Can healthcare professionals implement H.E.A.R.T. protocols for trafficked individuals while providing a safe space?
Introduction
Across the world, many local media and organizations are paying close attention to a phenomenon that many people should be aware of. This phenomenon is known as trafficking, and it can be associated with numerous activities, from forced labor to sex labor, and can affect a person’s sense of self-worth. While many people will correlate that trafficking affects many women and children, it can affect many individuals regardless of age, gender, and background. While many survivors of trafficking are dealing with the psychological and physical injuries that they obtain from their traffickers, many medical professionals can implement protocols and roles through the implementation of H.E.A.R.T. to provide a safe space for individuals suffering from trafficking. Today’s article focuses on the definition of trafficking, what H.E.A.R.T. is, and how it is used in a clinical setting. We discuss with certified associated medical providers who consolidate our patients’ information to assess and identify trafficking in a clinical approach while providing a safe space. We also inform and guide patients while asking their associated medical provider intricate questions to formulate customized treatment plans for their pain and provide them with a safe space and positive experience. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.
The Definition Of Trafficking
When it comes to defining trafficking, it can be challenging as it is frequently associated with other issues. However, the main definition for trafficking is “recruiting, transporting, transferring, or harboring many individuals or a person that are threatened or forced to achieve the consent of a person having control of the individuals for exploitation.” With human trafficking being a pressing public concern that affects all races, social classes, demographics, and genders, it can impact society and the individual who is being trafficked. (Toney-Butler et al., 2024) Additionally, many people often mistake trafficking and smuggling as they are completely different. Smuggling requires a person to be transported into a nation through voluntary illicit means. While trafficking can come in two forms, which are labor and commercial sex, it can happen within the person’s own home. (Rambhatla et al., 2021) This is because many survivors who are going to get healthcare services will feel various emotions of fear or shame that can prevent them from asking for help due to what they have been through with their trafficker. However, when many individuals who are trafficking survivors are suffering from significant physical, mental, and social health problems and are seeking healthcare services, many healthcare professionals play an important role by creating a safe and responsive space for them. (The Lancet Regional Health-Western, 2022)
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What is H.E.A.R.T In A Clinical Setting
When it comes to creating a safe and positive space in a clinical setting, many healthcare professionals often miss the signs of trafficking due to a lack of training or confidence to identify and treat patients who are trafficking victims. (Lee et al., 2021) However, healthcare protocols should be implemented, and H.E.A.R.T. should be incorporated into a clinical approach to assess and develop a customized treatment plan for the patient. Healthcare professionals can engage with the patient in a one-on-one discussion away from their trafficker and can offer important medical and psychological care resources. (Exeni McAmis et al., 2022) By incorporating H.E.A.R.T. protocols in a healthcare clinic, many doctors and medical professionals can help many patients be in a safe environment. Below is what H.E.A.R.T. stands for.
H-Hearing
The “H” in H.E.A.R.T. is for hearing as many medical professionals not only to hear but to see what is going on in the clinic and to establish environmental awareness. This is due to looking at the patient and who is accompanied by them. With healthcare providers being at the front, they interact with patients and may not know what health concerns are affecting them. This could be due to the following:
By incorporating the hearing aspect in H.E.A.R.T., many healthcare professionals can provide a safe, thoughtful, and engaging approach to the patient and know what to look for when a patient is coming in for treatment.
E-Evaluating
The “E“ in H.E.A.R.T. is used to evaluate its importance in enhancing patient interactions in a trauma-informed care facility. This is highly important because the individual is seeking health care. For the patients being trafficked, it is important to notice the red flags the individual is experiencing. Some of the red flags that many healthcare providers should look for are:
Physical health
Behavioral Health
The patient is with a controlling person
The patient does not have possession of their I.D.
Additionally, it is always important to show compassion, be sensitive to the individual while addressing their needs and concerns, and use a non-judgmental approach during the interview process. This helps the individual ensure they are in a safe environment when discussing sensitive topics. At the same time, it is important not to let the patient be re-traumatized while avoiding the impulse to rescue and overpromise the patient to mental health as we want them to have their self-worth. At the same time, it is best to remember the four “Rs“ when doing a trauma-informed approach; they are:
Realize: Understanding how trauma can affect people.
Recognize: Recognizing the signs of trauma.
Respond: Have all staff trained, use evidence-based practices, and provide a safe environment.
Resist Re-trauma: Recognizing how some practices may trigger painful memories while avoiding re-traumatizing the patient.
By implementing the four “Rs“ and the “E“ in H.E.A.R.T., many healthcare professionals can provide valuable resources to trafficking survivors with a strong support system.
A-Activating
The “A“ in H.E.A.R.T. stands for activating, where healthcare professionals must have proper protocols to engage all employees. This allows the healthcare providers to understand how beneficial it is to develop a protocol for a person who is being trafficked, understand their state and federal reporting laws, and list key elements of effective trauma-informed screening procedures when assessing the patient. This allows a foundational structure to support a response for suspected patients who are being trafficked. At the same time, by following HIPAA laws and organization policies, many healthcare providers must explain the reporting process to the right officials. Additionally, the benefits of developing a protocol for trafficking are by:
Clarifying procedures
Enhance staff training
Optimize the interactions with the trafficking patients
Improve staff confidence
Prepare for any threatening situations
Maximizing preparedness to aid trafficking patients
Optimize support for patients
Develop collaborative outside resources
R-Resourcing
The “R“ in H.E.A.R.T. stands for resourcing, as many healthcare providers must identify the referral systems. This allows healthcare professionals to understand the important message to convey when assessing trafficking victims and the importance of responding to safety, emergency, and reporting requirements. When assessing and interviewing the patient, many will have to recognize that their patient may be a possible victim of trafficking, what their immediate needs are, and what long-term resources can help.
T-Training
The “T” in H.E.A.R.T. stands for training, as it is important that many healthcare providers continuously train to spot trafficking; this provides confidence to many healthcare workers and can help save a person’s life. By implementing H.E.A.R.T. protocols, the “T” allows the doctor to respect the individual’s decision to want help, providing a positive support system while encouraging them to come back, offering to help with a safety plan, and building a resource network. This is because if the patient is accompanied by someone who is controlling and answering for the patient, handing out information discreetly can provide a bit of hope to the individual to make the move. At the same time, providing local and immediate assistance resources can help the individual in the long run. This allows healthcare providers to build a trusting relationship and even help individuals to have a safe and positive experience on their health and wellness journey.
References
Exeni McAmis, N. E., Mirabella, A. C., McCarthy, E. M., Cama, C. A., Fogarasi, M. C., Thomas, L. A., Feinn, R. S., & Rivera-Godreau, I. (2022). Assessing healthcare provider knowledge of human trafficking. PLOS ONE, 17(3), e0264338. https://doi.org/10.1371/journal.pone.0264338
Gutfraind, A., Yagci Sokat, K., Muscioni, G., Alahmadi, S., Hudlow, J., Hershow, R., & Norgeot, B. (2023). Victims of human trafficking and exploitation in the healthcare system: a retrospective study using a large multi-state dataset and ICD-10 codes. Front Public Health, 11, 1243413. https://doi.org/10.3389/fpubh.2023.1243413
Lee, H., Geynisman-Tan, J., Hofer, S., Anderson, E., Caravan, S., & Titchen, K. (2021). The Impact of Human Trafficking Training on Healthcare Professionals’ Knowledge and Attitudes. J Med Educ Curric Dev, 8, 23821205211016523. https://doi.org/10.1177/23821205211016523
Rambhatla, R., Jamgochian, M., Ricco, C., Shah, R., Ghani, H., Silence, C., Rao, B., & Kourosh, A. S. (2021). Identification of skin signs in human-trafficking survivors. Int J Womens Dermatol, 7(5Part B), 677-682. https://doi.org/10.1016/j.ijwd.2021.09.011
Marshmallows and calories can add up when eating more than a single serving. Can marshmallows be consumed in moderation and still be healthy?
Marshmallows
Many enjoy marshmallows with hot chocolate, sweet potatoes, and s’mores. However, their nutritional value is not the healthiest, as the ingredients typically include water, sugar, corn syrup, gelatin, and sometimes other ingredients for flavor and color. The key ingredient is whipped air, giving marshmallows their signature texture.
Nutrition
A serving weighs about 28 grams, around four large marshmallows or a half-cup of mini marshmallows. If consumed in their original form, they contain about 80 calories. (United States Department of Agriculture, 2018)
Carbohydrates
Marshmallows are made of different types of sugar (sucrose and corn syrup), and most of their calories come from carbohydrates. One marshmallow contains a little under 6 grams of carbohydrates, and a single serving provides about 23 grams of carbohydrates, primarily sugar. The glycemic index is estimated to be 62, making it a high-glycemic food. The estimated glycemic load of one marshmallow is 15, which is low. However, the glycemic load takes serving size into account. Because the serving size is small, the glycemic load is lower than expected.
Fats
Very little fat, less than 1 gram, is in a single serving.
Protein
Marshmallows are not a recommended source of protein.
There is less than 1 gram of protein in a single serving.
Micronutrients
There is no significant vitamin or mineral intake by consuming marshmallows.
A single serving does contain a small amount of phosphorus, around 2.2 milligrams, and potassium, around 1.4 milligrams.
It also increases sodium intake by 22.4 mg, providing little selenium 0.5 micrograms.
Health Benefits
Marshmallows are processed and provide little to no health benefits, but there are ways to include them in a balanced, healthy diet. They are a low-calorie, nearly fat-free food, so for those watching their weight, eating a marshmallow is a quick and easy way to satisfy a sweet tooth. Also, adding marshmallows to certain foods might help increase the intake of healthy vegetables, such as adding marshmallows to sweet potatoes, which are almost always gluten-free. For gluten-intolerant individuals, marshmallows are probably safe to consume. Some brands have also developed vegan marshmallows that use tapioca starch or agar instead of gelatin.
Storage
Marshmallows have a long shelf life. A bag can last up to six or eight months if not opened. They can last four months or less if the bag is open. Some can be purchased in an airtight tin and stored that way. However, they are most often in a plastic bag. Therefore, they should be placed in an airtight plastic container or sealed tightly after opening. Marshmallows do not need refrigeration, but many cooks freeze them to make them last longer. An unopened bag can be frozen, forming cubes that may stick together. To prevent sticking, dust with powdered sugar and place in an airtight container. When they are thawed, they regain their fluffy texture.
Allergies
Allergies are rare. However, those allergic to gelatin may want to avoid marshmallows since gelatin is a primary ingredient in almost all prepared and homemade versions.(Caglayan-Sozmen S. et al., 2019)
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If other treatment is needed, patients will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Balancing Body and Metabolism
References
United States Department of Agriculture. FoodData Central. (2018). Candies, marshmallows. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/nutrients
Caglayan-Sozmen, S., Santoro, A., Cipriani, F., Mastrorilli, C., Ricci, G., & Caffarelli, C. (2019). Hazardous Medications in Children with Egg, Red Meat, Gelatin, Fish, and Cow’s Milk Allergy. Medicina (Kaunas, Lithuania), 55(8), 501. https://doi.org/10.3390/medicina55080501
Individuals getting into fitness may wonder whether they should join a gym or exercise at home. Is there an advantage to one versus the other?
Gym or Home
Exercising, whether at the gym or at home, depends on individual preference and budget. The first step is committing to a fitness health plan. Where to work out depends on the individual and their characteristics. For those who are self-motivated and will exercise no matter what, a home workout may be the best option. (Essery R. et al., 2017) Going to a gym may be a better choice for those who find too many distractions at home and other things to do besides the workout, like laundry, checking the phone, cleaning, etc. Working out at home is convenient; it takes driving out of the equation, changing into gym clothes, and going at the right time. However, the gym provides fewer distractions, community access, equipment like weights and cardiovascular machines, and group fitness classes. Each has pros and cons.
Pros and Cons – The Gym
Pros
Gym features and resources
Motivation
Focus
Classes
Community
Cons
Membership fees
Inconvenience
Too many people
Pros of a Gym
Features and Resources
Exercise can be so much easier when there are plenty of options.
There are various machines, such as treadmills, ellipticals, stair climbers, stationary bikes, and rowing machines.
Weights and machines, free weights, cable machines, bands, and more.
Motivation
Paying for a membership can be a motivating factor to regularly working out.
There is a friendly, competitive vibe with the other members who can help motivate each other.
Focus
Exercising at the gym can help maintain focus on fitness goals.
No chores, kids, or distractions to break off from the workouts.
Classes
Working out in a class can increase motivation and make working out fun.
There are online classes for working out at home, but it’s not the same as going to the gym and being around people.
Other features like a swimming pool, hot tub, tennis courts, etc may be available.
Community
Working out with others can give a sense of community.
People draw energy from others, pushing us to work harder.
Cons of a Gym
Gym membership drawbacks.
Cost
Membership fees can cause stress.
Some high-end gyms charge more than $100 monthly, while smaller gyms may charge only $10.
Inconvenience
Going to the gym includes packing a bag, driving there, parking, and waiting for the machines, weights, etc.
Total time will be longer because of the drive time.
Too Many People
At times, the gym can be packed with people.
Sometimes, individuals talk too loudly on their phones, leave sweat on the machines, and do not put weights away.
These could be the days or nights to work out at the house.
At Home Workouts
Pros
Cost
Convenience
Mix workouts
Cons
Space
Excuses
Boredom
Pros at Home
For some, home workouts could be the better option, and the benefits include:
Cost
There’s no membership fee.
Individuals can do bodyweight workouts that require no equipment.
Develop a house gym with inexpensive resistance bands, a few weights, and an exercise ball.
Convenience
Individuals do not have to get their gym bag, drive, and arrange for child care.
Individuals can work out in pajamas or underwear.
Individuals can also work out whenever they like if they need to split their workouts or work out at a specific time.
Mix Workouts
Although gyms also mix things up, individuals can do it at home at their convenience.
Combining weights and cardio and finishing up with yoga.
Individuals can go outside, watch exercise videos, stream live classes, use fitness mirrors, play exercise games, or download workout apps.
There is also versatile home gym equipment.
Cons at Home
These can cause individuals to lose home workout motivation.
Space
Although not much space is needed to work out, wanting to use a treadmill or other large equipment might not be practical, which could lead to boredom.
Excuses
There can be endless excuses to skip a workout.
Individuals who are not self-motivated might avoid workouts with chores or other important home tasks.
Boredom
At a gym, there is energy potential that motivates individuals to move.
If there is not enough exercise variety at home, boredom can set in.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic treats patients’ injuries and chronic pain syndromes. We focus on improving ability through flexibility, mobility, and agility programs tailored to the individual. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes. Our providers use an integrated approach to create customized care plans that include Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. Our goal is to relieve pain naturally by restoring health and function to the body. Suppose he feels the individual needs other treatment. In that case, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide our community with the best clinical treatments.
The Right Way To Implement an Exercise Prescription
References
Essery, R., Geraghty, A. W., Kirby, S., & Yardley, L. (2017). Predictors of adherence to home-based physical therapies: a systematic review. Disability and rehabilitation, 39(6), 519–534. https://doi.org/10.3109/09638288.2016.1153160
For individuals who like sweet foods but want to maintain health, how do honey and maple syrup compare nutritionally?
Honey and Maple Syrup
Cutting back on sugar intake is recommended for overall health, but that does not mean eliminating sweeteners completely for most. Honey and maple syrup can flavor various dishes, baked goods, beverages, and more. Because of their natural origins, honey and maple syrup can seem interchangeable as they are brown, thick, and sweet. Maple syrup and honey can be part of a healthy diet in moderation, sweetening everything from breakfast to dinnertime dishes. Depending on individual dietary goals or taste preferences, individuals may have a personal favorite, but neither is better than the other. The nutritional makeup of these two sweeteners is distinct, and there are recommended practices for when to include each in cooking and baking.
Nutrition
Honey is slightly higher in calories, carbohydrates, and sugar than maple syrup and somewhat lower in fat. Maple syrup comprises more micronutrients, such as calcium and manganese, but it also has more sodium than honey. Nutrition information for
For food-labeling purposes, honey and maple syrup have different serving sizes:
One tablespoon of honey
1/4 cup of maple syrup
Nutritional Comparison
Honey 1 tbsp. Maple syrup 1 tbsp.
Calories: 64 – 52
Fat: 0g – >1g
Sodium: >1mg – 2.4mg
Carbohydrates: 17.3g – 13.4g
Fiber: >1g – 0g
Sugars: 17.2g – 12.1g
Protein: >1g – >1g
Calcium: 1.26mg – 20.4mg
Manganese: 0.17mg – 0.582mg
Zinc: 0.046mg – 0.294mg
Riboflavin: 0.008mg – 0.254mg
Similarities
Honey and maple syrup are similar liquid sweeteners nutritionally. Both contain no substantial amount of fat or protein, with carbohydrates from sugar supplying all their calories. Both also contain some micronutrients and antioxidants. Research has revealed promising levels of antioxidants in honey (Schramm, D. D. et al., 2003) and maple syrup (Li, L., and Seeram, N. P. 2011) that could contribute to reducing oxidative stress, a key component in preventing some chronic diseases.
Differences
The nutrition differences between maple syrup and honey are more significant. Although a tablespoon of honey has only eight more calories than maple syrup, this can add up depending on the amount used. In a quarter cup, honey contains 32 more calories than maple syrup or 128 more calories in 1 cup. The carbohydrate count of maple syrup and honey is similar, but there is a difference of one teaspoon of added sugar. Honey and maple syrup are not identical in micronutrient levels. Honey contains small amounts of vitamins C and B, but individuals would have to consume a lot of honey to receive the benefits. In 100 grams, around five tablespoons of honey, individuals receive about 1% of the RDA for vitamin C. Maple syrup is a healthy source of manganese, riboflavin, and zinc.
Health Benefits
Honey Health Benefits
Honey’s antioxidants help clean cells of damaging free radicals. It can also be used as food and medicine during cold and flu season. Research has shown that a spoonful could be a more effective treatment for a cough than over-the-counter medications. (Oduwole, O. et al., 2018) Those with allergies may want to consider visiting a local beekeeper. While inconclusive, some studies (Asha’ari, Z. A. et al., 2013) have found that eating local raw honey can help improve seasonal allergy symptoms.
Maple Syrup Health Benefits
Maple syrup offers health benefits, particularly because it contains high amounts of manganese and riboflavin. Manganese is a trace mineral the body does not need very much of but does need to operate efficiently. It is essential to bone and tissue formation, blood clotting, proper immune response, and sexual function. Riboflavin helps create usable energy from food and could help prevent cancer and migraines. (National Institutes of Health Office of Dietary Supplements, 2022) Maple syrup also offers benefits for individuals with certain chronic health conditions. Its lower glycemic index makes it recommended for those with diabetes or other blood sugar conditions. Because of the type of sugar it contains, those with irritable bowel syndrome/IBS may be able to digest maple syrup better than honey. Maple syrup and honey both contain simple sugars; however, fructose in honey may not be digested as well in individuals with IBS who need a low FODMAP diet.
Preparation and Cooking
Honey and maple syrup have distinctive flavors, so the individual can choose where and when to use each. Maple syrup has a more earthy, woodsy taste, while honey has floral hints and a thicker texture. Honey does well in salad dressings and marinades, where it can cling to other foods, whereas maple syrup blends easily in baked goods. Both work well in various food preparations. Rules of thumb for using honey and maple syrup include:
Both can be used in place of sugar as long as the liquid in the recipe is adjusted.
For every cup of sugar replaced by honey or maple syrup, decrease other liquid ingredients by three to four tablespoons.
Scaling back a little is recommended if using either as a substitute for table sugar.
Both maple syrup and honey are sweeter than sugar; replacing sugar requires only three-fourths of either.
Lifestyle and Safety
Sometimes, when to use honey and maple syrup has nothing to do with nutrition or taste. Vegans, for example, often choose not to consume honey because it’s an insect by-product. A vegan lifestyle may prefer maple syrup, which is 100% plant-based. Parents of infants under one should keep honey off the menu. Honey can contain small amounts of the bacteria Clostridium botulinum, which can cause botulism poisoning in babies; for babies under 12 months old, maple syrup or other sweeteners are recommended in baked goods or cooked meals. However, while honey can be harvested almost anywhere honeybees live, maple syrup is native only to a small region of eastern North America, and obtaining the syrup may not be possible.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Balancing Body and Metabolism
References
U.S. Department of Agriculture, FoodData Central. (2018). Syrups, maple. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
U.S. Department of Agriculture, FoodData Central. (2018). Honey. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/nutrients
Schramm, D. D., Karim, M., Schrader, H. R., Holt, R. R., Cardetti, M., & Keen, C. L. (2003). Honey with high levels of antioxidants can provide protection to healthy human subjects. Journal of agricultural and food chemistry, 51(6), 1732–1735. https://doi.org/10.1021/jf025928k
Li, L., & Seeram, N. P. (2011). Further investigation into maple syrup yields 3 new lignans, a new phenylpropanoid, and 26 other phytochemicals. Journal of agricultural and food chemistry, 59(14), 7708–7716. https://doi.org/10.1021/jf2011613
Oduwole, O., Udoh, E. E., Oyo-Ita, A., & Meremikwu, M. M. (2018). Honey for acute cough in children. The Cochrane database of systematic reviews, 4(4), CD007094. https://doi.org/10.1002/14651858.CD007094.pub5
Asha’ari, Z. A., Ahmad, M. Z., Jihan, W. S., Che, C. M., & Leman, I. (2013). Ingestion of honey improves the symptoms of allergic rhinitis: evidence from a randomized placebo-controlled trial in the East coast of Peninsular Malaysia. Annals of Saudi medicine, 33(5), 469–475. https://doi.org/10.5144/0256-4947.2013.469
National Institutes of Health Office of Dietary Supplements. (2022). Riboflavin: Fact sheet for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
Can Tabata training help burn more calories during and after workouts for individuals who do interval training?
Tabata Training
Also known as the Tabata Protocol, Tabata training can bring variety to workouts, burn more calories, and get more out of exercise time. This workout is a form of high-intensity interval training, or HIIT, designed to increase heart rate in the hard anaerobic zone for short periods. The intervals are short, the workouts are fast, and the body benefits. The recommendation is to add Tabata training once a week to see how the body responds.
Protocol Format
This HIIT workout is so effective because of the work-to-rest ratio. Individuals only get 10 seconds of rest between each 20-second session of exercise. That short interval is insufficient to recover fully, but it is great for building endurance and getting in shape. The format consists of:
Twenty seconds of a very high-intensity exercise – sprints, burpees, squat jumps, etc.
Tabata training can improve two of the body’s main energy systems. It targets the anaerobic energy system responsible for short, high-intensity exercises like sprints and the aerobic energy system for endurance exercises like long, slow running. In traditional interval training, moderate intensity and steady-state cardio target the aerobic system. Still, unless the individuals work way out of their comfort zone, they don’t necessarily improve the anaerobic system. (Astorino, T. A. et al., 2012) However, high-intensity interval training with a rest period shorter than the work period can target both systems, providing benefits for athletes and fitness enthusiasts. (Tabata, I. et al., 1996)
Safety Precautions
However, these workouts are not for everyone. Tabata training is advanced and best suited to athletes and experienced fitness enthusiasts. Beginners should start with lighter interval training and gradually work their way up to this level of intensity. Try 20 seconds on/10 seconds off with easier exercises like walking or low-impact moves like marching in place, step touches, or knee lifts.
Workout Tips
Individuals can do Tabata training with almost any activity or cardiovascular machine. This Tabata cardio workout includes a variety of bodyweight exercises that, if done at full intensity, will increase heart rate.
Warm-Up
Before trying this type of workout, ensure the body is thoroughly warmed up for at least 10 minutes.
Start Slow
Individuals new to this type of training start with 5 to 6 cycles of each exercise and increase rest to 20 or 30 seconds.
As the body gets used to the workout and builds stamina, gradually shorten the rest periods and increase the number of cycles.
Rest Between Sets
Individuals who do more than one Tabata set as many workouts call for rest for at least 60 seconds between sets.
Monitor Intensity Frequently
Intensity accumulates through each cycle, peaking at the end of the workout when muscles are tired, and form becomes sloppy, increasing the risk of injury.
Take Rest Days
The recommendation is that the workout be done no more than 1 to 2 times a week, with rest in between, to avoid overtraining and injury.
Listen to your body when doing any high-intensity exercise. High-intensity interval training is very taxing on the body, so it’s easy to overdo it if you’re not careful. If you feel too breathless, extend recovery times or take extra breaks. If you are in pain or discomfort, take a break, try different exercises, or stop for the day.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic treats patients’ injuries and chronic pain syndromes. We focus on improving ability through flexibility, mobility, and agility programs tailored to the individual. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes. Our providers use an integrated approach to create customized care plans that include Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. Our goal is to relieve pain naturally by restoring health and function to the body. If he feels the individual needs other treatment, they will be referred to a clinic or physician best suited for them as Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide our community with the best clinical treatments.
Improving Athletic Performance Through Chiropractic
References
Emberts, T., Porcari, J., Dobers-Tein, S., Steffen, J., & Foster, C. (2013). Exercise intensity and energy expenditure of a tabata workout. Journal of sports science & medicine, 12(3), 612–613.
Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and science in sports and exercise, 28(10), 1327–1330. https://doi.org/10.1097/00005768-199610000-00018
Astorino, T. A., Allen, R. P., Roberson, D. W., & Jurancich, M. (2012). Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. Journal of strength and conditioning research, 26(1), 138–145. https://doi.org/10.1519/JSC.0b013e318218dd77
Are there ways to make ramen noodles healthier for those who enjoy them?
Ramen Noodles
Instant ramen noodles are dehydrated noodles flavored with powders. They are inexpensive and easy to prepare by adding hot water. However, these packaged noodles are high in fat and sodium. One package of ramen noodles has around 1,330 milligrams of sodium. (U.S. Department of Agriculture, 2019) However, a ramen meal can be made healthier by adding a source of protein and a serving of vegetables.
Nutrition
Ramen noodles have about 190 calories, 27 grams of carbohydrates, and 7 grams of total fat, including 3 grams of saturated fat. Unfortunately, they do not have any health benefits other than containing iron, which is necessary for moving oxygen throughout the body and preventing fatigue and anemia or iron deficiency. (Miller J. L. 2013) Because these noodles are low in fiber and nutrients, which are important factors in losing weight, they do not help with weight loss. The high sodium content can lead to bloating and water retention, which is not helpful when losing weight.
Healthy Ramen Makeover
Individuals can improve their nutritional value by adding ingredients low in calories and high in nutrients. This way, individuals can still have an inexpensive meal that isn’t entirely bad while increasing the volume. Adding chicken and vegetables adds vitamins and protein without much fat. Although each serving is still around 200 calories, it contains only 4.5 grams and less than 2 grams of saturated fat. This also increases the fiber from 1 gram to about 2.5 grams, adding vitamin A, lutein, and B vitamins. (U.S. Department of Agriculture, 2019) Adding vegetables and lean meats adds volume to the meal and helps increase the feeling of being full. (Mayo Clinic, 2024)
Recipe
A recipe for noodles with healthy fats, vitamins, minerals, and fiber.
Package of ramen noodles or cup of noodles.
One cup of cooked chicken breast.
One cup of frozen mixed vegetables like peas, carrots, and onions or a combination.
Prepare the noodles by cooking one package in three cups of boiling water until the noodles are soft.
Add the flavor packet.
Add cooked chicken breast meat and frozen vegetables.
Stir until vegetables are heated thoroughly.
Complete the meal with a small salad dressed with olive oil, vinegar, or light salad dressing.
Try out other Recipes
Try other proteins, vegetables, and flavorings. Shrimp or cooked fish can add healthy omega-3 essential fatty acids (Swanson, D. et al., 2012), or vegetarian protein like tofu or legumes for added protein. Enhance the flavor with sesame oil, mushrooms, bean sprouts, etc. Reduce the amount of powder from the flavoring pack to reduce sodium even more. To compensate for the loss of flavor, try supplementing with garlic, pepper, or favorite herbs. For those who prefer the cups of noodles, remember each cup is two servings. Prepare a cup of hot water and place the noodles on top of cooked vegetables and meat.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create personalized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
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References
U.S. Department of Agriculture. FoodData Central. (2019). Nissin, Top Ramen, Ramen Noodle Soup, Chicken. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/410139/nutrients
Miller J. L. (2013). Iron deficiency anemia: a common and curable disease. Cold Spring Harbor perspectives in medicine, 3(7), a011866. https://doi.org/10.1101/cshperspect.a011866
Mayo Clinic. (2024). Weight loss: Feel full on fewer calories. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318
Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition (Bethesda, Md.), 3(1), 1–7. https://doi.org/10.3945/an.111.000893
For individuals dealing with constipation issues, can using an osmotic laxative help treat and prevent constipation?
Osmotic Laxative
Osmotic laxatives can help treat or prevent constipation by increasing the amount of water in the colon, softening stools, and making them easier to pass. Some osmotic laxatives are used for bowel preparation to help clear the colon before a colonoscopy. They are available over the counter and by prescription and can contain different active ingredients, including polyethylene glycol/PEG, lactulose, sorbitol, magnesium citrate, and magnesium hydroxides.
How They Work
Constipation occurs when stools are irregular and hard to pass, as they are usually hard and dry. An osmotic laxative helps relieve constipation by increasing the amount of fluid in the intestines. They pull water from the colon’s wall to the inside, softening stools and making them easier to pass. The term osmotic refers to the movement of fluids through a membrane with the concentration equal on both sides. In individuals with constipation problems, the concentration of water in the colon’s wall and the inside of the colon/lumen is balanced but insufficient to compensate for hard, dry stools. This is especially true of those who don’t drink enough water. Osmotic laxatives alter the balance with substances like salts, sugars, and other organic compounds to encourage water movement into the lumen.
How Are They Different?
Most laxatives are generally used for the treatment of occasional constipation. Osmotic laxatives work differently because they are used to prevent or treat chronic constipation. Other types of laxatives include:
Emollient
These are made with a surfactant called docusate.
Surfactants are substances that draw and spread fats and water.
Docusate increases the passage of water and fats into stools to soften them.
Lubricant
These are made with oily substances, like mineral oil, that help the stool slide through the intestine.
Stimulant
These laxatives relieve constipation by causing the intestines to contract and push out the stools.
Osmotic Laxatives
The common osmotic laxatives are made with different active ingredients that include:
Polyethylene Glycol – PEG
This organic compound is derived from petroleum and can be safely ingested to manage constipation.
Available over the counter.
These include Miralax and GlycoLax.
Lactulose
This is a type of sugar that is not absorbed by the intestine.
Instead, the sugar sits and ferments in the intestines, producing fatty acids that pull water into the lumen.
Available by prescription, including Cephulac, Duphalac, Kristalose, and others.
Sorbitol
This is also a non-absorbable sugar with activation similar to lactulose.
Over-the-counter and prescription versions include Arlex and GeriCare.
Magnesium Citrate
Magnesium citrate is magnesium in salt form combined with citric acid.
The salts help pull water into the lumen.
Over-the-counter versions include Citrate of Magnesia, Citroma, and LiquiPrep.
Magnesium Hydroxide
This milder form of magnesium is sold under the brand Milk of Magnesia.
Milk of Magnesia is also an antacid and is available over the counter.
Potential Side Effects
As with all medications, there can be potential side effects. Most are relatively mild and resolve independently within a few days. Common side effects include:
Abdominal cramping
Bloating
Nausea
Diarrhea
Flatulence
Overusing laxatives can cause dehydration and the loss of electrolytes like sodium, calcium, potassium, minerals the body needs to regulate heartbeat, muscle contractions, and other essential functions. (Tropini, C. et al., 2018) Consult with a healthcare provider to ensure you use any laxative correctly, whether over-the-counter or prescription. For those thinking about using osmotic laxatives, be sure to follow the dosing instructions carefully, avoid complications, and use only when needed. Individuals with chronic constipation should see a healthcare provider so that they can identify the underlying cause. Diet, exercise, and increased fluid intake can sometimes improve the condition. Others may require treatments that extend beyond the use of laxatives.
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to create personalized treatment programs. We passionately focus on treating patients’ injuries and chronic pain syndromes. Using an integrated approach to improve ability through flexibility, mobility, and agility programs tailored to the individual. Our providers use Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, and rehabilitation providers if other treatments are needed. Our goal is to relieve pain naturally by restoring health and function to the body.
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References
Tropini, C., Moss, E. L., Merrill, B. D., Ng, K. M., Higginbottom, S. K., Casavant, E. P., Gonzalez, C. G., Fremin, B., Bouley, D. M., Elias, J. E., Bhatt, A. S., Huang, K. C., & Sonnenburg, J. L. (2018). Transient Osmotic Perturbation Causes Long-Term Alteration to the Gut Microbiota. Cell, 173(7), 1742–1754.e17. https://doi.org/10.1016/j.cell.2018.05.008
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