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.
Dr. Alex Jimenez, D.C., presents how adrenal insufficiencies can affect the hormone levels in the body. Hormones play a vital part in regulating body temperature and help function the vital organs and muscles. This 2-part series will examine how adrenal insufficiencies affect the body and its symptoms. In part 2, we will look at the treatment for adrenal insufficiencies and how many people can incorporate these treatments into their health and wellness. We refer patients to certified providers that include hormone treatments that relieve various issues affecting the body while ensuring optimal health and wellness for the patient. We appreciate each patient by referring them to associated medical providers based on their diagnosis when it’s appropriate to understand better what they are feeling. We understand that education is an excellent and inquisitive way to ask our providers various intricated questions at the patient’s request and knowledge. Dr. Alex Jimenez, D.C., utilizes this information as an educational service. Disclaimer
What Are Adrenal Insufficiencies?
Dr. Alex Jimenez, D.C., presents: Many factors can affect the body, whether eating habits, mental health, or lifestyle habits all play a role in maintaining hormone function in the body. Today, we will apply these common dysfunctional cortisol patterns that patients present when they go in for a daily examination. Most patients often come in and explain to their doctors that they are suffering from adrenal dysfunction because different symptoms are associated with various stages of adrenal dysfunction or HPA dysfunction. Now adrenal dysfunction or hypothalamic pituitary adrenal (HPA) dysfunction is when the adrenal glands are not producing enough hormone to regulate the body. This causes the body to go through different stages of adrenal dysfunction if it is not treated right this way, causing the body to deal with muscle and joint pain that a person hasn’t dealt with throughout their life.
Many doctors and healthcare providers use a systematic approach that can help many people address whether or not they have adrenal dysfunction in their bodies. Today, we will discuss the relationship between female hormones and mood disorders associated with adrenal dysfunction. When it comes to adrenal dysfunction associated with hormones, many people will often get medicated for mental illnesses like bipolar disease or depression when their hormones are imbalanced. When hormonal imbalances begin to affect women in their early fifties due to premenopause, the mental disorder would often worsens and cause many other overlapping issues that can affect their hormones and their bodies.
Adrenal Dysfunction Affect The Body
Dr. Alex Jimenez, D.C., presents: Many women would have healthy diets, take yoga, be involved in spiritual practices, and hang out with their friends; however, when their hormone levels are imbalanced, they are dealing with other issues associated with HPA imbalances or adrenal dysfunction. By looking at the 24-hour corticotropic activity and determining how the circadian rhythm controls it, many doctors can look at the data presented to the patient. The way the data is being presented to the patient on how their hormone levels fluctuate in the body in the morning and how they rise or decrease throughout the entire day until they go to sleep.
With this information, many doctors can diagnose why this individual is having trouble going to sleep, constantly waking up early in the night, or not getting enough rest, making them exhausted throughout the day. So how is adrenal dysfunction associated with 24-hour corticotropic activity? Many factors can cause adrenal dysfunction in the body and affect hormone levels. When the body begins to over or underproduces hormones from the adrenal glands or the thyroids, it can cause cortisol and insulin levels to lose control in the body and cause various issues that result in muscle and joint pain. Sometimes hormonal dysfunction can cause somato-visceral or visceral-somatic pain by affecting the vital organs like the gut and the brain and start to cause issues to the surrounding muscles and joints. When the surrounding muscles and joints are causing pain in the body, they could be causing overlapping issues that can affect a person’s mobility and make them miserable.
How To Diagnose Adrenal Insufficiencies?
Dr. Alex Jimenez, D.C., presents: When doctors diagnose a patient suffering from adrenal dysfunction will begin to look at the patient’s medical history. Many patients will start filling out a long, extensive questionnaire, and doctors will begin to look at the anthropometrics, biomarkers, and clinical indicators found in physical exams. Doctors must obtain the patient’s history to look for the signs and symptoms of HPA dysfunction and adrenal dysfunction to determine the issue affecting the individual. After the examination, doctors would use functional medicine to look at where the dysfunction lies in the body and how the symptoms are connected. The numerous factors causing adrenal dysfunction in the body could be how a person’s eating habits are causing these issues, how much exercise they are incorporating in their daily lives, or how stress impacts them.
Functional medicine provides a holistic approach that considers lifestyle components causing issues in the person’s body. By connecting the dots on what the patient is saying and how these factors are causing adrenal insufficiencies, it is important to get the whole story from the patient to devise a treatment plan catered to the individual. They would appreciate that someone finally understands what they are going through and will begin to restore their health and wellness. By looking for the root causes, triggers, and mediators causing adrenal dysfunction, we can look at the expanded history that the patient is telling us, whether it be their family history, their hobbies, or what they like to do for fun. All these things are important to consider to try and connect the dots of the underlying cause of adrenal insufficiencies in the body affecting a person’s hormone levels.
Adrenal Insufficiencies Affect Cortisol
Dr. Alex Jimenez, D.C., presents: Now, do adrenal insufficiencies correlate with increased DHEA and cortisol hormone levels? Well, DHEA is a hormone that is produced by the adrenal glands naturally. DHEA’s main function is to make other hormones like estrogen and testosterone to regulate the male and female body. Cortisol is a stress hormone that increases the glucose levels in the bloodstream. Cortisol’s main function is to allow the brain to use glucose in the body while repairing the affected muscle tissues. When the body begins to over or underproduces hormones from the adrenal glands, it can raise the cortisol levels to cause resilience to the body, and the HPA axis begins to decrease. When this happens, the body starts to feel sluggish, which can cause you to feel exhausted throughout the entire day, even though you may have gotten a good night’s sleep.
Adrenal Insufficiency Symptoms
Dr. Alex Jimenez, D.C., presents: This is known as adrenal fatigue and can be associated with various symptoms that affect the hormone balance in the body. This can include non-specific symptoms like sleep disturbances, digestive issues, fatigue, and body aches can affect the hormone levels inside the body. This causes many individuals to feel miserable due to feeling low energy. Adrenal fatigue can also be associated with the different stages of HPA axis dysfunction. These can include:
Trauma
Food allergies and sensitivities
Dysbiosis
Changes in the gut microbiota
Toxins
Stress
Insulin resistance
Metabolic syndrome
All these issues can affect a person’s hormone levels and cause elevated cortisol to overlap many factors that cause somato-visceral problems. An example would be someone having gut issues associated with chronic stress who can start to feel pain in their joints from the knees, back, and hips which cause their hormone levels can fluctuate.
Skiing sports require balance, strength, endurance, and muscle power. It is recommended to start training for ski season about eight to twelve weeks before heading to the slopes. However, any amount of training is better than no training; as long as you stay consistent and focus on exercises that enhance skiing or snowboarding, even a few weeks of fitness training can make a difference. A ski conditioning workout can help you ski better, stay out longer, prevent injuries, and have more fun.
Skiing
Before beginning any training plan, check with your doctor or a certified training professional. The recommended strategy is a cardio and strength workout routine that trains and strengthens the lower-body muscles, including the quads, hamstrings, and glutes. This will improve mobility and balance to help control the skis better and support body parts like the knees, which are more prone to skiing injuries.
General Overview of Training
Increase Muscle Power
Strengthen the quads, glutes, hamstrings, and hips.
Posture and Balance
Train the core and the muscles around the hips, which helps provide stability.
Increase Endurance
Condition the body to handle vigorous conditions.
Increase Cardiovascular Function
Cardiovascular activities include running, biking, or interval training to strengthen the lungs and heart.
Training Schedule
Starting
With skiing, you’ll need a combination of cardio and strength training and enhanced aerobic fitness for the higher altitude.
Individuals are encouraged to start around six to eight weeks before ski season because it takes around that amount of time to experience the benefits.
The muscles need time to recover and repair themselves between sessions.
As aforementioned, you can still exercise even if you have missed the training window.
Pick an enjoyable activity: jogging, biking, and high-intensity interval training/HITT.
The goal should be 30 minutes of cardio activity 2-3 times a week to prepare the heart and lungs for downhill runs.
Recommended workouts for getting into ski shape:
Elliptical trainer – The elliptical trainer is highly recommended for ski training, as it mimics the same upper-body and lower-body movements used in Nordic skiing.
This could be a short session on a treadmill, jumping jacks, or a quick jog.
Guidelines as you progress through the workout:
Inhale during initial exertion, and exhale as you return to the starting position.
Maintain breathing patterns during faster exercises.
Rest at the end of each exercise.
Walking Lunge with Rotation Exercise
This exercise works the glutes, quads, hamstrings, and abdominals and improves core rotation.
Stand with your feet slightly apart.
Step one foot forward into a lunge.
As you step forward, rotate your body to the side in the direction of your lead knee.
Arms should be at chest height, slightly elevated from the sides.
Drive up and through your forward leg to take the next lunge.
Repeat ten times on each side for a total of 20.
Tips and modifications:
If you don’t have enough space, you can stay in one spot and alternate lunging.
Make it easier by keeping the back leg straight.
Make sure that your knees do not go inward.
Stay in a straight line with your foot and hip.
Lateral Ski Jump Exercise
This power exercise prepares for the explosive ski movements and energy bursts needed to control the descent.
Stand with your feet hip-width apart and knees slightly bent, balancing on one leg.
Jump to the side, landing on the other leg.
Think about landing softly with your knee slightly bent.
Jump to the other side, landing softly on the other leg.
Swing the arms sideways across your body like a speed skater.
Repeat 15 on each side.
Tips and modifications:
Make smaller jumps to the side
Move slower
Touch your toe to the ground instead of keeping it off the floor.
Chop Exercise
This exercise will strengthen the core to initiate turns using the core rather than the arms or shoulders and help prevent lower back pain.
Use a resistance band that you can secure slightly above the shoulders.
Stand sideways to where the band is anchored.
Position yourself so that you can reach up evenly with your shoulder to grab the free end of the band with both hands.
Your knees should be slightly bent.
Pull the band down across your body while turning your body.
Think about the trunk doing most of the work for this exercise, not the arms and shoulders.
Keep your arms as straight as you can as you pull the band down
The arms should act as guides, with the obliques and back muscles generating the pulling and rotating power.
Do this 15 times, then repeat facing the other way.
Rest for 90 seconds before moving on to the next exercise.
Tips and modifications:
Adjust the band resistance level by shortening it to increase resistance or lengthening it to ease resistance.
The goal is to feel tired at the end of the reps but not so exhausted that you struggle to finish.
Hip Roll Exercise
This exercise strengthens the muscles of the hips, including the glutes, to help prevent knee pain. There’s a direct relationship between hip strength and knee control. When hip strength is weak, the knees tend to shift inward.
Stand on your left leg.
Lean your body forward at the hips, keeping the back straight.
Lift your right leg back behind you, slightly off the ground.
Rotate or roll your hip away from your standing foot.
Maintain the body in a straight line as you roll your hips back.
Repeat 10-15 times on each side.
Tips and modifications:
If balancing is difficult, hold on to the back of a chair or keep your toes on the ground.
Whether you’re going alpine or Nordic skiing, these are just a few exercises designed to help all types and levels of recreational skiers and snowboarders. Always check with your doctor before starting any exercise routine, and it is recommended to consult a ski instructor or personal trainer for more comprehensive and intense workouts.
Ski Team Workout
References
Laskowski, E R. “Snow skiing.” Physical medicine and rehabilitation clinics of North America vol. 10,1 (1999): 189-211.
Nagle, Kyle B. “Cross-Country Skiing Injuries and Training Methods.” Current sports medicine reports vol. 14,6 (2015): 442-7. doi:10.1249/JSR.0000000000000205
Steadman, J R et al. “Training for Alpine skiing.” Clinical orthopedics and related research,216 (1987): 34-8.
Therell, Terese, et al. “Effects of Core Strength Training on Skiing Economy in Elite Junior Cross-Country Skiers.” Research quarterly for exercise and sport vol. 93,3 (2022): 608-614. doi:10.1080/02701367.2021.1887441
Dr. Alex Jimenez, D.C., presents an insightful overview of how hormonal dysfunction can affect the body, increase cortisol levels, and be associated with PTSD in this 3-part series. This presentation provides important information to many individuals dealing with hormonal dysfunction associated with PTSD. The presentation also offers different treatment options to reduce the effects of hormonal dysfunction and PTSD through functional medicine. Part 1 looks at the overview of hormonal dysfunction. Part 2 will look at how various hormones in the body contribute to body functionality and how overproduction or underproduction can cause drastic effects on a person’s health. We refer patients to certified providers that incorporate various hormone treatments to ensure optimal health and wellness for the patient. We appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate to have a better understanding. We understand that education is an excellent and inquisitive way to ask our providers various intricated questions at the patient’s request and knowledge. Dr. Alex Jimenez, D.C., utilizes this information as an educational service. Disclaimer
A Look Into Hormonal Dysfunction
Dr. Alex Jimenez, D.C., presents: Now, looking into the exciting didactic here, we will discuss something rare but important to understand when looking at these steroid pathways. And this is something called congenital adrenal hyperplasia. Now, congenital adrenal hyperplasia can occur in the body through an inherited enzyme defect or 21 hydroxylases that can cause a severe decrease in the adrenal production of glucocorticoids. When the body is suffering from congenital adrenal hyperplasia, it can cause an increase in ACTH to make more cortisol.
So when the ACTH increases to make more cortisol in the body, it could lead to muscle and joint pain if it is not treated immediately. We also often think cortisol is bad, but you must have some congenital adrenal hyperplasia when you have the 21 hydroxide deficiency. To that point, your body is not making enough glucocorticoids, causing you to have a high level of ACTH. When there is hormone dysfunction from various environmental triggers, it can cause the hormones in the body to overproduce unnecessary hormones. For example, if you have too much progesterone, it can’t go down to the pathway to make cortisol due to those missing enzymes. It can be converted into androstenedione, causing people to become virilized.
What Happens When The Body Doesn’t Create Enough Hormones?
Dr. Alex Jimenez, D.C., presents: So when patients become virilized, they’re not making any cortisol; it is important to do hormonal therapy to decrease the ACTH stimulation to get the hormone levels back to normal When this happens, it diminishes the stress inside the body system to make more androgens. In the female body, however, progesterone has no peripheral conversion of steroids to be produced except during pregnancy. Progesterone comes from the ovaries and doesn’t get to be produced in the adrenal glands. Progesterone is excreted mostly in urine as many different breakdown products tend to be higher than normal due to that 21 hydroxide deficiency.
So now, let’s talk about androgens in premenopausal women. So the major androgens come from the ovary, the DHEA, androstenedione, and testosterone. At the same time, the adrenal cortex produces glucocorticoids, mineralocorticoids, and sex steroids to make some testosterone and about half of the DHEA hormone. The body also has peripheral conversion responsible for DHEA and testosterone production to normalizing hormone levels. This is due to all the different tissues that have these enzymes to make these various hormones in different concentrations. Premenopausal women are most likely to lose more estrogen after removing their ovaries. This causes them to lose DHEA, androstenedione, and testosterone production in their bodies.
PTSD & Hormonal Dysfunction
Dr. Alex Jimenez, D.C., presents: Now testosterone is carried by SHBG just like estrogen, and many factors that change SHBG are important to testosterone and estrogen. Interestingly, testosterone can decrease SHBG in small amounts to allow the body to have free testosterone, which causes a physiological effect. When it comes to testing for testosterone levels, many people don’t release that when their testosterone levels are elevated, it could be due to low SHBG. By measuring total testosterone in the body, many doctors can determine if their patients are producing too much androgen, which is causing excessive hair growth in their bodies, or they may have low SHBG levels due to hypothyroidism associated with obesity or elevated insulin.
Now when it comes to PTSD, how does it correlate to hormonal dysfunction and affect the body? PTSD is a common disorder many individuals suffer from when they have been through a traumatic experience. When traumatic forces begin to affect the individual, it can cause the cortisol levels to rise and cause the body to be in a state of tension. PTSD symptoms can vary for many individuals; thankfully, various therapies can help lower the symptoms while bringing the hormone levels back to normal. Many healthcare professionals will develop a treatment plan that can help reduce the symptoms of PTSD and help hormone levels function in the body properly.
Treatments To Regulate Hormone
Dr. Alex Jimenez, D.C., presents: Stress in the body can affect the musculoskeletal system by causing the muscle to lock up, leading to issues in the hips, legs, shoulders, neck, and back. Various treatments like meditation and yoga can help lower the cortisol levels from fluctuating higher, causing the body to deal with muscle tension that could overlap with joint pain. Another way to reduce stress in the body is by working out with an exercise regime. Exercising or participating in an exercise class can help loosen up the stiff muscles in the body, and keeping a workout routine can exert any pent-up energy to relieve stress. However, treatments to balance out hormones associated with PTSD can only go so far for many individuals. Eating nutritional, whole foods with vitamins and minerals can help regulate hormone production and provide energy to the body. Dark leafy greens, fruits, whole grains, and proteins can not only help with regulating hormone production. Eating these nutritional foods can also lower inflammatory cytokines that are causing more harm to vital organs like the gut.
Conclusion
Incorporating a healthy diet, an exercise routine, and getting treatment can help many individuals dealing with hormonal dysfunction associated with PTSD. Each person is different, and the symptoms overlap with hormonal dysfunction associated with PTSD and vary from person to person. When doctors work with associated medical providers, it allows them to develop a treatment plan catered to the individual and enables them to regulate their hormone production. Once the hormone production in their bodies is regulated, the symptoms causing the person pain will get better slowly but surely. This will allow the individual to continue on their wellness journey.
Immune system health and keeping the system strong and healthy can be accomplished by maintaining healthy eating habits. Eating foods rich in specific vitamins and supplements can help the immune system fight off illness, maintain energy levels, and help during injury recovery. Here we look at choosing foods with the right vitamins to build and strengthen the immune system throughout the year.
Immune System Health
The immune system consists of complex cells, processes, and chemicals that constantly defend the body against invading pathogens, including viruses, toxins, and bacteria. Keeping the immune system healthy year-round is key to infection and disease prevention. Healthy lifestyle choices consist of the following:
Nutritious food, healthy sleep, physical activity, and exercise are the most important ways to strengthen the immune system.
Supplementing certain vitamins, minerals, and herbs can help improve immune response.
However, some supplements can interact with prescription or over-the-counter medications.
Certain supplements may not be recommended for individuals with certain health conditions.
Research has found that selenium activates the immune system when there is a threat and signals when to slow or shut down immune responses.
Selenium keeps the immune system from overworking.
Selenium protects from chronic inflammation and autoimmune diseases like rheumatoid arthritis, Crohn’s disease, and psoriasis.
Selenium Foods
Foods from highest to lowest levels of selenium.
Brazil nuts
Tuna
Halibut
Canned sardines
Lean meats
Cottage cheese
Brown rice
Eggs
Oatmeal
Milk
Yogurt
Lentils
Nuts
Seeds
Peas
Increase Water Intake
Maintaining healthy hydration can increase immune health.
Water helps the body produce lymph, which carries white blood cells and other immune system cells.
Try to balance out dehydrating beverages, like coffee and soda.
Try eating more hydrating foods like cucumbers, celery, lettuce, and strawberries.
Immune System Health
References
Chaplin, David D. “Overview of the immune response.” The Journal of allergy and clinical immunology vol. 125,2 Suppl 2 (2010): S3-23. doi:10.1016/j.jaci.2009.12.980
Halliwell, B. “Antioxidants in human health and disease.” Annual review of nutrition vol. 16 (1996): 33-50. doi:10.1146/annurev.nu.16.070196.000341
Lewis, Erin Diane, et al. “Regulatory role of vitamin E in the immune system and inflammation.” IUBMB life vol. 71,4 (2019): 487-494. doi:10.1002/iub.1976
Mora, J Rodrigo, et al. “Vitamin effects on the immune system: vitamins A and D take center stage.” Nature reviews. Immunology vol. 8,9 (2008): 685-98. doi:10.1038/nri2378
Nicholson, Lindsay B. “The immune system.” Essays in biochemistry vol. 60,3 (2016): 275-301. doi:10.1042/EBC20160017
Shakoor, Hira, et al. “Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?.” Maturitas vol. 143 (2021): 1-9. doi:10.1016/j.maturitas.2020.08.003
Dr. Alex Jimenez, D.C., presents an overview of hormonal dysfunction can affect the various hormones in the body that can increase cortisol levels in this 3-part series. This presentation provides valuable information to many individuals dealing with hormonal dysfunction and how to know the signs and utilize holistic approaches toward their health wellness. Part 1 will look at the overview of hormonal dysfunction. Part 3 will look at various holistic treatments that are available for hormonal dysfunction. We refer patients to certified providers incorporating various hormone therapies to ensure optimal health. We encourage and appreciate each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is an excellent way when asking our providers intricated questions at the patient’s request and understanding. Dr. Alex Jimenez, D.C., only utilizes this information as an educational service. Disclaimer
An Overview Of Hormonal Expression
Dr. Alex Jimenez, D.C., presents: So the classic teaching about hormones is that they’re produced in an endocrine gland and then transported to the cells where the body will utilize them. But things are a little bit more complex. So every cell contains the genes necessary for hormone expression and functionality in the body.
And we know this because when de-differentiated from the late stage, unfortunately, cancer cells uncover gene expression. Those cells make hormones in inappropriate locations and at inconvenient times. So that means that any cell can make any hormones in the body. Still, the hormonal expression of certain genes indicates the presence of certain enzymes, which determines what hormones will reproduce. So, for example, you need to have the right precursors and enzymes. So in a reproductive female, the granulosa cells, the luteinize, and the corpus luteum are produced in the body. The granulosa cells are follicles, while the corpus odium is after ovulation. And these cells start the formation of the steroid hormones in response to FSH and LH. So FSH and LH come from the pituitary glands and stimulate the granulosa cells to start making estrogen. Steroid production will begin if the messaging from FSH and LH gets to the part of the cell that makes estrogen. This allows the body to regulate hormonal production and keep it functional. When issues disrupt hormonal regulation, the body can over or underproduce hormonal production, leading to metabolic issues associated with muscle and joint pain.
So this is a complex process, and there are many areas where this can go wrong. So you can have the right amounts of the hormone, but you’re not getting hormone production. So the messages must get into the cell first, and FSH and LH are too large to get into the cellular structure. So, they have to activate a membrane-based enzyme called adenylate cyclase to produce cyclic AMP to enter the cellular network and start hormonal formation in the body. This is the P, or the production of hormones. So by thinking about cellular membrane health, if a doctor does an essential fatty acid analysis, the patients may be very low in omega-3s; therefore, their cell membranes are more rigid and affect the body’s hormonal process. When patients are not taking their omega-3s, it could cause the inflammatory cytokines to cause more joint pain issues when various factors affect the body internally. Since inflammation can be good or bad in the body, it can cause hormonal dysfunction when they attack healthy cellular structures. That will affect this hormonal production process.
Hormonal Production Process In The Body
Dr. Alex Jimenez, D.C., presents: Once made, estradiol goes directly into the blood and is not stored, but it’s bound to SHBG and albumin. And SHBG is changed by obesity and insulin associated with hypothyroidism. So when women are obese or hyperinsulinemic will have less SHBG or hypothyroidism to transport the estrogen to the cells. This tells the body that the hormones are no longer FSH or LH and cyclic AMP, but this is estrogen. And so, estradiol is sensitive since estradiol has to go in and have a cytoplasmic receptor. So the estrogen receptor is in the cytoplasm. After it binds to the receptor, it goes into the nucleus, and it’s transcribed and then goes back out and translated to allow the body to make proteins that cause cell proliferation. Estrogen is a proliferative hormone. And once it’s acted on the cell after proliferation, it’s degraded in the cell with heat shock proteins or released back into the circulation in the body’s system.
Let’s talk about some of the basics of biochemistry because the steroidogenic pathway n the body has different ways to reduce carbons in the body. The body’s system could convert it into estrone or estriol, with less estrogen in circulation. And then estradiol, estrone, estriol, everything is eliminated through the detoxification pathways. So in the Living Matrix, healthy detoxification and estrogen metabolism pathways help the body stay functional. When the body goes through detoxification, it helps reduce the issues by figuring out what is causing the problems affecting the body’s system and slowing introducing or taking away the pain that can allow normal hormonal regulation. When the body reduces excessive carbon, it can lower cholesterol from reaching dangerous levels.
Cholesterol & Hormones
Dr. Alex Jimenez, D.C., presents: So it all starts with cholesterol, and the body can’t make enough cholesterol, so we consume food to allow it to enter the body and begin to biotransform into LDL (low-density lipoprotein) to initiate steroid hormone synthesis. So we need LDL in the body to decrease the carbons since it is a union directional. When it comes to hormone deficiency cases, sometimes women can come in with extremely low LDLs because they’re on statins, underweight, or over-athletic; these are connections and pattern recognition. In a female’s body, the ovaries on the left and right side of the female reproduction system produce all three sex steroids: estrogens, progesterones, and androgens, for optimal body function. They are different than the male’s reproduction system, which includes the testicles, due to the other enzymes. They differ from the testes in many ways due to additional hormonal output in the body, which is different than adrenal hormones. For example, if the body can’t make aldosterone or cortisol in the endocrine glands, they will be shunted to make sex hormones. And since each body is diverse, male or female, some hormones can’t make glucocorticoids or mineral corticoids.
So we must think about mitochondrial health for hormone production, which is critical for producing hormones. For expecting mothers, it allows the formation of pregnancy alone in the mitochondria. So mitochondrial health energy is related to hormone health, which causes cholesterol uptake by the mitochondria in the adrenal glands and ovaries that can stimulate ACTH. So the mitochondria can make hormones as we go while enabling the enzymes in the female’s body to induce pregnenolone formation. However, getting the cholesterol to the inner membrane and LDL to the inner membrane to the mitochondria is the rate-limiting step in all steroid hormone synthesis. Now it can develop and go into two different pathways in the body. It can create DHEA, or it can include progesterone when cholesterol is forming pregnenolone and can look diagrammatically in test results.
DHEA & Hormones
Dr. Alex Jimenez, D.C., presents: So if the mitochondria can enable the body’s pregnenolone to form DHEA or progesterone, let’s start with going over things with developing progesterone since it’s hydroxylated. It creates an enzyme called 17 hydroxy progesterone, the immediate precursor of the androgens and estrogens. So the 17 hydroxy progesterone will eventually form androgens or estrogens, and androstenedione can develop testosterone, and both can become estrogens by aromatization. So what does this mean? It means you must be concerned about too many androgens being around because they can become estrogen. The best way to remember this is that androstenedione can become estrone, and testosterone can become estradiol. This can cause progesterone to be the precursor to cortisol in the body and can go in two different directions.
So progesterone is also the precursor to aldosterone, which asks what will happen when the body needs cortisol or aldosterone. The body will then produce less progesterone causing it to be shunned in hormonal production and causing cortisol to overproduce. This is known as cortisol steal, and if it is not treated at the moment, it can cause muscle and joint inflammation in the body, leading to various issues that the person is dealing with.
A decreased formation of androgens and estrogens can inhibit the DHEA pathway. So when the body makes more cortisol, it can cause the hormones to develop an estrogen-dominate shape causing the cortisol hormone to stimulate aromatase. To that point, it can lead to breast cancer, fibroids, and endometriosis in the long term. Women can get stress, hot flashes, and decreased libido due to that hormonal decrease in their bodies.
Conclusion
Other issues like stress can cause increased cortisol formation, anxiety, inflammation, simple carbohydrates, et cetera to the body associated with joint and muscle pain. They can also inhibit sex and sex hormone production directly and indirectly. So this is where people have to be concerned if they’re giving DHEA because DHEA can convert itself into sex hormones. So that can be a good thing if you’re dealing with hormonal deficiency. But if you give too much DHEA, you can overproduce hormonal function.
Making and maintaining healthy lifestyle changes does not have to be as challenging when surrounded by family, friends, and loved ones who support those goals. Healthy gifts or the gift of wellness can be the real difference in improving one’s or another’s health this season. With the right health tools, individuals can make, see and feel the changes happening. Here is a list of a few of the best healthy holiday gifts to help your loved ones begin the New Year with a healthy perspective.
Healthy Gifts
Compact Treadmill and Walking Pad
Walking daily is an integral part of overall wellness. The body was designed to move, and walking about 8,000 steps daily has been shown to reduce all-cause mortality compared to sedentary lifestyles. Unfortunately, it’s estimated that many individuals only walk around 5,000 steps daily.
In inclement weather, they allow individuals to walk and complete a workout.
Smaller walking pads can be installed under a standing desk for easy and effective movement during the workday.
Top Blender
Individuals that take supplements could benefit from a high-quality, all-purpose blender.
A quality blender easily whips healthy smoothies, protein shakes, and other healthy beverages.
Athletes can incorporate protein powder into their drinks.
Certain high-tech blenders double as water infusers to reach hydration goals.
Percussive Massagers and Foam Roller Sets
Muscle recovery and maintaining flexibility are essential for body health. Recovery-specific tools can help immensely.
A personal percussive massager uses vibration therapy to keep the muscles loose and release endorphins.
Percussive massage treatment relieves soreness, stretches out the muscles, and improves flexibility and muscle strength in older individuals with sarcopenia or age-related muscle mass loss.
Self-myofascial release tools like foam rollers can help roll out sore muscles while improving range of motion and muscle strength.
Athletic Earbuds
Research from workout enthusiasts and athletes has shown that having the right music or podcast makes or breaks the workout or sport.
The research found that music can have an ergogenic effect on performance by increasing exercise duration and performance.
Sweat-free earbuds are recommended as they are designed specifically for athletes, increasing their comfort and staying in place during their entire workout, no matter how intense.
Air Fryer
Deep-fried foods can be full of unhealthy saturated fats and trans fats and are associated with various health concerns, including cardiovascular issues and type 2 diabetes.
Air frying offers a healthier way to cook favorite foods, like fried chicken, French fries, fried vegetables, etc.
Air fryers rely on convection heat that circulates to crisp up the food.
This method is healthier than traditional frying methods.
A study found that air-frying French fries led to a reduced formation of potential food hazards versus deep-frying.
In addition, air frying can also be incorporated into baking or roasting.
These units can keep track of lean body mass, metabolism, and neuromuscular function.
They measure body fluid balance, muscle mass, and fat distribution.
They offer real metrics for current skeletal muscle mass.
Data points help individuals better understand their health.
Meditation Mats and Benches
Mental health is as vital as physical health.
Incorporating mindfulness and meditation exercises daily can improve mental and physical well-being and encourage long-term behavioral changes.
Regular meditation practice can help improve sleep quality, mood, and body repair and recovery from work, school, sports, workouts, etc.
Meditation mats and benches can make seated and kneeling meditation practices more comfortable.
Therapeutic Environment of Insight
References
Dong, Lu et al. “Effects of Air Frying on French Fries: The Indication Role of Physicochemical Properties on the Formation of Maillard Hazards, and the Changes of Starch Digestibility.” Frontiers in nutrition vol. 9 889901. 27 Apr. 2022, doi:10.3389/fnut.2022.889901
Pinho, Alexandre S et al. “Can We Rely on Mobile Devices and Other Gadgets to Assess the Postural Balance of Healthy Individuals? A Systematic Review.” Sensors (Basel, Switzerland) vol. 19,13 2972. 5 Jul. 2019, doi:10.3390/s19132972
Rusch, Heather L et al. “The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.” Annals of the New York Academy of Sciences vol. 1445,1 (2019): 5-16. doi:10.1111/nyas.13996
Thakare, Avinash E et al. “Effect of music tempo on exercise performance and heart rate among young adults.” International journal of physiology, pathophysiology and pharmacology vol. 9,2 35-39. 15 Apr. 2017
Wu, S., Ning, HT., Xiao, SM. Effects of vibration therapy on muscle mass, muscle strength and physical function in older adults with sarcopenia: a systematic review and meta-analysis. Eur Rev Aging Phys Act 17, 14 (2020). doi.org/10.1186/s11556-020-00247-5
Dr. Alex Jimenez, D.C., presents how the SBAR method is used in a clinical approach in a chiropractic office. Since pain in the body is one of the most common complaints worldwide, many individuals can be referred to the right healthcare professional to have a better understanding of what is happening to their bodies and have their health and wellness restored. We refer patients to certified providers specializing in treatments to aid individuals suffering from various chronic issues associated with muscle and joint pain affecting their bodies. We also guide our patients by referring them to our associated medical providers based on their examination when it’s appropriate. We find that education is the solution to asking our providers insightful questions. Dr. Alex Jimenez, D.C., provides this information as an educational service only. Disclaimer
What Is The SBAR Method?
Dr. Alex Jimenez, D.C., presents: The term SBAR stands for situation, background, assessment, and recommendation. It is a communication method that many chiropractors or healthcare professionals use to help simplify communicating patient information to other healthcare team members. And the whole goal of the SBAR method is to help us strategically and systematically share a patient situation along with the background of that patient, the assessment findings that we have found, and recommendations that we recommend to that specific individual so they can easily understand what we need, want, and what is going on with that patient in a very clear and focused way. So the SBAR method can help the chiropractor or massage therapist stay organized whenever they’re having to communicate and cut out unnecessary information that may be in the conversation that wastes time or may confuse the listener and help prevent those moments where the specialist may get questions from the person they are talking to, and they may not know.
The SBAR method allows chiropractors to communicate efficiently with patients about where the pain is located in their bodies. So the SBAR will help many health professionals stay organized. Some examples of the SBAR method used for communication include: a nurse needs to speak with a healthcare provider like a physician, a nurse practitioner, or a PA to let them know that the patient’s condition is deteriorating, and they need to call and report that. If they need something for that patient, the healthcare provider can follow the SBAR method, which will help them clearly and concisely communicate that issue to the listener. Chiropractors can also use the SBAR to share with other associated medical providers or massage therapists when they have a patient’s report to be handed or transferred to a different unit.
The SBAR method can be used with other healthcare team members, like speech therapy, occupational therapy, chiropractic therapy, and physical therapy. This method helps and guides chiropractors with what information they need to provide to the patient, so they can fully understand what is going on with them. An example would be a patient coming into a chiropractic clinic with back pain; however, they are experiencing gut issues and having areas of complaints in their hips, causing mobility issues. So by using the SBAR method, chiropractors and other healthcare providers can communicate better with their patients and develop a solution with the APPIER process and a treatment plan that caters to the individual. When creating your SBAR to communicate better with someone, it’s better to ensure that you are fully prepared before initiating that conversation. Having a little system to comply with the SBAR method can help you quickly and allow you to note what is happening with the patient in your head or take note of their condition. Getting the layout of the SBAR method is the first step, and many healthcare units will have them created so the doctor can fill them in and put all the information they need when they call or talk to their patients.
Chiropractors using the SBAR method would go into the room, look at that patient, assess that patient, collect their vital signs and look in the chart, look at the latest progress now, and know who’s on board taking care of that patient. The SBAR method also allows the doctor to review that patient’s chart thoroughly and understand what’s going on with that patient. So by the time they step into the room, they will have an idea of what is going on with the patient when those questions come up. Plus, when they have looked at the latest lab results from their associated medical providers. They can have an insight into what medication the patient is taking because those questions will probably come up and be included in the SBAR method. This will allow the chiropractor to gather all that information from the patient and be comfortable and ready to initiate the conversation.
Situation
Dr. Alex Jimenez, D.C., presents: Now let’s look at each of the sections of the SBAR method. Since the SBAR method is very focused and concise with communication, it is straightforward. So the situation is the first thing you’re going to start with whenever you’re communicating using the SBAR method. So by having your computer on that specific patient, doctors can easily look at something in case the person asks them a question and have the information in front of them quickly. So with the situation, just as it says, the goal is to communicate why the patient is calling. That’s its purpose, as it helps start things off and allows the doctor and the patient to introduce themselves and briefly explain what is going on with their bodies. An example would be a person with back pain introducing themselves to the chiropractor and vice versa and briefly describing where they are in pain.
Background
Dr. Alex Jimenez, D.C., presents: The background portion of the SBAR method helps paint a picture of what the patient is going through and will provide a brief description of the situation. Then after that, we’ll go straight into the patient’s background, and this part of the communication will be very focused again. And how you would transition from situation to background in the SBAR method by going into the patient’s diagnosis. So the patient was admitted with whatever diagnosis on the date of admission. Then the chiropractor will tailor and include important patient information based on what the patient is experiencing pain-wise. The pain can vary from each person and can affect the body differently.
Many doctors can include the patient’s code status and discuss any other significant health problems that accompany the patient’s current situation. An example would be if a person is dealing with cardiac issues, their primary doctor can ask them if they had any health history with cardiovascular disorders, medications for heart diseases, chest pain, etcetera. Getting their background history can provide many doctors with a treatment plan that won’t cause any issues for the patient. When chiropractors work with other healthcare professionals, they can provide a background history of the patient, including bloodwork, previous procedures, and any additional information to develop a treatment plan. Along with consults, what other doctor groups are on board with this patient and any pending procedures the patient may have? That lets them know, okay, I don’t need to order this test or product because they will be having this procedure.
Assessment
Dr. Alex Jimenez, D.C., presents: The next section of the SBAR method is the assessment part, where the doctor will tell the patient what they have assessed or found in the patient. Many healthcare professionals, like chiropractors, provide those assessment findings and current vital signs to back up what they think is going on. An example would be a functional medicine doctor explaining to the patient what they found in their body, like possible respiratory, cardiac, or GI issues, and what they think is going on based on what they discovered.
But let’s say, for example, that the nurse or doctor doesn’t know; however, they know that something’s wrong with the patient and they need something. In this situation, the doctor or the nurse can take note of what is going on with the patient and explain to their associated medical providers that they are worried or that the patient is deteriorating; they’re unstable and have changed from when they previously saw them. By using the SBAR method, chiropractors can asses the situation the patient is dealing with and provide insightful solutions to develop a treatment plan for the patient.
Recommendation
Dr. Alex Jimenez, D.C., presents: And finally, the final part of the SBAR method is recommendations. So recommendations are where the doctor communicates with the patient on what they want or need. By laying out the framework from using the SBAR method, the recommendation part allows the doctor to specifically communicate with the patient on what needs to be done to improve their health and wellness. An example is if a patient is dealing with gut issues associated with metabolic syndrome and their doctor gives them a treatment plan to incorporate more nutritional foods in their diets, exercising more and getting an adjustment from a chiropractor can help alleviate pain affecting their backs or hips.
Conclusion
Since body pain is one of the most common complaints worldwide, chiropractic care can assist in managing the symptoms associated with joint and muscle pain while being cost-efficient and non-invasive. Utilizing the SBAR method in a chiropractic clinic can give the chiropractor the right tools to develop a treatment plan for the individual to relieve any pain affecting their body. Chiropractic care can also use the APPIER method combined with the SBAR method to fully alleviate any disorder in the body structure to restore a person’s health and wellness.
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