Athletes
Sports Spine Specialist Chiropractic Team: Athletes strive to achieve their body’s maximum performance by participating in numerous training regimens consisting of strenuous exercises and physical activity and ensuring they meet all of their body’s nutritional requirements. Through proper fitness and nutrition, many individuals can condition themselves to excel in their specific sport. Our training programs are designed for athletes that look to gain a competitive edge in their sport.
We provide sport-specific services to help increase an athlete’s performance through mobility, strength, and endurance. Occasionally, however, the excess workouts can lead many to suffer injuries or develop underlying conditions. Dr. Alex Jimenez’s chronicle of articles for athletes displays in detail the many forms of complications affecting these professionals while focusing on the possible solutions and treatments to follow to achieve overall well-being.
by Dr Alex Jimenez | Physical Rehabilitation, Scoop.it, Seniors
According to Dr. Alex Jimenez, chiropractor, participating in physical activities is important for an individual’s overall health and when we start to age, remaining physically active becomes more important than ever. The body undergoes a natural process of degeneration over time, however, exercise and a balanced nutrition can help slow down this process and make it smoother for the individual, avoiding the development of conditions or injuries resulting from these. But, once an older adult has suffered an injury or aggravated a condition, physical therapy can be the best choice to restore the individual’s quality of life.
Physical therapy can help seniors retain their independence, whether they are managing a long-term illness or just want to improve their general health and mobility. The goal of physical therapy is to help restore and improve functionality, reduce pain and increase mobility for better strength and balance.
Falls are the major reason seniors require physical therapy.
As people age, they tend to lose flexibility, strength and often their balance, so maintaining the desired level of fitness becomes increasingly challenging. �Loss of these functions could lead to a fall that could cause serious injury. Physical therapy helps improve these functions.
Osteoporosis, which is a progressive bone disease characterized by a decrease in bone mass and density, can lead to an increased risk for fractures.� It is often the cause of many falls. Physical therapy and a regular exercise program help control the effects of this condition.
Strength training and exercise provided in physical therapy can also help alleviate the symptoms of arthritis. �People with arthritis can benefit from physical therapy because it provides exercises to help preserve the strength and use of the joints.� �Physical therapy also teaches therapeutic methods to relieve discomfort through both physical techniques and activity modifications.
Physical therapy is prescribed in many cases following a hospital stay.� Skipping on post hospitalization therapy can cause serious repercussions.
Consequences of Skipping Physical Therapy
- Falls � After a hospital stay, many are weak and more prone to falling. Failing to have therapy after hospitalization could potentially lead to a re-hospitalization due to an injury from a fall.
- Infections- Without active movement because of weakness that could have been improved with physical therapy, there is an increased risk for pneumonia. There is also increased potential for skin problems, such as ulcers, which may develop because of lack of movement.
- Reduced Long Term Strength and Endurance- During recovery, physical therapy can influence your strength and endurance level that you will have long after you finished your sessions.This can also cause increased blood pressure and heart rate and decreased oxygen saturation levels, which can lead to stroke, blood clots and heart attacks.
- Reduced Education- Education through physical therapy shows ways to complete activities of daily living in a more efficient way to help improve physical and mental well being and quality of life.
- Increased Pain- If you�re not moving because you are not taking physical therapy, joints tends to get stiff. Decreased mobility leads to more pain.
Physical therapy for seniors has a variety of benefits which can include not only gaining strength and balance, but also providing a renewed sense of confidence.� Physical therapy can give seniors back their independence and make daily tasks easier.
Working with a physical therapist will not only reduce pain, but it will also help improve overall strength and ability and reduce the risk for injuries, helping you maintain a higher quality of life.
Sourced through Scoop.it from: www.ascseniorcare.com
Insight
As mentioned before, when people age, the body can naturally lose flexibility, mobility, strength and even balance. Because of this, staying active is of utmost importance for seniors. Physical therapy can help the elderly improve their general health as well as help rehabilitate those with an injury or condition. As with any other type of therapy, however, the individual should first visit a healthcare professional to receive an appropriate exercise regimen.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
by Dr Alex Jimenez | Nutrition, Seniors
Eating right and staying fit are important no matter what your age. As we get older our bodies have different needs, so certain nutrients become especially important for good health.
Calcium and Vitamin D
Older adults need more calcium and vitamin D to help maintain bone health. Have three servings of vitamin D-fortified low-fat or fat-free milk or yogurt each day. Other calcium-rich foods include fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. If you take a calcium supplement or multivitamin, choose one that contains vitamin D.
Vitamin B12
Many people older than 50 do not get enough vitamin B12. Fortified cereal, lean meat and some fish and seafood are sources of vitamin B12. Ask your doctor or a registered dietitian nutritionist if you need a vitamin B12 supplement.
Fiber
Eat more fiber-rich foods to stay regular. Fiber also can help lower your risk for heart disease, control your weight and prevent Type 2 diabetes. Eat whole-grain breads and cereals, and more beans and peas � along with fruits and vegetables which also provide fiber.
Potassium
Increasing potassium along with reducing sodium (salt) may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium. Also, select and prepare foods with little or no added salt.
Know Your Fats
Foods that are low in saturated fats and trans fat help reduce your risk of heart disease. Most of the fats you eat should be polyunsaturated and monounsaturated fats. Check the Nutrition Facts panel on food labels for total fat and saturated fat.
Sourced through Scoop.it from: www.eatright.org
Maintaining a proper nutrition throughout our lives is absolutely essential towards overall health, and many might find this difficult to follow, especially since our dietary needs change as we age. Due to natural wear and tear alterations of the tissues in our body, what we needed mostly as children may not be necessarily beneficial to us as adults. The above list covers several nutritional needs for seniors.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
by Dr Alex Jimenez | Nutrition, Seniors, Supplements
Fish oil is one of the most popular dietary supplements in the U.S. because of the perceived cardiovascular benefits of the omega-3 it contains. However, scientific findings on its effectiveness have been conflicting.
New research in Physiological Reports supports the claims for seniors, reporting that taking omega-3 fish oil supplements every day can improve the cardiovascular health of healthy seniors after 12 weeks of use.
Risk of cardiovascular disease increases with age because the arteries become stiffer. Arterial stiffness affects how blood travels through them and ultimately how strongly the heart needs to pump. The most commonly used measures of arterial stiffness are pulse wave velocity (PWV) and augmentation index. When the heart ejects blood into the blood vessels, pressure increases, creating a bulge in the vessel. PWV is the speed at which the bulge ripples through the arteries. When the pressure pulse hits a fork in the arteries, part of the pressure pulse bounces back towards the heart and combines with the new pulse coming out of the heart. How much the reflected pulse enhances the new one is called augmentation index. High PWV and high augmentation index values reflect stiffer arteries.
Reported cardiovascular benefits of omega-3 include reduced arterial stiffness seen through improved PWV and augmentation index. In this new study, researchers at Pennsylvania State University College of Medicine examined whether omega-3 supplements could reverse the effects of aging on the blood vessels in healthy older adults and reduce PWV and augmentation index.
Healthy subjects ages 60 to 80 took two omega-3 capsules twice daily for 12 weeks. Each capsule contained 1000 mg of omega-3 (465 mg eicosapentaenoic acid and 375 mg docosahexanoic acid). The researchers measured PWV, augmentation index and blood pressure before and after the 12-week regimen. The results were compared to young healthy subjects, ages 21 to 35, who also followed the same omega-3 supplement schedule.
The researchers found that 12 weeks of supplementation significantly decreased PWV in the older subjects, supporting improvement in vascular health, although PWV was still higher than in young subjects. While PWV improved, augmentation index and blood pressure did not. The omega-3 supplements also did not improve either index of arterial stiffness in the young subjects.
According to the researchers, “These findings provide support for the concept that increased omega-3 intake may be an efficacious therapy in the primary prevention of cardiovascular disease in aging humans through effects on central arterial stiffness.” They also noted that “these effects occurred over a relatively short period of time.”
Sourced through Scoop.it from: www.news-medical.net
With age, the body can become more vulnerable to developing certain conditions or even injuries related with aging. Cardiovascular disease is among the most common complication reported among the elderly, due to changes in the arteries. Fortunately, research has determined that omega-3 fish oil supplements can have tremendous benefits for seniors.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
by Dr Alex Jimenez | Nutrition, Seniors
As people age, their diets may need to change, especially if their diets are not well-balanced. Generally, doctors will recommend a well-balanced diet for older adults, meaning that they should eat a variety of fruits, vegetables, proteins and whole grains to maintain and improve overall health. According to Ruth Frechman, registered dietitian and spokesperson for the American Dietetic Association, in addition to eating a healthful variety of foods, there are specific things a caregiver can incorporate into their their loved one’s diet to boost his or her health.
Prepare Meals Rich in These Nutrients
- Omega 3 Fatty Acids
The acids have been proven to reduce inflammation, which can cause heart disease, cancer and arthritis. They can be found in flaxseeds and flaxseed oil, walnuts, canola oil, and different types of fish. Your older relative should have foods rich in this nutrient twice per week. If this is impossible, check with their doctor to see if an Omega 3 supplement would be beneficial.
- Calcium
The need for calcium increases as people age. This is primarily to preserve bone health. One added benefit of calcium is that it helps to lower blood pressure. The World Health Organization (WHO) recommends that adults over the age of 50 get at least 1200 milligrams per day of calcium � equal to about four cups of fortified orange juice, dairy milk, or fortified non-dairy milks such as almond or soy. Leafy greens like kale and turnip greens are also great sources of absorbable calcium. Many people find it challenging to consume this much calcium per day by eating and drinking, so check with your loved one’s doctor to see if he or she should take a calcium supplement.
Hydrate
As people age, they do not get thirsty very often, even though their bodies still need the same amount of liquids. If you notice that your loved one is not drinking liquids very often, make sure that you provide them with it. If they do not feel thirsty, chances are they may not think about drinking a glass of water.
If you are concerned that your loved one may not be properly hydrated, check his or her urine. Urine is the surest sign of hydration or lack of it. If their urine is clear and light, then they are most likely properly hydrated. If, however, their urine is dark and/or cloudy, they will need to start drinking more liquids.
Limit Sodium Content
For those with hypertension,�one of the most important things caregivers can do to help reduce a loved one’s hypertension is to prepare foods that are low in sodium. Most people are surprised to find out that added table salt accounts for only a small percent of sodium content in food. Frozen, processed and restaurant foods are typically extremely high in sodium, and should be avoided or only be a very small part of the diet. Fresh and frozen fruits and vegetables, dry beans, unsalted nuts and nut butters, and grains like brown rice and oats are all foods that are naturally low in sodium, so try and incorporate them as much as possible in their diet.
Incorporate Changes Gradually
Making dietary changes can be difficult for anybody. It can be especially difficult for older adults, though, because people get stuck in habits. If your loved one needs to make dietary changes to increase their health and well-being, there are specific things that you, the caregiver, can do to help with the change.
Sourced through Scoop.it from: www.agingcare.com
Following a balanced nutrition is essential to achieve an individual’s overall health and wellness, especially for seniors. Because the body begins to adapt to aging alterations, older adults may have different nutritional requirements than most people. By following the above mentions tips, seniors can also achieve overall well being to maintain a quality lifestyle as they age.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
by Dr Alex Jimenez | Athletes, Power & Strength, PUSH-as-Rx
Strength training and building strong muscles can help an individual lose weight. Exercising in general is a great way to burn calories and improve fitness levels but, muscle tissue can burn as many as 15 times more calories per day than fat tissue, including during rest.
Building strong muscles can also help protect an individual�s joints, especially the back.�when the muscles are stronger, the body places less pressure on the joints and connective tissue during physical activities, including exerting activities such as weight lifting. Building strong muscles to relieve strain on the joints is also essential for preventing and/or treating arthritis. Also, building stronger muscles can help improve an individual�s posture.
Strength training and building stronger muscles is also healthy for the heart. Muscle tissue is able to perform with less amounts of oxygen, in other words, the heart doesn�t need to pump harder when being active.�Additionally, building strong muscles can be good for managing blood pressure.
Strength training can greatly benefit individuals as they age, helping to prevent injury or certain conditions. As we age, the body undergoes natural physical changes, such as degeneration of the joints, causing the development of certain health conditions, such as a degeneration of the spine or arthritis.
Building strong muscles through strength training is essential towards maintaining overall health, fitness, and wellness.
By learning how to participate in strength training workouts, a majority of individuals can ultimately benefit from their body�s natural functions in order to prevent, improve, and maintain, their ideal fitness goals.
Dr. Alex Jimenez D.C.,C.C.S.T�s insight:
Strength training is a type of exercise which specializes in resistance training to build muscle strength and size as well as increase endurance. Besides building strong muscles, strength training offers several other benefits for both men and women, and especially for people above the age of 50. For individuals seeking to improve their overall health, fitness, and wellness, strengthening their muscles should be a top priority. For more information, please feel free to ask Dr. Jimenez or contact us at (915) 850-0900.
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