Back Clinic Supplements. What is more fundamental to our existence than diet and nutrition? Most of us eat at least three times a day. This creates a cumulative effect, as either our diet help fuel our body or it harms it. Bad nutrition, diet, and obesity can lead to osteoarthritis, osteoporosis, and chronic pain. Knowing dietary supplements such as vitamins and proper nutritional balance, and effective techniques to shed weight can help those striving to change their new healthy lives.
A dietary supplement is used to provide nutrients to increase their consumption or provide non-nutrient chemicals claimed to have biological/beneficial effects. Dietary supplements come in all shapes and sizes. There are capsules, drinks, energy bars, powders, and traditional tablets. The most popular are calcium, iron, vitamins D and E, herbs like echinacea and garlic, and specialty products like glucosamine, probiotics, and fish oils.
Can individuals incorporate the beneficial properties of l-theanine into their routines to reduce stress and improve brain function?
Introduction
More often than not, many people worldwide are constantly in stressful situations. People worry about the smaller things, from deadlines to piles and errands that must be done as soon as possible. Now, when environmental factors start to cause overlapping risk profiles associated with stress, it can lead to neurocognitive dysfunction and other comorbidities affecting the body, which is why there are numerous ways for people to reduce their stress and function in a healthier lifestyle. One of the ways to reduce stress can be found in a local grocery store, incorporating L-theanine. Today’s article focuses on how stress can affect the brain and how L-theanine can combat stress and help improve brain function. We discuss with certified medical providers who inform our patients how L-theanine can help reduce chronic stress that is affecting the body and how it can affect their brain function. While asking informed questions to our associated medical providers, we advise patients to incorporate mindful techniques and L-theanine as part of their routine to improve their brain function and prevent chronic stress from reoccurring. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
How Stress Affects The Brain
Have you experienced the 2 p.m. slumps that you constantly run on low energy after a hectic work or school day? How often do you experience brain fog that makes you unable to function properly? Or are you constantly stressed and feeling muscle aches and pains? Everyone knows stress is a major influence on their daily lives and can impact their mood, well-being, and health. (Schneiderman et al., 2005) Hence, stress comes in two forms: acute and chronic. Depending on the situation that the person is experiencing, stress can affect not only the body but also the brain. Short-term or acute stress can help enhance the immune response to the body, giving it a little boost of energy; however, in its long-term or chronic form, it can dysregulate the immune system and affect the brain function of the body. (Dhabhar, 2014)
Now, many people are thinking, how does stress affect brain function? The brain is the main organ for stress reactivity and helps distribute neural circuitry that determines what threats are coming that cause stress to the individual. (McEwen & Gianaros, 2010) When a person is dealing with a highly stressful situation, the brain determines that this situation is threatening and causes the individual to deal with stress cortisol levels. Hence why, many individuals are dealing with headaches, general aches, and pain around the neck and shoulders; stress causes issues with brain function; it can disrupt the neuron signals in the body, which leads to the development of inflammation, chronic illnesses, and neurological conditions to arise. Fortunately, there are numerous ways to reduce stress to prevent brain dysfunction and enhance the body while relaxing it.
Secrets Of Optimal Wellness- Video
How Does L-Theanine Combat Stress?
When finding natural ways to reduce stress, many people will search for different ways to relax and ease the stress. One of the ways many people can reduce stress is by sipping some green tea. Green tea contains polyphenolic compounds and about 1 to 3% L-theanine that can positively affect stress and mental health consequences in individuals. (Almudhi & Gabr, 2022) Additionally, drinking green tea or taking L-theanine supplements as part of a daily routine can be combined with relaxing hobbies to lower stress and boost energy levels. L-theanine is also an amino acid with stress-relieving effects that can improve glutamine and dampen inflammatory effects. (Unno et al., 2024)
How Does L-Theanine Improve Brain Function?
L-theanine can help improve brain function when consumed in tea form and decrease the risk for neurodegenerative disorders as a potential therapeutic agent. (Valverde-Salazar et al., 2023) Additionally, when individuals start to consume L-theanine, it can provide positive neuroprotective effects and cognitive function, which helps increase alertness and reduces brain fog. (Sokary et al., 2023) When individuals start thinking about their health and wellness by consuming L-theanine in tea form, it can provide beneficial properties combined with therapeutic options to help reduce chronic stress levels and improve brain function so they can have a healthier and stress-free life.
References
Almudhi, A., & Gabr, S. A. (2022). Green tea consumption and the management of adrenal stress hormones in adolescents who stutter. Biomed Rep, 16(4), 32. doi.org/10.3892/br.2022.1515
Dhabhar, F. S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res, 58(2-3), 193-210. doi.org/10.1007/s12026-014-8517-0
McEwen, B. S., & Gianaros, P. J. (2010). Central role of the brain in stress and adaptation: links to socioeconomic status, health, and disease. Ann N Y Acad Sci, 1186, 190-222. doi.org/10.1111/j.1749-6632.2009.05331.x
Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). Stress and health: psychological, behavioral, and biological determinants. Annu Rev Clin Psychol, 1, 607-628. doi.org/10.1146/annurev.clinpsy.1.102803.144141
Sokary, S., Al-Asmakh, M., Zakaria, Z., & Bawadi, H. (2023). The therapeutic potential of matcha tea: A critical review on human and animal studies. Curr Res Food Sci, 6, 100396. doi.org/10.1016/j.crfs.2022.11.015
Unno, K., Taguchi, K., Matsuda, T., & Nakamura, Y. (2024). Stress-Relieving Effects of Green Tea Depend on the Ratio of Its Special Ingredients and the Infusion Conditions. Molecules, 29(19). doi.org/10.3390/molecules29194553
Valverde-Salazar, V., Ruiz-Gabarre, D., & Garcia-Escudero, V. (2023). Alzheimer’s Disease and Green Tea: Epigallocatechin-3-Gallate as a Modulator of Inflammation and Oxidative Stress. Antioxidants (Basel), 12(7). doi.org/10.3390/antiox12071460
Can individuals dealing with joint pain incorporate turmeric as part of their treatment to reduce inflammation and restore joint health?
Introduction
Many people realize that when the body ages, so do the bones, joints, and spinal discs. This causes musculoskeletal issues to develop and lead to joint pain. Many environmental factors, like improper posture, injuries, accidents, and heavy-loaded objects, are pain-like issues that can affect an individual’s health and well-being. This is because joint pain is associated with these environmental factors, which cause pain and inflammatory effects that can impact their well-being. Additionally, many people will try to find ways to reduce the inflammatory effects caused by joint pain, and one of them is found in their kitchen pantry, which is known as turmeric. Today’s article focuses on the connection between the joints and inflammation, what is turmeric, and its beneficial properties for the joints. We talk with certified associated medical providers who inform our patients about how adding turmeric to their daily routine can reduce the inflammatory effects on the joints. While asking associated medical providers intricate questions, we advise patients to incorporate turmeric in their meals and find therapeutic ways to reduce joint pain in their upper and lower extremities. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
Joint Pain & Inflammation Connection
Do you feel localized or referred pain in your joints that causes you to rest for an extended period? Do general morning aches and pains get better throughout the day? Or do you notice that you are losing your grip occasionally? Many of these scenarios are correlated with joint pain. The joints are part of the musculoskeletal system, and their primary job is to provide movement to the upper and lower extremities without pain. However, when the human body ages, the joints also gradually age. When the joints start to lose their cartilage, environmental factors can cause pain-like symptoms like inflammation to affect the joints, thus causing pain, stiffness, and inflammation. Additionally, it can also lead to joint disorders in the body. While inflammation helps heal the affected area in the body, it is beneficial for the natural healing process; however, when inflammation is chronic, it can do more harm than good.
This is because the immune cells are involved in neuroimmune interplay, which plays a key role in generating and maintaining pain in diseases with an inflammatory component. (Vasconcelos et al., 2022) Additionally, when environmental factors start to affect the joints, the inflammatory effects can cause peripheral nerve damage, and that can cause structural damage to the joints, leading to altered gait and abnormal loading patterns through movement. (McDougall & Reid, 2022) When individuals experience inflammatory effects that affect their joints, many will try to find ways to reduce the pain-like effects in their joints.
Fighting Inflammation Naturally-Video
What Is Turmeric?
Many individuals dealing with pain and inflammation in their joints will seek out therapeutic options to restore joint health. Many people can incorporate anti-inflammatory supplements and treatments to reduce joint inflammation. Turmeric is one of the anti-inflammatory supplements found in India and Southern Asia; anti-inflammatory components can help treat a wide variety of conditions and general health and wellness. (“Turmeric,” 2012) Turmeric is also a functional food due to its health-promoting properties that can help decrease inflammatory cytokines and reduce joint pain, which can help improve joint mobility. (Kepinska-Pacelik & Biel, 2023)
Turmeric’s Beneficial Properties For The Joints
Now, when it comes to the beneficial properties of turmeric for joint pain, many people can take turmeric in supplement form and, over time, will begin to notice less pain in their joints. This is because the main purpose of incorporating turmeric as part of a therapeutic routine is to relieve pain, delay joint degeneration progression, and restore joint function. (Zeng et al., 2021) Additionally, turmeric can help control inflammation and improve joint health since it can have a positive effect or equivalency of anti-inflammatory medication for individuals wanting to reduce joint pain’s life effects. (Panknin et al., 2023) When people want to think about their well-being and joint health, taking turmeric supplements or incorporating them in dishes can be a stepping stone to improving joint function. At the same time, incorporating strength training exercises into the surrounding muscles can help with joint improvement, and non-surgical treatments like chiropractic care can help reduce the inflammatory effects of degenerating the joints. This, in turn, can help people live pain-free lives, giving them a sense of control over their well-being.
References
Kepinska-Pacelik, J., & Biel, W. (2023). Turmeric and Curcumin-Health-Promoting Properties in Humans versus Dogs. Int J Mol Sci, 24(19). doi.org/10.3390/ijms241914561
McDougall, J. J., & Reid, A. R. (2022). Joint Damage and Neuropathic Pain in Rats Treated With Lysophosphatidic Acid. Front Immunol, 13, 811402. doi.org/10.3389/fimmu.2022.811402
Panknin, T. M., Howe, C. L., Hauer, M., Bucchireddigari, B., Rossi, A. M., & Funk, J. L. (2023). Curcumin Supplementation and Human Disease: A Scoping Review of Clinical Trials. Int J Mol Sci, 24(5). doi.org/10.3390/ijms24054476
Vasconcelos, D. P., Jabangwe, C., Lamghari, M., & Alves, C. J. (2022). The Neuroimmune Interplay in Joint Pain: The Role of Macrophages. Front Immunol, 13, 812962. doi.org/10.3389/fimmu.2022.812962
Zeng, L., Yu, G., Hao, W., Yang, K., & Chen, H. (2021). The efficacy and safety of Curcuma longa extract and curcumin supplements on osteoarthritis: a systematic review and meta-analysis. Biosci Rep, 41(6). doi.org/10.1042/BSR20210817
“For individuals that have difficulty getting plenty of fruits and vegetables, can incorporating green powder supplements increase nutritional levels for a balanced diet?”
Green Powder Supplements
Meeting daily nutrient needs through whole, unprocessed foods can’t always be met when access is limited or for other reasons. A green powder supplement is a great way to fill in the gaps. Green powder supplements are a daily supplement that helps increase vitamin, mineral, and fiber intake and enhances overall health. Green powders are easy to mix in water with a favorite beverage or smoothie or bake into a recipe. They can help:
Increase energy
Nourish the immune system
Improve digestion
Promote mental clarity
Contribute to healthy blood sugar levels
Reduce the risk of chronic disease
Promote optimal liver and kidney function
What Are They?
Green powder supplements are forms of vitamins, minerals, fiber, antioxidants, phytochemicals, and other bioactive compounds.
They are derived from fruits, vegetables, herbs, and algae to combine ingredients into a convenient supplement. (Giulia Lorenzoni et al., 2019)
Nutrients
Because most green powders comprise a combination of ingredients, the nutrient density is high. Green powder supplements can be considered a vitamin and mineral product. They typically contain:
Vitamins A, C, and K
Iron
Magnesium
Calcium
Antioxidants
The recommended daily intake of vitamins and minerals can be helpful for individuals with limited access to produce or who want to supplement their diet with additional nutrients.
Energy
The phytochemicals found in fruits and vegetables have been shown to improve energy levels. Studies on their effects on physical performance and endurance have resulted in positive outcomes. Researchers found that phytonutrients like those in green powders helped to increase energy, improve agility, reduce fatigue perception, improve memory, and decrease recovery time. (Nicolas Monjotin et al., 2022)
Digestive Health
Green powders are rich in soluble and insoluble fiber, which contribute to feeling full and satisfied after a meal and are important for healthy digestion and regular bowel movements. Eating fiber-rich foods is associated with optimal blood sugar control and improved gut microbiota diversity. These factors are important for maintaining a healthy body weight and decreasing the risk of chronic disease, for example, type 2 diabetes. (Thomas M. Barber et al., 2020) Phytochemicals, including flavonoids, have been shown to have therapeutic effects on gas, bloating, constipation, and diarrhea associated with IBS. Other phytonutrients have been shown to reduce certain symptoms of ulcerative colitis. (Nicolas Monjotin et al., 2022)
Immune System Function
Supplemental green powder supplements have shown the ability to maintain a healthy immune system and reduce inflammation by their antioxidant content. Green powders containing seaweed or algae are rich in phytochemical and poly-unsaturated fatty acids that have antioxidant properties to reduce inflammation and prevent oxidative damage to cells. (Agnieszka Jaworowska, Aliza Murtaza 2022) A randomized trial found that a fruit, berry, and vegetable powder concentrate blend decreased oxidation and reduced inflammation, attributed to the phytochemicals found in fruits and vegetables.(Manfred Lamprecht et al., 2013)
Detoxification
The liver and kidneys are the main organs of natural detoxification. The liver helps the body absorb nutrients from consumed foods and removes waste and toxins through the kidneys. (National Library of Medicine. 2016) Plants are packed with antioxidants and phytochemicals that protect the liver and kidneys from free radical damage and oxidative stress. (Yong-Song Guan et al., 2015) The green powder supplements are made from these plants. When drinking green powders, fluid intake naturally increases as a standard serving of green powder is mixed with 8 to 12 ounces of water.
Whether mixed, blended, or made into a shake, powdered greens are a convenient and efficient way to get the daily dose of antioxidants, vitamins, minerals, and other nutrients.
The Healing Diet: Combat Inflammation, Embrace Wellness
References
Lorenzoni, G., Minto, C., Vecchio, M. G., Zec, S., Paolin, I., Lamprecht, M., Mestroni, L., & Gregori, D. (2019). Fruit and Vegetable Concentrate Supplementation and Cardiovascular Health: A Systematic Review from a Public Health Perspective. Journal of clinical medicine, 8(11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, M. J., Fleurentin, J., Morel, J. M., & Raynal, S. (2022). Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare. Nutrients, 14(9), 1712. doi.org/10.3390/nu14091712
Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). Seaweed Derived Lipids Are a Potential Anti-Inflammatory Agent: A Review. International journal of environmental research and public health, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, J. F., & Hallstroem, S. (2013). Supplementation with a juice powder concentrate and exercise decrease oxidation and inflammation, and improve the microcirculation in obese women: randomised controlled trial data. The British journal of nutrition, 110(9), 1685–1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. How does the liver work? 2009 Sep 17 [Updated 2016 Aug 22]. Available from: www.ncbi.nlm.nih.gov/books/NBK279393/
Guan, Y. S., He, Q., & Ahmad Al-Shatouri, M. (2015). Complementary and Alternative Therapies for Liver Diseases 2014. Evidence-based complementary and alternative medicine : eCAM, 2015, 476431. doi.org/10.1155/2015/476431
For individuals with peanut allergies, can finding a peanut alternative be as satisfying as a real creamy or crunchy peanut butter sandwich?
Peanut Butter Sandwich Alternatives
For individuals who are unable to have a peanut butter sandwich due to an allergy, there are healthy satisfying alternatives. Tree nut butter, seed butter, and deli meats can all satisfy sandwich cravings and provide nutrition. Here are a few healthy, nutritious alternatives to try out:
Sunflower Seed Butter and Jam, Jelly, or Preserves
It can be substituted for a PBJ with jam, jelly, and preserves.
Ham and Cheese, Grainy Mustard on Rye Bread
Getting ham and cheese from the deli can potentially have cross-contamination with allergens during slicing and packaging.
Prepackaged and sliced ham and cheese is a safer bet in terms of allergens.
It is recommended to read the ingredient label for potential allergens, as processing in facilities can have cross-contamination issues. (William J. Sheehan, et al., 2018)
Turkey, Tomato, Lettuce, and Hummus on Whole Grain Bread
The same is true for turkey and is recommended to buy prepackaged and sliced.
Check the ingredients for possible allergens.
Hummus is made from chickpeas/garbanzo beans and tahini/ground sesame seeds.
Hummus comes in a variety of flavors that can be used as a dip or spread.
Although chick peas’ are a member of the legume family, hummus can be tolerated with peanut allergies. (Mathias Cousin, et al., 2017)
Check with a healthcare provider if unsure.
Pita Pocket with Salad and Hummus
Pita pockets are great with hummus stuffed with vegetables.
This is a delicious crunchy pocket sandwich loaded with protein, fiber vitamins, and minerals.
Cashew butter on a hot English muffin with raisins on top for a boost of iron is reminiscent of a cinnamon roll.
Pumpkin Seed Butter and Honey Sandwich
Pumpkin butter is made from the orange flesh of the pumpkin.
Pumpkin seed butter is made by roasting pumpkin seeds and grinding them to a butter consistency.
The seed butter can be spread on bread and drizzled with some honey on top for a nutritious and delicious snack.
There are tasty healthy peanut butter alternatives that can be mixed, matched, and reinvented into various satisfying sandwiches. Individuals are recommended to consult their healthcare provider or a dietician or nutritionist to find what works for them.
Smart Choices, Better Health
References
Lavine, E., & Ben-Shoshan, M. (2015). Allergy to sunflower seed and sunflower butter as a proposed vehicle for sensitization. Allergy, asthma, and clinical immunology: Official Journal of the Canadian Society of Allergy and Clinical Immunology, 11(1), 2. doi.org/10.1186/s13223-014-0065-6
U.S. Department of Agriculture: FoodData Central. Seeds, sunflower seed butter, with salt added (Includes foods for USDA’s Food Distribution Program).
Sheehan, W. J., Taylor, S. L., Phipatanakul, W., & Brough, H. A. (2018). Environmental Food Exposure: What Is the Risk of Clinical Reactivity From Cross-Contact and What Is the Risk of Sensitization. The journal of allergy and clinical immunology. In practice, 6(6), 1825–1832. doi.org/10.1016/j.jaip.2018.08.001
Gorrepati, K., Balasubramanian, S., & Chandra, P. (2015). Plant-based butters. Journal of food science and technology, 52(7), 3965–3976. doi.org/10.1007/s13197-014-1572-7
Cousin, M., Verdun, S., Seynave, M., Vilain, A. C., Lansiaux, A., Decoster, A., & Sauvage, C. (2017). Phenotypical characterization of peanut-allergic children with differences in cross-allergy to tree nuts and other legumes. Pediatric allergy and immunology: Official publication of the European Society of Pediatric Allergy and Immunology, 28(3), 245–250. doi.org/10.1111/pai.12698
Almond Board of California. Nutrient comparison chart for tree nuts.
American Academy of Allergy, Asthma and Immunology. Everything you need to know about a tree nut allergy.
The brain and body need macronutrients that include carbohydrates, fats, and protein in the right amounts to energize the body. About half of the calories should come from carbohydrates, 30% from fat, and 20% from protein. Food energy density is the amount of energy, represented by the number of calories, in a specific weight measurement.
Food Energy Density
Energy density is determined by the proportion of macronutrients – protein, fat, carbohydrates, fiber, and water.
Energy-dense foods are high in calories per serving.
Foods with large amounts of fiber and water have a lower density.
Foods high in fat have an increased energy density.
An example of a high-energy-density food is a donut because of the high-calorie count from the sugar, fat, and small serving size.
An example of a low-energy-density food is spinach because it only has a few calories in a whole plate of raw spinach leaves.
Energy Dense Foods
Energy-dense foods contain a high number of calories/energy per gram. They are typically higher in fat and lower in water. Examples of energy-dense foods include:
Full-fat dairy
Butter
Cheese
Nut butter
Fatty cuts of meat
Starchy vegetables
Thick sauces
Nuts
Seeds
Less nutrient-dense foods include:
Sweets
Deep-fried foods
French fries
Pasta
Crackers
Chips
Foods like soups and beverages can be either high or low energy density depending on the ingredients. Broth-based soups with vegetables usually have low density while creamed soups are energy-dense. Non-fat milk is less dense than regular milk, and diet soda is less dense than regular soda.
Low Energy Dense Foods
Foods with low energy density include high-fiber green and colorful vegetables.
Foods with low energy density are often nutrient-dense, which means they have plenty of nutrients per serving size.
Many fruits, berries, and vegetables are low in calories, high in fiber, and packed with vitamins and minerals.
Foods high in water content like citrus fruits and melons are usually less energy-dense.
Low-calorie foods often have a low energy density, but not always.
It’s important to read nutrition labels to know how many calories are being provided daily.
Weight Management
Weight management is about watching how many calories are taken in and how many calories are burned.
Filling up on foods with low energy density will cause the body to feel satisfied while eating fewer high-density calories.
Plan all meals so they include foods with a low energy density and high in nutrients.
However, the opposite can happen if individuals eat mostly low-energy-dense foods, will need a larger volume of food to fill up, and as a result, will take in more calories.
This is not ideal for losing weight, but it could be helpful if trying to gain weight.
High-energy-dense foods that are nutritious include avocados, nuts, and seeds.
Adjustment Recommendations
Add More Fruits and Vegetables To The Plate
At least half of a plate should be covered with low-calorie fruits and vegetables.
Berries are sweet and delicious and provide antioxidants
Leave a quarter of the plate for the protein, and the remaining quarter can hold a serving of starchy foods like pasta, potatoes, or rice.
Eating more fruits and vegetables will partially fill the body leading to eating less high-energy-dense foods.
Picky eaters should try various recipes, sooner or later, they will discover something they enjoy.
Start With Salad or a Bowl of Clear Broth Soup
Soups and salads will fill the body before the main energy-dense course like pasta, pizza, or another high-calorie food.
Avoid heavy cream-based salad dressings and creamed soups.
Water has zero calories and drinking a few glasses can help suppress the hunger until the next meal, or a low-density snack.
Fernandez, Melissa Anne, and André Marette. “Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties.” Advances in nutrition (Bethesda, Md.) vol. 8,1 155S-164S. 17 Jan. 2017, doi:10.3945/an.115.011114
Horgan, Graham W et al. “Effect of different food groups on energy intake within and between individuals.” European Journal of Nutrition vol. 61,7 (2022): 3559-3570. doi:10.1007/s00394-022-02903-1
Hubbard, Gary P et al. “A systematic review of compliance to oral nutritional supplements.” Clinical nutrition (Edinburgh, Scotland) vol. 31,3 (2012): 293-312. doi:10.1016/j.clnu.2011.11.020
Prentice, A M. “Manipulation of dietary fat and energy density and subsequent effects on substrate flux and food intake.” The American Journal of clinical nutrition vol. 67,3 Suppl (1998): 535S-541S. doi:10.1093/ajcn/67.3.535S
Slesser, M. “Energy and food.” Basic life sciences vol. 7 (1976): 171-8. doi:10.1007/978-1-4684-2883-4_15
Specter, S E et al. “Reducing ice cream energy density does not condition decreased acceptance or engender compensation following repeated exposure.” European Journal of clinical nutrition vol. 52,10 (1998): 703-10. doi:10.1038/sj.ejcn.1600627
Westerterp-Plantenga, M S. “Effects of the energy density of daily food intake on long-term energy intake.” Physiology & behavior vol. 81,5 (2004): 765-71. doi:10.1016/j.physbeh.2004.04.030
The central nervous system transmits information between the brain, muscles, and organs through 31 nerve roots from the spinal cord. These nerve roots are interconnected with the body’s muscles and organs, ensuring each body section is connected to the upper and lower extremities. The neuron signals transmitted through these nerve roots provide sympathetic and parasympathetic signaling, allowing the body and its systems to function correctly. However, injuries and pathogens affecting the nerve roots can cause the neuron signals to become unstable, involving the muscles, tissues, and vital organs and leading to chronic conditions and pain-like symptoms. Fortunately, small changes in diet and supplements can help reduce nerve pain and improve a person’s quality of life. This article will discuss nerve pain and its symptoms, how nutrients and supplements can help reduce it, and non-surgical treatments that can help restore the body from nerve pain. We work with certified medical providers who use our patients’ valuable information to provide non-surgical treatments for nerve pain combined with nutrients and supplements from reoccurring. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer
How Does Nerve Pain Occur In The Body?
Have you been experiencing pins and needles in your hands or feet or constant muscle twitches? Maybe you’re feeling pain in your upper or lower extremities. If you’ve had these sensations all over your body, it could be due to nerve pain affecting your musculoskeletal system. Research studies have shown nerve pain is often caused by a lesion or disease that is affecting the brain’s somatosensory system. This can cause an imbalance in neuron signaling and disrupt information traveling to the brain. The somatosensory system is responsible for our ability to feel, touch, and experience pressure and pain. When it’s affected by injuries or pathogens, information can be disrupted in the spinal cord and brain. Additional research studies revealed that nerve pain could be caused by compressed nerve roots, leading to ongoing or intermittent pain that may spread to different areas and cause structural changes involving peripheral and central sensitization. This can lead to associated symptoms that can disrupt normal body functions.
Nerve Pain Symptoms
It might be nerve pain if you are feeling pain in your upper or lower extremities. Research studies revealed that this type of pain can cause symptoms that feel like pain in your muscles or organs, but neurological disorders may cause it. The severity and specific symptoms can vary from person to person. Some common symptoms of nerve pain include:
Referred pain
Numbness
Tingling
Cognitive deficits
Loss of sensory and motor function
Inflammation
Pain to light touches
Nerve pain is a common issue for those with chronic conditions, and research shows that nociceptive and neuropathic pain mechanisms are interconnected. For instance, back pain and radiculopathy are often linked, causing referred pain. This means that the pain receptors are in a different location from where the pain originated. However, there are ways to alleviate nerve pain symptoms and address underlying factors contributing to this discomfort.
The Functional Medicine Approach- Video
Suppose you suffer from nerve pain and seek to alleviate the symptoms and restore your body’s natural state. While making small changes can help, they may not provide quick results. However, functional medicine and non-surgical treatments can help with nerve pain and associated symptoms. The video above explains how functional medicine is safe and personalized and can be combined with other therapies to strengthen surrounding muscles and ligaments. By being more mindful of your body’s needs, you can find relief from nerve pain and improve your overall health.
Nutrients For Nerve Pain
Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., wrote “The Ultimate Spinal Decompression” and explained that our body’s nerves require constant nutrients for maintenance and repair. It’s crucial to incorporate various nutrients and supplements to reduce nerve pain and its symptoms. Here are some essential body nutrients that can help alleviate nerve pain.
Nitric Oxide
The body produces a vital nitric oxide nutrient, which can help alleviate nerve pain. Insufficient nitric oxide production can result in health issues such as high blood pressure, erectile dysfunction, and respiratory and cardiovascular problems. Nitric oxide works as a vasodilator, relaxing the blood vessels in the inner muscles, promoting increased blood flow, and reducing elevated blood pressure levels. Nitric oxide is crucial in supporting the nervous and cardiovascular systems, ensuring that neuron signals in nerve roots remain stable. Research studies indicate that taking nitric oxide supplements can enhance exercise performance.
ATP
ATP is a crucial nutrient that the human body naturally produces. Its primary role is to store and generate energy within the cells. ATP plays a significant role in the proper functioning of various organs and muscles in the body. The body’s metabolic pathway, cellular respiration, creates ATP, one of the most efficient processes. We use ATP in our daily lives by consuming food and drinks, and the air we breathe helps break down ATP, thus producing water in the body. Additionally, when the body is in motion, ATP works with nitric oxide to produce energy output in the nerves, muscles, and organs.
Supplements For Nerve Pain
The body requires supplements in addition to nutrients to alleviate symptoms of fatigue, inflammation, and pain caused by nerve pain. Nerve pain can affect the parasympathetic and sympathetic nerves, leading to disrupted neuron signals, resulting in the brain sending the immune system to attack healthy cellular structures as if they were foreign invaders. However, research has shown that incorporating supplements can help reduce the inflammatory effects of nerve pain, improve neural regeneration, reduce oxidative stress, and enhance motor and functional recovery from injured nerves.
Treatments For Nerve Pain
To effectively reduce the impact of nerve pain, individuals often consult with their primary doctor to develop a personalized treatment plan. Nutrients and supplements are only half of the recovery process. Non-surgical treatments such as chiropractic care, physical therapy, and spinal decompression can significantly lower chronic conditions associated with nerve pain. Studies have shown that compressed nerve roots caused by pathological factors can lead to overlapping risk profiles that affect the body. Spinal decompression is a treatment that relieves compressed nerves through gentle traction on the spinal disc. Spinal decompression, combined with a healthy diet, exercise, and other therapies, can educate people on preventing nerve pain from returning.
Conclusion
Nerve pain can severely impact a person’s life, causing disability and reduced quality of life due to its potential risks to muscles, organs, and tissues. However, incorporating a variety of nutrients and supplements into the body can help reduce the effects of nerve pain. By combining these methods with non-surgical treatments, individuals can better understand what’s happening to their bodies and work to restore them to normal. A personalized plan for health and wellness that includes these techniques can alleviate nerve pain and its symptoms and promote natural healing.
Supplements To Ease Headaches: Individuals dealing with headaches or migraines should consider incorporating supplements to ease headaches’ severity and frequency. Nutrition and food habits affect all systems in the body. Although slower to take effect than medications, if a diet is used correctly to heal the body and maintain health, other treatments may not be necessary or require less. Many health providers understand that food is a medicine that can assist healing therapies like massage and chiropractic care, which makes the treatment more effective when used with dietary adjustments.
Supplements To Ease Headaches
An unhealthy lifestyle and diet are not the only contributing factor to headaches. Others include:
The goal of functional medicine is to help individuals reach their health and wellness goals that, include:
Regularly active lifestyle.
Optimal breathing patterns.
Quality sleep patterns.
Thorough hydration.
Healthy nutrition.
Improved digestive health.
Improved mental health.
Improved musculoskeletal health.
Pain Receptors – Headache
Pain and discomfort symptoms present when various head structures become inflamed or irritated. These structures include:
Nerves of the head and neck.
Muscles of the neck and head.
The skin of the head.
Arteries that lead to the brain.
Membranes of the ear, nose, and throat.
Sinuses that form part of the respiratory system.
The pain can also be referred, meaning that pain in one area can spread to nearby areas. An example is headache pain developed from neck stiffness and tightness.
Causes
Foods
Determining whether food sensitivities cause or contribute to headaches or migraines can be challenging. Nutritionists and dieticians recommend keeping a food journal to keep track of foods, snacks, drinks, alcohol intake, how the body reacts, and how the individual feels.
This process can help recognize foods or eating patterns that may contribute to headaches.
An integrative health practitioner can support this process and help identify sensitivities.
By eliminating and avoiding processed foods, headaches may be alleviated. This includes limited exposure to artificial colors, sweeteners, flavors, and other unnatural additives.
Foods naturally high in magnesium include legumes, almonds, broccoli, spinach, avocados, dried figs, and bananas.
Ginger Root
Ginger root is a natural remedy for nausea, diarrhea, upset stomach, and indigestion.
Ginger root extract can be taken in supplement form or fresh ginger added to meals and teas.
Coriander Seeds
Coriander syrup is effective against migraine pain.
A method to relieve a headache is to pour hot water over fresh seeds and inhale the steam.
To increase the effectiveness, place a towel over your head.
Celery or Celery Seed Oil
Celery can reduce inflammation and lower blood pressure.
However, pregnant women or individuals with kidney conditions, low blood pressure, taking thyroid medication, blood thinners, lithium, or diuretics should not use celery seed.
Peppermint and Lavender Essential Oils
Both have a natural numbing and cooling effect that helps relieve headache pain.
Peppermint oil has also been found to be a natural antibacterial, antiviral, antifungal, antiparasitic, and pain reliever.
Lavender oil can eliminate nervous tension, enhance blood circulation, and relieve pain.
Both are effective pain relief tools for headache and migraine sufferers.
Butterbur
This shrub grows in Europe, some parts of Asia, and North America.
A study found that individuals who consumed 75 mg of the extract twice daily reduced migraine attacks’ frequency.
Feverfew
A herb plant whose dried leaves have been found to relieve symptoms associated with headaches, migraines, menstrual cramps, asthma, dizziness, and arthritis.
Feverfew can be found in supplements.
It can alter the effects of certain prescription and non-prescription medications.
There is plenty of evidence to support the benefits of healthy nutrition. Combined with a healthy diet and lifestyle, these supplements can help relieve headaches. As with any supplement, talk to a doctor before starting a supplement regimen.
Chiropractic Care For Migraines
References
Ariyanfar, Shadi, et al. “Review on Headache Related to Dietary Supplements.” Current Pain and headache report vol. 26,3 (2022): 193-218. doi:10.1007/s11916-022-01019-9
Bryans, Roland, et al. “Evidence-based guidelines for the chiropractic treatment of adults with headache.” Journal of Manipulative and physiological therapeutics vol. 34,5 (2011): 274-89. doi:10.1016/j.jmpt.2011.04.008
Diener, H C et al. “The first placebo-controlled trial of a special butterbur root extract for the prevention of migraine: reanalysis of efficacy criteria.” European Neurology vol. 51,2 (2004): 89-97. doi:10.1159/000076535
Kajjari, Shweta, et al. “The Effects of Lavender Essential Oil and its Clinical Implications in Dentistry: A Review.” International Journal of clinical pediatric dentistry vol. 15,3 (2022): 385-388. doi:10.5005/jp-journals-10005-2378
Maier, Jeanette A et al. “Headaches and Magnesium: Mechanisms, Bioavailability, Therapeutic Efficacy and Potential Advantage of Magnesium Pidolate.” Nutrients vol. 12,9 2660. 31 Aug. 2020, doi:10.3390/nu12092660
Mansouri, Samaneh, et al. “Evaluating the effect of Coriandrum sativum syrup on being migraine-free using mixture models.” Medical Journal of the Islamic Republic of Iran vol. 34 44. 6 May. 2020, doi:10.34171/mjiri.34.44
Pareek, Anil, et al. “Feverfew (Tanacetum parthenium L.): A systematic review.” Pharmacognosy Reviews vol. 5,9 (2011): 103-10. doi:10.4103/0973-7847.79105
Skypala, Isabel J et al. “Sensitivity to food additives, vaso-active amines and salicylates: a review of the evidence.” Clinical and translational allergy vol. 5 34. 13 Oct. 2015, doi:10.1186/s13601-015-0078-3
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