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.
Throughout the United States, U.K., and Australia, more and more cases of liver disease are arising in the absence of alcohol abuse. Decades ago, we only saw conditions like Fatty Liver Disease and cirrhosis occur as a direct result of excessive alcohol indulgence, however, this trend has changed in the current day. Today, more and more adults and children are being diagnosed with NON-ALCOHOLIC FATTY LIVER DISEASE (NAFLD).
NAFLD is a medical condition that is characterized by an excessive accumulation of fats, within liver cells. This means normal, healthy liver tissue becomes partly replaced with fatty tissue. The fat starts to invade the liver, gradually infiltrating the healthy liver areas, decreasing the amount of healthy active liver tissue.
While it�s normal for your liver to contain some fat, accumulations of more than 5 percent to 10 percent of your liver�s weight are problematic.
70 million Americans have fatty liver disease and don�t even know it.
Anatomy & Function of the Liver
The liver is one of the hardest-working organs in the body, working tirelessly day in and day out. So here�s what your liver does, in a nutshell. Your liver regulates most chemical levels in the blood and excretes bile. Bile is necessary to break down fats. All of the blood leaving the stomach and intestines must pass through the liver for filtering. It�s the liver�s responsibility to detoxify this blood. Here are several other important functions of the liver:
Detoxifies chemicals and metabolizes (breaks down) drugs.
Manufactures proteins important for the regulation of blood clotting
Breaks down excess hormones circulating in bloodstream
Produces cholesterol (necessary for vitamin D and hormone production and for healthy nerves)
Stores and releases glucose, as needed
Stores iron
Converts harmful ammonia to urea (urea is an end product of protein metabolism that gets excreted in the urine)
Clears the blood of alcohol, medications, drugs and other harmful chemicals
Produces immune factors and removes bacteria from the bloodstream
Clears and removes bilirubin (excessive buildup causes jaundice -yellowing of skin and eyes)
It�s the liver�s responsibility to process (store) nutrients, such as vitamins, minerals and iron, so they�re more efficiently absorbed.
Nonalcoholic fatty liver (NAFLD) has become increasingly common in the United States and Western Europe as weight gain, obesity, insulin resistance, diabetes and metabolic syndrome have risen in epidemic proportions. It is now the most common cause of liver disorders in the United States and other Western industrialized countries, such as Australia and the United Kingdom. It�s estimated that 1 in 5 people (25%) throughout these regions have NAFLD.
Although research has shown that NAFLD is most commonly caused by excess weight & obesity, metabolic syndrome and diabetes, studies have also revealed that the excessive use of prescribed medications and pain killers (or the toxicity of these) can lead to fatty liver disease, as well.
Symptoms of Liver Disease
A non-alcoholic fatty liver is often referred to as a �Silent Disease�. Initially there may be no symptoms, meaning, you can live with the condition for many years, even decades, and not realize it. Over time, however, some signs may begin to surface. These symptoms include:
feeling tired
fatigue
weight loss
loss of appetite
weakness
nausea
confusion
trouble concentrating
pain in the center or right upper part of belly
enlarged liver
bloating and gas
dark urine
bruising easily
sweating, excessively
constipation
dry and dark patches on neck and under arms
Over time, fatty liver disease can lead to cirrhosis of the liver. This occurs when scar tissue develops in the liver, preventing the liver from functioning properly. The scar tissue blocks the flow of blood through the liver and slows the processing of nutrients, hormones, drugs and naturally produced toxins, as well as the production of proteins and other substances made by the liver. Symptoms of cirrhosis are severe and include the buildup of fluid in the body (especially the abdominal cavity called ascites), muscle weakness, internal bleeding, yellowing of the skin and eyes, and liver failure.
Fatty Liver Diagnosis
The best way to diagnose a fatty liver is with an abdominal ultrasound or a biopsy, although an ultrasound is far less invasive. Often, people with NAFLD will not have elevated liver enzymes, so the blood tests may look normal. Elevated liver enzymes however, do indicate that you have inflammation of the liver which may be do to NAFLD or a more serious condition called NASH.
Root Causes & Risk Factors of Liver Disease
There are a number of risk factors that increase your chances of having NAFLD:
Obesity
Gastric bypass surgery
High cholesterol
High levels of triglycerides in the blood
Type 2 diabetes
Metabolic syndrome
Medications
Sleep apnea
Polycystic ovary syndrome (PCOS)
Underactive thyroid (hypothyroidism)
Underactive pituitary gland (hypopituitarism)
Hemachromatosis (excess iron accumulation)
A 2006 review published in the Journal of Clinical Gastroenterology states that NAFLD is a common finding among patients undergoing bariatric surgery, with an occurrence ranging between 84 percent to 96 percent. The review also noted that the disease seems to be most common among men, and it increases with menopause in women.
Foods That Can Lead to Fatty Liver Disease
High-Carbohydrate & Refined Foods
Foods such as bread, rice, and corn should be avoided. All white bread and carbs should be eliminated or significantly, reduced from your diet, and even whole grains should be consumed in moderation (because grains convert to sugar). All refined When we consume too many refined carbohydrates, insulin levels spike, and insulin sensitivity is a major factor in the cause of liver disease.
Sugary Drinks
Sports drinks (Gatorade/powerade), soda, energy drinks and fruit juices are full of sugar and artificial sweeteners. This sugar that enters your body causes fatty liver disease. The average 12-ounce can of soda, for example, has 10 teaspoons of sugar! Your body isn�t able to break down the amount of sugar that most Americans consume every day, and it�s impacting the liver, big time.
The American Heart Association (AHA) recommends no more than 6 tsp (25g) of sugar per day for women and 9 tsp (38g) per day for men. A child�s sugar intake should not exceed 3 tsp per day.
The average person consumes 20 tsp or more of sugar per day � equating to 66 pounds and more of sugar per year.
According to a study conducted at Emory University School of Medicine in Atlanta, sugars, particularly fructose, are suspected to contribute to the development of NAFLD and its progression. Fructose has been shown in research to do extensive damage to liver cells. There have also been substantial links between increased fructose consumption and obesity, dyslipidemia and insulin resistance.
Processed Foods
Hydrogenated oils, refined sugar, convenience foods and lunch meats are notoriously toxic to your system. Nitrates and nitrites, for example, are commonly found in processed foods and lunch meat, and they have been linked to serious conditions, including cancer. The high fructose corn syrup found in our processed foods is the single biggest cause of fatty liver; you must stay away from these products in order to heal liver disease.
Foods That Improve Fatty Liver Disease
A review published in the European Journal of Medicinal Chemistry states that natural enzymes found in vegetables, as well as fruits, plant extracts and herbs, have been traditionally used for treating liver diseases. It�s incredibly important to add vegetables to your everyday diet.
An easy way to do this is by juicing vegetables for near-perfect health. With impaired liver function, juicing vegetables has the added benefit of making the vegetables easier to digest and more readily available for absorption. Vegetables ideal for a liver detox include kale, cabbage, lettuce, cauliflower, broccoli, Brussels sprouts, asparagus, beets and celery.
Beets
Beets naturally cleanse and purify the blood, which boosts liver function and nutrient production in your body. Beets are also high in antioxidants, folate, iron, fiber and betaine (a natural digestive enzyme). Beets go great in juicing recipes and thrown into smoothies (a little goes a long way). Shred some beets and throw on your salads, daily.
Broccoli
Broccoli and other members of the cruciferous family (brussel sprouts, cauliflower, arugula, cabbage, collard greens, kale, bok choy) are high in fiber and glucosinolates, which help the liver naturally cleanse the body of carcinogens and other toxins.
Ginger Root
Ginger has powerful antioxidant and anti-inflammatory properties, especially necessary with a dysfunctional liver due to NAFLD. Ginger has also been found to drastically lower blood sugar levels. Elevated glucose and insulin resistance are 2 key factors in the development of a fatty liver. Make ginger tea by boiling ginger slices in green tea or water. You can also add ginger to a stir-fry, salad or smoothie.
Sweet Potatoes
Sweet potatoes, along with carrots, butternut squash and pumpkin) are rich in beta-carotene, a natural anti-inflammatory. A deficiency of potassium can disrupt liver function. Sweet potatoes, naturally high in potassium, are beneficial because they help support liver function. One sweet potato contains nearly 700 milligrams of potassium! It�s also rich with vitamins B6, C, D, magnesium and iron. Sweet potatoes are easy to eat because they�re naturally sweet, and the sugars are slowly released into the bloodstream through the liver, so it won�t cause a spike in blood sugar.
Lemons
Lemons are great for your liver. They provide a wealth of antioxidants and help your liver produce more enzymes giving you more energy and help with digestion.. Lemons are also naturally high in electrolytes. Although lemons are acidic, once they enter the body they become alkalinizing, which helps neutralize toxins, excrete wastes. Juice 1 fresh lemon, daily and drink-undiluted on an empty stomach every morning.
Bananas
Containing 470 milligrams of potassium, banana nutrition is also great for cleansing the liver and overcominglow potassium levels; plus, bananas assist in digestion and help release toxins and heavy metals from the body. A great way to decrease the liver�s burden.
Garlic, Whole Cloves
Garlic is rich in allicin and selenium, two powerhouse nutrients for your liver. They act in cleansing and in nourishing the entire body, especially the blood. Selenium is a naturally detoxifying mineral and allicin helps ward off immune system invaders, which helps lighten the load on your liver. Garlic also activates enzymes in the liver which help with overall digestion and flushing out toxins. Use whole garlic cloves as the best option, instead of processed minced garlic or powder.
Leafy Greens
The nutritional all-star ingredients for just about every health issue are leafy greens. Spinach, kale, chard, romaine, arugula, and collards are all some of the most nutrient dense leafy greens to enjoy. They�re packed with chlorophyll, which assists in liver function by purifying the blood, alleviating toxins, decreasing inflammation and promotes wound healing. Chlorophyll is also amazing at neutralizing heavy metals, toxic chemicals, and even pesticides that burden the liver.
Supplements That Improve Fatty Liver Disease
Dandelion Root
The vitamins and nutrients present in dandelions help cleanse our livers and keep them working properly. Dandelions also aid our digestive system by maintaining the proper flow of bile. They�re natural diuretics and allow the liver to eliminate toxins quickly. Dandelion tea or stems are also high in vitamin C, which helps with mineral absorption, reduces inflammation and prevents the development of disease.
Milk Thistle
As a liver support and aid, milk thistle is a powerful detoxifier. It helps rebuild liver cells while removing toxins from the body that are processed through the liver. According to a study published in Digestive Diseases and Sciences, milk thistle has the power to improve mortality in patients with liver failure; it�s able to naturally reverse the harmful effects of alcohol consumption, pesticides in our food supply, heavy metals in our water supply, pollution in the air that we breathe in and even poisons. According to a 2010 study, milk thistle benefitshelp treat alcoholic liver disease, acute and chronic viral hepatitis, and toxin-induced liver diseases.
Vitamin D
Recent studies have indicated that deficiencies in vitamin D can result in Non-alcoholic fatty liver disease (NAFLD). Vitamin D deficiency was shown to cause severe degrees of NAFLD along with liver inflammation and liver fibrosis (hardening). This research also revealed that vitamin D deficiencies also resulted in insulin resistance and metabolic syndrome. All of these factors play a significant role in the development of peripheral neuropathy (nerve damage). Optimum vitamin D levels should be between 70-100 ng/ml.
Curcumin
Curcumin, the active component of turmeric is arguably the most powerful herb on the planet at fighting and potentially reversing disease. Currently there have been over 6,000 peer-reviewed published articles proving the health benefits. Studies have also shown that curcumin may prevent the progression of fatty liver disease and reduces inflammation of the liver and body.
Black Seed Oil
This amazing oil can greatly speed the healing process for people with fatty liver disease. A study published in the European Review for Medical and Pharmaceutical Sciencesmeasured black seed oil�s ability to inhibit liver oxidative stress markers. The results of the study indicated that black seed oil benefitsliver disease patients because it�s able to reduce the complications and progression of fatty liver disease.
The best thing you can do to treat fatty liver disease is maintain a healthy diet. Many people with fatty liver disease are overweight and malnourished. A healthy diet that provides the vitamins and nutrients that your body needs to function is very important.
The number one treatment of fatty liver disease is weight loss and a healthy diet. It�s essential that you eat a well-balanced diet that is predominately plant-based; plus, you should exercise regularly � shoot for doing physical activity for at least 30 minutes a day, even if it�s taking a walk.
Sources:
Bedogni G, Miglioli L, Masutti F, Tiribelli C, Marchesini G, Bellentani S. Prevalence of and risk factors for nonalcoholic fatty liver disease: the Dionysos nutrition and liver study. Hepatology. 2005;42:44�52. [PubMed]
Adams LA, Lymp JF, Sauver J, St, et al. The natural history of nonalcoholic fatty liver disease: a population-based cohort study. Gastroenterology. 2005;129:113�121. [PubMed]
Peripheral Neuropathy and Fatty Liver Disease
Nonalcoholic fatty liver disease (NAFLD) is considered the most common liver disorder in the Western world. It�s recognized as one of the most common forms of chronic liver disease across the globe.
A study published in the Journal of Gastroenterology and Hepatology (2003) reported a link between non-alcoholic fatty liver disease (NAFLD) and peripheral neuropathy. The research revealed that 73% of people with NAFLD would develop peripheral nerve damage leading to the symptoms of peripheral neuropathy.
As if the development of peripheral neuropathy isn�t bad enough, science shows that the longer you have NAFLD, the more likely it is to progress into liver fibrosis (accumulation of abnormal fibrous tissue), cirrhosis (accumulation of scar tissue in the liver) and NASH (severe liver inflammation and cell damage).
Although, NAFLD is most likely to happen in people who are overweight with metabolic syndrome or type 2 diabetes, recently there are more and more cases of children with NAFLD. This is a direct result of the standard American diet. Pediatric NAFLD have been reported in children as young as 3 years old.
If you have been diagnosed with NAFLD or are overweight, suffer from metabolic syndrome, insulin resistance or diabetes, it�s important to take action. The good news is � The liver is the only organ capable of fully regenerating itself. As long as you have at least 15% of your liver that is working and functional, your body can repair and regenerate your liver.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Whole Body Wellness
Following a balanced nutrition, participating in regular physical activity and getting plenty of rest are fundamental factors for maintaining whole body wellness. While all of these can make you look and feel healthy, its also essential to address the health of your spine in order to maintain the proper function of all the body�s structures. Chiropractic care is a well-known alternative treatment option utilized by many individual�s to restore the health of the spine as well as maintain it. Chiropractic can also help prevent complications related to spinal injuries and conditions.
You add it to your morning cup of coffee or tea. You bake it into pastries, cakes, and cookies. You even sprinkle it all over your breakfast cereal or your oatmeal.
But that�s not all. It�s also hidden in many of our favorite �treats� that people consume on a daily basis, such as sodas, fruit juices, candies, ice cream, almost all processed foods, and even condiments like ketchup.
But how exactly does sugar work in our body, how much sugar is acceptable and what are the side effects of eating too much sugar on people�s health?
How Excessive Sugar Affects Your Health
Today, an average American consumes about 32 teaspoons (126 grams) of sugar per day or 134 pounds per year, based on the latest research released in February 2015.
What�s even more disturbing is that people are consuming excessive sugar in the form of fructose or high-fructose corn syrup (HFCS). This highly processed form of sugar is cheaper yet 20 percent sweeter than regular table sugar, which is why many food and beverage manufacturers decided to use it for their products, as it would allow them to save money in the long run.
The bad news is that the human body is not made to consume excessive amounts of sugar, especially in the form of fructose. In fact, your body metabolizes fructose differently than sugar. Fructose is actually a hepatotoxin (toxic to the liver) and is metabolized directly into fat � factors that can cause a whole host of problems that can have far-reaching effects on your health.
Effects of Consuming Too Much Sugar
Dr. Robert Lustig, a professor of Clinical Pediatrics in the Division of Endocrinology in the University of California and a pioneer in decoding sugar metabolism, says that your body can safely metabolize at least six teaspoons of added sugar per day. But since most Americans are consuming over three times that amount, the majority of the excess sugar becomes metabolized into body fat � leading to all the debilitating chronic metabolic diseases many people are struggling with.
Here are some of the effects that consuming too much sugar has on your health:
It overloads and damages your liver. The effects of too much sugar or fructose can be likened to the effects of alcohol. All the fructose you eat gets shuttled to the only organ that has the transporter for it: your liver. This severely taxes and overloads the organ, leading to potential liver damage.
It tricks your body into gaining weight and affects your insulin and leptin signaling.Fructose fools your metabolism by turning off your body�s appetite-control system. It fails to stimulate insulin, which in turn fails to suppress ghrelin, or �the hunger hormone,� which then fails to stimulate leptin or �the satiety hormone.� This causes you to eat more and develop insulin resistance
It causes metabolic dysfunction. Eating too much sugar causes a barrage of symptoms known as classic metabolic syndrome. These include weight gain, abdominal obesity, decreased HDL and increased LDL, elevated blood sugar, elevated triglycerides, and high blood pressure.
It increases your uric acid levels. High uric acid levels are a risk factor for heart and kidney disease and also the cause of Gout. In fact, the connection between fructose, metabolic syndrome, and your uric acid is now so clear that your uric acid level can now be used as a marker for fructose toxicity. According to the latest research, the safest range of uric acid is between 3 to 5.5 milligrams per deciliter. If your uric acid level is higher than this, then it�s clear that you are at risk to the negative health impacts of fructose.
Sugar Can Increase the Risk of Disease
One of the most severe effects of eating too much sugar is its potential to wreak havoc on your liver, leading to a condition known as non-alcoholic fatty liver disease (NAFLD).
Yes, the same disease that you can get from excessive alcohol intake can also be caused by excessive sugar (fructose) intake. Dr. Lustig explained the three similarities between alcohol and fructose:
Your liver metabolizes alcohol the same way as sugar, as both serve as substrates for converting dietary carbohydrate into fat. This promotes insulin resistance, fatty liver, and dyslipidemia (abnormal fat levels in your blood)
Fructose causes superoxide free radicals to form, resulting in inflammation � a condition that can be also caused by acetaldehyde, a metabolite of ethanol
Fructose can directly and indirectly stimulate the brain�s �hedonic pathway,�(addiction pathway) creating habituation and dependence, the same way that ethanol does
But if you think that�s the only way eating too much sugar wreaks havoc on your body, you�re dead wrong. Research from some of America�s most respected institutions now confirms that sugar is a primary dietary factor that drives obesity and chronic disease development.
One study found that fructose is readily used by cancer cells to increase their proliferation � it �feeds� the cancer cells, promoting cell division and speeding their growth, which allow the cancer to spread faster.
Alzheimer�s disease is another deadly illness that can arise from too much sugar consumption. A growing body of research found a powerful connection between a high-fructose diet and your risk of developing Alzheimer�s disease, through the same pathway that causes type 2 diabetes. According to some experts, Alzheimer�s and other brain disorders may be caused by the constant burning of glucose for fuel by your brain.
Other diseases that are linked to metabolic syndrome and may potentially arise because of too much sugar consumption include:
Type 2 Diabetes
Hypertension
Heart Disease
Peripheral Neuropathy
Polycystic Ovarian Syndrome
Lipid (cholesterol) problems
Dementia (Alzheimer�s disease)
Cancer
Reducing Your Sugar Consumption
Sugar, in its natural form, is not inherently bad, as long as it�s consumed in moderation. This means avoiding all sources of fructose, particularly processed foods and beverages like soda. According to SugarScience.org, 74 percent of processed foods contain added sugar stealthily hidden under more than 60 different names. Ideally, you should spend 90 percent of your food budget on whole foods, and only 10 percent or less on processed foods.
I also advise you to severely limit your consumption of refined carbohydrates (waffles, cereals, bagels, etc.) and grains, as they actually break down to sugar in your body, which increases your insulin levels and causes insulin resistance.
As a general recommendation, I advise you to keep your total fructose consumption below 25 grams per day, including that from whole fruit. Keep in mind that although fruits are rich in nutrients and antioxidants, they also naturally contain fructose, and if consumed in high amounts may actually worsen your insulin sensitivity and raise your uric acid levels.
Remember that artificial sweeteners like aspartame and sucralose are also a no-no, as they actually come with a whole new set of health problems that are much worse than what sugar or corn syrup can bring.
KICK THE CRAVINGS!
We continue to see emerging evidence in the literature (research) that obesity, pre-diabetes and diabetes are driving factors not only for chronic conditions like Peripheral Neuropathy, but also for a slew of other chronic diseases, including cancer. It�s important to realize that you don�t have to give up sugar completely but you must reduce it substantially in your diet. Research has shown that no one should be consuming more than 6 teaspoons of sugar per day, and this includes fruit sugar, as well.
In order to get healthy and fight off chronic illness, here are some additional dietary tips to remember:
Increase your consumptionof healthy fats, such asomega-3, saturated, and monounsaturated fats. Your body needs health-promoting fats from animal and vegetable sources for optimal functioning. In fact, emerging evidence suggests that healthy fats should make up at least 70 percent of your diet. Some of the best sources include organic butter from raw milk, (unheated) virgin olive oil, coconut oil, ghee, raw nuts like pecans and macadamia, free-range eggs, avocado, and wild Alaskan salmon.
Drink pure, clean water. Simply swapping out all the sweetened beverages like sodas and fruit juices for pure water can go a long way toward improving your health. The best way to gauge your water needs is to observe the color of your urine (it should be light pale yellow) and the frequency of your bathroom visits (ideally, this is around seven to eight times per day).
Add fermented foods to your meals. The beneficial bacteria in these healthful foods can support your digestion and provide detoxification support, which helps lessen the fructose burden on your liver. Some of the best choices include kimchi, natto, organic yogurt and kefir made from grass-fed milk, and fermented vegetables.
How to Get Rid of Your Sugar Cravings
Sugar is highly addictive and affects depency centers in the brain but it can also have an emotional component, as well. In order to squelch sugar cravings, it�s important to detox. Here at our clinic we utilize a 21 day Jump Start program. This is a great program for detoxing your body from unwanted chemicals and sugar addiction and for decreasing inflammation.
The temptation to eat or indulge in sugary foods will always be there, especially with the abundance of processed foods and fast foods everywhere. However, most sugar cravings arise because of an emotional challenge. If this is what causes you to crave sugar, the best solution I could recommend is the Emotional Freedom Technique (EFT). This technique is a simple and effective strategy to help control your emotional food cravings.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Whole Body Wellness
Following a balanced nutrition, participating in regular physical activity and getting plenty of rest are fundamental factors for maintaining whole body wellness. While all of these can make you look and feel healthy, its also essential to address the health of your spine in order to maintain the proper function of all the body�s structures. Chiropractic care is a well-known alternative treatment option utilized by many individual�s to restore the health of the spine as well as maintain it. Chiropractic can also help prevent complications related to spinal injuries and conditions.
Whether you eat them on a casual day at home or serve them at a party, you can guarantee that almost anyone will enjoy munching on chips. Unfortunately, most chips nowadays are made with genetically engineered (GE) ingredients and mixed with trans fats and other artificial components.
Fortunately, you can still get your fix of delicious and crunchy chips without the health risks. This Simple and Crunchy Kale Chips Recipe, shows you that there�s more to kale than just salads and smoothies. With the right spices, you can transform ordinary kale into chips that are sure to pack a flavorful crunch (pun intended).
Health Benefits of Kale
Leafy green vegetables are some of the best foods that you can give to your body, and kale is a perfect example. Although its health benefits were just recently known compared to other vegetables, kale has proven itself to be a nutritional powerhouse.
One cup of kale alone may already be enough, as it was shown that this leafy green contains 684 percent of the daily value of vitamin K, 206 percent of the daily recommended amount of vitamin A and 134 percent of vitamin C. Minerals like iron, protein and calcium are present in this vegetable too.
The health benefits of kale do not stop with these nutrients. Kale also contains important healthy omega-3 fats that were shown to assist in regulating blood clots, building cell membranes in the brain, shielding you from heart disease and stroke and fighting off autoimmune diseases. Kale is also a very good storehouse of antioxidants, with three standouts in particular that you should take notice of:
Indole-3-carbinol: helps with DNA cell repair and slowing down cancer cell development
Sulforaphane:assists in protecting against prostate and colon cancers, eases lung congestion and benefits the stomach, liver and immune system
Lutein and zeaxanthin: aids in protecting the eyes against macular degeneration
Lastly, kale was also shown to possess anti-inflammatory capabilities. These are important, especially when it comes to the prevention of heart disease, arthritis and other autoimmune diseases.
Take Advantage of the Benefits of Coconut Oil
In order for processed chips to become crispy and crunchy, manufacturers typically use vegetable oils and trans fats, two ingredients that can devastate your health. Use coconut oil instead for recipes like this. Not only will your dishes have that distinct coconut flavor, you will get great health benefits too.
The bulk of the health benefits of coconut oil can be attributed to two substances found in it. The first is called lauric acid, with coconut oil actually containing the most lauric acid out of any substance on earth.
Once your body ingests lauric acid, it is then converted into a monoglyceride called monolaurin, which was proven to be effective in fighting antibiotic-resistant bacteria strains. Monolaurin has antifungal and virucidal effects against other viruses and protozoa, too.1
Medium-chain fatty acids (MCFAs) are the second vital substance present in coconut oil. Unlike long-chain fatty acids (LCFAs) in vegetable oils, these MCFAs are known to be easily digested and could readily cross cell membranes. Moreover, these are quickly converted by the liver into energy instead of being stored as fat.
Coconut oil also works as an energy booster, since it is easy on your digestive system and does not trigger an insulin spike into your bloodstream. Other known positives of coconut oil include:
Promoting heart health
Enhancing Immune System function
Increasing and maintaining brain function
Enhancing thyroid function & metabolism
Maintaining skin health and elasticity
Kale Chips Recipe
Ingredients Cook time: 15 min Servings: 4
6 cups of torn and de-stemmed curly kale
2 tsp. coconut oil, grass fed organic butter or ghee
� tsp. Himalayan salt
1-2 tsp. nutritional yeast, or to taste
Optional: 1 pinch sweet or smoked paprika
Directions
Wash and spin dry the chopped, de-stemmed kale. It�s important that the kale is completely dry before baking.
Toss together the kale and coconut oil. Massage together with your hands until every leaf is coated
Sprinkle on salt, nutritional yeast and any seasoning you will be using. Toss again to evenly distribute.
On a parchment-lined baking sheet, arrange the kale evenly without crowding or overlapping.
Bake in a 300-degree Fahrenheit oven until crisp and dark green, approximately for 12 to 15 minutes.
Cool completely before eating. This will allow the chips to crisp up further while cooling.Tip: Spice these kale chips up with your favorite flavors, such as chili powder, garlic powder, onion powder or my personal favorite � Mexican Fiesta by Frontier (spice blend).
Don�t like Kale�don�t worry! You won�t even realize it�s kale that you�re eating. This decadent snack really will help you kick the habit of chips and other crunchy processed junk food. It�s easy to make, tastes great and has the following benefits:
Kale is low in calories and high in fiber
Kale is high in Iron
Kale is high in vitamin K
Kale is high in vitamin A & C
Kale is high in vitamin Calcium
Kale is loaded with powerful antioxidants
It�s a great anti-inflammatory food
Supports brain development in infants
Supports eye health
Kale is a great detox food
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Whole Body Wellness
Following a balanced nutrition, participating in regular physical activity and getting plenty of rest are fundamental factors for maintaining whole body wellness. While all of these can make you look and feel healthy, its also essential to address the health of your spine in order to maintain the proper function of all the body’s structures. Chiropractic care is a well-known alternative treatment option utilized by many individual’s to restore the health of the spine as well as maintain it. Chiropractic can also help prevent complications related to spinal injuries and conditions.
Here’s yet another reason to get off the couch: Inactivity is associated with greater risk of prediabetes, even for healthy-weight adults, a new study finds. University of Florida researchers said the finding may help explain why up to one-third of slim American adults have prediabetes — elevated blood sugar but not full-blown diabetes.
“We have found that a lot of people who we would consider to be at healthy weight — they’re not overweight or obese — are not metabolically healthy,” said lead investigator Arch Mainous III. He’s chair of health services research, management and policy in the university’s College of Public Health and Health Professions.
Mainous and his colleagues analyzed data from more than 1,000 people, aged 20 and older, in England. All had a healthy weight and no diagnosis of diabetes. Those with an inactive lifestyle were more likely than active people to have a blood sugar level of 5.7 or above, which the American Diabetes Association considers prediabetes. About one-quarter of all inactive people and more than 40 percent of inactive people 45 and older met the criteria for prediabetes or diabetes, according to the study.
The study doesn’t establish a direct cause-and-effect relationship. Still, these inactive people may have unhealthy “normal-weight obesity or ‘skinny fat,’ ” — a high proportion of fat to lean muscle, the researchers said.
“Our findings suggest that sedentary lifestyle is overlooked when we think in terms of healthy weight. We shouldn’t focus only on calorie intake, weight or [body mass index] at the expense of activity,” Mainous said in a university news release.
Because prediabetes increases the risk of diabetes and other health problems, the study adds to growing evidence that inactivity poses a risk to health, the researchers explained.
“Don’t focus solely on the scale and think you’re OK. If you have a sedentary lifestyle, make sure you get up and move,” Mainous said.
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The study results were published online Jan. 19 in the American Journal of Preventive Medicine.
SOURCE: University of Florida, news release, Jan. 19, 2017
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Chiropractic Care for Older Adults
With the progression of age, it�s common for the human body to naturally begin to degenerate. Although degenerative changes in the body are normal, it�s also common for complications associated with aging to develop. Chiropractic care is a safe and effective, alternative treatment option utilized by many individuals to prevent, diagnose and treat injuries and conditions associated with the structures of the spine. Research studies have demonstrated that chiropractic treatment can help older adults find relief from their neck pain and back pain.
The bodies of runners who put in a lot of mileage appear to be more efficient at running compared to those who run less, a new study finds. Jasper Verheul and colleagues at Liverpool John Moores University in the United Kingdom compared two groups of runners. One group ran more than 27 miles a week, the other group ran fewer than nine miles a week.
Anatomy of Runners
The researchers examined the activity of muscle groups in the thigh and the motion of knee joints with a variety of tools as the participants ran at different speeds during the research study.
“Given the importance of the knee joint in running, it was hoped that by examining knee joint stiffness and muscle activation levels across a range of running speeds, the adaptations of neuromuscular factors due to running training could be closely explored for the first time,” the researchers wrote.
When their feet landed on the ground, the knees of the runners who put in the most miles had less muscle activity and more stiffness. The researchers also saw that the tendons in the high-mileage runners worked more efficiently at pushing the body forward.
“From this, we concluded that high-mileage training leads to changes in the muscles and tendons that likely reduce energy expenditure during running, and these adaptations are enhanced the faster you go,” the researchers said.
The study appeared in the Journal of Applied Physiology.
News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Chiropractic and Athletic Performance
The prevention of sports injuries through the practice of proper stretches and exercises is essential for athletes. When an injury caused by an accident does occur however, many athletes seek chiropractic care to help diagnose and treat any possible sport-related injuries and conditions. Chiropractic treatment focuses on the prevention, diagnosis and treatment of injuries and conditions associated with the musculoskeletal and nervous system through the use of spinal adjustments and manual manipulations. Chiropractic is beneficial for many athletes’s performance.
For people experiencing low back pain, the thought of exercise often seems daunting. But yoga may be a natural fit in the quest to relieve an aching back, a new review indicates.
The findings come from an analysis of 12 studies that included more than 1,000 participants with lower back pain. The studies compared yoga to physical therapy or patient education.
There was some evidence that yoga led to small improvements in pain, and small to moderate improvements in back function at three and six months.
“We found that the practice of yoga was linked to pain relief and improvement in function,” said review author L. Susan Wieland. She is an assistant professor of family and community medicine at the University of Maryland.
“For some patients suffering from chronic non-specific low back pain, yoga may be worth considering as a form of treatment,” Wieland added in a university news release.
About 80 percent of Americans will have back pain at some point in their lives, but treatment can be a challenge. For millions of people, chronic back pain affects their sleep, and their ability to do daily tasks and exercise.
Yoga has become increasingly popular in the United States in recent years. It typically involves a combination of physical movements, controlled breathing, and relaxation or meditation.
The review was published online recently in the journal Cochrane Library.
SOURCE: University of Maryland, news release, Feb. 6, 2017
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Whole Body Wellness
Overall health and wellness can be achieved by following a proper nutrition and engaging in regular exercise and/or physical activities. While these are some of the most common ways to ensure whole body health and wellness, visiting a qualified and experienced healthcare professional can also grant your body additional benefits. Chiropractic care, for instance, is a safe and effective alternative treatment option utilized by people to maintain well-being.
Whether from the disease itself or the treatment, cancer can be exhausting, but a new review says there are ways to beat back cancer-related fatigue.
The review included a look at 113 past studies that included more than 11,000 adult cancer patients. The researchers found that exercise and/or behavioral and educational therapy seemed to be more effective than prescription drugs for dealing with fatigue.
“Exercise and psychological treatment, and the combination of these two interventions, work the best for treating cancer-related fatigue — better than any pharmaceuticals we have tested,” noted study lead author Karen Mustian. She’s an associate professor with the University of Rochester Medical Center’s Wilmot Cancer Institute in Rochester, N.Y.
The upshot, said Mustian, is that doctors should consider exercise and psychological interventions as the “first-line therapy” instead of more medications when it comes to tackling cancer-related fatigue. The study team noted that cancer-related fatigue is a very common problem among cancer patients, both during and following treatment. The American Cancer Society describes the phenomenon as distinct from routine tiredness. Even if you get rest, you’re still tired. Your arms and legs may feel heavy. You may feel too tired to do even the simplest tasks, such as eating a meal, according to the ACS.
Beyond affecting overall quality of life, cancer-related fatigue can also interfere with a patient’s ability to continue cancer treatment itself. That may result in a poorer prognosis and, in some cases, a reduced chance for long-term survival, the study authors said.
For the study, Mustian and colleagues looked at cancer-related fatigue triggered by the onset of cancer itself, rather than as a side effect of treatment.
Almost half of the patients included in the review were women battling breast cancer. Ten studies focused solely on male patients. In all, almost 80 percent of study participants were women. Their average age was 54. The analysis excluded studies that looked at so-called complementary therapies, with an exception made for alternative exercise treatments, such as yoga or tai chi.
In addition, the research team didn’t include studies that had assessed drug treatments involving erythropoietin medications (such as epoetin alpha, brand names Procrit and Epogen). These drugs are designed to stimulate red blood cell production, and are “used primarily for treating anemia and are not recommended as a stand-alone treatment for [cancer-related fatigue] due to adverse effects,” the study authors stated.
Studies included looked at the impact of four different treatment approaches: exercise alone (including aerobic, such as walking or swimming or anaerobic, such as weight-lifting); mental health interventions aimed at providing information and/or helping patients understand and adapt to their current situation; a combination of both exercise and psychological treatment; and prescription drugs, including stimulant medications (such as modafinil, brand name Provigil) and ADHD meds (such as methylphenidate, brand name Ritalin).
All four interventions led to improvement in fatigue. But the researchers found that exercise therapy led to the best outcomes. But psychological therapies produced similarly positive results, as did treatments that integrated exercise with mental health efforts.
The team concluded that when it came to controlling cancer-related fatigue, the exercise and/or psychological therapy approaches appeared to outperform prescription drugs. Colleen Doyle is managing director of nutrition and physical activity for the ACS. She said exercise has many benefits, not just helping to ease fatigue.
“But because many people undergoing treatment do experience fatigue, it’s nice to know that there is something an individual can do to help reduce that fatigue and gain some of the many other benefits of exercise [both during and after treatment]: reduced stress, less anxiety, [and] benefits to physical functioning,” Doyle said.
But can the typical cancer patient actually handle an exercise regime? Mustian says yes.
“These are not your elite athletes or fitness buffs,” she said. Almost all of the studies focused on people who had been sedentary and were placed on a low-to-moderate intensity exercise regimen, involving activities such as yoga or resistance training. “So they are normal people who were not regular exercisers, and who were able to complete these interventions and have relief from their fatigue,” Mustian said.
Doyle said that for patients who weren’t previously active, it’s important to start slowly.
“Our recommendation for survivors is essentially avoid inactivity as best you can. There will be days when you feel like not doing much of anything, and that’s okay, but strive to do something. Even if it is gentle stretching exercises, or a five-minute walk down the block,” she advised.
Mustian stressed that relatively few studies looked at combining exercise and psychological therapy.
“So it is not as clear what the best way to combine them would be,” she noted. The researchers said more studies need to be done to explore the ideal way to integrate exercise and psychological interventions.
The study was published March 2 in JAMA Oncology.
SOURCES: Karen M. Mustian, Ph.D., M.P.H., associate professor, Wilmot Cancer Institute, department of surgery, University of Rochester Medical Center, Rochester, N.Y.; Colleen Doyle, M.S., R.D., managing director, Nutrition and Physical Activity, American Cancer Society; March 2, 2017, JAMA Oncology
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: What is Chiropractic?
Chiropractic care is an well-known, alternative treatment option utilized to prevent, diagnose and treat a variety of injuries and conditions associated with the spine, primarily subluxations or spinal misalignments. Chiropractic focuses on restoring and maintaining the overall health and wellness of the musculoskeletal and nervous systems. Through the use of spinal adjustments and manual manipulations, a chiropractor, or doctor of chiropractic, can carefully re-align the spine, improving a patient�s strength, mobility and flexibility.
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