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.
Trail mix is a favorite snack for many individuals. A typical mix combines granola, dried fruits, nuts, seeds, cereals, and pretzels. The mix was originally developed as a portable snack/meal for hikers that was lightweight, could be stored in a backpack, and provided plenty of protein and energy. Prepackaged trail mix is available at many grocery stores and online retailers. It’s an excellent choice for traveling or going on a road trip because of its energy and nutritional content. However, not all types are considered equal in terms of nutrition. Some can consist of ingredients loaded with sugar and salt. Added consumption could cause weight gain and contribute to conditions like heart disease, type 2 diabetes, and liver problems. Here we look at choosing healthy mixes.
Trail Mix
The nutritional power comes from the high amounts of fiber and antioxidants.
Benefits
Protein and Healthy Fats
Protein is essential for tissue repair, immune health, and muscle development.
Nuts and seeds make up the largest portion.
A healthy source of protein, allowing individuals to snack on the go and not become hungry.
One of the greatest benefits of eating these is that they are full of heart-healthy fats.
These healthy fats help decrease unhealthy LDL cholesterol levels and reduce inflammation.
Fiber
The fiber in the seeds and granola helps keep the gut healthy and regular.
It also helps control appetite, aids in digestion, and keeps the body fuller longer.
Energy
Dried fruits and granola consist of healthy sugars.
Healthy sugars help stabilize blood sugar levels, providing the body with a consistent energy source.
Antioxidants, Vitamins, and Minerals
Dried fruit maintains a majority of its nutritional value.
The nuts and seeds are also packed with nutrients and antioxidants.
Choosing Healthy
Check the nutrition label and avoid varieties high in added sugar or sodium.
Look for products containing nutrient-dense ingredients like nuts, seeds, dried fruits, and limited amounts of candy or chocolate chips, if any.
Healthy ingredients include almonds, pumpkin seeds, cashews, sunflower seeds, dried fruit, popcorn, and dark chocolate.
Making trail mix at home allows control of its contents and maximizes its potential health benefits.
It is important to keep an eye on portion control.
A recommended serving is about a fourth of a cup.
Nutritionist
Nutritional consultation can improve an individual’s quality of life, health, and well-being. A nutritionist can help individuals with precision or personalized nutrition that focuses on the individual. Nutritionists can create meal plans for their clients and provide education and knowledge on appropriate food choices.
Potassium
References
Devitt, A A et al. “Appetitive and Dietary Effects of Consuming an Energy-Dense Food (Peanuts) with or between Meals by Snackers and Nonsnackers.” Journal of nutrition and metabolism vol. 2011 (2011): 928352. doi:10.1155/2011/928352
Grillo, Andrea et al. “Sodium Intake and Hypertension.” Nutrients vol. 11,9 1970. 21 Aug. 2019, doi:10.3390/nu11091970
Mehlhose, Clara, et al. “PACE Labels on Healthy and Unhealthy Snack Products in a Laboratory Shopping Setting: Perception, Visual Attention, and Product Choice.” Foods (Basel, Switzerland) vol. 10,4 904. 20 Apr. 2021, doi:10.3390/foods10040904
Vreman, Rick A et al. “Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model.” BMJ open vol. 7,8 e013543. 3 Aug. 2017, doi:10.1136/bmjopen-2016-013543
Bone Broth Benefits: Bone broth is made by simmering the bones and connective tissue from just about any animal, including chicken, turkey, beef, pork, fish, lamb, bison, buffalo, and venison. It is a highly nutritious stock commonly used in soups, sauces, and gravies and recently as a health drink.Research has shown bone broth benefits, including increased immune system function and helping build up the body’s systems to overcome disorders like allergies, asthma, and arthritis. And the broth form allows the body to easily absorb minerals like calcium, magnesium, phosphorus, silicon, and sulfur.
Bone Broth Benefits
Bone broth dates back to prehistoric times when inedible animal parts like bones, hooves, and knuckles were turned into broth. It is important to understand that most store-bought stocks and broths are not made of bone or animals. Companies, instead, use lab-produced meat flavors. Homemade bone broth is made by simmering bones, water, and vinegar for 10 -12 hours, extracting the collagen from the bones into the liquid. This creates a rich form of stock. Bones are often roasted before making the broth.
Simple Recipe
Making bone broth is very simple, and there are many recipes online. A large pot, water, bones, and vinegar are all that is necessary to get started, here’s an easy recipe:
Ingredients
One gallon (4 liters) of water.
2 tbsp (30 mL) apple cider vinegar.
Adding vinegar is important because it extracts valuable nutrients out of the bones and into the water.
2–4 pounds (around 1–2 kg) of animal bones.
Salt and pepper, to taste.
Vegetables, herbs, or spices can be added to create and enhance flavor.
Garlic, onion, celery, carrot, parsley, and thyme can be added in step one.
Directions
Place all ingredients in a large pot or slow cooker.
Bring to a boil.
Reduce to a simmer and cook for 12–24 hours.
The longer it cooks, the better it tastes and provides more nutrition.
Let the broth cool.
Strain into a large container and discard the bones.
Because of the long cooking, large amounts of collagen are extracted, making the bone broth gelatinous at room temperature.
Benefits
Digestion
Bone broth is a rich source of glutamine, an amino acid that improves digestion and gut health.
It can be particularly beneficial for people with digestive conditions such as leaky gut syndrome or inflammatory bowel disease.
Gelatin can also bind to water in the digestive tract, which helps foods move through the gut more easily.
Bone broth can benefit individuals with the following:
Leaky gut
Irritable bowel syndrome – IBS.
Inflammatory bowel disease/IBD like ulcerative colitis or Crohn’s disease.
Low Glycemic Index
Homemade vegetarian or meat-based broths are very low glycemic, with no added sugar, low in calories, and a great way to hydrate the body.
It can be a healthy snack between meals without an insulin spike that can lead to post-meal energy crashes.
Collagen Improves Hair, Skin, and Nail Health
Bone broth contains collagen. Collagen is a protein in structural and connective tissues that includes skin, bones, muscles, tendons, and ligaments.
The fibrous structure contributes to strength, shape, and elasticity and can fortify hair, skin, and nails.
Bone broth can be beneficial for pregnant women, as it can help preserve skin elasticity during pregnancy while the skin stretches and grows.
Anti-Inflammation
The amino acids glycine and arginine have anti-inflammatory effects.
Arginine may be especially beneficial for fighting chronic inflammation.
Protects Bones and Joints
Bone broth contains calcium for maintaining strong bones and preventing bone loss as the body ages.
Collagen also protects joints from age-related deterioration.
It can help individuals with bone and joint conditions like osteoarthritis.
Bones
Instead of throwing leftover bones from meals in the garbage, save them. They can be collected in a bag and stored in the freezer until ready to roast and cook. Individuals who don’t buy and eat whole chickens and bone-in meat can ask for them at the local butcher or farmers market. The meat department at most grocery stores will often have them. They’re inexpensive, and a butcher may even offer them for free. It is recommended to find pastured chicken or grass-fed beef bones as these are the healthiest and provide maximum health benefits.
Storage
Making broth in large batches is recommended, as it can only be stored safely in the refrigerator for up to 5 days.
To help the broth last longer, it can be frozen in small containers and heated up for individual servings as needed.
Functional Nutrition
References
Koutroubakis, I E et al. “Serum laminin and collagen IV in inflammatory bowel disease.” Journal of clinical pathology vol. 56,11 (2003): 817-20. doi:10.1136/jcp.56.11.817
Mar-Solís, Laura M et al. “Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis.” Medicina (Kaunas, Lithuania) vol. 57,11 1138. 20 Oct. 2021, doi:10.3390/medicina57111138
McCance, R A et al. “Bone, and vegetable broth.” Archives of disease in childhood vol. 9,52 (1934): 251-8. doi:10.1136/adc.9.52.251
Peterson, Orion J et al. “Neuroprotective Effect of Enriched Chicken Bone Broth as a Dietary Supplement in a Model of Migraine Mediated by Early Life Stress.” Journal of medicinal food vol. 23,12 (2020): 1259-1265. doi:10.1089/jmf.2019.0312
Winter is when most children and adults are prone to catching colds, the flu, etc. The excitement of the holiday season can also take a toll on the body’s neuromusculoskeletal system, leaving the individual more susceptible to illness. Digestive issues such as bloating, cramping, and constipation are also common. Certain supplements can help maintain body, gut, and brain holiday health. Here are a few recommended supplements to take during the holidays.
Holiday Health
To help fill in the gaps from the holiday foods and increase energy, holiday health supplements to consider adding include:
Probiotics
Probiotics are healthy bacteria and microbes that populate the gut or microbiome.
They help digest nutrients, support proper digestion and elimination, and manage appetite and mood.
A quality probiotic supplement supports healthy digestion and immune health.
It can help reduce diarrhea, constipation, gas, and bloating while protecting the immune system against pathogens.
For the most benefits, it is recommended to take a supplement with a high CFU count, diverse probiotic strains, and a delivery method that ensures the probiotics will survive once consumed.
The body produces melatonin naturally, especially at night, since this promotes sleep.
Melatonin is a hormone that helps regulate the body’s circadian rhythm, which makes you feel tired or alert at the right times of the day.
Taking melatonin can help decrease jet lag symptoms.
Consider taking melatonin to help promote healthy sleep.
However, it’s usually only recommended for short-term use, so consult your doctor.
Vitamin D
During the winter, when less sunlight is available, low vitamin D levels are very common among adults.
The body naturally makes vitamin D when the skin is exposed to the sun’s UV light rays; however, most spend nearly all their time indoors once the weather becomes cold.
Vitamin D is responsible for hundreds of reactions related to brain function, hormone production, and immune defenses.
A vitamin D supplement can help maintain healthy levels, which is important for maintaining a strong immune system, cardiovascular and bone health, and mood.
Magnesium
Magnesium is a mineral and electrolyte providing cardiovascular and bone support, improved sleep, healthy muscle and nerve function, and healthy digestion.
A magnesium supplement can help with aches and pains, restlessness, headaches, and constipation.
Vitamin C
Vitamin C intake protects against colds and other illnesses.
It supports healthy immune defenses, healthy nervous system function, antioxidant activity, neuron function, and skin health.
A vitamin C supplement combined with probiotics further helps support healthy gastrointestinal function and absorption.
Chiropractic For Digestive Health
Chiropractic care supports the healthy functioning of the nervous system.
The vagus nerve extends from the brain stem and innervates digestive system organs.
Sympathetic nerves in the thoracic and lumbar regions and the parasympathetic nerves near the sacrum also support digestion.
Decompressing the spine and correcting posture allow room for the muscles to contract, open up the spine to circulate fluids throughout the body, and expand and properly circulate food and waste.
Ernst, Edzard. “Chiropractic treatment for gastrointestinal problems: a systematic review of clinical trials.” Canadian journal of gastroenterology = Journal canadien de gastroenterology vol. 25,1 (2011): 39-40. doi:10.1155/2011/910469
Govender, Mershen et al. “A review of the advancements in probiotic delivery: Conventional vs. non-conventional formulations for intestinal flora supplementation.” AAPS PharmSciTech vol. 15,1 (2014): 29-43. doi:10.1208/s12249-013-0027-1
Leboeuf-Yde, Charlotte, et al. “Self-reported nonmusculoskeletal responses to chiropractic intervention: a multination survey.” Journal of manipulative and physiological therapeutics vol. 28,5 (2005): 294-302; discussion 365-6. doi:10.1016/j.jmpt.2005.04.010
Peterson, Caroline. “A case study of chiropractic management of pregnancy-related heartburn with postulated fetal epigenome implications.” Explore (New York, N.Y.) vol. 8,5 (2012): 304-8. doi:10.1016/j.explore.2012.06.001
Qu, Liuxin, et al. “Irritable bowel syndrome treated by traditional Chinese spinal orthopedic manipulation.” Journal of traditional Chinese medicine = Chung i tsa chih ying wen pan vol. 32,4 (2012): 565-70. doi:10.1016/s0254-6272(13)60072-2
The adrenal glands are small and sit above the kidneys. The glands help the body burn fat and protein and regulate sugar, blood pressure, and stress response. They create, release, and regulate hormones like cortisol and adrenaline. Conditions like chronic fatigue, brain fog, and burnout cause individuals to be exhausted during the day and unable to fall asleep at night. Symptoms can also include hair loss, weight fluctuation, increased cravings, and difficulty recovering from illness. Nutrition support plays a major role in healing adrenal fatigue.
Nutrition Support
Adrenal fatigue nutrition support is a food-based approach to optimize adrenal gland function. The objective is to increase energy levels naturally, so the body doesn’t burn stored nutrients. Adrenal gland optimization involves learning ways to reduce and manage stress, getting healthy sleep, and making lifestyle adjustments.
Adrenal Fatigue
When stress activates, the adrenal glands release cortisol. Researchers theorize that when the body experiences high levels of chronic stress, the adrenal glands may not be able to produce enough cortisol to maintain healthy function, which can lead to adrenal fatigue.
Adrenal fatigue should not be confused with adrenal insufficiency, a verified medical condition where the adrenal glands cannot produce enough hormones.
Fatigue Symptoms
Symptoms of adrenal fatigue include:
Chronic low energy levels
Difficulty waking up
Difficulty falling asleep
Increased cravings for salt or sugar
Dependence on stimulants like caffeine
Other health conditions could also cause symptoms.
Foods to Avoid
Decreasing foods and drinks high in refined and processed sugar and unhealthy fats are recommended. Some foods to limit include:
It’s also recommended to time meals to help manage blood sugar levels. Skipping meals forces the body to burn stored nutrients that can reduce energy levels. Maintaining breakfast and lunch and regular balanced snacks can help maintain energy levels throughout the day. Maintaining hydration is also important, as dehydration can influence stress levels and cause the adrenal glands to produce cortisol.
Recommended Foods
Doctors and nutritionists recommend balancing nutrient-dense sources of protein, healthy fats, and carbohydrates. Nutrition support foods include:
Lean meats
Fatty fish – Salmon and sardines are great protein sources as they are loaded with healthy omega-3 fatty acids, which can reduce inflammation and promote improved brain health.
Leafy greens – These vegetables contain magnesium, like spinach, kale, and Swiss chard. The body needs magnesium to carry out various functions, which also helps the body relax and manage stress more effectively. When there is trouble falling asleep, it could be a deficiency in this mineral.
Sea salt – Individuals with adrenal fatigue experience electrolyte imbalances. This is caused by a deficiency in the steroid hormone aldosterone. Adding sea salt will help balance electrolytes and minimize symptoms, specifically those related to blood pressure.
Olive oil
Avocado – The body needs a good amount of healthy fat to help the body heal. A low-fat diet is not ideal for dealing with hormonal issues like adrenal fatigue, as the body needs fat and cholesterol to produce hormones. Avocados contain high monounsaturated fats and fiber that help the body detox and digest food more efficiently.
Healing
A nutrition plan addressing adrenal fatigue can increase energy levels, regulate blood pressure, and promote healthier eating habits. Talking with your doctor and a nutritionist is recommended for optimal results, as they can develop a personalized health plan that addresses the following:
Lifestyle adjustments
Healthy sleep schedule
Managing stress
Physical activity
We are here for you at Injury Medical Chiropractic and Functional Wellness Clinic to learn more about adrenal fatigue and how to manage it. Contact us for more information on our services or to schedule an appointment for a consultation.
Adrenal Dysfunction Patterns
References
ABDULLA, Jehan, and B. DJ Torpy. “Chronic Fatigue Syndrome.” Endotext, edited by Kenneth R Feingold et al., MDText.com, Inc., 20 April 2017.
Allen, Loyd V Jr. “Adrenal fatigue.” International journal of pharmaceutical compounding vol. 17,1 (2013): 39-44.
Galland, Leo. “The gut microbiome and the brain.” Journal of medicinal food vol. 17,12 (2014): 1261-72. doi:10.1089/jmf.2014.7000
Immune system health and keeping the system strong and healthy can be accomplished by maintaining healthy eating habits. Eating foods rich in specific vitamins and supplements can help the immune system fight off illness, maintain energy levels, and help during injury recovery. Here we look at choosing foods with the right vitamins to build and strengthen the immune system throughout the year.
Immune System Health
The immune system consists of complex cells, processes, and chemicals that constantly defend the body against invading pathogens, including viruses, toxins, and bacteria. Keeping the immune system healthy year-round is key to infection and disease prevention. Healthy lifestyle choices consist of the following:
Nutritious food, healthy sleep, physical activity, and exercise are the most important ways to strengthen the immune system.
Supplementing certain vitamins, minerals, and herbs can help improve immune response.
However, some supplements can interact with prescription or over-the-counter medications.
Certain supplements may not be recommended for individuals with certain health conditions.
Research has found that selenium activates the immune system when there is a threat and signals when to slow or shut down immune responses.
Selenium keeps the immune system from overworking.
Selenium protects from chronic inflammation and autoimmune diseases like rheumatoid arthritis, Crohn’s disease, and psoriasis.
Selenium Foods
Foods from highest to lowest levels of selenium.
Brazil nuts
Tuna
Halibut
Canned sardines
Lean meats
Cottage cheese
Brown rice
Eggs
Oatmeal
Milk
Yogurt
Lentils
Nuts
Seeds
Peas
Increase Water Intake
Maintaining healthy hydration can increase immune health.
Water helps the body produce lymph, which carries white blood cells and other immune system cells.
Try to balance out dehydrating beverages, like coffee and soda.
Try eating more hydrating foods like cucumbers, celery, lettuce, and strawberries.
Immune System Health
References
Chaplin, David D. “Overview of the immune response.” The Journal of allergy and clinical immunology vol. 125,2 Suppl 2 (2010): S3-23. doi:10.1016/j.jaci.2009.12.980
Halliwell, B. “Antioxidants in human health and disease.” Annual review of nutrition vol. 16 (1996): 33-50. doi:10.1146/annurev.nu.16.070196.000341
Lewis, Erin Diane, et al. “Regulatory role of vitamin E in the immune system and inflammation.” IUBMB life vol. 71,4 (2019): 487-494. doi:10.1002/iub.1976
Mora, J Rodrigo, et al. “Vitamin effects on the immune system: vitamins A and D take center stage.” Nature reviews. Immunology vol. 8,9 (2008): 685-98. doi:10.1038/nri2378
Nicholson, Lindsay B. “The immune system.” Essays in biochemistry vol. 60,3 (2016): 275-301. doi:10.1042/EBC20160017
Shakoor, Hira, et al. “Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?.” Maturitas vol. 143 (2021): 1-9. doi:10.1016/j.maturitas.2020.08.003
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
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Bone Broth Benefits
Myofascial Tissue
