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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.

Healing Your Body After Having a Baby

by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Physical Rehabilitation, Sleep Hygiene

There is a growing awareness in the U.S. for childbearing women to seek help in adjusting to their post-baby body. This is not to be confused with the celebrity magazine headlines of �How I Got My Body Back.� The goal is not to return to the same jeans you wore before or to fad diet and slim down to your former self.

Women who bear children can feel the history in their bodies. A cataclysmic journey has taken place: conceiving, carrying, and delivering a human into the world. It is a beautiful experience to be revered and should not leave the woman with any upset about the glory of what she has been able to do. Yet the entire year of making this happen � the three trimesters plus the so-called �fourth trimester� of infancy � does affect the body, sometimes in a way that bewilders or hinders us.

“This is not to be confused with the celebrity magazine headlines of ‘How I Got My Body Back.’ The goal is not to return to the same jeans you wore before or to fad diet and slim down to your former self.” ��Laura Lash

Perhaps because of the nationwide growing practices of yoga and mindfulness, or because Western medicine is opening up to the mind-body connection and the influences of Eastern medicine, we now have women asking for more support in the physical recovery of their bodies after childbearing, not seeking to return to the body they had, but to learn how to improve functionality of their body as it is now. In this article we will hear from a physical therapist, a yoga/Pilates instructor and a bodyworker to learn about common issues and how they can be addressed.

Issues

Nature allows for a graceful advance throughout pregnancy. Week to week with the growth of the baby, a woman�s body has the opportunity to adjust to carrying increased weight. We make modifications in how we sit, carry things, even in the way we get in and out of the car. Sleeping positions are limited and rest can be fitful. After nine-plus months of this accommodation there is the birthing event. The experience varies from person to person but as one of my yoga teachers � cracking a joke about the �will-this-ever-end� mentality � said: �All the babies come out!� And the babies do come out, all with their own unique birth stories. Regardless of the way in which a baby is birthed, it is a huge undertaking for the female body. The mother will then begin to heal herself, at the same time providing nourishment to her newborn, by breast or bottle. The first three months of a child�s life are a precious time for the mother�s mind, body, and emotions. And it can be a challenge to see clearly what the mother�s needs are when the newborn needs constant care. Admittedly, some women require medical attention in their postpartum recovery. More commonly, women are simply trying to get by in the sleepless, incubated state that is new motherhood.

Sheri Baemmert, E-RYT 200, RYT 500, RCYT, RPYT, teacher of Pilates, yoga and Thai yoga bodywork, elaborates on her experience with childbirth: �After I became pregnant with my son, I started to really understand what women experience.� As the teacher in class, Sheri�s demonstrations became different.

�Our bodies are amazing, and after my first home birth I realized preparing for birth is like training for the most intense workout you will ever have. � ��Sheri Baemmert, E-RYT 200, RYT 500, RCYT, RPYT, teacher of Pilates, yoga and Thai yoga bodywork

“As I got bigger and bigger and had to push myself off the floor instead of just hopping up, I understood what books can’t teach … After having a second child, I realized things don�t bounce back the same why they can after the first child. Again, knowledge can come from books, but wisdom comes from experience.�

There are common issues that arise for the postpartum mother. And as previously mentioned, there is a heightened awareness now that women are allowed, even encouraged, to seek help in improving the function of their core/abdominal muscles, pelvic floor (the muscular base of the abdomen supporting the bladder, intestines, and uterus) or any other body area that has been affected, and is perhaps dysfunctioning, after the pregnancy and birth experience.

Stephanie Powell, P.T., a physical therapist with Mayo Clinic Health System, has been working with women on these issues for 11 years, nine of them as a specialist working with the pelvic floor: �I just always encourage women to let their providers know any concerns they have postpartum, even if symptoms �are not a big deal.� Most common postpartum conditions include urinary incontinence (leaking urine), prolapse (when some internal structures such as the rectum, uterus, or bladder can sit lower in the pelvic floor), and reports of back pain (can be low back, mid back, neck, or all three).�

Approaches

At Prajna, a studio in Eau Claire, Sheri offers cues from her yoga and Pilates background to assist women in strengthening their pelvic floors and finding deep core strength. This work is done on Pilates-specific equipment and on a yoga mat with props. She attracts a wide range of clientele: �Basically anyone ready to commit to rebalancing their body. This includes finding subtle strength. We need to be both strong and flexible. We need to be balanced. We need to undo the consequences of our work style, lifestyle, play style. I offer my clients a full body, breath, mind approach to well-being. Some clients spend the first hour learning how to breath again. Others spend time �finding their true deep core.� � Sheri is incredibly understanding about the needs of new moms and is delighted when moms bring their babies along for sessions. She makes sessions physically and logistically accommodating so mothers feels it�s possible to repeatedly attend.

Christopher Hayden, LABT, CAR, a licensed bodyworker, will offer Visceral Manipulation (VM) and other modalities at Tuning Tree, a collective of therapists offering services in a new location on South Barstow Street, beginning in May. In his training with VM, he is �learning how to apply gentle hands-on techniques to the internal organs. This is aimed at improving their function, but can also help your body move and feel better.� In addition to postpartum work, VM can aid in digestive health, relaxation, and better movement throughout the body. �I�m excited to bring this work to clients to not only improve functioning, but also embodied self-awareness that really makes a long-term difference,� Christopher says. �I�m pairing up with Sandra Helpsmeet at the Yoga Center of Eau Claire to incorporate yoga techniques and visualizations with hands-on techniques in workshops and individual sessions.�

If you are most comfortable in a clinic setting, physical therapy may help you understand the shifts you�ve experienced and how to work with your postpartum body.

Timing

While caring for an infant, it can be hard to get a true sense of what your needs are. There is very little alone time to contemplate and focus on yourself, compounded by having very little time to take action on what your needs may be. It often gets to a point of fatigue or breakdown before women can recognize that something needs to change for them. By highlighting what is available to women, we can encourage them to seek help earlier on in the first few months of motherhood so they feel supported and can soldier on.

�Early intervention is key for treatment success, so letting women know that we are here and can help them is vital.� ��Stephanie Powell, P.T., a physical therapist with Mayo Clinic Health System

That said, treatment is possible at any time. Taking into consideration which approach to care may be best for you, you can work on rehabilitation of the body months or years after childbearing.
Stephanie elaborates on the commitment needed: �Timeline can be variable, dependent on severity of symptoms as well as other medical factors. While all therapists have their own approach, generally starting with once-weekly visits to establish tolerance to treatment, changes in symptoms, and assisting with challenges that may affect success. In terms of treating incontinence, we may see patients every two to three weeks to give them time to work on a home program.�

As wonderful as it is to seek and receive professional help, what simple things can you do to make things easier on yourself? Stephanie has more great suggestions: �Can you keep a few pillows near the area you normally feed baby, to keep your arms propped and avoid hunching the upper back? Are you keeping up with your water intake, and taking bathroom breaks regularly to try avoiding urinary tract infections or constipation? It is easy to forget the little things in the postpartum phase.�

How to Make Drinking Coffee Healthier

by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Health, Nutrition, Wellness

Here’s a reason to really enjoy your morning cup of joe: it practically qualifies as a health food these days. Coffee can improve your mood, jumpstart your metabolism, boost your workout, and help you focus, among other amazing benefits suggested by recent research.

Yet you won’t score these health rewards unless you steer clear of certain bad habits when it comes to preparing and sipping your favorite brew. Some coffee-prep practices strip the beans of their high levels of micronutrients like polyphenols, a type of antioxidant thought to help prevent heart disease and other conditions. And ordering beverages loaded with dairy and sugar can turn this naturally low-calorie beverage into a delivery system for fat and calories.

To get the most from your coffee, make sure you’re not committing any of the mistakes called out by Bob Arnot, MD in his new book, The Coffee Lover�s Diet: Change Your Coffee�Change Your Life. With Arnot’s advice in mind, here’s the right way to prepare and savor your brew.

Cut Back on Sugar

Coffee and sugar have always been a popular pairing. Sprinkling in the sweet stuff won�t take away from coffee’s polyphenol level, but it can detract from the healthfulness of the drink thanks to the extra calories (16 per sugar packet) and the way refined sugar messes with your blood-sugar levels. If you need sugar because your coffee tastes too bitter, try a brew made from naturally sweeter beans.

Go Easy on the Cream

Coffee with cream is another delicious duo. Two tablespoons of heavy cream packs about 100 calories; the same amount of half-and-half has 38. These numbers may not seem like much, but if you drink a few cups or more a day, it adds up. Many people mask the bitterness of their coffee with cream, so save yourself the calories and pick a lighter roast, or stick to low-fat milk only. Speaking of milk and cream, try to make smoothie-like blended coffee drinks, which can have hundreds of calories each, an occasional splurge.

Drink Lighter-Roast Brews

�Superdark roasts, swirled with cream and sugar to cover their burnt-wood taste, are the coffee equivalent of soggy green beans that have been cooked all-day with a fatty ham hock or a slice of bacon,� writes Arnot. Lighter roasts may take some getting used to, but they can be just as flavorful and are much higher in polyphenols. If you can’t give up the dark stuff, roast the beans yourself at a temperature no higher than 430 degrees This creates that bold, dark flavor yet retains a decent level of polyphenols.

Buy Higher-Quality Beans

One way to know if your coffee is healthy is to evaluate the taste: healthier coffee tastes better. To get the good-for-you kind, Arnot suggests buying premium coffees grown on farms with excellent cultivation practices. Stick to farms located at high altitudes close to the equator in countries such as Ethiopia, Kenya, Columbia and Brazil. African coffees tend to be lighter, whereas South American coffees are generally fuller-bodied.

Wash the Coffee Maker

You wash your pans after cooking with them, right? If you didn’t, the next dish you prepared in them wouldn’t taste right. The same principle goes for your coffee equipment. Rinsing coffee machines and makers with vinegar and hot water, suggests Arnot, will make your next brew more robust and flavorful.

Make Coffee with Fresh, Ripe Beans

Coffee is at its best between two days and two weeks after the beans are roasted. Arnot recommends buying small bags from local roasters and using them within three to four days�storing them not in your fridge but in an opaque, airtight container kept away from sunlight to preserve freshness. Ask for coffee packed in nitrogen-flushed bags; this prevents oxidation and help preserve the taste of the beans for a few months before you’re ready to roast.

Grind the Beans

If the beans are ground too small, you’ll get bitter-tasting coffee. Grind them too coarsely, however, and the coffee will taste weak�not to mention be depleted ofpolyphenols. Arnot recommends a medium-level coarseness, whether you’re grinding it yourself or having someone behind a counter do it for you.

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: What is Chiropractic?

Chiropractic care is an well-known, alternative treatment option utilized to prevent, diagnose and treat a variety of injuries and conditions associated with the spine, primarily subluxations or spinal misalignments. Chiropractic focuses on restoring and maintaining the overall health and wellness of the musculoskeletal and nervous systems. Through the use of spinal adjustments and manual manipulations, a chiropractor, or doctor of chiropractic, can carefully re-align the spine, improving a patient�s strength, mobility and flexibility.

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Exercise Benefits Aging Hearts, Even Those of The Obese

by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Chiropractic, Exercise, Fitness, Health, Wellness

Exercise can reduce the risk of heart damage in middle-aged adults and seniors — even in those who are obese, according to a new study.

“The protective association of physical activity against [heart] damage may have implications for heart failure risk reduction, particularly among the high-risk group of individuals with excess weight,” study lead author Dr. Roberta Florido said in an American College of Cardiology news release.

Florido is a cardiology fellow at Johns Hopkins University School of Medicine in Baltimore.

“Promoting physical activity,” she added, “may be a particularly important strategy for heart failure risk reductions among high risk groups such as those with obesity.”

To gauge the influence of physical activity on heart health, the researchers looked at the experience of more than 9,400 people between 45 and 64 years of age. The participants were grouped according to how much exercise they got. Current guidelines recommend at least 75 minutes a week of vigorous activity, or 150 or more minutes of moderate to vigorous activity.

A lower level of activity, called “intermediate,” was defined as up to 74 minutes a week of vigorous activity or up to 149 minutes of moderate to vigorous activity. According to the researchers, those who did no exercise were 39 percent more likely to have heart damage than those who followed the guidelines. Those who followed intermediate level routines had 34 percent more heart damage than their fully active peers.

The researchers found indications that obese individuals who engaged in “recommended” levels of activity had lower blood levels of troponin — a key indicator of heart damage — compared with those who did no exercise at all.

Florido and her colleagues described their findings in the April 24 issue of JACC: Heart Failure.

An accompanying editorial urged heart specialists to promote healthy habits rather than simply treat heart problems once they develop.

News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.

Additional Topics: Weight Loss Eases Back Pain

Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.

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Juice or Smoothie: Which One Is Healthier?

by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Health, Nutrition, Wellness

Healthy foodies may agree on many nutrition topics, but here’s one that’s still up for debate: What’s better, smoothies or juices? In my opinion there are pros and cons to each drink, so it really comes down to your personal needs and goals. To figure out which one is right for you (regardless of what your friends, coworkers, or favorite celebs are sipping), here�s the lowdown on each beverage.

Smoothie Pros

Smoothies are generally a blend of whole foods, which means you�re keeping all the nutrients from your fruits and veggies intact. Another big benefit to smoothies is the ability to add in extra-nutritious ingredients. For example, you can pump up the protein by adding Greek yogurt, a pulse, or a powder. You can also toss in a healthy fat, in the form of avocado, chia seeds, or almond butter. And you can blend in plenty of other superfood ingredients for an even broader spectrum of nutrients, like fresh grated ginger, matcha or cacao powder, fresh mint, and cinnamon (for more ideas check out my story on nutrition boosters). The nutritional balance of a smoothie is what can make it a legit meal replacement or post-workout recovery drink.

Smoothie Cons

If you make a smoothie with only produce, or a lot of it, you�ll likely wind up consuming far more servings of fruits and veggies than you would normally eat in one sitting. While this might seem like a good thing, it can actually mean gulping down more calories than you can burn, which might prevent weight loss or even lead to weight gain. I�ve also seen this happen to clients who drink a smoothie with a meal, rather than as a meal. Unknowingly, they’re consuming two meals at once; one is just disguised as a beverage. Case in point: I recently had a client who wasn�t seeing weight loss results despite eating healthfully and working out. One of the culprits I discovered was the 400-calorie smoothie he whipped up every morning, along with a bowl of oatmeal or veggie omelet.

Juice Pros

Many of my clients love veggies, and have no problem fitting plenty of them in their diets. But I also work with people who can go days without eating anything green, or who take very little time to stop and eat meals. For them, juicing is a great way to fill a serious nutrition gap. For example, one of my clients strongly dislikes veggies, but he will drink a daily green juice, mixed with apple and ginger to make the taste more appealing. And for many of my professional athlete clients with hectic schedules, consuming their produce in liquid form allows them to get the amount they need per day. Finally, because juices are so concentrated, a small portion can provide the nutrient equivalent of several serving of fruits and veggies, which can make it much easier to take in all the key vitamins and minerals your body needs.

Juice Cons

Proper juicing generally extracts nutrients, but leaves the fiber behind. This makes juices less filling than smoothies or whole fruit. By nixing fiber, you also miss out on some important nutrients and gut health benefits. What’s more, when juices are made with fruit or high sugar veggies (like beets and carrots), you may experience a blood sugar spike, particularly if you don’t consume any food at the same time. And when juices contain more fruits than veggies, they can pack far more carbs than you might expect�up to 40 grams in a 16-ounce serving. Bottom line: If you�re drinking juice to fit in servings of produce you might otherwise skip, that�s great�just be mindful of exactly what’s in your juice and how much you’re drinking. But if your meals and snacks are already filled with veggies and fruits, you’re probably eating enough produce to get your fill.

Additional Topics: Weight Loss Eases Back Pain

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We Tried It: The Boxing Workout That Got Charlotte McKinney Baywatch-Ready

by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Fitness, Health, Wellness

This article originally appeared on People.com.

What Is It: BoxUnion — Charlotte McKinney’s favorite boxing studio — combines shadow boxing and heavy bag drills with cardio, core work and plyometric intervals to “sculpt, lean and champion a fit physique in a thoughtful, motivational environment.”

Who Tried It: Gabrielle Olya, PEOPLE writer and reporter

Level of Difficulty: 7 (on a scale of 1 to 10). I took the “Box U” class which is catered to beginners, so it’s easy to follow along and they offer plenty of modifications for every move so you can do a workout that’s appropriate for your fitness level. While I was able to do all the moves the class required, that doesn’t mean it was easy! I guarantee you will break a serious sweat during the 45-minute class.

The class started off with shadow boxing drills to make us more comfortable with the different punches (while also working our core and arms to do the moves). Then the boxing gloves went on, and we spent the remainder of class doing a mix of boxing intervals with the bag and floor intervals that included squatting, jumping, running in place and ab work.

While the class was physically exhausting (I was drenched in sweat about 10 minutes in!) the upbeat playlist and encouraging trainer helped me get through the whole class without stopping. I definitely felt challenged, but I was able to get so mentally lost doing the moves that I was honestly surprised when the class was over!

“It’s a really cool moving mind-body meditation,” Marxel Leobez, who trains the Baywatch star, tells PEOPLE. “You’re in constant movement so you can kind of let go.”

And it’s also a really effective calorie-burning workout.

“The sequencing we use in BoxUnion is like HIIT training,” says Leobez. “You’re getting your heart rate elevated and bringing it down, so you’re boosting your metabolism to burn fat and sculpt muscle at the same time. It’s a high caloric burn.”

In addition to scorching calories, the boxing moves work muscles throughout the entire body.

“By using the rotations, you’re using every spacial plane,” explains Leobez. “You’re working your glutes, you’re working your core, especially, to keep the balance, and especially the transverse abdominus which pulls the abs in tight. It’s a lot of core work, and on top of that it works out your arms. It’s a full-body exercise.”

The Verdict: I left BoxUnion feeling sweaty and sore, but also really energized for the rest of the day. Not only did I feel like I got a great workout, but punching a bag was also an amazing stress reliever. I would definitely go back to sweat out a bad day (or start off a good one)!

Kid’s Lunch and Recess Timing Can Affect Health

by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Children, Fitness, Nutrition

Ask kids what their favorite part of the school day is and most will say lunch and recess. But the timing of these events matters when it comes to what children eat and how much physical activity they get, researchers report.

The new findings could help schools develop policies to promote healthy eating and exercise habits for kids, the study authors said.

“Overall, our findings suggest that recess and lunch behaviors are interrelated. However, the specific food choices and activity levels children engage in may be subject to the timing and duration of lunch and recess,” researcher Gabriella McLoughlin said in an American Society for Nutrition news release.

Nutritional Intake and Physical Activity for Kids

McLoughlin, a doctoral student at the University of Illinois, Urbana-Champaign, is scheduled to present the research Sunday at the society’s annual meeting in Chicago.

For the study, researchers analyzed what 151 fourth- and fifth-graders at two schools ate for lunch and their physical activity. All ate lunch right before or right after recess. Most research has focused on nutritional intake or physical activity during recess. Study leader Naiman Khan called this the first “to objectively measure food intake at lunch in conjunction with physical activity, and consider the influence of duration and timing.”

Khan is an assistant professor of kinesiology and community health at the university. The researchers discovered that students who had recess before eating lunch wasted less food. But kids who had lunch before recess ate more vegetables.

While the U.S. Centers for Disease Control and Prevention recommends recess before lunch to help curb food waste, researchers say this schedule and how much time kids have to eat and play could have unwanted effects on what they eat and how much exercise they get. The study found that kids who had more time for lunch and recess and who ate before they played were more active. The opposite was true for boys and girls who had less time for lunch and recess. These students were more active if they had recess before they ate.

“We plan to communicate our findings to school teachers, administrators and policymakers to facilitate the implementation of evidence-based policies that support children’s ability to meet their daily physical activity and nutritional recommendations,” Khan said.

Additional Topics: Whole Body Wellness

Maintaining overall health and wellness through a balanced nutrition, regular physical activity and proper sleep is essential for your whole body�s well-being. While these are some of the most important contributing factors for staying healthy, seeking care and preventing injuries or the development of conditions through natural alternatives can also guarantee overall health and wellness. Chiropractic care is a safe and effective treatment option utilized by many individuals to ensure whole body wellness.

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Cooking At Home Results in Healthier, Cheaper Meals

by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Chiropractic, Health, Wellness

Your best bet for healthy eating is having plenty of home-cooked meals, a new study states.

Researchers asked more than 400 Seattle-area adults about what they cooked and ate for a week. They were graded using the U.S. Department of Agriculture’s Healthy Eating Index (HEI). HEI scores range from 0 to 100. The higher the score, the better the diet. A score over 81 indicates a good diet; 51 to 80 means improvement is needed; and 50 or less is poor.

Households that had home-cooked meals three times a week had an average score of about 67, while cooking at home six times a week bumped up the average to about 74.

The results suggest that regular home-cooked meals — which tend to be lower in calories, sugar and fat — give you a better diet at a lower cost.

How Eating At Home Affects Our Health

The Oregon State University study was published in the May issue of the American Journal of Preventive Medicine.

“Higher HEI scores are generally associated with higher socioeconomic status, education and income. By contrast, cooking dinner at home depends more on the number of children at home. The study showed no association between income or education and eating at home or eating out,” study author Arpita Tiwari, a health systems researcher, said in a university news release.

“Traditionally better socioeconomic status — more money — means healthier people. That’s the trend. This research goes against that; it shows a resilience to that trend. It’s not spending more but how you spend that’s important,” Tiwari concluded.

Eight out of 10 Americans fail to meet at least some federal dietary guidelines, and about half the money spent to eat is for food not cooked at home, the study pointed out.