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Wellness

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.


Drinking Tea For Inflammation and Back Pain

Drinking Tea For Inflammation and Back Pain

Individuals and doctors have praised the anti-inflammatory, pain-relieving properties of drinking tea. Inflammation is the body’s natural immune response when injury and infection present. This is good. However, it’s meant to be a temporary response that deactivates when there is no longer any danger. When the body is exposed to various irritants like industrial chemicals, inflammatory foods like sugar, refined carbohydrates, and autoimmune disorders can cause the immune system to go into overdrive. Chronic inflammation can develop, circulating powerful hormones and chemicals through the body, causing damage to the cells. One consequence of chronic inflammation is back pain. Besides standard backaches, some chronic conditions are directly tied to inflammation. These include forms of arthritis:

  • Ankylosing spondylitis
  • Rheumatoid arthritis
  • Transverse myelitis
  • Multiple sclerosis
  • These conditions involve inflammation of the central nervous system.
  • Drinking tea can help with back pain and pain in general.

 

Drinking Tea For Inflammation and Back Pain

Teas With Anti-Inflammatory Properties

Certain teas contain anti-inflammatory compounds. These compounds are called polyphenols and work to decrease the chemicals in the body responsible for pain and inflammation. There are varieties of teas that contain anti-inflammatory properties.

Certain Teas Reduce Inflammation

Drinking specific teas with more polyphenols can better decrease inflammation. For example, green tea is higher in polyphenols than black tea. Recent studies centered on individuals with rheumatoid arthritis over six months found significant improvement in symptoms in those who drank green tea. Green tea works best when part of an anti-inflammatory and nutritional lifestyle adjustment. This supports combating inflammation. Other teas that are believed to reduce inflammation include:

  • Turmeric
  • Holy basil
  • Ginger

Three Cups a Day

The amount of tea depends on the quality of the tea and how it is prepared. Doctors recommend around three cups a day for individuals with rheumatoid arthritis. However, these could contain caffeine. If this is an issue, there are decaffeinated versions with the same anti-inflammatory properties.

Drinking Tea Works Best When Combined with Other Treatments

If experiencing back pain or looking to combat a specific condition, it’s recommended to utilize various treatment approaches combined with drinking tea. This includes:

  • Chiropractic care
  • Physical therapy
  • Acupuncture
  • Mindfulness meditation
  • Yoga
  • Dietary supplements
  • Anti-inflammatory diet

Tea Is Not For All Types Of Pain

Certain back conditions benefit from drinking tea regularly; however, spine structural issues or fractures will not benefit from tea’s mild anti-inflammatory properties. It is vital for individuals with back pain that a spine specialist or chiropractor perform a proper and thorough examination, especially for Individuals that take medication that could directly interact with anti-inflammatory teas.

Drinking Tea for Back Pain

For most individuals, drinking tea is safe to help treat back pain conditions and added health benefits. For example, studies have found that green tea has mild anti-cancer, anti-diabetic properties and can help in maintaining a healthy weight. If tea helps reduce pain, it’s worth trying. Remember, pain is the body’s way to alert the individual that something is wrong.


Body Composition


Alcohol and Heart Health

According to the Mayo Clinic, consuming more than three alcoholic drinks in one sitting causes a temporary blood pressure elevation. Foods often served with alcohol are usually high in salt, which can also raise blood pressure. A few alcoholic beverages on a night out is fine, but heavy or binge drinking can lead to short-term spikes in blood pressure that could cause cardiac health problems. These are the short-term effects of alcohol on blood pressure. Heavy alcohol consumption can lead to long term health risks like:

  • Hypertension
  • Heart disease
  • Digestive issues
  • Liver disease
  • Stroke

It’s recommended that individuals incorporate regular exercise/physical activity and healthy diet changes and watch alcohol intake to improve heart health.

References

The Clinical Journal of Pain. (October 2019) “Nonspecific Low Back Pain:

Inflammatory Profiles of Patients With Acute and Chronic Pain” https://journals.lww.com/clinicalpain/fulltext/2019/10000/nonspecific_low_back_pain__inflammatory_profiles.2.aspx

Certain Teas Bring Down Inflammation More Than Others: Journal of Physical Therapy Science. (October 2016) “Green tea and exercise interventions as nondrug remedies in geriatric patients with rheumatoid arthritis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5088134/

The Bottom Line: Proceeding of the Japan Academy, Series B Physical and Biological Sciences. (March 2012) “Health-promoting effects of green tea” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3365247/

Losing Weight To Alleviate Back Pain

Losing Weight To Alleviate Back Pain

Losing weight can be one of the hardest things to do. It is also one of the best things anyone can do to get rid of back pain and optimize overall health. Achieving and maintaining a healthy weight impacts the whole body, especially the spine. It is prevalent for individuals who are overweight to experience back pain. This comes from the added weight that the feet, legs, pelvis, and spine have to support. For many, once the weight comes off, the back pain reduces significantly and/or disappears completely. For those embarking on a weight loss journey,  our:

  • Chiropractic team
  • Physical therapists
  • Health coach
  • Nutritionist
  • Can provide resources to plan, encourage, and assist in reaching health goals.

Losing Weight To Alleviate Back Pain

Overweight, Obesity and Back Pain

Spine pain is one of the top reasons individuals see a doctor. The need to lose weight is based on body mass index/BMI. BMI can be an indicator that an individual’s weight might not be in a healthy range. BMI ranges:

  • Normal weight – Body Mass Index of less than 25
  • Overweight – Body Mass Index of 25 to 30
  • Obese – Body Mass Index of 31 to 35
  • Extremely obese – Body Mass Index of 36 or higher

If unsure about how to get an accurate BMI measurement, talk to our team about InBody Testing.

Added Weight Places Pressure On the Spine

Added bodyweight places added strain on the low back. Studies have linked obesity with degenerative disc problems. Combined with the physical impact the added weight has on the spine and overall health, it can also affect spine surgery outcomes. Studies have shown that some overweight/obese individuals have an increased risk for surgery-related complications like:

  • Infection
  • Issues recovering from anesthesia
  • Overall recovery struggles

The good news is that individuals do not have to lose a significant amount of weight to see and feel the benefits. Losing 15% of excess weight will improve chronic back pain.

Exercise

Successful weight loss is the ability to maintain the loss. It needs to be something that can be committed to and brought into an individual’s lifestyle. Trying to go hard with an extreme diet or intense exercise program is not recommended. This is like not having any long-distance running knowledge along with training but entering a 12345K race. An individual will collapse after a few blocks. And sustained weight loss is just that, a long-distance journey that requires:

  • Getting educated about what is going on with the body
  • Understanding how foods affect/impact the body
  • Understanding the body’s unique needs to lose weight
  • Developing a personal health goal plan
  • Following through

Lifestyle factors contribute to healthy body weight. Being able to embed healthy habits into one’s life is the objective. Although it can sound easy to do, it can be a challenging process. With professional help, individuals can:

  • Maintain a nutritious and balanced diet
  • Have an active lifestyle
  • Maintain healthy sleep habits
  • Keep stress under control

Discussing a weight loss plan is very important. A professional health coach, nutritionist, and chiropractor will develop the right program that considers an individual’s specific health status.

Overall Health

Achieving a healthy weight will reduce to relieve back pain completely and significantly improve quality of life. Weight management is challenging, but once the benefits are seen and felt, it becomes second nature.


Body Composition


Healthy Kidneys

The kidneys pump more than 400 gallons of recycled blood through the body every day. These organs work nonstop to filter blood and remove waste. If the kidneys become impaired, the body can become overloaded with waste. Unhealthy lifestyle choices can harm/damage the kidneys. Kidney disease progresses slowly over the years. Individuals can lose 90 percent of kidney function before symptoms become serious. Chronic kidney disease is not reversible. However, with lifestyle adjustments, an individual can lower their risk of developing kidney-related diseases.

Proper Hydration

Drink plenty of water to clear sodium, urea, and toxins from the body and prevents kidney stones. Try to drink eight 8-ounce glasses of water each day. Every individual’s body water levels are different. A body composition test can determine what is normal for the individual.

Maintain healthy diet

Poor diet contributes to visceral fat gain. This has been linked to chronic kidney disease. Reduce visceral fat by eating a healthy diet of vegetables, fruit, and lean protein. Cut down on salty, processed foods. Body composition testing can help form an individualized diet plan to reduce visceral fat.

 Supplements, antibiotics, and OTC medications

Overuse of common over-the-counter medications and supplements can cause kidney damage and disease. Consult with a doctor before taking medications and supplements if there is kidney function impairment.

Maintain fitness and physical activity

Cardio and strength training exercises are recommended. High blood sugar levels stress the kidneys. Building adequate muscle mass will help control blood sugar. A body composition test can make sure there are adequate amounts of muscle mass.

References

Liuke M, Solovieva S, Lamminen A, Luoma K, et al. Disc degeneration of the lumbar spine in relation to overweight. Int J Obes (Lond). 2005;29(8):903-908.

Ogden CL, Carroll MD, Fryar CD, Flegal KM. Prevalence of Obesity Among Adults and Youth: the United States, 2011–2014. Centers for Disease Control and Prevention: National Center for Health Statistics.https://www.cdc.gov/nchs/products/databriefs/db219.htm. Page last updated: October 28, 2015. Accessed July 10, 2017

Samartzis D, Karppinen J, Chan D, Luk KD, et al. The association of lumbar intervertebral disc degeneration on magnetic resonance imaging with body mass index in overweight and obese adults: A population-based study. Arthritis & Rheumatology. 2012;64(5):1488-1496.

Bulging, Herniated Discs and Digestive Problems

Bulging, Herniated Discs and Digestive Problems

There are different possible causes of abdominal pain and digestive problems. Sometimes a bulging disc is the cause. A bulging disc that is causing abdominal pain is rare but possible. When this happens, it’s usually a herniated disc in the upper back, known as the thoracic spine. When the disc bulges to the side, it can cause abdominal pain. One study found that half of the patients presenting with herniated discs also suffered from digestive problems, including irritable bowel syndrome.

Bulging, Herniated Discs and Digestive Problems

Thoracic Disc Herniation

The thoracic spine is the region between the base of the neck and the low back. This section is surrounded and stabilized by the ribcage, reducing the risk of disc herniation. Most herniated disc/s occur in the low back or the neck because those areas with a lot of movement are less stable than the thoracic spine. But they do happen and can contribute and/or cause abdominal pain. This is usually accompanied by pain in the mid-back and the chest. Because this is rare, physicians don’t immediately think that a herniation is causing abdominal pain. This can lead to unnecessary and expensive tests to find the problem.

Lateral Disc Herniation

This is not the most common type of disc herniation. The type of herniation that causes pain in the abdomen is known as lateral disc herniation. This is when the disc bulges laterally/sideways. What happens is it can compress and irritate the nerve root. This is what can cause pain in the abdomen. Types of disc herniations include:

Causes

Most thoracic herniations are caused by trauma to the upper back. This can come from a:

  • Fall
  • Auto accident
  • Sports injury
  • They can also be caused by degenerative disc disease. If this happens, the discs can become calcified, which could require surgery.

Movements like reaching up to get something or twisting motions like putting on a seatbelt can cause the pain to worsen. Most thoracic herniations happen in young individuals brought on by trauma to the area. Women tend to be affected more by thoracic disc herniation that causes abdominal pain.

Herniated Disc and Bloating

Bloating often comes with digestive problems. A herniated discs can also cause bloating along with abdominal and back pain. However, they are not always related because bloating, and other digestive issues can cause back and abdominal pain. Bloating and pain typically go away after a bowel movement. But it is important to see a medical professional if the problem lasts more than a few days.

Gas and a Herniated Disc

In certain cases, a herniated disc can cause gas. This is rare, but evidence suggests that nerve compression in the spine can affect the digestive system. If back pain, abdominal pain, and digestive issues are presenting, seeking out treatment is recommended.

Treatment

Chiropractors specialize in spinal care. The approach is to balance the entire body and heal the underlying issues. The nervous system travels through the spinal column. If injured or damaged, it can cause all kinds of issues. This includes abdominal pain and digestive problems. A chiropractor will:

  • Bring pain relief
  • Realign the spine
  • Balance the body
  • Recommend exercises and stretches
  • Offer nutritional recommendations
  • Recommend sleeping positions to prevent pain at night

They are different techniques to treat disc herniations. These include:

  • Full-body diagnosis
  • Detailed medical history
  • MRI, CT, or X-Rays
  • Laser therapy
  • Ultrasound
  • Ice and heat
  • Electrical stimulation
  • Massage
  • Physical therapy

Body Composition


Binge Eating

A common and powerful trigger of binge eating is restrictive dieting. This type of diet is a common weight-loss method for short-term goals. This is because a highly controlled program of calorie intake makes it easier to prevent overeating. The problem is that this type of restriction is not sustainable. Most individuals can avoid certain foods for only so long. However, this is not the only reason for binge eating. Many individuals use food as an emotional suppressor. They overeat during:

  • Levels of high stress
  • Boredom
  • Bouts of sadness
  • Exhaustion/excessively tired

The brain and body are conditioned to crave certain and usually addictive foods. When individuals want to get their minds off of something, cravings can activate and become overpowering. Although it is not an addiction to alcohol or drugs, food addiction is still an addiction. Working through addictive behavior toward any substance will improve the quality of life. Overcoming food addiction promotes physical health benefits and improved mental health. Recognizing addictive behaviors when it comes to food is the first step.

References

Al-Khawaja, Darweesh O et al. “Surgical treatment of far lateral lumbar disc herniation: a safe and simple approach.” Journal of spine surgery (Hong Kong) vol. 2,1 (2016): 21-4. doi:10.21037/jss.2016.01.05

Lara, F J Pérez et al. “Thoracic disk herniation, a not infrequent cause of chronic abdominal pain.” International surgery vol. 97,1 (2012): 27-33. doi:10.9738/CC98.1

Papadakos, Nikolaos et al. “Thoracic disc prolapse presenting with abdominal pain: case report and review of the literature.” Annals of the Royal College of Surgeons of England vol. 91,5 (2009): W4-6. doi:10.1308/147870809X401038

Polivy, J et al. “Food restriction and binge eating: a study of former prisoners of war.” Journal of abnormal psychology vol. 103,2 (1994): 409-11. doi:10.1037//0021-843x.103.2.409

Re-Energize From Lack of Energy and Fatigue With Bio-Chiropractic

Re-Energize From Lack of Energy and Fatigue With Bio-Chiropractic

Re-energize from a lack of energy and fatigue with Bio-chiropractic. Millions of individuals struggle to get through the day or night depending on work/school schedules because of deficient energy levels that result in fatigue. Unfortunately, many begin taking over the counter or prescription medication, drinking coffee or highly caffeinated/energy beverages, or taking days off to catch up on rest. There is a wide range of high-sugar and caffeine energy products to help with fatigue. But, research has shown how overconsumption of these products can contribute and/or cause:

  • High blood pressure
  • Cardiovascular disease
  • Diabetes
  • When a tired body takes in caffeinated energy, it is only for a temporary energy boost.
  • Energy products can mask the fatigue causation. This could be a disease, a type of condition, or an overlapping of causes.

 

Re-Energize From Lack of Energy and Fatigue With Bio-Chiropractic

Nervous System

The nervous system is the body’s life energy source. It is responsible for facilitating millions of functions that occur throughout the body every day. These include:

What often happens is that:

  • Poor posture
  • Accidents
  • Injuries
  • Birth trauma
  • Shifts the spine out of alignment, placing added pressure on the delicate nerves in the neck and back. 

The compression causes nerve interference that disrupts optimal nerve energy flow from reaching the organs. This leads to:

  • Fatigue
  • Pain
  • Organ dysfunction
  • Eventually disease

Bio-Chiropractic

Bio-Chiropractic is a scientific and researched based form of musculoskeletal corrective care. It aims to unblock nerve interference through the proper realignment of the spine, returning it to its proper curvature. As a result, many individuals under chiropractic care report immediate relief from neck or back pain, along with a vibrant, energized feeling, and with time their overall health improves.


Body Composition Feedback


Malnutrition

Malnutrition can be defined as a deficiency, excess, or imbalance in an individual’s intake of energy and nutrients. Protein-energy deficiency is a common form of malnutrition. It is a health condition that can have immediate/negative effects on body composition. This deficiency causes damage to skeletal muscle mass as the body progresses into starvation mode, breaking down its own protein stored in the muscles for fuel.

Micronutrient deficiency is a lack of nutrients like minerals and vitamins. These support important functions like cell regeneration, the immune system, and eyesight. Common examples are iron and/or calcium deficiencies. Micronutrient deficiency has the greatest impact on the body’s physiological functions/processes. They can occur at the same time that protein-energy deficiency is happening overlapping each other. Nutritional deficiencies can impact processes like:

References

Berkson, D L. “Osteoarthritis, chiropractic, and nutrition: osteoarthritis considered as a natural part of a three-stage subluxation complex: its reversibility: its relevance and treatability by chiropractic and nutritional correlates.” Medical hypotheses vol. 36,4 (1991): 356-67. doi:10.1016/0306-9877(91)90010-v

Jensen, Gordon L et al. “Recognizing malnutrition in adults: definitions and characteristics, screening, assessment, and team approach.” JPEN. Journal of parenteral and enteral nutrition vol. 37,6 (2013): 802-7. doi:10.1177/0148607113492338

Oakley, Paul A et al. “Restoring lumbar lordosis: a systematic review of controlled trials utilizing Chiropractic Bio Physics® (CBP®) non-surgical approach to increasing lumbar lordosis in the treatment of low back disorders.” Journal of physical therapy science vol. 32,9 (2020): 601-610. doi:10.1589/jpts.32.601

Learning How To Combat Insomnia With A Few Strategies

Learning How To Combat Insomnia With A Few Strategies

Learning how to manage and combat insomnia. Being wide awake early in the morning, trying hard to fall back to sleep before the alarm goes off. Individuals that have trouble falling asleep find that it usually happens right before a vacation. Everyone experiences an occasional sleepless night, but if insomnia continues on a regular basis it can lead to various health issues.

The average adult requires over eight hours of sleep for the body to function properly.  But managing hectic lives means individuals end up going to bed later than sooner and not following the body’s natural biological rhythm. Remote and in-person learning, jobs, children, and other obligations require getting up with the birds with only 4-6 hours of sleep.  A disruption to the body’s circadian rhythm that regulates:

  • Hormone production
  • Body temperature
  • Sleep
  • Can lead to insomnia.

11860 Vista Del Sol, Ste. 128 Learning How To Combat Insomnia With A Few Strategies

Mind and Body Performance

The body needs adequate, restful sleep to perform its best. Insomnia that is prolonged can cause brain fog and interfere with performing daily activities. It also increases the risk for:

  • Depression
  • Headaches
  • Learning abilities
  • Accidents – auto, sports, work, personal
  • Can lead to sleep medication dependency.

Stress, anxiety, profound caffeine, and alcohol consumption can contribute to insomnia. Learning how to effectively manage stress is recommended to getting a proper night’s sleep. Making lifestyle adjustments can make a significant difference in the number of sleep hours. Here are a few strategies to try that could be effective:

Regular exercise/physical activity

  • Getting some physical activity before dinner can help put the body in a restful state before going to bed. However, do not exercise close to bedtime as this could make the body restless.
  • Getting out in the late evening sun as often as possible will help stimulate melatonin release. This will help reset the body’s circadian rhythm.

Stress-reduction

  • Stress-reduction techniques like yoga, meditation, and Tai Chi are recommended to help teach the mind and body to relax.

Caffeine, tobacco, and alcohol

  • These keep the body stimulated. Try to reduce/avoid from mid-afternoon until bedtime, and keep consumption of alcohol to a minimum.

Snacks

Sleep cycle

  • Maintain the same sleep and wake schedule every day.
  • Do not alter by more than an hour on the weekends or on vacation.

Electronic devices

No television, computer, and phone use at least an hour before going to bed. This stimulates the brain, making it difficult to get to sleep.

Darkness

  • Keep the bedroom dark, quiet and cool.
  • If lying awake for more than 20 minutes, get up and sit in another dimly lit room until sleepiness starts to set in, then go back to bed.

Give these strategies a try and research others. They could help. For more information contact Injury Medical Chiropractic and Functional Medicine Clinic, to see how we can help.


Body Composition


Learning How To Incorporate Prebiotics

Incorporating more prebiotics into one’s diet is best done through nutrition. Prebiotic foods supply these nutrients directly to the colon, where they are broken down, fermented, and utilized. Prebiotic foods consist mainly of fruits, vegetables, grains, and beans.

Prebiotic Food Sources

Vegetable Sources
  • Asparagus
  • Garlic
  • Onion
  • Tomato
  • Sugar Beets
  • Leeks
Fruit Sources
  • Bananas
  • Apples
Other Sources

However, cooking could alter the food’s fiber content, so look at recipes. Prebiotics also come in the form of supplements to make them easier to consume.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Goto, Viviane et al. “Chiropractic intervention in the treatment of postmenopausal climacteric symptoms and insomnia: A review.” Maturitas vol. 78,1 (2014): 3-7. doi:10.1016/j.maturitas.2014.02.004

Jamison, Jennifer R. “Insomnia: does chiropractic help?.” Journal of manipulative and physiological therapeutics vol. 28,3 (2005): 179-86. doi:10.1016/j.jmpt.2005.02.013

Kingston, Jana et al. “A review of the literature on chiropractic and insomnia.” Journal of chiropractic medicine vol. 9,3 (2010): 121-6. doi:10.1016/j.jcm.2010.03.003

Eating Healthy And Chiropractic Medicine

Eating Healthy And Chiropractic Medicine

Eating healthy and spinal health are interconnected. Eating healthier will help to lose weight, and provide a healthier body mass index. This means more muscle mass, especially when integrated with more protein. The spine sustains and supports the whole torso and upper body. When weight increases in these areas it can cause an array of issues like subluxations, curvature problems, sciatica, and more. The extra muscle mass takes the added stress from any extra weight off of the spine. Strong muscles can carry the weight of the body, taking the pressure off the spine and keeping it healthy and operating in top form.  
 

Making Healthy Adjustments

No matter where an individual is on their healthy eating plan, there are common practices that work for many and helps improve their diet. This involves integrating healthy food groups into the diet in different ways, and not giving up when mistakes are made, but learning from them. When developing new healthy habits it takes time, diligence, practice, and research to eat the right foods.  

Fruits and Veggies

It is easier and tastier to forget the nutritious foods and go for the carbs, fats, etc. Rather than trying to add more vegetables, or eating fruit as a snack every day can be tough. An easier, and better way to integrate fruits and vegetables into one’s diet is to substitute the carbs and fats for fruits and veggies in the main meals every day.
  • This could be spiralized zucchini, squash, or no-carb spaghetti instead of pasta spaghetti.
  • Instead of ice cream try real fruit sorbet.
  • Mashed cauliflower instead of white rice or mashed potatoes.
  • There are plenty of substitutes that are healthier and just as tasty and as the real thing.
  • Healthy recipes out there that can give you ideas on how to do this.
The benefit of substituting fruits and vegetables, rather than just adding them to a diet is individuals increase their health by reducing unhealthy dietary elements and adding healthy new ones at the same time. However, this does not mean doing it all at once. The goal is to gradually substitute these nutritious foods into everyday dishes for maximum health benefits.  
11860 Vista Del Sol, Ste. 128 Eating Healthy And Chiropractic Medicine
 

More Fiber and Protein

It is important that the body gets enough fiber and protein as a healthy energy source. Many individuals can become dependent on: Ingesting unhealthy foods all day every day takes a significant toll on the body. This includes:
  • Blood sugar
  • Weight
  • Energy
  • Mood
Fiber and protein are important because the two regulate the body’s systems to promote healthy bodily functions. Fiber helps the digestive system and regulates carbohydrate breakdown. This means the energy obtained from any carb will last longer and will not increase blood sugar when integrated with fiber. Most individuals know that protein builds muscle. But it also makes the body feel full much longer than carbs or sugars do. This allows for natural regulation of how much is eaten during the day so an individual does not eat more than the body needs. Carbs and sugars are not filling and can become addictive. This means that they can be eaten all day long without feeling full and just load up with empty calories. A few ways to integrate fiber and protein into a diet:

Breakfast

  • Eggs
  • Turkey bacon
  • Whole wheat/multigrain toast

Lunch

  • Whole wheat wrap or sandwich

Dinner

  • Brown rice and beans are loaded with protein and fiber.
  • A great substitution for vegetarians/vegans for more protein or fiber
11860 Vista Del Sol, Ste. 128 Eating Healthy And Chiropractic Medicine
 

Reduce Sugar Intake

Reducing sugar intake or switching to balanced sugars from fruits, yogurt, etc. A diet high in sugar can wreck the body, causing:
  • Weight gain
  • Mood swings
  • Overeating
  • Other unhealthy effects
Sugar is fine when practiced in moderation. But when it becomes a daily habit, that’s when it can start affecting the body. The objective is to drink more water, and use substitutions when cravings present. Try:
  • Yogurt instead of ice cream
  • Healthy fruit drinks instead of soda
  • Tea instead of wine
  • Keep the indulgences to once or twice a week if possible.

Eating Healthy Benefits

A few of the benefits from eating healthy that will improve quality of life:
  • Improved digestive health
  • Weight loss
  • Reduced to no back pain
  • Reduced to no foot pain
  • Healthy sleep patterns
  • Less fatigue
  • Improved focus
  • Improved brain health
  • Clear skin
  • Reduced to no irritability

Body Composition


 

New Health Issues

Steady weight gain throughout life can lead to adult diabetes. This is brought on by more body fat and muscle loss. Loss of skeletal muscle mass is linked to insulin resistance. The less muscle is available, the less insulin sensitive the body becomes. Loss of muscle can cause other problems with age. One damaging condition, especially for women, is osteoporosis. This happens when old bone is reabsorbed rather than new bone being created. Both men and women can have decreased muscle mass with thinner, weaker bones. This increases the risk of osteoporosis and the risk of serious injury from falls. Prevention includes Eat sufficient protein throughout the day. It is often best to space out protein intake across meals and not consume all at once to ensure the proper amount is being met daily. Regular body composition monitoring can help. The goal is to minimize muscle mass loss and fat mass gain as the body ages.  

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico  
References
Cena, Hellas, and Philip C Calder. “Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease.” Nutrients vol. 12,2 334. 27 Jan. 2020, doi:10.3390/nu12020334 Locke, Amy et al. “Diets for Health: Goals and Guidelines.” American family physician vol. 97,11 (2018): 721-728. Warensjö Lemming, Eva, and Liisa Byberg. “Is a Healthy Diet Also Suitable for the Prevention of Fragility Fractures?.” Nutrients vol. 12,9 2642. 30 Aug. 2020, doi:10.3390/nu12092642
Chiropractic Improves Circulation That Can Help Increase Productivity

Chiropractic Improves Circulation That Can Help Increase Productivity

Brain fog, memory problems, concentration, and the inability to form clear thoughts is an issue that many will face at some point. The progression of losing the ability to focus or think clearly can lead to decreased productivity with normal daily tasks, work, or taking care of a household. It can be a short-term issue experience caused by sleep deprivation or stress. However, if these issues are allowed to continue it can negatively change an individual’s quality of life.
11860 Vista Del Sol, Ste. 128 Chiropractic Improves Circulation That Can Help Increase Productivity

Affected Productivity Factors

Causes that can lead to poor productivity include:
  • Sedentary lifestyle
  • Poor sleep habits
  • Chronic Stress
  • Chronic anxiety
  • Unhealthy diet
  • Chronic Pain
  • Allergies
  • Food allergies
  • Illness
  • Mental health difficulties
  • Hypothyroidism

Spinal Alignment Affects Brain Functions

The underlying issue/s associated with brain function and the ability to focus are connected to the spine being out of alignment. Individuals often have poor spinal alignment without even realizing it is happening. It affects the body’s blood and nerve transmitting abilities to complete normal daily tasks. Chiropractic treatment is an expert-based approach that focuses on restoring spinal alignment to increase an individual’s health and brain function. Proper spinal alignment allows the nerves to relay messages clearly and optimally through the spinal cord to the brain. This allows for:
  • Clear thinking
  • Improved memory
  • Better decision making
  • Staying focused on tasks
11860 Vista Del Sol, Ste. 128 Chiropractic Improves Circulation That Can Help Increase Productivity

Chiropractic Optimal Nerve Flow

When the central nervous system/brain/spinal cord is not transmitting properly it can lead to significant issues with concentration and productivity. When nerve energy and brain function is optimized productivity is improved. Research has shown that chiropractic can help:
  • Reduce the risk of disease
  • Prevent injuries
  • Prevent pain conditions
  • Improved quality of life
Chiropractic medicine can increase the ability to focus, optimize brain health, and more.

Body Composition


 

Tracing the sources of fatigue

There is a difference between being tired periodically from a long day and being tired daily. Being tired daily is also known as Chronic Fatigue Syndrome. This is a fatigue condition that has lasted longer than 6 months. It is typical to experience many of the symptoms of fatigue that disrupt the ability to achieve health goals like:
  • Weight loss
  • Muscle gain
  • Maintaining body weight
Symptoms include:
  • Constantly tired
  • Reduced appetite
  • Moodiness
  • Reaction time slows down
  • Memory Loss
  • Dizziness
The nature of hectic daily schedules can allow sources of fatigue to pile up. The objective is to find a balance between home, work, physical activity, diet, etc. Chiropractic medicine and health coaching can help develop an optimal plan to get healthy.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico
References
Craniocervical Junction Disorder. USC Spine Center Web site. http://spine.keckmedicine.org/treatments-services/craniocervical-junction-disorder/. Accessed August 25, 2017. Anderson, Brian, and Adam Pitsinger. “Improvement in chronic muscle fasciculations with dietary change: a suspected case of gluten neuropathy.” Journal of chiropractic medicine vol. 13,3 (2014): 188-91. doi:10.1016/j.jcm.2014.01.002 Ross, Amanda J, et al. “What is brain fog? An evaluation of the symptom in postural tachycardia syndrome.” Clinical autonomic research: official journal of the Clinical Autonomic Research Society vol. 23,6 (2013): 305-11. doi:10.1007/s10286-013-0212-z
Lifestyle Adjustments and Chiropractic Enhancements

Lifestyle Adjustments and Chiropractic Enhancements

Individuals are realizing the enhancements that chiropractic produces along with lifestyle adjustments. Chiropractic is about total body health. This includes:

  • Alleviating pain from injuries and musculoskeletal conditions
  • Reversing low energy levels
  • Healthy lifestyle adjustment support
  • Neck Pain
  • Back Pain
  • Chronic Pain
  • Herniated Disc/s
  • Headaches
  • Migraines
  • Sciatica
  • Sports Injuries

Healthy living and regular chiropractic adjustments will elevate the body’s health to new levels.

Chiropractic unlocks the body’s potential

Getting to the root cause of any symptoms that are presenting and addressing them is essential before the body can be at its optimum. A common root cause of pain, low energy, and various general health complaints is spinal misalignment. Poor spinal alignment leads to poor nerve energy flow and poor blood circulation. When the body and nervous system function incorrectly, there is interference with the body’s ability to process normal functions that leads to various forms of dysfunction. A chiropractor can recognize the smallest of changes in the spine that could be affecting the body’s health.

11860 Vista Del Sol, Ste. 128 Lifestyle Adjustments and Chiropractic Enhancements

Good Health to Optimal Health

Restoring spinal alignment is the first step in improving body health. If condition/s are present, first the pain will need to be reduced and under management, then the energy can be increased. A chiropractor will recommend lifestyle adjustments to start building a routine to take good health to optimal health. Recommendations include:

Physical Activity/Exercise

Regular physical activity/exercise for weight management, building muscle and maintaining balance. Specific exercises could be recommended for spinal alignment and core strength reinforcement.

Health Coaching/Diet

The nutrients consumed can have positive and negative effects on the body’s ability to function and heal. A health coach and nutritionist can recommend a nutrition plan that will elevate the body’s health to new levels, increasing energy and helping with weight loss if it is necessary.

11860 Vista Del Sol, Ste. 128 Lifestyle Adjustments and Chiropractic Enhancements

Stress management techniques

Stress is a major player when it comes to poor health. Chiropractic can help develop techniques and strategies to manage stress and reduce the strain on the body’s systems. This could include sleep hygiene, mindfulness, and more.

Neutral spine training

Healthy posture is highly neglected during daily activities, especially when sitting or lying down. A chiropractor will educate the individual on how to hold the spine and posture optimally to reduce awkward positions and unnecessary strain.

Consult a Chiropractic Provider

When making lifestyle changes, a vital component is learning how to incorporate the new adjustments consistently. This encourages the adjustment into becoming a healthy habit that can maintain optimal body health.

Body Composition

Reducing stress levels

There are various techniques that support relaxation, and help turn off the stress response. Here are a few science-backed options:

  1. Free-range eggs
  2. Nuts
  3. Seeds
  4. Shellfish
  5. Parsley
  6. Garlic

Stress-related eating is associated with an increased craving for calorie-dense and highly palatable/tasty usually unhealthy foods. When stress rises, food cravings rise triggering fat gain.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Hawk, Cheryl et al. “Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181

Walsh, Roger. “Lifestyle and mental health.” The American psychologist vol. 66,7 (2011): 579-92. doi:10.1037/a0021769

Stonerock, Gregory L, and James A Blumenthal. “Role of Counseling to Promote Adherence in Healthy Lifestyle Medicine: Strategies to Improve Exercise Adherence and Enhance Physical Activity.” Progress in cardiovascular diseases vol. 59,5 (2017): 455-462. doi:10.1016/j.pcad.2016.09.003

Belly Fat Can Cause Back Pain and Injury

Belly Fat Can Cause Back Pain and Injury

Belly fat is a gateway to back pain/spinal issues that can lead to various health problems. The bulging belly population has grown a bit since the beginning of the COVID-19 pandemic. 37% of individuals have gained weight since it began, according to a global Ipsos survey. If back pain is presenting and there is excess weight around the abdomen known as abdominal obesity, this could be a contributing factor.

11860 Vista Del Sol, Ste. 128 Belly Fat Can Cause Back Pain and Injury

Belly fat and posture

When the natural curves of the spine are normal, the core is stable and well-supported. Excessive weight, including a large abdomen, shifts these curves out of correct alignment. Excessive abdominal fat has been associated with lordosis, which is an excessive inward curve of the spine toward the lower back. One study found that severely obese individuals had pain and changes in posture. This was especially visible in the spine, knees, and feet.

Front-loading shift

The back pain felt from a bulging belly can be caused by a shift in posture and body mechanics. Studies show these can have a negative impact on back pain and body positioning. All or most of the weight is placed on the lower back.

Overloaded discs

Abdominal obesity can damage/injure the discs/shock absorbers of the spine. This leads to:

And a bulging belly can flatten the height of the intervertebral discs.

Fat pollutants in the blood

Fat can accumulate and secrete toxins that contribute to swelling and inflammation that can be painful. Over time, these toxins wear down components of the skeletal system. A study found potential links between obesity and degenerative disc disease. Scientists found a connection in obese men, but not obese women. This is believed to be because men tend to store fat in their bellies, and women tend to store fat in the buttocks and thighs.

11860 Vista Del Sol, Ste. 128 Belly Fat Can Cause Back Pain and Injury

Damage to the musculoskeletal system

The bones constantly renew themselves, but when there is excess body fat it can interfere with the process. This has the potential to turn into osteoporosis over time. Studies associate visceral fat with lower bone mineral density, and an increase in the risk of fractures.

11860 Vista Del Sol, Ste. 128 Belly Fat Can Cause Back Pain and Injury

Ankylosing spondylitis treatment and fat interference

Ankylosing spondylitis is an inflammatory disease that causes chronic back pain and can cause the vertebrae to fuse. The back can be extremely stiff, and the condition can lead to a permanently hunched posture. There are medications to improve symptoms and slow the disease. However, being overweight reduces the drugs’ effectiveness. This is because belly fat can cause medication absorption problems.

Rare spinal condition linked to obesity

Obesity along with a high Body Mass Index increases the risk of a rare condition called spinal epidural lipomatosis or SEL. This is an overgrowth of body fat in the spinal canal. Spinal epidural lipomatosis can cause various types of back pain. This is why it is recommended to have a doctor examine and evaluate any aches or pains.

Body Composition

Kombucha beneficial for gut bacteria

Kombucha contains a wide variety of bacteria and fungi that helps ferment the sugar in kombucha drinks. It is able to affect the existing microbes in the gut by inhibiting the growth of various gut-dwelling pathogens. These include:

  1. It is a probiotic drink made from fermenting green or black tea
  2. It is made up of healthy bacteria that produce acetic acid that is beneficial for blood sugar, insulin levels, and body composition
  3. It helps the body process food by lowering insulin levels after a meal
  4. It contains polyphenols that reduce oxidative stress, to help fight disease risks
  5. It destroys unhealthy bacteria in the gut
  6. It helps increase healthy bacteria

Kombucha can be thought of as a natural antibiotic. However, it does not come with the weight-gain side effect. Improving the health of the gut through fermented foods like kombucha help reduce the risk for weight gain/obesity, as well as restore gut health for those trying to lose weight by creating a healthy gut environment.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Osong Public Health and Research Perspectives. (2016) “Influence of Obesity on Postural Stability in Young Adults.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5194219/

Obesity Surgery. (2005) “Postural changes in morbidly obese patients.” https://pubmed.ncbi.nlm.nih.gov/16105399/

Arthritis Research & Therapy. (2017) “Fat mass and fat distribution are associated with low back pain intensity and disability: results from a cohort study.” https://arthritis-research.biomedcentral.com/articles/10.1186/s13075-017-1242-z

Clinical and Investigative Medicine. (2014) “Visceral fat reflects disease activity in patients with ankylosing spondylitis.” https://pubmed.ncbi.nlm.nih.gov/24895992/

European Spine Journal. (2012). “Rapid progression of spinal epidural lipomatosis.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3369035/

Sleep Apnea and Back Pain

Sleep Apnea and Back Pain

A good portion of the population deals with night back pain. But there is another group that can attribute their back pain to sleep apnea. The American Academy of Sleep Medicine says that 26% of adults between 30 and 70 have this disorder. Sleep apnea back pain can turn into a vicious cycle. Unrestful sleep caused by sleep apnea can make an individual more susceptible to pain. Back pain can cause sleep problems, and the cycle begins again.

Sleep Apnea

Sleep apnea is a chronic sleep disorder in adults in which breathing repeatedly stops and starts. Symptoms include:

  • Excessive sleepiness during the day
  • Snoring
  • Abrupt waking during sleep

Risk factors include:

  • Obesity
  • Smoking
  • Diabetes
  • Narrow airway
  • History of sleep apnea in family

There is ongoing research about risk factors for sleep apnea.

11860 Vista Del Sol, Ste. 128 Sleep Apnea and Back Pain

The Sleep Apnea and Back Pain Connection

Back pain could be a symptom of a vertebral fracture. Sleep apnea has been found to be associated with a higher risk of vertebral fractures. Research has found a connection between obstructive sleep apnea and vertebral fractures in women. The study found that women with a history of obstructive sleep apnea had an increased risk of vertebral fracture compared to individuals with no history of sleep apnea. Research is looking into how sleep apnea impacts bone health, specifically in the vertebrae. Doctors believe there are multiple ways in which sleep apnea can affect bone health like:

  • Low oxygen levels
  • Acidosis or a build-up of acid in the blood after intermittent hypoxia or a lack of oxygen in the tissues
  • Increased inflammation
  • Modulation/variation of sex hormones
11860 Vista Del Sol, Ste. 128 Sleep Apnea and Back Pain

Lifestyle Adjustments and Treatment

There are treatments that include lifestyle changes that can help to lessen the effects and alleviate back pain.

  • Around 70% of individuals with sleep apnea are obese. This is according to the Obesity Medicine Association.
  • Smoking can increase the severity by lowering the functionality of the airway causing inflammation.
  • CPAP machines or continuous positive airway pressure, have proven to be beneficial.

Treatment options need to be discussed with a healthcare provider if diagnosed with this condition. Treatment is important because if left untreated it can lead to serious health issues increasing the risk for:

  • High blood pressure
  • Heart disease
  • Type 2 diabetes
  • Metabolic syndrome
  • Post-surgery complications
11860 Vista Del Sol, Ste. 128 Sleep Apnea and Back Pain

Better Sleep

If experiencing sleep apnea neck or back pain, make an appointment to see a doctor for an accurate diagnosis. A treatment plan that works for the individual will be developed to ease symptoms, resulting in back pain alleviation and better sleep.

Body Composition

Proper Sleep and Fat Loss

Losing fat mass is strongly linked to proper sleep. For the body to lose fat the body needs to be in a caloric deficit, which means more energy gets used than the amount of energy the body takes in. This can be accomplished by restricting calories through diet and burning more calories through exercise. This can be referred to as calories in/calories out.

Losing sleep can sabotage fat loss goals significantly altering the body’s hormonal profile. This includes hormones that regulate appetite. Ghrelin is associated with hunger, and leptin is associated with feeling full. Ghrelin spikes right before a meal prompting an individual to eat. Losing sleep interferes with the body’s ghrelin/leptin balance. This results in an increase in ghrelin and a reduction in leptin levels.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Intro: Rheumatology International. (May 2013) “Prevalence and severity of insomnia in chronic low back pain patients” https://pubmed.ncbi.nlm.nih.gov/23124732/

How Sleep Apnea and Back Pain are Related: Journal of Bone and Mineral Research. (September 2020) “Obstructive Sleep Apnea and Risk for Incident Vertebral and Hip Fracture in Women” https://asbmr.onlinelibrary.wiley.com/doi/epdf/10.1002/jbmr.4127

Sleep Apnea Treatments: Obesity Medicine Association. (2021) “Obesity and Obstructive Sleep Apnea” https://obesitymedicine.org/obesity-and-sleep-apnea/

Understanding The Difference Between Weight Loss and Fat Loss

Understanding The Difference Between Weight Loss and Fat Loss

Understanding the difference between weight loss and fat loss will help promote a healthy change and an improvement in an individual’s wellbeing. Fat loss can be a part of losing weight however, individuals lose more than just fat. For most individuals, fat loss is the goal, so taking a deliberate, focused approach will generate the best results. Here we discuss how individuals can optimize for fat loss.  
 

Understanding The Difference

  • Weight loss is the overall reduction in body weight
  • Fat loss is a reduction in body fat
When losing weight, the body is not just losing body fat, there are changes being made to each component of body composition. This includes:
  • Body fat
  • Lean Body Mass
  • Body Water
This is also true for weight gain. An individual cannot control how much is lost but can influence what is lost.  
11860 Vista Del Sol, Ste. 128 Understanding The Difference Between Weight Loss and Fat Loss
 

Weight Loss

There are hundreds of diet and exercise programs that can help achieve fat loss some better than others. The ones that tend to work better focus on the same thing, which is reducing energy intake from food/diet while increasing energy output through exercise and regular physical activity. This forces the body to make up for the missing energy by breaking down the body’s tissues, including fat and muscle. As an individual loses weight, they will also lose some muscle in the form of Lean Body Mass in addition to body fat.  

Fat Loss

Body fat is a combination of essential fat and storage fat. Storage fat is adipose tissue that has accumulated for reserved energy. This type of fat changes with diet modification and regular exercise. Too much storage fat can negatively impact physical and mental wellbeing, so this should be the focus for better health.  

Focus on fat loss and not weight loss

There is a clear association between obesity and chronic disease. Focusing on weight loss can lead to unintended consequences like eating disorders. This is why the focus on fat loss is key along with healthy body composition. This is the recommended approach because it encourages the individual to move more and eat healthily.  

Understanding health benefits of losing fat

Body fat percentage works better as a gauge of health than weight. Weight is composed of lean body mass, body fat, and water, so any changes that occur in these areas can lead to weight gain and not just fat loss. Excess body fat, specifically storage fat, has a close association to chronic diseases like:
  • Type 2 Diabetes
  • Hypertension
  • Heart Disease
  • Various Cancers
The key is understanding that a healthy body fat percentage will help reduce the risk of these diseases, improve mental health and overall health.  
11860 Vista Del Sol, Ste. 128 Understanding The Difference Between Weight Loss and Fat Loss
 

Different ways to measure fat loss

Tracking body fat loss means having body composition tracked and monitored. There are devices and methods for determining body composition, including: For truly accurate results get tested by a highly skilled professional who uses medical-grade tools for assessment. Cheap plastic calipers and at-home scales don’t tend to be the best options.  

Metabolism changes with weight loss

 
When losing weight there is more lost than fat. One loss can be Lean Body Mass, which is critical because the amount of Lean Body Mass that the body has directly influence Basal Metabolic Rate or the body’s metabolism. The Basal Metabolic Rate (BMR) is the number of calories the body naturally burns when resting. When focusing on weight loss and not making changes to minimize lean body mass loss, the individual decreases the size of their metabolism. However, if an individual continues with the same eating habits, this could be a setup for weight regain.  

Weight loss can slow down metabolism

Here is an example of a typical set of body composition results of someone who would be clinically diagnosed as obese.  
 
Along with weight and body fat mass measurements, the individual naturally developed muscles by carrying their body weight. This means that individuals that are obese also have relatively large metabolisms. Dramatic changes to Lean Body Mass and metabolism are not ideal, especially when the goal is maintaining healthy body weight. This is why it is important to come up with a focused/customized approach for gaining muscle, losing fat, and body recomposition, rather than just weight loss. The weight and body fat bars on the above chart are significantly over average, as well as, the Skeletal Muscle Mass bar. This is common for individuals that are obese. Individuals that are obese have developed this muscle by carrying a large amount of weight. Large amounts of muscle begin to develop to move the heavy body.  
 

Stopping weight regain

With weight loss, there will be some Lean Body Mass loss. This means a low metabolism, combined with non-regulated eating habits can lead to regaining weight. With no development of Lean Body Mass and skeletal muscle to help grow the metabolism, there is an increased chance for weight regain. It is crucial to focus on body composition, developing muscle, and Lean Body Mass. Along with continued changing eating habits after an individual reaches their target weight.  

Building muscle, losing fat for healthy body composition

The main areas to focus on to change body composition, overall health, and wellbeing.

Focus on body composition, not on weight loss

Instead, track changes in body composition. This means optimizing programs for fat loss while minimizing Lean Body Mass loss. Weight loss will occur, but combined with proper nutrition and strength training can minimize Lean Body Mass loss.  

Develop new eating habits

An important step is understanding how to improve eating habits by choosing a diet plan that will be fun and enjoyable. When optimizing for fat loss, it will take longer than weight loss. Effective dietary plans go for half to one pound of fat loss per week. This is a manageable and sustainable goal that will not cause negative effects on metabolism. Slow and steady is the better option and will lead to long-term changes.  

Start strength training to increase metabolism

Strength training/weight lifting is a great way to increase metabolism. Increased muscle benefits range from:
  • Increased ability to recover from disease/s
  • Reducing insulin resistance
  • Keeps the body mobile
  • Helps combat obesity by increasing BMR and metabolism
11860 Vista Del Sol, Ste. 128 Understanding The Difference Between Weight Loss and Fat Loss
 

Body composition in the long-term

Fat loss is more important than weight loss and will lead to long-term changes. Understanding that working out smarter and finding out body composition numbers will promote getting fit while keeping the fat off. It will take longer than expected, but dropping 30 pounds in less than a year then regaining it all back is counterproductive. Take the time to make small, impactful adjustments that will lead to a lifetime of optimal health.

InBody


 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*  
References
Hall, Kevin D et al. �Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity.��Cell metabolism�vol. 22,3 (2015): 427-36. doi:10.1016/j.cmet.2015.07.021 Merlotti, C et al. �Subcutaneous fat loss is greater than visceral fat loss with diet and exercise, weight-loss promoting drugs and bariatric surgery: a critical review and meta-analysis.��International journal of obesity (2005)�vol. 41,5 (2017): 672-682. doi:10.1038/ijo.2017.31 Tobias, Deirdre K et al. �Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis.��The lancet. Diabetes & endocrinology�vol. 3,12 (2015): 968-79. doi:10.1016/S2213-8587(15)00367-8
Aging and A Few Ways To Keep The Spine In Top Form

Aging and A Few Ways To Keep The Spine In Top Form

Keeping an individual’s spine in top form equals less pain and more mobility, flexibility, and freedom. The body wears down and is a natural effect of aging that happens to every single one of us. Spinal issues related to aging can become serious if not addressed and enacted upon with exercises, stretching, and chiropractic maintenance.  
 

Aging and The Back

It is normal for the spinal discs and joints to deteriorate with age. Spinal stenosis or the narrowing of the spinal canal can also be part of the aging process. Two conditions brought on by aging are degenerative disc disease and arthritis that can also include stiffening of the spinal ligaments and osteoporosis.
  • Degenerative disc disease is experienced by 40% of individuals 40 years of age
  • Increases to 80% for individuals 80 years of age and older.
  • It centers around discs that gradually change from being mostly water to mostly fat.
  • When it is fat, the discs become narrowed and lose elasticity.
11860 Vista Del Sol, Ste. 128 Aging and A Few Ways To Keep The Spine In Top Form
 
The Centers for Disease Control and Prevention say that 23% of American adults have arthritis. This is a condition that mainly affects the facet joints. The joints become swollen, which reduces the range of motion and can impinge on the spinal nerves, causing pain, weakness, and sciatica. With time the ligaments around and in the spine stiffen, reducing the range of motion, causing stenosis. Bone loss, or osteoporosis, is brought on by changes in hormones and other factors like nutrition. Aging is a natural process, but individuals can help their spines stay in top form no matter how old they are.  
11860 Vista Del Sol, Ste. 128 Aging and A Few Ways To Keep The Spine In Top Form
 

Practicing Healthy Posture

Right off the bat proper healthy body mechanics is a must. Staying aware and mindful of body posture maintains alignment and keeps the body balanced. Healthy posture will help reduce the effects of:
  • Spinal stenosis
  • Degenerative disc disease
  • Herniation
  • Risk of spinal fractures
Practicing proper posture includes:
  • Reduce slouching
  • Make sure the workstation is in top form and ergonomically sound
  • Whatever activity an individual is engaged in, try to elongate and make the spine long.
  • This approach also carries over to lifting.
  • Make sure to bend the knees when lifting and keep the spine as vertical as possible.
 

Yoga

Yoga can be highly beneficial for a healthier, more youthful spine. Yoga fulfills three areas for keeping the spine in top form. This includes:
  • Regular exercise
  • Maintains flexibility
  • Achieves ideal body weight
Yoga is an age-defying activity for the spine. Because it:
  • Maintains strength
  • Flexibility
  • Posture
  • Balance
  • Can be helpful for a variety of spinal conditions, specifically arthritis pain
  • Falls can cause serious injuries. Yoga can also help work on balance as well.
 

See a Chiropractor

Preventive medicine is key to keeping the body healthy, youthful, and as strong as possible. A chiropractic examination can determine if there are any spinal problems and a diagnosis to develop an optimal treatment plan. If body function is limited because of pain in the back and/or legs, contact Injury Medical Chiropractic and Functional Medicine Clinic and get the spine back in top form.

Body Composition


 

Exercise/Stability Ball Curls

This exercise works muscle groups specific to spinal strength and includes the:
  • Hamstrings
  • Glutes
  • Deep abdominals
  • Hip abductors and rotators
Exercises like this are one of the most effective ways to build functional strength and endurance in the hamstrings, hips and prevent injuries. To do this workout:
  • Lie on your back with the knees bent
  • Lift legs up so the bottom of the feet rests on top of an exercise ball
  • Roll your legs out until they are straight
  • Hold the position for a second or two
  • Return to the top of the movement while squeezing the hamstrings
 
Working these muscles will help make squatting, lunging, or bending motions easier on the spine.  

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*  
References
Intro:�Ontario Health Technology Assessment�Series.�(April 2006) �Artificial discs for lumbar and cervical degenerative disc disease -update: an evidence-based analysis��https://pubmed.ncbi.nlm.nih.gov/23074480/ Intro:�Centers for Disease Control and Prevention.�(November 2020) �Arthritis��https://www.cdc.gov/chronicdisease/resources/publications/factsheets/arthritis.htm
Weight Loss Strategies That Are Evidence-Based

Weight Loss Strategies That Are Evidence-Based

The human body is a complex system, that requires consistent development in all areas. When it comes to weight loss being too strict can cause the body to rebel. Examples are individuals that have lost weight, then put it right back on, or get stuck in a plateau. The objective is to step off the weight loss rollercoaster and embrace weight-loss strategies that work. Here, we explore a few evidence-based weight loss strategies that focus on long-lasting success.  
11860 Vista Del Sol, Ste. 128 Weight Loss Strategies That Are Evidence-Based
 

Improve insulin sensitivity

When consuming carbohydrates, it is broken down into sugar. The body needs a certain amount of sugar to function. However, it is a narrow safety range. If the level gets too high for too long, cellular damage happens. The role of insulin is to guide the excess sugar/glucose into the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. Possible symptoms can include:
  • Sugar cravings
  • Unusual weight gain
  • Frequent hunger
  • Excessive hunger
  • Unable to concentrate
  • Anxiety or feelings of panic
  • Lack of focus
  • Extreme fatigue
Insulin rises because the blood sugar does. It�s dangerous to let glucose levels stay elevated, which is why more insulin gets produced to bring the blood sugar down. Given enough time constant hyperinsulinemia can result in a condition called insulin resistance, where the cells become resistant to the effects of insulin and are less effective.  
 

Insulin sensitivity and weight loss

A high level of insulin in the blood can trigger weight gain and make losing it difficult. Results of high insulin:
  • Disrupts the breakdown of fat known as lipolysis
  • Raises the potential for fat storage
  • Increases the risk of regaining weight despite following a low-calorie diet

Improving insulin sensitivity can be done by:

  • Consuming whole, low glycemic foods
  • Eating healthy fats
  • Incorporating high-intensity interval training
  • Going for optimal gut health
  • Managing stress effectively

Manage stress levels

Stress and stress eating could be contributing to an expanding waistline. Examples could be eating a favorite meal while barely being conscious of the process or the inability to resist a chocolate bar after a long, distressing day. Research published in the Journal of Health Psychology found that stress-related eating has a preference for calorie-dense and highly tasty foods. And when stress levels rise, food cravings rise, triggering fat gain.  
11860 Vista Del Sol, Ste. 128 Weight Loss Strategies That Are Evidence-Based
 

Reducing stress

There are a variety of techniques that can help the mind and body relax turning off the stress response. Here are some science-based favorites:
  1. Free-range eggs
  2. Nuts
  3. Seeds
  4. Fatty fish
  5. Dark chocolate

Proper sleep cycle

Proper sleep means sound sleep eight hours each night. Many individuals have convinced themselves that five or six hours is enough. Unfortunately, research shows otherwise. In a study published in PLOS Medicine, researchers studied the effects of short sleep duration on hormones that lessen or increase hunger, and on body mass index or BMI. They found the participants with short sleep had reduced leptin and elevated ghrelin which increases appetite and can contribute to weight gain.  

Improving sleep quality

  • Developing a healthy sleep routine
  • Have the same sleep and waking time
  • Time to wind down
  • Meditate a little before sleep
  • Take a warm bath 90 minutes before bed
  • Avoid blue light at least 90 minutes before going to sleep
  • Limit caffeine intake as it can negatively affect sleep even when taken six hours before sleep
  • Avoid/limit alcohol in the evenings
  • Regular physical activity can help release stress and tension, tiring the body out so sleep comes naturally
  • 30 to 40-minute endurance sessions a week are plenty. However, for some individuals, exercising too close to bedtime can have the opposite effect. Therefore, take note of whether this would be a problem.
 

High-Intensity Interval Training

There are a variety of approaches to exercising. But there is one evidence-based approach that has been proven to:
  • Burn abdominal fat
  • Reduce waist circumference
  • Address insulin resistance

It is known as HIIT.

High-Intensity Interval Exercise involves:
  • Repeated brief sprints with all-out intensity immediately followed by low-intensity exercise or rest.
  • This type of exercise is a perfect match for:
  • Treadmill workout
  • Elliptical trainer workout
  • Skipping/jumping rope
  • Rowing workout
  • Walking workout
 

Increasing Muscle Mass

An increased amount of muscle increases the basal metabolic rate or BMR. This increases the body’s ability to burn fat and lose weight. A loss of lean body mass lowers resting energy expenditure and increases fatigue and injury risk. For individuals trying to lose weight the metabolic decline triggered by a loss of lean body mass can cause regaining the fat previously lost. What this means is that when muscle mass drops so does metabolism along with the ability to keep the weight off. When muscle mass increases the body can easily burn fat, making it possible to achieve and maintain a healthy weight. It�s important to remember that as the body’s muscle mass increases the body needs more energy to nourish and support this new tissue. This means that higher calories are allowed, as not having enough calories becomes counterproductive. Muscle mass increase can be achieved by:
  • A healthy diet will help build muscle
  • Strength and resistance training
  • Taking protein supplements
11860 Vista Del Sol, Ste. 128 Weight Loss Strategies That Are Evidence-Based
 

Weight loss strategies takeaway

With the right approaches, permanent weight loss is possible. Instead of deprivation, focus on science-backed approaches that work:
  • Improved insulin sensitivity
  • Stress management
  • Sound sleep
  • High-intensity interval training
  • Increasing muscle mass
  • Choose approaches that are enjoyable and fun
This will make sticking to the weight loss strategies easier and will contribute to a happy, healthy life.

Body Composition


 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Chao, Ariana et al. �Food cravings mediate the relationship between chronic stress and body mass index.��Journal of health psychology�vol. 20,6 (2015): 721-9. doi:10.1177/1359105315573448 Taheri, Shahrad et al. �Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index.��PLoS medicine�vol. 1,3 (2004): e62. doi:10.1371/journal.pmed.0010062
Body Composition Terminology Guide

Body Composition Terminology Guide

The world of health and fitness has evolved with all kinds of technical jargon and terminology that can require a guide to get a handle on things. It can become confusing and terms like Lean Body Mass and Lean muscle can get mixed up. Body composition analysis allows an individual to understand their body in a much clearer way with insight into the body’s health. Here we break down this technical terminology to get a basic understanding of how it is relevant to the body’s health. Think of this as a combination glossary, and action guide. �

11860 Vista Del Sol, Ste. 128 Body Composition Terminology Guide

Guide to Basic Body Composition

Percent Body Fat Body/Fat Percentage

  • Percent Body Fat is a reflection of how much of the body’s weight is made up of fat.
  • It is calculated by dividing the weight of body fat mass by total weight.
  • It helps to track progress whether trying to lose weight or gain muscle.

Takeaway

  • This percentage can be applied to set percent body fat ranges.
  • The healthy ranges are around 10-20% percent body fat for men and 18-28% for women.

Lean Body Mass/Fat-Free Mass Guide

Lean Body Mass is sometimes used interchangeably with Fat-Free Mass.

  • Lean Body Mass is the weight of everything in the body that is not fat.
  • This includes muscles, organs, bones, and body water.
  • Lean Body Mass is not the same as muscle.
  • Lean Body Mass is a collection of different types of body tissues that includes muscle.

Takeaway

  • Lean Body Mass plus Body Fat Mass make up entire body weight.
  • If the Lean Body Mass value is in pounds subtract this number from total body weight to get an approximation of Body Fat Mass.
  • Divide this number by body weight, results are percent body fat.
  • Lean Body Mass is closely related to the total number of calories the body needs every day.
  • The Lean Body Mass forms the core of the body’s metabolism, and this number can be used to help determine unique dietary needs.
  • No more basing nutrition off the 2,000-calorie diet. This is a poor one-size-fits-all approach to food intake.

Skeletal Muscle Mass Guide

  • Skeletal muscle is one of four major muscle types and governs all the movements that are consciously controlled. Everything from texting to deadlifting a barbell.
  • It is the muscle group that grows/builds when exercising.
  • Increased Skeletal Muscle Mass translates into increased strength.
  • When trying to build up the body and grow in size, this is the value to track and watch increase over time.
  • However, muscle is not just for strength.
  • Muscle is made up primarily of protein and can act as protein storage.
  • When the body is under severe stress like a traumatic injury, the recovery process is triggered and needs added protein, up to four times the amount.
  • When the body is not able to get the proper amount of protein from a normal diet, the body begins to get what it needs from the protein storage/muscles.

Basal Metabolic Rate/BMR

  • The Basal Metabolic Rate, or BMR, is the number of calories that the body needs to maintain Lean Body Mass. It is a significant component of overall metabolism.
  • An individual with more Lean Body Mass will have a higher Basal Metabolic Rate.
  • This is the reason why a 250-pound athlete needs to eat more than a 150-pound sedentary adult. Because the athlete has more Lean Body Mass.
11860 Vista Del Sol, Ste. 128 Body Composition Terminology Guide
  • BMR can help make a healthy diet plan designed for fat loss or muscle gain by helping understand how much energy/calories from food the body needs.
  • Multiplying the BMR with activity factor will estimate Total Daily Energy Expenditure or TDEE.
  • Using the TDEE as a baseline an individual can develop a nutritional plan based on body composition goals.

Body Water Guide

  • Body Water includes all the water in the body. This means everything from:
  1. The water in the blood
  2. Water in the organs
  3. The water inside the bones

Body water can be subdivided into two types:

  • Intracellular
  • Extracellular
  • Intracellular means inside the cells and includes the water in the organs, muscles, composing 2/3 of total body water.
  • The remaining 1/3 is extracellular outside the cells and includes the water in the blood.

Takeaway

  • When the body is generally healthy it maintains a healthy balance of intracellular to extracellular water with a ratio of around 3:2.
  • When the balance becomes unbalanced or falls apart water monitoring becomes important.
  • For example, individuals with severe health problems, like kidney ailments/failure, are unable to rid the body of extracellular water. This causes a buildup of water and requires removal through procedures like dialysis.

Dry Lean Mass

  • Lean Body Mass includes everything that�s not body fat and includes body water.
  • When all the water has been taken out what remains is known as Dry Lean Mass.

Lean Body Mass – Body Water = Dry Lean Mass

  • This amounts to the protein content of the muscles and the mineral content of the bones.
  • Most Dry Lean Mass will be found in these areas.

Takeaway

  • Water monitoring can help track real, physical changes in the body.
  • Lean Body Mass contains body water, and body water levels can be influenced by different factors like a recent workout or being low on carbohydrates.
  • Changes in body water are considered technical changes in Lean Body Mass.
  • When building muscle, the body is actually building new physical protein stores and reflects in Dry Lean Mass.
  • An increase in Lean Body Mass can signal muscle growth, or not.
  • However, an increase in Dry Lean Mass is a more favorable indicator that there is muscle growth.

Visceral Fat

  • Two major categories of body fat.
  • Subcutaneous fat is the fat under the skin and is the type that can be seen.
  • The second type is called visceral fat.
  • This fat collects inside the abdomen and wraps around the internal organs.
11860 Vista Del Sol, Ste. 128 Body Composition Terminology Guide

Takeaway

  • Just because it cannot be seen does not mean it is not there.
  • If it is there it is something definitely worth knowing about.
  • This is because visceral fat is not just extra pounds but an active organ that secretes harmful hormones into the body that triggers never-ending inflammation.
  • The more visceral fat, the greater risk of inflammation.
  • Inflammation over time places added stress on the heart that can lead to cardiovascular problems.

Get Tested Today

Hopefully, this guide has clarified some of the common body composition terminology. This is a basic overview designed to provide essential information about body composition and how it applies. A general understanding can help in making healthy lifestyle choices, like deciding to lose weight or dietary adjustments.


Body Health


 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

References

Westerterp, Klaas R. �Exercise, energy balance, and body composition.� European journal of clinical nutrition�vol. 72,9 (2018): 1246-1250. doi:10.1038/s41430-018-0180-4

Borga, Magnus et al. �Advanced body composition assessment: from body mass index to body composition profiling.��Journal of investigative medicine: the official publication of the American Federation for Clinical Research�vol. 66,5 (2018): 1-9. doi:10.1136/jim-2018-000722

Golden Nutritional Recommendations and Suggestions

Golden Nutritional Recommendations and Suggestions

Making small adjustments to achieve a healthy lifestyle is not as difficult/complex as some may think. Here are some golden nutritional recommendations for longevity, and a healthy lifestyle. Understanding these golden suggestions is a first step towards developing and maintaining sustainable changes. Our health coach and nutritionist can develop an optimal customized nutritional program that is focused on teaching individuals how to promote lifelong transformations and become more connected with mind and body.  
11860 Vista Del Sol, Ste. 128 Golden Nutritional Recommendations and Suggestions
 

Vitamins

Consume plenty of fruits and vegetables at least six+ portions every day to ensure the body absorbs essential micronutrients, vitamins, minerals, phytochemicals, and fiber. A golden recommendation is to count the fruit and vegetable colors instead of calories. Eating the food rainbow is an ideal way to get a variety of vitamins.  

Red foods

These foods contain phytochemicals and help reduce the risk of diabetes and heart disease. These include:
  • Tomatoes
  • Red peppers
  • Red onions
  • Strawberries
  • Cherries
  • Watermelon

Orange and yellow foods

These are packed with Vitamin A and Vitamin C to promote healthy skin and vision.
  • Pumpkin
  • Sweet potatoes
  • Carrots
  • Lemons
Are all ways to obtain orange and yellow nutrients.

Green foods

These are high in Vitamin K, antioxidants, and folates highly beneficial to bone health. These include:
  • Kale
  • Broccoli
  • Peas
  • Kiwi
  • Green grapes
  • Brussels sprouts

Blue and purple foods

These contain antioxidants that help with heart disease and protect the body’s cells. Included are:
  • Eggplant
  • Blueberries
  • Plums
  • Purple cabbage
  • Beetroots

White and yellow foods

These have anti-inflammatory properties that support the immune system. White foods include:
  • Cauliflower
  • Garlic
  • Hominy
  • Shallots
  • Parsnips
  • White beans

Organic coffee

This type of coffee is high in antioxidants and phytonutrients.  
11860 Vista Del Sol, Ste. 128 Golden Nutritional Recommendations and Suggestions
 

Cut Back On Refined Sugar and Flour

Added sugars and refined flour have none of the essential fiber and micronutrients the body needs to feel full. Whole grains are fiber-rich. This helps increase feeling full and satisfied, which helps block sugar cravings. Go for whole wheat flour instead of refined flour. Limit sugar intake by using the natural sweetness of fruits. Add fruits to meals to increase the sweetness if necessary.  

Plenty of Water

Drinking half of an individual’s body weight is essential each day. 10-12 ounces of water before a meal will help increase full satisfaction and make an individual more aware of the body�s hunger cues. Golden suggestion, use a reusable water bottle can help keep track of water intake throughout the day.  

12/12 Meal Schedule

Schedule the three main meals within a 12-hour window to avoid snacking throughout the day. The body needs to rest, digest, and reset between meals and overnight.  

Stop Eating 3 Hours Before Sleeping

The body’s metabolism starts to slow down around 7-8 p.m. Research shows this timeframe falls in line when the body starts to tire and wind down. Allow the body to rejuvenate cells instead of wasting energy on digesting calories that don’t get burned for energy while sleeping.  

Daily Physical Activity

Daily exercise contributes to overall health and longevity. Regular exercise can help in the treatment of chronic illnesses and the prevention of cardiovascular diseases. Every day try to complete 50-60 minutes of low-impact physical activity, and 15-20 minutes of moderate-high intensity cardio. Each week make two of the 20-minute workouts to strength training.  

After Workout Snacks

Recovery snacks 15-minutes after a workout will help keep cravings down. These include a healthy carbohydrate, lean protein, and healthy fat. 1-2 hours after a workout have the next balanced meal.  

No Devices With Meals

Electronic devices distract from the body’s natural hunger cues. Screens should be put away during meals to pay attention to the food and proper consumption. Watching TV or scrolling through social media has been shown to increase calorie intake.  

Plenty of Sleep

Sleep deprivation alters the body’s hormones that control/regulate hunger cues. When the body loses sleep, the body begins to crave more food more often. Even after the body has had the necessary nutrients. A golden recommendation is to develop a relaxing nighttime routine that will enhance the length and quality of sleep. The goal is for 8-10 hours of sleep a night.  

Stress Reduction

Incorporate stress-reducing activities into a regular routine. Constant stress on the body can contribute to cardiovascular disease. Activities help take the mind off thoughts, memories, and events that cause stress and worry. These include:

Healthy Body Composition


 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*  
References
Braude L, Stevenson RJ. Watching television while eating increases energy intake. Examining the mechanisms in female participants. Appetite. 2014;76:9-16. doi:10.1016/j.appet.2014.01.005 Dimsdale JE. Psychological stress and cardiovascular disease. J Am Coll Cardiol. 2008;51(13):1237-1246. doi:10.1016/j.jacc.2007.12.024 Eckel-Mahan K, Sassone-Corsi P. Metabolism, and the circadian clock converge. Physiol Rev. 2013;93(1):107-135. doi:10.1152/physrev.00016.2012 Vina J, Sanchis-Gomar F, Martinez-Bello V, Gomez-Cabrera MC. Exercise acts as a drug; the pharmacological benefits of exercise. Br J Pharmacol. 2012;167(1):1-12. doi:10.1111/j.1476-5381.2012.01970.x