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.
Individuals striving to be healthy may not know where or how to start. Can hiring a health coach help individuals start their wellness journey and reach their goals?
Hiring A Health Coach
It’s easy to get caught up in the desire to make changes, but it is another thing to actually set a consistent plan in motion. Hiring a health coach can help individuals understand the information, develop an effective wellness routine that suits their lifestyle, and achieve health and wellness goals. A primary healthcare provider could be a resource and have referrals to reputable health coaches in the area.
What Do They Do?
Health coaches are experts in helping individuals reach health and wellness goals. This can be:
Reducing stress
Improving self-care
Focusing on nutrition
Starting exercise
Improving quality of life
A health coach helps create a plan and makes it happen.
Health and wellness coaches use motivational interviewing and evidence-based approaches to empower individuals in their wellness journey. (Adam I Perlman, Abd Moain Abu Dabrh. 2020)
They help identify areas that need improvement, develop a plan, and encourage the individual all the way like a personal fitness trainer.
Health coaches work with physicians and/or other health professionals in a clinical setting or as individual providers.
Their role is to provide a holistic approach to health and wellness.
A health coach is someone who helps organize and balance various aspects of an individual’s life so they can learn to maintain optimal health.
They will help overcome barriers when struggling.
A health coach listens and provides support for whatever an individual’s goals may be.
A health coach is there until the goal is reached.
Qualifications
It is important to ensure the providers being considered have the necessary qualifications. Because some certification programs offer a focus on specific areas like nutrition, it’s recommended to identify what is needed before choosing a health coach. Health coaches do not need a university degree, however, many certifications are affiliated with colleges and have educational partnerships that qualify coursework and award college credits. Training to become a health coach consists of: (Shivaun Conn, Sharon Curtain 2019)
Health
Fitness
Goal setting
Coaching concepts
Nutritional concepts
Motivational interviewing
Stress management
Changing behaviors
Health Goal Examples
Health coaching is not a one-size-fits-all approach. A primary healthcare provider or physician provides a diagnosis and medical plan, and a health coach helps guide and support the individual through the plan. However, hiring a health coach does not require a medical condition to employ services. A few examples of health goals that health coaches address include:
There are many types of health coaches and some may specialize, therefore try to determine the expertise needed to achieve the goals.
Budget
Determine how much money will be invested, as many insurance providers do not cover the cost of a health coach.
Health coaches may charge between $50 to $300 per session.
Some will offer packages, memberships, and/or discounts.
Certifications
Look into their certification.
Is it accredited?
This will ensure choosing a coach who has received the training and expertise needed to provide quality care.
Compatibility
Consult with potential coaches.
Ask questions and see if they are compatible with specific health goals.
Interview as many as needed.
Availability/Location
Virtual sessions, in-person meetings, and/or a combination?
How long are the sessions?
Frequency of meetings?
Finding a coach that is flexible and convenient will help maintain a healthy coach/client relationship.
Multidisciplinary Evaluation and Treatment
References
Perlman, A. I., & Abu Dabrh, A. M. (2020). Health and Wellness Coaching in Serving the Needs of Today’s Patients: A Primer for Healthcare Professionals. Global advances in health and medicine, 9, 2164956120959274. doi.org/10.1177/2164956120959274
Conn, S., & Curtain, S. (2019). Health coaching as a lifestyle medicine process in primary care. Australian journal of general practice, 48(10), 677–680. doi.org/10.31128/AJGP-07-19-4984
For individuals with aches and pains throughout their body, can a foot detox help bring relief?
Foot Detox
A foot detox involves soaking the feet in an ionic bath to help remove toxins from the body. They can also be performed using acupressure, scrubs, foot masks, and pads. Combined with eliminating toxins, detox is also believed to help enhance blood circulation and provide body pain and discomfort relief. However, current evidence is limited and there has been no evidence to support that toxins can be released from the feet using an ionic bath. However, they have been found to provide other benefits, which include:
Relaxation
Lower stress levels
Enhanced skin health and hydration.
Reduced inflammation in individuals with skin disorders.
Foot detoxes are considered generally safe, but individuals are recommended to speak to their healthcare provider.
Potential Benefits
The potential health benefits include:
Reduces inflammation and swelling.
Improves stress levels and mood.
Can help with weight management.
Can help with heart health and increased blood circulation.
However, most reports surrounding the benefits of foot detox are not proven by research investigating whether the health claims are scientifically accurate. One study in 2012 found that foot detoxes did not produce the intended results and could not help remove toxins from the body. (Deborah A. Kennedy, et al., 2012) Other research surrounding foot baths and massages showed that they could help reduce symptoms of mood disorders like schizophrenia because of the relaxing effect they produce. (Kazuko Kito, Keiko Suzuki. 2016)
Ways Toxins are Removed From the Body
Toxins are filtered out of the body in a variety of ways. Breathing out expels carbon dioxide from the body. Another way is through the body’s natural processes. The body has organs and other systems to filter out and release toxins.
Specific organs, such as the liver, kidneys, and lymph nodes, filter and remove harmful and unneeded substances. (UW Integrative Health. 2021)
The health claims surrounding toxin removal through the feet are currently insubstantial because no evidence supports the effectiveness and the anecdotal evidence is not based on science.
Foot detoxes can be an enjoyable experience that can help relieve sore feet, relax the body, and offer relief for certain foot ailments. They could be an excellent addition to a self-care routine. Some of the most commonly used natural foot detoxes include the following.
Epsom Salt Foot Bath
Combining Epsom salts with warm water and soaking the feet for 20–30 minutes can help promote relaxation.
Apple cider vinegar foot baths are made by diluting 1 cup of vinegar in warm water and soaking the feet for 20–30 minutes.
There is limited research available to confirm the health claims.
The studies that have been done have found the reverse effect, that bathing the feet in apple cider vinegar and water can irritate the skin. (Lydia A Luu, et al., 2021)
Baking Soda and Sea Salt
Sea salt combined with baking soda dissolved in a bath and soak the feet for up to 30 minutes. While research is limited, some evidence supports the health benefits associated with sea salt that include: (Ehrhardt Proksch, et al., 2005)
Reduces inflammation in skin conditions, like atopic dermatitis.
Foot baths should be avoided for the following:
There are open sores on the feet that could be irritated by salt and other foot bath ingredients.
Individuals with a pacemaker or any electrical body implant.
Pregnant women.
Consult a healthcare provider before trying any new health protocols.
Foot Orthotics Benefits
References
Kennedy, D. A., Cooley, K., Einarson, T. R., & Seely, D. (2012). Objective assessment of an ionic footbath (IonCleanse): testing its ability to remove potentially toxic elements from the body. Journal of environmental and public health, 2012, 258968. doi.org/10.1155/2012/258968
Kito, K., & Suzuki, K. (2016). Research on the Effect of the Foot Bath and Foot Massage on Residual Schizophrenia Patients. Archives of psychiatric nursing, 30(3), 375–381. doi.org/10.1016/j.apnu.2016.01.002
UW Integrative Health. Improving your health by removing toxins from your body.
Akyuz Ozdemir, F., & Can, G. (2021). The effect of warm salt water foot bath on the management of chemotherapy-induced fatigue. European journal of oncology nursing: the official journal of European Oncology Nursing Society, 52, 101954. doi.org/10.1016/j.ejon.2021.101954
Vakilinia, S. R., Vaghasloo, M. A., Aliasl, F., Mohammadbeigi, A., Bitarafan, B., Etripoor, G., & Asghari, M. (2020). Evaluation of the efficacy of warm salt water foot-bath on patients with painful diabetic peripheral neuropathy: A randomized clinical trial. Complementary therapies in medicine, 49, 102325. doi.org/10.1016/j.ctim.2020.102325
Luu, L. A., Flowers, R. H., Gao, Y., Wu, M., Gasperino, S., Kellams, A. L., Preston, D. C., Zlotoff, B. J., Wisniewski, J. A., & Zeichner, S. L. (2021). Apple cider vinegar soaks do not alter the skin bacterial microbiome in atopic dermatitis. PloS one, 16(6), e0252272. doi.org/10.1371/journal.pone.0252272
Proksch, E., Nissen, H. P., Bremgartner, M., & Urquhart, C. (2005). Bathing in a magnesium-rich Dead Sea salt solution improves skin barrier function, enhances skin hydration, and reduces inflammation in atopic dry skin. International journal of dermatology, 44(2), 151–157. doi.org/10.1111/j.1365-4632.2005.02079.x
Kanwar A. J. (2018). Skin barrier function. The Indian Journal of Medical Research, 147(1), 117–118. doi.org/10.4103/0971-5916.232013
For individuals with stomach issues, can maintaining gut flora balance promote and improve gut health?
Gut Flora Balance
Maintaining gut flora balance is part of optimal digestive health. Gut microbiota, gut microbiome, or gut flora, are the microorganisms, including bacteria, archaea, fungi, and viruses that live in the digestive tract. The type and amount of bacteria present depend on their location in the body which could be the small intestine and colon. This is the storage housing for waste/stool, and the colon comprises hundreds of different types of bacteria, which have specific jobs and functions.
Unhealthy Flora
The more common pathogens are bacteria that can cause illness if left unchecked, including germs like streptococcus/strep throat or E. coli/urinary tract infections and diarrhea. Other common germs found in the colon include: (Elizabeth Thursby, Nathalie Juge. 2017)
Clostridioides Difficile
C. diff overgrowth can cause watery foul-smelling stools daily, and abdominal pain and tenderness.
Enterococcus Faecalis
Enterococcus faecalis is a cause of post-surgical abdominal and urinary tract infections.
Escherichia Coli
E. coli is the most common cause of diarrhea in adults.
This bacteria is present in almost every healthy adult’s colon.
Klebsiella
Klebsiella overgrowth is associated with a Western diet that consists of various meat and animal products.
Bacteroides
Bacteroide overgrowth is associated with colitis, which causes painful inflammation of the colon.
Healthy Flora
Healthy bacteria like Bifidobacteria and Lactobacillus, help maintain gut flora balance and keep the unhealthy bacteria in check. Without healthy flora, the entire colon can become overrun by bad flora, which can result in symptoms like diarrhea and/or illness. (Yu-Jie Zhang, et al., 2015) These protective, microscopic germs have important functions that include:
Assisting with vitamin synthesis – vitamins B and K in the small intestine.
Increases immune system function.
Maintaining regular bowel movements.
Maintaining a clean colon naturally without the need for colon cleansers.
Destroying the unhealthy bacteria.
Preventing unhealthy bacteria overgrowth.
Breaking up gas bubbles from food fermentation.
Bacterial Dismantling
Whether labeled as healthy bacteria or unhealthy, they are both single-celled organisms that can be destroyed quite easily. Sometimes, it is necessary, like when having to take antibiotics to kill a strep throat infection. However, the antibiotics also kill the beneficial bacteria, which can lead to compounding problems that can include: (Mi Young Yoon, Sang Sun Yoon. 2018)
Bowel irregularity – diarrhea and constipation.
Yeast overgrowth – can cause itching, burning around the anus and lead to vaginal and oral yeast infections.
Dysbiosis – the technical name for a lack of healthy bacteria or a bacterial imbalance.
Complications for individuals suffering from irritable bowel syndrome.
There are different ways to destroy bacteria including.
Prolonged diarrhea – can flush out the bad and good bacteria.
Stress
Completing a bowel prep, like those required for a colonoscopy.
Diagnosing Gut Flora Issues
Many times, problems with gut flora will correct themselves, and no action is required. However, individuals facing chronic bowel problems, like colitis or inflammatory bowel disease, may require medical intervention of their colon’s bacteria.
Comprehensive Digestive Stool Analysis/CDSA is a stool test that checks what type and amount of bacteria are present, nutrient absorption rates/digestion speed, and how well food is digested.
If there is a significant difference in the proportion of unhealthy versus beneficial bacteria, a healthcare provider may suggest taking a probiotic or a live microbial supplement to help repopulate and maintain gut flora balance.
Gut Dysfunction
References
Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. The Biochemical journal, 474(11), 1823–1836. doi.org/10.1042/BCJ20160510
Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. International journal of molecular sciences, 16(4), 7493–7519. doi.org/10.3390/ijms16047493
Yoon, M. Y., & Yoon, S. S. (2018). Disruption of the Gut Ecosystem by Antibiotics. Yonsei medical journal, 59(1), 4–12. doi.org/10.3349/ymj.2018.59.1.4
Quigley E. M. (2013). Gut bacteria in health and disease. Gastroenterology & hepatology, 9(9), 560–569.
Should individuals with existing gastrointestinal problems eat bananas?
Bananas
Bananas can be easy to digest and are often recommended for nausea and diarrhea, however, not everyone can tolerate them. (MedlinePlus. 2021)
Bananas are high in fructose, sorbitol, and soluble fiber, which makes them a common trigger for gastrointestinal problems.
Additionally, individuals not used to eating a high-fiber diet may find it helpful to gradually increase fiber and drink more water to alleviate unpleasant symptoms.
If there is a suspicion of intolerance, IBS, or malabsorption, it is recommended to speak with a healthcare provider for an evaluation.
Bananas can make the stomach hurt due to:
Irritable bowel syndrome (IBS)
Cramping
Gas
Bloating
Other gastrointestinal (GI) problems.
Individuals can experience stomach discomfort if there is a fructose intolerance or a rare banana allergy.
Stomach Pain
Bananas are used to replenish potassium and other essential nutrients lost from vomiting or diarrhea.
Some individuals can experience bloating and gas after eating them.
One reason is because of their soluble fiber content.
Soluble fiber dissolves in water and is more readily fermented in the colon than insoluble fiber.
Bananas also contain sorbitol – a naturally occurring sugar that acts as a laxative and can cause gas, bloating, and diarrhea when consumed in large amounts. (U.S. Food and Drug Administration. 2023)
Irritable Bowel Syndrome – IBS
Bananas can be a common trigger food for individuals with IBS.
Bananas are also high in fructose/simple sugar especially when they have overripened.
Individuals who have IBS are advised to avoid bananas because they can trigger many of the same side effects as undigested lactose/sugar in milk. (Johns Hopkins Medicine. 2023)
Ripe bananas are considered to be high in FODMAPS – fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
Individuals following a low FODMAP diet to manage IBS may want to avoid or limit consumption.
Fructose malabsorption is when the body cannot digest or absorb fructose correctly. This causes bloating gas and abdominal discomfort.
Hereditary fructose intolerance is very rare. It happens when the liver cannot assist in the breakdown of fructose.
This condition often causes more severe symptoms and requires additional treatment besides removing fructose from an individual’s diet. (UW School of Medicine and Public Health. 2019)
Most can tolerate small amounts of fructose found in fruits like bananas.
If you’re eating bananas that are too green or unripe, you may also experience stomach discomfort.
Unripened bananas contain high amounts of resistant starch. In large quantities, this can cause mild symptoms like gas and bloating. (Jennifer M Erickson, et al., 2018)
Jackson Siegelbaum Gastroenterology. Colon gas and flatus prevention.
U.S. Food and Drug Administration. Sorbitol.
Capili, B., Anastasi, J. K., & Chang, M. (2016). Addressing the Role of Food in Irritable Bowel Syndrome Symptom Management. The journal for nurse practitioners: JNP, 12(5), 324–329. doi.org/10.1016/j.nurpra.2015.12.007
Johns Hopkins Medicine. 5 foods to avoid if you have IBS.
Monash University. Bananas re-tested.
Dayıoğlu A, Akgiray S, Nacaroğlu HT, Bahçeci Erdem S. The clinical spectrum of reactions due to banana allergy. BMB. 2020;5(2):60-63. doi: 10.4274/BMB.galenos.2020.04.013
Family Medicine Austin. Banana allergy.
UW School of Medicine and Public Health. Fructose-restricted diet.
Erickson, J. M., Carlson, J. L., Stewart, M. L., & Slavin, J. L. (2018). The Fermentability of Novel Type-4 Resistant Starches in In Vitro System. Foods (Basel, Switzerland), 7(2), 18. doi.org/10.3390/foods7020018
The Johns Hopkins Guide to Diabetes. What is resistant starch?
While a healthy, sustainable lifestyle for one individual may not be the best option for another, can experts point out signs of a healthy life?
Healthy Life
Being or living a healthy life is a phrase that can be confusing. Researchers examine some major areas of concern with constant imagery like social media’s role in shaping what behaviors people consider important to reach a physical fitness/health goal. These behaviors prioritize physical appearance and are often linked with negative psychological effects and worsening physical health outcomes. (Binder A, et al., 2021) Studies routinely show that someone’s body shape is not a good indicator of how healthy they really are. (Uhlmann LR, et al., 2018)
Living a healthy life is a multi-faceted endeavor that requires maintaining a balance. New research has shown that “adhering to both quality diet and sufficient physical activity is important for optimally reducing the risk of mortality from all causes, CVD and PDAR cancers.” (Ding D, et al., 2022) Individuals do not need to make extreme changes to these areas of their lifestyle. Studies show that making small adjustments, little by little, prepares the individual to develop long-term sustainable habits. (Adhikari P, Gollub E. 2021)
Nutritional Health
Too much salt, sugar, and saturated fat increases the risk of diseases like diabetes, heart disease, and stroke. (National Institutes of Health, 2017) It can be easy to overlook balanced nutrition and it is not all about what should be restricted and avoided. It is about making sure the body gets the proper amount of nutrient-rich foods essential to overall health. Examples include:
Deficiency of nutrients like magnesium, calcium, and vitamins A, C, D, E, and K are with sleep problems. (Ikonte CJ, et al., 2019)
Not acquiring enough protein can lead to slowed metabolism and weight gain. (Pezeshki A, et al., 2016)
Healthy fats are essential to protect against heart disease and can help maintain high energy levels. (Gammone MA, et al., 2018)
Research has found that depression and nutrition are linked.
Incorporating a diet like the Mediterranean has been associated with a reduced risk of depression symptoms. (Oddo VM, et al., 2022)
Physical Activity
Regular physical activity helps with weight management, reduces the risk of chronic diseases, maintains healthy bones and joints, and contributes to positive mental health and mood.
The Centers for Disease Control and Prevention estimates around 60 percent of the population does not get enough daily physical activity. (Surgeon General Report, CDC. 1999)
According to the research, individuals don’t exercise for consistent reasons that include: not having enough time, no access to resources, and being too tired to work out. (Yen Sin Koh, et al., 2022)
Increasing the heart rate for only 12 minutes a day can protect the cardiovascular system. (Matthew Nayor, et al., 2020)
Signs
A few signs that an individual is healthy.
Stable Energy Levels
Having energy throughout the day is a sign you’re getting high-quality sleep.
Energy levels can also offer clues on nutritional intake, particularly of fats, carbohydrates, and proteins. (Yohannes Adama Melaku, et al., 2019)
The right combination of macronutrients can be different for everyone, especially depending on factors like age, job, medical history, and physical activity.
Paying attention to energy levels at different times of the day can help guide fitness and health goals.
One sign that the mind and body are dealing with stress well is the ability to set boundaries.
Setting boundaries shows recognition and priority for their needs.
This could be boundaries for respect of thoughts and ideas, physical space, emotional needs, the time spent on certain things, sex life, and material possessions.
Fresh Breath
The mouth can show what is going on as far as the health of the body.
Poor oral hygiene can lead to a buildup of bacteria that can spread throughout the respiratory and digestive tracts.
Chronic bad breath is a common sign of poor oral health.
Studies suggest that increased bacteria entering the body can lower immune system response and increase the development of general health problems. (NIH. 2018)
Time to Change
Signs that the mind and body are not healthy include:
Always sick or feel as if you’re coming down with something.
The stomach is constantly feeling like it is bloated, backed up, or dealing with acid reflux or indigestion.
The human body, organs, and tissues are complex structures, and the signals they transmit about underlying issues can be subtle which individuals tend to not notice until the little problems become major ones. It’s important to look at life habits and be honest about changes that may need to be implemented to improve health, lessen the risk of chronic health conditions, and improve quality of life.
Multidisciplinary Evaluations and Treatment
References
Binder, A., Noetzel, S., Spielvogel, I., & Matthes, J. (2021). “Context, Please?” The Effects of Appearance- and Health-Frames and Media Context on Body-Related Outcomes. Frontiers in public health, 9, 637354. doi.org/10.3389/fpubh.2021.637354
Uhlmann, L. R., Donovan, C. L., Zimmer-Gembeck, M. J., Bell, H. S., & Ramme, R. A. (2018). The fit beauty ideal: A healthy alternative to thinness or a wolf in sheep’s clothing? Body image, 25, 23–30. doi.org/10.1016/j.bodyim.2018.01.005
Ding, D., Van Buskirk, J., Nguyen, B., Stamatakis, E., Elbarbary, M., Veronese, N., Clare, P. J., Lee, I. M., Ekelund, U., & Fontana, L. (2022). Physical activity, diet quality and all-cause cardiovascular disease and cancer mortality: a prospective study of 346 627 UK Biobank participants. British Journal of sports medicine, bj sports-2021-105195. Advanced online publication. doi.org/10.1136/bjsports-2021-105195
Adhikari, P., & Gollub, E. (2021). Evaluation of the Small Changes, Healthy Habits Pilot Program: Its Influence on Healthy Eating and Physical Activity Behaviors of Adults in Louisiana. European journal of investigation in health, psychology, and education, 11(1), 251–262. doi.org/10.3390/ejihpe11010019
How dietary factors influence disease risk. National Institutes of Health (NIH)
Ikonte, C. J., Mun, J. G., Reider, C. A., Grant, R. W., & Mitmesser, S. H. (2019). Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016. Nutrients, 11(10), 2335. doi.org/10.3390/nu11102335
Pezeshki, A., Zapata, R. C., Singh, A., Yee, N. J., & Chelikani, P. K. (2016). Low protein diets produce divergent effects on energy balance. Scientific reports, 6, 25145. doi.org/10.1038/srep25145
Gammone, M. A., Riccioni, G., Parrinello, G., & D’Orazio, N. (2018). Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients, 11(1), 46. doi.org/10.3390/nu11010046
Oddo, V. M., Welke, L., McLeod, A., Pezley, L., Xia, Y., Maki, P., Koenig, M. D., Kominiarek, M. A., Langenecker, S., & Tussing-Humphreys, L. (2022). Adherence to a Mediterranean Diet Is Associated with Lower Depressive Symptoms among U.S. Adults. Nutrients, 14(2), 278. doi.org/10.3390/nu14020278
Adults, Surgeon General Report, CDC.
Koh, Y. S., Asharani, P. V., Devi, F., Roystonn, K., Wang, P., Vaingankar, J. A., Abdin, E., Sum, C. F., Lee, E. S., Müller-Riemenschneider, F., Chong, S. A., & Subramaniam, M. (2022). A cross-sectional study on the perceived barriers to physical activity and their associations with domain-specific physical activity and sedentary behavior. BMC public health, 22(1), 1051. doi.org/10.1186/s12889-022-13431-2
Saint-Maurice, P. F., Graubard, B. I., Troiano, R. P., Berrigan, D., Galuska, D. A., Fulton, J. E., & Matthews, C. E. (2022). Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults. JAMA internal medicine, 182(3), 349–352. doi.org/10.1001/jamainternmed.2021.7755
Nayor, M., Shah, R. V., Miller, P. E., Blodgett, J. B., Tanguay, M., Pico, A. R., Murthy, V. L., Malhotra, R., Houstis, N. E., Deik, A., Pierce, K. A., Bullock, K., Dailey, L., Velagaleti, R. S., Moore, S. A., Ho, J. E., Baggish, A. L., Clish, C. B., Larson, M. G., Vasan, R. S., … Lewis, G. D. (2020). Metabolic Architecture of Acute Exercise Response in Middle-Aged Adults in the Community. Circulation, 142(20), 1905–1924. doi.org/10.1161/CIRCULATIONAHA.120.050281
Melaku, Y. A., Reynolds, A. C., Gill, T. K., Appleton, S., & Adams, R. (2019). Association between Macronutrient Intake and Excessive Daytime Sleepiness: An Iso-Caloric Substitution Analysis from the North West Adelaide Health Study. Nutrients, 11(10), 2374. doi.org/10.3390/nu11102374
Jamieson, J. P., Black, A. E., Pelaia, L. E., Gravelding, H., Gordils, J., & Reis, H. T. (2022). Reappraising stress arousal improves affective, neuroendocrine, and academic performance outcomes in community college classrooms. Journal of experimental psychology. General, 151(1), 197–212. doi.org/10.1037/xge0000893
Vernia, F., Di Ruscio, M., Ciccone, A., Viscido, A., Frieri, G., Stefanelli, G., & Latella, G. (2021). Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition. International journal of medical sciences, 18(3), 593–603. doi.org/10.7150/ijms.45512
For individuals, does knowing about food condiments nutritional values help with overall health?
Food Condiments
Condiment options go beyond the standard mayonnaise, ketchup, and mustard. Today there are various options to use as toppers, to marinate, tenderize, increase flavor, and add an appeal to the dish. Most condiments don’t provide much nutrition, but some do contain healthy ingredients like herbs, spices, heart-healthy fats, and antioxidants.
Healthy
The food condiments that are made the healthiest are those that are low in calories and unhealthy fat and they are made with less or no processed additives and quality ingredients that provide health benefits.
Pico de Gallo
This is a low-calorie, low-fat, nutrient-dense salsa that can zest up any meal.
It is made with tomatoes, onions, jalapeños, and lime.
Easily make your own to control sodium levels.
Top salads, vegetables, or protein with the salsa to add flavor.
Use as a dip for fresh raw vegetables as a snack.
Mustard
Mustard is a very low-calorie – 5 calories in 1 teaspoon, low-carbohydrate, and fat-free condiment that can increase the flavor of food by adding a sweet, sour, or spicy kick.
Most traditional mustards – yellow and spicy – are made with mustard seed, distilled vinegar, garlic powder, onion powder, salt, spices, and turmeric.
This means that mustard contains little or insignificant calories, fat, protein, and carbohydrate in one serving.
Studies have shown that turmeric can provide health benefits from a compound called curcumin.
Preclinical studies suggest that curcumin can act as an antioxidant and has anti-inflammatory, anticancer, and neuroprotective properties. (Abrahams S, et al., 2019)
Flavored mustards, like honey flavor, can contain added sugars, therefore, it is recommended to read the label before eating.
Balsamic, red or white wine or apple cider vinegar can be used on side dishes, salads, sandwiches, and to marinate.
This condiment ranges from 0 calories to 10 calories per tablespoon and contains no sodium.
Studies have shown that apple cider vinegar can reduce fasting blood sugar in individuals at risk for type 2 diabetes. (Johnston CS, Quagliano S, White S. 2013)
Hot Sauce
Hot sauce is made from red chili peppers.
Top eggs, vegetables, or whole grains with a few dashes.
Studies suggest that adding spice can help satisfy hunger, help curb appetite and possibly speed up metabolism. (Emily Siebert, et al., 2022)
Read labels as sauces can contain added sugars.
Ketchup
Because of its carbohydrate and sugar content, ketchup is a condiment that needs to be portion-controlled, especially for individuals with diabetes who are following a modified nutritional plan.
Although much of the fat is unsaturated/healthy type, it can be hard to portion control this food condiment, which can result in excess calorie intake.
Barbecue Sauce
Barbecue sauce is moderate in calories, around 60 in two tablespoons, but it can contain a large amount of sodium and sugar.
Most brands can contain 10 to 13 grams of sugar/equivalent to 3 teaspoons and 280 to 350 milligrams of sodium.
The recommended serving size is two tablespoons.
Individuals trying to watch calorie and sugar intake are recommended to stick to one serving.
Sour Cream
Sour cream contains 60 calories and 6 grams of fat in two tablespoons.
Regularly consuming saturated fat has been linked with heart disease, high cholesterol, and diabetes.
A healthy substitute for sour cream can be a tablespoon or two of low-fat or non-fat plain Greek yogurt.
Regardless of the healthy or non-healthy food condiments, it is recommended not to drown the food in them and stick to the recommended serving sizes.
Benefits of Healthy Diet and Chiropractic Care
References
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Individuals dealing with health problems, UTIs, and skin issues can become chronic, what are the effects and benefits of drinking cranberry juice?
Cranberry Juice
Cranberries are a healthy source of nutrients and antioxidants. Cranberry juice is a recommended source of vitamin C, with the added benefits of promoting digestive, heart, immune, and skin health. Most individuals can safely drink cranberry juice to their diet with no issues, but women who are pregnant or individuals that take blood thinners, or medications should discuss adding cranberry intake with a doctor or specialist first.
One cup of unsweetened cranberry juice provides 23.5 milligrams or 26% of the daily value for vitamin C. (USDA 2018)
To avoid excess consumption of added sugars and maximize the benefits, it is recommended to drink unsweetened cranberry juice.
Digestive Health
Cranberries contain antioxidant compounds/polyphenolsthat have been shown to help with digestive health.
A study found that drinking cranberry juice was associated with increased beneficial gut bacteria and decreased constipation.
Research funded by a cranberry juice company found participants who consumed cranberry juice twice daily had lower levels of several risk factors for heart disease, stroke, and diabetes than those who received a placebo. (USDA 2016)
A systematic review and meta-analysis found that cranberry supplementation may improve body weight and blood pressure levels.
Cranberries may also help improve high-density lipoprotein (HDL) cholesterol—considered “good” cholesterol—in younger adults.
Cranberry juice contains vitamin C, which is important for immune system function.
Research suggests that inadequate vitamin C consumption can lead to decreased immunity and an increased risk of infections. (Carr A, Maggini S, 2017)
Skin Health
Thanks to its high antioxidant content, cranberry juice may help protect your skin against damage caused by free radicals that contributes to premature aging.
The vitamin C in cranberry juice is also needed for collagen production.
Collagen is a type of protein that provides strength, elasticity, and structural support to the skin, helping to keep it firm and smooth.(Pullar JM, et al., 2017)
Infection Prevention
A study found that cranberry components known as proanthocyanidins, can promote oral health.
Cranberries activate antibacterial processes that can prevent bacteria from binding together, reducing periodontitis/gum disease and the formation of dental plaque. (Chen H, et al., 2022)
Urinary Tract Infection Prevention
Cranberries have gone through many studies for home treatment of UTIs.
It is believed the chemical compounds/proanthocyanidins can help prevent certain bacteria from sticking to the lining of the urinary tract, thus reducing the risk of UTIs. (Das S. 2020)
A study found cranberry products in the form of juice or tablets may lower the risk of UTIs in at-risk groups by approximately 30%.
At-risk groups include those with recurrent UTIs, pregnant women, older adults, and individuals with chronic indwelling catheters (devices used for short-term bladder drainage) and neurogenic bladder (conditions in which people lack bladder control due to problems in the brain, spine, or spinal cord). (Xia J Yue, et al., 2021)
Daily Amount
There is no official recommendation on the optimal amount of juice an individual should consume for health benefits. Most studies examining the benefits have used amounts ranging from 8 to 16 ounces, or around 1 to 2 cups per day. (The Cranberry Institute) However, cranberry juice with large amounts of added sugar can contribute to increased calories, leading to weight gain and other health concerns. Therefore, it is important to read the product label and look for pure, 100% cranberry juice.
If the pure juice is too tart, dilute it with some ice or water.
Avoid cranberry cocktails that are often mixed with other juices, like grape or apple juice, and contain added sugars that can decrease the benefits.
Chicas MC, Talcott S, Talcott S, Sirven M. Effect of cranberry juice supplementation on the gut microbiome and inflammatory markers: a randomized, double-blind, placebo-controlled study in overweight individuals. Curr Dev Nutr. 2022;6(Suppl 1):272. doi:10.1093/cdn/nzac053.013
Chen H, Wang W, Yu S, Wang H, Tian Z, Zhu S. Procyanidins and their therapeutic potential against oral diseases. Molecules. 2022;27(9):2932. doi:10.3390/molecules27092932
Pourmasoumi M, Hadi A, Najafgholizadeh A, Joukar F, Mansour-Ghanaei F. The effects of cranberry on cardiovascular metabolic risk factors: A systematic review and meta-analysis. Clinical Nutrition. 2020;39(3):774-788. doi:10.1016/j.clnu.2019.04.003
Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866
Xia J Yue, Yang C, Xu D Feng, Xia H, Yang L Gang, Sun G ju. Consumption of cranberry as adjuvant therapy for urinary tract infections in susceptible populations: A systematic review and meta-analysis with trial sequential analysis. PLoS One. 2021;16(9):e0256992. doi:10.1371/journal.pone.0256992
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