Back Clinic Health Team. The level of functional and metabolic efficiency of a living organism. In humans, it is the ability of individuals or communities to adapt and self-manage when facing physical, mental, psychological, and social changes in an environment. Dr.Alex Jimenez D.C., C.C.S.T, a clinical pain doctor who uses cutting-edge therapies and rehabilitation procedures focused on total health, strength training, and complete conditioning. We take a global functional fitness treatment approach to regain complete functional health.
Dr. Jimenez presents articles both from his own experience and from a variety of sources that pertain to a healthy lifestyle or general health issues. I have spent over 30+ years researching and testing methods with thousands of patients and understand what truly works. We strive to create fitness and better the body through researched methods and total health programs.
These programs and methods are natural and use the body’s own ability to achieve improvement goals, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs. As a result, individuals live a fulfilled life with more energy, a positive attitude, better sleep, less pain, proper body weight, and education on maintaining this way of life.
Join the calisthenics movement and experience a versatile approach to fitness designed for all skill levels.
Introduction
Many people might suffer musculoskeletal ailments due to their stressful schedules and habits. Anyone at any age may be affected by it, from muscular imbalances to low back discomfort; therapy is required when people have overlapping risk profiles. Many patients begin seeking therapy for musculoskeletal diseases to lessen the pain they experience. Many would choose surgical treatment to alleviate the overlapping risk profiles depending on the degree. Others, conversely, could attempt non-surgical methods to alleviate musculoskeletal discomfort. Since musculoskeletal issues are one of the main causes of disability, non-surgical therapies may safely and affordably relieve the body’s misdirected pain. By aligning the spine and extending the afflicted muscles, non-surgical therapies such as chiropractic adjustments may help alleviate musculoskeletal problems. However, to assist patients in healing over the long term, chiropractors will create a personalized treatment plan that includes active movement exercises—where calisthenics comes in—to help rebuild muscle strength and mobility function.
What is Calisthenics?
Also known as bodyweight training, calisthenics utilizes the person’s body to build muscle strength and increase flexibility while enhancing neuromuscular control. When people start incorporating regular physical activity into their routine, they will notice their health and quality of life improved, their fitness levels will increase, and the risk of several chronic diseases associated with the musculoskeletal body will be reduced. (Bellissimo et al., 2022) The best way to think about calisthenics is to think like push-ups, planks, squats, and dynamics stretches when working out. Additionally, calisthenics can be scalable and adaptable to any person’s fitness level without heavy gym equipment or HIIT workouts. For individuals dealing with musculoskeletal conditions like low back pain or associated pain symptoms, calisthenics is a safer and more effective option. Calisthenics can even help with cognitive decline associated with musculoskeletal disorders by reducing comorbidities correlated with the muscles and cognitive function. (Osuka et al., 2020)
How It Supports Musculoskeletal Health?
Musculoskeletal pain is a multi-factorial condition that involves environmental factors that cause long-term pain and disability. (Caneiro et al., 2021) Everyday motions can cause strain and fatigue to the various muscle groups and, over time, can affect the joints in the extremities. For individuals dealing with musculoskeletal disorders, calisthenics can offer numerous benefits to reduce pain-like symptoms associated with the musculoskeletal system:
Improved Core Stability: Calisthenics can help strengthen the core muscles, providing the necessary stability to reduce low back pain. (Zemkova & Zapletalova, 2022)
Enhanced Mobility: Calisthenics can utilize gentle functional movements within the upper and lower extremities to help preserve the joint’s range of motion.
Injury Prevention: Individuals incorporating calisthenics for muscle pain will notice that their postural muscles are getting stronger, thus improving body biomechanics and reducing compensatory movements.
Neuromuscular Re-education: Calisthenic exercises help retrain muscles to fire appropriately, which is excellent for individuals with a sedentary lifestyle. Individuals with a sedentary lifestyle who start doing calisthenic exercises will notice a positive effect on energy expenditure, endothelial function, and muscle improvement. (Mear et al., 2022)
Can Core Exercises Help With Back Pain?-Video
Calisthenics Integrated With Chiropractic Care
When it comes to incorporating non-surgical treatment with calisthenics, chiropractic care can help many individuals deal with overlapping pain symptoms associated with musculoskeletal disorders. Chiropractic care incorporates mechanical and manual spinal manipulation to help realign the spine and remobilize the body while reducing muscle pain. (Coulter et al., 2018) When chiropractors address the structural misalignment of the person’s spine through adjustments, they can pinpoint the causes and start to assess the individual by coming up with a personalized treatment plan that includes calisthenics as part of their active rehabilitation to reengage their musculoskeletal system to maintain the improvements. In chiropractic and functional medicine settings, calisthenics is often prescribed as part of active rehabilitation. After addressing structural misalignments through manual adjustments, patients are encouraged to reengage their musculoskeletal system to maintain improvements.
Here’s how calisthenics fits in:
Post-Adjustment Stabilization: Exercises help “lock in” structural corrections by reinforcing proper posture and movement.
Corrective Exercise Protocols: Practitioners may prescribe targeted calisthenics to improve muscular imbalances contributing to pain.
Home Programs: These exercises are ideal for patients to perform safely at home with little to no equipment.
Calisthenic Exercises For Low Back Pain
For individuals dealing with acute or chronic low back pain, these beginner-friendly calisthenics exercises can help relieve muscle tension in the lower back while promoting postural stability. It is always important to consult a doctor before starting a new exercise routine.
Glute Bridge
Glute bridges can help decompress the lumbar spine while strengthening the glutes and hamstrings.
How to do it:
Laying down on your back with knees bent and feet flat on the floor.
By engaging the core muscles, lift the hips towards the ceiling.
Hold the position for 5 seconds, then lower slowly.
Repeat 10–15 times for three sets.
Bird-Dog
Bird-Dog can be an excellent exercise to help individuals improve their spinal stability by engaging their core and multifidus muscles to reduce back pain.
How to do it:
Be on a mat on your hands and knees to have a neutral spine alignment.
Simultaneously extend the right arm and left leg while keeping your spine neutral.
Hold the position for 5-10 seconds, then slowly switch sides.
Perform 10 reps per side for three sets.
Wall Sit
Wall sit exercises are excellent for individuals with low back pain. They help strengthen the surrounding muscles in the lumbar spine and activate the quadriceps to support neutral pelvic alignment.
How to do it:
Stand up straight with your back against a wall and slide to a seated position with the thighs parallel to the floor
Engage the core muscles and hold between 10-30 seconds. Tip: Gradually increase the time for an effective workout.
Repeat 3–5 times for three sets.
Pelvic Tilt
For individuals dealing with tension and low back pain in their lumbar spine, pelvic tilts can help provide relief while improving core muscle control.
How to do it:
Lay on your back with bent knees on a mat.
Gently lower your lower back into the mat while engaging the core muscles.
Hold the position for 10 seconds before relaxing.
Repeat the motion for 10–15 times for three sets.
Conclusion
Calisthenics is more than simply a bodyweight exercise; it’s a fantastic therapeutic technique that can be used in conjunction with chiropractic adjustments. By using exercises to reenergize the musculoskeletal system and lessen muscular soreness, calisthenics may motivate people to take charge of their health and wellbeing. Calisthenic exercises may hasten rehabilitation, avert more injuries, and enhance general functional ability since the body’s primary function is mobility. People who begin using calisthenics into their everyday practice will see that their movement improves and that their fitness objectives are met.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of assessing individuals with musculoskeletal disorders affecting their daily routines. When asking important questions to our associated medical providers, we advise patients to incorporate exercises like calisthenics to help reengage the musculoskeletal system while reducing muscle pain within the lumbar region. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.
References
Bellissimo, G. F., Ducharme, J., Mang, Z., Millender, D., Smith, J., Stork, M. J., Little, J. P., Deyhle, M. R., Gibson, A. L., de Castro Magalhaes, F., & Amorim, F. (2022). The Acute Physiological and Perceptual Responses Between Bodyweight and Treadmill Running High-Intensity Interval Exercises. Front Physiol, 13, 824154. doi.org/10.3389/fphys.2022.824154
Caneiro, J. P., Bunzli, S., & O’Sullivan, P. (2021). Beliefs about the body and pain: the critical role in musculoskeletal pain management. Braz J Phys Ther, 25(1), 17-29. doi.org/10.1016/j.bjpt.2020.06.003
Coulter, I. D., Crawford, C., Hurwitz, E. L., Vernon, H., Khorsan, R., Suttorp Booth, M., & Herman, P. M. (2018). Manipulation and mobilization for treating chronic low back pain: a systematic review and meta-analysis. Spine J, 18(5), 866-879. doi.org/10.1016/j.spinee.2018.01.013
Mear, E., Gladwell, V. F., & Pethick, J. (2022). The Effect of Breaking Up Sedentary Time with Calisthenics on Neuromuscular Function: A Preliminary Study. Int J Environ Res Public Health, 19(21). doi.org/10.3390/ijerph192114597
Osuka, Y., Kojima, N., Sasai, H., Ohara, Y., Watanabe, Y., Hirano, H., & Kim, H. (2020). Exercise Types and the Risk of Developing Cognitive Decline in Older Women: A Prospective Study. J Alzheimers Dis, 77(4), 1733-1742. doi.org/10.3233/JAD-200867
Zemkova, E., & Zapletalova, L. (2022). The Role of Neuromuscular Control of Postural and Core Stability in Functional Movement and Athlete Performance. Front Physiol, 13, 796097. doi.org/10.3389/fphys.2022.796097
Embrace tofu in your meals for a healthy alternative. Discover its uses and benefits in a balanced diet today.
Introduction
When it comes to improving one’s health and well-being, consuming the correct quantity of nutrient-dense meals not only feeds the body but also gives the musculoskeletal, cardiovascular, and gastrointestinal systems, to mention a few, more nutrients. Minor dietary adjustments may reduce the overlapping risk profiles that environmental variables might produce, which can result in discomfort and agony. Small dietary adjustments may also increase protein intake to support musculoskeletal development and lessen the body’s cardiovascular problems. Tofu is among the most nutrient-dense and adaptable proteins. Today’s article will cover several forms of tofu, their nutritional content, cardiovascular health benefits, and how to include them in a balanced diet.
What Is Tofu?
Made from a soybean slurry and pressed into a solid block, tofu or bean curd is a century-old food from China that has become a staple in East Asia. This versatile food has become a staple source of protein that is becoming more popular globally due to its cooking adaptability and impressive nutritional profile. Tofu comes from soybean seeds as it is bioactive, consisting of soaking, draining, and grinding to a gelatinous block filled with abundant beneficial lipids. Bioactive compounds become a great source of plant-based protein for many individuals. (Dang et al., 2023)
Nutritional Value of Tofu
Since tofu is a great meat alternative for those seeking a plant-based or low-saturated-fat diet as a typical 0.25 block of firm tofu with a serving of 116 grams provides:
Protein: 9g
Calories: 88
Fat: 6g
Saturated Fat: 0.8g
Carbohydrates: 2.2g
Dietary Fibers: 0.3g
Sodium: 8g
Potassium: 140mg
Iron: 34% DV (Daily Value)
Calcium: 40% DV (Daily Value)
Magnesium: 8% DV (Daily Value)
Vitamin B6: 5% DV (Daily Value)
Additionally, the soybean from which tofu is made is a legume that contains no cholesterol, is low in saturated fats, and contains all eight essential amino acids (Montgomery, 2003), making it very appealing to cardiovascular patients.
The Healing Diet: Combat Inflammation & Embrace Wellness- Video
Tofu & Cardiovascular Health
Many do not realize that tofu will benefit cardiovascular health when incorporated into their protein intake. By incorporating tofu into a cardiovascular diet, many will notice lower LDL (low-density lipoprotein) cholesterol. This is due to the hypocholesterolemic effects of the soy protein in tofu. (Messina, 2016) Additionally, tofu has isoflavones that can promote cell proliferation in the body while acting as an antioxidant that can exert anti-inflammatory properties. (Rizzo et al., 2023) Some of the potential benefits of incorporating tofu to support cardiovascular health include:
Rich with healthy heart fats
Reduce cholesterol
Provides support to blood pressure
Weight management
Additionally, with its associated phytochemicals, tofu can help improve lipid profiles when people substitute animal protein with soy to reduce cardiovascular diseases like coronary heart disease and control blood cholesterol levels. (Erdman, 2000)
Types of Tofu
Now, for individuals trying to figure out how to incorporate tofu into various cooking methods and different recipes since it comes in a variety of textures:
Silken Tofu: Silken tofu has a soft and creamy texture, ideal for smoothies, dressings, or desserts.
Soft Tofu: Soft tofu is slightly firmer than silken and similar to Jello. It works well in soups or scrambles.
Firm Tofu: Firm tofu holds its shape well; perfect for stir-fries, grilling, or baking.
Extra-Firm Tofu: Extra-firm tofu is dense and chewy, perfect for recipes that require a desired meatier texture, and best for frying.
Fermented Tofu: Fermented tofu is a preserved, tangy tofu used as a condiment or flavor enhancer in food dishes.
Is Tofu A Good Protein Source?
Tofu can be an excellent alternative to animal protein for vegans or vegetarians looking to reduce their meat intake. Many individuals can incorporate tofu as part of their diet for protein intake to maintain muscle strength and repair due to its essential amino acids that the body needs to function throughout the day.
Adding Tofu Into A Diet?
Tofu is incredibly adaptable as part of a person’s diet as it can absorb the flavors of the ingredients it’s cooked with. Tofu can be boiled, fried, or steamed into healthy dishes while allowing the individual to think more about their nutrition and encouraging them to consider the changes to incorporate in their food habits. (Eze et al., 2018)
Final Thoughts
More than simply an animal protein alternative, tofu is a heart-smart, nutrient-dense meal that can be included into a variety of diets and promote cardiovascular health. Tofu may be included into meals for many individuals who are thinking about increasing their protein intake. This might be their answer to eating healthily and leading a healthier life because of its isoflavones, vital amino acids, and cardiovascular health support.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of assessing individuals dealing with cardiovascular issues and are looking for natural alternatives to incorporate plant-based foods into a healthy diet. When asking important questions to our associated medical providers, we advise patients to incorporate tofu into their diet to reduce the effects of cardiovascular disorders related to the body. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.
References
Dang, Y., Ren, J., Guo, Y., Yang, Q., Liang, J., Li, R., Zhang, R., Yang, P., Gao, X., & Du, S. K. (2023). Structural, functional properties of protein and characteristics of tofu from small-seeded soybeans grown in the Loess Plateau of China. Food Chem X, 18, 100689. doi.org/10.1016/j.fochx.2023.100689
Erdman, J. W., Jr. (2000). AHA Science Advisory: Soy protein and cardiovascular disease: A statement for healthcare professionals from the Nutrition Committee of the AHA. Circulation, 102(20), 2555-2559. doi.org/10.1161/01.cir.102.20.2555
Eze, N. M., Okwume, U. G., Eseadi, C., Udenta, E. A., Onyeke, N. G., Ugwu, E. N., Akubue, B. N., Njoku, H. A., & Ezeanwu, A. B. (2018). Acceptability and consumption of tofu as a meat alternative among secondary school boarders in Enugu State, Nigeria: Implications for nutritional counseling and education. Medicine (Baltimore), 97(45), e13155. doi.org/10.1097/MD.0000000000013155
Messina, M. (2016). Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients, 8(12). doi.org/10.3390/nu8120754
Rizzo, J., Min, M., Adnan, S., Afzal, N., Maloh, J., Chambers, C. J., Fam, V., & Sivamani, R. K. (2023). Soy Protein Containing Isoflavones Improves Facial Signs of Photoaging and Skin Hydration in Postmenopausal Women: Results of a Prospective Randomized Double-Blind Controlled Trial. Nutrients, 15(19). doi.org/10.3390/nu15194113
When you don’t have breadcrumbs or want to try something else, what are healthy substitutes for breadcrumbs that may yield similar results without sacrificing flavor or texture?
Bread Crumbs
Various recipes call for bread crumbs. Adding bread crumbs to sauces and other dishes helps bind and thicken wet ingredients while sprinkling bread crumbs on top of casseroles can add a crispy, crunchy texture. Individuals who follow low-carb or gluten-free meal plans or those with allergies to wheat may choose to avoid bread crumbs and dishes made with them. Wheat-free substitutes can replace bread crumbs in recipes with similar results, though the recipe may vary slightly.
Why Use Substitutes?
Individuals with food allergies or dietary restrictions may seek a substitute for bread crumbs since they may contain common allergens like wheat and gluten. Wheat is among the most common food allergies in the U.S. (Asthma and Allergy Foundation of America, 2022)
For those with allergies or sensitivities, gluten- and wheat-free bread crumbs are available to purchase at some stores, and some use alternatives out of preference. Crushing different varieties of chips, crackers, and pretzels can be used instead of bread crumbs, adding a unique flavor and texture. However, these substitutes may not be an option for recipes that call for bread crumbs to bind or thicken wet ingredients.
Bread products like bread crumbs can be part of a balanced diet. Guidelines recommend between 3 and 5 servings of whole grains daily for adults, including whole-wheat bread. (United States Department of Agriculture, 2025)
The main macronutrient in bread crumbs is carbohydrates.
Bread crumbs are usually consumed in small amounts because they are not the main ingredient.
Substitutes
Rolled Oats or Oat Flour
Oats and oat flour are often used as gluten-free alternatives to wheat in baking. Oats by weight are:
Lower in calories
Provide more complex carbohydrates.
They are a richer source of dietary fiber than bread crumbs.
Like regular flour, oats can be a binder in meat-based recipes. For example, if a recipe for meatloaf or meatballs calls for bread crumbs, rolled oats or oat flour can be successfully substituted.
Ensure the oats are gluten-free for individuals with gluten allergies, celiac, or gluten sensitivity. Though oats are inherently gluten-free, they may be processed on shared equipment and exposed to cross-contamination.
Cornflakes
Cornflakes can also add a crunchy texture to baked recipes. While corn is inherently gluten-free, cornflakes may not be. For individuals who have allergies or sensitivities, ensure you use gluten-free cornflakes. To use cornflakes, crunch them up by adding them to a ziplock bag and pressing them on the outside.
Nuts
Try nuts like almonds, walnuts, pecans, and cashews to add crunch and nutrients to a recipe. They are rich in healthy fats, protein, vitamins, and minerals. Plain nuts are also gluten-free, but roasted nuts may contain a wheat-based coating. Be sure to read the labels before using them.
Seeds
Seeds are a nutritious substitute.
They offer a different crispy, crunchy texture.
Shredded Coconut
Shredded or desiccated coconut can be used for sweet or rich recipes. It is perfect for adding to baked goods, especially gluten-free varieties. The recipe may need to be adjusted slightly because coconut has more moisture than regular bread crumbs. Do a small sample first to see how the coconut works in the recipe.
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Learn about gua-sha combined with chiropractic care and how it can improve your well-being through ancient healing techniques.
Introduction
When it comes to many individuals dealing with musculoskeletal pain, it can be due to many environmental factors that can affect the body. Excessive movement can affect different body areas, from overly stressful days to injuries. Some of the more common musculoskeletal issues are neck, shoulder, and back pain. These muscle issues can cause referred pain to the upper and lower extremities while causing the affected muscles to become tight and stiff. When individuals are experiencing musculoskeletal pain, many can incorporate non-surgical treatments to not only relax the body but also reduce the overlapping symptoms of musculoskeletal pain affecting the muscles. One of the most underutilized and effective tools that can help relax the affected muscles is Gua Sha therapy.
What is Gua-Sha?
Gua Sha is a traditional healing technique incorporating a smooth-edged tool made from either jade, rose quartz, or metal to scrape the skin gently. This technique has been used regularly in China and Southeast Asia and has therapeutic properties to restore the body’s chi or energy. “Gua Sha” means scraping stagnant blood to increase circulation beneath the skin. Thus enhancing the immune surveillance function of the affected muscle. (Chu et al., 2021) GuaSha therapy can be a powerful therapeutic tool for reducing inflammation in soft tissues, improving mobility within the extremities, and relieving muscle pain.
How Gua-Sha Helps With Musculoskeletal Pain
Now, when it comes to individuals dealing with musculoskeletal pain, it is often associated with overuse, repetitive movements, injuries, poor posture, or chronic conditions. When these environmental factors start to cause musculoskeletal pain, it can affect different body areas, especially the neck, shoulders, and back. These common areas of musculoskeletal pain can cause localized or referred pain that causes the muscles, fascia, and ligaments to be pain generators due to overuse, leading to myofascial pain and muscle trigger points. (Knezevic et al., 2021) Gua Sha therapy can address these root musculoskeletal causes by:
Breaking up fascia adhesions and scar tissue within the soft tissues
Gua Sha can reduce inflammation in the affected area by improving muscle microcirculation.
Help stimulate the parasympathetic nervous system, providing pain relief
Releasing muscle tension and myofascial trigger points in the upper and lower extremities
Helps to enhance lymphatic drainage, thus reducing swelling and stagnation
In short, Gua Sha can help remove du meridian obstructions, replenish the body’s energy, remove blood stasis, and promote blood circulation for natural healing. (Wang et al., 2020)
Discovering the Benefits of Chiropractic Care- Video
Gua-Sha & Chiropractic Care: A Powerful Combination
When individuals are experiencing musculoskeletal issues within their upper and lower extremities correlated with environmental factors, many will often seek non-surgical treatment for their pain. Some non-surgical treatments, like chiropractic care, can benefit the musculoskeletal system. Chiropractic care emphasizes diagnosing and managing musculoskeletal disorders that use mechanical and manual spinal manipulation. (Trager et al., 2024) Combined with Gua Sha, it can be more effective in promoting healing properties since chiropractic care helps restore joint mobility and realign the spine. Gua-Sha helps break down or scrape the surrounding tissues. For chiropractors, incorporating the Graston technique (another form of Gua Sha) utilizes specialized instruments to modify the affected body area structure and composition of soft tissue. This then enhances fascia mobility while addressing tissue adhesions. (Deshmukh & Phansopkar, 2023)
The Benefits of Chiropractic Care & Gua-Sha
Chiropractic adjustments assist people in maintaining healthy musculoskeletal alignment, significantly reducing discomfort in the muscles, joints, bones, and connective tissues. (Chu et al., 2023) The following are some advantages of using gua sha either by itself or in conjunction with chiropractic care:
Relief from shoulder, back, and neck discomfort
Increase the flexibility and range of motion of your muscles.
Reduced inflammation in the afflicted muscle
Speeds up the body’s recuperation process
As part of an individual’s personalized treatment strategy, Gua-Sha and chiropractic adjustments may assist in addressing the underlying problems that impact the whole kinetic body chain. Gua Sha may be used either before to or after a chiropractic adjustment to help restore tissue flow and function, lessen guarding, promote mobility, and boost the procedure’s efficacy. This, in turn, supports both functional musculoskeletal mobility and long-term repair.
Common Gua-Sha Uses In Musculoskeletal Care
A mild, non-invasive treatment that can be tailored to each person’s tolerance and healing requirements, gua sha therapy is useful for several ailments. This comprises:
Persistent lower back or neck discomfort
Syndrome of Myofascial Pain
Carpal tunnel syndrome
Tendonitis (e.g., Achilles, tennis elbow)
Fascia plantar
Scarring or stiffness after surgery
The malfunctioning of the TMJ and tension headaches
Although Gua Sha treatment has several positive benefits for the musculoskeletal system, not everyone who has particular vascular or skin issues or who bleeds readily should use it. People must speak with their affiliated healthcare professionals to explore a suitable, individualized treatment plan for certain illnesses.
Conclusion
People seeking a natural, non-pharmacological remedy for environmental-induced musculoskeletal discomfort may use Gua Sha in their personalized chiropractic therapy regimen. By promoting soft tissue health and ensuring adequate spinal alignment, this combination may lessen the likelihood that musculoskeletal issues will recur. People who begin to consider their health and well-being will have a whole team to support them on their path to wellness and help them become pain-free with chiropractic adjustments and Gua Sha treatment.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of assessing individuals dealing with musculoskeletal pain by incorporating Gua-Sha and chiropractic care. When asking important questions to our associated medical providers, we advise patients to utilize Gua-Sha combined with chiropractic care to reduce musculoskeletal pain and restore soft tissue mobility in the extremities. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.
References
Chu, E. C., Lin, A. F. C., & Chu, V. (2023). The Inclusion of Chiropractic Care in the Healthy China Initiative 2030. Cureus, 15(8), e43068. doi.org/10.7759/cureus.43068
Chu, E. C. P., Wong, A. Y. L., Sim, P., & Kruger, F. (2021). Exploring scraping therapy: Contemporary views on an ancient healing – A review. J Family Med Prim Care, 10(8), 2757-2762. doi.org/10.4103/jfmpc.jfmpc_360_21
Deshmukh, N. S., Jr., & Phansopkar, P. (2023). Effect of the Graston Technique and Cupping Therapy on Pain and Functions in Individuals With Medial Tibial Stress Syndrome: A Randomized Clinical Trial. Cureus, 15(11), e48246. doi.org/10.7759/cureus.48246
Knezevic, N. N., Candido, K. D., Vlaeyen, J. W. S., Van Zundert, J., & Cohen, S. P. (2021). Low back pain. The Lancet, 398(10294), 78-92. doi.org/10.1016/s0140-6736(21)00733-9
Trager, R. J., Bejarano, G., Perfecto, R. T., Blackwood, E. R., & Goertz, C. M. (2024). Chiropractic and Spinal Manipulation: A Review of Research Trends, Evidence Gaps, and Guideline Recommendations. J Clin Med, 13(19). doi.org/10.3390/jcm13195668
Wang, Y. W., Xi, Z. W., Pu, B., Chen, G. Y., Ma, Y. F., Liu, D. L., & Xu, X. (2020). Gua sha therapy for chronic low back pain: A protocol for systematic review. Medicine (Baltimore), 99(40), e20606. doi.org/10.1097/MD.0000000000020606
Explore the clinical approach to reproductive health, focusing on evidence-based practices to enhance well-being.
Reproductive Health
In terms of reproductive health, many women may see physical changes when their menstrual cycles increase or decrease, which might have an impact on their bodies. Menstrual changes may continue anywhere from one to three years, but each woman’s menopausal symptoms will be unique.
The following are a few signs of hormonal alterations related to reproductive health:
Sleeplessness
Variations in weight
Weariness Muscle and joint pain
At the same time, a woman’s body is exhibiting pain-like sensations as a result of hormonal changes related to her reproductive health. The body, hormones, and spinal structure all change with age. Low back pain may result from overlapping risk profiles for the musculoskeletal system and reproductive health caused by a variety of environmental variables that impact the body. Numerous variables, such as different menstrual cycles and greater pain sensitivity, are blamed for the low back discomfort that many people, particularly women, experience. (Chen and others, 2024)
Hormone Replacement Therapy
Hormone replacement Therapy or HRT is a treatment that can be used to treat some of the symptoms of hormonal changes associated with reproductive health by replacing hormones that are at a lower level. For females, low estrogen and progesterone levels can affect neuroprotective receptors in the brain, causing symptoms of inflammation and stress to impact the body. (Hwang et al., 2020) For males, low testosterone levels can cause skeletal muscle mass and strength reduction, decreased bone mineral density, and sexual dysfunction. (Barone et al., 2022) So, for males and females, taking HRT can help replenish the lost hormones in their bodies and reduce the overlapping pain symptoms.
Andropause & Menopause
When a woman between the ages of mid-40s and mid-50s deals with changes in their menstrual cycle, it is known as menopause. When a woman goes through menopause, it is a transition period where the woman’s ovaries stop releasing eggs, and their hormone levels of estrogen and progesterone decrease, thus ceasing a woman’s menstruation cycle. Within that time frame during menopause, most women will experience weight gain and have an increase of peripheral fat stored in the hips, glutes, and around the abdominals. (Ko & Kim, 2020) This extra weight around the abdominals and hips can lead to the development of musculoskeletal issues like back pain.
While males have the capability of reproduction throughout their lives after puberty, when they begin to age, they produce low testosterone levels and fewer sperm. Additionally, a majority of men can experience low levels of testosterone hormones as they start to notice a decreased libido, body hair loss, loss of muscle mass, and breast enlargement. This is known as andropause, where, like menopause in women, the testosterone hormone levels are lowered. Luckily, low testosterone levels can be tested, allowing males to be treated with testosterone replacement therapy. Testosterone replacement therapy can provide beneficial results by replenishing testosterone levels associated with reducing symptoms of decreased libido, improving skeletal muscle function, and restoring bone mineral density. (Barbonetti et al., 2020)
Testosterone Deficiency In Men- Video
Surgical & Non-Surgical Interventions
Many middle-aged adults would discuss with their partners about not wanting to have children or are finished having children. When it comes to interventions such as this, many choose surgical or non-surgical procedures. Females can have a surgical procedure known as tubal ligation. This procedure has the fallopian tubes either cut, tied, or removed to prevent pregnancy while still having their menstrual cycle until menopause, so there is no impact on the hormones. For males, they can go through a surgical procedure known as a vasectomy so that the vas deferens are cut and sealed. Both methods are 99% effective in preventing pregnancy. These outpatient procedures have different state laws and safeguards regarding sterilization surgery.
However, not many people will go on the surgical route to prevent surgery and will go on the non-surgical route. Many people will utilize birth control methods like birth control medication, condoms, and natural cycle planning. For women, many will incorporate hormonal birth control medication as part of their routine in preventing pregnancy. Some of the added benefits for women who are taking contraceptives include: (Allen et al., 2013)
Restoring menstrual regularity
Improving vasomotor symptoms
Preventing bone mineral density decline
Sex Changes In Middle Adulthood
Many people are sexually active via communication and strong connections with their partners, making them an integral part of people’s life at any age. Intimacy allows many healthy couples to express their needs and desires more easily. Adults also experience sexual changes associated with their reproductive health as they age. Many women have pelvic discomfort as a result of decreased lubrication brought on by the vagina’s normal constriction, shortening, and thinning of its walls.
As men age, their erection functionality also changes, particularly if they have health and wellness-related comorbidities. The inability to get an erection, often known as erectile dysfunction or ED, is one of the most prevalent changes in older guys. (Sooriyamoorthy & Leslie, 2025) When risk profiles from environmental variables intersect, ED may develop as a symptom. Fortunately, ED may be treated by altering one’s lifestyle and taking care of interpersonal or psychological problems. (Lowy & Ramanathan, 2022) Men may find it challenging to talk to their physicians about it, but it is crucial for their health and welfare.
Final Thoughts
In general, many people who suffer from pain and musculoskeletal problems might benefit from a personalized treatment plan for their sexual and reproductive health. In the long run, small changes to a routine can pay off, and gradually introducing a new routine—such as eating more vegetables and lean meats, exercising for half an hour, or getting a wellness checkup—can help manage pain-like symptoms brought on by environmental factors and support an individual’s health journey.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of assessing individuals dealing with reproductive and sexual health associated with body pain. When asking important questions to our associated medical providers, we advise patients to implement various approaches to their reproductive and sexual health associated with their pain. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
References
Allen, R. H., Cwiak, C. A., & Kaunitz, A. M. (2013). Contraception in women over 40 years of age. CMAJ, 185(7), 565-573. doi.org/10.1503/cmaj.121280
Barbonetti, A., D’Andrea, S., & Francavilla, S. (2020). Testosterone replacement therapy. Andrology, 8(6), 1551-1566. doi.org/10.1111/andr.12774
Barone, B., Napolitano, L., Abate, M., Cirillo, L., Reccia, P., Passaro, F., Turco, C., Morra, S., Mastrangelo, F., Scarpato, A., Amicuzi, U., Morgera, V., Romano, L., Calace, F. P., Pandolfo, S. D., De Luca, L., Aveta, A., Sicignano, E., Trivellato, M.,…Crocetto, F. (2022). The Role of Testosterone in the Elderly: What Do We Know? Int J Mol Sci, 23(7). doi.org/10.3390/ijms23073535
Chen, D., Zhou, J., Lin, C., Li, J., Zhu, Z., Rao, X., Wang, J., Li, J., Chen, H., Wang, F., Li, X., Gao, M., Zhou, Z., Xi, Y., & Li, S. (2024). A causal examination of the correlation between hormonal and reproductive factors and low back pain. Front Endocrinol (Lausanne), 15, 1326761. doi.org/10.3389/fendo.2024.1326761
Hwang, W. J., Lee, T. Y., Kim, N. S., & Kwon, J. S. (2020). The Role of Estrogen Receptors and Their Signaling across Psychiatric Disorders. Int J Mol Sci, 22(1). doi.org/10.3390/ijms22010373
Ko, S. H., & Kim, H. S. (2020). Menopause-Associated Lipid Metabolic Disorders and Foods Beneficial for Postmenopausal Women. Nutrients, 12(1). doi.org/10.3390/nu12010202
Lowy, M., & Ramanathan, V. (2022). Erectile dysfunction: causes, assessment and management options. Aust Prescr, 45(5), 159-161. doi.org/10.18773/austprescr.2022.051
Discover the versatility of pineapple in recipes and health benefits. This fruit is a must-have for your kitchen and diet.
Introduction
Many individuals will start eating more fruits and vegetables as part of a healthy diet in order to provide their bodies the necessary vitamins and minerals for optimum health. Many people may notice that overlapping pain-like symptoms, such as inflammation, are being lessened and controlled by eating a balanced diet. Pineapple is one fruit in particular that might lessen the inflammatory effects on the musculoskeletal system. The nutritional profile of pineapples, their ability to lower inflammation, and how to include them in one’s diet will all be covered in today’s article.
The Power Of The Pineapple
Pineapple (Ananas comosus L.) is more than just a tropical treat to snack on both frozen or on its own—it’s a nutritional powerhouse packed with essential vitamins, antioxidants, and enzymes that promote overall health. Innated in South America and anywhere tropical, the pineapple has been used to treat various ailments. (Kumar et al., 2023) This vibrant fruit is highly relished due to its unique aroma and sweet taste while containing vitamins and minerals that can be a delicious and natural way to incorporate into a healthy diet for optimal wellness. (Mohd Ali et al., 2020)
Nutritional Facts
While pineapple is being riched in nutrients, a single cup of fresh pineapple, which is about 165 grams, provides:
Calories: 82
Carbohydrates: 22g
Fiber: 2.3g
Sugars: 16g
Protein: 1g
At the same time, nutrients and vitamins from eating a pineapple provide immune function, energy production, and cellular repair. Some of the nutrients pineapple include:
Vitamin C: 131%
Manganese: 76%
Vitamin B6: 9%
Copper: 9%
Thiamine (B1): 9%
Fighting Inflammation Naturally- Video
Pineapple’s Role in Reducing Inflammation
When the body deals with pain-like issues, it can lead to inflammation. Inflammation is the body’s natural defense system that helps heal and attack pathogens in the affected area. This is due to the immune system sending out inflammatory cells and cytokines to start healing the affected area. One of the standout benefits of pineapple is its powerful anti-inflammatory properties. Pineapple has an enzyme known as bromelain.
One of the standout benefits of pineapple is its powerful anti-inflammatory properties, largely attributed to an enzyme called bromelain. This enzyme stems from the pineapple plant and has a double effect by modulating the immunological response that is significant for proper immune system functioning while preserving homeostasis. (Hikisz & Bernasinska-Slomczewska, 2021) Additionally, some of the benefits bromelain offers include:
Reduce Joint Pain and Swelling
Enhance Recovery After Exercise
Support Digestive Health
Additionally, bromelain can suppress the NF-KappaB signaling pathway by reducing inflammatory gene expression and attenuating the inflammatory cascade by breaking down the proteins involved in edema formation and swelling associated with inflammation. (Kansakar et al., 2024)
Additional Health Benefits of Pineapple
There are additional benefits when it comes to incorporating pineapple to not only reduce inflammation but also to help manage the body by:
Boosts Immunity
Supports Heart Health
Aids in Weight Management
This is because pineapple’s antioxidants help protect the body from free radicals that trigger illnesses caused by oxidative stress and inflammation. (Arulselvan et al., 2016) The fibers, antioxidants, and hydration levels can help the body even further when incorporated into a healthy diet.
Incorporating Pineapple Into Your Diet
Pineapple is incredibly versatile fruit and can be enjoyed in various ways. It provides an abundance of dietary fibers and phytochemicals and has a high nutritional value and medicinal properties. (Seenak et al., 2021) Some of the ways many people can incorporate pineapple into their diet include:
Fresh: Add chunks to smoothies, salads, or yogurt for an extra source of antioxidants. Additionally, put fresh pineapple chunks in the freezer for 2-3 hours on parchment paper for a delicious snack.
Grilled: Grilling pineapple can enhance its sweetness and be served with protein dishes.
Blended: Make refreshing pineapple juice or incorporate frozen chunks into tropical smoothies.
Cooked: Cooking pineapple on a stovetop can be a great option for incorporating it into stir-fries and salsas or as a topping for lean meats like chicken or fish.
Final Thoughts
In addition to being a summertime tropical fruit, pineapple is a superfood that is full of vitamins and nutrients with anti-inflammatory qualities that help the body fight against inflammation. A nutritious diet that includes pineapple can help many individuals feel more energized and control their pain-related symptoms. Eating fresh pineapple, whether it’s grilled, juiced, or combined into a smoothie, may improve their general health and well-being.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of incorporating anti-inflammatory foods to reduce the inflammatory effects from affecting the body. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine, like incorporating pineapple into a healthy diet, which can reduce the inflammatory effects in the body. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
References
Arulselvan, P., Fard, M. T., Tan, W. S., Gothai, S., Fakurazi, S., Norhaizan, M. E., & Kumar, S. S. (2016). Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev, 2016, 5276130. doi.org/10.1155/2016/5276130
Hikisz, P., & Bernasinska-Slomczewska, J. (2021). Beneficial Properties of Bromelain. Nutrients, 13(12). doi.org/10.3390/nu13124313
Kansakar, U., Trimarco, V., Manzi, M. V., Cervi, E., Mone, P., & Santulli, G. (2024). Exploring the Therapeutic Potential of Bromelain: Applications, Benefits, and Mechanisms. Nutrients, 16(13). doi.org/10.3390/nu16132060
Kumar, V., Garg, V., & Dureja, H. (2023). Therapeutic Application of Pineapple: A Review. Recent Adv Food Nutr Agric, 14(2), 107-125. doi.org/10.2174/2772574X14666230522114039
Mohd Ali, M., Hashim, N., Abd Aziz, S., & Lasekan, O. (2020). Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products. Food Res Int, 137, 109675. doi.org/10.1016/j.foodres.2020.109675
Seenak, P., Kumphune, S., Malakul, W., Chotima, R., & Nernpermpisooth, N. (2021). Pineapple consumption reduced cardiac oxidative stress and inflammation in high cholesterol diet-fed rats. Nutr Metab (Lond), 18(1), 36. doi.org/10.1186/s12986-021-00566-z
Learn about the clinical approach of identity formation and its role in facilitating personal insight and emotional well-being.
Introduction
Many individuals deal with musculoskeletal, autoimmune, gut, or body issues that can affect their daily routine and how they perceive themselves when getting checked out by their doctors. Many healthcare professionals can help assess individuals with these pain-like symptoms causing overlapping risk profiles by creating a safe and positive experience with a clinical approach. By creating a secure environment, many individuals can have good experiences when pain-like issues are affecting their bodies. By delving into today’s article, we are going to look into identity formation, the four identity statuses, and the various areas of identity development.
Theories & Types of Identity Formation
A lot of individuals have an identity, but have they always had one? Everyone’s identity is a conglomeration of the characteristics, values, and attributes they consider significant and use to define themselves. People’s identities are developed as they mature and gain knowledge about the world; they are not forced upon them. Adolescence is the first period when individuals notice a significant change toward identity creation and self-exploration.
A major concern in theories of teenage development is identity building. Identity formation, for instance, was emphasized as the main sign of effective development throughout adolescence in Erikson’s 1968 classic theory of developmental phases. Teenagers who struggle to define their identities may have role confusion, which suggests that they need to do more self-discovery and are unclear of their place in the world.
The Four Identity Statuses
Many healthcare providers will hear their patients describe identity formation during adolescence as it involves decision points and commitments regarding belief systems (e.g., religion, politics) and occupations. The four modes of reacting to late identity crises during the adolescent phase were described, measured, and validated so that individuals could figure out their identity status. (Marcia, 1966) The four described identity statuses are:
Foreclosure: An individual commits to an identity without exploring options.
Identity diffusion: When individuals neither explore nor commit to any identities.
Moratorium: A state in which individuals actively explore options but have not made commitments.
Identity achievement: When individuals have explored different options and made identity commitments.
For example, teens may commit to an identity without exploring if they are content with the values, culture, and religion they were raised in. Teens in foreclosure status may adopt large parts of their parents’ identities or the identity parents have put them on. However, when teens achieve identity, they can explore the world for themselves and decide how they identify due to those experiences. This causes them to relinquish their claims of infantile sources of gratification, thus renouncing lingering fantasies of competence. (Marcia, 1967) At the same time, many people have experienced things that led to a crisis. The thing is that a crisis doesn’t necessarily mean a negative event; it’s simply branching out from what’s comfortable to discover who they are.
Understanding The Effects Of Personal Injury- Video
Various Areas of Identity Development
As a stage in the adolescent life cycle, identity development happens to many people. For many, the search for identity begins in the teenage years. During these years, adolescents are more open to taking on different behaviors and appearances to discover who they are. In an attempt to find their own identity and discover who they are, adolescents tend to cycle through several identities to find one that suits them best. Multiple factors like family life, environment, and social status can make it difficult to develop and maintain an identity. Some studies suggest that this process might be more accurate to identity development rather than formation but confirm this is a typical change process in people’s thoughts about themselves.
Several different areas of identity development are described:
Religious identity: Teens’ religious views are similar to those of their families. Many may question specific customs, practices, or ideas in their parents’ faith, but a few may completely reject their families’ religion. This is due to the dynamic of the parent-adolescent relationship with religion, which exerts positive effects on adolescent adjustments. (Kim-Spoon et al., 2012)
Political identity: Adolescents’ political identity is influenced by their parents’ political beliefs. In the 21st century, a new trend shows decreased political affiliation among young adults. However, many adolescents tend to be more liberal than their elders on social issues. This is because many adolescents encounter events that trigger their civic interest and challenge their beliefs and moralities. (Stattin et al., 2017) Like in other aspects of identity formation, adolescent individuals are predicted by their parents’ involvement and current events when there is an interest in politics.
Vocational identity: Adolescents in earlier generations envisioned themselves working in a particular job and often worked as apprentices or part-time in such occupations. This is a rare case for many people in today’s world. Vocational identity is also related to ego identity by correlating with a successful transition from school to work, allowing individuals to be more confident in their decision-making ability, especially in environmental ambiguities. (Koo & Kim, 2016) Still, vocational identity takes a bit longer to develop since many workplaces require specific skills and knowledge that require additional education or are acquired on the job. Additionally, many job opportunities held by teens are not in occupations many will seek as adults.
Ethnic identity: Ethnic identity refers to how many individuals come to terms with who they are based on ethnicity or racial ancestry. According to the U.S. Census 2012, Americans under 18 are from historically marginalized ethnic groups. Many people who identify under BIPOC (Black, Indigenous, people of color) have discovered their ethnoracial identity as an important part of their identity formation as teens.
Gender identity: Gender identity involves an individual’s sense of gender and can be similar to or different from their biological sex regardless of age group. Gender identity greatly influences many adolescents during these years of self-discovery and can impact other areas of identity, like religion and politics.
Self-Concept
Self-concept and self-esteem are the two primary facets of identity formation. The capacity of an individual to have views and beliefs established with confidence, consistency, and stability throughout the course of their life is the central premise of self-concept. Cognitive growth in early adolescence leads to increased self-consciousness, awareness of others and their opinions, the ability to think about abstract future possibilities, and the ability to weigh many alternatives at once. As a consequence, many teenagers will stop using straightforward, global, and concrete self-descriptions when they are younger. As kids, they use physical characteristics like gender, hair color, or whether they’re quick to identify themselves.
Many teenagers have the ability to imagine many “possible selves” that they may become, and the decisions they make may have long-term effects or possibilities. Exploring these options may cause individuals to make sudden changes in how they show themselves when the teenager selects or rejects traits and actions. In addition, when combining their combinational operation with their degree of identification, both men and females exhibit strong positive connections. (Wagner, 1987) This in turn means directing the real self in the direction of the ideal self. The ideal self differs from person to person; many individuals aspire to be the person they want to be, while many others dread becoming the person they do not want to be. Many may find this unsettling, but it may also serve as motivation by demonstrating consistent conduct that aligns with the ideals and distinguishes the feared potential selves.
Our ideal and frightened selves may be simultaneously explored and discovered. In an effort to create their own identities, many young people may observe characteristics in their family members, friends, or other community members and begin to consider what they like and dislike at the same time. Teenagers learn to identify the factors that impact their conduct and how others see them, which leads to a further distinction in their self-concept known as differentiation. Differentiation seems to be completely established by mid-adolescence and peaks when students enter the seventh or ninth grade. Nowadays, identifying contradictory material in one’s self-concept is a frequent cause of anxiety. Nonetheless, by promoting their exploration and growth, it might help a lot of teenagers.
Self-Esteem
Self-esteem is the other component of identity building. By definition, one’s ideas and emotions about one’s identity and self-concept constitute one’s self-esteem. Many views contend that a strong desire to preserve, defend, and improve oneself is a component of self-esteem. Contrary to common opinion, little evidence supports these views, suggesting that teenage self-esteem has significantly declined. The two sexes have distinct levels of self-esteem; women have higher levels of self-esteem when they have supportive friendships. However, women have poor self-esteem when they are unable to meet someone with similar interests and hobbies or when they are unable to get the acceptance of their friends.
Males have varied levels of self-esteem. Males are more focused on defining authority and establishing and claiming their independence regarding self-esteem. This, in turn, enables men to effectively have high self-esteem via the influence of their peers and friends. However, a male’s poor self-esteem may be further exacerbated by a lack of romantic abilities or the inability to sustain another person’s attachment.
Conclusion
Numerous medical experts may use a clinical approach to identity development to provide a secure environment and a satisfying experience for people when evaluating the pain-like sensations impacting their bodies. Additionally, by offering a variety of alternatives in their individualized treatment plans to improve their health and well-being, a thorough awareness of the significance of identity development helps foster positive relationships with patients.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of identity formation when assessing individuals dealing with various pain-like symptoms within their bodies. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine to reduce the pain-like symptoms associated with body pains. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
References
Kim-Spoon, J., Longo, G. S., & McCullough, M. E. (2012). Parent-adolescent relationship quality as a moderator for the influences of parents’ religiousness on adolescents’ religiousness and adjustment. J Youth Adolesc, 41(12), 1576-1587. doi.org/10.1007/s10964-012-9796-1
Koo, H.-Y., & Kim, E.-J. (2016). Vocational Identity and Ego Identity Status in Korean Nursing Students. Asian Nursing Research, 10(1), 68-74. doi.org/10.1016/j.anr.2015.11.001
Marcia, J. E. (1966). Development and validation of ego-identity status. J Pers Soc Psychol, 3(5), 551-558. doi.org/10.1037/h0023281
Marcia, J. E. (1967). Ego identity status: relationship to change in self-esteem, “general maladjustment,” and authoritarianism. J Pers, 35(1), 118-133. doi.org/10.1111/j.1467-6494.1967.tb01419.x
Stattin, H., Hussein, O., Ozdemir, M., & Russo, S. (2017). Why do some adolescents encounter everyday events that increase their civic interest whereas others do not? Dev Psychol, 53(2), 306-318. doi.org/10.1037/dev0000192
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