ClickCease
+1-915-850-0900 spinedoctors@gmail.com
Select Page

Nutrition

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.


Anti-Inflammatory Diets: Back Clinic Chiropractic Nutrition

Anti-Inflammatory Diets: Back Clinic Chiropractic Nutrition

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 Chiropractic Nutrition

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:

  • Apples
  • Berries
  • Broccoli
  • Cabbage
  • Carrots
  • Canola oil is the principal oil
  • Fish
  • Pears
  • Potatoes
  • Sauerkraut
  • Whole rye

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:

 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

The Body’s Natural Detox Machine: The Liver

The Body’s Natural Detox Machine: The Liver

Introduction

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

14 LaValle Triad 4 Liver Lymph Kidney

The Body’s Own Detox Machine: The Liver

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/.

Disclaimer

Energy Boosting Foods: El Paso Back Clinic

Energy Boosting Foods: El Paso Back Clinic

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

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/

Whey Protein Powder For Healing and Recovery

Whey Protein Powder For Healing and Recovery

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 Powder: Musculoskeletal Health

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.

Whey Protein Concentrate – WPC

  • The percentage of protein available in the concentrate can vary from 30 to 90 percent.
  • The concentrate generally contains low levels of carbohydrates and fat.

Whey Protein Isolate – WPI

  • Isolate contains more protein than concentrate.
  • They are almost always at least 90 percent protein.
  • This is because they’ve been further processed and thus have no fat or lactose.

Whey Protein Hydrolysate – WPH

  • 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

Hydrating Foods, Intense Heat, Health

Hydrating Foods, Intense Heat, Health

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.

Hydrating Foods, Intense Heat, Body Health

H2O

The body needs H20 to:

  • Deliver nutrients to the cells
  • Regulate body temperature
  • Prevent infection
  • Lubricate the joints
  • Maintain organ function
  • Help with mood
  • Help with Sleep
  • Help with Cognition

Electrolytes

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:

  • How often do you urinate?
  • What color is the urine?

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

How Diet and Nutritional Supplements Impact Chronic Pain

How Diet and Nutritional Supplements Impact Chronic Pain

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.

How Diet and Nutritional Supplements Effect Chronic Pain

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.
  • Initiate the repair/healing process.

Types of inflammation

  • Localized inflammation occurs at the site of an injury or infection.
  • A sprained ankle that becomes swollen and painful or a cut that gets infected and becomes red and swollen are examples of localized inflammation.
  • Systemic inflammation occurs throughout the body. External factors can trigger this type of inflammation.
  • Viral and Bacterial infections.
  • Allergens or toxins in food and the environment.
  • Smoking
  • Alcohol consumption
  • It can also be triggered by internal factors, including:
  • Stress
  • Obesity
  • Autoimmune conditions
  • Genetic variations

Optimizing Diet and Nutritional Supplements Effect on Chronic Pain

The body needs protein, carbohydrates, fat, fiber, vitamins, and minerals for the health and the prevention of chronic disease.

  • Dietary intake can enhance the function of the nervous system, immune system, and endocrine system that directly affects pain symptoms and episodes.
  • Losing weight decreases the added pressure on joints and reduces inflammation.
  • Dietary intake and weight status impact the risk and/or severity of other chronic diseases that include:
  • Cardiovascular disease
  • Diabetes
  • Anxiety
  • Depression
  • Often occur simultaneously with chronic pain.

Prescribed diet modification, also known as diet therapy includes:

  • Modifying the entire diet.
  • Supplementing the diet with specific nutrients.
  • Changing dietary patterns to induce a fasting state.

Benefits include:

  • Calorie reduction
  • Increased antioxidants
  • Prebiotic supplementation for gastrointestinal health.

These approaches positively impact comorbidities of chronic pain and promote secondary gains, including:

  • Pain alleviation and management.
  • A positive promotion of health and well-being.
  • 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.
  • Omega-3 fatty acids help reduce inflammation.
  • Vitamins E and C, combined with copper, help with blood production, tissue repair, and brain and skin health.
  • Folic acid can 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

Nutrition and Chronic Pain www.iasp-pain.org/resources/fact-sheets/nutrition-and-chronic-pain/

Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2021 Sep 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK493173/

Magnesium Might Help Combat Insulin Resistance

Magnesium Might Help Combat Insulin Resistance

Introduction

The body requires energy to move around and get to places as fast as possible. The primary energy source is the blood glucose in the body, which helps provide power for the body and the brainmuscle cell tissues, and the blood cells that travel to each body’s organs. When disruptive forces start to affect the body, like chronic stressendocrine disruptors, or lifestyle choices, it can cause the glucose levels to either increase or decrease depending on the severity. When glucose levels become too high, it can cause hyperglycemia or diabetes to develop. When they are too low, it can cause hypoglycemia. The body also suffers when there aren’t enough nutrients, minerals, or vitamins to provide energy to the body as symptoms of fatigue and insulin resistance begin to rise. Fortunately, there are ways to boost the body’s glucose levels naturally. Today’s article focus on a mineral known as magnesium, its benefits, and how it affects insulin resistance in the body. Refer patients to certified, skilled providers specializing in endocrine treatments for individuals with insulin resistance. We guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is critical for asking insightful questions to our providers. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer

 

Can my insurance cover it? Yes, it may. If you are uncertain, here is the link to all the insurance providers we cover. If you have any questions or concerns, please call Dr. Jimenez at 915-850-0900.

01 LaValle Advanced Diagnostics in DM & Stress

What Is Magnesium?

Have you been feeling weird pins and needles sensations in certain parts of your body? Are you suffering from chronic fatigue and muscle cramps? Have you lost your sense of appetite? Or have you felt muscle spasms in your arms or legs? Many of these symptoms are signs that your body is suffering from low levels of magnesium in your body. Research studies have defined magnesium as the fourth most common mineral in the body that provides fundamental functions for regulation. Magnesium can be found in certain foods like leafy greens, chocolate, nuts, fruits, and meats that are riched with this mineral and can be regulated in homeostasis in the intestines, kidneys, and bones in the body. Additional research studies have shown that magnesium is essential for maintaining the body’s normal organ and cellular function. Magnesium also ensures that each organ functions normally and is transported through the entire body by the blood cells. Magnesium also plays a vital role in the body’s energy production as it helps regulate glycemic control.

 

What Are Its Benefits?

As the fourth common mineral in the body, magnesium helps the body in many ways as it provides energy to other organs and body systems. Some of the benefits that magnesium provides, as research has shown, include:

  • Reducing insomnia
  • Prevent metabolic syndrome
  • Reduce migraines and headaches
  • Helps with pregnancies
  • Reduce asthmatic symptoms
  • Relieve muscle cramps

Additional information has shown that magnesium can help those with anxiety by modulating the HPA (hypothalamic pituitary adrenal) axis and substrating the stress response system in the body. Magnesium also plays a role when it comes to glucose levels in the body and affects insulin resistance.

 


An Overview Of Magnesium & Insulin Resistance-Video

Are you feeling migraines and headaches popping up out of nowhere? Have your muscles started to ache and cramped? Have you been experiencing asthmatic symptoms more frequently? Or have your blood glucose levels begun to rise? If you have been suffering from any of these symptoms, you could suffer from magnesium deficiency. The video above explains what happens when the body is experiencing insulin resistance due to magnesium deficiency. Research studies have found that magnesium deficiency is not uncommon worldwide, as early signs of magnesium deficiency can cause nausea, vomiting, and weakness in the body while causing metabolic syndrome and type 2 diabetes. Surprisingly, diabetes is one of the most common causes of magnesium deficiency and insulin resistance.


How Does Magnesium Affect Insulin Resistance?

 

Research studies have found that magnesium deficiency in the body can increase the risk of insulin resistance and cause the body to become dysfunctional. When metabolic imbalances are associated with trending low or alert, low magnesium levels in the body, it can increase the serum CRP-hs, cause headaches, weight gain, and an increased risk for metabolic syndrome, insulin resistance, and type 2 diabetes. The intestines will be impaired in intestinal absorption while the blood glucose levels will increase and cause type 2 diabetes to form. However, additional information has also been provided that when an individual begins to take magnesium regularly, it can help dampen the effects of insulin resistance by regulating the blood glucose levels in the body. Many individuals with pre-existing diabetes can take a bit of magnesium to improve their blood glucose levels and continue on their health journey.

 

Conclusion

Incorporating supplements and minerals like magnesium could help lower the risk of insulin resistance and manage type 2 diabetes. The body needs the energy to function normally and move around constantly. Magnesium is a common mineral that can help regulate the organ’s functions and helps regulate blood glucose levels. When the body starts to suffer from magnesium deficiency, it can cause various issues that can make a person miserable while the body starts to become dysfunctional. Incorporating magnesium as part of a healthy lifestyle for the body can provide the necessary energy that a person needs to function and help them along their health and wellness journey.

 

References

Al Alawi, Abdullah M, et al. “Magnesium and Human Health: Perspectives and Research Directions.” International Journal of Endocrinology, Hindawi, 16 Apr. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/.

Boyle, Neil Bernard, et al. “The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review.” Nutrients, MDPI, 26 Apr. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/.

Gröber, Uwe, et al. “Magnesium in Prevention and Therapy.” Nutrients, MDPI, 23 Sept. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/.

Kostov, Krasimir. “Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes: Focusing on the Processes of Insulin Secretion and Signaling.” International Journal of Molecular Sciences, MDPI, 18 Mar. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6470576/.

Razzaque, Mohammed S. “Magnesium: Are We Consuming Enough?” Nutrients, MDPI, 2 Dec. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/.

Schwalfenberg, Gerry K, and Stephen J Genuis. “The Importance of Magnesium in Clinical Healthcare.” Scientifica, Hindawi, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.

Wang, Jinsong, et al. “Dietary Magnesium Intake Improves Insulin Resistance among Non-Diabetic Individuals with Metabolic Syndrome Participating in a Dietary Trial.” Nutrients, MDPI, 27 Sept. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3820051/.

Disclaimer

Relieving Gut Issues With Nutraceuticals

Relieving Gut Issues With Nutraceuticals

Introduction

The gut system is a massive ecosystem that helps modulate the body’s immune system and metabolic changes that the body itself is going through. The gut system provides the body with the necessary nutrients to function correctly and transports these nutrients to their respective sections like the endocrine system, the nervous system, and the musculoskeletal system to do their jobs. When gut disorders start to affect the intestinal walls, it can cause the inflammatory cytokines to attack the gut walls due to bacteria and nutrients leaking out of the tight junctions. Fortunately, there are therapeutic ways to help the gut system and prevent inflammation from causing more issues in the gut. Today’s article looks at gut metainflammation and how nutraceuticals can help many individuals with gut metainflammation. Referring patients to qualified, skilled providers who specialize in gastroenterology treatments. We provide guidance to our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is critical for asking insightful questions to our providers. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer

 

Can my insurance cover it? Yes, it may. If you are uncertain, here is the link to all the insurance providers we cover. If you have any questions or concerns, please call Dr. Jimenez at 915-850-0900.

15 - LaValle GI Therapies

What Is Gut Metainflammation?

 

Does your gut system feel sore or tender to the touch? Do ordinary factors like stress, sleep problems, hormone imbalances, and cardiovascular issues affect you more than they should have? Have you experienced inflammatory gut issues like IBS or leaky gut? Having any gut disorder is no laughing matter for your health. When the gut system is experiencing chronic low‐grade inflammatory sequela, this is what gut metainflammation is in the body. Gut metainflammation is defined as an over‐activation of immunity in the gut that leads to increased production of inflammatory cytokines, thus referring to metabolism-induced inflammation. Research studies have shown that when the gut is experiencing metainflammation, it causes a disturbance to the neurometabolic pathways. This causes an increase in the aging processes and metabolic signaling issues the gut is trying to provide for the body. Other research studies have shown that metainflammation is one of the primary markers for metabolic disorders like obesity, type 2 diabetes, and NAFLD (nonalcoholic fatty liver disease). Gut metainflammation also causes an increase in peripheral and central inflammation that can cause gut disorders like leaky gut to allow bacteria and toxins to enter the bloodstream, thus leading to peripheral and central inflammation of the body.


Treatments For GI Disorders-Video

Have you experienced a leaky gut? Do you feel tired throughout the entire day? Have you experienced any food sensitivities in your gut? These gut issues are due to gut metainflammation that can impact a person’s health and quality of life. When this occurs, the body will become dysfunctional, and other issues will arise unless it is treated right away. The video above shows how treatments are available for alleviating motility disorders and GI disorders affecting the gut system. Utilizing treatments beneficial to the gut system can help dampen the effects of metainflammation and other gut disorders from progressing in the body. Some treatments that can help with draining metainflammation in the gut system can be found by changing dietary lifestyles and incorporating nutraceuticals that are beneficial to the gut.


Controlling Gut Metainflammation Through Nutraceuticals

Research studies have shown that since trillions of microbial cells make up the gut microbiota when factors like obesity, metainflammation, and impaired insulin activity affect the gut, it can cause the immune cells to reactivate and reinforce the inflammatory process to attack the gut system. When the gut system becomes dysfunctional, many individuals try to find ways to alleviate gut inflammation. One of the treatments is by incorporating nutraceuticals to provide relief from gut metainflammation. Research studies have mentioned that combined with functional foods can help provide a positive influence on the body’s metabolism and the gut microbiota. Nutraceuticals help give the body the necessary nutrients it deserves and help dampen any effects from disorders affecting the body’s gut, immune, and metabolic components. Two nutraceuticals can help control gut metainflammation: curcumin and peptides.

 

Curcumin & Peptides For Gut Metainflammaion

From turmeric (Curcuma longa) root/rhizome and used traditionally for dyspeptic conditions, research studies have mentioned that curcumin and its anti-inflammatory metabolites can help influence the gut microbiota. What curcumin does to the gut is that it helps decrease the inflammasome signaling while decreasing oxidative stress via the Nrf2‐keap1 pathway. Curcumin can also help improve flexibility and mobility in the body while inhibiting the activation of a peroxisome proliferator‐activated receptor‐gamma pathway. Additional information has provided that curcumin can help not only reduce oxidative stress and even prevent neurodegeneration.

 

Peptides or BPC‐157 (Body Protection Compound) are derived from human gastric juice that is cytoprotective and anti‐inflammatory that helps support the gut mucosal lining. Research studies have shown that peptides play a critical role in maintaining intestinal homeostasis while being effective in decreasing metainflammatory signaling in the gut microbiota. When there is metainflammation in the gut, peptides can help improve cell survival under oxidative stress conditions by downregulating TNF‐alpha in the body. Incorporating peptides can help improve GI mucosal integrity from meta inflammation and help the gut function normally.

 

Conclusion

The gut is home to trillions of microorganisms that help keep the body’s functionality and regulate immunity from various diseases. When unwanted factors like metainflammation start to infiltrate the gut, it can lead to dysbiosis and wreck the intestinal walls. Nutraceuticals like curcumin and peptides have beneficial properties that help repair the intestinal walls while dampening inflammatory effects from progressing further in the gut system. Incorporating nutraceuticals is helpful for many individuals who suffer from gut disorders and improve their health by replenishing their nutrients in the body.

 

References

Boulangé, Claire L, et al. “Impact of the Gut Microbiota on Inflammation, Obesity, and Metabolic Disease.” Genome Medicine, BioMed Central, 20 Apr. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4839080/.

Di Meo, Francesco, et al. “Curcumin, Gut Microbiota, and Neuroprotection.” Nutrients, MDPI, 11 Oct. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6835970/.

Gubatan, John, et al. “Antimicrobial Peptides and the Gut Microbiome in Inflammatory Bowel Disease.” World Journal of Gastroenterology, Baishideng Publishing Group Inc, 21 Nov. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8613745/.

Laparra, J M, and Y Sanz. “Interactions of Gut Microbiota with Functional Food Components and Nutraceuticals.” Pharmacological Research, U.S. National Library of Medicine, 13 Nov. 2009, pubmed.ncbi.nlm.nih.gov/19914380/.

Scazzocchio, Beatrice, et al. “Interaction between Gut Microbiota and Curcumin: A New Key of Understanding for the Health Effects of Curcumin.” Nutrients, MDPI, 19 Aug. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7551052/.

Scheithauer, Torsten P M, et al. “Gut Microbiota as a Trigger for Metabolic Inflammation in Obesity and Type 2 Diabetes.” Frontiers in Immunology, Frontiers Media S.A., 16 Oct. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7596417/.

Tilg, Herbert, et al. “The Intestinal Microbiota Fuelling Metabolic Inflammation.” Nature Reviews. Immunology, U.S. National Library of Medicine, 6 Aug. 2019, pubmed.ncbi.nlm.nih.gov/31388093/.

Disclaimer

Cheat Meals Healthy

Cheat Meals Healthy

Maintaining a healthy weight is challenging, especially Fridays, Saturdays, Sundays, and extended weekends, increasing the risk of binge eating and weight gain. This is where healthy cheat meals and snacks come into play to help individuals stick to their diet while enjoying healthy junk food. Plus, finding the proper high-calorie carb-packed meal can help optimize the body’s hormones to prevent adverse effects on metabolism and hunger.

Healthy Cheat Meals

Cheat Meals

One way to look at a diet and still have the flexibility for sweet or savory foods is to set up the flexibility. To maintain health,  practice portion control and eat healthy foods 80% of the time, allowing a 20% margin for the junk foods. To improve health, eat healthy foods 90% of the time, and allow a 10% margin until a health goal is reached.

Cheeseburger without the Buns and Sweet Potato Fries

  • Try lean meat and replace the regular fries with sweet potato fries.
  • It is high in carbohydrates and calories but still contains plenty of nutrients.
  • Add a little salad, and there is a balanced meal that is the perfect fuel for working out.

Loaded Nachos

  • High in calories and carbs.
  • They can be made healthy with lean ground beef, beans, peppers, cheese, avocado, tomatoes, and jalapeños for a meal that incorporates quality protein and healthy fats.
  • It can be made vegetarian by removing the meat and adding more beans and vegetables.

Fish Tacos

  • Fish tacos are ideal for getting Omega-3s, lean protein, and vitamin D.
  • Easy to put together and can be combined with radishes, cucumbers, red onion, fennel, olives, and lemon juice for added flavor and health benefits.
  • By grilling, the calories will also be cut.

Pancakes

  • Try to always have ingredients on hand to make some pancakes.
  • Bananas, blueberries, strawberries, chocolate chips, peanut butter, and cinnamon apple sauce can be added.

Dark Chocolate

  • Dark chocolate can be a healthy snack.
  • Dark chocolate contains monounsaturated fats that can help improve cholesterol, blood sugar, and insulin levels.
  • Dark chocolate also supplies vitamins, minerals, and antioxidants for heart and brain health.

Dietician Nutritionist

These are a few examples; the objective is to get individuals to learn to create their healthy cheat meals A diet or adjusting for a more nutritional food plan should always start with a nutritionist, dietician, or health care provider. They can help develop a customized plan that fits an individual’s specific needs. It is about finding the balance and creating a positive relationship with food.


Fibromyalgia Food Choices Nutraceutical Options


References

Coelho de Vale R, et al. (2016). The benefits of behaving badly on occasion: Successful regulation by planned hedonic deviations.
doi.org/10.1016/j.jcps.2015.05.001

Kuijer RG, et al. (2014). Chocolate cake. Guilt or celebration? Associations with healthy eating attitudes, perceived behavioral control, intentions, and weight loss. DOI:
10.1016/j.appet.2013.11.013

Murray SB, et al. (2018). Cheat meals: A benign or ominous variant of binge eating behavior? DOI:
10.1016/j.appet.2018.08.026

Warren JM, et al. (2017). A structured literature review on the role of mindfulness, mindful eating, and intuitive eating in changing eating behaviors: Effectiveness and associated potential mechanisms. DOI:
10.1017/S0954422417000154

Glutamine Beneficial Effects For Gut Issues

Glutamine Beneficial Effects For Gut Issues

Introduction

Inside the body lies the internal organs that provide the nutrients and energy for the body to stay in motion. The gut system helps the body energy by digesting the consumed food that gets turned into energy and nutrients beneficial for the vital organs, muscles, tissues, and growth that the body needs. The gut system also helps regulate the other body systems like the musculoskeletal system, the immune systemcentral nervous system, and the endocrine system. The gut system operates by transporting these nutrients to make the body operational, to name a few needs. When unwanted issues start to enter the gut system and cause havoc, it can lead to many chronic problems that will cause the body to be in constant pain while causing other issues that affect the entire body. Today’s article will look at how different gut issues start to affect the body and how an amino acid named glutamine can provide beneficial relief to various gut issues. Referring patients to qualified and skilled providers who specialize in gastroenterology treatments. We guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is essential for asking insightful questions to our providers. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer

 

Can my insurance cover it? Yes, it may. If you are uncertain, here is the link to all the insurance providers we cover. If you have any questions or concerns, please call Dr. Jimenez at 915-850-0900.

 

12 - Guilliams Supplements for GI

How Gut Issues Affect The Body

Have you been experiencing pain located in your gut? Does your gut seem to be extra sensitive after consuming food? Have you been anxious or stressed that it has been affecting your body? Experiencing these symptoms are signs that you might have some gut issues that are affecting your body. Research studies have found that gut issues or disorders usually develop when the gut has either underproduced or overproduced the beneficial gut bacteria that can influence harmful bacteria to attack the gut’s intestinal walls. Gut issues can also be influenced due to lifestyle choices or autoimmune disorders that affect the gut and the rest of the body and its systems. Additional information has found that when the microbiome is being challenged with factors that change the physiology of the gut microbiome. These changes will cause an increase in the intestinal permeability, which allows the harmful bacteria to leak out, causing the immune system to attack the exposed bacteria at the intestinal walls leading to inflammatory issues. 

 

Other research studies have found that gut bacteria provides an essential role in the body as it helps supply the vital nutrients beneficial for the body’s health. When abnormal changes affect gut bacteria, the gut ecosystem accelerates dysbiosis, causing many chronic issues. Many individuals will begin to lose their quality of life due to pain. Fortunately, there are ways to alleviate the chronic issues affecting the gut and even help lower the harmful bacteria by replenishing the beneficial bacteria while reducing inflammatory markers. 


An Overview About Glutamine-Video

Have you been experiencing issues that are affecting your gut? Has your torso area been feeling tender to the touch? How about random pain spots that are in your abdomen? You could be experiencing gut issues affecting your overall health and wellness. Why not incorporate glutamine into your daily supplementation. Research studies mentioned that glutamine is an amino acid with beneficial properties in replenishing the immune system and metabolizing in the gut and other vital organs that need glutamine to nourish the cellular structure for the body to feel better and provide energy for many individuals. The video above includes information about the benefits of glutamine and how it can help the body.


How Glutamine Helps The Gut

 

As stated earlier, glutamine is an amino acid with beneficial properties that are utilized to provide energy for the entire body. Research studies have shown that glutamine in the gut system can maintain the intestinal structure and function as the body ages while regulating the tight junction proteins. Glutamine has also helped modulate the gut intestinal permeability effects of HPA-axis stress that affects the gut and protects the cells from apoptosis and cellular stress. Additional research studies have provided that when individuals take glutamine as part of their daily regime, they will have a better inflammatory response and redox balance in the gut with the combination of physical activities. Utilizing glutamine for gut health can help improve the gut function and gastrointestinal permeability function for many athletic individuals.

 

Conclusion

Overall, the gut system utilizes glutamine for optimal gut health in dampening the effects of gut issues and disorders that will affect the body. The gut provides the transportation of the essential nutrients for the rest of the body systems that need them to function correctly. When unwanted factors or unhealthy lifestyles affect the gut system, it can increase the harmful bacteria in the gut and diminish the beneficial bacteria. This will cause the inflammatory cytokines to attack the intestinal permeability walls and cause more issues that will affect the body. Beneficial supplements and nutrients that help alleviate inflammatory factors or alleviate gut issues are there to provide relief by dampening these harmful effects and repairing the body. Incorporating glutamine into your gut will help the body recover over time and become pain-free.

 

References

Almeida, Ewin B, et al. “L-Glutamine Supplementation Improves the Benefits of Combined-Exercise Training on Oral Redox Balance and Inflammatory Status in Elderly Individuals.” Oxidative Medicine and Cellular Longevity, Hindawi, 22 Jan. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7204202/.

Clapp, Megan, et al. “Gut Microbiota’s Effect on Mental Health: The Gut-Brain Axis.” Clinics and Practice, PAGEPress Scientific Publications, Pavia, Italy, 15 Sept. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/.

Cruzat, Vinicius, et al. “Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation.” Nutrients, MDPI, 23 Oct. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6266414/.

Kim, Min-Hyun, and Hyeyoung Kim. “The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases.” International Journal of Molecular Sciences, MDPI, 12 May 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5454963/.

Nouvenne, Antonio, et al. “Digestive Disorders and Intestinal Microbiota.” Acta Bio-Medica : Atenei Parmensis, Mattioli 1885, 17 Dec. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6502202/.

Zhang, Yu-Jie, et al. “Impacts of Gut Bacteria on Human Health and Diseases.” International Journal of Molecular Sciences, MDPI, 2 Apr. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/.

Disclaimer

Healing Nutrients and Non-Surgical Decompression

Healing Nutrients and Non-Surgical Decompression

Nerve impingement, sciatica, disc herniation/degeneration, or spinal stenosis can cause sharp, debilitating nerve pain causing electric shocks, pins, needles, or burning sensations along the back or into the arms and legs. In combination with additional chiropractic treatment modalities, spinal decompression therapy effectively relieves the pain and disability resulting from disc injury and degeneration, repairs the damaged discs, and reverses nerve dystrophy. Part of the treatment involves a proper diet to deliver healing nutrients to the spine.

Non-Surgical Decompression Healing Nutrients

Healing Nutrients

The spine supports the entire body to perform motions and movements and needs the proper healing nutrients, especially after chiropractic and decompression therapy. There are vitamins and minerals that are critical for a healthy spine. These ensure that the bones, muscles, discs, and other tissues function correctly. There are nutrients that are essential to the immune system; if they are not present, the ability to heal and recover properly is reduced and takes longer. Nutrients commonly used in immunonutrition include:

  • Nucleotides
  • Antioxidants
  • Arginine
  • Glutamine
  • Omega-3

All are found naturally in certain foods and nutritional supplements and are essential in healing from injuries, like a herniated disc, sciatica, degenerative disc disease, and back or neck surgery.

Nucleotides

  • Every cell in the body contains nucleotides, which help make up and maintain DNA and RNA.
  • DNA and RNA production is necessary for cell repair and regrowth.
  • When the body is experiencing a stressful health issue like back or neck pain, it needs more nucleotides.
  • The body produces and recycles nucleotides and absorbs them through food.
  • All-natural plant- and animal-based food sources contain nucleotides.

Antioxidants

  • Antioxidants maintain and restore healthy tissues by reducing oxidative stress.
  • Oxidative stress is associated with chronic inflammation.
  • Antioxidants include:
  • Beta-carotene
  • Selenium
  • Vitamin A
  • Vitamin C boosts the immune system and acts as an anti-inflammatory
  • Antioxidant-rich foods include:
  • Leafy green vegetables
  • Fresh and frozen fruits
  • Nuts
  • Seeds
  • Whole grains

Arginine

  • Arginine is an amino acid produced in limited amounts during growth, illness, or injury.
  • Research has shown that taking arginine supplements can increase the body’s ability to fight infections.
  • Foods include:
  • Nuts
  • Seeds
  • Legumes
  • Meats, specifically turkey meat

Glutamine

  • Glutamine is an amino acid involved in the processes that control cell growth and repair.
  • Supplementation can help decrease the risk of infections and reduce the number of missed school or workdays.
  • Glutamine-rich foods include:
  • Eggs
  • White rice
  • Corn
  • Beef
  • Tofu

Omega-3s

  • Omega-3s naturally reduce the body’s inflammatory response.
  • Inflammation is necessary during healing, but chronic inflammation can be destructive.
  • Omega-3 supplementation can help decrease chronic inflammation.
  • Omega-3 foods include:
  • Salmon
  • Eggs
  • Walnuts
  • Flaxseed
  • Spinach

Spinal decompression gently stretches the spine, creating a vacuum inside the discs and joints. The negative pressure helps heal disc bulges and herniated discs. The lengthened spine allows healing nutrients and water to flow correctly, reducing swelling and inflammation and improving joint motion.


DRX9000 Explicada En Español


References

Chen, Linlin, et al. “Inflammatory responses and inflammation-associated diseases in organs.” Oncotarget vol. 9,6 7204-7218. 14 Dec. 2017, doi:10.18632/oncotarget.23208

Daniel, Dwain M. “Non-surgical spinal decompression therapy: does the scientific literature support efficacy claims made in the advertising media?.” Chiropractic & osteopathy vol. 15 7. 18 May. 2007, doi:10.1186/1746-1340-15-7

Dionne, Clermont E et al. “Serum vitamin C and spinal pain: a nationwide study.” Pain vol. 157,11 (2016): 2527-2535. doi:10.1097/j.pain.0000000000000671

Napier, Zachary, et al. “Omega-3 Fatty Acid Supplementation Reduce Intervertebral Disc Degeneration.” Medical science monitor: international medical journal of experimental and clinical research vol. 25 9531-9537. 14 Dec. 2019, doi:10.12659/MSM.918649

Zolfaghari, Farid, et al. “A Survey of Vitamin D Status in Patients with Degenerative Diseases of the Spine.” Asian spine journal vol. 10,5 (2016): 834-842. doi:10.4184/asj.2016.10.5.834

Spinal Decompression Nutrition

Spinal Decompression Nutrition

Non-surgical spinal decompression relieves pain related to spinal conditions, injuries, and disorders that provides a comfortable, affordable alternative treatment option to costly and invasive surgical procedures. Non-surgical spinal decompression can also relieve pain associated with post-surgical rehabilitation. A key to successful outcomes is including added components of the treatment that includes spinal decompression nutrition.

Spinal Decompression Nutrition

Spinal Decompression Nutrition

Proper nutrition and a balanced diet are essential elements of overall health. Individuals suffering from herniated discs, bulging discs, degenerated discs, sciatica, and chronic low back and neck pain are often deficient in vitamins and minerals, leading to inflammation and pain. These deficiencies can cause or exacerbate the pain and prevent or slow down healing. The bones, muscles, and other structures in the spine need proper nutrition to be strong enough to support the body and perform functions optimally. A health coach and nutritionist can recommend the proper diet and supplements to expedite healing, depending on the patient, the circumstances, and the individual situation. A non-inflammatory diet can make a big difference in patients’ symptoms and the effectiveness of decompression therapy.

The Right Foods

Eating a balanced diet with the right amount and variety of vitamins and nutrients can reduce back problems by nourishing the spine’s bones, muscles, discs, and other structures. While a healthy diet calls for various vitamins and nutrients, several healthy choices can directly benefit the spine. First and foremost is:

Sugar and Nitrate Reduction

  • High sugar diets lack the nutrients needed to prevent the release of inflammatory mediators.
  • The average individual consumes around 100 lbs of sugar per year.
  • Dessert foods are high in fatty acids, which increase inflammation.
  • Any foods containing high fructose corn syrup like salad dressings and sodas.
  • Processed foods high in nitrates like hot dogs, sausage, and lunch meats.

Super Foods

Increase healing of the spine at the cellular level with superfoods that include:

  • Shellfish – shrimp, crab, prawns, and oysters.
  • Dark green vegetables – spinach, asparagus, kale, and collards.
  • Red Fruits and Vegetables – red peppers, beets, dark berries like blackberries and blueberries.
  • Avocados
  • Olive oil.
  • Black olives.
  • Red onions and apples.
  • Flaxseeds, chia seeds, grains, and nuts.
  • Beans – navy beans, kidney beans, soybeans.
  • Cold Water Fish – sardines, mackerel, salmon, anchovies, and herring.
  • Winter Squash.
  • Water – maintaining hydration is important for re-hydrating degenerated, dried-out discs.

Pre Spinal Decompression Nutrition

The human body was created to heal itself; however, getting the proper nutrition can be difficult as circulation is impeded/blocked when going through a back injury or spinal condition. Eating and/or supplementing with essential nutrients and minerals could be recommended to encourage and engage the healing process. Using nutrients to improve recovery and healing is known as immunonutrition. Pre-decompression allows the tissues to begin healing. Then the chiropractic health team can prepare the tissues for decompression through therapeutic massage, heat, low-level laser therapy, and ultrasound.


DRX9000 Explained by a Neurosurgeon


References

Calder, Philip C. “Fatty acids and inflammation: the cutting edge between food and pharma.” European journal of pharmacology vol. 668 Suppl 1 (2011): S50-8. doi:10.1016/j.ejphar.2011.05.085

Gay R. “All About Spinal Decompression Therapy.” Spine-health. www.spine-health.com/treatment/chiropractic/all-about-spinal-decompression-therapy. Published September 2013. Accessed April 2015.

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What is inflammation? 2010 Nov 23 [Updated 2018 Feb 22]. Available from: www.ncbi.nlm.nih.gov/books/NBK279298/

Innes, Jacqueline K, and Philip C Calder. “Omega-6 fatty acids and inflammation.” Prostaglandins, leukotrienes, and essential fatty acids vol. 132 (2018): 41-48. doi:10.1016/j.plefa.2018.03.004

Spondylitis Anti-Inflammation Diet

Spondylitis Anti-Inflammation Diet

Spondylitis Anti-Inflammation Diet: Individuals who have a chronic back pain condition can be recommended to have two or more vertebrae fused to correct the problem/s and alleviate the pain. However, a form of inflammatory spinal arthritis can cause the vertebrae to fuse by themselves, known as ankylosing spondylitis. One recommended way to bring pain relief is by eating an anti-inflammatory diet. Studies have shown that a low-inflammatory diet can help improve spondylitis symptoms.

Spondylitis Anti-Inflammation Diet

Spondylitis Anti-Inflammation Diet

Ankylosing spondylitis is a progressive inflammatory disease that primarily affects the spine; however, individual symptoms vary. Symptoms include stiffness and pain in the neck, hips, low back, and fatigue. There is no definite pattern meaning:

  • Symptoms can improve.
  • Symptoms can worsen or flare up.
  • Symptoms can stop for a period of time.

Women are affected more often than men with no known cause. There is no cure for ankylosing spondylitis, but treatments and self-care can slow down the disease’s progression and help manage symptoms.

Diet and Inflammation

Diet is not the root cause of inflammatory disease, but eating inflammation-causing foods can worsen symptoms. Reducing inflammation can help alleviate pain.

  • Eliminating foods that cause or increase inflammation is recommended to help the body become stronger and manage symptoms.
  • Another way is to incorporate spondylitis anti-inflammation foods.
  • Functional medicine practitioners can help guide individuals on maximizing healthy nutrition and using it to reduce pain and symptoms.
  • If an individual has a genetic predisposition, their diet can be crucial to calm down the symptoms and help turn the autoimmune disease around.

A spondylitis anti-inflammation diet should be rich in vegetables, fruit, whole grains, and omega-3 fatty acids. Evidence shows that a diet low in starches can lead to less ankylosing spondylitis activity. Low-starch can also help limit the presence of Klebsiella pneumoniae, a bacteria that feeds on starch and is a known trigger for the onset and development of ankylosing spondylitis.

Foods To Eat

Leafy greens

  • These include spinach, kale, Swiss chard, and collard greens containing magnesium and polyphenols that reduce inflammation.
  • These can be raw or cooked with garlic and olive oil added to maximize benefits.

Cruciferous vegetables

  • These contain sulforaphane, an antioxidant that includes broccoli cauliflower and can be eaten raw or cooked, roasted with olive oil, sauteed, and stir-fried.

Allium Vegetables

  • These contain sulfuric compounds and quercetin, a flavonoid that helps reduce inflammation.
  • These include red and yellow onions, leeks, garlic, and shallots.
  • They can be eaten raw or cooked in salads, stir-frys, and sandwiches.

Berries

  • These contain anthocyanin, an antioxidant flavonoid, and other antioxidants and polyphenols that help with inflammation.
  • These include strawberries, raspberries, blueberries, blackberries and can be eaten raw, in smoothies, in salads, with oatmeal, or mixed in unsweetened yogurt.

Fruits

  • Certain fruits contain quercetin and polyphenols to help with inflammation.
  • These include apples, cherries, oranges.

Healthy oils

  • Contain oleocanthal which acts similar to nonsteroidal anti-inflammatory medications and contains various antioxidants.
  • These include olive oil for low heat cooking and avocado oil for high heat cooking to replace butter and margarine.
  • It can be served in dressings and drizzled on foods.

Nuts and seeds

  • These contain alpha-linolenic acid, which is a type of omega-3 fatty acid.
  • Examples include walnuts, almonds, peanuts, pistachios, chia seeds, and ground flaxseeds.
  • These can be served as snacks, salads, mixed in side dishes, topping, or added to unsweetened yogurt or oatmeal.

Fatty fish

  • Omega-3 fatty acids help reduce inflammation.
  • Examples include salmon, cod, rainbow trout, mackerel, and sardines.
  • These can be baked, sauteed, grilled, mixed into salads, and stir fry.

Avoid These Foods

When making lifestyle adjustments for a spondylitis anti-inflammation diet, focus on reducing or removing processed foods and saturated fats. These include:

  • Sugars from all sources like soda, sugary drinks, shakes, candy, and desserts.
  • Trans fats, like those in fried foods like chips and fries.
  • Starches, such as found in potatoes.
  • Refined carbohydrates, processed grains that include white bread, and pastries.
  • Red meat.
  • Gluten.
  • Dairy.
  • Eggs.

Individuals may not be symptomatic with certain foods, but that doesn’t mean the foods should be consumed. Gluten, dairy, and eggs can cause potential problems as they compromise the gut and the immune system. These can set back the individual’s healing or remission.


Body Composition


What Happens To The Body When Eating Fruit

Fruit is made up of simple sugar called fructose, providing the body with a carbohydrate energy source. The natural sugar the body gets from a piece of fruit is not the same as processed fructose added to processed products like fructose corn syrup. Processed products are typically filled with empty calories and very little nutrition. When the body has fruit, the liver processes fructose before getting absorbed through the small intestine. Research shows that exposing the gut to more fiber-rich foods like fruit helps the gut achieve an anti-obese condition by increasing the good bacteria and reducing the obese bacteria. Essential nutrients from fruit include:

  • Folate
  • Vitamin C
  • Vitamin B1

The USDA recommends making half of each meal/plate be fruit and vegetables.

References

Harvard Health Publishing. (November 16, 2021) “Foods that Fight Inflammation.” www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Macfarlane, Tatiana V et al. “Relationship between diet and ankylosing spondylitis: A systematic review.” European journal of rheumatology vol. 5,1 (2018): 45-52. doi:10.5152/eurjrheum.2017.16103

Nielsen, Forrest H. “Magnesium deficiency and increased inflammation: current perspectives.” Journal of inflammation research vol. 11 25-34. January 18 2018, doi:10.2147/JIR.S136742

Rashid T, Wilson C, Ebringer A. The Link between Ankylosing Spondylitis, Crohn’s Disease, Klebsiella, and Starch Consumption. Clin Dev Immunol. 2013;2013:872632. doi: 10.1155/2013/872632.

Sharma, Satya P et al. “Paradoxical Effects of Fruit on Obesity.” Nutrients vol. 8,10 633. 14 Oct. 2016, doi:10.3390/nu8100633

van Buul, Vincent J et al. “Misconceptions about fructose-containing sugars and their role in the obesity epidemic.” Nutrition research reviews vol. 27,1 (2014): 119-30. doi:10.1017/S0954422414000067

Musculoskeletal Nutrition

Musculoskeletal Nutrition

Musculoskeletal Nutrition: Musculoskeletal conditions are non-communicable conditions/disorders and are the most common conditions that chiropractors and physiotherapists treat. Unhealthy lifestyle practices like smoking, an unhealthy diet, and little to no exercise or physical activity impact musculoskeletal disorders and remain the most common causes of physical disability and pain. Musculoskeletal conditions include:

  • Back pain
  • Carpal Tunnel Syndrome
  • Tendonitis – inflammation of the fibrous tissues that connect the muscles to the bones.
  • Rheumatoid Arthritis
  • Osteoarthritis
  • Bone Fractures
  • Fibromyalgia

Musculoskeletal Nutrition

A lack of proper nutrients increases the risk for bone, muscle, and joint disease. A proper diet combined with strengthening and stretching will help with injury recovery and help prevent disorders, injury, and pain. For example, inadequate consumption of calcium and vitamin D intake can lead to osteoporosis. Both nutrients are necessary for musculoskeletal health. Calcium helps build bone tissue, and vitamin D promotes calcium absorption.

Musculoskeletal Nutrition

Even physically active and healthy individuals’ can go through inadequate nutrition intake, increasing the risk of injury from its effect/s on rehabilitation and recovery. There are mechanisms to insufficient nutrient intake that can lead to muscle injury.

  • Intense training causes skeletal muscle breakdown that can worsen from poor dietary protein intake.
  • Not hydrating the body can compromise blood flow to working muscles, increasing the risk for injury and other health issues.
  • Hydration influences the amount and composition of joint fluid and helps maintain articular cartilage.
  • Deficiencies in nutrients like:
  • Potassium
  • Iron
  • Zinc
  • Magnesium
  • Chromium
  • Copper
  • Vitamins
  • The lack of micronutrients and their role in bone and muscle metabolism increases the risk for injury and the development of musculoskeletal conditions.

Overall Health

Connective tissue holds the body’s bones and muscles together and is essential for joint integrity. Athletes and individuals with physically demanding jobs and lifestyles need to take care of their connective tissues to prevent degradation, injuries, and joint conditions, like arthritis and tendon injuries. It is recommended to have a diet that is:

Proper nutrition will help the body build, repair, and maintain healthy connective tissue. Things like:

Achieving optimal health requires all-around healthy lifestyle choices and musculoskeletal nutrition.


Body Composition


Superfoods

Many nutrient-rich foods can be incorporated into an individual’s diet to improve overall well-being. Superfoods are high in antioxidants and contain vast amounts of vitamins and minerals. A superfood is a food rich in compounds that are beneficial to an individual’s health. These compounds include:

  • Phytochemicals – include antioxidants like polyphenols that provide anti-inflammatory properties.
  • Fiber
  • Omega-3 fatty acids

Superfoods are recognized by national nutrition guidelines as Powerhouse Fruits and Vegetables or PFV. Antioxidants reduce free radicals and prevent and repair damage caused by oxidative stress. Oxidative stress occurs when free radicals accumulate in the body and can lead to chronic and degenerative illnesses like arthritis, cardiovascular disease, and cancer. A diet rich in antioxidants can expedite recovery time from injury, illness, and physical activity/exercise-induced stress.

Anthocyanins are a type of polyphenol that become antioxidants that help reduce the incidence of chronic disease. They are different types of pigments found in plants, giving fruits and vegetables their vibrant colors. These include:

  • Black beans
  • Berries
  • Cherries
  • Pomegranates
  • Peaches
  • Eggplant
  • Purple sweet potatoes

A diet rich in anthocyanins can reduce oxidative stress and inflammation, help prevent cardiovascular disease, and control and prevent diabetes.

References

Craddock, Joel C, et al. “Vegetarian and Omnivorous Nutrition – Comparing Physical Performance.” International journal of sports nutrition and exercise metabolism vol. 26,3 (2016): 212-20. doi:10.1123/ijsnem.2015-0231

Mendonça, Carolina Rodrigues et al. “Effects of Nutritional Interventions in the Control of Musculoskeletal Pain: An Integrative Review.” Nutrients vol. 12,10 3075. 9 Oct. 2020, doi:10.3390/nu12103075

Sale, Craig, and Kirsty Jayne Elliott-Sale. “Nutrition and Athlete Bone Health.” Sports medicine (Auckland, N.Z.) vol. 49,Suppl 2 (2019): 139-151. doi:10.1007/s40279-019-01161-2

Slavin, Joanne L, and Beate Lloyd. “Health benefits of fruits and vegetables.” Advances in nutrition (Bethesda, Md.) vol. 3,4 506-16. 1 Jul. 2012, doi:10.3945/an.112.002154

Tucker, K L et al. “Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women.” The American journal of clinical nutrition vol. 69,4 (1999): 727-36. doi:10.1093/ajcn/69.4.727

Chiropractic Anti-Inflammation Diet

Chiropractic Anti-Inflammation Diet

Chiropractors understand the need to treat the whole body to reduce and alleviate pain. Many types of pain are caused by inflammation. Inflammation is a natural and healthy response to injury; however, chronic inflammation is not. Low-grade chronic inflammation can lead to health problems like obesity, diabetes, arthritis, dementia, heart disease, stroke, and cancer. If not treated, chronic inflammation can spread throughout the body, causing pain and aggravation. When it comes to nutritional health, the foods can worsen chronic pain. Chiropractors and doctors recommend an anti-inflammation diet for chronic pain.

Chiropractic Anti-Inflammation Diet

Anti-Inflammation Diet

When the body gets injured, the nervous system sends signals to the immune system to send chemicals and new red and white blood cells needed for healing. The immune system works correctly when it fights infection by activating when the body recognizes anything foreign entering the system. This could be plant pollen, chemicals, or invading microbes. Studies show that individuals get 50 percent of their calories from sugar, white flour, vegetable oil, and industrial seed oils. These foods are known to increase inflammation in the body. Eating foods that trigger the immune system, like refined white flours or sugar, creates inflammation that does not turn off because the information sent constantly signals an injury exacerbating inflammation and pain.

Foods That Cause Inflammation

The following foods should be avoided or limited as much as possible:

  • Sugary beverages and soda drinks.
  • Margarine and lard.
  • Gluten and white pasta.
  • Refined carbohydrates in white bread and pastries.
  • Processed meat like sausages and hot dogs.
  • Red meat like steaks and burgers.
  • Fried foods that are high in trans fats, like chips and fries.
  • Excessive alcohol.

Some of these foods have been associated with chronic diseases that include:

  • Type 2 diabetes
  • Heart disease
  • Rheumatoid arthritis
  • Crohn’s Disease
  • Psoriasis
  • All are related to chronic inflammation.

They can contribute to excess weight gain, another risk factor for inflammation.

Foods Recommended For An Anti-inflammatory Diet

Foods that should be included in the diet for the reduction of inflammation include:

  • Dark chocolate.
  • Red wine in moderation.
  • Nuts like walnuts and almonds.
  • Fruits like blueberries, oranges, strawberries, and cherries.
  • Green leafy vegetables like broccoli, kale, and spinach.
  • Fish rich in omega 3s like salmon, tuna, sardines, and mackerel.
  • Olive Oil.
  • Green tea.
  • Coffee has been found to contain anti-inflammatory compounds that can provide some protection in moderation as it is high in caffeine.

Foods high in natural antioxidants include apples and blueberries. Antioxidants are reactive molecules that can reduce the number of free radicals in the diet. A free radical is a molecule that has the potential to alter and damage the cells in the body. Damaged cells increase the risk of disease development.

Chiropractic Inflammation Relief

Chiropractic physiotherapy strengthens the body by strengthening the immune system removing any blockage. This maintains the natural flow of blood and nutrients throughout the body, increasing the immune system’s defense. Changing to an anti-inflammation diet can help boost the immune system but can be a challenging adjustment. Discuss available options to manage pain relief and inflammation.


Body Composition


Muscle Is Not Just For Athletes

Many individuals think that muscle gain is only necessary for athletes. Not everyone wants to be muscular, but everyone needs to be able to fight off sickness from infection/s. Muscle is made up primarily of water and protein. Protein is an essential macronutrient that the body needs to function correctly. When the body enters a stressed state like becoming sick, the body’s protein demands suddenly increase up to four times the amount usually required. If the body does not get the necessary protein from the food, it will begin to take what it needs from the muscles and start breaking them down. If muscles aren’t sufficiently developed or underdeveloped, the body becomes reduced in its ability and strength to fight off infections and increases the chances for future ones.

References

Haß, Ulrike et al. “Anti-Inflammatory Diets and Fatigue.” Nutrients vol. 11,10 2315. 30 Sep. 2019, doi:10.3390/nu11102315

Owczarek, Danuta et al. “Diet and nutritional factors in inflammatory bowel diseases.” World journal of gastroenterology vol. 22,3 (2016): 895-905. doi:10.3748/wjg.v22.i3.895

Sears, Barry. “Anti-inflammatory Diets.” Journal of the American College of Nutrition vol. 34 Suppl 1 (2015): 14-21. doi:10.1080/07315724.2015.1080105