El Paso Back Clinic & Integrative Functional Wellness Team.
Chiropractic Doctors provide preventative care to help establish healthy habits in patients at all stages of their lives. For example, posture analysis can help identify posture habits that can greatly impact overall health, including energy levels, breathing, stress, and sleep. Chiropractic medicine is a form of integrative medicine that focuses on natural, non-invasive, evidence-informed practices of disease prevention and health promotion.
Through a broad scope of assessment and treatment modalities such as manipulation, functional medicine, physical rehabilitation therapy, targeted nutritional and botanical care, acupuncture, and diet/lifestyle management, chiropractic medicine can effectively treat a wide range of conditions and improve overall health. Functional Nutrition focuses on optimizing cellular and metabolic function for optimal health. Functional Medicine Practitioners specialize in helping uncover the root causes for imbalances that may be contributing to past, current, and even future conditions.
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.
Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. In addition, we provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure.
We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. In addition, we provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Can incorporating lemongrass into a diet help individuals manage anxiety, colds, fever, inflammation, and insomnia?
Lemongrass
Lemongrass, or lemongrass or citronella, is a tall grass-like herb commonly used in Southeast Asian cooking. The lower stalks and bulbs of the plant have a fresh, clean, lemony scent that is sometimes added to marinades, teas, curries, and broths. In addition to its flavoring use, lemongrass’s essential oils are used for medicinal purposes, supported by scientific evidence.
Benefits
Lemongrass has been shown to help with common ailments, such as anxiety, colds, fever, inflammation, and insomnia. It can be eaten, rubbed on the skin, or inhaled as an aromatherapy treatment. When taken orally, it is often used to calm stomach discomfort and other gastrointestinal issues, including cramps and vomiting. (DeFilipps, R. A. et al., 2018) When used as a tea, it protects the stomach lining by treating stomach ailments, indigestion, and gastric ulcers. (Khan, Nida. 2020) Lemongrass or oil is applied to the skin to treat headaches and musculoskeletal pain. As an aromatherapy treatment, the oil extract may be inhaled to treat muscle pain, infections, colds, and flu symptoms. Consumed it can help treat:
Musculoskeletal pain
Sleeplessness
Rheumatism
Cough
Common cold
Fever
Anxiety
Hypertension
Diabetes
Epilepsy
Cancer prevention
However, a few studies support certain lemongrass benefits. Research has suggested that lemongrass oil added to a hair tonic may reduce dandruff. However, more studies are needed to confirm. (Chaisripipat, W. et al., 2015)
Essential Oil
Lemongrass essential oil has been studied and has been found to contain significant bioactive compounds that include:
Citral
Isoneral
Isogeranial
Geraniol
Geranyl acetate
Citronellal
Citronellol
Germacrene-D
Elemol
These compounds contain antifungal, antibacterial, antiviral, anticancer, and antioxidant properties. (Mukarram, M. et al., 2021) Research also shows that essential oils can be therapeutic agents for treating inflammatory skin conditions and help reduce dandruff because of their antimicrobial and anti-inflammatory properties. They can also inhibit the growth of the fungi associated with causing dandruff. (Khan, Nida. 2020)
Nutrition
One tablespoon of fresh lemongrass provides around five calories, most from carbohydrates/fiber and protein. (U.S. Department of Agriculture, 2018) It is a source of fiber, carbohydrates, and vitamins A, B, and C, strengthening the body’s immune system, repairing tissue damage, and promoting cell division. It also contains:
Magnesium – Necessary for protein synthesis, glycolysis, and muscle activity,
Selenium – Necessary for cognitive function and fertility.
Phosphorus – Necessary for DNA/RNA and cell membrane synthesis.
Zinc for wound healing, growth, and development. (Khan, Nida. 2020)
Minerals include:
Calcium – 3 milligrams
Potassium – 34 milligrams
Manganese – 0.2 milligrams
Magnesium – 2.9 milligrams
Iron – 0.4 milligrams
It also provides small amounts of vitamins, including A and C, folate, and niacin. However, lemongrass-flavored oil contains significantly more calories because it usually combines cooking oil with lemongrass extract.
Preparation and Storage
Lemongrass is becoming easier to find in stores. When choosing lemongrass, look for firm green stalks with healthy-looking bulbs attached. Some stores may sell the stalks with a good portion of the top removed. This is fine, as many recipes require using the bottom of the stalk or the bulb. To use lemongrass in teas, soups, broth, or other liquids, crush the stalks’ bottom area to release the aromatic oil. Then, immerse the pieces in the liquid to release the oils. Remove the stalks before eating or drinking the beverage. In other recipes, chopping or mincing the bulb or lower area of the stalks may be necessary before adding to a curry, salad, marinade, or stir-fry. Lemongrass can be wrapped in plastic and refrigerated for two to three weeks or frozen for up to 6 months.
Potential Side Effects
Lemongrass is safe for most when consumed in typical amounts in food. However, some concerns may arise when using it for medicinal purposes.
Used topically, lemongrass may cause skin irritation.
Additionally, consuming high amounts of lemongrass may cause dizziness, drowsiness, dry mouth, excess urination, and increased appetite. (Memorial Sloan Kettering Cancer Center, 2022)
High amounts of essential oil can damage liver and stomach mucous membranes, and excessive tea intake may also affect kidney function. (Memorial Sloan Kettering Cancer Center, 2022)
It is recommended that pregnant women should avoid lemongrass.
Additionally, individuals undergoing chemotherapy should avoid lemongrass because it may interfere with the actions of some chemotherapeutic agents.
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility programs to relieve pain and help individuals return to optimal function. Our providers use an integrated approach to create customized care programs for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Khan, Nida. (2020). Therapeutic benefits of lemongrass and tea tree. Annals of Civil and Environmental Engineering. 4. 027-29. 10.29328/journal.acee.1001022.
Mukarram, M., Choudhary, S., Khan, M. A., Poltronieri, P., Khan, M. M. A., Ali, J., Kurjak, D., & Shahid, M. (2021). Lemongrass Essential Oil Components with Antimicrobial and Anticancer Activities. Antioxidants (Basel, Switzerland), 11(1), 20. doi.org/10.3390/antiox11010020
For individuals experiencing frequent bloating or constipation, could performing a colon cleanse help alleviate your symptoms?
Colon Cleanse
Individuals can clean out their bowels, colon, or large intestine by drinking more water and adding certain foods to their diet, like whole grains, fruits, and vegetables. Some may find that the practice helps decrease bloating or other digestive issues. While a colon cleanse is safe for most, the practice can cause side effects, like nausea or dehydration.
Benefits
Natural colon cleanses can provide various benefits that include:
Reducing bloating.
Improving the immune system.
Removing toxins from the body.
Helping with weight loss.
Decreasing the risk of colon cancer.
While individuals may feel better after a natural colon cleanse, there is currently no research to support the medical benefits. (Cedars Sinai. 2019)
Another type is known as hydrotherapy of the colon or irrigation.
A healthcare provider performs this type of cleansing and sends water into the colon with instrumentation.
This type of cleanse is not used to prepare individuals for a colonoscopy.
Cleansing
Cleansing the body safely can be done with ingredients from the local grocery store.
Thorough Hydration
Water will improve body function, including digestion and elimination.
Use the color of urine as a guide.
If it’s pale yellow, the body is getting enough water.
If it’s darker, the body needs more.
Increasing Fiber Consumption
Fiber is a type of carbohydrate that the body cannot digest but influences:
Fiber can be found in fruits, vegetables, oats, lentils, peas, and almonds.
Increasing fiber intake will help regulate the bowels and maintain overall colon health. (Cornell University. 2012)
Probiotics
Probiotics are live bacteria and yeasts that have health and digestion benefits.
Researchers believe they help to replace healthy bacteria and balance the healthy and unhealthy bacteria in the body, which maintains smooth digestion. (Mount Sinai. 2024)
Fermented foods like yogurt, kimchi, sauerkraut, and pickles are healthy sources of probiotics.
They also come as supplements.
Apple Cider Vinegar and Honey
Both ingredients contain probiotics, and mixing them can help improve gut health.
Individuals also believe that this concoction can help remove toxins from the body, but there’s no scientific evidence to support this.
Individuals can try 1 tablespoon of raw honey and 2 tablespoons of apple cider vinegar in a warm glass of water.
Juice and Smoothies
Adding more fruits, including juice and smoothies, is a healthy way to stay hydrated.
It also adds fiber and other nutrients to improve gut health.
Bananas and apples are a healthy source of probiotics.
Individuals can also add yogurt to the smoothies for extra probiotics.
These elements can help improve the gut microbiome and regulate bowel movements.
Precautions
Doing a colon cleanse should be safe for most, as long as the individual is not fasting at the same time or performing them too frequently. However, it’s recommended to consult a healthcare provider before changing eating patterns or trying new treatments or supplements, including a colon cleanse, especially for individuals who have an underlying condition.
Side Effects
Colon cleansing can come with risks that can include: (Cedars Sinai. 2019)
Dehydration
Cramping
Nausea
Electrolyte imbalance
Doing occasional colon cleanses may not result in side effects, but the chances of side effects increase the longer or more often cleanses are performed. It’s recommended to consult a healthcare provider if experiencing any symptoms.
Improving Colon Health
The best way to improve colon health is by drinking enough water and eating foods that promote a healthy digestive system. Healthy approaches include:
Increasing fruit and vegetable intake.
Increasing whole grain intake provides fiber and more nutrients.
Eating ground flaxseed improves digestion and elimination.
Watermelon, one of the summer’s main fruits, is low in calories and rich in water. It provides an excellent source of vitamins A and C and lycopene and is less acidic than citrus fruits and tomatoes. The whole fruit is edible. The watermelon can be used as frozen chunks for water or seltzer drinks, smoothies, salsas, and salads; the rind can be stir-fried, stewed, or pickled, and the subtle sweetness pairs well with cheese, nuts, and other protein sources.
Watermelon
Watermelon poses few risks, with research deeming the fruit nontoxic. Side effects from eating too much watermelon can include abdominal discomfort, bloating, and gas.
The fruit does contain sugar, recommending individuals with diabetes should be careful to avoid sugar spikes.
Vitamins and Minerals
A fully ripe red watermelon contains higher nutrients than a less ripe watermelon.
A single serving is a healthy source of vitamins C and A, providing a significant percentage of the daily requirement.
Vitamin C aids in wound healing and can help increase anti-aging properties and immune system function.
Vitamin A is important for eye health.
Calories
One cup of diced or balled watermelon contains about 46 calories.
Wedges around one-sixteenth of the melon, or 286 g, contain approximately 86 calories.
These antioxidants can help cell repair and lower the risk of infections and certain cancers.
Contributes to Weight Loss
A group of overweight adults participated in a study that found the group that ate watermelon instead of low-fat cookies felt fuller.
The watermelon group also showed reductions in body weight, body mass index, waist-to-hip ratio, and blood pressure.
Reduce Muscle Fatigue
The fruit contains a significant amount of the amino acid citrulline.
Capsules of concentrated citrulline are sold as nutritional supplements.
The benefits are not conclusive, but some studies show that supplements could reduce the feeling of fatigue.
Nutrition Fundamentals
References
Bailey, Stephen J et al. “Two weeks of watermelon juice supplementation improves nitric oxide bioavailability but not endurance exercise performance in humans.” Nitric oxide: biology and chemistry vol. 59 (2016): 10-20. doi:10.1016/j.niox.2016.06.008
Burton-Freeman, Britt, et al. “Watermelon and L-Citrulline in Cardio-Metabolic Health: Review of the Evidence 2000-2020.” Current atherosclerosis reports vol. 23,12 81. 11 Dec. 2021, doi:10.1007/s11883-021-00978-5
Figueroa, Arturo, et al. “Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension.” American Journal of Hypertension vol. 25,6 (2012): 640-3. doi:10.1038/ajh.2012.20
Glenn, J.M., Gray, M., Wethington, L.N. et al. Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females. Eur J Nutr 56, 775–784 (2017). doi.org/10.1007/s00394-015-1124-6
Martínez-Sánchez A., Ramos-Campo D. J., Fernández-Lobato B., Rubio-Arias J. A., Alacid F., & Aguayo E. (2017). Biochemical, physiological, and performance response of a functional watermelon juice enriched in L-citrulline during a half-marathon race. Food & Nutrition Research, 61. Retrieved from foodandnutritionresearch.net/index.php/fnr/article/view/1203
Naz, Ambreen, et al. “Watermelon lycopene and allied health claims.” EXCLI journal vol. 13 650-60. 3 Jun. 2014
Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41
Volino-Souza, Mônica et al. “Current Evidence of Watermelon (Citrullus lanatus) Ingestion on Vascular Health: A Food Science and Technology Perspective.” Nutrients vol. 14,14 2913. 15 Jul. 2022, doi:10.3390/nu14142913
Gelatin is a stabilizer and thickener used to make desserts like fruit gelatin, pudding, mousse, marshmallows, candy, cakes, ice cream, and certain yogurts. It is also used in some shampoos and skincare products. Because animal products are used to make gelatin, it is not a vegan-friendly food, and even some non-vegans choose not to eat it. However, there are gelatin alternatives that are made from non-animal sources. The use of gelatin may provide certain health benefits, and there are some medical uses for pharmaceutical-grade gelatin.
Gelatin Health
Gelatin is affirmed as generally recognized as safe/GRAS by the U.S. Food and Drug Administration. Gelatin is made by boiling the skin, tendons, ligaments, or bones of animals – cows or pigs in water. This process releases collagen, a protein that provides structure and is the most abundant in the human body. Once the collagen is extracted, it is:
Concentrated
Filtered
Cooled
Extruded
Dried
Alternatives
Thickening agents can be made from different ingredients. These include:
Agar-agar
Also called agar, this thickener is made from cooked and pressed seaweed.
This gelling agent is available online and in some supermarkets in powdered, flaked, and bar form.
When cooking with it, substitute agar for gelatin using equal amounts if using the powder.
If using flakes, a tablespoon equals about a teaspoon of the powder.
Certain citrus fruits require more agar when substituting.
Agar does not gel well for recipes that include uncooked mangoes, papaya, and pineapple.
Pectin
Pectin is a gelling agent found naturally in apples and citrus fruits.
Food manufacturers use pectin to make some yogurts and candies and enhance fruit-based beverages.
It can also thicken jams, jellies, and other foods.
This thickener is usually for making softer gels and puddings.
Benefits
Improved Bone Health
A benefit of gelatin is the protection of bones; however, evidence supporting its use is limited.
An early study found that hydrolyzed gelatin, such as pharmaceutical grade, may help reduce pain symptoms in individuals with knee or hip osteoarthritis.
Researchers thought that it could have a beneficial effect on cartilage metabolism.
A study found that adding gelatin to an intermittent exercise program improved collagen synthesis and could aid in injury prevention and tissue repair.
Treatment of Diarrhea
Some studies have suggested that gelatin tannate, which contains tannic acid, can reduce chronic diarrhea.
One study found that using gelatin tannate and other products like probiotics could be effective.
However, further research is needed.
Recipe Alternative
Individuals following specific diets or nutritional plans can use gelatin to thicken foods instead of ingredients that they are avoiding or removing from their eating plan.
It can be used by those following low or no – carb or grain-free diets.
Individuals with wheat allergies, celiac disease, non-celiac gluten sensitivity, or who follow a gluten-free diet can use gelatin or other thickeners instead of flour.
Adding flour to foods like soups and stews can increase the carbohydrate count.
Cornstarch is one replacement that thickens when food is heated, like flour; however, gelatin thickens when food is cooled.
For example, some chefs use 1 ½ teaspoons of gelatin per cup of stock to thicken soups.
Nutrition
The USDA provides the following nutrition information for a single envelope or around one tablespoon/7 grams of gelatin.
Carbohydrates
There are about 30 calories per tablespoon, and none of the calories are from carbohydrates.
There are 0 grams of total carbohydrates, 0 grams of sugar, and 0 grams of fiber.
Because there are no carbohydrates, it will not impact blood sugar levels.
However, it is not usually consumed by itself.
It is commonly used to thicken desserts with sugar and carbohydrates that can elevate blood sugar levels.
Fats
There is no fat in a tablespoon serving of gelatin.
A 100-gram serving contains less than a gram of fat.
Protein
Gelatin provides about 6 grams of protein in one tablespoon serving.
It should not be considered a high-protein food.
Vitamins and Minerals
The powder does not contribute any significant micronutrients.
Does not provide vitamins or minerals.
Storage and Safety
It should be kept in a sealed container and stored in a cool, dry place.
It should stay fresh for about three years when unopened and stored correctly.
It should not be frozen.
Chiropractic Success Story
References
Blanco, Francisco J, and Ronald K June 2nd. “Cartilage Metabolism, Mitochondria, and Osteoarthritis.” The Journal of the American Academy of Orthopaedic Surgeons vol. 28,6 (2020): e242-e244. doi:10.5435/JAAOS-D-19-00442
Daneault, Audrey, et al. “Biological effect of hydrolyzed collagen on bone metabolism.” Critical Reviews in food science and Nutrition vol. 57,9 (2017): 1922-1937. doi:10.1080/10408398.2015.1038377
Florez, Ivan D et al. “Gelatin tannate for acute diarrhea and gastroenteritis in children: a systematic review and meta-analysis.” Archives of Disease in Childhood vol. 105,2 (2020): 141-146. doi:10.1136/arch dis child-2018-316385
Hölzl, Katja, et al. “Gelatin methacryloyl as an environment for chondrocytes and cell delivery to superficial cartilage defects.” Journal of tissue engineering and regenerative medicine vol. 16,2 (2022): 207-222. doi:10.1002/term.3273
Lopetuso, L et al. “Gelatin tannate and tyndallized probiotics: a novel approach for the treatment of diarrhea.” European Review for Medical and pharmacological sciences vol. 21,4 (2017): 873-883.
Shaw, Gregory, et al. “Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American Journal of clinical nutrition vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594
Tehranzadeh, J et al. “Cartilage metabolism in osteoarthritis and the influence of viscosupplementation and steroid: a review.” Acta radiologica (Stockholm, Sweden : 1987) vol. 46,3 (2005): 288-96. doi:10.1080/02841850510016027
The nervous system is a network of roads that feed into highways that connect to an interstate system. The roads are the nerves that innervate the muscles and the extremities; the interstate is the spinal cord. When the system works optimally, the nerves consistently transmit signals/messages to and from the brain without any problems. The signals travel back and forth, and the traffic flows smoothly. When the activities of these nerves and cells get disrupted, the central nervous system fails to perform basic functions that can cause musculoskeletal issues, conditions, and CNS diseases. Keeping the nervous system strong can be done by adopting ways to maintain health and function.
The Nervous System
The system regulates and coordinates body activities and is made up of two major divisions, these include the following:
Central nervous system – consists of the brain and spinal cord.
Peripheral nervous system – consists of all other neural elements, including the peripheral and autonomic nerves.
The principal organs of the nervous system include:
Brain
Spinal cord
Eyes
Ears
Sensory taste organs
Sensory smell organs
Sensory receptors are located in the muscles, joints, skin, and other areas throughout the body.
A complex network of nerves, the nervous system reacts to internal and external stimuli through several physical actions to maintain vital bodily functions. These include:
The symptoms of a nervous system disorder may present like other medical conditions or problems. Always see a professional healthcare provider for proper diagnosis.
Keeping the Nervous System Strong
Nutrition To Transmit Signals
Nerves need minerals, proteins, and vitamins to send electrical impulses. Foods that contain these nutrients include:
Calcium — regulates the generated and transmitted electrical impulses. Milk, leafy greens and eggs are rich sources of calcium.
Potassium – bananas, oranges, pomegranates, and prunes, are good sources of potassium.
Dark chocolate contains tryptophan, an amino acid that produces and maintains neurotransmitters.
Vitamin B — Vitamins B1, B2, and B6 assist the nerves in sending impulses from the brain to the body.
B Vitamins Provide Nerve Protection
A myelin sheath covers the nerves for protection and provides insulation for transmitting. Worn-out or damaged myelin sheaths have been associated with illnesses like Alzheimer’s. Vitamin B12 helps repair damaged nerves and regenerate fibers. It is found in beef, poultry, eggs, and seafood.
Folate or vitamin B9 promotes Schwann cell proliferation, migration, and production of nerve growth factor. This vitamin is found in spinach, pomegranates, and beets.
Stretching and Breathing
Stress produces the hormone cortisol. Constant production of cortisol affects the nervous system, which can affect reflexes, concentration, and memory. Stretching the body and learning breathing exercises and relaxation techniques activates the part of the nervous system responsible for breathing and heart rate, decreasing cortisol levels.
Chiropractic Care and Functional Medicine
The spinal cord has multiple functions in restoring, rejuvenating, and keeping the nervous system strong. Chiropractic care has a highly responsive therapeutic effect on the nervous system because of its focus on the spine. Spinal decompression, traction, soft tissue manipulation, and other treatments help regulate and restore the function of the nervous system. Chiropractic benefits:
Reduces or eliminates pain.
Regulates respiration.
Lowers heart rate.
Improves the quality of sleep.
Increases energy.
Improves digestive function.
Improves cognition and clarity.
Improves balance and coordination.
Increases flexibility and mobility.
Reduces or eliminates headaches and migraines.
Hyperhomocysteinemia
References
Archibald, Lennox K., and Ronald G. Quisling. “Central Nervous System Infections.” Textbook of Neurointensive Care 427–517. 7 May. 2013, doi:10.1007/978-1-4471-5226-2_22
Bhagavati, Satyakam. “Autoimmune Disorders of the Nervous System: Pathophysiology, Clinical Features, and Therapy.” Frontiers in neurology vol. 12 664664. 14 Apr. 2021, doi:10.3389/fneur.2021.664664
Gyer, Giles, et al. “Spinal manipulation therapy: Is it all about the brain? A current review of the neurophysiological effects of manipulation.” Journal of integrative medicine vol. 17,5 (2019): 328-337. doi:10.1016/j.joim.2019.05.004
Jessen, Kristján R et al. “Schwann Cells: Development and Role in Nerve Repair.” Cold Spring Harbor perspectives in biology vol. 7,7 a020487. 8 May. 2015, doi:10.1101/cshperspect.a020487
Powers, Scott K et al. “Disease-Induced Skeletal Muscle Atrophy and Fatigue.” Medicine and science in sports and exercise vol. 48,11 (2016): 2307-2319. doi:10.1249/MSS.0000000000000975
Nutrition is integral to optimal health and can help treat and manage diseases that threaten the body. Mushrooms come in various shapes, sizes, and colors and have been used for their unique ability to add flavor and taste without sodium or fat. They are also healthy and tasty and contain various vitamins and minerals. Different mushrooms can provide distinct health benefits that can be increased brain function, help with hormonal balance, and as an antioxidant.
Mushroom
Research continues to uncover how mushrooms can improve everyday health and help mitigate the risk of developing health conditions like Alzheimer’s, heart disease, cancer, and diabetes. Mushrooms are recommended because they are:
Fat-free
Low in sodium
Low-calorie
Cholesterol-free
Packed with fiber
Nutritional benefits vary depending on the type of mushroom.
B vitamins
Mushrooms are rich in B vitamins: riboflavin, niacin, and pantothenic acid, which help maintain heart health. Riboflavin supports red blood cells. Niacin assists the digestive system and helps keep healthy skin. Pantothenic acid supports nervous system function and helps the body make necessary hormones.
Minerals
They are a great source of minerals – Selenium, Copper, Thiamin, Magnesium, and Phosphorus. Copper helps the body create red blood cells to deliver oxygen and maintain healthy bones and nerves. Potassium supports heart, muscle, and nerve function.
Antioxidants
Antioxidants help protect the body from damaging free radicals that can cause heart disease and cancer. They also protect against damage from aging and increase immune system function.
Beta-glucan
Beta-glucan is a soluble dietary fiber linked to improved cholesterol levels and supports heart health. It helps the body regulate blood sugar, which helps reduce the risk of type 2 diabetes.
Cordyceps
Cordyceps increases energy levels by utilizing oxygen more efficiently and enhancing circulation. This can be especially helpful for athletes or individuals who regularly work out and has been shown to improve exercise and athletic performance and speed up muscle recovery.
Shiitake
This mushroom has benefits that are particularly good for the heart, as they contain phytonutrients, which aid in:
Preventing plaque buildup
Maintaining blood pressure
Maintaining circulation
Lowering cholesterol
Chaga
Chaga mushrooms are full of antioxidants, making them excellent for fighting free radicals and inflammation. This mushroom combats oxidative stress, inflammation, and aging. And it can help prevent or slow cancer growth and has been found to help lower low-density lipoprotein – LDL cholesterol.
Mushroom Preparation
Mushrooms are almost always available in the produce section of any grocery or health food store. Make sure to wash them thoroughly first. Example: Cremini mushrooms can be:
Eaten raw or cooked, sliced or unsliced.
Simmered in water for 5 minutes until soft
Sauteed – cook the mushrooms in a pan with olive oil on medium heat for eight minutes, frequently stirring until they brown at the edges.
Sprinkled raw over meals to add more texture and flavor.
Ways to add mushrooms to a nutrition plan:
With eggs in the morning.
Mix into cooked beef, chicken, or turkey.
Cook mushrooms with garlic and butter for a side dish.
Add to a stir-fry with other vegetables.
Add to homemade pizza.
As an ingredient in pasta sauce.
Add to salads.
Make cream of mushroom soup.
Always talk to a doctor, nutritionist, or dietician before to confirm whether adding mushrooms is safe, especially if pregnant or using medications, as certain mushrooms can cause side effects like an upset stomach or allergies.
Food as Medicine
References
Fukushima, M et al. “Cholesterol-lowering effects of maitake (Grifola frondosa) fiber, shiitake (Lentinus edodes) fiber, and enokitake (Flammulina velutipes) fiber in rats.” Experimental biology and medicine (Maywood, N.J.) vol. 226,8 (2001): 758-65. doi:10.1177/153537020222600808
Kabir, Y et al. “Effect of shiitake (Lentinus edodes) and maitake (Grifola frondosa) mushrooms on blood pressure and plasma lipids of spontaneously hypertensive rats.” Journal of nutritional science and vitaminology vol. 33,5 (1987): 341-6. doi:10.3177/jnsv.33.341
Kolotushkina, E V et al. “The influence of Hericium erinaceus extract on myelination process in vitro.” Fiziolohichnyi zhurnal (Kiev, Ukraine : 1994) vol. 49,1 (2003): 38-45.
Ma, Gaoxing, et al. “Health benefits of edible mushroom polysaccharides and associated gut microbiota regulation.” Critical reviews in food science and nutrition vol. 62,24 (2022): 6646-6663. doi:10.1080/10408398.2021.1903385
Rop, Otakar, et al. “Beta-glucans in higher fungi and their health effects.” Nutrition reviews vol. 67,11 (2009): 624-31. doi:10.1111/j.1753-4887.2009.00230.x
Tuli, Hardeep S et al. “Pharmacological and therapeutic potential of Cordyceps with special reference to Cordycepin.” 3 Biotech vol. 4,1 (2014): 1-12. doi:10.1007/s13205-013-0121-9
Venturella, Giuseppe, et al. “Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials.” International journal of molecular sciences vol. 22,2 634. 10 Jan. 2021, doi:10.3390/ijms22020634
Arteries carry blood from the heart to the rest of the body. The veins transport blood back to the heart, and the valves in the veins stop the blood from flowing backward. When the veins have difficulties sending blood from the limbs back to the heart, this is known as venous insufficiency. With this condition, the blood does not flow back properly to the heart, causing blood to accumulate in the veins of the legs. Chiropractic care, therapeutic massage, and functional medicine can increase and improve circulation and help manage symptoms.
Venous Insufficiency
The circulatory system is responsible for transporting blood, oxygen, and nutrients to the cells in the body. This system consists of the heart, arteries, veins, and capillaries. When blood circulation is restricted, it can lead to a buildup of toxins and waste products, which can cause various health problems, including fatigue, muscle cramps, and dizziness. Unhealthy circulation can also contribute to other health conditions like heart disease, stroke, and diabetes. The most common causes of venous insufficiency include:
Blood clots
Varicose veins
A family history of venous insufficiency.
Deep vein thrombosis.
When forward flow through the veins is obstructed, such as in the case of a blood clot, blood builds up below the clot, which can lead to venous insufficiency.
In varicose veins, the valves can be missing or damaged, and blood leaks back through the defective valves.
In some cases, weakness in the leg muscles that push blood forward can also contribute to venous insufficiency.
Venous insufficiency is more common in women than men and is more likely in adults over 50.
Circulation Symptoms
There are different symptoms associated with unhealthy circulation, and can include:
A doctor will perform a physical examination and take a complete medical history. They may order imaging tests to locate the source of the problem. These tests may include a venogram or a duplex ultrasound.
Venogram
A doctor will insert an intravenous contrast dye into the veins.
Contrast dye causes the blood vessels to appear opaque on the X-ray image, which helps the doctor see them on the image.
This dye will give the doctor a clear image of the blood vessels.
Duplex Ultrasound
A duplex ultrasound tests the speed and direction of blood circulation in the veins.
A technician will place gel on the skin and press a small hand-held instrument on and around the area.
The instrument uses sound waves that bounce back to a computer and produce images of blood circulation.
Treatment
Treatment will depend on various factors, including the reason for the condition and individual health status and history. Other factors a doctor will consider include:
These special stockings apply pressure on the ankle and lower leg.
They help improve blood circulation and reduce leg swelling.
Compression stockings come in a range of prescription strengths and lengths.
Strategies
Treatments can include several methods.
Improving Circulation
Chiropractic adjustments and vascular massage therapy on the legs can help improve blood circulation. Massage therapies such as vascular and lymphatic drainage massages aim to increase circulation, improve tissue nutrition, and can benefit patients with varicose veins and chronic venous insufficiency.
The technique for lymphatic drainage involves light strokes to move lymph fluid into lymph vessels.
The technique used to improve circulation involves short strokes to move blood from the valves to the veins.
However, massage therapy is not for all patients with vein diseases and conditions.
Massage therapy is not recommended for patients with advanced-stage vein disease, in which large and bulging veins, ulcerations, and discoloration are present.
Massaging the area could cause the weakened veins to burst, worsening the condition.
Massage therapy is also unsafe for patients with deep vein thrombosis (DVT), as it could dislodge a clot and cause it to travel.
Medications
Medications may be prescribed. These include:
Diuretics – medications that draw extra fluid from the body and are excreted through the kidneys.
Anticoagulants – medicines that thin the blood.
Pentoxifylline – medicine that helps improve blood circulation.
Surgery
More serious cases may require surgery. A doctor may suggest one of the following surgical procedures:
Surgical repair of the veins or valves.
Removing the damaged vein.
Minimally invasive endoscopic surgery – The surgeon inserts a thin tube with a camera to see and tie off damaged veins.
Laser surgery – A treatment that uses laser light to fade or close off damaged veins.
Vein bypass – A healthy vein is transplanted from a different body area. Generally used only in the upper thigh and as a last option for severe cases.
Venous Insufficiency: What You Need To Know
References
Annamaraju P, Baradhi KM. Pentoxifylline. [Updated 2022 Sep 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK559096/
Evrard-Bras, M et al. “Drainage lymphatique manuel” [Manual lymphatic drainage]. La Revue du praticien vol. 50,11 (2000): 1199-203.
FIELDS, A. “Leg cramps.” California medicine vol. 92,3 (1960): 204-6.
Felty, Cindy L, and Thom W Rooke. “Compression therapy for chronic venous insufficiency.” Seminars in vascular surgery vol. 18,1 (2005): 36-40. doi:10.1053/j.semvascsurg.2004.12.010
Mayo Clinic Staff. (2017). Varicose veins.mayoclinic.org/diseases-conditions/varicose-veins/diagnosis-treatment/drc-20350649
Patel SK, Surowiec SM. Venous Insufficiency. [Updated 2022 Aug 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK430975/
Youn, Young Jin, and Juyong Lee. “Chronic venous insufficiency and varicose veins of the lower extremities.” The Korean journal of internal medicine vol. 34,2 (2019): 269-283. doi:10.3904/kjim.2018.230
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