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Heart Health

Heart Health. The heart beats about 2.5 billion times over an individual’s lifetime, pushing millions of gallons of blood to every part of the body. This steady flow carries oxygen, fuel, hormones, other compounds, and essential cells. It also takes away the waste products of metabolism. However, when the heart stops, the essential functions fail.

Given the heart’s never-ending workload, it can also fail. It can be brought down by a poor diet, lack of exercise, smoking, infection, unfortunate genes, and more. One of the key problems is atherosclerosis. This is the accumulation of cholesterol-rich plaque inside the arteries. This plaque can limit blood flow through the arteries, coronary arteries, and other arteries throughout the body. When a plaque breaks apart, it can cause a heart attack or stroke.

Although many develop some form of cardiovascular disease (diseases affecting the heart and blood vessels) as they get older, a healthy lifestyle, especially when starting early, goes a long way to prevent cardiovascular disease. In addition, lifestyle changes and medications can help heart-harming illnesses, like high blood pressure or high cholesterol, before they cause damage. And there are medications, operations, and devices that can help support heart health if damage occurs.


The Benefits of Moderate Exercise for Body and Mind

The Benefits of Moderate Exercise for Body and Mind

“Can understanding moderate exercise and how to measure the amount of exercise help expedite individuals’ health goals and well-being?”

The Benefits of Moderate Exercise for Body and Mind

Moderate Exercise

Various physical activity guidelines recommend regular, moderate exercise for achieving and maintaining health and wellness. Getting the minimum, moderate weekly physical activity can help prevent disease, increase mental well-being, support weight loss and maintenance, and improve quality of life.

What Is It?

  • Anything that gets the heart pumping and beating faster is considered moderate exercise. (U.S. Department of Health and Human Services, 2018)
  • Moderate-intensity cardiovascular exercise includes – brisk walking, yard work, mopping, vacuuming, and playing various sports that require consistent movement.
  • When engaged in moderate exercise, individuals should breathe harder but still be able to carry a conversation. (American Heart Association, 2024)
  • The talk test is a way to monitor whether the exercise is at moderate intensity.

Benefits

Regular moderate exercise can help (American Heart Association, 2024)

  • Decrease the risk of developing conditions like heart disease, type 2 diabetes, and dementia.
  • Improve sleep and help with sleep disorders.
  • Improve brain functions like memory, focus, and processing.
  • With weight loss and/or maintenance.
  • Improve bone health.
  • Reduce depression, anxiety, and other mental health symptoms.

How Much Exercise?

The prescription for moderate exercise includes:

  • 30 minutes a day for five days a week, or two hours and 30 minutes per week. (U.S. Department of Health and Human Services, 2018)
  • Physical activity needs to continue for at least 10 minutes to be considered an exercise session.
  • Individuals can break up their 30 daily minutes into two to three shorter sessions, each 10 minutes long.
  • As the ability to exercise increases, aim to increase moderate activities.
  • Individuals will reap even more health benefits if they increase moderate aerobic exercise time to 300 minutes or five hours weekly. (U.S. Department of Health and Human Services, 2018)

Measuring Exercise

  • A moderate level of activity noticeably increases heart and breathing rate.
  • Individuals sweat but can still carry on a conversation.
  • Individuals can talk but can’t sing.
  • Individuals will feel the exercise but are not huffing and puffing.
  • Individuals can use different scales to measure exercise intensity.

Heart Rate

  • A moderate-intensity heart rate is 50% to 70% of an individual’s maximum heart rate. (Centers for Disease Control and Prevention, 2022)
  • An individual’s maximum heart rate varies by age.
  • A heart rate chart or calculator can determine an individual’s maximum heart rate.
  • To measure heart rate mid-exercise, individuals can take their pulse or use a heart rate monitor, app, fitness tracker, or smartwatch to ensure they stay at a moderate intensity.

MET

  • M.E.T. stands for Metabolic Equivalent for Task and refers to the amount of oxygen the body uses during physical activity.
  • Assigning METs to an activity allows individuals to compare the amount of exertion an activity takes.
  • This works for individuals with different weights.
  • During moderate physical activity, breathing and heart rate increase, and the body burns around 3.5 to 7 calories a minute.
  • The actual number burned depends on your weight and fitness level.
  • The body uses 1 MET for basic functions like breathing.
  • Grades of activity:
  • 1 MET – Body at rest
  • 2 METs – Light activity
  • 3-6 METs – Moderate activity
  • 7 or more METs – Vigorous activity

Perceived Exertion Scale

Individuals can also check their activity level using the Borg Rating of Perceived Exertion scale/RPE. (Centers for Disease Control and Prevention, 2022) Using this scale involves monitoring how an individual feels about how hard their body is working during physical activity. The scale starts at 6 and ends at 20. A perceived exertion between 11 and 14 is considered moderate physical activity.

  • 6 – No exertion – sitting still or sleeping
  • 7-8 – Extremely light exertion
  • 9-10 – Very light exertion
  • 11-12 – Light exertion
  • 13-14 – Somewhat hard exertion
  • 15-16 – Heavy exertion
  • 17-18 – Very heavy exertion
  • 20 – Maximum exertion

Examples

Many activities are counted as moderate-intensity exercise. Choose some appealing and learn to add them to a weekly routine.

  • Ballroom dancing
  • Line dancing
  • Gardening
  • House chores that get the heart pumping.
  • Softball
  • Baseball
  • Volleyball
  • Doubles tennis
  • Brisk walking
  • Light jogging
  • Walking or jogging on a treadmill
  • Using an elliptical trainer
  • Bicycling under 10 miles an hour on ground level
  • Leisurely swim
  • Water aerobics

Mobility Challenges

  • Individuals with mobility issues can achieve moderate intensity using a manual wheelchair or a handcycle and swimming or water aerobics.
  • Individuals who can use their legs but can’t tolerate walking or jogging can try bicycling or swimming.

Getting More Exercise

There are different ways to incorporate and increase moderate physical activities. These include:

10-minute Activity Bursts

  • Walk briskly for at least 10 minutes at a time.
  • Walk at an easy pace for a couple of minutes.
  • Pick up the pace for 10 minutes.
  • Try to walk during work breaks or lunch and/or before or after work.

Walking Workouts

  • Individuals can walk indoors, outdoors, or on a treadmill.
  • Proper posture and walking techniques make it easier to achieve a brisk pace.
  • Once comfortable walking briskly for 10 minutes, begin to extend walking time.
  • Try different walking workouts that offer fast walks, jogging intervals, and/or adding hills or treadmill inclines.

New Activities

  • Individuals are recommended to experiment with various exercises to find what works for them.
  • Consider roller skating, blading, or skateboarding to increase heart rate.

Moderate physical activity will get and keep the body in shape. Individuals should not become distressed if they can only do a little at first. Allow time to build endurance and gradually make time each day for enjoyable physical activities.


Transform Your Body


References

U.S. Department of Health & Human Services. (2018). Physical Activity Guidelines for Americans, 2nd edition. Retrieved from health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

American Heart Association. (2024). American Heart Association recommendations for physical activity in adults and kids. (Healthy Living, Issue. www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Centers for Disease Control and Prevention. (2022). Target heart rate and estimated maximum heart rate. Retrieved from www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

Centers for Disease Control and Prevention. (2022). Perceived exertion (Borg Rating of Perceived Exertion Scale). Retrieved from www.cdc.gov/physicalactivity/basics/measuring/exertion.htm

What the Research Says About Eating Prunes for Heart Health

What the Research Says About Eating Prunes for Heart Health

For individuals looking to improve heart health, can consuming prunes help support cardiovascular health?

What the Research Says About Eating Prunes for Heart Health

Prunes and Heart Health

Prunes, or dried plums, are fiber-rich fruits that are more nutrient-dense than fresh plums and help digestion and bowel movement. (Ellen Lever et al., 2019) New research suggests they could offer more than digestion and constipation relief, according to new studies presented at the American Society for Nutrition. Eating prunes daily can improve cholesterol levels and reduce oxidative stress and inflammation.

  • Eating five to 10 prunes a day may support heart health.
  • Heart health benefits of regular consumption were seen in men.
  • In older women, regularly eating prunes had no negative effect on total cholesterol, blood sugar, and insulin levels.
  • Another study found that eating 50–100 grams or five to ten prunes daily was associated with reduced heart disease risks. (Mee Young Hong et al., 2021)
  • The reductions in cholesterol and inflammation markers were because of improvements in antioxidant levels.
  • The conclusion was that prunes can support cardiovascular health.

Prunes and Fresh Plums

Although studies have suggested that prunes can support heart health, that doesn’t mean fresh plums or prune juice can offer the same benefits. However, there are not many studies on the benefits of fresh plums or prune juice, but it is possible that they would. However, further research is needed. Fresh plums that have been dried in hot air improve the nutritional value and shelf life of the fruit, which could be the reason the dried version retains more nutrients. (Harjeet Singh Brar et al., 2020)

  • Individuals may have to eat more plums to acquire the same benefits.
  • Eating 5–10 prunes seems to be easier than trying to equal the same amount, or more, of fresh plums.
  • But either option is recommended instead of prune juice as whole fruits have more fiber, make the body feel fuller, and are lower in calories.

Benefits For Young Individuals

Most of the research has been conducted on postmenopausal women and men over 55, but younger individuals can also benefit from eating prunes. A diet that is rich in fruits and vegetables is considered healthy, so adding prunes to one’s diet will add to health benefits. For individuals who don’t like prunes, fruits like apples and berries are also recommended for heart health. However, fruits only make up one part of the diet, and it is important to focus on a balanced diet with vegetables, legumes, and heart-healthy oils. Prunes contain a lot of fiber, so individuals are recommended to add them slowly into their daily routine, as adding too much at once can lead to cramping, bloating, and/or constipation.


Conquering Congestive Heart Failure


References

Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial. Clinical nutrition (Edinburgh, Scotland), 38(1), 165–173. doi.org/10.1016/j.clnu.2018.01.003

Hong, M. Y., Kern, M., Nakamichi-Lee, M., Abbaspour, N., Ahouraei Far, A., & Hooshmand, S. (2021). Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. Journal of medicinal food, 24(11), 1161–1168. doi.org/10.1089/jmf.2020.0142

Harjeet Singh Brar, Prabhjot Kaur, Jayasankar Subramanian, Gopu R. Nair & Ashutosh Singh (2020) Effect of Chemical Pretreatment on Drying Kinetics and Physio-chemical Characteristics of Yellow European Plums, International Journal of Fruit Science, 20:sup2, S252-S279, DOI: 10.1080/15538362.2020.1717403

Understanding Postural Orthostatic Tachycardia Syndrome (POTS)

Understanding Postural Orthostatic Tachycardia Syndrome (POTS)

Postural orthostatic tachycardia syndrome is a medical condition that causes lightheadedness and palpitations after standing. Can lifestyle adjustments and multidisciplinary strategies help reduce and manage symptoms?

Understanding Postural Orthostatic Tachycardia Syndrome (POTS)

Postural Orthostatic Tachycardia Syndrome – POTS

Postural orthostatic tachycardia syndrome, or POTS, is a condition that varies in severity from relatively mild to incapacitating. With POTS:

  • The heart rate increases dramatically with body position.
  • This condition often affects young individuals.
  • Most individuals with postural orthostatic tachycardia syndrome are women between the ages of 13 and 50.
  • Some individuals have a family history of POTS; some individuals report POTS began after an illness or stressor, and others report it began gradually.
  • It usually resolves over time.
  • Treatment can be beneficial.
  • Diagnosis is based on assessing blood pressure and pulse/heart rate.

Symptoms

Postural orthostatic tachycardia syndrome can affect young individuals who are otherwise healthy and can begin suddenly. It usually happens between the ages of 15 and 50, and women are more likely to develop it than men. Individuals can experience various symptoms within a few minutes of standing up from a lying or seated position. The symptoms can occur regularly and daily. The most common symptoms include: (National Institutes of Health. National Center for Advancing Translational Sciences. Genetic and Rare Diseases Information Center. 2023)

  • Anxiety
  • Lightheadedness
  • A feeling like you’re about to pass out.
  • Palpitations – sensing rapid or irregular heart rate.
  • Dizziness
  • Headaches
  • Blurred vision
  • Legs turn to reddish-purple.
  • Weakness
  • Tremors
  • Fatigue
  • Sleep problems
  • Trouble concentrating/brain fog.
  • Individuals may also experience recurrent episodes of fainting, usually without any trigger/s other than standing up.
  • Individuals can experience any combination of these symptoms.
  • Sometimes, individuals cannot handle sports or exercise and may feel light-headed and dizzy in response to mild or moderate physical activity, which can be described as exercise intolerance.

Associated Effects

  • Postural orthostatic tachycardia syndrome can be associated with other dysautonomia or nervous system syndromes, like neurocardiogenic syncope.
  • Individuals are often co-diagnosed with other conditions like:
  • Chronic fatigue syndrome
  • Ehlers-Danlos syndrome
  • Fibromyalgia
  • Migraines
  • Other autoimmune conditions.
  • Bowel conditions.

Causes

Usually, standing up causes blood to rush from the torso to the legs. The sudden change means less blood is available for the heart to pump. To compensate, the autonomic nervous system sends signals to the blood vessels to constrict to push more blood to the heart and maintain blood pressure and a normal heart rate. Most individuals do not experience significant changes in blood pressure or pulse when standing up. Sometimes, the body is unable to perform this function correctly.

  • If blood pressure drops from standing and causes symptoms like lightheadness, it is known as orthostatic hypotension.
  • If the blood pressure remains normal, but the heart rate gets faster, it is POTS.
  • The exact factors that cause postural orthostatic tachycardia syndrome are different in individuals but are related to changes in:
  • The autonomic nervous system, adrenal hormone levels, total blood volume, and poor exercise tolerance. (Robert S. Sheldon et al., 2015)

Autonomic Nervous System

The autonomic nervous system controls blood pressure and heart rate, which are the areas of the nervous system that manage internal bodily functions like digestion, respiration, and heart rate. It is normal for blood pressure to drop slightly and the heart rate to speed up a little when standing. With POTS, these changes are more pronounced.

  • POTS is considered a type of dysautonomia, which is diminished regulation of the autonomic nervous system.
  • Several other syndromes are also thought to be related to dysautonomia, like fibromyalgia, irritable bowel syndrome, and chronic fatigue syndrome.
  • It isn’t clear why the syndrome or any of the other types of dysautonomia develop, but there seems to be a familial predisposition.

Sometimes the first episode of POTS manifests after a health event like:

  • Pregnancy
  • Acute infectious illness, for example, a severe case of influenza.
  • An episode of trauma or concussion.
  • Major surgery

Diagnosis

  • A diagnostic evaluation will include a medical history, a physical examination, and diagnostic tests.
  • The healthcare provider will take blood pressure and pulse at least twice. Once while lying down and once while standing.
  • Blood pressure measurements and pulse rate lying down, sitting, and standing are orthostatic vitals.
  • Typically, standing up increases the heart rate by 10 beats per minute or less.
  • With POTS, heart rate increases by 30 beats per minute while blood pressure remains unchanged. (Dysautonomia International. 2019)
  • The heart rate stays elevated for over a few seconds upon standing/usually 10 minutes or more.
  • Symptoms happen frequently.
  • Lasts more than a few days.

Positional pulse changes are not the only diagnostic consideration for postural orthostatic tachycardia syndrome, as individuals can experience this change with other conditions.

Tests

Differential Diagnosis

  • There are various causes of dysautonomia, syncope, and orthostatic hypotension.
  • Throughout the evaluation, the healthcare provider may look at other conditions, like dehydration, deconditioning from prolonged bed rest, and diabetic neuropathy.
  • Medications like diuretics or blood pressure medication can cause similar effects.

Treatment

Several approaches are used in managing POTS, and individuals may require a multidisciplinary approach. The healthcare provider will advise regularly checking blood pressure and pulse at home to discuss the results when going in for medical checkups.

Fluids and Diet

Exercise Therapy

  • Exercise and physical therapy can help the body learn to adjust to an upright position.
  • Because it can be challenging to exercise when dealing with POTS, a targeted exercise program under supervision may be required.
  • An exercise program may begin with swimming or using rowing machines, which do not require upright posture. (Dysautonomia International. 2019)
  • After a month or two, walking, running, or cycling may be added.
  • Studies have shown that individuals with POTS, on average, have smaller cardiac chambers than individuals who don’t have the condition.
  • Regular aerobic exercise has been shown to increase cardiac chamber size, slow heart rate, and improve symptoms. (Qi Fu, Benjamin D. Levine. 2018)
  • Individuals must continue an exercise program for the long term to keep symptoms from returning.

Medication

  • Prescription medications to manage POTS include midodrine, beta-blockers, pyridostigmine – Mestinon, and fludrocortisone. (Dysautonomia International. 2019)
  • Ivabradine, used for the heart condition of sinus tachycardia, has also been used effectively in some individuals.

Conservative Interventions

Other ways to help prevent symptoms include:

  • Sleeping in the head-up position by elevating the head of the bed off the ground 4 to 6 inches utilizing an adjustable bed, blocks of wood, or risers.
  • This increases the blood volume in circulation.
  • Performing countermeasure maneuvers like squatting, squeezing a ball, or crossing the legs. (Qi Fu, Benjamin D. Levine. 2018)
  • Wearing compression stockings to prevent too much blood from flowing into the legs when standing can help avoid orthostatic hypotension. (Dysautonomia International. 2019)

Conquering Congestive Heart Failure


References

National Institutes of Health. National Center for Advancing Translational Sciences. Genetic and Rare Diseases Information Center (GARD). (2023). Postural orthostatic tachycardia syndrome.

Sheldon, R. S., Grubb, B. P., 2nd, Olshansky, B., Shen, W. K., Calkins, H., Brignole, M., Raj, S. R., Krahn, A. D., Morillo, C. A., Stewart, J. M., Sutton, R., Sandroni, P., Friday, K. J., Hachul, D. T., Cohen, M. I., Lau, D. H., Mayuga, K. A., Moak, J. P., Sandhu, R. K., & Kanjwal, K. (2015). 2015 heart rhythm society expert consensus statement on the diagnosis and treatment of postural tachycardia syndrome, inappropriate sinus tachycardia, and vasovagal syncope. Heart rhythm, 12(6), e41–e63. doi.org/10.1016/j.hrthm.2015.03.029

Dysautonomia International. (2019). Postural Orthostatic Tachycardia Syndrome

Fu, Q., & Levine, B. D. (2018). Exercise and non-pharmacological treatment of POTS. Autonomic neuroscience : basic & clinical, 215, 20–27. doi.org/10.1016/j.autneu.2018.07.001

What You Need To Know About Venous Insufficiency

What You Need To Know About Venous Insufficiency


Introduction

Dr. Jimenez, D.C., presents what you need to know about venous insufficiency. Many factors and lifestyle habits cause an effect on our bodies, which can lead to chronic disorders that can impact our musculoskeletal system and potentially lead to pain-like symptoms associated with chronic conditions. In this presentation, we will look at what venous insufficiency is, the symptoms, and how to prevent venous insufficiency from affecting the lower extremities. We mention our patients to certified medical providers that provide available therapy treatments for individuals suffering from chronic conditions associated with Lyme disease. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis or needs. We understand and accept that education is a marvelous way when asking our providers crucial questions at the patient’s request and acknowledgment. Dr. Alex Jimenez, D.C., uses this information as an educational service. Disclaimer

 

What Is The Venous System?

Dr. Alex Jimenez, D.C., presents: So we will go over tackling common cardiovascular problems and venous insufficiency. So let’s discuss this common complication in our practices: venous insufficiency and the functional medicine approach. So if you look at venous or blood flow, you look at the heart. The heart will pump blood to the arteries and the arterials, the arteries and arterials will pump to capillary beds, and venules will go to veins. Veins will then move the blood to the subclavian vein, and the lymph ducts will also drain in the subclavian vein.

 

The subclavian vein will then go into the heart, and in the process, it continues and circulates. The big difference between veins and arteries is that arteries have muscles within them, and the muscles will contract, regulate blood pressure, and help keep the blood flowing. But veins do not have that luxury. Veins will depend on our skeletal muscles around them; if we contract them a lot, we’re helping with circulation. So, being active, moving around, and flexing our muscles will keep the pressure in the superficial system to about 20 to 30. And then, when it starts going to the deeper system with the valves, what happens is that the valves will stop blood from flowing back. So the blood can only go in one direction.

 

 

And that is basically to have a healthy venous system. You want to be often exercising, and you want to have that higher venous pressure and flow. So what is the pathophysiology of chronic venous insufficiency? You have incompetent valves, or you can have incompetent valves, you can have thrombosis, and you can have obstruction. And that can lead to elevated venous pressure. High venous pressure can lead to vein dilation, skin changes, and ulceration, but also elevated venous pressure can worsen incompetent valves, thrombosis, and obstruction. And then you get this vicious cycle, and usually, it’s the lower extremities; they get worse and worse. So if you want to look at the contributing factors, look at the functional medicine matrix. Venous insufficiency pathogenesis hits many places on the functional medicine matrix, multiple places we can look at in the lower body extremities.

 

Venous Insufficiency & Its Signs

Dr. Alex Jimenez, D.C., presents: So what are the clinical manifestations of venous insufficiency? The symptoms are limb itching, heaviness, fatigue, particularly in the legs, pain in the legs, swelling, and tightness. The skin can get dry and become irritated. You might not be dealing with autoimmunity if you have this dry, irritated skin. You might be dealing with venous insufficiency. They can get muscle cramps. So your muscle cramps might not be a magnesium deficiency. Your muscle cramps might be venous insufficiency pain worse when standing or seated with their legs dangling. So when you’re sitting, the legs are dangling, and the pain improves when you elevate your legs and walk. And that actually can differentiate from arterial insufficiency. Remember, you get claudication in peripheral artery disease and arterial insufficiency. That’s when you walk and exert yourself. And because the blood vessels going to the muscles and the legs are tighter because of atherosclerosis, you get pain from walking.

 

 

Whereas venous insufficiency is the other side of the system, you walk and start feeling better. Why? Because those muscles are pumping the veins and moving blood through instead of the blood just being stagnant and sitting there. So edema you can get, which is swelling. Stasis dermatitis, which is dermatitis, red and swelling, and inflamed varicose veins, can be seen in this picture. Now the diagnosis is usually made by clinical signs and symptoms. So the clinical signs, what are the signs to look out for? For this part, go to your favorite search engine and look up every one of these symptoms that we mentioned so you know what it looks like. We are sure you’ve seen it before, but remind yourself what these things look like so that it can help you; it can help you when you’re diagnosing and looking at your patients.

 

Lymphodematosclerosis

Dr. Alex Jimenez, D.C., presents: Suppose a person has varicose veins. You can have lymphodematosclerosis, which is the champagne bottle sign. When you search that, look at that and see how the leg will look like an upside-down champagne bottle. Why? Because there’s a lot of fibrosis and hard tissue, and that tissue is holding that blood. You can’t get much edema, and you can’t get much swelling because it’s so tight, the blood can’t move in there. So look up the champagne bottle, not just the regular one, but look up a champagne bottle or lymphodematosclerosis, and you will remember that image when you see it. Then you will remember that image. You can get ulcerations because there’s decreased blood movement. So you get ulcers, and you can get hyperpigmentation. We see this often when you have a darkened skin color in the lower extremities from the constant fluid or blood leaking.

 

 

That’s hemosiderin deposits or iron deposits from popping blood cells. And you can get skin atrophy. So by typing these clinical signs on the internet that correlate with venous insufficiency, you have a good visual of what these things look like. So what is the functional medicine treatment plan? We’re going to look at the risk factors of chronic venous insufficiency, and we’re going to look at the adaptable ones, and based on that, we can give patients recommendations and plans. So obesity works on decreasing fat, sedentary life, being active, checking estrogen and hormone levels, and reducing estrogen and increasing progesterone. If you have to get out of that estrogen dominance, we want to look at those risk factors, see which ones are adjustable, and start working with them.

 

Ways To Reduce Venous Insufficiency

Dr. Alex Jimenez, D.C., presents: So you have this person with venous insufficiency. Check on their obesity levels, so you work on lowering their body fat and see if they have a sedentary lifestyle and getting them moving high. Check their hormone levels and see where their estrogen levels are regulated. If you check the IFM hormone module, check it out because it has some really good information on how to balance hormones in a functional medicine way. Make sure that they’re standing for a short period. At least occasionally, have them walk around, and you can have them set a timer. So every so often, every 20, 30 minutes, they walk around to keep their legs and blood flow moving. Work on decreasing smoking. And mentioning these risk factors to the patient can make them aware that this can worsen their venous insufficiency. Other conservative therapies include leg elevation. So have them lay down by putting their legs up to allow gravity to help push the blood down. Compression therapy. So have them wear compression stockings and stasis dermatitis; sometimes, you must use topical dermatologic steroids and some of those agents, which can be helpful there.

 

You may consider earthing. There was a research study that showed that if you put your feet on the ground outside barefoot, not in the insulated houses, then what can happen is, is the viscosity of your red blood cells will decrease. So the red blood cells will clump less, and you can have better movement and circulation. Pharmacological therapies and supplementations to target venous insufficiency. So what can we do while we’re looking at doing two things? We want the venous tone to be improved. So you want to tighten those veins up. On the arteries, you want to loosen them up. Usually, when an individual has hypertension, we want the veins to tighten those bad boys up so that circulation can happen. And then you want to improve the flow. You want the blood to be able to flow through the veins better.

 

Supplements For Venous Tone

Dr. Alex Jimenez, D.C., presents: So let’s take a look at the venous tone. This is one of the places where we’re ahead of the game in functional and integrative medicine because if you look at the conventional literature, even up-to-date research, many people are using up-to-date now to see how often they diagnose weak venous tone. So we can take a look at that. But if you look at what you can do for venous tone? It has two supplements. Regarding venous tone and increasing venous tone, two supplements can support the venous system: horse-chestnut seed extract (Escin) and diosmin.

 

So those are the two things that are mentioned. And we, in functional and integrative medicine, are more prepared to deal with this because we know about pharmacy grade; we learn about giving them a good product that is third-party tested and doesn’t have those toxic fillers and whatnot. The second way of treating venous insufficiency from a medical point of view is by improving venous flow. You want blood viscosity to be thinner. You don’t want the blood not to be as prone to clotting so the blood can flow easier. So here are some agents you can use. You can use aspirin; you can use pentoxifying; you can use nattokinase, which can help lower fibrinogen. Regarding venous insufficiency, it can cause the body to have high fibrinogen. So nattokinase can help lower elevated fibrinogen.

 

Conclusion

Dr. Alex Jimenez, D.C., presents: If they’re not on aspirin or any blood thinners and have high fibrinogen and venous insufficiency, it might also be a good one to put somebody on omega-3s. We are trying to get their omega-3 levels up, and they are useful when optimizing help with venous flow. You’re going to have people to come and see you, and you’re going to be treating them for other things. And because you’re functional medicine, you’re part of the cool club; what’s going to happen is they’re not even going to tell you about their venous insufficiency, and it’s going to get better just because of the treatments that you’re doing. And it will be epic. And if all else fails, you refer to associated medical specialists to help your patient. So, in conclusion, take care of your veins and look for the signs to prevent venous insufficiency from causing more issues in the lower extremities, and utilize vitamins and supplements to reduce the pain and inflammation in the muscles and joints.

 

Disclaimer

High Blood Pressure and Physical Activity: El Paso Back Clinic

High Blood Pressure and Physical Activity: El Paso Back Clinic

High Blood Pressure and Physical Activity: Blood pressure flows throughout the body to meet metabolic demands. During periods of physiological stress like physical activity, exercise, or feeling overwhelmed, blood pressure can increase for a short period but is not considered dangerous or unhealthy. However, when an individual’s baseline resting blood pressure readings stay high, the risk of developing serious health conditions increases. High blood pressure is reversible with lifestyle adjustments and physical activity for a more healthy and sustainable level.

High Blood Pressure and Physical Activity: EP Chiropractic

High Blood Pressure and Physical Activity

Everything individuals need to know and understand about high blood pressure includes:

  • Common causes
  • Healthy readings
  • Monitoring pressure
  • Beneficial activities to lower blood pressure and improve health.

Blood pressure measures the force exerted on the circulatory system. Blood pressure changes throughout the day, depending on the following:

  • Nutrition
  • Activity levels
  • Stress levels
  • Medical comorbidities

Unlike heart rate or temperature, blood pressure is two separate measurements. Typically seen as a fraction, for example – 120/80 mmHg, each number gives the medical provider information about the function and health of the vascular system:

Systolic

  • Written as the top number of the measurement, systolic blood pressure refers to the force exerted against the blood vessels during a heartbeat.
  • This value represents the highest pressure on the arteries, veins, and capillaries.

Diastolic

  • The bottom number/measurement, the diastolic reading, represents the pressure the vascular system is subjected to between heartbeats.
  • In most cases, elevated diastolic blood pressure values are seen in individuals with high systolic blood pressure.

Readings

According to the CDC, a healthy blood pressure reading is 120/80 mmHg. As blood pressure changes throughout the day, it is recommended to have a baseline level/when at rest to remain as close as possible to these values. When baseline levels remain high, the risk of developing serious medical complications increases. Criteria for different stages of diagnosis include:

  • Elevated blood pressure – 120-129 mmHg / 80 or less mmHg.
  • Stage 1 hypertension – 130-139 mmHg / 80-89 mmHg.
  • Stage 2 hypertension – 140 or higher mmHg / 90 or higher mmHg.

Prolonged exposure to high pressure damages the vessels and heart.

Measurements

The first step to assessing baseline blood pressure is taking regular and accurate readings. An automatic blood pressure cuff and monitor at home can record readings to determine baseline values. Various factors can contribute to inaccurate readings. Here are a few tips for avoiding inaccuracy:

  • Ensure the correct arm cuff size.
  • Maintain proper posture throughout the test.
  • Keep the arm being measured at the height of the heart.
  • Avoid taking blood pressure after exercise or stress.
  • Double-check readings on the opposite arm when possible.
  • Try to take readings at a similar time during a rest period.
  • After each reading, record values in a journal for the primary care provider.
  • Performing daily blood pressure readings for a few weeks can be beneficial to determine baseline levels.

Physical Activity

Aerobic activities increase the body’s need for oxygen. Getting the muscles active and moving during physical activity increases the demand for oxygen, which is why breathing and heart rate increase. The cardiovascular system includes the heart, arteries, and veins. Additional stress is added when the system goes through aerobic activity to maintain metabolic levels, improving strength and endurance. Regular aerobic exercise can decrease high baseline pressure because a stronger heart and vascular system do not need to exert as much energy to maintain cell function. Aerobic activities include:

Brisk Walking

  • A low-impact aerobic exercise, brisk walking, has been shown to reduce baseline systolic blood pressure in individuals who participated in supervised walking sessions over six months.

Gardening

  • Gardening activities like digging and lifting are considered moderate-intensity exercises. It is a recommended low-impact option for individuals of all ages.

Bicycle Riding

  • Cycling has been shown to offer short and long-term benefits for managing blood pressure.
  • It is common for pressure to increase while biking; studies have shown that regular cycling can reduce baseline systolic and diastolic blood pressure over six months.
  • It is recommended to start slow. As confidence builds and cardiovascular endurance increases, longer and more regular bike rides become easier to integrate into a routine.

Dancing

  • All forms of dancing can help to improve cardio endurance and strength, which has been shown to reduce systolic and diastolic blood pressure readings.
  • Whether line dancing, partner dancing, or dancing alone, dancing regularly can help reduce stress and blood pressure levels.

Hypertension Nutrition


References

Cardoso, Crivaldo Gomes Jr, et al. “Acute and chronic effects of aerobic and resistance exercise on ambulatory blood pressure.” Clinics (Sao Paulo, Brazil) vol. 65,3 (2010): 317-25. doi:10.1590/S1807-59322010000300013

Conceição, Lino Sergio Rocha, et al. “Effect of dance therapy on blood pressure and exercise capacity of individuals with hypertension: A systematic review and meta-analysis.” International journal of cardiology vol. 220 (2016): 553-7. doi:10.1016/j.ijcard.2016.06.182

Desai, Angel N. “High Blood Pressure.” JAMA vol. 324,12 (2020): 1254-1255. doi:10.1001/jama.2020.11289

Hollingworth, M et al. “Dose-response associations between cycling activity and risk of hypertension in regular cyclists: The UK Cycling for Health Study.” Journal of human hypertension vol. 29,4 (2015): 219-23. doi:10.1038/jhh.2014.89

Mandini, Simona, et al. “Walking and hypertension: greater reductions in subjects with higher baseline systolic blood pressure following six months of guided walking.” PeerJ vol. 6 e5471. 30 Aug. 2018, doi:10.7717/peerj.5471

Sapra A, Malik A, Bhandari P. Vital Sign Assessment. [Updated 2022 May 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK553213/

Why Magnesium Is Important For Your Health? (Part 3)

Why Magnesium Is Important For Your Health? (Part 3)


Introduction

Nowadays, many individuals are incorporating various fruits, vegetables, lean portions of meat, and healthy fats and oils into their diet to get all the vitamins and minerals that their bodies need. The body needs these nutrients biotransformed into energy for the muscles, joints, and vital organs. When normal factors like eating unhealthy foods, not getting enough exercise, and underlying conditions affect the body, it can cause somato-visceral issues that correlate with disorders that push many individuals to feel unwell and miserable. Luckily, some supplements and vitamins like magnesium help with overall health and can reduce the effects of these environmental factors that are causing pain-like symptoms in the body. In this 3-part series, we will look at the impact of magnesium helping the body and what foods contain magnesium. Part 1 looks at how magnesium correlates with heart health. Part 2 looks at how magnesium helps with blood pressure. We refer our patients to certified medical providers that provide many available therapy treatments for individuals suffering from underlying conditions associated with low magnesium levels affecting the body and correlated to many underlying conditions affecting a person’s health and wellness. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis. We accept that education is a marvelous way when asking our providers’ hard-hitting questions at the patient’s request and acknowledgment. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

 

An Overview Of Magnesium

 

Have you been experiencing muscle numbness in different locations in your body? What about muscle cramps or fatigue? Or have you been experiencing issues with your heart? Suppose you have been dealing with these overlapping issues that are affecting not only your body but your overall health. In that case, it could correlate with your body’s low magnesium levels. Studies reveal that this essential supplement is the body’s fourth most abundant cation when it comes to magnesium since it is a co-factor for multiple enzymic reactions. Magnesium helps with cellular energy metabolism, so the muscles and vital organs can function properly and helps replenish intracellular and extracellular water intake. Magnesium helps with the body’s metabolism, but it can also help reduce the effects of chronic conditions affecting the body. 

 

How Magnesium Helps The Body

 

Additional studies reveal that magnesium is important in lowering chronic conditions’ effects on the body. Magnesium could help many individuals dealing with cardiovascular issues or chronic diseases associated with the heart or the muscles surrounding the upper and lower extremities of the body. How can magnesium help with overlapping health disorders that can affect the body? Studies show that taking magnesium can help prevent and treat many common health conditions:

  • Metabolic syndrome
  • Diabetes
  • Headaches
  • Cardiac arrhythmias

Many of these conditions are associated with everyday factors that can affect the body and lead to chronic disorders that can cause pain to the muscles, joints, and vital organs. So, taking magnesium can reduce pre-existing conditions from elevating the body and causing more harm.

 


Magnesium In Food

Biomedical physiologist Alex Jimenez mentions that magnesium supplementation usually causes diarrhea and explains what foods are high in magnesium. Surprisingly, avocados and nuts have a chaulk full of magnesium. One medium avocado has about 60 milligrams of magnesium, while nuts, especially cashews, have approximately 83 milligrams of magnesium. One cup of almonds has about 383 milligrams of magnesium. It also has 1000 milligrams of potassium, which we covered in an earlier video, and around 30 grams of protein. So this is a good snack to break up the cup into about half-cup serving throughout the day and snack on as you’re going. The second one is beans or legumes; for example, one cup of black beans cooked has around 120 milligrams of magnesium. And then wild rice is also a good source of magnesium. So what are the signs of low magnesium? The symptoms of low magnesium are muscle spasms, lethargy, irregular heartbeat, pins and needles in the hands or legs, high blood pressure, and depression. This video was informative for you regarding magnesium, where to find it, and the best supplemental forms to take it in. Thank you again, and tune in next time.


Foods Containing Magnesium

When it comes to taking magnesium, there are many ways to incorporate magnesium into the body’s system. Some people take it in supplemental form, while others eat healthy, nutritious foods with a chaulk full of magnesium to get the recommended amount. Some of the foods that are riched in magnesium include:

  • Dark Chocolate=65 mg of magnesium
  • Avocados=58 mg of magnesium
  • Legumes=120 mg of magnesium
  • Tofu= 35 mg of magnesium

What is great about getting these magnesium riched foods is that they can be in any dishes we consume for breakfast, lunch, and dinner. Incorporating magnesium in a healthy diet can help boost the body’s energy levels and help support the major organs, joints, and muscles from various disorders.

 

Conclusion

Magnesium is an essential supplement that the body needs to boost energy levels and help reduce the effects of pain-like symptoms that can cause dysfunction in the body. Whether it is in supplemental form or eating it in healthy dishes, magnesium is an important supplement that the body needs to function properly.

 

References

Fiorentini, Diana, et al. “Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency.” Nutrients, U.S. National Library of Medicine, 30 Mar. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/.

Schwalfenberg, Gerry K, and Stephen J Genuis. “The Importance of Magnesium in Clinical Healthcare.” Scientifica, U.S. National Library of Medicine, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.

Vormann, Jürgen. “Magnesium: Nutrition and Homoeostasis.” AIMS Public Health, U.S. National Library of Medicine, 23 May 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5690358/.

Disclaimer

Why Is Magnesium Important? (Part 1)

Why Is Magnesium Important? (Part 1)


Introduction

The cardiovascular system allows oxygen-rich blood and other enzymes to travel throughout the body and allow the various muscle groups and vital organs to function and do their jobs. When multiple factors like chronic stress or disorders begin to affect the heart, it can lead to cardiovascular issues that mimic chest pains or heart disorders that can affect a person’s daily lifestyle. Fortunately, there are many ways to ensure the heart stays healthy and prevent other chronic issues that can disrupt the body’s function. Today’s article looks at one of the essential supplements known as magnesium, its benefits, and how it corresponds with heart health in this 3-part series. Part 2 looks at how magnesium lowers blood pressure. Part 3 looks at the different foods containing magnesium and improves health. We refer our patients to certified providers that consolidate many available treatments for many individuals suffering from low magnesium levels affecting the cardiovascular system and correlating to chronic conditions that can cause overlapping risk profiles in the body. We encourage each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a fantastic way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer

 

What Is Magnesium?

 

Have you noticed that your blood glucose levels are elevated? What about feeling low on energy? Or have you been dealing with constant headaches? When many individuals are dealing with these issues that affect their health, it could be due to low magnesium levels affecting their bodies. Studies reveal that magnesium is the fourth most abundant cation that is a cofactor for 300+ enzymes in the body. Magnesium is an essential supplement that is an important electrolyte that hydrates the intracellular water intake in the body. Additional studies have revealed that magnesium plays a huge role in the body’s metabolism and involves hormone receptor bindings to allow muscle contraction, cardiac excitability, neurotransmitter release, and vasomotor tone. Magnesium is also necessary for the body as it is an active transport for potassium and calcium to go across the cellular membrane for proper functioning. 

 

The Benefits Of Magnesium

 

When it comes to magnesium, there are many beneficial properties that it can provide to the body. Some of the benefits of taking magnesium include:

  • Boost exercise performance
  • Regulating neurotransmitters
  • Reduce depression and anxiety
  • Regulate blood glucose levels
  • Prevent migraines

When many individuals have low magnesium levels, studies reveal that common health conditions like migraines, metabolic syndrome, diabetes, and cardiac arrhythmias. These various health conditions can affect not only the vital organs in the body, but when a person has low magnesium levels, their energy levels are low, and they begin to feel sluggish. Additionally, a person with low energy levels from magnesium deficiency can affect their health and wellness. Studies reveal that magnesium deficiencies could cause overlapping risk profiles in the body, which can develop into chronic disorders like cardiovascular issues, hypotension, and osteoporosis.


An Overview Of Magnesium

Biomedical physiologist Alex Jimenez will be going over magnesium with you. But before we get started, it’s important to define some things. The first one is glycolysis. So if we break that down, glyco means carbohydrates or sugar. Lysis implies the breakdown of such glycolysis, the breakdown of carbohydrates. The next one is the co-factor. A co-factor is defined as a non-protein chemical compound that is required for enzymatic activity. You can think of this as the enzyme being the car, and the co-factor is the key. With the key, the vehicle can get started. So what is magnesium? Magnesium is a positively charged cat ion and an electrolyte we need for our bodies. So why is magnesium important? Because it supports proper muscle and nerve function? It regulates glucose metabolism or the breakdown of carbs in glycolysis. And five out of the ten steps in glycolysis require magnesium as a co-factor. So that is over 50% of the breakdown of carbs requires magnesium as a co-factor. It helps regulate our bone density.


Magnesium & Heart Health

As stated earlier, magnesium is an essential supplement that helps with intracellular water intake and helps with the body’s energy levels. So how does magnesium help the heart? Studies reveal that the many diverse roles that magnesium offers to the body allow it to regulate blood pressure and glycaemic control associated with the heart. Many cardiac patients take magnesium to ensure the intracellular membranes travel through the heart. Additionally, additional studies reveal that foods rich in magnesium can help lower the risk of major cardiovascular risks like ischemic heart disease and coronary heart disease. Magnesium also helps reduce pain-like symptoms associated with metabolic syndrome and hypertension that can affect the various muscle groups and joints. When the intracellular membrane is supported by magnesium and travels from the heart to the rest of the entire body, fewer pain-like symptoms can affect joints, muscles, and vital organs. 

 

Conclusion

Magnesium is the fourth most abundant essential supplement that provides intracellular water intake in the body and can provide support to the cardiovascular system. This supplement plays a huge role in the body as it supports its metabolism and makes sure that it reduces cardiovascular issues. When many individuals have low magnesium levels, chronic problems like cardiovascular disorders, metabolic syndrome, and musculoskeletal disorders will develop and affect the body’s function to work properly. Incorporating magnesium-rich foods or supplements can lower the risk of these issues from progressing further and help regulate the elevated hormone levels affecting the body. Part 2 will look at how blood pressure is reduced when taking magnesium.

 

References

Al Alawi, Abdullah M, et al. “Magnesium and Human Health: Perspectives and Research Directions.” International Journal of Endocrinology, U.S. National Library of Medicine, 16 Apr. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/.

Allen, Mary J, and Sandeep Sharma. “Magnesium – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishin, 3 Mar. 2022, www.ncbi.nlm.nih.gov/books/NBK519036/.

DiNicolantonio, James J, et al. “Magnesium for the Prevention and Treatment of Cardiovascular Disease.” Open Heart, U.S. National Library of Medicine, 1 July 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6045762/.

Rosique-Esteban, Nuria, et al. “Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies.” Nutrients, U.S. National Library of Medicine, 1 Feb. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5852744/.

Schwalfenberg, Gerry K, and Stephen J Genuis. “The Importance of Magnesium in Clinical Healthcare.” Scientifica, U.S. National Library of Medicine, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.

Swaminathan, R. “Magnesium Metabolism and Its Disorders.” The Clinical Biochemist. Reviews, U.S. National Library of Medicine, May 2003, www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/.

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