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 coconut be a healthier alternative food option for individuals trying to improve their health and wellness?
The Coconut
Located in the tropical regions around the world, especially in Southeast Asia, the Pacific islands, sunny coastal states in the U.S., and India, the coconut (Cocos nucifera L.) is a monoecious perennial palm that has many uses for people who are looking for alternatives in their dietary needs. Known as the “tree of life,” the coconut has numerous utilities that people can incorporate from food, medicine, and household products. (Beveridge et al., 2022) The outer coconut husk is used in household items, while the coconut fruit is used for food and medicinal purposes, from antibacterial and antioxidant to containing microminerals and nutrients. (DebMandal & Mandal, 2011) This tropical fruit can be used in baked goods, skin products, and food dishes and can help restore the body’s electrolytes. We associate with certified medical providers who inform our patients of the importance of incorporating healthy foods like coconut into a healthy diet. While asking important questions to our associated medical providers, we advise patients to integrate small changes into their daily dietary intake to feel good. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Nutritional Facts
With coconut being a versatile fruit, it has many nutritional benefits. It is classified as a medium-chaired saturated fat absorbed by the body differently and can help reduce LDL-Cs (low-density lipoproteins, reduce cardiovascular diseases, and improve cognitive function. (Hewlings, 2020) When it comes to the nutritional facts of eating one piece of coconut is about:
1 piece of coconut: 45g
Calories: 159
Total Fats: 15g
Saturated fat: 13g
Cholesterol: 0mg
Sodium: 9mg
Potassium: 160mg
Total Carbohydrate: 7g
Dietary fibers: 4.1
Sugar: 2.8g
Protein: 1.5g
Coconuts are high in saturated fats and medium-chain fatty, so they can cross the blood-brain barrier and be absorbed, transported, and utilized for energy production for the body. They can also provide beneficial properties to the gut microbiome. (Fan et al., 2022) At the same time, if people drink the water from the coconut, its nutritional facts include:
1 cup of coconut water: 240g
Calories: 45
Total Fats: 0.5g
Saturated fat: 0.4g
Cholesterol: 0mg
Sodium: 252mg
Potassium: 600mg
Total Carbohydrate: 9g
Dietary fiber: 2.6g
Sugar: 6g
Protein: 1.7g
Food As Medicine- Video
The Health Benefits Of The Coconut
With the coconut tree being “the tree of life,” the fruit has many beneficial properties for health and wellness. For instance, using coconut oil for cooking has many advantages, such as being resistant to oxidation and polymerization due to its high saturated fatty acid content, being consumed at low levels, and reducing cardiovascular diseases. (Schwingshackl & Schlesinger, 2023) At the same time, when people start to use coconut oil for part of their cooking, they will notice that their body weight decreases. (Duarte et al., 2022). Below are other beneficial properties when people start incorporating coconut into their diet.
Replenish Electrolytes
Many people starting to work out or are physically active can utilize coconut water to replace sports drinks to replenish their electrolytes. When a person is exercising and sweating profusely, water and sodium levels are depleted, thus compromising the cardiovascular system’s ability to maintain a person’s exercise performance. (O’Brien et al., 2023) Hence, drinking coconut water can help rehydrate the body and replenish those electrolytes. At the same time, incorporating a bit of citrus fruit can provide extra health benefits and enhance the flavor of coconut water.
Reduces Blood Sugar
Coconuts can also help lower blood sugar levels, and for diabetic individuals, it can help reduce their blood glucose to healthy levels, regulate their carbohydrate metabolism, and improve their antioxidant capacity to reduce any comorbidities associated with diabetes. (Dai et al., 2021) Additionally, many diabetic individuals can substitute regular sugar with coconut sugar as it has a high nutritional value and a low glycemic index that can be beneficial to moderate glucose absorption. (Saraiva et al., 2023)
Adding Coconut To Your Diet
Many people can incorporate coconut into their diet by eating the fruit, drinking the coconut water, and utilizing it for smoothies and baked goods. By adding coconut to a healthy diet, many people can get their healthy fats in moderation, their electrolytes replenished, and enjoy eating clean, healthy foods. Making small changes by incorporating foods that have antioxidants into a healthy diet can help many people eat healthier and have more energy. At the same time, when people incorporate physical activity with their diet, they will begin to notice small positive changes in themselves and their bodies, thus leading happy, healthier lives.
References
Beveridge, F. C., Kalaipandian, S., Yang, C., & Adkins, S. W. (2022). Fruit Biology of Coconut (Cocos nucifera L.). Plants (Basel), 11(23). doi.org/10.3390/plants11233293
Dai, Y., Peng, L., Zhang, X., Wu, Q., Yao, J., Xing, Q., Zheng, Y., Huang, X., Chen, S., & Xie, Q. (2021). Effects of coconut water on blood sugar and retina of rats with diabetes. PeerJ, 9, e10667. doi.org/10.7717/peerj.10667
DebMandal, M., & Mandal, S. (2011). Coconut (Cocos nucifera L.: Arecaceae): in health promotion and disease prevention. Asian Pac J Trop Med, 4(3), 241-247. doi.org/10.1016/S1995-7645(11)60078-3
Duarte, A. C., Spiazzi, B. F., Zingano, C. P., Merello, E. N., Wayerbacher, L. F., Teixeira, P. P., Farenzena, L. P., de Araujo, C., Amazarray, C. R., Colpani, V., & Gerchman, F. (2022). The effects of coconut oil on the cardiometabolic profile: a systematic review and meta-analysis of randomized clinical trials. Lipids Health Dis, 21(1), 83. doi.org/10.1186/s12944-022-01685-z
Fan, L., Zhu, X., Sun, S., Yu, C., Huang, X., Ness, R., Dugan, L. L., Shu, L., Seidner, D. L., Murff, H. J., Fodor, A. A., Azcarate-Peril, M. A., Shrubsole, M. J., & Dai, Q. (2022). Ca:Mg ratio, medium-chain fatty acids, and the gut microbiome. Clin Nutr, 41(11), 2490-2499. doi.org/10.1016/j.clnu.2022.08.031
Hewlings, S. (2020). Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration. J Cardiovasc Dev Dis, 7(4). doi.org/10.3390/jcdd7040059
O’Brien, B. J., Bell, L. R., Hennessy, D., Denham, J., & Paton, C. D. (2023). Coconut Water: A Sports Drink Alternative? Sports (Basel), 11(9). doi.org/10.3390/sports11090183
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
Schwingshackl, L., & Schlesinger, S. (2023). Coconut Oil and Cardiovascular Disease Risk. Curr Atheroscler Rep, 25(5), 231-236. doi.org/10.1007/s11883-023-01098-y
Can individuals incorporate nutritional snacks to consume before and after to have an effective workout and abundant energy?
How Can Exercise Help The Body?
When many people start thinking about their health and how to improve it, they usually begin exercising and eating healthier around the last week before the new year to jumpstart their health and wellness journey. These small changes can help the body tremendously as environmental factors like stress, physical inactivity, and various lifestyles can negatively impact the body, thus leading to stress and environmental factors. For individuals dealing with musculoskeletal disorders or autoimmune disorders, exercises and a healthy diet filled with nutritional foods can help mitigate pain-like symptoms and overlapping risk profiles. For individuals with low back pain, core stabilization exercises can help reduce pain and disability while improving core muscle activation to strengthen weak muscles. (Nayyab et al., 2021) As a non-surgical therapy, everyone can exercise for the body, which can help many people reduce any chronic diseases and issues they are dealing with. (Vina et al., 2012) At the same time, a person can exercise at any fitness level by incorporating the right amount of healthy snacks before and after a good workout. We associate with certified medical providers who inform our patients of the importance of having healthy snacks before and after working out to replenish the body and have energy throughout the day. While asking important questions to our associated medical providers, we advise patients to integrate small changes into their daily routine to restore energy through healthy snacking. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Secrets of Optimal Wellness- Video
Pre- & Post Workout Benefits
When starting to work out, it is important to ensure that the body is properly fueled with the proper carbohydrates, proteins, and healthy fats that can be converted into energy to perform any exercise routines at full capacity. For athletic individuals, nutrition is closely connected with physical activity and the timing of when the body uses that energy. (Januszko & Lange, 2021) Hence, it is important for individuals starting to work out to consume enough energy through nutritional foods in a pre-workout environment. Pre-workout supplementation can help significantly improve greater changes in body composition and strength. (Cabre et al., 2022) Pre-workouts have benefited from increasing energy, enhancing strength and endurance, and reducing muscle fatigue through supplementation and healthy snacks that give people energy. Post-workouts can help with muscle recovery, and post-workout snacks can help maintain the body’s energy levels throughout the day.
Pre-Workout Snacks
Many dietary supplements for pre-workouts can help with health and performance improvement as they help increase muscle mass and strength while providing energy when exercising. (Brisebois et al., 2022) At the same time, incorporating carbohydrates can provide glycogen energy stored in the liver to provide muscle energy. (Henselmans et al., 2022) It is important to note that eating an hour before working out can give beneficial results. Some of the snacks many people can make and eat before working out include:
Chocolate milk with banana
Frozen grapes
Granola bar
Pretzels
Post Workout Snacks
It is important to restore and maintain that energy in the body when it comes to post-workout snacks after an intense workout. Many athletic and non-athletic individuals can incorporate nutritional carbohydrates and proteins to improve their physiological and biochemical adaptations to promote faster recovery and maintain the body’s hydration status. (Baroni et al., 2023) For instance, coconut water can be an alternative to sports drinks to replenish the body’s electrolytes. (O’Brien et al., 2023) Some of the post-workout snacks that are packed with protein and healthy carbs include:
Smoothies made with fruits, Greek yogurt, and protein powders
Chocolate milk with almonds
Crackers with string cheese
Cottage cheese
References
Baroni, L., Pelosi, E., Giampieri, F., & Battino, M. (2023). The VegPlate for Sports: A Plant-Based Food Guide for Athletes. Nutrients, 15(7). doi.org/10.3390/nu15071746
Brisebois, M., Kramer, S., Lindsay, K. G., Wu, C. T., & Kamla, J. (2022). Dietary practices and supplement use among CrossFit(R) participants. J Int Soc Sports Nutr, 19(1), 316-335. doi.org/10.1080/15502783.2022.2086016
Cabre, H. E., Gordon, A. N., Patterson, N. D., & Smith-Ryan, A. E. (2022). Evaluation of pre-workout and recovery formulations on body composition and performance after a 6-week high-intensity training program. Front Nutr, 9, 1016310. doi.org/10.3389/fnut.2022.1016310
Henselmans, M., Bjornsen, T., Hedderman, R., & Varvik, F. T. (2022). The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients, 14(4). doi.org/10.3390/nu14040856
Januszko, P., & Lange, E. (2021). Nutrition, supplementation and weight reduction in combat sports: a review. AIMS Public Health, 8(3), 485-498. doi.org/10.3934/publichealth.2021038
Nayyab, I., Ghous, M., Shakil Ur Rehman, S., & Yaqoob, I. (2021). The effects of an exercise programme for core muscle strengthening in patients with low back pain after Caesarian-section: A single blind randomized controlled trial. J Pak Med Assoc, 71(5), 1319-1325. doi.org/10.47391/JPMA.596
O’Brien, B. J., Bell, L. R., Hennessy, D., Denham, J., & Paton, C. D. (2023). Coconut Water: A Sports Drink Alternative? Sports (Basel), 11(9). doi.org/10.3390/sports11090183
Vina, J., Sanchis-Gomar, F., Martinez-Bello, V., & Gomez-Cabrera, M. C. (2012). Exercise acts as a drug; the pharmacological benefits of exercise. Br J Pharmacol, 167(1), 1-12. doi.org/10.1111/j.1476-5381.2012.01970.x
Can individuals dealing with gut issues incorporate the beneficial properties of probiotics and prebiotics to improve body function?
How The Gut Works Together With The Body
When many individuals are dealing with chronic issues that are causing referred pain in their bodies, it could be an issue that is affecting their gut system. Have you experienced unpredictable food reactions that make you unable to enjoy your favorite meal or food item anymore? Do you notice any abdominal swelling after a heavy meal? Or have you been more constipated and found it difficult to go to the bathroom? This is because the gut system is the second brain of the human body. The gastrointestinal (GI) system provides many beneficial properties to the host and the human body. It helps strengthen the gut’s integrity, harvest and give energy, protect the body from foreign pathogens, and regulate the immune system. (Thursby & Juge, 2017) Inside the gut system is home to trillions of bacteria that help transport the nutrients and vitamins of food to different areas of the body. This, in turn, gives the individual the energy to be mobile and complete their daily activities. However, environmental factors like illnesses, stress, bad dietary habits, and lifestyles can cause the gut ecosystem to undergo abnormal changes, causing gut dysbiosis. (Zhang et al., 2015)
When environmental factors impact the body, especially the gut system, the immune system produces inflammatory cytokines caused by certain bacteria. Once certain structural component bacteria strains trigger inflammation, it can cause a cascade of inflammatory pathways to affect the entire body, causing the individual to experience pain and discomfort. (Al Bander et al., 2020) Additionally, gut dysbiosis can also be associated with the occurrence of several chronic metabolic diseases that are developed. (Xiong et al., 2023) Fortunately, there are numerous ways people can reduce the impact of gut dysbiosis and help restore normal body function by including probiotics and prebiotics. We associate with certified medical providers who inform our patients of how the gut system can affect the body when environmental factors impact it. While asking important questions to our associated medical providers, we advise patients to integrate various probiotic and prebiotic foods to help regulate healthy bacteria back to the gut and reduce pain and discomfort in the body. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Nutrition Fundamentals- Video
Probiotic & Prebiotic Foods For The Gut
Now, when it comes to the gut system, it is important to know that trillions of bacteria help with gut regulation. When environmental factors cause various issues, it can cause pain and discomfort to the rest of the body. Hence, incorporating probiotics and prebiotics can help regulate the gut and reduce the impact of harmful bacteria from affecting the body. As part of a healthy diet, probiotics have the potential to regulate gut microbiota by affecting the intestinal microbial dynamics and homeostasis, thus influencing the intestines and distill organs physiology. (Kim et al., 2021) Additionally, when a person is incorporating probiotics and prebiotics to regulate their gut, it can be used to help manipulate the host’s microbiota while being used for potential therapeutic strategies. (Radford-Smith & Anthony, 2023) Some of the foods that have probiotics and prebiotics include:
Jicama
Bananas
Garlic
Miso
Kimchi
Yogurt
How Probiotics & Prebiotics Improve Body Function
When people start to incorporate prebiotics and probiotics, they will notice an increased abundance of health-promoting bacteria that can increase microbiome diversity and metabolic pathways that can affect the qualitative and quantitative changes of the gut composition. (Jager et al., 2019) Different bacterial strains can have various properties that can help with the gastrointestinal microbiome diversity and improve the body through metabolic support.
Conclusion
So, when people think about their health and wellness, the best place to start is with the gut by adding prebiotics and probiotics as part of a healthy diet. This, in turn, can help the loss of beneficial bacteria that have been affected by environmental factors and can help reduce the inflammatory effects of chronic illnesses. Making these small changes can be helpful to one’s health and well-being and allow many people to come up with tasty food combinations to improve gut health and metabolic pathways.
References
Al Bander, Z., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health, 17(20). doi.org/10.3390/ijerph17207618
Jager, R., Mohr, A. E., Carpenter, K. C., Kerksick, C. M., Purpura, M., Moussa, A., Townsend, J. R., Lamprecht, M., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Smith-Ryan, A. E., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J.,…Antonio, J. (2019). International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr, 16(1), 62. doi.org/10.1186/s12970-019-0329-0
Kim, C. S., Cha, L., Sim, M., Jung, S., Chun, W. Y., Baik, H. W., & Shin, D. M. (2021). Probiotic Supplementation Improves Cognitive Function and Mood with Changes in Gut Microbiota in Community-Dwelling Older Adults: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. J Gerontol A Biol Sci Med Sci, 76(1), 32-40. doi.org/10.1093/gerona/glaa090
Radford-Smith, D. E., & Anthony, D. C. (2023). Prebiotic and Probiotic Modulation of the Microbiota-Gut-Brain Axis in Depression. Nutrients, 15(8). doi.org/10.3390/nu15081880
Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochem J, 474(11), 1823-1836. doi.org/10.1042/BCJ20160510
Xiong, R. G., Li, J., Cheng, J., Zhou, D. D., Wu, S. X., Huang, S. Y., Saimaiti, A., Yang, Z. J., Gan, R. Y., & Li, H. B. (2023). The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components. Nutrients, 15(14). doi.org/10.3390/nu15143258
Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. Int J Mol Sci, 16(4), 7493-7519. doi.org/10.3390/ijms16047493
Can individuals reduce being sick by incorporating chiropractic care and health coaching as a treatment plan to relieve pain?
What Happens To The Body When It’s Sick?
How often do you feel constant aches and pains in various locations of your body? Do you feel that your head feels like there is cotton inside or that you have a pounding sensation that makes you stay in bed? Or how often have allergies made you constantly sneeze, making your back and chest hurt continuously? When it comes to the human body, these scenarios can cause a person to develop various ailments that can cause the body to become tired and sick. Environmental factors like stress, an excessive workload, improper dieting, and physical inactivity all play a role in causing overlapping risk profiles to the body while causing the immune system to work overtime. When it comes to the immune system and environmental factors, there is a bidirectional relationship as the immune system releases inflammatory cytokines to foreign pathogens and eliminates the issue. However, environmental factors affecting the immune system can even impact its functioning at the physical level. (Venter et al., 2020) When the body starts to feel sick, many people experience aches and pain in their muscles in the upper and lower quadrants. This can, over time, develop into overlapping pain-like symptoms that can cause doctors to prescribe medication to control these symptoms. Many symptoms that can be combined with being sick include:
Headaches/migraines
Nausea/vomiting
Fatigue
Muscle aches & pains
Allergies
When this happens, a person could be dealing with a tired, nervous system and experiencing body pains that can lead to various issues, thus needing treatment. We associate with certified medical providers who inform our patients of the benefits of incorporating chiropractic care and health coaching to improve their health and reduce sickness. While asking important questions to our associated medical providers, we advise patients to integrate ways to reduce the chances of being sick through a customized treatment plan. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
A Tired Nervous System & Body Pains
When it comes to the body starting to feel sick, it can be due to a tired, nervous system that is causing problems to arise in the body. The nervous system is the main control for the body as it controls pain, movement, organ function, and reactions, and the body needs to be consistently maintained to achieve optimal operations. When environmental factors affect the nervous system, it can lead to symptoms of nerve interference and body pain that can cause various issues. When various biomechanical, biochemical, and neuropsychological factors contribute to the body and cause pain, it can negatively affect a person’s quality of life. (Sarkovich et al., 2024) It can also negatively impact the spine and cause spinal misalignment, thus affecting the individual. When a person is dealing with spinal misalignment, they begin dealing with poor postural habits, limited range of motion, and pain within the upper, middle, and lower back. (Chu & Trager, 2022) This, in turn, causes a longer duration of the symptoms while increasing the presence and severity of degenerative changes. (Davis et al., 2022) So when degenerative changes and dangerous pressure are affecting the nerves correlated with spinal misalignment, many people can begin to seek treatment to realign the spine and reduce the chances of becoming sick.
The Role of Chiropractic Care On Improving Your Health-Video
Chiropractic Care For Improving The Body
When restoring spinal alignment and reducing the chances of the body becoming sick again, many people seek holistic, non-invasive, customized, cost-effective, holistic treatment. Chiropractic care can help realign the spine through manual and mechanical manipulation to determine the root cause of the issue and reduce nerve interference. Chiropractors can assess and detect nerve interference to identify any problems affecting the body. At the same time, chiropractic care can be used as a therapeutic intervention to regulate the body’s blood pressure and provide spinal rehabilitation. (Sullivan et al., 2020) At the same time, chiropractic care has a unique relationship with other treatments to ensure the body is healthy and energetic.
Health Coaching To Reduce Being Sick
While chiropractors can help restore the body through spinal realignment and rehabilitation, they also work with a health coach to make small changes and incorporate healthy habits to enhance chiropractic care. Exercise, proper dieting, and incorporating supplements combined with chiropractic care benefit complete wellness by reducing days of suffering from illnesses. (Khodakarami, 2020) When people start to think more about their help, incorporating chiropractic care with health coaching can be the key to maintaining healthy habits, listening, and being mindful of their bodies to reduce the effects of pain and discomfort. A healthy body can be energetic and free from diseases, dysfunction, pain, and discomfort, allowing individuals to continue their routine more healthily.
References
Chu, E. C., & Trager, R. J. (2022). Neck Pain and Headache After Pinealectomy: Improvement with Multimodal Chiropractic Therapies. Am J Case Rep, 23, e937906. doi.org/10.12659/AJCR.937906
Davis, B. A., Dunn, A. S., Golley, D. J., & Chicoine, D. R. (2022). Chiropractic Clinical Outcomes Among Older Adult Male Veterans With Chronic Lower Back Pain: A Retrospective Review of Quality-Assurance Data. J Chiropr Med, 21(2), 77-82. doi.org/10.1016/j.jcm.2022.02.004
Khodakarami, N. (2020). Treatment of Patients with Low Back Pain: A Comparison of Physical Therapy and Chiropractic Manipulation. Healthcare (Basel), 8(1). doi.org/10.3390/healthcare8010044
Sarkovich, S., Leonardi, C., Darlow, M., Martin, D., Issa, P., Soria, T., Bronstone, A., & Clement, C. (2024). Back pain in adolescent idiopathic scoliosis: frequency and risk factors. Spine Deform, 12(5), 1319-1327. doi.org/10.1007/s43390-024-00904-0
Sullivan, S. G., Paolacci, S., Kiani, A. K., & Bertelli, M. (2020). Chiropractic care for hypertension: Review of the literature and study of biological and genetic bases. Acta Biomed, 91(13-S), e2020017. doi.org/10.23750/abm.v91i13-S.10524
Venter, C., Eyerich, S., Sarin, T., & Klatt, K. C. (2020). Nutrition and the Immune System: A Complicated Tango. Nutrients, 12(3). doi.org/10.3390/nu12030818
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
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