Back Clinic Functional Medicine Team. Functional medicine is an evolution in the practice of medicine that better addresses the healthcare needs of the 21st century. By shifting the traditional disease-centered focus of medical practice to a more patient-centered approach, functional medicine addresses the whole person, not just an isolated set of symptoms.
Practitioners spend time with their patients, listening to their histories and looking at the interactions among genetic, environmental, and lifestyle factors that can influence long-term health and complex, chronic disease. In this way, functional medicine supports the unique expression of health and vitality for each individual.
By changing the disease-centered focus of medical practice to this patient-centered approach, our physicians are able to support the healing process by viewing health and illness as part of a cycle in which all components of the human biological system interact dynamically with the environment. This process helps to seek and identify genetic, lifestyle, and environmental factors that may shift a person’s health from illness to well-being.
Can individuals dealing with gut issues incorporate the beneficial properties of probiotics and prebiotics to improve body function?
How The Gut Works Together With The Body
When many individuals are dealing with chronic issues that are causing referred pain in their bodies, it could be an issue that is affecting their gut system. Have you experienced unpredictable food reactions that make you unable to enjoy your favorite meal or food item anymore? Do you notice any abdominal swelling after a heavy meal? Or have you been more constipated and found it difficult to go to the bathroom? This is because the gut system is the second brain of the human body. The gastrointestinal (GI) system provides many beneficial properties to the host and the human body. It helps strengthen the gut’s integrity, harvest and give energy, protect the body from foreign pathogens, and regulate the immune system. (Thursby & Juge, 2017) Inside the gut system is home to trillions of bacteria that help transport the nutrients and vitamins of food to different areas of the body. This, in turn, gives the individual the energy to be mobile and complete their daily activities. However, environmental factors like illnesses, stress, bad dietary habits, and lifestyles can cause the gut ecosystem to undergo abnormal changes, causing gut dysbiosis. (Zhang et al., 2015)
When environmental factors impact the body, especially the gut system, the immune system produces inflammatory cytokines caused by certain bacteria. Once certain structural component bacteria strains trigger inflammation, it can cause a cascade of inflammatory pathways to affect the entire body, causing the individual to experience pain and discomfort. (Al Bander et al., 2020) Additionally, gut dysbiosis can also be associated with the occurrence of several chronic metabolic diseases that are developed. (Xiong et al., 2023) Fortunately, there are numerous ways people can reduce the impact of gut dysbiosis and help restore normal body function by including probiotics and prebiotics. We associate with certified medical providers who inform our patients of how the gut system can affect the body when environmental factors impact it. While asking important questions to our associated medical providers, we advise patients to integrate various probiotic and prebiotic foods to help regulate healthy bacteria back to the gut and reduce pain and discomfort in the body. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Nutrition Fundamentals- Video
Probiotic & Prebiotic Foods For The Gut
Now, when it comes to the gut system, it is important to know that trillions of bacteria help with gut regulation. When environmental factors cause various issues, it can cause pain and discomfort to the rest of the body. Hence, incorporating probiotics and prebiotics can help regulate the gut and reduce the impact of harmful bacteria from affecting the body. As part of a healthy diet, probiotics have the potential to regulate gut microbiota by affecting the intestinal microbial dynamics and homeostasis, thus influencing the intestines and distill organs physiology. (Kim et al., 2021) Additionally, when a person is incorporating probiotics and prebiotics to regulate their gut, it can be used to help manipulate the host’s microbiota while being used for potential therapeutic strategies. (Radford-Smith & Anthony, 2023) Some of the foods that have probiotics and prebiotics include:
Jicama
Bananas
Garlic
Miso
Kimchi
Yogurt
How Probiotics & Prebiotics Improve Body Function
When people start to incorporate prebiotics and probiotics, they will notice an increased abundance of health-promoting bacteria that can increase microbiome diversity and metabolic pathways that can affect the qualitative and quantitative changes of the gut composition. (Jager et al., 2019) Different bacterial strains can have various properties that can help with the gastrointestinal microbiome diversity and improve the body through metabolic support.
Conclusion
So, when people think about their health and wellness, the best place to start is with the gut by adding prebiotics and probiotics as part of a healthy diet. This, in turn, can help the loss of beneficial bacteria that have been affected by environmental factors and can help reduce the inflammatory effects of chronic illnesses. Making these small changes can be helpful to one’s health and well-being and allow many people to come up with tasty food combinations to improve gut health and metabolic pathways.
References
Al Bander, Z., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health, 17(20). doi.org/10.3390/ijerph17207618
Jager, R., Mohr, A. E., Carpenter, K. C., Kerksick, C. M., Purpura, M., Moussa, A., Townsend, J. R., Lamprecht, M., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Smith-Ryan, A. E., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J.,…Antonio, J. (2019). International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr, 16(1), 62. doi.org/10.1186/s12970-019-0329-0
Kim, C. S., Cha, L., Sim, M., Jung, S., Chun, W. Y., Baik, H. W., & Shin, D. M. (2021). Probiotic Supplementation Improves Cognitive Function and Mood with Changes in Gut Microbiota in Community-Dwelling Older Adults: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. J Gerontol A Biol Sci Med Sci, 76(1), 32-40. doi.org/10.1093/gerona/glaa090
Radford-Smith, D. E., & Anthony, D. C. (2023). Prebiotic and Probiotic Modulation of the Microbiota-Gut-Brain Axis in Depression. Nutrients, 15(8). doi.org/10.3390/nu15081880
Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochem J, 474(11), 1823-1836. doi.org/10.1042/BCJ20160510
Xiong, R. G., Li, J., Cheng, J., Zhou, D. D., Wu, S. X., Huang, S. Y., Saimaiti, A., Yang, Z. J., Gan, R. Y., & Li, H. B. (2023). The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components. Nutrients, 15(14). doi.org/10.3390/nu15143258
Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. Int J Mol Sci, 16(4), 7493-7519. doi.org/10.3390/ijms16047493
Can acupuncture be an effective treatment for anxiety and panic disorders in addition to other treatments, like therapy and/or medication?
Acupuncture For Anxiety and Panic Disorders
Considered one of the most popular types of alternative medicine, acupuncture has grown in popularity as a way to treat a variety of mental health conditions, including depression, post-traumatic stress disorder (PTSD), and other anxiety disorders. With the growth in popularity, more research has been focused on treatment for panic and anxiety symptoms. (Pilkington K. 2010)
Acupuncture can enhance personal wellness.
Acupuncture is generally safe and has few side effects.
It can help reduce physical and mental symptoms like tension, pain, and rapid heart rate.
Other alternative medicine practices include yoga, therapeutic massage, herbal medicines, and aromatherapy.
Traditional Chinese Medicine
Acupuncture is a healing technique originating from traditional Chinese medicine (TCM). The practice is based on the concept that medical conditions and mental health disorders are caused by an imbalance in the energy and circulation of the body’s vital life energy, known as chi or qi (National Institute for Complementary and Integrative Health, 2022). When the body and mind function properly, energy flows optimally through the channels/meridians at certain points throughout the body. Like tight or spasming muscles, energy or circulation becomes congested in different meridian pathways, leading to disease or disorders. The goal of acupuncture is to restore the health and balance of these channels.
How It Works
During acupuncture treatment sessions, small needles are placed along specific body areas, known as acupuncture points. These areas are thought to be where energy blockage occurs. The needles, which come in various thicknesses and lengths, stimulate and open blocked energy channels. Experts have conceptualized acupuncture from a neuroscience perspective, where nerves, muscles, and connective tissues are stimulated, and neurochemicals are released.
Acupuncture can help regulate the nervous system.
It can stimulate the body’s feel-good hormones and reduce stress hormones.
It can help deactivate the analytical brain, which is responsible for anxiety and worries.
Clinical trials examining acupuncture for anxiety and panic disorders have shown some positive results. (Pilkington K. 2010) Acupuncturists and medical professionals are still not clear exactly why it may help with anxiety, but some research has noted that acupuncture appears to have a calming effect. More research studies are needed to prove the effectiveness of acupuncture for anxiety disorders. (Kim Y. K. 2019)
Getting Treated
What it can help with:
Agoraphobia
Generalized anxiety disorder (GAD)
Panic disorder
Phobias
Selective mutism
Separation anxiety disorder
Social anxiety disorder
If you are interested in treating your anxiety and panic symptoms through acupuncture, the first step is to consult your main healthcare provider. Professional acupuncture practitioners are on websites, including the National Certification Commission for Acupuncture and Oriental Medicine and the American Academy of Medical Acupuncture. The use of acupuncture continues to rise, making it more readily available. Since it has been evaluated for effectiveness and is available through many hospitals, some insurance policies may cover some acupuncture treatments.
Injury Medical Chiropractic and Functional Medicine Clinic
Acupuncture can help relieve symptoms of anxiety, stress, pain, discomfort, tightness, and poor circulation. Injury Medical Chiropractic and Functional Medicine Clinic can help individuals recover and build optimal health and wellness solutions with primary healthcare providers and specialists. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Discovering The Benefits of Chiropractic Care
References
Pilkington K. (2010). Anxiety, depression, and acupuncture: A review of the clinical research. Autonomic neuroscience : basic & clinical, 157(1-2), 91–95. doi.org/10.1016/j.autneu.2010.04.002
For individuals who are looking to lower blood pressure, can walking help?
Walking To Lower Blood Pressure
A walking regimen is an accessible workout that can be done almost anywhere at no cost, effectively lowering blood pressure and improving overall health. Studies show that individuals who use walking as a workout for three months have improved systolic blood pressure, which is the top number that measures the pressure in the arteries as the heart beats. (McMullan S., Nguyen C., & Smith D. K. 2022)
How It Works
Walking is an excellent way to get active. It can be done almost anywhere, including on a treadmill, outdoors, or around the house. Exercising lowers blood pressure by strengthening the heart, leading to the heart pumping blood more effectively when it is stronger. This causes less resistance to the blood vessels, which lowers overall blood pressure. (Hegde S. M., & Solomon S. D. 2015) The benefits of walking include: (American Heart Association, 2024)
Weight loss and management
Lowers stress
Improves mental health by reducing anxiety.
Improves sleep quality
Improves cognition
Strengthens the heart
Promotes bone health and reduces the risk of osteoporosis.
Knowing When to Take A Blood Pressure Reading
Various factors can affect blood pressure readings and can include:
Nervousness
Eating a meal
Drinking caffeine
Exercise can affect blood pressure readings.
Knowing how and when to take a blood pressure reading after walking can help prevent false elevated numbers. According to the CDC, individuals should wait at least 30 minutes after exercise before taking a reading (Centers for Disease Control and Prevention, 2024). Exercise and walking have been shown to cause an immediate reduction in systolic blood pressure. This is known as post-exercise hypotension and is normal. The reduction lasts around 24 hours after exercising and is more noticeable in those with high blood pressure. Consistent exercise and walking will cause a longer, more sustained blood pressure reduction. (Hegde S. M., & Solomon S. D. 2015)
It is recommended not to talk while the blood pressure is being taken.
Apply the blood pressure cuff snugly around the arm.
Place your arm on a table, level with your heart.
Sit in a chair, keep your feet flat on the floor, and do not cross your legs or lean back on the chair.
It is recommended not to eat or drink 30 minutes before and to have an empty bladder.
Pace and Intensity
A study found that walking three to five times weekly for 20 to 40 minutes at a moderate pace for three months can lower systolic blood pressure. However, various groups determined BP rates differently by measuring heart rate, VO2 max/the maximum volume of oxygen you can use simultaneously, and walking speed. (McMullan S., Nguyen C., & Smith D. K. 2022)
Increasing Workout Intensity
Individuals with hypertension who walk may want to increase workout intensity to challenge themselves for added fitness. This can include:
Walk faster
Use intervals – walk as fast as you can for a minute or two at a time.
Add inclines
Use ankle or wrist weights or a weighted vest.
Walking with someone to challenge each other to push a little harder.
Try other places to walk.
Always talk to a healthcare provider if you are starting a walking workout for the first time, want to increase walking intensity, and take medications prescribed by a healthcare provider.
Hypertensive Crisis
A hypertensive crisis is when a person’s blood pressure is extremely high, can cause life-threatening conditions like stroke, and is a medical emergency. It is a blood pressure of 180/120 mm Hg or higher. (American Heart Association, 2024) If you get a blood pressure reading of 180/120 mm Hg or higher at home, wait five minutes and take another reading. If the blood pressure is still high, immediately contact a healthcare provider. (American Heart Association, 2024) If the individual is experiencing the below symptoms, call 911 (American Heart Association, 2024)
Chest pain
Shortness of breath
Vision changes
Difficulty speaking
Weakness
Numbness
Back pain
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Hypertension Explained
References
McMullan, S., Nguyen, C., & Smith, D. K. (2022). Can Walking Lower Blood Pressure in Patients With Hypertension?. American family physician, 105(1), 22–23.
Hegde, S. M., & Solomon, S. D. (2015). Influence of Physical Activity on Hypertension and Cardiac Structure and Function. Current hypertension reports, 17(10), 77. doi.org/10.1007/s11906-015-0588-3
For individuals looking to improve their gut and overall health, can drinking chamomile manzanilla tea help?
Chamomile Manzanilla Tea
Chamomile (Manzanilla is Spanish for chamomile) is a herb that belongs to the Asteraceae family. Chamomile tea is made from the dried flowers of the chamomile plant steeped in hot water and is used as a natural remedy for various health issues. The tea can calm upset stomach, relieve anxiety, improve sleep, and reduce muscle spasms or flatulence. (Srivastava J. K., Shankar E., & Gupta S. 2010) It is caffeine-free and often drunk before bed because it can calm the brain and help with sleep. It also contains natural plant compounds that promote antioxidant activity, which may help reduce the risk of certain diseases. The nutrients it contains, vitamins A and B, magnesium, manganese, potassium, calcium, iron, copper, and zinc, can help manage diabetes, menstrual pain, and sleep problems.
Types
There are two kinds of chamomile: German, also known as wild or Hungarian chamomile and Roman chamomile. Each type is believed to provide various benefits.
German Chamomile
This type is believed to provide help with a wide range of conditions, including travel sickness, flatulence, diarrhea, ADHD, stomach upset, restlessness, and insomnia.
It is sometimes also used in cosmetics and soaps.
Roman Chamomile
This type may relieve heartburn, loss of appetite, menstrual discomfort, and other conditions.
Roman chamomile is also used as a fragrance in perfumes and tobacco products.
The tea can be made with either type. However, many medical sources that report the health benefits of manzanilla tea focus on German chamomile. (Srivastava J. K., Shankar E., & Gupta S. 2010)
Preparation
Chamomile Manzanilla tea is sold in tea bags and loose-leaf varieties. It is prepared like most traditional teas.
Place a tea bag or infuser containing about one tablespoon of loose tea leaves in a teacup. Or place loose tea leaves at the bottom of a cup.
Heat water to 194-205 F.
Bring water to a boil and let it sit for a minute to reduce the temperature slightly.
Pour water over the tea bag, infuser, or tea leaves.
Let the tea leaves steep for as long as desired, up to four or five minutes.
Remove the tea bag or infuser or strain loose leaves from the cup before drinking.
Optional: add a small amount of milk, honey, or sugar to sweeten the drink.
Benefits
Chamomile tea is believed to have calming properties, and individuals consume the beverage in times of stress to reduce anxiety or before bed to induce sleep. (Srivastava J. K., Shankar E., & Gupta S. 2010)
A study in the Journal of Advanced Nursing found that drinking chamomile tea helped postpartum women alleviate depression and sleep better. (Chang S. M. & Chen C. H. 2016)
Other reports say that chamomile helps to relieve gastrointestinal conditions such as upset stomach, gas, and diarrhea. However, the National Institutes of Health National Center for Complementary and Integrative Health explains that insufficient research has been conducted to ensure these health benefits are certain. (National Center for Complementary and Integrative Health, 2024)
Side Effects
Individuals allergic to ragweed, chrysanthemums, marigolds, or daisies may experience an allergic reaction to chamomile manzanilla tea. They should also avoid drinking the tea if they are on warfarin or any blood thinners or if they are taking a sedative. Chamomile may increase the risk of side effects if taking cyclosporine or cytochrome P450 substrate meds. (Colombo D., Lunardon L., & Bellia G. 2014) If unsure if drinking chamomile manzanilla tea may interfere with medication, speak to a healthcare provider.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
From Inflammation to Healing
References
Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports, 3(6), 895–901. doi.org/10.3892/mmr.2010.377
Chang, S. M., & Chen, C. H. (2016). Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of advanced nursing, 72(2), 306–315. doi.org/10.1111/jan.12836
Colombo, D., Lunardon, L., & Bellia, G. (2014). Cyclosporine and herbal supplement interactions. Journal of toxicology, 2014, 145325. doi.org/10.1155/2014/145325
Can melatonin help many individuals dealing with sleep issues and help them stay asleep longer and feel refreshed in the morning?
What Is Melatonin?
How often do you have trouble sleeping at night? Do you constantly toss and turn at night, which makes you stay awake even longer? Or do you feel continually stressed, and you feel more tired than before, and that is affecting your routine? Many people can fall asleep instantly when it comes to getting a good night’s sleep. However, when environmental factors like stress and insomnia start to affect the body,while causing many people to deal with restless sleep and symptoms of fatigue that affect their routine. Hence, why are many people taking a supplement known as melatonin to get a full night’s sleep? But what is melatonin, and how can it help improve sleep quality? Located and secreted in the pineal gland, melatonin is a hormone primarily synthesized to regulate the body’s sleep and wake cycle. (Savage et al., 2024) This hormone helps many people fall asleep, stay asleep, and wake up refreshed. At the same time, it is an antioxidant that dampens chronic inflammation and helps with the immune system. We associate with certified medical providers who inform our patients of the effects of melatonin as a supplement to reduce overlapping risk profiles affecting sleep quality. While asking important questions to our associated medical providers, we advise patients to incorporate various techniques to stay asleep longer and utilize melatonin when needed. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Its Benefits
Melatonin is a hormone that is producedfrom the body’s pineal gland, and it can naturally command the circannual rhythm as its synthesis and exert its effect on the body’s biological rhythm and sleep initiation. (Boutin et al., 2023) There are many benefits that melatonin provides as it can:
Lengthen total sleep time
Reduce seasonal depression
Increase human growth hormone levels
Help with eye health
Treat GERD
However, many people have noticed that melatonin has hypnotic “effects” that are exerted through thermoregulatory mechanisms. Melatonin helps the body lower its core temperature, reduce arousal, and increase sleep propensity (Dawson & Encel, 1993). This allows many people dealing with sleep disorders to have a good night’s rest and feel better when waking up.
Eating Right To Feel Better- Video
How Melatonin Improves Sleep
When it comes to melatonin and improving sleep quality, many people with sleep disorders like insomnia, CRSD (Circadian Rhythm Sleep Disorder, and DSPD (Delayed Sleep Phase Disorder) use melatonin in pill and gummy form to administer the beneficial properties of improving sleep initiation and maintenance. (Cruz-Sanabria et al., 2023) At the same time, melatonin, especially exogenous melatonin, can be prescribed by a doctor or taken as a supplement in pill, tablet, or gummy form and has been the most frequently requested as a non-prescription sleep pain to promote total sleep time. (Costello et al., 2014) However, even though melatonin is used as a dietary supplement, it has to be regulated to what dosage the individual takes to reduce adverse effects. (Tuft et al., 2023) This is because taking too much melatonin can lead to the development of chronic conditions. If a person is taking medication, it can cause overlapping risk profiles for the individuals. Luckily, when it comes to reducing sleep disorders, taking melatonin for at least 30 minutes to an hour before bed can allow the body to relax and help kickstart the sleep-wake cycle for individuals to get that full night’s rest they deserve.
References
Boutin, J. A., Kennaway, D. J., & Jockers, R. (2023). Melatonin: Facts, Extrapolations and Clinical Trials. Biomolecules, 13(6). doi.org/10.3390/biom13060943
Costello, R. B., Lentino, C. V., Boyd, C. C., O’Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J, 13, 106. doi.org/10.1186/1475-2891-13-106
Cruz-Sanabria, F., Carmassi, C., Bruno, S., Bazzani, A., Carli, M., Scarselli, M., & Faraguna, U. (2023). Melatonin as a Chronobiotic with Sleep-promoting Properties. Curr Neuropharmacol, 21(4), 951-987. doi.org/10.2174/1570159X20666220217152617
Tuft, C., Matar, E., Menczel Schrire, Z., Grunstein, R. R., Yee, B. J., & Hoyos, C. M. (2023). Current Insights into the Risks of Using Melatonin as a Treatment for Sleep Disorders in Older Adults. Clin Interv Aging, 18, 49-59. doi.org/10.2147/CIA.S361519
Sweet foods were a delicacy for our ancestors. Can individuals incorporate these 5 natural sweeteners to curb any sugar cravings in food?
Introduction
Everyone worldwide craves sweet foods to get through their day and have the energy to move around. At everyone’s disposal, many foods and beverages contain an unlimited supply of sugar. At that point, when many people start to consume excessive amounts of sugary foods and beverages, it can lead to the development of chronic conditions. Hence, many people start to consume less sugary foods and beverages by switching to natural sweeteners to satisfy their sugar cravings. In today’s article, we will look at how natural sweeteners affect blood glucose levels, divide them into the top 5 natural sweeteners, and see their natural benefits when consumed. We associate with certified medical providers who inform our patients of the effects of excessive sugar and how it can affect their blood glucose levels. While asking important questions to our associated medical providers, we advise patients to incorporate healthy natural sweeteners in their foods as part of their customized treatment plan. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Natural Sweeteners Effect On Blood Glucose
Do you have an intense craving for sweet treats or chips and pasta constantly throughout the day? Have you experienced low energy throughout the day, and does eating something help you continue your errands? Or have you been healing with constant headaches that make concentrating difficult? Many of these environmental factors are associated with excessive sugar cravings. The human body can produce glucose energy levels from food a person is consuming, and when environmental factors start to affect the body, it can cause issues like insulin resistance. Insulin resistance is a complex condition that causes the body to not respond to the insulin hormone. It can impair biological response to the liver, muscles, and tissues. (Martins & Conde, 2022) Since blood glucose plays a vital role in the body as it gives the host energy, environmental factors, and food play a huge part in blood glucose.
Environmental factors, such as blood glucose and natural sweeteners or sugary foods and drinks, are also in play for many people. Multiple environmental factors influence people’s food environment. (St-Onge et al., 2023) Since many individuals have a sweet tooth, consuming that much glucose can lead to the development of chronic conditions like diabetes, insulin resistance, and cellular inflammation. Some symptoms of consuming excessive amounts of glucose include elevated blood sugar, fat accumulation, and referred pain in the musculoskeletal system. Luckily, many individuals who want healthier eating habits can change their food consumption and sugar intake by swapping processed sweeteners with natural sweeteners when the sugar craving starts taking control. Switching to a natural sweetener can be effective when consumed in moderation to curb the sugar cravings that people mostly crave. Below are some of the top 5 natural sweeteners with low glycemic indicators and nutritional benefits.
Nutrition Fundamentals-Video
Stevia
Located in South America, the Stevia plant contains rebaudiosides and steviosides used in many food products as a substitute for sugar and a low-calorie natural sweetener. (Schiatti-Siso et al., 2023) At the same time, Stevia has beneficial properties that can help reduce plasma glucose concentration and inflammation while providing anti-glycemic and anti-viral effects to the body. (Kasti et al., 2022) Many people who switch out regular sugar for Stevia can incorporate Stevia in their cooking, and to prevent an aftertaste, they can add a bit of sea salt to mitigate the aftertaste.
Stevia Nutritional Benefits
One of the nutritional benefits Stevia offers is that it contains antioxidant properties that can help neutralize inflammation, which is a co-factor when a person consumes excess amounts of sugar combined with environmental factors. (Peteliuk et al., 2021) Some of the other benefits that Stevia has includes:
Anti-cancer properties
Improve kidney function
Lowers blood pressure
Diabetes reduces
Monk Fruit
Located in southern China and northern Thailand, monk fruit has a very low glycemic and sugar content. Most of its sweetness comes from a chemical structure in the fruit called mogrosides (Additives et al., 2019). Additionally, monk fruit is an intrinsic natural sweetener, as it is highly sweeter than other sweeteners and is found in nature. (Mahato et al., 2020) Plus, it has nutritional beneficial properties that make it amazing.
Monk Fruit Nutritional Benefits
Some of the nutritional benefits that monk fruit provides include:
Has antioxidants
Promotes weight loss
Has anti-cancer properties
Decreases blood sugar, total cholesterol & triglycerides
Improves the digestive and respiratory system
Yacon
Like the Stevia plant, yacon is an indigenous root in South America that can be extracted and turned into syrup. It is a popular sugar substitute for its sweet taste and has been used for medicinal purposes. (Braschi et al., 2024) Additionally, many people who utilize yacon will begin to notice that their gut will feel better. This is because yacon contains prebiotic fibers that can modify the composition and activity of intestinal microbiota. (Ribeiro et al., 2023)
Yacon Nutritional Benefits
Some of the nutritional benefits that Yacon provides include:
Increase body metabolism
Reduce hunger cravings
Has anti-inflammatory properties
Reduce constipation
Coconut Sugar
Coconut sugar is a popular sweetener that is used in southeastern Asian cuisines. It is made from phloem sap from coconut palm tree blossoms. (Saraiva et al., 2023) As one of the lowest natural sweeteners, it can substitute for many dairy products like ice cream to provide sweetness. (Beegum et al., 2022) Additionally, coconut sugar contains over 16 amino acids and four different B vitamins.
Coconut Sugar Nutritional Benefits
Some of the nutritional benefits of coconut sugar include:
Being a source of iron, potassium, magnesium, & zinc
Relieve diabetic neuropathy symptoms
Reduce anxiety, depression, and bipolar mood disorder
Treats high blood pressure
Honey
Honey is a superfood that positively affects blood sugar and has numerous properties worldwide. It contains numerous minerals and nutrients that can help with cellular insulin sensitivity and must be consumed in moderation for blood sugar balance. Many people have used honey for medicinal purposes, including wound healing and gut ailments. (Iftikhar et al., 2022) At the same time, honey, especially raw honey, can help reduce allergy symptoms.
Honey Nutritional Benefits
Some of the nutritional benefits that honey provides include:
Immunity & energy booster
Has anti-fungal properties
A natural cough suppressant
Reduce allergies
Skin moisturizer
References
Additives, E. P. o. F., Flavourings, Younes, M., Aquilina, G., Engel, K. H., Fowler, P., Frutos Fernandez, M. J., Furst, P., Gurtler, R., Gundert-Remy, U., Husoy, T., Mennes, W., Moldeus, P., Oskarsson, A., Shah, R., Waalkens-Berendsen, I., Wolfle, D., Degen, G., Herman, L.,…Castle, L. (2019). Safety of use of Monk fruit extract as a food additive in different food categories. EFSA J, 17(12), e05921. doi.org/10.2903/j.efsa.2019.5921
Beegum, P. P. S., Nair, J. P., Manikantan, M. R., Pandiselvam, R., Shill, S., Neenu, S., & Hebbar, K. B. (2022). Effect of coconut milk, tender coconut and coconut sugar on the physico-chemical and sensory attributes in ice cream. J Food Sci Technol, 59(7), 2605-2616. doi.org/10.1007/s13197-021-05279-y
Braschi, G., Njieukam, J. A., Gottardi, D., Genovese, J., Tylewicz, U., Patrignani, F., & Rocculi, P. (2024). Investigating the potential of yacon (Smallanthus sonchifolius) juice in the development of organic apple-based snacks. Heliyon, 10(11), e32342. doi.org/10.1016/j.heliyon.2024.e32342
Iftikhar, A., Nausheen, R., Muzaffar, H., Naeem, M. A., Farooq, M., Khurshid, M., Almatroudi, A., Alrumaihi, F., Allemailem, K. S., & Anwar, H. (2022). Potential Therapeutic Benefits of Honey in Neurological Disorders: The Role of Polyphenols. Molecules, 27(10). doi.org/10.3390/molecules27103297
Kasti, A. N., Nikolaki, M. D., Synodinou, K. D., Katsas, K. N., Petsis, K., Lambrinou, S., Pyrousis, I. A., & Triantafyllou, K. (2022). The Effects of Stevia Consumption on Gut Bacteria: Friend or Foe? Microorganisms, 10(4). doi.org/10.3390/microorganisms10040744
Mahato, D. K., Keast, R., Liem, D. G., Russell, C. G., Cicerale, S., & Gamlath, S. (2020). Sugar Reduction in Dairy Food: An Overview with Flavoured Milk as an Example. Foods, 9(10). doi.org/10.3390/foods9101400
Martins, F. O., & Conde, S. V. (2022). Impact of Diet Composition on Insulin Resistance. Nutrients, 14(18). doi.org/10.3390/nu14183716
Peteliuk, V., Rybchuk, L., Bayliak, M., Storey, K. B., & Lushchak, O. (2021). Natural sweetener Stevia rebaudiana: Functionalities, health benefits and potential risks. EXCLI J, 20, 1412-1430. doi.org/10.17179/excli2021-4211
Ribeiro, P. V. M., Veloso, T. G., de Oliveira, L. L., Mendes, N. P., & Alfenas, R. C. G. (2023). Consumption of yacon flour and energy-restricted diet increased the relative abundance of intestinal bacteria in obese adults. Braz J Microbiol, 54(4), 3085-3099. doi.org/10.1007/s42770-023-01140-w
Saraiva, A., Carrascosa, C., Ramos, F., Raheem, D., Lopes, M., & Raposo, A. (2023). Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. Int J Environ Res Public Health, 20(4). doi.org/10.3390/ijerph20043671
Schiatti-Siso, I. P., Quintana, S. E., & Garcia-Zapateiro, L. A. (2023). Stevia (Stevia rebaudiana) as a common sugar substitute and its application in food matrices: an updated review. J Food Sci Technol, 60(5), 1483-1492. doi.org/10.1007/s13197-022-05396-2
St-Onge, M. P., Cherta-Murillo, A., Darimont, C., Mantantzis, K., Martin, F. P., & Owen, L. (2023). The interrelationship between sleep, diet, and glucose metabolism. Sleep Med Rev, 69, 101788. doi.org/10.1016/j.smrv.2023.101788
A small study of young adults found that naps lasting 10 to 60 minutes immediately improved mood and alertness. However, most research shows that naps under 30 minutes offer the most benefit because individuals are less likely to enter the deep sleep stage or experience sleep inertia – a period of impaired alertness right after waking. A meta-analysis also suggested that short naps reduce fatigue, increase productivity, and enhance physical performance. (Dutheil F. et al., 2021) A 10-minute nap is the most effective at improving:
Sleep latency or sleep onset latency (SOL)
Fatigue
Vigor
Cognitive performance
Some sleep specialists recommend that patients not take naps longer than 40 minutes, as too much napping could be unhealthy. Studies have shown that excessive daytime sleepiness and napping for over 60 minutes might increase the risk of type 2 diabetes and heart problems. (Yamada T, Nobuhiro S, Takashi K. 2016)
Health
In the study published in Sleep Health, researchers used data from over 30,000 participants aged 40 to 69 from the U.K. Biobank. Researchers examined genetic variants associated with taking naps regularly. (Paz V., Dashti H. S., & Garfield V. 2023) The researchers found a link between regular daytime napping and larger brain volume. The difference in brain volume between individuals who nap regularly and those who don’t was equivalent to 2.6 to 6.5 years of aging. However, no association was found between napping and cognitive performance reaction time or visual memory. The brain naturally shrinks with age, but this process is accelerated in individuals with neurodegenerative diseases and cognitive decline.
How To Avoid Napping for Too Long
Taking naps is good for you. But there’s a difference between healthy daytime sleep and counterproductive excessive sleeping.
Sleep specialists recommend setting an alarm for a nap or asking a family member, friend, or coworker to wake you up.
Individuals can try placing their phones or alarm clocks far away so they have to move to turn them off.
Individuals are recommended to stand up immediately to wake the body through movement and light exposure to avoid feeling groggy after a nap.
Engaging in physical activities before and after naps can also help promote wakefulness.
Sometimes, people feel exhausted for various reasons, such as stress and nutrition, rather than a lack of sleep. In these cases, sleeping more than the body needs will only worsen sleep quality at night. When individuals are experiencing daytime fatigue, rather than lying back down or sitting in bed, sleep specialists suggest walking around. This allows the fatigue to pass, and the patient can sleep better at night.
Injury Medical Chiropractic and Functional Medicine Clinic
Chiropractic’s goals are to help individuals enhance movement with less pain due to a condition after injury or surgery. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body heal itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Secrets of Optimal Wellness
References
Paz, V., Dashti, H. S., & Garfield, V. (2023). Is there an association between daytime napping, cognitive function, and brain volume? A Mendelian randomization study in the UK Biobank. Sleep health, 9(5), 786–793. doi.org/10.1016/j.sleh.2023.05.002
Dutheil, F., Danini, B., Bagheri, R., Fantini, M. L., Pereira, B., Moustafa, F., Trousselard, M., & Navel, V. (2021). Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis. International journal of environmental research and public health, 18(19), 10212. doi.org/10.3390/ijerph181910212
Yamada T, N. S., Takashi K. (2016). Daytime napping, daytime sleepiness and the risk of metabolic diseases: dose-response meta-analysis using restricted cubic spline model. J Am Coll Cardiol., 67(13), 1951. doi.org/https://doi.org/10.1016/S0735-1097(16)31952-0
Hilditch, C. J., Dorrian, J., & Banks, S. (2016). Time to wake up: reactive countermeasures to sleep inertia. Industrial health, 54(6), 528–541. doi.org/10.2486/indhealth.2015-0236
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