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.
When everyday factors affect how many of us function, our back muscles begin to suffer. The back muscles in the cervical, thoracic, and lumbar section surround the spine and spinal cord, which helps the body stay upright and promotes good posture. The muscles allow the upper portions of the body to bend down and twist without pain while providing stability to the lower parts of the body. However, when the body ages or everyday activities cause issues, it can develop low back pain associated with weak back muscles. There are many ways to prevent these issues from escalating with various hyperextension exercises for low back pain. This 2-part series examines how low back pain affects the body and how different hyperextension exercises can help strengthen the back. Part 1 examines how hyperextension affects the body and how it is associated with low back pain. We mention our patients to certified medical providers that provide available therapy treatments for individuals suffering from chronic low back pain. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis or needs. We understand and accept that education is a marvelous way when asking our providers’ crucial questions at the patient’s request and acknowledgment. Dr. Jimenez, D.C., makes use of this information as an educational service. Disclaimer
Low Back Pain Affecting The Body
Have you been dealing with aches and pains when bending down? Do you feel stiffness in your torso when twisting? Or have you experienced limited mobility in your hips? Many of these symptoms correlate with low back pain. Studies reveal that back pain is one of the most common issues in the emergency room. Low back pain is associated with many factors that put pressure on the various muscles in the back and can lead to underlying conditions that can cause symptoms to make the body dysfunctional. Additional studies have revealed that chronic low back pain can have influenced overlapping risk profiles, which include:
Stress
Dietary habits
Lifting heavy objects
Musculoskeletal disorders
When these factors affect the back, many individuals will be in constant pain and take medication to relieve their pain. However, medicine can only go so far as it only masks the pain, but there are other ways to reduce low back pain and help strengthen the various muscles surrounding the low back.
An Overview Of Hyperextension (Part 2)
Biomedical physiologist Alex Jimenez explains how there are a couple of different variations that you can do to prevent low back pain. The first one is the elbows in front. The second one is the elbows in front while pointing them forward and keeping them pointed forward throughout the entire movement. The third one is the hands behind the head. And then the fourth variation is putting weight behind your back once you work up to this level. And then using that weight to put more stress on a pivot point. You can also hold the weight to your chest, but putting it behind your head gives you a further pivot point or a further point on the fulcrum, which are your hips putting more stress on your spinal rectors. The repetitions and frequency should be performed at the beginning of most workouts, before or after your abdominal exercises on leg days. You can use this exercise as a warmup before deadlifting or squatting. I’ll remember you don’t have to go as much weight or as many reps when you’re doing this on leg days. So we recommend starting with four sets of 20 reps and slowly working up to four sets of 40 reps. This seems like a lot, but it will be beneficial in the end.
Various Hyperextension Exercises For The Back
When it comes to low back pain, the various muscles are weak, which can lead to multiple symptoms affecting a person’s mobility. Luckily making small changes in a daily structure, like incorporating exercises that target the back, can be beneficial. Studies reveal that exercises targeting the back muscles can help strengthen the targeted muscles to have mobility and stability in the back. As a bonus, exercises combined with chiropractic treatments can help restore the body and allow the spine to be realigned. When it comes to back exercises, hyperextension exercises can help prevent low back symptoms from reoccurring and strengthen weak back muscles. Here are some of the various hyperextension exercises that benefit the back.
Reverse Flys
There are different variations of how to do reverse flys. You can pick a moderate or lightweight dumbbell or a resistance band. This exercise is great for the upper back muscles and rear deltoids.
Sit in a chair where the dumbbells are in front of you. *For resistance bands, make sure the bands are under your feet.
Pick up the dumbbells/resistance bands with the palms of your hands and bend forward.
Squeeze the shoulder blades together, lift the arms to shoulder level with slightly bent elbows, and lower them.
Repeat for three sets of 12 reps and rest in between.
Hip Thrust
Different variations to this exercise can help with the posterior muscles in the lower back. You can use barbells, dumbbells, resistance bands, or your body weight to strengthen your core back muscles.
Lean against a bench with the knees bent and the feet flat on the floor.
Rest the shoulder blades on the bench for support and have the weight placed near your core.
Raise your body slightly by pushing your heels down to the floor and walking out slowly beyond your knees.
Push through your heels to have your hips at shoulder level, hold for a second, and lower your hips back down.
Repeat for three sets of 12 reps and rest in between.
Supermans
This exercise has two different variations and makes you aware of your back muscles. This exercise helps improve muscle mobility in all three sections of the back.
Lay on the mat face down with your arms in front and your legs straight.
Keep the head in a neutral position and raise both the arms and legs off the mat. This allows the body to be in a banana shape in a comfortable position. *If you want more challenge, lift the opposite arms and legs simultaneously.
Hold for a couple of seconds for the upper and lower back and hamstrings to maintain their positions.
Lower down with control.
Repeat for three sets of 12 reps and rest in between.
Fire Hydrants
This exercise helps the lower back and glute muscles reduce the effects of low back pain and make it more challenging to use a resistance band.
Be in a cat/cow position on your mat, allowing the wrist to be aligned under the shoulders and the knees to be aligned under the hips.
Maintain a neutral spine while engaging the core.
Squeeze the glutes and lift your right leg off the mat, keeping the knee at 90 degrees. *The hips should be the only ones moving to keep the core and pelvis stable.
Lower the right leg down with control.
Repeat for three sets of 12 reps and rest before repeating the motion on the left leg.
Conclusion
All in all, having low back pain doesn’t mean your life is over. Incorporating hyperextension exercises as part of your daily routine can help strengthen your back muscles and ensure that you won’t have reoccurring symptoms from low back pain. Making these small changes can lead to beneficial results in the long run for your health and wellness journey.
References
Allegri, Massimo, et al. “Mechanisms of Low Back Pain: A Guide for Diagnosis and Therapy.” F1000Research, U.S. National Library of Medicine, 28 June 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926733/.
Casiano, Vincent E, et al. “Back Pain – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 4 Sept. 2022, https://www.ncbi.nlm.nih.gov/books/NBK538173/.
Koes, B W, et al. “Diagnosis and Treatment of Low Back Pain.” BMJ (Clinical Research Ed.), U.S. National Library of Medicine, 17 June 2006, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1479671/.
The body is an amazingly complex machine as it allows the individual to move each section, like the back, arms, legs, torso, neck, and head, without feeling any pain. Each section has various muscles, ligaments, and tissues that surround the skeletal joint and allow mobility, stability, and range of motion when the host is active. However, when underlying conditions start to affect the body, each section can be affected and cause pain-like symptoms associated with the muscles, ligaments, and tissues. Sometimes it can even cause referred pain in the vital organs, leading to more problems when not treated immediately. To that point, various exercises combined with therapy can help prevent pain-like symptoms from affecting the body and restore mobility to the upper and lower portions. This 2-part series will look at an exercise called hyperextension, which can help strengthen these muscles in the upper and lower portions. Part 1 will examine how hyperextension affects the body and how it is associated with low back pain. Part 2 will look at the various hyperextension exercises that can help strengthen each muscle group. We refer our patients to certified medical providers that provide available therapy treatments for individuals suffering from chronic pain-like conditions associated with low back pain. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis or needs. We understand and accept that education is a marvelous way when asking our providers’ crucial questions at the patient’s request and acknowledgment. Dr. Jimenez, D.C., makes use of this information as an educational service. Disclaimer
What Is Hyperextension?
Have you been experiencing pain-like symptoms in different areas of your body? Does it hurt when twisting and turning? Or do you constantly ache when bending over? Many of these symptoms are associated with muscle and joint pain that can affect the body and lead to hyperextension. Hyperextension is when a skeletal joint has a greater range of motion without feeling pain.
When a person suffers from a traumatic injury or has a chronic condition, it can cause the various muscles in the body to extend their range of motion and cause more pain that can affect their quality of life. A perfect example would be a person who is double-jointed in their hands, knee, elbows, and back. Even though many double-jointed people can further extend their joints, it can lead to various issues that can impact the body and lead to pain-like symptoms. For example, studies reveal that if a person has been in an auto accident and suffers from whiplash, the hyper-extended muscles can cause pain-like symptoms in the soft tissues, leading to neck pain. When this happens, it can cause symptoms of limited mobility and affect the individual.
Now if it is chronic conditions like EDS (Ehlers-Danlos syndrome) or chronic back conditions, it can affect the lower extremity muscles while affecting the mobility and stability of the body. Studies reveal that low back pain associated with hyperextension is developed when various factors can cause the spine to be in subluxation and compress the different vertebrate discs, muscles, ligaments, and tissues, which can cause pain over time. Additional studies have also found that when there are injuries in the thoracolumbar and lumbar spine, it is often combined with various forces that can cause mobility issues which leads to spinal subluxation and spinal compression.
An Overview Of Hyperextension
Biomedical physiologist Alex Jimenez will be explaining a specific exercise called Hyperextensions. Hyperextensions are an exercise that is designed to strengthen the erectors of the spine. They usually involve an extension type of maneuver for the concentric portion and AF flexion for the eccentric portion. Hyperextension relies on a pivot point, usually at the hips, which stresses the lower back muscles. It also allows you to work on the lower back muscles, which we said, the glutes, hamstrings, and even the mid back, depending on the arc of the movement. So why are hyperextensions important? They strengthen the lower back muscles, also known as the spinal rectors, and are responsible for stabilizing the spine. It can help decrease the chances of lower back pain or injuries, and it also helps strengthen your deadlift and squats. And it does this by allowing you to have better stabilization throughout these dynamic movements. So what muscles are involved? Numerous muscles are involved in the upper and lower body extremities, allowing hyperextension exercises to provide more range of motion without pain. The next part will show different variations of hyperextension exercises that can help each muscle.
Hyperextension Associated With Low Back Pain
Spinal subluxation often leads to low back pain and can affect a person’s ability to move. So how is hyperextension associated with low back pain? Some factors leading to low back pain, like incorrect posture or excessive lifting of heavy objects, can affect the low back muscles. The low back muscles support the low back, stabilize the spine, and help maintain good posture. When these muscles have been overused, it can lead to various injuries. All is not lost, as studies reveal that hyperextension exercises for low back pain, when done slowly, can provide isometric endurance improvement to the back muscles and allow flexibility back to the spine. Hyperextension exercises can strengthen the lower back muscles and reduce pain. However, exercise combined with chiropractic care can enable the body to restore itself and reduce the pain-like symptoms associated with spinal subluxation to allow the range of motion back in the muscles.
Conclusion
Hyperextension in the body allows the various muscle groups to extend their full range of motion. When multiple factors or chronic conditions begin to affect the different muscles in the body, it can lead to pain-like symptoms associated with the upper and lower extremities. Fortunately, the combination of exercises and chiropractic care can restore the body and the muscles to relax. In part 2 of this series, we will look at the various hyperextension exercises for low back pain and how they can help increase the body’s range of motion.
References
Johnson, G. “Hyperextension Soft Tissue Injuries of the Cervical Spine–a Review.” Journal of Accident & Emergency Medicine, U.S. National Library of Medicine, Jan. 1996, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1342595/.
MACNAB, I. “Low Back Pain. the Hyperextension Syndrome.” Canadian Medical Association Journal, U.S. National Library of Medicine, 15 Sept. 1955, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1826142/.
Manniche, C, et al. “Intensive Dynamic Back Exercises with or without Hyperextension in Chronic Back Pain after Surgery for Lumbar Disc Protrusion. A Clinical Trial.” Spine, U.S. National Library of Medicine, Apr. 1993, https://pubmed.ncbi.nlm.nih.gov/8484146/.
Oh, In-Soo, et al. “Pure Hyperextension Injury of the Lower Lumbar Spine with an Ureteral Impingement.” European Spine Journal : Official Publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society, U.S. National Library of Medicine, May 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641240/.
Arteries carry blood from the heart to the rest of the body. The veins transport blood back to the heart, and the valves in the veins stop the blood from flowing backward. When the veins have difficulties sending blood from the limbs back to the heart, this is known as venous insufficiency. With this condition, the blood does not flow back properly to the heart, causing blood to accumulate in the veins of the legs. Chiropractic care, therapeutic massage, and functional medicine can increase and improve circulation and help manage symptoms.
Venous Insufficiency
The circulatory system is responsible for transporting blood, oxygen, and nutrients to the cells in the body. This system consists of the heart, arteries, veins, and capillaries. When blood circulation is restricted, it can lead to a buildup of toxins and waste products, which can cause various health problems, including fatigue, muscle cramps, and dizziness. Unhealthy circulation can also contribute to other health conditions like heart disease, stroke, and diabetes. The most common causes of venous insufficiency include:
Blood clots
Varicose veins
A family history of venous insufficiency.
Deep vein thrombosis.
When forward flow through the veins is obstructed, such as in the case of a blood clot, blood builds up below the clot, which can lead to venous insufficiency.
In varicose veins, the valves can be missing or damaged, and blood leaks back through the defective valves.
In some cases, weakness in the leg muscles that push blood forward can also contribute to venous insufficiency.
Venous insufficiency is more common in women than men and is more likely in adults over 50.
Circulation Symptoms
There are different symptoms associated with unhealthy circulation, and can include:
A doctor will perform a physical examination and take a complete medical history. They may order imaging tests to locate the source of the problem. These tests may include a venogram or a duplex ultrasound.
Venogram
A doctor will insert an intravenous contrast dye into the veins.
Contrast dye causes the blood vessels to appear opaque on the X-ray image, which helps the doctor see them on the image.
This dye will give the doctor a clear image of the blood vessels.
Duplex Ultrasound
A duplex ultrasound tests the speed and direction of blood circulation in the veins.
A technician will place gel on the skin and press a small hand-held instrument on and around the area.
The instrument uses sound waves that bounce back to a computer and produce images of blood circulation.
Treatment
Treatment will depend on various factors, including the reason for the condition and individual health status and history. Other factors a doctor will consider include:
These special stockings apply pressure on the ankle and lower leg.
They help improve blood circulation and reduce leg swelling.
Compression stockings come in a range of prescription strengths and lengths.
Strategies
Treatments can include several methods.
Improving Circulation
Chiropractic adjustments and vascular massage therapy on the legs can help improve blood circulation. Massage therapies such as vascular and lymphatic drainage massages aim to increase circulation, improve tissue nutrition, and can benefit patients with varicose veins and chronic venous insufficiency.
The technique for lymphatic drainage involves light strokes to move lymph fluid into lymph vessels.
The technique used to improve circulation involves short strokes to move blood from the valves to the veins.
However, massage therapy is not for all patients with vein diseases and conditions.
Massage therapy is not recommended for patients with advanced-stage vein disease, in which large and bulging veins, ulcerations, and discoloration are present.
Massaging the area could cause the weakened veins to burst, worsening the condition.
Massage therapy is also unsafe for patients with deep vein thrombosis (DVT), as it could dislodge a clot and cause it to travel.
Medications
Medications may be prescribed. These include:
Diuretics – medications that draw extra fluid from the body and are excreted through the kidneys.
Anticoagulants – medicines that thin the blood.
Pentoxifylline – medicine that helps improve blood circulation.
Surgery
More serious cases may require surgery. A doctor may suggest one of the following surgical procedures:
Surgical repair of the veins or valves.
Removing the damaged vein.
Minimally invasive endoscopic surgery – The surgeon inserts a thin tube with a camera to see and tie off damaged veins.
Laser surgery – A treatment that uses laser light to fade or close off damaged veins.
Vein bypass – A healthy vein is transplanted from a different body area. Generally used only in the upper thigh and as a last option for severe cases.
Venous Insufficiency: What You Need To Know
References
Annamaraju P, Baradhi KM. Pentoxifylline. [Updated 2022 Sep 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559096/
Evrard-Bras, M et al. “Drainage lymphatique manuel” [Manual lymphatic drainage]. La Revue du praticien vol. 50,11 (2000): 1199-203.
FIELDS, A. “Leg cramps.” California medicine vol. 92,3 (1960): 204-6.
Felty, Cindy L, and Thom W Rooke. “Compression therapy for chronic venous insufficiency.” Seminars in vascular surgery vol. 18,1 (2005): 36-40. doi:10.1053/j.semvascsurg.2004.12.010
Mayo Clinic Staff. (2017). Varicose veins.mayoclinic.org/diseases-conditions/varicose-veins/diagnosis-treatment/drc-20350649
Patel SK, Surowiec SM. Venous Insufficiency. [Updated 2022 Aug 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430975/
Youn, Young Jin, and Juyong Lee. “Chronic venous insufficiency and varicose veins of the lower extremities.” The Korean journal of internal medicine vol. 34,2 (2019): 269-283. doi:10.3904/kjim.2018.230
Nowadays, many individuals are incorporating various fruits, vegetables, lean portions of meat, and healthy fats and oils into their diet to get all the vitamins and minerals that their bodies need. The body needs these nutrients biotransformed into energy for the muscles, joints, and vital organs. When normal factors like eating unhealthy foods, not getting enough exercise, and underlying conditions affect the body, it can cause somato-visceral issues that correlate with disorders that push many individuals to feel unwell and miserable. Luckily, some supplements and vitamins like magnesium help with overall health and can reduce the effects of these environmental factors that are causing pain-like symptoms in the body. In this 3-part series, we will look at the impact of magnesium helping the body and what foods contain magnesium. Part 1 looks at how magnesium correlates with heart health. Part 2 looks at how magnesium helps with blood pressure. We refer our patients to certified medical providers that provide many available therapy treatments for individuals suffering from underlying conditions associated with low magnesium levels affecting the body and correlated to many underlying conditions affecting a person’s health and wellness. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis. We accept that education is a marvelous way when asking our providers’ hard-hitting questions at the patient’s request and acknowledgment. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer
An Overview Of Magnesium
Have you been experiencing muscle numbness in different locations in your body? What about muscle cramps or fatigue? Or have you been experiencing issues with your heart? Suppose you have been dealing with these overlapping issues that are affecting not only your body but your overall health. In that case, it could correlate with your body’s low magnesium levels. Studies reveal that this essential supplement is the body’s fourth most abundant cation when it comes to magnesium since it is a co-factor for multiple enzymic reactions. Magnesium helps with cellular energy metabolism, so the muscles and vital organs can function properly and helps replenish intracellular and extracellular water intake. Magnesium helps with the body’s metabolism, but it can also help reduce the effects of chronic conditions affecting the body.
How Magnesium Helps The Body
Additional studies reveal that magnesium is important in lowering chronic conditions’ effects on the body. Magnesium could help many individuals dealing with cardiovascular issues or chronic diseases associated with the heart or the muscles surrounding the upper and lower extremities of the body. How can magnesium help with overlapping health disorders that can affect the body? Studies show that taking magnesium can help prevent and treat many common health conditions:
Metabolic syndrome
Diabetes
Headaches
Cardiac arrhythmias
Many of these conditions are associated with everyday factors that can affect the body and lead to chronic disorders that can cause pain to the muscles, joints, and vital organs. So, taking magnesium can reduce pre-existing conditions from elevating the body and causing more harm.
Magnesium In Food
Biomedical physiologist Alex Jimenez mentions that magnesium supplementation usually causes diarrhea and explains what foods are high in magnesium. Surprisingly, avocados and nuts have a chaulk full of magnesium. One medium avocado has about 60 milligrams of magnesium, while nuts, especially cashews, have approximately 83 milligrams of magnesium. One cup of almonds has about 383 milligrams of magnesium. It also has 1000 milligrams of potassium, which we covered in an earlier video, and around 30 grams of protein. So this is a good snack to break up the cup into about half-cup serving throughout the day and snack on as you’re going. The second one is beans or legumes; for example, one cup of black beans cooked has around 120 milligrams of magnesium. And then wild rice is also a good source of magnesium. So what are the signs of low magnesium? The symptoms of low magnesium are muscle spasms, lethargy, irregular heartbeat, pins and needles in the hands or legs, high blood pressure, and depression. This video was informative for you regarding magnesium, where to find it, and the best supplemental forms to take it in. Thank you again, and tune in next time.
Foods Containing Magnesium
When it comes to taking magnesium, there are many ways to incorporate magnesium into the body’s system. Some people take it in supplemental form, while others eat healthy, nutritious foods with a chaulk full of magnesium to get the recommended amount. Some of the foods that are riched in magnesium include:
Dark Chocolate=65 mg of magnesium
Avocados=58 mg of magnesium
Legumes=120 mg of magnesium
Tofu= 35 mg of magnesium
What is great about getting these magnesium riched foods is that they can be in any dishes we consume for breakfast, lunch, and dinner. Incorporating magnesium in a healthy diet can help boost the body’s energy levels and help support the major organs, joints, and muscles from various disorders.
Conclusion
Magnesium is an essential supplement that the body needs to boost energy levels and help reduce the effects of pain-like symptoms that can cause dysfunction in the body. Whether it is in supplemental form or eating it in healthy dishes, magnesium is an important supplement that the body needs to function properly.
References
Fiorentini, Diana, et al. “Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency.” Nutrients, U.S. National Library of Medicine, 30 Mar. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/.
Schwalfenberg, Gerry K, and Stephen J Genuis. “The Importance of Magnesium in Clinical Healthcare.” Scientifica, U.S. National Library of Medicine, 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.
Vormann, Jürgen. “Magnesium: Nutrition and Homoeostasis.” AIMS Public Health, U.S. National Library of Medicine, 23 May 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5690358/.
Having and maintaining flexibility in the joints depends on the connective tissues surrounding the muscles. Proper lubrication in the connective tissues enables the fibers to slide over one another easily. Naturally occurring proteins collagen and elastin are key components of connective tissue that provide strength and elasticity. The more elastic the connective tissue, the more flexibility around the joint. If it is becoming difficult to stretch out or there is chronic stiffness and tightness, there are foods that help maintain flexibility and enhance overall health.
Foods That Help Maintain Flexibility
Joint flexibility means functioning connective tissues that join the skeleton and muscles and the ability of different body parts to extend and complete motions. Connecting tissues assists with movement and stabilization. These issues include:
Ligaments
Ligamentscan be band-shaped or string-shaped collagen fibers that connect bones.
Tendons
Tendonsare similar to ligaments and are band or string shaped but connect muscles to the bones.
Fascia
Fascia is a densely woven mesh that wraps around the blood vessels, bones, muscles, organs, and nerves.
Flexibility keeps the muscles active and mobile as they are necessary for daily physical activities. When these tissues become stiff from inactivity or an unhealthy diet, it limits the body’s range of movement and increases the risk of injury. Stretching improves flexibility, and adding foods to a nutrition plan will help maintain limberness.
Nutrition
A nutrition plan full of vitamins, minerals, and antioxidants will nourish connecting tissues and cells and increase collagen production. Foods rich in essential fatty acids/EFAs, vitamin C, sulfur, and water will promote healthy connective tissue for enhanced flexibility.
Fatty Acids
Essential fatty acids include omega-3 and omega-6, primarily found in fish, flax seeds, and liquid oils.
These fatty acids are essential because they cannot be made in the body.
Foods likefatty fish, flax seeds, walnuts, or supplements, can help achieve the proper ratio.
For individuals not too keen on fish, consider omega-3 supplements.
Collagen
Collagen is the main protein from connective tissue, and vitamin C is essential for collagen production.
Vitamin C-rich foods – oranges, bell peppers, broccoli, strawberries, tomatoes, leafy green vegetables, raspberries, pineapple, cruciferous vegetables, parsley, and watermelon.
Make various smoothie recipes for breakfast or an afternoon snack.
Sulfur helps maintain the flexible bonds in connective tissues.
Animal proteins that provide sulfur include fish, poultry, beef, and eggs.
Vegetable sources include Brussels sprouts, cabbage, broccoli, cauliflower, onions, and garlic.
Hydration
Water is not considered food as it contains no calories, but it is vital as it makes up 76 percent of the muscles. A high percentage of water content is the key to muscle elasticity. When the body is dehydrated, it holds onto water, causing fluid retention and stiffness. The more the muscles stay dehydrated, the more they have trouble recovering from physical activities, fatigue levels increase, the range of motion decreases, and the risk of injury increases. Don’t wait until you are thirsty. Stay hydrated throughout the day to keep the joints lubricated and energy levels high.
Fruits high in water include:
Strawberries
Watermelon
Cantaloupe
Peaches
Grapefruit
Pineapple
Apples
Pears
Vegetables high in water include:
Cucumber
Lettuce
Zucchini
Celery
Eggplant
Limit Salt and Sugar Intake
Processed foods tend to have a high salt content.
Too much salt causes the joints to swell as the body retains fluid.
Keeping sugar intake low is important in enhancing flexibility.
This is because sugar breaks down the collagen in the skin and connective tissues.
This means avoiding processed foods, ready meals, and junk food.
Flexibility can be improved by eliminating foods that destroy collagen, focusing on foods that reduce insulin spikes, and maintaining hydration in the connective tissues. A nutritionist can develop a personalized nutrition plan for optimal neuromusculoskeletal health.
Foods That Help Maintain Flexibility
References
Beba, Mohammad et al. “The effect of curcumin supplementation on delayed-onset muscle soreness, inflammation, muscle strength, and joint flexibility: A systematic review and dose-response meta-analysis of randomized controlled trials.” Phytotherapy research: PTR vol. 36,7 (2022): 2767-2778. doi:10.1002/ptr.7477
Kviatkovsky, Shiloah A et al. “Collagen peptide supplementation for pain and function: is it effective?.” Current opinion in clinical nutrition and metabolic care vol. 25,6 (2022): 401-406. doi:10.1097/MCO.0000000000000870
MacKay, Douglas, and Alan L Miller. “Nutritional support for wound healing.” Alternative medicine review: a journal of clinical therapeutic vol. 8,4 (2003): 359-77.
Shaw, Gregory, et al. “Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American journal of clinical nutrition vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594
Zdzieblik, Denise, et al. “Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides.” Applied physiology, nutrition, and metabolism = Physiologie applique, nutrition et metabolism vol. 42,6 (2017): 588-595. doi:10.1139/apnm-2016-0390
The cardiovascular system allows oxygen-rich blood and other enzymes to travel throughout the body and allow the various muscle groups and vital organs to function and do their jobs. When multiple factors like chronic stress or disorders begin to affect the heart, it can lead to cardiovascular issues that mimic chest pains or heart disorders that can affect a person’s daily lifestyle. Fortunately, there are many ways to ensure the heart stays healthy and prevent other chronic issues that can disrupt the body’s function. Today’s article looks at one of the essential supplements known as magnesium, its benefits, and how it corresponds with heart health in this 3-part series. Part 2 looks at how magnesium lowers blood pressure. Part 3 looks at the different foods containing magnesium and improves health. We refer our patients to certified providers that consolidate many available treatments for many individuals suffering from low magnesium levels affecting the cardiovascular system and correlating to chronic conditions that can cause overlapping risk profiles in the body. We encourage each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a fantastic way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer
What Is Magnesium?
Have you noticed that your blood glucose levels are elevated? What about feeling low on energy? Or have you been dealing with constant headaches? When many individuals are dealing with these issues that affect their health, it could be due to low magnesium levels affecting their bodies. Studies reveal that magnesium is the fourth most abundant cation that is a cofactor for 300+ enzymes in the body. Magnesium is an essential supplement that is an important electrolyte that hydrates the intracellular water intake in the body. Additional studies have revealed that magnesium plays a huge role in the body’s metabolism and involves hormone receptor bindings to allow muscle contraction, cardiac excitability, neurotransmitter release, and vasomotor tone. Magnesium is also necessary for the body as it is an active transport for potassium and calcium to go across the cellular membrane for proper functioning.
The Benefits Of Magnesium
When it comes to magnesium, there are many beneficial properties that it can provide to the body. Some of the benefits of taking magnesium include:
Boost exercise performance
Regulating neurotransmitters
Reduce depression and anxiety
Regulate blood glucose levels
Prevent migraines
When many individuals have low magnesium levels, studies reveal that common health conditions like migraines, metabolic syndrome, diabetes, and cardiac arrhythmias. These various health conditions can affect not only the vital organs in the body, but when a person has low magnesium levels, their energy levels are low, and they begin to feel sluggish. Additionally, a person with low energy levels from magnesium deficiency can affect their health and wellness. Studies reveal that magnesium deficiencies could cause overlapping risk profiles in the body, which can develop into chronic disorders like cardiovascular issues, hypotension, and osteoporosis.
An Overview Of Magnesium
Biomedical physiologist Alex Jimenez will be going over magnesium with you. But before we get started, it’s important to define some things. The first one is glycolysis. So if we break that down, glyco means carbohydrates or sugar. Lysis implies the breakdown of such glycolysis, the breakdown of carbohydrates. The next one is the co-factor. A co-factor is defined as a non-protein chemical compound that is required for enzymatic activity. You can think of this as the enzyme being the car, and the co-factor is the key. With the key, the vehicle can get started. So what is magnesium? Magnesium is a positively charged cat ion and an electrolyte we need for our bodies. So why is magnesium important? Because it supports proper muscle and nerve function? It regulates glucose metabolism or the breakdown of carbs in glycolysis. And five out of the ten steps in glycolysis require magnesium as a co-factor. So that is over 50% of the breakdown of carbs requires magnesium as a co-factor. It helps regulate our bone density.
Magnesium & Heart Health
As stated earlier, magnesium is an essential supplement that helps with intracellular water intake and helps with the body’s energy levels. So how does magnesium help the heart? Studies reveal that the many diverse roles that magnesium offers to the body allow it to regulate blood pressure and glycaemic control associated with the heart. Many cardiac patients take magnesium to ensure the intracellular membranes travel through the heart. Additionally, additional studies reveal that foods rich in magnesium can help lower the risk of major cardiovascular risks like ischemic heart disease and coronary heart disease. Magnesium also helps reduce pain-like symptoms associated with metabolic syndrome and hypertension that can affect the various muscle groups and joints. When the intracellular membrane is supported by magnesium and travels from the heart to the rest of the entire body, fewer pain-like symptoms can affect joints, muscles, and vital organs.
Conclusion
Magnesium is the fourth most abundant essential supplement that provides intracellular water intake in the body and can provide support to the cardiovascular system. This supplement plays a huge role in the body as it supports its metabolism and makes sure that it reduces cardiovascular issues. When many individuals have low magnesium levels, chronic problems like cardiovascular disorders, metabolic syndrome, and musculoskeletal disorders will develop and affect the body’s function to work properly. Incorporating magnesium-rich foods or supplements can lower the risk of these issues from progressing further and help regulate the elevated hormone levels affecting the body. Part 2 will look at how blood pressure is reduced when taking magnesium.
References
Al Alawi, Abdullah M, et al. “Magnesium and Human Health: Perspectives and Research Directions.” International Journal of Endocrinology, U.S. National Library of Medicine, 16 Apr. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/.
Allen, Mary J, and Sandeep Sharma. “Magnesium – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishin, 3 Mar. 2022, https://www.ncbi.nlm.nih.gov/books/NBK519036/.
DiNicolantonio, James J, et al. “Magnesium for the Prevention and Treatment of Cardiovascular Disease.” Open Heart, U.S. National Library of Medicine, 1 July 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045762/.
Rosique-Esteban, Nuria, et al. “Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies.” Nutrients, U.S. National Library of Medicine, 1 Feb. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852744/.
Schwalfenberg, Gerry K, and Stephen J Genuis. “The Importance of Magnesium in Clinical Healthcare.” Scientifica, U.S. National Library of Medicine, 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.
Swaminathan, R. “Magnesium Metabolism and Its Disorders.” The Clinical Biochemist. Reviews, U.S. National Library of Medicine, May 2003, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/.
As more and more people start to keep track of their health, many often try to figure out what foods contain the right amount of vitamins and supplements to benefit their bodies and support the vital organs and the body’s gene levels. Many fruits and vegetables have a chock-full of vitamins and minerals that the body needs for energy and to prevent chronic issues from affecting the body. Today’s article looks at the most beneficial mineral the body needs, potassium, its benefits, and what kind of foods have potassium for the body. We refer our patients to certified providers that consolidate many available treatments for many individuals suffering from low potassium levels affecting a person’s body and correlating to chronic conditions that can cause overlapping risk profiles. We encourage each patient by referring them to associated medical providers based on their diagnosis when it is appropriate. We understand that education is a fantastic way when asking our providers intricated questions at the patient’s request and understanding. Dr. Jimenez, D.C., only utilizes this information as an educational service. Disclaimer
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What Is Potassium?
Have you been experiencing muscle cramps and aches throughout your entire body? What about feeling tired constantly or experiencing low energy? Or have you noticed that your blood pressure is elevated? Many of these chronic issues are correlated with low levels of potassium in the body. Studies reveal that potassium is an essential mineral that the human body needs to function properly. Potassium is important since it is an electrolyte to replenish the body when a person sweats. Many athletic people need to fill their bodies with electrolytes after an intense workout session to ensure that the extracellular and intracellular compartments are hydrated. Additional studies also mentioned that potassium is one of the shortfall nutrients that many people often forget because of the adequate intake that needs to be met for the body to have the recommended amount of potassium to function throughout the entire day. However, incorporating different types of food that have potassium can provide the recommended amount that the individual needs and provide beneficial results.
The Benefits Of Potassium
When it comes to the body and potassium, there are many beneficial factors that this essential mineral can provide. Research studies have revealed that increasing potassium intake with healthy, nutritious foods can benefit body health. Some of the beneficial properties that potassium can provide include the following:
Lowering blood pressure
Reduce the progression of renal disease
Decrease the risk of osteoporosis
Manages hypercalciuria
Prevent diabetes development
All these chronic issues that can affect the body are correlated with low potassium levels. When the body doesn’t have the right amount of vitamins and supplements to help prevent these issues, it can lead to pain-like symptoms associated with the muscles, joints, and vital organs. So when pain specialists like chiropractors or functional medicine doctors thoroughly examine patients and ask questions to determine if the patient’s body has low potassium levels. When the body has low potassium levels, studies reveal that chronic issues like hypertension and elevated glucose levels could potentially lead to cardiovascular problems associated with chest pain and diabetes. When these overlapping issues affect the body, it is known as somato-visceral pain. Somato-visceral pain is when the affected organs are causing problems to the body’s muscles and causing referred pain in different locations.
An Overview Of Potassium
Biomedical physiologist expert Alex Jimenez is going to be going over potassium. He mentions that potassium is a cat ion that is positively charged. So potassium is important for a few different reasons. It helps us regulate our heartbeat. It helps us regulate how our muscle and nervous tissue work, and it’s important for synthesizing protein and metabolizing carbohydrates. The recommended daily amount of potassium is 4.7 grams for the U.S. and 3.5 for the U.K. So, an average of three and a half grams. When we think about potassium and what foods are high in potassium, what’s the first that comes to mind? The banana, right? A banana only has 420 or 422 milligrams of potassium. So to get our daily amount of potassium, that’s going to require us to eat eight and a half bananas. I don’t know anybody eating eight and a half bananas unless you’re a monkey. So let’s look at other foods high in potassium to help counterbalance the nutritional amount instead of just eating eight and a half bananas. Some foods high in potassium are dried fruits, specifically dried apricots and raisins, which have about 250 milligrams per half-cup serving.
Foods That Are High In Potassium
It is easy to incorporate potassium into a person’s daily habits. Many pain specialists like chiropractors work with associated medical providers like nutritionists and physical therapists to restore the body, prevent chronic conditions from progressing further, and reduce muscle and joint pain. Everybody knows that bananas are one of the more known fruits with potassium; however, eating bananas alone can be tiresome. So many fruits and vegetables have higher potassium levels and can help replenish the body’s electrolytes. Some of the nutritious foods that have potassium include:
Banana
Avocado
Sweet Potatoes
Spinach
Dried Fruits (Apricots, Raisins, Peaches, Prunes)
Now eating potassium-riched foods can help the body’s intra- and extracellular water intake but combined with treatments and exercises can prevent chronic issues associated with muscle and joint pain. When people utilize these healthy habits in their daily lives, they can feel better and function throughout the day.
Conclusion
Trying to be healthier should not be difficult and can begin small with the right motivation. Incorporating a healthy diet combined with exercises and therapy treatments can restore the body to its healthier version and prevent overlapping issues affecting the muscles, joints, vital organs, and gene levels. Eating whole, nutritional foods filled with potassium can help restore lost electrolytes and help prevent chronic disorders from progressing further in the body to avoid muscle and joint pain.
References
He, Feng J, and Graham A MacGregor. “Beneficial Effects of Potassium on Human Health.” Physiologia Plantarum, U.S. National Library of Medicine, Aug. 2008, https://pubmed.ncbi.nlm.nih.gov/18724413/.
Stone, Michael S, et al. “Potassium Intake, Bioavailability, Hypertension, and Glucose Control.” Nutrients, U.S. National Library of Medicine, 22 July 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963920/.
Sur, Moushumi, and Shamim S Mohiuddin. “Potassium – StatPearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 11 May 2022, https://www.ncbi.nlm.nih.gov/books/NBK539791/.
Weaver, Connie M. “Potassium and Health.” Advances in Nutrition (Bethesda, Md.), U.S. National Library of Medicine, 1 May 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650509/.
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