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.
Gelatin is a stabilizer and thickener used to make desserts like fruit gelatin, pudding, mousse, marshmallows, candy, cakes, ice cream, and certain yogurts. It is also used in some shampoos and skincare products. Because animal products are used to make gelatin, it is not a vegan-friendly food, and even some non-vegans choose not to eat it. However, there are gelatin alternatives that are made from non-animal sources. The use of gelatin may provide certain health benefits, and there are some medical uses for pharmaceutical-grade gelatin.
Gelatin Health
Gelatin is affirmed as generally recognized as safe/GRAS by the U.S. Food and Drug Administration. Gelatin is made by boiling the skin, tendons, ligaments, or bones of animals – cows or pigs in water. This process releases collagen, a protein that provides structure and is the most abundant in the human body. Once the collagen is extracted, it is:
Concentrated
Filtered
Cooled
Extruded
Dried
Alternatives
Thickening agents can be made from different ingredients. These include:
Agar-agar
Also called agar, this thickener is made from cooked and pressed seaweed.
This gelling agent is available online and in some supermarkets in powdered, flaked, and bar form.
When cooking with it, substitute agar for gelatin using equal amounts if using the powder.
If using flakes, a tablespoon equals about a teaspoon of the powder.
Certain citrus fruits require more agar when substituting.
Agar does not gel well for recipes that include uncooked mangoes, papaya, and pineapple.
Pectin
Pectin is a gelling agent found naturally in apples and citrus fruits.
Food manufacturers use pectin to make some yogurts and candies and enhance fruit-based beverages.
It can also thicken jams, jellies, and other foods.
This thickener is usually for making softer gels and puddings.
Benefits
Improved Bone Health
A benefit of gelatin is the protection of bones; however, evidence supporting its use is limited.
An early study found that hydrolyzed gelatin, such as pharmaceutical grade, may help reduce pain symptoms in individuals with knee or hip osteoarthritis.
Researchers thought that it could have a beneficial effect on cartilage metabolism.
A study found that adding gelatin to an intermittent exercise program improved collagen synthesis and could aid in injury prevention and tissue repair.
Treatment of Diarrhea
Some studies have suggested that gelatin tannate, which contains tannic acid, can reduce chronic diarrhea.
One study found that using gelatin tannate and other products like probiotics could be effective.
However, further research is needed.
Recipe Alternative
Individuals following specific diets or nutritional plans can use gelatin to thicken foods instead of ingredients that they are avoiding or removing from their eating plan.
It can be used by those following low or no – carb or grain-free diets.
Individuals with wheat allergies, celiac disease, non-celiac gluten sensitivity, or who follow a gluten-free diet can use gelatin or other thickeners instead of flour.
Adding flour to foods like soups and stews can increase the carbohydrate count.
Cornstarch is one replacement that thickens when food is heated, like flour; however, gelatin thickens when food is cooled.
For example, some chefs use 1 ½ teaspoons of gelatin per cup of stock to thicken soups.
Nutrition
The USDA provides the following nutrition information for a single envelope or around one tablespoon/7 grams of gelatin.
Carbohydrates
There are about 30 calories per tablespoon, and none of the calories are from carbohydrates.
There are 0 grams of total carbohydrates, 0 grams of sugar, and 0 grams of fiber.
Because there are no carbohydrates, it will not impact blood sugar levels.
However, it is not usually consumed by itself.
It is commonly used to thicken desserts with sugar and carbohydrates that can elevate blood sugar levels.
Fats
There is no fat in a tablespoon serving of gelatin.
A 100-gram serving contains less than a gram of fat.
Protein
Gelatin provides about 6 grams of protein in one tablespoon serving.
It should not be considered a high-protein food.
Vitamins and Minerals
The powder does not contribute any significant micronutrients.
Does not provide vitamins or minerals.
Storage and Safety
It should be kept in a sealed container and stored in a cool, dry place.
It should stay fresh for about three years when unopened and stored correctly.
It should not be frozen.
Chiropractic Success Story
References
Blanco, Francisco J, and Ronald K June 2nd. “Cartilage Metabolism, Mitochondria, and Osteoarthritis.” The Journal of the American Academy of Orthopaedic Surgeons vol. 28,6 (2020): e242-e244. doi:10.5435/JAAOS-D-19-00442
Daneault, Audrey, et al. “Biological effect of hydrolyzed collagen on bone metabolism.” Critical Reviews in food science and Nutrition vol. 57,9 (2017): 1922-1937. doi:10.1080/10408398.2015.1038377
Florez, Ivan D et al. “Gelatin tannate for acute diarrhea and gastroenteritis in children: a systematic review and meta-analysis.” Archives of Disease in Childhood vol. 105,2 (2020): 141-146. doi:10.1136/arch dis child-2018-316385
Hölzl, Katja, et al. “Gelatin methacryloyl as an environment for chondrocytes and cell delivery to superficial cartilage defects.” Journal of tissue engineering and regenerative medicine vol. 16,2 (2022): 207-222. doi:10.1002/term.3273
Lopetuso, L et al. “Gelatin tannate and tyndallized probiotics: a novel approach for the treatment of diarrhea.” European Review for Medical and pharmacological sciences vol. 21,4 (2017): 873-883.
Shaw, Gregory, et al. “Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American Journal of clinical nutrition vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594
Tehranzadeh, J et al. “Cartilage metabolism in osteoarthritis and the influence of viscosupplementation and steroid: a review.” Acta radiologica (Stockholm, Sweden : 1987) vol. 46,3 (2005): 288-96. doi:10.1080/02841850510016027
Around the world, many individuals will have some reaction to the foods they consume. This type of reaction can lead to a series of unwanted symptoms that affect not only the vital organs of the body but also the musculoskeletal system. This allergic reaction can cause inflammatory effects that lead to joint pain and swelling while affecting a person’s quality of life. Inflammation is the body’s natural defense response from the immune system to repair the body inside and out. When food allergies start to affect the entire body, it can cause the individual to be in constant pain, and many individuals will go to treatments to reduce the symptoms caused by food allergic reactions; however, the residual effects of the allergic reaction can still interfere with the body and affect the musculoskeletal system. Today’s article focuses on food allergies, how they are associated with inflammation in the musculoskeletal system, and how MET therapy can help relieve inflammation associated with food allergies. We utilize and provide valuable information about our patients to certified medical providers who use soft tissue stretching methods like MET to reduce inflammation associated with food allergies affecting the musculoskeletal system. We encourage patients by referring them to our associated medical providers based on their findings. We support that education is a marvelous way to ask our providers the most interesting questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., incorporates this information as an educational service. Disclaimer
What Are Food Allergies?
Have you been dealing with muscle swelling in different locations of your body? Do you see redness or feel a burning sensation in your muscles? Or do your muscles and joints feel achy throughout the day? Many of these pain-like symptoms are associated with inflammatory effects caused by food allergies. Research studies have revealed that food allergies are often defined as an immune reaction to food proteins that many individuals worldwide and, when indigested, are responsible for various symptoms that involve the skin, gastrointestinal tract, and respiratory tract. Many individuals would often confuse a food allergy with food intolerance since the musculoskeletal and gastrointestinal systems are caused by inflammation. Research studies have found that food intolerances are non-immunological responses that cause numerous symptoms and hypersensitivity to the body. Many factors correlate to food intolerances, and food allergies can affect the musculoskeletal system with pain-like symptoms like inflammation.
Food Allergies Associated With Inflammation In The Musculoskeletal System
When food allergies or food intolerances occur in the body, it can cause the individuals to have unwanted pain-like symptoms to cause inflammation to appear in the body. When it comes to inflammation in the body, it is produced by the immune system. It helps repair old cells and attack foreign invaders affecting the musculoskeletal system. In “Clinical Applications of Neuromuscular Techniques,” Dr. Leon Chaitow, N.D., D.O., and Dr. Judith Walker DeLany, L.M.T. stated that specific individualized pathophysiological responses exist to many foods and liquids that are being taken accounted for a significant amount of overlapping symptoms being produce. The book also states that it includes pain and discomfort to the musculoskeletal system. To that point, to figure out these presenting symptoms, whatever allergic pathogen is being derived from the food itself could be the result. Additional studies mentioned that food allergies and tolerances are sometimes not established when inflammation from the GI tract and causing pain-like symptoms associated with the musculoskeletal system. Fortunately, there are various treatments to reduce the effects of food allergies and intolerances while restoring the musculoskeletal system.
The Benefits Of A Healthy Diet & Chiropractic Care-Video
Have you been dealing with gut inflammation that is affecting your musculoskeletal system? Are you experiencing aches and pains throughout your entire body? Or do you have joint issues that are causing you limited mobility? Many of these issues are associated with food intolerances and allergies that can cause inflammation of the musculoskeletal system leaving the individual in pain. Fortunately, there are many ways to reduce the effects of inflammation associated with food allergies. The video above explains how eating the right foods while being considerate of food allergies can be combined with treatment like chiropractic care, which can help reduce inflammation while realigning the body through manual manipulation. Chiropractors also use soft tissue techniques like MET to help regain joint mobility and reduce the effects of inflammation-causing muscle and joint stiffness.
MET Therapy Relieving Inflammation Associated With Food Allergies
Therapies like soft tissue massages, massage therapy, physical therapy, or chiropractic care all work together with having a nutritional diet plan to prevent flare-ups from food allergies and intolerances. Research studies have found that MET helps stretch the affected muscles induced by inflammation associated with food allergies. This technique allows the body to naturally heal itself and prevent inflammation from exceeding more into the body. Combined with anti-inflammatory foods, many individuals know what food they can and can not consume. Additionally, it allows them to be more mindful of their bodies and sends them on the right track of their health and wellness journey.
Conclusion
Overall, many individuals often confuse food allergies and food intolerances, which can cause the musculoskeletal system to be dealing with symptoms of inflammation and pain. Since inflammation is the body’s natural defense system, it is important to be mindful of what is consumed to prevent overlapping risk profiles from causing muscle and joint pain. Luckily, numerous treatments are available to reduce the effects of chronic inflammation associated with food allergies and help the body naturally heal itself. Combining treatments like MET and a healthy nutritional diet can help the body reduce the effects of inflammation from affecting the musculoskeletal system while also allowing the individual to make smart choices in their health and wellness journey.
References
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
Lopez, Claudia M, et al. “Food Allergies – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 31 Jan. 2023, https://www.ncbi.nlm.nih.gov/books/NBK482187/.
Ohtsuka, Yoshikazu. “Food Intolerance and Mucosal Inflammation.” Pediatrics International : Official Journal of the Japan Pediatric Society, U.S. National Library of Medicine, 2015, https://pubmed.ncbi.nlm.nih.gov/25442377/.
Sbardella, Silvia, et al. “Muscle Energy Technique in the Rehabilitative Treatment for Acute and Chronic Non-Specific Neck Pain: A Systematic Review.” Healthcare (Basel, Switzerland), U.S. National Library of Medicine, 17 June 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8234422/.
Tuck, Caroline J, et al. “Food Intolerances.” Nutrients, U.S. National Library of Medicine, 22 July 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682924/.
Individuals may not be aware that back discomfort/pain symptoms can be connected to not staying hydrated. When the body is dehydrated, it reduces the amount of fluid in the spinal discs making them smaller, resulting in decreased cushioning and support for the spine. The stress can lead to swelling, causing further back discomfort, even a herniated disc. Individuals that experience frequent back pain could find relief by increasing their H2O consumption.
Staying Hydrated
Physical activity and healthy nutrition are important for healthy living. However, individuals can forget the basic need for water, often resulting in dehydration. The body needs to maintain hydration levels to function correctly. Dehydration can cause the body’s fascia/connective tissue which supports every cell and organ, to lose lubrication that allows the muscles to move, slide, and glide smoothly, causing stiffness, and tangled knots/trigger points, making movement difficult and painful.
The Body’s Overall Health
The body is 60% water.
Hydration replaces body fluids lost through exhaling, sweating, and waste elimination.
The body loses and needs to replace around 2-3 quarts of water daily.
Proper hydration regulates temperature, keeps the joints functioning smoothly, protects the spine, and facilitates waste removal.
Dehydration
Even being a little dehydrated is not healthy. Studies have shown that losing 1-2% of body weight without replacing fluids causes thinking and memory problems. A 4% deficit causes headaches, irritability, and sleepiness. Physical work or working outdoors without proper hydration impairs muscle endurance and strength. Dehydration stresses the spine even more which can cause painful swelling and bulged discs. Chronic pain conditions can be worsened by dehydration. This includes:
Overall stiffness
Headaches
Migraines
Joint pain
Arthritis
Fibromyalgia
All can be affected by dehydration.
Lack of water levels can lead to back pain because the discs between the vertebrae need fluid to cushion the bones. They begin to dry out when not properly hydrated, exacerbating back discomfort symptoms that could lead to similar symptoms in the neck or legs.
The spinal discs are filled with a gel substance of around 75% water.
The inner and outer rings/nucleus pulposus are made almost entirely of water.
Water is slowly released from the spinal discs throughout the day.
The discs absorb most of the shock from everyday movements while protecting the spinal cord.
The discs rehydrate during sleep.
Indicators of Dehydration
Other than back pain and discomfort, other symptoms of dehydration.
Fatigue
Irritability
Muscle Cramps
Headaches
Dark Urine
Dry Skin
Dry Eyes
Blurry Vision
Bad Breath
Dizziness
Fever
Caffeinated beverages – soft drinks, tea, and coffee count partly toward daily fluid intake. They do not dehydrate the body, but they can increase urination and are recommended not to be the primary source of liquids during the day.
Hydration
Throughout the day, drink plenty of water and move around and stretch to circulate the H2O.
Increase Water Intake
Sixty-four ounces, eight glasses per day, is the common recommendation.
Water intake encompasses all the liquids consumed in a day, including coffee, tea, and soup.
Foods like cantaloupe and watermelon count toward daily water consumption.
The best sources are water and drinks, primarily water sport replacement drinks, herbal teas, lemon water, and vegetable broth.
Drink more when working out and being active. More water is needed on top of the 64 ounces when active.
Keep hydrating long after the physical activity or workout is over.
When the brain signals thirst, the body is already dehydrated.
Stay ahead by sipping water throughout the day.
Keep a water bottle close by at school or work, refill it twice daily, and increase refills on hot days.
Monitor Hydration Levels
An easy way to assess dehydration is by looking at urine color.
Light yellow or clear is healthy.
Dark yellow or cloudy indicates dehydration.
The Injury Medical Chiropractic and Functional Medicine Team can realign the spine and body to optimal function and assist in developing a nutrition plan to maintain health and wellness.
Benefits Of Healthy Eating and Chiropractic Care
References
El-Sharkawy, Ahmed M et al. “Acute and chronic effects of hydration status on health.” Nutrition Reviews vol. 73 Suppl 2 (2015): 97-109. doi:10.1093/nutrit/nuv038
Johannaber, Kenneth, and Fadi A Fathallah. “Spinal disc hydration status during the simulated stooped posture.” Work (Reading, Mass.) vol. 41 Suppl 1 (2012): 2384-6. doi:10.3233/WOR-2012-0470-2384
Manz, Friedrich, and Andreas Wentz. “The importance of good hydration for the prevention of chronic diseases.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S2-5. doi:10.1111/j.1753-4887.2005.tb00150.x
Ritz, Patrick, and Gilles Berrut. “The importance of good hydration for day-to-day health.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S6-13. doi:10.1111/j.1753-4887.2005.tb00155.x
Providing the body with adequate hydration and nutrition at the right time can maximize performance abilities, endurance, and muscle repair and restoration. Eating the right foods at the right time will fuel the body to support intense exercises. That means plenty of energy for cardiovascular and strength training. The optimal combination of pre-workout nutrition depends on the type of workout and how long it takes for the body to absorb the nutrients to get moving. Injury Medical Chiropractic and Functional Medicine Clinic can develop a fitness and nutritional plan customized to the individual’s needs and health goals.
Pre-Workout Nutrition
The three main macronutrients are carbohydrates, proteins, and fats when preparing pre-workout meals and snacks. Ratios are based on the specific needs of the workout. For example, going for a one-mile jog or a light aerobics class requires different amounts for different purposes. The longer and more intense the exercise, the more food is needed. Individuals may only need to modify or adjust their eating habits slightly for light workouts. Their roles vary:
Carbohydrates
Fats
Proteins
Each has a different role in supplying fuel for powering through physical activity.
Carbohydrates
Carbs are an important fuel for exercise.
Carbs can be found in grains, fruits, vegetables, and dairy products.
These are the easiest energy foods for the body to turn into glucose.
Glucose is stored in the muscles as glycogen.
Without enough carbohydrates, the body will be depleted of energy and become exhausted.
Proteins
This macronutrient is found in poultry, eggs, fish, and nuts.
Takes longer for the body to digest.
Protein helps the body feel full.
The body uses various nutrients to repair and build muscles.
Getting protein throughout the day can help with recovery after a workout.
Fats
The body burns fat for longer low to moderate-intensity workouts, such as a long run or bicycle ride.
However, fat takes more effort and time for the body to digest.
So, eating healthy fats is not the best right before exercise.
Pre-Workout Nutrition Guidelines
The exact mix of foods/nutrients ideal for the workout depends on when the individual can eat in relation to the time of the activity and intensity of the exercise.
Two to Four Hours Before Exercising
Have a meal containing a mix of carbohydrates, fats, and protein.
Oatmeal with fruit and nuts, a turkey sandwich with vegetables and some fruit, or a chicken and rice bowl with vegetables and avocado.
One to Two Hours Before Exercising
A light meal or snack.
Cereal with low-fat milk, peanut butter with crackers, or a fruit smoothie.
Avoid foods high in fiber and fat because they take longer to digest and can lead to digestion/stomach issues during exercise.
Before Morning Exercise
Going to the gym or out for a run first thing in the morning, something small, like a banana or granola bar.
For individuals that can’t eat early, don’t force yourself.
Have an extra portion at dinner or a snack before bed to have enough fuel for the morning.
During Workout
Have easy-to-digest carbs if the exercise session lasts more than an hour.
A banana or pretzels.
Sports drink during the workout contains electrolytes and minerals like sodium, magnesium, and potassium that assist in regulating functions like muscle contractions lost as the body sweats.
Hydration
Liquids are lost when the body sweats. Sipping water before, during, and after the workout is important.
Even a small dip in hydration levels can lower exercise performance and lessen mental sharpness.
Drinking two to three cups of water two to three hours before exercise is recommended.
During the workout, you should get at least a half to a full cup of water every 15 to 20 minutes.
After the workout, replenish hydration levels with two to three more cups.
Pre-Workouts
References
Jensen, Jørgen, et al. “The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise.” Frontiers in physiology vol. 2 112. 30 Dec. 2011, doi:10.3389/Phys.2011.00112
Jeukendrup, Asker. “A step towards personalized sports nutrition: carbohydrate intake during exercise.” Sports medicine (Auckland, N.Z.) vol. 44 Suppl 1, Suppl 1 (2014): S25-33. doi:10.1007/s40279-014-0148-z
Lowery, Lonnie M. “Dietary fat and sports nutrition: a primer.” Journal of sports science & Medicine vol. 3,3 106-17. 1 Sep. 2004
Ormsbee, Michael J et al. “Pre-exercise nutrition: the role of macronutrients, modified starches, and supplements on metabolism and endurance performance.” Nutrients vol. 6,5 1782-808. 29 Apr. 2014, doi:10.3390/nu6051782
Rothschild, Jeffrey A et al. “What Should I Eat Before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions.” Nutrients vol. 12,11 3473. 12 Nov. 2020, doi:10.3390/nu12113473
Shirreffs, Susan M. “The importance of good hydration for work and exercise performance.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S14-21. doi:10.1111/j.1753-4887.2005.tb00149.x
What happens to the body after eating healthy? Individuals report the effects of healthy eating, feeling mentally clearer and more focused, increased energy levels, experiencing decreased junk food cravings and hunger pangs, improved sleep, and the benefits of strong bones, cardiovascular health, and disease prevention. The Injury Medical Chiropractic and Functional Medicine Clinic Team can assist individuals working on making healthy lifestyle adjustments to make the transition easier and with professional support to streamline the process, allowing the individual to focus on getting healthy.
What Happens To The Body After Eating Healthy
It can take a little while for the body to adjust to a new nutrition plan. A healthy diet includes nutrient-dense foods from all the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of various colors.
Benefits
The benefits of healthy eating include the following.
Decreases the risk of heart disease, type 2 diabetes, and certain cancers.
Helps achieve and maintain a healthy weight.
One Week
Experience decreased food cravings throughout the day.
Junk food cravings decrease.
The body begins shedding all the excess water from a high sodium intake and processed foods.
Hunger starts to stabilize.
Experience decreased hunger pains, making losing weight a little easier.
Improved sleep.
Improved control over food choices.
Higher mental focus and clarity – brain fog or low concentration symptoms begin to clear.
Energy levels are higher, making completing daily activities and exercise easier.
The body will become regular with a lower amount of bloating and discomfort.
Moods become stable with fewer ups and downs throughout the day.
One Month
Improved skin health.
A steady rate of weight loss, depending on the approach and starting point.
Clothing begins to feel looser.
Pre-existing health problems like migraines, joint pain, irritable bowel issues, etc., may begin to clear up.
Eating right starts to become more habitual.
Making healthy choices starts to become second nature.
Improved physical performance.
Feel stronger and notice that the body recovers much faster.
Improved metabolism.
Can eat more without gaining body weight.
Six Months
A decrease in overall cholesterol levels if they were high before.
Blood pressure improvement, lowering the risk of heart disease and stroke.
Strengthened skeletal system reducing the risk of stress fractures and breaks.
Improved blood glucose levels, reduced blood sugar fluctuations, and lowered risk factors for diabetes or symptoms are easier to manage.
All the positive changes will lead to staying naturally motivated, where eating healthy is just something you do, and you have learned to indulge wisely. All the benefits will persist for as long as you eat healthily. Target goals can be achieved with a body weight that makes you feel healthy, strong, and confident.
Basal Metabolism
References
Bradbury, Kathryn E et al. “Fruit, vegetable, and fiber intake in relation to cancer risk: findings from the European Prospective Investigation into Cancer and Nutrition (EPIC).” The American journal of clinical nutrition vol. 100 Suppl 1 (2014): 394S-8S. doi:10.3945/ajcn.113.071357
Carlson, Justin L et al. “Health Effects and Sources of Prebiotic Dietary Fiber.” Current developments in nutrition vol. 2,3 nzy005. 29 Jan. 2018, doi:10.1093/cdn/nzy005
Hills, Ronald D Jr, et al. “Gut Microbiome: Profound Implications for Diet and Disease.” Nutrients vol. 11,7 1613. 16 Jul. 2019, doi:10.3390/nu11071613
Zohoori, F Vida. “Chapter 1: Nutrition and Diet.” Monographs in oral science vol. 28 (2020): 1-13. doi:10.1159/000455365
Maintaining a healthy and well-balanced nutritional plan is recommended for overall health. When the body is nourished healthily, it will perform optimally. Stress is part of daily life, and certain foods can enhance the body’s ability to handle stress, help target physical and emotional states, and protect the brain. The Injury Medical Chiropractic and Functional Medicine Clinic Team can provide therapeutic massage to increase circulation, and relax the mind and body, adjustments to restore any misalignments, and nutritional support and health coaching for total wellness.
Foods For Stress
Anxiety is a widespread condition affecting millions of individuals. Trying to lower stress levels includes self-care, sleep management, physical activity, and incorporating foods to reduce cortisol levels, the primary hormone responsible for stress.
Cortisol
Cortisol has a variety of functions that include:
Manages how the body uses carbohydrates, fats, and proteins.
Sleep cycle regulation.
Blood pressure regulation.
Increases blood sugar.
Decreases inflammation.
Cortisol is sometimes known as the stress hormone because the adrenal gland releases it when experiencing stress or when the body is under physical stress/inflammation. It is the key to managing the fight-or-flight instinct and is healthy for a short period as a protective mechanism providing the energy needed to respond to short-term stress. However, the long-term release of cortisol generates tension in the body, leading to chronic inflammation and raised blood pressure. Learning how to manage stress is necessary for lowering cortisol levels.
Symptoms
Symptoms vary and are different for everybody.
Physical
Exhaustion.
Sleep problems.
Headaches.
Muscle tension.
Jaw clenching.
Aches and pains.
Chronic illness from a weakened immune system.
Stomach or digestive problems.
High blood pressure.
Chest pain or a feeling like the heart is racing.
Dizziness.
Shaking.
Emotional and mental
Irritability and or anxiousness.
Sadness.
Depression.
Panic attacks.
Foods
The objective is to reduce inflammation, thus reducing cortisol levels. Recommended foods for stress include foods high in magnesium, vitamin B, Omega-3 fatty acids, protein, and foods that benefit the gut. Here are a few.
Magnesium
Magnesium is highly beneficial in reducing inflammation, metabolizing cortisol, and relaxing the mind and body.
Dark chocolate.
Bananas.
Broccoli.
Spinach.
Avocados.
Pumpkin seeds.
Vitamin B
Vitamin B12 can help with the metabolism of cortisol.
The key to lowering stress is a whole-body approach that includes exercise, proper sleep, and managing chronic diseases like diabetes, hypertension, and obesity, all of which can put the body in a prolonged state of inflammation. Incorporating these foods into a nutritional plan can help relieve stress naturally.
Impact of Stress
References
Aucoin, Monique, and Sukriti Bhardwaj. “Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification.” Case reports in psychiatry vol. 2016 (2016): 7165425. doi:10.1155/2016/7165425
Errisuriz, Vanessa L et al. “Perceived stress and dietary choices: The moderating role of stress management.” Eating behaviors vol. 22 (2016): 211-216. doi:10.1016/j.eatbeh.2016.06.008
Norwitz, Nicholas G, and Uma Naidoo. “Nutrition as Metabolic Treatment for Anxiety.” Frontiers in psychiatry vol. 12 598119. 12 Feb. 2021, doi:10.3389/fpsyt.2021.598119
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
Zellner, Debra A et al. “Food selection changes under stress.” Physiology & behavior vol. 87,4 (2006): 789-93. doi:10.1016/j.physbeh.2006.01.014
The body makes digestive enzymes to help break down food carbohydrates, fats, and proteins. Healthy digestion and nutrient absorption depend on these enzymes, a protein that speeds up chemical reactions in the mouth, pancreas, and intestines. Certain health conditions like pancreatic insufficiency and lactose intolerance can cause low enzyme levels and insufficiency and may need replacement digestive enzymes to help prevent malabsorption. That’s where digestive enzyme supplements come in.
Digestive Enzymes
Digestive enzymes are a vital part of digestion; without them, the body can’t break foods down, and nutrients can’t be fully absorbed. A lack of digestive enzymes can lead to gastrointestinal/GI symptoms and cause malnourishment, even with a nutritious diet. The result is unpleasant digestive symptoms that can include:
Poor absorption of nutrients
Bloating
Stomach pain
Nausea
Vomiting
Digestive enzyme supplements have been used for treating common forms of gut irritation, heartburn, and other ailments.
Enzyme Types
The main digestive enzymes made in the pancreas include:
Amylase
It is also made in the mouth.
Breaks down carbohydrates, or starches, into sugar molecules.
Low amylase can lead to diarrhea.
Lipase
This works with liver bile to break down fats.
Lipase insufficiency causes decreased levels of fat-soluble vitamins A, D, E, and K.
Protease
This enzyme breaks down proteins into amino acids.
It also helps keep bacteria, yeast, and protozoa out of the intestines.
A shortage of protease can lead to allergies or toxicity in the intestines.
Enzymes made in the small intestine include:
Lactase
Breaks down lactose, a sugar found in dairy products.
Sucrase
Breaks down sucrose, a sugar found in fruits and vegetables.
Insufficiency
When the body does not produce enough digestive enzymes or doesn’t release them correctly. A few types include:
Lactose Intolerance
The body does not produce enough lactase, making digesting the natural sugar in milk and dairy products difficult.
Exocrine Pancreatic Insufficiency
EPI is when the pancreas does not produce enough of the enzymes necessary to digest carbohydrates, proteins, and fats.
Congenital Sucrase-Isomaltase Deficiency
The body does not have enough sucrase to digest certain sugars.
Talking to a doctor if symptoms persist is recommended, as these could be signs of gut irritation or indicate a more serious condition.
Supplements
Prescription Enzymes
Depending on the severity, individuals diagnosed with enzyme insufficiency may need to take prescription digestive enzymes. These supplements assist in food breakdown and nutrient absorption. The most common enzyme replacement therapy is pancreatic enzyme replacement therapy or PERT. PERT is a prescribed medication that includes amylase, lipase, and protease. Individuals with cystic fibrosis often have pancreatic enzyme insufficiency, as the body can’t release the enzymes properly. And individuals with pancreatitis require PERT because their pancreas develops mucus and scar tissue over time.
Over-The-Counter Enzymes
Over-the-counter digestive enzyme supplements can contain amylase, lipase, and protease and can help with acid reflux, gas, bloating, and diarrhea. Some contain lactase and alpha-galactosidase. Alpha-galactosidase can help break down a non-absorbable fiber called galactooligosaccharides/GOS, mostly found in beans, root vegetables, and certain dairy products.
Certain foods contain digestive enzymes, including:
Supplementing the diet with some of these foods can help with digestion.
Functional Nutrition
References
Beliveau, Peter J H, et al. “An Investigation of Chiropractor-Directed Weight-Loss Interventions: Secondary Analysis of O-COAST.” Journal of manipulative and physiological therapeutics vol. 42,5 (2019): 353-365. doi:10.1016/j.jmpt.2018.11.015
Brennan, Gregory T, and Muhammad Wasif Saif. “Pancreatic Enzyme Replacement Therapy: A Concise Review.” JOP: Journal of the pancreas vol. 20,5 (2019): 121-125.
Corring, T. “The adaptation of digestive enzymes to the diet: its physiological significance.” Reproduction, nutrition, developpement vol. 20,4B (1980): 1217-35. doi:10.1051/rnd:19800713
Goodman, Barbara E. “Insights into digestion and absorption of major nutrients in humans.” Advances in physiology education vol. 34,2 (2010): 44-53. doi:10.1152/advan.00094.2009
Vogt, Günter. “Synthesis of digestive enzymes, food processing, and nutrient absorption in decapod crustaceans: a comparison to the mammalian model of digestion.” Zoology (Jena, Germany) vol. 147 (2021): 125945. doi:10.1016/j.zool.2021.125945
Whitcomb, David C, and Mark E Lowe. “Human pancreatic digestive enzymes.” Digestive diseases and sciences vol. 52,1 (2007): 1-17. doi:10.1007/s10620-006-9589-z
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Digestive Enzymes
