Wellness
Clinic Wellness Team. A key factor to spine or back pain conditions is staying healthy. Overall wellness involves a balanced diet, appropriate exercise, physical activity, restful sleep, and a healthy lifestyle. The term has been applied in many ways. But overall, the definition is as follows.
It is a conscious, self-directed, and evolving process of achieving full potential. It is multidimensional, bringing together lifestyles both mental/spiritual and the environment in which one lives. It is positive and affirms that what we do is, in fact, correct.
It is an active process where people become aware and make choices towards a more successful lifestyle. This includes how a person contributes to their environment/community. They aim to build healthier living spaces and social networks. It helps in creating a person’s belief systems, values, and a positive world perspective.
Along with this comes the benefits of regular exercise, a healthy diet, personal self-care, and knowing when to seek medical attention. Dr. Jimenez’s message is to work towards being fit, being healthy, and staying aware of our collection of articles, blogs, and videos.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Diets, Fitness
A new diet plan that dictates that you eat only one food for several weeks to lose weight fast is drawing warnings from many experts who say it is dangerous and only successful in the short term.
The Mono Diet (sometimes called the Banana Island or Monotrophic Diet) was popularized by a YouTube star nicknamed “Freelee the Banana Girl” (real name: Leanne Ratcliffe) who claimed it helped her lose weight, the New York Post reports.
Ratcliffe claimed to have lost 40 pounds eating close to 30 bananas a day.
A new version, the Sweet Potato Diet, promises the spud can help you lose 12 pounds in just two weeks. The hashtag #monomeal on Instagram, which highlights pictures of people’s meals containing a single food, has more than 38,000 posts, and the diet was one of the most searched in 2016, according to Google.
Frances Largeman-Roth, a registered dietitian and author of “Eating in Color,” tells the Post you can lose weight by eating only one food, but it’s likely to result from eating less.
“Yes, this diet can produce weight loss,” she says “But, the weight loss is a result of caloric restriction — not because any particular food is magically producing weight loss. It’s an incredibly restrictive and unbalanced diet and I do not recommend that anyone follow it.”
Experts warn such diets can also cause symptoms like dizziness and lead to some serious health problems, including dangerous metabolic changes and muscle loss.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Anti Aging
Here’s a scenario that’s probably easy for you to imagine: You’ve just endured a grueling flight to a far-off travel destination. After your arrival at the airport, you spot your luggage on the baggage carrousel. But as grab it, you feel that scary twinge in your back that feels like a pulled muscle or worse.
If this sounds like something you’ve experienced, you have plenty of company. Thousands of Americans suffer low back injuries when traveling each year. And, the truth is, the end of a long journey is the most dangerous moment for a traveler’s back, according to orthopedic specialists.
“When you rush to get your luggage and throw it on the cart to be the first to get customs and out, that’s when you can your hurt your back,” says Dr. Garth Russell, founding member of the Columbia Orthopedic Group in Missouri.
Travel can be a prescription for back pain and injury, experts agree. The long periods of forced immobility in airplanes, lifting the luggage packed with heavy documents or vacation gear, the fatigue, and the time pressure — not to mention the less-than-firm hotel beds — can add up to back spasms and sciatic nerve pain.
Since back pain is the most frequent cause of lost work days after the common cold, according to the American Academy of Orthopaedic Surgeons, it’s crucial take prudent precaution to protect your back when traveling.
“Summer vacation can spell disaster for your aching back if you don’t pay attention to how you move and how you prepare yourself for the journey,” says Dr. Richard Berger, a noted orthopedics surgeon and assistant professor of orthopedics at Rush University in Chicago. “People will be traveling in planes, trains and cars for hours and back pain can ruin even the best laid vacation plans.”
But Berger tells Newsmax Health a handful of back-saving tips can be the difference between a great vacation and a panful experience away from home. Here are his best suggestions:
Lift luggage in stages. “Move slowly and deliberately,” he says. “It’s the sudden jerking movements going full throttle that injure most patients.”
Never twist while lifting. This common error is the most frequent way people injure their back, says Berger, who explains that it takes much less force to cause injury when twisting than when lifting straight up and down.
Ask for help if you have back trouble. “Don’t hesitate to ask another passenger or flight attendant for help,” he says. “Explain your condition and most folks will be happy to assist.”
Ship bags instead. Mail your essentials to the designated destination and avoid luggage entirely. “With airline fees for checked luggage skyrocketing, this may also turn out to be an economical solution, too,” he says
Pack light. Moving a few light bags instead of one very heavy one, will likely avoid back injuries. “This is especially true if you are on an extended vacation with multiple stops so you have to transfer your bags in and out of your vehicles or into overhead bins and compartments,” he notes.
Plan for medication. If you are running low on your pain medication, get new prescriptions from your doctor and fill them so that you have enough. It may seem obvious but do not check medication with your luggage. “You may need them in flight or you may get delayed so that you may need more meds that you originally expected,” he says. Also: Bring backup over-the-counter medications such as Tylenol, Motrin or Aleve.
Ice, ice, baby. If you do suffer a back injury a pack of ice may be your first line of defense. Your flight attendant can fill a bag for you. Place it on your back for 20 minutes, then off for 20 minutes. Products like Icy Hot or Bengay Pain relief medicated patches may also provide relief.
Heat wraps work. There are disposable, portable hot packs that heat up after you open them and you can apply them as needed. Ask your pharmacist to suggest a few brands and check with your airline to make sure they allowed.
Muscle relaxants. These not only treat but may avoid back issues during a long flight. Ask your doctor if they are right for you.
Get the right seat. An aisle seat makes it easier to get in and out of your seat. Moreover, an aisle seat offers you the freedom to get up and move around more frequently.
Get up and move. This is crucial because sitting for an extend period of time stiffens the back muscles, putting stress on the spine and can cause pain. Get up to stretch often. Stretch the hamstrings muscles especially which will reduce stiffness and tension. If you are taking a road trip, stop for a stretch break every couple of hours.
Use a lumbar pillow. If you don’t own your own lumbar support, use a pillow, blanket or rolled up jacket to support the national curve of your back when traveling. Speaking of pillows, if you are staying in a hotel, your may sleep better if you bring your own pillow.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Natural Health, Wellness
Whether your friend has hurt your feelings or you’re upset over a lovers tiff, swearing could help to ease your pain, according to new research published in the European Journal of Social Psychology.
Carried out by Dr Michael Philipp, a lecturer at Massey University’s School of Psychology, New Zealand, along with Laura Lombardo from the University of Queensland, Australia, the work looks at the effect of swearing on “short-term social distress,” which could be anything from an argument with your partner to being excluded from a social situation.
Although previous studies have looked at common methods for relieving both physical and social pain, fir example with paracetamol, none have so far looked at whether swearing aloud could also help relieve social distress in the same way that it has previously been shown to ease physical distress.
To test this idea, the study looked at Pain Overlap Theory, which suggests that physical and social/emotional pain share the same underlying processing system, and anything affecting physical pain will also have similar effects on social pain.
For the research 70 participants were split into two groups, and tested for feelings of social pain and sensitivity to physical pain.
During the study participants had to write either about an inclusive social situation, or a distressing one, to induce the corresponding emotions. They were then were randomly assigned to either swear aloud or say a non-swear word aloud.
The results showed that those participants who were socially distressed experienced less social pain and less sensitivity to physical pain than those who didn’t swear.
“Previous research suggests that social stressors, like rejection and ostracism, not only feel painful but also increase people’s sensitivity to physical pain,” explained Dr Phillip. He also added that swearing can help ease both social and physical pain by reducing its intensity, by distracting the person in pain.
However, Dr Phillip also pointed out that swearing may not have the same effect if used on an everyday basis or in a situation which is only mildly irritating or stressful, when the use of profanity may lose its impact.
He also added that swearing is not a quick answer for those experiencing serious emotional pain and stress such as grief or abuse, when clinical care may be needed.
Previous research on swearing has also found that cursing aloud can make you stronger. In a small-scale study published early last month, a team of researchers found that participants who completed a test of anaerobic power — a short, intense period on an exercise bike — and isometric handgrip test — produced more power and had a stronger grip if they swore while completing the exercises.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Diets, Fitness
Bathing suit season is here, and for many of us that means no longer being able to hide those extra pounds beneath a chunky sweater. Fortunately, there are some small and easily implemented lifestyle adjustments that can quickly shrink your waistline.
Here are 10 ways to slim down for swimsuit season. The best part? None involve the gym.
Plan ahead: Making meals ahead of time can save you calories in the long run. Try cooking up large-batch dinners over the weekend and simply reheat throughout the week. Lisa Lillien, author of the “Hungry Girl” Website, featuring advice on guilt-free eating, suggests emphasizing lean proteins and veggies. Commit time on the weekend to meal prep and all you have to do is throw the ingredients in the pan during the week.
Drink more: Water, that is. Staying hydrated is important for your overall body function and can prevent you from feeling hungry. Sometimes the body confuses dehydration with the sensation of hunger. This problem comes with an easy solution — drink more water. Bring a travel water bottle with you when you’re on the go so you can remember to stay hydrated.
Limit or avoid alcohol: Cutting out alcohol is one of the quickest ways to lose weight. Alcohol triggers a process in the body similar to sugar. It can set off the same insulin resistance that can cause weight gain. For six days of the week, cut out alcohol.
Snack on healthy foods: Keep a variety of healthy snacks around to satisfy cravings. Protein bars and nuts are great snacks that will satisfy your hunger and prevent you from making poor food decisions at meal times. Fresh fruit and veggies are another great snack option.
Banish stress: Maintaining a healthy diet isn’t about never indulging. It’s about eating healthy foods the majority of the time and treating yourself on occasion. Don’t stress out if you veer off course. Instead, do what you can to get back on track. Stress can actually be a source of weight gain, so try to focus on the positive.
Careful with carbs: Processed white carbs are a no-no. They spike blood sugar levels and cause the pancreas to produce insulin, which causes the accumulation of fat. Instead, opt for refined carbs like brown rice and oats.
Start with soup: According to research from Penn State University, soup is a great diet food. The combination of liquids and solids helps make you feel full faster. Eat it before a meal and you may be able to decrease your overall calorie intake by up to 20 percent.
Consider your coffee: Black coffee isn’t a diet buster — it’s the milk and sugar that go in it. A latte from your favorite coffee shop can be a hidden source of fat and calories. Try swapping your usual espresso for a plain black or green tea.
Stop multitasking: A recent study in the American Journal of Clinical Nutrition found that multitasking while you eat will leave you feeling unsatisfied. Instead, slow down and enjoy your time savoring your meal without the distractions.
Spice it up: According to a recent study led by David Heber, a professor of medicine and director of the Center for Human Nutrition at the University of California-Los Angeles, capsaicin — the compound found in chili peppers — speeds metabolism and helps burn calories. Participants in the study were given a capsaicin supplement or a placebo for four weeks. The group who received capsaicin burned more fat for several hours after the meal for a total of 100 to 200 more calories a day. Spicy foods may also make you feel fuller more quickly than bland foods.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Natural Health, Wellness
A compound in a plant found throughout Southeast Asia is a more powerful anti-HIV compound than the drug AZT that’s used to treat the condition, says a study published in the Journal of Natural Compounds.
Patentiflorin A, a chemical derived from the willow-leaved Justicia, stood out in a screening of more than 4,500 plant extracts by a team of scientists from the University of Illinois at Chicago, Hong Kong Baptist University, and the Vietnam Academy of Science and Technology to see if they had any effect against the HIV virus.
AZT is an anti-viral drug that doesn’t cure HIV, but reduces the amount of the virus in the body and reduces the risk of developing AIDS. It was the first drug approved by the FDA to treat HIV infection in 1987. Today, it is still the cornerstone of HIV treatment, although it is combined with other drugs to increase effectiveness and reduce side effects.
For the current study, Lijun Rong, professor of microbiology and immunology in the UIC College of Medicine, and his colleagues zeroed in on patentiflorin A because of its ability to inhibit an enzyme needed for HIV to incorporate its genetic code into a cell’s DNA.
AZT inhibits this enzyme, called reverse transcriptase. In studies of human cells infected with the HIV virus, patentiflorin A was significantly better at inhibiting the enzyme than AZT.
“Patentiflorin A was able to inhibit the action of reverse transcriptase much more effectively than AZT, and was able to do this both in the earliest stages of HIV infection when the virus enters macrophage cells, and alter infection when it is present in T cells of the immune system,” said Rong.
Patentiflorin A was also was effective against known drug-resistant strains of the HIV virus, making it a very promising candidate for further development into a new HIV drug.
“Patentiflorin A represents a novel anti-HIV agent that can be added to the current anti-HIV drug cocktail regimens to increase suppression of the virus and prevention of AIDS,” Rong said.
The researchers were also able to synthesize patentiflorin A. “If we can make the drug in the lab, we don’t need to establish farms to grow and harvest the plant, which requires significant financial investment, not to mention it has an environmental impact,” Rong said.
Other advances are being made in the battle against HIV. Last year, scientists at the Oregon National Primate Research Center found that giving infant monkeys human antibodies within 24 hours of being exposed to a virus similar to HIV totally cleared them of the virus within two weeks. Current HIV treatments keep the virus in check, but once a person stops taking anti-HIV drugs, the virus returns.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Functional Medicine, Natural Health, Remedies, Skin Health, Wellness
Summer’s officially just a week away, and millions of Americans are facing high odds of suffering from sunburn in coming months.
If you catch too many rays and wind up looking like a lobster, head straight to your kitchen. No kidding. Here are some surprising home remedies to soothe the burn that are as good as — or better than — commercially available skin creams and lotions:
Cucumbers: These vegetables are rich in vitamin C and caffeic acid, both of which help to soothe irritated skin and reduce swelling. Cukes also have compounds with analgesic properties to numb pain. You can slice cold cucumbers and apply them to burned areas. Better yet, make a paste by mashing or blending a couple of cucumbers and apply it chilled.
Lettuce: The greens have painkilling compounds that can take the sting out of sunburn. Boil the leaves in water, then strain and chill the liquid. Apply the fluid with cotton balls.
Potatoes: These tubers have been used throughout history to ease burns, bites, scrapes, and other skin problems. Blend one or two until they get pasty — you may have to add a splash of water — then chill the paste and apply via cotton balls.
Honey: This remedy for burns goes back to ancient Egyptian times. Honey reduces inflammation, provides nutrients to the damaged tissue and seals in moisture. It also has antiseptic properties. Just spread some of the sweet stuff where it hurts.
Apple cider vinegar: A common home remedy for a variety of problems from poison ivy to acid reflux to allergies, the cider also works on sunburn. You may want to dilute it a little since one of the active ingredients, acetic acid, may sting when applied. Use cotton balls or soak a washcloth in the solution for more coverage.
Coconut oil: You can use this for both protection — it has a sun protection factor (SPF) somewhere between 5 and 10 — and relief if you just stay out too long without any other sunscreen. Apply it directly to sunburned areas and you can feel its soothing effects as its medium-chain fats are absorbed into your skin and work their healing magic.
Oatmeal: Regular rolled oats will do just fine as the oatmeal’s polysaccharides will help to heal your skin. Put about 2 cups into a clean tube sock and add it to a tub of tepid water. Let it soak a few minutes, then climb in. Squeeze out the sock every few minutes, which will turn the water cloudy. When you’re done, air dry or pat yourself off gently with a soft towel.
Yogurt: Yogurt contains probiotics and proteins that will help to heal your skin. Make sure the yogurt is plain with no flavoring and also that it has live, active cultures. Spread it around the burned areas, let it sit for about five minutes, then rinse it off with tepid water.
Witch hazel: The tannins from the plant’s liquid extract reduce inflammation, kill bacteria and repair damaged skin. Use cotton balls or a clean cloth to dab it on sore areas. Reapply as needed.
Aloe vera: The gel from the fleshy leaves of this plant is rich in glyconutrients that soothe and heal all kinds of skin problems, including burns. Slice open a leaf and the gel will ooze out. Apply it directly to sunburned areas.
When suffering from sunburn, also be sure to drink plenty of water, because you’re probably dehydrated too. And try to avoid harsh soaps that will wash away the natural oils of your skin and further dry it out.
Of course, the best sunburn remedy is prevention. That means staying out of the sun during peak hours, typically between 10 a.m. and 2 p.m. And dermatologists strongly recommend wearing a hat, covering exposed areas with clothing and using sunscreen with a SPF of 15 or higher.
Look for sunscreen labeled “full spectrum” to make sure it screens out both UVA and UVB rays. But beware that a lot of sunscreens have toxic chemicals. Your best bet is to check out the Environmental Working Group’s Skin Deep database online to find the safest products.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Diets, Fitness
If you’re concerned about your body image, engage in a bout of exercise. Researchers at the University of British Columbia found that just one 30-minute exercise session makes women feel stronger and thinner.
“Women, in general, have a tendency to feel negatively about their bodies,” says study senior author Kathleen Martin Ginis, professor in UBC Okanagan’s School of Health and Exercise Sciences.
“This is a concern because poor body image can have harmful implications for a woman’s psychological and physical health including increased risk for low self-esteem, depression and for eating disorders,” she said. “This study indicates exercise can have an immediate positive effect.”
Researchers compared the body image and physical perceptions of women who completed 30 minutes of moderate aerobic exercise with those who sat and read. Women in the exercise group had significant improvements in their body image compared to those who didn’t exercise.
The positive effect lasted at least 20 minutes post-exercise. In addition, the research team found that the effect was not due to a change in the women’s mood, but was linked to perceiving themselves as stronger and thinner.
“We all have those days when we don’t feel great about our bodies,” says Martin Ginis. “This study and our previous research shows one way to feel better, is to get going and exercise. The effects can be immediate.”
According to the National Institutes of Health, nearly one half of North American women experience some degree of body image dissatisfaction, and the problem has grown over the last three decades.
Many previous studies have found that exercise has a positive effect on other aspects of mental health including lifting depression and easing anxiety. A study published in Psychosomatic Medicine found that exercise was comparable to antidepressants in treating patients with major depressive disorder.
The exercise doesn’t have to be strenuous to be helpful. A recent study from the University of Connecticut shows that if you’re sedentary, just getting up and moving around can reduce depression and make you feel better about yourself.
