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.
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 system, central 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.
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/.
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.
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.
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
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
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 infatty 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:
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
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: 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
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.
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 magnesiumand polyphenols that reduce inflammation.
These can be raw or cooked with garlic and olive oil added to maximize benefits.
Cruciferous vegetables
These contain sulforaphane, anantioxidantthat 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 flavonoidthat 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 oleocanthalwhich 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.
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.
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.
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 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
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:
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
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.
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:
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
A healthy diet and proper nutrition are essential for the body’s overall health and physical wellness. Improper nutrition can lead to the body’s inability to repair muscle, affect muscle density, affect fluid levels in the cells, organ function, and nerve function. Individuals who receive chiropractic treatment regularly tend to experience fewer colds and illnesses, reduced aches and pains, and improved mood overall. There are nutritional options and certain foods individuals are recommended to follow to get the most benefits from the chiropractic treatment. A healthy diet, proper hydration, exercise, and rest can help keep the body on the road to optimal health.
Poor Diet Inflammation
A poor diet and bad eating habits cause the body not to operate efficiently. The body becomes weary and tired, causing it to break down. Those who favor processed foods, sugar, and empty calories that have no nutritional value put their bodies at risk for inflammation. Inflammation can lead to muscle pain, joint pain, and other health conditions. Chronic inflammation over time can lead to:
DNA damage
Tissue death
Internal scarring
All are linked to the development of several diseases, including cancer.
Physical Wellness Foods
Individuals begin to feel much better and healthier when eating whole foods. It can be hard to make the switch for those that have been eating poorly for years, but once begun, most individuals feel better almost immediately.
Steamed Vegetables
Eat a variety of tolerable vegetables.
Steaming improves the utilization/availability of the food substances and reduces the irritating residue in the gut, allowing it to restore itself.
For anti-inflammation, it is recommended to avoid tomatoes, potatoes, eggplant, and bell peppers.
Nuts
Any nut that is tolerable except peanuts, like almonds, cashews, brazil nuts, sunflower seeds, and walnuts are all recommended.
Legumes
Any legumes tolerable like split peas, lentils, kidney beans, pinto beans, soybeans, mung beans, garbanzo beans, and adzuki beans.
Grains
It is recommended to eat one to two cups of cooked grains per day.
These include millet, basmati or brown rice, quinoa, barley, buckwheat, oatmeal, and amaranth.
It is recommended not to eat wheat, whole grain, or otherwise.
No bread, plan meals so that bread is not required, as bread can raise sugar levels and increase an inflammatory marker.
Fish
Deep-sea fish is preferred that includes salmon, halibut, cod, sardines, tuna, mackerel.
The fish should be poached, baked, steamed, or broiled.
No shellfish or swordfish.
Chicken and Turkey
Eat only white meat and do not eat the skin.
The chicken should be baked, broiled, or steamed.
Free-range or organic chicken is preferable.
Fruit
Raw is best, can be baked at a low temp and made into juice.
One of the essential things that chiropractors recommend is to cut out artificial sweeteners and excess sugar.
Small amounts of maple syrup, rice syrup, barley syrup, and honey can be used.
Sugar cravings can be avoided by eating protein with each meal.
Water and Herbal Teas
Drink 8 to 10 glasses of water every day.
Drink 2 to 4 cups of herbal tea, sipped slowly in the evening.
Body Composition
Antibiotics
Antibiotics are designed to cure bacterial infections by killing invading bacteria. However, antibiotics don’t separate the good bacteria from the bad. As a result, antibiotic therapy of only three to four days can alter gut microbe population and diversity. Studies have shown that children are particularly at risk as reduced gut bacteria diversity has been linked with childhood obesity. For this reason, make sure to follow a physician’s instructions when using antibiotics. Spending time outdoors regularly can help increase the body’s exposure to microbial diversity. Gardening is a great way to get dirty with soil to reacquaint the gut flora and maintain the body’s physical wellness.
References
Fritsche, Kevin L. “The science of fatty acids and inflammation.” Advances in nutrition (Bethesda, Md.) vol. 6,3 293S-301S. 15 May. 2015, doi:10.3945/an.114.006940
Kapczuk, Patrycja et al. “Żywność wysokoprzetworzona i jej wpływ na zdrowie dzieci i osób dorosłych” [Highly processed food and its effect on health of children and adults]. Postepy biochemii vol. 66,1 23-29. 23 Mar. 2020, doi:10.18388/pb.2020_309
Ricker, Mari Anoushka, and William Christian Haas. “Anti-Inflammatory Diet in Clinical Practice: A Review.” Nutrition in clinical practice: official publication of the American Society for Parenteral and Enteral Nutrition vol. 32,3 (2017): 318-325. doi:10.1177/0884533617700353
Serafini, Mauro, and Ilaria Peluso. “Functional Foods for Health: The Interrelated Antioxidant and Anti-Inflammatory Role of Fruits, Vegetables, Herbs, Spices and Cocoa in Humans.” Current pharmaceutical design vol. 22,44 (2016): 6701-6715. doi:10.2174/1381612823666161123094235
Wahlqvist, Mark L. “Food structure is critical for optimal health.” Food & function vol. 7,3 (2016): 1245-50. doi:10.1039/c5fo01285f
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