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Functional Medicine

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.


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

Understanding Electroacupuncture and How It Relieves Gut Inflammation

Understanding Electroacupuncture and How It Relieves Gut Inflammation

Can individuals dealing with gut inflammation be relieved with electroacupuncture to reduce low back pain symptoms & improve gut function?

Introduction

When it comes to the body, the gut system has a very interesting relationship to the various body groups. The gut system works with the central nervous, immune, and musculoskeletal systems as it helps protect the body from harmful bacteria while regulating inflammation. However, when environmental factors start to affect the body and cause the gut system to go haywire, it can cause numerous issues of pain and discomfort to the body. One of the issues that the gut can affect is the musculoskeletal system, causing back pain issues associated with gut inflammation. However, numerous treatments can help reduce the effects of gut inflammation that is causing back pain. Today’s article looks at the gut-back pain connection, how electroacupuncture can be integrated as a treatment, and how it can reduce inflammation. We talk with certified medical providers who consolidate our patients’ information to assess how gut inflammation impacts their bodies, causing back pain. We also inform and guide patients on how electroacupuncture therapy can help reduce the inflammatory effects causing gut and back issues and restore gut function. We encourage our patients to ask their associated medical providers intricate and important questions about incorporating various non-surgical treatments to reduce gut inflammation correlated with back pain. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.

 

The Gut-Back Pain Connection

Do you feel muscle aches or pains in your gut or lower back? What about radiating heat in various areas of your body? Or have you experienced any low-energy moments throughout your day? While the gut is known as the second brain since it works with the immune system, one of its crucial roles is regulating the body’s immune system. This is because the gut microbiome houses trillions of bacteria to digest food and protect the body from bad bacteria. When environmental factors start to affect the gut’s delicate ecosystem, it can lead the immune system to be hyperactive, causing the inflammatory cytokines to mass produce, and this effect can ripple throughout the body, thus manifesting into various pain-like symptoms and conditions, including back pain. Since inflammation is the body’s defense response to injuries or infections, it removes the harmful issue in the affected area and helps heal. So when the inflammatory cytokines start to mass produce due to gut inflammation, it can compromise the gut system, allowing toxins and bacteria to enter the bloodstream and travel to different body areas, causing pain. Now, this is due to various environmental factors that lead to back pain development. When the harmful bacteria from inflammation start to cause back pain, they can attach themselves and affect the intervertebral disc homeostasis, causing the immune system to attack the intervertebral disc and cause back pain. (Yao et al., 2023) This is due to the connection of the gut and back through complex nerve pathways that send information from the gut to the back and up to the brain.

 

 

So, when inflammation starts to cause issues in the body, it can lead to musculoskeletal problems like back pain. Gut inflammation can cause an imbalance between the composition of the symbiont and pathobiont to decrease the integrity and function of the intestinal gut barriers, induce pain, and increase the inflammatory molecules. (Ratna et al., 2023) The inflammatory molecules can exacerbate pain receptors and muscle tension, leading to discomfort and pain in the lower back. Coincidentally, environmental factors like poor posture, physical inactivity, and poor dietary habits can cause the gut system to induce inflammation of the back muscles. When there is dysbiosis in the gut microbiota, the inflammatory effects can be indirectly associated with visceral pain and central nervous systemic functioning to alter the body and cause it to be in a persistent state of chronic systemic inflammation to induce back pain. (Dekker Nitert et al., 2020). However, there are numerous non-surgical treatments and holistic approaches to reduce gut inflammation and relieve back pain.

 

Integrating Electroacupuncture As Treatment

When people are experiencing back pain associated with gut inflammation, they will go to their primary healthcare doctor and explain the situation. Given the connection between gut inflammation and back pain, by addressing the environmental factors that cause these overlapping risk profiles, many doctors can work with pain specialists to reduce both gut inflammation and back pain. Pain specialists like chiropractors, acupuncturists, and massage therapists can help strengthen the affected muscles that are causing back pain and provide holistic approaches like anti-inflammatory vitamins and supplements to reduce gut inflammation. One of the oldest non-surgical treatments that can do both is electroacupuncture. Electroacupuncture combines traditional Chinese therapy and modern technology that uses electric stimulation and thin solid needles to be inserted into the body’s acupoint to obtain qi or energy. What this does is that it provides electric stimulation and anti-inflammatory effects to induce cholinergic reflexes in the gut and HPA axis. (Yang et al., 2024) Electroacupuncture can also be combined with other therapies to reduce the inflammatory effects associated with back pain.

 

How Does Electroacupuncture Reduce Gut Inflammation

Since electroacupuncture can reduce gut inflammation causing back pain, it can help regulate the intestinal flora by promoting intestinal motility and blocking the pain signals from affecting the back muscles. (An et al., 2022) This is because electroacupuncture can help relax the tense muscles causing back pain. Additionally, when people approach this treatment, it is under the guidance of highly trained acupuncturists who can insert the needles correctly while tailoring electroacupuncture therapy to the person’s specific needs and pain. Since electroacupuncture can be combined with other therapies, it can effectively reduce body weight and restore digestion and absorption to shape the gut microbiota. (Xia et al., 2022) This allows individuals to make small changes to their routine and prevent gut inflammation from affecting the body and causing back pain. They can improve their quality of life by incorporating electroacupuncture as part of their health and wellness treatment. 

 


Unlocking The Secrets Of Inflammation-Video


References

An, J., Wang, L., Song, S., Tian, L., Liu, Q., Mei, M., Li, W., & Liu, S. (2022). Electroacupuncture reduces blood glucose by regulating intestinal flora in type 2 diabetic mice. J Diabetes, 14(10), 695-710. doi.org/10.1111/1753-0407.13323

Dekker Nitert, M., Mousa, A., Barrett, H. L., Naderpoor, N., & de Courten, B. (2020). Altered Gut Microbiota Composition Is Associated With Back Pain in Overweight and Obese Individuals. Front Endocrinol (Lausanne), 11, 605. doi.org/10.3389/fendo.2020.00605

Ratna, H. V. K., Jeyaraman, M., Yadav, S., Jeyaraman, N., & Nallakumarasamy, A. (2023). Is Dysbiotic Gut the Cause of Low Back Pain? Cureus, 15(7), e42496. doi.org/10.7759/cureus.42496

Xia, X., Xie, Y., Gong, Y., Zhan, M., He, Y., Liang, X., Jin, Y., Yang, Y., & Ding, W. (2022). Electroacupuncture promoted intestinal defensins and rescued the dysbiotic cecal microbiota of high-fat diet-induced obese mice. Life Sci, 309, 120961. doi.org/10.1016/j.lfs.2022.120961

Yang, Y., Pang, F., Zhou, M., Guo, X., Yang, Y., Qiu, W., Liao, C., Chen, Y., & Tang, C. (2024). Electroacupuncture Reduces Inflammatory Bowel Disease in Obese Mice by Activating the Nrf2/HO-1 Signaling Pathways and Repairing the Intestinal Barrier. Diabetes Metab Syndr Obes, 17, 435-452. doi.org/10.2147/DMSO.S449112

Yao, B., Cai, Y., Wang, W., Deng, J., Zhao, L., Han, Z., & Wan, L. (2023). The Effect of Gut Microbiota on the Progression of Intervertebral Disc Degeneration. Orthopaedic Surgery, 15(3), 858-867. doi.org/10.1111/os.13626

Disclaimer

Acupuncture May Help Lower Gut Inflammation Pain

Acupuncture May Help Lower Gut Inflammation Pain

Can individuals dealing with gut inflammation find relief from acupuncture therapy to reduce associated pain symptoms like back pain?

Introduction

When many start thinking about their health and well-being, they will notice the various factors negatively affecting their daily routine. Environmental factors or traumatic injuries can cause an impact on the person’s body, which then causes musculoskeletal issues as well as organ issues. One of the pain-like issues that many people seem to deal with is gut inflammation, and it can cause a cascading effect on the body and lead to referred pain in the upper and lower body portions. This can affect a person’s daily routine and cause overlapping risk profiles, leading to musculoskeletal conditions like back pain. At the same time, gut inflammation can be in acute or chronic stages and become an issue for people with pre-existing conditions. Luckily, numerous treatments reduce gut inflammation associated with back pain and provide a positive impact on individuals. Today’s article looks at the effect of gut inflammation on the body, how gut inflammation correlates with back pain, and how acupuncture therapy can help reduce gut inflammation. We talk with certified medical providers who consolidate our patients’ information to assess how gut inflammation is impacting their bodies and how it correlates with back pain. We also inform and guide patients on how acupuncture therapy can help reduce the inflammatory effects that are causing gut and back issues. We encourage our patients to ask their associated medical providers intricate and important questions about how their pain is causing issues to their bodies. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.

 

The Effects Of Gut Inflammation On The Body

Do you feel extremely tired in the morning, even after a full night? Have you experienced any soreness or tenderness in your gut or different back portions? Or do you experience any muscle aches or joint stiffness throughout your lower back? When people are experiencing these inflammatory issues, it could be due to their gut system feeling these pain-like issues. The gut system is in a relationship with the central nervous system as it is part of the gut-brain axis and helps the autonomic system actively influence the immune system. This allows the musculoskeletal system to promote normal body function. When environmental factors or traumatic injuries start to negatively affect the gut-brain axis and cause the immune system to mass produce inflammatory cytokines and cortisol to cause musculoskeletal and gut issues. The inflammatory effects of the gut system cause impairments within the intestinal barrier function and the translocation of the gut microbes and even promote the hyper-activation of the mucosal immune system to produce pro-inflammatory cytokines that fuel gut inflammation. (Amoroso et al., 2020) When that happens, it can have a major impact on the immune system, and where the gut microbiota can be triggered by environmental factors like metabolic syndrome, obesity, and type-2 diabetes, which has detrimental consequences for the human body. (Scheithauer et al., 2020) What this does to the body is that gut inflammation can affect the immune system, vital organs, and the musculoskeletal system. 

 

Gut Inflammation Correlates With Back Pain

 

So, back pain usually follows when many individuals have gut issues associated with environmental factors. When the intestinal permeability in the gut starts to deal with inflammation, all the bacteria and the cytokines from the immune system will rapidly produce and travel their way to the various muscles, tissues, and ligaments that start to be affected. Since back pain is a common musculoskeletal condition many people endure, gut inflammation can also be present. Since the bacterial microbes and inflammatory cytokines are reaching the spine’s back muscles and skeletal structures, they can start causing degenerative issues, leading to back pain. The skeletal structure of the spine has facet joints, spinal discs, and bones that protect the spinal cord and can also be affected by gut inflammation. The blood-disc barrier within the spine protects the spinal disc from inflammatory effects that may invoke musculoskeletal issues. However, when the bacterial microbes from the gut start to attach and break down the blood-disc barrier, they can rapidly multiply since the immune system surveillance is unavailable, causing low oxygen levels to degenerate the spinal discs and causing back pain issues. (Ratna et al., 2023) At the same time, environmental factors also play an issue in the development of back pain associated with gut inflammation. Luckily, numerous treatments can help not only reduce gut inflammation but also provide pain relief to back pain.


Fighting Inflammation Naturally- Video

Have you been dealing with various mood changes affecting your daily routine? Do you feel constantly sluggish or tired throughout the day? Or do you feel aches and pains in your mid-section and lower back? Many people experiencing these pain-like issues in their bodies are dealing with gut inflammation that is affecting their backs. When environmental factors start to cause an overproduction of bacterial microbes in the intestinal permeability, the inflammatory cytokines begin to induce inflammation in the musculoskeletal system. This can lead to the development of back pain and cause issues to the body when it is not treated right away. This is where various treatments help reduce the inflammatory effects of the gut system and help reduce numerous issues it has caused. Many treatments are non-surgical and customizable to individuals dealing with gut inflammation associated with back pain. The video above shows how non-surgical treatments can help reduce inflammation naturally and benefit many people dealing with gut inflammation.


Acupuncture Reducing Gut Inflammation

 

Various non-surgical treatments can range from traction therapy to chiropractic care, depending on the pain severity and environmental factors causing the issue. For gut inflammation, many individuals might try acupuncture, one of the oldest forms of non-surgical treatment that can help reduce inflammatory cytokines. Acupuncture originates from China and is used by highly trained medical professionals who use fine, solid, thin needles to be placed on various body acupoints to restore body energy. Acupuncture can also serve as a multifaceted regulatory therapy that involves multiple therapeutic mechanisms to regulate the HPA axis and reduce pro-inflammatory cytokines levels. (Landgraaf et al., 2023) At the same time, acupuncture can help recover gastrointestinal dysfunction from various gut disorders by blocking the brain’s neuron signals that are causing inflammatory responses to the gut and musculoskeletal system. (Jang et al., 2020). Acupuncture can also be combined with other non-surgical therapies to help improve body functionality, as acupuncturists find the acupoints within the body to regulate the intestinal microbiota and inflammation, thus regulating the central nervous system function to enhance a person’s quality of life. (Bao et al., 2022) By incorporating acupuncture as part of a person’s health and well-being, many people can make small changes in their daily routine to reduce gut inflammation from overproducing and prevent their associated comorbidities from returning.

 


References

Amoroso, C., Perillo, F., Strati, F., Fantini, M. C., Caprioli, F., & Facciotti, F. (2020). The Role of Gut Microbiota Biomodulators on Mucosal Immunity and Intestinal Inflammation. Cells, 9(5). doi.org/10.3390/cells9051234

Bao, C., Wu, L., Wang, D., Chen, L., Jin, X., Shi, Y., Li, G., Zhang, J., Zeng, X., Chen, J., Liu, H., & Wu, H. (2022). Acupuncture improves the symptoms, intestinal microbiota, and inflammation of patients with mild to moderate Crohn’s disease: A randomized controlled trial. EClinicalMedicine, 45, 101300. doi.org/10.1016/j.eclinm.2022.101300

Jang, J. H., Yeom, M. J., Ahn, S., Oh, J. Y., Ji, S., Kim, T. H., & Park, H. J. (2020). Acupuncture inhibits neuroinflammation and gut microbial dysbiosis in a mouse model of Parkinson’s disease. Brain Behav Immun, 89, 641-655. doi.org/10.1016/j.bbi.2020.08.015

Landgraaf, R. G., Bloem, M. N., Fumagalli, M., Benninga, M. A., de Lorijn, F., & Nieuwdorp, M. (2023). Acupuncture as multi-targeted therapy for the multifactorial disease obesity: a complex neuro-endocrine-immune interplay. Front Endocrinol (Lausanne), 14, 1236370. doi.org/10.3389/fendo.2023.1236370

Ratna, H. V. K., Jeyaraman, M., Yadav, S., Jeyaraman, N., & Nallakumarasamy, A. (2023). Is Dysbiotic Gut the Cause of Low Back Pain? Cureus, 15(7), e42496. doi.org/10.7759/cureus.42496

Scheithauer, T. P. M., Rampanelli, E., Nieuwdorp, M., Vallance, B. A., Verchere, C. B., van Raalte, D. H., & Herrema, H. (2020). Gut Microbiota as a Trigger for Metabolic Inflammation in Obesity and Type 2 Diabetes. Front Immunol, 11, 571731. doi.org/10.3389/fimmu.2020.571731

Disclaimer

An Overview of Natural Ways to Cleanse the Colon

An Overview of Natural Ways to Cleanse the Colon

For individuals experiencing frequent bloating or constipation, could performing a colon cleanse help alleviate your symptoms?

An Overview of Natural Ways to Cleanse the Colon

Colon Cleanse

Individuals can clean out their bowels, colon, or large intestine by drinking more water and adding certain foods to their diet, like whole grains, fruits, and vegetables. Some may find that the practice helps decrease bloating or other digestive issues. While a colon cleanse is safe for most, the practice can cause side effects, like nausea or dehydration.

Benefits

Natural colon cleanses can provide various benefits that include:

  • Reducing bloating.
  • Improving the immune system.
  • Removing toxins from the body.
  • Helping with weight loss.
  • Decreasing the risk of colon cancer.
  1. While individuals may feel better after a natural colon cleanse, there is currently no research to support the medical benefits. (Cedars Sinai. 2019)
  2. Another type is known as hydrotherapy of the colon or irrigation.
  3. A healthcare provider performs this type of cleansing and sends water into the colon with instrumentation.
  4. This type of cleanse is not used to prepare individuals for a colonoscopy.

Cleansing

Cleansing the body safely can be done with ingredients from the local grocery store.

Thorough Hydration

  • Water will improve body function, including digestion and elimination.
  • Use the color of urine as a guide.
  • If it’s pale yellow, the body is getting enough water.
  • If it’s darker, the body needs more.

Increasing Fiber Consumption

Fiber is a type of carbohydrate that the body cannot digest but influences:

  • The rate of digestion.
  • The absorption of nutrients.
  • Waste movement, by helping to soften the stool. (Cornell University. 2012)
  • Fiber can be found in fruits, vegetables, oats, lentils, peas, and almonds.
  • Increasing fiber intake will help regulate the bowels and maintain overall colon health. (Cornell University. 2012)

Probiotics

Probiotics are live bacteria and yeasts that have health and digestion benefits.

  • Researchers believe they help to replace healthy bacteria and balance the healthy and unhealthy bacteria in the body, which maintains smooth digestion. (Mount Sinai. 2024)
  • Fermented foods like yogurt, kimchi, sauerkraut, and pickles are healthy sources of probiotics.
  • They also come as supplements.

Apple Cider Vinegar and Honey

  • Both ingredients contain probiotics, and mixing them can help improve gut health.
  • Individuals also believe that this concoction can help remove toxins from the body, but there’s no scientific evidence to support this.
  • Individuals can try 1 tablespoon of raw honey and 2 tablespoons of apple cider vinegar in a warm glass of water.

Juice and Smoothies

  • Adding more fruits, including juice and smoothies, is a healthy way to stay hydrated.
  • It also adds fiber and other nutrients to improve gut health.
  • Bananas and apples are a healthy source of probiotics.
  • Individuals can also add yogurt to the smoothies for extra probiotics.
  • These elements can help improve the gut microbiome and regulate bowel movements.

Precautions

Doing a colon cleanse should be safe for most, as long as the individual is not fasting at the same time or performing them too frequently. However, it’s recommended to consult a healthcare provider before changing eating patterns or trying new treatments or supplements, including a colon cleanse, especially for individuals who have an underlying condition.

Side Effects

Colon cleansing can come with risks that can include: (Cedars Sinai. 2019)

  • Dehydration
  • Cramping
  • Nausea
  • Electrolyte imbalance

Doing occasional colon cleanses may not result in side effects, but the chances of side effects increase the longer or more often cleanses are performed. It’s recommended to consult a healthcare provider if experiencing any symptoms.

Improving Colon Health

The best way to improve colon health is by drinking enough water and eating foods that promote a healthy digestive system. Healthy approaches include:

  • Increasing fruit and vegetable intake.
  • Increasing whole grain intake provides fiber and more nutrients.
  • Eating ground flaxseed improves digestion and elimination.

Integrative Medicine


References

Rosenblum, C. S. K. (2019). Ask a doc: Are colon cleanses healthy? (Cedars-Sinai Blog, Issue. www.cedars-sinai.org/blog/colon-cleansing.html

University., C. (2012). Fiber, digestion, and health. (Health Services, Issue. health.cornell.edu/sites/health/files/pdf-library/fiber-digestion-health.pdf

Sinai., M. (2024). Lactobacillus acidophilus. (Health Library, Issue. www.mountsinai.org/health-library/supplement/lactobacillus-acidophilus

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

Discover the Benefits of Oat Milk: A Complete Guide

Discover the Benefits of Oat Milk: A Complete Guide

For individuals switching to non-dairy and plant-based diets, can oat milk be a beneficial substitute for non-dairy milk drinkers?

Discover the Benefits of Oat Milk: A Complete Guide

Oat Milk

Oat milk is a dairy-free, lactose-free alternative nearly free of saturated fats, has more protein than most nut-based kinds of milk, adds fiber, and offers a healthy dose of B vitamins and minerals. It contains steel-cut or whole oats soaked in water that are then blended and strained with a cheesecloth or special milk bag that is cheaper to make than almond milk and is environmentally friendly.

Nutrition

Individuals can acquire 27% of daily calcium, 50% of daily vitamin B12, and 46% of daily B2. The nutritional information is for one serving of 1 cup of oat milk. (USDA FoodData Central. 2019)

  • Calories – 120
  • Fat – 5 grams
  • Sodium – 101 milligrams
  • Carbohydrates – 16 grams
  • Fiber – 1.9 grams
  • Sugars – 7 grams
  • Protein – 3 grams
  • Calcium – 350.4 milligrams
  • Vitamin B12 – 1.2 micrograms
  • Vitamin B2 – 0.6 milligrams

Carbohydrates

  • According to the United States Department of Agriculture, the number of carbohydrates in a cup of oat milk is 16, higher than other milk products.
  • However, the carbohydrates come from fiber and not fat.
  • Because oat milk is made from steel-cut or whole oats, there is more fiber per serving than cow’s milk, which offers no fiber, and almond and soy, which only contain one gram of fiber per serving.

Fats

  • Oat milk contains no fatty acids, no total saturated fat, and no total trans fats.
  • The milk does have 5 grams of total lipid fats.

Protein

  • Compared to cow’s and soy milk, oat milk has less protein, with only 3 grams per serving.
  • But compared to other substitutes, like almond milk and rice milk, oat milk provides more protein per serving.
  • This is beneficial for individuals following a vegan or dairy-free diet.

Vitamins and Minerals

  • Oat milk contains thiamin and folate, both B vitamins necessary for energy production.
  • The milk also has minerals, including copper, zinc, manganese, magnesium, and trace amounts of vitamins and minerals such as vitamin D, A IU, riboflavin, and potassium.
  • Most commercial oat milk is fortified with vitamins A, D, B12, and B2.

Calories

  • One serving of oat milk, about 1 cup, provides approximately 120 calories.

Benefits

Dairy Milk Alternative

  • Dairy allergies are common.
  • Around 2 to 3% of children younger than three years old are allergic to milk. (American College of Allergy, Asthma & Immunology. 2019)
  • 80% outgrow the allergy, but the remaining 20% still deal with the allergy into adulthood, making dairy alternatives necessary.
  • An alternative to dairy milk for:
  • Allergies to dairy
  • Lactose intolerance
  • Following a vegan/dairy-free diet
  • Oat milk offers some of the same health benefits as cow’s milk, that include:
  • Protein to build and repair tissues.
  • Maintain hair and nail health.
  • Calcium for strong bones.
  • Macronutrients like folate help make red and white blood cells.

Lowers Cholesterol

  • A review determined that consuming oats and oat products has a profound effect in lowering total and LDL cholesterol levels. (Susan A Joyce et al., 2019)
  • The researchers found significant support between oat beta-glucans and blood cholesterol levels, showing that adding oats to one’s diet can help lower the risk of cardiovascular disease.

Cancer Fighting Properties

  • According to a review of plant-based milk alternatives, oat milk may contain anti-cancer properties and high nutritional value. (Swati Sethi et al., 2016)

Bowel Movement Regulation

  • Because a great deal of carbohydrates in oat milk come from fiber, it is also higher in fiber than regular milk.
  • Fiber can help because the nutrient absorbs water to regulate bowel movements and decrease constipation.
  • Only 5% of the population acquires daily fiber recommendations, making oat milk a healthy option. (Diane Quagliani, Patricia Felt-Gunderson. 2017)

Eco Friendly

  • Today the world is more mindful of the environmental impacts of farming. (American Society for Nutrition. 2019)
  • Spending on alternative milk has risen, and the consumption of dairy milk has dropped, not only for the benefits and taste but because of environmental concerns.
  • Dairy milk uses nine times more land to make one liter compared to rice milk, soy milk, almond milk, or oat milk.

Allergies

  • Oat milk is a beneficial alternative for individuals who are lactose intolerant or suffer from any other type of dairy allergy or those who have a nut allergy and can’t drink almond milk.
  • However, individuals should be careful of intake if they have celiac disease or any type of wheat allergy/sensitivity.
  • Individuals can still drink oat milk, but the labels need to be read to make sure the product contains gluten-free wheat.
  • Oats are gluten-free, but manufacturers often process them using the same equipment as other wheat products, which could cause a reaction.

Adverse Effects

  • Oat milk can contain acidity-regulating phosphates, which are common additives in processed foods and are linked to kidney disease.
  • Individuals will want to watch oat milk intake if they are prone to kidney stones. (Girish N. Nadkarni, Jaime Uribarri. 2014)
  • Individuals who eat a lot of processed foods might want to rotate with another non-dairy alternative milk to limit phosphate consumption.

Varieties

  • Many companies have their own oat milk, which is available at grocery and health food stores.
  • Additionally, the milk may come in multiple flavors, including vanilla and chocolate.
  • Several companies have also used their milk to create dairy-free ice creams.
  • Oat milk is available year-round.
  • Once opened, place store-bought oat milk in the refrigerator that will last 7 to 10 days.

Preparation

  • Individuals can make their own oat milk.
  • Use rolled or steel-cut oats with water, blend together, and strain.
  • Place the oats in a large bowl, cover them with water, and soak for at least four hours.
  • The next day, drain, rinse, blend in cold water, strain, and whisk.

Functional Medicine’s Influence Beyond Joints


References

USDA FoodData Central. (2019). The Original Oat-Milk.

American College of Allergy, Asthma & Immunology. (2019). Milk & Dairy.

Joyce, S. A., Kamil, A., Fleige, L., & Gahan, C. G. M. (2019). The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan: Modes of Action and Potential Role of Bile Acids and the Microbiome. Frontiers in nutrition, 6, 171. doi.org/10.3389/fnut.2019.00171

Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Plant-based milk alternatives an emerging segment of functional beverages: a review. Journal of food science and technology, 53(9), 3408–3423. doi.org/10.1007/s13197-016-2328-3

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. doi.org/10.1177/1559827615588079

American Society for Nutrition. (2019). Going nuts about milk? Here’s what you need to know about plant-based milk alternatives.

Nadkarni, G. N., & Uribarri, J. (2014). Phosphorus and the kidney: What is known and what is needed. Advances in nutrition (Bethesda, Md.), 5(1), 98–103. doi.org/10.3945/an.113.004655

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