banting Online Program, in which you may find the tools to stick to a way of life.
“Virtually all the wholesome cells in our body have the metabolic versatility to utilize glucose, fat and ketones to survive, but cancer cells lack this metabolic versatility and require large quantities of sugar and can’t survive on ketones. Therefore by limiting carbohydrates, we could reduce insulin and glucose, and thus limit the key fuel for cancer cell growth.” Says Dr Seyfried. Dr Gary Fettke has a vested interest in this study as he had brain cancer 15 decades ago. He switched to a diet plan and shattered the cancer.
Prof Noakes says, “When fighting cancer, just the finest will do. Grass-fed beef, pasture-reared chickens, organic vegetables, etc.. Since hormones and tainted foods have been fed to animals, pesticides sprayed on veg and genetically modified soya and corn is routinely fed to cows and livestock, one must be dedicated to quality in order to avoid the dangers of the substances, highly carcinogenic independently.”
What to eat and drink on a Ketogenic diet
Animal protein
Saturated fat
Olive oil
Avocado
Above the ground vegetables
Water
What to avoid on a Ketogenic diet
Processed food
Fizzy drinks
Toxic oils
Processed meat
Fast food
Cancer Fighting Foods
Tomatoes: cooking enhances cancer-fighting and anti inflammatory properties. Lycopene was found to prevent cancer cell growth in a study in Cancer and Nutrition.
Chilli: capsaicin that gives chillies their powerful, spicy personality is anti-bacterial, anti-carcinogenic and anti-diabetic.
Cruciferous vegetables: such as cabbage, cauliflower, broccoli, spinach, Brussels sprouts and kale have powerful anti-carcinogens. Cabbage in particular contain anti-oxidants known to help protect against prostate, colon and breast cancers. Broccoli is the only one having a sizable quantity of sulforaphane, an especially potent chemical that boosts the body enzymes and flushes compounds out .
Mushrooms: include the amino acid ergothioneine, which is an anti-oxidant and an anti-inflammatory, it protects against free radicals and boosts the immune system.
Aubergine: that the epidermis is rich in anti-oxidants known as anthocyanins, which are believed to fight cancer, inflammation, aging and neurological diseases.
Turmeric: includes curcumin that’s a powerful anti-oxidant and anti inflammatory. According to Cancer Research UK, it seems to have the ability to kill cancer cells and stop more from growing. It’s the very best consequences on breast cancer, bowel cancer, stomach cancer and skin cancer cells.
Berries: the idea of berries as anticarcinogens began in the late 1980s, when it was discovered that berries, and specifically black peppers, comprised ellagic acid, which is believed to inhibited the genesis of tumours.
Garlic: belongs to the Allium class of bulb-shaped plants, which also includes onions, chives, leeks, and scallions. It’s an strong and excellent neutraliser of free radicals. It contains good levels of selenium and, in several studies, selenium has been shown to decrease cancers. Phytochemicals in garlic have been found to stop the formation of nitrosamines, carcinogens formed in the stomach.
In summary, from the evidence that we have collected from all of the various sources, it’s obvious to see that the link between diet and health is a serious one and that what we consume really has an impact in the long term. Dr D’Agostino goes as far as to state, “let food be thy medicine.”
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
By Dr. Alex Jimenez
Additional Topics: Wellness
Overall health and wellness are essential towards maintaining the proper mental and physical balance in the body. From eating a balanced nutrition as well as exercising and participating in physical activities, to sleeping a healthy amount of time on a regular basis, following the best health and wellness tips can ultimately help maintain overall well-being. Eating plenty of fruits and vegetables can go a long way towards helping people become healthy.
Core chiropractor, Dr. Alexander Jimenez continues from part I through the core stability routines.
Contents
Menu 6: Pulley, Standing
This menu challenges pelvic stability during unilateral standing upper body movements. The kinds of arm movements undertaken in many sports create strong rotational forces that have to be controlled by the trunk and pelvic muscles. The aim of these exercises, therefore, is to develop co-ordination and control of the pelvis.
Research has shown that unilateral exercises increase the recruitment of the core musculature. The core and pelvic muscles will all be using static contractions to hold the required postures, while the upper body muscles will be producing the limb movements. The resistance load on the arm is secondary to the stability challenge of the core. Overall this menu is intermediate.
Rear Sling
Overview: The challenge of this exercise and its pair (see opposite) is to establish perfect pelvic alignment, while standing on one leg, against a rotational force from the upper body.
Technique: Stand on one leg to the side of the pulley column. Handle is attached at below-hip height. Grasp the handle with the hand on the opposite side (opposite to standing leg). Set perfect posture and pelvic alignment.
Brace the core and then pull the weight up and around the body, keeping the elbow straight, so that the arm rotates up
and out. Finish with hand above your head and out to the side slightly. The aim is to maintain perfect balance and pelvic
alignment as you raise and lower the arm diagonally. Reposition to repeat exercise for opposite leg/arm.
Perform 10 reps each side increasing to 20 reps; 2 to 3 sets.
Progression: Increase the weight.
Front Sling
Overview: This is the natural opposite of the rear sling exercise. It involves a forward arm rotation, which must be controlled.
Technique: Stand on one leg to the side of pulley column. Handle is attached at above shoulder height. Grasp the handle with the arm nearest the column (opposite side to standing leg). Set perfect posture and pelvic alignment.
Brace your core; pull the weight down and around the body, keeping the elbow straight so that the arm rotates down and round. Finish with hand next to your hip across your body. The aim is to maintain perfect balance and pelvic alignment as you lower and raise the arm. Reposition to repeat with opposite leg/arm.
Perform 10 reps each side, increasing to 20 reps; 2 to 3 sets.
Progression: Increase the weight.
One Leg, One Arm Rowing
Overview: The challenge of this exercise is to maintain stability while standing on one leg and controlling against a pulling force from the upper body. The pelvis must stay fixed when the upper back and shoulder are pulling backwards.
Technique: Stand on one leg, facing the pulley column. Handle is attached at waist height. Grasp the handle with the opposite arm (same side as lifted leg). Your hand will be out directly in front of you in the start position. Set perfect posture and pelvic alignment, standing tall with shoulders back.
Brace your core; pull on the cable, leading with the elbow in a rowing movement Finish with hand by your side and elbow behind you. The aim is to maintain perfect balance and pelvic alignment as you perform the rowing movement. Reposition to repeat with opposite leg/arm.
Perform 10 reps each side; 2 to 3 sets.
Progression: Increase the weight.
Menu 7: Medicine Ball, Floor
The four exercises in this menu all involve throwing and catching the medicine ball while performing a trunk flexion or rotation movement. The action of throwing the ball during the muscle-shortening phase of each of the exercises increases the force production of the trunk muscles. The action of catching the ball at the start or during the muscle-lengthening phase of each exercise not only increases the force production but also the overall stability challenge.
The impact that the catch has on the upper limb has to be controlled by the trunk. You should be aiming to maintain good spine alignment and correct movement while making the catch. Only use a weight of medicine ball that will allow you to perform the exercises with good technique. If the ball is too heavy, you will sacrifice core stability, irrespective of your arm strength.
Overall these exercises are advanced. However they are also safe and effective for young athletes using light medicine balls to develop dynamic trunk movement and control.
Sit Up & Throw
Overview: An advanced version of a sit-up exercise, in which the throwing action makes the crunch phase faster and the catching action adds load to the return phase.
Level: Advanced
Muscles targeted: Abdominals (Plus upper body)
Technique: You will need a partner to receive and pass the ball. Alternatively perform the exercise in front of a wall and use a medicine ball that will bounce back.
Start in the sit-up position (knees bent) with hands up ready�to receive the ball. Catch the ball and begin to lower back down. Do not collapse back down, control it with the abs and keep hands above the head as you lower down.
Once shoulders are touching the floor (keeping head up and eyes forward), reverse the movement. Throw the ball forward and crunch up at the same time. Follow the throwing action and complete the sit-up as fast as possible. Make sure you crunch as you throw so that the abs contribute to the force of the throw and help you sit up faster. Men should start with a 5kg ball; women with a 3kg ball.
Perform 10 to 20 reps; 2 to 3 sets
Progression: Progress to heavier ball once 3 sets of 20 reps is comfortable
45-degree Sit, Catch and Pass
Overview: A very tough stability exercise that requires massive trunk musculature co-contraction to hold a good spine alignment against the impact of making the catch.
Technique: Sit up with knees bent and lean back at 45 degrees. Aim to hold a �lengthened� spine, with lumbar spine in neutral, shoulders back and neck long and relaxed. It takes a fair amount of control and strength endurance simply to hold this posture perfectly. Aim to get this right before progressing on to the catch and pass.
Raise hands in front of your face and receive a pass from a partner, around this height. As you catch the ball you must hold the long spine position. Do not flex the low back, or become round-shouldered. Gently throw the ball back. Men should start with a 3kg ball; women with a 2kg ball.
Complete a few passes, holding the position for 30 seconds. Perform 2 to 3 sets.
Progression: Raising the hands to above head height makes the stability challenge of the catch significantly harder. Catches made to either side of the head are also more challenging.
Sit & Twist Pass
Overview: A trunk rotation exercise involving catching and passing the medicine ball, which provides a challenge to the obliques to produce powerful rotation, but also pelvic stability, so that the sitting position is stable throughout the movement.
Level: Advanced
Muscles targeted: Abdominals, Obliques
Technique: Sit up with knees bent and lean back at 45 degrees. Aim to hold a �lengthened� spine, with lumbar spine in neutral, shoulders back and neck long and relaxed. Your feet, knees and hips should remain reasonably still throughout this exercise, the rotation coming from your waist and not your hips.
Hold hands to one side ready to receive the ball. Catch the ball to one side and absorb the catch by turning your shoulders further to that side. Reverse the rotation, turning back to the middle and release the ball. Continue rotating to the other side; receive the ball the other side and continue. Ensure you�can hold good posture throughout the movement, with a long spine and wide shoulders. Men should start with a 4 to 5kg ball; women with a 2 to 3kg ball.
Perform 10 to 20 reps.
Progression: Increase the weight of the ball once you can perform a set of 20 reps comfortably with perfect technique.
Kneeling Twist Pass
Overview: To perform the rotation movement in this position demands a greater range of motion, helping to develop strength through the full range of trunk rotation. It may also help to develop trunk rotation range of movement.
Level: Intermediate to advanced
Muscles targeted: Obliques
Technique: Kneel upright with good posture (lumbar spine in neutral, chest out, shoulders low). Start with the ball in hands and twist shoulders and head round as far as you can. Then, under control, twist around to the other side as far as possible, and hand the ball to partner. Turn back to the start position, receive the ball again and continue.
The aim of the movement is to rotate through the biggest shoulder turn you have. You can allow the hips to rotate a little with the shoulders, but not too much. You should feel a stretch in the side at the end of each twist.
As you gain greater flexibility and stability you will be able to�fix your pelvis square to the front and rotate through an increasingly full range of motion. Men should start with a 5 to 6kg ball; women with a 3 to 4kg ball.
Perform 10 reps then take the ball to the opposite side and repeat.
Menu 8: Medicine Ball, Standing
The aim of this menu is to perform trunk movements while standing on one leg. This is functional training for balance in sports and daily living activities. These exercises are advanced because of the requirements for lower limb balance and body movement awareness, which makes controlled performance of these trunk movements quite difficult. These moves also use the hip rotator and abductor muscles for control and stability.
One-leg Twist Pass
Overview: A trunk rotation exercise performed on one leg. This requires good pelvic stability at the hip of the standing leg, for the trunk rotation to be dissociated from the pelvis.
Technique: Stand on one leg with hips facing square to the front. Hold medicine ball slightly out in front. Slowly twist from side to side. The rotation comes from the waist only,�head turning with the shoulders. Keep pelvis fixed square and knee in line with second toe throughout. Men should start with a 5 to 6 kg ball; women with a 3 to 4 kg ball.
Perform 10 slow reps; 2 to 3 sets. Repeat on other leg.
Progression: Swap the ball for a pulley machine and add resistance, once you have mastered the controlled balance on one leg.
One-leg Deadlifts with Rotation
Overview: An advanced exercise for the posterior chain of muscles, which includes rotation to challenge control of pelvis.
Level: Advanced
Muscles targeted: Erector spinae, Gluteals (max and med) Hamstrings, Piriformis
Technique: Stand on one leg. Flex the free leg a little at the knee to lift it off the floor, but do not flex or extend the hip of the free leg throughout the movement, in order to keep pelvis in control. Hold the ball in front of you.
Bend down, flexing at the knee and the hip. Lower down until the ball touches the floor by your foot, all the time keeping your arms straight and without reaching excessively with your upper back (ie, maintain a reasonably flat back). Stand back up, pushing down through the foot to use your gluteals correctly to extend the hips.
Alternate between touching the ball down on the inside and then the outside of the standing foot. This means you are internally or externally rotating the hip on alternate repetitions, challenging control of hip rotation. Keep the knee in line with�second toe as much as possible throughout. Men should use a 5kg ball; women use a 3kg ball.
Start with 5 slow controlled reps, 2 to 3 sets. Build up to 10 reps. Repeat on the opposite leg.
Progression: Increase the weight of the ball or use a dumb-bell as you get stronger.
One-leg Catch & Pass
Overview: The main aim of this exercise is to control the impact of the catch without losing balance or rotating excessively at the hips. It�s all about how effectively you can anticipate the impact and produce the required stiffness throughout the body to retain good posture and control. This is a very useful �reaction�-type stability exercise.
Level: Advanced
Muscles targeted: Everything
Technique: Stand on one leg with good posture (lumbar spine neutral, chest out, shoulders wide) and with hips square to the front. Hold hands up ready to catch. Receive catches anywhere within arm�s reach. Make sure the passes are varied in their placement. Aim to restrict movement to arms and/or turning your shoulders, keeping the pelvis and lower limb stable. Use a 2 to 3kg ball that is not too big, so it is easy to catch.
Start with 30 sec bouts of catch and pass on each leg; 2 to 3 sets.
Progression: Receive more forceful passes so the impact of the catch is greater.
Menu 9: Resistance-Based
Menu rationale
The aim of these three exercises is to progress the loading in order to build high-level trunk muscle strength. These exercises can be performed in the 5- to 10-repetition range with a suitably high weight for this number of reps. As you get stronger, you should prioritize an increase in weight rather than an increase in the number of reps. Overall, these exercises are very advanced.
Crunch with Weight
Overview: The standard isolated abdominal exercise with increased load.
Level: Advanced
Muscles targeted: Abdominals
Technique: Perform the crunch in the usual way: knees bent, low back flat, head up and looking forward. Curl the shoulders up and down using just the abdominals. The weight (medicine ball, dumb-bell or barbell weight plate) should be held above or behind the head. Arms are fixed, all they do is hold the weight in place. Do not use arms to move the weight relative to head as the crunch is performed. Keeping the elbows out helps to achieve this.
Perform 5 to10 reps; 2 to 3 sets.
Progression: Increase weight, maintaining the range of 5 to 10 reps per set.
Reverse Hypers
Overview: An excellent hip and back extension exercise to which it is very simple to add load.
Level: Advanced
Muscles targeted: Erector spinae, Gluteals
Technique: Lie on your front on a horizontal bench, with hips just off the end of the bench. Grasp bench legs firmly for support. Your legs should be straight with a dumb-bell between the ankles for resistance. Squeezing the gluteals, extend hips and lift legs and the dumb-bell off the floor. Stop when your back is slightly hyper-extended and hips are fully extended. Lower slowly until feet are just off the floor and continue.
Perform 8 to 10 reps; 2 to 3 sets.
Progression: Increase weight, maintaining the range of 8 to 10 reps per set.
Reverse Crunch with Weight
Overview: This is a great exercise, as it requires good co- ordination and strength. Research shows that the obliques as well as the abdominals work very hard during this exercise, making it excellent value.
Level: Advanced
Muscles targeted: Abdominals, Obliques
Technique: Lie on back with hands behind head and elbows out to the sides. Knees should be bent and heels close to bum. Hold weight between your legs. Initiate the movement by curling the pelvis upwards (flattening the back into
the floor) and then continue to use the abs to pull the low back and pelvis off the floor. This is the bit that requires good co- ordination, as the temptation is to kick with the legs and pull the hips up with the hip flexors. Learn to focus on the abs before you add weight, as if you do this strictly it is very tough, especially for women (whose pelvises are relatively heavier).
Perform 5 to 10 reps; 2 to 3 sets.
Progression: Increase weight, maintaining the range of 5 to 10 reps per set.
Menu 10: Hanging Bar
Menu rationale
The aim of these three exercises is to work the abdominals as hard as possible with very advanced, gymnastic-style movements. Reasonable upper body strength is required for these exercises.
Hanging Leg Lifts
Overview: This exercise requires you to lift the full weight of your legs and (if possible) your pelvis, while hanging from a bar. Anyone who can perform these movements well through a good range of motion has achieved good strength.
Level: Advanced
Muscles targeted: Abdominals, Obliques, Hip flexors
Technique: Hang from a bar with arms straight. Lift knees, bringing them up as high as possible. At the top of the movement the knees should be near the chest and pelvis should be curled upwards (low back flexed). This extra curl of the pelvis ensures that the abdominals are working maximally. Do not kick legs up or swing the body excessively. Simply draw up knees, crunching as you lift. It is important to feel that the abdominals are doing the lion�s share of the work rather than the hip flexors or front of thigh muscles.
Perform 5 to 10 reps;, 2 to 3 sets.
Progression: Perform the same exercise with straight legs, lifting them up to 90 degrees in front of you, curling the pelvis at the top of the movement.
Windscreen Wipers
Overview: The ultimate ab-buster. Anyone who can do 10 reps of this exercise with good technique has a very strong core!
Level: Super advanced
Muscles targeted: Abdominals, Obliques, Hip flexors
Technique: Hang from bar with arms straight. Lift legs up in the air until feet are at approx head height. Maintaining the height of the lift, take the legs from side to side in an arc. The movement will look like a windscreen wiper, moving from side to side. Aim for at least 45 degrees of movement to each side.
Perform 5 to10 reps; 2 to 3 sets.
Progression: The straighter the legs, the harder the exercise. Increasing the range of movement to each side also makes it tougher.
Candlesticks
Overview: Another beauty! Lots of strength required to control this movement; only for the very strong.
Level: Super advanced
Muscles targeted: Abdominals, Obliques, Hip flexors
Technique: Lie flat and raise yourself up to a shoulder stand position, holding on to a bench/table leg/partner’s leg with your hands above your head. Establish a fully extended hip and leg position and then begin to lower your body down slowly to the floor. The body should move in an arc as a single unit (no sagging in the back, or bending at the hips or knees). Lower under control from vertical to just above horizontal.
Gripping firmly for stability, lift your body back up into shoulder stand, again keeping everything straight and aligned in a single unit.
Slow and controlled movement on the way down will help, and a maximal contraction of everything will get you back up.
The benefits that come from a ketogenic diet are much like those of any strict low-carb diet. The effect may be greater since protein is significantly more restricted. This raises ketones more, and reduces insulin (the fat-storing hormone).
Contents
Weight Loss
Turning your body to some fat-burning machine has clear benefits for weight loss. Fat burning is significantly increased while insulin, the hormone that focuses on fat-storing, drops considerably. This produces the perfect circumstances.
About 20 scientific research of the maximum category (RCTs) reveal that, compared to other diets, low-fat and ketogenic diets result in more effective weight reduction.
Reverse Type 2 Diabetes
A ketogenic diet is excellent for reversing type 2 diabetes, because it lowers blood-sugar levels as well as also helping to reverse the negative effect of elevated insulin levels from this condition.
Improved Mental Focus
Ketosis ends in a steady stream of gas (ketones) to the brain. And on a ketogenic diet you stay away from swings in blood glucose. This contributes to the experience of concentration and attention.
A lot of people use keto diets specifically for improved mental performance. Interestingly, there is a frequent misperception that eating a great deal of carbs6 is necessary for proper brain functioning. When ketones aren’t available but this is only true.
Following a couple of times (up to a week) of keto adaptation, through that people can experience some difficulty concentrating, have headaches and be easily irritated, both the human body and mind can run smoothly on ketones.
Inside this state, lots of men and women experience more energy and enhanced mental focus.
Increased physical endurance
Ketogenic diets may vastly increase your physical endurance, by giving you constant access to all of the energy of your own fat stores.
The body’s source of stored carbohydrates (glycogen) only lasts for a few hours of intense exercise, or less. But your fat stores hold sufficient energy to easily last for weeks or perhaps months.
When you’re accommodated to burning primarily carbs — like most individuals are now — that your fat stores aren’t readily accessible, and they can not fuel your brain. This results in needing to fill up by eating before, during and after exercise sessions that are longer. Or even simply to fuel your everyday activities and prevent “hanger” (hungry and irritable). On a ketogenic diet this dilemma is solved. As the body and brain can be fueled 24/7 from the stores that are powerful, you can keep going.
Whether you are competing in a bodily endurance event, or just trying to remain focused on reaching some other target, your body gets the fuel it needs to keep you going and going.
Two Problems
So how is it possible that the majority of people feel that carbohydrates are essential to do exercise? There are just two reasons. Not, and to unlock the power of ketogenic diets for bodily endurance rather suffer reduced performance, you’ll need:
Enough fluid and salt
Fourteen days of adaptation into burning fat — it does not happen immediately
Metabolic Syndrome
There are many studies demonstrating that low-carb diets improve markers of metabolic syndrome, such as blood lipids, insulin levels, HDL-cholesterol, LDL particle size and fasting blood sugar levels. Improvements have been demonstrated to be greater when carbs and protein are limited to some the point of becoming.
Epilepsy
The ketogenic diet is a proven medical therapy for epilepsy that’s been utilized since the 1920s. Traditionally it has been used in children with uncontrolled epilepsy despite drugs.
More recently it has also been tested successfully by adults with epilepsy, with similar good results. There are randomized controlled trials that demonstrate the potency of the ketogenic diet in seizures in patients with epilepsy.
Employing a ketogenic diet in epilepsy is that usually enables people to take less anti-epileptic drugs, while staying seizure-free. It is not uncommon to even be in a position to completely stop taking these drugs.
As a number of medications have side effects, such as nausea, reduced concentration, personality changes or even reduced IQ — being able to shoot less or no medications can be enormously beneficial.
More Prevalent Advantages
The advantages will be the most frequent ones. However there are many others that are potentially even more unexpected and, at least for some people, lifechanging.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
By Dr. Alex Jimenez
Additional Topics: Wellness
Overall health and wellness are essential towards maintaining the proper mental and physical balance in the body. From eating a balanced nutrition as well as exercising and participating in physical activities, to sleeping a healthy amount of time on a regular basis, following the best health and wellness tips can ultimately help maintain overall well-being. Eating plenty of fruits and vegetables can go a long way towards helping people become healthy.
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