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.
In addition to ramping up my mileage during my training for the Tokyo Marathon, I also focused on eating well. And experts say that’s a smart strategy. “Fueling your body for maximum performance starts long before your actual marathon,” says Annamarie Poluha, a nutritionist and the Wellness Coordination Manager at ASICS America. “The most critical component outside of training and nutrition is to ensure that your body is optimized.” In other words, you want your body chemistry to work for you, rather than sabotage you. So what is the right nutritional balance?
In a perfect world, Poluha recommends that marathoners-in-training work with a functional medicine doctor, who will run blood and other tests then prescribe micronutrients to enhance digestion and levels of absorption, as well as reduce inflammation. Going it alone? Just remember that “sustained energy is always achieved through a blood sugar-balanced and anti-inflammatory diet and consistent sleep,” she says.
Keep these 6 nutrition strategies in mind to avoid hitting the infamous wall and power through to the finish line:
Eat the BEST carbs
Carb-loading in the form of bagels and pasta is a thing of the past. The new thinking: Focus on the quality of carbohydrate. The ultimate carbohydrates to eat in the months, weeks, and days leading up the race are sweet potatoes, brown rice, and quinoa. These power picks are also easy to digest. During your race, your body burns between 150 to 300 carbohydrate calories an hour. One gram of carbohydrates yields four calories, so when you’re carbing up the night before the race, the ideal range is 38 to 75 grams, Poluha says.
Using high-quality fats such as olive oil, coconut oil, and avocado will ensure proper digestion, allowing your body to perform at its best. Avoiding fats altogether, on the other hand, will simply cause you to be hungry too soon. Too much fat will slow your digestion, which in turn will lower your energy and output.
Don’t forget protein
Egg whites and fish are easiest to digest, however chicken breast will ‘hold’ you a bit longer while red meat may slow down digestion.
Get the mix right
While training, aim for power meals and snacks with a ratio of 55-60% carbohydrates, 25-30% protein, and 10-20% fat.
They play a critical role in regulating your body’s water balance while exercising: Proper levels of these electrolytes allow your muscle cells to retain the appropriate amount of water. But you lose electrolytes when you sweat, which will impair your performance. Solution: Sip a sport drinks with sodium in it (an example is “Endurolytes Fizz” by Hammer Nutrition).
Fuel up throughout your run
Shoot for 6-10 ounces of fluid every 2 to 3 miles. If it’s a hot day, you’ll need to take in a bit more. You should start drinking early and not wait until you are thirsty or feel dehydrated (at that time it may already be too late). Recommended sources of fuel: Sport drinks, energy gels, and chews. One final tip from Paluha: “If you need or want to dilute your energy gels and chews, use water and not a sports drink—combined it will yield too much sugar for your digestive system to handle.” And who wants to run to the bathroom?
High quality chondroitin sulfate is just as effective as a widely prescribed non-steroidal anti-inflammatory drug (celecoxib) for the treatment of painful knee osteoarthritis, and possibly safer.
That’s the key finding of a new study, published in the Annals of Rheumatic Diseases, comparing the popular supplement and the prescription medicine.
The researchers have called for chondroitin sulfate’s use in long-term treatment, especially for older people (among who osteoarthritis is common), due to its effectiveness and safety.
Usually treated with non-steroidal anti-inflammatory drugs (NSAIDs) and paracetamol, osteoarthritis is a degenerative joint condition that causes pain, loss of function, and often some degree of disability. It is the most common form of joint disease, and it affects between 20 million and 27 million Americans alone.
Unfortunately, the long-term use of NSAIDs can be risk, with studies showing they can cause increased risk for heart attack and other serious side effects. Because of this, researchers have been looking to find effective and safe alternatives to the NSAIDs that are commonly prescribed for osteoarthritis pain.
For the new study, 604 European osteoarthritis sufferers were randomly assigned to receive one of the two treatments and monitored for six months. One third were given one 800 mg tablet of chondroitin sulfate, another third received 200 mgs of celecoxib (Celebrex, and additional 205 were given two placebo dummy pills.
While pain was reduced and joint function improved in all three treatment methods throughout the six months, the results significantly greater after six and three months in patients treated with chondroitin sulfate or celecoxib. What’s more, there were no significant overall differences in effectiveness of either active treatment, both of which were highly rated by patients.
“This compelling benefit-risk profile, in light of the known clinical risks associated with chronic usage of NSAIDs and paracetamol underscores the potential importance of pharmaceutical grade [chondroitin sulfate] in the management of knee [osteoarthritis],” the researchers said, “especially in the older population requiring long-term treatment.”
The researchers noted that the chondroitin sulfate should be considered as the first option for treatment of this condition.
A diet rich in fiber can help reduce knee pain, and the risk of developing painful osteoarthritis, according to a first-of-its-kind study published in the Annals of the Rheumatic Diseases.
The findings, which draw from two different long-term studies, add to the list of health benefits of a fiber-rich diet, including reductions in blood pressure, weight, inflammation, and blood glucose.
The first study, known as the Osteoarthritis Initiative (OAI), tracked the health of nearly 5,000 older Americans with or at risk of developing the immune disorder, also known as degenerative joint disease or “wear and tear” arthritis, beginning in 2004. The intent of this study was to use the data collected to determine potential risk factors for this condition.
The second, known as the Framingham Offspring cohort study, tracked more than 1,200 adult children of the original Framingham Heart Study, which began in 1971.
Both studies used a questionnaire to determine the dietary fiber intake of each participant, finding that the average person’s intake was between 15 and 19 grams of fiber daily.
Analysis of the results of both studies found that eating more fiber is associated with a lower risk of painful knee osteoarthritis.
Those in the OAI study who ate the most fiber had 30 percent lower risk, while high-fiber diets were linked with a 61 percent reduced risk in the Framingham research group. Additionally, eating more fiber was linked with a significantly lower risk of worsening knee pain.
“These data demonstrate a consistent protective association between total fiber intake and symptom-related knee [osteoarthritis] in two study populations with careful adjustment for potential confounders,” the researchers concluded.
PUSH-as-Rx � is leading the field with laser focus supporting our youth sport programs.� The�PUSH-as-Rx � System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team. �Immediately,�we adjust our methods for our athletes in order to optimize performance.� This highly adaptive system with continual�dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times. Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics.��PUSH-as-Rx � offers specialized extreme performance enhancements to our athletes no matter the age.
Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.
PUSH-as-Rx � fitness facility owner and exercise physiologist Daniel Alvarado gives insight into building muscle.
Inability to grow muscles may be associated with poor�diet and appropriate exercise. Adequate calories and protein are needed to build muscle.
There are a variety of body types than others and many people lose weight easier than others and a number of people put on weight simpler.
For along with doing weight training exercise those who are looking to pack on some muscle, after the correct eating system is crucial.
Here are the best tips on how to build muscle quickly if you’re planning to gain weight and muscle naturally.
Top Foods to Build Muscle Fast
Here are the best foods to add in a muscle development program:
Whole eggs � A complete egg contains vital nutrients, protein and fats to help build muscle.
Clean Protein � �Train for 5-8 ounces per meal of high-quality lean protein.
Broccoli � And other cruciferous vegetables will assist with fat loss and also have essential nutrients for building muscle.
Wild-caught fish � Omega-3s help reduce inflammation and are essential for muscle mass building.
Almond butter � Almonds nutrition provide L-arginine to increase vitamin and NO2 E that will help reduce damage from free radicals after having a heavy workout.
Sweet Potatoes � Yams and sweet potatoes are a superb source of carbohydrates which are gluten-free and alkaline and can help pack on some healthy pounds.
Bananas � This sweet and smooth fruit is saturated in nutrients that support muscle health and is perfect for adding into smoothies for extra calories.
Foods to Avoid
White Sugar � Will raise free radical damage from challenging workouts, leading to exhaustion.
Alcohol�� Empty calories and will remove nutrients that are critical from your own body.
White and Wheat products � Stay away from bleached white products like wheat products, white pasta and white bread. They include anti-nutrients that can slow muscle growth.
Hydrogenated oils � Found in vegetable oil, soybean oil, corn oil, and canola oil cause inflammation which slows recovery of muscles.
Top 5 Natural Muscle Mass Building Supplements
Here are the best five nutritional supplements to assist you to naturally build muscle:
1. Whey Protein (1�2 scoops daily)
Helps increase protein intake and is rapidly absorbed by the body so it�s a perfect protein right before or after a workout.� Avoid whey protein powders that have artificial sweeteners. Look for undenatured whey protein preferably from grass-fed cows with natural sweeteners such as stevia.
2. BCAA�s (follow directions)
These amino acids are crucial for muscle formation and can help build muscles.
3. L-Arginine (1000 mg 2x daily)
Helps with blood vessel dilation and improves the flow of blood.
4. L-Glutamine (5�10 grams daily)
This amino acid helps with muscle recovery and preventing catabolism.
5. Creatine Monohydrate (1�3 grams daily)
Helps increase muscle strength increases so you can train harder. Be constantly aware that consuming more than 1�3 grams daily may be hard on kidneys.
Exercise Suggestion
Doing hefty weight training of 6�12 reps, five days weekly for 45�75 minutes is perfect if you are attempting to gain muscle. Also, limitation when you do cardio and traditional cardio, opt for burst training�instead.
Nutrition Tip
Try this recipe for the Superhuman shake � because in case you need to pack on muscle, ensure that you use up plenty of calories in liquid form. Consuming a milkshake a few times a day with uncooked eggs, almond butter, coconut milk, raw milk and protein powder will help you receive the extra calories you want.
Osteoporosis and low bone mass, which puts folks at increased risk of this debilitating disease, affects a whopping 54 million people in the United States. Ten million actually have the condition while another 44 million have low bone density which puts them at greater risk.
This means that half of all adults over the age of 50 are at risk of breaking a bone and should be concerned about bone health, says the National Osteoporosis Foundation.
“We have our blood pressure checked regularly, and our cholesterol levels measured, but too many of us ignore screening for bone health,” says Dr. E. Michael Lewiecki, director of the New Mexico Clinical Research and Osteoporosis Center.
“Elevated blood pressure can lead to a stroke while elevated cholesterol levels may lead to a heart attack. Low bone density can lead to hip fractures which can also be deadly. “
Studies show that approximately one in two women and up to one in four men age 50 or older will break a bone due to osteoporosis.
“This can seriously affect your independence and lifestyle,” Lewiecki tells Newsmax Health.
May is Osteoporosis Awareness and Prevention Month and the National Osteoporosis Foundation, www.nof.org, has compiled a list of tips and information on how you can prevent, manage, and even reverse the potentially debilitating disease.
Here’s a primer for action, including five steps you can take to protect yourself:
Know your risk factors: Some factors that put people at increased risk uncontrollable, but others involve lifestyle behaviors that can be modified.
Uncontrollable risk factors include:
Being over the age of 50
Being female
Menopause
Family history of osteoporosis
Low body weight or being too thin
Broken bones or height loss
Controllable risk factors include:
Not getting enough calcium or vitamin D
Not eating enough fruits and vegetables
Getting too much protein, sodium, and caffeine
Having an inactive lifestyle
Smoking
Drinking too much alcohol
Losing weight
“It’s important to note that osteoporosis and the broken bones it can cause are NOT part of normal aging,” Claire Gill, chief marketing officer of NOF, tells Newsmax Health.
“There is a lot you can do you protect your bones throughout life. Osteoporosis prevention should begin in childhood, but it doesn’t stop there. Whatever your age, the habits you adopt now can affect your bone health for the rest of your life.”
Take action now: Lewiecki says it’s important to act to prevent osteoporosis before you have a problem with bone loss.
“Although there is a genetic predisposition that affects 80 percent of the people who develop osteoporosis, there is a lot you can do with proper diet, exercise, and supplementation that can optimize your genetics,” he says.
“Making sure that you are getting enough calcium and vitamin D, exercising against gravity, and checking bone density regularly are just a few ways to protect and maintain good bone health.”
Get screened: Lewiecki recommends that all women over the age of 65 and men over the age of 70 get screened annually.
“And if you’ve suffered previous bone fractures, screening should begin at age 50,” he says.
There are medications used to treat osteoporosis. One type helps rebuild new bone, while another slows down bone cells to allow more calcium absorption and prevent more loss.
“”It’s kind of a one-two punch,” notes Lewiecki.
Osteoporosis usually has no symptoms until the person fractures a bone, which is why it is nicknamed “the silent disease.”
“We see people who have lost height or are slumped over and take an X-ray of the spine and sure enough there is a fracture,” says Lewiecki. “Two thirds of people with spinal fracture don’t even know they have them. That’s why it is so important to discuss bone health with your doctor.”
Boost your nutrition: Diet can play an important role in managing osteoporosis says Dr. Gabe Mirkin, who is board certified in sports medicine. A 2010 Rotterdam study of 14,926 people 45 or older, who were followed for 20 years, found that a diet based on vegetables, fruits, dairy, and fish was associated with:
Markedly reduced risk of bone fractures
Higher bone density as seen on x-rays
Stronger bones measured by bending strength tests
“Diets that included a lot of sweets, processed meats or alcohol were associated with increased risk for fracture and weaker, more unstable bones,” Mirkin tells Newsmax Health.
Harvard Medical School researchers noted that calcium is an important nutrient for building bone and slowing the pace of bone loss but it’s not a “magic bullet.” It needs its indispensable assistant, vitamin D, to help the body absorb calcium.
Experts recommend taking 1,000 milligrams (mg) of calcium daily for adults up to age 50 and 1,200 milligrams for people aged 51 and older when bone loss accelerates.
Fortified foods can help provide the vitamin D your need to absorb calcium efficiently or you can manufacture your own by spending 5 to 30 minutes in the sun daily, making sure arms and legs are exposed.
Get moving: Exercise is also an important component of bone health. But always check with your health care provider to ensure you embark upon a safe program.
“You may want to avoid high impact weight bearing exercises like jogging, running, or jumping rope if you are increased risk of fracture,” notes Gill. “Low-impact weight bearing exercises can also help keep bones strong and are a safe alternative. Elliptical machines and fast walking on a treadmill or outdoors are two examples.”
In addition, she recommends lifting weights or using exercise bands to offer resistance against gravity and build stronger bones.
“Osteoporosis is manageable,” she says. “Although there is no cure, there are steps you can take to prevent, slow down or stop its progress. In some cases, you may even be able to improve bone density and reverse the disorder to some degree.”
Ever find yourself going about your day, not even thinking about food, when all of a sudden your appetite kicks in, and you’re at the drive-thru or rummaging through your pantry, looking for whatever it is you crave?
That’s because feeling hungry often has little to do with whether your system really needs food and a lot more to do with some sneaky cues and behaviors you encounter without realizing it. These 6 are among the biggest offenders tricking you into thinking you’re hungry when you really aren’t.
Cooking Shows
There may be a downside to turning to TV for recipe inspiration. A new study found that people who cook from scratch based on recipes they got off a cooking show weighed 11 pounds more than those who watched these shows but didn�t cook very often. The authors of the study, from Cornell University�s Food and Brand Lab, think the extra pounds might have to do with how indulgent TV recipes are. When people make them at home and consume them, they think it’s okay to take in all the extra calories.
Orange and Red-Colored Foods
From a biological perspective, humans �tend to seek out vibrant colored foods, as these contain the most vitamins and minerals,� says Susan Albers, PsyD, clinical psychologist at the Cleveland Clinic and author of 50 More Ways to Soothe Yourself Without Food. �The response is subconscious�think about a time when you’ve walked through a grocery store and found yourself picking up a sack of oranges or bag of red peppers.� But that instinct works against you when you’re face to face with a plate of mac and cheese or gooey nachos. These dishes share a similar hue as oranges do, but they have way more fat and calories.
Food Packages on Kitchen Counter
You know the saying, out of sight is out of mind? That definitely applies to food as well, and it sums up the dangers of not putting your groceries away as soon as you come back from the supermarket or leaving out half-eaten boxes of takeout pizza. When you see these items, even in their containers, your appetite gets going, and it�s hard to resist consuming them.
�People tend to reach automatically for foods that are within arm�s reach,� Dr. Albers says. �If it�s there, you�re likely to eat it.� One study shows that people who keep soda and cereal on their counters weigh a startling 26 pounds more than those who opt to tuck them away in a pantry.
Other People Eating
You�re having drinks with friends when someone orders a round of apps. You weren�t hungry at all before the order was placed, so why did you dig in when the food arrived at the table? We automatically match the pace at which people around us eat and �mirror� their behavior, Dr. Albers explains, and that�s true even if they�re at another table and you don�t know them. You could also blame a little social anxiety. �We�re simply trying to fit in and make a situation more comfortable,� she adds.
Large Plates
If you�re served a heaping pile of food on a large plate, you�ll likely try to finish it, even after you�re already full. �We naturally eat more off of large plates and bowls,� says Dr. Albers. It�s a mean trick your eyes play on you. Larger plates cause us to think a serving of food is smaller than it actually appears. One study showed that people scarfed down 16% more cereal than usual when it was served to them in a bigger bowl.
A Happy Mood
You know about stress eating: tough day of work = pint of ice cream. But it’s not just negative emotions that lead us to dive into our kitchens. Positive emotions like joy, excitement, and even love can crank your appetite as well. It has to do with the fact that certain foods, like chocolate, trigger satisfying neurochemical responses in the brain. �We want to hold onto [those happy emotions], and another creamy bar of chocolate or crispy bag of chips promises to keep the good feelings rolling,� says Dr. Albers.
Also, when life is going well and you feel good, you�re more relaxed and less vigilant about your calorie intake. �People actually eat more when they�re in a happy relationship,� Dr. Albers notes.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Whole Body Wellness
Maintaining overall health and wellness of the body can be achieved through a balanced nutrition, regular physical activity and/or exercise, as well as by getting plenty of rest. Along with these basic principles, its important to receive whole body maintenance, especially making sure the spine is properly aligned, ensuring the nervous system is functioning to its fullest capabilities. Chiropractic care is an alternative treatment option which focuses on musculoskeletal and nervous system conditions and injuries, helping to maintain spinal health.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
