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 take one tablespoon of apple cider vinegar daily and see its health benefits?
Apple Cider Vinegar
Apple cider vinegar is a fermented liquid made from crushed apples. The sugars in the apples are converted to alcohol by yeast and then to acetic acid by bacteria, resulting in a sour-tasting liquid used in cooking and as a health supplement. Research suggests that consuming one tablespoon diluted in 8 ounces of water may offer various potential health benefits. (University of Texas MD Anderson Cancer Center, 2024)
Acetic acid may help improve digestion and promote a healthy gut environment.
Weight Management
It may help increase feelings of fullness, potentially reducing overall calorie intake.
Blood Sugar Regulation
Some studies suggest it can improve insulin sensitivity and help manage blood sugar levels.
Antimicrobial
The vinegar possesses antimicrobial effects that may help fight off harmful bacteria.
Heart Health
Research indicates it might lower cholesterol and triglycerides or fats in the blood.
Skin Benefits
It may help balance skin pH and reduce acne when used in topically diluted form.
Safe Limit
Do not exceed two tablespoons daily to avoid side effects such as digestive discomfort. (MedlinePlus, 2024)
The recommended consumption time varies, but the consensus is to drink it before or during mealtime.
Safely Diluting
Apple cider vinegar is considered safe when consumed in small quantities. However, it should not be drunk straight. It is recommended that it be diluted in water before drinking. Each tablespoon should be diluted in 8 ounces of water. Ways to incorporate into your diet include: (University of Texas MD Anderson Cancer Center, 2024)
Apple cider vinegar is a supplement that should not replace prescribed medications or be used to cure any condition. One of the most significant considerations is its interactions with other substances that can alter the effects of one or more substances. Medications that can interact include: (MedlinePlus, 2024)
Insulin
Insulin regulates blood sugar levels.
Apple cider vinegar can decrease potassium levels.
Combined, they can cause potassium levels to be too low, affecting nerve and muscle function, including the heart.
Antidiabetic Meds
Both antidiabetic medications and apple cider vinegar lower blood sugar levels.
Taking these two together can cause unsafe blood sugar levels.
Diuretic Meds
Both apple cider vinegar and diuretic medications lower potassium levels.
These medications can cause potassium levels to drop too low when taken together.
Digoxin Heart Medication
Apple cider vinegar can lower potassium levels, increasing digoxin’s side effects.
In addition, individuals with kidney conditions may be unable to handle the excess acid from the vinegar. (University of Chicago Medicine, 2018)
Injury Medical Chiropractic & Functional Medicine Clinic
Always contact a healthcare provider before starting a new supplement to ensure it is safe for the individual and their health. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Experience the powerful properties of moringa. Understand its health benefits and how it can support a healthier lifestyle.
Introduction
How often do you experience joint pain after doing daily tasks? Do you find that the upper and lower body extremities are hot and sensitive to the touch? Or do you wake up with widespread joint and muscle discomfort that goes away over the day? Inflammatory effects might result from overlapping pain feelings that are caused by inflammation in certain bodily joints. When this occurs, a lot of folks start searching for strategies to lessen joint inflammation. To lessen joint inflammation, many patients choose holistic therapies that include vitamins, herbal supplements, and nutraceuticals. Moringa is one of the supplements we will examine.
Moringa: The Nutritional Powerhouse
The “Miracle Tree,” or moringa, is a plant that is indigenous to many regions of Africa and Asia and has strong nutritional and therapeutic qualities. This nutrient-dense superfood is a multifunctional plant with a wide range of nutritional and medicinal benefits. (Arora and Arora, 2021) Numerous vital vitamins, minerals, antioxidants, and bioactive substances found in moringa plants support general health. To demonstrate the nutritional value of moringa oleifera, one gram of dried moringa leaves contains:
9 grams of protein.
Vitamin C: 51.7 milligrams
378 mcg of Vitamin
185 mg of calcium; 337 mg of potassium; 4 mg of iron; and 147 mg of magnesium
Two grams of fiber
Additionally, moringa’s inherent capacity to reduce inflammation and ease joint pain brought on by arthritis and other joint disorders is among its most advantageous qualities for a large number of people.
A Natural Remedy For Inflammation
The body’s normal reaction to diseases, traumas, and long-term joint disorders like arthritis is inflammation. Depending on how severe the damaged region is, a person may have either acute or chronic inflammation. In contrast to chronic inflammation, which may result in overlapping risk profiles and cause tissue damage and long-term discomfort, acute inflammation causes redness and heat to radiate from the afflicted location. When this occurs, moringa’s anti-inflammatory properties may aid in the natural reduction of joint inflammation.
How Moringa Helps Fight Inflammation
Moringa has numerous beneficial properties to reduce the impact of inflammation; it includes:
Antioxidant Riched
Strong antioxidants found in moringa neutralize dangerous oxidants brought on by inflammation and oxidative stress while also inhibiting the pro-inflammatory enzymes quercetin and kaempferol. (Chis and others, 2023) By neutralizing free radicals, moringa’s antioxidant properties help reduce the harm they cause. (Jimenez-Vergara et al., 2017)
Contains Natural Anti-Inflammatory Compounds
Moringa has strong antioxidants that neutralize dangerous oxidants brought on by inflammation and oxidative stress while blocking the pro-inflammatory enzymes quercetin and kaempferol. (Chis and others, 2023) Moringa’s antioxidant properties may neutralize free radicals and reduce their harmful effects. In 2017, Vergara-Jimenez et al.
Supports Immune Function
Many individuals are unaware that immune system failure is often associated with chronic inflammation, and that moringa may enhance immunological function. By causing a mild inflammatory phase to aid in healing, moringa consumption may reduce chemical and physical irritants as well as immunological problems. (Xiao and others, 2020) Moringa also contains significant levels of beta-carotene, vitamin A, and vitamin C, which enhance the immune system and support and control a healthy inflammatory response.
Unlocking The Secrets Of Inflammation-Video
Moringa for Joint Pain & Arthritis
Moringa may be a natural remedy for joint pain, whether from rheumatoid arthritis or osteoarthritis, without the typical negative effects of prescription drugs. This is because as the body ages, the joints may get smaller, resulting in inflammation-related pain that eventually leads to malalignment. (Gessl and others, 2021)
Reduces Joint Swelling
The anti-inflammatory properties that moringa has can help decrease joint swelling and reduce stiffness and pain. At the same time, the anti-inflammatory properties of moringa can help improve skeletal muscle dysfunction associated with joint swelling by reducing the pro-inflammatory cytokines. (Sailaja et al., 2022)
Prevents Cartilage Breakdown
The antioxidants in moringa help protect against cartilage degradation, which is a major cause of joint pain.
Improves Joint Mobility & Flexibility
Many people found that incorporating and regularly consuming moringa can help reduce joint pain and stiffness while improving mobility and flexibility in the upper and lower extremities.
Incorporating Moringa Into Your Diet
Many people who are thinking about their health and wellness can make small changes to their daily routine, especially regarding their eating habits. Since food and nutrition are crucial to developing and maintaining a healthy lifestyle, adding moringa into a person’s daily routine can do that. (Bibi et al., 2024) There are several ways to enjoy moringa’s benefits:
1. Moringa Powder
– Adding 1-2 teaspoons of moringa powder to smoothies, soups, or teas can provide an extra nutritional boost to the body.
2. Moringa Capsules
– For individuals with a busy, hectic lifestyle, consuming moringa capsules daily can help many people incorporate taking supplements as a daily habit.
3. Moringa Tea
– For those individuals who enjoy a warm cup of tea, seeping moringa leaves for three to five minutes in hot water can create a soothing anti-inflammatory tea.
4. Moringa Oil (Ben Oil)
– Individuals dealing with joint pain can apply moringa oil to their joints for additional pain relief.
Final Thoughts
Moringa is a powerful superfood with anti-inflammatory and joint pain-relieving properties that can be incorporated into a healthy diet. Due to its essential nutrients, antioxidants, and bioactive compounds can be a natural alternative for individuals seeking relief from arthritis and chronic inflammation. Incorporating moringa as part of a healthy dietary habit can improve individuals’ health and joint mobility.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of the various effects of incorporating moringa to reduce the inflammatory effects that are causing joint pain. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine, like incorporating anti-inflammatory foods into their diets to reduce the effects of joint inflammation and restore mobility. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
References
Arora, S., & Arora, S. (2021). Nutritional significance and therapeutic potential of Moringa oleifera: The wonder plant. J Food Biochem, 45(10), e13933. doi.org/10.1111/jfbc.13933
Bibi, N., Rahman, N., Ali, M. Q., Ahmad, N., & Sarwar, F. (2024). Nutritional value and therapeutic potential of Moringa oleifera: a short overview of current research. Nat Prod Res, 38(23), 4261-4279. doi.org/10.1080/14786419.2023.2284862
Chis, A., Noubissi, P. A., Pop, O. L., Muresan, C. I., Fokam Tagne, M. A., Kamgang, R., Fodor, A., Sitar-Taut, A. V., Cozma, A., Orasan, O. H., Heghes, S. C., Vulturar, R., & Suharoschi, R. (2023). Bioactive Compounds in Moringa oleifera: Mechanisms of Action, Focus on Their Anti-Inflammatory Properties. Plants (Basel), 13(1). doi.org/10.3390/plants13010020
Cuellar-Nunez, M. L., Gonzalez de Mejia, E., & Loarca-Pina, G. (2021). Moringa oleifera leaves alleviated inflammation through downregulation of IL-2, IL-6, and TNF-alpha in a colitis-associated colorectal cancer model. Food Res Int, 144, 110318. doi.org/10.1016/j.foodres.2021.110318
Gessl, I., Popescu, M., Schimpl, V., Supp, G., Deimel, T., Durechova, M., Hucke, M., Loiskandl, M., Studenic, P., Zauner, M., Smolen, J. S., Aletaha, D., & Mandl, P. (2021). Role of joint damage, malalignment and inflammation in articular tenderness in rheumatoid arthritis, psoriatic arthritis and osteoarthritis. Ann Rheum Dis, 80(7), 884-890. doi.org/10.1136/annrheumdis-2020-218744
Sailaja, B. S., Hassan, S., Cohen, E., Tmenova, I., Farias-Pereira, R., Verzi, M. P., & Raskin, I. (2022). Moringa isothiocyanate-1 inhibits LPS-induced inflammation in mouse myoblasts and skeletal muscle. PLOS ONE, 17(12), e0279370. doi.org/10.1371/journal.pone.0279370
Vergara-Jimenez, M., Almatrafi, M. M., & Fernandez, M. L. (2017). Bioactive Components in Moringa Oleifera Leaves Protect against Chronic Disease. Antioxidants (Basel), 6(4). doi.org/10.3390/antiox6040091
Xiao, X., Wang, J., Meng, C., Liang, W., Wang, T., Zhou, B., Wang, Y., Luo, X., Gao, L., & Zhang, L. (2020). Moringa oleifera Lam and its Therapeutic Effects in Immune Disorders. Front Pharmacol, 11, 566783. doi.org/10.3389/fphar.2020.566783
Can many individuals with sleep issues incorporate natural botanicals to get a good night’s sleep and reduce stress?
Why Sleep Is Important?
Often, many people are constantly on the move and trying to find ways to rest and relax; however, in today’s world, many individuals are still experiencing various sleep issues that are not fulfilling them to achieve the full 8 hours of restful sleep. How often have you experienced fatigue throughout the day due to staying up late working on a project? Do you doom scroll on your phone while lying in bed at night that you accidentally stayed up late? Or do chronic health issues keep you up at night, which makes sleep difficult? When it comes to understanding why sleep is important, many people do not realize that sleep plays a huge role in cognitive functioning, mental health, and creativity. (Charest & Grandner, 2020) When environmental factors start to impact the body over time, it can lead to the development of sleep disorders. Environmental factors like stress can affect the circadian rhythm, causing dysregulation and sleep disorders. (Agorastos & Olff, 2021) However, there is some good news: there are various natural ways to help relax the body, get the full recommended amount of sleep without medications, and even help many people stay asleep longer. We associate with certified medical providers who inform our patients of the benefits of getting the full recommended amounts of sleep to reduce the stress affecting the body. While asking important questions to our associated medical providers, we advise patients to integrate natural ways to reduce stress and sleep disorders to ensure proper sleeping habits. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Balancing Body & Metabolism- Video
Natural Botanicals & Remedies To Promote Sleep
When it comes to incorporating healthy sleeping habits, many individuals have found natural remedies to not only stay asleep but also reduce any stressors associated with environmental factors. Many people trying to make small changes in their sleeping habits can do some of the following:
Have the room be in a comfortable, cool temperature
Additionally, herbal botanicals can help relax the body and ensure proper sleep. Almost all natural botanicals are found in teas and supplements at the local grocery store. Below are some botanicals that can help many individuals get quality sleep.
Valerian
As a native to Europe and Asia, valerian is a perennial flowering plant with a unique and long history in traditional medicine, as it is used as a sedative and an anxiolytic. However, it has many sleep-promoting effects. (Yeom & Cho, 2024) The unique characteristic of valerian is that it interacts with the neurotransmitter GABA, as it is used to reduce sleep onset latency and increase sleep quality. (Bruni et al., 2021) The valerian plant can be utilized in a tea or a supplement as it is given to individuals for about 2 weeks at a time for its beneficial effects to start to work.
Ashwagandha
Known as winter cherry and located in India, ashwagandha has numerous health properties that can help many people with multiple ailments. The entire plant has been marketed in many forms and is common in pills and capsules as it possesses anti-inflammatory and antioxidant properties. (Cheah et al., 2021) Additionally, ashwagandha in small dosages can help improve cognitive function and immunity and reduce cortisol levels to help relax the body. (Park et al., 2023) Sleep can come easily to the individual when the body is relaxed after taking ashwagandha.
Chamomile
A common herb that can be used in teas, oils, or extracts, chamomile has been used as a sedative, mild analgesic, and sleep medication as it induces relaxation. (“Chamomile,” 2012) In tea form, this herb can become the most relaxing drink to sip at night and make a person sleepy. At the same time, when people drink chamomile, its soothing, beneficial properties can relieve and target the receptors in their central nervous system, causing them to be stressed and anxious, thus calming them down.
Lavender
As one of the most popular herbs everyone uses, from teas to aromatherapy, lavender is a multipurpose plant with many beneficial properties that can help anyone. Lavender has two main components, linalool, and linalyl, with sedative, antinociceptive, and anti-spasmolytic effects to stimulate the parasympathetic system. (Hamzeh et al., 2020) This, in turn, can help relax the body with its calming aroma and provide beneficial results for individuals dealing with insomnia. In its essential oil form, lavender can help increase the total amount of NREM (non-rapid eye movement) and reinforce a person’s sleep ability. (Ren et al., 2025) By making small changes and incorporating these natural botanicals to provide better sleep quality, many people will notice their bodies becoming more relaxed, their minds less anxious, and finally get that full 8 hours of sleep they deserve because sleep is for everyone, not the weak.
References
Agorastos, A., & Olff, M. (2021). Sleep, circadian system and traumatic stress. Eur J Psychotraumatol, 12(1), 1956746. doi.org/10.1080/20008198.2021.1956746
Bruni, O., Ferini-Strambi, L., Giacomoni, E., & Pellegrino, P. (2021). Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Nutrients, 13(2). doi.org/10.3390/nu13020530
Charest, J., & Grandner, M. A. (2020). Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep Med Clin, 15(1), 41-57. doi.org/10.1016/j.jsmc.2019.11.005
Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE, 16(9), e0257843. doi.org/10.1371/journal.pone.0257843
Hamzeh, S., Safari-Faramani, R., & Khatony, A. (2020). Effects of Aromatherapy with Lavender and Peppermint Essential Oils on the Sleep Quality of Cancer Patients: A Randomized Controlled Trial. Evid Based Complement Alternat Med, 2020, 7480204. doi.org/10.1155/2020/7480204
Park, C. W., Hong, K. B., Suh, H. J., & Ahn, Y. (2023). Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors. J Food Drug Anal, 31(2), 278-288. doi.org/10.38212/2224-6614.3456
Ren, Y. L., Chu, W. W., Yang, X. W., Xin, L., Gao, J. X., Yan, G. Z., Wang, C., Chen, Y. N., Xie, J. F., Spruyt, K., Lin, J. S., Hou, Y. P., & Shao, Y. F. (2025). Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. J Ethnopharmacol, 337(Pt 3), 118942. doi.org/10.1016/j.jep.2024.118942
Yeom, J. W., & Cho, C. H. (2024). Herbal and Natural Supplements for Improving Sleep: A Literature Review. Psychiatry Investig, 21(8), 810-821. doi.org/10.30773/pi.2024.0121
Can melatonin help many individuals dealing with sleep issues and help them stay asleep longer and feel refreshed in the morning?
What Is Melatonin?
How often do you have trouble sleeping at night? Do you constantly toss and turn at night, which makes you stay awake even longer? Or do you feel continually stressed, and you feel more tired than before, and that is affecting your routine? Many people can fall asleep instantly when it comes to getting a good night’s sleep. However, when environmental factors like stress and insomnia start to affect the body,while causing many people to deal with restless sleep and symptoms of fatigue that affect their routine. Hence, why are many people taking a supplement known as melatonin to get a full night’s sleep? But what is melatonin, and how can it help improve sleep quality? Located and secreted in the pineal gland, melatonin is a hormone primarily synthesized to regulate the body’s sleep and wake cycle. (Savage et al., 2024) This hormone helps many people fall asleep, stay asleep, and wake up refreshed. At the same time, it is an antioxidant that dampens chronic inflammation and helps with the immune system. We associate with certified medical providers who inform our patients of the effects of melatonin as a supplement to reduce overlapping risk profiles affecting sleep quality. While asking important questions to our associated medical providers, we advise patients to incorporate various techniques to stay asleep longer and utilize melatonin when needed. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Its Benefits
Melatonin is a hormone that is producedfrom the body’s pineal gland, and it can naturally command the circannual rhythm as its synthesis and exert its effect on the body’s biological rhythm and sleep initiation. (Boutin et al., 2023) There are many benefits that melatonin provides as it can:
Lengthen total sleep time
Reduce seasonal depression
Increase human growth hormone levels
Help with eye health
Treat GERD
However, many people have noticed that melatonin has hypnotic “effects” that are exerted through thermoregulatory mechanisms. Melatonin helps the body lower its core temperature, reduce arousal, and increase sleep propensity (Dawson & Encel, 1993). This allows many people dealing with sleep disorders to have a good night’s rest and feel better when waking up.
Eating Right To Feel Better- Video
How Melatonin Improves Sleep
When it comes to melatonin and improving sleep quality, many people with sleep disorders like insomnia, CRSD (Circadian Rhythm Sleep Disorder, and DSPD (Delayed Sleep Phase Disorder) use melatonin in pill and gummy form to administer the beneficial properties of improving sleep initiation and maintenance. (Cruz-Sanabria et al., 2023) At the same time, melatonin, especially exogenous melatonin, can be prescribed by a doctor or taken as a supplement in pill, tablet, or gummy form and has been the most frequently requested as a non-prescription sleep pain to promote total sleep time. (Costello et al., 2014) However, even though melatonin is used as a dietary supplement, it has to be regulated to what dosage the individual takes to reduce adverse effects. (Tuft et al., 2023) This is because taking too much melatonin can lead to the development of chronic conditions. If a person is taking medication, it can cause overlapping risk profiles for the individuals. Luckily, when it comes to reducing sleep disorders, taking melatonin for at least 30 minutes to an hour before bed can allow the body to relax and help kickstart the sleep-wake cycle for individuals to get that full night’s rest they deserve.
References
Boutin, J. A., Kennaway, D. J., & Jockers, R. (2023). Melatonin: Facts, Extrapolations and Clinical Trials. Biomolecules, 13(6). doi.org/10.3390/biom13060943
Costello, R. B., Lentino, C. V., Boyd, C. C., O’Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J, 13, 106. doi.org/10.1186/1475-2891-13-106
Cruz-Sanabria, F., Carmassi, C., Bruno, S., Bazzani, A., Carli, M., Scarselli, M., & Faraguna, U. (2023). Melatonin as a Chronobiotic with Sleep-promoting Properties. Curr Neuropharmacol, 21(4), 951-987. doi.org/10.2174/1570159X20666220217152617
Tuft, C., Matar, E., Menczel Schrire, Z., Grunstein, R. R., Yee, B. J., & Hoyos, C. M. (2023). Current Insights into the Risks of Using Melatonin as a Treatment for Sleep Disorders in Older Adults. Clin Interv Aging, 18, 49-59. doi.org/10.2147/CIA.S361519
Can protein powder be used in different ways to effectively support nutrition goals for individuals who aim to build muscle, maintain weight, or acquire more protein in their diet?
Different Ways To Use Protein Powder
Protein powder is a quick and easy way to get protein before or after a workout. Add a scoop to a shaker bottle, mix with water, and you’re ready. However, having the same shake daily can become boring. Finding different ways to use protein powder can be a welcome change in workout nutrition habits. It is versatile, making it a great addition to smoothies, baked goods, oatmeal, yogurt, and more.
Learning different ways to use protein powder can help create an exciting and diversified menu, from meals to snacks. Individuals can use conventional or organic powder. Here are a few ideas:
Oatmeal
Adding protein powder to overnight oats or stovetop oatmeal is a great way to increase protein content.
Protein powder mixes well with oats and milk.
Baked Goods
Protein powder goes well with many baked goods.
Another way to use protein powder is to add it to brownie, muffin, cupcake, or cookie recipes.
Yogurt
Combine with yogurt and fruit for a nutrient and calorie-dense breakfast or snack to fuel the body.
It’s also a great post-workout snack.
Coffee
Adding protein powder to coffee makes it easy to increase daily protein intake.
Stir with a spoon, like adding powdered cream, or blend or froth hot coffee with protein powder to make it like a cappuccino.
Pancakes
Adding to a batch of pancakes is a great way to use protein powder.
How much protein powder per day?
Consuming one to two scoops (between 25 to 50 grams) daily is generally safe, which is what most recipes call for. Following the recommended dosage on the product label is highly recommended. The Recommended Dietary Allowance of protein for a healthy adult, regardless of age, is 0.8 grams per kilogram of body weight per day. (Wu G. 2016)
How long after a workout should protein powder be taken?
Whether running or lifting weights, consuming protein within the anabolic window approximately 30 minutes to two hours after a workout enhances muscle recovery, repair, and growth. (Aragon A. A., & Schoenfeld, B. J. 2013) Daily protein intake is recommended for improved performance, muscle growth, and optimal recovery. (Cintineo H. P. et al., 2018) Muscle building is 25 percent higher when protein intake is evenly spaced throughout the day. (Mamerow M. M. et al., 2014)
Protein Shake Side Effects
Consuming the recommended amount of one to two scoops daily is generally safe and doesn’t have side effects. However, exceeding recommended daily intake can cause unwanted side effects that include:
Bloating
Flatulence
Increased bowel movements
Acne
Nausea
Thirst
Fatigue
Headache
Lack or loss of appetite
Studies have found that excess whey protein supplementation is associated with increased aggression, acne, and disturbance of the gut microbiota. (Vasconcelos Q. D. J. S. et al., 2021)
For individuals who want to get more out of their pre- or post-workout supplements, choose high-quality organic protein powders that contain all essential amino acids and wholesome ingredients with no fillers or additives. Consult a healthcare provider if considering supplementing with protein powder or looking to increase protein intake along with a registered dietitian to help determine how much protein is needed based on personal needs, activity, and fitness levels and goals.
Injury Medical Chiropractic and Functional Medicine Clinic
Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Benefits of a Healthy Diet and Chiropractic Care
References
Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition, 5, 83. doi.org/10.3389/fnut.2018.00083
Gorissen, S. H. M., Crombag, J. J. R., Senden, J. M. G., Waterval, W. A. H., Bierau, J., Verdijk, L. B., & van Loon, L. J. C. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino acids, 50(12), 1685–1695. doi.org/10.1007/s00726-018-2640-5
Batsis, J. A., Petersen, C. L., Cook, S. B., Al-Nimr, R. I., Driesse, T., Pidgeon, D., & Fielding, R. (2021). Impact of whey protein supplementation in a weight-loss intervention in rural dwelling adults: A feasibility study. Clinical nutrition ESPEN, 45, 426–432. doi.org/10.1016/j.clnesp.2021.07.006
West, D. W. D., Abou Sawan, S., Mazzulla, M., Williamson, E., & Moore, D. R. (2017). Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients, 9(7), 735. doi.org/10.3390/nu9070735
Fekete, Á. A., Giromini, C., Chatzidiakou, Y., Givens, D. I., & Lovegrove, J. A. (2018). Whey protein lowers systolic blood pressure and Ca-caseinate reduces serum TAG after a high-fat meal in mildly hypertensive adults. Scientific reports, 8(1), 5026. doi.org/10.1038/s41598-018-23333-2
Ha, D. J., Kim, J., Kim, S., Go, G. W., & Whang, K. Y. (2021). Dietary Whey Protein Supplementation Increases Immunoglobulin G Production by Affecting Helper T Cell Populations after Antigen Exposure. Foods (Basel, Switzerland), 10(1), 194. doi.org/10.3390/foods10010194
Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. doi.org/10.1039/c5fo01530h
Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10(1), 5. doi.org/10.1186/1550-2783-10-5
Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., Layman, D. K., & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876–880. doi.org/10.3945/jn.113.185280
Vasconcelos, Q. D. J. S., Bachur, T. P. R., & Aragão, G. F. (2021). Whey protein supplementation and its potentially adverse effects on health: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 46(1), 27–33. doi.org/10.1139/apnm-2020-0370
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.
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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
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