Back Clinic Nutrition Team. Food provides people with the necessary energy and nutrients to be healthy. By eating various foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. Healthy eating does not have to be hard.
The key is to eat various foods, including vegetables, fruits, and whole grains. In addition, eat lean meats, poultry, fish, beans, and low-fat dairy products and drink lots of water. Limit salt, sugar, alcohol, saturated fat, and trans fat. Saturated fats usually come from animals. Look for trans fat on the labels of processed foods, margarine, and shortenings.
Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition, emphasizing how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases, and promote overall health and wellness.
The holidays are a wonderful time to gather with family and friends and celebrate. However, it can be a time of overindulgence and overeating. Managing holiday eating habits is achievable by having options to help you make better choices so you can indulge and enjoy the festive food and drinks without overdoing it. Here are a few techniques to be successful.
Managing Holiday Eating
Many individuals overeat during the holidays. It’s understandable as the holiday season means letting loose, relaxing with friends and family, and enjoying the moment are major factors in overeating as auto-pilot is engaged. The next thing you know, the plate is clean, and more food is being added. It’s all about maintaining a healthy balance. Here are a few ways to manage holiday eating.
Adding superfoods to your holiday nutrition plan to help balance food indulgences. These are foods with high levels of vitamins and nutrients, dietary fiber that helps reduce cholesterol, and antioxidants that fight free radicals.
Nutrients
Vitamin A – Protects against infections and promotes eye and skin health.
Vitamin C – Helps heal wounds and aids in iron absorption.
Vitamin K – Supports healthy digestion and blood clotting.
Superfoods include dark leafy greens, nuts, fruits, dark chocolate, olive oil, and oily/fatty fish. Here are a few superfoods you can enjoy:
Sweet Potatoes
Rich in vitamins A and C, fiber, and potassium.
Beans
They are high in fiber and protein, magnesium, and potassium.
Pumpkins
High in fiber and vitamin A.
Pomegranates
Rich in flavonoids and tannins are a healthy source of folate, potassium, and vitamin K.
Cranberries
Contain antioxidants with anti-inflammatory properties that help reduce the risk of cardiovascular disease.
Kale
Low in calories.
High in vitamins A, C, and K, manganese, potassium, and fiber.
Brown, Tanya, et al. “Have a Food-Safe Holiday Season.” Journal of the Academy of Nutrition and Dietetics vol. 117,11 (2017): 1722-1723. doi:10.1016/j.jand.2017.08.123
Díaz-Zavala, Rolando G et al. “Effect of the Holiday Season on Weight Gain: A Narrative Review.” Journal of obesity vol. 2017 (2017): 2085136. doi:10.1155/2017/2085136
Lobo, V et al. “Free radicals, antioxidants, and functional foods: Impact on human health.” Pharmacognosy reviews vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902
The fascia is important for connecting the musculoskeletal system, stabilizing function, and keeping the body healthy and balanced. Sugar consumption and the abundance of sugar in the body that doesn’t get burned directly negatively affect the fascia, making it lose its elasticity and affecting other connective tissues. Excess sugar in the blood leads to a pathological process called glycation. One effect of glycation is binding sugar molecules to fascial proteins, causing them to thicken and stiffen. The body sees the tangled molecules as foreign bodies initiating an inflammatory response to get rid of them. This can lead to chronic inflammation causing various symptoms. The Injury Medical Chiropractic and Functional Medicine Clinic Team will address soreness, pain, and discomfort associated with fascia problems.
Myofascial Tissue
Myofascia or fascia is a layer of tissue that connects and supports the spine and muscles. It wraps and links internal body parts in bands, fusing them. This ensures the muscles can move freely without experiencing friction with other body parts.
Fascia is made of collagen, creating a tough and flexible texture that provides tension and elasticity.
Fascia is found around muscles, nerves, blood vessels, blood and cells, organs, and bones.
When the body stays or moves in repetitive patterns, the fascia can memorize certain positions/postures and hold the fascia in a contracted state. For example, sitting at a desk workstation causes the gluteal muscles, tendons, and ligaments to stretch and pull the muscles around them. The gluteal muscles can become restricted without releasing and training the fascia to return to a retracted position, causing tension and myofascial discomfort. When the body is in balance/homeostasis, and the fascia is healthy:
The viscoelastic gel flows without restriction in all directions.
The collagen fiber network moves freely.
Lymph and blood circulation flow correctly.
Communication between cells, the nervous system, and all tissues in the body work correctly.
In the event of an injury and activation of the healing process, specific components interact with cells to create the condition for healing and generate inflammation, allowing new cells to easily move and heal the tissue. An obstruction in the circulation increases pressure where the fluid sits stationary, preventing tissue communication. Sometimes the healing process doesn’t stop, and the inflammation response worsens and can become chronic.
Sugar Consumption
Many think of sugar as candy, sweets, chocolates, and desserts. However, all carbohydrates are sugar, and eating too much bread, pasta, grains, fruit, and cereals, contributes to a lot more sugar consumption.
Foods believed to be healthy such as wholemeal bread, low-fat alternatives, and granola cereal, have high amounts of sugar.
The connective tissues need collagen for the smooth functioning of joints.
High blood sugar exacerbates aches and pains and can lead to impaired joint movement and, eventually, arthritis.
Fascia Problems
Impaired flow and mobility
Fascia that has thickened and hardened impairs gliding ability.
In places where the body has become stiff and numb, the nervous system can’t transmit signals as quickly to control movements.
Muscles can constantly twitch or go into convulsions from misinterpreted signals.
A tight connective tissue chain can distort the skeleton causing the joints to wear faster.
Chiropractic Myofascial Massage Release
Chiropractic myofascial massage and release provides several benefits to the body’s health and well-being, including:
Relieves the overall effects of stress on the body.
Relieves soreness and pain.
Increases blood and lymph circulation.
Improves tissue recovery.
Improves joint range of motion.
Restores proper-length-tension relationships for dynamic movement.
Maintains normal functional muscular length.
Improves neuromuscular function.
Nutritional Guidelines Fascial Health
References
Barros-Neto, João Araújo et al. “Selenium and Zinc Status in Chronic Myofascial Pain: Serum and Erythrocyte Concentrations and Food Intake.” PloS one vol. 11,10 e0164302. 18 Oct. 2016, doi:10.1371/journal.pone.0164302
Dong, Shoubin, et al. “A three-dimensional collagen-fiber network model of the extracellular matrix for the simulation of the mechanical behaviors and microstructures.” Computer methods in biomechanics and biomedical engineering vol. 20,9 (2017): 991-1003. doi:10.1080/10255842.2017.1321113
Mattei, Giorgio et al. “Engineering Gels with Time-Evolving Viscoelasticity.” Materials (Basel, Switzerland) vol. 13,2 438. 16 Jan. 2020, doi:10.3390/ma13020438
Okumus, M et al. “The relationship between serum trace elements, vitamin B12, folic acid and clinical parameters in patients with myofascial pain syndrome.” Journal of back and musculoskeletal rehabilitation vol. 23,4 (2010): 187-91. doi:10.3233/BMR-2010-0264
Vlassara, Helen, and Jaime Uribarri. “Advanced glycation end products (AGE) and diabetes: cause, effect, or both?.” Current diabetes reports vol. 14,1 (2014): 453. doi:10.1007/s11892-013-0453-1
It is difficult for individuals to achieve health and fitness goals when they don’t like to eat vegetables. Intermittent fasting, Paleo, vegan, Mediterranean, or New Nordic, almost all healthy nutrition plans require vegetable consumption to achieve optimal health. However, it is never too late to learn to enjoy vegetables. Injury Medical Chiropractic and Functional Medicine Clinic can recommend ways not just to eat vegetables because they are healthy but to truly enjoy them.
Training Oneself To Enjoy Vegetables
Everyone’s taste preferences are different.
Many individuals grew up in homes where vegetables were prepared in unappetizing ways.
Over boiling and steaming are common preparation methods that many had experience with, including broccoli, cauliflower, asparagus, and Brussels sprouts, which made them flavorless, mushy and is where many decided they were not going to eat these foods.
Vegetables are full of nutrients that are very beneficial to the body.
Vegetables contain antioxidants, vitamins, minerals, fiber, and phytonutrients.
These nutrients help keep the mind and body healthy and avoid deficiencies.
Vegetables add fiber that provides a feeling of fullness by giving volume to fill the stomach without added calories.
This controls energy balance/calories in vs. calories out, which helps shed body fat without feeling hungry and maintain body weight.
Vegetables feed the intestinal bacteria that help the digestive tract.
Vegetables provide hydration that helps the fiber eliminate waste products.
Vegetables add variety to help maintain healthy nutrition.
Branching Out
The key is to branch out incrementally. Most individuals will have a vegetable or two that they can tolerate. This could be a starting point by expanding on new variations on those tolerable vegetables that will lead to broadened taste preferences. This can be done through different cooking methods that include:
Regardless of where you’re starting, there are simple ways to make the vegetable bitterness less intense, more palatable, and more enjoyable that consists of:
Vegetable Challenge
Vegetable Complement
Vegetable Cushion
Vegetable Challenge
Pick a vegetable that you would not normally eat that requires effort to try.
Motivate yourself to try it – health reasons, children, family, friends, etc.
Take a small bite; you may hate it, like it, or it has no effect.
You at least tried it.
Research suggests that individuals may need to try new foods many times (prepared differently) before tolerating or liking them.
It means pairing food with a vegetable to activate various tastes and flavors pleasing to the palate simultaneously.
Vegetable Cushion
On the tongue are a variety of receptors that bind to the chemicals in food.
When these receptors are activated, they send a chemical signal to the brain about the taste.
Variations in the number and type of receptors help develop flavor preferences.
Basic tastes – sweet, sour, spicy, salty, bitter, and umami.
Pairingbitterness with other distinct flavors, like sweet and spicy, can develop and change the brain’s perception of bland or bitter vegetables to tasty and delicious.
Cushions for bitterness include honey, real maple syrup, sour cream, Mexican crema, hot sauce, oils, almonds, and butter used in balance to enhance and bring out flavors.
The objective is to start small and work your way to becoming more comfortable with experimenting and combining more flavors. Consultation with a professional nutritionist can help individuals get on a healthy nutrition plan that they can enjoy.
Tip From A Dietitian
References
Christoph, Mary J et al. “Intuitive Eating is Associated With Higher Fruit and Vegetable Intake Among Adults.” Journal of nutrition education and behavior vol. 53,3 (2021): 240-245. doi:10.1016/j.jneb.2020.11.015
Melis M, Yousaf NY, Mattes MZ, Cabras T, Messana I, Crnjar R, Tomassini Barbarossa I, Tepper BJ. Sensory perception of salivary protein response to astringency as a function of the 6-n-propylthioural (PROP) bitter-taste phenotype. Physiol Behav. 2017 Jan 24;173:163-173.
Mennella JA. Development of food preferences: Lessons learned from longitudinal and experimental studies. Food Qual Prefer. 2006 Oct;17(7-8):635-637.
Tordoff, Michael G, and Mari A Sandell. “Vegetable bitterness is related to calcium content.” Appetite vol. 52,2 (2009): 498-504. doi:10.1016/j.appet.2009.01.002
Wallace, Taylor C et al. “Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake.” Critical reviews in food science and nutrition vol. 60,13 (2020): 2174-2211. doi:10.1080/10408398.2019.1632258
Wieczorek, Martyna N et al. “Bitter taste of Brassica vegetables: The role of genetic factors, receptors, isothiocyanates, glucosinolates, and flavor context.” Critical reviews in food science and nutrition vol. 58,18 (2018): 3130-3140. doi:10.1080/10408398.2017.1353478
Workout recovery is as important as working out. Pushing muscle past its normal levels creates tiny tears in the muscle tissue. It is the repairing process that generates muscle growth. Muscles that aren’t allowed to recover will not grow or gain muscle mass, and muscle strength could be reduced, making working out a struggle and hindering health goal progress. The body needs time to repair the muscles to reduce the risk of injury. Allowing enough time for recovery reduces overuse-related muscle breakdown and injuries. Muscle recovery supplements can expedite the healing process.
Muscle Recovery Supplements
Reasons for taking supplements include their ability to heal damaged muscles faster, aid in injury recovery, reduce muscle soreness, reduce muscle fatigue, and provide the muscle cells with energy during recovery.
Some studies have found that taking a creatine supplement may aid muscle recovery and greater muscle strength during recovery.
Citrulline Malate
Citrulline is a non-essential amino acid found in watermelon that converts into nitric oxide.
Nitric oxide helps open blood vessels and improve blood circulation.
This allows oxygen and nutrients to reach the muscle faster, speeding the recovery process.
Citrulline also improves the bioavailability of L-arginine, another amino acid that aids protein synthesis.
Magnesium
Magnesium assists with muscle recovery by helping the muscles relax.
When the body doesn’t have enough magnesium, there is a greater chance of muscle cramps.
Magnesium helps support healthy muscle contraction.
Tart Cherry Juice Extract
This extract works by reducing inflammation in the muscle.
Inflammation is normal, but too much can increase muscle soreness and the risk of injury.
One study found that cherry juice helps minimize post-exercise muscle pain.
Supplement Plan
After selecting a supplement plan that is the most beneficial for the individual, the next step is to devise a schedule for taking them.
When using a muscle recovery supplement can either be a pre-workout supplement or a post-workout supplement.
The recommended time to take a specific supplement is based on the type.
Individuals should talk with their doctor and a nutritionist before starting any new supplement regimen.
This helps ensure the supplements are safe and minimize negative side effects given health and medical conditions.
Nutrition In Recovery
References
Cooke, M.B., Rybalka, E., Williams, A.D. et al. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr 6, 13 (2009). doi.org/10.1186/1550-2783-6-13
DiNicolantonio, James J et al. “Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.” Open heart vol. 5,1 e000668. 13 Jan. 2018, doi:10.1136/openhrt-2017-000668
Gough, Lewis A et al. “A critical review of citrulline malate supplementation and exercise performance.” European journal of applied physiology vol. 121,12 (2021): 3283-3295. doi:10.1007/s00421-021-04774-6
Kuehl, Kerry S et al. “Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial.” Journal of the International Society of Sports Nutrition vol. 7 17. 7 May. 2010, doi:10.1186/1550-2783-7-17
Vitale, Kenneth C et al. “Tart Cherry Juice in Athletes: A Literature Review and Commentary.” Current sports medicine reports vol. 16,4 (2017): 230-239. doi:10.1249/JSR.0000000000000385
Weinert, Dan J. “Nutrition and muscle protein synthesis: a descriptive review.” The Journal of the Canadian Chiropractic Association vol. 53,3 (2009): 186-93.
Wolfe, Robert R. “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?.” Journal of the International Society of Sports Nutrition vol. 14 30. 22 Aug. 2017, doi:10.1186/s12970-017-0184-9
Zhang, Shihai, et al. “Novel metabolic and physiological functions of branched-chain amino acids: a review.” Journal of animal science and biotechnology vol. 8 10. 23 Jan. 2017, doi:10.1186/s40104-016-0139-z
Sugar is a highly addictive carbohydrate linked to obesity, diabetes, metabolic disorders, and mood disorders. Individuals ready to phase out sugar will improve overall health, regardless of age and health status, but the transition can be challenging. A sugar-free or low-sugar diet can help individuals with blood sugar or systemic inflammation, including pre-diabetes, diabetes, heart disease, PCOS, hormonal imbalances, and autoimmune diseases.
Phase Out Sugar
Low-Sugar Diet
A low-sugar nutrition plan focuses on maintaining a low overall sugarintake that limits sugar to avoid blood sugar instability and general inflammation.
This means choosing food with natural sugars like fruit, certain dairy products, vegetables, and natural sugars.
Reducing and replacing packaged or prepared foods with added sugars, like store-bought tomato sauce, cured meats, or frozen meals.
Reducing and replacing processed foods like snack items and fast food.
Reducing restaurant food that can add sugar for flavor and appetite stimulation.
Recommended Ways
Consult a healthcare provider, dietician, or nutritionist before altering diet, physical activity, or supplement routine.
Eat More Healthy Fat
Healthy fat is more satisfying, making the body feel fuller for longer.
Not getting enough sleep negatively impacts the appetite-regulating hormones leptin and ghrelin, causing cravings for instant energy that typically comes from sugar snack products.
Individuals are recommended to get at least 7-9 hours per night. Enough sleep will balance the appetite hormones and decrease sugar cravings.
Manage Stress to Control Emotional Eating
Emotional eating is common when stressed out. Finding something to take the mind off sugar cravings is necessary when having a stressful day. This includes:
If sugar cravings are more serious, then professional help is recommended.
Drink More Water
When school, work, and life is happening, individuals can think they’re hungry; however, it is not hunger but the body needing hydration.
Drink one to two glasses of water when cravings kick in to satisfy the craving.
Drinking water throughout the day helps keep cravings down and helps with sugar withdrawal symptoms.
Individuals who have difficulty drinking water should add slices of fruit, cucumber, or mint to make it more pleasing.
Try sparkling mineral water or naturally flavored carbonated waters.
Try healthy juices, like celery, beet, or carrot juice, instead of water.
Sugar-Free Substitutes
Sugar substitutes are available, but not all are considered healthy.
Individuals should be cautious about using sugar-free alternatives to phase out sugar.
A study found that zero-calorie sweeteners such as aspartame and sucralose were actually found to increase, not decrease, weight.
Stevia and monk fruit extract has been shown to be safe and has no negative side effects.
Consult a dietician or nutritionist to determine the healthiest for you.
What Happens To The Body
References
Azad, Meghan B et al. “Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies.” CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne vol. 189,28 (2017): E929-E939. doi:10.1503/cmaj.161390
Bayon, Virginie et al. “Sleep debt and obesity.” Annals of medicine vol. 46,5 (2014): 264-72. doi:10.3109/07853890.2014.931103
DiNicolantonio, James J et al. “Sugar addiction: is it real? A narrative review.” British journal of sports medicine vol. 52,14 (2018): 910-913. doi:10.1136/bjsports-2017-097971
Franklin, Jane L et al. “Extended exposure to sugar and/or caffeine produces distinct behavioral and neurochemical profiles in the orbitofrontal cortex of rats: Implications for neural function.” Proteomics vol. 16,22 (2016): 2894-2910. doi:10.1002/pmic.201600032
Freeman, Clara R et al. “Impact of sugar on the body, brain, and behavior.” Frontiers in bioscience (Landmark edition) vol. 23,12 2255-2266. 1 Jun. 2018, doi:10.2741/4704
Nutritionists are medical professionals in food and nutrition and work one-on-one to develop an optimal nutrition plan for their body type, age, and health conditions. They explain the right foods to eat, how different foods impact the body, and what foods to avoid. Individuals can benefit from working with a nutritionist to help achieve a healthier lifestyle through education and healthy choices.
Working With A Nutritionist
Nutritionists work with individuals to enhance their knowledge about general nutrition, food, and health. Their focus is on food behavior, which includes developing and implementing meal plans to improve the individual’s or family’s nutrition. Nutritionists work in:
Clinical settings – hospitals, nursing homes, long-term care facilities, fitness and health, and chiropractic clinics.
Government – local health departments.
School districts – regarding school nutrition standards.
Private business – independent work in combination with other medical professionals.
Research – with various health and/or sports organizations.
Benefits
Working with a nutritionist will determine what factors are challenging an individual’s eating habits and triggers and find ways to overcome those barriers. Benefits include:
Nutrition plans are based on nutritional needs, current health, and lifestyle.
Nutrition plans cut down on grocery bills.
Shopping with a specific list cuts down on the extra foods being purchased.
Proper nutrition can help manage chronic diseases like diabetes and heart disease, combined with a primary care doctor or specialist treatment.
Nutritionists can help individuals dealing with food allergies or who have been diagnosed could require a diet change.
Nutritionists can help motivate when struggling to maintain a healthy lifestyle.
Responsibilities and Daily Activities
Nutritionists help individuals reach various goals, like weight loss, healthier eating habits, and stress management, and can be responsible for the following:
Evaluating health needs.
Screening for nutritional risk.
Discussing nutrition and eating habits.
Providing educational resources.
Developing personalized nutrition plans.
Talking about nutritional issues with individual families.
Discussing nutrition plans with primary doctors and other healthcare teams.
Equipping individuals with food behavior modification tools.
Adjusting plans as needed.
Monitoring progress.
Treating conditions and disease management through nutrition.
Functional Nutrition
References
Carrard, Isabelle et al. “Un outil pour évaluer les comportements alimentaires: ESSCA” [A tool for assessing eating behaviors: ESSCA]. Revue medicale suisse vol. 12,511 (2016): 591-6.
Golan, M, and A Weizman. “Reliability and validity of the Family Eating and Activity Habits Questionnaire.” European journal of clinical nutrition vol. 52,10 (1998): 771-7. doi:10.1038/sj.ejcn.1600647
Greenwood, Jessica L J, et al. “Healthy eating vital sign: a new assessment tool for eating behaviors.” ISRN obesity vol. 2012 734682. 22 Jul. 2012, doi:10.5402/2012/734682
Kelley, Claire P et al. “Behavioral Modification for the Management of Obesity.” Primary care vol. 43,1 (2016): 159-75, x. doi:10.1016/j.pop.2015.10.004
Chiropractic treatment focuses on the musculoskeletal and nervous systems. As with all body systems, specific nutrients protect and increase their functional strength. Various chiropractic-recommended supplements can help in the treatment of musculoskeletal issues and help transform an individual’s health.
Chiropractic Education
Chiropractors study food-based supplements that are bio-available to cells and are easily absorbed by the body. These food-based supplements and vitamins are seen as food by the body. Supplements are used in detoxification to overcome nutritional deficiencies and enhance an individual’s diet by taking nutrients to optimum levels. Immune system health can also be strengthened by keeping the body resistant to diseases.
Functional Nutrition
Chiropractic medicine study’s all the building blocks of the body that, include:
Holistic nutrition teaches that the body heals from within, which is why healing the gut first, is essential to healing the rest of the body and maintaining health.
Recommended Chiropractic Supplements
Dietary supplements that directly impact the health of the musculoskeletal and the nervous system.
Potassium
Potassium is an important regulator of nerve impulses.
Electrochemical signals or action potentials use potassium and sodium to generate responses from cells in the nervous system.
Potassium is necessary for turning off nerve impulses and preventing the uncontrolled signaling of nerves.
Uncontrolled signaling can lead to movement disorders.
Calcium
Calcium is necessary for the regulation of the action potentials throughout the body.
Calcium helps initiate action potentials and helps the cells return to a normal state afterward.
Calcium contributes to the development of the nervous system helping guide the nerve cells.
Calcium is a major element of bone health to repair bones’ and facilitate regrowth.
The body will take the calcium from the bones if there is a calcium deficiency.
Vitamin D
One of the most important nutrients for bone health.
Vitamin D helps promote bone development and growth.
Facilitates calcium absorption helping the body process and absorb the calcium.
B12 is essential to the function of the nervous system and the body’s metabolism.
B12 breaks complex carbohydrates into more simplistic glucose for basic functions.
B12 helps maintain the nerve insulator myelin, which is necessary for nerve transmission.
B12 deficiency has been linked to the loss of myelin and can lead to serious conditions like Alzheimer’s.
B12 shots deliver the nutrient directly to the bloodstream bypassing the absorption process necessary for oral supplements.
Vitamin K
Vitamin K helps balance and facilitate calcium absorption.
Vitamin K helps strengthen bones and increase bone density.
Often recommended for individuals with osteopenia and osteoporosis to help prevent fractures.
How To Choose Supplements
References
Lee, Mi Kyung, et al. “The use of nutritional guidance within chiropractic patient management: a survey of 333 chiropractors from the ACORN practice-based research network.” Chiropractic & manual therapies vol. 26 7. 20 Feb. 2018, doi:10.1186/s12998-018-0175-1
Nguyen, Douglas L. “Guidance for supplemental enteral nutrition across patient populations.” The American journal of managed care vol. 23,12 Suppl (2017): S210-S219.
Pludowski, Pawel, et al. “Vitamin D effects on musculoskeletal health, immunity, autoimmunity, cardiovascular disease, cancer, fertility, pregnancy, dementia and mortality-a review of recent evidence.” Autoimmunity reviews vol. 12,10 (2013): 976-89. doi:10.1016/j.autrev.2013.02.004
Song, Yong-Ak, et al. “Electrochemical activation and inhibition of neuromuscular systems through modulation of ion concentrations with ion-selective membranes.” Nature materials vol. 10,12 980-6. 23 Oct. 2011, doi:10.1038/nmat3146
Clean eating for beginners is a way to approach how you eat by removing unnecessary fats, sugars, and carbs, avoiding processed foods, and embracing vegetables, whole foods, unrefined grains, lean proteins, and healthy fats. The more you practice, the more the craving for salts and sweets decreases and no longer satisfies. The idea is to combine a clean eating lifestyle with an active life that turns into long-term healthy habits.
Clean Eating
Junk food refers to processed/refined foods, artificial flavors, sugars, salts, high saturated fats, and other foods that don’t provide nutrition. Clean foods fill the body with an abundance of vitamins and minerals, high-quality protein, and healthy fats, which improve heart and brain health, assist with weight management, strengthen the immune system and increase energy levels. Clean eating guidelines include:
Preparing and Cooking Own Food
Preparing and cooking your food is an easy way to control what goes into your body.
You control the salt, sugar, flavors, and fats with the objective of keeping the levels as low as possible.
Restaurant and diner food tastes great, but it is usually because salt, sugar, and butter are added to everything.
Whole Foods
Whole foods have not been modified, processed or refined, or saturated with preservatives, added sugars, dyes, fats/hydrogenated fats, or salt to add extra flavor or to enhance shelf life.
They include fresh fruits and vegetables, lean proteins, unsalted nuts/seeds, whole grains, full-fat dairy products, and dried beans/legumes.
Unrefined foods contain more nutrients and fiber, essential for healthy body function.
For example – broccoli is a carbohydrate but provides a lot of fiber, antioxidants, and other nutrients, so it’s recommended when eating clean.
Fats should come from unsaturated fats as much as possible, avoiding saturated and trans fats when possible.
This should be practiced with every meal, whether a snack or dinner.
Limit Adding Salt, Sugar, and Fats
Avoid unnecessary additives, like fat, salt, and sugar, when choosing foods.
Clean eating detoxes the body, so pastries, hamburgers, fries, and fried foods begin to taste too sweet or salty because the body is no longer used to them.
The body and tastebuds become acclimated to whole foods with no longer a need for additives.
Five to Six Small Meals
Counting calories does not take into account the value of each calorie.
Making mindful decisions for all foods, like lean protein, complex carbohydrates, fats, fresh fruits, and vegetables, will make the calories count.
Eating five to six times a day in the right amounts with three small main meals and two to three healthy snacks prevents:
Over-eating
Skipping meals
Exhaustion or jitteriness from unstable blood sugar levels.
Avoid foods with labels that include words like modified, which indicates added processing, and words that end with the lettersose, which indicate added sugars/fructose.
Look for labels with whole grains and whole wheat.
High-calorie foods should have low saturated fat and sugar levels and calories that come from fiber and lean proteins.
Sodium levels should be as low as possible; the body only needs 250 mg daily.
Drink Plenty of Water
Water needs to be consumed throughout the day, every day.
Water will maintain body hydration and function and prevent hunger.
Fruit juices contain more nutrients than soda but can be high in calories and sugar. Read the labels.
To start, take small steps so the body can gradually transition into healthy habits that will last long-term. This is a new lifestyle, not a trending fad. Individuals are recommended to ease into it, and then it will begin to feel normal. Injury Medical Chiropractic Clinic has a Functional Medicine team, including a certified nutritionist, to help individuals develop a nutrition plan specific to their needs.
For Beginners
References
Ambwani, Suman et al. “”It’s Healthy Because It’s Natural.” Perceptions of “Clean” Eating among U.S. Adolescents and Emerging Adults.” Nutrients vol. 12,6 1708. 7 Jun. 2020, doi:10.3390/nu12061708
Allen, Michelle, et al. “The Dirt on Clean Eating: A Cross-Sectional Analysis of Dietary Intake, Restrained Eating, and Opinions about Clean Eating among Women.” Nutrients vol. 10,9 1266. 8 Sep. 2018, doi:10.3390/nu10091266
Ghaderi, Ata. “A European perspective on “clean eating”: Commentary on Negowetti et al. (2021).” The International journal of eating disorders vol. 55,1 (2022): 49-51. doi:10.1002/eat.23615
When the body encounters a foreign element that can include a chemical, plant pollen, an invading microbe, or some other form of infection, it activates the immune system that triggers inflammation to protect the body and fight the illness. Heat and swelling are the body’s repair mechanisms to heal an injury, or if there is an infection, cells are activated to the location to combat the invading pathogens. However, Following an anti-inflammatory diet is important and part of the diet includes anti-inflammatory drinks.
Immune System
The immune system markers in the blood and tissue are above normal levels in response to continual low-level inflammation. The white blood cells that help heal an injury are working against a threat of injury/infection that does not exist. Tissues, organs, and cells can become affected by an influx of white blood cells that should not be there. Studies have proven that inflammation leads to chronic disease, but there are ways to avoid the damaging progression that include:
Traditional homemade chai tea is a blend of herbs with anti-inflammatory benefits.
Herbs include cinnamon, star anise, clove, ginger, and cardamom.
They help improve digestion, alleviate nausea, and increase immune system health.
These are just a few examples, but there are a variety of anti-inflammatory drinks that can benefit body and mental health.
Healthy and Refreshing
References
Alghadir, Ahmad H et al. “Green tea and exercise interventions as nondrug remedies in geriatric patients with rheumatoid arthritis.” Journal of physical therapy science vol. 28,10 (2016): 2820-2829. doi:10.1589/jpts.28.2820
Crozier, Stephen J et al. “Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products.” Chemistry Central journal vol. 5 5. 7 Feb. 2011, doi:10.1186/1752-153X-5-5
Hunter, Philip. “The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment.” EMBO reports vol. 13,11 (2012): 968-70. doi:10.1038/embor.2012.142
Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41
Teodorczyk-Injeyan, Julita A. PhD*; Triano, John J. DC, PhD*; Injeyan, H. Stephen DC, PhD†. Nonspecific Low Back Pain: Inflammatory Profiles of Patients With Acute and Chronic Pain. The Clinical Journal of Pain: October 2019 – Volume 35 – Issue 10 – p 818-825
doi: 10.1097/AJP.0000000000000745
Around 60% of individuals have a condition caused by or complicated by chronic inflammation. The body reacts with acute inflammation, which is beneficial as the immune system fights off bacteria that could infect the injury. Examples could be getting a cut on the finger that swells for a day or so to repair the wound or catching a cold and coughing up mucus to expel the germs. However, acute inflammation only lasts as long as necessary; chronic inflammation can last for weeks, months, and years. Individuals can have chronic inflammation and not know the damage being done to arteries and organs until pain or other issues begin to present. There are a few anti-inflammatory diets, which are nutrition plans that can help reduce inflammation.
Anti-Inflammatory Diets
Health-promoting substances include vitamins, minerals, fiber, omega-3 fatty acids, flavan-3-ols in tea and cocoa, and anthocyanins in blueberries, strawberries, raspberries, and other red and purple plant foods. Certain chemicals in the body cause inflammation, and naturally-occurring chemicals in foods, can prevent and combat inflammation by providing essential nutrients.
Nordic Diet
This includes Denmark, Sweden, and Finland, which each have different cuisines, but traditionally, they share healthy foods that provide anti-inflammatory benefits, including:
Rye is a grain shown to help reduce blood sugar, the inflammatory marker C-reactive protein. Individuals that follow this way of eating have lower blood levels of C-reactive protein and other inflammation markers. A randomized study was done in various Nordic countries and lasted six to 24 weeks. One group was assigned a healthy Nordic diet while the other stayed on the country’s modern, less healthy diet. The studies found that individuals that practiced a healthy Nordic diet even for a short while improved inflammatory markers and lost weight.
Mexican Diet
Research has linked a traditional Mexican diet to lower inflammation. Staple foods of a traditional Mexican diet include:
Cheese
Corn tortillas
Fruits and vegetables, including hot peppers
Rice – brown and white
Legumes/Beans
Legumes/beans are linked to protection from inflammatory-related conditions that include:
Obesity
High blood pressure
High blood cholesterol
Type 2 diabetes
Cardiovascular disease
Legumes are high in fiber, which helps:
Reduce inflammation
Reduce unhealthy cholesterol
Reduce blood sugar spikes after a meal, which helps prevent type 2 diabetes and inflammation.
A National Cancer Institute study of post-menopausal women of Mexican descent living in the U.S. found that those following a more traditional Mexican diet averaged 23% lower C-reactive protein levels.
Nutritionist Health Coach and Chiropractic
In some instances, chronic inflammation can come from acute inflammation that does not turn off, which can happen when the body does not make enough chemical substances responsible for turning off the immune response. Blood tests for inflammation can include tests that detect the C-reactive protein and the erythrocyte sedimentation rate, which measures the speed red blood cells settle in a test tube that shows if more inflammatory compounds are present. A combined approach and team of medical professionals, including chiropractic, massage therapy, health coaching, and nutrition, can help relieve and prevent inflammation.
Nutritionist
Consulting a nutritionist is recommended to figure out and determine the best diet/nutrition plan for the individual.
A nutritionist may also suggest supplementation like vitamin D, magnesium, and fish oil supplements.
Body composition analysis breaks down the body elements of water, protein, minerals, and fat that can also discover inflammation markers.
Chiropractic
Chiropractic adjustments help reduce the production of cytokines or proteins that regulate the cells of the immune system. Overproduction of cytokines can cause a severe inflammatory response. Chiropractic’s purpose is to rebalance the body by realigning the vertebrae to reduce pressure on the nerves and promote a healthy nervous system. When the spine and other joints are correctly aligned, the nerves function correctly, returning the body’s biomechanics to normal.
InBody Results
References
Galbete C, Kröger J, Jannasch F, et al. Nordic diet, Mediterranean diet, and the risk of chronic diseases: the EPIC-Potsdam study. BMC Med. 2018;16(1):99.
Lankinen M, Uusitupa M, Schwab U. Nordic Diet and Inflammation-A Review of Observational and Intervention Studies. Nutrients. 2019;11(6):1369.
Ricker MA, Haas WC. Anti-Inflammatory Diet in Clinical Practice: A Review. Nutrition in Clinical Practice. 2017;32(3):318-325.
Santiago-Torres M, Tinker LF, Allison MA, et al. Development and Use of a Traditional Mexican Diet Score in Relation to Systemic Inflammation and Insulin Resistance among Women of Mexican Descent. J Nutr. 2015;145(12):2732-2740.
Valerino-Perea, Selene, et al. “Definition of the Traditional Mexican Diet and Its Role in Health: A Systematic Review.” Nutrients vol. 11,11 2803. 17 Nov. 2019, doi:10.3390/nu11112803
Yang, Yoon Jung, et al. “Dietary flavan-3-ols intake and metabolic syndrome risk in Korean adults.” Nutrition research and practice vol. 6,1 (2012): 68-77. doi:10.4162/nrp.2012.6.1.68
Everyone has different tips and tricks for being healthy and losing weight. Many individuals incorporate other diets, eating habits, and exercise regimes to lose excess weight, have energy throughout the day and feel good. One of the other diets many people seem to lean toward when it comes to losing weight and helping the body is detox. Surprisingly, many people seem misinformed about detox and dieting being the same; however, they are not, as detoxing is a natural process of body purification while dieting incorporates healthy eating habits, exercising, and healthy life choices. For the body, the best detoxing machine is the liver. Today’s article looks at how the liver detoxes the body, how factors can cause detox imbalances in the body, and how different food helps liver detoxification. We refer patients to certified providers specializing in liver or gastrointestinal treatments to help many individuals with liver issues. We also guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is the solution to asking our providers insightful questions. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer
Have you been experiencing gut sensitivities from the foods you eat? How about experiencing chronic fatigue throughout the entire day? What about experiencing pain and swelling in your abdominals or legs? Some of these issues may indicate that something is wrong with your liver. The liver is the most crucial organ with a massive responsibility for the vast array of functions of the body. The liver helps support many visceral functions like maintaining the body’s metabolism, immunity, digestion, and detoxification. Detoxification is a biochemical process where non-water-soluble compounds are transformed into water-soluble compounds flushed out of the body. The benefit of detox is that it helps protect the body from adverse effects of external and internal toxins.
Since the liver is a massive organ, its essential role in the body is detoxification. Studies reveal that the detoxification process for the liver is in two phases. Phase 1 activated the enzymes in the body to prepare the substance to be removed. Phase 2 excretes the enzymes out of the body as urine, stool, and bile. These two phases help keep the body healthy and stop excessive toxins from harming the rest of the body.
The Lymphatic System
The lymphatic system is one of the central detoxification systems responsible for allowing waste products to leave and be carried away to the bloodstream, becoming one of the defense mechanisms for the body and purifying the body fluids for proper functioning. The lymphatic vasculatures also play an active role in immune regulation by impacting inflammatory and immune responses. This means that the lymphatic will produce white blood cells to attack foreign invaders entering the body.
The Gut-Liver Axis
Since the liver is the master organ for detoxification, what is its relationship with the gut? Well, studies reveal that the gut microbiota forms a complex microbial community that significantly impacts human health. The gut microbiota can indirectly modulate the functionality of the extra-intestinal organs, which involves the liver. The gut connects to the liver with the intestines through bile acid metabolism. When there is a decrease in bile acid in the gut, it could trigger hepatic inflammation via inflammasomes. Inflammasomes are an essential component of innate immune response while being critical for the clearance of pathogens or damaged cells. When the inflammasomes start becoming mediators for hepatic inflammation, they could potentially be involved with detoxification imbalances in the body.
Detoxification Imbalances
When there are decreased bile acids in the gut, the body could be at risk of developing intestinal dysbiosis. This causes impaired intestinal barrier function, which overlaps to leaky gut and aggravates hepatic inflammation in the liver. When this happens, toxins in the body become excessive and may cause immune and nervous system abnormalities while triggering imbalanced detoxification symptoms that correspond to issues similar to chronic conditions. Some of these detoxification imbalances include:
Fatigue
Allergies/intolerances
Sluggish metabolism
Weight gain easily
Intolerance to fats
Puffy – excess fluid
Body odor, bad breath, metallic taste
Profuse sweating even in cool weather
Naturally Detoxing Your Body-Video
Have you been dealing with allergies or food intolerances affecting your abdominals? Have you been feeling sluggish? What about feeling chronic fatigue throughout the entire day? Some of these symptoms are signs that your liver could suffer from some issues. The liver’s primary function in the body is to detoxify the body. The video above explains how the liver detoxifies the body and how drinks to cleanse the body don’t add additional benefits. The best way for a healthy liver to be functional and detox the body naturally is by eating the right foods that help support the liver, exercising regularly, drinking plenty of water to flush out the system, and getting adequate sleep.
Foods That Support Liver Detoxification
When it comes to supporting the liver, eating the right foods can provide energy and reduce inflammatory effects on the body. Studies reveal that eating various wild and semidomestic food plants can provide various components to liver function. Plants like dandelions contain taxasterols, which have antioxidant and anti-inflammatory properties that allow the liver to increase bile secretion. Other foods that help with liver functionality associated with other body functions include:
Berries (blueberries & cranberries)
Grapefruit
Prickly pear
Cruciferous vegetables
Garlic
Carrots
Beets
Olive oil
Nuts
Incorporating these healthy foods can not only be beneficial to the liver but can help the major organs and body to receive the nutrients that the body deserves.
Conclusion
The liver is a massive organ that helps the body to function correctly by harmful detoxifying pathogens through excretion. As a natural detoxifying machine, the liver has a casual relationship with the gut system by filtering the nutrients and transporting them out to different body areas. Harmful pathogens enter the body and disrupt the liver can lead to dysbiosis and liver dysfunction. Fortunately, there are nutritious foods that can help support the liver and even help flush out the toxins over time so the body can begin its healing process naturally.
References
Grant, D M. “Detoxification Pathways in the Liver.” Journal of Inherited Metabolic Disease, U.S. National Library of Medicine, 1991, pubmed.ncbi.nlm.nih.gov/1749210/.
Guan, Yong-Song, and Qing He. “Plants Consumption and Liver Health.” Evidence-Based Complementary and Alternative Medicine : ECAM, Hindawi Publishing Corporation, 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4499388/.
Karla, Arjun, et al. “Physiology, Liver – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 8 May 2022, www.ncbi.nlm.nih.gov/books/NBK535438/.
Konturek, Peter Christopher, et al. “Gut⁻Liver Axis: How Do Gut Bacteria Influence the Liver?” Medical Sciences (Basel, Switzerland), MDPI, 17 Sept. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6165386/.
Sharma, Deepika, and Thirumala-Devi Kanneganti. “The Cell Biology of Inflammasomes: Mechanisms of Inflammasome Activation and Regulation.” The Journal of Cell Biology, The Rockefeller University Press, 20 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4915194/.
Energy Boosting Foods: Nutritionists, dieticians, and health coaches are constantly asked which foods help maintain energy, alertness, and focus throughout the day. The first thing to know is that all foods provide energy in the form of calories, but not all foods affect energy levels the same way. There are three macronutrients, carbohydrates, fat, and protein. However, carbohydrates are a rapid energy source compared to proteins and fats and are the body’s preferred energy. Here are a few foods for steady, consistent energy levels to include in a meal plan.
Energy Boosting Foods
Properly planned meals can keep the body fueled for up to four hours, and it is recommended to eat every four hours to keep a steady flow of energy. The objective is to maintain balanced blood sugar levels and eat foods with low glycemic index carbohydrates combined with protein and healthy fats. Unhealthy foods for energy are high-sugar foods that cause blood sugar levels to spike, triggering a heavy insulin release, which triggers plunging blood sugar levels, also known as a sugar crash.
Avocados
Avocados are rich in healthy fats, fiber, and B vitamins.
The fat in avocados promotes healthy blood-fat levels and increases the absorption of nutrients.
Around 80% of the carbohydrate content is made up of fiber, which means sustained energy.
Bananas
One of the best energy-boosting foods that can be eaten on its own, frozen and blended into a smoothie or mixed into oatmeal.
Bananas contain complex carbohydrates, vitamin B6, potassium, and some protein.
Beans
It can be pinto, great northern, red, black, Anasazi beans, or other varieties as they have similar nutrient profiles.
They digest slowly, which stabilizes blood sugar.
They contain antioxidants, carbohydrates, fiber, protein, folic acid, iron, and
Magnesium helps produce energy and delivers it to the body’s cells.
Cashews
Cashews are low in sugar, rich in fiber,
They contain heart-healthy fats and plant protein.
They are a reliable source of copper, magnesium, and manganese, critical for energy production, healthy bones, brain health, and immunity.
Eggs
Eggs are packed with protein and rich in B vitamins, which help enzymes turn food into energy generating steady energy.
They contain leucine, an amino acid that stimulates energy production by helping cells to:
Take in more blood sugar.
Stimulates energy production in the cells.
Break down fat to produce energy.
Oatmeal
The complex carbs in oatmeal generate a steady source of slow-burning energy.
Oats boost serotonin production, which helps:
Manage stress.
Enhances learning.
Memory function.
Oast can be made with raisins, berries, bananas, and healthy maple syrup or honey for a healthy meal.
Yogurt
Yogurt contains lactose and galactose that breaks down to provide ready-to-use energy.
Top with oats, fruits, berries, and some honey or maple syrup.
Shrimp
Shrimp are low in calories and provide vitamin B12 and omega-3 fat, which helps with:
Mood
Energy
Sweet potatoes
Sweet potatoes are recommended for energy production because of their iron, magnesium, and vitamin C nutrients.
The food we eat significantly impacts the body’s health and wellness, along with exercise, proper hydration, and healthy sleep are essential in sustaining high energy levels. Avoiding highly processed and sugary foods will help prevent mental and body fatigue. Consult a licensed nutritionist to learn about personalized diet and nutrition plans.
Natural Energy
References
Atkinson, Fiona S et al. “International tables of glycemic index and glycemic load values 2021: a systematic review.” The American journal of clinical nutrition vol. 114,5 (2021): 1625-1632. doi:10.1093/ajcn/nqab233
Evans J, Richards JR, Battisti AS. Caffeine. [Updated 2022 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK519490/
Holesh, Julie E., et al. “Physiology, Carbohydrates.” StatPearls, StatPearls Publishing, 26 July 2021.
Melaku, Yohannes Adama, et al. “Association between Macronutrient Intake and Excessive Daytime Sleepiness: An Iso-Caloric Substitution Analysis from the North West Adelaide Health Study.” Nutrients vol. 11,10 2374. 5 Oct. 2019, doi:10.3390/nu11102374
Osilla EV, Safadi AO, Sharma S. Calories. [Updated 2021 Sep 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK499909/
The body needs protein which is essential in building muscle, repairing tissue, producing enzymes and hormones and is a source of energy. Whey is a complete protein source that provides all the essential amino acids, vitamins, minerals, and other nutrients that increase anabolism, also known as muscle growth. It is used for various reasons. Some individuals want to build muscle mass and gain strength, while others want to lose weight and achieve improved results from working out. Even individuals who don’t exercise can benefit from the supplement as it supports immune function, helps reduce blood pressure, and improves insulin response.
Whey Protein
Whey protein is made from the liquid produced during the cheese-making process.
Milk comprises two forms of protein: casein (80%) and whey (20%).
It contains less than 0.5 g of fat and only 5 mg of cholesterol per serving.
Pure whey does not contain any gluten.
It is referred to as the most nutritious protein available.
It’s easy to digest.
Incorporating whey into a healthy diet can help lower the risk of diabetes.
Types
There are three primary types of whey protein in supplements.
Hydrolysate is a form that has already gone through partial hydrolysis, a process so the body can absorb protein.
It is considered pre-digested, so it gets absorbed quicker.
Concentration is the most popular and least expensive option that retains the most nutrients. However, some individuals can tolerate isolate and hydrolysate a lot better and are ideal for those trying to cut down on carbs and fats.
Benefits
Increased Strength and Muscle
Helps to increase protein consumption.
Most brands contain 80 to 90 percent without added carbs or fats.
Helps to build muscle and increase strength after physical activity/exercise recovery.
Can Help Burn Fat
A study found a group of adults that supplemented their diet with whey protein experienced a decrease in body fat and weight.
Combining whey protein and resistance training, participants found their weight and fat loss were even higher.
Can Help Stabilize Blood Sugar
Consuming whey protein with a high glycemic index before a meal can help stimulate insulin production while preventing spikes in blood sugar levels.
The protein naturally reduces blood sugar levels after meals when consumed before the meal.
Improves Heart Health
It can help reduce blood pressure and arterial stiffness.
It has been linked to improving individual lipid profiles.
Promotes heart health by building muscle and helping with weight loss.
Increased Immunity
It can help encourage glutathione synthesis, which increases immune system function.
It is also rich in vitamins and minerals that promote immune function.
It helps the body recover from oxidative stress and inflammation.
Improves Energy Levels
It helps to increase glycogen, a source of energy during exercise or other physical activities.
It also increases leptin which helps balance the body’s energy levels.
Whey is easily digested, which can be quickly converted to energy.
Factors to Consider When Choosing
Flavor
The flavor is crucial because nobody wants to drink a daily protein shake they cannot enjoy.
Options like chocolate and vanilla are usually safe.
If experimenting, get a small container to start.
Mixability
Not all supplements mix properly or thoroughly.
Find a brand that dissolves quickly and has little clumping.
Container Size
Most protein supplements are available in 1 lb, 2 lb, 5 lb, or 10 lb containers.
Larger sizes are more cost-effective.
One 5 lb package is cheaper than buying five 1 lb containers.
Everything You Need To Know
References
Ebaid, Hossam et al. “Whey protein enhances normal inflammatory responses during cutaneous wound healing in diabetic rats.” Lipids in health and disease vol. 10 235. 14 Dec. 2011, doi:10.1186/1476-511X-10-235
Hashemilar, Mazyar, et al. “Effect of Whey Protein Supplementation on Inflammatory and Antioxidant Markers, and Clinical Prognosis in Acute Ischemic Stroke (TNS Trial): A Randomized, Double-Blind, Controlled, Clinical Trial.” Advanced pharmaceutical bulletin vol. 10,1 (2020): 135-140. doi:10.15171/apb.2020.018
Kim, Jooyoung, et al. “Effect of timing of whey protein supplement on muscle damage markers after eccentric exercise.” Journal of exercise rehabilitation vol. 13,4 436-440. 29 Aug. 2017, doi:10.12965/jer.1735034.517
Marshall K. Therapeutic applications of whey protein. Alternative Medicine Review. 2004;9(2):136-156.
Pradhan, Geetali, et al. “Ghrelin: much more than a hunger hormone.” Current opinion in clinical nutrition and metabolic care vol. 16,6 (2013): 619-24. doi:10.1097/MCO.0b013e328365b9be
Volek, Jeff S et al. “Whey protein supplementation during resistance training augments lean body mass.” Journal of the American College of Nutrition vol. 32,2 (2013): 122-35. doi:10.1080/07315724.2013.793580
Medical experts advise that maintaining body hydration is one of the most important things to do in extreme heat. Individuals out in the heat lose electrolytes like sodium, potassium, and chloride and need added electrolytes to prevent cramping and excessive sweating that can strain the body. Dehydration can be dangerous, leading to heat exhaustion and possible heat stroke. If gulping water all day seems like a lot, remember that not all hydration must come from drinking water; there are hydrating foods that contain enough water that can be incorporated.
Sweating is vital for maintaining body temperature, and electrolytes are essential in maintaining the body’s homeostasis. Electrolytes help coordinate muscle contractions, heart function, and the conductivity of electric signals transmitting to and from the nervous system. The kidneys regulate fluid absorption and excretion to maintain electrolyte balance, but an imbalance can occur when electrolyte levels spike or drop. An electrolyte imbalance is caused by a change in the number of electrolytes in the body. Sodium, potassium, and calcium are the common elements most likely to be affected by an electrolyte imbalance. Other reasons why electrolyte levels can change include:
Unhealthy diet
Medications
Kidney problems
It is recommended that instead of focusing on how many glasses of water have been drunk, concentrate on two biomarkers:
When the body is thoroughly hydrated, an individual should go to the bathroom every two to three hours, and the urine should be a pale yellow. If it looks orange, it indicates that the body is trying to conserve water and needs further hydration.
Hydrating Foods
Consulting a doctor or nutritionist is recommended to help determine what foods are safe for the individual if there are underlying conditions or other health concerns. Here are a few hydrating foods that contain at least 80 percent water that can be eaten throughout the hot day to maintain body hydration.
Apples
Best known for their fiber content (up to 5 grams), they are also more than 80 percent water.
A quick crunchy snack with potassium, vitamin B6, C, and magnesium.
Watermelon
These can be up to 92 percent water.
Contain vitamin A, B6, and C, plus lycopene and antioxidants.
Watermelon can be cubed by itself or with feta cheese, olive oil, salt, pepper, and basil for a sweet-savory salad.
Peaches
These can contain up to 88 percent water, fiber, protein, and vitamin C.
Peaches can be added to salsas or incorporated into a salad.
Carrots
Carrots are around 90 percent water.
Rich in beta carotene, which the body uses to make vitamin A.
Vitamin A helps the eyes convert light into a signal sent to the brain, allowing for better sight in dim to dark light.
Vitamin K
Potassium
Fiber
Cucumbers
Cucumbers have more than 96 percent water.
They also contain potassium, phosphorus, magnesium, and some calcium.
They contain nutrients known as cucurbitacins, which can have an anti-diabetic effect.
Fisetin is an anti-inflammatory substance that helps brain health.
Potatoes
The waxy variety contains more water, as much as 80 percent.
They contain potassium, vitamin C, fiber, and minerals.
Have them baked or roasted with skins to keep as much potassium as possible.
Tomatoes
Tomatoes are almost 95 percent water.
They contain cancer-fighting carotenoid lycopene, vitamin A and C, and potassium.
Sliced onto sandwiches, sauteed into pasta, or blended into a gazpacho.
Cantaloupe
90 percent water.
Contains beta-carotene, fiber, and vitamin C.
It can be eaten by itself, chopped into salads or smoothies.
Plain yogurt
One cup of plain yogurt is around 88 percent water.
It contains protein, gut probiotics, calcium, zinc, magnesium, potassium, and phosphorus.
Top with some berries for extra hydration.
These are a few hydrating foods that can help with the intense heat. Others include zucchini, iceberg lettuce, strawberries, blueberries, celery, broccoli, and cauliflower. Healthy H2O levels benefits include:
Decreased appetite.
Improved physical performance during exercise.
Increased energy levels.
Optimal brain function.
What Are The Most Hydrating Foods?
References
Bergeron, Michael F. “Hydration and thermal strain during tennis in the heat.” British journal of sports medicine vol. 48 Suppl 1, Suppl 1 (2014): i12-7. doi:10.1136/bjsports-2013-093256
Gauer, Robert, and Bryce K Meyers. “Heat-Related Illnesses.” American family physician vol. 99,8 (2019): 482-489.
Karppanen, H et al. “Why and how to implement sodium, potassium, calcium, and magnesium changes in food items and diets?.” Journal of human hypertension vol. 19 Suppl 3 (2005): S10-9. doi:10.1038/sj.jhh.1001955
Schiefermeier-Mach, Natalia, et al. “Electrolyte Intake and Major Food Sources of Sodium, Potassium, Calcium, and Magnesium among a Population in Western Austria.” Nutrients vol. 12,7 1956. 30 Jun. 2020, doi:10.3390/nu12071956
Strimbu, Kyle, and Jorge A Tavel. “What are biomarkers?.” Current opinion in HIV and AIDS vol. 5,6 (2010): 463-6. doi:10.1097/COH.0b013e32833ed177
Nutrition is how the body utilizes consumed food. Nutrition plays a role in chronic pain; lifestyle behaviors can influence how food contributes to illness/diseases. A common cause of chronic pain is chronic systemic inflammation. Inflammation plays a role in many chronic disease conditions, including diabetes, heart disease, and cancer. Reducing inflammation can be achieved by adjusting diet to get individuals back to feeling better quickly and to aid them in maintaining and improving their overall health. Injury Medical Chiropractic and Functional Medicine Clinic offer diet and nutritional supplements guidance as part of a personalized treatment plan.
Inflammation
The purpose of the inflammatory response includes:
Isolate the dangerous bacteria, viruses, or damaged cells.
Flush out the dead cells and other damaging substances.
Reductions of comorbidities like obesity and cardiovascular disease.
Reducing healthcare costs.
Vitamin and Mineral Supplements
Diet and nutritional supplements provide added essential nutrients to a damaged, inflamed, or injured body. Dietary supplements improve overall health and wellness.
Vitamin D and calcium tablets help maintain optimal bone health, as low vitamin D levels can lead to back pain.
Vitamins E and C, combined with copper, help with blood production, tissue repair, and brain and skin health.
Folic acidcan help with joint pain and myofascial pain.
B Vitamins can help with pain and prevent liver dysfunction.
Nutritional supplements support the body until the body and/or organs have correctly healed. Recovery from an injury could cause body stress that can interfere with the healing process. Diet and nutritional supplements expedite the healing and recovery process by:
Helping overcome dietary deficiencies.
Improving immune system function.
Detoxifying toxins.
Contain antioxidants that help the body stay toxin-free.
Chiropractic restores and realigns the body by incorporating supplements to nourish the body tissues and recover optimally from injury.
InBody Nutrition
References
Dragan, Simona, et al. “Dietary Patterns and Interventions to Alleviate Chronic Pain.” Nutrients vol. 12,9 2510. 19 Aug. 2020, doi:10.3390/nu12092510
Lee, Mi Kyung, et al. “The use of nutritional guidance within chiropractic patient management: a survey of 333 chiropractors from the ACORN practice-based research network.” Chiropractic & manual therapies vol. 26 7. 20 Feb. 2018, doi:10.1186/s12998-018-0175-1
Li, Chuan, et al. “Macrophage polarization and meta-inflammation.” Translational research: the journal of laboratory and clinical medicine vol. 191 (2018): 29-44. doi:10.1016/j.trsl.2017.10.004
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