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.
Can individuals incorporate miso into their diets to improve their gut health and utilize its beneficial properties?
What Is Miso?
As the weather starts to get colder, many people start thinking about making soups, stews, and hot foods. However, when it comes to a person’s health and wellness, many people wonder what to add to their soups while adding many nutritional foods and proteins that can make them not only flavorful but also add beneficial properties to their diet. Why not add miso? Miso is fermented soybean paste, a rice-based food product in Japan that is a staple cooking product. (Saeed et al., 2022) Additionally, since miso is a soybean product, many people incorporate it into their soups as it contributes to many health benefits to Japanese-style diets and can even enhance various dishes. (Ito, 2020) At the same time, many people who start to incorporate miso as part of their diet will notice some beneficial results in their gut system. We associate with certified medical providers who inform our patients of the benefits of incorporating miso into a nutritional diet. While asking important questions to our associated medical providers, we advise patients to integrate ways to add miso to their foods and help reduce bad bacterial growth in their gut system. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Types Of Miso
Miso can come in various types depending on how long it has been left to be fermented and its ingredients to see what color and flavor intensity will be put into the cooking. All miso products are in paste form and can be paired well with any protein like chicken, meat, and fish. The types of miso include:
White miso (Shiro miso): Mildest, sweet, less salty
Yellow miso (Shinshu miso): Mild, earthier, more acidic
Red miso (Aka miso): Salty, slightly bitter
Brown rice miso (Genmai miso): Sweet, mild, earthy
Barley miso (Mugi miso): Mild, earthy, not gluten-free
Miso Nutritional Facts
When it comes to the nutritional facts of miso, one tablespoon of miso contains about:
1 tbsp of miso: 17g
Calories: 34
Total Fats: 1g
Cholesterol: 0mg
Sodium: 634mg
Total Carbohydrates: 4.3g
Protein: 2.2g
It is important to note that a bit of miso goes a long way due to its high sodium content and its various vitamins and nutrients.
Eat Right To Feel Better- Video
Beneficial Properties of Miso
When it comes to the beneficial properties of miso, it has numerous benefits that can help the body provide the nutrients it needs to fuel. Since miso is a fermented seasoning, it is rich in nutrients and has probiotic microorganisms that can help propagate healthy good bacteria to the gut while enhancing the immune system. (Paul et al., 2023) Additionally, when consumed daily, miso can help improve skin moisture, stimulate ceramides, have an anti-hypertensive effect, and many other beneficial effects. (Kotake et al., 2022)
Improves Gut Health
Since miso is a probiotic, it can help many individuals with gut issues since the gut system has trillions of bacteria that activate and mediate the body. (de Vos et al., 2022) Many people don’t realize that the gut is known as the second brain, and when environmental factors start to affect the gut, it can cause many health problems. So, adding miso can help influence good bacteria to reduce harmful bacteria and directly influence the epithelial immune cells of the GI tract. (Wieers et al., 2019)
Incorporating Miso In Your Diet
Since miso has a sweet/salty flavor, it can be used in various recipes. It can be taken in small amounts depending on the individual’s taste and what ingredients many people use for their cooking. At the same time, if a person is on a low-sodium diet, limiting the intake or avoiding it if they have a food allergy to soy is best. Making small changes and adding healthy nutritional substitutes to food can help many people live healthier.
References
de Vos, W. M., Tilg, H., Van Hul, M., & Cani, P. D. (2022). Gut microbiome and health: mechanistic insights. Gut, 71(5), 1020-1032. doi.org/10.1136/gutjnl-2021-326789
Ito, K. (2020). Review of the health benefits of habitual consumption of miso soup: focus on the effects on sympathetic nerve activity, blood pressure, and heart rate. Environ Health Prev Med, 25(1), 45. doi.org/10.1186/s12199-020-00883-4
Kotake, K., Kumazawa, T., Nakamura, K., Shimizu, Y., Ayabe, T., & Adachi, T. (2022). Ingestion of miso regulates immunological robustness in mice. PLOS ONE, 17(1), e0261680. doi.org/10.1371/journal.pone.0261680
Paul, A. K., Lim, C. L., Apu, M. A. I., Dolma, K. G., Gupta, M., de Lourdes Pereira, M., Wilairatana, P., Rahmatullah, M., Wiart, C., & Nissapatorn, V. (2023). Are Fermented Foods Effective against Inflammatory Diseases? Int J Environ Res Public Health, 20(3). doi.org/10.3390/ijerph20032481
Saeed, F., Afzaal, M., Shah, Y. A., Khan, M. H., Hussain, M., Ikram, A., Ateeq, H., Noman, M., Saewan, S. A., & Khashroum, A. O. (2022). Miso: A traditional nutritious & health-endorsing fermented product. Food Sci Nutr, 10(12), 4103-4111. doi.org/10.1002/fsn3.3029
Wieers, G., Belkhir, L., Enaud, R., Leclercq, S., Philippart de Foy, J. M., Dequenne, I., de Timary, P., & Cani, P. D. (2019). How Probiotics Affect the Microbiota. Front Cell Infect Microbiol, 9, 454. doi.org/10.3389/fcimb.2019.00454
Can individuals with arthritis incorporate various natural remedies to reduce joint pain in their extremities and restore mobility?
Introduction
Regarding the body, joints allow the upper and lower extremities to be mobile. This allows the host to move, bend, flex, and rotate without feelings of pain and discomfort. However, as many people age, so do the body and joints, as wear and tear can cause limited movement and stiffen the body. When this happens, it can lead to inflammatory effects and joint disorders. When the joints develop limited mobility and have overlapping risk profiles, it can come in the form of arthritis. When it comes to arthritis can come into two forms: osteo and rheumatoid, and both forms can cause two different inflammatory effects on the joints, causing pain and discomfort to the individual. Luckily, there are natural ways to manage the overlapping pain profiles caused by arthritis. In today’s article, we will look at the difference between the two forms of arthritis and how various natural remedies can help reduce pain-like symptoms caused by arthritis. We associate with certified medical providers who inform our patients of how arthritis can affect the joints and cause pain-like symptoms to their extremities. While asking important questions to our associated medical providers, we advise patients to incorporate various natural remedies to reduce pain-like symptoms related to arthritis and restore joint health. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Osteoarthritis Vs. Rheumatoid Arthritis
How often do you experience pain in your upper and lower extremities in the cold and feel better with the heat? Do you experience your fingers locking up constantly, making it difficult to grasp objects? Or do you notice swelling or redness in your joints, causing a decreased range of motion? When it comes to the joints dealing with these pain-like issues, it could be due to inflammation, causing the surrounding muscles, tissues, and tendons to become swollen. When it is not being treated, it can lead to the development of arthritis. Arthritis can come in two forms: osteoarthritis and rheumatoid arthritis. These two forms can affect the joints differently, confusing many individuals. Rheumatoid arthritis is a common autoimmune joint disease that causes hyperplasia of the joint tissue and synovial inflammation, which causes cortical bone loss and marginal bone erosion. (Liu et al., 2021) Osteoarthritis can develop when the cartilage between the bones wears down, and it causes the pain associated with inflammation that sensitizes the joint capsule. (Knights et al., 2023) At the same time, osteoarthritis is a well-known degenerative joint disease that is the main cause of disability in a person’s daily living. It has a multifactorial etiology affecting the joint structures. (Yunus et al., 2020) When dealing with either of these forms of arthritis, many people have found natural remedies to help manage the symptoms and reduce the pain.
Unlock The Secrets of Inflammation- Video
Natural Remedies For Arthritis
When it comes to reducing pain-like symptoms that are caused by arthritis and managing their associated symptoms, many people start to make small changes in their daily routine. Many people start changing their eating habits by incorporating anti-inflammatory and antioxidant foods to reduce inflammatory cytokines and help reduce the progression of arthritis. (Gioia et al., 2020) At the same time, changing dietary habits are a small part of creating healthy habits. Therapeutic exercises and braces for the joints can also help reduce the pain and progression of arthritis. (Siddiq et al., 2024) When people commit to a healthy diet full of antioxidants and anti-inflammatory properties and exercise, it can help reduce not only arthritis but also the co-morbidities associated with arthritis, like chronic musculoskeletal pain. (Sakamoto et al., 2023)
Turmeric & Magnesium
Another natural remedy that many people can incorporate to reduce arthritis affecting their joints is taking turmeric and magnesium supplements. Turmeric is part of the curcumin plant, a powerful antioxidant that can help reduce pain affecting the joints by decreasing the inflammatory status of arthritis. (Calderon-Perez et al., 2021) This is because turmeric and curcumin are natural oxygen scavengers and active nitrogen providers that effectively treat pain from arthritic joints. (Zeng et al., 2021) At the same time, magnesium supplements can help relieve pain and arthritic joints by achieving a holistic analgesic effect on the individual. (Zhu et al., 2024) By incorporating these supplements as part of a holistic treatment plan for individuals with arthritis in their joints, they can manage their symptoms and reduce pain.
References
Calderon-Perez, L., Llaurado, E., Companys, J., Pla-Paga, L., Boque, N., Puiggros, F., Valls, R. M., Pedret, A., Llabres, J. M., Arola, L., & Sola, R. (2021). Acute Effects of Turmeric Extracts on Knee Joint Pain: A Pilot, Randomized Controlled Trial. J Med Food, 24(4), 436-440. doi.org/10.1089/jmf.2020.0074
Gioia, C., Lucchino, B., Tarsitano, M. G., Iannuccelli, C., & Di Franco, M. (2020). Dietary Habits and Nutrition in Rheumatoid Arthritis: Can Diet Influence Disease Development and Clinical Manifestations? Nutrients, 12(5). doi.org/10.3390/nu12051456
Knights, A. J., Redding, S. J., & Maerz, T. (2023). Inflammation in osteoarthritis: the latest progress and ongoing challenges. Curr Opin Rheumatol, 35(2), 128-134. doi.org/10.1097/BOR.0000000000000923
Liu, Y. Q., Liu, Y., Chen, Z. Y., Li, H., & Xiao, T. (2021). Rheumatoid arthritis and osteoporosis: a bi-directional Mendelian randomization study. Aging (Albany NY), 13(10), 14109-14130. doi.org/10.18632/aging.203029
Sakamoto, J., Miyahara, S., Motokawa, S., Takahashi, A., Sasaki, R., Honda, Y., & Okita, M. (2023). Regular walking exercise prior to knee osteoarthritis reduces joint pain in an animal model. PLOS ONE, 18(8), e0289765. doi.org/10.1371/journal.pone.0289765
Siddiq, M. A. B., Oo, W. M., & Hunter, D. J. (2024). New therapeutic strategies in osteoarthritis. Joint Bone Spine, 91(6), 105739. doi.org/10.1016/j.jbspin.2024.105739
Yunus, M. H. M., Nordin, A., & Kamal, H. (2020). Pathophysiological Perspective of Osteoarthritis. Medicina (Kaunas, Lithuania), 56(11). doi.org/10.3390/medicina56110614
Zeng, L., Yu, G., Hao, W., Yang, K., & Chen, H. (2021). The efficacy and safety of Curcuma longa extract and curcumin supplements on osteoarthritis: a systematic review and meta-analysis. Biosci Rep, 41(6). doi.org/10.1042/BSR20210817
Zhu, Y., Shen, S., Cui, L., Wu, L., & Zhang, B. (2024). Magnesium sulphate and sodium bicarbonate as additives for periarticular local infiltration analgesia improve pain management after unicompartmental knee arthroplasty: a prospective, double-blind, randomized controlled trial. J Orthop Surg Res, 19(1), 764. doi.org/10.1186/s13018-024-05233-6
Can melatonin help many individuals dealing with sleep issues and help them stay asleep longer and feel refreshed in the morning?
What Is Melatonin?
How often do you have trouble sleeping at night? Do you constantly toss and turn at night, which makes you stay awake even longer? Or do you feel continually stressed, and you feel more tired than before, and that is affecting your routine? Many people can fall asleep instantly when it comes to getting a good night’s sleep. However, when environmental factors like stress and insomnia start to affect the body,while causing many people to deal with restless sleep and symptoms of fatigue that affect their routine. Hence, why are many people taking a supplement known as melatonin to get a full night’s sleep? But what is melatonin, and how can it help improve sleep quality? Located and secreted in the pineal gland, melatonin is a hormone primarily synthesized to regulate the body’s sleep and wake cycle. (Savage et al., 2024) This hormone helps many people fall asleep, stay asleep, and wake up refreshed. At the same time, it is an antioxidant that dampens chronic inflammation and helps with the immune system. We associate with certified medical providers who inform our patients of the effects of melatonin as a supplement to reduce overlapping risk profiles affecting sleep quality. While asking important questions to our associated medical providers, we advise patients to incorporate various techniques to stay asleep longer and utilize melatonin when needed. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Its Benefits
Melatonin is a hormone that is producedfrom the body’s pineal gland, and it can naturally command the circannual rhythm as its synthesis and exert its effect on the body’s biological rhythm and sleep initiation. (Boutin et al., 2023) There are many benefits that melatonin provides as it can:
Lengthen total sleep time
Reduce seasonal depression
Increase human growth hormone levels
Help with eye health
Treat GERD
However, many people have noticed that melatonin has hypnotic “effects” that are exerted through thermoregulatory mechanisms. Melatonin helps the body lower its core temperature, reduce arousal, and increase sleep propensity (Dawson & Encel, 1993). This allows many people dealing with sleep disorders to have a good night’s rest and feel better when waking up.
Eating Right To Feel Better- Video
How Melatonin Improves Sleep
When it comes to melatonin and improving sleep quality, many people with sleep disorders like insomnia, CRSD (Circadian Rhythm Sleep Disorder, and DSPD (Delayed Sleep Phase Disorder) use melatonin in pill and gummy form to administer the beneficial properties of improving sleep initiation and maintenance. (Cruz-Sanabria et al., 2023) At the same time, melatonin, especially exogenous melatonin, can be prescribed by a doctor or taken as a supplement in pill, tablet, or gummy form and has been the most frequently requested as a non-prescription sleep pain to promote total sleep time. (Costello et al., 2014) However, even though melatonin is used as a dietary supplement, it has to be regulated to what dosage the individual takes to reduce adverse effects. (Tuft et al., 2023) This is because taking too much melatonin can lead to the development of chronic conditions. If a person is taking medication, it can cause overlapping risk profiles for the individuals. Luckily, when it comes to reducing sleep disorders, taking melatonin for at least 30 minutes to an hour before bed can allow the body to relax and help kickstart the sleep-wake cycle for individuals to get that full night’s rest they deserve.
References
Boutin, J. A., Kennaway, D. J., & Jockers, R. (2023). Melatonin: Facts, Extrapolations and Clinical Trials. Biomolecules, 13(6). doi.org/10.3390/biom13060943
Costello, R. B., Lentino, C. V., Boyd, C. C., O’Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J, 13, 106. doi.org/10.1186/1475-2891-13-106
Cruz-Sanabria, F., Carmassi, C., Bruno, S., Bazzani, A., Carli, M., Scarselli, M., & Faraguna, U. (2023). Melatonin as a Chronobiotic with Sleep-promoting Properties. Curr Neuropharmacol, 21(4), 951-987. doi.org/10.2174/1570159X20666220217152617
Tuft, C., Matar, E., Menczel Schrire, Z., Grunstein, R. R., Yee, B. J., & Hoyos, C. M. (2023). Current Insights into the Risks of Using Melatonin as a Treatment for Sleep Disorders in Older Adults. Clin Interv Aging, 18, 49-59. doi.org/10.2147/CIA.S361519
Can listening to sleep sounds help achieve and maintain healthy sleep patterns for individuals having trouble sleeping?
Sleep Sounds
Sleep sounds include white, pink, green, or brown noise, binaural beats, ASMR, nature, and ambient sounds. Each has different benefits and can potentially improve sleep. (Ebben M. R., Yan P., & Krieger A. C. 2021) Sound has no color, but it follows a spectrum. The color of a sound refers to the power spectrum of a particular noise signal. Each color has different qualities.
White noise, such as an untuned radio or television, is the most well-known background noise and is often used as a sleep aid.
Green noise features more powerful mid-range frequencies.
Brown noise is a more low-frequency rumble deeper than green and white noise.
Pink noise combines white noise softened by brown and could be the most effective option for improving sleep.
White noise is a sound that includes all the audible frequencies at equal volume, like a continuous hiss. One study found that adults fell asleep faster while listening to white noise. (Messineo L. et al., 2017)
Green noise, which features more powerful mid-range frequencies, is similar to natural sounds like ocean waves, rainfall, and rustling leaves. It’s more soothing than white noise and can help individuals with anxiety sleep better.
Brown noise, also known as red noise, has a deeper tone than white noise and is similar to the hum of an airplane. It can help mask lower-pitched sounds and may be especially helpful for individuals with ADHD, as it aids in productivity and concentration. Brown noise mimics sounds found in nature but with a low-frequency rumble. Examples include heavy rainfall, thunder, or loud waves.
Pink Noise
While further scientific research on sleep noise is needed, evidence has begun to suggest that pink noise may be the most effective option for improving sleep. (Ong J. L. et al., 2016) Pink noise is softer and more soothing than the other colored sleep sounds. It combines white noise softened by brown noise and is considered more relaxing because of its lower pitch. It has a pleasant-sounding, balanced volume across frequencies, making it calming to the human ear. Pink noise includes digital recreations of natural sounds such as a gently flowing stream, soft rain falling, wind rustling through trees, or calm waves lapping at the shore.
In a study, adults over 60 were given intermittent bursts of pink noise while sleeping, similar to rushing water. (Papalambros N. A. et al., 2017) The following morning, participants were given memory tests, which indicated that retention levels were approximately three times greater than those of the control group not exposed to the pink noise. Another study found that steady pink noise significantly reduced brain wave complexity during sleep while improving stable sleep time with less fragmentation and fewer wake periods. (Zhou, J. et al., 2012)
Injury Medical Chiropractic and Functional Medicine Clinic
Choosing the right sound for you ultimately comes down to personal preference. Individuals can try each color and see which one they like best. Individuals who struggle with sleep or other sleep disorders that impact their ability to get restful sleep should consult with their healthcare provider about getting an assessment and treatment to restore health. Individuals can recover and regain the benefits of quality rest through healthy sleep practices and lifestyle accommodations. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Beyond Medicine: The Power of Chiropractic Care
References
Ebben, M. R., Yan, P., & Krieger, A. C. (2021). The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep medicine, 83, 256–259. doi.org/10.1016/j.sleep.2021.03.031
Messineo, L., Taranto-Montemurro, L., Sands, S. A., Oliveira Marques, M. D., Azabarzin, A., & Wellman, D. A. (2017). Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia. Frontiers in neurology, 8, 718. doi.org/10.3389/fneur.2017.00718
Ong, J. L., Lo, J. C., Chee, N. I., Santostasi, G., Paller, K. A., Zee, P. C., & Chee, M. W. (2016). Effects of phase-locked acoustic stimulation during a nap on EEG spectra and declarative memory consolidation. Sleep medicine, 20, 88–97. doi.org/10.1016/j.sleep.2015.10.016
Papalambros, N. A., Santostasi, G., Malkani, R. G., Braun, R., Weintraub, S., Paller, K. A., & Zee, P. C. (2017). Acoustic Enhancement of Sleep Slow Oscillations and Concomitant Memory Improvement in Older Adults. Frontiers in human neuroscience, 11, 109. doi.org/10.3389/fnhum.2017.00109
Zhou, J., Liu, D., Li, X., Ma, J., Zhang, J., & Fang, J. (2012). Pink noise: effect on complexity synchronization of brain activity and sleep consolidation. Journal of theoretical biology, 306, 68–72. doi.org/10.1016/j.jtbi.2012.04.006
Sweet foods were a delicacy for our ancestors. Can individuals incorporate these 5 natural sweeteners to curb any sugar cravings in food?
Introduction
Everyone worldwide craves sweet foods to get through their day and have the energy to move around. At everyone’s disposal, many foods and beverages contain an unlimited supply of sugar. At that point, when many people start to consume excessive amounts of sugary foods and beverages, it can lead to the development of chronic conditions. Hence, many people start to consume less sugary foods and beverages by switching to natural sweeteners to satisfy their sugar cravings. In today’s article, we will look at how natural sweeteners affect blood glucose levels, divide them into the top 5 natural sweeteners, and see their natural benefits when consumed. We associate with certified medical providers who inform our patients of the effects of excessive sugar and how it can affect their blood glucose levels. While asking important questions to our associated medical providers, we advise patients to incorporate healthy natural sweeteners in their foods as part of their customized treatment plan. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Natural Sweeteners Effect On Blood Glucose
Do you have an intense craving for sweet treats or chips and pasta constantly throughout the day? Have you experienced low energy throughout the day, and does eating something help you continue your errands? Or have you been healing with constant headaches that make concentrating difficult? Many of these environmental factors are associated with excessive sugar cravings. The human body can produce glucose energy levels from food a person is consuming, and when environmental factors start to affect the body, it can cause issues like insulin resistance. Insulin resistance is a complex condition that causes the body to not respond to the insulin hormone. It can impair biological response to the liver, muscles, and tissues. (Martins & Conde, 2022) Since blood glucose plays a vital role in the body as it gives the host energy, environmental factors, and food play a huge part in blood glucose.
Environmental factors, such as blood glucose and natural sweeteners or sugary foods and drinks, are also in play for many people. Multiple environmental factors influence people’s food environment. (St-Onge et al., 2023) Since many individuals have a sweet tooth, consuming that much glucose can lead to the development of chronic conditions like diabetes, insulin resistance, and cellular inflammation. Some symptoms of consuming excessive amounts of glucose include elevated blood sugar, fat accumulation, and referred pain in the musculoskeletal system. Luckily, many individuals who want healthier eating habits can change their food consumption and sugar intake by swapping processed sweeteners with natural sweeteners when the sugar craving starts taking control. Switching to a natural sweetener can be effective when consumed in moderation to curb the sugar cravings that people mostly crave. Below are some of the top 5 natural sweeteners with low glycemic indicators and nutritional benefits.
Nutrition Fundamentals-Video
Stevia
Located in South America, the Stevia plant contains rebaudiosides and steviosides used in many food products as a substitute for sugar and a low-calorie natural sweetener. (Schiatti-Siso et al., 2023) At the same time, Stevia has beneficial properties that can help reduce plasma glucose concentration and inflammation while providing anti-glycemic and anti-viral effects to the body. (Kasti et al., 2022) Many people who switch out regular sugar for Stevia can incorporate Stevia in their cooking, and to prevent an aftertaste, they can add a bit of sea salt to mitigate the aftertaste.
Stevia Nutritional Benefits
One of the nutritional benefits Stevia offers is that it contains antioxidant properties that can help neutralize inflammation, which is a co-factor when a person consumes excess amounts of sugar combined with environmental factors. (Peteliuk et al., 2021) Some of the other benefits that Stevia has includes:
Anti-cancer properties
Improve kidney function
Lowers blood pressure
Diabetes reduces
Monk Fruit
Located in southern China and northern Thailand, monk fruit has a very low glycemic and sugar content. Most of its sweetness comes from a chemical structure in the fruit called mogrosides (Additives et al., 2019). Additionally, monk fruit is an intrinsic natural sweetener, as it is highly sweeter than other sweeteners and is found in nature. (Mahato et al., 2020) Plus, it has nutritional beneficial properties that make it amazing.
Monk Fruit Nutritional Benefits
Some of the nutritional benefits that monk fruit provides include:
Has antioxidants
Promotes weight loss
Has anti-cancer properties
Decreases blood sugar, total cholesterol & triglycerides
Improves the digestive and respiratory system
Yacon
Like the Stevia plant, yacon is an indigenous root in South America that can be extracted and turned into syrup. It is a popular sugar substitute for its sweet taste and has been used for medicinal purposes. (Braschi et al., 2024) Additionally, many people who utilize yacon will begin to notice that their gut will feel better. This is because yacon contains prebiotic fibers that can modify the composition and activity of intestinal microbiota. (Ribeiro et al., 2023)
Yacon Nutritional Benefits
Some of the nutritional benefits that Yacon provides include:
Increase body metabolism
Reduce hunger cravings
Has anti-inflammatory properties
Reduce constipation
Coconut Sugar
Coconut sugar is a popular sweetener that is used in southeastern Asian cuisines. It is made from phloem sap from coconut palm tree blossoms. (Saraiva et al., 2023) As one of the lowest natural sweeteners, it can substitute for many dairy products like ice cream to provide sweetness. (Beegum et al., 2022) Additionally, coconut sugar contains over 16 amino acids and four different B vitamins.
Coconut Sugar Nutritional Benefits
Some of the nutritional benefits of coconut sugar include:
Being a source of iron, potassium, magnesium, & zinc
Relieve diabetic neuropathy symptoms
Reduce anxiety, depression, and bipolar mood disorder
Treats high blood pressure
Honey
Honey is a superfood that positively affects blood sugar and has numerous properties worldwide. It contains numerous minerals and nutrients that can help with cellular insulin sensitivity and must be consumed in moderation for blood sugar balance. Many people have used honey for medicinal purposes, including wound healing and gut ailments. (Iftikhar et al., 2022) At the same time, honey, especially raw honey, can help reduce allergy symptoms.
Honey Nutritional Benefits
Some of the nutritional benefits that honey provides include:
Immunity & energy booster
Has anti-fungal properties
A natural cough suppressant
Reduce allergies
Skin moisturizer
References
Additives, E. P. o. F., Flavourings, Younes, M., Aquilina, G., Engel, K. H., Fowler, P., Frutos Fernandez, M. J., Furst, P., Gurtler, R., Gundert-Remy, U., Husoy, T., Mennes, W., Moldeus, P., Oskarsson, A., Shah, R., Waalkens-Berendsen, I., Wolfle, D., Degen, G., Herman, L.,…Castle, L. (2019). Safety of use of Monk fruit extract as a food additive in different food categories. EFSA J, 17(12), e05921. doi.org/10.2903/j.efsa.2019.5921
Beegum, P. P. S., Nair, J. P., Manikantan, M. R., Pandiselvam, R., Shill, S., Neenu, S., & Hebbar, K. B. (2022). Effect of coconut milk, tender coconut and coconut sugar on the physico-chemical and sensory attributes in ice cream. J Food Sci Technol, 59(7), 2605-2616. doi.org/10.1007/s13197-021-05279-y
Braschi, G., Njieukam, J. A., Gottardi, D., Genovese, J., Tylewicz, U., Patrignani, F., & Rocculi, P. (2024). Investigating the potential of yacon (Smallanthus sonchifolius) juice in the development of organic apple-based snacks. Heliyon, 10(11), e32342. doi.org/10.1016/j.heliyon.2024.e32342
Iftikhar, A., Nausheen, R., Muzaffar, H., Naeem, M. A., Farooq, M., Khurshid, M., Almatroudi, A., Alrumaihi, F., Allemailem, K. S., & Anwar, H. (2022). Potential Therapeutic Benefits of Honey in Neurological Disorders: The Role of Polyphenols. Molecules, 27(10). doi.org/10.3390/molecules27103297
Kasti, A. N., Nikolaki, M. D., Synodinou, K. D., Katsas, K. N., Petsis, K., Lambrinou, S., Pyrousis, I. A., & Triantafyllou, K. (2022). The Effects of Stevia Consumption on Gut Bacteria: Friend or Foe? Microorganisms, 10(4). doi.org/10.3390/microorganisms10040744
Mahato, D. K., Keast, R., Liem, D. G., Russell, C. G., Cicerale, S., & Gamlath, S. (2020). Sugar Reduction in Dairy Food: An Overview with Flavoured Milk as an Example. Foods, 9(10). doi.org/10.3390/foods9101400
Martins, F. O., & Conde, S. V. (2022). Impact of Diet Composition on Insulin Resistance. Nutrients, 14(18). doi.org/10.3390/nu14183716
Peteliuk, V., Rybchuk, L., Bayliak, M., Storey, K. B., & Lushchak, O. (2021). Natural sweetener Stevia rebaudiana: Functionalities, health benefits and potential risks. EXCLI J, 20, 1412-1430. doi.org/10.17179/excli2021-4211
Ribeiro, P. V. M., Veloso, T. G., de Oliveira, L. L., Mendes, N. P., & Alfenas, R. C. G. (2023). Consumption of yacon flour and energy-restricted diet increased the relative abundance of intestinal bacteria in obese adults. Braz J Microbiol, 54(4), 3085-3099. doi.org/10.1007/s42770-023-01140-w
Saraiva, A., Carrascosa, C., Ramos, F., Raheem, D., Lopes, M., & Raposo, A. (2023). Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. Int J Environ Res Public Health, 20(4). doi.org/10.3390/ijerph20043671
Schiatti-Siso, I. P., Quintana, S. E., & Garcia-Zapateiro, L. A. (2023). Stevia (Stevia rebaudiana) as a common sugar substitute and its application in food matrices: an updated review. J Food Sci Technol, 60(5), 1483-1492. doi.org/10.1007/s13197-022-05396-2
St-Onge, M. P., Cherta-Murillo, A., Darimont, C., Mantantzis, K., Martin, F. P., & Owen, L. (2023). The interrelationship between sleep, diet, and glucose metabolism. Sleep Med Rev, 69, 101788. doi.org/10.1016/j.smrv.2023.101788
A small study of young adults found that naps lasting 10 to 60 minutes immediately improved mood and alertness. However, most research shows that naps under 30 minutes offer the most benefit because individuals are less likely to enter the deep sleep stage or experience sleep inertia – a period of impaired alertness right after waking. A meta-analysis also suggested that short naps reduce fatigue, increase productivity, and enhance physical performance. (Dutheil F. et al., 2021) A 10-minute nap is the most effective at improving:
Sleep latency or sleep onset latency (SOL)
Fatigue
Vigor
Cognitive performance
Some sleep specialists recommend that patients not take naps longer than 40 minutes, as too much napping could be unhealthy. Studies have shown that excessive daytime sleepiness and napping for over 60 minutes might increase the risk of type 2 diabetes and heart problems. (Yamada T, Nobuhiro S, Takashi K. 2016)
Health
In the study published in Sleep Health, researchers used data from over 30,000 participants aged 40 to 69 from the U.K. Biobank. Researchers examined genetic variants associated with taking naps regularly. (Paz V., Dashti H. S., & Garfield V. 2023) The researchers found a link between regular daytime napping and larger brain volume. The difference in brain volume between individuals who nap regularly and those who don’t was equivalent to 2.6 to 6.5 years of aging. However, no association was found between napping and cognitive performance reaction time or visual memory. The brain naturally shrinks with age, but this process is accelerated in individuals with neurodegenerative diseases and cognitive decline.
How To Avoid Napping for Too Long
Taking naps is good for you. But there’s a difference between healthy daytime sleep and counterproductive excessive sleeping.
Sleep specialists recommend setting an alarm for a nap or asking a family member, friend, or coworker to wake you up.
Individuals can try placing their phones or alarm clocks far away so they have to move to turn them off.
Individuals are recommended to stand up immediately to wake the body through movement and light exposure to avoid feeling groggy after a nap.
Engaging in physical activities before and after naps can also help promote wakefulness.
Sometimes, people feel exhausted for various reasons, such as stress and nutrition, rather than a lack of sleep. In these cases, sleeping more than the body needs will only worsen sleep quality at night. When individuals are experiencing daytime fatigue, rather than lying back down or sitting in bed, sleep specialists suggest walking around. This allows the fatigue to pass, and the patient can sleep better at night.
Injury Medical Chiropractic and Functional Medicine Clinic
Chiropractic’s goals are to help individuals enhance movement with less pain due to a condition after injury or surgery. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body heal itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Secrets of Optimal Wellness
References
Paz, V., Dashti, H. S., & Garfield, V. (2023). Is there an association between daytime napping, cognitive function, and brain volume? A Mendelian randomization study in the UK Biobank. Sleep health, 9(5), 786–793. doi.org/10.1016/j.sleh.2023.05.002
Dutheil, F., Danini, B., Bagheri, R., Fantini, M. L., Pereira, B., Moustafa, F., Trousselard, M., & Navel, V. (2021). Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis. International journal of environmental research and public health, 18(19), 10212. doi.org/10.3390/ijerph181910212
Yamada T, N. S., Takashi K. (2016). Daytime napping, daytime sleepiness and the risk of metabolic diseases: dose-response meta-analysis using restricted cubic spline model. J Am Coll Cardiol., 67(13), 1951. doi.org/https://doi.org/10.1016/S0735-1097(16)31952-0
Hilditch, C. J., Dorrian, J., & Banks, S. (2016). Time to wake up: reactive countermeasures to sleep inertia. Industrial health, 54(6), 528–541. doi.org/10.2486/indhealth.2015-0236
Individuals don’t have to memorize or overthink every vitamin, mineral, or macronutrient. Can having a basic understanding of the role different nutrients play in overall health and daily function help make food decisions easier?
Nutrients The Body Needs
Nutrients, in general, are substances that provide nourishment for growth and the maintenance of life. There are six categories of nutrients, all of which are necessary to sustain life.
Categories
Carbohydrates
Fats
Minerals
Proteins
Vitamins
Water
Macronutrients vs. Micronutrients
Categorizing nutrients makes remembering easy and allows for comparison and contrast. Nutrients are grouped by size or how they function in the body. There are two groups: micronutrients and macronutrients, with water usually left alone in a group.
Carbohydrates, Proteins, and Fats
They are macronutrients because they are large energy nutrients and provide the fuel the body needs to function.
Fiber is a carbohydrate the body can’t digest, so it doesn’t provide energy or structure assistance. However, it is necessary for digestive system function. (US National Library of Medicine, 2023)
Two types are soluble fiber, which dissolves in water, and insoluble fiber, which doesn’t.
Vitamins and Minerals
They are called micronutrients because they’re smaller.
They are essential nutrients, but the body only needs little bits.
Micronutrients are classified by whether they’re fat or water-soluble.
Vitamins A, D, E, and K are fat-soluble.
B-complex vitamins and C are water-soluble.
Minerals are grouped as major or trace minerals, depending on how much of each is necessary. Nutrients can also be grouped by whether or not they are organic, meaning organic chemistry, not organic farming or food production. Water and minerals are inorganic; the rest are organic because they contain carbon atoms.
Importance
Nutrients are necessary for proper health and development for the following reasons.
Energy Production
Carbohydrates, fats, and proteins provide energy (measured in calories) for the body’s daily and night biochemical reactions (Academy of Nutrition and Dietetics, 2024). Fat has more calories than carbohydrates or protein; one gram of fat has nine calories, and carbohydrates or protein have four calories per gram.
Maintain Body Structures
Fats, proteins, and minerals build and maintain tissues, organs, and other structures, including bones and teeth.
The body can convert any extra carbohydrates into fat stored in adipose tissue.
The body can also store carbohydrates as glycogen in the muscles and liver and use them as energy.
When the tanks are full, the body stores carbohydrates as fat.
Regulate Body Functions
Nutrients assist in body function regulation.
All regulate body functions such as sweating, temperature, metabolism, blood pressure, thyroid function, and more.
When all different functions are balanced, the body is in homeostasis.
Phytonutrients
Phytonutrients are not included in the major classes but are chemical compounds found in plants that can provide potential health benefits. (Gupta C., & Prakash D. 2014) There are various names they go by, such as flavonoids, phytochemicals, flavones, isoflavones, catechins, and anthocyanidins, and commonly include beta-carotene, lycopene, and resveratrol. (The Foundation for Fresh Produce, 2024) Ongoing studies are investigating the role they play in human health. However, because they typically occur in nutritious foods, it can be challenging to know how much of the benefits come from the regular nutrients or the phytonutrients.
Injury Medical Chiropractic and Functional Medicine Clinic
A balanced diet looks different for everyone. Learning about how nutrients maintain body health will help when choosing foods and planning meals. Consuming various products like fruits and vegetables, grains, proteins, healthy fats, and sweets and treats in moderation. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility programs to relieve pain and help individuals return to optimal function. Our providers use an integrated approach to create personalized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
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