Clinic Wellness Team. A key factor to spine or back pain conditions is staying healthy. Overall wellness involves a balanced diet, appropriate exercise, physical activity, restful sleep, and a healthy lifestyle. The term has been applied in many ways. But overall, the definition is as follows.
It is a conscious, self-directed, and evolving process of achieving full potential. It is multidimensional, bringing together lifestyles both mental/spiritual and the environment in which one lives. It is positive and affirms that what we do is, in fact, correct.
It is an active process where people become aware and make choices towards a more successful lifestyle. This includes how a person contributes to their environment/community. They aim to build healthier living spaces and social networks. It helps in creating a person’s belief systems, values, and a positive world perspective.
Along with this comes the benefits of regular exercise, a healthy diet, personal self-care, and knowing when to seek medical attention. Dr. Jimenez’s message is to work towards being fit, being healthy, and staying aware of our collection of articles, blogs, and videos.
Looking for GI disorder treatment? Learn about the latest strategies and methods to manage your condition effectively.
What Are GI Disorders?
How often does a huge lunch leave you feeling bloated? Have you ever had gastrointestinal inflammation or constipation? Or do you have muscles and joints that are stiff? Environmental variables may disrupt the gastrointestinal system and produce several overlapping risk profiles in the body by extending their effect onto the musculoskeletal system. This can result in pain-like sensations that often resemble musculoskeletal illnesses, although many individuals are unaware of this. Depending on their severity, gastrointestinal (GI) problems are often frequent and may be difficult to treat, with major medical and social repercussions. In 2018, Malone et al. Gastric reflux disease (GERD), small intestinal bacterial overgrowth (SIBO), and irritable bowel syndrome (IBS) are a few prevalent GI disorders. In the musculoskeletal system, GI issues may be a contributing factor to persistent discomfort, inflexible joints, and muscular dysfunction. Understanding the relationship between the stomach and the musculoskeletal system helps many people find practical, non-surgical solutions that may alleviate pain and enhance their quality of life.
How GI Disorders Affect The Gut & Musculoskeletal System
Many individuals question how environmental variables might impact their muscles and intestines, and they play a significant role in the development of GI illnesses. One environmental component that might have an impact on the muscles and intestines is stress. A person’s physical and mental health may be impacted by stress, which can alter how the gut bacteria react and result in gastrointestinal diseases. In 2011, Konturek et al.
Inflammation & Systemic Effects
When GI illnesses begin to impact the body, they lead to inflammation and adhere to the afflicted region, resulting in problems with the stomach. When the gut system is affected by inflammation, it may cause low-grade inflammation, compromise the integrity of the gut barrier, and interfere with normal food and nutrient digestion. In 2024, Cassini et al. This may result in inflammatory chronic gastrointestinal disorders such as ulcerative colitis or Crohn’s disease. This may then cause cytokines and inflammatory mediators to be released into the bloodstream, which can lead to systemic inflammation in the musculoskeletal system, resulting in symptoms including tiredness, joint stiffness, and muscle soreness.
Nutrient Malabsorption & Deficiencies
Chronic diarrhea, IBD, and celiac disease may all affect how nutrients are absorbed, resulting in vitamin and mineral deficiencies that can cause joint pain, weakness, and cramping in the muscles that are often confused with fibromyalgia or arthritis.
Gut Dysbiosis & The Nervous System
The neurological system and the digestive system, often referred to as the “second brain,” have a special interaction. Dysbiosis, or an imbalance in gut bacteria, may lead to the development of a leaky gut since the gut contains trillions of bacteria and aids in the transportation of nutrients from meals to other bodies. Toxins may enter the circulation and set off the immune system as a result. This results in systemic inflammation and musculoskeletal pain, which impacts the quality of life and pain of the musculoskeletal system from the stomach. (Casini and others, 2024) In addition, the gut-brain axis regulates muscular contraction and pain perception.
Visceral-Somatic Reflexes & Referred Pain
Referred pain patterns, in which the musculoskeletal system experiences visceral discomfort, may be caused by GI problems. Visceral pain hypersensitivity manifests as persistent stomach pain or discomfort (Farmer & Aziz, 2009). For instance, IBS might result in lower back and pelvic pain because of visceral-somatic responses, but GERD can produce chest and upper back pain.
Fighting Inflammation Naturally: Video
Functional & Nonsurgical Approaches To Reduce GI Pain
The following non-surgical, evidence-based methods may be used to treat musculoskeletal and intestinal discomfort:
Dietary Modifications
A nutritious diet is a good place to start when making little adjustments to enhance gut health. A balanced diet may help the body develop, mend, and produce energy. It can also influence and control a number of vital bodily processes, including hormones in the gastrointestinal tract. El-Salhy, 2019. By avoiding trigger meals that result in overlapping pain sensations, including foods high in omega-3s and polyphenols may help lessen the inflammatory effects from the stomach. GI issues may be treated using the following diets:
Elimination and Anti-Inflammatory Diet
Diet of FODMAP.
Pro-& Prebiotics
Probiotics and prebiotics may aid in the restoration and balancing of the gut flora in terms of gut health. Prebiotics use foods high in fiber to nourish the good bacteria in the stomach and promote gut health, while probiotics include good bacteria that help balance the gut microbiota and lower inflammation. By combining these two, intestinal inflammation may be avoided by reestablishing the dynamic equilibrium between the host defense systems and microbiota in the intestinal mucosa. (Dhaneshwar & Roy, 2023)
Stress Management
Reducing environmental stresses that lead to gastrointestinal illnesses and musculoskeletal discomfort also helps the body relax and ease tight muscles. Among the methods individuals may use are:
Meditation and Mindfulness: Progressive muscular relaxation, yoga, and deep breathing may all help people feel less discomfort and less sensitive to their stomachs.
Cognitive behavioral therapy, or CBT, may help enhance pain tolerance and manage GI symptoms brought on by stress.
Manual Therapies
GI conditions linked to musculoskeletal discomfort may be reduced using manual therapy. In order to assist strengthen and stretch weak muscle groups and lessen the body’s inflammatory effects, massage therapists, physical therapists, and chiropractors may use a variety of treatments. Among these treatments are:
Osteopathic Manipulative Therapy (OMT): Enhances gastrointestinal motility and relieves referred pain.
Visceral manipulation is a manual treatment that eases musculoskeletal tension and improves digestion by releasing abdominal limitations.
Massage therapy may ease back and abdominal muscular tension and lessen gastrointestinal symptoms associated with stress.
Acupuncture
By activating the autonomic nervous system, acupuncture has been shown to enhance stomach motility and lessen discomfort associated with IBS. To alleviate a patient, acupuncturists insert tiny, thin needles into different bodily acupoints. Neuromodulation, intestinal barrier restoration, and gut microbiota adjustment are all part of acupuncture. (Li and others, 2023)
Conclusion
The musculoskeletal system and gastrointestinal illnesses interact in a unique way because their risk profiles overlap and correlate. Treatments to lessen GI issues may be more successful when this relationship is understood. Functional, non-surgical methods including movement-based treatments, manual therapies, stress management, gut microbiota maintenance, and dietary modifications may provide comprehensive relief from GI-related musculoskeletal pain. These little adjustments to a person’s daily schedule, such as regular exercise or a balanced diet, may help address the underlying cause of dysfunction and provide long-lasting relief and enhanced wellbeing.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of the effects of GI disorders on not only the gut system but also the musculoskeletal system. While asking important questions to our associated medical providers, we advise patients to implement small changes like physical activities and small dietary changes to their diet to reduce the chances of GI disorders from returning. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
References
Casini, I., Massai, L., Solomita, E., Ortenzi, K., Pieretti, S., & Aloisi, A. M. (2024). Gastrointestinal Conditions Affect Chronic Pain and Quality of Life in Women. Int J Environ Res Public Health, 21(11). doi.org/10.3390/ijerph21111435
El-Salhy, M. (2019). Nutritional Management of Gastrointestinal Diseases and Disorders. Nutrients, 11(12). doi.org/10.3390/nu11123013
Farmer, A. D., & Aziz, Q. (2009). Visceral pain hypersensitivity in functional gastrointestinal disorders. Br Med Bull, 91, 123-136. doi.org/10.1093/bmb/ldp026
Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol, 62(6), 591-599. www.ncbi.nlm.nih.gov/pubmed/22314561
Li, X., Liu, S., Liu, H., & Zhu, J. J. (2023). Acupuncture for gastrointestinal diseases. Anat Rec (Hoboken), 306(12), 2997-3005. doi.org/10.1002/ar.24871
Malone, M., Waheed, A., & Samiullah, S. (2018). Functional Gastrointestinal Disorders: Functional Lower Gastrointestinal Disorders in Adults. FP Essent, 466, 21-28. www.ncbi.nlm.nih.gov/pubmed/29528206
Roy, S., & Dhaneshwar, S. (2023). Role of prebiotics, probiotics, and synbiotics in management of inflammatory bowel disease: Current perspectives. World J Gastroenterol, 29(14), 2078-2100. doi.org/10.3748/wjg.v29.i14.2078
Can converting a bicycle into a stationary bike be a way for individuals to exercise more while still enjoying cycling?
Bicycle Stationary Conversion
Is your bike collecting dust in the garage? Do you miss riding, but the weather or temperatures keep you indoors? Why not quickly and painlessly turn your bike into a stationary bike? An indoor stationary bike is a great way to maintain physical activity while avoiding inclement weather and outdoor elements. Plus, bicycle stationary conversion in your home, office, or garage is quick and straightforward. A bike trainer or roller is needed to convert a bicycle into a stationary bike. The bike is mounted onto the trainer stand, and its rear axle is replaced with a special axle provided with the trainer kit to secure it and hold the wheel in place while allowing you to pedal, creating resistance for indoor cycling.
Cycling
Bicycle stationary conversion isn’t only for die-hard cyclists. Research shows indoor cycling is a great way to stay healthy and consistent with your workouts. One study showed that indoor cycling improves aerobic capacity, blood pressure, lipid profile, and body composition. (Chavarrias, M. et al., 2019)
Stationary Bikes Types
For those who don’t have the space or know that they won’t regularly use a stationary bike, indoor bike trainers and rollers can provide convenient, economical, and compact options. Whether individuals want to exercise more, maintain a riding schedule, or train for an event, trainers and rollers can be highly effective tools for any cyclist. However, choosing between a bike trainer and rollers varies depending on the pros and cons. Selecting the right equipment depends on several factors, including:
Personal needs
Space – indoor or garage.
Cycling experience
Most cyclists, even hobbyists, prefer indoor cycling bikes over traditional stationary bikes because they are riding a real bicycle, including the positioning and pedaling, compared to upright, air, or recumbent bikes.
Trainer
A bike trainer is a stand that lets an individual ride a regular bicycle while stationary. Cyclists often use it to warm up before races, and it comes in handy when weather conditions or time constraints prevent riding outdoors. Most trainer stands can accommodate bicycles. Trainers are suitable for beginners and professional riders. There are two types of indoor bike trainers.
Direct-drive
Direct-drive trainers attach to the bike’s rear dropouts, replacing the wheel and providing a direct connection to the resistance unit.
These can cost more, but they’re worth the investment because they’re more accurate and deliver the highest resistance levels.
Friction
A small roller is installed against the rear wheel with friction trainers, which use magnetic or fluid resistance.
These are typically lighter and easier to transport than direct-drive trainers but are less accurate and provide less resistance.
Rollers
Rollers are the most basic type of indoor stationary bike but may not be the best option for individuals new to indoor cycling. This is because it requires advanced cycling techniques, such as balancing and keeping the front tire straight while riding. The cycle is on rollers instead of being fixed, allowing the resistance to range from zero to the equivalent of a direct-drive trainer. Rollers help refine pedaling technique and improve cycling form because you balance and stabilize while riding.
Conversion – What Is Needed
The most important equipment needed to convert the cycle is a bike stand, which will be the foundation of the stationary bike setup. (Bike To Work Day, 2025) There are two-piece stands and one-piece stands. (Bike To Work Day, 2025) Tools like an Allen wrench may be needed. Various bike trainer kits contain all the parts needed for this conversion, but extra standard tools may be required to remove the back wheel and replace the axle.
Choose the right trainer: Consider your bike type, desired resistance levels, and budget.
Install the trainer: Follow the manufacturer’s instructions to position and secure the trainer properly.
Mount the bike: Remove the rear wheel quick release, insert the trainer’s axle, and tighten it securely.
Adjust resistance: Most trainers have a knob or lever to control the difficulty level.
If you are uncertain whether your bike stand is set up correctly or having issues with the installation, contact a professional bike mechanic. They can help get the stationary bike up and running properly.
Considerations
Tire wear: Using a dedicated trainer tire for the rear wheel can minimize wear and tear.
Noise level: Some trainers can be noisy, especially wheel-on types.
Stability: Ensure the bike is properly secured on the trainer and your training area is stable.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Body In Balance: Chiropractic, Fitness, and Nutrition
References
Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Pérez-Gómez, J. (2019). Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas, Lithuania), 55(8), 452. doi.org/10.3390/medicina55080452
Can bone broth help individuals with gut issues or chronic conditions like inflammatory bowel disorder?
Bone Broth Health
Bone broth is a nutrient-rich beverage made by simmering animal bones, typically from beef, chicken, or fish, in water for an extended period (24-72 hours). It can be used as a beverage or as a base for soups, stews, and sauces.
Process
Bones are roasted or boiled to release flavor.
Bones are placed in a pot with water, vegetables (such as onions, carrots, and celery), herbs (such as parsley and thyme), and spices.
The mixture is simmered over low heat for a long time, allowing the bones to release their nutrients and collagen.
The broth is strained to remove the bones and solids.
Nutrients
Bone broth is a healthy source of:
Collagen
A protein that supports skin, hair, and joint health.
Minerals
Including calcium, magnesium, phosphorus, and silicon.
Amino acids
Essential for building and repairing tissues.
Bone Broth Health Benefits
While there is limited research on the health benefits, the nutrients in bone broth can be beneficial for:
Joint health
Bone density
Digestion
Gut health
Muscle growth and recovery
Hydration
Reduce inflammation
Improve skin elasticity and appearance
Boost immune system
While research on bone broth’s benefits is still limited, it’s a nutritious and hydrating beverage that supports gut health and recovery after a tough workout. It can be drunk on its own or used in cooking. Bone broth is a delicious way to replenish electrolytes and stay hydrated, whether recovering from a flare-up or an intense workout. It is especially helpful for those dealing with gut issues or chronic conditions like inflammatory bowel disorder.
Nutrient-Rich
Bone broth is rich in minerals, including calcium, magnesium, potassium, phosphorus, and iodine.
Joint Health
Collagen is the main source of protein found in bones, tendons, and ligaments.
Research suggests that collagen may support joint health, protect the tissues in joints, and improve symptoms of osteoarthritis. (Martínez-Puig D. et al., 2023)
Anti-Inflammatory
Bone broth contains glycine and arginine, amino acids with anti-inflammatory properties.
Incorporating bone broth into one’s diet can help meet protein goals.
One cup of bone broth contains four to 20 grams of protein.
Digestion and Gut Health
Colostrum is the first milk produced after giving birth, and some research suggests this may offer immune-boosting benefits and gut repair, but more research is needed. (Playford R. J., & Weiser M. J. 2021)
Bone broth contains glutamine, an amino acid that can reduce inflammation in the gut, strengthen the gut lining, and maintain a healthy microbiome.
Many bone broths are high in sodium and may not be suitable for individuals on low-sodium diets. It is recommended that individuals consume less than 2,300 milligrams of sodium per day to support a healthy heart and reduce the risk of high blood pressure, look for other sources of sodium, and incorporate bone broth accordingly. (American Heart Association, 2024) Also, because of the polysaccharides that may leach from the cartilage and the garlic and onions usually present in the bone broth, it’s not suitable for those with a digestive disorder like small intestinal bacterial overgrowth (SIBO) or individuals following a low-FODMAP diet.
What To Look For
Quality
When possible, choose a bone broth that’s grass-fed and organic.
Quality matters because the process of simmering the bones with water pulls all the nutrients, collagen, and protein into the broth.
Starting with the highest quality ingredients ensures it will be as nutritious as possible.
Type
Various types include chicken, beef, turkey, and bison varieties.
Packaging
Bone broth comes in various packaging, including shelf-stable, frozen, or fresh.
When selecting, consider how often it is used, how much is needed, and storage space.
For individuals who drink bone broth daily, buying it in bulk and storing it in the pantry or freezer may be more budget-friendly.
Consistency
Generally, bone broth is a thick, slightly viscous beverage.
Individuals who prefer a thinner liquid should try a shelf-stable broth, which is usually less gelatinous than frozen bone broths.
Powdered bone broth is also a great option for those who prefer a lighter beverage.
Individuals can choose a low-sodium bone broth to limit sodium intake.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Reducing Inflammation In The Body
References
Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15(6), 1332. doi.org/10.3390/nu15061332
Chen, S., Kim, W., Henning, S. M., Carpenter, C. L., & Li, Z. (2010). Arginine and antioxidant supplement on performance in elderly male cyclists: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 7, 13. doi.org/10.1186/1550-2783-7-13
Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701. doi.org/10.1155/2017/1716701
Playford, R. J., & Weiser, M. J. (2021). Bovine Colostrum: Its Constituents and Uses. Nutrients, 13(1), 265. doi.org/10.3390/nu13010265
Wang, B., Wu, G., Zhou, Z., Dai, Z., Sun, Y., Ji, Y., Li, W., Wang, W., Liu, C., Han, F., & Wu, Z. (2015). Glutamine and intestinal barrier function. Amino acids, 47(10), 2143–2154. doi.org/10.1007/s00726-014-1773-4
Nagahama, K., Nishio, H., Yamato, M., & Takeuchi, K. (2012). Orally administered L-arginine and glycine are highly effective against acid reflux esophagitis in rats. Medical science monitor: international medical journal of experimental and clinical research, 18(1), BR9–BR15. doi.org/10.12659/msm.882190
Gain insights with this overview of Maslow’s hierarchy of needs from a clinical approach, enriching psychological perspectives.
The Humanistic Perspective
Because of behaviorism and psychoanalytic theory, the humanistic viewpoint gained popularity in the middle of the 20th century. Humanism is the term used to describe those who stress human potential and the capacity for change. The notion of biological determinism, which holds that the majority of human traits, both mental and physical, are predetermined from conception, is simultaneously rejected by humanism. The humanistic viewpoint stresses a person’s innate desire for creativity and self-actualization and focuses on how individuals grow. The idea that development is seen as an ongoing process that is influenced more by an individual’s social and environmental conditions than by genetics or other natural causes is also fundamental to the humanistic viewpoint. The use of the human viewpoint in a therapeutic setting was examined by several prominent humanistic thinkers, including Abraham Maslow and Carl Rogers. In addition to enabling a better understanding of pain, suffering, and emotions, this guarantees a more optimistic approach to enhance patient and nurse practitioner results. (Boston-Leary et al., 2024)
The development potential of healthy people was the subject of research by American humanistic psychologist Abraham Maslow (1908–1970). According to him, individuals aspire to self-actualization and begin accepting both themselves and other people for who they are. He saw that a lot of individuals were able to enjoy themselves and live comparatively guilt-free while also losing inhibitions.
Maslow’s hierarchy of needs is a psychological theory that explains a pattern by which human motivations often emerge at the following level by enabling the person to be fully satisfied with the previous level. As a result, many individuals start using it to encourage action. Several distinct underlying systems constitute the basis of motivation in Maslow’s hierarchy of wants; certain motivations are generated and given precedence over others. (Kenrick et al., 2010) Our knowledge of the self has also been substantially enhanced by Maslow’s ideas. The five levels of Maslow’s hierarchy of needs—physiological necessities, safety, love and belonging, esteem, and self-actualization—allow people to evolve. These five phases show how a person develops in order to meet their most basic requirements.
Physiological Needs
The primary physical need for human life, according to Maslow, are physiological needs, which include food, water, sleep, shelter, sex, and maintaining bodily homeostasis. In order to be motivated by the next level of demands, many individuals must have their physiological needs—such as breathing, eating, drinking, or sleeping—met. As they exhibit stability and endurance and adjust to the changing demands of the healthcare system, many nurses in a healthcare context move away from physiological needs and safety. (Hayre-Kwan et al., 2021)
Safety
Safety, the second stage, takes over and becomes a dominating behavior if a person’s physiological demands are addressed and mostly satisfied. This may be achieved via working, saving money, and looking for safe havens. That individual has time to consider their desires once they are content and feel secure. However, many people may experience or re-experience post-traumatic stress disorder (PTSD) or transgenerational trauma when physical safety is lacking due to environmental factors like war, natural disasters, family violence, childhood abuse, or institutional racism. For this reason, safety needs must include mental, emotional, financial, and physical security.
Another example of how environmental variables impact safety is economic safety, which may be impacted by a financial crisis and a lack of employment prospects. In the absence of economic safety, it must show itself in things like a need for work stability, grievance processes to shield individuals from unjustified power, insurance plans, savings accounts, etc. Since children typically need to feel protected, this level of Maslow’s hierarchy of needs tends to prevail in their lives.
Love & Belonging
Maslow’s hierarchy of wants places love and belonging at stage three. Intimacy, companionship, and a sense of belonging are all necessary for love and belonging. Many individuals want to join a club or be a part of a society where they may be near their friends and relatives. Maintaining a positive nurse-patient connection in a healthcare context requires professionals to provide affection and belonging to people who are experiencing pain-like sensations. In addition to giving the person a good outlook to lessen their suffering, this will guarantee that their needs and desires are acknowledged. (Xu et al., 2021) During childhood, the desire for love and belonging is very strong and might take precedence over the need for protection. Children who attach to abusive parents exhibit this as a bad problem. Hospitalization, neglect, shunning, or ostracism are examples of deficiencies in this level of Maslow’s hierarchy that may negatively impact a person’s capacity to establish and sustain emotionally meaningful connections. Furthermore, a person’s growth may be greatly impacted by these adverse events.
Esteem
The fourth level of Maslow’s hierarchy is esteem, which is the universal human need to be respected and accepted by others. Since everyone wants to be someone at this point, a lot of individuals search for peer regard, self-confidence, and esteem. For instance, someone with money would purchase a high-end watch, while someone with a brain would be able to write, ponder, or even work a lot. The drive to compete and achieve at the top level is the cause of this. At the same time, a lot of individuals will often pursue a career or pastime because ego demands like status or respect are met by these pursuits. Since most individuals desire to feel valued, many will worry about receiving respect, prestige, significance, and acknowledgment from others. The desire for self-respect and self-esteem follows from this. Lack of positive reinforcement, however, may have an impact on a person’s self-esteem and their ability to improve. therefore taking care of the fundamental problems that are hurting and upsetting them in 2025. (Carroll et al., 2025)
Self-Actualization
Maslow’s hierarchy of needs places self-actualization at the top. Reaching the lowest levels of needs—such as having the ability to eat, sleep, feel secure, fit in with a group, and yet feel unique—is necessary for individuals to reach the greatest level of their existence. At the greatest level, we are able to relax, be creative, and accept things as they are. Even when there is no longer any pressure on particular requirements, it is still possible for any of the needs at lower levels to stay low. Self-actualization is the drive to become the best version of oneself by completing the tasks at hand. Humanistic theory defines self-actualization as a condition of self-fulfillment when individuals are able to reach their full potential in a way that is unique to them. Many people may have a highly distinct perception of or concentrate on this desire. There are several instances, such as:
Someone who is driven to become the perfect parent
Someone who wants to express themselves via sports
Someone who used their skills and abilities to create art as a means of self-expression.
Questions of the Hierarchal Status
When talking about human behavior, Maslow’s hierarchy of needs serves as a crucial basis for comprehending the relationship between drive and motivation. As one moves up the ladder, each requirement is shown in the levels that call for motivation. Numerous significant problems begin to surface while examining the hierarchical structure.
The first concern is the path of advancement when a person advances both within and between levels. Maslow first highlighted the need of attending to lower-level needs before moving on to higher-level requirements. This original idea gave rise to an understanding of how different people are in how they see and value each fundamental need. For instance, females may prioritize their reproductive requirements above those of other people. According to Maslow, satisfying every need is not a prerequisite for fulfilling needs at a higher level. The next level of demands takes precedence after a person’s fundamental, lower-level wants have been mostly met. Higher-level wants, like self-actualization, might be satisfied before certain lower-level needs are completely satisfied.
Whether a person climbs unidirectionally from the base of the pyramid to the summit is a second, related topic. Multidirectional mobility throughout the phases is conceivable because a person’s requirements at a given period of life may be influenced by a variety of variables. In light of being laid off, an employee who is considering raising a family—the third stage of Maslow’s hierarchy—may need to concentrate on the second level, safety. The second and third levels of Maslow’s hierarchy of needs would take unemployment into account, even if this worker had created a feeling of safety and security. Because human existence and progress are dynamic rather than static, the hierarchy must allow for this fluctuation, which is why it is significant. The main idea behind Maslow’s theory is that because self-actualization is the aim, fundamental needs must be satisfied before one is inspired to pursue higher-level wants. This encourages the person to evaluate every need that must be met in order to achieve self-actualization with a positive connection. (Taormina & Gao, 2013) People will see improvements in their bodies and mentalities as well as better lifestyles as they begin to incorporate Maslow’s hierarchy of needs into their daily routines.
Injury Medical Chiropractic & Functional Medicine Clinic
We collaborate with licensed healthcare professionals who apply Maslow’s hierarchy of needs to our patients’ pain and suffering in a clinical setting. In addition to posing crucial queries to our affiliated healthcare professionals, we counsel individuals to incorporate minor adjustments into their everyday schedules and provide them a secure environment.This material is envisioned as an academic service by Dr. Alex Jimenez, D.C. Disclaimer.
References
Boston-Leary, K., Alexander, G. R., & Davis, S. (2024). Leveraging Maslow’s Hierarchy of Needs to Build Nursing’s More Inclusive Future. Nurs Adm Q, 48(1), 55-64. doi.org/10.1097/NAQ.0000000000000613
Carroll, A., Collins, C., & McKenzie, J. (2025). Physician wellbeing in a national rehabilitation hospital, a qualitative study utilizing Maslow’s hierarchy of needs as a framework for analysis. BMC Health Serv Res, 25(1), 175. doi.org/10.1186/s12913-025-12310-x
Hayre-Kwan, S., Quinn, B., Chu, T., Orr, P., & Snoke, J. (2021). Nursing and Maslow’s Hierarchy: A Health Care Pyramid Approach to Safety and Security During a Global Pandemic. Nurse Lead, 19(6), 590-595. doi.org/10.1016/j.mnl.2021.08.013
Kenrick, D. T., Griskevicius, V., Neuberg, S. L., & Schaller, M. (2010). Renovating the Pyramid of Needs: Contemporary Extensions Built Upon Ancient Foundations. Perspect Psychol Sci, 5(3), 292-314. doi.org/10.1177/1745691610369469
Taormina, R. J., & Gao, J. H. (2013). Maslow and the motivation hierarchy: measuring satisfaction of the needs. Am J Psychol, 126(2), 155-177. doi.org/10.5406/amerjpsyc.126.2.0155
Xu, J. X., Wu, L. X., Jiang, W., & Fan, G. H. (2021). Effect of nursing intervention based on Maslow’s hierarchy of needs in patients with coronary heart disease interventional surgery. World J Clin Cases, 9(33), 10189-10197. doi.org/10.12998/wjcc.v9.i33.10189
For individuals looking to improve sleep, could weight training be the answer to increase healthy sleep?
Weight Resistance Training
Researchers found that resistance weight training improves sleep quality, among other methods like diet and sleep hygiene practices. Resistance training may improve sleep by reducing anxiety and stress, benefiting heart health, and promoting muscle recovery. Researchers examined non-medication methods of improving sleep in younger and middle-aged adults, comparing exercise, diet, and sleep hygiene practices. The findings showed that for adults under 65, resistance training is the best non-pharmacological way to improve sleep quality. (Hirohama, K. et al., 2024) These findings reinforce that sleep and exercise lead to improved restful sleep. Resistance training is highly effective compared to aerobic exercise (running or cycling) in improving sleep quality. The research shows that resistance exercise has more profound benefits than aerobic training alone.
Resistance Training and Improved Sleep
Resistance training, also called strength training or weight training, is intended to build muscle and strength using resistance. This can include:
Your body weight
Resistance bands
Free weights
Weight-lifting machines
The mechanisms by which exercise alters sleep are unknown. However, the researchers point out that weight training may improve sleep by improving mental health issues such as anxiety and depression. (Cunningham J. E. A., & Shapiro C. M. 2018) (Carbone E. A. et al., 2023) Other research on resistance training and sleep found that resistance training helped decrease anxiety and stress. (Alley J. R. et al., 2015) Resistance training can benefit heart health as it increases blood circulation. This means the heart’s vessels don’t have to work as hard during sleep when blood pressure should naturally drop, which is known as nocturnal dipping, which is great for individuals with high blood pressure.
Another reason this training may help with sleep is its impact on the body. Previous research on resistance training and sleep suggests that since weight training stresses muscle tissue, it could signal the brain that sleep is needed to repair the damage (Iowa State University, 2022). The hormone adenosine, which helps promote sleep, is a key factor in why exercise increases adenosine levels and helps the body doze off. (Roig M. et al., 2022)
How Much Resistance Training Is Needed?
Sleep doctors advise patients to perform some form of daily movement or exercise to improve sleep. The amount of resistance training an individual needs depends on their circumstances, such as underlying conditions, injuries, fitness level, physical ability, and time.
The guidelines for physical activity from the Department of Health and Human Services recommend adults do a muscle-strengthening activity at least two days each week in addition to at least 150 to 300 minutes of moderate-intensity aerobic activity.
The meta-analysis research found that a 55-minute resistance training session consisting of three sets of 10 to 12 exercises done three times a week positively affected sleep quality.
They added that higher intensity and frequency of training could have a greater effect on sleep.
In other research on exercise and sleep, study participants were grouped into resistance training, aerobic, and combination workouts – both resistance and aerobic exercise. Each group engaged in 60-minute training sessions three times a week, with the combination group doing 30 minutes of resistance training and 30 minutes of aerobic exercise each session. (Iowa State University, 2022) Resistance training increased sleep by an average of 40 minutes compared to about 23 minutes for those who did an hour of aerobic exercise. A combination of aerobic and resistance increased sleep by about 17 minutes. (American Heart Association, 2022)
Previous research on resistance training and sleep found that exercise at any time can improve sleep quality compared with no strength training. However, evening sessions tend to help individuals sleep a little better. (Alley J. R. et al., 2015) Resistance exercise may offer benefits regarding the ability to fall asleep and stay asleep for those with osteoporosis, sarcopenia, anxiety, or depression.
Strength Workouts
Resistance training that targets all the major muscle groups is the goal. The Iowa State University research had participants use 12 resistance machines to perform exercises, including:
Leg presses
Chest presses
Lat pulldowns
Bicep curls
Abdominal crunches
Participants performed three sets of eight to 12 reps at 50% to 80% of their one-rep max. (Iowa State University, 2022)
One of the studies had participants work out for 30 minutes using nine different resistance machines, completing three sets of 10 reps. (Alley J. R. et al., 2015)
However, individuals can also use dumbbells such as bicep curls or chest presses, barbells for deadlifts or back squats, resistance bands for lateral shoulder raises or leg extensions, or their body weight for movements such as chin-ups or push-ups.
Other Ways to Improve Sleep Without Meds
Other non-drug methods to improve sleep include a healthy diet, proper hydration, dietary changes, and stress management like meditation. Aerobic exercise is known to improve both sleep quantity and quality. (Kovacevic A. et al., 2018) Lifestyle behaviors outside exercise are also important for sleep. Sleep hygiene refers to having healthy sleep habits and behaviors at night. This includes optimizing pre-bedtime routines to prepare the mind and body for sleep and improving bedroom environments to ensure sleep support, meaning it is cool, dark, quiet, and free from distractions like phones. Another important method of improving sleep is listening to your body and not forcing yourself to stay up late when exhausted. Pushing the brain and body to stay up later leads to chronic sleep debt. Eating sugary and high-fat foods before bed can hinder sleep patterns. Drinking caffeine after dinner or close to bedtime can disrupt the sleep cycle, as well as alcohol consumption before bed can hurt sleep quality.
Injury Medical Chiropractic and Functional Medicine Clinic
Individuals need rest time to adjust to working out, so consult a doctor on the balance of rest and training. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Weight Loss Techniques
References
Hirohama, K., Imura, T., Hori, T., Deguchi, N., Mitsutake, T., & Tanaka, R. (2024). The effects of nonpharmacological sleep hygiene on sleep quality in nonelderly individuals: A systematic review and network meta-analysis of randomized controlled trials. PloS one, 19(6), e0301616. doi.org/10.1371/journal.pone.0301616
Cunningham, J. E. A., & Shapiro, C. M. (2018). Cognitive Behavioural Therapy for Insomnia (CBT-I) to treat depression: A systematic review. Journal of psychosomatic research, 106, 1–12. doi.org/10.1016/j.jpsychores.2017.12.012
Carbone, E. A., Menculini, G., de Filippis, R., D’Angelo, M., De Fazio, P., Tortorella, A., & Steardo, L., Jr (2023). Sleep Disturbances in Generalized Anxiety Disorder: The Role of Calcium Homeostasis Imbalance. International journal of environmental research and public health, 20(5), 4431. doi.org/10.3390/ijerph20054431
Alley, J. R., Mazzochi, J. W., Smith, C. J., Morris, D. M., & Collier, S. R. (2015). Effects of resistance exercise timing on sleep architecture and nocturnal blood pressure. Journal of strength and conditioning research, 29(5), 1378–1385. doi.org/10.1519/JSC.0000000000000750
Roig, M., Cristini, J., Parwanta, Z., Ayotte, B., Rodrigues, L., de Las Heras, B., Nepveu, J. F., Huber, R., Carrier, J., Steib, S., Youngstedt, S. D., & Wright, D. L. (2022). Exercising the Sleepy-ing Brain: Exercise, Sleep, and Sleep Loss on Memory. Exercise and Sport Sciences Reviews, 50(1), 38–48. doi.org/10.1249/JES.0000000000000273
Kovacevic, A., Mavros, Y., Heisz, J. J., & Fiatarone Singh, M. A. (2018). The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep medicine reviews, 39, 52–68. doi.org/10.1016/j.smrv.2017.07.002
While cheddar cheese’s high-calorie count and saturated fat content have nutritional drawbacks, can a moderate amount be an enjoyable part of a healthy diet?
Cheddar Cheese
Cheddar is a hard, cow’s milk cheese known for its dense, layered texture and nutty flavor. It is a favorite cheese served in quesadillas, mac and cheese, or on burgers. However, cheddar cheese nutrition isn’t considered ideal.
Protein performs a variety of functions in the body.
Protein helps build muscle; it’s necessary to produce enzymes, give structure to cells, maintain fluid balance, and more. (Carbone J. W., & Pasiakos S. M. 2019)
Calorie-Dense
Cheddar is calorie-dense, which increases its satisfaction factor.
May Help Weight Loss
There is the belief that cheese causes weight gain; however, the full-fat dairy paradox, which goes against dietary guidelines, is the idea that full-fat dairy products may be healthier than low-fat or fat-free dairy,
Research now suggests removing fat from dairy products may make them more likely to cause weight gain, making full-fat the better choice for weight management. (Soltani S., & Vafa M. 2017)
Compatible With Keto and Low-Carb Diets
Because of cheddar’s high fat percentage, it’s compatible with high-fat nutrition plans.
With zero carbohydrates, cheddar also fits well in low-carb diets.
Low Lactose
Cheddar is one of the harder, aged cheeses that’s quite low in lactose.
This means lactose-intolerant individuals can often eat it without unpleasant symptoms like bloating, stomach upset, and gas.
Allergies
Although it is low in lactose, cheddar still contains casein and whey, two components that can trigger an immune response in individuals with a dairy allergy. (He, M. et al., 2017)
Storage and Safety
Cheddar does not technically require refrigeration. However, storing it in the fridge will help it last longer. According to the USDA, unopened cheddar can last up to six months in the refrigerator, and opened packages can last three to four weeks. Because it’s a hard cheese, cheddar even takes well to freezing, but this will not extend its life more than refrigeration. The USDA estimates cheddar can be frozen for about six months.
Preparation
Cheddar can be added to any number of cheesy dishes or, of course, served alone with crackers. It doesn’t require high heat to become nice and melty. Try adding a whole-grain base and veggies to increase the nutrients in dishes like cheesy casseroles, Mexican dishes, sandwiches, or pasta.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Lordan, R., Tsoupras, A., Mitra, B., & Zabetakis, I. (2018). Dairy Fats and Cardiovascular Disease: Do We Really Need to be Concerned?. Foods (Basel, Switzerland), 7(3), 29. doi.org/10.3390/foods7030029
Astrup, A., Geiker, N. R. W., & Magkos, F. (2019). Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease: Food Is More Than the Sum of Its Parts. Advances in nutrition (Bethesda, Md.), 10(5), 924S–930S. doi.org/10.1093/advances/nmz069
Hirahatake, K. M., Astrup, A., Hill, J. O., Slavin, J. L., Allison, D. B., & Maki, K. C. (2020). Potential Cardiometabolic Health Benefits of Full-Fat Dairy: The Evidence Base. Advances in nutrition (Bethesda, Md.), 11(3), 533–547. doi.org/10.1093/advances/nmz132
Malmir, H., Larijani, B., & Esmaillzadeh, A. (2020). Consumption of milk and dairy products and risk of osteoporosis and hip fracture: a systematic review and Meta-analysis. Critical reviews in food science and nutrition, 60(10), 1722–1737. doi.org/10.1080/10408398.2019.1590800
Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. doi.org/10.3390/nu11051136
Soltani, S., & Vafa, M. (2017). The dairy fat paradox: Whole dairy products may be healthier than we thought. Medical journal of the Islamic Republic of Iran, 31, 110. doi.org/10.14196/mjiri.31.110
He, M., Sun, J., Jiang, Z. Q., & Yang, Y. X. (2017). Effects of cow’s milk beta-casein variants on symptoms of milk intolerance in Chinese adults: a multicentre, randomised controlled study. Nutrition journal, 16(1), 72. doi.org/10.1186/s12937-017-0275-0
For individuals experiencing periodic limb movements of sleep, can understanding how movements at night may relate to other sleep disorders help bring healthy sleep?
Periodic Limb Movements of Sleep
Periodic limb movements of sleep (PLMS) are involuntary, repetitive leg and sometimes arm movements during sleep. PLMS is one of the sleep disorders that may cause disruptive movement of the legs, like restless legs syndrome (RLS). It can lead to sleep disruption, insomnia, and daytime sleepiness.
Causes
The exact cause of PLMS is unknown, but it is thought to be related to:
Underlying medical conditions (e.g., restless legs syndrome, sleep apnea)
Nerve dysfunction
Neurochemical imbalances (e.g., dopamine, iron)
Symptoms
Repetitive leg and/or arm movements during sleep, typically lasting 0.5-5 seconds.
It may be accompanied by sensations of tingling, crawling, or pulling in the legs.
It can cause sleep disturbances, leading to daytime fatigue.
Type of Movements
Periodic limb movements during sleep (PLMS) consist of sudden jerking movements of the legs that occur involuntarily during sleep, which the affected individual may not realize is happening. It can be kicking, twitching, or extension of the legs.
Restless legs syndrome (RLS) symptoms are noted when awake.
The movements associated often consist of flexion or extension at the ankle.
In some cases, this can also occur at the knee.
It may occur on one side or alternate back and forth between the left and right sides. (Cleveland Clinic, 2023)
It tends to increase with age and often but is not always accompanied by restless leg symptoms.
If PLMS causes daytime impairment, such as significant sleep disruption, excessive daytime sleepiness, and insomnia, it may be diagnosed as periodic limb movement disorder (PLMD). (Sleep Foundation, 2024)
Diagnosis
PLMS is diagnosed through a sleep study (polysomnography), which records brain waves, eye movements, muscle activity, and breathing patterns during sleep. As part of the study, superficial electrodes are placed on the legs and sometimes the arms to detect muscle contractions or movements.
In individuals with PLMS, repetitive movements at least four in a row may last from 1/2 second to 5 seconds.
The movements may be more significant if they are associated with arousal or awakenings from sleep.
They also may be deemed important if they become disruptive to a bed partner.
No further treatment may be necessary when noted in isolation on a sleep study without associated symptoms or impacts.
If another disorder cannot explain the movements, PLMS may be the likely diagnosis.
Again, if the movements lead to sleep disruption, insomnia, and excessive daytime sleepiness, it is called PLMD.
Isolated PLMS noted on a sleep study, without consequence, are insignificant and do not require treatment with medication.
Restless leg syndrome is diagnosed based on clinical criteria of having an uncomfortable feeling in the legs associated with an urge to move that occurs in the evening when lying down and is relieved by movement. (Stefani, A., & Högl, B. 2019)
Treatment
Treatment for PLMS depends on the underlying cause and severity of symptoms. Options include:
Medications (e.g., dopamine agonists, iron supplements)
Lifestyle changes (e.g., exercise, avoiding caffeine before bed)
Treating the underlying medical condition
In general, it is unnecessary to treat PLMS if the individual affected has no complaints of sleep disruption. Treatment can be considered if it causes:
Partial or total arousal from sleep
Contributes to insomnia
Undermines sleep quality
Also, if the movements are disruptive to a bed partner, getting them under control may be desirable.
Prescription medications can be effective in treating PLMS. (Cleveland Clinic, 2023) Many of the meds used to treat RLS can be helpful. These may include benzodiazepines (clonazepam), Mirapex (generic name pramipexole), and ropinirole. Movements may also occur with obstructive sleep apnea events, and then the treatment would target the breathing disorder.
Injury Medical Chiropractic and Functional Medicine Clinic
Individuals who struggle with sleep or other sleep disorders that impact their ability to get restful sleep should consult with their healthcare provider about getting an assessment and treatment to restore health. Individuals can recover and regain the benefits of quality rest through healthy sleep practices and lifestyle accommodations. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Revitalize and Rebuild with Chiropractic Care
References
Walters, A. S., & Rye, D. B. (2009). Review of the relationship of restless legs syndrome and periodic limb movements in sleep to hypertension, heart disease, and stroke. Sleep, 32(5), 589–597. doi.org/10.1093/sleep/32.5.589
Stefani, A., & Högl, B. (2019). Diagnostic Criteria, Differential Diagnosis, and Treatment of Minor Motor Activity and Less Well-Known Movement Disorders of Sleep. Current treatment options in neurology, 21(1), 1. doi.org/10.1007/s11940-019-0543-8
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