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.
Low-back, neck, shoulder, hip, leg, and foot pain are all causes of everyday discomfort and a bad mood. Chronic pain exacerbates the discomfort and bad mood times 10. Chiropractic treatment can help realign the spine and alleviate the pain. However, to maintain pain relief, individuals need to make healthy lifestyle adjustments. One of the most important adjustments is eating habits. Those dealing with chronic pain may not realize their diet is contributing to the pain.
At Injury Medical Chiropractic and Functional Medicine Clinic, we have a combined team of chiropractors, physical therapists, a health coach, and a nutritionist to help educate, develop, and support a personalized treatment plan on spinal health, posture, physical activity/exercise, balance, and eating habits.
Salt, Sugar, and Fat Affects the Body
A sedentary lifestyle is a significant contributor to chronic pain, but unhealthy eating habits also play a role. Poor diet adds weight to the body. This stresses the body’s biomechanical structure. It also aggravates inflammation. Too much salt, sugar, and fats ingested through processed foods, fast food, and unhealthy habits affect the body’s regulating systems. They can affect everything from the nervous system, nerves, proper circulation, even the limbic system. The inflammation and stress generate and exacerbate chronic pain symptoms.
Changing unhealthy eating habits is up to the individual.
Individuals can be advised to cut back or cut out unhealthy diet choices; however, it is easier said than done. A doctor, health coach, and nutritionist have no control over what individuals do when they leave the clinic. Individuals themselves can have little control over their own eating habits. Many have an addiction to unhealthy food, which is a disease in itself. To help change poor eating habits, individuals need to be educated on how their eating habits affect the total body and mental health.
Nutrition Discussion
Chronic pain associated with inflammation linked to a poor diet is the first step in the diagnosis and developing an optimal treatment plan. It could be as simple as informing an individual that eating cheeseburgers are causing the inflammation that is hurting their back. However, there is more to it, but individuals are more inclined to avoid the foods causing the inflammation upon hearing a full explanation. Targeting specific foods is the first step in alleviating pain.
The temptation is always there, especially when stress comes into the picture. This is why it is important to have ready-to-go adjustments/alternatives that keep the individual eating healthy, despite the chaos going on around them. A treatment plan will include quick alternatives that can happen instages. An example could be:
Having one cheeseburger and not two.
Having a burger without cheese.
Eating a burger without the buns.
Switching to a plant-based burger.
There are many options to be explored to improve eating habits in small steps.
Willpower also has to be addressed in a controlled and supportive setting. This is where the whole team comes in. Many individuals’ eating habits are part of who they and adjusting them can be an uphill challenge. To educate on:
Having the family or friends eat healthy with them
These are techniques and methods to increase willpower to make healthy changes.
Body Composition
Foods Can Support Body Detoxing
The proper foods can support the body in detoxifying toxins and counter the negative effects like brain fog, neurodegenerative disorders, and chronic pain. The foods help to:
Neutralize oxidative stress
Lower inflammation
Increase immunity
Strengthen the musculoskeletal system
Foods and nutrients that detoxify can be a part of a healthy lifestyle.
References
Bjørklund, Geir et al. “Insights on Nutrients as Analgesics in Chronic Pain.” Current medicinal chemistry vol. 27,37 (2020): 6407-6423. doi:10.2174/0929867326666190712172015
Elma, Ömer et al. “Chronic Musculoskeletal Pain, and Nutrition: Where Are We and Where Are We Heading?.” PM & R: the journal of injury, function, and rehabilitation vol. 12,12 (2020): 1268-1278. doi:10.1002/pmrj.12346
Gómez-Pinilla, Fernando. “Brain foods: the effects of nutrients on brain function.” Nature reviews. Neuroscience vol. 9,7 (2008): 568-78. doi:10.1038/nrn2421
There are different possible causes of abdominal pain and digestive problems. Sometimes a bulging disc is the cause. A bulging disc that is causing abdominal pain is rare but possible. When this happens, it’s usually a herniated disc in the upper back, known as the thoracic spine. When the disc bulges to the side, it can cause abdominal pain. One study found that half of the patients presenting with herniated discs also suffered from digestive problems, including irritable bowel syndrome.
Thoracic Disc Herniation
The thoracic spine is the region between the base of the neck and the low back. This section is surrounded and stabilized by the ribcage, reducing the risk of disc herniation. Most herniated disc/s occur in the low back or the neck because those areas with a lot of movement are less stable than the thoracic spine. But they do happen and can contribute and/or cause abdominal pain. This is usually accompanied by pain in the mid-back and the chest. Because this is rare, physicians don’t immediately think that a herniation is causing abdominal pain. This can lead to unnecessary and expensive tests to find the problem.
Lateral Disc Herniation
This is not the most common type of disc herniation. The type of herniation that causes pain in the abdomen is known as lateral disc herniation. This is when the disc bulges laterally/sideways. What happens is it can compress and irritate the nerve root. This is what can cause pain in the abdomen. Types of disc herniations include:
Causes
Most thoracic herniations are caused by trauma to the upper back. This can come from a:
Fall
Auto accident
Sports injury
They can also be caused by degenerative disc disease. If this happens, the discs can become calcified, which could require surgery.
Movements like reaching up to get something or twisting motions like putting on a seatbelt can cause the pain to worsen. Most thoracic herniations happen in young individuals brought on by trauma to the area. Women tend to be affected more by thoracic disc herniation that causes abdominal pain.
Herniated Disc and Bloating
Bloating often comes with digestive problems. A herniated discs can also cause bloating along with abdominal and back pain. However, they are not always related because bloating, and other digestive issues can cause back and abdominal pain. Bloating and pain typically go away after a bowel movement. But it is important to see a medical professional if the problem lasts more than a few days.
Gas and a Herniated Disc
In certain cases, a herniated disc can cause gas. This is rare, but evidence suggests that nerve compression in the spine can affect the digestive system. If back pain, abdominal pain, and digestive issues are presenting, seeking out treatment is recommended.
Treatment
Chiropractors specialize in spinal care. The approach is to balance the entire body and heal the underlying issues. The nervous system travels through the spinal column. If injured or damaged, it can cause all kinds of issues. This includes abdominal pain and digestive problems. A chiropractor will:
Bring pain relief
Realign the spine
Balance the body
Recommend exercises and stretches
Offer nutritional recommendations
Recommend sleeping positions to prevent pain at night
They are different techniques to treat disc herniations. These include:
Full-body diagnosis
Detailed medical history
MRI, CT, or X-Rays
Laser therapy
Ultrasound
Ice and heat
Electrical stimulation
Massage
Physical therapy
Body Composition
Binge Eating
A common and powerful trigger of binge eating is restrictive dieting. This type of diet is a common weight-loss method for short-term goals. This is because a highly controlled program of calorie intake makes it easier to prevent overeating. The problem is that this type of restriction is not sustainable. Most individuals can avoid certain foods for only so long. However, this is not the only reason for binge eating. Many individuals use food as an emotional suppressor. They overeat during:
Levels of high stress
Boredom
Bouts of sadness
Exhaustion/excessively tired
The brain and body are conditioned to crave certain and usually addictive foods. When individuals want to get their minds off of something, cravings can activate and become overpowering. Although it is not an addiction to alcohol or drugs, food addiction is still an addiction. Working through addictive behavior toward any substance will improve the quality of life. Overcoming food addiction promotes physical health benefits and improved mental health. Recognizing addictive behaviors when it comes to food is the first step.
References
Al-Khawaja, Darweesh O et al. “Surgical treatment of far lateral lumbar disc herniation: a safe and simple approach.” Journal of spine surgery (Hong Kong) vol. 2,1 (2016): 21-4. doi:10.21037/jss.2016.01.05
Lara, F J Pérez et al. “Thoracic disk herniation, a not infrequent cause of chronic abdominal pain.” International surgery vol. 97,1 (2012): 27-33. doi:10.9738/CC98.1
Papadakos, Nikolaos et al. “Thoracic disc prolapse presenting with abdominal pain: case report and review of the literature.” Annals of the Royal College of Surgeons of England vol. 91,5 (2009): W4-6. doi:10.1308/147870809X401038
Polivy, J et al. “Food restriction and binge eating: a study of former prisoners of war.” Journal of abnormal psychology vol. 103,2 (1994): 409-11. doi:10.1037//0021-843x.103.2.409
Re-energize from a lack of energy and fatigue with Bio-chiropractic. Millions of individuals struggle to get through the day or night depending on work/school schedules because of deficient energy levels that result in fatigue. Unfortunately, many begin taking over the counter or prescription medication, drinking coffee or highly caffeinated/energy beverages, or taking days off to catch up on rest. There is a wide range of high-sugar and caffeine energy products to help with fatigue. But, research has shown how overconsumption of these products can contribute and/or cause:
High blood pressure
Cardiovascular disease
Diabetes
When a tired body takes in caffeinated energy, it is only for a temporary energy boost.
Energy products can mask the fatigue causation. This could be a disease, a type of condition, or an overlapping of causes.
Nervous System
The nervous system is the body’s life energy source. It is responsible for facilitating millions of functions that occur throughout the body every day. These include:
Shifts the spine out of alignment, placing added pressure on the delicate nerves in the neck and back.
The compression causes nerve interference that disrupts optimal nerve energy flow from reaching the organs. This leads to:
Fatigue
Pain
Organ dysfunction
Eventually disease
Bio-Chiropractic
Bio-Chiropractic is a scientific and researched based form of musculoskeletal corrective care. It aims to unblock nerve interference through the proper realignment of the spine, returning it to its proper curvature. As a result, many individuals under chiropractic care report immediate relief from neck or back pain, along with a vibrant, energized feeling, and with time their overall health improves.
Body Composition Feedback
Malnutrition
Malnutrition can be defined as a deficiency, excess, or imbalance in an individual’s intake of energy and nutrients. Protein-energy deficiency is a common form of malnutrition. It is a health condition that can have immediate/negative effects on body composition. This deficiency causes damage to skeletal muscle mass as the body progresses into starvation mode, breaking down its own protein stored in the muscles for fuel.
Micronutrient deficiency is a lack of nutrients like minerals and vitamins. These support important functions like cell regeneration, the immune system, and eyesight. Common examples are iron and/or calcium deficiencies. Micronutrient deficiency has the greatest impact on the body’s physiological functions/processes. They can occur at the same time that protein-energy deficiency is happening overlapping each other. Nutritional deficiencies can impact processes like:
Building and repairing muscle
Protein-energy deficiency has a more pronounced effect on body composition, as lowered protein intake can lead to increased losses in muscle mass.
Berkson, D L. “Osteoarthritis, chiropractic, and nutrition: osteoarthritis considered as a natural part of a three-stage subluxation complex: its reversibility: its relevance and treatability by chiropractic and nutritional correlates.” Medical hypotheses vol. 36,4 (1991): 356-67. doi:10.1016/0306-9877(91)90010-v
Jensen, Gordon L et al. “Recognizing malnutrition in adults: definitions and characteristics, screening, assessment, and team approach.” JPEN. Journal of parenteral and enteral nutrition vol. 37,6 (2013): 802-7. doi:10.1177/0148607113492338
Oakley, Paul A et al. “Restoring lumbar lordosis: a systematic review of controlled trials utilizing Chiropractic Bio Physics® (CBP®) non-surgical approach to increasing lumbar lordosis in the treatment of low back disorders.” Journal of physical therapy science vol. 32,9 (2020): 601-610. doi:10.1589/jpts.32.601
Brain fog, memory problems, concentration, and the inability to form clear thoughts is an issue that many will face at some point. The progression of losing the ability to focus or think clearly can lead to decreased productivity with normal daily tasks, work, or taking care of a household. It can be a short-term issue experience caused by sleep deprivation or stress. However, if these issues are allowed to continue it can negatively change an individual’s quality of life.
Affected Productivity Factors
Causes that can lead to poor productivity include:
The underlying issue/s associated with brain function and the ability to focus are connected to the spine being out of alignment. Individuals often have poor spinal alignment without even realizing it is happening. It affects the body’s blood and nerve transmitting abilities to complete normal daily tasks. Chiropractic treatment is an expert-based approach that focuses on restoring spinal alignment to increase an individual’s health and brain function. Proper spinal alignment allows the nerves to relay messages clearly and optimally through the spinal cord to the brain. This allows for:
Clear thinking
Improved memory
Better decision making
Staying focused on tasks
Chiropractic Optimal Nerve Flow
When the central nervous system/brain/spinal cord is not transmitting properly it can lead to significant issues with concentration and productivity. When nerve energy and brain function is optimized productivity is improved. Research has shown that chiropractic can help:
Reduce the risk of disease
Prevent injuries
Prevent pain conditions
Improved quality of life
Chiropractic medicine can increase the ability to focus, optimize brain health, and more.
Body Composition
Tracing the sources of fatigue
There is a difference between being tired periodically from a long day and being tired daily. Being tired daily is also known as Chronic Fatigue Syndrome. This is a fatigue condition that has lasted longer than 6 months. It is typical to experience many of the symptoms of fatigue that disrupt the ability to achieve health goals like:
Weight loss
Muscle gain
Maintaining body weight
Symptoms include:
Constantly tired
Reduced appetite
Moodiness
Reaction time slows down
Memory Loss
Dizziness
The nature of hectic daily schedules can allow sources of fatigue to pile up. The objective is to find a balance between home, work, physical activity, diet, etc. Chiropractic medicine and health coaching can help develop an optimal plan to get healthy.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
Craniocervical Junction Disorder. USC Spine Center Web site. spine.keckmedicine.org/treatments-services/craniocervical-junction-disorder/. Accessed August 25, 2017.
Anderson, Brian, and Adam Pitsinger. “Improvement in chronic muscle fasciculations with dietary change: a suspected case of gluten neuropathy.” Journal of chiropractic medicine vol. 13,3 (2014): 188-91. doi:10.1016/j.jcm.2014.01.002
Ross, Amanda J, et al. “What is brain fog? An evaluation of the symptom in postural tachycardia syndrome.” Clinical autonomic research: official journal of the Clinical Autonomic Research Society vol. 23,6 (2013): 305-11. doi:10.1007/s10286-013-0212-z
Understanding the difference between weight loss and fat loss will help promote a healthy change and improve an individual’s wellbeing. Fat loss can be a part of losing weight. However, individuals lose more than just fat. Fat loss is the goal for most individuals, so taking a deliberate, focused approach will generate the best results. Here we discuss how individuals can optimize for fat loss.
Understanding The Difference
Weight loss is the overall reduction in body weight
Fat loss is a reduction in body fat
When losing weight, the body is not just losing body fat, and changes are being made to each component of body composition. This includes:
Body fat
Lean Body Mass
Body Water
This is also true for weight gain. An individual cannot control how much is lost but can influence what is lost.
Weight Loss
Hundreds of diet and exercise programs can help achieve fat loss, some better than others. The ones that tend to work better focus on the same thing: reducing energy intake from food/diet while increasing energy output through exercise and regular physical activity. This forces the body to compensate for the missing energy by breaking down the body’s tissues, including fat and muscle. As an individual loses weight, they will also lose some muscle in the form of Lean Body Mass in addition to body fat.
Fat Loss
Body fat is a combination of essential fat and storage fat. Storage fat is adipose tissue that has accumulated for reserved energy. This type of fat changes with diet modification and regular exercise. Too much storage fat can negatively impact physical and mental wellbeing, so this should be the focus for better health.
Focus on fat loss and not weight loss
There is a clear association between obesity and chronic disease. Focusing on weight loss can lead to unintended consequences like eating disorders. This is why focusing on weight loss, and healthy body composition is critical. This is the recommended approach because it encourages the individual to move more and eat healthily.
Understanding health benefits of losing fat
Body fat percentage works better as a gauge of health than weight.
Weight is composed of lean body mass, body fat, and water, so any changes in these areas can lead to weight gain and not just fat loss. Excess body fat, specifically storage fat, has a close association with chronic diseases like:
Type 2 Diabetes
Hypertension
Heart Disease
Various Cancers
The key is understanding that a healthy body fat percentage will help reduce the risk of these diseases and improve mental health and overall health.
Different ways to measure fat loss
Tracking body fat loss means having body composition tracked and monitored. There are devices and methods for determining body composition, including:
For genuinely accurate results, get tested by a highly skilled professional who uses medical-grade tools for assessment. Cheap plastic calipers and at-home scales don’t tend to be the best options.
Metabolism changes with weight loss
When losing weight, there is more loss than fat. One loss can be Lean Body Mass, which is critical because the amount of Lean Body Mass has directly influenced Basal Metabolic Rate or the body’s metabolism. The Basal Metabolic Rate (BMR) is the number of calories the body naturally burns when resting. When focusing on weight loss and not making changes to minimize lean body mass loss, the individual decrease the size of their metabolism. However, if an individual continues with the same eating habits, this could be a setup for weight regain.
Weight loss can slow down metabolism.
Here is an example of a typical set of body composition results of someone who would be clinically diagnosed as obese.
Along with weight and body fat mass measurements, the individual naturally developed muscles by carrying their body weight. This means that individuals that are obese also have relatively large metabolisms. Dramatic changes to Lean Body Mass and metabolism are not ideal, especially when the goal is maintaining a healthy body weight.
The weight and body fat bars on the above chart are significantly over average, and the Skeletal Muscle Mass bar. This is common for individuals that are obese. Individuals that are obese have developed this muscle by carrying a large amount of weight. Large amounts of muscle begin to build to move the heavy body. This is why it is essential to come up with a focused/customized approach for gaining strength, losing fat, and body recomposition, rather than just weight loss.
Stopping weight regain
Focusing on body composition, developing muscle, and Lean Body Mass is crucial. With weight loss, there will be some Lean Body Mass loss. This means a low metabolism and non-regulated eating habits can lead to regaining weight. With no development of Lean Body Mass and skeletal muscle to help grow the metabolism, there is an increased chance of weight retrieval. Along with continued changing eating habits after an individual reaches their target weight.
Building muscle, losing fat for healthy body composition
The main areas to focus on to change body composition, overall health, and wellbeing.
Focus on body composition, not on weight loss
Instead, track changes in body composition. This means optimizing programs for fat loss while minimizing Lean Body Mass loss. Weight loss will occur, but proper nutrition and strength training can reduce Lean Body Mass loss.
Develop new eating habits
An important step is understanding how to improve eating habits by choosing a diet plan that will be enjoyable. When optimizing for fat loss, it will take longer than weight loss. Effective dietary strategies go for half to one pound of fat loss per week. This is a manageable and sustainable goal that will not cause adverse effects on metabolism. Slow and steady is the better option and will lead to long-term changes.
Start strength training to increase metabolism.
Strength training/weight lifting is a great way to increase metabolism. Increased muscle benefits range from:
High ability to recover from disease/s
Reducing insulin resistance
Keeps the body mobile
Helps combat obesity by increasing BMR and metabolism
Body composition in the long-term
Fat loss is more important than weight loss and will lead to long-term changes. Understanding that working out smarter and finding out body composition numbers will promote getting fit while keeping the fat off. It will take longer than expected, but dropping 30 pounds in less than a year and then regaining it all back is counterproductive.Take the time to make minor, impactful adjustments that will lead to a lifetime of optimal health.
InBody
Dr. Alex Jimenez’s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use public health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support directly or indirectly our clinical scope of practice.*
Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Hall, Kevin D et al. Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell metabolism vol. 22,3 (2015): 427-36. doi:10.1016/j.cmet.2015.07.021
Merlotti, C et al. Subcutaneous fat loss is more significant than visceral fat loss with diet and exercise, weight-loss promoting drugs and bariatric surgery: a critical review and meta-analysis. International journal of obesity (2005) vol. 41,5 (2017): 672-682. doi:10.1038/ijo.2017.31
Tobias, Deirdre K et al. Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis. The Lancet. Diabetes & endocrinology vol. 3,12 (2015): 968-79. doi:10.1016/S2213-8587(15)00367-8
The world of health and fitness has evolved with all kinds of technical jargon and terminology that can require a guide to get a handle on things. It can become confusing and terms like Lean Body Mass and Lean muscle can get mixed up. Body composition analysis allows an individual to understand their body in a much clearer way with insight into the body’s health. Here we break down this technical terminology to get a basic understanding of how it is relevant to the body’s health. Think of this as a combination glossary, and action guide. �
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Guide to Basic Body Composition
Percent Body Fat Body/Fat Percentage
Percent Body Fat is a reflection of how much of the body’s weight is made up of fat.
It is calculated by dividing the weight of body fat mass by total weight.
It helps to track progress whether trying to lose weight or gain muscle.
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Takeaway
This percentage can be applied to set percent body fat ranges.
The healthy ranges are around 10-20% percent body fat for men and 18-28% for women.
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Lean Body Mass/Fat-Free Mass Guide
Lean Body Mass is sometimes used interchangeably with Fat-Free Mass.
Lean Body Mass is the weight of everything in the body that is not fat.
This includes muscles, organs, bones, and body water.
Lean Body Mass plus Body Fat Mass make up entire body weight.
If the Lean Body Mass value is in pounds subtract this number from total body weight to get an approximation of Body Fat Mass.
Divide this number by body weight, results are percent body fat.
Lean Body Mass is closely related to the total number of calories the body needs every day.
The Lean Body Massforms the core of the body’s metabolism, and this number can be used to help determine unique dietary needs.
No more basing nutrition off the 2,000-calorie diet. This is a poor one-size-fits-all approach to food intake.
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Skeletal Muscle Mass Guide
Skeletal muscle is one of four major muscle typesand governs all the movements that are consciously controlled. Everything from texting to deadlifting a barbell.
It is the muscle group that grows/builds when exercising.
Increased Skeletal Muscle Mass translates into increased strength.
When trying to build up the body and grow in size, this is the value to track and watch increase over time.
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However, muscle is not just for strength.
Muscle is made up primarily of protein and can act as protein storage.
When the body is under severe stress like a traumatic injury, the recovery process is triggered and needs added protein, up to four times the amount.
When the body is not able to get the proper amount of protein from a normal diet, the body begins to get what it needs from the protein storage/muscles.
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Basal Metabolic Rate/BMR
The Basal Metabolic Rate, or BMR, is the number of calories that the body needs to maintain Lean Body Mass. It is a significant component of overall metabolism.
An individual with more Lean Body Mass will have a higher Basal Metabolic Rate.
This is the reason why a 250-pound athlete needs to eat more than a 150-pound sedentary adult. Because the athlete has more Lean Body Mass.
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BMR can help make a healthy diet plan designed for fat loss or muscle gain by helping understand how much energy/calories from food the body needs.
Using the TDEE as a baseline an individual can develop a nutritional plan based on body composition goals.
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Body Water Guide
Body Water includes all the water in the body. This means everything from:
The water in the blood
Water in the organs
The water inside the bones
Body water can be subdivided into two types:
Intracellular
Extracellular
Intracellular means inside the cells and includes the water in the organs, muscles, composing 2/3 of total body water.
The remaining 1/3 is extracellular outside the cells and includes the water in the blood.
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Takeaway
When the body is generally healthy it maintains a healthy balance of intracellular to extracellular water with a ratio of around 3:2.
When the balance becomes unbalanced or falls apart water monitoring becomes important.
For example, individuals with severe health problems, like kidney ailments/failure, are unable to rid the body of extracellular water. This causes a buildup of water and requires removal through procedures like dialysis.
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Dry Lean Mass
Lean Body Mass includes everything that�s not body fat and includes body water.
When all the water has been taken out what remains is known as Dry Lean Mass.
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Lean Body Mass – Body Water = Dry Lean Mass
This amounts to the protein content of the muscles and the mineral content of the bones.
Most Dry Lean Mass will be found in these areas.
�
Takeaway
Water monitoring can help track real, physical changes in the body.
Lean Body Mass contains body water, and body water levels can be influenced by different factors like a recent workout or being low on carbohydrates.
Changes in body water are considered technical changes in Lean Body Mass.
When building muscle, the body is actually building new physical protein stores and reflects in Dry Lean Mass.
An increase in Lean Body Mass can signal muscle growth, or not.
However, an increase in Dry Lean Mass is a more favorable indicator that there is muscle growth.
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Visceral Fat
Two major categories of body fat.
Subcutaneous fat is the fat under the skin and is the type that can be seen.
The second type is called visceral fat.
This fat collects inside the abdomen and wraps around the internal organs.
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Takeaway
Just because it cannot be seen does not mean it is not there.
If it is there it is something definitely worth knowing about.
This is because visceral fat is not just extra pounds but an active organ that secretes harmful hormones into the body that triggers never-ending inflammation.
The more visceral fat, the greater risk of inflammation.
Inflammation over time places added stress on the heart that can lead to cardiovascular problems.
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Get Tested Today
Hopefully, this guide has clarified some of the common body composition terminology. This is a basic overview designed to provide essential information about body composition and how it applies. A general understanding can help in making healthy lifestyle choices, like deciding to lose weight or dietary adjustments.
Body Health
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Westerterp, Klaas R. �Exercise, energy balance, and body composition.� European journal of clinical nutrition�vol. 72,9 (2018): 1246-1250. doi:10.1038/s41430-018-0180-4
Borga, Magnus et al. �Advanced body composition assessment: from body mass index to body composition profiling.��Journal of investigative medicine: the official publication of the American Federation for Clinical Research�vol. 66,5 (2018): 1-9. doi:10.1136/jim-2018-000722
Mental strategy exercises for chronic pain relief and improvement. Living with chronic pain is difficult especially if a doctor is saying that it is all taking place in an individual’s head. However, the pain is very real and happening in the brain, literally. Neuroimagingstudies show that certain areas of the brain become active when chronic pain presents. This is not the only way to know the brain’s role in how an individual experiences pain. What is also known is:
Anxiety, depression, and pain activate similar areas of the brain.
Certain psychiatric drugs used to relieve pain can also alter an individual’s mental state.
Chronic pain can lead to depression.
Clinical depression can cause physical symptoms, including back pain.
A health care provider could recommend/suggest psychological support for chronic pain. Psychological help and mental strategy exercises for chronic pain are not about how to reduce the pain, but more on how to reduce the dominance, interference, and impact of the pain and getting a healthy quality of life back. Consider a few evidence-based, psychological approaches to reduce back pain.
Cognitive-behavioral therapy
Cognitive-behavioral therapy or CBT trains an individual to modify specific thoughts and behaviors. Experts consider this approach a gold standard of psychological interventions for pain. It helps:
Reduce pain
Improves function
Improves quality of life
Individuals work on:
Pain coping strategies
Relaxation skills
Setting goals
Shifting perspectives on pain
A study found that two years after a two-week, intensive course of cognitive-behavioral therapy, patients took fewer pain meds than they did before the therapy.
Mindfulness meditation
Meditation is not all about sitting with crossed legs, hands resting on the knees, although this is a recommended pose for meditative purposes. A modern approach can be done anywhere, in any position that�s comfortable and will help soothe back pain. By oneself or with help from a therapist mental strategies can include
A study suggests that mindfulness meditation can be highly beneficial for older adults that are not as able to get an adequate amount of physical activity to improve pain levels. A group of older adults that participated in eight weeks of a mindfulness program, which consisted of four days a week for 30 minutes per session physical function and pain reduction improved.
Mindfulness stress reduction
Mindfulness stress reduction is a program that teaches individuals meditation techniques, that include basic stretches and postures. It teaches how to separate the physical and psychological aspects of pain. Medical centers across offer this treatment option for a range of disorders, including chronic back pain. It helps reduce pain intensity and improves function in individuals with arthritis as well as back and neck pain from various causes. It has also been found to be effective for fibromyalgia, which can cause intense widespread pain. A study found that mindfulness stress reduction improved:
Wellbeing
Pain episodes
Sleep problems
Fatigue in participants with fibromyalgia
More than half reported significant improvement
Acceptance and commitment therapy
Acceptance and commitment therapy or ACT teaches acceptance and mindfulness strategies with commitment and behavior mental strategies, to change the way pain is experienced. Numerous studies along with the American Psychological Association validate this approach as an established treatment for chronic pain.
Changing expectations
In one study several chiropractic patients who expected their back pain to improve were 58% more likely to improve than those who did not expect favorable outcomes. This mental strategy of manifesting a positive outcome through the power of positive thinking and beliefs about pain influence an individual’s actions.
For example, when thinking that physical activity will cause back pain, individuals are less likely to be active. This is known as fear avoidance. For most individuals with back and neck pain, gentle physical activity is essential because avoiding it will worsen the pain. Having the right mental strategy can go a long way in battling chronic pain, at Injury Medical Chiropractic and Functional Medicine Clinic we can help individuals experiencing/dealing with chronic pain.
Body Composition
Depression and physical health
Depression is debilitating and, in severe cases, a life-threatening disease that affects over 16 million people nationwide. Depression causes are not always clear and can be brought on by:
Biological factors – genetics
Individual brain chemistry
Certain medications
Stress
Unhealthy diet/nutrition
Mental illness and becoming overweight or obese often happen in conjunction, whether as a result of each other or from common risk factors that include:
Smoking
Poor diet
Lack of physical activity
Alcohol consumption
Prescribed medications for depression and anxiety disorders are have been shown to be successful in maintaining mental health. However, a side effect of these medications is weight gain. Like genetics, being educated on the potential side effects will help in reducing the risk of, and controlling weight gain when taking medication.
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Pain and Therapy.�(Jun 2020) �Rehabilitation for Low Back Pain: A Narrative Review for Managing Pain and Improving Function in Acute and Chronic Conditions.��www.ncbi.nlm.nih.gov/pmc/articles/PMC7203283/Journal of Psychosomatic Research. (Jan 2010) �Mindfulness-based stress reduction for chronic pain conditions: variation in treatment outcomes and role of home meditation practice.�
European Journal of Pain.�(Jan 2019.) �Beliefs about back pain and pain management behaviors, and their associations in the general population: A systematic review.��www.ncbi.nlm.nih.gov/pmc/articles/PMC6492285/
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