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.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Chiropractic, Fitness, Functional Medicine, Health, Health Coaching, Natural Health, Nutrition, Wellness
Health coaches are becoming more and more crucial as modern and naturopathic medicine continues to improve. More than ever, the healthcare field is progressing at high speeds and professionals do not always have the time available that some patients desire. Here is where health coaches get involved. Basically, the position of a health coach was produced to fulfill the emptiness in several doctor offices. Many physicians contribute but don’t have the time or tools to help each individual and assist in constructing healthy habits on a day to day basis. But, health coaches are available to be a supportive mentor who guides and assists patients in making healthy lifestyle changes. Many patients who seek assistance to change their lifestyle are those afflicted by some kind of chronic pain, headaches, or joint swelling.
In the previous weeks, we have defined and explained what a health coach is and what they really do, as well as the first four steps a health coach might take with a patient. Throughout this article, the fifth and sixth steps will be broken down and analyzed.
Need a refresher? No problem!
Health Coaching in El Paso: Part 1 can be found by clicking�here
Health Coaching in El Paso: Part 2 can be found by clicking�here
Health coaching in El Paso: Part 3 can be found by clicking�here
Step 5: Visualizing Your Best Self
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This step is extremely crucial. The reason being, without a vision of where an individual wants to be, they can easily get lost on their way to achieving a goal. A vision statement is not intended to be a specific sentence, but rather a loose description of what / who the patient is trying to become.
In order to create this statement, a health coach will work with the patient to clearly identify their skills, interests, and strengths. These are oftentimes similar to the items listed on the values sheet the patient filled out while the health coach was working with them back in�step 1. Other times, the health coach will assist the patient with their vision statement by asking things like:
What are you naturally good at?
What have you always wanted to see, do, or create?
What would help you feel more fulfilled?
In addition to these questions,� the health coach might encourage the individual by steering the conversation in a way that is related to their best self. With the help from a health coach, the patient can reflect and describe their best self as well as the emotions connected to their best self (thinking, feeling, and doing). A coach will also provide critical thinking questions related to a patient’s best self such as:
How do you know you’re there?
How do you know you’re not there?
How can you remember to be your best self and not slip back into the old ways of being?
Step 6: Creating A Plan For Resiliency
It is simply human nature that all people react to stressful situations differently.� However, one thing that is guaranteed is people will need a plan to get back on track. Undergoing life changes is not a simple task, but having a plan is.�An approach for building resilience must be tailored to the specific individual. A health coach will ensure the individuals that falling off track is natural, but how you get back on track is what counts. It starts with reflecting, seeking support, and making a plan to move forward.
When a patient is placed in a stressful situation, it is key they take a moment to recognize the situation and think about how they are feeling. During the moment, it may be difficult but with practice, reflection, and help from a health coach, the process becomes easier.
The best tips when it comes to addressing resiliency are to develop connections, set daily intentions, reflect on experiences, practice self-care, and be proactive.
A health coach may encourage a journal to help patients celebrate small victories and take responsibility for their own happiness. In addition to this, there are other resources available the patients may utilize such as books, self-help support groups, and asking themselves, “What do I typically find helpful in a stressful situation?”.
By utilizing a health coach and implementing these 6 steps into one’s life, the benefits are unbelievable. Identifying values, determining goals, building a plan for action, tracking progress and results, visualizing the best self, and creating a plan for resiliency will help individuals reach their health goals better than before.
By working with a health coach and remembering these exercises, individuals are extremely likely to be successful. Not only do they have someone for accountability, but they are learning ways to become more independent and thoughtful when it comes to their health. A positive community offers support that many individuals need to thrive. Naturopathic medicine and functional approaches are becoming more recognized for their ability to work on a variety of individuals. Take advantage of all the resources around that are there to help you.�– Kenna Vaughn, Senior Health Coach�
All information and resources for this post came from an Integrative Practioner article titled, “A Six-Step Approach To Health And Wellness Coaching: A Toolkit for Practice Implementation” and can be found by clicking�here; as well as listed below in the proper bibliography.
*The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at�915-850-0900.
Resources:
American Psychological Association (2019). The Road to Resilience. Retrieved from:�www.apa.org/helpcenter/road-resilience
Jonas, W. (2019). Empowering patients with chronic diseases to live healthier through health coaching: Integrative primary care case study. Samueli Integrative Health Programs.Retrieved from:�www.health.harvard.edu/staying-healthy/give-yourself-a-health-self-assessment
Miller, W. and Rose, G. (1991). Motivational Interviewing: Preparing People to Change Addictive Behavior. Guilford Publications.
Pecoraro, Wendy. �A Six-Step Approach to Health and Wellness Coaching: A Toolkit for Practice Implementation.��Official Media Integrative Practitioner, 17 Oct. 2019, www.integrativepractitioner.com/resources/e-books/a-six-step-approach-to-health-and-wellness-coaching-a-toolkit-for-practice-implementation.
Trzeciak, S. and Mazzarelli, A. (2019). Compassionomics. Studer Group.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Functional Medicine, Gender Affirming Health Care, Health, Integrative Medicine, Wellness
Do you have:
- Back problems?
- Digestive Problems?
- Headaches or Migraines?
- Injuries?
- Muscle issues?
If you are experiencing any of these situations, then you might want to consider seeing a chiropractor.
Transgender Discrimination
Going to get a routine checkup from either the doctor or the dentist is stressful enough for individuals. For transgender individuals, going to get a routine checkup is even more stressful for them as they are more often getting mistreated or even denied care that they needed. In a 2009 survey, around 70% of transgender and gender-nonconforming individuals have reported experience the following:
- Refusal of health care
- Healthcare professional refusing to touch or use precautions to individuals
- Healthcare professionals using unnecessary abusive language
- Blamed for their own health wellness
- Healthcare professionals being abusive to the patients
Additional surveys also revealed that transgender health care is discriminated and has kept at least one-third of transgender individuals from seeking medical help for any illnesses or injuries that they may have encountered. It is especially startling that many transgender patients have educated their doctors about transgender health.
Transgender is defined as �an individual who feels that their gender identity does not match their physical body and is different from the gender they are born in.� A 2016 data analysis by The Williams Institute, found out that about 1.4 million American individuals that identify as transgender.
Transgender individuals are beginning to speak about their problems and issues. They talk about the concerns about how office staff are feeling betrayed during their transitional status, all the way to others discriminating in the health care they are receiving. Transgender individuals are providing medical professionals what they can and should do to make sure that they feel safe in the medical professional’s care. Without awareness and education, the healthcare providers are not doing; these issues are more likely to escalate with the growing transgender population.
What Practitioners Need To Do
In March 2019, two individuals Emma Vosicky and Jaime Pagano, addressed to the students and faculty at the National University of Health Sciences (NUHS) Pride Medical Alliance (PMA) club about the challenges they faced. These two individuals were worried about how they would be treated differently by the office staff and were in fear of those who would betray them by sharing their information. These transgender speakers went ahead and discussed the difficult challenges that went beyond the physical transformations that they and many others have faced when seeking medical care.
Vosicky went ahead and discussed how necessary it was to “out” herself to a medical professional when they were asking her about the medication she was taking or discussing the previous medical history that did not match her appearance. Both speakers suggested that healthcare providers should consider different ways that they can let their patients know that they are non-discriminatory to them.
Pagano discussed how he felt much safer when he sees an intake form that included different sex options in a doctor’s lobby. Terms that are in the intake form includes gender non-conforming, non-binary, trans-female, and trans male, alongside with male and female. He said that this feels helpful to the provider he was seeing to be aware and cognizant that everyone is not living in a male/female only world. Pagano also mentioned that he feels more confident that his provider will be more clinically aware of his needs.
The NUHS faculty member Jamine Blesoff, ND, has worked with transgender youth and stressed that it is vital for physicians to ensure that their patients’ care is essential throughout each stage of their transitions.� Dr. Blesoff noted that health practitioners still must provide a PAP test for men who are transitioning from being female as well as a prostate exam for pre-surgical women. Dr. Blesoff expresses concern that some doctors will not provide any type of service to transgender patients.
“It is a universal requirement that healthcare practitioners adhere to HIPAA laws and to make sure that their transgender patients are treated with dignity, respect, and above all else, ensuring that they receive the needed medical care that they deserve like everyone else.”-Dr. Alex Jimenez D.C., C.C.S.T. Insight
Being Gender Neutral
Healthcare professionals should always build trust with any patients that walks through the door. Healthcare providers have to make sure that the intake forms provide space for patient�s gender identity. In addition to the patient’s physical status, transgender patients can indicate their preferred identity, and healthcare professionals can ask what pronouns the patients preferred like he/she/they and uses them throughout their visit.
Speak Respectfully
Doctors should consider using their patient�s chosen name instead of their �real� name if it does not show up in their records and ask the patient if a different name is listed. Healthcare professionals should politely apologize if they use the individual’s wrong name or identity. Even though it may be a bit challenging for long-time patients, but as long as healthcare professionals are making an effort, it will become a way of demonstrating respect not only to the patient but to the doctors as well.
“I always believe that intent matters more than words,” Sam Brinton said, who is the Head of Advocacy and Government Affairs at The Trevor Project. Brinton also mentioned, “There is a difference between ‘I cannot’ and ‘I am trying.’ If you intend to hurt me by not using my pronouns, that matters more than any words you say.”
Recognize the Physical Discomfort
For transgender patients to feel safe and that they are getting the medical care that they need, doctors should take care of them and be respectful to their patient�s needs. For transgender patients, it is already stressful enough for them to get a routine check. When doctors are respectful of their patient’s needs and not to continue procedures to them, that will cause them shame and physical discomfort.
Treat the Ailments Only
Healthcare professionals should consider what kind of information or examination that they are giving to their patients the care they needed. So providing necessary medical care like back pains, stomach problems, immune disorders, or a general checkup is essential.
Educate the Staff
All medical staff that interacts with patients must educate themselves on how to provide comfort and care when they are dealing with transgender patients. Medical providers and medical staff must apply the knowledge of interacting with patients on a day to day basis.
Conclusion
Transgender healthcare is a necessity for these individuals that are trying to get the same benefits that everyone else is getting. Healthcare professionals must be respectful and provide the best care to offer for patients with different identities and backgrounds. Educating and being aware of what the patient is going through is part of the doctor’s job to assist not only themselves better but also inform the patient a solution while making them feel comfortable. Some products are here to support anyone’s ailments and provide support to the intestines, gastrointestinal function, and muscular system.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Flores, Andrew R., et al. �How Many Adults Identify As Transgender In The United States?� The William Institute, June 2016, williamsinstitute.law.ucla.edu/wp-content/uploads/How-Many-Adults-Identify-as-Transgender-in-the-United-States.pdf.
Marshall, Tari. �Transgender Health Care: How to Meet Their Needs.� Transgender Health Care: How to Meet Their Needs, 20 Nov. 2019, blog.nuhs.edu/the-future-of-integrative-health/transgender-health-care-how-to-meet-their-needs.
Marshall, Tari. �When He/She May Be They/Them.� LinkedIn, 13 Feb. 2018, www.linkedin.com/pulse/when-heshe-may-theythem-tari-marshall?trk=portfolio_article-card_title.
Team, Lambda. �Lambda Legal Releases Health Care Discrimination Survey Results; More Than Half of LGBT and HIV Positive Respondents Report Discrimination.� Lambda Legal, 4 Feb. 2010, www.lambdalegal.org/news/ny_20100204_lambda-releases-health.
Team, NUHS. �Pride Club Program Addresses Transgender Experiences with Medical Professionals: National University of Health Sciences Illinois & Florida.� Earn a Degree Chiropractic, Naturopathy, and Acupuncture Medicine |�National University of Health Sciences, 13 Mar. 2019, www.nuhs.edu/news/2019/3/pride-club-program-addresses-transgender-experiences-with-medical-professionals/.
Team, The Trevor Project. �Saving Young LGBTQ Lives.� The Trevor Project, 2019, www.thetrevorproject.org/#sm.00013irq131dh2e6qpejz1qoa103y.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Functional Medicine, Health, Nutrition, Wellness
Do you feel:
- Crave sweets during the day?
- Shaky, jittery, or have tremors?
- Fatigue after meals?
- Crave salt?
- Afternoon headaches?
If you are experiencing any of these situations, then you might have a magnesium deficiency.
Good health is one of the things to be thankful for. Unfortunately, 84 million adults in the U.S. are living with prediabetes, while another 27 to 28 million adults are affected with type 2 diabetes, so good health is not a given for everyone. According to the National Osteoporosis Foundation, 10 million Americans have osteoporosis, and another 44 million have low bone density, putting them at an increased risk. From the body to the brain, psychological and mood issues like depression and anxiety plague people. There is something that may be beneficial for all of these issues and is a workhorse nutrient that does not get its share of the spotlight. It has been regulated to the shadows behind the flashier and more buzzworthy compounds that get recognition than this nutrient. Magnesium is the critically essential, time-tested, go-to reliable nutrient that everybody needs.
The human body contains about 25 grams of magnesium, which is needed for over 300 enzymes to react. The data from the NHANES (National Health and Nutrition Examination Survey) indicated that the majority of Americans from all ages consume less that than their respective EARs (estimated average requirements) on magnesium. It is a massive problem because magnesium deficiency plays a role in hypertension, cardiovascular diseases, type 2 diabetes, osteoporosis, and migraine headaches.
Magnesium and Glucose Levels
Magnesium is required for several enzymes in glycolysis, which is the first process in glucose metabolism in the body, and it may explain why it is such an essential factor for blood sugar regulation in the body. Epidemiological evidence indicates that magnesium intake is inversely correlated with the risk of type 2 diabetes. Studies have shown that higher magnesium intakes may help reduce the risk of type 2 diabetes as much as 17%, and 48% of people with type 2 diabetes may have hypomagnesemia.
The inverse correlations have been observed between circulating magnesium levels, fasting blood glucose, and insulin level. There is even a response to an OGTT (oral glucose tolerance test) for those with type 2 diabetes. Research shows that higher magnesium intakes are also associated with reducing the risk for cardiovascular mortality, particularly in women as it is estimated that 100 mg/day increase in dietary magnesium may confer as much as 25% reduction in the risk of cardiovascular mortality. Researchers have called subclinical magnesium deficiency “principal dicer of cardiovascular disease and a public health crisis,” so naturopathic practitioners suggesting adding magnesium-rich foods to a person’s diet is beneficial to prevent magnesium deficiency from happening.
Magnesium and Mental Health
In regards to mental health, evidence has suggested that magnesium deficiency may play a role in the etiology of depression and that high-dose supplementation of magnesium may improve this condition. Studies found that other issues that have responded favorably to magnesium supplementation include irritability, insomnia, postpartum depression, and substance abuse in the body. There is some suggestive but inconclusive evidence that indicates that magnesium supplementation may be beneficial for individuals with mild anxiety and possibly owing to its role as a natural relaxing agent.
Magnesium and Osteoporosis
For osteoporosis, calcium gets all the attention when it comes to bone mineral density; however, magnesium is an essential component for the physical structure of bone density as well. There is about 60% of the body’s magnesium stored in the bones, and considering the high prevalence of suboptimal magnesium intake in North America, the concurrent high prevalence of osteoporosis is unsurprising. Concerning bone health, low magnesium status may interfere with the efficacy of vitamin D supplementation. In the Journal of the American Osteopathic Association, a review was covered in which researchers affirmed that vitamin D could not be metabolized without the sufficient levels of magnesium.
Adding Magnesium-rich Food To Your Feast
With Thanksgiving coming around the corner, there is a way to bring magnesium to the holiday table. The good news is that this crucial mineral fits perfectly into Thanksgiving entertainment. People can serve mixed nuts as part of appetizers or hors d’oeuvres while their guests are socializing. Mixed nuts can provide a substantial amount of magnesium. They can be an excellent addition to turkey stuffing/dressing or a whole grain salad, which can provide even more magnesium that the body needs. Serving leafy greens like chard and spinach are reliable sources of magnesium, as well as certain beans like black beans and kidney beans are filled with magnesium.
Since nuts, seeds, and beans are high in phytic acid, which is a compound that binds to the minerals. So in order to increase the bioavailability of magnesium in these foods, soaking nuts, seeds, and beans is a traditional preparation method to neutralize some of this problematic molecule.
For dessert, adding chocolate is an excellent way to get magnesium in the body. Since the cocoa powder is a rich source of magnesium, research has been speculating that the chocolate cravings might be the body’s way of crying for magnesium. Not to mention, when foods are much higher in magnesium, they are not the usual subjects for intense cravings like chocolate.
“So for Thanksgiving, adding magnesium-rich foods can help cut back the sodium and carb intake of the holiday feast can be beneficial to your body to function correctly and good for your health.”-Dr. Alex Jimenez D.C., C.C.S.T. Insight
Conclusion
Magnesium is an excellent and beneficial nutrient for anyone to add to their Thanksgiving dinner. The nutrient plays many roles in the body like regulating blood sugar, improving mental health as a natural relaxing agent, and preventing osteoporosis from occurring. Adding this nutrient and some products can help the body metabolize and stable the blood sugar levels to their normal range for beneficial results.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Boyle, Neil Bernard, et al. �The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review.� Nutrients, MDPI, 26 Apr. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/.
Bruinsma, K, and DL Taren. “Chocolate: Food or Drug?” Journal of the American Dietetic Association, U.S. National Library of Medicine, Oct. 1999, www.ncbi.nlm.nih.gov/pubmed/10524390.
Castiglioni, Sara, et al. �Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions.� Nutrients, MDPI, 31 July 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/.
DiNicolantonio, James J, et al. �Subclinical Magnesium Deficiency: a Principal Driver of Cardiovascular Disease and a Public Health Crisis.� Open Heart, BMJ Publishing Group, 13 Jan. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/.
Eby, George A, and Karen L Eby. �Rapid Recovery from Major Depression Using Magnesium Treatment.� Medical Hypotheses, U.S. National Library of Medicine, 2006, www.ncbi.nlm.nih.gov/pubmed/16542786.
Fang, Xin, et al. �Dose-Response Relationship between Dietary Magnesium Intake and Cardiovascular Mortality: A Systematic Review and Dose-Based Meta-Regression Analysis of Prospective Studies.� Journal of Trace Elements in Medicine and Biology: Organ of the Society for Minerals and Trace Elements (GMS), U.S. National Library of Medicine, Dec. 2016, www.ncbi.nlm.nih.gov/pubmed/27053099.
Fang, Xin, et al. �Dose-Response Relationship between Dietary Magnesium Intake and Risk of Type 2 Diabetes Mellitus: A Systematic Review and Meta-Regression Analysis of Prospective Cohort Studies.� Nutrients, MDPI, 19 Nov. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5133122/.
Higdon, Jane. �Magnesium.� Linus Pauling Institute, 14 Oct. 2019, lpi.oregonstate.edu/mic/minerals/magnesium#structural-roles.
Serefko, Anna, et al. �Magnesium and Depression.� Magnesium Research, U.S. National Library of Medicine, 1 Mar. 2016, www.ncbi.nlm.nih.gov/pubmed/27910808.
Spiga, Rosangela, et al. �Are Circulating Mg2+ Levels Associated with Glucose Tolerance Profiles and Incident Type 2 Diabetes?� Nutrients, U.S. National Library of Medicine, 14 Oct. 2019, www.ncbi.nlm.nih.gov/pubmed/31615167.
Team, DFH. �Preparing Beans and Legumes � What to Know.� Designs for Health, 9 Oct. 2018, blog.designsforhealth.com/preparing-beans-and-legumes.
Team, DFH. �Put Magnesium on the Menu at Thanksgiving.� Designs for Health, 19 Nov. 2019, blog.designsforhealth.com/node/1151.
Team, NOF. �Https://Cdn.nof.org/Wp-Content/Uploads/2015/12/Osteoporosis-Fast-Facts.pdf.� National Osteoporosis Foundation, 2015.
Unknown, Unknown. �Diabetes Statistics.� National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, 1 Sept. 2017, www.niddk.nih.gov/health-information/health-statistics/diabetes-statistics.
Unknown, Unknown. �Office of Dietary Supplements – Magnesium.� NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 11 Oct. 2019, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h4.
Unknown, Unknown. �Office of Dietary Supplements – Magnesium.� NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 11 Oct. 2019, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h7.
Uwitonze, Anne Marie, and Mohammed S. Razzaque. �Role of Magnesium in Vitamin D Activation and Function.� The Journal of the American Osteopathic Association, American Osteopathic Association, 1 Mar. 2018, jaoa.org/article.aspx?articleid=2673882.
Waanders, Femke, et al. �Hypomagnesaemia and Its Determinants in a Contemporary Primary Care Cohort of Persons with Type 2 Diabetes.� Endocrine, U.S. National Library of Medicine, 24 Oct. 2019, www.ncbi.nlm.nih.gov/pubmed/31650393.
Yanovski, Susan. �Sugar and Fat: Cravings and Aversions.� OUP Academic, Oxford University Press, 1 Mar. 2003, academic.oup.com/jn/article/133/3/835S/4688015.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Exercise, Fitness, Functional Medicine, Health, Wellness
Do you feel:
- Weight gain?
- Difficulty losing weight?
- Does eating relieve fatigue?
- A sense of fullness during and after meals?
- Agitated, easily upset, or nervous?
If you are experiencing any of these situations, why not try a HIIT workout to relieve these symptoms.
Everyone can agree that they do not have enough time to exercise. When asked why people will not work out, one of the reasons is that due to their hectic lifestyle, the lack of time comes out on top of it all. The U.S. Department of Health and Human Services recommends that adults should get between 150 and 300 minutes per of moderate-intensity. There is a way to cut that time commitment in half by opting for high-intensity workouts instead. With high-intensity interval training or HIIT, it is one of the proven ways to reap all the benefits of exercise in less time. Research shows that spending less time doing HIIT may even be better than spending more time doing less intense exercises for individuals.
What is HIIT?
High-intensity interval training or HIIT alternates explosive bursts of full-throttle efforts with periods of recovery. It can either be rest or a lower-intensity exercise. In many fitness centers and gyms, HIIT workouts often include both cardio and resistance training; however, HIIT workouts can be done as a strictly cardio routine.
During intense burst in a HIIT workout, a person is working out at around 80 percent of their max heart rate for 15 seconds to a few minutes. Between each of those periods, a person is either slowing down or resting completely to let their heart rate come back down to around 50 percent.
A person can calculate different target heart rates by using an online calculator. During a workout, a person can wear a heart rate monitor to keep track on much they are exerting themselves. For a lower-tech option, Denver-based certified personal trainer Lindsay Kelly recommends the “talk test.” The way the “talk test” is when a person is doing their target intensity heart rate like sprinting; for example, it should be hard to speak more than two words without taking a breath. Then when they are in the recovery period, the reverse factor is real.
Why HIIT Works
HIIT is so effective because it allows a person to exercise at a higher intensity for such a short period. The exertion gets the heart working and the blood pumping better than any moderate-intensity exercise can bring with their prolonged periods of rest.
The Importance of Rest
While a person might not realize it, the rest periods are built into the HIIT workout and are a critical part of the routine. They force the body to adjust to a very different state of activity, which is excellent for cardiovascular conditioning.
Feel The Afterburn
Another benefit of a HIIT workout is that even after a person is finished with their HIIT workout, it keeps on working for them. Research shows that when individuals keep on burning calories after their HIIT workout at a higher than they would after a continuous exertion workout. It is commonly known as the “afterburn effect,” and it helps people extend the benefits of their efforts.
The Benefits of HIIT
Researchers have been studying HIIT extensively, and the results are precise: HIIT workouts are better than continuous exercise when it comes to improving health in a variety of ways. One of the health benefits of a HIIT workout is that it improves cardiorespiratory fitness, which is the health of the heart and breathing. This matters to a person who is trying to get in as much exercise as possible with little time because cardiorespiratory fitness is a primary factor in the risk of diseases and death. Studies have shown that HIIT workouts can increase cardiorespiratory fitness at twice the rate of continuous exercises.
The health benefits of HIIT does not stop there, as other research studies have shown that HIIT can help with the following areas of the body.
Endurance
By improving cardiorespiratory fitness, HIIT can improve a person’s stamina. What it does is that it enhances the body’s ability to consume and use oxygen. One study has compared a regular endurance training to HIIT by looking at how they affect maximal oxygen consumption known as VO2max. The research found out that HIIT was superior to endurance training by improving VO2max in healthy young to middle-aged adults. Once a person starts to build their endurance, they can increase the length or the intensity of the HIIT working periods and enjoy the significant health benefits it provides.
Heart Health
One of the significant contributors to cardiovascular disease and death is high blood pressure, and one of the best ways to keep it in check is through regular exercise. The traditional recommendation for blood pressure modulating has been to exercise at moderate intensity for at least 30 minutes on most or all day so that way high blood pressure will not transform into hypertension. Several studies have suggested that HIIT may be an even better option, and one study shows that while both continuous exercise and HIIT helps with blood pressure control, HIIT is the only workout to help reduce arterial stiffness. Arterial stiffness is a predictor of cardiovascular disease in people with high blood pressure.
Brain Function
When a person feels that that mental clarity after a good workout, it is not their imagination. The brain and mental health benefits of exercise are well documented. Research shows that HIIT helps explicitly improve the cognitive function, including short-term memory, verbal memory, attention, and processing speed in the brain. HIIT also increases the amount of oxygen that the brain gets from the blood.
Diabetes Management
Since exercise is an essential part of diabetes management, research shows that HIIT may be a wise exercise choice for anyone who has type 2 diabetes. Studies have shown that HIIT workouts can improve endothelial function, insulin sensitivity, glucose control, and other health effects of diabetes that are better than continuous exercise.
Conclusion
HIIT workouts are perfect for anyone who does not have enough time out of their busy schedule. With the alternating burst of exercises and periods of recovery, HIIT workouts are beneficial to anyone with a short amount of time to complete them. HIIT includes both cardio and resistance training and works with the entire body. Some products are excellent in countering the metabolic effects of temporary stress and supporting the body�s system.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Chobanian, Aram V., et al. �Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure.� AHA Journals, 1 Dec. 2003, www.ahajournals.org/doi/full/10.1161/01.hyp.0000107251.49515.c2.
Council on Sports, HHS Office. �Physical Activity Guidelines for Americans.� HHS.gov, US Department of Health and Human Services, 1 Feb. 2019, www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html.
Dupuy, Oliver, et al. �Effect of Interval Training on Cognitive Functioning and Cerebral Oxygenation in Obese Patients: A Pilot Study.� Latest TOC RSS, Medical Journals Limited, 1 Nov. 2014, www.ingentaconnect.com/content/mjl/sreh/2014/00000046/00000010/art00016.
Francois, Monique E, and Jonathan P Little. �Effectiveness and Safety of High-Intensity Interval Training in Patients with Type 2 Diabetes.� Diabetes Spectrum: a Publication of the American Diabetes Association, American Diabetes Association, Jan. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4334091/.
Gillen, Jenna B., and Martin J. Gibala. �Is High-Intensity Interval Training a Time-Efficient Exercise Strategy to Improve Health and Fitness?� Applied Physiology, Nutrition, and Metabolism, 27 Sept. 2013, www.nrcresearchpress.com/doi/10.1139/apnm-2013-0187#.XdQT5y2ZP1J.
Guimar�es, Guilherme Veiga, et al. �Effects of Continuous vs. Interval Exercise Training on Blood Pressure and Arterial Stiffness in Treated Hypertension.� Hypertension Research: Official Journal of the Japanese Society of Hypertension, U.S. National Library of Medicine, June 2010, www.ncbi.nlm.nih.gov/pubmed/20379194.
Milanovi?, Zoran, et al. �Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials.� SpringerLink, Springer International Publishing, 5 Aug. 2015, link.springer.com/article/10.1007/s40279-015-0365-0.
Pescatello, Linda S, et al. �American College of Sports Medicine Position Stand. Exercise and Hypertension.� Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, Mar. 2004, www.ncbi.nlm.nih.gov/pubmed/15076798.
Unknown, Unknown. “Is High-Intensity Interval Training Right for You?” Fullscript, 12 Nov. 2019, fullscript.com/blog/high-intensity-interval-training.
Weston, Kassia S, et al. �High-Intensity Interval Training in Patients with Lifestyle-Induced Cardiometabolic Disease: a Systematic Review and Meta-Analysis.� British Journal of Sports Medicine, BMJ Publishing Group Ltd and British Association of Sport and Exercise Medicine, 1 Aug. 2014, bjsm.bmj.com/content/48/16/1227.short.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Functional Medicine, Gastro Intestinal Health, Gut and Intestinal Health, Health, Nutrition, Wellness
Do you feel:
- Shaky, jittery, or have tremors?
- Stomach pain, burning, or aching 1-4 hours after eating?
- Agitated, easily upset, nervous?
- Lightheaded if meals are missed?
- Digestive problems subside with rest and relaxation?
If you are experiencing any of these situations, then you might be experiencing a histamine attack on your immune system.
During an allergic response, the body’s immune system starts to react by releasing various immune compounds to protect itself from foreign substances that identify as harmful. One of these immune compounds, known as histamine, is commonly present in a variety of foods. When histamine is elevated in the body, it is due to a high dietary intake or an inability to break it down, so individuals may experience allergic symptoms from a histamine reaction.
What is Histamine?
Histamine is a compound that is formed through the metabolism of specific amino acids in the immune system. There are a variety of levels of histamine that is found naturally in the foods that people consume. It is also produced by the body where it is in specific immune cells, including mast cells and basophils. During an allergic and other immune response, histamine is released from these cells, and consuming large quantities of histamine that is over 100 mg may result in a mild adverse reaction. Studies have shown that if histamine is consumed in a higher amount that is over 1000 mg, it can lead to histamine intoxication or histamine poisoning.
What is Histamine Intolerance?
Under normal conditions, histamine is released in the body or ingested through food, and it is broken down by two enzymes: HNMT (histamine-N-methyltransferase) and DAO (diamine oxidase). High levels of histamine can occur in individuals that have reduced activity of these enzymes. When histamine levels are increased, or the ability to break down histamine is impaired, individuals may experience histamine intolerance, which will generally present itself as an allergic reaction to the immune system.
What Causes Histamine Intolerance?
Specific individuals may have an increased sensitivity to biogenic amines like histamine. Some factors have been associated with an increased risk of histamine intolerance, including:
- Gastrointestinal conditions (Crohn�s disease, gastric and colon ulcers, gastritis, irritable bowel syndrome)
- Certain health conditions (coronary heart disease, hypertension, respiratory diseases)
- Vitamin B12 deficiency
- Certain medications that inhibit the activity of histamine-degrading enzymes (acetylcysteine, metamizole, metoclopramide, metronidazole, verapamil)
Mast cell conditions can increase the secretion of histamine. Since mast cells are found throughout the body, they are involved with the innate immune response as well as being the primary source of histamine in the intestines. Studies show that when specific immune receptors detect a foreign substance in the body, the mast cells secrete inflammatory compounds like histamine as a protective response. Mast cell activation is characterized by increasing plasma and urine histamine levels as well as an increased histamine metabolite in the urine. Several conditions are associated with mast cell activation, including:
- Allergies that are mediated by IgE (immunoglobulin-E) and other hypersensitivities
- Atopic conditions
- Mastocytosis
- Primary mast cell disorders
Signs and Symptoms of Histamine Intolerance
With histamine intolerance symptoms being presented as an allergic response, some of the signs and symptoms include:
- Arrhythmia
- Asthma
- Diarrhea
- Flushing
- Headaches
- Hypotension
- Symptoms of rhinoconjunctivitis (nasal congestion, post-nasal drip, sneezing)
- Pruritus (itchy skin)
- Urticaria (hives)
Histamine-free Diet
With dietary support for histamine intolerance, it may involve a histamine-free diet. Studies have been examining the effects of four-week histamine-free diet intervention on 22 individuals that have CU (chronic urticaria). Chronic urticaria is a common skin condition that is characterized by episodes of red marks and swelling that last longer than six weeks on the body.
A study found that when it is being compared to baseline, plasma histamine levels were significantly reduced when following the diet. Additionally, USS (urticaria severity score) and (UAS), both decreased following the intervention. It means that a histamine-free diet may help improve symptoms that are associated with dietary histamine intake or histamine intolerance like chronic urticaria in the body.
Research also shows that when individuals follow a histamine-reduced diet, it may increase the levels of the DAO enzyme. Research also demonstrated that when individuals followed the histamine-reduced diet for an average of 13 months, the increased levels of DAO were correlated with the degree of compliance to the diet. When high-histamine and histamine-liberated foods are eliminated, the individual�s tolerance levels can be determined by slowly reintroducing foods to test for potential reactions.
Certain foods may increase histamine levels by providing a dietary source or by liberating histamine in the body. Studies have found that it is essential to note that inconsistent levels of histamine are found in various foods and that the levels may fluctuate based on the maturity, storage, and processing of the food.
Here are the high-histamine foods to avoid on a histamine-free diet. They are:
- Aged cheese (cheddar, gouda, parmesan)
- Alcohol (beer, champagne, wine)
- Certain produce (avocado, eggplant, spinach, tomato)
- Cured meats (fermented sausage, salami)
- Fermented vegetables (sauerkraut)
- Fish products (dried anchovies, fish sauce)
Here are the histamine-liberating foods to avoid on a histamine-free diet as well. They are:
- Certain fruits (citrus, pineapple, banana, strawberries, papaya)
- Cocoa
- Egg whites
- Food additives (coloring, flavoring, preservatives, stabilizers)
- Legumes
- Licorice
Other Considerations
With methods surrounding food preparations that should be considered, researchers have suggested that people should consume food that is fresh as possible and boiled rather than frying or grilling food may help reduce the intake of biogenic amines like histamine. Studies have shown that spoiled foods have been found to have high levels of histamine, so it is essential to be mindful when consuming leftovers, especially leftover fish. There are some individuals with histamine intolerance that may benefit from taking antihistamine medication or a DAO supplement. There are also certain nutrients, including copper, vitamin B6, and vitamin C that can help support histamine degradation.
Conclusion
When the body is suffering from an allergic response, its’ immune system starts to react by sending out various immune compounds that attack harmful foreign substances. Histamine is one of the immune compounds that is produced and broken down to HNMT and DAO. Histamine can also trigger an asthma attack on individuals, while certain foods can contain high-histamine and histamine-liberating properties that can be harmful in the body. Some products use an advanced formula that helps support the immune system, targets amino acids, and supports antioxidant processes to make sure that the body is functioning correctly.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Martin, San Mauro, et al. �Histamine Intolerance and Dietary Management: A Complete Review.� Adrianaduelo, 31 Aug. 2016, www.adrianaduelo.com/wp-content/uploads/2016/09/2016_Histamine-intolerance-and-dietary-management.pdf.
Chung, Bo Young, et al. �Effect of Different Cooking Methods on Histamine Levels in Selected Foods.� Annals of Dermatology, The Korean Dermatological Association; The Korean Society for Investigative Dermatology, Dec. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5705351/.
Dougherty, Joseph M. �Allergy.� StatPearls [Internet]., U.S. National Library of Medicine, 28 July 2019, www.ncbi.nlm.nih.gov/books/NBK545237/.
Fong, Michael. �Histology, Mast Cells.� StatPearls [Internet]., U.S. National Library of Medicine, 20 Sept. 2019, www.ncbi.nlm.nih.gov/books/NBK499904/.
Lackner, Sonja, et al. �Histamine-Reduced Diet and Increase of Serum Diamine Oxidase Correlating to Diet Compliance in Histamine Intolerance.� European Journal of Clinical Nutrition, U.S. National Library of Medicine, Jan. 2019, www.ncbi.nlm.nih.gov/pubmed/30022117.
Maintz, Laura, and Natalija Novak. �Histamine and Histamine Intolerance.� OUP Academic, Oxford University Press, 1 May 2007, academic.oup.com/ajcn/article/85/5/1185/4633007.
Reese, Imke, et al. �German Guideline for the Management of Adverse Reactions to Ingested Histamine: Guideline of the German Society for Allergology and Clinical Immunology (DGAKI), the German Society for Pediatric Allergology and Environmental Medicine (GPA), the German Association of Allergologists (AeDA), and the Swiss Society for Allergology and Immunology (SGAI).� Allergo Journal International, Springer Medizin, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5346110/.
Son, Jee Hee, et al. �A Histamine-Free Diet Is Helpful for Treatment of Adult Patients with Chronic Spontaneous Urticaria.� Annals of Dermatology, The Korean Dermatological Association; The Korean Society for Investigative Dermatology, Apr. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5839887/.
S�nchez-P�rez, S�nia, et al. �Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets?� Foods (Basel, Switzerland), MDPI, 14 Dec. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6306728/.
Unknown, Unknown. �Histamine Intolerance & Diet: What You Should Know.� Fullscript, 11 Nov. 2019, fullscript.com/blog/histamine-intolerance.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Functional Medicine, Gastro Intestinal Health, Gut and Intestinal Health, Health, Nutrition, Wellness
Do you feel:
- A sense of fullness during and after meals?
- Do digestive problems subside with rest and relaxation?
- Diarrhea?
- Unpredictable abdominal swelling?
- Frequent bloating and distention after eating?
If you are experiencing any of these situations, then you might be experiencing problems with your digestive tract. Here are some ways to improve your digestion problems naturally.
Different factors can impact a person’s digestion and overall gut health. There are things that people have control like how much sleep they are getting while the other things that are not in a person’s control like genetics and family history. If a person is experiencing stomach problems, then it might be the poor lifestyle choices that may be hurting their gut. Having a well-balanced diet and regularly exercising is good, but those are just two of the many ways to regulate digestive health.
Here are some of the lifestyles that may negatively impact the body�s gut health:
- What a person is eating
- Mindful of mindless eating
- Exercise routine
- Daily hydration
- Sleep schedule
- Stress and anxiety levels
- Prescription and over the counter medications a person takes
- Bad habits like late-night eating or excessive alcohol or tobacco use
These factors can do bodily harm and can cause the development of chronic illnesses.
11 Ways To Improve Digestive Health
Even though these factors can negatively affect a person�s digestion tract and overall gut health, there are 11 ways to help improve the digestive tract naturally and be beneficial to not only the gut but to the body.
Eating More Colorful, Plant-based and Fiber-Rich Foods
Even though digestive issues can be challenging, avoiding certain foods and eating more plant-based and fiber-rich foods can help ease those uncomfortable symptoms. Quality nut and seeds, vegetables, whole grains, and legumes can protect against a lot of digestive disorders and promote a regular bowel movement. To avoid discomfort on the digestive tract, try avoiding certain foods that are tough on the stomach like fried, artificially processed, or acidic foods.
If a person is suffering from an upset stomach or been diagnosed with IBS (irritable bowel syndrome), they might want to consider adopting an anti-inflammatory rich diet to prevent inflammation in the gut.
Consider Meal Frequency and Sizing
When a person continually snacking or tend to have three big meals a day is known as a grazer. Grazing food may not be suitable for people due to being prone to constipation. These habits can impact the person’s digestive health, and recent clinical studies have been shown that intermittent fasting can be beneficial to gut health and the whole body.
Practicing Mindful Eating
Sometimes overeating and eating too quickly can often lead to unpleasant indigestion symptoms such as gas and bloating. Thankfully there is an inclusive practice known as mindful eating, and it has been studied to a practical approach to reducing indigestion in the gut. Research has shown that mindful eating can reduce symptoms of IBS and ulcerative colitis.
To practice eating mindfully, keep in mind the following:
- Turning off the tv and putting away the phones at mealtimes.
- Taking a moment and inhale after sitting down with the plate in front of the individual. Take notice of how it smells.
- You are taking in on how the food looks on the plate.
- Select each bite of consciously.
- Chew the bites of food slowly.
- Eat slowly.
- Take breaks, sip water, or have a quick chat in between each bite.
- Take in the taste, texture, and temperature of every bite.
- Take time to relax after finishing a meal.
Following these tricks and taking the time to relax and paying attention to the body before a meal may improve digestive symptoms such as indigestion and bloating.
Exercise Regularly
Exercise can help digestion. When people move their bodies on a day to day basis can affect their digestion. Since it is mostly due to its anti-inflammatory effects, exercise can have a very positive impact on the digestive system. Studies have shown that living a sedentary lifestyle can be damaging to the gut. Working out can help a person relieve their stress, enable them to maintain a healthy weight, strengthen abdominal muscles, and stimulate food to move through the large intestines.
According to research, aerobic exercises, like dancing or high interval workout classes, are particularly great by increasing the blood flow to the GI tract. Keep in mind that it is best to avoid this type of high impact exercise right after eating. If an individual has a sensitive stomach, resting for 30 minutes in between workouts and meals is the best option.
Staying Hydrated
Not drinking enough water is a common cause of constipation among adults and children, since lots of people often replace water with sugary alternatives. Studies have shown that people should aim to drink at least 1.5 to 2 liters of non-caffeinated beverages daily to prevent constipation, and if they exercise, they should be drinking more water.
They can also increase their water intake by eating fruits that have high water content, drinking herbal teas, and non-caffeinated beverages like flavored seltzer waters.
Trying to Get A Good Night Sleep
Not getting enough hours to sleep and poor quality sleep has been associated with several gastrointestinal diseases. Studies show that people who are sleep deprived are most likely to suffer from stomach pains, diarrhea, upset stomach, or even suffer from inflammatory bowel disease. So people need to get quality sleep as the main priority.
Practice Ways to Manage Stress
Stress can affect a person�s digestion and the gastrointestinal tract big time. When an individual is chronically stressed out, their body is continuously in a flight or fight mode. Being chronically stressed out can lead to several unpleasant digestive symptoms such as constipation, diarrhea, bloating, IBS, and stomach ulcers.
There are ways to relieve stress through stress management techniques like yoga, acupuncture, cognitive behavioral therapy, and meditation. Research shows that these techniques have been shown to improve symptoms in people with IBS drastically. Even taking the time to sit quietly and practicing breathing exercises for five minutes can help alleviate stress levels.
Cutting Back on Drinking Alcohol
Many individuals experience diarrhea and several other unpleasant symptoms after consuming alcohol. This is because alcohol can trigger some severe changes in the digestive system. Studies have mentioned that when the gastrointestinal tract comes in contact with alcohol, it becomes inflamed. This is because the intestines do not absorb water as efficiently, causing the overall digestion to speed up, and the good/harmful bacteria balance is thrown off.
Stop Smoking
Smoking can impact the entire body, including the gut. Studies have shown that smoking, chewing, and vaping tobacco has been linked to several common disorders in the digestive system, such as heartburn, peptic ulcers, and GERD (gastroesophageal reflux disease). Smoking can also worsen gastrointestinal symptoms in other conditions like Crohn’s disease. When a person quits smoking, it can quickly reverse some of the effects of smoking on the digestive system and can keep the symptom of some gastrointestinal diseases from becoming worse.
Consider Taking Supplements
Taking dietary supplements is a great way to make sure that the body is getting the nutrients it needs for proper digestion.
- Probiotics are excellent digestive supplements to alleviate and improve symptoms of gas, to bloat, and stomach pains for people with IBS.
- Glutamine is an amino acid that supports gut health. Studies show that glutamine can reduce leaky gut in people who are sick.
- Zinc is a mineral that is essential for a healthy gut. When a person has a deficiency in zinc, it can lead to a variety of unpleasant digestive disorders. So taking zinc supplements can be beneficial to reducing digestive problems.
Be Aware of Medication Interactions and Their Side Effects
The medication that a person is taking can cause stomach discomfort and make them prone to diarrhea or constipation. Conventional medication such as aspirin and other pain medicine have been studied to upset the lining of the stomach, causing damage to the intestinal permeability.
Conclusion
Practicing these 11 ways can be beneficial and provide improvement to a person’s digestive tract. When disruptive factors disrupt the digestive tract, it can lead the body to have inflammation, leaky gut, and digestive problems. Some products are specialized to support the gastrointestinal tract and provide support to the body’s metabolism to make sure the body is functioning correctly.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Ali, Tauseef, et al. �Sleep, Immunity and Inflammation in Gastrointestinal Disorders.� World Journal of Gastroenterology, Baishideng Publishing Group Co., Limited, 28 Dec. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3882397/.
Bilski, Jan, et al. �Can Exercise Affect the Course of Inflammatory Bowel Disease? Experimental and Clinical Evidence.� Pharmacological Reports: PR, US National Library of Medicine, Aug. 2016, www.ncbi.nlm.nih.gov/pubmed/27255494.
Bischoff, Stephan C. �’Gut Health’: a New Objective in Medicine?� BMC Medicine, BioMed Central, 14 Mar. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3065426/.
Catterson, James H, et al. �Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension.� Current Biology: CB, Cell Press, 4 June, 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5988561/.
Chiba, Mitsuro, et al. �Recommendation of Plant-Based Diets for Inflammatory Bowel Disease.� Translational Pediatrics, AME Publishing Company, Jan. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6382506/.
Didari, Tina, et al. �Effectiveness of Probiotics in Irritable Bowel Syndrome: Updated Systematic Review with Meta-Analysis.� World Journal of Gastroenterology, Baishideng Publishing Group Inc, 14 Mar. 2015, www.ncbi.nlm.nih.gov/pubmed/25780308.
Konturek, Peter C, et al. “Stress and the Gut: Pathophysiology, Clinical Consequences, Diagnostic Approach, and Treatment Options.” Journal of Physiology and Pharmacology: an Official Journal of the Polish Physiological Society, US National Library of Medicine, Dec. 2011, www.ncbi.nlm.nih.gov/pubmed/22314561.
Kristeller, Jean L, and Kevin D Jordan. �Mindful Eating: Connecting With the Wise Self, the Spiritual Self.� Frontiers in Psychology, Frontiers Media SA, 14 Aug. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6102380/.
Lakatos, Peter Laszlo. �Environmental Factors Affecting Inflammatory Bowel Disease: Have We Made Progress?� Digestive Diseases (Basel, Switzerland), US National Library of Medicine, 2009, www.ncbi.nlm.nih.gov/pubmed/19786744.
Miller, Carla K, et al. �Comparative Effectiveness of a Mindful Eating Intervention to a Diabetes Self-Management Intervention among Adults with Type 2 Diabetes: a Pilot Study.� Journal of the Academy of Nutrition and Dietetics, US National Library of Medicine, Nov. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3485681/.
Mottaghi, Azadeh, et al. �Efficacy of Glutamine-Enriched Enteral Feeding Formulae in Critically Ill Patients: a Systematic Review and Meta-Analysis of Randomized Controlled Trials.� Asia Pacific Journal of Clinical Nutrition, US National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pubmed/27440684.
Oettl�, G J. �Effect of Moderate Exercise on Bowel Habit.� Gut, US National Library of Medicine, Aug. 1991, www.ncbi.nlm.nih.gov/pubmed/1885077.
Philpott, HL, et al. “Drug-Induced Gastrointestinal Disorders.” Frontline Gastroenterology, BMJ Publishing Group, Jan. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC5369702/.
Popkin, Barry M, et al. �Water, Hydration, and Health.� Nutrition Reviews, US National Library of Medicine, Aug. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/.
Qin, Hong-Yan, et al. �Impact of Psychological Stress on Irritable Bowel Syndrome.� World Journal of Gastroenterology, Baishideng Publishing Group Inc, 21 Oct. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4202343/.
Skrovanek, Sonja, et al. �Zinc and Gastrointestinal Disease.� World Journal of Gastrointestinal Pathophysiology, Baishideng Publishing Group Inc, 15 Nov. 2014, www.ncbi.nlm.nih.gov/pubmed/25400994.
Unknown, Unknown. �11 Ways To Improve Digestion Problems Naturally.� Fullscript, 9 Sept. 2019, fullscript.com/blog/lifestyle-tips-for-digestive-health.
Unknown, Unknown. �Smoking and the Digestive System.� National Institute of Diabetes and Digestive and Kidney Diseases, US Department of Health and Human Services, 1 Sept. 2013, www.niddk.nih.gov/health-information/digestive-diseases/smoking-digestive-system.
Wong, Ming-Wun, et al. �Impact of Vegan Diets on Gut Microbiota: An Update on the Clinical Implications.� Ci Ji Yi Xue Za Zhi = Tzu-Chi Medical Journal, Medknow Publications & Media Pvt Ltd, 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6172896/.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Chiropractic, Functional Medicine, Health, Health Coaching, Nutrition, Wellness
Health coaches are becoming more and more crucial as modern medicine continues to improve. Now more than ever, the health care field is progressing at high speeds and professionals do not always have the available time some patients desire. Here is where health coaches become involved. Basically, the position of a health coach was produced to fill the emptiness in several doctor offices. Many physicians contribute but do not have the time or resources to assist each individual and aid in constructing healthy habits on a day to day basis. However, health coaches are available to be a supportive mentor that assists and guides patients in making healthy lifestyle changes. Many patients who seek help to change their lifestyle are those suffering from some kind of chronic pain, headaches, or joint inflammation.
In the previous weeks, we have defined and explained what a health coach is and what they really do, as well as the first two steps a health coach might take with a patient. Throughout this article, the third and fourth steps will be broken down and analyzed.
Need a refresher? No problem!
Health Coaching in El Paso: Part 1 can be found by clicking here.�
Health Coaching in El Paso: Part 2 can be found by clicking here.�
Step 3: Building A Plan For Action
Once the health coach understands the values and goals of the patient, a plan for change can get mapped out. One thing that is unique about building a plan, is that the health coach encourages the patient to have a say in it and contribute to building the plan. The ways of medicine have changed, and this aspect is one of them. Before, many patients would sit silently as doctors instructed them on their new protocol. However, it has been shown that patients who build a plan of action with the practitioner, are more likely to comply and complete a program.
In addition to this, the perspective of the patient can help maintain expectations and keep the plan of action at a realistic timeline. The health coach will offer their suggestions during this process as well as their perspective. Often times, this will help the patient break down their overall goal, into smaller more specific goals or tasks.
As soon as the overall goals are broken down into specific tasks, the health coach will then map out the process to complete these tasks. It can be simple to overlook small steps when thinking of a bigger picture, so the health coach will provide tools to better help the patient understand.
An example of this would be for a patient who wants to lose weight. Mapping out these tasks will have an end result that looks similar to these:
� I will try a new fruit and vegetable every day this week and identify what I enjoy
� I will think of different, creative ways to work movement into my day, such as finding a walking trail in my neighborhood
� I will always keep a water bottle with me and refill it every two hours
� I will cook dinner two nights this week
� I will go for a walk after dinner every day this week
By providing the patients with these smaller tangible tasks, the patient now has “homework” in a sense to complete these throughout the week. The health coach will set a deadline with these tasks and check-in with the patient regularly to ensure they are on track.
Step 4: Tracking Progress And Results
Before progress can be tracked, the health coach will take into consideration the patient’s goal and determine how often the patient will need to come in for follow-ups. For many patients, a combination of follow up techniques are used. Health coaches understand that in-person is not always the most convenient and does not always fit into the patient’s schedule. If this is the scenario, health coaches work around that to create follow-ups by using some in-person visits, some phone conversations, or other virtual check-in meetings that are HIPAA compliant.
Often times, during a lifestyle change patients may become confused or discouraged. It is important to remember that this is normal and progress is not always a straight line up, but rather includes bumps along the way. In order to better help the patient, the health coach will provide them with a helpful “where to turn” guide.
As humans, at different times we require different types of support. The where to turn guide will be a supporting reminder of things to do to counteract these feelings when they arise. Items included in this guide will be ideas such as:
� Pursuing a hobby, like dancing or playing an instrument
� Getting out in nature
� Starting a mindfulness practice
� Making art, like drawing or writing
� Joining a community, religious, or spiritual group
In addition to these activities, the health coach will determine with the patient what kind of support (internal or external) is appropriate depending on the situation.
Lastly,� progress does not always look like a dip in the number on the scale. Progress can come in many different forms. In order to help the patient appreciate and realize all the progress they are making, a health coach will ask questions like:
1. How can you appreciate your progress?
2. How would you describe the benefits of your experience?
3. What�s been good about this experience?
4. How have you grown?
As mentioned earlier, a health coach is important to have as they help one realize all the steps it truly takes to be successful and reach their health goals. There are many critical steps that are easily overlooked when the big picture is on their minds. The final two steps that a health coach will work on with a patient is to help them visualize their best self and to create a plan for resiliency. These two topics will be discussed in the next article.
�Using a health coach to complete a lifestyle change is similar to the work of going to therapy. One must be willing to accept the tools and resources they are givien, and actually do the work provided or it will not produce results. If a patient is truly serious about completing a lifestyle change, using a health coach is an extremly beneifical resource! As one can see, they work with the patients to hammer down tasks and ideas that a patient might not have orignally thought of. By utilizing a health coach, the patient has a higher chance of reaching their goals. – Kenna Vaughn, Senior Health Coach
All information and resources for this post came from an Integrative Practioner article titled, “A Six-Step Approach To Health And Wellness Coaching: A Toolkit for Practice Implementation” and can be found by clicking here; as well as listed below in the proper bibliography.
*The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Bibliography:
American Psychological Association (2019). The Road to Resilience. Retrieved from: www.apa.org/helpcenter/road-resilience
Jonas, W. (2019). Empowering patients with chronic diseases to live healthier through health coaching: Integrative primary care case study. Samueli Integrative Health Programs.�Retrieved from: www.health.harvard.edu/staying-healthy/give-yourself-a-health-self-assessment
Miller, W. and Rose, G. (1991). Motivational Interviewing: Preparing People to Change Addictive Behavior. Guilford Publications.
Pecoraro, Wendy. �A Six-Step Approach to Health and Wellness Coaching: A Toolkit for Practice Implementation.� Official Media Integrative Practitioner, 17 Oct. 2019, www.integrativepractitioner.com/resources/e-books/a-six-step-approach-to-health-and-wellness-coaching-a-toolkit-for-practice-implementation.
Trzeciak, S. and Mazzarelli, A. (2019). Compassionomics. Studer Group. Virginia Polytechnic Institute and State University. The Stages of Change.Retrieved from: www.cpe.vt.edu/gttc/presentations/8eStagesofChange.pdf
